Natural Awakenings Lancaster/Berks December 2023

H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

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THE GRACE OF GENEROSITY AND GRATITUDE HOLIDAY FEASTS for Every Diet

DEEPAK CHOPRA on Spiritual Evolution

Exploring Intermittent Fasting

Uplifting Humanity LANCASTER-BERKS EDITION

DECEMBER 2023

“The best and most beautiful things in the world cannot be seen or even touched.

They must be felt with the heart.”

- Helen Keller

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Gift Cards Available

Celebrating over 16 years of serving health massage + chiropractic + deep tissue laser therapy + more

most major insurances accepted • af fordable self-pay rates

313 D Primrose Lane • Mountville, PA 17554 717.285.9955 • atherapeuticeffect.com

A Place of Peace

A Space for Healing

KULA KAMALA FOUNDAT ION & YOGA ASHRAM

2024 PROGRAM HIGHLIGHTS WEEKLY YOGA CLASSES

Join us each week for in person yoga classes in a variety of styles including: Yoga @ the Wall, Yin Yoga, Restorative & Sound Healing, Yoga Nidra, Kirtan and more! All of the Ashram classes are therapeutic and beginner friendly. 2024 is time to practice!

WEEKEND YOGA RetreatS

Each year the Ashram hosts many weekend yoga retreats. Retreats include associated programming (topic specific group sessions, satsang, asana classes, meditation, kirtan, and more), dorm style accommodations and vegetarian gluten-free meals. 2024 is time to restore!

SPIRITUAL 1ST SATURDAYS

This full day of immersive programming carries new and experienced students through a series of spiritual offerings ranging from mindfulness and movement to the ritual practices of the path of yoga. 2024 is time to explore!

YOGA TEACHER TRAINING PROGRAMS

For well over a decade, Kula Kamala Foundation has provided quality yoga teacher training programs in 200YTT and 300TYT formats. Begin or continue your instructor education and acquire the skills necessary to further support your students and yourself. 2024 is time to study!

INTERNATIONAL RetreatS

The Ashram hosts annual pilgrimages to our sister location in Galway, Ireland and various locations in India. During abroad retreats, attendees are immersed in culturally and spiritually uplifting experiences. Explore the world around you. 2024 is time to travel!

For more information & to register visit www.kulakamalafoundation.org or download our mobile app using the QR codes 17 BASKET ROAD READING PA 19606 (484) 509-5073 STUDY@KULAKAMALAFOUNDATION.ORG Bird Early ing Pric Ends 23 12/31/

join us in Ireland

2024 Retreat Dates available

www.kulakamalafoundation.org/ireland-2024

Contents Join a growing spiritual community on-line and in-person

20 THE GRACE OF GIVING AND RECEIVING

28

Healing Through Generosity

28 EXPLORING

INTERMITTENT FASTING

Tips and Benefits for Improved Health

30 HOLIDAY PARTIES FOR EVERY DIET

How to Plan an Inclusive and Safe Feast

34 CONSCIOUS EVOLUTION 36 Visit our website for more information.

AS A NEW CONCEPT OF THINKING AND BEING

36 THE SKILLS

urbanwell.org

CHILDREN NEED

How to Help Kids Thrive Into Adulthood

Lancaster, Pennsylvania

38 HOMEMADE PET PLAYTHINGS

Spa lalalala…

HOLIDAY PICK-ME-UP

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Treat your skin to a 30-minute facial followed by a 30-minute head, neck and shoulder massage and finish with a foot detox. Perfect for a quick getaway or a gift for someone special.

JINGLE BELL ROCK

There’s a reason our hot stone massage is so popular in the winter months! Experience the warm and deep penetrating heat of the hot stones coupled with firm massage strokes.

The ancient healing art of hot stone massage provides penetrating heat to tense or locked muscles, melting away tension, reducing stress, and promoting healing. 60 minutes.

Easily Crafted Toys and Treats

40 DEEPAK CHOPRA NOW ONLY*

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The Spa At Willow Pond VOTED #1 SPA IN BERKS COUNTY

Gift Certificates available *Purchase by December 31, 2023.

610.406.5733 • 1487 Old Lancaster Pike • Reading 4

Lancaster-Berks

NALancaster.com | NABerks.com

38

on the Quantum Body and Achieving Peace

DEPARTMENTS 7 news briefs 12 health briefs 14 global briefs 16 community

spotlight 18 health tip 19 eco tip 22 holiday giving guide 27 business

spotlight 28 healing ways

30 conscious

eating 35 inspiration 36 healthy kids 38 natural pet 40 wise words 42 green living 44 calendar 47 classifieds 48 resource guide

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

“An amazingly powerful, soothing, and tender class.” - J.D.

20

“Melissa showed me how writing connects me with my true self.” - A.B.

Melissa Greene

Not Only a Writing Workshop...

30

40

️Write from the Heart is a retreat where creative souls can laugh, share, learn, and relax without life’s distractions. In an atmosphere of kindness and trust, Melissa’s gentle, non-intimidating classes welcome all levels, including those who have always longed to write, but felt they couldn’t. An antidote to perfectionism and self-doubt, there are no grades, rules, competition or judgment.

Sharing is optional. Learn how writing, without fear, grounds us in humanity, connects us with others, and brings joy into our lives.

Nurturing writers... since 2001 www.writefromtheheart.us 717-393-4713 | melissa@writefromtheheart.us

GOT CBD? We do.

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.

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letter from the publishers

HEALTHY LIVING HEALTHY PLANET

Relationships Change the World

LANCASTER/BERKS EDITION

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Here’s to the light in each of us … cheers and blessings to all!

Jacqueline Mast and Kendra Campbell, Co-Publishers, Executive Editors 6

Lancaster-Berks

NALancaster.com | NABerks.com

Co-Publishers/ Kendra Campbell Executive Editors Jacqueline Mast Editor Martin Miron Contributing Writers Sheila Julson Lottie Sass Design & Production Steffi K. Kern Sales & Marketing Kendra Campbell Social Media/Website CC Innovations

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.

Cover Photo Credit: Liza Summer/pexels.com

NATIONAL TEAM CEO Kimberly B. Whittle National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofreader Melanie Rankin National Advertising Lisa Doyle-Mitchell Natural Awakenings Publishing Corporation 350 Main Street, Suite 9B Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com

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ear-end reflections abound as we ease into this final month, merging a time of gratitude with one of traditions and celebrations that make meaning out of holy days and silent nights. We pause in a moment of stillness to acknowledge the reality of holding both the joys and the sorrows this collective energy can evoke. We honor the resilience of humanity and the pervasive drive to gather in various ways, and in gratitude and support, we nourish ourselves with songs that give voice to our souls.

We know that the heart has a way of bridging chasms the mind cannot understand, and that when the human spirit seeks light, new space opens up to share beauty and goodness with each other on our way.

How does all of this festivity fit into a meaningful whole? How do we consciously take part in events and rituals that have evolved into annual checklists, charity drives and gift exchanges? The common denominator here, magnified in the glow of the season, is the human experience. Shared existential questions, whispered dreams and underground fears connect us as beings more alike than different. Though diverse in detail, we cannot help but mirror each other in our basic design, our motivations to see and be seen and to belong.

This month’s contributors share an inspiring collection of pieces illuminating the brilliance in our ability to make choices that empower ourselves and each other.

Generosity is a concept that expands exponentially from a foundation of creative, heartfelt intent and our feature story, “The Grace of Giving and Receiving,” shows just how far and wide that giving can travel. Community has many layers, and the investments made at any level have ripple effects that circulate loving kindness in a magnitude far greater than we can imagine.

Each day is another opportunity to uplift our neighbors, our co-workers, our family members and friends. The healing power of connection has been documented for decades and proves how readily the essence of vitality can be passed along in even the subtlest of ways. Gifts of the heart come in so many packages; a silent prayer, a respectful nod, a calming hand offered in the right moment, all can initiate a shift for someone in need.

We can take this time of year to look back from where we’ve come, but more importantly, we can look forward to the future we are all creating. The boundless potential inherent in us all is a seed planted before we were born, an intelligence of our combined body, mind and spirit that in coherence can work miracles. When we believe in this special ability to fine-tune our awareness and transcend petty divisions both within ourselves and within our relationships, we have taken a step in committing to the peace that will change our world.

© 2023 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.

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news briefs

Learn to Sing with Confidence

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ertified Somatic Voicework instructor and vibrational sound healing practitioner Jen Lobo Rose will be leading an introductory Somatic Singing Class Intro Workshop from 6:30 to 7:45 p.m., December 4, at Soundwise Health Studio, prior to a new, 10-week group voice class beginning in early January 2024.

She says about the class, “Learn to sing with confidence, joy and ease through a somatic foundation involving movement, listening to your body, learning about breath support, understanding vocal registration and relaxing the body.” The small class of 12 to 15 people will meet once a week for 75 minutes, with a seven-module video curriculum to support the learning.

“If you’ve always wanted to learn to sing, but have been too confused about where to begin, this is your starting point. You will learn the fundamentals of somatic singing, combined with nervous system regulation,” explains Rose.

Intro workshop fee is $30. Location: 313 W. Liberty St., Ste. 263, Lancaster. Register at ResonateYou.com. For more information, email ResonateYou@gmail.com. See ad, page 53.

Holiday Spa Specials at Willow Pond

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he Spa at Willow Pond is offering gift certificates and holiday specials such as the Eucalyptus and Mint Signature Massage and the Couples Retreat Massage, which includes full-body massage for two plus an aromatherapy scalp massage and foot scrub. The latest treatments for relaxation, stress relief and body care also include facials, body wraps, body contouring, lymphatic drainage and more.

Owner Gail Lentz says, “Probably the most satisfying thing about doing what we do is seeing people leave so relaxed and often free of pain.” Their bestsellers are the Winter Wonderland with Champagne, the Couples Retreat and the Greek Goddess Massage & Facial Package, all of which include a foot detox and an antistress Alpha Capsule treatment. Each package is $199 through the end of the year. “Self care is vital to our well-being, and giving the gift of stress-relief, relaxation and attention to the mind, body and spirit is something that everyone can appreciate,” she advises.

Services can be purchased in advance through Dec. 31. Location: 1487 Old Lancaster Pike, Sinking Spring. For more information, call 610-406-5733 or visit TheSpaAtWillowPond.com. See ad, page 4.

CONCUSSION

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

STILL HOPE!

There is We can help.

Call Lancaster Brain & Spine for a FREE phone consult ! 717-299-9600 221 GRANITE RUN DR, LANCASTER, PA 17601 ∙ LANCASTERBRAINANDSPINE.COM December 2023

7

news briefs

Fair Trade for the Holidays

Green Room Organic Salon Expands Services

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he Green Room Organic Salon, in Manheim, has begun offering massage, facials, body waxing and mani/pedis. In addition to customized curly and textured cuts, coloring, texturizing and styling, they provide facial hair removal and bridal services.

Owner Kristen Lobb says, “We use non-toxic and organic products.” The Green Room Organic Salon is committed to using safe, ethically made, environKristen Lobb, mentally conscious products, including owner and stylist ammonia-free OWAY, which is packed with biodynamic fair trade ingredients. They also recycle up to 95 percent of their waste through Green Circle.

Lobb advises, “You want a small town salon feel? It’s here! Cozy, friendly, laid back. Don’t have anxiety coming to The Green Room.”

Location: 6 S. Charlotte St., Manheim; also 135 E. King St., Lancaster.

For appointments and more information, call 717-844-2528, email TheGreenRoomOrganicSalon@gmail.com or visit TheGreenRoomLancaster.com. See ad, page 23.

Creative Gift-Giving Ideas to Invest in the Arts

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s the holiday season approaches, Radiance/Herbs from the Labyrinth wants to showcase their mindful product selection. Owner Sarah Preston says, “At Radiance, we believe in the importance of fair trade products. That’s why we work to source our products in an ethical and sustainable manner to ensure that you can receive high-quality products handmade by fairly paid artisans.”

They sell fair trade sweaters, hats and gloves hand-knit in Peru and Nepal, and felted gnome ornaments and finger puppets, with larger sizes for tabletop arrangements. They Felted Wool Ornaments also offer cashmere ponchos, alpaca ruanas and socks, recycled silk wraps, bells and windchimes from India and Nepal, hand-woven baskets from Ghana, bronze sculptures from Burkina Faso, goddess statues made in India and more.

In addition to fair trade items, patrons will find many handmade options such as earrings from Lancaster’s Erica Millner, as well as silk camisoles and pillowcases dyed with plants by Sarah Preston.

Location: 13 W. Grant St., Lancaster. For more information, call 717-290-1517, email HerbsFromTheLabyrinth@gmail.com or visit HerbsFromTheLabyrinth.com. See ads, pages 26 and 51.

Quantum Hypnosis Healing Therapy

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Location: 580 S. Prince St., Rear, Lancaster. For more information, call 717-676-0600, email CharRand.Programslcf@yahoo.com or visit LancasterCreativeFactory.org. See ad, page 22.

Location: 932 Forest Rd., Lancaster. For appointments, visit RoxanneFouraHolisticPractitioner.as.me/schedule.php. For more information, call 717-380-6634, email RoxanneFoura@hotmail.com or visit RoxanneFoura.com. See ad, page 30.

onprofit Lancaster Creative Factory (LCF) cultivates creativity through education of visual arts and crafts, and partners with organizations to bring positive change to the community through creative education.

They have a beautiful selection Glass blowing with LCF founder Kevin Lehman and a student of handcrafted pottery, glass, jewelry and wood items, and pieces purchased in the gallery are 10 percent off through December 16. Gift certificates for classes offered throughout the year can be purchased for mail delivery by contacting Program Coordinator Charlene Randolph.

Randolph says, “LCF strives to facilitate personal growth by providing affordable and accessible programs, including classes, workshops and community projects. We conduct activities both within our walls and beyond our doors to customize programs to fulfill the needs of our community. Our mission is cultivating creativity to encourage problem-solving, connection and transformation for a happy, healthy community; and provide opportunities to explore and experience the arts while providing the community a creative, collaborative space.”

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Lancaster-Berks

NALancaster.com | NABerks.com

uantum Hypnosis Healing Therapist Roxanne Foura is offering 10 percent ($40) off Quantum Hypnosis Healing sessions in 2024 that are booked by December 31. She says, “The new year brings us the feeling of change, motivaRoxanne Foura with a client tion, determination and fortitude; we look forward to the fresh and new. There is no better time to explore the recesses of who you really are to embark on a unique route into your 2024. Currently, many awakened souls are seeking information on their proper path and are connecting with their highest selves or guides for direction as they greet the new Earth.”

Quantum Hypnosis Healing Therapy (QHHT) is a form of hypnosis that accesses past-life regression prior to requesting communication with source to find a myriad of answers to individual life questions. “This guided trance state allows the conscious mind to settle and the subconscious mind to come forward and do more of the heavy lifting. Trance is defined as the theta brain wave state, of which you are in twice a day without provocation—as you are falling asleep and as you are waking,” explains Foura.

Holiday Keepsake Pet Photos

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odfrey’s— Welcome to Dogdom will be taking pictures of dogs with Mr. and Mrs. Claus against a beautiful holiday backdrop to raise money for the nonprofit, volunteer-run Phoenix Assistance Dogs (padCentral.org), from 1 to 4 p.m., December 16, in the Canine Learning Center.

The organization breeds, locates and trains service dogs for those living with disabilities. Money raised goes toward offsetting the cost that individuals with disabilities have to pay for a service dog.

Participants receive $5 in Godfrey’s Dollars. No appointment is necessary.

Be Pro-Active About Your Health!

Suggested donation is $10. Location: 4267 New Holland Rd., Mohnton. For more information, call 610-777-5755, email Info@GodfreysDogdom.com or visit GodfreysDogdom.com. See ad, page 38.

Date Night Cooking Classes at YMCA

ShotPot/pexels.com

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he YMCA of Reading & Berks County ä will present Date Night Cooking Classes from 6 to 7:30 p.m., January 5 and February 2, 2024, at the TriValley YMCA Richmond Program Center.

Instructor Shawn Borup says, “Discover healthy eating, cook a new recipe and make memories with our themed healthy cooking classes!” Participants can start the year off right with a memorable evening of cooking and connection. “While you enjoy your romantic dinner, let your kiddos have a blast at the YMCA! Reserve your spot for a memorable evening of love, laughter and good food.”

Location: 14432 Kutztown Rd., Fleetwood.

For pricing and more information, call 610944-6515, email bshurr@ymcarbc.org or visit ymcarbc.org. See ad, page 11.

Offering: ä ä ä ä ä ä ä ä

Specializing in:

Thermal Imaging IV Nutritional Therapies Assisted Lymphatic Therapy Full Spectrum Far-Infrared Sauna Detoxification Therapies Massage Therapy Supplements & Nutritional Support Halotherapy

ä Lyme, Viruses, Micro-toxins ä Scanning & Early Detection ä Conjunctive Therapies ä Integrated Health Care for the Whole Family

Meet our practitioners:

ä UBI Treatments ...and more Marge Torchia, CRNP Peter Hurtubise, DO Lori Martin, BCNP

Aqua Blue Wellness Center 2435 Old Philadelphia Pike • Smoketown, PA 17576

AquaBlueWellnessCenter.com • 717-656-8615 December 2023

9

news briefs

Kay Bela Coaching & Counseling Expands Services

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ay Bela Coaching & Counseling, LLC, has had a lot happening behind the scenes. Owner Kay Bela recently added to her mental health skills repertoire with Eye Movement Desensitization and Reprocessing (EMDR) training to help clients with trauma or distressing life experiences; Kay Bela Dialectical Behavior Therapy (DBT) certification to provide evidence-based support for anxiety, depression, self-harm, suicidal thoughts, personality disorders, addiction and trauma; and Acceptance and Commitment Therapy, Cognitive Behavior Therapy and Exposure and Response Prevention therapy training to effectively address General Anxiety Disorder, panic disorder, Obsession Compulsive Disorder, social anxiety and phobias.

Groups and courses begin after the first of the year and include an adult DBT skills group, a teen DBT skills group, Balance for Life (a foundational course for building balanced wellness in all areas of your life), and Nutrition for Life (a deeper dive into physical wellness).

Location: Greater Lancaster County. For appointments, estimates and more information, call 717-538-6383 or email SamanthaAnneHughes@yahoo.com. See ads, pages 26 and 51.

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Lancaster-Berks

NALancaster.com | NABerks.com

he Nature All Around Us is an immersive, hands-on exhibit created by the Natural History Museum of Utah and modified for touring by the Science Museum for Minnesota. In January 2024, Nature All Around Us is coming to Reading. It is designed to challenge our notion that urban and natural environments are separate by showcasing the many inextricable links between these worlds.

The exhibit modules will be split between the Reading Public Museum and The Nature Place, where the public can explore the exhibit for free Tuesday through Saturday from 10 a.m. to 3 p.m. or during special extended hours that feature unique, complementary programming to further enrich the experience. People can visit both sites to enjoy the full experience. Follow Berks Nature on Facebook for more information about spring 2024 extended hours.

Locations: 500 Museum Rd., Reading; and 575 Saint Bernardine St., Reading. For more information, call 610-372-4992, ext. 111 or visit BerksNature.org. See ads, pages 43 and 52.

G artursfoto1/depositphotos.com

Hughes Home Services for the Holidays

oman-owned Hughes Home Services provides safe, ecofriendly cleaning and professional organizing services for the home, office and rentals. Gift certificates are available for the holidays, baby showers, birthdays, housewarming gifts and for loved ones that are ill, infirm or recovering. Services range from one-time move-in or move-out cleanups, rental cleaning, one-time or regular house cleaning and business cleaning.

Owner Samantha Hughes says, “My go-to cleaning products are my own tried-and-true recipes that use vinegar and essential oils, along with Murphy’s Oil Soap for cleaning and protecting my client’s wood floors. Customer’s homes are left sparkling clean and fresh, without the scent of chemicals and cleaners.” Those that prefer a conscious choice for an eco-friendly home receive reassurance that the products used are toxin-free.

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Liberating Dance and Movement Workshop

Individual sessions cost between $80 to $120 on a sliding scale.

Groups and courses are $50 a session per week. Location: 255 Butler Ave., Ste. 206, Lancaster. For appointments and more information, call 717-508-7320, email KayBelaCoaching@gmail.com or visit KayBelaCoaching.com/appointments. See ads, pages 35 and 49.

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Epic Nature Exhibit Coming to Reading

entle Dragon Tai Chi of Lancaster and Dance Remedy Lancaster present DJ Deep Earth and 30-year tai chi instructor Jonathan Lind as hosts of an ecstatic dance and intuitive movement workshop, Entheos.

The ecstatic dance workshop will take place in the yoga studio at Inspire Business Community from 6:30 to 8 p.m., December 13. Participants will learn how to gently, intuitively and joyously move to ethereal melodies, natural sounds, world beat genres and tribal rhythms. No prior dance experience is necessary.

The purpose is to provide an environment where participants can have easeful access to their fundamental, natural state of internal harmony and witnessing presence.

Lind also offers tai chi classes to connect mind, body and spirit. Classes meet at the studio Monday evenings at 5 p.m., Wednesdays at 1 p.m. and Thursdays at 2 p.m. Guided mindfulness practices foster a somatic connection to our innate mystical intelligence.

Cost is $15 for the Entheos workshop, $10 for tai chi class.

Location: 226 N. Arch St., Lancaster. For more information, call 717-725-9020, email JRLind561@gmail.com or visit GentleDragonTranscendence.com/tai-chi-qigong-classes.

See ad, page 52.

Kula Kamala New Year’s Fundraiser

K New Additions at Alternative Healing

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lternative Healing of PA has added additional therapy space and six new therapists to their team, bringing years of experience and new healing modalities onboard. Owner Amy Reed says, “We want to provide everyone with the right therapist for their health and wellness needs.”

Laurie Marquart, LMT, is a professional member of the American Massage Therapy Association (AMTA) specializing in therapeutic and prenatal massage, CranioSacral Therapy and advanced reflexology.

Kathryn Landis, MSW, is a clinical social worker who practices Human Energy Dynamics, Neuro-Linguistic Programming, healing techniques of indigenous cultures, energy medicine, The Reconnective Healing, Personal Reconnection and the Rising Star Healing System.

Jonathan Lind, LMT, (AMTA) specializes in therapeutic, deep tissue, sports and Swedish massage, Myofascial Release, Neuro-Muscular Therapy, reflexology, muscle energy technique, spiritual coaching/counseling and guided meditation instruction.

Karen Carlough, LMT, (ABMP) specializes in therapeutic, myofascial and deep tissue massage.

Mariah Stoltzfus, LMT, (AMTA) specializes in Swedish, relaxation and therapeutic massage.

Michele DeRosa, author of Solace Through Writing, is a Usui Shiki Ryoho reiki master, animal reiki, CranioSacral Therapy and intuitive/energy work practitioner, and a member of The Healing Touch Professional Association.

Location: 2298 Willow Street Pike, Lancaster. For appointments and more information, call 717-847-3213, email Info@AlternativeHealingOfPA.com or visit AlternativeHealingOfPA.com. See ad, page 23.

ula Kamala Foundation & Yoga Ashram will conduct their annual New Year’s Eve fundraiser from 5 p.m., December 31, to 12:30 a.m., January 1, 2024. This is a dry/sober event and advance registration is required.

Highlights include a gluten-free vegan dinner; a themed hip-openers Yin Yoga class led by SwaminiJi accompanied by readings from Rumi with gong and crystal bowl sound healing; and kirtan and satsang, chanting the holy names repeatedly to invoke a deep sense of devotion, gratitude and inspiration to fuel the coming year.

Digital media manager Cassandra Bertolami says, “SwaminiJi will provide a spiritual discourse on the intention we hold for the coming year and how the teachings of yoga and Vedanta, and our spiritual connection, works to support our journey.” This will be followed by a meditative practice to carry the new year across the threshold, welcoming the promise of change and the work and process that comes with it.

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

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11

health briefs

Floods Linked to Heart and Lung Disease

According to the Natural Resources Defense Council, floods are the most common natural disasters in the United States. They account for 44 percent of natural disasters worldwide, with 1.81 billion people directly threatened by severe flooding. Global warming and the resulting rise in sea levels and extreme weather events are expected to make the problem worse.

An Australian-led study examined deaths associated with floods across 34 countries over a 10-year period.

Researchers found that after a flood, the risk of dying increased by 2.6 percent from cardiovascular disease and 4.9 percent from respiratory diseases. The increased mortality risks persisted for up to 50 days for cardiovascular deaths and 60 days for respiratory deaths after the disaster. The researchers called on governments to monitor and protect citizens from the health impacts of flooding for weeks, not just days, after the event.

Pamela Carpenter/shutterstock.com

Juergen Faelchle/shutterstock.com

Red Light Therapy to Reduce Glucose Levels

The U.S. Centers for Disease Control estimates that 37.3 million Americans, or 11.3 percent of the population, have diabetes, which means the body does not produce enough insulin, causing too much blood glucose (sugar) to stay in the bloodstream. Over time, diabetes can cause serious health problems, such as heart disease, vision loss and kidney disease.

Researchers from the University of London conducted a study of the effects of red light therapy on blood sugar levels. In the study, 15 participants received 670 nanometers of red light onto approximately 800 square centimeters of their exposed back for 15 minutes. The 15-person control group had the same equipment placed on their back, but the light was not turned on.

The result was a significant reduction in blood sugar levels in the group exposed to red light following a glucose intake by the participants. Over a two-hour period following the therapy, maximum glucose spiking was reduced by 5.1 percent. Red light exposure can be used to reduce blood glucose spikes following meals as a safe, non-invasive treatment for diabetes management at home.

Diagnosing Alzheimer’s Using Artificial Intelligence According to the Alzheimer’s Association, more than 6 million Americans and their families are living with Alzheimer’s disease. To determine if a person has the disease and rule out other possible causes of cognitive disfunction, doctors use several methods and tools, such as memory and problem-solving tests, biomarker tests and brain scans. Companies and scientists are engaged in harnessing the power of artificial intelligence (AI) to improve diagnosis. Here are three examples.

RetiSpec, a Toronto-based medical imaging company, claims to have developed an AI algorithm for its eye scanner that can detect signs of Alzheimer’s 20 years before symptoms develop, as well as Parkinson’s, vascular dementia and amyotrophic lateral sclerosis (ALS).

California-based NeuroVision Imaging uses its AI-enhanced retinal imaging system to look for the buildup of certain proteins or blood vessels with a twisted shape, which are both associated with Alzheimer’s disease.

Rui Chang, Ph.D., a researcher at the University of Arizona College of Medicine, built an AI model to identify genetic triggers linked to Alzheimer’s, which would otherwise potentially take a decade to identify. His model will be tested in a clinical trial led by PATH Biotech, an AI-powered medical solutions company founded by Chang.

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Hitting the Snooze Button In a two-part study published in the Journal of Sleep Research, scientists surveyed 1,732 individuals and found that 69 percent use the snooze feature on their morning alarm, and of those people, 60 percent usually or always fall asleep between alarms. Snoozing is more common among younger people and night owls. For those using this feature, drowsiness and shorter sleep is more common.

The study also sought to determine the effects of snoozing on 31 habitual snoozers. The first morning, the participants repeatedly hit the button to gain 30 extra minutes, and on the second morning, the participants got up on the first alarm. The researchers reported that 30 minutes of snoozing either improved or did not affect performance on cognitive tests administered directly upon rising, as compared to an abrupt awakening. There were no clear effects from snoozing on cortisol awakening response, morning sleepiness, mood or overnight sleep.

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Oldest Wooden Structure Alberto Loyo/shutterstock.com

A study in the journal Nature reports the discovery of a wooden structure dating back 476,000 years near Kalambo Falls, in Zambia. The structure predates the evolution of Homo sapiens by more than 120,000 years.

Archaeologists found two preserved interlocking logs joined side-to-side by an intentionally cut notch. Tool marks were found on both logs, along with a collection of wooden tools. The study authors believe that the logs may have been used to build a raised platform, walkway or foundation for a dwelling in an area subject to periodic flooding. The discovery challenges the view that Stone Age hominini were nomadic. To estimate the age of the logs and tools, the team used luminescence dating techniques that roughly calculate the last time minerals in the sand surrounding the items were exposed to sunlight.

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Getting Creative to Battle Global Warming

global briefs

Experts say that reducing emissions won’t be enough to reach international goals for limiting global warming. It will require the removal of billions of tons of carbon dioxide from the air each year. There are a growing number of startups working on the issue with dollars generated from the carbon credit market. Here are three examples.

Seattle-based Lithos Carbon is spreading ground-up basalt on the soil. When rainwater mixes with the basalt, it traps CO2 as bicarbonate, which eventually flows to the ocean where it is stored for millions of years. Lithos buys basalt dust, a mining byproduct from quarries, and pays farmers to spread it instead of lime. Through this method, they expect to remove 20,000 tons of CO2 in 2023 while improving crop yields.

The nonprofit research organization Carbon to Sea Initiative is funding an experiment to see if modifying the ocean’s alkalinity could be an effective way to remove CO2. The team believes that increasing the alkalinity will convert CO2 already in the ocean into stable bicarbonate and carbonate molecules that sink to the bottom and, in turn, allow the water to absorb more CO2 from the air.

Experiments are underway off the coast of Massachusetts.

Much more work is needed to make it scalable and safe, as the alkalinity enhancement may pose risks to marine life.

Living Carbon, a California-based biotechnology company, has genetically modified poplar trees with pumpkin and green algae genes to make them grow faster. The trees absorb CO2 and turn it into wood at an increased rate. Pumpkins and green algae have genes that make the process of photosynthesis more efficient. In the greenhouse, the modified trees grew 53 percent faster than their natural counterparts. Trees have been planted outdoors to see if they produce similar results. Only female trees that don’t produce pollen are used to reduce the potential reproduction of trees with the altered genes.

Baby-Talking Dolphins In a study published in Proceedings of the National Academy of Sciences, researchers identified the first nonhuman animal mother to use baby talk with their young. Bottlenose dolphin mothers use a higher pitch of their whistles when communicating with their calves. They also employ a signature whistle that functions like a name, and calves learn their names and those of their mother and members of their pod early on.

Scientists from Florida’s Sarasota Dolphin Research Program have been recording the whistles of adult female dolphins and their calves for decades. Analysis of the recordings of 19 pairs of mothers and calves found that dolphin mothers produced signature whistles with a significantly higher maximum frequency and wider frequency ranges when they were with their calves than not with them. It is thought that the baby talk enhances a calf’s attention, allowing for bonding with their mother and vocal learning. The research may provide insight into the evolution of vocal learning, a prerequisite for language.

California is the first state to ban the sale of four food additives linked to potential health issues even though they are permitted by the U.S. Food and Drug Administration (FDA).

The law will be enforced beginning in 2027.

Already banned by the European Union and other countries, the four culprits are red dye No. 3, potassium bromate, brominated vegetable oil and propylparaben, which are used in some brands of orange soda, icing, hamburger rolls, candies and processed foods.

Red dye No. 3, which is derived from petroleum, makes medicines and foods bright red. The FDA already bans it from cosmetics because studies show that high doses cause cancer in lab animals. Potassium bromate, used to improve the texture of baked goods, has also been linked to cancer in lab animals. Brominated vegetable oil in citrus drinks has been tied to behavioral and reproductive issues in lab animals, among other issues. Propylparaben is a cosmetic and food preservative that is believed to be an endocrine disruptor.

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hen Father David Peck, of Saint James Episcopal Church, experienced daily yoga, meditation, contemplation and nature during a spiritual retreat, he pondered ways that he could bring those elements to the urban setting of Saint James to serve more people of different faiths and backgrounds. His quest resulted in The Urban Well, a collaborative platform that is ecumenical and interfaith.

Located on Saint James’ historic 300-year-old campus, The Urban Well focuses on prayer, spirituality and social justice. The program’s platform attracts people of faith that are intrigued and curious about other religions and faith communities.

Creating a downtown urban center for contemplative spirituality combines the peaceful ambiance of a retreat with the best of city life and its resources. “The Urban Well is not a denomination or a church brand; it’s about wisdom and experience,” emphasizes Peck.

The Urban Well offers in-person and virtual meditation each Tuesday and Thursday at 8 a.m. and Friday at 6:45 a.m. The Mercy Seminar series is an academic deep-dive into traditional text led

by Peck and Randall Zachman, professor emeritus of reformation studies at the University of Notre Dame.

“We study the sacred texts of different traditions and learn from them through embodied prayer practices. We study how to experience the riches of different faith traditions on their terms,” Peck explains. “It brings people together that are attracted to elements

of other faiths, while staying engaged with their own.”

Past Mercy Seminars have covered Judaism and Hinduism. In 2024, the Mercy Sessions will explore Asian traditions and Buddhism practiced in China and Japan. Participants will make Taoism, Zen Buddhism, Christian and Buddhism comparisons.

Kate Brossman is the executive director of The Urban Well and a longtime parishioner of Saint James Episcopal Church. She notes that a large number of Mercy Seminar participants are Saint James parishioners, but they have attracted people from different geographical and religious demographics. “This past year, we looked at Hindi spiritual traditions. We had members of Hindu tradition who were curious about their own faith, as well as Christian perspectives. I see this as a great vehicle to bring people together.”

The Urban Well’s offerings incorporate spiritual journeys into everyday life journeys, explains Peck. Participants can engage in contemplative practice and experience music and dance. Some programs include Middle Eastern string instruments such as the oud and the sitar while attendees pray and meditate.

The Urban Well also offers yoga classes in the styles of gentle and restorative yoga. “All of our classes bring in elements of mindfulness, meditation awareness and grounding,” says Brossman.

“The idea is to be more present in our lives and our bodies while we’re out in the world.”

A Beacon to Navigate Challenging Times

World events and technology overload can be overwhelming for some people, but Brossman and Peck note that The Urban Well’s contemplative programs can help guide people away from despondency and develop a deeper understanding of perspecFather David Peck tives and issues. “Two elements I’m very excited about are contemplative citizenship, as we call it, and that is creating an understanding of how these contemplative practices make us less reactive in our own space,” Peck explains.

Brossman adds that many conversations in our daily lives can draw us into being reactive. Contemplative practice can teach calm and encourage people to hit the pause button, which can reduce anxiety and help one better connect with the self. “This can open the door to better understanding others,” she observes.

Brossman and Peck look forward to expanding programming at The Urban Well. Today’s virtual options allow them to reach a broader audience. Peck says, “This encapsulation is a place of deep hospitality for profound wisdom for people to enrich their lives.”

On February 10, The Urban Well will welcome back author and spiritual educator Erin Jean Warde, who will share tools to instill calmness to help navigate broader societal issues that create anxiety, social barriers and sometimes lead to addictions.

The Urban Well is located at Saint James Episcopal Church, 119 N. Duke St., in Lancaster. For more information, call 717-397-4858 or visit SaintJamesLancaster.org/urban-well-contemplative-practices/ mindful-yoga-at-saint-james. See ads, pages 4 and 54.

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However, there are a number of ways to cope with this seasonal situation. An awareness of self-care options is important, and research shows that movement and quality nutrition can help ease symptoms. Planning a regular enjoyable group exercise class is a great way to develop a beneficial schedule. Yoga classes, for instance, encompass physical motion, breathwork and meditation that can combat stress and anxiety in several ways.

Volunteering can alleviate feelings of loneliness, as self-esteem is increased by working with others toward a shared goal. Also setting boundaries on time and finances prevent overextending our personal resources relating to social commitments and gift exchanges, while still mindfully honoring the people that are most important to us.

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Although the holidays are a time for joy and abundance, they can evoke diverse feelings of grief, depression and anxiety for many people. The National Alliance on Mental Illness reports that 39.8 percent of adults in Pennsylvania experience anxiety or depression, and 64 percent of those diagnosed with mental illness experience a worsening of symptoms during the holidays.

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Thoughtful material gifts from the heart are important, but sometimes individuals may need more help. Try to monitor their emotions and substance use, and reach out to a medical advisor if needed. Remember that the 988 Suicide Crisis Hotline is available 24 hours a day, seven days a week, for those experiencing emotional distress.

Jessica Rodriguez is the owner of West End Yoga Studio, located at 221 W. Walnut St., in Lancaster. She holds a 200-hour Yoga Alliance certification in alignment-based yoga and specializes in alignment yoga, Vinyasa yoga, YoPi, children’s yoga, flexibility training and chair yoga. For more information, visit WestEndYogaStudio.com. See ad, page 54.

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Mindfully Managing Holiday Emotions

eco tip

To combat the growing risk of battery fires, the Lancaster County Solid Waste Management Authority (LCSWMA) is launching a public education campaign to encourage proper disposal of rechargeable batteries that contain metals such as lithium and nickel, which can spark and explode when damaged.

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Tyler Lastovich/pexels.com

Be Aware of Battery Hazards

Chief Executive Officer Robert Zorbaugh states, “The waste industry is facing a crisis. The improper disposal of rechargeable batteries is putting trash haulers, waste disposal and recycling facilities, employees and the community at risk. Countless fires have started in the back of trash trucks and at our waste disposal facilities. We want to do everything possible to keep the waste management system operating safely in our community.”

Rechargeable batteries are in many common household items including power tools, toys, cellphones, laptops, watches, vape devices, electric toothbrushes and more. If the rechargeable battery becomes damaged, it can cause a chemical reaction that creates a spark or explosion. Rechargeable batteries in the waste stream are prone to damage due to the impact from equipment and machinery during the waste management process.

There are many free, convenient drop-off locations in Lancaster County for end-of-life rechargeable batteries. Residents can use the LCSWMA drivethrough Household Hazardous Waste Facility located at 1299 Harrisburg Pike to drop off both alkaline and rechargeable batteries. Residents living outside the county can visit their website for other collection points. Do not store end-oflife rechargeable batteries and never place them in the trash or recycling bins.

For more information and battery handling tips, visit SafeBatteryDisposal.com.

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HEALING THROUGH GENEROSITY

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by Carrie Jackson

I

n today’s fast-paced world, where self-interest often takes precedence, the capacity for generosity can make a huge impact. Giving and supporting others fosters a more openhearted society, paving the way for greater connection and unity.

A study published in Applied Psychology: Health and Well-Being shows that gratitude can increase self-esteem and long-term well-being, leading to greater fulfillment in myriad areas of life. In this season of giving (and throughout the year), gratitude can help shift perspectives on everyday circumstances and remind us of what really matters. Stories of people supporting one another through their generosity can move and inspire us to make every day a little brighter.

Facilitating Health Care Gratitude is often felt the most by those that have been helped through a loss or trauma.

When her young adult son was afflicted with devastating ulcerative colitis, Phyllis Johnson remembers feeling desperate and frustrated by traditional medicine practitioners unable to help. “Watching a loved one suffer is the most helpless and isolating feeling,” she recalls.

Her son finally found relief after introducing complementary and integrative therapies, and Johnson set out to help others that were not so fortunate.

“If I didn’t have the cash, I don’t know what we would have done,” Johnson remarks, acknowledging her privilege. In 2013, she founded eFundYourHealth.org, a South Carolina-based nonprofit, to encourage and support community giving when conventional health care and health insurance are inadequate. “We pull from a team of passionate experts in the integrative and alternative health community who want to change the 20

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world,” she explains.

Patients apply for grants for the care they need that is not covered by insurance.

They are required to raise a minimum of $500 on their own, and eFundYourHealth. org connects with donors to meet the rest. According to Johnson, this model of people helping each other benefits everyone, including donors, patients and healthcare providers. “The patients are able to receive the often essential care they need and deserve to heal, and the donors and practitioners are making a vital difference in someone else’s life. The sense of gratitude connects everyone and heightens the healing process,” she says.

Johnson identifies with the desperation of family members that would do anything to help their loved ones and says that serving others is the only option for her.

“When someone you care about is suffering, not being able to make them better is excruciating. Once you’ve been through a traumatic experience, it builds a fire within you. Turning that into empowerment becomes part of your calling, and you are driven to ensure that others don’t have to go through the same thing,” she asserts.

Feeding the Hungry Generosity is often shared by the very people that have been on the receiving end.

For Frieda Holly, experiencing homelessness changed her perspective and ignited a desire to help others. More than three decades ago, the Chicago resident was forced to move her family out of their apartment when her youngest son tested positive for lead poisoning. Unable to find housing on such short notice, Holly lived for six

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THE GRACE OF GIVING AND RECEIVING

Ruth Westreich/thewestreichfoundation.org

months with her children in a nearby shelter and was transformed by the experience.

“It was not what I expected,” she remembers. “They treated us with extreme kindness, and I had never felt so loved and taken care of, especially in such a down moment.

When we moved out, I wanted to share that feeling and generosity with others.”

Holly began collecting food from nearby pantries and making soup for the community out of her new home. What started as providing a meal to a few people quickly grew into a bustling soup kitchen. Today, Frieda’s Place has been a cornerstone in the community for 35 years. “A soup kitchen is different from a pantry, because a warm meal touches people’s heart and soul. I put a little love into every meal and make my guests feel special,” she muses.

Some of her guests are regulars, others come by once or twice, and everyone is welcome at her table.

While Holly runs the kitchen on her own, she is never alone. “Volunteers from the community stop by all the time to help out. Every day that we’re open, people drop off clothing, toiletries and other essential items,” she says.

Much of the food is donated from nonprofits, such as the Chicago Greater Food Depository, and businesses, such as Trader Joe’s, and Holly makes do with whatever she’s given.

“Most days, I wake up not knowing what I’m serving that day, but it always works out, and my guests are always grateful for a hot meal,” says Holly. “People come to Frieda’s Place for more than just the food; they are craving emotional attention and connection. If I can give them more love or even just listen, it’s a spark in their day that may have ripple effects.”

Leveraging Art for Positive Outcome

Ruth Westreich never thought she would become a philanthropist. The California native grew up in poverty as a young caregiver for her ill mother. When a generous

employer from a teenage job funded her college tuition, she was inspired to pay it forward. Westreich set out to help anyone she could by sharing her time, attention and financial resources.

A passion for the arts set the groundwork for The Westreich Foundation, primarily funded by her affluent husband, who saw how impactful her work could be with the right support. Now in its 20th year, the organization funds programs and individuals at the intersection of art and healing, focusing on the welfare and education of youth, restorative farming and organic agriculture, scientific research and independent investigative journalism.

“Art, science and intergenerational dialogue are inextricably linked, and harnessing them helps move beyond the societal and political entanglements that interfere with overall health,” Westreich explains.

“We fund a lot of early adopters with big ideas that need investigating. We are especially interested in highlighting the dangers that need to be exposed in things like PFAS [per- and polyfluoroalkyl substances] and other chemicals that are harmful to the overall health of the planet.”

The Westreich Foundation helped fund the nonprofits, scientific research and journalists that eventually uncovered the dangers of Monsanto’s weedkiller RoundUp. A painter herself, Westreich is deeply moved by the power of the arts in healing, and the foundation combines thoughtprovoking art, activism and philanthropy to engage and unite people. “By supporting and elevating these passionate groups, we are encouraged that their work will result in an exponential impact that can be scaled for dramatic changes in human and planetary health,” she asserts. “Gratitude emanates between our donors and our recipients. They are incredibly grateful for the support, and I am equally grateful to be able to give. More than the money, it’s the relationships that make us all feel the richest. I believe in the law of attraction and know in my heart that the more you give, the more you get back.”

Spreading Holistic Hope and Gratitude When Suzan Walter co-founded the American Holistic Health Association (AHHA), her knowledge and understanding of holistic health was limited. The businesswoman and parent of two children had no intention of entering the health world, but her life changed course when a close friend was diagnosed with cancer and given two weeks to live.

“During my grief, I read Bernie Siegel’s book Love, Medicine & Miracles and learned about terminally ill patients who took control of their illnesses and extended their lives beyond medical predictions,” she recalls, adding that her friend with cancer came to believe that he would recover. He accepted treatment and lived another two months. According to Walter, when he stopped believing, the treatments stopped working, and he died.

Seeing firsthand the power that positivity could have in healing, Walter committed to learning more about holistic wellness and eventually founded AHHA, a free, online clearinghouse of resources and articles to support active self-care and healthy lifestyle changes.

“We encourage the powerful, whole-person approach to health care that integrates physical, mental, emotional and spiritual well-being. We are connecting and empowering holistic warriors with the resources to help them heal and a community to help support them,” Walter explains. “I am humbled and blessed that by being willing to serve, these opportunities to leave the world a little better have emerged. My friend was asked at the end of his life if there was any meaning he could take away from his suffering, to which he responded, ‘It allowed me to let others in and receive their love.’ Gratitude enabled him to find a gift, even under the most dire circumstances, and that is a beautiful lesson.”

In this hectic season, slowing down and helping others can make a world of difference. By nurturing a culture of giving, we can help create a grateful, united community that reflects the values we want to instill.

Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com.

December 2023

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Holiday GIVING GUIDE

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business spotlight

Functional Health of Lancaster Partners With Patients

by Sheila Julson

D

r. Mary Regan’s services have expanded since forming Functional Health of Lancaster in 2021, but her mission to uncover the underlying causes of dysfunction that lead to health ailments, while empowering patients to take active roles in their health care journeys, has stayed the same.

Her whole body medicine approach focuses on physical chronic conditions and incorporates complementary practices such as mind-body therapy to target emotional and spiritual wellness. Regan, who holds a doctorate in nursing practice from the York College of Pennsylvania School of Nursing and Health Professions, became a certified functional medicine provider through the Institute for Functional Medicine in 2022.

She recently completed a certification course in infertility and training in intravenous (IV) supplement therapy, and added two functional health nutritionists to her staff. “All of our providers at Functional Health of Lancaster have graduate degrees and specialized interests in certain health conditions,” Regan notes. Those interests range from post-traumatic stress disorder and insomnia to autoimmunity, gastrointestinal complaints, hormonal health and neurologic issues.

Regan has added IV supplement therapy to quickly deliver vitamins, minerals and nutrients to the body, bypassing the gastrointestinal tract and allowing direct absorption by the cells.

IV therapy can rehydrate the body, boost energy and relieve physical and mental stress. A dedicated infusion nurse evaluates each patient prior to their appointment to ensure they are healthy candidates for this therapy.

Supporting a Positive Mindset

Regan uses a combination of functional approaches such as specialized testing, bioidentical hormone therapy, thermography, relaxation techniques, nutraceuticals, adaptogens, botanicals, customized compounding and conventional medical therapies. An optional primary care membership plan serves patients seeking a hybrid approach between conventional and holistic health care.

A large component of Regan’s services involves health coaching for lifestyle and nutritional recommendations. This helps patients play an active role in their health outcomes. She observes that most chronic ailments are the result of poor health choices. “I tell my patients that we want to partner with you. Our patients are in the driver’s seat, and they need to contribute to their health, as well. We develop a partnership that’s therapeutic, with mutual respect on both sides,” she explains. “They have the power and the choice to make positive lifestyle decisions.”

Patients at Functional Health of Lancaster have access to complementary services such as health coaching and yoga therapy to build resiliency as they develop positive eating habits, organizational skills and mental clarity—all tools that can support a long-term health regimen.

Regan acknowledges that change can be difficult, but the reward of leading a more vibrant, healthful life can make it all worthwhile. “It can be hard to see the other side of a mountain when you’re looking up from the base. In the beginning, change can be very uncomfortable, but you have to be uncomfortable to get comfortable.”

Services through Functional Health of Lancaster are available in person or via telehealth

Mary Regan, DNP, CRNP, IFMCP

visits. There are service packages available for different needs and budgets. Regan and her staff are always eager to help anyone with a desire to change their health for the better—especially those that want a healthier beginning to a new year. “I really value the patients that seek out our services, and I am encouraged by the positive feedback that our services are helping many people,” she says.

“I’m motivated to make my community a healthier place, and to be the good change in a seemingly unbending conventional medical world.”

Functional Health of Lancaster will host their second annual holiday party from 5 to 8 p.m., December 7. The public is invited to stop by and learn about the practice and available services, gain insights to functional medicine approaches and enter a drawing to win gift cards for services. Food and beverages will be provided.

Functional Health of Lancaster is located at 2207 Oregon Pike, Ste. 301a, in Lancaster. For appointments or more information, call 717490-6227 or visit FH-Lancaster.com. See ads, pages 41 and 50.

December 2023

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healing ways

EXPLORING INTERMITTENT FASTING TIPS AND BENEFITS FOR IMPROVED HEALTH

DECEMBER ONLINE EXCLUSIVES >>

by Steven Masley, M.D., FAHA, FACN, CNS

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.

FIT BODY TAKING CHARGE OF THE FITNESS JOURNEY How to Find Motivation in 2024

F

asting has long played a role in major religions, but we did not begin to understand it from a scientific standpoint until Yoshinori Ohsumi, a Japanese cell biologist, discovered how cells recycle and renew themselves during fasting, for which he was awarded a Nobel Prize in 2016. Since then, multiple clinical trials have proven the health benefits of intermittent fasting (IF).

How Intermittent Fasting Works HEALTH BRIEF COLD MEDICINE FOUND NOT TO WORK 28

Lancaster-Berks

IF influences the body’s blood sugar control, energy production, gut bacteria load and hormone levels. When abstaining from food for a period of time, the body begins to rely on fat stores for cellular fuel.

This shift in energy metabolism also allows

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fizkes/shutterstock.com

ECO TIP KEEPING HOLIDAY PARTIES GREEN

for enhanced autophagy, a process that removes damaged cellular components and promotes cellular renewal and repair.

Regimen Types

n TIME-RESTRICTED FEEDING

(TRF) involves limiting the daily eating window to a specific period, typically eight to 10 hours, followed by a fasting period of 14 to 16 hours. This regimen can be followed daily or limited to a few days per week.

n ALTERNATE-DAY FASTING in-

volves alternating between days of normal caloric intake and days of severe calorie restriction.

n 5:2 DIET entails consuming a normal

diet for five days and restricting calorie

intake to 500 to 600 calories on two non-consecutive days.

n THE WARRIOR DIET involves fasting for 20 hours followed by a fourhour eating window, typically in the evening.

Selecting a Regimen All forms of IF have similar health benefits.

Each approach has its own merits, and it is crucial to choose the one that aligns with personal goals, lifestyle, fasting tolerance and overall well-being. Before adopting an IF routine, it is important to consult with a healthcare professional.

The easiest approach for many people is TRF, where eating stops at 9 p.m., breakfast is limited to coffee or tea without sugar or milk and eating resumes at noon. TRF has been shown to have similar benefits if followed every day or even just three days per week.

Fasting for a minimum of 12 hours provides some benefits, but a fasting period of 15 hours or more often yields greater benefits. The best fasting hours depend on an individual’s work schedule and goals.

Some individuals may find it more convenient to begin their fast in the evening and skip breakfast, while others prefer to omit dinner and have an early lunch, thus extending their overnight fast. The most critical factor is finding a pattern that can be maintained consistently.

Benefits of Intermittent Fasting Intermittent fasting has been associated with numerous health benefits, including enhanced cognitive performance, weight loss, reduced cardiovascular risk factors and better blood sugar control.

A study published in Cell Metabolism suggests that IF might correct circadian rhythm disruptions, which are believed to play a role in the progression of Alzheimer’s disease. The researchers found that IF improves memory and reduces the accumulation of fibrous amyloid proteins in the brain. Other studies have also found that IF enhances memory, attention, brain processing speed and cognitive function.

Multiple randomized clinical trials have shown that intermittent fasting is effective for modest weight loss, varying from five to 15 pounds, as well as reductions in waist circumference, body mass index and cardiometabolic risk factors.

IF is a safe dietary option to improve several markers of cardiometabolic health.

A meta-analysis of 130 randomized clinical trials of subjects following all forms of IF showed improvements in insulin sensitivity, plus improvements in weight, cholesterol profiles, fasting blood sugar levels and blood pressure control. These findings suggest that IF is effective in helping to prevent heart disease.

An article in the Journal of Restora-

tive Medicine highlighted the potential benefits of IF in preventing and treating cancer, although more research is needed.

The authors noted that IF can promote recycling of cells, enhance DNA repair in normal cells, improve cell regeneration in tissues and protect against the toxic effects of chemotherapy.

Safety and Other Considerations Intermittent fasting is generally considered safe for most healthy individuals. However, young children, pregnant or breastfeeding women, and individuals with epilepsy, a history of eating disorders and those taking medications that can lower blood sugar levels should exercise caution or avoid fasting altogether.

While intermittent fasting can offer numerous benefits, some individuals may experience increased hunger and food cravings, poor sleep quality, an excessive drop in blood sugar levels in individuals prone to hypoglycemia and adverse effects on hormonal balance, especially for women that are menstruating.

Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Learn more at DrMasley.com.

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conscious eating

Holiday Parties for Every Diet HOW TO PLAN AN INCLUSIVE AND SAFE FEAST

by Madiha Saeed, M.D.

Chef Phillip Ponticelli

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nclusivity and respect are at the heart of a memorable and enjoyable experience around the holiday table. “Nothing can spoil a wonderful holiday faster than when your family or friends are unable to enjoy your delicious food,” says Julie Matthews, a certified nutrition consultant and founder of Nourishing Hope. From allergies to religious restrictions and ethical choices, understanding and accommodating guests’ diverse dietary needs is the foundation of a successful gathering.

According to the National Health and Nutrition Examination Survey, more than 17 percent of the adult population is on a special diet on any given day. Food Allergy Research and Education reports that 85 million Americans have life-threatening food allergies and intolerances. Plant-based diets are also on the rise, with 5 to 6 percent of Americans identifying as vegetarians.

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Preparation and Communication With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy. “Communication is an important first step when it comes to accommodating your guests’ dietary needs,” advises Yvonne Maffei, chef and creator of MyHalalKitchen. com. “Speak to them in advance to gain insight into their needs, giving yourself enough time to plan your menu and shop for any unique ingredients you might need.”

“To make sure that guests with specific dietary constraints don’t feel isolated or singled out at the table, try to replicate the same dishes for everyone. It’s also helpful for each dish to be labeled so guests don’t have to ask, particularly if it’s a large gathering or buffet style,” says Maffei.

“Prepare as much as possible ahead of time, if not all of it,” says Matthews. “It makes the environment feel more inviting, and you are able to focus on your guests. If other people are bringing dishes, ask them for the recipe ahead of time so that you can inform your guests.”

Food Allergies Party hosts need to pay special attention to food allergies, intolerances and sensitivities, which can cause uncomfortable or even life-threatening reactions, including bloating, diarrhea, skin reactions, swelling, breathing difficulties and anaphylactic shock. To prevent cross-contamination and provide peace of mind for guests, designate allergy-friendly cooking utensils, cutting boards and dishes. Here are a few substitutions for the most common offenders.

DAIRY: For those with lactose intolerance or a dairy allergy, serve plant-based milks made with almonds, soy or oats. Replace butter with coconut oil, olive oil or plantbased butters.

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EGGS: Substitute with applesauce, mashed bananas or commercial egg replacers, especially in baking. Tofu is a good alternative for scrambled eggs.

PEANUTS: Eliminate the potential for crossover allergies by avoiding other nuts that are processed in the same facilities as

Nutrition Works

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peanuts. Sunflower seed butter, tahini and almond butter are tasty and healthy alternatives in recipes.

TREE NUTS: Use sunflower, pumpkin and flax seeds instead of tree nuts. Coconut or dried fruits can add texture and flavor. Roasted chickpeas are a crunchy, nutritious alternative.

SEAFOOD: Lean meats, legumes, tofu, seitan, jackfruit and mushrooms can be used as alternatives to fish and shellfish in recipes.

Vegan fish substitutes are also available.

GLUTEN: Use flours made with almonds, coconut, rice or buckwheat. Quinoa works well in salads or as a main dish. Crosscontamination is a concern; choose products that are labeled gluten-free. Use gluten-free flour to thicken gravies.

Conditions I can help􀀂􀀂􀀂 􀀂􀀂􀀂􀀂􀀂􀀂􀀂􀀂 • Weight loss & weight management • Digestive issues • Thyroid conditions • High Cholesterol • High Blood Pressure • Diabetes

SOY: Coconut aminos or tamari can substitute for soy sauce. For recipes that call for tofu, seitan or jackfruit may be used.

SESAME: Sunflower or pumpkin seeds and almond butter can replace sesame seeds or tahini in recipes.

Clinical Nutrition Services Lari Borja, Pa Licensed Nutritionist MOST INSURANCES ACCEPTED

MUSTARD: Turmeric mixed with a little vinegar can be a suitable alternative in many recipes.

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Restrictive Diets Whether for health, weight loss, ethical or religious reasons, guests may be following a specific diet that omits ingredients. To respect and support their needs, here are a few recommended substitutions.

VEGAN: Offer recipes made with tofu, lentils and beans as protein sources, and nutritional yeast as a cheese substitute. Replace dairy with plant-based milks.

F

VEGETARIAN: Celebrate the wonders of the plant kingdom with hearty vegetable roasts and scrumptious vegan desserts.

PALEO: For this diet that focuses on whole foods, substitute regular flour with almond or coconut flour, and refined sugar with honey or pure maple syrup.

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Lancaster-Berks

Low-FODMAP: This diet for people with irritable bowel syndrome eliminates numerous irritants. Garlic-infused oil can be an alternative to fresh garlic, and lactose-free dairy or almond milk can replace regular milk.

HALAL: Omit alcohol and pork products. Use meat and poultry that is processed according to Islamic law. Replace alcoholbased flavor extracts with real vanilla beans.

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KETOGENIC: Common low-carb, high-fat alternatives include non-starchy vegetables, such as cauliflower, and sweeteners like stevia or erythritol.

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KOSHER: Follow the dietary laws of kashrut based on the Torah and the oral tradition.

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

Graytown from Getty Images/Canva Pro

Rudisill from Getty Images/Canva Pro

Stanislav Sablin from Getty Images/Canva Pro

STIR-FRIED OKRA YIELD: 4 SERVINGS 16-oz package of frozen, cut okra ¼ cup olive oil 1½ medium tomatoes, chopped 1 medium onion, sliced ¼ tsp finely diced fresh ginger 1 tsp chopped garlic clove 1 tsp salt ¼ tsp black pepper ¼ tsp turmeric powder ½ tsp paprika powder ¼ tsp cumin powder Preheat oven to 400° F. Bake okra until lightly brown on unbleached parchment paper that has been sprayed with a bit of oil. Remove from heat and set aside.

In a medium, ceramic skillet sauté sliced onions in the oil until they start to become transparent. Add tomatoes and spices and mix. Incorporate the baked okra to the tomato-onion mixture and cook for 25 minutes on low heat.

Recipe reprinted with permission of Madiha Saeed, M.D.

ANTI-INFLAMMATORY CHICKEN YIELD: 4 SERVINGS ¼ cup olive oil 1 tsp grated or finely diced fresh garlic 1 tsp grated or finely diced fresh ginger 2 lb chicken, cut into 1-inch pieces 1 tsp turmeric powder ½ tsp salt ¼ tsp cumin powder 1 small tomato, diced

DATE COOKIES YIELD: 25 COOKIES 3 cups almond flour ½ cup nut butter of choice ½ cup honey 3 eggs 1 tsp baking soda 1 tsp salt 1 tsp cinnamon 1½ cups baking dates, pitted and chopped

Heat oil in a skillet over medium heat.

Add ginger and garlic and cook for one minute. Add the remaining ingredients except the tomatoes and cook for five to six minutes until the chicken is done. Add the tomatoes and cover, simmering until the liquid evaporates.

Preheat oven to 350° F. In a large mixing bowl, combine all the ingredients except the dates until smooth. Line a cookie sheet with unbleached parchment paper. Scoop about a tablespoon of batter and roll into a round ball. In the middle of the ball, press ½ teaspoon of dates into the center, rolling again to surround the dates with cookie dough.

Place on a cookie sheet, flattening slightly. Bake for 15 minutes. Remove and let cool before serving.

Recipe reprinted with permission of Madiha Saeed, M.D.

Recipe reprinted with permission of Madiha Saeed, M.D.

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Conscious Evolution as a New Concept of Thinking and Being

by Karen Glass and Henriette Alban

submitted image

COMMUNITY: exploring relationships as a continuing path to self-awareness; elevating consciousness within community of self and of others; reverence for preservation of diversity of living and material energy.

C

SYSTEMS: looking at culture as a system of interconnected parts, patterns and processes; identifying and promulgating interrelated patterns, both external and internal, that move existential energy towards conscious evolution; honoring oneness as original cosmic architecture from authority to self-sovereignty.

onscious evolution (CE) is the intentional influence and expression of life and material as profound forward change. Futurist and author Barbara Marx Hubbard brought greater awareness of CE into contemporary spiritual thought with her 1998 book Conscious Evolution: Awakening the Power of our Social Potential.

CE suggests that because humanity is conscious of its history and of how things evolve (evolutionary consciousness), and given the rapid pace of change in society and culture, humanity can and should choose advancement through cooperation, co-creation and sustainable practices over self-destruction through separateness, competition and ecological devastation.

More concisely, CE is the intentional governance of human change—an ethical and philosophical theme of conduct where everyone takes responsibility for the health and direction of human progress, impacting all of life on this planet and in this universe. We now have the capability to profoundly impact the universe from the macro to micro to meta.

By engaging in ongoing conscious evolution dialogues (CED), we create and perpetuate a peaceful, interconnected society indefinitely through methods that are loving and in harmony with nature and each other. CE represents a desire for each of us to contribute to the physical, mental, emotional, spiritual and practical aspects of each other’s lives. The needs of the many are the needs of the few, and the needs of the few are the needs of the many. Evolution is a constant, natural process that we participate in either consciously or unconsciously, but we do participate nonetheless.

CED is an emerging immersive experience to learn about community engagement in a group setting as an accountable method of participation in the evolution of our individual and collective consciousness with purpose and the support of others. The dialogues are organized into five modules that invite us to dive deeply into personal growth and elevated qualities of conduct.

CREATIVITY AND BEAUTY: deepening knowledge of systems of creative expression in the natural and material world; cultivating intuition; reverence for the value and evolution of aesthetics as a pathway to consciousness.

SELF-AWARENESS: bringing to the forefront our true potential of creating and participating with conscious intent what kind of world we want to build and how we would like to participate, thus defining CE as the intentional governance of human life, nature and the material world.

Henriette Alban, ND, is a doctor of naturopathy specializing in emotional trauma as the cause for illness and imbalance. For more information, visit HenrietteAlban.com.

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Lancaster-Berks

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HUMANITY IN LOVE: giving space and time to cultivate the elevated personal qualities in each other of refrain, equanimity, joy, preservation and conservation; knowledge of the qualities of boundlessness in lovingkindness, empathy, compassion forgiveness, tenderness, charity and goodwill.

CED integrates humanity, nature and material as one whole interconnected system.

This is evolution.

Karen Glass is a certified Life to End of Life coach and death doula with a focus on conscious life and conscious death. For more information, visit Karen-Glass.com. See ad, page 50.

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Ideas for a More Balanced Season n Host a fun, potluck gathering instead of doing all the cooking. n Say “No” to an event and spend that time with someone that doesn’t have family or holiday plans. n Instead of a tangible gift, write a heartfelt letter to a loved one and lavishly decorate the paper and envelope.

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Coaching

by Marlaina Donato

or many of us, this time of year is a whirlwind of well-meaning obligations, and we struggle to hold onto the intended joy of the season. Somewhere between the office holiday party and making a toast on New Year’s Eve, it is easy to lose sight of the magic because we lose sight of ourselves.

During this hour of stillness when nature slows down to restore life force in the very roots, we can make a conscious decision to give back to ourselves by honoring our energy reserves. Being more realistic with our finances and not seeking an escape from holiday stress through overindulgence are holy choices we can make. Deciding not to spread ourselves too thin swaps exhausting multitasking for authenticity and the pleasure of being in the present moment. Redefining priorities without misplaced guilt allows us to give others our undiluted presence.

As the winter solstice nears and another chapter concludes, how much lighter might we feel if we bless ourselves with the soul-necessity of inner peace?

How many beautiful memories might we store up as spiritual nourishment for the journey ahead? Just as the solstice kicks off a bit more daylight as we inch toward spring, tending to our own roots not only

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n Choose a morning to sleep in late or make yourself a delicious breakfast. n Enjoy the unique beauty of winter, pausing to notice a sunset or deepening twilight. n Share treasured stories and memories with a gathering of friends. n Avoid rushing and risk running behind. n Decide to not harbor any regrets. n Abandon perfection.

Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.

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healthy kids

The Skills Children Need HOW TO HELP KIDS THRIVE INTO ADULTHOOD

A natural holistic approach to managing acute and chronic health conditions in children and adults Dr. Serguei Krissiouk

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Positivity, Self-love & Personal Peace

kills learned at a young age are pivotal in shaping the development of children. As parents, educators and caregivers, we want them to develop into well-rounded, successful adults. Beyond academic knowledge, there are essential character and life skills that they need to master to help them grow into responsible, empathetic and resilient individuals.

Fostering Skill Development

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“Character skills should be intentionally taught and reinforced throughout a child’s educational journey,” says Ronald Bubnowski, an elementary school principal and Boy Scouts of America leader in New Jersey. “When we teach kids character skills, we are investing in the future generation of change-makers and leaders who will make this world a better place.”

Character skills contribute to moral and ethical growth and help equip children to face the challenges of the world with confidence and integrity.

Life skills are acquired gradually, starting from a very young age. As soon as children start interacting with their environment, they begin to develop fundamental skills. According to Laura Markham, a clinical psychologist and founder of Aha! Parenting, “Children are never too young to learn life skills.” For example, when a comforting parent tends to a crying baby, the baby learns to trust the people in their world and that they are worthy of being cared for. This is a building block for self-confidence.

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Creating a Learning Environment

Life skills are not a one-size-fits-all concept. The skills that are most important for children to learn differ depending on their age and stage of development. When they are around 6 to 12 months old, a child can roll, sit, pull up to stand, crawl, vocalize, suck their fingers or pacifier, and hold and study a toy. This is an appropriate time to allow a child to learn how to self-regulate, an important skill for all ages. A good place to practice is during naps and at bedtime. Don’t be surprised that a child lets out only a few cries and then soothes themselves to sleep.

Teaching toddlers life skills is about role modeling; they learn by example. Some key life skills to teach during these years include feeding oneself, brushing teeth, following directions, washing hands, using the bathroom independently, manners and communicating needs and feelings.

By age 3, children start to socialize and make attempts to please others. Most skills acquired at this age come from socializing with other kids their age, whether that’s with siblings, at day care, nursery school, mommy-and-me groups or at the park.

They should develop empathy and cooperation. As they begin to explore the world around them unassisted, it is essential to focus on developing basic skills that allow them to feel independent and capable.

Some key life skills to teach children during early childhood include tying their shoelaces, dressing themselves, cleaning up their toys and managing simple conflicts with siblings.

As children move through elementary school, character development expands as part of the development of their identity.

They learn more complex skills, such as time management, decision making, the importance of respecting others’ opinions and peaceful conflict resolution.

Teaching life and character skills to children requires a multifaceted approach involving guidance, practice and positive reinforcement. It is crucial to create a supportive environment that encourages them to explore and learn through hands-on experiences.

Here are some effective strategies:

n CHALLENGE A CHILD AT

EVERY AGE. They are growing fast, and what they couldn’t do today they may be ready to do tomorrow.

n LEAD BY EXAMPLE. Children learn best by observing the behaviors and actions of adults around them.

n PROVIDE OPPORTUNITIES FOR

PRACTICE. Create tasks or chores that allow them to apply the skills they learn to reinforce their understanding and build confidence.

n USE STORYTELLING AND PLAY. Engaging children in storytelling and play activities can make the process of

learning life and character skills more enjoyable and memorable. Through storytelling, children can learn valuable lessons and understand the importance of various skills in different situations.

n ENCOURAGE INDEPENDENCE

AND PROBLEM-SOLVING. Allowing children to make decisions and solve problems on their own fosters independence and critical thinking.

By providing guidance and support, adults can empower children to become more self-reliant. “Giving children a safe and supportive environment in which to fail and learn is part of the process, too,” says Bubnowski.

Visit HealthyChildren.org from the American Academy of Pediatrics and Tinyurl.com/LearnTheSignsActEarly from the U.S. Centers for Disease Control for tools and tips at every stage of a child’s development.

Jennifer Zethner is a certified pediatric nurse practitioner and founder of Simply Pediatrics, in Northport, New York.

December 2023

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natural pet

HOMEMADE PET PLAYTHINGS EASILY CRAFTED TOYS AND TREATS

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

NEVER GLOSSY. ALWAYS GREEN. Hamburg

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

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

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

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A

s pet guardians, we know the joy of spoiling our beloved furry and feathered friends with toys, treats and accessories. While such diversions can offer hours of fun and bonding, some store-bought items can pose dangers, including choking hazards, intestinal block-

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Debbie Martin/shutterstock.com

Elizabethtown

Fleetwood

age and damage, or exposure to harmful toxins used in plastics.

Safer, non-toxic options can be handcrafted using items found around the home.

By recycling materials and avoiding the packaging that comes with store-bought items, do-it-yourself toys and accessories

are more eco-friendly and sustainable.

Guardians can even involve their pet friends in a DIY project as a way to spend quality time together, have fun and foster a stronger bond. Here are a few ideas.

Recycled T-Shirt Tug Toy

Dogs love a good game of tug-o-war, and this project is a simple way to repurpose old T-shirts. Using scissors, cut a garment into thin strips and braid them together tightly. Tie a knot at each end and enjoy a fun and safe exercise toy.

Catnip Toys

Make catnip toys a feline friend will love with a few pieces of felt, some cotton stuffing or shredded pieces of old clothes, and catnip. First, cut the felt into small shapes like birds or fish. Next, sew two sides together, leaving a small opening. Sprinkle one tablespoon of catnip over the stuffing, fill the toy and sew up the opening.

Feline Scratching Post

Scratching is an essential behavior for cats, but commercial scratch posts can be expensive. Instead, create one using recycled materials like cardboard or leftover carpet.

Cut the material into a long rectangular shape and wrap it tightly around a sturdy base, such as a wooden post or pole. Rub the material with catnip and watch the kitties scratch to their hearts’ content.

Rabbit Castle

For rabbits, consider converting a cardboard box into a cozy manor. First, cut doors and windows into the box and make sure the edges are smooth to avoid injury.

Place a soft blanket or cushion as flooring to create a comfortable space for the bunny.

Add some tunnels made from cardboard and watch them have fun exploring their new hideaway home.

Pet Bandana

This project is a bit more time intensive, but the result is worth it. To create a stylish pet bandana, simply cut fabric into a triangle shape, hem the edges and add a snap or tie to secure it around the pet’s neck. Personalize it by embroidering the pet’s name or a fun design.

Birdseed Ornaments

For avian lovers, birdseed ornaments in the yard are a fun and easy project that can involve the whole family. First, prepare unflavored gelatin in a bowl following the instructions on the package. Add a tablespoon of corn syrup for each package of gelatin used. Stir birdseed into the gelatin mixture until the liquid disappears.

Place the mixture in the refrigerator for about ten minutes or until it firms up. Fill cookie cutters with the seed mixture, press down firmly and insert a two-inch piece of a straw near the top of the ornament.

Refrigerate overnight. Gently remove the ornaments from the cookie cutters and replace the straw with a string. These homemade feeders will nourish neighborhood birds during the winter months when food is scarce.

Cat Teaser

Cats love string. Unfortunately, playing with a piece of string, yarn or ribbon can lead to life-threatening complications, as they can become entangled in a cat’s intestine. A homemade cat wand allows them to chase, bat and chew without risk.

Cut cotton, leather, sisal or hemp into strips about one foot long. Glue the strips of material one piece at a time to the end of a 12-inch wooden dowel or metal tube.

Continue adding the material strips to the end of the rod until there are four or five layers. Tie a piece of material around the rod next to the last layer and tightly wrap it around the ends of the other strands to keep everything in place. End with a knot and a dab of glue, if necessary.

Sock Toys

Make an inexpensive, washable ball using those mismatched socks that seem to magically appear at the end of the laundry.

Stuff a long sock with three other socks and tightly tie it off to make a solid ball.

Another option is to braid several socks and tie them together at either end to create a durable rope.

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

Learn more at DrRuthRoberts.com.

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39

wise words

Deepak Chopra

ON THE QUANTUM BODY AND ACHIEVING PEACE

by Kimberly Whittle

D

eepak Chopra, M.D., is a pioneer in the field of mind-body medicine and one of the most inspiring philosophers of our time. He is the founder of The Chopra Foundation, a nonprofit dedicated to research on well-being and humanitarianism, and Chopra Global, a health company at the intersection of science and spirituality. Chopra also is a clinical professor of family medicine and public health at the University of California San Diego and serves as a senior scientist with Gallup, Inc. He has authored more than 90 books translated into more than 43 languages, including numerous bestsellers.

Chopra collaborated with Jack Tuszynski, Ph.D., a physicist, and Brian Fertig, M.D., an endocrinologist, on his latest book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life.

What inspired you to write this book?

It is a celebration of the most surprising turn in my life. When I was practicing medicine at an exhaustive, hectic pace more than 30 years ago, I started meditating and had a life-changing breakthrough vision of a human body shimmering as a visual image—the quantum mechanical body. I became a writer, and my book, Quantum Healing, gave me my first boost.

But at the time, the topic of meditation was considered fringe. Thirty-seven years later, the fringe has moved to the center, and new studies are overturning long-held mainstream medical beliefs. Hence, the time seemed right to take a second bite of the apple.

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How can we modulate our epigenetic activity and restore homeostasis to reduce stress and inflammation?

Mind and body are inseparably one.

By increasing our awareness of bodily processes through interoception, we can self-regulate our body. We can do this through meditation, practicing vagal breathing and vagal activation, doing yoga and through movement. The greatest gift of self-awareness is to live with love, truth, beauty and bliss as your goal. Ultimate well-being requires no less.

What do you mean by the quantum body?

Our physical body is an activity in consciousness. You experience your body through the five senses. Physical reality is experienced in the field of awareness that is outside of our body, and the field of awareness inside our body is called the interoceptive awareness. Meditation helps us transcend our physical and mental body and takes us to the source of all experience, including the experience of mind and body. Pure consciousness is the source of mind-body and the universe. The causal body is the source of every experience we have; it is your soul and the same thing as your quantum body. Quantum body exists to bring about all the healing needed at every level.

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Why is the quantum model for well-being important, and how do you plan to reach a critical mass of participants?

Today, everyone is taking sides and is in conflict because they don’t agree with the perspective of others. As long as you engage in recycling trauma, the trauma leads to inflammation and disease in the body and in mental disorders. We have an inflamed world and will never solve this problem by any one side becoming the victor, because the intergenerational trauma will last for hundreds, if not thousands, of years.

This is the history of humanity since we were hunters and gatherers. Now the same tribal mindset spells extinction. We are sleepwalking to extinction unless we wake up. There is no hope for climate change, social and economic justice, racism, prejudice, health or joy. We need to cool down the world’s inflammation by starting with

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ourselves and creating an ecosystem where we can bring peace to our own families, social environment, ecosystem of relationships and communities; then we can reach a critical mass. A lot of people do agree that consciousness is a field and that we can aspire to a more peaceful, just, sustainable, healthier and joyful world.

The Chopra Foundation has launched two programs. The Certification in the Soul of Leadership is about how you become a spiritual leader, which I have taught at Kellogg [School of Management at Northwestern University] and Columbia [University] and given talks about at Harvard [University]. We received a grant to offer it free of charge. The other certification, Becoming a Peace as the Way Facilitator, is only $9.99. If you can’t afford it, we give it for free. If you focus on these two things and get the critical mass of people out there, the change we want to see in the world will happen.

That you exist should be a perpetual surprise, and you should be full of gratitude for existence itself. That is the most holy and sacred experience that we can have.

What I am grateful for is that I exist.

Certification courses can be found at cfi.

ChopraFoundation.org. To join the Quantum Body book discussion group, visit Chopra QuantumBodyDiscussion.KnoWEwell.com.

Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation.

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green living

Clothing Donation Tips

than 700,000 tons of used clothing every year, with most going to Latin America and Africa. The remaining donations are either recycled into new textiles or repurposed as industrial rags, home insulation or stuffing for upholstered furniture and car seats.

UNDERSTANDING WHERE SECONDHAND ITEMS GO

by Kelcie Ottoes

Alliance Images/shutterstock.com

D

onating clothes feels good because we expect it to help someone else. More than 70 percent of the global population wears secondhand clothing. These purchases can extend the life of the garment, reduce textile waste and ameliorate the clothing industry’s impact on the environment. However, not all donations get a second home.

What Happens to Used Clothing In the United States, 85 percent of textile products are discarded and end up in an incinerator or landfill. The U.S. Environmental Protection Agency estimates that Americans create 16 million tons of textile waste every year. Globally, the textile industry accounts for 10 percent of global greenhouse gas emissions.

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Donating Tips

The remaining 15 percent of used clothing passes through charities, salvage buyers, recycling facilities and sometimes other countries before it reaches the end of its life. Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet.

The journey for donated clothes depends on its condition and where it was donated.

The National Institute of Standards and Technology estimates that 20 percent of donations are directly sold at thrift and charity outlets. Once it hits the racks, the donated clothing has a couple of weeks to a few months to sell before it is taken to salvage buyers.

Of the remaining 80 percent of donated clothing, the largest portion is exported for reuse or resale. The U.S. exports more

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Before donating to an organization, assess the quality of the item. “The rise in fast fashion means that consumers are choosing to purchase a higher volume of clothing overall, meaning more is ending up in donation bins,” says Erin Houston, co-founder of WearWell, an ethical and sustainable marketplace for clothing and other goods. “But because fast fashion pieces are notoriously poorly constructed, that item that was worn only a few times might only last the next person a couple of wears before it begins to fall apart.”

If the piece is fast fashion, consider donating it directly to a textile recycler, provided it is not made of synthetic fibers.

Otherwise, try to find a new home for the unwanted piece first. Host a clothing swap or post on a local buy-nothing page to find neighbors that need the items.

Look for entities that specify where the donated item will be redistributed. “With organizations like I Support The Girls [ISTG], a donor knows exactly where their donations are going,” says Dana Marlowe, ISTG founder and executive director. “We can handle the quality control ourselves and ensure that as little as possible ends up as waste or is recycled improperly. As a hyper-focused nonprofit that narrows in on gently used bras of all kinds, we don’t have to sort through every clothing and product type under the sun.”

If there isn’t a hyper-specific donation center for an item, consider one of the following options: n LOCAL THRIFT STORES AND SECONDHAND SHOPS resell gently used, wearable items. n ANIMAL SHELTERS take blankets, sheets and towels for kennels.

Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet.

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n SCHOOLS need children’s jackets, hats, gloves and pants. n HOMELESS SHELTERS AND CHURCHES hold clothing drives to fulfill community needs.

n VINTAGE STORES are ideal for items that are simply outdated. n NATIONAL ORGANIZATIONS like Goodwill or Salvation Army resell donations.

Most donation centers have guidelines to ensure they can use or redistribute the items. While dropping off clothes, don’t forget to browse the racks and buy an item or two to support the outlet.

Avoid roadside bins and overseas donations. These are often textile recycling companies that pose as charitable organizations, and wearable clothes are downcycled into rags, rather than re-worn.

Clothes sent overseas are often resold at bargain prices, but potentially at the cost of local manufacturers. Imported used clothing can also be a local environmental burden. In Ghana, the world’s largest importer of secondhand clothing, an estimated 40 percent is considered unsellable, and 70 percent of those items are illegally dumped, resulting in environmental damage to rivers and seas.

Certain items shouldn’t be donated and may need to be recycled or thrown out, such as clothing with tears, stains, odor, mold or dirt, as well as, for sanitary reasons, underwear, socks and worn-out shoes.

Kelcie Ottoes is a writer for sustainable businesses and contributor to Natural Awakenings.

Thomas B. Wachtmann, DC

LinkChiropracticClinic.com

December 2023

43

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.

own energy. Registration required. $50. Alternative Healing of PA, 2298 Willow Street Pk, Lancaster.

717-847-3213. AlternativeHealingOfPa.com.

SUNDAY, DECEMBER 3 Visit our online calendar where you can find updated event and class information and share your events for free.

FRIDAY, DECEMBER 1 Annual Inshanti Holiday Open House – 10am5pm. Thru 12/2. A “Charlie Brown Christmas” theme offers special deals, handmade gifts, light refreshments and more. Free. Inshanti Pure Essential Oils, 48 Slaymaker Hill Rd, Kinzers. 717-587-3990.

Inshanti.com.

Martian Arts Free Flow – 6-7pm. Fridays thru 12/29. Enjoy a blend of traditional and contemporary styles of Gung Fu, using the body’s natural motions to move and flow with any situation that may occur throughout life. $13 or $10 for KU students. Registration recommended. Empower Yoga, 240 W Walnut St, Kutztown. 484-525-3355.

EmpowerBerks.com.

Puff Puff Paint Class – 7-8:30pm. Ages 18+. Bring an open mind as Heather Hostetter guides the class through the creative process of transferring ideas from imagination to a canvas to take home and proudly display. Registration required. $25 ($5 Hemp Flower pre-roll available with ticket purchase).

Hempfield Apothetique, 100 W Walnut St, Lancaster.

717-824-3094. HempfieldApothetique.com.

SATURDAY, DECEMBER 2 Spiritual 1st Saturday – 8am-8pm. A day full of offerings including meditation, yoga, fire ceremony and gluten free food. Each session requires individual registration and each is by donation. Visit the website for session details and ashram etiquette. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484509-5073. KulaKamalaFoundation.org.

Reiki Sound Class – 9am-6pm. This two-day (Sunday also) class introduces reiki practitioners, level 2 and beyond, to protocol and practice using the sound healing instruments within a reiki session. For advanced reiki practitioners only.

Registration required. $350 early bird, $400 after 11/16. $50 deposit. Soundwise Health Studio, Suite 263, 313 W Liberty St, Lancaster. 610-301-4356.

SoundwiseHealth.com.

Annual Inshanti Holiday Open House – 10am5pm. See 12/1 for info.

Kids/Teens Cooking Class: Holiday Baking Workshop – 10am-12pm for ages 7-12, 2-4pm for ages 12-15. Let the festive fun begin. Guided by expert chef Gwen Eberly, kids will mix, roll, and frost their way to edible masterpieces. Watch their faces light up as they create and take home delicious memories of the holiday season. Hands on. $75. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

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Holistic Market Day – 10am-5pm. Featuring 60+ vendors offering a variety of experiences for someone seeking a magical time. Includes jewelry, crystals, reiki, clothing, farm fresh produce and more, plus Crystal Bingo, free yoga class at 11am and trick-or-treating, face-painting and moonbounce for kids. Leesport Farmers Market, 312 Gernants Church Rd, Leesport. SpiritualFindings.org.

Getting Started with Holistic Wellness – 1011:30am. Holistic wellness coaches Kay Bela and Jeremiah Williams introduce mindset, selfcare skills, and tools to cultivate a holistic, healthy lifestyle. Free. Register at: https://www. eventbrite.com/e/wellness-foundations-workshop-getting-started-with-holistic-wellness-tickets-739488248257?aff=oddtdtcreator. Held at OPEX, 1809 Olde Homestead Ln #100, Lancaster.

KayBelaCoaching.com.

Seasonal Cooking Series: An Ayurvedic Approach to Seasonal Eating – 12-1:30pm. Learn about the foods, herbs and spices that are good for each season. An Ayurvedic practitioner will guide through the process of preparing seasonally appropriate and delicious food intended to support digestive health during seasonal transitions. Registration required. $40. Hempfield Apothetique, 100 W Walnut St, Lancaster. 717-824-3094. HempfieldApothetique.com.

Sound and Vocal Meditation – 1:30-2:30pm.

Join Jen Lobo Rose of Resonate You for a healing, calming sound and vocal meditation. Bring comfy items to lay down on the floor for an hour of restorative meditation. Registration required. $30. The Yoga Place in Ephrata, 9 Hahnstown Rd, Ephrata.

TheYogaPlaceInEphrata.com.

Sundays for Sound – 7pm. Every 1st Sunday. Group Sound Journeys are a unique way to access deeper levels of consciousness through meditation. Let us provide the soundscape for your journey within.

Registration required. $25. Tone Sound Massage Energy, 153 E High St, Ste 101, Elizabethtown.

223-227-1771. ToneSoundMassage.com.

MONDAY, DECEMBER 4

Cooking with Cannabis Introduction Class – 10:30-11:30am. Blend the magic of cannabis with the craft of cooking in this introductory class that will teach you the basics of cooking with cannabis. Learn how to make infused butter and oil to include hemp in recipes. Registration required. $49. Hempfield Apothetique, 100 W Walnut St, Lancaster. 717-8243094. HempfieldApothetique.com.

Somatic Singing Class Intro Workshop – 6:307:45pm. A starting point for those who have always wanted to learn to sing but have been too confused about where to begin. Learn the fundamentals of somatic singing, combined with nervous system regulation. $30. Registration required. Resonate You at Soundwise Health Studio, Liberty Place, Lancaster. ResonateYou.com.

Wreath Making – 11am-1pm. Ages 21+. Embrace the holiday season by creating your own natureinspired wreath. First, take a walk around Angelica Creek Park and harvest natural materials with which to construct your wreath. Pour a glass of wine or beer and let your creative juices flow. Wreath base and necessary materials provided. $10. The Nature Place, 575 St Bernardine St, Reading. 610-372-4992.

BerksNature.org.

TUESDAY, DECEMBER 5

Rodale Institute Winter Open House Workshops – 11am-4pm. Fun new workshops that are part of Rodale’s Winter Open House Celebration. Create a holiday wreath or candle. Forage the farm to find perfect wreath materials. Registration is required. $29-$48. Rodale Institute. 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.

Newly Bereaved Program – 6:30-8pm. Via Zoom.

If the loss was recent, this 3-wk series provides an overview of common grief responses and will help to begin to identify coping tools. Space limited, registration required. For info/to register: 717-3912413 or 888-282-2177 by 11/28 to discuss with a bereavement counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

Authentic Polynesian Dance with a Hip Hop Cardio Twist – 7-8pm. 3 wks thru 12/19. Authentic Polynesian dance moves infused with some upbeat and low-impact cardio. A fun and unique way to tone muscles, sweat and get that workout in. $13, $10 for KU students. Registration required. Empower Yoga, 240 W Walnut St, Kutztown. 484-525-3355.

EmpowerBerks.com.

Deck the Stalls – 12-2pm. Kick off your holiday season with fun festivities, meet the herd and counselors, and spread some holiday cheer. Free. Take Heart Counseling and Equine Assisted Therapy, 699 Wooltown Rd, Wernersville. 717-917-7137.

TakeHeartCounseling.com.

Reiki Workshop – 1-4pm. An introduction to reiki/ energywork with hands-on practical instruction.

Learn what energywork is, from both spiritual aspect and the scientific aspect, the history of different energy modalities and how to harness your

NALancaster.com | NABerks.com

Getting Started with Healthy Habits & Movement – 7:30-9pm. Wellness coach and counselor Kay Bela and dancer/teacher, Marie Cleaves Rothacker introduce mindset, skills, and tools to develop a holistic, healthy (and fun!) lifestyle.

Free. Register at https://www.eventbrite.com/e/ wellness-workshop-getting-started-with-healthyhabits-movement-tickets-739621476747?aff=oddt dtcreator. Held at MoveIt Studio, 33 N. Market St, Suite 200, Lancaster. KayBelaCoaching.com.

THURSDAY, DECEMBER 7

WEDNESDAY, DECEMBER 13

TUESDAY, DECEMBER 19

Homemade Christmas Gifts Workshop – 5-8pm.

Ages 16+. Discover the joy of crafting personalized gifts that come from the heart. From infused vinegars and gourmet treats to handmade lip balms, learn to create thoughtful presents that will warm the hearts of loved ones. BYOB. $130. Registration is required.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-435-8890. ZestChef.com.

Ecstatic Dance and Intuitive Movement Workshop – 6:30-8pm. 2nd Wednesdays. Entheos is an ecstatic dance workshop designed to assist in opening consciousness through freeform intuitive movement in rich exotic sound. $15 or open donation.

Dance Remedy Lancaster. 226 N Arch St, Lancaster.

717-725-9020. GentleDragonTranscendence.com.

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

FRIDAY, DECEMBER 8 The Goddess You Are: A Special Night of Painting and Yoga – 6:30-8:30pm. A special event where we merge our individual creative energy with painting and yoga practices. A few gentle postures, some discussion and meditation to tap into the Goddess You Are and then manifest what you see within by painting it. $30. Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomising. 610780-3166. TGCreations.com.

SATURDAY, DECEMBER 9 Intro to Liberty: Riding with No Ropes or Saddles – 9am-12pm. Gain an introduction to riding with no ropes or saddles and take your relationship with your horse to the next level. Option to partner with one of our horses. $150. Registration required. Take Heart Counseling and Equine Assisted Therapy, 699 Wooltown Rd, Wernersville. 717-917-7137.

TakeHeartCounseling.com.

Holiday Holistic & Spiritual Bazaar – 10am-5pm.

Featuring 50+ vendors offering jewelry, crystals, bath & body, reiki, sound therapy, readings, books, art, chimes, clothing and more. Vendor applications accepted. Free admission. Donations at the door accepted for The Chopper Foundation to provide emergency life-saving veterinary care. Indoors at Leesport Farmers Market, 312 Gernants Church Rd, Leesport. LadyLynora.com.

Intro to Tuning Forks Workshop – 1-3pm. Learn methods for using both weighted and unweighted tuning forks on and around the body. Registration required. $125. Hempfield Apothetique, 100 W Walnut St, Lancaster. 717-824-3094. Hempfield Apothetique.com.

markyourcalendar SUNDAY, DECEMBER 10 Gifts That Give Hope Alternative Gift Fair – 10am-3pm. Join us for the 16th annual gift fair for holiday merriment, meaningful gift giving, food trucks, social enterprises and a celebration of the 75th anniversary of the signing of the declaration of human rights. Free. Farm and Home Center, 1383 Arcadia Rd, Lancaster. 717-201-9157.

GiftsThatGiveHope.org.

Holiday Holistic & Spiritual Bazaar – 10am-5pm.

See 12/9 listing for details.

TUESDAY, DECEMBER 12 Coping with the Holidays – 6:30-8pm. For those feeling uncertain and anxious about the coming holiday season, this session may help to not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Free. To register: Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. 717 391-2413 or 888-282-2177. HospiceCommunity.org.

SATURDAY, DECEMBER 16 Nature Explorers – 9am-4pm. Drop your kids off at The Nature Place for a full day of exploring Angelica Creek Park, scientific experiments, and other handson activities perfect for the curious adventure-seeker.

Best for ages 6-14. $50. Registration required. The Nature Place, 575 St Bernardine St, Reading. 610372-4992. BerksNature.org.

Cooking Class: Holiday Confections with Audrey Langenhop – 12-2pm. Ages 16+. Learn two uniquely versatile confections: classic vanilla marshmallow and a firm chocolate ganache base. Tastings of a variety of finished confections will be served. Recipes for more than a dozen flavor recommendations will be provided. Hands on. BYOB. $8. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Holiday Keepsake Pet Photos – 1-4pm. Godfrey's— Welcome to Dogdom hosts Mr. and Mrs. Claus against a holiday backdrop for your festive holiday pet photos. $10 suggested donation to benefit Phoenix Assistance Dogs; participants receive $5 in Godfrey's Dollars. No appointment is necessary. Godfreys– Welcome to Dogdom, 4267 New Holland Rd., Mohnton. 610-777-5755. GodfreysDogdom.com.

Grief Movement Class – 2-4pm. The movement and exercises (which can be done in a chair), compassionately allows sadness and anger to move through. The movements that are taught are not so much about physical flexibility, as they are about emotional liberation. Alternative Healing of PA, 2298 Willow Street Pk, Lancaster. 717-847-3213.

AlternativeHealingOfPa.com.

SUNDAY, DECEMBER 17 Community Yoga – 10-11am. 3rd Sunday of every month. In each session, move through yoga postures, mindful breathing and techniques, and guided meditation. Benefits include improved flexibility, reduced stress, increased strength and a sense of community. $5 minimum donation. Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomising.

610-780-3166. TGCreations.com.

Sundays for Sound – 7pm. Every 1st Sunday. Group Sound Journeys are a unique way to access deeper levels of consciousness through meditation. Let us provide the soundscape for your journey within.

Registration required. $25. Tone Sound Massage Energy, 153 E High St, Ste 101, Elizabethtown.

223-227-1771. ToneSoundMassage.com.

THURSDAY, DECEMBER 21 Cooking Class: Feast of Seven Fishes – 6-8:30pm.

Ages 16+. Immerse yourself in a time-honored Italian tradition with our Feast of 7 Fishes. Discover the art of crafting a sumptuous seafood feast that pays homage to the Christmas Eve celebration. Hands on.

BYOB. $120. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890.

ZestChef.com.

SATURDAY, DECEMBER 23 Cooking Class: Traditional Ukrainian Christmas and New Year – 6-8pm. Ages 18+. Step into the world of hearty and heartwarming dishes including iconic borsch, varenyky and kutia, and learn the art of crafting dishes that have been cherished for generations. BYOB. $85pp. Registration is required.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-435-8890. ZestChef.com.

WEDNESDAY, DECEMBER 27 Cowgirl Up Retreat – 8am-12pm. Daily thru 12/29.

For the girl on her journey to find her true identity.

She will gain mentorship and experience with horses that will empower her with practical skills to become the woman she is meant to be. Registration required. Early Bird $450 thru 11/27, then $500.

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

TakeHeartCounseling.com.

FRIDAY, DECEMBER 29 Ladies Spa Holiday Retreat – 3-8pm.Join us for a Ladies Holiday De-Stress Retreat. Enjoy spa services, yoga, delicious food and more. Space limited, registration required. $275.00. Kairos Massage & Skincare, 118 S Cherry Alley, Elizabethtown. 717617-7779. KairosMassageAndSkincare.com.

SUNDAY, DECEMBER 31 A Very Kirtan New Year – 5:30pm. Join us for an evening of Kirtan, Yin yoga, sound healing and meditation. More details and information on the website. Kula Kamala Foundation & Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamala Foundation.org.

plan ahead

MONDAY, DECEMBER 18

MONDAY, JANUARY 1

Coping with the Loss of a Child of Any Age – 6:308pm. Grieving the death of someone you care about?

Want to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. 717 391-2413 or 888-282-2177.

HospiceCommunity.org.

New Year, New Hike – 11am-12pm. Start the new year off on the right foot by taking a walk with Berks Nature. Our naturalists will help you discover a magical winter wonderland and welcome in the new year with a fresh perspective and some fresh air. Free. Registration required. The Nature Place, 575 St Bernardine St, Reading. 610-372-4992.

BerksNature.org.

December 2023

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Ever wonder how

is provided to you

FREE

every month?

FRIDAY, JANUARY 5 Build a Bird Feeder – 4:30-5:30pm. Visit The Rookery on International Birds Day to learn more about local feathered friends and create an ecofriendly pinecone bird feeder to feed them throughout the winter season. $5. Registration required.

The Nature Place, 575 St Bernardine St, Reading.

610-372-4992. BerksNature.org.

Date Night Cooking Class – 6-7:30pm. Discover healthy eating, cook a new recipe and make memories of love, laughter and good food. Childcare available at the YMCA. Tri Valley YMCA Richmond Program Center. Reservations required. For info contact: YMCA, 14432 Kutztown Rd, Fleetwood.

610-944-6515. YMCARBC.org.

WEDNESDAY, JANUARY 10 Our local partners make it possible!

Please support our local businesses and practitioners.

And let them know you saw them in Natural Awakenings.

Write From the Heart Cancer Creative Writing Workshop: Cancer and Creative Writing. Who Knew? – 6:30-8:30pm. Wednesdays thru 2/28.

In collaboration with Penn Medicine, Lancaster General Health Ann B. Barsinger Cancer Institute.

Writing from the heart opens us to feeling present and alive. Write From the Heart. Registration required with LGH Information Line. 717-544-4636.

WriteFromTheHeart.us.

MONDAY, JANUARY 15 Women’s Intro Writing Class – 6:30-8:30pm.Mondays thru 2/12. Via Zoom. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without

perfection and self-doubt. Beginner’s welcome, sharing optional. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.

FRIDAY, FEBRUARY 2 Date Night Cooking Class – 6-7:30pm. Discover healthy eating, cook a new recipe and make memories of love, laughter and good food. Childcare available at the YMCA.Tri Valley YMCA Richmond Program Center. Reservations required. For info contact: YMCA, 14432 Kutztown Rd, Fleetwood.

610-944-6515. YMCARBC.org.

SUNDAY, FEBRUARY 11 Ecological Gardener Training Program – 16 wks thru 5/3. Participants will learn how to design and nurture healthy and biodiverse ecosystems in human spaces and explore native plants, pollinators, lawn conversion methods, scaled designing and seasonal management techniques that can be applied to commercial, schoolyard and residential spaces. $1200, $200 non-refundable deposit required. The Horn Farm Cente, 4945 Horn Rd, York. 717-757-6441.

HornFarmCenter.org.

MONDAY, FEBRUARY 26 Women’s Memoir Writing Class – 6:30-8:30pm.

Mondays thru 3/25. 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. WriteFromThe Heart.us.

THIS IS NO TIME

FOR PAIN

NON-SURGICAL ORTHOPEDICS (941)845-6970 NEWREGENORTHO.COM

James Leiber, DO

46

Lancaster-Berks

Ron Torrance, DO

Ignatios Papas, DO

NALancaster.com | NABerks.com

Lisa Valastro, DO

Duron Lee, DO

on going events Release and Rejuvenate Yoga – 12-1pm. Onsite and via Zoom. Take a moment for emotional, mental, and physical release. Perfect for all levels of yoga experience. The class incorporates gentle movements with the breath, held poses, breathwork, meditation and relaxing music. Register for yoga online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717406-9681. WestEndYogaStudio.com.

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

Unity of Reading – 10:30-11:30am. Join us each Sunday for community and positivity. Unity of Reading, 4443 10th Ave, Temple. 610-929-1990.

UnityOfReading.org.

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

484-509-5073. KulaKamalaFoundation.org.

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

WestEndYogaStudio.com.

monday Hatha Flow Yoga – 4:30-5:30pm. Mindfully move through posture that will develop strength, flexibility, and balance. Variations will be offered, allowing you to choose the level of challenge that feels right for you. $15. Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomising. 610-780-3166.

TGCreations.com.

Sound Immersion Meditation – 5-6pm. Using a combination of tuning forks, Himalayan singing bowls, gongs, and other instruments, prepare to be immersed in sound and vibration to release stress and induce a deeply meditative state. $20. Registration required. Hempfield Apothetique, 100 W Walnut St, Lancaster. HempfieldApothetique.com.

Tai Chi – Qigong – 5-6pm. Learn balance, increase vitality, improve posture and anatomical alignment, improve muscle tone, core strength and enjoy and uplifting and supportive community. $80 for 10 classes, drop-in $10/class. Gentle Dragon Tai Chi of Lancaster. 226 N Arch St, Lancaster. 717-725-9020.

GentleDragonTranscendence.com.

Mindful Yoga – 6-7pm. Onsite and via Zoom. Slow down your breath, your body, and your mind. Saint James Episcopal, 119 N Duke St, Lancaster. 717397-4858. UrbanWell.org.

George Dolgikh/pexels.com

Meditation – 8-9am. Register online. By donation.

Register online. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading.484-509-5073. KulaKamala Foundation.org.

Gentle Yoga – 4:30-5:30pm. Seeking a softer, introspective yoga experience? Find solace, reduce stress, and enhance your mobility through a blend of breathing exercises, mindfulness, and gentle yoga postures.

All experience levels are welcome. $15. Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomising. 610-780-3166. TGCreations.com.

Restorative Yoga – 6:30-7:30pm. Practitioners will be guided through a series of deeply supported poses using bolsters, blankets and blocks. Great for those recovering from injuries or who suffer from arthritis, tendonitis, lower back pain or from too much stress in your life. Perfect for all levels. Packages available; drop-in $15/class. Creation Yoga. Held at Alliance Fitness Center, 1 Meridian Blvd, Wyomising. 610780-3166. TGCreations.com.

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

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

HeathChiropractic.com.

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

Tai Chi – Qigong – 5-6pm. Learn balance, increase vitality, improve posture and anatomical alignment, improve muscle tone, core strength and enjoy and uplifting and supportive community. $80 for 10 classes, drop-in $10/class. Gentle Dragon Tai Chi of Lancaster. 226 N Arch St, Lancaster. 717-725-9020.

GentleDragonTranscendence.com.

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

HempfieldApothetique.com.

friday

tuesday

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

In person and via Zoom. Free. 717-397-4858. 119 N Duke St, Lancaster. For the Zoom link, visit UrbanWell.org.

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

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

Slow down your breath, your body, and your mind.

Saint James Episcopal, 119 N Duke St, Lancaster.

717-397-4858. UrbanWell.org.

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

GodfreysDogdom.com.

Tarot – 10am-3:30pm. Nancy Warble offers 4-6card readings during 20-30-minute session. Drop in or make an appointment. Call for details. $17.

Radiance, 13 W Grant St, Lancaster. 717-290-1517.

HerbsFromTheLabyrinth.com.

Astrology Readings by Leo – 11am & 2pm. Call ahead to schedule and provide birth date, place, and if available, specific time. $75 for a two-hour private session. Radiance, 13 W Grant St, Lancaster. 717290-1517. HerbsFromTheLabyrinth.com.

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

Deadline is the 10th of the month.

OPPORTUNITIES FOSTER PARENTS URGENTLY NEEDED | YOU can make a difference in the life of a child.

There is a shortage of foster parents in our area and loving, stable homes are needed to provide safety, stability and care. Find out more by calling 610-655-5555 or visit BuildingKidsLives.org.

SERVICES MASSAGE THERAPY SPECIAL OFFER FOR NEW CLIENTS | $35 for hour massage or reflexology. Specializing in therapeutic massage, reflexology, various energy work. Must purchase/schedule online at JudithGabriel. abmp.com. Questions, call 484-525-6563.

December 2023

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

ACUPUNCTURE LANCASTER ACUPUNCTURE

Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 • LancasterAcupuncture.com Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine.

Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 13.

RIVERSIDE ACUPUNCTURE

CBD/HEMP PRODUCTS HEMPFIELD BOTANICALS HEMPFIELD APOTHETIQUE 100 W Walnut St • Lancaster 717-874-8480 HempfieldBotanicals.com

Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create the THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy and more. Certified B-corp, vegan, certified cruelty-free, sustainable and third-party tested. See ad, page 24.

Jason Rinker, LAc 453 Cherry St • Columbia 484-547-4756 Riverside-Acupuncture.com

NIGHT AND DAY CBD HUB

Jason Rinker has empowered over a thousand individuals to rediscover their natural healing potential.

Through acupuncture, he unlocks inherent wellness pathways, as nature intended. Seek balance, nurture health and embrace vitality.

Your transformative journey awaits. Call to experience the difference.

Birthed from Night and Day Network LLC, Night and Day CBD Hub is a CBD online shop where you will find alternatives to smoking tobacco cigarettes and effective methods for pain relief. Our CBD products are grown and manufactured with the upmost quality in Lancaster County, PA. See ad, page 5.

THE WAY ACUPUNCTURE & HEALING ARTS

NightAndDayCBDHub.com NightAndDayEnt2018@gmail.com 484-752-0019

CHILDREN’S SERVICES

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

CHILDREN’S HOME OF READING

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

Let’s make you our next success story!

Serving children and families in crisis for over 135 years, the Children’s Home of Reading (CHOR) is a multi-faceted social service nonprofit offering specialized residential, educational and community-based programs to help both at-risk children and their families. See ad, page 37.

BODYWORK

CHIROPRACTIC

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

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

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Lancaster-Berks

1010 Centre Ave • Reading BuildingKidsLives.org 610-655-5555

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.

NALancaster.com | NABerks.com

BLUE SKIES CHIROPRACTIC

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

DR. SUPER’S HOUSE OF HEALTH 2209 Quarry Dr, Ste B-21 • West Lawn 610-601-9011 DrSupersHouseOfHealth.com

At Dr. Super's House of Health, we believe in a personalized approach to healthcare. We do things the right way, all the time, every time.

Discover the healing power that lives within you and take control of your health again. Also offering massage and lymphatic drainage.

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

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

He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 33.

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, halfand full-day education courses with certification are offered. See ad, page 25.

COACHING CREATE A LIFE WORTH LIVING Stephane Poncelet 570-449-2219 Calwl2022@gmail.com

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

KAY BELA COACHING & COUNSELING 255 Butler Ave, Ste 206 • Lancaster 717-508-7320 KayBelaCoaching.com

Together, we’ll explore the following areas of wellness to arrive at balance and healing; mental, relational, financial, spiritual, nutritional, physical fitness, occupational and environmental wellness. By unlocking each of them we can manifest a powerful, energetic life. See ad, page 35.

MINDBODY WITH RENEE, LLC

Renee Mendenhall, LMT 255 Butler Ave, Ste 300 • Lancaster 717-330-8171 MindBodywithRenee.com You create your own reality based on your thoughts and vibration (how you feel). Take control of your life through an understanding of the Law of Attraction. Sessions include intuitive guidance and subconscious change modalities, Emotional Freedom Technique and PSYCH-K.

MOON CHILD HEALTH & WELLNESS, LLC

Holly McKonly BSN, RN, NC-BC MoonChildBeWell.com Info@MoonChildBeWell.com

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

COUNSELING GREY MUZZLE MANOR

DENTISTRY SCHWARTZ FAMILY DENTAL David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com

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

1164 Blattadahl Rd • Mohrsville 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor

SUSQUEHANNA DENTAL ARTS

The licensed mental health therapists at Grey Muzzle Manor provide Animal Assisted Psychotherapy and Equine Assisted Psychotherapy for adults and children with issues of trauma, depression, anxiety, impulse control disorders, autism, addiction, and more. Our animals enable people to find their internal power and strength to move forward in life. See ad, page 36.

We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 18.

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

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

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY 699 Wooltown Rd • Wernersville 717-917-7137 TakeHeartCounseling.com

Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses.

Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues.

Offering individual and group sessions.

For it is in giving that we receive. ~Francis of Assisi

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

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 55.

Can't find what you're looking for?

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

Go to NALancaster.com or NABerks.com and click on Directory (top of screen) December 2023

49

END-OF-LIFE CARE HOSPICE & COMMUNITY CARE

2024

NATURAL AWAKENINGS’

EDITORIAL CALENDAR JANUARY HEALTH & WELLNESS FEATURE: AGING GRACEFULLY PLUS: ALZHEIMER’S DISEASE FEBRUARY HEART-HEALTHY LIFESTYLE FEATURE: ORAL HEALTH FOR HEALTHY HEART PLUS: BREATHWORK FOR STRESS REDUCTION MARCH FOOD & NUTRITION FEATURE: PLANT-BASED HEALING PLUS: COLON HEALTH APRIL ECO-TRAVEL FEATURE: N. AMERICAN ECO-ADVENTURES PLUS: PARKINSON’S DISEASE MAY WOMEN’S WELLNESS FEATURE: HORMONAL HEALTH JOURNEY PLUS: LYME DISEASE JUNE MEN’S HEALTH FEATURE: MENTAL HEALTH FOR MEN PLUS: VEGAN FITNESS JULY KEEPING IT COOL FEATURE: EATING SEASONALLY PLUS: SKIN-SAFE SUMMER AUGUST FINDING YOUR TRIBE FEATURE: THE POWER OF COMMUNITY PLUS: KIDS’ SPORTS SAFETY SEPTEMBER EMOTIONAL HEALING FEATURE: TRAUMA & ADDICTION RECOVERY PLUS: YOGA FOR RECOVERY OCTOBER WHOLE BODY ALIGNMENT FEATURE: CHIROPRACTIC & BODYWORK PLUS: BREAST HEALTH NOVEMBER GRATEFUL AGING FEATURE: BECOMING A WISE ELDER PLUS: FOOD CELEBRATIONS DECEMBER RECONNECT & REJUVENATE FEATURE: THE GIFT OF SELF CARE PLUS: THE PLACEBO EFFECT

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Lancaster-Berks

Serving Lancaster and York counties as well as parts of Adams, Berks, Chester, Cumberland, Dauphin and Lebanon counties 877-506-0149 HospiceCommunity.org Care is provided based on a patient’s symptoms and needs. Hospice care provides comfort during a patient’s final weeks and months. Palliative care relieves the symptoms and stress of serious illness. Grief support is provided during and after a loss. See ad, page 41.

KAREN GLASS

Death Doula, Life to End of Life Coach, Herbalist Greater Berks, Lancaster, Philadelphia Karen-Glass.com Coach-Doula@Karen-Glass.com Life to End of Life coaching is a conscious compassionate process for resolution and closure when moving through profound change in life at any time. Also offering Death Doula Services for those who are terminally ill, the actively dying and their lovedones, including practical planning, facilitating conscious communication and awareness, advocating and companioning.

PEACEFUL PASSAGES

Elena Snyder, LPN 215-859-2556 Facebook/PeacefulHospiceCare With over 20 years experience in hospice end of life care, Elena provides personalized, hands-on, end-of-life comfort care services such as nursing care, companionship, education, emotional support and spiritual guidance through life’s final journey.

FARM/FARMERS MARKET HOMEFIELDS

150 Letort Road • Millersville 717-572-2719 Homefields Care Farm is Lancaster County’s longest-running, community-supported agriculture program and has created vocational and volunteer opportunities for hundreds of people who have a disability or other barriers to traditional employment.

We’ve provided over 300 varieties of fresh fruit and vegetables to families like yours for 25 years.

NALancaster.com | NABerks.com

LIVENGOOD FAMILY FARM

Pastured-Raised Meats, Eggs & Produce 1648 Morningside Dr • Lancaster 717-327-6817 LivengoodFamilyFarm.com Our regenerative farm offers organically grown produce and pastured-raised meat & eggs and feature intensively rotated grazing.

Our ruminants are 100% grassfed and our pork and poultry are free of GMO, soy and corn. Shop online.

Convenient farm pickup. Consider hosting a delivery point in your area.

RODALE INSTITUTE

611 Siegfriedale Rd • Kutztown 610-683-1400 RodaleInstitute.org Rodale Institute is a 501(c)(3) nonprofit dedicated to growing the regenerative organic agriculture movement through rigorous research, farmer training, and education. Over our 75-year history, we have proven that organic farming is not only viable, but essential to humanity’s survival. Our visitor’s center includes a wide selection of gifts and goods for the farm and plant enthusiast. See ad, page 19.

FUNCTIONAL MEDICINE FUNCTIONAL HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Suite 301A • Lancaster MR@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com Are you looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine, IV supplement therapies, nutritional support, thermography and yoga therapy, addressing your important health needs and wellness goals. Membership plans available.

See ad, page 41.

KULP NUTRITION & WELLNESS

Dr. Donna Kulp, DC, DACBN, IFMCP 52 Morgantown Road • Reading 610-208-0404 KulpChiropractic.com Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of specific health needs. She takes into consideration individual biochemistry, health history, genetics, lifestyle, exercise and stress to create customized wellness programs that address the interaction between the external environment and the internal environment of the body, including the immune, endocrine and gastrointestinal systems. See ad, page 31.

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

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 7 and 15.

HERBAL MEDICINE GREEN ENCHANTMENTS, LLC

Cara Marino OTR/L and Certified Herbalist 860-604-5125 Cara@GreenEnchantmentsShoppe.com GreenEnchantmentsShoppe.com We offer 100% handmade ethically a n d / o r o rg a n i c therapeutic herbal remedies to promote physical, emotional, and spiritual quality of life. We also offer individualized holistic consultations with a licensed occupational therapist and herbalist.

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 26.

HOLISTIC WELLNESS JACKIE’S OIL CONNECTION

Jacquelyn Donati, LMT, dõTERRA Wellness Advocate 610-781-7310 Jackies.Oil.Connection@gmail.com My.DoTerra.com/bluemountainmassage Discover how to support your health with essential oils and simple lifestyle shifts. With education and guidance, you can achieve a wide range of health and wellness goals using natural solutions. Request info about free classes or to schedule a personal wellness consultation.

PEACE N REIKI

Nancy Mintzer 610-463-8701 ph/txt Peace.N.Reiki@gmail.com PeaceNReiki.com Are you at a crossroads in your life, in a career change or a relationship change... ready to step into purpose...looking for clarity & direction? Through Chakradance, reiki, thought coaching, women circles and meditation, Nancy has the tools to help you return to balance and well-being.

RESTORE YOUR ENERGY Deb Gallagher, RN, AP Lancaster 717-203-9666 RestoreEnergy12@gmail.com RestoreYourEnergy.org

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

HOME IMPROVEMENT HUGHES HOME SERVICES

Green Cleaning Professionals Samantha Hughes SamanthAnneHughes@yahoo.com 717-538-6383 We offer weekly, bi-weekly or monthly services, as well as “deep cleaning” and organizing using organic, safe environmentally kind products.

We’d love to help meet specific goals and desires to make your home healthy and happy! Please reach out to schedule a free consultation. See ad, page 26.

HOMEOPATHY RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE

Located at the Toll House Shoppes 4453 Penn Ave, Suite 8 • Sinking Spring 646-204-9199 • ChildrensDestinies.org RutaComprehensive.org Dr. Serguei Krissiouk is an experienced practitioner of homeopathic and other complementary medicines with a background in pediatrics. He offers children and adults effective and harmonizing management for acute and chronic health conditions such as depression, anxiety, ADHD, sleep disturbance, eating disorders and more. See ad, page 36.

HYPNOSIS ROXANNE FOURA, QHHT

Quantum Hypnosis Healing Therapy 717-380-6334 RoxanneFoura@hotmail.com RoxanneFoura.com Quantum Hypnosis Healing Therapy can assist with a healing journey emotionally, spiritually, physically and energetically by helping individuals release past traumas, and providing a deeper understanding of their life purpose. See ad, page 30.

YOUR QUANTUM HEALING EXPERIENCE

Dan Ober, Level 2 QHHT 313 W Liberty St, Ste 137 • Lancaster 717-727-1090 YourQuantumHealingExperience.net QHHT – a safe and comfortable way to release lingering emotional and physical ailments. Utilizing a natural hypnotic state, our clients work directly with their subconscious self to access information they normally wouldn’t have and many times relive a past life experience.

INTEGRATIVE MEDICINE NICK D’ORAZIO, MD

Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.

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

We 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 9.

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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 55.

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 9.

KIMBERTON WHOLE FOODS

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

LEMON STREET MARKET 241 W Lemon St • Lancaster 717-826-0843 LemonStreetMarket.com

We are an independent & woman-owned grocery store with a focus on sustainable and healthy living, with many local, organic, vegan, and gluten-free options. We’re open 7 days a week, including our kitchen, serving coffee, tea, espresso, fresh juices, smoothies, and grab-and-go takeout items. See ad, page 32.

Lancaster-Berks

GENTLE DRAGON TAI CHI OF LANCASTER Jonathan Lind 717-725-9020 GentleDragonTaiChi.com

Tai Chi creates vitality, balance and easeful movement in your life. Jonathan has 34 years of experience and incorporates a practice of mindfulness and Qigong (breathwork) in each class. Develop internal strength, proper body mechanics and deep relaxation immediately useful in your life.

KUTZTOWN MARTIAL ARTS Jeremy D. Schoener, Godan 240 W Walnut St • Kutztown 484-648-0404 KutztownMartialArts.com

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

MATTRESSES NATURAL/ORGANIC

MARKETS

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MARTIAL ARTS

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

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

METAPHYSICAL RESOURCES DIVINE DRAGONFLY

1841 Columbia Ave • Lancaster 717-517-7056 Divine-Dragonfly.com A spiritual and metaphysical store, Divine Dragonfly carries a wide selection of ethically sourced crystals, sustainably sourced herbs, and sage. The store also features a variety of candles, incense, books, Oracle and Tarot cards, tapestries and dreamcatchers. See ad, page 25.

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NATIVE/ECOLOGICAL GARDENING WAXWING ECOWORKS CO. Elyse Jurgen, MEd, CBLP 717-676-1045 WaxwingEcoWorks.com

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

NATURE CENTER BERKS NATURE/THE NATURE PLACE 575 Saint Bernardine St • Reading 610-372-4992 BerksNature.org

Berks Nature is a 501(c)(3) nonprofit organization that has been serving the Berks County community since 1974. From land preservation and trail management to environmental education and community engagement, our work centers on one simple value: that nature is essential to our quality of life. See ad, page 43.

NATUROPATH - TRADITIONAL HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach. Getting to the root cause and addressing the whole body with natural solutions is what we do. We offer nutritional consultations, professional supplement recommendations, ionic foot detox and salt and sauna therapy. See ad, page 29.

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath 717-326-3338 Michelle@HoneysuckleWellness.com HoneysuckleWellness.com Restore your body naturally.

Michelle provides whole-family wellness with years of experience and tools to achieve emotional balance, detoxification, support for your immune and lymphatic systems and help with food sensitivities, chronic conditions, and more. See ad, page 13.

NATUROPATHIC DOCTOR HEALTH FOR LIFE

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

SOUND HEALING/MUSIC RESONATE YOU

JenLobo Rose Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com Jen Lobo Rose, a voice teacher for over 20 years, will help guide you to release your singing or sounding voice to help in your own personal well-being and healing.

Offering private lessons, group classes and sound meditations.

SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor 313 W Liberty St, Suite 263 • Lancaster 610-301-4356 SoundwiseHealth.com Throughout the region our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice and hospice CareSound. Also offering six-month sound school and individual classes for fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 50 years.

NUTRITION FOR LIFE

Lori Borja, RN, MS, CNS 3933 Perkiomen Ave • Reading 610-779-4588 SpineAndWellness.org Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 32.

PET CARE TILL WE MEET AGAIN In-home Pet Euthanasia 717-808-4654 TillWeMeetAgain.com

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

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 15.

SKINCARE GSL ORGANICS

216 S Church St • Quarryville 717-844-1444 GSLOrganics.org With over 25 years of experience, owner Candy St. Martine-Pack, a certified aromatherapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 41.

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SPECIALTY FOODS KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180

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

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

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

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

See ad, page 4.

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 5.

THERMAL IMAGING AQUA BLUE WELLNESS CENTER

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease.

See ad, page 9.

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Lancaster-Berks

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath 717-326-3338 Michelle@HoneysuckleWellness.com HoneysuckleWellness.com Restore your body naturally.

Michelle provides whole-family wellness with years of experience and tools to achieve emotional balance, detoxification, support for your immune and lymphatic systems and help with food sensitivities, chronic conditions, and more. See ad, page 13.

SHALOM THERMOGRAPHY Darlene Heath, DC, CTT 14 W Main St • Landisville 717-530-5555 HeathWellnessCenter.com

Thermography provides a noninvasive view of potential health concerns in the breast and body.

Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, prevention-focused approach to health care. See ad, page 33.

WEIGHT LOSS HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We help you reach your weight-loss goals by offering customized science-based weight loss options and detoxification services. Our goal has always been to help you get the weight off and educate you on how to keep it off. Offering the guidance of over 30 years experience, you will see results and feel amazing. See ad, page 29.

YOGA CREATION YOGA

Alliance Fitness Center 1 Meridian Blvd • Wyomissing 610-780-3166 TGCreations.com A studio which aims to connect you with your own inner healer; our classes integrate the physical, mental, and spiritual aspects of yoga practice. We offer a mix of classes in person and virtually that suit all levels of experience.

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

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

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

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. In-person and via Zoom. See ad, page 4.

THE YOGA PLACE

9 Hahnstown Rd • Ephrata 717-336-5299 TheYogaPlaceInEphrata.com The Yoga Place is a friendly community dedicated to helping you find peace of mind and healing. We offer in-person and online yoga and meditation classes. We also provide services in Life Coaching, Grief Recovery and Yoga Therapy.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors 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.

Secure a spot in our community resource guide!

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