Natural Awakenings Lancaster/Berks June 2020

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

A Guide to Our Region's Parks & Trails

Power Up Traveling Feeding Your Brain In Place Happiness Six Ways to Boost Blood Flow

Finding Adventure Close to Home

Eating During Stressful Times

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

With the new day comes new strength and new thoughts.

- Eleanor Roosevelt

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Contents

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.

19 POWER UP

YOUR BRAIN

19

Six Ways to Boost Blood Flow

22 TRANSFORMATIVE

STAYCATIONS

Finding Respite and Adventure Close to Home

26 Nature’s Invitation Much of Pennsylvania’s Great Outdoors Is Still Open for Visitors Greenfield Corporate Center 1858 Charter Lane Suite 202 (717) 291-1313 www.lancastercancercenter.com

Lena Dumasia, MD with her patient Doreen.

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

NEVER MISS AN ISSUE !

31 FEEDING HAPPINESS

26

Lift Your Mood with Feel-Good Foods

34 SOOTHING SEPARATION Helping Anxious Dogs to Cope

36 Kindness Counts

Cultivating Self-Compassion in Children

38 HOMEBODY WORKOUTS Getting Fit Without a Gym

40 Find Safe Stress Relief

38

with Plant-Based Alternatives to Pharmaceuticals

42 DAVID HAMILTON

on Kindness in the Pandemic Age

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

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

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DEPARTMENTS 7 news briefs 12 health briefs 15 global briefs 18 eco tip 19 healing ways 30 inspiration 31 conscious eating

34 natural pet 36 healthy kids 38 fit body 42 wise words 44 green living 46 calendar 48 resource guide 54 advertiser index

Natural Awakenings is a family of about 70 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

22

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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.

June 2020

5

letter from co-publishers

Kendra and Jacqueline

~Elizabeth Lesser, Broken Open

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

Here comes the sun. Here comes the sun, and I say, it’s all right. ~George Harrison

contact us

H

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

ow are you? No really, how are you?

We are eager for the sun to shine on our faces, with warm breezes inviting us out of our homes and indoor spaces into fresh open air. The ground is calling us to dig and plant; woods and trails seek to transport us to worlds of moss and ferns, wildflowers and tree canopies. Waters of nearby streams beckon our gaze and reflection.

Little darlin’, it's been a long cold lonely winter. Little darlin’, it seems like years since it’s been here. Here comes the sun, here comes the sun, and I say, it’s all right.

Many of us have responded to recent challenges in the best ways we know. Powerful insights have been gained on what or who is truly important to us and what can be done without. We’ve learned that what we miss is spending time with others, good conversations and hugs. In our quieter moments, realizations come to light that we are in the process of letting go of life as it once was. Self-compassion is required as we regroup, moving into what the future holds for us. We can make use of our experiences by allowing them to change us for the good, flowing with the river, letting ourselves live into what we’re newly driven to nurture within ourselves and in our lives, feeling supported by the flow of life.

We invite you to explore what awaits you in our pages this June, where we honor fathers, provide inspiration on compassion and share a beautifully written guide for empowering children to direct kindness toward themselves. In our feature article, “Power Up Your Brain: Six Ways to Boost Blood Flow,” lies reassurance that dark chocolate benefits brain health as do biking, hiking, walking and running. The refreshing green spaces of the great outdoors are noted in a feature by Gisele Rinaldi Siebold highlighting our local trails and parks. It’s time to get outside and breathe deeply the fresh air, setting off on summer adventures.

Let’s find ourselves continuing on the path together, acknowledging all that life brings and manifesting new ways to feel good, live simply and laugh more.

Kendra Campbell and Jacqueline Mast, Co-Publishers

Stay close to anything that makes you glad you’re alive. ~Hafez 6

Lancaster-Berks

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Natural Awakenings Lancaster/Berks

@NAwakenings

@natural_lancasterberks

SUBSCRIPTIONS Give us a call or visit our website to sign up for our free digital edition or to subscribe for home delivery. $30/12 issues or $50/24 issues.

national team

CEO/Founder Sharon Bruckman COO/ Franchise Sales Joe Dunne

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

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Michelle Johnsen Photography

Life is always changing; we are always changing. We live in a river of change, and a river of changes lives within us. Every day we’re given a choice: We can relax and float in the direction that the water flows, or we can swim hard against it. If we go with the river, the energy of a thousand mountain streams will be with us, filling our hearts with courage and enthusiasm. If we resist the river, we will feel rankled and tired as we tread water, stuck in the same place.

HEALTHY LIVING HEALTHY PLANET

news briefs

Mercier Therapy for Women’s Hormone Health and Fertility

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r. Ann Lee, ND, LAc, owner of Health For Life Clinic, Inc., is now offering Mercier therapy for women’s hormone health and fertility. Mercier therapy is a deep tissue visceral technique used to help restore health within Dr. Jennifer Mercier with a client the female pelvis and organs.

This non-invasive technique was created by Dr. Jennifer Mercier, ND, Ph.D., to improve function and increase blood flow in the pelvis by addressing the abdomen, and requires no vaginal work. The goal is to decrease adhesions in and around organs, ligaments, muscles, joints and support structures of the pelvis, abdomen, hips and lower back, as well as stimulate the ovaries to produce optimal hormones.

Women who may benefit the most from this therapy include those with a history of abdominal, pelvic or urinary surgery or procedures that cause scarring; endometriosis; blocked fallopian tubes; diminished ovarian reserves; premature ovarian failure; ovaries that are not producing optimal hormones or quality follicles/eggs; polycystic ovarian syndrome (PCOS); no ovulation; high follicle-stimulating hormone (FSH); a uterus that is retroflexed, anteflexed or retroverted; thin uterine lining; pelvic pain; irregular menstrual cycles; luteal phase defects; and/or spotting.

Lee, a naturopathic doctor and acupuncturist in practice since 2010, helps clients with a wide variety of health conditions using an individually tailored wellness approach that includes natural therapies.

Location: 112 N. Cornell Ave., Lancaster. For more information, visit DoctorNaturalMedicine.com/services/mercier-lancaster/. See ad, page 52.

Earthbound Artisan Launches Native Plant Website

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arthbound Natives, based in Ephrata, Lancaster County, is a new venture by Earthbound Artisan with the goal of helping to fill the void of native plant retailers.

Curbside pickup is currently available and delivery is offered within Lancaster County.

All orders must be received by Thursdays.

Curbside pickups will occur between 5 and 6 p.m., Monday through Friday, unless a special request is made. Deliveries will take place on Fridays.

Cost varies for plants and shipping. Free shipping for Ephrata residents with promo code #ephrata. Location: 175 E. King St., Ephrata.

Current inventory can be viewed online at EarthboundNatives.com.

For more information, email Sam@EarthboundArtisan.com. See ads, pages 44 and 50.

Heath Wellness Center Offers Zoom Workshops

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r. Thomas Heath, DC, owner of Heath Wellness Center, continues to offer Ultimate Health Care Workshops at 7 p.m., Wednesdays, via Zoom. Various health and wellness-related topics are featured and discussed.

“Restoration of health and wellness is within your reach,” says Heath, who has Dr. Thomas Heath been providing brain-based wellness care for more than 35 years. “I have traveled coast-to-coast and border-to-border, constantly learning about how to bring health and healing to Lancaster County and the world.”

To register, call 717-530-5555 or email HeathChiropractic@gmail.com.

For more information, visit HeathWellnessCenter.com. See ads, pages 41 and 48.

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Gardner’s Mattress & More Offers Private Shopping Appointments

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ardner’s Mattress & More is offering private appointments at select times for interested customers. In addition to complying with the state mandates regarding COVID-19 that include wearing face masks, washing hands and practicing social distancing, mattress protectors and pillow napkins are placed on surfaces prior to customer visits. Fabric surfaces are cleaned and sanitized after each visit.

“Together, we are confident we can still provide you with an incredible and safe shopping experience,” says co-owner Ben McClure. “There is nothing like having the right fit when it comes to a new mattress and sleep system. We will look to work with you efficiently to narrow down your options and as you experience each model that may be a fit, we will help you do so safely and with peace of mind.”

For more information, call 717-299-6228 or visit GardnersMattressAndMore.com. See ads, pages 28, 29 and 51.

The Imperial Restaurant Provides Farm-to-Table Take Out

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he Imperial Restaurant and Executive Chef Aboubacar Kouyaté (Chef Abou) have crafted a comforting farm-to-table menu for online ordering, available from noon to 7:30 p.m. daily for delivery or take-out. Vegan fare is a specialty with Impossible Meat Loaf, Lasagna, Root Vegetable Bowls and other main dishes, as well as vegan and nonvegan salads, soups and sides. Elegant comfort foods are offered as fresh "Impossible takes on old favorites: New York strip, shrimp scampi, baked salmon, Meatloaf" Entree oven roasted chicken and more. Desserts are also on the menu.

Standard and craft beers are sold as six-packs or singles for diners 21 years and older. A bottled wine list will soon be added to the online order and delivery options.

Location: The Imperial Restaurant at the Holiday Inn Lancaster, 26 E. Chestnut St., Lancaster. For more information, call 717-399-4040. To order online, visit TheImperialRestaurant.com. See ad, page 31.

Telehealth Sessions Available with Dr. Dana Elia

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r. Dana Elia, DCN, RDN, LDN, owner of Fusion Integrative Health & Wellness, is available Monday through Friday for telehealth visits. Services include a Nutrigenetics testing program, a stem cell Dr. Dana Elia activation program, as well as 60- and 90-minute comprehensive initial consultations and follow-up consultations for established patients.

Elia is an integrative and functional nutrition doctor, a registered and licensed dietitian nutritionist and the author of The Stem Cell Activation Diet. She provides guidance through the dietary and lifestyle choices that are the healthiest for each individual to jumpstart the body’s natural regenerative process.

“I see each person as a whole individual, and believe in providing each client with a holistic program based upon their unique needs,” explains Elia. “I am able to educate and support my clients through a step-by-step process that encourages gradual, realistic modifications to promote long-lasting lifestyle changes.”

Visit FusionIHW.com to use the online scheduling tool for selecting a package or service. For more information, call 717-9175259. See ads, pages 17 and 52.

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news briefs

Special Savings on Laser Therapy from A Therapeutic Effect

D Berk’s Nature Rx

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ocal nonprofit organization Berks Nature has launched Berks Nature Rx, a new resource to help motivate people to spend more time outdoors for physical and mental well-being. People are encouraged to commit to spending at least 120 minutes outside each week—a doctorrecommended amount of time to reap the benefits of nature, and an achievable goal even during our busiest times. The 120 minutes could consist of visiting a park, walking a dog, hiking a trail, riding a bike or simply taking a break in nature.

“Spending time in nature isn’t a cure for everything that ails us, but it sure does offer some preventative and therapeutic benefits,” says Tami Shimp, vice president of development and community relations. “It is a medical fact that spending time outdoors, especially in green spaces, is good for us. Most people don’t realize all of the benefits that can be associated with spending at least 120 minutes outside weekly. The physical benefits are sometimes obvious, but the mental benefits are also extraordinary, especially for children.”

uring the month of June, A Therapeutic Effect is offering a special therapeutic laser treatment package: buy three sessions, get one free. Packages purchased in June can be used at any time; pricing does not expire.

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

More than 3,000 research studies have been conducted in the field of laser therapy. 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.

Discounted cost: $135/three sessions (saves $5 off the regular rate of $50 a session for a total of $15 savings); free session valued at $50; total savings of $65 for the package. Location: 313 D Primrose Lane, Mountville. For more information, call 717-285-9955 or visit ATherapeuticEffect.com. See ads, pages 2 and 48.

To sign up for the program and for more information, visit BerksNatureRx.com.

June 2020

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news briefs

Build a Victory Garden with Rodale Institute

R Are you feeling like stress and anxiety have become overwhelming?

REIKI can help you RELAX & REBALANCE Book your session today Also offering Reiki classes for self-care and wellness Helene Williams, BSN, RN, RMT

Reiki Teacher/Practitioner Reiki in Health Care Consultant 313 West Liberty St, Ste 203, Lancaster

717-269-6084

www.helenewilliamsreiki.com Sessions | Classes | Workshops | Reiki Share

odale Institute, the birthplace of organic agriculture, is helping the community create their own organic victory gardens at home. An organic garden is a great place to start being closer to our food, spend more time in nature or start a new project with the kids. Rodale Institute’s Victory Garden Starter Kit contains more than $50 worth of educational materials direct from their organic gardening experts.

The exclusive Victory Garden Starter Kit includes access to Rodale Institute’s webinars Organic Gardening 101 and Compost Like A Pro!; Backyard Composting Basics Cheatsheet; Simple Guide to Vermicomposting; Vertical Gardening in an Urban Environment booklet; plus a Kids School Gardening Curriculum to teach children about soil science, nature and food.

In the 1940s, families used victory gardens to grow food during times of rationing.

Now, in the time of social distancing, families are returning to the land in their own backyards. #VforVictoryGardens is a community of the new generation of victory gardeners.

Cost: by donation. Each dollar goes to fund Rodale Institute’s mission to support organic farmers, backyard gardeners and consumers. Sign up at RodaleInstitute.org/victorygardens/ to receive a starter kit. See ad, page 24.

Virtual Coronavirus Loss Group

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he Pathways Center for Grief & Loss, a program of Hospice & Community Care, is hosting a virtual support group led by master’s-level counselors for individuals who have lost a loved one due to COVID-19. The virtual support group, open to anyone regardless of whether their loved one was served by Hospice & Community Care, will be held via Zoom from 6 to 7:30 p.m., July 15 and August 19, to provide a safe place for individuals to talk with others who are also grieving this type of loss.

The Pathways Center for Grief & Loss is a free resource to the entire community.

Its mission is to support and encourage people’s inherent ability to heal and discern new paths on their journey through grief and specializes in helping people cope with serious illness or loss after death. Regularly scheduled adult support groups are also being held via Zoom. Individual counseling for adults, children, teens and families who lost a loved one is available via Zoom or phone.

Interested individuals should call 717-391-2413 to request the Zoom login address or phone number. For more information, visit PathwaysThroughGrief.org. See ad, page 33.

Countryside Pickup at Godfrey’s Welcome to Dogdom

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odfrey’s Welcome to Dogdom, in Mohnton, is offering call ahead service for contactless shopping and pickup. Customers can call ahead to place their orders. The Godfrey’s staff will meet customers in the parking area for countryside pickup. In-store shopping, that complies with the state mandates regarding COVID-19, is available from 10 a.m. to 6 p.m., Tuesday through Friday, 10 a.m. to 4 p.m., Saturday and 11 a.m. to 4 p.m., Sunday.

“We’re offering countryside pickup, similar to curbside pickup, since Godfrey’s Dogdom is located in the beautiful countryside of Berks County,” explains owner Barb Emmett. “We’re here to support you and your canine companions and are available to answer your questions, prepare your order or provide product explanations. Be safe. Be well. And, hug your pups.”

Location: 4267 New Holland Rd., Mohnton. For more information, call 610-777-5755 or visit GodfreysDogdom.com. See ad, page 34.

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Natural Awakenings Publishing Corp. Partners with KnoWEwell Collaborative

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atural Awakenings Publishing Corp. (NAPC) is entering into a partnership with KnoWEwell, P.B.C., and is a Founding Patron of The KnoWEwell Collaborative.

KnoWEwell, a 1% for the Planet company, received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. Founder and Chief Executive Officer Kimberly Whittle says, “It’s one centralized private, secure online platform to inspire and empower individuals with today’s knowledge, evidenced-based resources and collaborative ‘wholistic’ community to help them address the root causes of chronic diseases and achieve optimal health and well-being.”

Whittle points out that KnoWEwell is “the missing link designed to provide people with peace of mind throughout their life journey-a collaborative with personal and professional benefits for all in the ‘wholistic’ ecosystem: individuals, families, providers and organizations. Our purpose is to improve the health of humanity and our planet.”

NAPC and KnoWEwell are perfectly mission aligned, adds Whittle. “Natural Awakenings’ well-researched, practical information about the latest natural approaches to nutrition, fitness, personal growth and sustainable living played a significant role in fueling the wellness revolution. We’re grateful to collaborate with them.”

NAPC Chief Executive Officer Sharon Bruckman says, “Our Natural Awakenings family of 60 publishers is excited about the new resources and opportunities this new partnership brings to our community of readers, providers and organizations. We are honored to be playing such a significant role in the launch and future growth of this incredibly sophisticated platform which will result in tremendous benefits to members.”

Lancaster Conservancy Launches Nature Hour

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he Lancaster Conservancy will launch Nature Hour, a virtual lecture series that is free or by-donation to support the Conservancy’s ongoing efforts to educate the community. The lectures will be offered every other Wednesday through July 29, from 6 to 7 p.m., beginning on June 3 with An Underwater Tour of Riverland Streams with Keith Williams from Freshwater Journeys. The presentation will feature Williams’ explorations of streams located in the Susquehanna Riverlands region of Lancaster County and will include his own incredible underwater photography.

“Like the rest of our community, the Conservancy has had to shake up how we go about our work during this crisis,” says Fritz Schroeder, senior vice president of community impact. “A virtual lecture series allows our members, and those curious about a specific subject, an opportunity to learn about nature without leaving their homes. Presentations will focus on subjects near and dear to the Conservancy’s heart: clean water, native plants and pollinators, wildlife, land protection and forest restoration. We’re excited to feature many of our local partners and connect with our community in this unique way.”

To register (required), visit LancasterConservancy.org/events/. For more information, visit LancasterConservancy.org.

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June 2020

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Natto, a fermented soybean dish of Japan, offers postmenopausal women protection from bone fractures, concludes a new study in The Journal of Nutrition. Studying 24 years of records of 1,417 Japanese women older than 45, researchers found that compared to those women that rarely ate natto, those that consumed one to six 40-gram packs a week had 21 percent fewer fractures and those consuming more than seven packs had 44 percent fewer fractures. Tofu and other soybean products had no effect on fracture risk. With its strong smell and sticky consistency, natto is an acquired taste, but is also one of the few plant sources of vitamin K2, which activates bone-building proteins. Other studies have linked it to healthier gut flora, lower cholesterol and blood pressure levels, and a stronger immune system.

Consume Olive Oil to Fight Off Aging In what might be good news for teetotalers, researchers at the University of Minnesota found that it’s not the resveratrol in red wine that increases the life span of cells of those following the Mediterranean Diet, but the fat in olive oil that activates the critical pathway which prevents age-related diseases. “This pathway has been linked to almost all of [aging diseases]. It’s the roots,” says Doug Mashek, Ph.D., a professor in the departments of medicine and biochemistry, molecular biology and biophysics.

His studies suggest that the benefits of olive oil are most pronounced when coupled with fasting, limiting caloric intake and exercising. “We found that the way this fat works is it first has to get stored in microscopic things called lipid droplets, which is how our cells store fat. And then, when the fat is broken down during exercising or fasting, for example, is when the signaling and beneficial effects are realized,” Mashek explains.

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Lancaster-Berks

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Eat a Plant-Based Diet to Lessen Stroke Risk People that eat a vegetarian diet rich in nuts, vegetables and soy may have a lower risk of stroke than others with diets that include meat and fish, concluded a new study in the journal Neurology. Taiwanese researchers studied two groups of healthy people over age 50 that lived in Buddhist communities in which drinking and smoking were discouraged and vegetarian diets were followed by about a third of residents. Compared to the meat- and fish-eaters, vegetarians consumed less dairy, animal protein and fat, about the same amount of eggs and fruit, and more fiber and plant protein. In the group of 5,050 people studied for six years, vegetarians had a 74 percent lower risk of ischemic stroke, in which blood flow to the brain is blocked, than nonvegetarians. In the group of 8,302 people followed for nine years, vegetarians had a 48 percent lower risk of overall stroke than nonvegetarians, a 60 percent lower risk of ischemic stroke and a 65 percent lower risk of hemorrhagic (bleeding) stroke. “Stroke can also contribute to dementia. If we could reduce the number of strokes by people making changes to their diets, that would have a major impact on overall public health,” says study author Chin-Lon Lin, M.D.

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Decrease Bone Fractures with Natto

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health briefs

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Try Chinese Herbs for Ulcerative Colitis A Traditional Chinese Medicine herbal mix known as Gegen Quinlian decoction, when combined with standard Western pharmaceuticals, is more effective in treating the painful condition of ulcerative colitis than pharmaceuticals alone, concluded a Chinese review of 22 studies that included 2,028 patients with the disease. Typically used to heal diarrhea and gastrointestinal inflammation, the herbal mix produced few adverse reactions and resulted in low recurrence rates, researchers said.

Maintain a Healthy Gut to Sidestep Colorectal Cancer In a study that for the first time establishes a direct link between the microbes inhabiting our bodies and the genetic alterations that drive cancer development, researchers from the Hubrecht Institute, in the Netherlands, have found that mutations linked to colorectal cancer can be caused by common gut bacteria carried by about one out of five people.

By exposing cultured human mini-guts to a particular strain of E. coli bacteria, they observed that the bacteria induced a unique pattern of mutations in the DNA of human cells that was also found in the DNA of patients with colorectal cancer, implying that these mutations were induced by the “bad� bacteria.

June 2020

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Green Up Cities to Reduce Violent Crime Well-designed and maintained green spaces in cities such as parks, community gardens and tree-lined streets lower the rate of violent crimes, make communities safer and keep people healthier, concluded Cornell University and University of Virginia researchers that conducted a meta-study of 45 papers studying the links between greenery and crime. In particular, more green spaces, such as community gardens converted from vacant lots, decrease gun violence, six studies found. But poorly designed green space with inadequate maintenance, bad lighting and excessive nearby traffic can help crime take root and spread.

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Splashy Solution

Generating Electricity from Rain

A surprisingly high voltage can be generated from raindrops using a field-effect, transistor-style structure, reports a new study from the City University of Hong Kong in the journal Nature. A single drop can muster 140 volts, enough to briefly light up 100 small LED bulbs. The new design couples an aluminum electrode with an indium-tin oxide electrode layered with polytetrafluoroethylene (PTFE), a material with a quasi-permanent electric charge.

When a raindrop hits the PTFE/tin surface, it bridges the two electrodes and creates a closed-loop circuit that helps fully release any stored charges. The technology could handle sustained rainfall, as well. If there are continuous drops, the charge accumulates and eventually hits a saturation point. Building rooftops could supplement some of the electricity used inside, and electric boats could extend their range.

Pest Alarm

Sentinel Trees Give Advance Warning

The United States, Europe and China are growing “sentinel trees” in strategic locations around the world to receive advance warnings of destructive pests that could destroy native plantings.

According to a study published in Plos One, “Sentinel nurseries represent one potential mechanism to address the current lack of knowledge about pests in the countries from where live plants are shipped and the threats they represent to native flora and crops in importing countries.” As global trade intensifies, the risk for accidental importing of and exposure to new invasive pests is a constant worry for entomologists and arborists, stimulating a search for new tactics to prevent future losses.

Beware the Air Mental Relief

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Mindfulness Training May Reduce Paranoia

In news that may be useful for people dealing with the stress of the global pandemic, researchers from the University of London have found that just one week of practicing mindfulness—moment-to-moment awareness—reduces feelings of paranoia. The research, published in the journal Mindfulness, was based on questionnaires of 494 people, enabling researchers to find a correlation between paranoia and judgemental thinking.

They found that higher levels of nonjudgement predicted lower levels of paranoia, even in individuals that had a predisposition for it.

Then, 68 people were selected and divided into two groups: one that was asked to go through a prerecorded, guided mindfulness session once per day, and one that acted as a control. The session consisted of a quick body scan, mindful breathing and awareness exercises.

The results showed a drop in judgmental thinking and paranoia in the mindfulness group.

Dementia Linked to Air Pollution

People continuously exposed to air pollution are at increased risk of dementia, especially if they also suffer from cardiovascular diseases, reports a new study from the Karolinska Institute in Sweden, published in the JAMA Neurology. Researchers examined nearly 3,000 adults with an average age of 74 living in the Kungsholmen district in central Stockholm for up to 11 years. Of those, 364 people developed dementia. The district’s annual average level of particulate matter 2.5 microns or less in width is high by Swedish standards, but low compared to international standards.

Heart failure and ischemic heart disease both enhanced the dementia risk, and stroke explained almost 50 percent of air pollutionrelated dementia cases, according to the researchers.

June 2020

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Australian Wildfires Linked to Climate Change

Australia’s devastating wildfires during 2019 and 2020 were at least 30 percent more likely to occur because of human-caused climate change, report researchers in a new study published in the online journal Natural Hazards and Earth System Sciences. An intense heat wave was the primary factor in raising the fire risk, says climate scientist Geert Jan van Oldenborgh, with the Royal Netherlands Meteorological Institute. The study linked to climate change the extremity of that heat wave, which is 10 times more likely now than it was in 1900. Van Oldenborgh notes that climate simulations tend to underestimate the severity of such heat waves. “We put the lower boundary at 30 percent, but it could well be much, much more,” he says. The year 2019 was Australia’s hottest and driest since modern recordkeeping began in the country in 1910.

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Observational research published in Circulation, the flagship journal of the American Heart Association, states that tofu and other foods that contain higher amounts of isoflavones are associated with a moderately lower risk of heart disease, especially for younger women and postmenopausal women not taking hormones.

Researchers at Harvard Medical Schools’ Brigham and Women’s Hospital analyzed data from more than 200,000 people that participated in three health and nutrition studies; all participants were free of cancer and heart disease when the studies began. Consuming tofu, which is high in isoflavones, more than once a week was associated with an 18 percent lower risk of heart disease, compared to a 12 percent lower risk for those that ate tofu less than once per month.

Tofu and whole soybeans are rich sources of isoflavones. Chickpeas, fava beans, pistachios, peanuts and other fruits and nuts are also high in isoflavones.

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Down-Under Drought

Isoflavones Lower Risk of Heart Disease

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Tofu Takeaway

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Hot Power

Heat Converted into Electricity Researchers from Japan’s Osaka University have found how the thermoelectric effect, or converting temperature differences into electricity, can be best used to power small, flexible devices, reports the journal Advanced Materials Technologies. Future healthcare applications will require internet connectivity between billions of sensors, and the devices that enable them must be small, flexible, reliable and environmentally sustainable. Batteries are not optimal because continually replacing them is inconvenient and expensive. Many researchers have optimized device performance solely from the standpoint of the thermoelectric materials themselves.

“Our approach is to also study the electrical contact, or the switch that turns the device on and off,” explains Tohru Sugahara, the corresponding author of the study. “The efficiency of any device critically depends on the contact resistance.” Thermoelectric power generators are self-sustaining, self-powered and have no moving parts.

Solar power and vibrational power do not have all of these advantages.

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eco tip

Proper pedaling can help prevent strains. In addition to

Regular Tips Apply to Pedaling

Safety takes many forms. Even well-marked bike lanes don’t guarantee safety, so use caution. Some motorists are careless about entering bike lanes and don’t correctly stop at crosswalks or look behind before opening doors. Keep at least five feet from the sides of cars to avoid being hit. Don’t weave in and out of traffic, always don a helmet, signal turns and watch out for runners and walkers. Use the stop signal (left arm extended downward) to alert bikers that may be traveling behind.

During the coronavirus crisis, biking is especially recommended, as it provides exceptional aerobic and cardio exercise, relaxation and because it maintains social distancing. Keeping in mind proper equipment, fitness, safety and other factors can make it even more fulfilling during this difficult period.

Choose the right bike. Those

designed for roads and pavement are generally lighter and have more gears than mountain bikes, which have more shock-absorbing features, plus more lower gears to help traverse inclined terrain. Urban and commuting bikes feature a slightly more upright riding position that allows better sightlines and improved visibility by motorists.

Use a bike shop with mechanics that test and adjust the bikes they sell, including determining the proper seat height—which facilitates proper alignment of hips and a full rotation—and the ideal distance from the handlebars to the seat tube. Back, knee or hip pain may develop if a cyclist has to stretch his or her legs to get to the pedals, according to the League of American Bicyclists. A biker doesn’t get proper leg extension if the seat is too low. The legs should be almost, but not totally extended at the lowest point in pedaling.

ensuring they’re employing proper leg extension, it’s advised that bikers pedal a little faster in a lower gear; ideally, 75 to 90 revolutions per minute, which is easier on the knees with less muscle fatigue than traveling slower in a higher gear.

Routine maintenance includes “cleaning and lubing the chain, replacing brake pads, and changing and fixing a flat tire,” according to major bike and outdoor retailer Recreational Equipment, Inc. (rei.com).

The website has helpful tips on tools to obtain, along with basic information on bike maintenance, cleaning and fixing a flat tire.

Because COVID-19 information and guidelines continue to evolve, stay informed of statewide health and safety recommendations for bikers and other outdoor recreational activities at on.pa.gov/coronavirus.

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healing ways

POWER UP YOUR BRAIN Six Ways to Boost Blood Flow

by Ronica O’Hara

those vessels, maximizing blood flow. “The continuous formation of NO in the brain is essential to life,” says prominent pharmacologist Louis Ignarro, Ph.D., who received the Nobel Prize in Science in 1998 for discovering that humans produce NO and that it lowers blood pressure and improves blood flow.

He advocates passing up meat for soy and fish protein, eating antioxidant-rich produce such as pomegranate, blueberries, spinach and kale, and consuming lots of nitrate-rich food like celery and leafy greens which are converted to NO in the body.

He especially recommends beets—one study reported that in juice form, it increases nitric oxide levels by 21 percent in 45 minutes—as well as dark chocolate. In a Harvard study, older people that drank two cups of hot chocolate a day for 30 days had improved blood flow to the brain and better memory.

2

Take amino acid supplements. “Consuming supple-

ments containing both L-arginine and L-citrulline are welldocumented to boost the production of endothelium-derived NO,” says Ignarro. “Adding antioxidants to the amino acid mix provides added benefit by increasing NO levels.” He recommends pomegranate extract, cocoa flavonols and omega-3 supplements.

3

Move the body. Fast walking, running, cycling, swim-

ming, ball playing, weight lifting and yoga all help improve cranial blood flow, says Ignarro: “Physical activity stimulates

O

ur brain has many well-known structures like the amygdala that detects danger and the prefrontal cortex that enables planning, but we often take for granted the 400 miles of blood vessels that push through a liter of blood per minute, carrying in oxygen and nutrients, and porting out wastes. “Our brains are highly metabolic organs, so they require lots of nutrients and oxygen to function properly, and those can only get to our brain when we have good blood flow,” says naturopathic physician Emilie Wilson, of the Synergy Wellness Center, in Prescott, Arizona.

When that blood flow is optimal, we feel energized and clear-headed; when it’s low, we feel foggy and listless. Low levels of cranial blood flow have been linked in brain imaging studies to strokes and dementia, as well as bipolar disorder, depression and suicidal tendencies. The first imperative for healthy cranial blood flow is to make sure our blood pressure, blood sugar and cholesterol numbers are in a healthy range. Health practitioners can help us address that, as well as the conditions linked to reduced blood flow—heart disease, hypothyroidism, diabetes, anemia, depression and smoking. To boost brain blood flow, specific lifestyle strategies have proven to be highly effective:

1

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Eat strategically, especially beets and chocolate.

Nitric oxide (NO) is made in the endothelium, the thin layer of cells that line blood vessels; it relaxes the inner muscles of June 2020

19

Your bed should be a haven for healthy sleep.

the production of NO in all arteries, including those in the brain.” In one study, women over 60 that walked for 30 to 50 minutes three or four times a week increased ongoing cranial blood flow up to 15 percent. Yoga exercises like downward dog and shoulder stands also raise blood flow in the head.

4

Play music. Research using func-

tional magnetic resonance imaging published in Scientific Reports found that blood flow in the brain increases when people listen to music they love, whether it’s Mozart or Eminem. In a recent study, Weightless, a song written by the British group Macaroni Union along with sound therapists, reduced participants’ anxiety levels by 65 percent and physiological resting rates by 35 percent.

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Do a chanting meditation.

Kirtan Kriya, a 12-minute daily meditation that includes chanting, finger movements and visualization, “has been researched for over 18 years and has documented benefits in increasing blood flow to the brain,” says Krystal Culler, senior Atlantic fellow with the Global Brain Health Institute, in San Francisco and Ireland. YouTube offers several versions, as does the Alzheimer’s Research and Prevention Foundation (Tinyurl. com/12MinuteYogaMeditation).

6

Consider acupuncture and craniosacral therapy. “Acu-

puncture has been used for thousands of years to boost blood flow, and it can also relax tense muscles in the neck and head, which can impair blood flow more than we realize,” says Wilson. She also recommends the gentle, hands-on-head approach of craniosacral therapy: “It can directly improve blood flow by removing restrictions, and it can also rebalance sympathetic and parasympathetic functions, which has beneficial effects on our nervous system and on blood flow.”

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

Brain Health

by Jane Drobin

T

he brain is the fattiest organ of our body; optimizing brain health is heavily based on diet and lifestyle. Having a diet rich in fruits, vegetables and heathy fats, such as avocados, nuts and olive oil, are essential. Supplementation with properly resourced fish oil provides benefits due to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), especially during the

prenatal period for developing fetuses.

Ginkgo biloba, bacopa and lion’s mane are just a few botanicals that have been shown to provide brain health benefits.

Traditionally used for increasing circulation, ginkgo biloba acts as a nootropic and antioxidant. Bacopa is an herb that is used for improving cognitive function, memory, learning and concentration. Lion’s mane, commonly known for its neuroprotective properties, is an antioxidant, anti-inflammatory and has immune-boosting benefits.

Perhaps the most important aspect of brain health is supporting what many researchers call our “second brain”, our gastrointestinal tract, made up of 100 trillion microorganisms. This bidirectional pathway, known as the “gut-brain” axis, can affect mood, behavior, anxiety and brain fog. There are 100 billon neurons embedded into the gastrointestinal tract and more than 30 neurotransmitters are utilized, just like in our brains. Having a healthy diet, taking supplements such as probiotics and maintaining a healthy gut integrity supports both of our brains.

Dr. Jane Drobin is a naturopathic doctor, chiropractor and owner of Naturopathic & Chiropractic Family Health LLC, located at 1255 South Market St., Ste. 210, in Elizabethtown. For more information, call 717-381-5773, email NCFamHealth@gmail.com or visit NCFamHealth.com. See ads, pages 42, 49 and 52.

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Transformative Staycations

Finding Respite and Adventure Close to Home

S

taycations—sticking close to home for new travel experiences—was a growing trend even before the COVID-19 pandemic turned it into a practical necessity for many of us. Staycations reduce costs, minimize travel time and also lower our carbon footprint by eliminating international travel. Happily, they don’t reduce the pure pleasure of finding new adventures, exploring untrammeled nature, seeing the familiar with fresh eyes and meeting people from all walks of life. All of that is close at hand, and especially when compared to foreign jaunts, the price is right.

A good place to start is by checking out state and regional parks, often overlooked gems offering scenic miles of trails for hiking, biking, birding, fishing, picnicking and other activities. “Whether mountains, prairies, rivers, forests in the country or heart of the city, there is always a state park waiting to welcome you, no matter what kind of recreation you enjoy,” says Jason Clay, spokesperson with Colorado Parks and Wildlife.

In Colorado parks, people can, for example, river raft in the Arkansas Headwaters Recre-

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Lancaster-Berks

ation Area; boat, fish and hammock camp in Jackson Lake State Park; and rock climb in Eldorado Canyon.

Parks can be discovered and trail maps downloaded by visiting TrailLink.com, run by the Rails-to-Trails Conservancy. It provides searches for nearby trails using parameters such as distance, types of activity and wheelchair accessibility. Its smartphone TrailLink app is free to download and $30 per year for unlimited customized use.

State, local and regional parks across the country offer rich educational opportunities for kids and adults alike, including naturalist-guided activities, bird and botany walks, lessons in local history, ecology and geography, and more. Several states offer free admission to all state-run parks, including Hawaii, Tennessee and Illinois. State-by-state listings of fees and policies can be found at Tinyurl.com/StateParkPasses.

Making a Quick Getaway

Weekend forays into natural and rustic settings can be ideal escape valves for people needing a simple, quick change of venue.

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Camping, of course, is always an option, but for those that want to be in nature in a more comfy fashion, using “cabin” as a search word works well in websites like Airbnb.com and TripAdvisor.com. The option of glamping—or glamorous camping—offers surprisingly luxurious stays outdoors in tents, pods and domes; check out Glamping.com.

Getaway.House offers woodsy outposts in 10 locations equipped with “tiny house” cabins around the country designed for quick escapes from cities. “If you were at your desk in need of an escape, you could cut out early and be there by 6 p.m.,” says Vice President of Marketing Rachel Mansfield. The private experience, with no check-in desk or communal areas, enables it to continue operating safely during the pandemic. The cabins, designed to blend in with their natural surroundings, are equipped with food for purchase, stove, books, radio, firewood, fire pit and Adirondack chairs, as well as a map for local hikes and adventures.

“I did a getaway at a point in my life where I wanted some time alone, away

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by April Thompson

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from commitments, to figure out what my next chapter in life was going to be,” says Paige Conner Totaro, of Alexandria, Virginia, the founder of Unquote Travel, a web-based tour agency focusing on small group, off-the-beaten-track adventures.

“You can change your environment without going very far, and that in turn can change the way you think about things. Little things like sleeping on the other side of the bed can help you shake up your brain.”

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Local Attraction

Local-led excursions are another way to see our home turf through a new lens. Airbnb Experiences, offered virtually everywhere that Airbnb lists lodging, are one-of-a-kind tours and classes designed and hosted by locals with unique expertise. Experiences run the gamut from neighborhood tours on foot or bikes with athletes to museum tours led by local artists or art historians. Many include a hands-on learning component, like how to make mosaics in a community art space or cook a local delicacy from a family recipe. Similar tours and experiences can be found on TripAdvisor’s Things To Do listings. WithLocals.com, whose mission is “to break down the barriers between travelers and locals worldwide,” also offers foodie fun and off-beat adventures.

Kelly Kniewel stumbled onto tour guiding after experiencing burnout in her previous career in the beverage industry.

An Airbnb Experiences host, Kniewel now leads small group tours of Chicago, introducing locals and visitors alike to many of its little-known facets. “I’ve fallen in love with my city all over again June 2020

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Traveling the World Without Leaving Home

Hosting travelers can bring new meaning to a staycation, offering a rich opportunity for cross-cultural exchange without any exchange of currency. The popular CouchSurfing.com connects travelers with locals offering free use of a couch, air mattress or spare bedroom. Available in more than 200,000 cities worldwide, it has 14 million

members and sponsors local language exchanges, dance classes, hikes and dinners, so there are opportunities to make new friends and have new experiences even without offering a place to sleep. (During COVID-19 restrictions, these activities were moved online.)

Similar organizations that offer opportunities for local hosting (including

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low- or no-cost lodging) include Servas.org, established in 1949, which stresses world peace and cultural exchange, and preinterviews potential guests and hosts to ensure safety; GlobalFreeloaders.com, a free registry for hosts and guests that do their own online screening and matching; and EvergreenClub.com, in which hosts provide a bed-and-breakfast homestay for travelers over age 50 for $20 a night.

An exciting option for homeowners is HomeExchange.com, a $150-a-year service that allows people in far-flung places to switch homes, either directly or through a staggered point system so they can truly live like locals.

John Fackenthal, of Rockville, Maryland, has hosted more than 100 couchsurfers from 29 countries, and loved every experience. “I had a big apartment in the heart of Washington, D.C., when I first started hosting, but lived alone and felt a little isolated. I wanted to bring back the youth hostel feel from travels in my younger days, where you’d hang out with fellow travelers and go hiking, share a meal or play cards,” he says.

A web developer, he recalls such memorable guests as a carpenter in his 60s from the Pacific Northwest that helped him with fixer-upper projects, a pair of pro volleyball players from the Czech Republic and two young women from China that prepared him a massive traditional Chinese feast “with all four burners going,” he says. “It’s restored

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doing these tours,” says Kniewel, a selfproclaimed history geek.

She loves to take guests inside Art Deco and Beaux Arts buildings they may have passed before without realizing the gorgeous art and architecture that exists inside, such as the library-turned-cultural center, Chicago Cultural Center, boasting two impressive glass domes, one designed

by Tiffany Glass. Another favorite excursion is taking guests on a water taxi tour. “It’s a cheap and unique way to see Chicago. The water, both the Chicago River and Lake Michigan, is so much a part of who we are as a city.”

During the limitations imposed during the COVID-19 period, Airbnb and other websites began offering experiences online, allowing people from all over the world to connect and make pastries with a Swedish baker, draw with a Mexican cartoonist, learn about apartheid from a South African or experience a day in the life of an American Olympic bobsledder.

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my faith in humanity. I’ve encountered nothing but wonderful people, all with such different personalities and backgrounds.”

Be a Weekend Farmer

Agrotourism, in which working farms open the barn doors to visitors for day or overnight trips, has the added advantage of supporting local agriculture. AgritourismWorld. com and FarmStayUS.com provide listings for farm stays worldwide searchable by type, such as Christmas tree farm, vineyard, orchard, dude ranch or alpaca farm.

The 40-acre Taos Goji Farm and Eco-Lodge Retreat, in Taos, New Mexico, is one such venue. “My husband and I returned to the land nine years ago after many years working as professionals in stuffy offices. The farm has been developed for our family and others who wish to be close to nature and to live off of the land,” says co-owner Elizabeth vom Dorp.

The farm is open for paid guests, as well as to the volunteers known as “Wwoofers” that come through Worldwide Opportunities on Organic Farms to

help raise goji berries, fruits, vegetables and free-range chickens. All cabins date from the early 1900s, including an old dairy barn converted into a duplex and five sheep herder cabins. The farm is surrounded by a national forest, so many guests visit to enjoy hiking, biking, fishing, rafting and ballooning. “Families with children love to come and pick berries, collect eggs and pet the animals. We have rescue alpacas, sheep, goats, chickens and

turkeys,” says vom Dorp.

While the world may still be at the mercy of unfortunate circumstances this summer, travel is ultimately a state of mind. By staying open, curious and present, there are always new encounters and discoveries underfoot very close to home.

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

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Earl Poole Sanctuary is a more-than-30acre Berks Nature-owned property perfect for quiet nature walks.

The 2.3-mile long, straight Exeter Scenic River Trail is good for hiking, mountain biking or walking and offers a view of the Schuylkill River.

French Creek State Park is 7,730 acres with 35 miles of trails for hiking, running and mountain biking.

Nature’s Invitation Much of Pennsylvania’s Great Outdoors Is Still Open for Visitors

by Gisele Rinaldi Siebold

S

ocial distancing during a pandemic is challenging—except when it’s not.

We are fortunate to live in an area abounding in natural places and bountiful resources for rich enjoyment and appreciation of that which has always been good and will always be there when we need it.

Adhere to the latest CDC guidelines when out in public and practice Leave No Trace principles to preserve the health and beauty of the delicate ecology. This includes disposing of waste properly, letting nature’s sounds prevail by avoiding loud voices or music and leaving rocks, plants and other natural objects as we found them.

“Nature is essential to our quality of life,” believes Tami Shimp, Berks Nature vice president of development and community relations. “Explore. Enjoy. Right at home. Before you hit the trail, make sure you check the individual park or trail system for up-to-date maps, rules and regulations.”

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Lancaster-Berks

Berks County The 1-mile Angelica Creek Trail connects to Kenhorst Borough, Angelica Creek Park and the Schuylkill River Trail and is a pathway to the city-owned, 90-acre Angelica Creek Park, educational wetlands.

Due to construction, Angelica Creek Trail extension and Thun Trail is closed from Brentwood Drive to the rear gate of the Waste Water Treatment Plant.

Antietam Lake is surrounded by 665 acres of park land and provides a beautiful, serene setting for nature-based recreation.

The Appalachian National Scenic Trail is a marked hiking trail in the Eastern United States extending between Springer Mountain in Georgia and Mount Katahdin in Maine.

Blue Marsh Trail is a 23.7-mile moderately-trafficked loop trail located near Leesport that features a lake and is rated as difficult; dogs and horses are also able to use this trail.

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The Gravity Trail connects the Neversink Mountain Preserve to the county-owned Antietam Lake Park. Hikes on Neversink Mountain provide breathtaking vistas; most popular are the City Overlook and the Witches Hat (McIlvain Pavilion).

Green Hills Preserve is 201 acres of beautiful grasslands; visitors can become immersed in nature surrounded by nothing but green on this short 1 to 3-mile trail.

Hawk Mountain is a dedicated wild bird sanctuary with 2,600 acres. There are five trails ranging from easy to most difficult.

Hopewell Furnace area, a national historic site, offers an easy hike overlooking Hopewell Lake and the opportunity to view original landscapes, a waterwheel, iron plantations, blacksmith shops and more.

Horseshoe Trail is a 140-mile unique, difficult and long trail that stretches across and has access points within 5 different counties: Berks, Chester, Dauphin, Lancaster and Lebanon.

Mount Penn Preserve is a recreational area with trails ideal for hiking and biking; the Reading Pagoda—a beautiful historical landmark that lights up the city—is also located within the preserve.

The Muhlenberg Rail Trail is an easy and relaxing, ADA-accessible, 1.75-mile shaded pathway suitable for walking, biking or inline skating.

Nolde Forest consists of 10 miles of trails connected through small bridges, ranging from easy walks to steep inclines, with unique wild flowers and scenic creeks throughout.

The Pinnacle, located on Blue Mountain Ridge on the Appalachian Mountains, offers one of the best views in Berks County and even Pennsylvania.

The Schuylkill River Trail stretches for 130 miles, making it perfect for exercising, biking or even commuting. It reaches from Philadelphia, Phoenixville, Pottstown, Hamburg and Reading.

The Union Canal Trail runs along the Tulpehocken Creek from the city of Reading up to Blue Marsh Lake in Leesport, and makes up a segment of the 71.7-mile Schuylkill River Trail in southeastern Pennsylvania. The flat, crushed-stone trail surface makes for a comfortable journey on foot, bicycle, cross-country skis or even snowshoes.

Wyomissing Creek Park is a smooth, ADA-accessible, 2.6-mile asphalt trail suitable for biking or walking.

Lancaster County Located between the boroughs of Columbia and Marietta, Chickies Rock County Park is the county’s second-largest regional park.

The park includes Chiques Creek, Donegal Creek and selected points to the Susquehanna River, as well as numerous vistas, varied natural and geological features and rich industrial heritage. Northwest Lancaster County River Trail is a fourteen-mile, multi-use, public recreation trail adjacent to the Susquehanna River. The trail spans five municipalities, a portion of which runs through Chickies Rock County Park.

Conestoga Greenway Trail is a 1.3-mile trail that runs along the Conestoga River.

The 5-mile, well-graded, level Conewago Recreation Trail, formerly the CornwallLebanon rail line, follows the Conewago Creek through scenic farmland and woodlands; it is appropriate for walking, hiking, running, biking and horseback riding.

Lancaster County Central Park is the largest of the county’s parks, covering 544 acres, and includes trails for hiking, biking and horseback riding that meander across fields, through woods and along creeks; some trails are ADA-accessible.

The well-graded, ADA-accessible Lancaster Junction Recreation Trail allows for hiking, jogging, bicycling, horseback riding and cross-country skiing. It was part of the former Reading-Columbia rail line and stretches for just over two miles between the hamlet of Lancaster Junction and Route 283.

Money Rocks County Park, located near the Narvon Clay Mine, spans more than 300 acres of woodland in the Welsh Mountains of eastern Lancaster County. A network of mining and logging dirt roads makes much of this wooded park accessible to nature lovers.

Speedwell Forge County Park is located between Speedwell Forge Lake and the wooded State Game Lands of the nearby Furnace Hills, with trails through scenic woods, as well as a diversity of habitats, including upland woods, a maturing forest, a wooded wetland, cultivated fields and an overgrown, wet meadow along the Hammer Creek.

Theodore A. Parker III Natural Area is a 100-acre park with a trail that parallels Stewart Run as it tumbles over rocks and waterfalls to create one of the county’s most pristine streams.

Turkey Hill Trail is a 6-mile, moderate loop trail used for hiking and biking that connects with the 8.27-mile Enola Low Grade Rail Trail and provides views of the Susquehanna River.

More Resources with Trail Details, Locations and Outdoor Activity Suggestions BerksNature.org BerksNatureRx.com co.Lancaster.pa.us/243/Parks-Trails GreaterReadingTrails.com LancasterConservancy.org VisitPa.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: LB0620) to Gardner’s Mattress & More to receive: • • • •

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Fathers Know Best

D

by Neal Allen

ads, lighten up. Yes, all dads project their own fears and hopes on their children. If Dad dreamed of becoming a first baseman for the Yankees, he’ll push Johnny into baseball, ignoring his son’s preference for woodworking. If Dad harbored hopes of being the next Hemingway, he’ll praise Mary’s poetry, and maybe skip a few of her tedious soccer games.

Those are the facts, ma’am. Dads have a habit of imposing their own success goals on their kids. It’s not built into fatherhood to let kids willy-nilly develop their own talents and dreams. Does that ruin the kids? Who knows? It happens in

just about every family, so good luck finding a control group for the experiment.

There may be no hope for the kids, but how about the dads? What might happen if they notice this odd behavior and how might that lighten their own loads?

Most of us dads, most of the time, initially take on the responsibility of fatherhood—income, protection, education—with drive and purpose. We make compromises with our pre-dad selves. The sports car gets traded in for a minivan. Playing guitar becomes a hobby, not a professional goal. We sign on at the warehouse. New dads around the country are making these changes every

day, and mostly with alacrity.

It’s later, when the perfect infant becomes the complaining toddler or rejecting teenager, that the vexing notion arises that another life could have been lived. This form of nostalgia—for what never came—is bitter. The word “nostalgia”, after all, comes from the Greek for “the pain of going home”.

But by seeing himself project his dreams on his children, a father can also see how he’s holding onto a suspect belief that another life would have been better. With maturity, a dad can revisit his adolescent dreams; not nostalgically, but with the wisdom that comes with age. Did I really have a chance at the Yankees? Be real. Weren’t there two guys in high school alone who had more talent?

Asking these questions, a father might even notice that no one in the family measures his worth in worldly achievements.

A dad is best remembered in his capacity for love, kindness, forgiveness, everyday strength and friendliness. Your child may know you’re a master carpenter. But what she remembers is that day when you gently showed her the right way to hold a hammer.

Neal Allen is a spiritual coach and author who shares seven children, step-children and grandchildren with his wife, writer Anne Lamott. His book on a new path to personal freedom will be released by Hierophant Publishers in spring 2021. For more information, visit ShapesOfTruth.com.

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inspiration

conscious eating

Feel-Good Foods Serotonin boosters for better mood and digestive harmony:

Evgeny Atamanenko/Shutterstock.com

kiwis, bananas, pineapple, plums, all types of berries, tomatoes, raw cacao nibs, 90 percent dark chocolate, chia seeds, pumpkin seeds, butternuts (related to walnuts), almonds, eggs, beans, oats, protein-rich foods, sea vegetables, avocados, Swiss chard, beets, green tea and spices like turmeric.

sonchacha/Shutterstock.com

Dopamine boosters for better mood and memory, and warding off neurodegenerative diseases:

Feeding Happiness

artichokes, ripe bananas, tahini, wheat germ, almond butter, leafy greens, lentils, chickpeas, black beans, papaya, red beets, apples, watermelon, blueberries and prunes.

Lifting Moods with Feel-Good Foods

W

by Marlaina Donato

hether it’s a pandemic, a breakup or a busy day with the kids, heading to the kitchen for a carb fix or a pint of ice cream is a common knee-jerk response to stress. It’s easy to get caught in a whirlpool of poor eating when our bodies need nutritional support more than ever.

Sustained or chronic stress can reduce levels of dopamine and serotonin—neurotransmitters linked to feelings of both satiety and happiness. “When serotonin levels are normal, it leads to both emotional satisfaction and a sense of fullness after a meal,” says Certified Integrative Nutrition Health Coach Maria Marlowe, in New York City and Dubai. “Conversely, when serotonin levels are low, it can lead to depression and a tendency to reach for sweet and starchy foods.”

“Finding healthier substitutes that are less processed can make a huge impact.”

Experts agree that concentrating on weight loss or super-strict diets during times of adversity might do more harm than good. “Focusing on the need to lose weight during crisis will only do two things—make you feel guilty if you’re not eating what you think you’re supposed to and potentially make you eat more out of guilt,” says Registered Dietitian Nutritionist Jennifer Neily, in Dallas.

Opting for healthier versions of favorite comfort foods is a doable compromise that can prevent endorphins from plummeting after the usual temporary spike.

“With the right ingredients and recipes, we can satisfy our cravings for sweet, salt, creamy or crunchy with healthier upgrades of our favorite junk foods,” says Marlowe.

Avoiding Extremes

Friendly Fare

Stress-eating sparks only temporary physical and emotional fulfillment. “When your brain is in need of energy, it can mimic the symptoms of depression and anxiety,” notes Tara Waddle, holistic life coach at The Center of Balance, in Greeley, Colorado.

Eating to stay healthy during hard times can tickle the taste buds without a lot of invested time. Marlowe’s go-to favorites like homemade banana ice cream or chocolate truffles not only take minutes to prepare, but fortify the brain. For must-have salty faJune 2020

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vorites, she suggests opting for snack foods seasoned with unrefined or pink Himalayan salt, fresh guacamole, salsa, olives or pickles. Filling a seaweed sushi wrap with avocado can be a satisfying and easy snack.

For easy-exotic, Marlowe says, “I always keep coconut milk and unsweetened curry paste on hand to whip up a red Thai curry, my favorite 15-minute dinner.

Simply add fresh or frozen vegetables and protein of choice and you have a satisfying, flavorful meal that is faster than delivery.”

Waddle’s healthy comfort foods include nuts of different flavors, dried fruits and baked Brussels sprouts with nitritefree bacon, black pepper and a sprinkle of nutmeg. “The food you consider comfort food is comforting because it’s familiar,” she says. “When you start eating healthier food more often, it will become comfort food. Just keep trying new things.”

Keep it Simple

The kitchen can be our greatest ally during any life-storm, but having a stress-free strategy is key, especially paying attention to emotional states. “Ask yourself, ‘Is it head hunger or belly hunger? Above the neck or below the neck?’ If it’s the latter and that’s truly what is desired, don’t deny yourself, but choose with conscious understanding. Savor the flavor,” says Neily.

Marlowe recommends easy meal planning and maintaining an eating schedule. “This helps remove some of the stress and decision fatigue that comes with figuring out what to eat in the moment, especially with random ingredients in the fridge.” Food shopping can be an instant junk food trap. Waddle’s approach is a sure way to outsmart impulse buying based on habit. She says,“Start with the produce department first. This fills your cart with fresh foods and your cart will be full by the time you get to the snack aisle.”

Self-compassion can be one of the most important, yet overlooked considerations. “Regardless of what you choose to eat, be gentle with yourself,” notes Waddle.

“The guilt of eating poorly is more damaging than the food.”

Marlaina Donato is an author and a composer. Connect at AutumnEmbersMusic.com.

Deborah Lee Rossiter/Shutterstock.com

Sweet Recipes for Healthy Snacking Banana Ice Cream 2 overripe bananas ¼ tsp vanilla extract

photo courtesy of Maria Marlowe

Add-Ins: choose as many as desired 2-3 tsp cacao powder 1 Tbsp almond butter 2-3 tsp carob powder 3-4 pitted dates ¼ tsp cinnamon 1 cup frozen strawberries 6 mint leaves 1 Tbsp coconut flakes (or coconut butter or shredded coconut) 1 Tbsp ginger 1 Tbsp almond butter or almonds ½-inch peeled ginger piece

Five-Minute Chocolate Truffles Truffle

3 Tbsp cacao powder 1½ cups dates, pitted 3 Tbsp shredded coconut, unsweetened

photo courtesy of Maria Marlowe

Toppings (choose a few) Cacao nibs Cacao powder Sesame seeds Shredded coconut Pistachios, crushed Walnuts, crushed Acai powder Goji powder Maqui powder Pomegranate powder

Peel bananas, break in half and put in a zip-top freezer bag. Freeze for at least 4 hours or overnight. Place all ingredients (banana base plus the add-in ingredients of choice) into a high-speed blender such as a Vitamix, and blend on high until soft-serve ice cream consistency is reached, which should be in about 30 to 60 seconds.

Taste to determine whether any more add-ins are needed and re-blend if desired.

Spoon out and serve.

Source: Certified Integrative Nutrition Health Coach Maria Marlowe

Add cacao powder, dates and coconut to a blender. (A bullet blender works well.)

Blend until a paste is formed, which should only take a few seconds. Roll about a tablespoon or so of paste into a ball. Repeat.

Choose a topping, sprinkle it onto parchment paper and roll date ball in it to coat.

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

Fast, Healthy Pasta Gluten-free bean and legume-based pastas provide more fiber and protein compared to traditional pasta, points out Marlowe. She suggests placing a steamer basket full of chopped veggies like broccoli, cauliflower and squash over boiling pasta water for a quick pasta primavera.

Add some garlic sautéed in olive oil and a little salt and pepper.

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Lancaster-Berks

S

by Julie Peterson

eparation anxiety is a common canine problem, diagnosed in as many as 40 percent of dogs seen by veterinary behavioral specialists. When the dog is left alone, it may serenade the neighbors, soil the house or cause damage.

Stories abound of unstuffed couches, dugup floors, destroyed window coverings and dog injury from chewing out of a crate or trying to escape through windows.

In an article on separation anxiety syndrome (SAS) in the Journal of American Veterinary Medicine, Stefanie Schwartz, DVM, cites several studies that agree on common risk factors for SAS in dogs: history of traumatic separation, inexperience with being alone, excessive greetings and prolonged departures by owners, relocation and changes in routine or family structure.

Symptoms vary in scope and degree, but SAS is painful for both dog and parent.

Repeatedly returning home to complaints from neighbors or considerable damage can cause owners to surrender their dogs.

Get the Diagnosis

If a dog is acting out, an assessment is needed to ensure that what seems like SAS isn’t caused by underlying conditions.

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Boredom, illness or canine cognitive dysfunction could result in actions and symptoms such as pacing or excessive salivating that mimic anxiety. If SAS is diagnosed, owners must understand that dogs aren’t exacting revenge and should never be punished for behavior exhibited when they are terrified, advise veterinarians.

Natural Solutions Human Tricks

A 2018 study in the Journal of Veterinary Behavior suggests that petting a dog for one minute before leaving may make the dog calmer during separation. Some dogs feel safest when left in a crate covered with a blanket. The human attitude toward separation can be felt by the dog, as well, but some dogs simply need more help coping.

Changing the brain might be the way to go. Calmer Canine is a device that sends targeted, pulsed, electromagnetic field (tPEMF) signals to the dog’s brain. Unlike approaches like medications, supplements and cannabidiol (CBD) that have to be administered repeatedly as needed, “the dog gets two, 15-minute treatments per day for four to six weeks,” says veterinar-

F

ian Judy Korman, at Assisi Animal Health, in New York City and Santa Fe, New Mexico. A 2019 pilot study of nine dogs that she conducted in cooperation with the North Carolina State University of Veterinary Medicine, which developed the device, showed that the tPEMF signals reduced anxiety and restored calm.

Exercise

“I’ve tried medication and natural supplements, and have found that what works best for all three of my dogs is plenty of exercise.

Long walks, especially in new locations with new smells, are a favorite,” says Kimberly Gauthier, a blogger at Keep the Tail Wagging and Dog Mom Style, in Marysville, Washington.

There is a physiological reason for engaging in walks guided by the dog’s nose. “The more the dog is able to take in scent, the more it triggers the seeking part of the brain, the more enriching life is for the dog and the more it calms them down,” says Mittsy Voiles, a behavior specialist at the Lake Mills Veterinary Clinic, in Wisconsin.

Food and Supplements

Good nutrition allows dogs to be more successful citizens. “If you make the baseline fundamentals good, it gives the dog the ability to think, process its environment and have less anxiety,” says holistic veterinarian Catherine Alinovi, at Healthy Pawsibilities, in Clearwater, Florida. Processed kibble with food coloring is doggie junk food. “Kibble Quandary: A Fresh Look at Pet Food,” at NaturalAwakenings.com, suggests healthier feeding options.

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How a dog is fed can also have an impact. Putting food in puzzle toys facilitates a brain exercise that improves confidence. “Dogs who spend part of their day working out puzzles are really engaging that opportunistic scavenger part of their biology,” says Voiles.

Commonly, pet owners are turning to the hemp plant derivative CBD as a calming aid. For those considering nutraceuticals, herbs and supplements, a holistic veterinarian can make recommendations.

Accessories

Diffusing calming essential oils may relax some dogs, but a mild scent for humans could supersaturate a dog’s olfactory organ, preventing them from smelling what’s necessary. Learning how to use essential oils safely around pets is critical. But the pacifying scent of natural pheromones that mimic the comfort of nursing are hard to beat; pheromone-based products in sprays, diffusers, wipes and collars can be found in natural-health stores and pet stores. “It’s effective for dogs who need to feel safe or when adjusting to a new environment,” says Voiles.

ThunderShirts, special blankets and Dog TV are tried by many, but no one option works for every dog. “When people try things and don’t get improvement, they should seek a holistic veterinarian who can help figure out what is going on,” says Alinovi.

Julie Peterson writes about wellness and the environment. Reach out at JuliePeterson2222@gmail.com.

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healthy kids

According to Neff, self-compassion is comprised of three elements:

Why Self-Compassion Is Helpful As a researcher, author and professor at the University of North Carolina at Chapel Hill, Karen Bluth has spent years studying the impact that self-compassion and mindfulness have on our youth’s wellbeing. In one study, Bluth and her colleagues found that cultivating self-compassion in teens appears to enhance their resilience as well as their interest in learning other healthy ways to cope with stress.

A growing number of researchers have found similarly encouraging results. Neff and colleague Christopher Germer write, “Research increasingly suggests that the degree to which one treats oneself with care and compassion plays an important role in psychological health.” They go on to highlight growing evidence that self-compassion is an effective way to enhance wellbeing both within individuals as well as between them.

Kindness Counts Cultivating SelfCompassion in Children

by Lauren Sophia Kreider

I

n the course of their lives, children face innumerable losses, challenges, heartbreaks and disappointments. Children’s resilience depends, in part, on the quality of their relationships with themselves. In other words, how well children persevere through adversity appears to be strongly associated with their ability to relate to themselves with kindness and compassion.

What Is Self-Compassion?

Kristin Neff, international expert and pioneer researcher in the field of self-compassion, says, “Self-compassion means treating yourself with the same kind of kindness, care, compassion, as you would treat those you care about—your good friends, your loved ones.”

36

Lancaster-Berks

NALancaster.com | NABerks.com

Strategies for Teaching Self-Compassion to Children The following strategies may be used individually, in pairings or as a collective whole. Children as young as 5 or 6 can begin to understand the concept of self-compassion.

Define It and Discuss It Define compassion and self-compassion for the child.

Compassion is wanting to lessen the pain of someone or something. A person can show compassion by saying, doing or thinking things that are kind or bring comfort.

Self-compassion is saying, doing or thinking things that bring comfort to ourselves when feeling sad, mad, scared, lonely, regretful or embarrassed.

Ask the child one or more of the following questions: • “Think of a time that you felt sad, scared, lonely or embarrassed and needed compassion. How can you show compassion to yourself the next time you feel______?”

• “How might showing compassion to yourself be helpful?”

• “What things bring you the most comfort when you are disappointed or something difficult happens?”

Images courtesy of Sophia Says

Self-kindness: “I respond to my flaws and shortcomings with understanding and care.”

Common humanity: “It’s not just me. Everyone makes mistakes and struggles with difficult feelings.”

Mindfulness: “I can feel uncomfortable feelings without pushing them away or distracting myself.”

Create a Mantra

compassion strategies in front of a child.

As educational consultant and author Michele Borba writes, “Example is everything. In fact, the Greek philosopher Aristotle years ago said that the best way to teach character is by modeling good example.”

Help the child create a mantra that can be repeated when experiencing a challenging situation or uncomfortable emotion.

A mantra is a word or phrase that can be silently said to oneself. Instruct the child to choose words and phrases that are comforting, kind, and encouraging. Popular mantras include, “feelings always change, I love myself,” and “I am brave.”

Moving Forward Perhaps there is no greater gift we can offer children than the ability to respond to life’s losses, challenges, heartbreaks and disappointments with resilience and to relate to themselves with care and compassion. As Abraham Lincoln said, “Life is hard, but so very beautiful.”

Bring Awareness to the Body When calmer, ask the child to locate the place in the body where she felt the uncomfortable emotion. The child may notice tightness, jitteriness or pain in one or more places in the body.

Practice deep breathing with the child. Take a deep breath in through the nose, filling the belly with air. On the exhale, breathe out through the mouth as the belly gets flatter.

On the next exhale, invite the child to send compassion to the identified body parts. The child may offer compassion through a mantra, image or imaginary

hug. Many children like to offer an ice cream cone to the identified body part.

Model It The next time there is a disappointment or failure in life, practice one or more self-

Lauren Sophia Kreider has a master’s degree in counseling psychology and is the owner of Sophia Says Mindfulness Teaching. As a grief counselor at a local hospice, she provided individual and group counseling. She lives in Lancaster with her husband and son. Connect with her by email at KreiderLauren@ gmail.com or visit Sophia-Says.com.

June 2020

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by Marlaina Donato

hen getting to the gym is not possible, there are plenty of options to explore for at-home workouts. From finding fun ways to stay fit to getting loved ones involved, figuring out what works and committing to a few simple goals is a good start.

Although it may be hard to pull ourselves up from the couch during periods of adversity, sticking to an exercise program can help boost immunity and emotional resilience. “Not feeling like exercising is common during stressful times, but try to remember how good you feel afterward and the sense of accomplishment. Remember the why,” says life coach Suzanne King, in Marlton, New Jersey.

Begin With the Basics Trainers agree it’s important to see working out and taking care of our health as an investment, and having a plan goes a long way. “You would never just brush off a business appointment if it was in your calendar and you knew you had to attend,” says personal trainer Chris Wong, in Oakville, Ontario. “The simple act of put-

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ting it in your schedule makes it real. Now you have a responsibility. Now you have structure.”

Stephanie Mansour, host of the PBS fitness and health show Step it up with Steph, concurs: “Once I started viewing workouts as my own personal confidenceboosting time, a lightbulb went off in my head and I became addicted to this time with myself.” The Chicago-based personal trainer recommends lightening up. “Find something fun. Do something goofy like dancing around. Schedule this in and instead of ‘workout’, call it ‘pump-up time for me’.”

Getting outside and hitting the trails or walking every evening after dinner is a great way to get oxygen-infused aerobic time. “Use outdoor space to your advantage,” says Wong. “I’ve taught boot camps at parks, and one game I like doing is Touch 20 Things. Run around and touch 20 things at least 15 to 20 feet apart, but don’t touch the same thing twice. He also suggests doing sprints or bear crawls for distance exercise and step-ups on park benches or large rocks. “If a park is not

available, similar things can be done in your backyard. Just have fun with it.”

Tetiana Rostopira/Shutterstock.com

Exercising Outside the Box Working out with a different rule set offers an invitation to add a new twist to a usual favorite. “I personally practice martial arts every day, but that can be done in a variety of ways,” says Wong, pointing to gentle qigong, shadow boxing, breathing exercises, footwork drills and heavy bag training.

He recommends exercising every day, but limiting more intense workouts to three or four times a week. Cardio exercises such as walking and bicycling are a good daily choice, while high-intensity interval training workouts can be accomplished with minimal or no equipment. There are a variety of methods with timing elements that can be used to get a good workout.

For example, with the As Many Rounds As Possible regimen, three exercises are done back-to-back for as many rounds as possible in a 10-to12-minute period.

Exploring free online classes on YouTube and other platforms opens up even

more options, including yoga, Pilates and dance classes. Many trainers offer virtual workouts over Zoom or Skype live in real time. There are also mobile apps with workouts available for download.

A Home Workout

Stephanie Mansour suggests this quick workout:

The Support Factor Partners or family members can help each other to stay on a workout schedule.

“You can set up a chart for you and your family members to put a star or checkmark once you’ve finished a workout.

Turn it into a competition, and whoever has the most stars at the end of a few weeks gets to pick the workout for the whole family to do,” suggests Mansour.

Partners can also make a pact to take care of the kids when it is the other’s turn to grab some fitness time.

Being motivated is easier with some self-love, King reminds us: “You can begin something new by fully appreciating yourself with daily gratitude.”

4 Run and march in place, punching your fists in the air.

4 Hop over a tile line on the floor and back. Both of these count as cardio.

4 After 60 seconds, add in some strength training, like 10 squats or half push-ups on your hands and knees.

4 After that, do 10 repetitions of an ab exercise such as crunches or toe taps.

4 Then repeat the circuit for as much time as you have. This adds aerobic and strength aspects to the workout.

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

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For many people, hemp-based cannabidiol (CBD) oil is a plant-based anxiety relief option that offers similar benefits to medical marijuana, but without the “high”.

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by Heather Kreider

W

e’ve all been dealing with added amounts of “bad” stress lately that wreak havoc on our mental state, causing high levels of anxiety.

Prior to COVID-19, according to the National Institute of Mental Health, about 19 percent of Americans experienced the

symptoms of an anxiety disorder at some point over the past 12 months, making it the most common form of mental illness in the U.S. It stands to reason that percentage is much higher right now and will continue to be as we deal with the pandemic’s many collateral effects.

Cannabinoids, like cannabidiol (CBD), are compounds unique to the genus cannabis, and botanists have identified more than 100 different cannabinoids so far. Our bodies contain cannabinoid receptors that sit on the surface of cells and “listen” to conditions outside the cell.

They transmit information about changing conditions and kick-start the appropriate cellular response. When something brings a cell out of its “comfort zone”, these receptors compel our endocannabinoid system (ECS) to bring things back to an individual’s normal state, maintaining homeostasis.

CBD does not affect cells already functioning normally. The ECS system can be thought of as traffic control: it keeps us in balance by directing the communication traffic in the body; the outcome is fewer problems and more balance.

Each cannabinoid creates a unique response in the body. Unlike other cannabinoids like delta-9-tetrahydrocannabinol (THC), recent research shows that CBD binds very little to CB1 and CB2 recepTHE FOOD CONNECTION ISSUE

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tors; instead, it changes receptor site shapes and controls several non-cannabinoid receptors and ion channels that mediate pain perception, inflammation, body temperature and more.

CBD For Anxiety Preclinical and clinical studies by the Endocannabinoid Research Group, in Italy, and others, show CBD possesses a wide range of therapeutic analgesic, neuroprotective, anticonvulsant, antiemetic, antioxidant, anti-inflammatory, antiarthritic and antineoplastic properties. In regard to mental health, evidence conclusively demonstrates CBD’s efficacy in reducing anxiety behaviors relevant to multiple disorders, including post-traumatic stress disorder, generalized anxiety disorder personality disorder, obsessive compulsive disorder and seasonal affective disorder (SAD). CBD has been shown to interact with several receptors known to regulate fear and anxiety-related behaviors, including CB1R, serotonin and other receptors.

Clinical studies on humans have proliferated in recent years due to evolving knowledge and regulations surrounding different strains of the cannabis plant.

In a double-blind study from 2019 published by Switzerland’s Springer Nature, 37 Japanese teenagers with SAD received 300 milligrams of CBD oil or a placebo every day for four weeks. The teens were assessed with surveys used to diagnose and measure SAD symptoms. The antianxiety properties of CBD reduced symptoms aligned with the disorder, providing relief comparable to Paroxetine, a drug commonly used to treat the condition.

A number of studies continue to demonstrate the positive effect that CBD and other cannabinoids have on mental health, and many more positives related to cannabis will likely come to light.

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June 2020

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wise words

David Hamilton on Kindness in the Pandemic Age

by Sandra Yeyati

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avid Hamilton has authored 10 books, including The Little Book of Kindness, How Your Mind Can Heal Your Body and The Five Side Effects of Kindness. He holds a doctorate in organic chemistry and spent four years in the pharmaceutical industry developing drugs for treating cardiovascular disease and cancer.

During clinical research trials, he noticed that a significant number of people experienced health improvements while on fake, or placebo, drugs. This inspired a career change more than 20 years ago, when he became a writer and public speaker teaching people how to understand and harness the mindbody connection to improve health.

Have you noticed an increase in kindness during the current pandemic emergency?

I think so. In the past, you said things like, “Hello, how are you?” as a greeting. But now, when people say it, they really mean it. There’s a sense of genuine compassion that I think is coming out in everyone on a scale that I’ve never seen before. We’re feeling empathy for people that are suffering, but also feeling empathy for each other, because we realize that everyone is in a similar place.

How do you explain this upsurge in kindness during social distancing and isolation?

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We are genetically wired for kindness. The genes that produce the kindness hormone are some of the oldest in the human genome, like 500 million years old. So, our natural state is to care, to be kind and compassionate. But in life, we get caught up in everyday stresses and worries—financially, work-wise and in relationships—that often obscure that natural tendency to care. When a lot of that stuff is taken away, people’s natural sense of kindness and compassion come to the surface.

Do you see an opportunity for a shift in collective consciousness?

Absolutely. We’ve been called to unify, to recognize that we are part of the same human family. There’s a global outpouring of compassion. We’re transforming, becoming more aware of our own kindness and the needs of other people.

On another level, I saw a meme that said, “It feels like the universe has sent us home to our rooms to think about what we’ve done.” There’s research that correlates an increase in viruses and parasites over the last couple of years to a loss in biodiversity due to human action, like knocking down rain forests and humaninduced climate change. Species extinctions are 1,000 to 10,000 times greater today than they’ve ever been in recorded history, except for 65 million years ago

when an asteroid crashed into the Earth and wiped out the dinosaurs. Parasites, viruses and bacteria have nowhere else to go, so they’re jumping species, from bats to humans, for example. We’re being called spiritually not only to be more compassionate and kind to each other, but also to recognize the damage we’re doing to the planet and to be more respectful of nature, the environment and animals.

What are the positive physical effects of kindness?

Physiologically speaking, kindness is the opposite of stress. Where feeling stressed can increase blood pressure, tense the nervous system and suppress the immune system, feelings induced by kindness reduce blood pressure, calm the nervous system and elevate the immune system.

Are certain acts of kindness better than others?

It doesn’t matter what you do. What matters most is that you do it because you mean it; you genuinely have a sense of empathy and want to help someone. All of the physiological benefits of kindness come because the feelings induced by kindness generate what I call kindness hormones, the most important one being oxytocin, which is a female reproductive hormone that also plays a big role in cardiovascular health.

Can a small act of kindness really make a difference in the world?

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Absolutely. It’s been charted scientifically that if you do something kind for somebody, that person will be kind or kinder to five other people over the next day or two because of how you made them feel. Those five people will be kind or kinder to five further people, which turns into 25 people, and each of those 25 will be kind to five people, which takes it to 125 people’s lives that can be changed and affected in small and large ways three social steps away from you simply because of one tiny little thing you did.

Sandra Yeyati is a freelance writer in Naples, Florida. Connect at SandraYeyati@gmail.com.

June 2020

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green living

Everyday Adventures Taking to Vans and RVs for Life on the Road

july

THE FOOD CONNECTION ISSUE

Coming Next Month

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M

by Sandra Yeyati

any Americans choose to travel in recreational vehicles (RVs) or well-equipped vans with all the comforts of home—no hotels, just the open road and a tank full of gas. Cindy Jane is a Florida naturalist, vegan advocate, accomplished artist and wife to land surveyor Kevin Georgeson. Now 50 years old, she’s had a dream since she was 18 to travel the country in a van, visiting state and national parks, hiking trails and spending quality time in nature. She envisions setting up an easel and painting in inspiring settings. “It’s about getting out of that social norm of always knowing what the next day is going to be like, doing the same thing every day. I like a little bit of the unknown, the unexpected. I want to see things. I want adventure. I want the freedom that comes with going,” she says.

The couple purchased a 2018 Ford Transit van with low mileage and a little warranty left on it. Together, they are customizing it to create a comfortable home away from home to satisfy Jane’s wanderlust. Crafty and resourceful, they voraciously watch YouTube videos to learn the ins and outs of solar panels, electrical hookups, kitchen countertops, insulation and 1,000 other details that go into a suc-

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cessful buildout. They’re taking their time to do it right after investing thousands of dollars already. To document their progress and hopefully inspire others, they record videos on Jane’s smartphone and post them to her website (ArtfulVeganNomad.com).

Val and Nick Wheatley are veteran nomads, having travelled the world for almost four years in all kinds of rides, including the 1994 Ford Bronco they drove across the U.S. for six months. Camping outdoors was challenging, and they vowed never again to travel in a vehicle without a bed. They purchased a Ford Econovan to explore New Zealand and sold it three months later when they left. In Germany, where beautiful campgrounds and free public lots with inexpensive electric and water hookups are plentiful, a rented RV was the way to go. With experience, the couple has come to prefer converted vans or smaller RVs, thanks to their fuel savings and easier maneuverability in cities and on narrow country roads.

According to the Wheatleys, traveling and living in close quarters has its drawbacks. Cleaning out portable toilets and taking showers at truck stops can be challenging, but for the avid explorers,

these inconveniences were always eclipsed by jaw-dropping scenery and cultural immersion in new countries. “Because we had wheels and time, we got to see some cool stuff off the beaten track that most people that were visiting for a weekend or week never see,” says Val.

Offering tips, tricks, candid descriptions and inspiring photography of their many world-trotting experiences, the couple’s travel blog (WanderingWheatleys. com) tallied more than 600,000 visitors last year. Through online advertising and affiliate programs, they earned enough money for living and travel expenses. “The world actually isn’t a scary place at all. People all over the world in every culture are friendly and welcoming,” Nick says.

For those looking to connect with fellow travelers, there are numerous recreational clubs that offer base camps, programming and social opportunities. One such club is Sisters on the Fly (SistersOnTheFly.com), an all-women outdoor adventure club founded in 1999 by Maurrie Sussman and her sister Rebecca Clarke with a penchant for small, vintage trailers that are restored and embellished by their owners.

With 9,000 active members and an organizer in each state, these resourceful and festive ladies hold more than 1,000 events nationwide every year, including fly fishing, guided tours, kayaking, mountain climbing, biking and more. “It’s about being outdoors and meeting amazing women. We love going into the national parks, taking back roads and visiting all the small towns,” Sussman says.

Living in an RV or van full-time has become an attractive option for many people, including college kids looking for inexpensive housing or retirees on limited incomes. “I think more and more we’re seeing people who value their time more than a bunch of possessions,” says Jane. “Maybe that means working less and living more frugally, so you see a rise in minimalism and van life.”

For a wealth of information on vans and RVs as full-time options, as well as in-depth interviews with van lifers, visit Bob Wells’ YouTube channel CheapRVLiving.

Sandra Yeyati is a freelance writer. Reach her at SandraYeyati@gmail.com.

June 2020

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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

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

Due to COVID-19, events, classes and groups may take place on modified schedules or in virtual formats. We suggest confirming details with the host before attending. Please also regularly visit our online calendar or the social media pages and websites of your favorite businesses for their updated schedules.

TUESDAY, JUNE 2

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

Cooking Class: Herb Garden – 6-8pm. Tips on growing, storing, preserving, and cooking with fresh herbs from Chef Hannah Smith. Make and taste delicious recipes. Hands-on. BYOB. $70. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717626-6002. ZestChef.com.

Coping with the Loss of a Parent or Sibling – 6:30-8pm. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Held via ZOOM. Free. For login info: Pathways Center for Grief & Loss, 717-391-2413 or 800-924-7610. Pathways Center for Grief & Loss. HospiceCommunity.org.

WEDNESDAY, JUNE 3 Coping with Loss of a Spouse or Companion – 6:30-8pm. Are you grieving the death of someone you care about? This group includes a presentation and an informal time to talk with others. Free. Held via Zoom. For login info: Pathways Center for Grief and Loss, 717-391-2413 or 800-924-7610.

HospiceCommunity.org.

THURSDAY, JUNE 4

We ª starving artists...

Penn Street Market Opening Day – 10am-2pm.

Kick-off day of the open-air market in downtown Reading. Shop local farm-fresh produce, meats and other vendors every Thursday. Visit the website for updates. Penn Street Market, Penn St, between 5th & 6th Sts, Reading. PennStreetMarket.org.

Lancaster Creative Reuse

A donation-based art, craft, and sewing supply store. We connect the community’s excess material to those who can use it creatively .

Visit us or donate supplies !

Store hours: Mon 10-2 Tues 10-2 Wed 10-2 Thur 10-6 Fri 10-2 Sat 10-4

Cooking Class: Asian Vegan – 6-8pm. Make the flavors of Asia with a plant-based menu: Sichuan Pot Stickers, Kung Pao Lo Mein, Bok Choy Slaw, Lychee Cupcakes with Coconut Glaze. Hands-On. BYOB. $70. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

MONDAY, JUNE 8

wy East 1865 Lincoln H 17 60 2 A P r e La n c a st

717-617-2977 reuse.org castercreative

www.lan 46

MONDAY, JUNE 8

Lancaster-Berks

Women's Memoir Writing Workshop – 6:308:30pm. (Mondays thru 7/6). “Exploring Our Life Stories.” 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. Held via Zoom. Call for info/fees. Write From The Heart Lancaster Studio. 717-393-4713.

WriteFromTheHeart.us.

TUESDAY, JUNE 9 Kids Cooking Camp – 12:30-3pm (daily, thru Thursday 6/11). Kids, ages 7-12, will create trendy

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food truck fare while focusing on local, nutritious and delicious ingredients. Gwen Eberly will guide them in team-building as they slice, dice, chop and sauté their way through a different menu each day. $180/3 days. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

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

Women's Intro Writing Workshop – 6:30-8:30pm.

(Tuesdays thru 7/14, no class 7/7). “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. No grades, grammar, or judgment. Beginners welcome. Sharing optional. Held via Zoom. Call for info/fees. Write From The Heart Lancaster Studio.

717-393-4713. WriteFromTheHeart.us.

WEDNESDAY, JUNE 10 Newly Bereaved Program – 6:30-8pm. (3 wks, 6/10, 6/17, 6/24). Held via Zoom. If your loss was recent, this series provides an overview of common grief responses and will help you to begin to identify coping tools. Space is limited and registration is required. If interested, call 717-391-2413 or 800924-7610 by June 3 to discuss with a Bereavement Counselor. Pathways Center for Grief & Loss.

HospiceCommunity.org.

TUESDAY, JUNE 16 Teens Cooking Camp – 12:30-3pm (daily, thru Thursday). Teens, ages 13-16, will create trendy food truck fare while focusing on local, nutritious and delicious ingredients. Gwen Eberly will guide them in team building as they slice, dice, chop and sauté their way through a different menu each

day. $180/3 days. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

Chef Hannah Smith will teach you all about the different types of matcha, how to buy it, drink it, as well use it in both cooking and baking. Matcha Lattes, Green Tea Chocolate, Classic Japanese Cheesecake, Matcha Mochi Bundt Cake. Hands on. $70. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

Coping with Loss of a Spouse or Companion – 2-3:30pm or 6:30-8pm. Are you grieving the death of someone you care about? This group includes a presentation and an informal time to talk with others. Free. Held via Zoom. For login info: Pathways Center for Grief and Loss, 800-924-7610.

HospiceCommunity.org.

plan ahead

THURSDAY, JUNE 18 Lancaster Community Reiki Clinic – 6:308:30pm. 25 minutes of reiki offered every third Thursday of the month. If social distancing restrictions continue, distance reiki is provided.

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. 717-824-9209.

LancasterCommunityReikiClinic.org.

THURSDAY, JULY 2 Fiction Writing Workshop – 6:30-8:30pm.

(Thursdays thru 7/30). A fun, non-intimidating look at how our characters spring to life on the page ... when we least expect it. No grades, grammar, or judgment. Held via Zoom until all clear. Call for info/fees. Write From The Heart Lancaster Studio.

717-393-4713. WriteFromTheHeart.us.

SATURDAY, JUNE 20

MONDAY, JULY 20

Hobby Beekeeping – 10am-1pm. Learn about the current issues facing honeybees, available solutions, and why they should first consider the well-being of the honeybee when engaging in beekeeping practices. Pre-registration required. $60. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-6831400. RodaleInstitute.org.

CANCELED: Inner Peace Holistic Expo – 10am-6pm. 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.

SATURDAY, JUNE 21 CANCELED: Inner Peace Holistic Expo – 10am5pm. See 6/20 listing for details.

MONDAY, JUNE 22 5-day Directed Retreat – Thru 6/28. An individualized, personal, 5-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. Linens and meals

are provided. Jesuit Center for Spiritual Growth, Wernersville. Registration required. JesuitCenter.org.

TUESDAY, JUNE 23 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. Held via Zoom. For login info: Pathways Center for Grief and Loss, 800-924-7610. HospiceCommunity.org.

WEDNESDAY, JUNE 24 Write for a Night Workshop – 6:30-8:30pm. A popup evening of nothing but writing whatever comes, for no particular reason, with no particular goal except to please ourselves. Please join us for a laid back, non-intimidating gathering in an atmosphere of warmth, compassion and trust. Beginners welcome. Sharing optional. Held via Zoom. Call for info/fees. Write From The Heart Lancaster Studio.

717-393-4713. WriteFromTheHeart.us.

SATURDAY, JUNE 27 Cooking Class: Matcha Madness – 11am-1pm.

Summer Camp Teens Workshop – 1-3pm. (Three days: 7/20, 21, 24). “Writing Made Wonderful.”

For ages 13-17. Taught with warmth, kindness and a touch of mischief. No grades, grammar, or judgment. Sharing optional. Held via Zoom until all clear. Call for info/fees. Write From The Heart Lancaster Studio. 717-393-4713.

WriteFromTheHeart.us.

MONDAY, JULY 27 Summer Camp Children’s Workshop – 1-3pm.

(Three days: 7/27, 28, 31). “Writing Made Wonderful.” For ages 9-12. Taught with warmth, kindness and a touch of mischief. No grades, grammar, or judgment. Sharing optional. Held via Zoom until all clear. Call for info/fees. Write From The Heart Lancaster Studio. 717-393-4713.

WriteFromTheHeart.us.

SUNDAY, SEPTEMBER 27 Berks Earth Day – 11am-5pm. Rescheduled.

50th annual Earth Day event. Bring your family and friends for some outdoor fun and food, drinks, and artisan items. Free. City Park, N 11th St & Washington St, Reading. EarthDayBerks.org.

SUPPORT LOCAL SMALL BUSINESSES!

T

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

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

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

Take care of our communities -

THINK LOCAL, BUY LOCAL. June 2020

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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 45.

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 610-451-9577 IntegrativeHealingArtsStudio.org

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

NCBTMB-approved CE provider.

KAYLA RUPPERT

85 Main St • Strausstown 610-750-3985 KRuppertLMT@gmail.com

Lancaster-Berks

CHIROPRACTIC A THERAPEUTIC EFFECT

A family-owned and operated Nepalese and Indian eatery offering a full menu and lunch b u ff e t o f d e l i c i o u s authentic and expertly crafted cuisine. The menu includes a variety of gluten-free and vegetarian and vegan options.

Reservations strongly encouraged.

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.

22 E Orange St • Lancaster 717-393-2330 HimalayanLancaster.com

CBD/HEMP PRODUCTS HEMPFIELD BOTANICALS

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

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

Certified B Corporation®, vegan, certified crueltyfree, sustainable, and third-party tested. See ad, page 14.

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 8 and 49.

LANCASTER COUNTY BRAND

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.

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CAFES/RESTAURANTS HIMALAYAN CURRY & GRILLE

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 38.

NALancaster.com | NABerks.com

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com

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 41.

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 19.

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 42 and 52.

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 8 and 48.

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 42.

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 SCHWARTZ FAMILY DENTAL 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 43.

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 9.

DNA TESTING ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug and alcohol testing services, Vitamin B12 injections and more. See ads, pages 17 and 50.

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

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

Though we travel the world over to find the beautiful, we must carry it with us or we find it not. ~Ralph Waldo Emerson June 2020

49

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

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 21 and 43.

HERBAL MEDICINE EMBARK HERBALS

SOUL SPARK HEALING & GUIDANCE Jill C. H. Jablonski, RM, CCH SoulSparkHG@gmail.com SoulSparkHG.com

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.

HOME IMPROVEMENT DC EAGER SERVICES

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

Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies, along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 5.

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

Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically-grown and ethically-sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, Lancaster. See ad, page 46.

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

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

Lancaster-Berks

NICK D'ORAZIO, MD

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

LAB TESTING

Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com

ANY LAB TEST NOW

Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state.

Free assessment. See ads, pages 5, 45 and 51.

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 17 and 49.

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.

Follow us on Twitter: twitter.com/@NAwakenings

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Integrative Medicine

NALancaster.com | NABerks.com

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

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 44.

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 53.

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 28 and 29.

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, page 5, 45 and 50.

MATTRESS 1st

music

at Interiors Home 3130 Columbia Ave • Lancaster 717-390-2000 Mattress1stByInteriorsHome.com

RESONATE YOU

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 20.

Jennifer Lobo, Voice Teacher, Vibrational Sound Therapy Practitioner 780 Eden Rd • Lancaster 717-435-9957 ResonateYou.com

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

Voice Teacher, Vibrational Therapy Practitioner and studioowner with over 20 years of teaching experience. Private singing lessons offered for all ages via Zoom or in person when opportunity allows.

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 7 and 54.

THANK YOU

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

June 2020

51

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 41.

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

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 42 and 49.

NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS

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

Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 17.

Lancaster-Berks

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

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

HEALTH FOR LIFE

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GIANT FOOD STORES

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 9.

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.

NALancaster.com | NABerks.com

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 10.

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 8, 25 and 53.

SOUND HEALING RESONANCE WITH NATURE

Cheryl Corson, Sound Massage Practitioner; Health & Wellness Coach 313 W Liberty St, Ste 254 • Lancaster Cheryl@CherylCorson.com 202-494-5054 Cheryl Corson introduces sound massage in the Peter Hess Method.

This gentle modality fosters deep relaxation that helps clear a path for healing the body and mind.

Call or email for a free 15-minute mini-session or to schedule a full hour sound massage, done fully clothed on a massage table in a beautiful new healing space. See ad, page 11.

SOUNDWISE HEALTH

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

SPECIALTY FOODS EAT WILD FARMS

2250 Mount Gretna Rd • Elizabethtown 717-368-5308 EatWildFarms.com Farming the way nature intended —on pasture, with no antibiotics or growth hormones. We raise grass-fed, grass-finished beef and lamb, and heritage chicken on pasture in Lancaster County.

Order by phone or online: by the cut, or pre-order ¼, ½ or whole beef. See ad, page 33.

KWEE JACK FISH CO

Wild Alaskan Salmon Shares 717-842-0180 EatWildSalmon.com/NALB A spring online purchase of a share funds professional processing and frozen freight.

The annual sockeye salmon run occurs in summer, and the hand-picked bounty from the salmon harvest is transferred quickly to chill en route to professional processors.

Immediate and sustained deep freezing makes each filet sushi-grade and ready for September pick-up.

RENEWAL KOMBUCHA

51 North Broad St • Lititz Come see what 717-892-2918 DrinkRenewal.com we're brewing in Facebook.com/DrinkRenewal West Reading!

Small-batch probiotic kombucha drinks, handmade using organic ingredients and fermented with live, active cultures.

Growler fills and kombucha-to-go Grand Opening! available at our taproom in Lititz and various Sat March 17 locations in Lancaster and Berks counties.

11 am-5 pm 701 Court Street Come help us celebrate at our new satellite taproom & brewery with a ribbon cutting, giveways, and samples from local food producers!

DrinkRenewal.com

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 8, 25 and 52.

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 25 and 52.

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

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 50.

Ever wonder how

is provided to you

FREE

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 11 and 54.

every month?

Our local Advertisers make it possible!

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 10.

Please support our Advertisers!

And let them know you saw them in Natural Awakenings.

Thank you.

June 2020

53

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.

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 7, 51 and 54.

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 11 and 53.

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 39.

willowyogastudio.com

Some people look for a beautiful place.

Others make a place beautiful. ~Hazrat Inayat Khan

advertiser index Company

Page

A Therapeutic Effect..........................................................2 Agape Institute.................................................. back cover Always Helpful Veterinary Services................................34 Any Lab Test Now............................................................ 17 Aqua Blue Wellness Center............................................23 Bent Limb Farm................................................................35 Body & Sole Reflexology ................................................14 Capstone Medical Associates.........................................41 Cheryl Corson/Resonance With Nature.......................... 11 DayStar Natural LLC........................................................41 DC Eager Emergency Services....................................5, 45 Earthbound Artisan......................................................... 44 Eat Wild Farms, LLC........................................................33 Embark Herbals LLC..........................................................5 Finnegan Farms LLC........................................................35 Fusion Integrative Health & Wellness............................ 17 Gardner's Mattress and More................................... 28, 29 Godfrey's Dogdom..........................................................34 Health By Design...............................................................7 Heath Chiropractic & Wellness.......................................41 Helene Williams Reiki...................................................... 10 Hempfield Botanicals......................................................14 Hospice & Community Care............................................33 Inshanti Pure Essential Oils...............................................8 Jesuit Center....................................................................25 Karen Carnabucci, LCSW................................................42 KnoWEwell........................................................................3 Lady Lynora Gemstone Treasures.................................. 17 Lancaster Acupuncture...................................................45

54

Lancaster-Berks

NALancaster.com | NABerks.com

Company

Page

Lancaster Brain and Spine........................................21, 43 Lancaster Cancer Center..................................................4 Lancaster Conservancy...................................................23 Lancaster County Brand CBD.........................................38 Lancaster Creative Reuse.............................................. 46 Lemon Street Market.......................................................32 LifeWorks Wellness Center............................................ 16 Link Chiropractic Clinic................................................... 19 Mattress 1st at Interiors Home........................................20 Natural Awakenings Singles...........................................37 Naturopathic & Chiropractic Family Health LLC.............42 Northwestern Mutual.......................................................30 Nutrition Works Clinic.....................................................32 Omni Patient Advocates.................................................25 Radiance/Herrbs from the Labyrinth.............................. 46 Rodale Institute ..............................................................24 Saint James/The Urban Well........................................... 11 Schwartz Family Dental...................................................43 Sheehan Natural Health Center......................................43 Shopper's Shield............................................................. 18 Susquehanna Dental Arts..................................................9 Take Heart Counseling....................................................30 The Debt Shredder Team................................................42 The Imperial Restaurant.................................................. 31 Till We Meet Again.............................................................9 Wegmans Food Markets, Inc..........................................32 Willow Yoga Studio.........................................................39 Write from the Heart........................................................ 10 Zest.................................................................................. 13

THE FOOD CONNECTION ISSUE JULY

Beyond Factory Farming plus: Gut Health

Readers are Seeking These Providers & Services: Cooking Classes • Eco-Friendly Farm Equipment • Farmers’ Markets • Organic Food Stores Garden Supplies • Herbalists • Homeopathy • Local Chefs & Cooks • Horticultural Therapy Natural/Organic Restaurants • Dietitians & Nutritionists ... and this is just a partial list!

THE SELF-EMPOWERMENT ISSUE

AUGUST

SEPTEMBER

Biological Denstistry

Emotional Well-Being

plus: Environmental Education

plus: Adaptive Yoga

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

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.

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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