Natural Awakenings Lancaster/Berks March 2020

E E FR

HEALTHY

Meatless Makeover Classic Favorites Go Veggie

HEMP in PA Return of a Foundational Crop

LIVING

HEALTHY

PLANET

The Roots of Good Health Thriving on a Plant-Based Diet

CBD’s New Frontier Help for Mental Health

N e-bw ased

Plant ss Wellne & h t l Hea n Sectio

Ronnie Cummins on

WHY THERE’S CLIMATE HOPE

March 2020 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

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Seven years without a cold?

had colds going round and round, but not me.”

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Some users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria.

Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after.

Soon hundreds get in your nose.

Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and copper stops colds if they touched the surface,” he said. cause misery.

People have even used copper on used within 3 hours In hundreds cold sores and say it can completely after the first sign. of studies, EPA prevent outbreaks.

Even up to 2 New research: Copper stops colds if used early. and university The handle is days, if they still researchers have confirmed that viruses curved and finely get the cold it is milder than usual and and bacteria die almost instantly when textured to improve they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family.

“What a wonderful thing,” wrote about microbes, but now we do.

Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.”

Protection Agency) show germs die save a life.

Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives.

CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95.

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Urban Well

Contents

16 THE ROOTS OF

Wisdom Way of Knowing with Marcella Kraybill-Greggo

Harmonize your heart, mind and body Mar 10 / Apr 21

The Mercy Seminar

with Prof. Randall Zachman and Rev. David Peck

Deepen your understanding of mercy and peace Term 1: Feb 27 / Term 2: May 14

urbanwell.org

26

GOOD HEALTH

Thriving on a Plant-Based Diet

20 MEATLESS MAKEOVER

A Plant-Based Spin on Classic Dishes

26 COLD-BUSTERS Natural Remedies for Kids

28 VEGAN FITNESS

A Healthy Choice for Body and Planet

33 CBD’S NEW FRONTIER

28

Help for Mental Health

36 HEMP GETS HOT Lancaster, Pennsylvania

Meet the Hardest Working Plant on the Planet

38 Pennsylvania Fiber | Yarns | Handmade Unique Items

42 KIBBLE QUANDARY

fair trade

Alpaca Products Join us for

Annual Shearing Day April 4 ∙ 8-2 - Rain or Shine -

Shoemakersville, PA | 484-797-2263 BentLimbFarm.com | Follow us on 4

Lancaster-Berks

Returns to a Strong Foundational Crop

NALancaster.com | NABerks.com

A Fresh Look at Pet Food

46

46 RONNIE CUMMINS on Growing a Movement

DEPARTMENTS 7 news briefs 10 health briefs 13 global briefs 15 eco tip 20 conscious

33 healing ways 36 green living 40 business

spotlight 42 natural pet eating 45 inspiration 25 foodie guide 46 wise words 26 healthy kids 48 calendar 28 fit body 52 resource guide 32 plant-based health & wellness 58 advertiser index

Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

16

Lancaster Cancer Center.

Experienced Physicians. Personalized Attention. Close to Home.

Our focus is on you and providing a personalized plan that arms you with the best care and treatment to fight your cancer. We provide infusion therapy and injections for multiple types of cancer and other conditions such as hematological disorders, rheumatoid arthritis, anemia, multiple sclerosis, and asthma. Our outpatient Center is conveniently located in Greenfield Corporate Center.

Where you receive treatment can make a difference, call 717.291.1313.

32

42

Greenfield Corporate Center 1858 Charter Lane Suite 202 (717) 291-1313 www.lancastercancercenter.com

Hyatt P. DeGreen III, DO with his patient Eileen.

ON-SITE LAB AND MEDICAL DISPENSARY | GENETIC TESTING | NUTRITION | SUPPORT

Make this your

Winter of Wellness! 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.

25 Nolt Avenue Willow Street, PA

willowyogastudio.com March 2020

5

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rees, flowers, herbs and garden plants have always felt like kin, a communal part of the natural world in which I feel content and alive. The foliage of the Earth exudes beauty and transmits vitality in various ways—rich sources of nutrients and natural extensions of sunshine and fresh air. Fruits and vegetables have become more of my dietary mainstay, resulting in improvements in health and energy.

Kendra and Jacqueline

People everywhere are moving toward plant-based foods, adding the colors of the rainbow to enhance their health and expand their culinary horizons. In this issue, writer April Thompson shares the secrets of making this a seamless transition in “The Roots of Good Health: Thriving on a Plant-Based Diet.” Plant-based menu choices are emerging at mainstream restaurants, and vegan and vegetarian cafes, restaurants and festivals are popping up with increasing popularity. We are becoming more invested in the quality of our food and where and how it is grown—avoiding pesticides and leaning more towards organic and nutrient-rich choices.

We are fortunate to live in a vibrant and verdant region of the country, with access to fresh fruits and vegetables sourced directly from local farms. As one of the sponsors of the Pennsylvania Association for Sustainable Agriculture (PASA) conference recently held in Lancaster, we had the opportunity to interact with the current generation of PA farmers, an increasingly diverse community of young and old seeking connection and education on topics such as ensuring nutrient-density in their vegetable crops, no-till farming, organic weed control, changing food policy, and making farming sustainable.

Keynote speaker Josh Tickell—director, author, activist and thought leader—offered an interesting suggestion of using social media as social activism; showing the world where true food comes from by telling a new food story or a soil story by taking selfies with farmed food from markets, farmers and farm stands.

A noticeable presence at the PASA conference this year was the representation of CBD and hemp farming and production. Growing up in East Hempfield Township, Lancaster County, I was often mystified as to why hemp with its many uses was banished. In “Pennsylvania Returns to a Strong Foundational Crop: The Reemergence of Local Hemp Production,” our editor, Gisele Rinaldi Siebold, illuminates the story of hemp’s return to our region, now among the top producers in the state.

The new freedom to cultivate hemp has fueled high hopes among farmers across the country, agricultural researchers, manufacturers and consumers for its use in a host of fiber-based products and its potential to combat climate change. Julie Peterson enlightens with “Hemp Gets Hot: Meet the Hardest Working Plant on the Planet.” You’ll find this and more in our new “Plant-Based Health & Wellness” section, created to educate and highlight the healing powers of hemp and other plants as well as plant-based products.

Education is the key to empowering ourselves to care for our bodies, our families, our pets and our planet.

May the sun shine upon us as we dream of warmer days, digging with our hands in the dirt, feeling good, living simply, and laughing more.

Jacqueline Mast and Kendra Campbell, Co-Publishers 6

Lancaster-Berks

NALancaster.com | NABerks.com

HEALTHY LIVING HEALTHY PLANET

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 Bridget Renninger SOCIAL MEDIA Bridget Renninger 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

SUBSCRIPTIONS Free subscriptions are available for our digital issue by emailing: Publisher@NALancaster.com.

Print subscriptions are available for $30 (for 12 issues) by sending a check to the address above.

national team CEO/FOUNDER Sharon Bruckman COO/ Franchise Sales Joe Dunne

national Editor Jan Hollingsworth

Managing Editor Linda Sechrist national art director Stephen Blancett

art director Josh Pope National Advertising Kara Cave Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 by Natural Awakenings. All rights reserved.

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

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

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

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

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

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

Michelle Johnsen Photography

letter from co-publishers

news briefs

Spiritual Awareness Workshop in Lititz

B

arb Ruhl, intuitive life coach, energy healer and medium, and David L. Kline, author, will host a two-part workshop, Change Your Life: It’s Up to You, from 9 a.m. to 4 p.m., April 19, and 9 a.m. to 6 p.m., May 17, at Hotel Rock Lititz, in Lititz. The interactive workshops will feature exercises and meditations designed to Barb Ruhl David L. Kline increase personal spiritual awareness. Both workshops will include Q&A time, lunch and a vendor area.

Part I will focus on increasing connectivity to the higher self, with an introduction to accessing spirit guides. Part II will provide a certification in spirit guide attunement, mind-expanding knowledge and special guests that will increase attendees’ awareness of looking past the physical body and seeing the soul within.

Admission: $250/workshop; Register for both workshops by March 15 to receive $100 off the regular admission. Registration deadline: March 31. Location: 50 Rock Lititz Blvd., Lititz.

For more information, visit SpiritualAwarenessWorkshop.com. See ad, page 44.

Lancaster Brain & Spine Moves to New Location

A

fter 22 years at their current location, Lancaster Brain & Spine is moving to 211 Granite Run Drive, Suite 221, in Lancaster. The new location will be open beginning March 3.

The new space will allow the team to maximize current treatments such as chiropractic care, functional neurology, Class 4 Laser Therapy, videonystagmography (VNG), computerized balance testing, baseline concussion testing and Interactive Metronome. The larger facility provides space for additional services, including Active Therapeutic Movement (ATM), Neuro Sensorimotor Integrator (NSI) and Flexion Distraction Treatment, as well as a massage therapy room and a rest and relaxation room to better accommodate their intensive therapy patients.

“Join us for our open house, with refreshments, door prizes and tours, coming soon.

Each friend you bring will receive a swag bag, and you will get a double entry for the door prizes,” enthuses Cassidy Baer, practice manager. “Follow us on Facebook @LancasterBrain AndSpine for open house dates and times, as well as news, specials, events and more.”

For more information, visit LancasterBrainAndSpine.com. See ads, pages 11, 21 and 54.

Spring Herbal Medicine Preparation Workshop

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honda Larson, naturopath, functional medicine practitioner and herbalist, will host a spring herbal medicine preparation workshop from 1 to 4 p.m., March 21, at INSPIRE Business Community Building, in Lancaster. Participants will learn how to make medicinal, restorative and immune-building herbal preparations.

“We will be making medicinal teas, tinctures, pastilles and incense,” says Larson. “Plus attendees will take home the recipes and some of the preparations.”

Rhonda Larson

Cost: $85. Location: 226 N. Arch St., Lancaster (2nd floor).

For more information, call 717-341-3916, email BeautifulHealingJourney@gmail.com or visit Beautiful HealingJourney.com/herbal-workshop. See ad, page 56.

Natural Awakenings Looking for Cover Artists

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reative individuals that would like to see their work featured on the cover of a nationally distributed magazine now have an exceptional opportunity. Natural Awakenings is extending a call for cover art and accepting submissions online via a dedicated webpage. Now in its 26th year, the franchised, monthly, healthy living publication that’s available in more than 70 U.S. markets is known for eye-catching covers that feature original works by artists from around the world.

“This is an exciting opportunity for artists to be featured on one of our covers and reach a huge new audience because our monthly readership exceeds 2.5 million,” says founder and CEO Sharon Bruckman. Selected artists that grant permission to have their work appear on a cover are featured in a one-third page, professionally written “Cover Artist” bio-style piece that describes the artist and includes their contact information.

Natural Awakenings covers reflect monthly editorial themes and a variety of selections are distributed to all franchise publishers so they can choose which they want to use. “Our covers are creative and help convey our mission of mapping out alternate routes to a healthier, happier and longer life,” says Bruckman. “Art that is inspiring, uplifting and occasionally whimsical can unlock our imagination and nurture our spirit.”

For more information, including a list of monthly themes, submission terms and format requirements, visit NaturalAwakenings.com/CoverArt. March 2020

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New Chef at The Imperial Restaurant Elevates Plant-Based Menu

news briefs

Spring Flavors on Tap at Renewal Kombucha

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hree flavors will be coming to the taps in March for the spring season at Renewal Kombucha. The first, Fruit ‘n Flower, is a perennial favorite that uses a blend of spring flowers, with blueberries, green rooibos and a touch of cinnamon.

Debuting on March 7, this smooth and refreshing flavor will help to welcome in the warmer weather. Coming later in March will be two additional flavors, Raspberry Dragonwell and Root Beer Kombucha. Raspberry Dragonwell is made with pan-roasted dragonwell green tea leaves, combined with bright, tart raspberries, calming chamomile and a touch of ginger, while Root Beer Kombucha blends traditional root beer spices including sassafras, sarsaparilla and star anise with roasted red rooibos for a new take on the classic soft drink.

Renewal Kombucha uses organic ingredients to create a delicious, healthy beverage packed with probiotics and antioxidants.

Location: 51 N. Broad St., Lititz. For more information, call 717892-2918 or visit DrinkRenewal.com. See ad, page 25.

New Counselor Joins Take Heart Team

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illian Glackin has joined the counseling staff at Take Heart Counseling & Equine Assisted Therapy, in Mohnton. She obtained her master’s degree in marriage and family therapy from Evangelical Theological Seminary, in Myerstown, and is pursuing her license as a marriage and family therapist Gillian Glackin (LMFT), as well as certification with the American Board of Christian Sex Therapists.

She is passionate about freeing people from the unhealthy shame surrounding sexuality. Through a volunteer opportunity with The A21 Campaign, a global anti-human trafficking nonprofit in Charlotte, North Carolina, Glackin learned the value of advocacy through connection and hope. She encourages people in their pursuit of a healthy, integrative identity and way of being.

Glackin has always felt a connection to horses. As she continued her education, she realized the potential for healing through relationship that horses offer clients. Her hope is to combine her passion for horses with her desire to help people find wholeness and healing.

Location: 4675 New Holland Rd., Mohnton. For more information, email Gillian@TakeHeartCounseling.com or visit TakeHeartCounseling.com. See ad, page 37.

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Lancaster-Berks

NALancaster.com | NABerks.com

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he Imperial Restaurant introduces new Executive Chef Aboubacar Kouyaté. (Chef Abou). He will bring modern farm-to-table cooking to the forefront of the menu and also enhance their already-flavorful plantbased options. Breakfast, including a buffet, is served from 6:30 to 10:30 a.m. daily. Lunch is served from 11 a.m. to 2 p.m, Monday through Friday.

Aboubacar Kouyaté Dinner is served from 5 to 9:30 p.m., Sunday through Thursday, and 5 to 10 p.m., Friday and Saturday.

Brunch is served from 9 a.m. to 2 p.m., Saturday and Sunday.

“The Imperial brings artful decor, homegrown food and a playful hint of history and charm to the table,” shares Kevin Bergman, general manager. “Our chefs love to create colorful, culinary masterpieces displayed with craft and exquisite style. Every dish is a delight—a feast for the eyes as well as the palate.”

Location: The Imperial Restaurant at the Holiday Inn Lancaster, 26 E. Chestnut St., Lancaster; parking in the Duke St. garage. For more information, call 717-399-4040 or visit TheImperialRestaurant.com.

See ad, page 20.

The Green Room Organic Salon Welcomes New Hair Artists

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asha Masi, Peyton Maples, Sonia Colon and Liz Fleurant have joined the team of stylists at The Green Room Organic Salon. Masi, Maples and Colon will provide Sasha Masi Peyton Maples services at the Lancaster location, and Fleurant will primarily be working at the Mount Joy location. Masi specializes in cuts for women, men and children, vivid Sonia Colon Liz Fleurant coloring, blonding, balayage and highlights, as well as beard maintenance and updo hair styles. Maples specializes in all kinds of color services, including balayage, highlights, baby lights, teasy-lights and foilyage. Colon specializes in long haircuts and styling, highlights and vivid colors. Fleurant has completed numerous continuing education color classes and has extensive color experience including balayage, highlights, color correction and grey coverage.

“We are thrilled to welcome Sasha, Peyton, Sonia and Liz into our growing salon family,” enthuses Kristen Lobb, owner.

“They are all talented artists. Plus, they’re just fun to hang with.

Feel free to stop in and say hi.”

Locations: 8 E. Walnut St., Lancaster and 1387 E. Main St., Mount Joy. Appointments can be made through online booking for the Lancaster location by visiting TheGreenRoomLancaster.com and for the Mount Joy location by visiting Tinyurl.com/GreenRoomMtJoy. For more information, call 717-844-1051 or 717-653-2502. See ad, page 18.

The Greenhouse Cafè Offers Vegetarian and Vegan Cuisine

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ocated in Wyomissing, The Greenhouse Cafè is a vegetarian/vegan café offering wholesome food, baked goods, coffee and specialty drinks, including lattes, capuccinos, house-made chai and golden milk. Lite lunch fare and an expanded, plant-based lunch menu includes wholesome classic American and global fare with a focus on scratch-made food using local and seasonal ingredients.

Your bed should be a haven for healthy sleep.

Location: 18 State Hill Rd., Wyomissing.

Open daily from 7:30 a.m. to 2 p.m. For more information, call 484-509-2121, email Info@TheGreenhouseCafePA.com or visit TheGreenhouseCafePA.com.

Laser Therapy Available at A Therapeutic Effect

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herapeutic laser treatments are now available at A Therapeutic Effect, in Mountville.

Laser therapy is a surgery-free, drug-free option for individuals suffering from both acute and chronic pain.

It is clinically proven to reduce pain and inflammation associated with many common musculoskeletal conditions such as lower back pain, bursitis, tendonitis and plantar fasciitis. Treatments are fast, safe and painless. Most patients see results in three to five treatment sessions, and the treatments have a therapeutic effect continuing for up to 18 hours after the treatment.

Laser therapy is endorsed by professional clinical organizations, including the World Health Organization, the American Physical Therapy Association and the International Association for the Study of Pain. More than 3,000 research studies have been conducted in the field.

Location: 313 D Primrose Lane, Mountville. For more information, call 717-285-9955 or visit ATherapeuticEffect.com. See ads, pages 2 and 52.

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March 2020

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Practice Yoga to Help the Brain It’s long been known that vigorous, sweaty aerobics strengthen the brain and help grow new neurons, but the latest research from the University of Illinois at UrbanaChampaign shows that practicing gentle hatha yoga enhances many of those same brain structures and functions. The analysis, published in Brain Plasticity, examined 11 studies that used brain-imaging techniques to evaluate outcomes of hatha yoga, which involves body movements, meditation and breathing exercises. The researchers concluded that the hippocampus, which is involved in memory processing and typically shrinks with age, increased in volume with yoga. The amygdala, which helps regulate emotions, tends to be larger in yoga practitioners.

Other brain regions that are larger or more efficient in enthusiasts are the prefrontal cortex, essential to planning and decisionmaking; the default mode network, involved in planning and memory; and the cingulate cortex, which plays a key role in emotional regulation, learning and memory.

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Lancaster-Berks

NALancaster.com | NABerks.com

Igor Nikushin/Shutterstock.com

Researchers from Beijing Geriatric Hospital, in a meta-analysis of 12 studies involving 47,523 patients with cardiovascular disease, found that those that supplemented with folic acid (vitamin B9) reduced their risk of stroke by 15 percent. Folic acid, which the study authors called a “safe and inexpensive therapy,” lowers levels of homocysteine, an amino acid linked to heart disease; research indicates that 0.5 to 5 milligrams daily can reduce homocysteine levels by approximately 25 percent.

Drinking either not enough or too much water can decrease cognitive performance in older women, Penn State University researchers reported in the European Journal of Nutrition.

In a nationwide study, 1,271 women and 1,235 men over age 60 gave blood samples, answered questionnaires about the previous day’s food and drinks, and performed cognitive tests to measure working memory, brain processing speed and sustained attention. Women, but not men, performed more poorly if they were not in the “sweet spot” of just enough hydration, typically around two liters a day. “As we age, our water reserves decline due to reductions in muscle mass, our kidneys become less effective at retaining water and hormonal signals that trigger thirst and motivate water intake become blunted,” explains lead author Hilary Bethancourt, in urging greater attention to hydration levels.

puhhha/Shutterstock.com

Take Folic Acid to Reduce Stroke Risk

Balance Water Consumption for Cognitive Health

Catch Some Rays to Boost Gut Health Fresh evidence is emerging of a skin-gut axis that links type B ultraviolet (UVB) exposure to the microbiome, a finding that has implications for those suffering from autoimmune and inflammatory diseases. University of British Columbia researchers divided 21 healthy young women into two groups: Nine took vitamin D supplements during Vancouver’s long, dark winter, and 12 didn’t. After three months, only the non-supplement-takers tested as being deficient in vitamin D. Both groups were exposed to three, one-minute, fullbody UVB light sessions; within a week, vitamin D levels increased 10 percent on average and the gut microbiota diversity of the low-D group rose to match that of the sufficient-D group.

Along with other probiotic bacteria, Lachnospiraceae species, typically low in the guts of people with inflammatory diseases, increased with the UVB exposure.

Artur Bogacki/Shutterstock.com

health briefs

David Prado Perucha/Shutterstock.com Maks Narodenko/Shutterstock.com

Try Vitamins and Garlic to Lower Gastric Cancer Risk

Cut Back on Sugar and Carbs to Improve Sleep Women that toss and turn at night might sleep better if they pass up sugary treats for fruit, suggests a new study from Columbia University. Examining records of nearly 50,000 postmenopausal women in the Women’s Health Initiative, researchers found those that consumed a diet high in refined carbohydrates—particularly added sugars and processed grains—were more likely to develop insomnia. Women with a diet that included higher amounts of vegetables, fiber and whole fruit (not juice) were less likely to have trouble sleeping. “When blood sugar is raised quickly, your body reacts by releasing insulin, and the resulting drop in blood sugar can lead to the release of hormones such as adrenaline and cortisol, which can interfere with sleep,” explains senior author James Gangwisch, Ph.D.

In a rural region of China where gastric cancer is common, researchers found in a two-decade study that two approaches—antibiotics and vitamin/mineral supplements— protected against it. Both methods, as well as a garlic supplement, significantly reduced death rates from the cancer. Peking University Cancer Hospital and Institute researchers enrolled 3,365 residents ages 35 to 64 from 13 villages with symptoms of H. pylori, a gut bacteria linked to increased risk of ulcers and cancer. Two weeks of conventional antibiotics treatment reduced the risk of gastric cancer over a 22-year period, and twice-daily supplements of 250 milligrams (mg) of vitamin C, 100 international units of vitamin E and 37.5 micrograms of selenium taken for seven years also reduced gastric cancer incidence. Garlic in the form of 400 mg aged garlic extract and one mg of steam-distilled garlic oil was given to a third group for seven years.

All three treatments significantly slashed the gastric cancer fatality rate.

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health briefs

Thriving on a Plant-Based Diet Anyone can thrive on a plant-based diet; it is simply a lifestyle choice to eat more plants, opting for a vegetarian or even vegan (no animal products at all) diet. Choose mostly whole, plant-based foods, such as a variety of colorful vegetables, fruits, whole grains, legumes, nuts and seeds. Meet individual needs by limiting or avoiding animal products (meat, eggs, fish, dairy, honey, etc.) Pay attention to the quality of food consumed, limiting sugar and highly processed foods.

Eating more plant-based whole foods may reduce the risk of developing heart disease, diabetes, certain cancers and cognitive decline, as well as reduce unwanted pounds. These benefits are seen with a highquality, plant-based diet; remember that jellybeans, soda and potato chips are also plant-based, but will not help prevent disease. Switching to a whole foods, plant-based diet is not only good for our health, it can benefit the planet by reducing our carbon footprint.

To start, simply add more plants as the focus of the plate, with meat as a complement, such as in soup, stew, stir-fry or fajitas. People often wonder if they are getting enough protein when not eating meat. Plants provide sources of protein from lentils and beans, edamame, seitan, tofu, tempeh, quinoa, nuts, nut butter, seeds and spinach. Good fats are found in avocado, olives, nuts, nut butters and seeds.

Including more whole foods and less ultra-processed food is a way to thrive on a plant-based diet. Over time, eating plant-based whole foods becomes second nature and can help us thrive.

Source: Joni Rampolla, RDN, CSOWM, LDN, of GIANT/ Martin’s Food Stores, is a board-certified specialist in obesity and weight management, a certified trainer in weight management and a graduate of Coach University.

For information about nutrition services, visit GiantFoodStores.com/Wellness. See ad, page 56.

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global briefs

Instant Home

IconBuild.com

3D-Printed Buildings on the Rise

ICON, an Austin-based startup, built the first permitted 3D-printed house in the U.S. in its hometown in 2018. Since then, the company has built a small neighborhood in Mexico and launched its Vulcan II printer, which can produce houses measuring up to 2,000 square feet. San Francisco-based Apis Cor is another company in the 3D-printing space: It has just completed a two-story, 6,900-square-foot building in Dubai and it plans to build a demonstration house in Santa Barbara, California, this year. Another tech startup, Haus.me, has opened an assembly plant in Reno, where it plans to ship its first offthe-grid models to buyers in Nevada, California and Arizona.

In the Netherlands, a consortium of companies has set up a factory with 3D-printing machines that use concrete; it plans to supply materials for five homes to be built in the city of Eindhoven. The upside of using 3D-printing techniques for building houses include lower cost, less waste and reduced construction time—six weeks versus six months. Current barriers include a lack of regulation and building codes, and a limit on the types of materials that can be used. The process is limited largely to plastics and concrete, and homes requiring wood or steel still need to use traditional methods.

Soothing Scents

Smells of Nature Lower Physiological Stress

In a virtual reality experiment, people recovered faster from a small electric shock when they smelled a mix of natural scents in a forest scene or grass in a park scene than when they smelled diesel or tar in an urban setting. Researchers at the Swedish University of Agricultural Sciences hypothesized that natural environments would reduce stress faster than a nonnatural one. After administering the small shock to induce stress, they tracked how quickly participants’ skin conductance levels rose and fell in each of the three environments.

The pleasant natural scents were the strongest predictor of reduced stress, both during the initial shock response and in recovery, suggesting that odor might have a much more profound effect on reducing stress than sights and sounds.

As study coauthor Johan Lundström, a neuropsychologist at Sweden’s Karolinska Institute, theorized smell is wired to bypass the thalamus, the brain’s switchboard, to go directly to the hypothalamus and olfactory cortex, creating a more immediate response than visual or auditory stimuli.

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Get your tickets now at www.JesuitCenter.org/2020JCSGConcert 3PM: $35 general admission, $25 seniors, $10 students 7PM: $35 general admission, $50 VIP, includes reception/meet-the-artists Mar 28 Lenten Day of Prayer on Pierre Teilhard de Chardin, SJ with Fr. Frank Kaminski, SJ & Ms. Anita Wood Apr 3-5 “I Carry Your Heart” Holy Week / Directed Weekend Retreat FOR GIFT CERTIFICATES, contact Melinda Leonwitz at mleonowitz@jesuitcenter.org or 610-670-3642.

See our full 2020 Calendar at w w w.JESUITCENTER.org March 2020

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global briefs

Electric propulsion has long been a goal of aviation manufacturers to lessen the carbon footprint of air travel.

On December 11, Vancouver, Canada-based Harbour Air launched the first successful test flight of an all-electric aircraft. Founder and CEO Greg McDougall piloted a 1956 de Havilland Beaver seaplane, rechristened the ePlane. Retrofitted with a 750-horsepower magni500 motor by MagniX, it took off from a dock on the Fraser River in Richmond, British Columbia, and flew for four minutes. The certification process will take one to two years. After that, the retrofits of the company’s existing fleet of small planes can begin. The challenge for airlines seeking to go green with large aircraft is that current technology leaves electric engines relatively weak for their weight and they have a short battery life, but these factors do not deter Harbour Air, which went carbon-neutral in 2007 and flies mostly short hops in the Northwest.

Tequila Waste Turned into Bio-Straws

Jose Cuervo, the bestselling tequila maker globally, has initiated an ecofriendly process of salvaging the leftover agave fibers from its distilling process and upcycling them into a more sustainable alternative to regular plastic straws. The biodegradable drinking straw will decompose up to 200 times faster than regular plastic. Made with an agave bio-based and U.S. Food and Drug Administration-approved composite, the new straws replace about a third of the polymers used in traditional straw production, and at the end of its lifecycle a straw can be consumed by microorganisms to fully biodegrade within one to five years in landfill conditions. The company plans to distribute millions of the straws this year at bars, restaurants and Jose Cuervo events across the U.S. and Mexico.

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Sustainable Power With a Recreational Bonus

Copenhagen has dramatically refashioned the look and function of a power station with a new state-of-theart, waste-to-power plant that powers 200,000 homes and doubles—actually, sextuples—as a ski slope, a climbing wall, a viewing tower, a hiking and running trail network, and a bar and restaurant. Named Copenhill, “It is the cleanest waste-to-energy power plant in the world,” says architect Bjarke Ingels. “It is a crystal clear example of ‘Hedonistic Sustainability’ because a sustainable city is not only better for the environment, it is also more enjoyable for the lives of its citizens.” The building, 278 feet tall at its apex, has a glass elevator for viewing the inner workings of how the city’s trash is transformed into both Palau Bans Chemicals electricity and heating, as well to Save Reefs as the best view in town of the Palau is the first country in the harbor. It has three ski lifts that world to ban ecologically harmful serve a one-third-mile course sunscreens containing oxybencoated with a special “plastic zone and octinoxate. Studies have grass” that provides the perfound the ingredients cause coral fect friction for both skiing and DNA to mutate in the larval stage, snowboarding. It even features which prevents coral from growthe tallest climbing wall in the ing properly and makes it more world, designed with overhangs susceptible to bleaching. Palau, and ledges of white, like an icy with a population of about 20,000 mountain. Ingels says 97 perpeople spread across 340 islands cent of Copenhagen residents between Australia and Japan, is a get their heating as a byproduct diving hotspot for tourists, and one of energy production from an of its lagoons has been named an integrated system in which the official UNESCO World Heritage electricity, heating and waste Site. President Tommy Remengesau disposal are combined into a says, “We have to live and respect single process. Copenhagen the environment, because the has a goal of becoming the environment is the nest of life.” world’s first carbon-neutral city by 2025.

Sunscreen Sanction

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Cuervo.com

Viva Agave

Waste-to-Energy ‘Matterhorn’

tale/Shutterstock.com

First Commercial E-Plane Makes History

HarbourAir.com

Ingus Kruklitis/Shutterstock.com

Green Flying

eco tip

Eating Greener Nina Firsoval/Shutterstock.com

Tips for Plant-Based Living Eating more fruits and vegetables as part of a plant-based diet is catching on. In 2019, more than one third of Americans said they plan to incorporate more plant-based foods into their diets to achieve their wellness resolutions, according to data company YouGov. For those new to “green eating”—and even for veggie-minded veterans—lots of helpful information is available now on what to consider in buying, preparing, re-using and discarding food.

The Environmental Working Group’s website at ewg.org/foodnews makes it easy to research pesticide levels in produce. Check out the Clean Fifteen and Dirty Dozen—the most toxin-free and toxin-heavy fruits and vegetables—along with related news and developments.

Home deliveries of local and organic produce can save

time and gas consumption from shopping. Some of the leading regional services include Fresh Direct (FreshDirect. com), Sun Basket (SunBasket.com), Green Bean Delivery (GreenBeanDelivery.com), Irv & Shelly’s Fresh Picks (FreshPicks.com) and Territory Foods (TerritoryFoods.com).

Composting combines food scraps with lawn and garden trimmings and more into a nutrient-rich, natural garden fertilizer. A useful guide to composting basics by the Environmental Protection Agency can be found at epa.gov/recycle/composting-home.

The phenomenon of food scrapping—using the parts of produce in recipes that are often thrown out—saves money in shopping, is easier on the environment and pleasingly leads to creative and innovative meals. A number of cookbooks are dedicated to the subject, including Cooking With Scraps: Turn Your Peels, Cores, Rinds, and Stems into Delicious Meals, by Lindsay-Jean Hard and Scraps, Peels, and Stems: Recipes and Tips for Rethinking Food Waste at Home, by Jill Lightner.

Plant-based foods can be swapped for traditional ingredients in countless recipes. MotherEarthLiving.com explains how aquafaba—the water from a can of beans— can replace egg whites, even in meringues. Bananas, applesauce and ground flaxseeds or chia seeds can substitute for eggs to bind baked goods. Coconut oil can replace butter and nutritional yeast can do the job of parmesan when sprinkled on pasta.

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It’s not a diet or a fad; it’s a way of life.

THE ROOTS OF GOOD HEALTH Thriving on a Plant-Based Diet W

by April Thompson

hether identifying as vegan, vegetarian, pescatarian, flexitarian or other veggie-friendly variant, a growing number of Americans are moving away from meat products and toward plant-rich foods. Most come to a plant-based diet for personal, planetary or animal welfare reasons; however, they stay for the flavorful foods they discover along their dietary journey and the health benefits they reap.

Marly McMillen-Beelman was prescribed medications to alleviate symptoms of irritable bowel syndrome. “I knew I didn’t want to be on prescriptions, so I decided to change my diet, beginning by giving up meat, dairy and eggs. I immediately felt much better and my symptoms went away naturally,” says the Kansas

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City, Missouri, author of The Everything Vegan Meal Prep Cookbook and founder of Chopped Academy, an online resource for food bloggers. “Now I eat an even greater variety of food than I did before I went vegan.”

While only 3 percent of Americans identified as vegan and 5 percent as vegetarian in a recent Gallup Poll, a 2018 report by restaurant consultants Baum + Whiteman indicates that about 83 percent are eating more plant-based foods.

Embarking on a plant-based diet is a lifelong adventure, but it can take time to adjust. Experts recommend a healthy dose of self-love with the newfound fondness for fruits and veggies. “Give yourself some slack and realize that dietary changes do not happen overnight,” says

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April Murray, a registered dietician in Costa Mesa, California. “Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils.”

A plant-oriented diet also can be flexible; health advocates encourage individuals to find a diet that works for them and their families. Leah Webb, the Asheville, North Carolina, author of Simple and Delicious Recipes for Cooking with Whole Foods on a Restrictive Diet, has adapted her diet over time to accommodate her family’s health needs.

Although Webb has always maintained a plant-rich diet, she began incorporating some animal products when her son was born. “He had severe food allergies and asthma, and needed a more diverse

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~Ocean Robbins

diet,” explains Webb, whose daughter also has cystic fibrosis. Cutting out grains was a game-changer in “calming down his gut, where most of immune response lies,” says Webb. “He is now off asthma medication and the number of allergens he suffers from has dropped from seven to two.”

Webb’s family eats bountifully from their backyard garden, complemented by meat and produce from local farmers’ markets, where she can be certain the foods were produced sustainably and humanely.

“I use meat to flavor soups or accent vegetables, rather than as the star of the show.

I like to focus on real flavors, using lots of garlic, herbs and spices,” says Webb.

Murray, author of The Everything Pegan Diet Cookbook: 300 Recipes for Starting—and Maintaining—the Pegan Diet, follows that diet, a mash-up of paleo and vegan regimens that focuses on whole, fresh and sustainable food high in healthy fats and vitamins. The Pegan diet eschews refined sugar and highly processed foods, while allowing meat, poultry, fish and eggs, as well as gluten-free grains, legumes and dairy products in small amounts.

“This diet can be helpful to different people in so many ways,” says Murray.

“For people with diabetes and blood sugar dysregulation, this high-fiber diet can

Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils. ~April Murray help lower blood sugar and insulin levels.

Heart health will improve, as you’ll be eating less animal products, which can be high in cholesterol and saturated fat. Many individuals also find themselves losing unwanted weight as they get filled up so quickly with these whole foods.”

Plant-Based Nutrition Made Easy

While some worry about getting sufficient nutrients on a largely plant-based diet, nutrition experts say these fears are unfounded. “People think they need to calculate every nutrient, but if you eat a plant-centered, whole-foods diet, you will get every vitamin and mineral you need to thrive,” says Ocean Robbins, co-founder of the Food Revolution Network and author of The 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. Legumes, nuts and seeds are all healthy, abundant sources of protein and iron.

Reed Mangels, author of Your Complete Vegan Pregnancy: Your All-in-One Guide to a Healthy, Holistic, Plant-Based Pregnancy, busts the myth that cow’s milk is a must for growing bones. “Calcium, vitamin D and protein are the nutrients we usually associate with bone health. One easy way to get all three is a soy-based or pea protein-based plant milk that is fortified with calcium and vitamin D,” says Mangels, adding that green vegetables like kale, bok choy, collards and broccoli are great sources of calcium.

“‘Eating the rainbow’ is great way to make sure you’re consuming a variety of nutrients,” offers London-based Ben Pook, who co-authored the cookbook So Vegan in 5 with his partner Roxy Pope. “Many vitamins, minerals and antioxidants bring their own distinctive colors to fruits and vegetables, so preparing colorful meals is a simple way of getting as many nutrients into your diet as possible.”

Getting Social

Dietary changes can be challenging to navigate initially, particularly when faced with social situations ranging from family gatherings to cohabitation. Having a good plan going into such situations can help ease the transition, say experts. “Never show up to an event hungry. You will be more likely to make a good decision if you

Plant-Based Primer

Rawpixel.com/Shutterstock.com

N

avigating the lexicon of plant-based diets can be tricky, and choosing a diet even trickier. Here’s a brief guide to some of the commonly used terms.

Flexitarians eat a mainly vegetarian diet, but will consume meat on occasion.

Pegans (a term coined by Dr. Mark Hyman, who follows the diet) focus on eating vegetables, fruits, nuts, seeds, meat, fish and eggs, while avoiding dairy, grains, legumes, sugar and processed foods.

Pescatarians like radio host Howard Stern eat fish, seafood and other forms of animal products such as dairy, but don’t eat other forms of meat such as chicken, beef or pork.

Plant-based diets, followed by celebrities like Ben Stiller, consist mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, with few or no animal products.

Vegans don’t consume any animal products, including eggs, dairy, honey or gelatin. Famous vegans include Ellen DeGeneres, Betty White, Beyonce, Bill Clinton, Madonna and Venus Williams.

Vegetarians refrain from meat and seafood, but will consume dairy or other animal byproducts such as honey. Well-known vegetarians include Albert Einstein, Arnold Schwarzenegger, Doris Day, Jane Goodall, Kristen Wiig and Prince.

March 2020

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are nourished. On agree to respect each I call myself a secular the way there, remind other’s choices. Make vegan because I don’t yourself why you are it a shared learning making the transition have a dogmatic approach journey rather than a to the way I eat. to plant-based eating,” power struggle,” says suggests Murray. ~Marly McMillen-Beelman Robbins. For example,

“I call myself a he suggests making a secular vegan because vegetarian base and I don’t have a dogmatic approach to the allowing those that want animal products way I eat. If I go to a family dinner and to add them as toppings. A burrito bar can someone has made something special for accommodate all diets by allowing people me, but they used a non-vegan cheese, I to add their own fixings to a base of beans will respect my family member’s effort and and tortillas, whether those be dairy opeat some of it. These situations will pop up tions like cheese and sour cream or veganfrom time to time, and the more you can friendly guacamole and salsa. be compassionate with yourself, the bet For families with kids, being flexible ter,” says McMillen-Beelman. and inclusive can help make changes feel

“If you are living with people who are more positive and sustainable. “We never not joining you in making a dietary shift, eat processed foods at home, but parties

Tips to Stay on the Plant Track

M

any new regimens begin with gusto, only to be abandoned because old diets die hard. Here are some expert tips for eating well over the long haul.

“Find plant-based options at your favorite restaurants, and be open to new flavors. I promise you, your taste buds will change,” says April Murray, dietician and author of The Everything Pegan Diet Cookbook. To keep the momentum and inspiration going, follow plant-based chefs on social media, she adds.

When switching to a plant-based diet, some miss the rich, fatty flavors found in meat, says Ben Pook, co-author of So Vegan in 5. “The trick we found is using ingredients rich in umami, which is a flavor commonly found in meat. One of our favorites is miso paste (fermented soybeans), which has an intense savory taste. We often add it to stews, pies and even pastas to deliver more depth of flavor. Soy sauce and porcini mushrooms are also a great substitute.”

“Sustainable change doesn’t happen overnight. If not sure what to cook, start with one big salad a week. When you get

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the hang of that, add in something else, like prepping snacks from scratch. Small things add up over time,” says Leah Webb, author of The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook.

“Seek out loved ones who share your food values and nurture those relationships. You might be surprised how many people around you are also quietly trying to achieve similar goals,” says Ocean Robbins, founder of the Food Revolution Network.

“We put a lot of pressure on ourselves when we first switched to a plantbased diet. Shopping for vegan food and eating out at restaurants felt very overwhelming, and we found ourselves spending hours checking food labels.

We’ve come to realize that veganism isn’t black or white and encourage others not to worry about making mistakes along the way,” shares Pook.

If we can’t resist temptation on occasion, that’s okay too, Murray says. “That one unhealthy meal won’t undo all the hard work you’ve put in. Get right back on track the next morning. Positivity is key.”

are that time I tell my kids they can eat whatever they want,” says Webb.

“Get your children involved, so that they are more engaged in the eating experience. Let your children pick out recipes or snacks for the week. Make the food look pretty and it will taste more satisfying,” adds Murray.

Plant Prep Made Easy

Plant-based chefs have plenty of kitchen hacks for making food prep and planning fun and easy. Robbins suggests finding go-to recipes to put on repeat. “Your prep time goes down a lot as you make the same dish, and the familiarity will help you develop lasting habits around new food patterns,” he says.

Webb incorporates a healthy protein, fat and vegetable into every meal, even breakfast, but cooks in batches and freezes portions or repurposes leftovers to simplify mealtimes. “You’ll get burned out if you try to cook something from scratch every meal,” says Webb. “We eat a lot of eggs because we raise chickens, so I’ll do baked frittatas I can reheat during the week.”

Advance meal prep can take the pressure off busy times like the weekday breakfast rush, adds Robbins. One of his favorite breakfasts involves soaking oats and chia seeds overnight, which he tops in the morning with some unsweetened soy or coconut milk, chopped banana, frozen blueberries, and a dash of maple syrup, vanilla and nutmeg. “It’s full of omega-3 fatty acids, protein, antioxidants and phytonutrients,” he says.

Webb encourages people to get out of their food comfort zones by experimenting with approximate ingredients, like swapping kabocha or honeynut squash for butternut squash.

Robbins also suggests making social connections with others on the same path by cooking them a meal, organizing a meal swap or sharing extras. “It’s not a diet or a fad; it’s a way of life. Start where you are and remember it’s not about perfection, it’s about progress. Have love, dignity and compassion toward yourself and others along the journey,” he says.

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April Thompson is a freelance writer based in Washington, D.C. Connect at AprilWrites.com.

March 2020

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conscious eating

Meatless Makeover A Plant-Based Spin on Classic Dishes

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by April Thompson

hen contemplating a shift toward a plant-based diet, some may prematurely mourn the loss of their favorite meaty classics. Luckily, enterprising vegan chefs have experimented with flavors and textures that will lure almost any palate into loving a plant-based version of their favorite dishes without resorting to processed foods.

“Plant-based versions of classic dishes offer all the nutritional benefits of plants without the cholesterol and saturated fats from animal products,” says chef and author Marly McMillen-Beelman. “You don’t have to abandon all your favorite foods to become vegan—just veganize them.”

The Kansas City chef makes carrot “dogs”, for example, by roasting carrots in a savory mix of tamari, agave, miso, paprika and garlic for a cookout-worthy treat. McMillen-Beelman’s cookbook The Everything Vegan Meal Prep Cookbook also offers many bean- and legume-based versions of classic sandwiches, like a vegan “Big Mac” with quinoa and pinto beans; a burger made from oats, black beans and pecans; meatballs from tofu and lentils; and a chicken salad based on tempeh, a

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fermented, soy-based, high-protein product with a nutty flavor.

“A lot of people like using tempeh, tofu or jackfruit for a meaty texture. It needs to be well seasoned, but so does meat,” suggests Ocean Robbins, author of The 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World. “To mimic cheese, some combination of nuts and nutritional yeast, cultured nut cheeses or plant-based milks works nicely.”

McMillen-Beelman likes using jackfruit for a “pulled pork” sandwich or taco, the tropical fruit being packed with vitamin C, protein, calcium, potassium and iron. Her slow-cooked version leans on whole-food ingredients, including pear and cranberries, to add natural sweetness and phytonutrients. “I use canned jackfruit because it’s much easier to find and cook with than the expensive jumbo whole fruit,” she says.

Ben Pook, the London co-author with Roxy Pope of So Vegan in 5, says mushrooms lend substance and umami flavor to vegan dishes such as a mushroom, sage and onion Wellington as a

Vegan food doesn’t need to be expensive, boring or complicated. ~Ben Pook substitute for the classic beef Wellington.

“We use portobello mushrooms for their meaty texture, which we surround with a sage and onion stuffing—all wrapped in vegan puff pastry to create a centerpiece worthy of any dinner party,” says Pook, whose cookbook features dozens of plant-based recipes that contain only five ingredients each, such as a broccoli alfredo with cashews, broccolini, tagliatelle pasta, nutritional yeast and garlic.

Nuts can also work wonders in a vegetarian dish, such as Pook and Pope’s walnut meat tacos, which blend toasted walnuts together with spices like cumin, paprika, garlic and chili powder to create a mince-like texture built into a taco with toppings galore.

Many classic dishes can also be adapted by simply leaving out the meat and letting the spices, herbs and vegetables shine through; for example, in a vegan shepherd’s pie, go with penne pasta with red sauce or a garlicky pesto with extra nuts, greens and olive oil in lieu of cheese.

Sweet tooth cravings can be satisfied with healthy, plant-based versions of classic desserts, substituting aquafaba (the starchy liquid left over from canned beans) instead of frothy egg whites, or olive oil or avocado for butter.

Nut butters can also add a touch of richness to a dish, whether sweet or savory.

“I love making a peanut coconut milk curry soup with onions, mushrooms and bok choy, with peanut butter, lime juice and soy sauce blended into the coconut milk for a luxurious flavor and texture. It’s great over potatoes, quinoa or rice,” says Robbins.

“Vegan food doesn’t need to be expensive, boring or complicated,” Pook says. “There really are endless possibilities when it comes to cooking with plants, so don’t be afraid to experiment and create your own twist.”

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

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Magical Meatless Meals

Combine the plant-based milk and apple cider vinegar in a separate bowl. Let sit for a minute or two until the milk curdles and turns into a “buttermilk”. Then add the hot sauce and mix everything together until the ingredients are well combined. Set aside.

Meanwhile, add the flour to a small plate and set aside. Press the tofu if required.

(Extra-firm tofu contains very little moisture, so this step isn’t always necessary.)

Then slice the block in half and break the tofu into bite-sized pieces with hands.

Vegan Popcorn ‘Chicken’ Yields: 4 to 6 servings

The way you think, the way you behave, the way you eat, can influence your life by 30 to 50 years. ~Deepak Chopra

Your Care.

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Your Hospice.

10.5 oz extra-firm tofu Sea salt and pepper ½ cup flour Vegetable oil Dry ingredients: 3.5 oz paprika-flavored chips 4 Tbsp flour 2 tsp dried oregano 1 tsp smoked paprika ½ tsp onion powder ½ tsp garlic powder Wet ingredients: ½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce To serve: Tomato ketchup Vegan mayonnaise

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Crush the paprika crisps between a clean tea towel using a rolling pin until no big pieces remain. Transfer to a bowl along

Season the tofu on both sides with salt and pepper; dip tofu into the flour, followed by the milk mixture, then the crisp mixture. Repeat until all the tofu pieces have been coated.

Add the vegetable oil to a pan until it’s ¼-inch deep. Tip: Use a wok to reduce the amount of oil needed. Heat the oil on medium-high. Drop a tiny amount of the dry mixture; if it starts sizzling as soon as it hits the oil, it’s ready.

Carefully add half a dozen or so tofu pieces to the hot oil and fry for about 2 minutes on each side or until the tofu begins to brown and is extra crispy. It’s important to not overcrowd the pan, as it can lower the temperature of the oil.

When the tofu is ready, carefully remove it from the pan and transfer it to a plate lined with parchment paper; immediately season it with some extra salt, which will help make it even crispier. Repeat until all the tofu pieces are cooked. Serve with a favorite dip, such as one made by combining equal amounts of tomato ketchup and vegan mayo.

Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

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

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photos by Andrew Hayes-Watkins

with the remaining dry ingredients and a pinch of salt and pepper. Use a spoon to mix everything together, then set aside.

Walnut Meat Tacos Yields: 4 servings Walnut meat: 14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin 3 garlic cloves 2 tsp balsamic vinegar 2 tsp maple syrup 2.5 oz sun-dried tomatoes in oil Sea salt Black bean mixture: 9 oz canned sweet corn 14 oz canned black beans Sea salt and pepper ½ lime Handful of fresh cilantro Salsa: 9 oz cherry tomatoes 1 green chili 1 red onion 1 lime Handful of fresh cilantro Sea salt and pepper To serve: 2 avocados ½ lime 8-10 small corn tortillas Vegan yogurt (recipe continues on page 24)

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Meanwhile, drain and rinse the black beans and sweet corn. Transfer them to a separate pan and stir in a generous pinch of salt and pepper, as well as the juice from the lime.

Heat through for 5 minutes on a medium heat. Remove the pan from the heat, roughly chop the cilantro and stir it into the beans and sweet corn.

Add the cooked walnuts, garlic and spices to a food processor along with the balsamic vinegar, maple syrup, sun-dried tomatoes (drain as much oil as possible) and a pinch of salt.

Process for a minute or two until the walnut mixture turns into a mince-like texture.

Next, prepare the salsa by slicing the cherry tomatoes into quarters and transfer them to a mixing bowl. Peel and dice the red onion, slice the chili (leave the seeds in if spicy is preferred) and roughly chop the cilantro leaves, adding all to the mixing bowl. Squeeze the juice from the lime into the bowl, along with a generous pinch of salt and pepper, then stir to combine.

Meanwhile, heat through the tortillas in a pan over a low-medium heat.

Slice the avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl along with juice from half a lime.

When you’re ready to assemble your tacos, spoon a few tablespoons of the walnut mixture on top of a tortilla, followed by the bean mixture, salsa and a dollop of mashed avocado. Top with a drizzle of vegan yogurt. Repeat for the remaining tacos.

Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

photo by Andrew Hayes-Watkins

Toast the walnuts in a pan over a medium heat for 6-8 minutes or until they begin to smoke. Keep an eye on them and stir occasionally to prevent them burning. Then peel and dice the garlic and add it to the walnuts along with the smoked paprika, chili powder and ground cumin. Stir to coat the walnuts in the spices, then cook for 2 minutes.

Mushroom, Sage and Onion Wellington An absolute showstopper and the perfect dish to make for friends on a Sunday afternoon alongside some tasty, roasted vegetables.

Yields: 4 servings 8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puff pastry Preheat oven to 425° F and line a large baking tray with baking paper. Wipe any excess dirt off the mushrooms and place five of them in an ovenproof dish. Drizzle with olive oil and season with sea salt and pepper, then bake for 15 minutes.

Remove the mushrooms from the oven and set aside, leaving the oven switched on for later.

Meanwhile, quarter the remaining mushrooms; peel and roughly chop the onions and add to a food processor along with sage leaves, walnuts, ½ teaspoon of salt

and 1 teaspoon of pepper. Process to form a smooth paste, then fry in a pan over a medium-high heat for 15 minutes, stirring frequently. Set aside to cool for 10 minutes.

Roll out one sheet of pastry onto the lined baking tray. Spread a third of the paste down the middle of the pastry lengthways, spreading it 2 inches wide and leaving the same length clear at each end.

Turn the baked mushrooms upside-down to drain excess juices, then place three of the mushrooms, gills facing up, on top of the paste along the middle of the pastry.

Add the remaining two mushrooms, gills facing down, between the three mushrooms. Spoon the remaining paste around the mushrooms to cover them on all sides.

Place the second sheet of pastry on top and use your fingers to seal the edges together.

Trim around the Wellington roughly one inch away from the filling, discarding the excess pastry as you go. Lightly score the Wellington with diagonal lines at 1-inch intervals and brush with olive oil. Bake in the oven for 50 minutes, until the pastry turns a lovely golden brown. Remove from the oven and serve in slices.

Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

24

Lancaster-Berks

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CAFES/RESTAURANTS

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a vapor rub or zinc sulfate “may decrease cold symptoms in children.” Here are those and some other natural strategies:

healthy kids

COLD-BUSTERS 1

by Ronica O’Hara

drinking water, add a spritz of lemon, ginger, crushed berries or fruit juice to give it some flavor,” advises Heather Tynan, ND, of Evergreen Naturopathic, in San Diego. A child can also drink coconut water or suck on frozen berries or popsicles.

2

Honey for sleeplessness and coughs: Honey can kill

M

arch brings the first whiffs of fragrant spring air, along with a heightened chance of runny noses, coughs, sore throats and congestion in youngsters. The spring and fall months are the most likely times to catch a cold because seasonal allergens inflame nostrils, making it easier for cold viruses to have their way. Although many worried parents reach for cold and cough medicines, antihistamines or even antibiotics, there

26

Lancaster-Berks

is little evidence that these ease symptoms or hasten recovery, and they may even cause harm, according to reports from the American Academy of Pediatrics (AAP).

The AAP suggests some natural approaches for symptoms, including sponging for fevers as well as hydration, honey and chest rubs. A metastudy published in American Family Physician in 2012 found that treatment with buckwheat honey, Umcka ColdCare, nasal saline irrigation,

NALancaster.com | NABerks.com

both viruses and bacteria, and in a Pennsylvania State University study, a bedtime teaspoon of buckwheat honey beat out dextromethorphan, a cough suppressant used in over-the-counter cold and cough medicines, in helping kids sleep better and cough less. (But don’t give honey to a kid under age 1 because of the risk of botulism.)

3

Chest rub to ease congestion: A chest rub can help clear a

child’s congestion, but choose natural ingredients like aloe, eucalyptus, lavender and rosemary; that’s a safer bet than the standard mentholated products which can cause breathing problems in toddlers.

Natural alternatives are sold at health food stores, and a do-it-yourself version can be

Olesia Bilkei/ Shutterstock.com

Natural Remedies for Kids

Hydration to flush out germs: “If your child doesn’t like

made simply by mixing together one cup of coconut oil, 20 drops of eucalyptus oil and 10 drops of peppermint oil.

4

Essential oils to fight infection: A combination of

five essential oils—clove, lemon, cinnamon bark, eucalyptus and rosemary, commonly known as four thieves—has antibacterial, antiseptic, antiviral and immune-stimulating properties, says Tynan. “Diffuse it in your child’s room, or dilute well (about one to two drops per five milliliters of carrier oil) and apply under their nose, behind their ears and on the back of their neck, on their chest and on the soles of their feet.”

5

Saltwater gargle for a sore throat: As soon as anyone

in her family shows signs of getting sick, they begin gargling with salt water, says Tangela Walker-Craft, a mother and former teacher in Lakeland, Florida. “Saltwater loosens mucus and flushes bacteria out of the throat. It will also help to reduce swelling,” she says.

6

Elderberry or Umcka to ease symptoms: A recent

meta-analysis in Complementary Therapies in Medicine concluded that elderberry syrup (in stores as Sambucol) reduces the duration and severity of cold

and flu symptoms. “The syrup is sweet and delicious, so typically very easy to get children to take,” says naturopathic doctor Kiera Smialek, of Scottsdale, Arizona.

Umcka ColdCare, based on the South African geranium, halved cold symptoms in five days compared to a placebo in a University of Chicago study.

7 8

We Believe Everyone Deserves To Live The Life They Dream We Give You The Tools To Make It Happen

Zinc sulfate to shorten a cold: If taken within the first

24 hours of symptoms, zinc sulfate tablets or syrup can reduce colds by a day or more, studies suggest.

Warming socks to boost immunity: This odd-sounding

strategy “increases circulation, decreases chest congestion and increases the activity of the immune system,” says Smialek.

Soak a pair of cotton socks in ice cold water.

Wring them out and place them on the child’s feet. Cover them with thick dry socks, ideally wool. Keep them on overnight. In the morning, the wet, cotton socks will be dry.

“Remember, the best remedies for cold and flu are rest and time,” says Tynan. In the meantime, though, steps like these “can help you kick it much faster and reduce some symptoms while you’re doing so.”

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Ronica A. O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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fit body

website NoMeatAthlete.com and CEO of vegan supplement maker Complement, in Boulder, Colorado.

VEGAN FITNESS A Healthy Choice for Body and Planet

by Marlaina Donato

T

ennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among the athletes that opt for healthy, plant-dominant diets to reach their personal best, a trend that belies some misconceptions about what it means to be vegan. “Going vegan implies a larger, lifestyle choice based on personal ethics, but athletes report that they just feel better,” says Brenda Carey, editor-in-chief of Vegan Health and Fitness Magazine. “They’re also surprised at how well they put on muscle after making this dietary change.”

A balanced vegan diet can provide everything an active body needs for muscle

mass, stamina and recovery while lowering the risk of heart disease. A 2018 metaanalysis of 40 studies published in the peerreviewed journal PLOS One concludes that a plant-powered diet fosters a healthier cardio-metabolic profile. According to Dutch researchers, amping up nutrition from plants may also lower the risk of insulin resistance and Type 2 diabetes. Devotees report unexpected perks.

“I recover faster. I also have more natural energy without the need for caffeine and reduced inflammation, as confirmed in blood tests,” says Matt Tullman, managing partner of the community-building

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Bolstering the diet with foods like quinoa, chia seeds, nut butters and vegan energy powders, as well as combining foods for a more complete protein profile, is important. For example, pairing whole-grain rice with beans makes a complete protein, says Stefanie Moir, international vegan fitness coach and founder of VeganAesthetics. co.uk, in Glasgow, Scotland.

“Eating a wide variety of foods across the plant kingdom ensures that you reach your fitness goals,” says Moir, who trains six days a week and opts for a breakfast of oats with nut butter and chia seeds. “If you want a ‘superfood’ component, you can add cacao powder for antioxidants and a great chocolate taste.”

Tullman acknowledges that there are some exceptions to protein requirements— especially for the elderly, individuals with certain chronic diseases and pregnant women—but he notes that daily protein needs are less than we’ve been conditioned to believe. “If you track your macronutrients through a day, you’ll find that you’re getting adequate protein.”

Professional bodybuilder Torre Washington, in Tamarac, Florida, keeps it simple. “We’re all unique individuals, so it’s up to each person to test things without fear of lack.” The National Academy of Sports Medicine-certified coach loves antioxidantrich blueberries, filling apples and potassium-packed bananas, and tends to choose calorically lower, nutritionally dense foods

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Nutritional Superpowers

Mentally, it’s given me more depth of thought and spiritually connected me with the “YOUniverse” as a whole. ~Torre Washington during periods that he’s competing.

Carey suggests vegan meal delivery services as an option and vegan-friendly restaurants in a pinch, but attests to an easy system of meal prep for consistency. “Some people like to meal prep one day a week— cooking brown rice, quinoa and chopping veggies. This way, you can just throw it together when it’s time to eat,” she says.

“You can also eat more simply and throw a bunch of yummy fruits or veggies into the blender for smoothies or soups.”

For added fortification, some experts recommend supplementing with vegan sources of vitamin B12, especially for active women in their child-bearing years and older individuals, because B12 absorption is compromised as we age. Adding a vegan source of vitamin D is also a wise choice if exposure to natural sunlight is not adequate.

The Big Picture

For the vegan athlete, workout gear that doesn’t contain wool or leather is the way to go. “Making conscious choices expands beyond your plate, and a lot of brands have vegan-friendly shoes,” says Moir.

“The difference between ‘plant-based’ and ‘vegan’ has to do with ethical moti-

vations and treatment of animals,” says Tullman. “Natural fibers such as cotton and synthetic fabrics like polyester are fine.”

The path of vegan fitness can not only offer health benefits, but also a personal connection to the Earth. “It’s given me an opportunity to share my journey with others and to allow them to reach their own

specific goals,” says Washington. “Mentally, it’s given me more depth of thought and spiritually connected me with the ‘YOUniverse’ as a whole.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

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Is Your Mattress The Problem?

How to get a good night's sleep, without harmful chemicals

T

ake 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.

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 offgassed 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 painfree on a natural, organic mattress,” says Ben McClure, president of

advertorial 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 inner-spring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.

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.

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.

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

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, Hypnos, Gold Bond and iAdjust.

“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

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: "Good Night" Sleep Mask ($9.95 value). Here’s a natural way to fall asleep faster and wake up feeling better! The “Good Night” Sleep Mask helps create a state of pure darkness by keeping light away from your eyes. Get the restful, relaxing sleep you need, without pills.

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: LB0320) 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: "Good Night" Sleep Mask ($9.95 value) 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 Mar. 31, 2020.

Gardner’s Mattress & More - 830 Plaza Blvd., Lancaster, PA 17601 Phone: 717-299-6228 - Online: www.GardnersMattressAndMore.com

N eiw on Sect

Plant-Based

H

H e alth & W e lln e ss s e ction

erbs, plants, roots, flowers and bark have been used for millennia to strengthen the body’s natural healing capacity. One of the oldest written records of using plants for wellness can be found in ancient Egyptian papyri dating back to 1550 B.C., which are believed to be written from an even older source. Through countless experiments of trial-and-error, our ancestors have been discovering the many benefits that Mother Earth has to offer through her foliage, seeds and abundant vegeta-

tion, passing this information on through writings and oral histories. Many cultures throughout the world still rely heavily on Earth’s bounty for healing.

As we become interested in educating ourselves about natural health and wellness, it is vital to have as much information as possible—education is the key. The more we know about available natural options, the stronger our decision-making ability will be as we strive to improve our overall health in body, mind and spirit.

If You Are Reading This, So Are Your Potential Customers.

Nothing is more beautiful than the loveliness of the woods before sunrise. ~George Washington Carver

32

Lancaster-Berks

Contact us today for ad rates.

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Natural Awakenings magazine is pleased to introduce our newest section, Plant-Based Health and Wellness, as a helpful tool for readers to gain understanding and information. Each month, the section will showcase natural, plantbased approaches for healing, along with their history, uses and benefits. We’ll include local businesses and practitioners as resources that are invested in teaching and sharing their knowledge about the natural properties and benefits of these vital and energizing approaches.

Disclaimer: We collected this information from various sources for the convenience of our customers. The statements made regarding these products were not evaluated by the Food and Drug Administration. The efficacy of these products is not confirmed by FDA-approved research.

These products are not intended to diagnose, treat, cure or prevent any disease. The information presented here is not meant as a substitute for information from healthcare practitioners. Before using any product, it is advised to consult your healthcare practitioner regarding the risk of interactions or complications with a medical condition or medications.

IRA_EVVA/Shutterstock.com

healing ways

CBD’s New Frontier Help for Mental Health

W

by Julie Marshall

hen Kaye HerHowever, as an unIt’s really important bert’s husband regulated supplement, CBD for people to know presents a challenge for brought home their options and consumers in its ubiquity a free sample of cannabidiol (CBD) oil, she didn’t to keep looking for from CBD-infused pillows hesitate to give it a try. what works for them. to gummies, soaps and Having heard about its even pet food. Discerning ~Peter Bongiorno calming effects, she gave purity, dosage and safety CBD to her three sons, are real concerns for those whose attention deficit hyperactivity disthat may grab any bottle off the shelf. order made home-schooling difficult due

Consumers must become well into frequent tantrums and lack of focus. “I formed, especially when replacing medicadidn’t expect CBD to be miraculous, but tions for serious disorders, experts say. But I was surprised that my kids’ frustrations for anxiety and emotional well-being, CBD were greatly reduced,” says the Austin, is largely heralded as a safe and natural Texas, mom. “We weren’t seeing the sechoice by providers well-versed in CBD, verity of meltdowns.” such as Peter Bongiorno, past president of

The use of CBD in tinctures, capthe New York Association of Naturopathic sules and lotions has grown exponenPhysicians. “It’s really important for people tially, along with the science to prove its to know their options and to keep looking efficacy in remediating physical pain. for what works for them,” he says.

Newer, but equally as robust, is the viThe Feel-Good Molecule ability of CBD as a remedy for mental CBD, a compound extracted from the health-related issues, experts say, pointhemp plant, is appealing because it can ing to anxiety, depression and stress as raise the level of cannabinoids—feel-good the top three applications.

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We imagine the people suffering who need support and think about how we are growing the plants to help them. ~Lara Miller molecules naturally created within the human body. “When we can’t sleep or are stressed out, cannabinoid levels go way down,” Bongiorno says. While prescription drugs overwhelm the body with adverse side effects, CBD can healthfully bring back balance.

But CBD won’t trigger an altered state because there is little to no tetrahydrocannabinol (THC), the psychoactive chemical in marijuana that produces a high, he says, adding that he starts patients at a low daily dose of 25 milligrams.

It’s important to talk with a physician about drug interactions, Bongiorno says. For instance, CBD can increase levels of blood-thinning medications, according to a 2017 study published in Epilepsy & Behavior Case Reports.

CBD can possibly treat a wide range of conditions, from fear of public speaking to bipolar and post-traumatic stress disorders, but more research is needed, experts say. A 2018 clinical trial published in JAMA Psychiatry suggests CBD offers potential in treating psychosis. More recently, researchers in a 2019 case study of 27 patients published by the Permanente Journal concluded, “Cannabidiol may hold benefit for anxiety-related disorders.”

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The most important step consumers can take to find a safe, quality product is to know where their CBD comes from, experts say.

Lara Miller is an organic farmer in Lafayette, Colorado, who in 2017 dedicated a parcel of her two-acre farm to growing hemp for her business, North Field Farmacy. “I added in hemp because it is a dynamic plant that produces fiber, seed and medicine for us humans, all at the same time,” she says.

Miller’s small, women-owned business grows the leafy plants outdoors in organic soil and harvests by hand. “We test in the field, post-harvest, during extraction and in the final product,” she says. “We know our product is clean and pure and potent.”

This isn’t always the case. A 2017 study published in the Journal of the American Medical Association showed that in 84 CBD products sold online by 31 companies, 26 percent contained less CBD than the amount listed on the label.

Miller receives weekly calls from those wanting to purchase her plants and start a CBD business. “What bothers me the most is that not one person has asked how my hemp is grown,” she says.

“It all feels like a big grab; the integrity isn’t there.”

Miller continues to decline these requests and spends her days on the farm, where—come harvest time—she, alongside her crew, engages in some visualizations. “We imagine the people suffering who need support and think about how we are growing the plants to help them.”

Julie Marshall is a Colorado-based writer and author of Making Burros Fly: Cleveland Amory, Animal Rescue Pioneer. Connect with her at FlyingBurros@gmail.com.

CBD for Emotional Well-being

by Tucker McCleary

U

sing cannabidiol (CBD) for emotional well-being has become a preferred remedy since the 2018 Farm Bill allowed hemp to legally be grown for CBD production. According to the Anxiety and Depression Association of America, more than 40 million Americans are affected by anxiety, depression, post-traumatic stress disorder (PTSD) or another form of mental health ailment each year.

In his book Cannabis Pharmacy, Michael Backes states, “The density of CB1 receptors found in the brain indicates that the endocannabinoid system can regulate emotional disorders since their structures regulate anxiety and other related conditions.”

The National Center for Biotechnology Information published an article about 23 studies conducted on CBD that found low doses ranging from one to 50 milligrams a day to be effective for treating anxiety or other emotional disorder symptoms.

An article from Projectcbd.org shows vaping CBD is a fast-acting way to get almost instant relief, but offers the shortest duration of relief. CBD that is ingested orally or sublingually is the most effective option because it will slowly bind with receptors in the body throughout the day.

It is important to contact a trained medical or mental health professional to discuss symptoms concerning mental/ emotional well-being and overall health in general, as well as potential interactions with current medications.

Tucker McCleary is the CBD American Shaman Carlisle branch store manager with basic and advanced certifications in medicinal cannabis, cannabis business and dispensary operations. For more information, call 717-254-6643 or email TuckerMcCleary@VitalityOrganics.org. See ads, pages 39 and 52.

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BD American Shaman of PA continues to establish itself as an industry leader by introducing strains of cannabigerol (CBG) hemp flower, including Jack Frost and John Snow. CBG, the non-psychoactive “mother cannabinoid”, is one of more than 100 cannabinoids found in the cannabis plant.

It typically converts into cannabidiol (CBD) and tetrahydrocannabinol (THC) as the hemp plant grows, but some strains of industrial hemp, including Jack Frost, are bred specifically to produce high levels of CBG in order to take advantage of its beneficial effects.

CBD and CBG bind to receptors in the body. CBD has been more extensively researched, while CBG is the “next big thing” in hemp products.

Neither compound is psychoactive, meaning while they may have beneficial health-supporting properties, they won't give a “high” feeling. CBG is good for supporting a wide range of health systems, including mood, energy, sleep patterns, and muscle and joint function.

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Lancaster-Berks

HEMP GETS HOT Meet the Hardest Working Plant on the Planet

by Julie Peterson

A

crop that was illegal Right now, it’s separate the long outer fibers in U.S. soil for more the Wild West (bast) from the short inner than half a century fibers (hurd). Hemp hurd makes of agriculture. extremely durable hempcrete is now reaching for the sun.

Industrial hemp, the low- or ~Dustin Enge for construction, absorbent and no-THC cousin to marijuana, dust-free animal bedding or pelhas created high hopes among farmers, lets for heating stoves. An exponential rise agricultural researchers, manufacturers and in the use of hemp is expected because it can consumers. By 2019, America had become replace products made from paper, wood, the world’s third-largest producer, behind plastic, cotton and fossil fuels.

Canada and China, where it’s been culti “Hemp fiber is going to dominate the vated for 8,500 years. market once we get to the full manufactur “It’s the fastest-growing ag industry ing potential,” says Erica Stark, executive that we’ve ever seen,” says Tara Valentine, director of the National Hemp Association, hemp specialist at the Rodale Institute, in Washington, D.C. in Kutztown, Pennsylvania. Since hemp’s

The first introductions consumers can inclusion in the 2018 Farm Bill, Rodale’s expect include hemp paper products, such hemp web page hits have grown 10-fold. as plates and toilet paper, and biodegradable hemp bioplastics like cutlery and cups.

Better Products Construction materials and other products are expected to quickly follow.

All parts of the hemp plant are useful in multiple ways, and hemp has applications Environmentally Friendly in textiles, construction, bioremediation, technology, nutrition and health, including The Institute of Papermaking and Printcannabidiol (CBD). The seeds are rich in ing, at the Technical University of Lodz, protein, essential fatty acids and vitamins.

Poland, did a 2015 study comparing makThey can be eaten, ground into flour or ing paper from wood to making it from pressed for oil that is used for cooking or in hemp. Among the findings: hemp takes body care products. four months to grow, while trees need 20 The stems undergo decortication to to 80 years. An acre of hemp can produce

NALancaster.com | NABerks.com

four or more times as much paper as an acre of trees. Hemp paper doesn’t need toxic bleaching and can be recycled twice as many times. Other studies concur.

Paper without deforestation would be a major benefit, but it’s a minor job on hemp’s profound résumé. “Hemp needs to be a part of every climate change conversation, not only because it sequesters huge amounts of carbon during cultivation, but also because construction products made out of hemp will continue to sequester carbon for up to 100 years,” says Stark.

Hemp could also help save the depleted soil on U.S. farmland that has been destroyed by tilling and synthetic fertilizers.

“We have to rebuild the soil by putting carbon back in and increasing organic matter,” says Valentine. Hemp does this with a massive root biomass that breaks up compacted soils, improves water infiltration and reduces runoff and erosion.

Fast-growing hemp naturally suppresses weeds, needs no pesticides and isn’t picky about soil, water or latitude. By comparison, cotton is water-intensive and uses 25 percent of the world’s pesticides.

soon. Manufacturers are anxious to start incorporating hemp,” says Stark.

The lack of buyers isn’t deterring farmers. Neither are warnings that current harvesting equipment can spark disaster when hemp fiber wraps around rotating parts, heats up and combusts.

Dustin Enge, a third-generation farmer in Prairie du Sac, Wisconsin, started Honey Creek Hemp in 2017. He planted six acres of hemp. “I think it’s a long-term viable commodity for farmers. Right now, it’s the Wild West of agriculture. Everyone

is trying different things,” says Enge, who modified a harvester for hemp. “I spent about two hours harvesting and 20 hours torching the fiber off my equipment.” Even so, he will plant more acres when he knows it will sell.

Behold the sprouting of the hemp industry as an ancient plant takes root in the modern world.

Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@ gmail.com.

Income for Farmers

Used in crop rotation, hemp’s soil-enhancing qualities can increase profits on subsequent crops. While cover crops don’t usually have return value, hemp provides additional revenue streams. But the revenue isn’t quite there yet, because the supply chain isn’t complete.

Seed supply, farm equipment, education, processing facilities and manufacturers are all links that are developing simultaneously.

“Fiber processing facilities will be available

Hemp needs to be a part of every climate change conversation, not only because it sequesters huge amounts of carbon during cultivation, but also because construction products made out of hemp will continue to sequester carbon for up to 100 years. ~Erica Stark March 2020

37

Pennsylvania Returns to a Strong Foundational Crop The Reemergence of Local Hemp Production

by Gisele Rinaldi Siebold

F

ields of hemp once stretched across the landscape of Pennsylvania for more than 260 years and created a steady source of income for many farmers and their families. The strong fibers from the hemp plant’s core and bark proved to be versatile and were used to make clothing, sails, rope, cloth, paper and more. Penn State Extension Educator Jeffrey S. Graybill draws our attention to the fact, “The Declaration of Independence was printed on hemp paper.

The sails of ships, like the USS Constitution, and the covers for the Conestoga wagons were all made from hemp fiber.”

According to Les Stark, hemp historian, founding member of the Pennsylvania Hemp Industry Council and author of Hempstone Heritage, historical records

indicate the operation of more than 100 water-powered, hemp-processing mills in Lancaster County alone, with hundreds more located throughout the state. Stark also confirms that Hempfield Township, Lancaster County, was formed in 1729, named for the “vast quantities of hemp raised there.” Hemp seed oil mills were also in operation to process hemp seed into oil that was used to make inks, paints, varnishes and lamp oil.

Hemp is a strain of the Cannabis sativa plant that has a very low tetrahydrocannabinol (THC) content. Unfortunately, it became linked with the high-THC content variety specifically cultivated to produce marijuana for its narcotic components. This caused the growth and production of hemp

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Photo: Rodale Institute

to be banned in the U.S. in the late 1930s, with the exception of hemp fiber production during World War II. Decades later, research found THC to be the cannabinoid component that, in very high doses, causes intoxicating, psychoactive effects in humans, but hemp production had already been halted in the U.S.

The 2014 Farm Bill made hemp production legal again in programs for research purposes, while scientific and educational findings have recently brought hemp production to the forefront for its many industrial, farming, health and wellness benefits. The 2018 Farm Bill allows hemp to be grown commercially outside of a research pilot program. According to the Pennsylvania Department of Agriculture, caps on the number of hemp permits and amount of acreage per permit were removed in 2019, and the department issued 324 growing permits for farms that planted just over 4,000 acres of hemp. In 2020, the department is committed to fostering the conditions for Pennsylvanians to grow a profitable, sustainable, in-demand hemp product.

The team at the Rodale Institute, in Kutztown, is exploring hemp’s potential to suppress weeds, add diversity to crop rotations and boost farmers’ bottom lines by conducting an industrial variety trial and a weed competition trial. They think hemp enhances soil health as a cover crop by shading out weeds—reducing the need for synthetic herbicides—and adding diversity to crop rotations. So far, their research has shown that industrial hemp is a resilient plant that grows very quickly and performs just as well if not better than other cover crops. Their research will continue through the end of the year.

The Rodale Institute team believes that hemp is also versatile in the marketplace, with thousands of uses for its seed, oil and fiber. Hemp can be used to make textiles, building material, livestock bedding, paper products, bioplastics and more. It is stronger and more durable than cotton, yet requires less space and less water to grow.

Hemp’s desirability means that successfully cultivating it can also improve the livelihoods of organic farmers.

Local farmer, designer and consultant Steve Groff created Hemp Innovators, a community and network of farmers and

professionals navigating the hemp industry together. Groff and John Stoltzfus, Jr., two of six partners in Keystone Agri-Science, concur with improving the livelihoods of farmers. They are part of a group of businessmen and farmers collectively supporting approximately 50 farmers that have transitioned to farming hemp for cannabidiol (CBD) production.

Keystone Agri-Science provides a viable crop option for farmers to assist in debt reduction and creates new jobs and opportunities for education, support, group meetings, problem-solving and brainstorming. They purchase most of the hemp flowers grown by the collective (although the farmers are free to sell elsewhere), and use them for CBD. They developed Lancaster County Brand and Hanf (German for hemp), two CBD companies for wholesale and retail business offering CBD salves, tinctures, body lotion, massage oil and other products.

CBD, the most abundant cannabinoid found in hemp, has therapeutic applications.

Heather Kreider, CEO of Lancasterbased Hempfield Botanicals, says “CBD is an

example of a phytocannabinoid, a plantproduced cannabinoid. The human body also produces endocannabinoids on its own.

They help support the endocannabinoid system, recognized for its role in regulating immune system functions, inflammatory response, blood sugar, body temperature, hormones, stress response, sleep, mood and emotions, metabolism and more.

“When our endocannabinoid system is deficient or compromised in some way, we can experience a variety of unpleasant physical and emotional symptoms that might prevent us from doing the things we love to do and enjoying life to its fullest,” explains Kreider. “CBD from hemp may help support our endocannabinoid system by imitating endocannabinoids to keep cannabinoid receptors working optimally.”

Hemp hearts (shelled hemp seeds) contain all nine essential amino acids, and are a healthy, plant-based source of protein, fiber and omega-3 fatty acids. Their nutritional benefits support heart and brain health, as well as the immune system, and help to reduce inflammation. The nutritional content and omega-3 fatty acids in hemp oil make it

another healthy choice when creating recipes and boosting meal preparation variety. It may also beneficially contribute to skin care and massage therapy regimens.

Recognized around the world for its strength and versatility, hemp is a beneficial crop to regard as we look to enhance our healthy, sustainable lifestyles and wellness journeys with plant-based components.

For more information: Hempfield Botanicals, 717-874-8480, HempfieldBotanicals.com Hemp Innovators, HempInnovators.com John Stoltzfus, Jr., 717-226-0751, JStoltzfus@HanfExtracts.com Penn State Extension, Extension.psu.edu Pennsylvania Hemp Industry Council, pahic.org Pennsylvania Department of Agriculture, Agriculture.pa.gov Rodale Institute, 610-683-1400, RodaleInstitute.org Steve Groff, 717-575-6778, SteveGroff.com

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business spotlight

Finnegan Farms LLC Homegrown Industrial Hemp Products for People and Pets

by Ava Hampton and Gisele Rinaldi Siebold

A

a horse farm that had fter a painful not been sprayed with fusion in her chemicals. Currently, neck forced she leases certified her to take painkillorganic land in Penners for 12 years, Amy sylvania.

Tyler was determined “We treat our to find a natural solufields gently, without tion. She heard about the use of chemicals cannabidiol (CBD), and pesticides, and researched its benefits grow our plants the and used it to relieve way nature does—with the pain in her neck. beautiful sunlight, CBD oils and muscle rubs Her positive experience healthy soil and fresh inspired her to grow hemp, and Finnegan Farms, LLC was born water—in some of the finest soil in our area,” adds Tyler. “We don’t want to walk in 2017. through toxic plants, we don’t want to eat

She began with a space in a greenthem, and we don’t want to wear them. house and an area outdoors to note the en “There are no mysteries when it vironmental differences while taking plants comes to Finnegan Farms. We love to to full maturity in organic soil without the create healthy products and believe you use of pesticides or chemicals to cultivate a should know your farmer,” she affirms. robust crop. Last year, she leased land from

“By growing locally, I can share a deeper bond with customers. Customers can ask questions and see the production process first-hand.”

Tyler’s organically-crafted CBD products for people, including oils, hemp hearts, teas, tinctures, muscle rubs, body lotion and body care essentials, have gained in popularity. Pets also approve of the Finnegan Farms product line created just for them.

“Most companies brag about not testing on animals, and for the most part, that’s what we want to hear,” says Tyler. “But our company is different. It was named after our foxhound Finnegan, so of course we want to make sure dogs like our products.

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The top is the part that has the flowers and oil. Animals know what’s good for them.

“Pets love our CBD Sweet Potatoes and CBD Dog Treats, made with peanut butter, pumpkin and oatmeal,” she enthuses. “Our newest product, Hempsicles, is a superfood whole-plant Hemp tea Dog treats powder made with hemp flowers. Add water to the powder, freeze (CBG) products. CBC and CBG are adthe mixture in ice cube trays and give your ditional non-psychoactive phytocannabipet a healthy treat.” noids that play an important role in the

Tyler explains that every part of biochemistry of the cannabis plant and the hemp plant has a use. “The naturally may have therapeutic properties. A series anti-microbial, anti-bacterial stalks can be of tests conducted by Cannabics Pharshredded at different thicknesses; we are maceuticals—a U.S. public company—at using them to make hemp cat litter and their research and development departsmall-pet hemp bedding. We also have ment in Israel have shown that CBC and comfortable animal beds available for purCBG exhibit anti-tumor properties on chase that have fleece-covered, poly-filled cancer cells. Studies also indicate that pillow tops and pillow bottoms filled with CBG exhibits support for inflammation, hemp stalks,” she describes. and its therapeutic qualities are condu Finnegan Farms is also crafting cancive to experiencing quality sleep. CBC nabichromene (CBC) and cannabigerol may foster anti-inflammatory and antimi-

crobial action in the body.

“CBG and CBC are the newest cannabinoids being introduced to the market,” she says. “We have a tincture for sale that is a combination of CBD, CBG and CBC made from organic hemp grown in Lancaster County.

“There’s a big difference in growing methods and product authenticity that marketing tactics might hide, so do your own research and get to know your farmer,” recommends Tyler. “A gas station isn’t the best place to buy CBD. It’s important to know your source and what ingredients are in the products you are using.”

Finnegan Farms, LLC has a stand at Lancaster Marketplace, located at 2084 Fruitville Pike, in Lancaster. For more information, call 406-880-3458, email FinneganFarmsLLC@gmail.com or visit FinneganFarmsLLC.com. See ads, pages 35 and 52.

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Kibble Quandary A Fresh Look at Pet Food

by Julie Peterson

E

ating healthy is a showed cadmium, We are seeing more family affair, and a heavy metal, in 94 cancer, neurologic that includes the percent of the products, conditions and kidney family pet. However, along with arsenic and disease, and there what works for hulead. mans may be less than Contaminants is evidence that the optimal for Fluffy or aren’t the only concern. increase in these Fido, as each requires a “Up to 50 percent of diseases may be due commercial foods are species-specific, nutrito harmful ingredients composed of meat meal tionally balanced regimen. Most pet parents and byproducts,” says in commercial, opt for commercial dog Armaiti May, DVM, meat-based foods. or cat food that comes owner of Dr. May’s ~Armaiti May in a bag or a can, but Veterinary House Calls, many are beginning to in Los Angeles. consider more natural options. “Kibble These can include meat from dead, is often the most economical way to feed dying, diseased or disabled animals, and your pet. But its processed state makes even rendered dogs and cats from animal it the least optimal,” says Angie Krause, shelters, says May. “We are seeing more DVM, at Boulder Holistic Vet, in Colocancer, neurologic conditions and kidney rado. disease, and there is evidence that the

Canned food is also heavily proincrease in these diseases may be due cessed and potentially toxic. In 2017, to harmful ingredients in commercial, Clean Label Project, a nonprofit testing meat-based foods.” laboratory, completed a study of 1,084 pet Healthy Alternative Diets food products, screening them for more than 130 toxins and contaminants linked Owners that switch from commercial to cancer and other conditions. Results foods report their animals display thicker

NALancaster.com | NABerks.com

coats, brighter eyes and greater energy.

However, dogs and cats require specific ranges of vitamins, minerals, fats and carbohydrates, so it’s important to ensure that nutritional needs are met and a healthy balance is maintained.

n Home-Cooked Pet food recalls have prompted some families to start cooking for their charges, but it’s not as simple as sharing the family dinner. “There are online calculators that can help you create and balance recipes for dogs and cats. Balancing a diet can be tedious and often requires added supplements,” says Krause.

Seeing a four-legged friend thrive was worth the extra time and cost for Yvonnda Stamp-Agent, a homemaker from Rockvale, Tennessee. Emma, a schnauzer mix, suffered from itchy skin, anal gland leakage, kidney crystals, vomiting and other problems. “We switched to home-cooked wild salmon and flounder protein with fresh organic vegetables and fruits, along with vitamin and mineral supplementation.” Emma recovered and is now an energetic 5-year-old.

n Raw

Chendongshan/Shutterstock.com

The biologically appropriate raw food (BARF) diet, as described at BarfWorld. com, contains raw meats, vegetables and cooked grains and legumes. Proponents say it improves health from tooth to tail.

Kibble is often the most economical way to feed your pet. But its processed state makes it the least optimal. ~Angie Krause March 2020

43

“Buddha, my orange tabby, is 22 and no longer has an issue with hairballs,” says Kim Bolin, a Reno, Nevada real estate agent, who has fed raw for three years.

Stephanie Krause, in Keego Harbor, Michigan, says her three dogs are more relaxed, probably from the time and effort needed to eat large bones—and they haven’t needed a teeth cleaning since going raw. “After eating raw bones, there was plaque laying all over the floor.”

The BARF diet can be homemade, although most choose prepared frozen or freeze-dried products to ensure nutrient balance or to avoid handling raw meats. Angie Krause says the diet is controversial, largely due to human health risks from pathogenic bacteria.

n Vegan and Vegetarian

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For ethical and environmental reasons, homemade or premade, plant-based diets for companion animals are becoming more popular. “If the 163 million dogs and cats in the U.S. were their own country, it would be the fifth-largest meat-eating country on the planet,” says May.

Cats cannot survive without meat, which provides the high protein, amino acids and other nutrients their bodies require.

However, a 2018 study published in the Journal of the American Veterinary Medical Association suggests that plant-based diets, possibly supplemented with vitamins B12 and D and some amino acids, can meet nutrition requirements of dogs.

“Dogs are omnivores, and can thrive on balanced, complete, plant-based diets. They have nutrient requirements, not ingredient requirements,” says May.

Pet diets aren’t an all-or-nothing choice, says Angie Krause. “Eventually, my patient will always reveal what works for them. Listen to your pet’s body.”

Julie Peterson lives in rural Wisconsin. Connect at JuliePeterson 2222@gmail.com.

Part I: April 19 • 9-4 Part II: May 17 • 9-6

Rock Lititz Hotel, Lititz, PA 17543 Single workshop: 250 Register for both by March 15 for $100 off total.

Registration deadline: March 31.

Space is limited. Register early. $

Helpful Resources Report cards regarding toxicity for dog and cat food brands: CleanLabelProject.org/pet-food.

Raw, vegan or otherwise, sign up for dog and cat food recall alerts via email: DogFoodAdvisor.com.

SpiritualAwarenessWorkshop.com

Definitions of common ingredients in pet food: Tinyurl.com/PetFoodIngredientDefinitions.

These interactive workshops will feature exercises and meditations designed to increase personal spiritual awareness. Part 1 will focus on increasing connectivity to the higher self with an introduction to accessing spirit guides. Part 2 will provide a certification in spirit guide attunement, mind expanding knowledge, and special guests you won’t want to miss.

Recommended reading from the American Holistic Veterinary Medical Association includes Home-Prepared Dog and Cat Diets, Second Edition, by Patricia Schenck, and Dr. Pitcairn’s Complete Guide to Natural Health for Dogs and Cats, Fourth Edition, by Richard H. Pitcairn, DVM.

For more information visit:

Both workshops include Q & A, lunch and a vendor area.

The workshops will be conducted by noted Medium/Energy Healer/ Intuitive Life Coach Barb Ruhl, and author D.L. Kline.

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NALancaster.com | NABerks.com

Scientific literature, published articles and biographies of dogs living on a plant-based diet: PlantBased.dog.

frankie’s/Shutterstock.com

inspiration

LIVING IN SYNCHRONICITY

The Power of Meaningful Coincidence

W

by Meg Lundstrom

hen we have an inner need that converges with an outside event, it is a meaningful coincidence known as synchronicity, and it happens to us all. It can be simple, like a playful sprite: recurring numbers or dates, all the lights turning green as we race to meet an appointment or a call from a faraway friend just when we want to talk to them.

Or it can be profound: a chance meeting with an employer looking for exactly our skills, unexpected money appearing when we’re in a pinch, a timely rescue or our

grandmother’s favorite, obscure song coming on the radio or app just as we’re feeling teary-eyed on the anniversary of her death.

Whether they are lighthearted or life-changing, synchronicities link us to an underlying order in the universe that is profoundly reassuring. They open us to mystery and delight. They give us a sense of being taken care of. They nudge us to grow in scary, but life-affirming directions.

They awaken a sense of awe, which studies have shown to be the emotion most likely to make us reach out generously to oth-

ers—and that evokes even more synchronicity. And they can make daily life a lark.

By its very nature, we can’t create synchronicity, but we can live life in a way that encourages it to show up. The more engaged we are spiritually—whether that means prayer, meditation, walking in nature or loving others deeply—the more likely synchronicity is. Being open, selfhonest, courageous, engaged, grateful and fully present summons it, which is where therapy, yoga and bodywork can be useful.

But we don’t have to be saintly or enlightened; synchronicity is there for us all. It is simply the way the Universe works.

The first step is to notice synchronicity when it occurs, and honor it. As with humans, when we give it our attention and say thank you, it makes it more likely to show up in our life again.

At some point as our trust builds, synchronicity becomes simply the way our life works. Things show up as we need them and we are in the right place at the right time. Even when occurrences seemingly go awry, we glimpse an underlying order that gives us strength and purpose. Life becomes a steady stream of meaningfulness and inner and outer exploration. We find ourselves living in flow, attuned to life’s deepest currents and awash in deep gratitude.

Meg Lundstrom is the co-author with Charlene Belitz of The Power of Flow: Practical Ways to Transform Your Life with Meaningful Coincidence. Connect at FlowPower.com.

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

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F 13 W. Grant Street Lancaster, PA

717.290.1517

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

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

CONNECT

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THINK LEARN

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

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by Elizabeth Greene

ing them and changing or five decades, public policy. We use human rights the slogan, “Healthy activist, journalsoil, healthy ecosystem, ist and author Ronnie healthy plants, healthy Cummins has camfood, healthy people, paigned for natural healthy animals, health and the environhealthy climate.” All ment. Since he cothese living systems are founded the Organic interconnected. RegenConsumers Association eration of one system in 1998, the nonprofit impacts another, which has grown to a network will lead to stabilizing that’s 2 million people the climate. strong, dedicated to Every time you pull promoting organic out your wallet, you food, regenerative What’s the farming and commerce are either casting your difference through global initiabetween organic vote for regeneration tives that integrate puband regeneraor the continuation of lic education, marketdegeneration. Everything tive farming? place pressure, media Regenerative farming outreach, litigation and you buy is a vote. is simply the next stage grassroots lobbying. of organic, focusing on

His latest book, Grassroots Rising: A soil health, carbon sequestration and ecoCall to Action on Climate, Farming, Food system restoration. We call it “regenerative and a Green New Deal (ChelseaGreen.com/ organic” because people understand orproduct/grassroots-rising), focuses on Reganic. But when we devised organic stangeneration International, a global network dards, we didn’t completely understand that he and other advocates spawned in 2015 with a goal to reverse global warming soil biology and the carbon cycle. Now we know that there’s important biological and end world hunger by accelerating the life below the soil. We understand carbon transition to regenerative agriculture and sequestration. Regenerative organic farmland management. ing rebuilds the soil, which improves food, health and eventually, the climate. It’s a What is Regeneration transformation of the food system.

International?

It’s a movement that spread when people started to understand that the climate crisis was very, very serious and connected to other crises we face—our health and farmers not being able to make a living, for example. It’s about identifying regenerative practices around the world, publiciz-

NALancaster.com | NABerks.com

What will it require to achieve the goals of the Green New Deal, which calls for net zero emissions of greenhouse gases by 2030?

First, consumers need to understand the

This is a spiritual movement as much as it is an agricultural and alternative energy movement. interconnectedness of things so that they make decisions to create market pressure.

Second, farmers, ranchers and land managers need to use regenerative best practices. Third is political power and policy change to drive regeneration. We need elected officials to understand regenerative ideas and feel pressure from constituents.

Officials need to hear that we don’t want our tax money used for degenerative practices. Fourth is money. It will take trillions of dollars over the next decade, with much money coming from government funding.

But private investments also need to shift.

Our savings, pensions and retirement accounts need to be in financial institutions that place assets in regenerative, socially responsible investing.

responsibility to get the job done. This is a spiritual movement as much as it is an agricultural and alternative energy movement.

What inspired you to write about this issue?

About 10 years ago, I learned that regenerative food, farming and land use, in combination with renewable energy and radical energy conservation, could solve the climate crisis. I did more research,

helped form Regeneration International and then saw that there wasn’t a roadmap for regeneration. I needed to write the book so that the climate movement would understand regeneration and the foodfarming-regeneration movement would understand climate. And I need for everyone to understand that there is hope.

Elizabeth Greene writes about the environment. Connect at ElizabethGreene28@ gmail.com.

How can we help address climate change on a personal level?

Every time you pull out your wallet, you are either casting your vote for regeneration or the continuation of degeneration. Everything you buy is a vote. What you talk about and do every day is also extremely important. Americans spend half of their food dollars eating out. Learn to cook, invite people over for dinner, teach your kids how to cook. Eating is an agricultural act.

Everyone should also be active in civic organizations. Run for office. It doesn’t have to be in politics, it could be a conservation committee or school board. Do what you can do best inside this regenerative framework and you will have a big impact.

Things aren’t hopeless. It’s plausible that we are going to solve this. Unfortunately, it took until now for people to wake up. I believe people have an innate love for nature and other people, but if they’re hopeless and unaware, they’re going to behave as if they don’t care. There is an increasing common awareness and March 2020

47

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.

TUESDAY, MARCH 3 Coping with the Loss of a Parent or Sibling – 6:308pm. For those grieving the death of someone they care about and would like to talk with others that have experienced such a loss. Free. No registration needed.

For info: 717-391-2413 or 800-924-7610. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

Women’s Intro Writing Workshop – 6:30-8:30pm (5-wk series: Tuesdays thru 3/31). “Writing Without Fear.” A fun, non-intimidating look at how creativity flows when we let go of our inhibitions. Write... to relax, in our safe haven of warmth, whimsy, and trust. Beginners welcome. Sharing optional.

Mischief, a must. Write From The Heart Lancaster Studio. 717-393-4713. WriteFromTheHeart.us.

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Lancaster-Berks

Craft Circle at Bent Limb Farm – 5:30-8pm. First Thursdays. Bring your own crafts for a relaxing time of fellowship. Free. Call to reserve your spot. Bent Limb Farm, 592 Stone Hill Rd, Shoemakersville.

484-797-2263. BentLimbFarm.com.

Kids Crafting Class – 6:05pm. “Sharpie Tiles.”

Kids learn marbling techniques to create beautiful colored tiles to use as coasters. Minimum donation $5/child. Lancaster Creative Reuse, 1865 Lincoln Hwy East, Lancaster. 717-617-2977.

LancasterCreativeReuse.org.

Real Men Write! Writing Workshop for Men – 6:30-8:30pm (5-wk series: Thursdays thru 4/2). A wonderfully unconventional workshop for those exhausted from business, technology, and the speed of life. We make writing fun in a safe haven of warmth, compassion, and trust. No grades, grammar, judgment or stress. Beginners welcome.

Write From The Heart Lancaster Studio. 717-3934713. WriteFromTheHeart.us.

FRIDAY, MARCH 6 Lenten Weekend Directed Retreat – thru March 8. An individualized, personal, two-day experience of prayer, guided by a companion, a trained spiritual director and conducted in silence. Massage available for a modest fee—cash or check only. All linens and meals are provided. Jesuit Center for Spiritual Growth, Wernersville. To register, contact Melinda at MLeonowitz@JesuitCenter.org. JesuitCenter.org.

SATURDAY, MARCH 7 Reiki II with Master Sarah Preston – 10:30am4pm. Reiki is a simple, beautiful form of energy work. This class reviews Reiki I, teaches Reiki II power symbols and distance healing and enhances emotional and spiritual healing. $185 incl. book and attunement. Radiance, 9 W Grant St, Lancaster.

717-290-1517.

SUNDAY, MARCH 8 Essential Oils 101 – 1-3pm. Deb Stoltzfus, clinical aromatherapist and owner of Inshanti, covers all the basics of essential oils including: basic

NALancaster.com | NABerks.com

properties, blending, safety, how to use, benefits, recipes and resources. Create your own inhaler to take home. $40. Held at Whirligig Boutique, 206 S. Market St, Elizabethtown. Register by March 6 at Inshanti.com.

“Celebration of Women”: Opus One Concert – 2pm. Berks Chamber Choir presents a concert celebrating the artistic accomplishments of women.

Donated goods for SAFE BERKS (formerly Berks Women in Crisis), a local support system for those impacted by domestic violence and sexual assault will be collected. $15 adults/$5 Students.

Tickets available at the door. Jesuit Center for Spiritual Growth, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org. JesuitCenter.org.

Second Sunday Sound Immersion – 7-8:30pm.

Special guest John Protopapas on Sitar. Limited space, register early. $20. For info and tickets: Soundwise Health Associates, Suite 267 in Liberty Place, 313 W Liberty St, Lancaster.

SoundwiseHealth.com.

TUESDAY, MARCH 10 Cooking Class: Power Bowl Creations – 6-8pm.

Power bowls are the latest way to get your nutrition all in one place. Tina Bare will get your imagination started with these creative bowls. You will be ready to venture out and make your own bowls after this class. All recipes are naturally Gluten Free.

Hands-on class. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002.

ZestChef.com.

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

WEDNESDAY, MARCH 11 Women’s Singing Circle – 10-11am (meets 3/18, 3/25, 4/1). 4-week interactive class of women joined in song, movement, and community in a non-performance setting. $60 for four weeks. Class size limited to 12. ResonateYou, 780 Eden Rd, #2, Lancaster. 717-435-9957. Register: ResonateYou.com.

THURSDAY, MARCH 12 Coping Kids & Teens – 6-7:30pm. (6-wk series: Thursdays thru April 16). A series for children, teens and adults who are coping with the death of a loved one. Families gather for a light supper prior to each session before breaking into agespecific groups to provide peer support. Families meet with a Coping Kids & Teens counselor to determine if the group would be the best support option for them. Call by February 28 to schedule.

Free. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pike, Mount Joy. 800-924-7610.

HospiceAndCommunityCare.org.

Women’s Singing Circle – 7:45-8:45pm (also meets 3/19, 3/26, 4/2). 4-week interactive class of women joined in song, movement, and community in a non-performance setting. $60 for four weeks. Class size limited to 12. ResonateYou, 780 Eden Rd, #2, Lancaster. 717-435-9957. Register: ResonateYou.com.

FRIDAY, MARCH 13 Who Me, Lead A Group? – 9am-12pm. Interactive workshop provides group leaders the skills and theories to work with groups of all sizes, understand group dynamics and lead groups that are enriching and involving for all participants. CE credits for SWs, MFTs, licensed counselors and psychologists, plus psychodrama hours. $45 Early Bird discount, $55 after. Karen Carnabucci, 313 W Liberty St, Lancaster. 717-466-0788. RealTrueKaren.com.

Demo with PlusCBD – 11am-2pm. Stop by for samples and talk about CBD with a representative from PlusCBD. Free. Lemon Street Market, 241 W Lemon St, Lancaster. 717-826-0843.

LemonStreetMarket.com.

Coming Next Month april

Healthy Home plus: Grassroots Climate Crisis Strategies

Fix your Gut : Fix your Health!

SUNDAY, MARCH 15

Overwhelmed by fatigue, allergies, gluten intolerance, autoimmune disease, arthritis, poor health, etc?

“Humming for Health” Playshop – 1:30-2:30 pm.

Research shows that the sound healing practice of humming positively affects us on all levels, including reducing stress, inducing calmness, enhancing sleep and much more. $25 pre-registration. FLOAT Yoga, 245 Bloomfield Dr, Suite 210, Lititz. 717-699-4965.

Joyful ViBRAYtions.com.

Barefoot Drum Circle – 3-4:30pm. Come and play! 90 minutes of fun and community. No experience necessary. Bring your favorite music maker. $10 suggested donation. FLOAT Yoga, 245 Bloomfield Dr, Suite 210, Lititz. 717-699-4965.

Joyful ViBRAYtions.com.

HOW DOES IT WORK?

MONDAY, MARCH 16 Women’s Memoir Writing Workshop – 6:30-8:30pm (5-wk series: Mondays thru April 13). “Exploring Our Life Stories.” Remember your father’s shoes? How you felt about your first car? Our memories have the power to illuminate, enlighten, and heal. Explore your story – happy or sad – in our safe haven of warmth, whimsy and trust. Write From The Heart Lancaster Studio. 717-393-4713. WriteFromTheHeart.us.

TUESDAY, MARCH 17 Flavors of the Mediterranean – 1-2pm. Adults.

Allow your taste buds to be transported to the Mediterranean as you learn and taste how simple ingredients can be transformed into healthy and affordable meals. Free. GIANT, 850 E Main St, Ephrata. Registration required by calling 717-2931462 or emailing Kilene.Knitter@GiantMartins.com.

Coping with Loss of a Spouse or Companion – 6:308pm. For those grieving the death of someone they care about. This group includes a presentation and an informal time to talk with others. Free. Essa Flory Hospice Center, 685 Good Dr, Lancaster. For info: Pathways Center for Grief and Loss, 800-924-7610.

HospiceAndCommunityCare.org.

WEDNESDAY, MARCH 18 Cooking Class: Homemade Pizza – 6-8pm. The foundation of awesome pizza is the crust. Make your own pizza dough that you will take home to create a pizza. For delicious tasting during class, Valerie will have risen pizza dough prepared for you, so you can form, top, and bake your own personal pizza. Handson class. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

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March 2020

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Lancaster Community Reiki Clinic – 6:308:30pm. 25 minutes of reiki offered every third Thursday of the month. By appt, by donation. Your donation covers expenses to allow volunteers to continue in service to the community. The Farm & Home Center, 1383 Acadia Rd, Lancaster. 717824-9209. LancasterCommunityReikiClinic.org.

SATURDAY, MARCH 21 Intro to Fundamentals of the Art & Science of Sound Healing – 9:30am-6pm. $225 by March 12. Instructor: Lana Ryder. Held at Firefly Hollow Wellness Center, York. Soundwisehealth.com.

Organic Gardening 101 – 10am-1pm. Spring Fever? Learn the best practices for starting your plants from Rodale Institute’s organic experts. $60.

Register online. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org.

Celtic Reiki Level I – 12-4pm. Learn Celtic Reiki to expand your awareness towards the natural world. David Painter teaches us how to work with the first nine Ogham symbols and their trees. $90 advance/$100 day of. Radiance, 13 W Grant St, Lancaster. 717-290-1517.

Choral Chameleon Ensemble - If I Left the Zoo – 3pm and 7pm. A concert statement on running away, only to find yourself right where you have always belonged. Don’t miss this shape-shifting and lifeaffirming concert event with one of New York’s best award-winning ensembles. Tickets: 3pm: $35/$25 seniors, $10 students. 7pm: $35, $50VIP reception.

Jesuit Center for Spiritual Growth, Wernersville.

Contact Melinda at MLeonowitz@JesuitCenter. org. JesuitCenter.org.

MONDAY, MARCH 23 Kids Cooking Class: Indian – 6-8pm. A fabulous kids cooking class with instructor Gwen Eberly.

Kids ages 8-12 will learn key kitchen skills that they will use throughout their entire life and leave with the recipes and confidence to make them at home Aprons provided. Limited to 12. Hands-on class. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

TUESDAY, MARCH 24 Cooking Class: Power Bowl Creations – 11am1pm. Power bowls are the latest way to get your nutrition all in one place. Tina Bare will get your imagination started with these creative bowls. You will be ready to venture out and make your own bowls after this class. All recipes are naturally Gluten Free. Hands-on class. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717626-6002. ZestChef.com.

Coping with Loss of a Spouse or Companion – 2-3:30pm. Are you grieving the death of someone you care about? This group includes a presentation and an informal time to talk with others. Free. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. For info: Pathways Center for Grief and Loss, 800-924-7610.

HospiceAndCommunityCare.org.

Life Companies, 2395 Lancaster Pike, Reading.

DowntownWellnessBerks.com.

Ayurvedic Guide to Self-Care – 6-8pm. A journey of self-discovery where you will learn which elements are prominent in your life (your dosha) and how the time of day and seasons impact your well-being. Workshop includes self-care rituals and a customized a daily plan to support balanced wellness. $25. Co-hosted by Beth Martin Yoga & Helene Williams Reiki. Liberty Place Theater & Conference Center, 313 W Liberty St, Lancaster. For tickets visit BethMartinYoga.com/about-1.

FRIDAY, MARCH 27 Rock the Role Play – 9am-12pm. “The Art of Psychodramatic Techniques in Group and 1-1 Sessions.” Learn role play techniques that enliven the therapeutic setting, increase insight, permit and assist self-disclosure, and deepen a person’s experience of self and the issue. CE credits for SWs, MFTs, licensed counselors and psychologists, plus psychodrama hours. $95 Early Bird discount, $110 after. Karen Carnabucci, 313 W Liberty St, Lancaster. 717-466-0788. RealTrueKaren.com.

The Enneagram and Healthy Relationships – 6-9pm. “The Path Between Us Conference” with Suzanne Stabile. Also on Saturday, March 28, 9am-5pm. Learn how the Enneagram can guide you into more profound insights about yourself, God, and those around you so that you can experience healthier, more life-giving relationships. Forest Hills Mennonite Church, 100 Quarry Rd, Leola. 717299-1113. For tickets: ParishResourceCenter.org.

Violin Meditation – 7-8:15pm. Throat chakra focus. Professional violinist and yoga teacher Helena Lalita will guide students through a short session of gentle movement & breathing followed by long, deep relaxation and sound bathing. $20adv/$25 door. Radiance, 13 W Grant St, Lancaster. 717-290-1517.

SATURDAY, MARCH 28 The Enneagram and Healthy Relationships Conference – 9am-5pm. See March 27th listing for details.

Lenten Day of Prayer – 9:30am-3pm. Jesuit Center staff members Frank Kaminski, SJ and Anita Wood will lead a day of reflection inviting gatherers to

WEDNESDAY, MARCH 25 Downtown Wellness Berks Event – 5-8pm. Meet and greet and learn more about this network of health-conscious professionals and individuals working together to increase the well-being and quality of life in the community. Free. Good

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Lancaster-Berks

NALancaster.com | NABerks.com

ponder and pray with the wisdom of Teilhard de Chardin, 20th-century Jesuit scientist and mystic, in a way that integrates and honors matter and spirit, science and faith. $50, registration required.

Jesuit Center for Spiritual Growth, Wernersville.

Contact Melinda at MLeonowitz@JesuitCenter. org. JesuitCenter.org.

Tarot Readings with Magdalen – 10am-4pm. Just as the natural world offers guidance, inspiration, support and insight; so too can the artistic renderings of tarot imagery. $50. Radiance, 13 W Grant St, Lancaster. 717-290-1517.

savethedate SATURDAY, MARCH 28 SUNDAY, MARCH 29 Reiki I for Healthcare Providers – 9am-4pm. Reiki I class plus research, theory and reiki in healthcare.

12 CE’s for RN’s and massage therapists. Also open to non-healthcare providers. $200. Helene Williams Reiki, 313 W. Liberty St, Lancaster. 717-269-6084.

HeleneWilliamsReiki.com.

TUESDAY, MARCH 31 Flavors of the Mediterranean – 5:30-6:30pm.

Adults. Allow your taste buds to be transported to the Mediterranean as you learn and taste how simple ingredients can be transformed into healthy and affordable meals. Free. GIANT, 1605 Lititz Pike, Lancaster. Registration required by calling 717-293-1462 or emailing Kilene.Knitter@ GiantMartins.com.

plan ahead FRIDAY, APRIL 3 Holy Week/Guided Weekend Retreat – (thru Sunday, April 5). “I Carry Your Heart.” Jesuit Center for Spiritual Growth, Wernersville. For info/tickets: MLeonowitz@JesuitCenter.org or visit JesuitCenter.org.

SATURDAY, APRIL 4 Annual Alpaca Shearing – 8am-2pm. Enjoy a day of festivities and shop from local vendors. Free. 592 Stone Hill Rd, Shoemakersville. 484-797-2263.

FRIDAY, APRIL 10 Mindfulness & Grief – 12:30-2:30pm. (3 wks, 4/17 & 4/24). Experience the benefits of practicing mindfulness as a tool for being present with your grief and improving your overall wellbeing. Space limited, registration required by 4/3 at 717-3912413 or 800-924-7610. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. PathwaysCenterForGriefAndLoss.org.

SATURDAY, APRIL 25 Native Plant & Wildlife Festival – 9am-4pm.

Showcasing 30 local environmental organizations, native plant nurseries and artisans, plus activities for kids, speakers, and more. Free admission.

Speakers located at the Morgan Center of the Manheim Twp Library. Vendors just outside the library, on Overlook Rd, in Overlook Park, Lancaster. For info: 717-290-7180 x 3100.

LancPlantFest.org.

Photo: Danijela Froki/Unsplash

THURSDAY, MARCH 19

$ave Time & Energy!

Please call ahead to ensure that the event you're interested in is still available.

Central PA Holistic Health Expo – 10am-4pm.

Professional holistic practitioners, including hypnotists, massage therapists, sound therapists, reiki practitioners and more, along with vendors of wholesome organic products from across central PA come together for this day-long expo. Free. Farm and Home Center, 1383 Arcadia Rd, Lancaster. For info: 717-340-3100. LancasterHypnotherapy.com.

savethedate SATURDAY, APRIL 19 Spiritual Awareness Workshop Part I: Saturday, April 19 – 9am-4pm Part II: Saturday, May 17 – 9am-5pm These interactive workshops feature exercises and meditations designed to increase personal spiritual awareness. Both workshops include Q&A, lunch and a vendor area. Offered by noted medium/energy healer/intuitive life coach Barb Ruhl and author DL Kline. Single workshop: $250, register for both by March 15 for $100 off total. Registration deadline: March 31.

SpiritualAwarenessWorkshop.com.

savethedate SATURDAY, APRIL 18 SUNDAY, APRIL 19 Inner Peace Holistic Expo – Saturday 10am6pm, Sunday 10am-5pm. Enjoy lectures, holistic and natural products and services for a healthy mind, body and home, spiritual services, artisan wares, jewelry, readers and more. $7/day or $10/ both. Hamburg Field House, Pine St, Hamburg.

610-401-1342. InnerPeaceHolisticExpo.com.

savethedate SATURDAY, JUNE 6 SUNDAY, JUNE 7 Hempadelphia 2020 Cannabis Lifestyle Expo – Sat 10am-6pm, Sun 11am-5pm. A first-of-its-kind cannabis event in the Philadelphia area, featuring educational lectures, vendors of hemp and CBD tinctures, edibles, topicals, pet care, clothing, jewelry, bags, and more. $25 admission, discounts available. Greater Philadelphia Expo Center at Oaks, 100 Station Ave, Oaks, PA. 484-754-EXPO. Hempadelphia.live.

ongoing events

sunday Yin Yoga – 9-10:15am. Allow Sudha Mataji to lead you through a Yin Yoga oriented class with the intention of connecting with the deepest parts of your being to find peace and healing. For all levels and abilities. By donation. Kula Kamala Foundation & Yoga Ashram 17 Basket Rd, Reading 484-509-5073.

KulaKamalaFoundation.org.

Contemplative Service – 5-6pm. A simplified liturgy with readings and music. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster.

SaintJamesLancaster.org.

monday Hot 26 Yoga & Flow – 5:30-6:30pm. Call to reserve your spot. $12. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-7811430. TheRestorativeCenter.com.

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

Free. Chapel, Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

Unfolding Love Personal Growth Group – 12:302:30pm. Explore in a gentle yet powerful way the hidden patterns that influence our relationships, health, work and attitudes. $25. Reservations required: 717-466-0788 or RealTrueKaren@gmail. com. Karen Carnabucci, LCSW, TEP. 313 W Liberty St, Suite 263, Lancaster. RealTrueKaren.com.

Mindful Yoga – 5:45-6:45pm. Slow down your breath, your body, and your mind. $10. Yoga Studio at the Parish House at Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJames Lancaster.org.

Contemplative Prayer: Teaching – 7-8:15pm.

Free. Chapel, Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

wednesday Mindful Yoga – 9-10am. Slow down your breath, your body, and your mind. $10. Yoga Studio at the Parish House at Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

Little Sprouts Herbal Enrichment Class – 1-2:30pm. Kids ages 4-8 learn about kid-friendly herbs and their uses. Held Wednesdays and one Saturday a month, mini-lessons are centered around a different featured plant and include take-home materials, tea tasting, and making a natural remedy. $25.

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

Stress Relief Support Group – 1-2pm. A guided meditation session to help ease tension and stress.

Free. Greater Reading Mental Health Alliance, 1234 Penn Ave, Wyomissing. 610-775-3000.

Prenatal Yoga – 5:45 pm. Connect with your body, your baby and other moms-to-be. Yoga postures (asana), breathing (pranayama), meditation and re-

laxation are ideal ways to experience your pregnancy and prepare for delivery. Elemental Yoga, Midway Arts Center, 139 E Chestnut St, Ste 303, Coatesville.

717-341-5005. ElementalYogaWellness.com.

Ultimate Health Workshop– 7pm. Learn how chiropractic can support your optimal health. Topics vary by week. Call to reserve your spot. Free.

Heath Wellness Center, 14 W Main St, Landisville.

717-530-5555. HeathChiropractic.com.

Kirtan and Satsang – 7:30-9pm. Enjoy beautiful music, devotional chanting, and an open discussion about yoga and life. Celebrate the many names of the Divine, connect with our community, and feel recharged for the rest of your week! By donation.

Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamala Foundation.org.

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

Free. Chapel, Saint James Episcopal Church, corner of Duke & Orange Sts, Lancaster. SaintJames Lancaster.org.

Introspection Yin – 7:30-8:30pm. $12/class. Call to reserve your spot. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610781-1430. TheRestorativeCenter.com.

friday Contemplative Prayer: Meditation – 6:457:15am. Free. Chapel, Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJames Lancaster.org.

Mindful Yoga – 9-10am. Slow down your breath, your body, and your mind. $10 Yoga Studio at the Parish House at Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

Restorative Yoga with Live Music – 6-7:15pm.

Let go with few basic postures and learn how to prop yourself to achieve optimal peace and relaxation. Crystal bowls, gong, acoustic guitar, and a variety of other instruments provide soothing music. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKamalaFoundation.org.

Free Yoga Fridays – 6:45 pm. All levels Hatha Yoga Flow. Pay with a donation or nothing at all.

Because everyone deserves wellness. Elemental Yoga, Midway Arts Center, 139 E Chestnut St, Ste 303, Coatesville. 717-341-5005. Elemental YogaWellness.com.

saturday Saturday Tea Tastings – 9:30am-4pm. Stop into Radiance and sample a monthly featured tea for free.

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

DIF K9 Training Orientation Session – 11:15am12:15pm. Contact Pat at Training@difk9.com for more information and to register. Free. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. 610-777-5755. GodfreysDogdom.com.

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

ACUPUNCTURE LANCASTER ACUPUNCTURE

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

Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds digestive problems, and insomnia and support your overall well-being. See ad, page 24.

THE RESTORATIVE CENTER

Mark Siegrist 6 Hearthstone Ct, Ste 304 • Reading 610-781-1430 TheRestorativeCenter.com We have the experience you are looking for! Let us help you use a holistic approach with acupuncture and herbal remedies so you can live your healthiest life. We treat your whole health history, not just your temporary situation.

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.

INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 30 Village Center Dr, Ste 5, Reading 610-451-9577 IntegrativeHealingArtsStudio.org

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

Services, classes and healing boutique. NCBTMBapproved CE provider.

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KAYLA RUPPERT

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 S o f t Ti s s u e R e l e a s e , Reflexology, Aromatherapy, Deep Tissue and Swedish massage techniques. Also offering Reiki and Chair Massage for businesses and events.

CBD/HEMP PRODUCTS CBD AMERICAN SHAMAN

Shoppes at Landis Valley 2355 Oregon Pike, Ste 105 • Lancaster HempIsHealth.com We use proprietary nonotechnology and ultra-concentrated terpene-rich CBD oil derived from all natural, high-quality, 100% organic, gluten-free, non-GMO industrial hemp. Helps relieve stress, maintain focus, manage pain, calm digestion and more. See ad, page 39.

INSHANTI PURE ESSENTIAL OILS

Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Non-addictive and non-intoxicating, and from a Kentucky farm that is pesticidefree, mold-free and federally regulated. See ads, pages 40 and 53.

LANCASTER COUNTY BRAND CBD Tinctures and Salves 717-226-0751 HanfExtracts.com

High-quality, hemp-derived CBD providing the benefits of FullSpectrum CBD with less than 0.3% THC. Sourced from Lancaster County farms and extracted locally. Lancaster County Brand offers salves and tinctures for people and pets. See ad, page 33.

FINNEGAN FARMS, LLC

ROUNDTOP HEALTHY LIVING

Creating healthy hemp products grown on our farm without pesticides or chemicals since 2017. We offer CBD oil, muscle rubs, hemp hearts, hemp tea, hemp honey, CBD oil and treats for pets, and more. Know your farmer! See ad, page 35.

Offering the highest quality health and wellness products to support your healthy lifestyle, including fullspectrum CBD oil, dietary supplements, energy drinks, health and beauty products, and trusted non-toxic household cleaning and personal care products. See ad, page 41.

Online and at Lancaster Marketplace 2084 Fruitville Pike • Lancaster FinneganFarmsLLC.com

Melvin Stoltzfus, Independent Distributor Sisel International RoundTopHealthyLiving.Sisel.net

HEMPFIELD BOTANICALS

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

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

Certified B Corporation®, vegan, certified crueltyfree, sustainable, and third-party tested. See ad, page 37.

NALancaster.com | NABerks.com

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 Wellness on Walnut Integrative Health Center 219 W Walnut St • Lancaster 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 and provides specific adjustments to support the body for benefits that will last.

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

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

He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 19.

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.

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 12.

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 18 and 56.

CLEANING SERVICES GREEN LEAF CLEANING Serving South Central PA 717-288-7978 GreenLeaf.Cleaning

Green Leaf Cleaning keeps your space healthy and clean by using the power of natural, nontoxic and eco-friendly products.

We bring sparkle and shine to residential and commercial spaces for a special occasion or on a regular basis.

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 40 and 52.

Follow us on Twitter: twitter.com/@NAwakenings

CONTINUING EDUCATION LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES 717-466-0788 RealTrueKaren@gmail.com RealTrueKaren.com

Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 45.

COUNSELING Grey Muzzle Manor

57A Kutz Rd • Fleetwood 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.

DENTISTRY DAVID A. SCHWARTZ, DDS, PC 9 Bristol Ct • Wyomissing 610-670-6910 SchwartzFamilyDental.com

We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 45.

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 26.

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DNA TESTING

HERBS FROM THE LABYRINTH

ANY LAB TEST NOW

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

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 23 and 54.

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, Lancaster. See ad, page 46.

FUNCTIONAL HEALTH

HOLISTIC wellness

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz

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

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

FUNCTIONAL NEUROLOGY

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.

HYPNOSIS BRIDGE HYPNOSIS

Annelle Soponis, PhD, BCH, CI 6 Hearthstone Dr • Reading 610-509-7610 • BridgeHypnosis.com Create the life you want using the power of your subconscious mind.

Release stress, anxiety, fears, habits, blockages—anything that is holding you back from being the person you want to be.

Interactive transpersonal hypnosis. Dr. Soponis is NGH board certified and also certified to teach you to be a hypnotist.

LANCASTER HYPNOTHERAPY

John Stewart, Hypnotherapist 313 W Liberty St, Suite 129 • Lancaster 717-340-3100 LancasterHypnotherapy.com Ready to improve your life?

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

Integrative Medicine

LANCASTER BRAIN & SPINE

SOUL SPARK HEALING & GUIDANCE

NICK D'ORAZIO, MD

1361 Fruitville Pike • Lancaster 717-299-9600 LancasterBrainAndSpine.com

Jill C. H. Jablonski, RM, CCH SoulSparkHG@gmail.com SoulSparkHG.com

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

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 11 and 21.

Promote health, balance chakras, reduce stress, increase relaxation, supplement medical care with reiki and crystal healing! Receive guidance, clarification on life’s challenges through tarot and astrology. Jill practices with a unique blend of experience, compassion, empathy and objectivity to give comfort and healing.

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.

HOME IMPROVEMENT

LAB TESTING

HERBAL MEDICINE EMBARK HERBALS

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

DC EAGER SERVICES

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 34.

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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, page 13, 47 and 56.

NALancaster.com | NABerks.com

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 23 and 54.

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 22.

APRIL

Grassroots Climate Crisis Strategies plus: Healthy Home

LYMPHATIC THERAPY Aqua Blue Wellness Center

Electro-Lymphatic Therapy 50 Keystone Ct • Leola 717-656-8615 • AquaBlueWellnessCenter.com Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ads, pages 23 and 57.

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

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ad, pages 30 and 31.

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 9.

Readers are Seeking These Providers & Services:

Carbon Offset Initiatives • Earth-Friendly Landscapers Eco-Interior Designers • Electric Vehicles Dealers Sustainable Energy Products • Green Builders• Recycling Services Solar Panel Providers ... and this is just a partial list!

WOMEN’S WELLNESS ISSUE

MAY

JUNE

Autoimmune Breakthroughs

Inspired Lifestyle Travel

plus: The Collagen Connection

plus: Brain Health

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

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

717-399-3187 Advertising@NALancaster.com March 2020

55

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 13, 47 and 54.

NATUROPATH - traditional BEAUTIFUL HEALING JOURNEY

Rhonda Larson, Traditional Naturopath 226 N Arch St • Lancaster (INSPIRE Business Community) 717-341-3916 BeautifulHealingJourney.com Providing Naturopathic and Functional Medicine testing, Emotional Release Techniques, and Energy Medicine, Rhonda gets to the real root of your health issues by working with you as a whole… physically, emotionally and spiritually. Call now and start your journey of healing today.

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 29 and 58.

NATUROPATHic doctor DAYSTAR NATURAL, LLC

Rachel Borelli, ND, LMT, CNHP Kathy Stricker, ND, CNC 840 North Park Rd • Wyomissing 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 19.

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HEALTH FOR LIFE

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

GIANT FOOD STORES KILENE KNITTER, RD, LDN

717-299-0391 Kilene.Knitter@GiantMartins.com GiantFoodStores.com/Wellness

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).

Kilene Knitter, nutritionist for Giant, will help you develop an individualized approach to nutrition with creative ways to enjoy the foods you love and build healthy habits that fit into your lifestyle. Visit our website for a listing of Kilene’s and all of our nutritionists’ scheduled classes and store tours.

NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC

SHEEHAN NATURAL HEALTH IMPROVEMENT CENTER

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 18 and 53.

TREE OF LIFE HEALTH CAMBIUM WELLNESS CENTER Robert Miller, ND 15 Pleasure Rd • Ephrata 717-733-2003 • TOLHealth.com

Our leading naturopathic practice offers the most comprehensive array of holistic health services, tailored for your individual needs: genetic nutritional consultations; naturopathic consultations; nutrition, dietary and weight management programs; structural therapy with craniosacral therapy; reflexology; detoxification therapies; stress management; prenatal/pediatric wellness; and air/water purification. See ad, page 29.

NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS Dana M. Elia, MS, RDN, LDN, FAND 270 Granite Run Dr • Lancaster 717-917-5259 FusionIHW.com

At Fusion Integrative Health & Wellness our main focus is on YOU - the whole person. Our practice involves using an integrative, functional, and personalized approach to nutrition, health, and healing.

Most major insurance plans are accepted. Flexible options are available to meet with our staff. See ad, page 18.

NALancaster.com | NABerks.com

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 43.

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

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 43.

PET NUTRITION 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.

reiki HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Ste 203 • 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. Sessions and classes are available. See ad, page 20.

LANCASTER REIKI CLINIC

Farm and Home Center 1383 Arcadia Rd • Lancaster 717-824-9209 LancasterCommunityReikiClinic.org Offering 30-minute sessions to those who would like to experience the many benefits of reiki. Clinic held the third Thursday of each month, from 6:30-8:30 p.m. Appointments must be scheduled in advance.

By donation. Practitioners needed. Please call for more information.

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 13 and 57.

SOUND HEALING SOUNDWISE HEALTH

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 13 and 57.

SPIRITUALITY 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 13 and 57.

PARISH RESOURCE CENTER

2160 Lincoln Hwy East, #18 • Lancaster 717-299-1113 ParishResourceCenter.org Our aim is to increase the capacity of the staff, volunteers and members of congregations, non-profits and small businesses so that they can more effectively deliver their organizational goals and mission. Services are provided by highly qualified professionals at a fraction of normal professional fees. Additionally, we offer retreats and workshops on spirituality, internet safety, the opioid crisis, mindful listening, relationships, civility and more.

Lana Ryder, LMT, AADP, HTA 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com ReikiSound.net 610-301-4356

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

Lana Ryder has been sharing the healing power of sound, voice and music for 40 years.

Soundwise Health-certified practitioners located in Lancaster, Harrisburg and York offer basic sound therapy education, group sound events, private sound therapy sessions, sound circles, sonic massage, ReikiSound™ and ReikiVoice™.

The Urban Well, launched in 2020, focuses on teaching contemplative spirituality in collaboration with others. We are rooted in a pioneering Christian community and are exploring how to be open with integrity to interfaith wisdom and practices. See ads, pages 4 and 58.

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

THERAPEUTIC WRITING WRITE FROM THE HEART

Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation.

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

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

Mischief a must. See ad, page 48.

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 50 Keystone Ct • Leola 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 23 and 55.

WELLNESS PRODUCTS JEWEL PERSONAL CARE PRODUCTS Prescilla Glick, Distributor (ID#105518) 4000 E. Newport Rd • Gordonville 717-917-8208 or 1-844-789-1033 JewelPads.com

Every woman deserves a better option! 100% Allnatural chemical free sanitary pad with new Graphene Technology, found to reduce bacteria, reduce odor and inflammation, relax muscles, help with cramping, reduce hot flashes and help with dysmenorrhea. See ad, page 49.

March 2020

57

Yoga

WELLNESS PRODUCTS TRANONT HEALTH PRODUCTS

Martha Stoltzfus, Distributor (ID# 67558) 271 Railroad Lane • Gratz 717-365-3600 or 1-800-973-3715 Tranont.com Fix your gut, fix your health.

Enhance and support your immune system with 100% plant-based, natural, organic, full-spectrum enzymes, probiotic and pre-biotic blend products.

Testimonials reveal improvement with gluten or dairy intolerance, chronic headaches, inflammation, vertigo, dizziness, allergies, and more. See ad, page 49.

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 29 and 56.

ELEMENTAL YOGA

Midway Arts Center 139 E Chestnut St, Ste 303 • Coatesville 717-341-5005 ElementalYogaWellness.com

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

Find ...

Gentle, Workout, Prenatal and Meditative Yoga Classes every week

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

We are a nonprofit specializing in spiritual and personal empowerment retreats, yoga, meditation, and sacred chanting, Ayurveda, spiritual and lifestyle counseling, and yoga teacher training. No matter who you are, we have something special to offer you. OM. Peace.

Yoga, a practice of physical postures, and mindfulness, the practice of paying attention in the present moment, together achieve a higher level of connection between the mind, body, and spirit.

Mindful Yoga is suitable for all body types and abilities. Louise Konrath, instructor. See ads, pages 4 and 57.

Focus Health Serenity

Yourself

WILLOW YOGA STUDIO 25 Nolt Ave • Willow Street 717-617-2128 WillowYogaStudio.com Find your yoga home at

Willow Yoga offers the benefits of yoga for every level, and E V E R Y B O D Y, 25 of Nolt regardless size,Avenue shape, gender or age. Choose Street, PA Flow, Vinyasa, Power, from Willow Chair Yoga, Slow Restorative, Yin617-2128 Yoga and special workshops (717) throughout the year. See ad, page 5.

willowyogastudio.com

Peace is its own reward. ~Mahatma Gandhi

advertiser index Company

Page

A Therapeutic Effect..........................................................2 Agape Institute...................................................back page Always Helpful Veterinary Services................................42 Any Lab Test Now............................................................23 Aqua Blue Wellness Center............................................23 Bent Limb Farm..................................................................4 Body & Sole Reflexology.................................................28 Care With Love............................................................... 44 CBD American Shaman...................................................39 CopperZap.........................................................................3 David Schwartz, DDS.......................................................45 DayStar Natural ............................................................... 19 DC Eager Emergency Services ................................. 13, 47 Debt Shredder Team.......................................................27 Earthbound Artisan..........................................................22 Eat Wild Farms.................................................................25 Embark Herbals...............................................................34 Finnegan Farms LLC........................................................35 Fusion Integrative Health & Wellness............................ 18 Gardner's Mattress....................................................30, 31 Godfrey's Dogdom..........................................................42 Health By Design . ...........................................................29 Heath Wellness Center................................................... 19 Helene Williams Reiki......................................................20 Hempfield Botanicals......................................................37 Hempadelphia Cannabis Expo........................................34 Hospice & Community Care............................................22 Inner Peace Holistic Expo............................................... 21 Inshanti........................................................................... 40 Jesuit Center for Spiritual Growth................................... 13 Karen Carnabucci, LCSW................................................45

58

Lancaster-Berks

NALancaster.com | NABerks.com

Company

Page

Lancaster Acupuncture...................................................24 Lancaster Brain & Spine.............................................11, 21 Lancaster Cancer Center..................................................5 Lancaster County Brand CBD.........................................33 Lemon Street Market ......................................................25 Link Chiropractic............................................................. 12 Mattress 1st.......................................................................9 Naturopathic & Chiropractic Family Health.................... 18 Northwestern Mutual.......................................................43 Nutrition Works Clinic..................................................... 19 Omni Patient Advocates..................................................35 Radiance......................................................................... 46 Rodale Institute...............................................................27 Roundtop Healthy Living/Sisel Kaffe..............................41 Saint James/Urban Well....................................................4 Sheehan Natural Health Center......................................43 Spiritual Awareness Workshop...................................... 44 Susquehanna Dental Arts................................................26 Take Heart Counseling....................................................27 The Green Bee.................................................................38 The Green Room Organic Salon...................................... 18 The Imperial ....................................................................20 Till We Meet Again...........................................................43 The Spa at Willow Pond................................................... 12 Tranont/Jewel................................................................. 49 Tree of Life.......................................................................29 Wegmans......................................................................... 21 Willow Yoga Studio...........................................................5 Write From The Heart..................................................... 48 Zest!................................................................................. 15

Our modern techniques and use of functional medicine allow us to get to the underlying cause of your health issues. Your health is our top priority.

Where Hope Lives!

We’ve had great success with:

Featuring:

• Headaches and Migraines

• Hyperbaric Oxygen Therapy

• Foggy brain

• ClearMind Brain Mapping & Therapy

• Concussion

• Right Eye Brain Therapy

• Post-Concussion Syndrome

• Functional Neurology

• ADHD/ADD

• Quantum Neurology

• Lyme Disease

• Brain Based Therapy

$

$

150

ClearMind Brain Mapping and Right Eye Brain Assessment (Reg. $697) Must mention this ad.

New Patients only. Expires 03/31/2020

150

Hyperbaric Oxygen Therapy Consultation and First treatment (Reg. $350) Must mention this ad.

New Patients only. Expires 03/31/2020

Agape Institute of Functional Health and Chiropractic | Dr. Stephen Conicello, DC Highlands Corporate Center | 735 Fox Chase, Suite 100 | Coatesville, PA 19320 484-593-0882 | www.agapefhc.com