Natural Awakenings Magazine Lancaster/Berks July 2020

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Outdoor

FEASTS Inspired Ways to Picnic and Grill

BEYOND FACTORY FARMS Options for a Better Future

Gutsy Choices

Tips for a Healthy Microbiome

In Perfect Balance

Exercises for Strength & Stability July 2020 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

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Contents

AUGUST

Biological Dentistry plus: Environmental Education

Readers are Seeking These Providers & Services:

Holistic Dental Care • Orthodontists • Periodontists Dental Surgeons • Alternative Pediatric Physicians Prosthodontists • Renewable Energy Resources ... and this is just a partial list!

18 BEYOND

33

FACTORY FARMS

‘Big Meat’ Comes at High Cost

25 GUT TALK

Tips for a Healthy Microbiome

30 Letting the dogs out again

Life After Shelter-at-Home

40

32 CULTIVATING

CONTENTMENT

The Spiritual Discipline of Evoking Joy

33 OUTDOOR FEASTS

Inspired Picnics and Healthy Grills

38 CALMING KIDS

Ways to Turn Anxiety Around THE SELF-EMPOWERMENT ISSUE

SEPTEMBER

Emotional Well-Being plus: Adaptive Yoga

40 BALANCING ACT

Exercises for Strength and Stability

44

42 STEPHEN DINAN

on a Sacred Vision for America

44 GREENER GREEN GRASS Why Organic Lawns Make Eco-Sense

OCTOBER

Stress Management plus: Joint Health

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

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

717-399-3187 4

Lancaster-Berks

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DEPARTMENTS 7 news briefs 13 eco tip 14 global briefs 16 health briefs 24 business spotlight 25 healing ways 30 natural pet 32 inspiration

33 conscious

eating 38 healthy kids 40 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.

18

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Your Local Agent H Business H Home H Auto H Life H Health

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.

We stand together to fight racism, injustice, brutality and backlash.

To the black members of our community: we see you, we support you and we stand by you.

July 2020

5

letter from co-publishers

Jacqueline Mast and Kendra Campbell, Co-Publishers

Humankind has not woven the web of life.

We are but one thread within it.

Whatever we do to the web, we do to ourselves.

All things are bound together. All things connect. ~Chief Seattle, Duwamish 6

Lancaster-Berks

NALancaster.com | NABerks.com

LANCASTER/BERKS Edition

Co-Publishers Jacqueline Mast Kendra Campbell

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

Advertising Kendra Campbell Lori Johnson Bridget Renninger

Social Media Bridget Renninger Kyle & Amy Hass contact us Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com

Natural Awakenings Lancaster/Berks

@NAwakenings

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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 Lisa Doyle-Mitchell

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.

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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.

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

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

Michelle Johnsen Photography

T

his year’s unfolding brings yet another layer of challenging and transformative events as we move into the month of July. The unprecedented circumstances of the viral pandemic affecting our entire world laid the groundwork and space for a deep and long-ready stirring of activism for the health and reckoning of our country; an uprising of voices and shift into new territory is underway in the realms of honesty, justice and equality. We have created our July issue Kendra and Jacqueline to nurture and to nourish the souls of all, so wherever you find yourself and in whatever posture or mode, we meet you there.

Life is precious and our hearts are heavy with anguish for the Black lives that have been cut short and for the loss that our country has faced and is facing … for the families that are grieving and for the pain of a culture and history that is so deep and so wide.

We stand in solidarity and with conviction and compassion, for the rights that are long overdue, for the respect and the dignity that are rising as calls for unity and reparations are being made.

The recent shifts mark an imperative moment in our history for recognizing and naming a collective damage that has been done to minorities and indigenous groups. We have taken the time to reflect on what all of this means for our country, our community, our neighbors, for our business and ourselves, and go forth with humility and gratitude for the opportunity to dig deeper and work harder at eliminating racism, helping to build a community of justice, equality and opportunity for everyone. With renewed dedication, we intend to remain active in such a profoundly important movement, forging ahead with refreshed perspectives on what it means to honor the value and worth of all, and to increase specific actions and outreach toward incorporating a more diverse and eclectic humanity in our pages. We recommit our ways, our philosophy and our intentions as a business and as individuals to uphold practices and actions with transparent, honest purpose in serving and seeing everyone as equal and worthy of the best that life has to offer.

Our vision is for a humanity healed by action and by the love that is our essence, rising above the divisiveness to a place of shared wisdom, acceptance and mercy for everyone. Alongside each of you, we look forward to manifesting a better world.

HEALTHY LIVING HEALTHY PLANET

news briefs

Nationally Recognized CBD Face Oil from Local Hempfield Botanicals

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empfield Botanicals’ Soothe CBD Face Oil has been selected by Organic Spa Magazine as the 2020 Organic Spa Media Natural + Organic Beauty Award winner for Top CBD Skincare. Made with healing borage seed oil, nourishing hemp seed oil and other specially selected oils, Soothe hydrates temperamental skin without clogging pores. Infused with chamomile, lavender and patchouli essential oils, Soothe is 100 percent natural, certified crueltyfree, vegan and free from sulfates, parabens, formaldehyde, artificial colors, synthetic fragrance, mineral oil, petroleum and other harsh chemicals.

“As an anti-inflammatory cannabidiol (CBD) oil blend, Soothe CBD Face Oil calms sensitive and acne-prone skin,” explains Heather Kreider, LE, RN, co-owner of Hempfield Botanicals and Makes Scents Natural Spa Line.

Hempfield Botanicals is located at 336 N. Charlotte St., Ste. 100, in Lancaster. For more information, call 717-874-8480, email Info@ HempfieldBotanicals.com or visit HempfieldBotanicals.com. See ads, pages 11 and 48.

Helping Harvest Fresh Food Bank Seeks Donations

W

ith a mission to feed the hungry by acquiring and distributing food to people in need, Helping Harvest Fresh Food Bank partners with more than 320 charitable food programs throughout Berks and Schuylkill counties. Donations are needed; 96.5 percent of all monetary donations go directly to food and services.

One-time and recurring donations using a credit card can be made at HelpingHarvest.org/Donate. Helping Harvest is also seeking food donations from farmers and home gardeners with excess produce; food manufacturers, distributors and retail stores with surplus and imperfect, yet edible, product; and individuals, companies, schools and organizations holding food drives.

During the current pandemic, Helping Harvest is continuously adapting their work to respond to the drastically increased need for food in our community. They are closely monitoring the advice of health organizations, as well as conferring with state and national food bank associations to ensure individuals and families have access to the food they need while operating in the safest manner possible to prevent the spread of the virus.

Location: 117 Morgan Dr., Reading. For more information, call 610-926-5802 or visit HelpingHarvest.org.

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Are you at the END OF YOUR ROPE with health or behavioral problems?

news briefs

Reach Financial Goals Sooner with the Debt Shredder Team

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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

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Lancaster-Berks

ccording to Harold Walters of the Debt Shredder Team, “The pandemic stripped away four financial essentials from people: their income; their ability to manage their debts; their emergency funds; and their wealth building. Debt Shredder is the ‘Financial GPS᾿ which directly helps them regain direction and control of three of those essentials.”

Walters, along with his partner, Paul Fisher, assist clients in eliminating debt faster by utilizing a live, interactive program that teaches clients how to bank like a bank; shows clients how and when to move money the way a bank moves money; and provides guidance to create a budget, an emergency fund and build true wealth, giving 20/20 financial foresight.

Fisher is an Old Order Amish business owner with a passion for helping people become successful. Walters has owned small businesses since he was 18 and retired from his career as a financial advisor with Merrill Lynch in the early 2000s.

For more information, call Paul Fisher, 717-201-1645, or Harold Walters, 717-615-2834, email Harold@DebtShredderTeam.com or visit DebtShredderTeam.com. See ad, page 19.

Herbs from the Labyrinth Launches New Website

H

erbs from the Labyrinth, the business of community herbalist Sarah Preston, has launched a new website, HerbsFromTheLabyrinth.com, that is faster, easier to navigate and has a brand-new look. Preston has been making herbal body-care products and remedies for more than 20 years.

Her herbal concoctions as well as items from her brick-andmortar shop, Radiance, can now be found online. Shopping tabs include Herbal Remedies, Bath & Beauty, Clothing, Adornment, Dried Herbs, Essential Oils & Perfumes, Flower & Gem Essences, For the Home, Spiritual Tools and Homeopathic Remedies. The website also includes a blog, events calendar and more information.

For more information, call 717-290-1517. See ads, pages 40 and 50.

Penn Street Market Season Has Begun

P

enn Street Market is open and continuing their mission to provide fresh, healthy food for the downtown Reading community from 10 a.m. to 2 p.m., Thursdays, through September 3. Their main objective in moving forward at this time is to ensure the safety and health of customers, vendors and staff, and to reduce the exposure and spread of COVID-19. The market team is actively making operational and procedural changes outlined by the Centers for Disease Control and Prevention and integrating guidelines put forth by the Pennsylvania Department of Agriculture.

The season kicks off with their two main produce vendors, Blue Mountain Academy Farm and Country Lane Poultry and Produce. Signs will designate specific entry and exit points. A new market layout encourages social distancing and minimizes contact with one-way lines in front of vendors and throughout the market area. There will be additional space between customers and food. Vendors will collect and bag all requested items for customers. Though non-essential programming will be postponed until further notice, more vendors including food trucks and restaurants will be added as Berks County moves from yellow to green.

Location: 445 Penn St., Reading. For more information, visit PennStMarket.org.

NALancaster.com | NABerks.com

Great selection of gifts & spiritual items that everyone will enjoy:

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GOODY BAG Big Move for Grey Muzzle Manor Sanctuary

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rey Muzzle Manor Sanctuary moved to a 45-acre location at 1164 Blattadahl Road, in Mohrsville, which will enable the nonprofit organization to operate at full potential. Founded upon acceptance, non-judgement and presence, services include senior and special-needs dog rescue, hospice and adoption, as well as community outreach designed to help families and pets stay together, with the goal of preserving the human-animal bond and allowing families to not have to make a permanent decision for a temporary problem. Their SAFER (support for families enabling recovery) Program provides foster care for pets belonging to individuals who are seeking or undergoing inpatient mental health, drug or alcohol treatment, escaping domestic violence, temporary homelessness and more, with the goal of reunification.

Client-centered, mental health professional Marcy Tocker, MA, utilizes various evidence-based, experiential therapies including animal-assisted psychotherapy, Equine Assisted Growth and Learning Association’s model of equine-assisted psychotherapy, horticulture, expressive-art therapy, play therapy and trauma-based therapies for children and adults. These multifaceted, strength-based approaches assist individuals and families struggling with various trauma, impulse control disorders, such as attention-deficit, hyperactivity, anxiety, depression, stress, dysregulation and more.

with online order of $20 or more

Gemstone trees Jewelry Crystals Fossils Wild Berry Incense The Mountain Shirts

Bags Statues Tapestries Boxes Singing Bowls & more

Lady Lynora's Gemstone Treasures & Gifts NEW LOCATION: Leesport Farmers Market 312 Gernants Church Rd, Leesport, in Building 1.

Ladylynora.com  Julie@ladylynora.com  (570) 573-1651  Open Weds 9am-6pm

Learn about workshops, retreats, guided meditations and kids’ programs at GreyMuzzleManor.org. For more information, call 610-655-5271 or email MTocker@GreyMuzzlemManor.org. See ad, page 49.

July 2020

9

news briefs

Dr. David Brant Joins Take Heart Counseling Team

T

We ª starving artists...

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 .

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ake Heart Counseling and Equine Assisted Therapy, located at Big Spring Farm, in Wernersville, recently hired Dr. David Brant, who is now accepting new clients. Brant brings a wealth of knowledge and experience to the Take Heart team, with more than 35 years in the psychology field. He specializes in mood and anxiety disorders, and the use of cognitive behavioral therapy.

A licensed professional counselor and doctor of psychology, Brant is passionate about the healing that can take place when people connect with horses. His approach includes the whole person, incorporating issues related to emotional functioning, ways of thinking, physical well-being and spiritual matters.

“David is the first male therapist on our team, and brings a fresh perspective to Take Heart as well as to his clients here,” says founder Meagan Good. “He is excited to begin working with clients and the horses at Big Spring Farm.”

Dr. David Brant and Ernie

Location: 699 Wooltown Rd., Wernersville. For more information, call 610-334-4724, email David@TakeHeartCounseling.com or visit TakeHeartCounseling.com. See ad, page 30. wy East 1865 Lincoln H 17 60 2 A La n c a st e r P

717-617-2977 ativereuse.org

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Heinz Chiropractic Accepting New Clients

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r. Jared Heinz is available to see clients at his practice, Heinz Chiropractic, LLC, in Wyomissing. Appointments are available during normal business hours, 9 a.m. to 6 p.m., Monday, Tuesday and Thursday; 9 a.m. to noon, Wednesday; and 9 a.m. to 2 p.m., Friday.

A graduate of Palmer College of Chiropractic, in Iowa, Heinz has 14 years of experience treating clients with neck and lower back pain, headaches, sciatica, pinched nerves, shoulder pain, pregnancy-related back pain, workers’ compensation, Dr. Jared Heinz auto accidents and more. He analyzes a client’s body and spine through physical examination and diagnostic studies to determine what treatment approach will be best to help alleviate symptoms. During chiropractic treatment, the chiropractor may use precise spinal adjustments to restore the fixed articulations of the spine to stabilize spinal movement and posture. He may also use therapies such as heat, ice, electrical muscle stimulation, ultrasound and therapeutic exercises to further the rehabilitation process.

Location: 1436A Penn Ave., Wyomissing. For more information, call 610-375-1411 or visit HeinzChiropractic.com. See ad, page 48.

Let Green Leaf Cleaning Freshen Your Space

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reen Leaf Cleaning keeps residential and commercial spaces healthy and clean by using the power of natural, non-toxic and eco-friendly products. The professional, efficient and caring cleaning staff adds sparkle and shine to residential and commercial spaces for special occasions or on a regular biweekly or monthly basis. New clients are being accepted.

“We are implementing new procedures to minimize the transmission of viruses as part of our pursuit to protect people and the planet,” explains owner Jessica Sherwood.

For more information, call 717-288-7978 or visit GreenLeaf.Cleaning. See ad, page 49.

10

Lancaster-Berks

NALancaster.com | NABerks.com

Chef Oliver Shares Cultural and Culinary Expertise

C

ulinary Services

by Chef Oliver is offering prepared meal deliveries from 4:30 to 7 p.m., Monday through Friday.

Deliveries within Lancaster city are free; a small fee will be assessed for deliverChef Oliver ies outside city limits.

Customers can view weekly menus and order at Facebook.com/ChefOliver74 or Instagram.com/CulinaryServices.

“At the onset of the global pandemic, I started having event cancellations right away,” explains Chef and owner Oliver Saye, “from weddings to festivals, birthday parties, etc. With events making up 90 percent of my business, I knew I had to make some serious adjustments. So, I decided to start a food delivery service— making prepared meals and delivering them to residential homes and businesses.”

Born in Liberia and raised in the U.S., Saye has worked in all facets of the food industry for nearly 30 years, from fine dining to hotels and retirement communities. With a focus on West African Diaspora, Saye’s ingredients originate from West Africa to the Americas. His business services also include catering, cooking demonstrations and private dinners, with select menu items available for purchase at Lemon Street Market, 241 West Lemon Street, in Lancaster.

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news briefs

Call To Action: 2020 Census Awaits Your Response

M

ore than 73.2 percent of households in Lancaster County have already responded to the census. The overall schedule for the census data collection has changed in response to the pandemic. The Census Bureau extended the window for self-response and field data collection to October 31. Responding is quick, easy, safe and secure. Households that have not yet replied are encouraged to respond online now at 2020Census.gov, by calling 844-330-2020 or by completing the mail-in questionnaire. Beginning in mid- August, census takers will visit and interview households that haven’t yet responded, to ensure that everyone is counted.

“The best response is self-response,” says John Buffone, a media specialist for the Philadelphia Regional Census Office. “We encourage every household to respond via online, phone or mail to take an active role in the funding and congressional representation of their communities. Every response is important in a decennial census.”

For more information, visit 2020Census.gov.

Update from Lancaster School of Psychodrama & Experiential Psychotherapies

K

aren Carnabucci, LCSW, TEP, founder and director of the Lancaster School of Psychodrama and Experiential Therapies, is continuing to offer online sessions for coaching and clinical supervision for mental and other health professionals as well as educators and other helpers. A limited number of openings for the Unfolding Love online women’s group are available.

The next scheduled programs are The Tarot in Action: Arche- Karen Carnabucci types, Synchronicity and Spontaneity on July 10 (as a professional training) and online group supervision on July 11. In addition, Carnabucci is revising her previously scheduled in-person trainings for online presentation and will add several topics with continuing education and psychodrama credits.

Questions or topic suggestions can be sent to RealTrueKaren@gmail.com. For more information, call 717-466-0788 or visit RealTrueKaren.com. See ads, pages 42 and 49.

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Zest! Reopens Store and School

A

fter a 12-week shutdown, the Zest! store, spice shoppe and school, all located in Lititz, have reopened. The number of people in the store is monitored to promote social distancing. Sanitizer and disposable masks are available, and surfaces are sanitized frequently. A plexiglass partition was installed at the cash register.

They are continuing with their stringent sanitation principles at the cooking school, and have added Centers for Disease Control and Prevention-recommended protocols, including reduced class size, student stations spaced more than six feet apart and increased sanitizing of all surfaces.

“We also changed the way we enjoy the food created in our classes,” explains owner Sharon Landis. “Students will only eat the food they prepare at their individual station. The health of our staff, customers and students is of paramount importance to us as we continue to provide exceptional kitchen tools and gadgets, a selection of more than 150 premium spices and fun cooking classes for the foodie in all of us.”

Locations: Zest! Store and Spice Shoppe, 30 E. Main St., Lititz; Zest Cooking School, 1180 Erbs Quarry Rd., Lititz.

To view the cooking class schedule, visit ZestChef.com. For more information, call 717-626-6002 or email Hello@ ZestChef.com. See ad, page 20.

eco tip

EPAUVWidget, which offers a widget for smartphones.

Eco-Friendly Beach Tips

Jack Frog/Shutterstock.com

Maximizing Sun and Surf During Crises

Respect Wildlife

Respect wildlife that may be present. Be cognizant of designated turtle hatching areas; their prime nesting season continues through October.

Also, tell kids not to disturb shorebirds and other winged friends that may be on the sand; some may be resting or eating after flying many miles on a long migratory journey.

Leave No Trace

Flocking to beaches is a normal urge with summer in full swing. While practicing social distancing due to the coronavirus crisis, don’t neglect regular health precautions. It’s more important now than ever to soak up vitamin D to bolster the immune system, and it can also reduce the likelihood of developing heart disease or diabetes, according to the UK University of Warwick Medical School.

neck-to-knee swimsuits for children.

Seek shade, cover up and avoid the sun between 10 a.m. and 2 p.m. Be extra careful when the UV index is high; check the daily National Weather Service forecast assessing the risk of sun overexposure at Tinyurl.com/

Don’t leave any trash behind, especially plastic straws or bags; it’s best to use metal or bamboo straws and cloth bags. With a stiff breeze, plastics can end up in the water to entangle and choke marine life or break into toxic microplastics that pollute drinking water supplies. The online journal PLOS ONE estimates there are 5 trillion pieces, or approximately 269,000 tons of plastic, already in Earth’s oceans.

Sun Protection

MotherEarthNews.com says we can augment the body’s natural sun protection by increasing consumption of fruits and vegetables that contain vitamins C and B, which are depleted when exposed to the sun. It also recommends natural tanning creams such as a combination of sesame nut oil, anhydrous lanolin and water; the liquid of one large cucumber added to rose water and glycerin; or a blend of fresh mint leaves, water, sesame or coconut oil, one egg yolk, wheat germ oil and lemon juice. Natural sunscreen innovations are emerging: the European Journal of Organic Chemistry reports that synthesizing discarded cashew-nut shells holds promise.

Effective UV protection can be attained by donning hats, sunglasses and protective clothing, including July 2020

13

A new Stanford University study published in Landscape Ecology reveals viruses like COVID-19 that jump from animals to people will likely become more common as people continue to transform natural habitats into agricultural land.

Researchers found the loss of tropical forests in Uganda put people at greater risk of physical interactions with wild primates and the viruses they carry, with implications for the emergence and spread of infectious animal-to-human diseases in other parts of the world. People have converted nearly half of the world’s land into agriculture. Tropical forests have suffered the most, with some of the highest rates of conversion occurring during the last few decades. Study co-author Tyler McIntosh says, “At the end of the day, land conservation and the reduction of forest fragmentation is our best bet to reduce human [to] wild animal interactions.”

Healthy Glow

Ultraviolet Radiation Suppresses Skin Inflammation

In research that could help target new treatments for skin cancer, British scientists have identified how human skin suppresses inflammation after exposure to ultraviolet radiation (UVR). In the study at the NIHR Manchester Biomedical Research Centre, healthy volunteers agreed for their skin to be safely exposed to a single, inflammation-causing dose of UVR. Skin samples were taken and researchers examined their immune profile and skin composition over time.

Results showed that the T-cells CD4+GATA3+ and CD8+GATA3+, which help the skin repair itself after UVR exposure, altered skin composition for 14 days. “They could be there to prevent abnormal skin growth or potentially to act as gatekeepers against further inflammation,” says lead author Nathan Hawkshaw, Ph.D. 14

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More of our time is spent indoors than ever before. One of the ways by which nature may improve cognitive function (i.e., the acquisition of and goal-oriented use of knowledge) is by improving memory formation and recall, specifically that of short-term or working memory, and goal-oriented or directed attention; the kind that requires focused effort. By comparing and contrasting 13 studies, a team of researchers has shed light on this complex interaction in research published in Frontiers in Psychology.

The studies used the backward digit span task, which requires participants to invert a series of numbers and repeat them back. All demonstrated significantly improved cognition in nature as compared to urban environments. The benefits of studies like this are two-fold: not only are we learning more about how the brain interacts with its environment, but also how to leverage this interaction to lead healthier, more productive and happier lives.

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Forest Loss Leads to Spread of Human Disease

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Tree Believers

Spending Time in Nature Increases Cognitive Performance

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Natural Thinking

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Sweet Serenade

COVID Kids

A simple strategy–listening to music for 30 minutes a day–can lower post-heart attack anxiety and significantly reduce future cardiac risks, reports a new study from the University of Belgrade School of Medicine, in Serbia, presented at the American College of Cardiology Annual Scientific Session and World Congress of Cardiology. The researchers recruited 350 patients diagnosed with heart attacks and early post-infarction angina at a medical center. Half were randomly assigned to receive standard treatment while half were assigned to regular music sessions in addition to standard treatment.

In a follow-up seven years later, the patients with music therapy on average had anxiety scores one-third lower than those on standard treatment and reported lower angina symptoms by about one-quarter. They also had an 18 percent reduction in the rate of heart failure; a 23 percent lower rate of subsequent heart attack; a 20 percent lower rate of needing coronary artery bypass graft surgery; and a 16 percent lower rate of cardiac death.

Prolonged fear and anxiety brought on by major stressors such as the COVID-19 pandemic can not only take a toll on a person’s mental health, but may also have a lasting impact on a man’s sperm composition that could affect future offspring, reports a new study in the journal Nature Communications. University of Maryland School of Medicine researchers found that the effects of paternal stress can be transferred to offspring through changes in the extracellular vesicles; small, membranebound particles that transport proteins, lipids and nucleic acids between cells and interact with maturing sperm. They are produced in large amounts in the reproductive tract and play an integral role in sperm maturation. “Connecting with our friends and loved ones by hightech means or through simple phone calls can help us maintain ties during stressful days ahead,” advises Joshua Gordon, M.D., Ph.D., director of the National Institute of Mental Health.

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Music as Medicine

Stress Can Impact Sperm and Future Offspring

Happy Thoughts

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Mindfulness and Meditation May Promote Longevity

In addition to reducing stress and improving general health, mindfulness and meditation techniques have been linked to longevity, as marked by longer telomere length, a biomarker of human aging. In a new research paper in Scientific Reports, Spanish researchers at the Navarra Institute for Health Research, in Pamplona, reported that aging, which typically shortens telomere length, showed no association with that marker in a group of long-term meditators. They theorized that long-term meditation could be related to epigenetic mechanisms, in particular, gene-specific DNA methylation changes at distinct sub-telomeric regions.

Lead author Maite Mendioroz, M.D., Ph.D., suggests that yoga practice and meditation are related to longer telomere length in blood cells, writing, “Leukocyte telomere shortening has been associated with several age-related conditions such as cardiovascular events, including stroke, myocardial infarction and cognitive performance.”

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Eat More Citrus for a Thinner Waistline Research published in the Phytotherapy Research Journal analyzed 13 studies from around the world involving 921 people. The studies showed that eating citrus fruits or their extract can significantly reduce body weight. The research data found that citrus and its extracts reduced body weight by an average of 2.8 pounds per person and almost an inch of waist and hip circumference. It also reduced body mass index among those studied.

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In good news for the 10 to 20 percent of people over age 65 that suffer with mild cognitive impairment, research from China’s Central South University, in Hunan, shows that practicing the gentle ancient martial art of tai chi can significantly improve memory, learning, mental speed and attention, the ability to formulate abstract ideas, mental flexibility and visuospatial perception. The research analyzed data from 10 studies that included 1,061 people with symptoms such as forgetting conversations and names, and having difficulty with complex tasks. “As it emphasizes mental concentration, physical balance, full-body stretching and relaxation, and relaxed breathing, tai chi has a great potential for becoming widely integrated into rehabilitation interventions for various medical and psychological conditions,” write the study’s authors.

Berberine, an alkaloid compound found in goldenseal, Oregon grape, barberry and other herbs, can potentially reduce artery plaque, concludes a new study from the Hunan University of Chinese Medicine. Researchers studied the metabolic pathways for atherosclerosis using protein interactions developed from drug research. The databasedriven research confirmed that berberine reduces artery inflammation and the thickening of blood vessel walls that can lead to atherosclerosis—the hardening of the arteries. Previous studies have found that berberine reduces blood sugar levels, accelerates weight loss and lowers bad cholesterol levels.

Try Turmeric, Ginger and Black Pepper for Osteoarthritis For people suffering from the crippling pain and disability of osteoarthritis, the nonsteroidal antiinflammatory drug naproxen, marketed as Aleve and other products, is a common prescription or over-the-counter medication, but it comes with side effects that can include gastrointestinal distress and higher blood pressure. In a study of 60 patients with chronic knee osteoarthritis, researchers at Iran’s Isfahan University of Medical Sciences compared naproxen in a double-blind trial with a turmeric extract, ginger and black pepper combination.

After two doses a day of each for four weeks, the levels of prostaglandin in patients taking the herbs matched the improvements in those patients taking naproxen. Prostaglandin levels gauge joint inflammation in osteoarthritis.

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Lessen Cognitive Decline with Tai Chi

Reduce Artery Plaque Risk with Berberine

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health briefs

Help Recover from Stroke with Ear Acupuncture Acupuncture in the ear can help speed rehabilitation of stroke patients, researchers from the Nanjing University of Chinese Medicine have found. In a study of 42 stroke patients, those treated with auricular acupuncture for just six days showed significant improvements in range of motion for arms and legs compared to those given standard acupuncture treatments and conventional rehabilitation.

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Boost Motivation with Ayurvedic Bacopa Feeling a lack of motivation and finding it difficult to find pleasure in life has a clinical name—anhedonia— and researchers from the University of Florence have found a promising treatment for it in Bacopa monnieri, also known as Brahmi, an Ayurvedic herb used for centuries to boost memory and cognitive performance. Dividing 42 patients with anhedonia into two groups, the researchers gave half of them the antidepressant medication citalopram (Calexa) plus 300 milligrams of Bacopa; the control group was given only the medication. After four weeks, the Bacopa group had significant improvements in symptoms and were able to experience pleasure more easily than the control group.

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BEYOND FACTORY FARMS ‘Big Meat’ Comes at High Cost

K

evin Walker, a Michigan State University professor and author of The Grand Food Bargain and the Mindless Drive for More, says, “Meat is the poster child of industrial food gone awry.”

Independent animal farmers are disappearing while factory farms are getting bigger, causing more air, soil and water pollution in rural communities nationwide, reports the Center for a Livable Future (CLF) at the Johns Hopkins Bloomberg School of Public Health.

Large industrialized farms known as concentrated animal feeding operations (CAFO) rely on the routine use of antibiotics to both prevent the spread of disease and promote animal growth and weight gain—a practice known to fuel antibiotic resistance and compromise human health.

High Cost of Cheap Meat

According to the U.S. Department of Agriculture, a push toward greater efficiency created the shift to industrial livestock production. However, attempts to maximize production for higher returns at minimal cost come at a price.

For example, a growing body of evidence

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shows that CAFO leads to the social and economic decline of rural communities.

“Research has consistently found that living near a CAFO is associated with an array of negative health impacts, including respiratory disease, mental health problems and certain types of infections,” says Keeve Nachman, Ph.D., director of the CLF Food Production and Public Health Program.

Everett Murphy, M.D., a retired pulmonologist from Kansas City, concurs, “Not only are the odors from factory livestock farms offensive, but individuals living within three miles of industrial animal operations are at risk for serious, life-shortening illnesses and permanent disabilities.”

Concrete reservoirs designed to hold manure present a problem as well, he adds, “They always leak into the groundwater, spreading antibiotic-resistant bacteria and making the source of water to neighboring communities unusable and toxic.”

Joan Olive says she is living proof that exposure to air pollution from factory farms is every bit as harmful as scientists and

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health experts have warned about for years.

On one fateful December day 16 years ago, Olive was outdoors on her family farm near Spencer, Iowa, when she noticed a strong, sickening odor. Feeling nauseous, she went inside, but later that evening, her tongue swelled, she became disoriented and began shaking and sweating profusely.

Olive’s symptoms subsided over the next few days, but since then she has experienced multiple chemical sensitivities, transient symptoms of brain fog, muscle twitching, migraines, and respiratory and circulatory problems. Health experts at the University of Iowa identified the source of the sickening odor as toxic hydrogen sulfide from liquid CAFO waste that had been sprayed on farmland one mile from Olive’s home. In addition to the region’s concentration of hog CAFO, her home sat two miles from 1.5 million chickens.

Today, Olive drinks filtered water and eats organic food to protect her health, but she notices that her symptoms return when triggered by exposure to CAFO air pollution and pesticides. In March, Olive moved to Spearfish, South Dakota, where she’s breathing easier and enjoying time outdoors. But she believes she left behind “thousands of rural residents who are having their lives and health destroyed by Big Ag.”

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by Melinda Hemmelgarn

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Bypassing Industrial Eating

Once you learn how our modern industrial food system has transformed what most Americans eat, you become highly motivated to eat something else. ~Eric Schlosser, author of Fast Food Nation, Chew on This and co-producer of Food, Inc.

There Ought to be a Law

“Government oversight and policies designed to safeguard the health of individuals and the environment from these operations have been inadequate,” says Bob Martin, director of the CLF Food System Policy Program.

Citing environmental and public health hazards, the American Public Health Association issued a new policy statement last November calling for a precautionary moratorium on all new and expanding CAFO. It advises a complete halt until additional scientific data has been collected and public health concerns addressed.

Many consumers don’t realize that the majority of beef, pork and chicken sold in supermarkets, served in restaurants and distributed to institutions nationwide comes from the industrial food system.

According to the Public Justice Food Project, 85 percent of the meat Americans consume is produced by four corporate giants—Tyson, Smithfield, Cargill and JBS—each accused of hiding labor, animal or environmental abuses behind folksy brand names and packaging images.

To shed light on abuses and steer consumers away from industrial meat, the Center for Food Safety created a website that pulls back the curtain on CAFO. It recommends replacing half of the meat we eat with humane, sustainably raised, grass-fed and organic meat, while replacing the other half with plant-based sources of protein such as beans, peas, lentils, nuts and seeds—a dietary approach that benefits our gut microbes and protects us against a host of chronic diseases.

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Meat Alternatives

As concerns mount about the health, ethical and environmental impact of animal products, the food industry has responded with more plant-based, labgrown meat alternatives. Yet, according to the Food and Technology 2019 report by the market research firm The Hartman Group, many meat replacements rely on

Critical Questions to Find and Support Good Food Where does my food come from? Who produced it and under what conditions? Were workers treated fairly and animals humanely? What’s in or on my food? Were pesticides, antibiotics, hormones, genetically modified ingredients or additives used in producing it? Is it rich or poor in nutrients? What might be the unintended consequences of my food and farming choices? How might those choices affect our environment and future generations?

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The COVID-19 health crisis highlights inequalities in how we produce and distribute food. A new bill, the Farm System Reform Act (FSRA), will help to create a more healthy, sustainable and equitable model, by placing a moratorium on new Concentrated Animal Feeding Operations (commonly known as factory farms), cracking down on the monopolistic practices of multinational meat corporations and supporting farmers to transition to healthier, pasture-based models and organic farming. To support the FSRA, the Sierra Club has made it easy to contact members of Congress at Tinyurl.com/ BlockFactoryFarms.

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Eating Less, But Better Meat

“Our bodies are designed to be omnivores, and animal products are part of a diverse, real food diet,” says Rebecca Thistlethwaite, director of the Niche Meat Processor Assistance Network at Oregon State University. Thistlethwaite, author of Farms with a Future and The New Livestock Farmer: The Business of Raising

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Take Action to Stop Factory Farms

highly sophisticated technologies that hardly meet consumers’ definitions of “natural”.

“It’s all about what isn’t on the label,” says Urvashi Rangan, Ph.D., chief science advisor of the GRACE Communications Foundation. According to Rangan, many plant-based and fake meat products are actually ultra-processed foods that contain genetically engineered ingredients and rely on petroleum-based chemicals that are not required to be listed on the label.

“The Impossible Burger introduces over 48 new proteins to the human diet without a thorough safety investigation,” warns Rangan. She questions whether these new meat alternatives are better than meat from animals raised on pasture without routine drugs and synthetic fertilizers.

There’s a big difference between the health and environmental impact of meat from animals raised in feed lots versus those raised with regenerative agricultural practices. “Industrial agriculture is absolutely harmful,” reports A Greener World, a nonprofit certifier of the trustworthy Animal Welfare Approved label. But thinking we have to go vegan or purchase fake meat to protect our health or the planet is misguided.

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and Selling Ethical Meat, believes in ancestral eating and eating as close to nature as possible. She is mindful of portion size and eats only organic and pasture-raised animal foods to avoid synthetic chemicals and pharmaceuticals.

Will Harris, owner of White Oak Pastures, in Bluffton, Georgia, declares, “It’s not the cow, it’s the how.” Harris transitioned his livestock operation from the industrial model to certified humane animal husbandry and sustainable practices that emulate nature. The switch to a pasture-based system yields healthier animals, he explains, and helps take carbon out of the atmosphere and back into the soil.

In Cows Save the Planet and Other Improbable Ways of Restoring Soil to Heal the Earth, author Judith Schwartz describes how grazing animals play a key role in restoring soil health, and therefore human health. “Well-managed pastures and grasslands with ruminant animals can sequester more carbon than they emit, improve soil health and increase groundwater recharge,” explains Thistlethwaite. Plus, both livestock and poultry can make use of inedible feeds that humans don’t consume, such as grass and sagebrush.

Power To the People

Rangan and Harris emphasize that the power of consumer spending can shift the market. However, Thistlethwaite says, “We cannot just vote with our forks, as many people don’t have that luxury.” She urges change at both personal and political levels, favoring incentive-based approaches with fewer subsidies going to the industrial system.

“We need more farmers raising high-quality animals in a humane, ecologically responsible manner,” says Thistlethwaite.

But we also need more small-scale slaughterhouses and meat processors throughout the country to get quality meat to more of our tables.

In addition to farmers’ markets, cooperatives and community supported agriculture, organizations such as the American Grassfed Association and Local Harvest connect consumers directly to farmers using sustainable practices to help rebuild regional food hubs and networks.

“Start with small steps,” suggests Thistlethwaite. “Buy milk from a local creamery, eggs from a farmer in your community or one-quarter cow to fill your freezer from a local, grass-fed beef producer. Reward the farms and ranches that are doing it right by purchasing from them, promoting them, supporting them.”

Melinda Hemmelgarn is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com. Tune into Food Sleuth Radio at kopn.org.

If we don't change, we don't grow.

If we don't grow, we aren't really living. ~Gail Sheehy

Learn More, Eat Smarter Center for Food Safety: EndIndustrialMeat.org Consumer Reports: Tinyurl.com/MeatGetsMakeover Food Print: Tinyurl.com/WhatIsFoodPrint Friends of the Earth: foe.org/resources/from-lab-to-fork A Greener World: AGreenerWorld.org 10 Things You Can Do for the Planet Instead of Giving Up On Animal Agriculture: AGreenerWorld.org/ a-greener-world/10-things-you-can-do Humane Society Food Industry Scorecard: HumaneSociety.org/resources/food-industry-scorecard Keep Antibiotics Working: KeepAntibioticsWorking.org Public Justice Food Project: Food.PublicJustice.net/ communityresources Right to Harm film and resources: RightToHarm.film One Hundred Thousand Beating Hearts film: Tinyurl.com/100000BeatingHearts

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by Gisele Rinaldi Siebold

F

ifth-generation owner of Ironstone Spring Farm, Liz Martin, has a deep appreciation for the family-owned farm where she grew up working alongside her parents who had a passion for the land as well as raising humanely-cared-for animals. “There is rich heritage in Lancaster County with a real appreciation for the hard work and integrity that goes into family farms,” says Liz.

“They benefit their community not only by providing a great, local food source but by also supporting other locally owned business such as veterinarians, contractors, hardware stores, etc.,” she shares. “At our farm, we support other familyowned, local businesses rather than giant corporate companies.”

Bent Limb Farm owner Pam Ellenberger agrees, “Local support of smaller, family-owned farms develops relationships that connect the community. Making a living is part of farming but creating a livelihood is essential to the well-being of the farm and the farmers. Receiving support (financial and emotional) from neighbors and customers enhances

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the livelihood aspect of the farm family’s life. We value knowing how the animals are raised and what they ate. It is very gratifying and affirming when a customer loves their food and appreciates the care taken to raise that food.”

Dot Martin, owner of Eat Wild Farms, states, “My husband, Ralph, and I have a long, family history of farming beef, poultry and dairy. Our interest in organic, pasture-raised, grass-finished animals began when we wanted quality meat and eggs to feed our own family. We purchased a small farm where we raise heritage-breed animals for beef, poultry and lamb, similar to the way animals were raised in great-grandma’s day—before chemicals and factory farms, when animals grazed on green pastures, basked in the sunshine and roamed the great outdoors—the way nature intended.”

Lemon Street Market owner Trish Haverstick has researched and vetted where the meat comes from that is sold at her store. “Our pork and beef come from Lil’

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Photo: pen_ash/Pixabay

Humanely Raised Meat from Local Small Farms with Big Hearts

Smaller farms benefit people and animals. “Animals raised outdoors with sunshine, fresh air and free range of pastures,” explains Liz, “are together in their natural social order rather than isolated and confined in feed lots. They’re not subjected to pesticides, antibiotics or hormones. Cows’ bodies are meant to eat grasses, not be fed grain.”

“Humanely raised animals are lessstressed and produce better-quality beef,” she says. “Grass-fed beef is leaner, higher

Photos courtesy of Bent Limb Farm

Animals Roam Free Close to Home

Ponderosa Ranch, in the Carlisle area. Most of our chicken, and some pork and beef, come from Country Meadows, in southern Lancaster County, and Lancaster Farm Fresh. We sell regional (about a day’s drive) and national brand meats, but they are either from farms with the same standards (The Piggery, in Ithaca, NY) or certified organic and humane (Applegate Farms),” she acknowledges. “All of our local meat comes from freely-roaming animals that don’t need a lot of human intervention.

“The beef comes from grass-fed, grass-finished cattle that graze on fields of chemical-free, non-genetically (non-GMO) modified grasses,” describes Trish. “Chickens and pork from heritage breeds are pastured almost exclusively. However, pigs and chickens do not thrive on only grass, bugs, etc., so they are given supplemental food; for pigs, it can be food leftovers or non-GMO grain; chickens feed on a nonGMO mixture of grains and legumes.”

Photo courtesy of Ironstone Spring Farm

in omega-3 fatty acids, has CoQ10, an enzyme for proper heart function and betacarotene, an antioxidant that supports immune function.”

“Grass-fed beef is a great source of minerals and vitamins, particularly vitamin B12 and conjugated linoleic acid,” Trish explains. “Grass-fed beef and pastured pork and chicken have been proven to be more nutrient-rich than their conventional counterparts. Their nutrient profiles are so different, it’s like they’re different foods altogether.”

“By the animals living their best life possible—chickens protected from predators and allowed to supplement their feed with bugs, worms and grass, for example— the land benefits from the manure and animal impact of a rotationally grazed farm,” Pam says. “Pastures regrow lusher and more diverse. Lush pastures decrease water runoff and erosion, resulting in cleaner streams and rivers. Moving the animals spreads out their manure and urine for the plants and soil life to use rather than polluting water supplies.”

Resources Bent Limb Farm, 592 Stone Hill Rd., Shoemakersville; 484-797-2263; BentLimbFarm.com

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Energies

business spotlight

DayStar Natural Practitioners Support Body and Mind

The Body Code uses simple energy work designed to remove potentially damaging emotional and mental energies.

Circuitry Circuitry systems include chakras, acupuncture meridians, organ and gland energy circuits and the body/spirit connection.

Toxicity The Body Code is intended to identify and address possible harmful toxins that may not be identified by traditional tests.

by Gisele Rinaldi Siebold

Pathogens The process is designed to help identify elusive, potentially destructive pathogens so they can be corrected.

D

Structural

octors of Natural Medicine Kathy Stricker and Rachel Borelli of DayStar Natural, in Wyomissing, use an all-natural approach to evaluating the body and promoting improved health and continued wellness. “We believe that a calm mind leads to a calm body,” says Stricker, founder of DayStar Natural.

“This belief led us to learn more about The Emotion Code and The Body Code, advanced wellness methods that support mind and body.”

Dedicated to continuing their education in an effort to provide additional services to their clients, the practitioners learned about The Emotion Code process as a prerequisite to understanding the techniques and recommendations of The Body Code. “The philosophy of The Emotion Code and The Body Code methodology is that there are 60 emotions, which can all get stuck in our bodies at one point or another, blocking energy and preventing us from healing,” she explains. “This makes sense to us and is the reason why we became certified in employing the techniques.”

The Body Code is an advanced wellness method developed by holistic

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chiropractor Dr. Bradley Nelson. Based upon the belief that the subconscious mind is the ultimate intelligence, the method is designed to help identify and correct imbalances in the body.

Holistic health and energy healing rest upon the key principal that the human body has an incredible ability to bounce back and, with the right balance, the body can recover from discomfort and disease. Balance is an essential factor to take into account because imbalance may allow emotional or physical obstacles to increase over time. The Body Code can help practitioners to identify and correct imbalances in the body.

Stricker and Borelli use questioning, charts and biofeedback techniques to assist in getting answers about a client’s health and identify imbalances. They seek to also identify what actions need to be taken to restore balance. Imbalances can be released through magnetic energy and principles of ancient Chinese medicine.

The Body Code is built on the premise that true health comes from being balanced in six different ways: energies, circuitry, toxicity, pathogens, structural and nutritional.

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The Body Code can help pinpoint imbalances in bones, organs, muscles, nerves and connective tissues and gently correct them.

Nutritional Lifestyle imbalances can be identified for areas like nutrient deficiencies, dehydration, activities or the need for bodywork.

The Body Code may be able to assist with issues relating to sleep, digestion, weight and food, hormones, learning problems, organ function, emotional distress, chronic discomfort, night terrors, fatigue, anxiousness and more.

“The mind and body are naturally linked,” explains Stricker. “Balancing and calming the mind leads to balancing and calming the body and vice versa. We help our clients discover what their bodies need to become and remain healthy, and assist them in creating a sense of mindful tranquility that positively enhances their health.”

DayStar Natural is located at 840 North Park Rd., Park Plaza, in Wyomissing.

For more information, call 610-370-4343, email DStarNatural@gmail.com or visit DayStarNatural.com. See ads, pages 37 and 52.

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healing ways

the chemicals our gut microbes synthesize behave like drugs—they are absorbed into our bloodstream and influence our biology.

Seattle-based biologist Ann Bikle refers to the colon as an “onboard medicine chest”.

Unfortunately, warns Sonnenburg, physicians too often prescribe antibiotics, which wreak havoc on our microbiota, leaving us susceptible to disease-causing organisms.

Fiber for a Strong Defense

GUT TALK

TIPS FOR A HEALTHY MICROBIOME

by Melinda Hemmelgarn

I

t’s hard to imagine surrendering control of our minds and bodies to trillions of microorganisms, but an ever-growing body of research from the Human Microbiome Project shows how microbes living in and on our bodies affect and even predict our physical and mental health.

The majority of these microorganisms, or microbiota, live within our large intestine.

According to Kelly Tappenden, Ph.D., a registered dietitian and head of the Department of Kinesiology and Nutrition at the University of Illinois–Chicago, we have more microbial cells within our gut than we have human cells in our body. These microbes help digest food, regulate appetite, produce certain vitamins, synthesize chemicals such

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as serotonin, metabolize carcinogens and regulate our immune system. She suggests that we think of them collectively as an organ that develops and changes as we age.

“A huge proportion of your immune system is actually in your GI tract,” says Dan Peterson, assistant professor of pathology at the Johns Hopkins University School of Medicine. Taking care of our gut microbes is paramount during times of stress and risk of infection. In their book, The Good Gut: Taking Control of Your Weight, Your Mood, and Your Long-Term Health, Stanford researchers Justin and Erica Sonnenburg explain how healthy gut bacteria are essential for both metabolic health and strong immunity, adding that

The Sonnenburgs define a microbiotafriendly diet as rich in plant-based, high-fiber foods and limited in meat and saturated animal fats. Low-fiber diets contribute to a decline in gut microbe diversity, resulting in a weakened immune system. “Fiber is fuel for the gut,” says Joanne Slavin, Ph.D., a registered dietitian and professor of food science and nutrition at the University of Minnesota-St. Paul. It’s naturally found in fruits, vegetables, beans, peas, whole grains, nuts and seeds.

Fermentable fibers such as fruit pectin, beta-glucans in barley and oats, and oligosaccharides in beans are metabolized by gut bacteria to produce short-chain fatty acids that provide energy to cells in the colon.

Many fermentable fibers are called “prebiotics” because they promote the growth of beneficial gut bacteria. Inulin, for example, is a prebiotic fiber found naturally in onions, garlic, leeks, asparagus, wheat and oats.

Teresa Martin, a registered dietitian based in Bend, Oregon, who researches gut health and disease prevention, recom-

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mends 35 to 50 grams of fiber per day to promote diverse, abundant and resilient gut microbes. For those over 50 years of age, the Institute of Medicine recommends 30 grams of dietary fiber per day for men and 21 grams for women. Most Americans get half the recommended amounts because highly processed, low-fiber foods are ubiquitous. Plus, popular gluten-free, keto and paleo diets limit whole grains. When buying packaged foods, check labels carefully and choose those providing at least three grams of fiber per serving.

A Healthy Microbiome for Life Martin shares the following strategies for developing and preserving gut health: n Choose a vaginal birth, if pregnant; and breastfeed to help establish a healthy microbiome in the baby. n Choose an organic, plant-based diet. Aim for a variety of different plant species each day.

We’re taking every precaution to maintain a safe environment during your treatment. There is no reason to delay treatment, especially if you are in pain.

Please call us with any questions or concerns.

n Enjoy fermented foods such as yogurt, kefir and sauerkraut, but be cautious with probiotic supplements. Only use those with proven safety and effectiveness. n Limit “microbial assassins”. Artificial sweeteners and emulsifiers such as polysorbate 80, carageenan and carboxymethylcellulose, typically found in processed foods, can lead to bloating, irritable bowel and inflammation. n Enjoy physical activity; avoid sitting for more than 30 to 60 minutes. n Go outside, enjoy fresh air and play in the dirt.

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n Reduce stress. Try yoga, meditation and mindfulness. n Sleep six to eight hours each night. n Think about gut microbiota every day, advises Martin. “Anything you can do to help fuel healthy microbes, no matter how small, will make a difference to your health.”

Melinda Hemmelgarn, the Food Sleuth, is an award-winning registered dietitian, writer and nationally syndicated radio host based in Columbia, MO. Reach her at FoodSleuth@gmail.com.

LEARN MORE n The connection between both soil and human health: Dig2Grow.com n Comparing the human digestive system to plant roots in the soil: Tinyurl.com/SoilHealthAndHumanHealth

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n Human Microbiome Project: hmpdacc.org/hmp/overview n The Microbiome Report Podcast: TheMicrobiomeReport. libsyn.com n WorldMicrobiomeDay.com n Best sources of dietary fiber: Tinyurl.com/FoodSourcesOfDietaryFiber n Best probiotics: USProbioticGuide.com

Our Gut Should Have Our Back Tips For Supporting The Immune System Throughout Life Stages

by Dana Elia

T

here is a virtual army of microbes living on and within the human body, and can account for about three to five pounds of body weight. Beneficial microbes serve as a defensive line by taking up space that may have been desirable to an invader. They also help provide support in digestion, nutrient provision and absorption. With approximately 70 percent of the body’s immune system taking up residence in the gut, keep this microbial army healthy and well-fed to ensure a strong fundamental immunity at any age.

It’s never too early to begin supporting the army, nor is it ever too late to make some diet and lifestyle changes to improve the current state of affairs of a neglected one. Consider the upcoming suggestions to help ensure a healthy balance of diversity amongst gut microbes.

The following diet and lifestyle factors can weaken the microbial defenses and lead to an imbalance of good to bad

microbes.

• Diets high in salt, poor-quality saturated fat, refined carbohydrates, sugars and chemical food additives, as well as excessive amounts of alcohol and caffeine • Certain medications, such as pain and heartburn/reflux medicine, antibiotics, oral contraceptives and steroids • Toxic exposure from sources like pathogens (bacteria, viruses, fungi and parasites) or from chemicals and heavy metals in the environment • People with autoimmune diseases are more likely to have microbial imbalances.

After considering what may be depleting the army, make choices to help beneficial microbes flourish. Feed the gut foods that contain what beneficial flora like to eat—prebiotic fibers such as inulin, fructooligosaccharides and soluble fibers, as well as foods that are rich in probiotics.

Choose organic, non-genetically modified foods from this list to provide a good

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mess hall for the army: • Asparagus • Bananas • Barley • Burdock root • Chicory • Chinese chives • Cultured and fermented foods • Cultured dairy, non-dairy kefir, yogurt • Cultured vegetables • Miso or tempeh • Eggplant • Flax • Garlic • Green tea • Jerusalem artichokes • Leeks • Legumes • Oats • Onions • Peas • Soybeans • Whole fruits • Whole grains Consider speaking with a clinician to help in the selection of a targeted supplement that contains the “good” gastrointestinal bacteria like bifidobacteria strains, lactobacillus strains and Saccharomyces boulardii.

Taking the time to do a gut check is the best way to ensure the entire body’s immune system is armed and ready to “have your back”.

Dr. Dana M. Elia, MS, RDN, LDN, FAND, is the owner of Fusion Integrative Health & Wellness, LLC, in Lancaster. For more information, call 717-917-5259 or visit FusionIHW.com. See ads, pages 11 and 52.

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Is Your Mattress The Problem?

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

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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: LB0720) to Gardner’s Mattress & More to receive: • • • •

FREE Gift #1: All-Natural Rubber Pillow ($60 value); 2nd is 50% off!

FREE Gift #2: Natural Rubber Mattress Guide ($9.95 value) FREE Gift #3: "Good Night" Sleep Mask ($9.95 value) FREE Gift #4: $200 Savings Voucher on an Organic Natural Mattress

Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything -just answer three simple questions. Your Readers’ Gifts expire July 31, 2020.

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

natural pet

Letting the Dogs Out Again Life After Shelter-at-Home

by Barb Emmett

I

n March, our dogs suddenly found us at home with them 24 hours, seven days a week, which meant more walks, more snuggle time and more play time with additional family members. The extra time allowed many of us to build tighter bonds, understand more about our beloved animal companions—their quirks, their behaviors, their likes and dislikes—and possibly recognize some health issues we might have overlooked.

As restrictions begin to lift and we start leaving our homes again for work or other responsibilities, our dogs will be trying to figure out what is happening in their world. Look to ease a pet’s transition as the amount of human-pet interaction time changes.

Dogs love routines. Be consistent with outdoor breaks, feeding times, play times and quiet crate times. Reduce the chances of separation anxiety by easing the family pet into a new routine that includes

small amounts of time without human interaction. Leave the dog at home, in their crate if necessary, and run a few errands.

When leaving the animal for the day, come home after a few hours to let the dog out and provide reassurance. If distance or schedules do not allow for a mid-day visit, research bonded and insured pet sitters and dog walkers. Visit PetSit.com for resources.

Socialization is an important factor. Although training classes may be on hold, recently-adopted puppies and dogs can still work on socialization. “One great way to accomplish this is to take your dog for a walk in an outdoor place where you are guaranteed to see other people and dogs,” suggests Pat Emmett, BS, KPA-CTP, CPDT-KA, training manager at Godfrey’s– Welcome to Dogdom.

“Maybe that place is your front porch,” he says. “Every time a person or a dog walks by, have your dog focus on you by giving them a treat enticing to them.

They’ll associate people and dogs as ‘good things’. Take them to dog-friendly places again for short visits, like your favorite pet store. Socialization includes all these simple actions and more.”

Time spent in a well-run facility can make a huge difference in a dog’s life by exercising the dog and letting the dog interact with other dogs while they’re away from home. Be aware that even well-trained and socialized dogs may have

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some anxiety in returning to play with other dogs at day care facilities or play parks. Discuss readjustment techniques with facility owners. Be mindful of the canine’s behavior before and after facility and park visits, looking for signs of contentment or anxiety.

When considering adding day care to a pet’s routine, set up an appointment with the facility to have the dog assessed for the environment. Seek to understand evaluation recommendations; not all dogs enjoy playing off-leash with others.

Choose parks where health records are checked and where the dog can play with other dogs of his or her size. Pups should have all of their vaccinations (usually by six months), and be deemed “a healthy pup” by their veterinarian before attending.

Public, off-leash parks may be too overwhelming for puppies and adopted or foster dogs that are new to the family. Select a play park where safety is the primary concern. Some membership parks allow pet owners to schedule playtime for just their family and their dog. Playing safely in a fenced park can offer a great adventure together outdoors; a tired dog is a happy dog.

Pet owners know their dogs best. Be proactive and anticipate a canine’s reactions and challenges that may occur when changing an established routine. Contact a certified professional trainer for specific behavioral issues and to discuss strategies for success. Some trainers will provide helpful tips over the phone. To locate professional trainers that use positive reinforcement practices, visit KarenPryorAcademy.com.

Barb Emmett is a canine wellness advocate and the president/owner of Godfrey’s– Welcome to Dogdom, located at 4267 New Holland Rd., in Mohnton. For more information, call 610-777-5755 or visit GodfreysDogdom.com. See ad, page 10.

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CULTIVATING CONTENTMENT

The Spiritual Discipline of Evoking Joy

by Marlaina Donato

O

ur four-legged friends—from pampered pooch to stray cat— have the inborn ability to seize the moment. No matter what chaotic circumstances may swirl around them, they have a knee-jerk response to spring into playful action or curl up in a patch of inviting sunlight.

As humans, we tend to postpone the smallest of joys and avoid emotional self-care, opting for that extra glass of wine or spending more than usual to feel

better for a brief period of time. Tending to our own happiness begins by seeing joy not as a mood dependent upon circumstances, but as a spiritual discipline like any other. Emotional well-being is a garden we must weed and water daily, and in turn, our physical health can’t help but be well-nourished by the harvest. Studies through the years have shown that certain sites and organs in the body, including the thymus, immune cells and bone marrow, have receptors for neurotransmitters

like serotonin, which could explain why cultivating contentment might boost our natural defenses.

Seasoned yogis and meditators often speak of an inner wellspring of joy that can be accessed through a committed practice.

Perhaps joy is less of a mood and more of a frequency that is accessible to all of us when we’re willing to align with its bandwidth. Making it a habit to step outside for 10 minutes to witness a sunset or greet the twilight while dinner cooks can be a beautiful way to advance felicity.

Taking five-minute joy breaks during the workday to listen to a favorite piece of music with earbuds, read a few pages of an inspiring book or notice the clouds is another easy way to tend to happiness. Filling a “joy jar” with lovely memories written on scraps of colorful paper can prompt a spontaneous smile any time of day. Taking a half-hour drive on a pretty back road instead of scrolling through social media can reset depleted emotional reserves.

Today, we can shift our thinking and see contentment as a precious, deserving loved one that needs nourishment like any other. Feeding joy in our lives can pave the daily humdrum road with jewels. In the end, perhaps fostering inner happiness by example is the greatest legacy we can leave behind.

Marlaina Donato is the author of Spiritual Famine in the Age of Plenty: Baby Steps to Bliss. Connect at AutumnEmbersMusic.com.

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conscious eating

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what time of year you’re picnicking, there’s always going to be something ripe and in season to showcase. We all know that foods eaten at their peak time of ripeness simply taste better, so use your summertime picnic as an opportunity to bite into a ripe watermelon or your autumn picnic as the ideal time to bake an apple crisp.”

Portable Pleasures

OUTDOOR FEASTS Inspired Picnics and Healthy Grills

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by Marlaina Donato

othing defines the summer season quite like firing up the grill or escaping with a picnic basket to a favorite hideaway. From luscious fruits to gorgeous greens, enjoying a meal outdoors inspires us to eat what is in season and invites us to sip the moment. Most of all,

it gives us special time with loved ones or with ourselves.

Ashley English, of Candler, North Carolina, author of A Year of Picnics: Recipes for Dining Well in the Great Outdoors, sees picnics as a delicious excuse to eat healthy and in sync with the seasons. “No matter

Thinking outside the box can jazz up the ordinary. English sings the praises of picnicking not only in woodlands and on beaches, but on rooftops. Being open to different times of the day welcomes a shift in mood. “I’m particularly fond of breakfast picnics. They’re an excellent way to clear your head and get motivated, as they’re an activity fully engaging all of the senses. Twilight picnics are another favorite. As the sun begins to set, the light is less harsh and the mood outdoors becomes decidedly quieter. I find picnics during this time of day to be especially relaxing,” says English.

Simple tasks like washing salad greens or whipping up a quick hummus dip the night before a picnic can save considerable time. Traditional picnic baskets are not required, and English recommends vintage suitcases, wooden crates or a backpack, especially if the picnic destination involves an uphill trek. She also emphasizes simplicity: “While a lavish spread with myriad options is quite fun, a simple picnic can be equally enjoyable. A grazing board to-go

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is quite easy. Pack up a medley of fruits, veggies, charcuterie or cheeses, crackers, spreads and pickles and a little something sweet, and you’ve got all you need to create a memorable meal outdoors.”

Robyn Lindars, of Fort Myers, Florida, author The Healthy Electric Smoker Cookbook: 100 Recipes with All-Natural Ingredients and Fewer Carbs, says, “I love grilled veggies paired with goat cheese and fresh herbs on French or Italian bread. You can add capicola or just stick to veggies for tasty sandwiches that do well in a cooler.”

eat was eating. Opt for the highest-quality protein possible—grass-fed beef, organic, humanely raised protein,” suggests Lindars. “Make your own marinades and rubs to avoid ingredients like soybean oil and corn syrup. You can easily make your own with simple ingredients like olive oil, fresh herbs, vinegars, sea salt and spices.

Fresh rosemary, lemon zest, juice, sea salt, pepper and garlic with a splash of

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

Picnic Recipes 1 tsp cold-pressed virgin olive oil (optional) 1 minced garlic clove ½ cup kalamata olives (whole or halved, drained) Conventional or English cucumber, thinly sliced Organic lemon thinly slivered with skin intact

Great Grilling

Grilling “adds a ton of flavor to food without needing to add additional fat or calories. Cooking over fire is also the oldest method of cooking,” says Lindars.

Happily, the health risks associated with barbequing meat over hot coals can be reduced by using flavorful marinades or opting to go vegan.

Reducing temperature decreases carcinogenic compounds associated with grilling meats and can be best accomplished by waiting until charcoal turns to embers or turning the gas grill down a notch or two. Grilling further from the flame on an elevated rack is also a good option. Citrusy or balsamic vinegar-based marinades naturally minimize toxic potential by reducing the formation of unhealthy compounds, studies show.

“You are what you eat and what you

olive oil makes for an amazing marinade, and can even be paired with grass-fed butter to put on chicken. A basic rub of smoked paprika, sea salt, fresh ground pepper and dash of garlic powder is great on just about anything.”

Kalamata Olive Hummus-Cucumber Picnic Sandwiches Pita pocket bread, sourdough or other bread of choice 1 can organic chickpeas/garbanzos with original water drained off just a bit ½ cup organic sesame seeds or 2 Tbsp of tahini (½ cup organic, raw, unsalted sunflower seeds can be used in a pinch)

In a blender or Vitamix, add chickpeas with original water, sesame seeds/tahini and a slice of lemon to make the hummus.

Blend until smooth, but don’t over-blend until too thin. Pour into bowl, stir in olives and drizzle with olive oil. Lastly, sprinkle the minced garlic on the top of the hummus and chill for a few hours or overnight.

Generously spoon hummus onto bread or into pita pockets and gently layer thinly, freshly sliced cucumbers and thin slivers of lemon. Optional additions: fresh herbs like oregano, thyme, lemon thyme or mint

SUPPORT LOCAL SMALL BUSINESSES!

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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 -

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THINK LOCAL, BUY LOCAL.

to add last between the slices of bread or tucked into a pita pocket. Keep in a cooler for picnics.

Recipe and photo courtesy of Marlaina Donato, AutumnEmbers.com.

Picnic Safety Tips from Ashley English Use insulated coolers for perishable items.

Before being stored in the refrigerator, cool any foods after preparation to room temperature to be served cold later.

When ready to head out for a picnic, pack ice into the bottom of the cooler and cover it with the food containers.

To make ice last even longer, first place a bag of dry ice on the bottom of the cooler, cover it over with wet ice and place the food atop of it. Keep the cooler lid closed whenever not in use and store it in a shady location upon arriving at the picnicking destination. When returning home, if there is any ice left in the cooler, leftover items are considered safe to consume; if the ice is all melted, the food isn’t safe to eat. Reusable ice packs are also nice to use because they forgo the need to purchase new bags of ice each time.

Southwestern Red Pepper-Avocado Sandwiches/Wraps 1 jar roasted red peppers (drained and dried with a towel) or freshly made, oven-roasted peppers 2 fork-smashed avocados or 1 large Florida avocado Salsa of choice, preferably smoky chipotle or sweet varieties Chopped cilantro Bread or wraps of choice

Green Garden-Basil Dip for Chips, Bread and Veggies 1 package thawed, raw, frozen peas Handful of basil 1 or 2 handfuls unsalted roasted or raw pumpkin seeds ½ tsp sea salt ¼ cup water

To assemble sandwiches, slather bread or wrap generously with smashed avocado, then press a roasted red pepper on top.

Spoon salsa of choice and sprinkle with cilantro over all before covering with other slice of bread or rolling a wrap. Keep chilled until serving.

In a blender or Vitamix, add all ingredients and blend until smooth. If peas need a bit more water for blending, add a tablespoon of water at a time until reaching the desired consistency. Pour into bowl and serve immediately with an array of dippers, including organic healthy chips and sliced vegies, as well as outside-the-box options like bok choy, squash or peppers.

Recipe and photo courtesy of Marlaina Donato, AutumnEmbers.com.

Recipe and photo courtesy of Marlaina Donato, AutumnEmbers.com.

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Recipes for Outdoor Feasts

New Twists on Old Favorites Brew up delicious and colorful herbal teas for gourmet lemonades. Try hibiscus, lemongrass, lavender or fresh ginger tea, adding fresh organic lemon juice and a sweetener of choice.

Fire-Roasted Gazpacho 3 lb small-to medium-size tomatoes, possibly a mixture of San Marzano and Campari tomatoes (The smaller tomatoes will get more exposure to the grill) 2 large cucumbers 1 poblano pepper 1 head of garlic 8 oz mini-bell peppers 2 tsp white wine vinegar 1 cup water (or more) Dash olive oil

1 Tbsp sea salt (preferably Bourbon Barrel smoked sea salt) 1 Tbsp black pepper (preferably Bourbon Barrel smoked pepper) 1 tsp sugar 1 large bunch basil 1 ripe avocado, diced Preheat a charcoal grill for medium direct heat—about 350° F. (Gas works, but will not produce as much smokiness as charcoal.)

Prepare the veggies to go on the grill: wash everything and slice the cucumbers into thin lengthwise pieces; put the garlic cloves onto skewers.

Grill the tomatoes, cucumbers, peppers, garlic and poblano pepper until char marks form on all sides.

Remove the veggies and place in a big pot.

Add water.

With an immersion blender, mix everything together until uniform in consistency.

Add the olive oil, vinegar, salt and pepper to taste; more water for a thinner consistency; and the basil at the end with one last blend with the immersion blender.

Chill at least 3 hours before serving so the flavors have time to meld together.

Lancaster-Berks

Combine peanut, almond, sunflower or soy butter with cocoa or carob powder, a tablespoon of plant-based hazelnut creamer and a pinch of salt.

Roll into balls and then add sesame, chia seeds, cinnamon, coconut sugar or chopped dates.

Grilled Romaine Hearts 1 romaine heart per person 1 Tbsp olive oil Sea salt to taste Fresh ground black pepper Parmesan cheese or another hard, aged cheese Prepare the grill for direct heat.

Rinse/dry the romaine hearts, drizzle with olive oil, sea salt and pepper.

Grill the romaine hearts on direct heat for 3-4 minutes on each side or until char marks form and the lettuce begins to wilt.

Remove the hearts from the grill, grate a generous amount of the cheese on the hearts and add a little more olive oil.

Garnish with diced avocado and fresh basil.

For a crowd, chop the hearts up and put them in a bowl to serve as a large salad on the side of the main course.

Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.

Recipe and photo courtesy of Robyn Lindars, GrillGirl.com.

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

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In a blender, whip up unsweetened plant-based milk (almond, coconut or cashew) with a ripe banana, a small handful of dates and a splash of vanilla extract, and pour into popsicle molds.

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Fruta Picada Yields: 8 to 10 servings A combination of fresh fruit, lime juice and chili seasoning, fruta picada is served at markets and roadsides throughout Mexico.

The combination of spice and salt partnered with sweet fruit is guaranteed to take the edge off of a blistering summer’s day.

Spice Blend 3 Tbsp chipotle powder 3 Tbsp smoky paprika 1 Tbsp plus 2 tsp sea salt 1 Tbsp cumin seeds 1½ tsp celery seeds Fruit 1 pineapple, peeled, cored and cut into spears ½ watermelon, peeled, cut into spears and seeded 1 large jicama, peeled and cut into spears 1 large papaya, peeled, seeded and cut into spears Juice from 2 limes Grind all of the spice blend ingredients together in a spice grinder or food processor or with a mortar and pestle until finely powdered. Transfer to a lidded container with a shaker screen.

Place all of the fruit spears onto a serving platter. Squeeze the fresh lime juice evenly across. Let guests serve themselves as much fruit as they’d like, and then sprinkle with the spice blend.

From A Year of Picnics: Recipes for Dining Well In the Great Outdoors,

by Ashley English. Photo by Jen Altman.

Reprinted in arrangement with Roost Books, an imprint of Shambhala Publications, Inc.

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healthy kids

Transforming

racism A Special Shift Network Facebook Live Series

Transforming Racism features almost two dozen leaders– mostly Black, Indigenous and People of Color (BIPOC)–who have important perspectives to share on this subject. It’s free and all on Facebook Live. Join us for this special, powerful Facebook live series!

Facebook.com/watch/shiftnetwork

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CALMING KIDS Ways to Turn Anxiety Around I

by Ronica O’Hara

t is difficult for children to make sense of what’s happening in response to COVID-19 as schools close, sports and extracurricular activities stop and many people wear masks. Before these unsettling circumstances took place, one in eight children experienced anxiety disorders, but now parents are reporting that even happy-golucky children that skipped through life have turned clingy; regressing to playing with old toys or becoming withdrawn. “The dramatic change in schedules, reduced social contact and worry about the illness itself can all contribute to the anxiety,” says Eli Lebowitz, Ph.D., director of the Program for Anxiety Disorders at the Yale Child Study Center.

“Some children will also have relatives or friends directly impacted by the virus.”

As the situation improves, so should children’s emotional well-being, but if anxiety lingers, parents can take heart in new research from the center that shows how childhood anxiety can be reversed before it becomes a crippling adult condition. The study of 124 children aged 7 to 14 with anxiety disorders found that when parents made simple behavior changes, their kids’ symptoms sharply decreased 87.5 percent

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of the time and disappeared completely 60 percent of the time. Parents drew closer to their children and felt less stressed themselves, and the kids continued to improve even after the study ended.

According to Lebowitz, lead author of the study, the key is to reduce parental accommodation—actions that parents take to soothe and protect their anxious children, like texting to provide constant reassurances, speaking for a child with social fears or staying with a child that fears separation until they fall asleep. These actions may not be a problem in the short term or in tough times, but when used repeatedly, the child often becomes more fearful, less confident and unable to function in a normal manner.

In a new study published in the Journal of the American Academy of Child and Adolescent Psychiatry, parents learned in 12 weekly sessions how to slowly pull back from accommodating actions while validating the child’s emotions and conveying confidence in their ability to handle challenges. Notably, a parent-focused program, Supportive Parenting for Anxious Childhood Emotions, produced better results than the control group, in which the children underwent

12 sessions of cognitive behavioral therapy learning to replace negative thoughts with positive ones. More information on this program for parents and therapists can be found at SpaceTreatment.net.

Everyday Anxiety-Busters Here are some other straightforward strategies that can lower childhood anxiety.

Getting physical. “Encourage your

child to do any kind of exercise: jumping, swinging, running, catch, tag, hopscotch, biking, hiking, skateboarding. These activities are all considered weight-bearing because they place deep pressure on the joints and muscles, which calms their sensory systems that help regulate emotions,” advises Brittany Ferri, a Rochester, New York, occupational therapist specializing in pediatrics and mental health.

Getting outdoors. Sunlight stimulates the production of vitamin D and moodboosting serotonin, and studies show that even brief nature walks can lower anxiety and improve focus in kids.

Giving them seeds and a shovel.

Planning and working in their own garden give kids a healthy dose of fresh air, physical activity and a sense of accomplishment, and growing their own vegetables makes them more likely to enjoy eating them.

Breathing deep. “Parents can teach

children coping skills such as relaxing their

body or taking slow deep breaths to help them regulate their anxiety,” says Lebowitz.

For example, a child can lie on their back and pretend to blow up a balloon. Or using a fresh flower, a child can breathe in the scent through the nose for a count of four, hold the breath for the same amount of time and then breathe out slowly through the mouth.

Playing it out. “Parents can help a

child role-play what they could do in a situation that they’re nervous about,” says

S

Leigh Ellen Watts Magness, a clinical social worker and play therapist, in Athens, Georgia. “They can create a puppet show where the characters have a similar problem, create a poster about some strategies they might use to relax or have their figurines talk to other toys about how they feel. All of these things help kids process feelings of anxiety.”

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

Words Have Consequences

ome words don’t help anxious kids, says University of Minnesota psychology professor Abigail Gewirtz, author of When the World Feels Like a Scary Place: Essential Conversations for Anxious Parents and Worried Kids. “These kinds of statements dismiss, minimize or even punish children for their anxiety, and they teach children that anxiety isn’t important, or worse, is damaging and should be ignored or stuffed away,” she says.

Amanda Walker, a Los Angeles clinical psychologist, advises, “It is important to try and respond to the anxiety with loving kindness, with compassion and openness.

Asking ‘What happened?’ instead of ‘What’s wrong?’ changes the way that a challenge is viewed. Other approaches are, ‘I can see why you might feel that way’, or, ‘It’s okay to be scared; lots of kids feel that way.’”

To reinforce a child’s confidence, “The key is reminding a child of past

things they were afraid of that never came to pass or bringing to the attention of a child the ways that the child was able to face their fear and overcome it,” says Bruce L. Thiessen, a San Diego clinical psychologist. “Past reminders can increase selfefficacy and build self-confidence, which are powerful anxiety buffers. “Children find it all the more difficult to cope with anxiety if they feel that they are alone in their struggle,” he adds. “It is important to reassure them by saying something like, ‘We are in this together. I am here for you.’

It may be important to add, ‘No matter what happens, you and I are going to find a way to be okay.’”

Statements to avoid: “You don’t need to worry. You have nothing to worry about.

I’m the adult, let me do the worrying.

When I was your age, I had much bigger things to worry about.”

July 2020

39

fit body

BALANCING ACT

Exercises for Strength

and Stability

by Marlaina Donato

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

THANK YOU

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

G

ood balance is something we may take for granted until an unexpected fall brings our attention to a brewing problem. Slower reflexes, unconditioned muscles and changes in eyesight can all compromise balance. Statistics show at least one in three people over the age of 65 suffer from injuries related to falls, but regular core-strengthening balance training, yoga and tai chi can lower the risk considerably.

Marching in place and simple exercises added to a customary after-dinner walk on summer evenings can also go a long way. According to a 2013 study of senior women published in the British Journal of Sports Medicine, exercising not only reduces the likelihood of falls by 37 percent, but also the severity of injuries such as broken bones by 61 percent.

“Balance is a skill, and like any skill, it gets better with practice,” says Mike Ross, a Chicago-based performance enhancement

specialist and author of The Balance Manual.

“The problem is people gradually spend less and less time standing and moving around— chasing kids or doing yard work—and spend more time watching television or sitting in front of the computer.”

Whole Body Equilibrium Balance training for all ages helps the body to move fluidly as a singular, balanced unit.

Stephanie Mansour, a Chicago fitness expert and host of the PBS weekly Step it Up with Steph show, says, “Some people who have hip or back pain may have an imbalance: One side is more developed than the other. Other people may feel wobbly during workouts or walking upstairs, or less agile while getting in and out of cars; doing everyday movements. Balance training will help improve those everyday activities.”

Full-body exercises engage core muscles to stabilize movement. “You’ll be

Balance into Summer

n Practice walking on stable logs while hiking in the woods or walking in a straight line on the beach. n Take a balance-boosting paddleboard yoga class. n Take a few moments to breathe deeply while balancing on the balls of the feet in the yard or on the balcony each morning.

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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

Everyday Tips and Recommendations From Stephanie Mansour, some things to do every day: n When you’re walking to the restroom, do it slowly in a straight line, as if you’re on a tightrope. n If you’re cooking in the kitchen and standing in place, try balancing on one leg while you’re lifting the other one. n Press down through the heel and pull your navel in toward your spine to engage your core.

Unstable blood sugar levels, nutritional deficiencies, blurred vision, inner ear infections and side effects from medication can also contribute to poor balance. It’s important to find the source of balance issues with a physician.

From Kollins Ezekh, here’s a basic exercise that anyone can do at any age: n Start by simply balancing on both legs, using support if needed. By doing this, you can work on reducing relying on your support and placing your feet closer and closer together with your eyes closed. n When you’re ready, try balancing on one leg. You can do this for 30 seconds at a time and repeat this three to five times.

Don’t forget to make sure you give both legs the same attention.

As you get more advanced, you can step it up and balance on one leg with your eyes closed while performing an activity, like hopping in place. In whatever you do, make sure to always work each leg evenly. surprised by some muscles that are triggered that are otherwise less engaged during traditional exercises. No matter where you start, it only takes a few minutes of balance work a day to make a difference,” says Los Angeles fitness trainer Kollins Ezekh, emphasizing the added benefit of improved posture that naturally reduces lower back stress and resulting chronic pain.

Balance training also packs a positive punch for brain health by focusing the mind and improving cognitive function while lowering stress levels.

Everyday Activity Being proactive throughout the day and adopting simple habits have far-reaching effects. “Start in the morning when you’re getting dressed for the day and pay attention to which foot you balance on first to put your legs in your pants. Consciously do the opposite.

When you’re drying your hair or brushing your teeth, balance on your tip toes,” suggests Mansour.

Ross recommends staying active in the daily routines. “Make a point of breaking up long periods of sitting like desk work and [watching] television. Get up and play with the kids instead of watching them. If you can, do your own housecleaning and yard work instead

of hiring someone. Find a sport that you can engage in as you age. For instance, you might play tennis in your 20s and 30s and then pickleball and Ping-Pong in your 50s.”

No matter what type of training we choose, there’s a way to fit in balance elements. “You can try yoga, where the different poses really challenge your balance strength,” says Ezekh. “When doing weight training, you can do lateral exercises with dumbbells on your shoulders or even squatting movements. You need to use your balance strength to prevent yourself from swaying or toppling over. Even exercises like walking down steps require proper levels of balance.”

A Steady Diet Vitamin B12-rich foods, including whole-grain cereals, plantsourced milks, eggs, sardines and nutritional yeast, as well as resveratrol-rich fruits like grapes or blueberries, can help improve coordination and motor function. A 2016 study published in the Journal of Physical Therapy Science reveals that women over 60 with higher serum vitamin D levels exhibit better stability and strength in their lower extremities.

Overall, fostering good balance pays off in the long run. Ross notes, “Ideally, the time to start proactively doing activities that stimulate your balance is way before that first fall in your 50s and 60s.”

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

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Your future starts this Fall.

Info at willowyogastudio.com July 2020

41

wise words

STEPHEN DINAN ON A SACRED VISION FOR AMERICA

by Linda Sechrist

S

tephen Dinan, founder and CEO of The Shift Network, is committed to creating a healthy, sustainable, peaceful and prosperous world, as are the 200,000 members of his worldwide organization. Interested in personal growth and spirituality since his early 20s, Dinan’s core passion has been to shift society, not just the individual. In his book Sacred America, Sacred World: Fulfilling Our Mission in Service to All, Dinan harvests the world’s wisdom and his own experiences to show how humans can grow, evolve and mature psychologically and spiritually, laying out an envisioning process for what’s possible when America achieves its full potential.

Positing that envisioning is not only

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the work of leaders but of all of America’s citizens, Dinan sheds light on a new sacred conversation and overriding vision that can guide us to finding the will and the way to midwife a new chapter in American history.

What is a sacred worldview?

We have a lot of forces pulling us into our separate identities, whether this is as Americans, Democrats, Republicans or identifying as counterculture or mainstream culture. Bifurcations, which happen when we identify with a part of reality and make the rest wrong, bad or problematic, keep us in a state of suffering.

A sacred worldview means living in reverence for all humanity and all life;

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seeing divinity in all people and things, not just in a few people, a group or political party; seeing the higher, nobler and deeper dimension to all manifest reality that is expressed in humanity’s spiritual and religious impulses. A different way of engaging each other and designing how life works flows out of seeing life as the great mystics do; from a higher vantage point of interconnectedness.

At its heart, what is Sacred America about?

Sacred America, Sacred World is about recognizing our role within the larger whole. It’s about our unity as one human family. When we can redesign our society from this standpoint, we’re fulfilling the deepest principles upon which this country was based. Part of the fulfillment of a sacred vision for our country is building upon our most ancient principles. For example, “E pluribus unum” is a deep metaphysical concept meaning out of many, one. It’s not that all is oneness.

This principle tells us that we evolve out of our “manyness” into our oneness, with each of us having a different role. Our manyness, our individuality, the unique flavors of life, different cultures and languages, is not something we want to erase. We do want to remember that we share this unitive ground and vision, as well as the powerful founding code of liberty, equality and justice for all.

Our country is coded with a mission to lean toward unity, to lean toward oneness. As the melting pot for the world,

AAraujo/Shutterstock.com

we integrate more cultures than any other country, creating unity from a great diversity of traditions, cultures, philosophies and religions. This is our shared inheritance.

Ultimately, Sacred America, Sacred World is about building a movement of awake, conscious and caring citizens who are powerfully committed to building a new era for America.

How do we do this?

America can fulfill its higher potential and promise in the way that parallels how an individual matures to his or her next level of development. I believe that America’s next level of expression is within each of us, but it requires that we do some internal housecleaning, clearing out the past, letting go of our different political polarizations, being more solutions-focused and more focused on fulfilling our larger mission in service to the globe, rather than just in service to ourselves.

We have to go beyond partisan warfare to embrace those with other political views as our deepest allies. They are also part of the team that is here to help America shine; yes, even the people you can’t stand. In short, we need to open to a vision of possibility for our country, one in which we successfully navigate the crises, polarizations and political warfare of today to create a country that reflects our highest ideals and that truly serves the birth of a new, global era for humanity, one that is peaceful, sustainable, healthy and prosperous.

Linda Sechrist is a senior staff writer for Natural Awakenings.

Connect at LindaSechrist.com. To listen to the full interview, visit Tinyurl.com/SDinanInterview.

Why are the largest demonstrations in our history against racial discrimination not only an issue for Black, Indigenous and People of Color (BIPOC), but also for all of humanity?

Living in a culture that accepts oppression of others holds back the development of everyone. It increases fear, decreases compassion and leads us to think more of personal safety than the good of the whole. If we are to move toward being a global society that honors the sanctity of all life, racism and the effects of racism must stop. Doing so creates a context in which we can all raise conscious children, and black, indigenous and other people of color can have the opportunity to make their full creative contribution to the whole as well.

Join a Growing Online Spiritual Community

Visit our website for more information.

Visit our website for our weekly “Certain as the Dawn” reflections and our 2020 Calendar updates.

FOR GIFT CERTIFICATES, contact Melinda Leonowitz at mleonowitz@jesuitcenter.org or 610-670-3642. w w w.JESUITCENTER.org

Lancaster, Pennsylvania

July 2020

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green living

Greener Green Grass

Why Organic Lawns Make Eco-Sense

NEVER GLOSSY. ALWAYS GREEN. Hamburg

Berks

Bethel Wernersville Womelsdorf

Lancaster Elizabethtown

Reading Boyertown

Lititz Ephrata

Lancaster Columbia

Kutztown Fleetwood

Leola

Coatesville

Willow Street

ith its dependence on synthetic fertilizers and pesticides, America’s 63,000 square miles of lawns rely on fossil fuels, put pressure on water supplies and devastate soil, watersheds, animals and people.

Fortunately, green turf can be attained organically, with important benefits. “In addition to protecting public health, eliminating our use of pesticides and fertilizers will allow us to build healthy soil and sequester more carbon as we face climate chaos,” says Mackenzie Feldman, executive director of HerbicideFree Campus, a San Francisco organization working to transition colleges nationwide to organic lawns.

The Harm Done

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

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

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

Homeowner desire for lush swaths of monoculture grass has been fueled by lawn chemical ads equating model families with flawless lawns. Unfortunately, the “green grass of home” isn’t an ideal dream, it’s a nightmare. Research shows that it exposes people to cancer-causing, reproductiveharming and endocrine-disrupting chemicals, many of which are deemed safe by

NALancaster.com · NABerks.com 44

Lancaster-Berks

NALancaster.com | NABerks.com

government agencies. The Pesticide-Induced Diseases database at BeyondPesticides.org holds myriad studies linking chemicals to asthma, diabetes, autism, lupus, arthritis, Parkinson’s disease, Alzheimer’s disease and cancer. Children are particularly vulnerable to the effects of toxins due to their developing organs.

Exposure to lawn chemicals also comes through the air, on indoor surfaces and in water. A U.S. Geological Survey report found pesticides in 99 percent of urban streams. In mixed land use areas, 100 percent of major rivers and 33 percent of major aquifers were tainted.

While the culture around the aesthetics of landscapes is strong, the tipping point has arrived.

“People are becoming more aware that their children are at elevated risk and that there are deficiencies in the laws that govern toxic chemical use,” says Jay Feldman, executive director of Beyond Pesticides, in Washington, D.C.

Lawn chemicals are also feeding climate change. “Not only are they fossilfuel intensive to produce, they harm the biology in the soil and destroy its ability to

gan chaonan/Shutterstock.com

W

by Julie Peterson

sequester carbon,” says Diana Carpinone, president of Non Toxic Communities, a pesticide reform nonprofit, and founder of Non Toxic Dover, in New Hampshire.

Front Yard Activists Recent lawsuits and climate change have given activists more power to effect sweeping changes in policy. “This isn’t just a niche idea. We have a mandate, given looming environmental crises, to transform our current chemical intensive systems to organic,” says Jay Feldman.

Organic turf experts have devised methods to grow monoculture grass. According to Ryan Anderson, a community outreach specialist at the Integrated Pest Management Institute of North America and leader of Midwest Grows Green, “Homeowners can keep their lawns organic by increasing cultural controls.” These include aerating, over seeding and mowing high to build the soil, turf and plant system.

While pristine lawns are possible, reconsidering aesthetics is another option. “We could let native plants grow and embrace plant diversity as fundamental to ecosystem resilience,” says Mackenzie Feldman.

Indeed, “weeds” are beneficial. Clo-

ver feeds nitrogen to grass, benefits soil organisms and stays green long after turf.

Dandelions were once considered a source of food and medicine, and all parts of it are edible, including flowers, roots and leaves.

Instead of living with weeds, some homeowners are choosing to tear out lawns and put in indigenous plants to attract pollinators and other wildlife. But it takes time for society to adopt new views and front yards can be polarizing.

“You can’t go from zero to hippie in a day. People need realistic goals,” says Carpinone.

Whether someone rents, owns or only has access to shared green spaces, Shaina Rico, founder of The Generation Ground, an Austin-based organization helping farmers launch regenerative businesses, feels everyone must “take ownership of our green spaces. If you are not the one managing the land, ask questions of those that are. What are we doing to support the soil biology? Can we achieve the goal without using chemicals? How can we increase soil organic matter?”

Greener Communities Concerned citizens are asking local gov-

ernments and school districts to eliminate chemical turf management protocols at parks and schools. Nonprofit campaigns such as Beyond Pesticides, Non Toxic Communities and Herbicide-Free Campus can sometimes send a spokesperson and provide ample data to overcome common objections. “We can show that organic is viable and economical. Organic systems end up reducing costs over time,” says Jay Feldman, who helps install community pilot sites.

Transitioning to organic practices requires a focus on soil health, building up microbial life and organic matter, understanding the ecosystem and creating a balanced ecology. Once in place, it’s a functioning system that doesn’t need much management.

“You can have a beautiful, organic, green lawn that’s safe for all living things,” says Carpinone.

Julie Peterson writes about wellness and environmental issues from rural Wisconsin.

Reach her at JuliePeterson2222@gmail.com.

august

Coming Next Month

Make a Difference Offset climate change and improve health for people and the planet by reaching out to the community or finding helpful experts to assist with local efforts.

Environmental Education Plus: Biological Dentistry

Non Toxic Communities (NonToxicCommunities.com) offers resources to create healthier schools, lawns and landscapes throughout the country.

Beyond Pesticides (BeyondPesticides.org) has a database of pest management and lawn service companies that don’t use dangerous pesticides, lawn signs for the organic yard and a sign-up for The Action of the Week to contact elected officials about current issues.

The Integrated Pest Management Institute of North America (ipminstitute.org) provides low-risk pest management solutions for farms, greenhouses, facilities and homes.

Herbicide-Free Campus (HerbicideFreeCampus.org) is working to transition every campus in the country to organic.

The Great Healthy Yard Project (tghyp.com/downloads) has downloads on how to grow without gunk and encouraging others to do the same.

July 2020

45

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

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

WEDNESDAY, JULY 1 Cooking Class: Knife Skills – 6-8pm. All the skills you need for meal prepping success. Learn basic knife cuts, safety tips and efficiency, and knife care. Takehome recipes to use up all your prepped ingredients.

Hands On. $100. Includes 8” Wusthof Chef Knife! $149.95 value. Zest Cooking-School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

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, JULY 2

TUESDAY, JULY 14

TUESDAY, JULY 7

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

@NAwakenings

@natural_lancasterberks

Kids Cooking Camp – 12:30-3pm (daily, thru Thursday 7/9). Kids, ages 7-12, 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.

Lancaster-Berks

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.

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.

SATURDAY, JULY 11 Equine Mirror Experience – 10am-3pm. Explore your potential and work through issues through “outside the box approaches” such as psychotherapy, equine assisted therapy, art and play therapy, and mindfulness. $80 incl supplies/lunch. Space limited; register: Marcy.Tocker@gmail.com. Grey Muzzle Manor, 1164 Blattadahl Rd, Mohrsville.

GreyMuzzleManor.com.

Discovery Days at Take Heart – 1-3pm. See what equine assisted therapy can do for you,

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Teens Cooking Camp – 12:30-3pm (daily, thru Thursday 7/16). 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.

NALancaster.com | NABerks.com

Photo by Carl Barcelo on Unsplash

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

MONDAY, JULY 13 Rodale Institute Organic Field Day – Online through 7/17. A week of on-demand, in-field presentations from Rodale Institute staff and scientists, as well as exclusive Q&A sessions with the experts. Participants will have the opportunity to interact virtually with Rodale Institute experts and learn about a wide variety of research and demonstration projects, all focused on organic agriculture. $25. RodaleInstitute.org.

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.

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

the people you work with, and our community.

To RSVP or for more information: Info@ TakeHeartCounseling.com, or call 717-9177137. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com.

To RSVP or for more information: Info@ TakeHeartCounseling.com, or call 717-9177137. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com.

THURSDAY, JULY 23 Cooking Class: Summer Tapas Party – 6-8pm.

Chef Hannah Smith shares delicious, but oh so easy recipes that are perfect for your end of summer cocktail party. Hands-On. BYOB. $75.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-626-6002. ZestChef.com.

FriDAY, JULY 24

Newly Bereaved Program – 6:30-8pm. (3 wks, 7/14, 7/21, 7/28). 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 800-924-7610 by July 7 to discuss with a Bereavement Counselor. Pathways Center for Grief & Loss. HospiceCommunity.org.

WEDNESDAY, JULY 15 Coping with the Loss of a Loved One Due to Coronavirus – 6-7:30pm. Held via Zoom.

COVID-19 has had a significant impact on the entire community and the ways people are grieving.

Families who have lost a loved one due to the virus are experiencing a mix of emotions, and coupled with social distancing, they may be feeling even more alone. Limited space is available. Call 717-391-2413 or 800-924-7610 for info and login. Pathways Center for Grief & Loss. HospiceCommunity.org.

THURSDAY, JULY 16 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.

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. Schedule your appointment: LancasterCommunityReikiClinic.org.

MONDAY, JULY 20 Mini Chef Mornings: Summertime Trailmix – 11-11:15am. For a quick, customizable summer snack, join Kilene Knitter, MS, RD, LDN Regional Nutritionist with The GIANT Company for a virtual class to build a balanced snack. Use whatever you already have in your kitchen to build this mix. Free. Register for this virtual event at TheGiantCompanyNutritionists.eventbrite.com.

Family Days on the Farm – 4-8pm. Celebrating nutritionally-dense foods, sustainable agriculture, gardening, canning and preserving. Seminars, homemaking, baking, farmstead advice, children’s petting zoo and much more. Esh Farm, enter at 432 Springville Rd, Quarryville. Free. Rain or shine.

MrFarmersDaughter.com.

SATURDAY, JUNE 25 Family Days on the Farm – 8am-4pm. See above for details. Breakfast and lunch served by donation.

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.

TUESDAY, JULY 28 Wellness Within Reach: Tropical Picnic – 4-4:15pm. Tired of eating the same picnic offerings, like hamburgers, macaroni salad, and baked beans?

Join Kilene Knitter, MS, RD, LDN Regional Nutritionist with The GIANT Company for a virtual class with tips and tricks to bring the beach to your backyard with tropical-themed foods Free. Register for this virtual event at TheGiantCompanyNutritionists.eventbrite.com.

THURSDAY, JULY 30 Cooking Class: Vegetarian Cookout – 6-8pm.

Chef Hannah Smith teaches you to prepare this fresh and filling menu that everyone will enjoy. HandsOn. BYOB. $70. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

or anxiety. Beginners welcome. Call for info/fees.

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

SATURDAY, AUGUST 15 Angel Days Spiritual & Holistic Faire – 10am4pm. Angel art, crystals, aromatherapy, pop-up planetarium on Saturday, angel readers, and more. Free lectures on current holistic topics.

Fresh Mediterranean food for sale. $6 or $5 with donation of cat/dog food. Vendor space available.

For info: Kimberlee Dawn, 484-516-8080 or KimberleeDawn53@gmail.com.

SUNDAY, AUGUST 16 Angel Days Spiritual & Holistic Faire – 10am4pm. See August 15 listing for details.

TUESDAY, AUGUST 18 Women’s Intro Writing Workshop – 6:308:30pm. (Tuesdays thru 9/29). “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.

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.

THURSDAY, SEPTEMBER 30 Women’s Write for a Night Workshop – 6:308:30pm. A pop-up evening of nothing but writing whatever comes, for no particular reason, with no particular goal except to please ourselves.

A laid back, non-intimidating gathering in an atmosphere of warmth, compassion and trust. No grades, grammar, judgement or stress. Beginners welcome. Sharing optional. Call for info/fees. Write From The Heart Lancaster Studio. 717-393-4713.

WriteFromTheHeart.us.

Your Care.

Your Community.

Your Hospice.

plan ahead MONDAY, AUGUST 3

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.

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, JULY 21

THURSDAY, AUGUST 13

Discovery Days at Take Heart – 10am-12pm.

See what equine assisted therapy can do for you, the people you work with, and our community.

Men’s Workshop “Writing Without Fear” – 6:308:30pm (Thursdays, thru 9/24 ). Writing touches the soul. Relax, laugh, and create with us. No grades

4

years of care

(717) 295-3900 www.hospicecommunity.org

July 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 17.

BODYWORK DéPROV MASSAGE THERAPY

CAFES/RESTAURANTS HIMALAYAN CURRY & GRILLE 22 E Orange St • Lancaster 717-393-2330 HimalayanLancaster.com

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.

CBD/HEMP PRODUCTS

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

HEMPFIELD BOTANICALS

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.

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 11.

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

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 32 and 49.

CHIROPRACTIC

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

A THERAPEUTIC EFFECT

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

NALancaster.com | NABerks.com

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff 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 23.

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 26.

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 25 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 32 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

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

RYAN J. MCGINNIS COUNSELING SERVICES 223B W Walnut St • Lancaster 717-286-6573 RyanJMcGinnis@icloud.com

Specializing in marriage and family issues, guidance and career, PTSD and trauma, mental health and well-being, Ryan provides affordable, thoughtful, compassionate and candid support for his clients. Virtual and inperson scheduling available.

DENTISTRY

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 39.

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.

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

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 23.

Contact us today for ad rates.

717-399-3187

July 2020

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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 12 and 55.

HERBAL MEDICINE EMBARK HERBALS

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

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.

SOUL SPARK HEALING & GUIDANCE

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 7.

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 40.

august

Coming Next Month

Biological Dentistry plus: Environmental Education

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

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

Free assessment. See ads, pages 9, 15 and 51.

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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Lancaster-Berks

NALancaster.com | NABerks.com

Integrative Medicine NICK D'ORAZIO, MD

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

LAB TESTING ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug and alcohol testing services, Vitamin B12 injections and more. See ads, pages 17 and 49.

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 13 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.

MATTRESS 1st

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

See ad, page 31.

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 9, 15 and 50.

music RESONATE YOU

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

NATUROPATH - traditional BEAUTIFUL HEALING JOURNEY

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

HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ads, pages 35 and 54.

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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 37.

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 25 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 11.

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 37.

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 30.

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 8.

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 43 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 27.

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 19.

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 43 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 43 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 13 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 43 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 46.

Please support our Advertisers!

And let them know you saw them in Natural Awakenings.

Thank you.

July 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 35 and 51.

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 43 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 41.

willowyogastudio.com

Being at ease with not knowing is crucial for answers to come to you. ~Eckhart Tolle

advertiser index Company

Page

A Therapeutic Effect..........................................................2 Agape Institute.................................................. back cover Always Helpful Veterinary Services..................................8 Any Lab Test Now............................................................ 17 Aqua Blue Wellness Center............................................ 13 Bent Limb Farm................................................................ 21 Body & Sole Reflexology ................................................ 17 Capstone Medical Associates.........................................37 Cheryl Corson/Resonance With Nature..........................27 DayStar Natural LLC........................................................37 DC Eager Emergency Services.................................... 9, 15 Earthbound Artisan......................................................... 44 Eat Wild Farms, LLC........................................................ 19 Embark Herbals LLC..........................................................7 Fusion Integrative Health & Wellness............................ 11 Gardner's Mattress and More................................... 28, 29 Godfrey's Dogdom.......................................................... 10 Health By Design.............................................................35 Heath Chiropractic & Wellness.......................................23 Helene Williams Reiki........................................................8 Hempfield Botanicals...................................................... 11 Hospice & Community Care............................................47 Inshanti Pure Essential Oils.............................................32 Jesuit Center....................................................................43 Karen Carnabucci, LCSW................................................42 KnoWEwell........................................................................3 Lady Lynora Gemstone Treasures....................................9 Lancaster Acupuncture................................................... 17

54

Lancaster-Berks

NALancaster.com | NABerks.com

Company

Page

Lancaster Brain and Spine........................................ 12, 55 Lancaster Cancer Center................................................26 Lancaster Creative Reuse............................................... 10 Lemon Street Market....................................................... 19 LifeWorks Wellness Center............................................ 51 Link Chiropractic Clinic...................................................26 Martin Insurance................................................................5 Mattress 1st at Interiors Home........................................ 31 Nature's Rite....................................................................55 Naturopathic & Chiropractic Family Health LLC.............25 Northwestern Mutual.......................................................42 Nutrition Works Clinic.....................................................25 Omni Patient Advocates...................................................7 Radiance/Herbs from the Labyrinth............................... 40 Rodale Institute ..............................................................33 Saint James/The Urban Well...........................................43 Schwartz Family Dental...................................................23 Sheehan Natural Health Center......................................37 Susquehanna Dental Arts................................................39 Take Heart Counseling....................................................30 The Debt Shredder Team................................................ 19 The Imperial Restaurant..................................................36 Till We Meet Again...........................................................30 Wegmans Food Markets, Inc..........................................23 Willow Yoga Studio.........................................................41 Write from the Heart....................................................... 46 Zest..................................................................................20

CONCUSSION

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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