Natural Awakenings Lancaster/Berks February 2021

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

Heart Healthy

how to prevent heart disease Exercises for Hypertension Big Love from Small Animals

Veggie Tricks

How to Get Kids to Eat Better

Shefali Tsabary on

Consciously Loving Each Other

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

“What lies behind us and what lies before us are tiny matters compared to what lies within us.”

- Ralph Waldo Emerson

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Contents 20 Live a heart-healthy lifestyle

30

Integrative Cardiologists on Preventing Heart Disease

22 yoga

A Multifaceted Approach for a Healthy Heart

30 TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

32 heartfelt eating

Best Foods for a Heart-Healthy Diet

32

36 Halting hypertension Exercises to Lower High Blood Pressure

39 BEcoming

heart-minded

40 VEGGIE TRICKS

How to Get Kids to Eat Better

42 BIG LOVE FROM SMALL ANIMALS

42

The Joy of Furry Little Companions

44 SHEFALI TSABARY on Conscious Relationships

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DEPARTMENTS 8 news briefs 14 health briefs 15 eco tip 16 global briefs 18 community

spotlight 26 therapy spotlight 30 healing ways 32 conscious eating

36 fit body 38 business

spotlight 39 inspiration 40 healthy kids 42 natural pet 44 wise words 46 calendar 49 resource guide

Natural Awakenings is a family of 50-plus healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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

This is why we’ve made it our mission to provide entrepreneurs of color and women the essential tools and resources they need to successfully launch and grow their businesses. You also have a key role to play.

Together, we must change the way business is done to create an economy where everyone can prosper.

GET STARTED AT ASSETSPA.ORG TRANSFORMING COMMUNITIES through BUSINESS

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

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

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

February 2021

5

letter from co-publishers The shortest distance between two souls is an open heart.

W

~Kalen Dion

e’ve come through a tough year-at times stressful, and laden with myriad decisions on how we care for and relate to others, including those with different ideas or actions than our own. The practices that have Kendra and Jacqueline proven effective at maintaining a tenderhearted existence as we navigate these relationships and the challenges ahead-tools that help us tune into our heart, our higher self, teaching us to remain open, to be in the present moment, to stay connected-once learned, are always available to support us on the journey.

Our February issue provides inspiration and guidance in helping us to be our best selves-physically, emotionally and relationally. Our focus this month is the heart … addressing the physical health of this vital organ, along with utilizing the intuition and energy of the heart center in decision-making, and understanding it symbolically as we attend to relationship matters.

In considering heart health, we are reminded of simple modifications we can make to our style of living-often with little investment and net positive side effects. Our feature story, “Live a Heart-Healthy Lifestyle: Integrative Cardiologists on Preventing Heart Disease,” affirms the benefits of techniques such as mindfulness, breathwork, meditation and yoga, along with regular physical activity, the right supplements and a healthy antiinflammatory diet, all as beneficial in strengthening the heart and reducing the harmful effects of stress on the vital organs of the body.

A dear friend, Cesar Velasco, stroke program coordinator at a large, local teaching hospital, recently shared that, “If I would have known what meditation was, or how it could be integrated into my daily life, I would have started my meditation practice years ago. Six months in, I feel I am only hitting the surface of its benefits. I feel calmer and more centered in my thoughts and find clarity in what they mean. It’s been life-changing and I believe the science that exists behind meditation may have been the game-changer for me to be more open to trying it.”

Further exploration into mindfulness and meditation practice can be found in “Tools for Inner Peace,” which provides guidance on starting habits that have been shown to improve a variety of conditions, including managing day-to-day anxiety. A simple method for summoning inner tranquility is offered in “Becoming Heart-Minded” which encourages one to connect with an inner sense of home, by re-centering oneself with the simple gesture of hands placed gently on the heart center. Doing so enhances a connection to the present moment, so that moving forward from the here and now is possible.

If we stay in the moment … present with each breath, we learn to take one step at a time, wholeheartedly openhearted, ready for what lies ahead.

Kendra Campbell and Jacqueline Mast, Co-Publishers

We will raise this wounded world into a wondrous one ... There is always light, if only we’re brave enough to see it. If only we’re brave enough to be it. ~Amanda Gorman, United States Poet Laureate 6

Lancaster-Berks

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LANCASTER/BERKS Edition

Co-Publishers Jacqueline Mast Kendra Campbell

Editor Gisele Rinaldi Siebold Design & Production Steffi K. Kern Patrick Floresca

Advertising Kendra Campbell Lori Johnson

Social Media Kyle & Amy Hass 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

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

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Michelle Johnsen Photography

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news briefs

Move from Anxiety to Calm with Lisa Lorah

L

isa Lorah, a life coaching specialist and owner of Seasons of Life Professional Life Coaching, offers an ongoing program, Anxiety to Calm, held via Zoom or by phone, with a start time that is convenient to each client.

Lorah teaches clients the reasons why they are experiencing anxiety and how to reduce and manage it. Clients learn to shift from anxiety to calm in order to experience more joy and happiness. The tuition includes five private sessions as well as learning materials.

“If you are suffering from anxiety, this is the program that will take you from anxiety to calm,” explains Lorah. “It will change the way you see your world and improve every aspect of it, especially your relationships. Discover the knowledge and easy techniques you will apply for a lifetime. This will be one of the best things you will do for yourself. You matter.”

Tuition: $350. For more information, call or text 610-334-7282, email LisaSeasonsOfLife@gmail.com or visit SeasonsOfLifeCoaching.net.

See ad, page 39.

West End Yoga Studio Offers Weekly Virtual Connection Circle

W

est End Yoga Studio has partnered with Rooted Lancaster, LLC, to offer a Virtual Weekly Connection Circle, from 7:30 to 8:30 p.m., Thursday evenings. Each week a theme is presented for discussion; the group will open up with guided introspection in a positive, supportive and confidential environment.

The connection circle is designed to be a space where a small group can work together with professional therapists to discuss a wide range of topics, with the goal of supporting individual growth, dealing with difficult emotions or feelings and fostering a safe and affordable place for connection.

Rooted Lancaster is a private, women–owned counseling service located in Lancaster. Co–owners Allie Lindt, MA LMFT, and Dana Hampton, MA LPC, believe that therapy is for everyone. Their practice is a celebration of all people and walks of life.

They believe challenging shame, understanding our environment and relationships and healing trauma are foundational to personal growth.

Sign up at WestEndYogaStudio.com. For more information, email WestEndYogaStudio@gmail.com, call 717-406-9681 or visit WestEndYogaStudio.com. See ads, pages 36 and 54.

Your Home for Certified Organic Sleep Options Gardner’s Mattress & More has 20+ years of industry insider knowledge with natural and organic mattresses - trust the ONLY experts in town.

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

Visit our showroom and experience our vast selection of certified organic products with natural and sustainable components. Over 25 different mattress options to choose from, all with no toxic chemicals. Plus natural, organic sheets, pillows and more!

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Find more details on page 29 of this issue.

830 Plaza Blvd (Behind Park City Mall) Lancaster, PA 17601

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717-299-6228

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Local Hypnotherapist Helps Clients Realize that Success Begins Within

J

ohn Stewart, known as the Susquehanna Valley’s Health Hypnotherapist, is the owner of Lancaster Hypnotherapy.

He assists clients desiring to lose weight, stop smoking, eliminate unwanted behaviors or those seeking relief from stress and anxiety. Bypassing the critical thinking of the conscious mind and suggesting new ideas to the subconscious mind can break negative thinking cycles.

As a clinical hypnotherapist, StewJohn Stewart art utilizes professional skills to facilitate relaxation of the client's mind and works to help him or her achieve a heightened state of awareness; this state allows the client to take control of life's challenges. During a session, each client is guided to experience a deep state of relaxation that is different from being asleep.

Stewart is passionate about debunking popular myths that suggest the hypnotherapist controls an individual’s mind and delves into subjects that the client does not want to explore. “You, the client, are the one who is in control,” he says. “My role is to serve as your tour guide. You decide where we go. My job is just to get you there.”

Online hypnosis sessions are being offered at this time. For more information, call 717-340-3100, email LancasterHypnotherapy@ gmail.com or visit LancasterHypnotherapy.com. See ad, page 51.

Writing Classes to Support the Whole Writer

F

ounded in 2002 by poet and therapeutic writing teacher, Melissa Greene, Write From the Heart creative writing workshops have long been a gentle and Melissa Greene welcoming retreat for writers of all ages. These are warm and welcoming classes, where students share themselves and their ideas without stress, learn to dodge perfectionism and delight in the details that make writing fun. They also illuminate the path to laughter, confidence and deeper self-understanding.

“Write From the Heart isn’t just about writing,” Greene says. “It’s also a lesson in staying present, and how to pay close attention to what is right in front of our eyes. It’s a great tool for staying mindful during these distracted times.”

Winter class schedule: Women’s Introduction, five-week series, once weekly, from 6:30 to 8:30 p.m., Feb. 23 through March 23, via Zoom; Women’s Introduction, five-week series, once weekly, from 6:30 to 8:30 p.m., March 30 through April 27, via Zoom; Women’s Memoir, five-week series, once weekly, from 6:30 to 8:30 p.m., March 1 through March 29, via Zoom. For more information, call 717-393-4713, email Melissa@WriteFromTheHeart.us or visit WriteFromTheHeart.us. See ads, pages 44 and 54.

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news briefs

Berks County Community Foundation Now Accepting Scholarship Applications

B

erks County Community Foundation is currently accepting applications for more than 80 scholarships through a new single online application at bccf.org. The deadline to complete the application is March 15.

“Many of the scholarships are for Berks County students graduating from high school, but others support nontraditional students or students already in college or trade school,” says Heidi Williamson, community foundation senior vice president for programs and initiatives.

“The majority of the scholarships were created by Berks County residents to support local students.”

Since its inception in 1994, the Community Foundation has awarded more than $10 million in scholarships to local students. In 2020, 260 Berks County students received more than $600,000 from the Community Foundation to help them with the next phase of their education. Similar numbers are expected for 2021.

Potential applicants can review all of the available scholarships by visiting bccf.org/searchfor-scholarships and learn about the new application process by visiting bccf.org/apply-forscholarships-2021/. For a downloadable PDF with this information, which could be posted in schools and other public buildings, visit bccf.org/wp-content/uploads/2020/12/00157809.pdf.

Yoni Steaming Feminine Embodiment Coaching Intuitive Movement Workshops

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Sue Tushingham Offers Holistic Counseling Approach

S

ue Tushingham, MS, provides a holistic approach to counseling, addressing body, mind, emotions and spirit in order to achieve and maintain health. Her nonjudgmental approach is a partnership between herself and the client, held in a calming environment in person or virtually.

Flexible scheduling is available.

“We have been living in an isolated environment over the past nine months, and statistics have shown increases in anxiety and depression,” relates Tushingham. “Receiving support from an unbiased counselor can be helpful. As a safe, neutral sounding board for clients, I encourage learning, growing and healing. With a strong desire to help othSue Tushingham ers and our community, I am open to a discussion with you about getting started in therapy so you can learn more.”

Throughout her 30 years of experience, she has seen that when clients reach out for therapy, it is a sign of strength and a willingness to change. Tushingham’s specialty areas include anxiety and stress-reduction, improving self-esteem, healing trauma and overcoming dysfunctional family issues.

Location: 3015 Pheasant Dr., Lancaster. For more information or to make an appointment, call 717-779-9951 or email Sue.Tushingham@comcast.net. See ad, page 50.

Counseling & Equine Assisted Therapy

699 Wooltown Rd, Wernersville

717-917-7137

www.takeheartcounseling.com 10

Lancaster-Berks

Love cures people-both the ones who give it and the ones who receive it. ~Karl Menninger

NALancaster.com | NABerks.com

New Location for DayStar Natural

D

ayStar Natural has relocated to 3608 St. Lawrence Avenue, in Reading.

Their new hours are 9 a.m. to 2 p.m., Monday, Wednesday and Friday; 3 to 7 p.m., Tuesday and Thursday; and 9 a.m. to noon, every other Saturday. Rachel J. DiScala, board-certified doctor of natural medicine, uses an all-natural approach to evaluate the body and promote improved health and continued wellness.

“We’re now settled into our new office where we offer the same services and products,” she notes. “We moved to the new location at the beginning of December. People are loving the cozy new space.”

For more information, call 610-3704343, email DStarNatural@gmail.com or visit DayStarNatural.com. See ads, pages 41 and 52.

East West Functional Training Balances Mind, Body and Spirit

L

eslie Dowling, BS, certified functional nutrition lifestyle practitioner, reiki practitioner and personal trainer/fitness instructor, helps clients connect the dots by mapping out on a matrix their personal health journey from birth to their current age. Balancing the mind, body and spirit and getting to the root cause, along with taking into consideration food sensitivities, genetics and the microbiome, all assist individuals on the journey to wellness.

“The goal is to improve your brain and gut health, restore your energy and focus, and increase your vitality to optimize your peak performance in your business and personal life,” explains Dowling. “One-on-one consultations, as well as educational group sessions, are available.”

For more information, call 610-413-4779, email LDowling1999@gmail.com or visit Instagram.com/EastWestFunctionalTraining.

See ads, pages 17 and 51.

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February 2021

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news briefs 1/16/2021

pathways

Virtual Mindfulness & Grief Series Begins in March

Cure Pennsylvania Medical Marijuana Dispensary

T

he Pathways Center for Grief & Loss, located in Mount Joy, is offering Mindfulness & Grief, a three-week series from 12:30 to 2:30 p.m., March 2, 9 and 16, via Zoom. Marygrace Lomboy, CRNP, will provide several forms of mindfulness to practice each week and help participants connect mindfulness tools to common grief reactions.

Grief over the death of a loved one triggers many uncomfortable emotions and thoughts. Many people respond by avoiding these uncomfortable feelings. This series will address the benefits of practicing mindfulness as a tool for being present with grief and improving overall well-being. file:///Users/giselesiebold/Downloads/pathways.svg

1/1

Attendance is free. Registration is required by February 23; limited number of participants may attend. To register, call 717-391-2413 or 800-924-7610. Visit HospiceAndCommunityCare.org for more information. See ad, page 39.

Gardner’s Mattress & More Launches CBD Program

G

ardner’s Mattress & More has launched a new cannabidiol (CBD) program, complete with a proprietary salve called Happy NiteZzz, a fullspectrum CBD salve infused with lavender. Products are available in the store for sampling or purchase.

“Why wouldn’t a mattress store offer CBD products?” asks co-owner Jeff Giagnocavo. “CBD helps all other systems in your body properly function. “We are so committed to healthy and natural solutions to help our customers sleep better, we see CBD products as a natural extension to assist in the relief needed throughout the day and the night.

Visit the store any time we are open for a free sample of our Happy NiteZzz salve, or to sample our CBD tincture, and get a free copy of our CBD guide.”

Location: 830 Plaza Blvd., Ste. 2, Lancaster. Visit Tinyurl.com/ HappyNiteZzz to read the online version of the CBD guide.

For more information, call 717-299-6228 or visit GardnersMattressAndMore.com. See ads, pages 8, 28 and 29.

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C

ure Pennsylvania Dispensary carries a range of medical marijuana products including tinctures, topical lotions and capsules, as well as vape methods, extracts and whole flower. In Pennsylvania, there are a number of forms of medication sold in dispensaries to fit all treatment plans. Patients must have a mediP E N N S Y L V A N I A cal marijuana identification card to enter the dispensary. The Cure Pennsylvania staff can help clients with the process of obtaining an ID card.

Medical marijuana has been shown to be an effective alternative, or supplement, to pharmaceutical medications. Cure was one of the first dispensaries in the program and has been serving Pennsylvania’s medical marijuana patients for three years. The focus is on educating how marijuana can supplement a treatment regimen for the 23 qualifying conditions of the program. Complimentary consultations with the pharmacists are offered seven days a week.

Location: 1866 Fruitville Pike, Lancaster. For more information, call 717-619-2873, email Info@CurePenn.com or visit CurePenn.com.

See ads, pages 27 and 52.

PawTree Pet Food is Sourced and Made in the USA

P

awTree dog and cat food is sourced and made in the USA. It meets the standards set by the Association of American Feed Control officials to better serve people and their pets.

PawTree food and supplements offer quality whole nutrition with easy absorption to best benefit pets. Treats and toys to help with training and bonding are also available.

“Customers can rest assured knowing where their pet food is made and sourced,” notes Caryn Guldner, independent pet professional for PawTree. “No guessing. No gimmicks. No fillers.

Especially with a year like this, we offer the ease of ordering online and having your supplies delivered to your door, along with the option of recurring EZ ship. PawTree offers a 100 percent money back guarantee.”

To place an order, visit PawTree.com/HealthyHappy. For more information, email HealthyHappyPawTree@gmail.com or call 610751-6690. See ad, page 53.

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health briefs

Consider Melatonin to Lower COVID-19 Risk Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic. Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus. “We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

Government Updates Risks of Amalgam Fillings

Regular consumption of chili peppers can reduce the risk of dying from cardiovascular disease by 26 percent and from cancer by 23 percent, suggests a review of 4,729 studies involving 570,000 people. Researchers from the Cleveland Clinic reported to the annual scientific session of the American Heart Association that frequent chili eaters also had a lower risk of dying from any cause by 25 percent compared to those that rarely or never ate the fruit. Because it was difficult to measure the type and amount of chili pepper eaten by the Americans, Italians, Chinese and Iranians in the study, no quantities were specified. Previous studies have found that chili pepper has anti-inflammatory, antioxidant, anticancer and blood glucose-regulating effects due to capsaicin, its active ingredient.

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Lancaster-Berks

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In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks.

Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates. Mindful of health and aesthetics, patients are increasingly opting for toothcolored resin composites. Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries. kevin bation/Unsplash.com

Eat Chili Peppers to Live Longer

cottonbro/Pexels.com

gresei/Adobestock.com

Use Glass Baby Bottles to Avoid Microplastic Particles

eco tip

Shoes Off!

Keep Germs Outside It may take some getting used to, and some friends may think it odd, but banning shoes in the house is a good idea. Research has shown that when we’re out and about, our shoes come into direct contact with a variety of microbes, including viruses and bacteria. If we walk around our homes in these same shoes without disinfecting them first, we can track in some of those germs and spread them throughout our living spaces.

Pollen and mold can also come into the house on shoes. Upping the gross factor, think about picking up fecal matter left by pets on lawns, driveways

and sidewalks, as well as the human kind from public restroom floors.

Keeping the indoor sanctuary as clean as possible should be job number one, especially if one or more people in the house are allergy sufferers, immunocompromised individuals or small children that play on the floor and regularly stick things into their mouths.

Organisms survive longer in carpets, which are harder to clean and disinfect than hard floors, but the easiest solution is to leave shoes by the front door. Setting up a seat and shoe storage area at the entrance

makes the transition much easier.

Designate one or two pairs as indoor shoes—they could be slippers or comfy loafers that never go outdoors. Socks or good-oldfashioned bare feet are also options.

Some people swear by antimicrobial doormats, wiping their feet two or more times on the treated mat before crossing the threshold.

Periodically cleaning shoes is a good idea, too. The first step is to check the shoe manufacturer’s instructions. Some shoes, like canvas sneakers, can be placed in the washing machine and air dried. Most rubber or leather soles can be scrubbed with soapy water using an old toothbrush or a washcloth. Avoid detergents or cleaners with bleach unless the shoes are white. Thoroughly rinse off the soap to avoid making the shoes slippery.

Asking guests to remove their shoes before entering the abode may feel awkward. Be kind and gentle when making the request, explaining that it will help preserve the family’s health. And if they seem uncomfortable, be flexible. When hosting a gathering, it may be wise to give invitees advance warning of the no-shoe preference so that they can bring slippers or socks. A proactive host might even have fresh socks or house shoes available for guests.

February 2021

15

global briefs

Big Blow

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A study from the Okinawa Institute of Science and Technology Graduate University published in Nature predicts that hurricanes will remain stronger and persist longer after making landfall, causing greater and more widespread destruction, because of ocean waters heated by climate change. In the 1960s, hurricanes lost 75 percent of their energy in the first day after making landfall, but more recent hurricanes lost only about 50 percent of their energy in that same time.

Hurricanes feed off heat energy from the sea and rapidly lose strength once they reach land. Pinaki Chakraborty, a senior author of the study, and its lead author, Ph.D. student Lin Li, analyzed data on storms that made landfall after forming in the North Atlantic between 1967 and 2018. They found that how slowly the storms weakened closely matched changes in sea surface temperatures during the same period. From computer simulations of hurricanes, they discovered that hotter temperatures allowed the hurricanes to hold on to more moisture, which they could continue to use as a source of heat energy once they reached land.

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Plastic Particles Ingested in Food and Water Researchers at the University of Victoria, British Columbia, estimate people that drink bottled water ingest an additional 90,000 microplastic particles annually compared to 4,000 microplastics for those that drink only tap water. Food is contaminated with plastic as well, which we also ingest.

The researchers took data from 26 studies that measured plastic in salt, beer, sugar, fish, shellfish, water and urban air, and combined it with U.S. dietary guidelines to calculate how many particles people likely consumed annually. The results are 50,000 particles per year for adults and 40,000 for children. When inhalation is included, the estimate rises to between 74,000 and 121,000 particles per year for adults. Even these figures are likely underestimated, because the foods in the studies make up only 15 percent of the typical American caloric intake.

The particles’ effect on the human body is not yet understood. Another study revealed that some plastic is expelled from the body in feces. But there is also evidence that it gets absorbed, and that the tiniest particles can enter the bloodstream and lymphatic system, which could affect immune response and aid transmission of toxic chemicals.

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Approximately 60 percent of methane emitted into the atmosphere comes from manmade sources such as fossil fuels, landfills, biomass burning and agriculture. For the first time, companies are committing to regularly measure their methane emissions using strict, science-based standards, as opposed to engineering estimates, which have historically understated emissions. This newly adopted method involves field measurements and ongoing monitoring with drones and satellites.

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community spotlight

Ampersand Integrative A Team Approach to Customized Whole Body and Mind Wellness Planning

A

by Gisele Rinaldi Siebold

mpersand Integrative, located in Wyomissing, is a premier integrative wellness center offering a variety of services from a collective of practitioners that specialize in client-led, customized whole body and mind wellness planning.

The team of practitioners came together through a shared mindset and approach to wellness.

“What we all discovered over time was the need for integrative and collaborative care from practitioners-the idea of treating the whole of a client rather than their parts-and that services should be client-led, not held just to what common practice is believed to be,” explains Ashley Moser, LCSW.

“As we each underwent this realization, we began searching for like-minded clinicians in the area that wanted to create a new, comprehensive vision for wellness.

The universe drove us together, meeting in various ways, but all speaking the same language and having the same heart. Multiple conversations and brain dumps began to formulate Ampersand in the abstract and together we brought the vision to life.”

Joining Moser on the team are Gabrielle Warner, Elizabeth Brunner, Ariana Miley, Stefano Sarge, Jesse Hershey, Whitney George and Cara Wojciechowski.

Warner, an LMT, is also a certified trauma touch therapist with 16 years of cumulative experience. Her studies took her to kinesiology and personal training.

Learning the muscles in action led her hands to discover true body integration; that a stiff neck can be affected by a tight

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calf; and most recently—after years of observing patterns—that a broken heart could create shortness of breath.

As an eclectic therapist, Moser employs a wide range of techniques derived from modalities such as cognitive behavioral therapy, dialectical behavioral therapy, neuro-affective relational model, rational emotive therapy, motivational interviewing, refuge recovery and SMART Recovery. She offers both one-on-one and family counseling sessions; her specialties include chronic illness, substance abuse, depression, anxiety and bipolar disorders.

Brunner, an LMT and certified cupping therapist, is committed to educating her clients and inspiring them to take responsibility for their bodies. Each session is tailored towards the specific needs of the client, drawing from multiple modalities to maximize results. Through her caring and therapeutic touch, Brunner facilitates a safe space of relaxation and healing, promoting overall peace and well-being.

Miley, a certified yoga instructor, offers private yoga and meditation instruction via the Zoom platform. She specializes in hatha yoga, as well as restorative, yin, slow-flow and prenatal yoga. Her mission is to guide clients in experiencing not only the physical benefits of yoga, but the deep emotional release that this practice can promote as well.

As a personal trainer who is also a certified exercise physiologist and a certified strength and conditioning specialist, Sarge educates and empowers his clients in becoming the best versions of themselves

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to achieve their personal goals, just as he is working on his. Keeping the mind-body connection as the cornerstone of his practice, he helps others navigate their health and fitness journeys safely, effectively and with injury prevention as a priority.

Hershey is a certified personal trainer, certified strength and conditioning specialist and level II functional movement specialist. He walks the path with his clients and helps empower people to make change in a healthy, safe and efficient way. As a firm believer in the mind-body connection, he utilizes a holistic, full-body approach when it comes to physical training.

As a member of the Institute for Functional Medicine, with certifications in nutrition and wellness, George constantly seeks education to stay current on all aspects of nutrition and well-being. She has been practicing for eight years, utilizing a personalized, non-judgmental approach to educating clients about food, nutrition and gut health.

Wojciechowski is a board-certified music therapist and certified birth and bereavement doula. Her offerings include individual music therapy sessions, as well as live and recorded music-assisted relaxation and birthing support services. No music experience is necessary to participate in and benefit from music therapy. Her practice is trauma-informed and strengths-based, and all offerings strive to be gender-affirming and inclusive to diverse-lived experiences.

Potential clients can complete the assessment found online at Ampersand Integrative.com/contact. After the wellness coordinator evaluates client needs, clients are provided with a plan that includes suggested therapies, potential goals to further explore with each of the practitioners and pricing information. Final decisions regarding goals and services are ultimately decided by the client with input from the practitioners.

“Taking that first step to find support is a radical form of self-care,” affirms Wojciechowski. “As complex beings with equally complex needs, it can feel impossible to know where to start. At Ampersand, we understand that a ‘one-size-fits-all’ approach does not serve our complexities, and we are here to help you find a path that fits your unique and dynamic needs.”

“We all know what it feels like to be scared to ask for help, to feel resistant to the

Ampersand Integrative is located at 7 Bristol Ct., in Wyomissing (can be seen from State Hill Rd.). For more information, visit AmpersandIntegrative.com, email Ariana at Info@AmpersandIntegrative.com or call 484-516-2206. See ads, pages 25 and 51.

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change that we desperately need,” shares Miley. “It’s not an easy journey to begin, but it is helpful knowing that you are not alone.

With the support of Ampersand, you are bound to break through barriers that are holding you back from reaching your goals.”

“All feelings are welcomed—especially the tough ones we might pull away from or cut off from ourselves—as they carry infinite wisdom from which we can work and grow,” believes Warner. “You are safe with us—to share your story and ask questions, trust that you will be heard and that we will make every effort to really see and understand you in order to partner with and create your wellness plan with integrity and dignity.”

“There is no judgement in where you are in your current journey, only a desire to partner with you in order to help you attain the goals you set for yourself,” explains Moser.

“The heart of Ampersand is our team’s desire to collaborate and integrate,” shares Warner. “Yes, it is wonderful that many practitioners are housed under one roof— conveniently so for all involved. But the true magic lies when multiple perspectives begin to look at the same client. Each one of us knows that we can’t be everything to everyone—it is that humility that drives us together and what allows us to reach out for help when we hit a block or a resistance that falls outside of our skillset.”

“Each practitioner is well-versed in their respective fields, yet when we collaborate, we have a much greater impact empowering our clients to thrive,” says Moser.

“In many competitive settings, this kind of collaboration might feel threatening, but for us we feel empowered and grateful to have each other, knowing we are stronger together,” Warner affirms. “We meet weekly to discuss shared cases and talk as needed in between sessions to gain the fullest picture we can, as this informs wellness with greater integrity. Truthfully, we love learning and this integrative model allows us to form compassionate and trusting relationships that serve as a foundation for healing.”

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alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology.

“There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.”

Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case.

When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood pressure, anxiety and depression; and was heavily abusing alcohol and marijuana. Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation.

“At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day;

Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

by Ronica O’Hara

C

ardiology has made mind-boggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients.

“Medicine can be life-saving, but optimal heart health can’t come from medicine

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practices a hybrid regimen of qigong, yoga and meditation; and is switching to a holistic health career. “When people try to push my buttons, they rarely succeed these days,” he smiles.

Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices. Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

Heart-Happy Eating Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol. “People have a lot more power over their heart health than they realize,” he says.

According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from high-quality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.”

He’s backed up by a November 2020 study of 220,000 adults published in the Journal of the American College of Cardiology. It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea.

Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk

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A Multifaceted Approach for a Healthy Heart

by Jessica Rodriguez and Gisele Rinaldi Siebold

Y

oga can be a strong component in the prevention of cardiovascular disease and aid in the overall treatment and rehabilitation of heart health. Evidence is indicated in the many benefits that yoga provides both physically and mentally, including reduced amounts of damage caused by stress.

In the article, “Emerging Data Support Benefits of Yoga for Patients With Heart Disease,” by Bridget M. Keuhn, the author quotes cardiac rehab nurse and cardiac rehab yoga teacher Sara Chambers, RN, BSN, who states, “There are multiple studies that [suggest] that regular yoga practice with breathing exercises can increase lung volume, decrease heart rate and blood pressure, help regulate the parasympathetic and sympathetic nervous systems, lower anxiety and [increase] physical endurance.”

Yoga is not meant to replace medical interventions, but can be a helpful adjunct that positively and more holistically impacts the entire system. For example, betablockers are frequently prescribed by allopathic providers to calm an irregular rhythm of the heart, such as atrial fibrillation. Breath work within the yoga practice can assist similarly through affecting the nervous system and calming or slowing down the affected heart rate.

A key, but often last-to-be-acknowledged piece of heart health, is the burden that emotional stress places on the heart. A recent article, “The Yoga Heart Connection,” published by Johns Hopkins Medicine, speaks to this realm that reaches beyond the physical. It recognizes that yoga can directly assist in relaxing both the mind and the body.

As yoga students more effectively manage anxiety through deep breathing and other techniques, cortisol and adrenaline levels tend to decrease. Physiological changes such as these may effectively lower blood pressure by offsetting these hormones and the harmful narrowing of arteries that they cause. Additionally, the impact of a cardiac event and/or diagnosis naturally results in additional worry for most patients, and a treatment plan that includes yoga can be a valid practice to facilitate mind-body health.

“There’s been a major shift in the last five years or so in the number of cardiologists and other professionals recognizing that these benefits are real,” states Medical Doctor Hugh Calkins, the director of the Cardiac Arrhythmia Service at Johns Hopkins. Yoga practice can be a truly helpful, multifaceted approach for regaining and preserving heart health and overall well-being.

Jessica Rodriguez holds a 200-hour YA certification in alignment-based yoga and is the owner of West End Yoga Studio, located at 221 W. Walnut St., in Lancaster. She specializes in alignment yoga, vinyasa yoga, YoPi, children’s yoga, flexibility training and chair yoga. For more information, visit WestEndYogaStudio.com. See ads, pages 36 and 54.

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before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

Powerful Supplements As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells.

In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

yCoQ10 is synthesized in the body, but declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure. yL-carnitine ferries fatty acids to be

oxidized to make ATP and moves toxic metabolites out of heart cells. Dosage: 1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

yMagnesium, required in all reactions involving ATP, is depleted by some gastrointestinal medications and diuretics.

Dosage: at least 400 mg. yD-ribose is a naturally occurring sugar

derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took

glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

Smart Testing Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer.

A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.”

After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

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yLipoprotein(a) cholesterol to detect a risk-elevating genetic

form of cholesterol that’s present in about 20 percent of those tested.

yHigh-sensitivity C-reactive protein (hsCRP) to identify inflammation of blood vessels.

yHemoglobin A1c (HbA1C) to obtain the three-month

measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

yVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

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The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as musclestrengthening activity (weights) at least two days a week.

Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says. “Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.”

Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation.

Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

The Emotional Heart

To the healthcare professionals who are risking their lives during this epidemic, thank you for fighting COVID-19 on the front lines.

As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture.

“I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

yMindfulness. “A mentor of mine, (life coach) Mary Morrisey,

taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.”

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yGratitude. “I wake up every morning and before my feet hit

the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

yReleasing. “I believe the most important ingredient to health

and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.”

She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.”

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take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-orflight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

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therapy spotlight

Yoni

Steaming An Ancient Practice Supports Modern Reproductive Health and Emotional Well-being

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by Gisele Rinaldi Siebold

shley Smoker, owner of Nature’s Intuition located in Lancaster, believes in creating space for clients so that they can take an active part in their own healing journeys. “When you fully embody your emotions, it allows you to actually release tension stored within your body and create space for more positivity to flow into its place,” she says.

Smoker is scheduling clients for yoni steaming, feminine embodiment coaching, intuitive movement workshops and reiki. Men-

strual embodiment and sensual movement classes are currently being offered virtually.

Yoni (vaginal) steaming, is an ancient healing technique that has been practiced around the world in many different cultures. Passed down from great-grandmothers, grandmothers, mothers, daughters, midwives and doulas through generations of women, it can be a supportive personal practice for reproductive health as well as emotional well-being.

“The practice directs herb-infused

steam around the vaginal area and into the reproductive tract, cleansing the most delicate yet strongest part of the sacred feminine body,” explains Smoker. “Once dressed in an elegant steam gown to protect their privacy, clients are directed to sit on a steam box while they relax during their session. Yoni steams can become part of a personal self-love practice or clients can come with friends to have a more communal self-care experience.”

Some of the benefits of a vaginal steam include a full-body detox, correction of menstrual irregularities, relief from hot flashes and night sweats, increased libido, increase in moisture, infection control, reduced scar tissue, releasing womb-stored trauma, connection to sacred feminine self, tightening of the yoni and lifting of the pelvic floor.

Because steaming allows the body to fully release the monthly buildup of blood, proper period care is another plus. In addition, benefits of steaming prior to giving birth include softening the cervix; postpartum benefits include increased healing of the perineum and toning of the vulva.

A more relaxing sleep is often experienced during the night of the steam.

Smoker intentionally hand-blended carefully chosen herbs to create five different blends. The Cleansing Blend stimulates blood flow and helps bring back a natural rhythm. It can be used for women who have monthly cycles that last 28 or more days, as well as women who have regularly taken birth control pills. The Disinfect-

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ing Blend is used for clients who have had chronic infections involving the urinary tract, yeast and vaginosis.

The Cooling Blend helps cool the body and is used for menopausal women who may be experiencing hot flashes. The Gentle Blend works well for women who have shorter, 25- to 27-day monthly cycles.

The Magic Blend was intentionally crafted by Smoker for energetic release. A verbal or written energetic intention is set at the beginning of the session, which helps to clear out sexual trauma, muscle tension or other issues causing uncomfortable outcomes.

Clients considering yoni steaming must be old enough to have experienced the onset of menstruation. Men can also consider steaming for prostate health, help with hemorrhoids or fissures and general relaxation. Smoker notes that not everyone is qualified to experience steaming. An extensive intake form provides her with the information necessary to determine if yoni steaming is right for a client.

Smoker has been doing alternativebased healing work for nearly 10 years.

Through the years, she has found a passion for helping women accept and love their physical bodies, explore their emotional selves, release mental blockages and connect with their spiritual selves.

One of her specialty areas is working with women who want to bring pleasure back to their bodies. “I tailor my one-toone coaching to fit specific client needs,” she shares. “I help each client connect with her feminine self, love her body where it is now, discover and learn about personal pleasures, feel sensuality in her everyday life and much more.

“By looking at a combination of the physical, mental, emotional and spiritual bodies, we can let go of what we do not need and create space to be who we were created Ashley Smoker to be,” she enthuses.

Nature’s Intuition is located at 313 W. Liberty St., Ste. 279, in Lancaster. For more information, call 610-763-0434, email Ashley.NaturesIntuition@gmail.com or visit Natures-Intuition.com. See ads, pages 10 and 51 .

www.curepenn.com February 2021

27

ADVERTORIAL

Is Your Mattress The Problem?

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

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

2. Neck pain? Stiffness or soreness?

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

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

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

Here’s why…

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

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

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

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

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

What’s In Your Mattress?

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

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

especially vulnerable to chemical exposure.

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

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

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

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

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

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

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

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

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

The Natural Alternative

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

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

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

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

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

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

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

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

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

What To Look For

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

1. Visit a store that carries the top certified

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

2. Try out a new mattress for at least 15

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

3. Protect yourself by insisting on a strong

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

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

Now Explore Your Options

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

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

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

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

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

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

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

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

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

Freelance writer Kevin Donlin is based in Minneapolis.

FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0221) to Gardner’s Mattress & More to receive: • FREE Gift #1: All-Natural Rubber Pillow ($60 value); 2nd is 50% off!

• FREE Gift #2: Natural Rubber Mattress Guide ($9.95 value) • FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture • FREE Gift #4: $200 Savings Voucher on an Organic Natural Mattress Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything-just answer three simple questions. Your Readers’ Gifts expire Feb. 28, 2021.

Gardner’s Mattress & More

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

717-299-6228

For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’.

When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses— when we eat, when we walk, whatever we are doing.”

healing ways

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Diving Deeper

Tools for Inner Peace

Exploring Mindfulness and Meditation

by Marlaina Donato

T

he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

Immersion in the Moment Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.

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While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame.

Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions.

Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.”

Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”

TM, taught in personal, one-to-one instruction by a certified instructor, is one

of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.

Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.

Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level.

“In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

Join a Growing Online Spiritual Community

Visit our website for more information.

Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com.

Lancaster, Pennsylvania

Cara Bradley: There are times in life, during a busy workday or after watching the news, when you can feel that your mind has gotten very small and fixed. One of my favorite, super-simple practices is called Tibetan sky-gazing.

Go outside or look out your window and look up into the sky. Use your inhale to help you expand your breath, but also your mind; allow your mind and your eyes to widen to the peripheral, and as you exhale, you just let go of any fear, worry or control. Inhale—expand up and out; exhale, let something go—tension, struggle, expectation.

Evelyn Hall: Close your eyes, take a couple of nice belly breaths and relax. Send waves of relaxation through your entire body, from the top of your head to the soles of your feet. As you do this, just listen to the sounds around you, both near and far. Then notice what you smell, both near and far. How does the air feel on your skin? Expand all your senses to experience what is present in this moment.

Once you are deeply relaxed, just rest within the present environment, doing nothing. Unplug, reset. Try three to five minutes to reboot. Tip: It’s helpful to remember a time when you were totally relaxed—in nature or on vacation. The mind and body love to work together; think it and the body will respond.

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Meditative Approaches to Try

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Heartfelt Eating Best Foods for a Heart-Healthy Diet

by April Thompson

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ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

While food fads are constantly changing, the basics of a hearthealthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.

The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.

A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely plant-based diet focused on whole grains such as the bulgur in

tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.

Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”

Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a

plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”

For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber.

“Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy HeartHealthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

Nutrients for Heart Health Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2

percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.

There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines.

Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.

Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein.

“Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

February 2021

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Servings for the Heart Quinoa, Edamame and Carrot Salad with Ginger-Sesame Dressing Edamame are whole, young, green soybeans that are mildly grassy in flavor. They have about five times the folate—a highly important cardiovascular nutrient—of mature soybeans. Edamame’s flavors pair well with fluffy quinoa, crunchy cabbage and carrot slaw, and combine seamlessly with the spicy, toasty notes of the ginger-sesame dressing.

Yield: 2 servings

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½ cup quinoa 1 cup water 1 cup edamame, fully cooked and chilled 2 Tbsp ginger-sesame dressing 1 cup shredded carrots 2 cups shredded cabbage

courtesy of laura flippen

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

In a small pot, bring the quinoa and water to a boil. Lower the heat to low, cover and simmer for 8 minutes.

Add the edamame to the pot and cook for an additional four minutes, until the water in the quinoa pot has been absorbed and the edamame is tender.

In a medium-size bowl, combine the quinoa and edamame with the dressing, shredded carrots and shredded cabbage and serve.

Tip: There are three ways to make this easier: batch-cook the quinoa; thaw, cook and shell the edamame and keep overnight in the refrigerator; and buy prepackaged slaw. Just assemble.

Ginger-Sesame Dressing Typical sesame dressing is high in sodium from the soy sauce; even the low-sodium varieties are high in salt. This dressing is well-balanced, low in sodium and adds flair to just about any dish. Toasted sesame oil is aromatically pleasing and adds immediate flavor that is balanced by tangy rice vinegar, zesty ginger and crunchy sesame seeds.

2 Tbsp toasted sesame oil 2 tsp rice vinegar

2 tsp fresh grated ginger 2 tsp unsalted sesame seeds

In a small bowl, mix the sesame oil, rice vinegar, ginger and sesame seeds until well combined. Store in the refrigerator in an airtight container for up to one week.

Flavor tip: For added heat, add ½ teaspoon of hot sauce and 1 teaspoon of lime juice to balance it out.

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Blueberry and Pumpkin Seed Yogurt Bark This dessert is for lovers of froyo, ice cream or frozen treats. Plain yogurt is blended with refreshing mint, sweet blueberries and a hint of honey­—all topped with crunchy pumpkin seeds. This bark can also be an easy breakfast alternative that balances high-quality protein, dietary fiber and heart-healthy fats. Eat this delicious snack in a bowl to catch the yogurt bark liquid goodness as it melts. Add a drizzle of dark chocolate for extra decadence.

courtesy of laura flippen

Yield: 6 servings 2 cups nonfat plain yogurt 1¼ cups blueberries, divided 1 Tbsp coarsely chopped fresh mint 1 tsp honey ¼ cup raw, unsalted, pumpkin seeds

Line a baking sheet with parchment paper, making sure the edges are covered. In a medium-size bowl for a food processor, combine the yogurt, 1 cup of blueberries, the mint and honey. Blend until smooth, about 2 minutes.

Using a rubber spatula, evenly spread the yogurt mixture over the parchment paper. Evenly add the remaining blueberries along with the pumpkin seeds on top of the yogurt mixture.

Freeze for 2 to 4 hours until the bark is fully frozen. The best way to check is to poke the middle of the pan with a fork to see if it has hardened. Once fully frozen, the edges should easily lift, as well.

Break the bark up into 12 pieces and freeze in an overnight container or a freezer-safe, zip-top bag for up to one month.

Lentil, Raisin and Pecan-Stuffed Acorn Squash This meal fills up a home with the smell of warm, sweet cinnamon and is accompanied by a toasted mixture of flavorful lentils, sweet and fruity raisins and buttery pecan pieces. It tastes like dessert, but is well-balanced with lean proteins from the lentils, complex carbohydrates from the squash and heart-healthy fats from the pecans to keep one satisfied and properly nourished.

courtesy of laura flippen

Yield: 2 servings 1 large acorn squash 2¼ tsp ground cinnamon, divided 1 cup low-sodium canned, cooked lentils, drained and rinsed ¼ cup pecan pieces ¼ cup raisins Preheat the oven to 400° F. Line a baking sheet with parchment paper.

Cut the acorn squash in half and scoop out the seeds. Sprinkle ⅛ teaspoon of cinnamon on the inside of each squash section and place them flesh-side-down on the baking sheet. Cook for 30 minutes until fork-tender and lightly golden brown.

In a medium-sized mixing bowl, mix the lentils, pecans, raisins and the remaining 2 teaspoons of cinnamon. Scoop evenly into the inside of each squash and bake for an additional 5 to 10 minutes, until the pecans and the top of the lentil mixture are lightly golden. Once ready, place half an acorn squash on each plate and serve. This can also be stored in an airtight container in the refrigerator for up to three days.

Make-it-easier tip: Reduce cooking time by cutting the acorn squash in half, placing it in a microwave-safe dish and microwaving it covered on high for about 10 to 12 minutes until tender. Add the squash to the oven and continue with earlier step for a crispy finish.

Source: The Truly Easy Heart-Healthy Cookbook by Michelle Routhenstein.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

February 2021

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Exercises to Lower High Blood Pressure

A

by Marlaina Donato

n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention.

For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.

Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressurelowering effect of physical activity.”

Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

Lifestyle Emphasis, Targeted Fitness “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.”

Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic 36

Lancaster-Berks

NALancaster.com | NABerks.com

exercise with less intense recovery periods.

“I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness.

Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.

“Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you. I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”

For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.”

Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”

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

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business spotlight

The Relationship Between

Foundational Health and Infertility

by Sheila Julson

D

r. Thomas Heath of Heath Wellness Center offers functionally integrative wellness techniques, including advanced technologies to reduce stress, nutritional testing and counseling, applied kinesiology, chiropractic care and more.

In looking for the root cause of disease or dysfunction, Heath has helped many couples dealing with infertility issues.

The Centers for Disease Control and Prevention estimate that 13.1 percent of women ages 15 to 49 have impaired fecundity, and multiple hormonal and genetic disruptors can cause infertility in men. Heath says many of these issues can be traced to foundational health.

“There are a number of things that have a huge effect on fertility,” Heath emphasizes. “Body mass index, or weight, plays a role in fertility, and a lot of people have issues with that. Also, we live in a world of stress and fear right now, so psychological stress—even the anxiety that goes along with social media—plays a huge role in infertility.”

Heath adds that lifestyle factors such as a poor diet or lack of sleep also affect fertility. A traditional Standard American Diet is filled with genetically-modified (GMO) food and toxic chemicals. Eating organically grown, non-GMO and grass-fed foods can make a big change in health. “We make people aware of how those things can play a role in their health and fertility, so they

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NALancaster.com | NABerks.com

can make the appropriate lifestyle choices,” he explains.

Menstrual problems such as irregular periods, mild to severe cramps, migraines or structural trauma can indicate loss of health in women. If Heath finds they’ve experienced head trauma during their history and intake, he will do treatments such as cranial adjustments to align the skull. “Accidents and trauma affect the ability of the brain—and the pituitary gland in particular—to communicate to the rest of the body and regulate the cycle. There are very specific chiropractic and cranial adjustments we use to correct that.”

Heath states that 40 percent of infertility cases trace back to men. “It can be tied to medications. We also live in a toxic world of poisonous chemicals, so if somebody is a farmer, or if they work in an industry where they’re exposed to solvents, those things all play a role in that.”

Living near a cell phone tower, sleeping with a router next to the bed or carrying a cell phone in one’s pocket can lead to Wi-Fi exposure, affecting the viability of sperm cells, Heath states. While some people might dismiss occasional or limited Wi-Fi exposure, Heath emphasizes that when it’s combined with other environmental toxins, it all accumulates and affects sperm count.

Heath looks at patients from both a structural and a chemical point of view. “Do you have the nutrients you need to be healthy and vital, and to maintain the pregnancy all the way through? Are your hormones balanced? Sometimes hormones are not balanced because of improper microbiome, which can disrupt hormones throughout the rest of the body. That makes them estrogen-dominant, which can disrupt a pregnancy and cause miscarriage.”

Addressing autoimmunity plays a role in the health and vitality of the mother and the father, Heath concludes. Some couples spend thousands of dollars on intensive infertility interventions, but these basic lifestyle changes can make some very significant changes and ultimately lead to a positive pregnancy test.

“Foundational health doesn’t replace traditional medicine, which is needed, but it’s important to make sure baseline health, biochemistry and emotions are not interfering. Our end goal is to have our patients reach their desired goals, which is achieving pregnancy and giving birth to a healthy baby,” Heath concludes. “We understand that the whole process works together, and we’re going to look at it from another perspective to help patients Dr. Thomas Heath become healthy and well.”

Heath Wellness Center is located at 14 W. Main St., in Landisville. For more information, visit HeathChiropracticAndWellnessCenter.com or call 717-530-5555. See ads, pages 45 and 50.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazines throughout the country.

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by Sarah Blondin

W

e already know what it feels like to be in our hearts.

Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly.

This may sound too good to be true, but this is exactly what happens when we invite and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there.

At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the benefits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple.

It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the

consciousness of our heart.

If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0. This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above everything with ease.

This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart.

When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool—to help us move in the direction of our light. Take time throughout the day to bow our head and take three conscious breaths into our heart. Let its current feed us. Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart.

Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love. Visit SarahBlondin.com.

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healthy kids

Veggie Tricks How to Get Kids to Eat Better

by Ronica O’Hara

I

t’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches.

Serve smoothies. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggiefilled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

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Use sprinkles. “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

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Get them cooking. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com.

Rotate family choices. “Everyone in the family gets to choose one meal on one night of the

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week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com.

Tempt them. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com.

Reward multiple attempts.

“Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com.

Be sneaky. “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

Talk up the benefits. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’ He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com.

Reinforce. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic.

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

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Putting on an apron helps.

A study of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit.

Giving kids a choice works.

Australian kids that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable.

Thinking a food is rare makes it special. In a recent study, 5-year-olds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group.

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natural pet

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eople think rabbits are quiet carrot-munchers, but they’re much more. Like many other small furry mammals, pet rabbits are expressive, intelligent and enjoy spending time with their humans.

Shana Cobin, a veterinary technician from Foster, Rhode Island, points out that just like dogs and cats, each rabbit is unique. Having had four house bunnies at different times, Cobin enjoyed getting to know each one. “They can be quite entertaining with their playful antics. My first rabbit, Koko, would come to me and lick my face,” says Cobin. “She also made a purring sound for me, which they actually make by grinding their teeth.”

Small and Sweet For first-time pet owners, veterinarians often recommend pets smaller than dogs or cats. These can include a variety of rodents such as hamsters, gerbils, rats and mice, although guinea pigs usually top the list for their general durability, especially with children. Smaller pets can be the furry friend that a family may long for without posing the long-term commitment and higher care costs of a dog or cat.

For those that prefer a small furball that isn’t a rodent, a rabbit may be appropriate. “House bunnies are curious and very smart, which can be both terrific

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fun and problematic,” says Cobin, noting that “house-bun” curiosity, coupled with an intense need to chew, can wreak havoc on cords and other items within reach.

“They always have to chew to keep their teeth filed down, but that’s why you give them appropriate things to chew.” Ferrets, members of the weasel family, are also intelligent, and like rabbits, can be trained to use a litter box.

Buyer Beware Just because small animals seem simpler to care for, it should be noted that their health depends on specific diets, bedding, housing, exercise and grooming. Rabbits, for example, have delicate digestive systems. “Feeding the right diet is extremely important,” advises Cobin. “A bunny’s primary diet should be hay, which helps grind down their teeth and is good for their digestion. Dark, leafy greens are also good.” As for carrots, Cobin says half of one is the most one rabbit should have in a day.

There is more to consider. “People need to think beyond the cute fluff ball,” says Jennifer Miller, a former volunteer with the Animal Humane Society in Minnesota. “Small animal cages need regular cleaning, and ferrets have a natural musky odor to begin with. People start out wanting the cuteness, then they get tired of the work and get tired of the

smell. Surrendered animals can be difficult to rehome.” Before adopting a small animal, it’s wise to research the species’ specific care requirements and other information at HumaneSociety.org.

Annual veterinary checkups are something else to plan for, because many animals hide illness symptoms as a survival instinct. Having a small-animal veterinarian in place is important in case emergency care is required. “Zoological companion patients are unique and delicate. Their anatomy, physiology and behavior is vastly different from dogs and cats, yet they require the same or more expertise and care,” says veterinarian Scharlet Kelly, medical director at the VCA Acacia Animal Hospital and Pet Resort, in Escondido, California.

Health Helpers

oleg kozlov/AdobeStock.com

In 2019, the journal Aging & Mental Health published a survey that concluded pets benefit older adults by “providing

companionship, giving a sense of purpose and meaning, reducing loneliness and increasing socialisation.”

According to Jeremy Barron, M.D., medical director of the Beacham Center for Geriatric Medicine at the Johns Hopkins Bayview Medical Center, in Baltimore, “Owning a pet provides an amazing array of health benefits.” Indeed, numerous studies have shown that petting an animal can lower blood pressure and heart rate, soothe PTSD, decrease stress hormones and boost serotonin. Simply put, petting animals is not only good for people, it feels good, too.

“Love can come in small packages,” says Liz Warner, a retired teacher in Richmond, Virginia, who adopted Laverne and Shirley, two Peruvian guinea pigs, to keep her company during the isolation of the pandemic. “I enjoy brushing their long coats and giving them their necessary haircuts. When I hold them, they kind of purr. It’s comforting.”

Cobin agrees that pets provide comfort and add joy to the home. “Bunnies do this thing called a binky. My most recent rabbit, Vivian Bucket, would just be hopping around and then she would dart, jump up and twist in the air. It’s what rabbits do when they are happy and playful, and it’s adorable.”

NEVER GLOSSY. ALWAYS GREEN. Hamburg

Julie Peterson writes about health and wellness from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.

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wise words

Shefali Tsabary on Conscious Relationships

by Sandra Yeyati

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ffering innovative approaches to mindful living, Shefali Tsabary, Ph.D., is a clinical psychologist, international keynote speaker and bestselling author of The Conscious Parent, Out of Control and her latest, The Awakened Family.

She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and SuperSoul Sessions with Oprah Winfrey, who has endorsed her work as revolutionary and life-changing.

Why do we have so much trouble with our romantic relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and that they cannot fulfill our unfulfilled inner child needs. The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations without realizing that the other hasn’t done anything. We typically

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attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns. If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.

What does that inner work look like?

The first step is realizing that what’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy. We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, unlayering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.

How do we remain in a relationship while doing this work?

We become more honest, more up front, more candid and ready to meet the other

at our new place of growth. If the other doesn’t want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.

How do you define love?

Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself— how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you.

For more information, including online courses, visit DrShefali.com. Her Free to Be course specifically addresses conscious relationship issues.

Sandra Yeyati, J.D., is a professional writer.

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

Due to COVID-19, events, classes and groups may be on a modified schedule or held in a virtual format. We suggest confirming details with the host before attending. Please also regularly visit our online calendar where you can find updated event and class information and share your own events for free.

TUESDAY, FEBRUARY 2 Coping with the Loss of a Parent or Sibling – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717 391-2413 or 800-924-7610.

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WEDNESDAY, FEBRUARY 3 Pregnancy Support Group – 6-7pm. (Via Zoom every 1st Wednesday). Being pregnant can be a beautiful, expansive, and sometimes overwhelming experience. Community, connection, and empowerment are so important during this transformative experience. Also for those who are looking for support after giving birth. $20-$50 paywhat-you-can. Provided by Ampersand Integrative Wellness. To register: info@AmpersandIntegrative. com. AmpersandIntegrative.com.

THURSDAY, FEBRUARY 4 Virtual Connection Circle – 7:30-8:30pm.

(Thursdays via Zoom). Explore and grow with guided discussion facilitated by professional therapists on a different theme each week. The Circle offers a positive, supportive and confidential environment and connection with others. A collaboration between West End Yoga Studio and Rooted Lancaster, LLC. For info or to register, call 717-406-9681 or visit WestEndYogaStudio.com.

FRIDAY, FEBRUARY 5 Introduction to Herbalism for Kids – 10am-12pm.

In-person and online options available. Embark Herbals presents a two-part “Little Sprout’s Budding Herbalist” series. “Getting to Know Your Herbal Allies: Meet Lemon Balm.” $40 per class or $70/2part live series and online access. $65/online only.

Registration required. Embark Herbals, 377 Church RD, Mohnton. 833-336-2275. EmbarkHerbals.com.

Introduction to Herbalism for Kids – 1-3pm. See 2/5 listing for details. Embark Herbals, 377 Church RD, Mohnton. 833-336-2275. EmbarkHerbals.com.

Creating an Inclusive & Accessible Yoga Class – 3-6pm (2/6 and 2/7). An informative, two-day, online workshop for teachers and the students who would like to dive deeper. Those who register for this event will also receive a certificate for completion and virtual recording of the workshop. $90. Registration required: West End Yoga Studio. WestEndYogaStudio.com.

TUESDAY, FEBRUARY 9 Coping with the Loss of a Spouse or Companion – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Call the Pathways Center for Grief & Loss. 717-391-2413 or 800-9247610. HospiceCommunity.org.

GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. Held via Zoom. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required. Contact Marj Paradise at MParadise810@ comcast.net. Pathways Center for Grief & Loss.

HospiceCommunity.org.

Newly Bereaved Program – 6:30-8pm. (2/9, 2/16, 2/23.) Via Zoom. If your loss was recent, this series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800-924-7610 by January 6 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

THURSDAY, FEBRUARY 11 Men’s Memoir Writing Class – 6:30-8:30pm.

5 weeks thru 3/11. Via zoom. “Exploring Our Life Stories.” A safe haven for capturing the

SATURDAY, FEBRUARY 6 Retreat for Adult Survivors of Sexual Abuse – 8:30am-3:30pm. “Journey of Tamar.” For adult survivors of child sexual abuse. The biblical Old Testament story of Tamar, the daughter of King David who was raped by her brother, will inform the day.

Art, journaling and reflections will address healing, resilience, and hope. Free. Covid mask precautions in place. Space limited. Registration required: SafeCommunitiesPA.org or 717-560-9989. Held at Neffsville Mennonite Church, Lancaster.

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memories that matter to us most. No grades, grammar or judgement. Write From the Heart, Lancaster. Registration required: 717-393-4713.

WriteFromTheHeart.us.

Virtual Connection Circle – 7:30-8:30pm.

(Thursdays via Zoom). See 2/4 listing for details.

FRIDAY, FEBRUARY 12 Bringing the Ethics of Inclusion to Your Psychotherapy Space – 9am-12pm. This class is suitable for the ethics requirement for CE credits for mental health professionals. $55 by Feb 8, $65 thereafter. Offers three CE and psychodrama credits.

Lancaster School of Psychodrama & Experiential Psychotherapies. 717-466-0788. RealTrueKaren.com.

SATURDAY, FEBRUARY 13 Kids Cooking Club: Valentine’s Day Treats – 10am-12pm. Ages 7-12. Gwen Eberly teaches your kids confidence in the kitchen with these delicious recipes you’ll want them to make for you again and again! Hands-On. $70. Registration required.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-626-6002. ZestChef.com.

SUNDAY, FEBRUARY 14 “LITE” Introduction to Herbalism for Adults & Teens – 1-3pm. Embark Herbals presents a two-hour introduction to the essential, key tenets of herbalism. Includes herbal tea. $30 in-person (registration required), or $60 online (4 hours, more comprehensive). Embark Herbals, 377 Church RD, Mohnton. 833-336-2275. EmbarkHerbals.com.

Connecting Through Ayurveda – 2-4pm. A workshop for pairs, Roberta Strickler teaches how to better communicate and connect with our partner utilizing ancient Ayurvedic wisdom.

Offered in-studio and virtually. Pairs not required; individuals welcome. $20pp, $35pp for virtual.

Registration required. West End Yoga Studio.

WestEndYogaStudio.com.

Women's Empowerment Group – 4pm. (Via Zoom, every 2nd Sunday). New members always welcome. Support and empower one another so that collectively we can reach our highest potential and reconnect to the Divine Feminine energy that is within. A safe space for women of all backgrounds, ages, spiritual beliefs, etc. $20-50 paywhat-you-can. Ampersand Integrative Wellness.

To register: info@AmpersandIntegrative.com.

AmpersandIntegrative.com.

TUESDAY, FEBRUARY 16 Coping with the Loss of a Spouse or Companion – 2-4pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Call the Pathways Center for Grief & Loss. 717-391-2413 or 800-9247610. HospiceCommunity.org.

Awareness Through Movement – 5:30pm. (Via Zoom, weekly). Series will start with head- and neck-focused slow movement classes for strength and flexibility. $15. Ampersand Integrative Wellness. To register: info@AmpersandIntegrative. com. AmpersandIntegrative.com.

WEDNESDAY, FEBRUARY 17 Ash Wednesday Day of Prayer – Led by Chris Derby, SJ. See website for details. Jesuit Center for Spiritual Growth, 501 North Church Rd,

Ancestor Stories: An Experience in Family Constellations – 10am-12pm. Presented by Karen Carnabucci, LCSW, TEP. $45. Offers two CE and psychodrama credits.Lancaster School of Psychodrama & Experiential Psychotherapies.

717-466-0788. RealTrueKaren.com.

Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter.org.

THURSDAY, FEBRUARY 18 Cooking Class: Gluten-Free Yeast Bread – 6-8pm. In this class, Chef Hannah will teach you how to work well with the two most difficult ingredients to match successfully, yeast and gluten free flours. Hands-On. BYOB. Light snacks provided. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002.

ZestChef.com.

Virtual Connection Circle – 7:30-8:30pm. See 2/4 listing for details.

SUNDAY, FEBRUARY 21

plan ahead MONDAY, MARCH 1

Introduction to Herbalism for Adults & Teens –1-3pm. A five part “Wise Oaks Series” on the basics of herbalism. (2/21, 2/28, 3/7, 3/14, 3/21.)

Includes tea tastings, binder with 60 pg workbook & 13 handouts, herb-garden starter kit, supplies to make a glycerin extract and more. $250/5-part live series and online access. $150/online only.

Registration required. Embark Herbals, 377 Church RD, Mohnton. 833-336-2275. EmbarkHerbals.com.

Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

Women’s Intro Writing Class – 6:30-8:30pm. 5 weeks thru 3/23. Via zoom. “Writing Without Fear.”

A wonderfully unconventional workshop where we share ourselves and our ideas without stress, learn to dodge perfectionism, and delight in the moment.

Beginners welcome. Sharing optional. Write From the Heart, Lancaster. Registration required: 717393-4713. WriteFromTheHeart.us.

TUESDAY, FEBRUARY 23

THURSDAY, FEBRUARY 25

Coping with the Loss of a Spouse or Companion – 2-4pm. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Call the Pathways Center for Grief & Loss. 717-391-2413 or 800-9247610. HospiceCommunity.org.

Awareness Through Movement – 5:30pm. (Via Zoom, weekly). Series will start with head- and neck-focused slow movement classes for strength and flexibility. $15. Ampersand Integrative Wellness. To register: info@AmpersandIntegrative. com. AmpersandIntegrative.com.

Cooking Class: Pizza Night – 6-8pm. Cookbook author Valerie Baer teaches how to make two crust recipes, plus how to form, top and bake pizza and achieve the perfect chewy crust. Each student will make a batch of overnight dough to take home, and there will be dough ready to form, top, and bake an individual pizza in class. Hands-On. BYOB. $70.

Cooking Class: Southern Comforts Through the Decades – 6-8pm. Linda Leeking takes you through some of America’s most favorite recipes that will warm your day and keep you coming back for more. Cocktail Meatballs, Ham & Greens Pot Pie, Freezer Coleslaw, Old Fashioned Bread Pudding.

Hands-On. BYOB. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717626-6002. ZestChef.com.

Virtual Connection Circle – 7:30-8:30pm.

(Thursdays via Zoom). See 2/4 listing for details.

FRIDAY, FEBRUARY 26 Weekend Directed Retreat – Thru 2/28. “That All May Be One.” A guided weekend retreat of silent prayer focused on aspects of the Spiritual Exercises as seen through the lens of the spiritual/ theological insights of Teilhard de Chardin. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter.org.

Women’s Memoir Writing Class – 6:30-8:30pm.

5 weeks thru 3/29. Via zoom. “Exploring Our Life Stories.” A safe haven for capturing the memories that matter to us most. No grades, grammar or judgement. Write From the Heart, Lancaster. Registration required: 717-393-4713.

WriteFromTheHeart.us.

TUESDAY, MARCH 2 Mindfulness & Grief – 12:30-2pm. (Series: 3/2, 3/9, 3/16 via Zoom). Grief over the death of a beloved person triggers many uncomfortable emotions and thoughts. This series will address the benefits of practicing mindfulness as a tool for being present with your grief and improving your overall well-being. Free. Space is limited, registration required. To register: 717-391-2413 or 800-924-7610 by February 23.

HospiceCommunity.org.

MARCH 6 & 7 Reiki I for Health Care Providers – 9-4:30pm (3/6 & 3/7). Standard Reiki I class agenda plus reiki research, energy theory and reiki in health care.

12.5 AHNA nursing contact hours. 12 NCBTMB massage therapy hours. Open to all. $200. Helene Williams Reiki, 313 W Liberty St, Lancaster. To register: 717-269-6084. HeleneWilliamsReiki.com.

FRIDAY, MARCH 26 Weekend Directed Retreat – Thru 3//28. Lenten, includes Palm Sunday. A guided weekend retreat of silent prayer. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642.

JesuitCenter.org.

SUPPORT LOCAL SMALL BUSINESSES!

T

he heart and soul of any thriving community is comprised of local business owners and right now, more than ever, THEY NEED US! And we need them. Certainly, stressors are high and budgets are tight, but when making needed purchases, COMMIT to shopping in person or online at local, small businesses whenever you can.

Choose local markets, buy direct from local farmers and opt for take-out from your favorite restaurant.

We need each other to stay balanced and healthy, supporting our immune systems, our rest and renewal, and our environments. Check in with local specialists, retail stores and practitioners about inventory and resources to support diet, stress and sleep, to optimize a healthy mind, body and home.

Take care of our communities -

THINK LOCAL, BUY LOCAL. February 2021

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Visit us online @ MARCH

Regenerative Organic Farming Plus: Regenerative Health Care · Indoor Kitchen Garden

NALANCASTER.COM or NA Berks.COM ONLINE EXCLUSIVES >>> Find additional articles and videos online 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.

APRIL

Climate Change Health Impacts

Plus: Healthy Home Body Detoxes & Cleanses

Nature Observation Through the Seasons Earthbound Artisan’s monthly installment for February invites us to focus on the beauty of dormancy. To the untrained eye, the winter season can look boring, dead and stripped of life. But to a nature lover, the winter landscape is rich with possibility, home to a still and quiet kind of dormancy with a beauty all its own.

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green living Green Weddings Environment a l ly conscious couples are finding creative ways to say “I do” to the planet as well as each other.

Green twists on old traditions can include sending invitations by email or on biodegradable paper, choosing a scenic outdoor setting, decorating with wildflowers or silk blooms and eating vegan meals on bamboo disposable plates. Caterers can also pitch in by repurposing used vegetable oil, recycling when possible, using non-toxic detergents and making donations for carbon offsets. A sidebar on green engagement rings such as family heirlooms and lab-generated stones is also included.

Plus: Massage & Bodywork Sustainable Fashion

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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 19.

COLUMBIA ACUPUNCTURE John Marino, MS, LAc 336 Locust St • Columbia 312-505-1618 JDMTherapeutics.com

John Marino provides pain management and stress relief, helping people balance their lives with acupuncture, cupping, Tui Na and Gua Sha. With years of practice and education in Eastern Medicine and Asian Body Therapy, John is ready to help you achieve your optimal well-being.

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

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

KAYLA RUPPERT, LMT 85 Main St • Strausstown 610-750-3985 KRuppertLMT@gmail.com

Chronic pain? Stress? Kayla offers therapeutic massage tailored to your individual needs. Sessions may include soft tissue release, reflexology, aromatherapy, deep tissue and Swedish massage techniques. Also offering reiki and chair massage for businesses and events.

SUMMIT MASSAGE, LLC

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

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

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

CBD/HEMP PRODUCTS

INTEGRATIVE HEALING ARTS STUDIO

HEMPFIELD BOTANICALS

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

Services, classes & healing boutique. NCBTMBapproved CE provider.

Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life.

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

Certified B Corporation®, vegan, certified crueltyfree, sustainable and third-party tested. See ad, page 19.

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

336 N Charlotte St, Ste 100 • Lancaster 717-874-8480 HempfieldBotanicals.com

INSHANTI PURE ESSENTIAL OILS

Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Nonaddictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated. See ads, pages 41 and 50.

YOUR CBD STORE

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

CHIROPRACTIC A THERAPEUTIC EFFECT

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

BLUE SKIES CHIROPRACTIC

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

February 2021

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

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

He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 45.

HEINZ CHIROPRACTIC, LLC 1436A Penn Ave • Wyomissing 610-375-1411 HeinzChiropractic.com

Dr. Heinz graduated from Palmer College of Chiropractic and has 14 years experience treating patients with neck, lower back pain, headaches, sciatica, pinched nerves, shoulder pain, pregnancy related lower back pain, workers compensation, auto accidents and other symptoms. Call today!

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

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

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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 24.

NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC

Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to healthcare. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 41 and 53.

CLINICAL AROMATHERAPIST INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ads, pages 41 and 49.

CONTINUING EDUCATION

COUNSELING Grey Muzzle Manor

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

SUE TUSHINGHAM, MS

3015 Pheasant Dr • Lancaster 717-779-9951 Sue.Tushingham@comcast.net With 30 years of experience, Sue provides a holistic approach, addressing body, mind, emotions, and spirit in order to achieve and maintain health. Her nonjudgmental approach is a partnership between herself and the client, held in a calming environment in person or virtually.

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

Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses. Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions. See ad, page 10.

DENTISTRY

LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES

SCHWARTZ FAMILY DENTAL

717-466-0788 RealTrueKaren@gmail.com RealTrueKaren.com

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

Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 39.

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 45.

NALancaster.com | NABerks.com

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

We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 15.

DNA TESTING ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 37 and 52.

FENG SHUI ZENTENTIONAL LIVING

Lindsey Foose, Feng Shui Appraiser ZententionalLiving@gmail.com Zententional-Living.space Feng shui harmonizes a building’s energies to assist in supporting the occupants’ wellness. Benefits can include improved sleep, focus and relationships. A Comprehensive Appraisal includes corrective/ enhancing recommendations for environmental influences, the building’s energy blueprint, and the occupants’ and building’s directional influences. See ad, page 10.

FUNCTIONAL HEALTH

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

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

See ad, page 17.

FUNCTIONAL NEUROLOGY LANCASTER BRAIN & SPINE 1361 Fruitville Pike • Lancaster 717-299-9600 LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 9 and 23.

HERBAL MEDICINE EMBARK HERBALS

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

Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 32.

HERBS FROM THE LABYRINTH

AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC

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

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

Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically-grown and ethically-sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 34.

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

HOLISTIC FEMININE HEALTH NATURE’S INTUITION

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

With a passion for feminine health, and using movement to release frozen tension in the body, Ashley offers Yoni Steaming, Feminine Embodiment Coaching, Menstrual Embodiment and Sensual Movement classes. See ad, page 10.

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

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

HOME IMPROVEMENT DC EAGER SERVICES

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

Free assessment. See ads, pages 5, 17 and 52.

HYPNOTHERAPY LANCASTER HYPNOTHERAPY

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

We i g h t , s m o k i n g , a n x i e t y, confidence, sleep, habits, athletic performance. Hypnosis is a timeproven process that empowers you to make substantial changes, allowing you to tap into your inner natural resources and take control of your life.

February 2021

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Integrative Medicine

LYMPHATIC THERAPY

NICK D'ORAZIO, MD

Aqua Blue Wellness Center

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

Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.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.

Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ads, pages 21 and 54.

Integrative wellness

MATTRESSES NATURAL/ORGANIC

AMPERSAND INTEGRATIVE WELLNESS 7 Bristol Court • Wyomissing 484-516-2206 AmpersandIntegrative.com

GARDNER’S MATTRESS & MORE

We provide the support you need to thrive! Our staff of w ellnes s practitioner s provides an integrative approach with services such as bodywork, fitness, grief support, mental health, nutrition, physical therapy, sound therapy, yoga and more. See ad, page 25.

LAB TESTING

830 Plaza Blvd • Lancaster 717-299-6228 GardnersMattressAndMore.com

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ads, pages 8, 28 and 29.

ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 37 and 51.

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

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

MATTRESS 1st

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

See ad, page 11.

MEDICAL MARIJUANA

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

Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 5, 17 and 51.

NATUROPATH - traditional HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ads, pages 23 and 54.

NATUROPATHic doctor DAYSTAR NATURAL, LLC

Rachel DiScala, ND, LMT, CNHP 3608 St Lawrence Ave • Reading 610-370-4343 DayStarNatural.com At DayStar Natural, we discover exactly what your body needs to get healthy and stay healthy, using an all-natural approach to help you attain your health goals. Begin today - take control of your health and so that you can enjoy life to its fullest potential. See ad, page 41.

CURE PENNSYLVANIA

HEALTH FOR LIFE

Medical marijuana in tincture, topical, capsule, extract, vape and flower form has been shown to be an effective alternativeor supplement to pharmaceutical medications for a variety of circumstances.

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

See ad, page 27.

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).

1866 Fruitville Pike • Lancaster 717-619-2873 CurePenn.com

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

Always do your best. What you plant now, you will harvest later. ~Og Mandino 52

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NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC

Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to health care. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 41 and 50.

NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS

Dana M. Elia, DCN, MS, RDN, LDN, FAND 2078 Bennett Ave • Lancaster 717-917-5259 FusionIHW.com At Fusion Integrative Health & Wellness, Dr. Dana Elia utilizes an integrative, functional and personalized approach to nutrition, health, and healing.

Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 16.

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

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

From infants to seniors. See ad, page 26.

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

PET CARE HOUNDS N HERBS, LLC

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

PAWTREE

Caryn Guldner, Independent PetPro 610-751-6690 PawTree.com/HealthyHappy Wholesome healthy pet nutrition and solutions sourced and made in the US. Our philosophy starts with our belief that pet nutrition shouldn’t just help your pets survive, it should help your pets thrive and live healthy, vibrant lives at every age.

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

Together we can help small, local businesses

thrive Dear Reader,

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

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

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

Visit our online business directory at

NALancaster.com/businesses

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 43.

reiki HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Suite 267 • Lancaster 717-269-6084 HeleneWilliamsReiki.com Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a Reiki session, many people express a deep sense of relaxation, calming and peace.

Frequently anxiety, stress and worry are relieved. Also offering meditation and student mentoring via Zoom. See ad, page 26.

With the ever-evolving COVID-19 situation causing uncertainty for citizens worldwide, Natural Awakenings is more committed than ever in supporting your health and well-being.

For the latest updates on local events and information, visit us online at:

NALancaster.com • NABerks.com Natural Awakenings Lancaster/Berks

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

@natural_lancasterberks

Follow us on Twitter: twitter.com/@NAwakenings February 2021

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RETREATS/RETREAT CENTERS JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org

The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, pages 31 and this page.

SOUND HEALING SOUNDWISE HEALTH

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

SPIRITUAL DIRECTION JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org

The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, pages 31 and this page.

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 ads, pages 31 and this page.

THERAPEUTIC WRITING WRITE FROM THE HEART

WEIGHT LOSS Health by Design

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

See ads, pages 23 and 52.

Yoga KULA KAMALA FOUNDATION & YOGA ASHRAM

Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us

17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation.

Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages.

Especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional.

Mischief a must. See ad, page 44.

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.

Thermal Imaging ADVANCED THERMAL IMAGING Pamela Howard, DC, CCT 550 Coventry Dr • Mechanicsburg 259 N 6th St, Ste 2 • Columbia 866-522-3484 AThermalImage.com

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

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

Aqua Blue Wellness Center

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

See ads, pages 21 and 52.

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

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment.

Is suitable for a wide range of body types and abilities. Louise Konrath, instructor. See ads, pages 31 and this page.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com A diverse yoga studio offering a full range of yoga, meditation, and movement classes, in studio, outdoors a n d v i r t u a l . We a r e community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering New Student Unlimited Monthly passes and other discounts. See ad, page 36.

To the world you may be one person; but to one person you may be the world. ~Dr. Seuss 54

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3/31/2021

3/31/2021