Natural Awakenings Lancaster/Berks December 2017

FREE

HEA L TH Y

LIVING

HEA L TH Y

P L ANET

Peace

on Earth

Handling Conflicts in a Healthy and Transformative Way

Pets ¤ MUSIC Each Species Grooves to Its Own Beat

Awake Parenting Raising Connected and Confident Kids

Lynn McTaggart On the Power of Group Intention

Zesty Citrus Holiday Recipes

December 2017 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

Merry

everything happy always y

^

^

Saturday with Santa { December 16 from 10 a.m. - 12 p.m.

Bring the kids for story time with Santa, treats, cocoa, arts & crafts, and games . R.S.V.P. by December 13 and receive a free gift! . holiday speCial

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Enjoy an express facial, massage, and paraffin hand dip for $75

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contents 2018 EDITORIAL CALENDAR

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

23 INSPIRED LIVING Five Ways to Make

30

the New Year Sparkle

by Kelly Martinsen

Health & Wellness Issue

JAN Living Courageously FEB Feature: Plus: Meditation Styles

Feature: Natural Stress Relief Plus: Understanding Nutraceuticals

Healthy Food Issue

MAR Climate Health Update APR Feature: Plus: Healthy Home Feature: Ethnic Cuisine Plus: Super Spices

'

Women s Health Issue

Natural Care First MAY Feature: Plus: Personalized Medicine Livable Communities JUNE Feature: Plus: Natural Beauty

Nutrition Issue

Farmers Rooted in Health JULY Feature: Plus: Anti-Inflammatory Diet Simplified Parenting AUG Feature: Plus: Multilevel Healing

Body Movement Issue

Joint Health SEPT Feature: Plus: Yoga for Flexibility Game Changers OCT Feature: Plus: Chiropractic

Health Defense Issue

Immune System Boosters NOV Feature: Plus: Safe Drinking Water Uplifting Humanity DEC Feature: Plus: Holidays

IN EVERY ISSUE...

4

HEALTH BRIEFS | GLOBAL BRIEFS | ECO-TIP GREEN LIVING | HEALING WAYS | FIT BODY CONSCIOUS EATING | HEALTHY KIDS WISE WORDS | INSPIRATION | NATURAL PET

Lancaster-Berks

NALancaster.com / NABerks.com

26 CHAMPIONING

HOLISTIC ATHLETES

The New Face of Sports Medicine

by Marlaina Donato

30 PEACE ON EARTH Conflict Resolutions that Work to Bridge Divides

by Linda Sechrist

35 THE GIFTS OF CITRUS

35

Colorful Good Health in Holiday Dishes

by Judith Fertig

38 12 HAPPY HOLIDAY TIPS How to Really Enjoy the Season

by Dianne Bischoff James

40 LYNNE MCTAGGART ON THE POWER OF GROUP INTENTION

by April Thompson

42 AWAKE PARENTING Raising Connected, Confident Kids

by Judith Fertig

45 PETS ¤ MUSIC Each Species Grooves to Its Own Beat

by Sandra Murphy

47 The Quest for a

Healthy, Happy Life 45 with Kundalini Yoga

by Jaimie Watts

Wellness is within reach!

18

20 38

8 consciousgiving 11 newsbriefs 18 globalbriefs 19 ecotip 20 healthbriefs 24 businessspotlight 35 consciouseating 38 healingways 41 localauthorprofile 47 yogaguide 48 calendar 49 farmersmarkets 51 resourceguide 54 classifieds

Give the gift of wellness this holiday. A gift certificate for one of our innovative holistic therapies and wellness technologies can help support loved ones’ health during the harsh winter months…with water, light, heat, salt and more!

Visit us on Facebook or call for details!

717-733-2003 15 Pleasure Road, Ephrata www.tolhealth.com Tree of Life does not diagnose or treat disease. For this, you must see a licensed medical doctor.

advertising & submissions how to advertise To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Publisher@NALancaster.com or by phone at 717-399-3187.

Deadline for ads: the 10th 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 10th of the month.

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natural awakenings

December 2017

5

F

contact us Publishers/Executive Editors Jacqueline Mast • Kendra Campbell Editor Michelle Bense Design & Production Steffi K. Kern Stephen Blancett Editorial Manager Gisele Rinaldi Siebold Contributing Writer Gisele Rinaldi Siebold Sheila Julson Information/Advertising Kendra Campbell 717-399-3187 Kendra@NALancaster.com Natural Awakenings – Lancaster-Berks Ten Branches Publishing P.O. Box 6274 Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com Natural Awakenings Lancaster/Berks @NAwakenings @natural_lancasterberks © 2017 by Natural Awakenings. All rights reserved.

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

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. Please call to find a location near you or if you would like copies placed at your business.

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

We welcome your ideas, articles and feedback.

SUBSCRIPTIONS Subscriptions are available by sending $36 (for 12 issues) to the above address.

lames dance like no one is watching, but we all do. Burning brightly from their own hypnotic mix of color, heat and energy, they cast a glow of warmth and beauty shared in the act of rising up. This call of the light speaks to embers burning deeply in our own DNA, stirring the beacon of conviction, empowerment and guidance that grows from that spark.

The North Star, a full moon and every Kendra & Jacqueline blazing sunrise resonate with the power of our own clarity and the potential for innovation and magnificence that begins there.

Well-known spiritual author and speaker Mary Ann Williamson has encouraged all to embrace this radiance: “Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, ‘Who am I to be brilliant, gorgeous, talented, fabulous?’ Actually, who are you not to be?” We all hold the ingredients for greatness.

Living a luminous life opens up mysteries and vast possibilities in the realm of human transformation, resilience and relationship. Scientists look for visible data by tracking numbers to explain cause and effect, and yet many seekers are drawn to the secrets of synchronicity, manifestation and destiny. We are energy forever expanding or contracting in response to the world around and within us, and this realm of mind versus matter speaks to the gift of consciousness and living as unique individuals within a deeply interconnected world.

Our December issue highlights an important invitation to deepen our bonds, through examples of peaceful conflict resolution and holding space for understanding to occur. The positive benefits of mediated, safe communication can ripple out, enriching both individuals and their families. These efforts are direct, tangible interactions with the potential to reveal a shared humanity, and how our illuminated selves reflect off of each other to change the world.

Lecturer and author Lynn McTaggart’s work, involving the power of intention, illustrates many experiments of directing one’s mind and personal energy, with resulting quantifiable results. She has contributed to the shifting conversation on healing for years, and now adding to the evolution of “me” to “we” strategies, shares a glimpse of her inspiring results with organized collective intentions on page 40. Bridging science and spirituality provides a platform from which powerful discussions on prayer and miracles can emerge.

Reverence for this unfolding supports an acceptance of all that is out of our control while providing a foundation of respect for the co-creative nature of our universe. This season has already been overly abundant with gifts. We’ve been honored and delighted to host Natural Awakenings’ senior staff writer Linda Sechrist, as she’s followed her journey along the east coast, led by spirit and her belief in an emerging heart-based leadership. You can find more about her experience at LindaSechrist.com. Her path is a clear example of believing in and finding the light.

This holiday season is the perfect time to dip beneath the surface for a layer rich in meaning and hope. There is a deep and glorious shining to be found there.

Natural Awakenings of Lancaster-Berks is a faithful steward of global resources. We are delighted to be part of an environmentally conscious community and therefore manufacture this magazine utilizing the environmentally-friendly cold-set web printing process which emits virtually immeasurable VOC's into the environment. This product is 100% recyclable.

6

Lancaster-Berks

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Jacqueline Mast & Kendra Campbell, Co-Publishers

Michelle Johnsen Photography

letterfrompublishers

Publish One of the Nation’s Leading Healthy Living Magazines Natural Awakenings Magazine

is ranked 5th Nationally in Cision’s® 2016 Top 10 Health & Fitness Magazines list 1.

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Spry Living – 8,907,303 Shape – 2,521,203 Men’s Health – 1,852,715 Prevention – 1,539,872

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Women’s Health – 1,511,791 Weight Watchers Magazine – 1,126,168 Dr. Oz The Good Life – 870,524 Vim & Vigor – 789,000 Experience Life – 700,000

Cision® is the world’s leading source of media research.

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Own a Natural Awakenings Magazine Turn Your Passion Into A Business

As a Natural Awakenings publisher, you can • Meaningful New Career empower yourself and others to create a healthier • Low Initial Investment world while working from your home earning an • Proven Business income doing something you love!

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Contact us about acquiring an existing publication FOR SALE highlighted in RED* Natural Awakenings publishes in over 80 markets across the U.S., Puerto Rico and the Dominican Republic (listed below).

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Give the Gift of Health

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Kids ages 6-12, no horse experience necessary!

December 27, 28 & 29 9:00am-12:00pm

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charitable giving in honor of friends and loved ones

Meaningful gifts for the most meaningful people in your life. This holiday season give gifts of health, well-being and sustainability.

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1st life coaching call is FREE! Holiday Gift Certificates Available!

At Godfrey’s, it’s all about dogs!

If you love dogs, you’ll love Godfrey’s!

newsbriefs Lancaster Cancer Center Appoints Social Worker

L

ancaster Cancer Center, Ltd. (LCC) has announced the addition of Rebecca Light as the social worker for the practice. LCC recognizes the impact that cancer can have on a patient and on the lives of a patient’s family and friends. Light will be counseling patients regarding the psycho-social aspects of cancer, as well as with their cancer related concerns, Rebecca Light including adjusting to diagnosis and treatment, transportation and financial needs, and advance care directives. She will also provide education and guidance on supportive services such as community resources, palliative care, home health and hospice.

“We have long appreciated the value that a social worker brings to the caregiving mission of Lancaster Cancer Center. Our social worker serves as a true patient advocate and ‘force multiplier’ in the battle against cancer by identifying patient needs and facilitating the access to resources not only at LCC, but in the community at large,� says Chief Operating Officer Bob Orzechowski.

Light has a bachelor’s degree with a double major in psychology and sociology from Lebanon Valley College and is currently pursuing her master’s in Social Work from Millersville University. “I am dedicated to helping every patient in any way that I can,� she avows.

LCC is proud to be the longest-running private, independent, communitybased oncology/hematology practice in Lancaster County, providing patients with an intimate setting to receive the highest quality, compassionate care the area has to offer.

To schedule a consultation or second opinion, call 717-291-1313. To learn more, visit LancasterCancerCenter.com. See ad, page 43.

Early Registration for the UUCL Selena Fox Event Brings Benefits

T Offering a Holistic Approach to Your Dog’s Health and Lifestyle • Superior Nutrition & Treats • Wellness & Conditioning • Off-Leash Dog Parks membership required

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he Unitarian Universalist Church of Lancaster (UUCL) and Web and Wheel present Spring Equinox 2018 with special guest Reverend Selena Fox. The weekend-long, free event is geared toward teens and adults, will include workshops and rituals for welcoming the spring, and will run March 16 through 18, 2018.

A public lecture titled Celebrating Seasons, with a question and answer session, will take place from 7:30 to 10:30 Selena Fox p.m., March 16, at UUCL, in Lancaster. A workshop led by Fox, titled Deepening Connections with the Five Elements of Nature, is scheduled from 9 a.m. to 4 p.m., March 17, in a pavilion at Lancaster County Central Park, with outdoor activity possible. Seasonal dress is recommended. A worship service will begin at 10 a.m., on March 18, at UUCL, with a discussion group titled Pagatarians (Pagan Unitarian Universalists), scheduled from 1 to 3 p.m.

Pre-registration is required by December 31, and includes all workshops, a complimentary lunch and a $5 book discount. To register, send an email with name, email address and dates of attendance to SpringEquinox2018@yahoo.com. Lunch without registration is $10 per person, cash only. Locations: UUCL, 538 W. Chestnut St., Lancaster; Lancaster County Central Park, Pavilion 22, Eshleman Mill Rd., Lancaster. For more information, visit UUCLonline.org. See ad, page 31. natural awakenings

December 2017

11

A Matter of and

Life

Death

What really happens when our bodies cease to function? How can we plan our lives to make the most of our time on Earth?

After an unexpected awakening, D. L. Kline writes about his own spiritual journey to help others find their own paths.

Available:

om Amazon.c ss.com BalboaPre per.com DaveNJas

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12

Lancaster-Berks

newsbriefs Write From The Heart Writing Workshops Make Great Holiday Gifts

M

elissa Greene, writer, teacher and owner of Write From The Heart Creative Writing Workshops, will host a three-week series, Women’s Very Merry Holiday Writing Retreat: Write & Relax!, from 6:30 to 8:30 p.m., November 28, December 5 and 12. In addition, her winter 2018 class schedule for adults, children, teens and cancer patients is now available. Gift certificates can be purchased to present to friends and family Melissa Greene during the holiday season.

Adults, children and teen workshops will take place at the Write From The Heart studio and cancer workshops at The Lancaster General Health/Penn Medicine Ann B. Barshinger Cancer Institute, both located in Lancaster, as well as at The Milton S. Hershey Medical Center/Penn State Cancer Institute, in Hershey.

Greene’s 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 experienced and first-timers, alike, especially those who long to write more freely by overcoming perfectionism and self-doubt. No grades, grammar or competition. No punctuation, spelling or red pen. Sharing is optional, mischief a must.

“Writing is a conscious decision to slow down and reflect, to get in touch with the soul. It has nothing to do with regimentation, data or following the crowd,” notes Greene. “Writing is our greatest freedom, a return to self.”

For schedule, fees, registration and directions, call 717-393-4713. For more information, visit WriteFromTheHeart.us. See ad, page 16 & 54.

Custom-made Pet Beds Available at Gardner’s Mattress & More

G

ardner’s Mattress & More, in Lancaster, is now offering custom-made, custom-filled pet beds. With Gardner’s Molly Mutt pet beds, pet owners can either choose a new duvet cover to put over an existing pet bed or create a new bed by selecting a duvet cover and filling it with a material that suits the pet.

Duvet covers are available in a variety of patterns, colors and size options.

Custom fills include natural materials that are good for allergy sufferers, such as shredded natural foam rubber, buckwheat hulls and goose down feathers, as well as shredded memory foam, soft poly fiber and soft poly foam. Another option is to create a stuff sack, filled with the owner’s old clothes, which may bring comfort to a pet when the owner is away from home.

“I’m a dog lover, and if you’re like me, you’ll do most anything for your pet,” says Jeff Giagnocavo, co-owner. “By choosing the materials, thickness and comfort, you can create the perfect bed for your pet.”

Location: 830 Plaza Blvd., Lancaster. For more information, call 717-459-4570, email Ben@GardnersMattressAndMore or visit GardnersMattressAndMore.com.

See ads, pages 3, 28 & 29.

NALancaster.com / NABerks.com

The Pathways Center for Grief & Loss Now Offers Online Grief Support

H

Muhlenberg Community Library Hosts Traveling Exhibition and Programs

E

xplore Earth: Our Changing Planet, a national traveling exhibition exploring a global view of our changing environment, will be on display at Muhlenberg Community Library, in Laureldale, from January 13 through March 9, 2018.

Open to the public during library hours, the free exhibition will be accompanied by a series of programs and events, including a family-friendly program on January 20 by Folks Butterfly Farm, which will include interactive contact with caterpillars and chrysalis, anatomy with a costume and the habitat and life cycle of butterflies.

“We are proud that Muhlenberg Community Library was selected to be one of 14 sites nationwide to host the Explore Earth exhibit,” shares Library Director Melissa Adams. “We think people of all ages and backgrounds will find that the exhibition explores earth science in a way that is understandable, captivating and relevant.”

Explore Earth: Our Changing Planet was organized by Space Science Institute’s National Center for Interactive Learning, the American Library Association Public Programs Office, the Lunar and Planetary Institute and the Afterschool Alliance. This project was made possible through the support of a grant from the National Science Foundation.

Location: 3612 Kutztown Rd., Laureldale. For more information, visit BerksLibraries.org/Branch/Muhlenberg.

ospice & Community Care’s Pathways Center for Grief & Loss provides a unique way to connect to individuals regardless of time or distance with Online Grief Education and Support, available at no cost to participants. Anyone dealing with the illness or death of a loved one can access this support online at any time of day on any device with internet access.

Many grieving people find nights and weekends particularly difficult, and may not have access to resources to help them deal with their grief. Online Grief Support provides an outlet to access educational videos, request a virtual conference with one of the master’s level counselors and participate in a private group with other grieving people who can provide insight and support.

The Pathways Center offers support to the entire community, including those who have not utilized Hospice services. They offer an extensive lending library, many loss specific grief groups, individual counseling and grief support for children, teens and families.

The Pathways Center is located at 4075 Old Harrisburg Pike, in Mount Joy. For online grief support, visit PathwaysThroughGrief.org. For more information, call 717-391-2413 or email Pathways@HospiceCommunity.org. See ad, page 45.

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newsbriefs Artisan-Made Natural Edge Wood Furniture and Gifts

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raftsman David Zimmerman creates unique and unusual, natural edge wooden tables, benches, functional items, objects and constructions that can be given as gifts for the holidays or other special occasions, or purchased for the home as furniture and accent pieces.

“If you are looking for something unique that you have never seen before, you may be pleasantly surprised when you see the natural wooden pieces I have constructed,” suggests Zimmerman. “I have always been someone who likes to make things––I can’t stop doing it––and I enjoy sharing my creations with people who appreciate them for their natural beauty and functional form.”

Prices vary from $25 to $1,000 or more. To view items, call Zimmerman at 717392-1827. See ad, page 10.

Pursue Self-Care at The Restorative Center

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he staff at The Restorative Center, in Reading, is available to help keep holiday stress levels down by offering acupuncture, reiki, reconnection healing, Shiatsu, yoga and hot yoga and ionic foot soaks. These treatments and modalities align the body, use energy to restore and revive the body and spirit, remove toxins and encourage stretching, relaxing and restoration. Gift certificates, available from all practitioners, help to spread relaxation and joy to family and friends during the holiday season.

“December is the time to really take stock of your stress level, and take care of yourself so you can maximize your time with family and friends, and have the best and most grateful holiday season possible,” enthuses Sue Siegrist, owner. “The holidays can create increased demands on your valuable time and resources. Take a moment to spend on yourself and your health––it will be worth the decrease in stress in your life.”

Location: 6 Hearthstone Ct., Ste. 304, Reading. To schedule an appointment, call 610-781-1430. For more information, email Siegrist2155@yahoo.com or visit TheRestorativeCenter.com. See ad, page 26 & 51.

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Lemon Street Market and Ten Thousand Villages Team Up for the Holidays

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hroughout November and December, shoppers will be able to purchase fair trade goods from Ten Thousand Villages, conveniently located at Lemon Street Market, in downtown Lancaster. Shoppers will find gifts and home decor items including baskets, ornaments, jewelry, dishes, textiles and more.

Lemon Street Market carries a number of fair trade food options as well, including bananas, avocados, coffee and chocolate.

Ten Thousand Villages is a nonprofit social enterprise that partners with independent small-scale artisan groups, co-ops and workshops to bring their wares to customers.

Location: 241 W. Lemon St., Lancaster.

For more information, call 717-8260843, email Info@LemonStreetMarket. com or visit LemonStreetMarket.com and TenThousandVillages.com. See ad, page 38.

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Allergy Orchard Opens in Willow Street

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llergy Orchard recently opened in Kendig Square, Willow Street, featuring a range of foods that are free from the most common allergens, such as peanuts, tree nuts, wheat, dairy, eggs, fish, shellfish and soy. Products are clearly labeled, with information about the manufacturer and a QR code for anyone who wants to quickly find out more about the brands.

Items available for purchase include a variety of alternatives to wheat flour, including sorghum, rice flour and corn flour, specialty pastas and an array of baked goods. Cheese alternatives are stocked in the refrigerated section.

Allergy Orchard is owned by Tammy Gingras-Moore and Karen Di Pace, two local mothers who decided to open a store location that caters to people with food allergies after Gingras-Moore struggled to find appropriate products for her child with food allergies.

Caskets &

Preplan.

Learn about the many ways to leave a lighter footprint while allowing memories to live on.

We are the only Green Burial Council Approved Provider in Lancaster County, offering many eco-friendly burial & cremation options.

Location: Kendig Square, 2600 Willow Street Pk., Ste. 303, Willow Street. For more information, call 717-824-4712, email Info@AllergyOrchard.com or visit AllergyOrchard.com.

Holiday Horse Camp at Shady Hollow Assisted Riding

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hady Hollow Assisted Riding, in Birdsboro, is hosting a Holiday Horse Camp, designed for children ages 6 to 11, from 9 a.m. to noon, December 27, 28 and 29. Morning chores will be completed, such as turning out the horses, making feed and filling up water, along with other various barn chores. A mounted activity will follow, and the morning will wrap up with a craft or game before sending participants home for lunch.

Children can become centered and relaxed by spending the morning on the farm, and celebrate the season with horses to rejoice in the many gifts they have to give: gratitude, love and harmony. Horses can show participants the way to these gifts through caretaking, equine facilitated learning activities and riding.

Eco-friendly caskets are made from sustainable products, use no metal, and will eventually biodegrade without impacting the environment.

ď‚˜ Come plan with us anytime.

Jackie Adamson or Kelly Gramola Townsend 717.560.5100 preplan@SnyderFuneralHome.com

Cost: $110. All current SHAR riders receive a 20 percent discount. Registration deadline is December 13. Location: 959 E. Main St., Birdsboro. For more information, visit HugAHorse.com.

To register, call 610-582-4050. See ad, page 8.

NA Fun Fact: Natural Awakenings is published in more than 90 U.S. markets, Puerto Rico and the Dominican Republic. To advertise with us, call 717-399-3187.

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Mobile Yoga Unit 484-509-1553

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newsbriefs Grey Muzzle Manor Provides Uplifting Interactions for Animals and Humans

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Ask about our WILD WOMEN WORKSHOPS!

FREE Personalize-your-class Session!

rey Muzzle Manor, a sanctuary for senior and special needs animals, is situated on serene and private farm land in Fleetwood. Animal residents include horses, goats, dogs, cats, pigs and chickens. Just like people do, animals often need a place to seek solace, safety and rescue. Grey Muzzle Manor serves as the entry point to a life of hope, happiness and recovery for humans and animals alike.

Grey Muzzle Manor provides Animal Assisted Psychotherapy and Equine Assisted Psychotherapy. This unique form of therapy can be beneficial for a variety of issues that affect adults and children, such as trauma, depression, anxiety, impulse control disorders, autism, addiction struggles and more.

“The interactions between client and animal is the essence that enables individuals to begin to develop awareness and coping mechanisms, helping them begin to take control of their lives,” explains Marcy Tocker, founder and director. “We believe people have the internal power and strength to attain a positive lifestyle.

Our animals enable them to not only find this strength, but also to harness it and move forward.”

Grey Muzzle Manor is registered as a nonprofit charitable organization.

For more information, call 610-655-5271, email Marcyb411@hotmail.com or visit GreyMuzzleManor.com. See ad, page 51.

Runners and Hikers Invited to Eighth Annual Polar Bear 5K

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Natural Awakenings gives back to the community by supporting non-profit agencies and sponsoring community events.

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unners and hikers are invited to participate in the Lancaster Group of the Sierra Club’s Eighth Annual Polar Bear 5K (3.1 miles) Trail Run/Hike, beginning at 10 a.m., January 13, 2018, in scenic Lancaster County Central Park. Race day registration and check-in will begin at 8:30 a.m. Participants also may bring their dogs (on a leash) to run or walk with them.

The trail run/hike will wind through the park on well-maintained trails with some hills. Prizes will be awarded to the overall top three male and female runners. The top two runners in each age and gender category will also get prizes, while third-place finishers get a ribbon. Additionally, the first three finishers with dogs (any age group) will receive prizes.

All money raised supports local efforts to end global warming and help subsidize the Group’s green project grant program, which awards grants of up to $500 to Lancaster County organizations.

The Lancaster Group, one of ten groups that make up The Sierra Club PA Chapter, has over 1,480 members and continues to grow annually.

Cost: $25 until December 20; $30 after and until race day. T-shirts are guaranteed for all people who register by Jan. 3. Location: Pavilion 22 (Kiwanis Lodge), Eshleman Mill Rd., Lancaster. For registration forms and more information, email SierraClubEvent@gmail.com or visit LancasterSierraClub.org.

NALancaster.com / NABerks.com

Kula Kamala Foundation & Yoga Ashram Hosts Divine Feminine Retreat Series

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ula Kamala Foundation & Yoga Ashram, in Alsace, will host the first in a series of five retreats from January 12 through 14, 2018. The weekend will provide attendees with a variety of methods to cultivate a deeply personal relationship with the Divine Feminine, also referred to as the essence of the Divine Mother, the Nurturer, the Creative Flow, the Sudha Allitt Compassionate One and the Protector. The weekend will be comprised of sacred ritual, mantra, mudra, storytelling, meditative practices and more, empowering a Darshan of Maha Devi Bhava, vision of the mood of the Great Mother. No experience is necessary.

The pay-what-you-can 2018 spiritual awakening and true-empowerment retreat series is designed to focus on embodying the esoteric and practical wisdom of the Divine Feminine. Each weekend focuses on a different goddess and the qualities she embodies, stands on its own and also builds on the ones before it. Retreat dates include March 30 to April 1; May 25 to 27; September 21 to 23; and December 7 to 9.

“The Goddess, Sri Devi, is a very important essence in yoga and healing. In large part her compassion and wisdom are overlooked in today’s world,” notes Sudha Allitt, co-founder and executive director. “Her great and original name is Shakti. Her mantra are deeply healing. The ancient teachers said that devotion to her brings us many blessings, including peace, happiness and self-realization.”

Location: 17 Basket Rd., Alsace. For more information, call 484-509-5073, email Study@KulaKamalaFoundation.org or visit KulaKamalaFoundation.org. See ad, page 30,47 & 54.

New Massage Therapists Join The Spa at Willow Pond Staff

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wo new massage therapists have joined the team at The Spa at Willow Pond, in Sinking Spring. Tina specializes in lymphatic massage and massage with hot lava shells.

Justin, whose specialty area is medical massage, worked at The Spa at the Hotel Hershey and with sports teams. Both graduated from The Baltimore School of Massage, in Baltimore, Maryland. Massage services also include hot stone, pregnancy, infant, myofascial, cranial sacral, sports, Swedish, therapeutic and oncology.

The Spa at Willow Pond’s menu of services is comprised of other treatments as well: four types of herbal body wraps; microneedling; Le Fleur anti-aging facials; Endermology/ GX99 Cellulite Reduction; Alpha Capsule detox; foot detox; liver and organ detox; lymphatic drainage; microdermabrasion; lightwave therapy; cleansing; ultrasound; aromatherapy; ear candling; reiki; and cold laser acupuncture for pain relief, weight loss and smoking cessation.

Nestled at the scenic estate in Sinking Spring, The Spa at Willow Pond gives clients the feeling of elegance and relaxation. “We are excited to have such talented massage therapists join our team. We have been in the spa business for 15 years and pride ourselves on great customer care with unique services available,” shares Gail Lentz, founder and owner. “We invite interested clients to call and talk to our professional staff. They will ensure each customer gets a personalized treatment for the mind, body and soul.”

Location: 1487 Old Lancaster Pk., Sinking Spring. For more information, call 610-406-5733 or visit TheSpaAtWillowPond.com.

See ad, page 5.

natural awakenings

December 2017

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globalbriefs

Tiny Baubles

Rawpixel.com/Shutterstock.com

Scientists from the University of Hull and the British Antarctic Survey (BAS) have published research in the journal Science of the Total Environment showing levels of microplastics are five times higher in the Antarctic than previous estimates.

Co-author Dr. Claire Waluda, a BAS biologist, says, “We have monitored the presence of large plastic items in Antarctica for more than 30 years. While we know that bigger pieces can be ingested by seabirds or cause entanglements in seals, the effects of microplastics on marine animals in the Southern Ocean are as yet unknown.”

The tiny beads of plastic come from cosmetics or are shreddings from larger plastic items like clothing or bottles. According to United Nations sources, they may number as many as 51 trillion particles across the seafloor, throughout the oceans and on beaches worldwide. They are considered a serious threat to marine life in general. More international monitoring of the situation is needed, including a requirement for all polar research stations to provide waste treatment options.

Senior Sisterhood

New Options for Independent Co-Housing

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Animal Smarts

Chimps, Zebrafish and Birds Communicate Like We Do

Eric Isselee/Shutterstock.com

For 20 years, Maria Brenton, an outspoken proponent of older people living independently, has been campaigning and planning for the opening of a different kind of retirement home run by its residents, supporting each other through old age.

She says, “Attitudes to older people in this country are out of date. Most members of the older population don’t wish to have everything done for them.”

She attests that institutions and agencies dealing with older people encourage dependency and are patronizing and paternalistic. “Older people internalize it, and they learn to wait for people to do things for them,” advises Brenton.

New Ground, in Barnet, North London, is the first UK cohousing development set up just for older women, with 26 women from age 50 to 87. Also in London, The Collective has created something similar with enhanced amenities such as a cinema room and a launderette with a disco ball. WeWork is an American company that has set up communal offices, and recently established WeLive, in New York City.

For more information, see Tinyurl.com/PlasticInAntarctica.

Chimps, orangutans and bonobo apes are now known to be capable of understanding what others are thinking and recognize human thoughts, an ability once thought to be impossible. A team led by Christopher Krupenye, of Duke University, had apes take part in a visual experiment where they watched videos on a monitor while their gaze was being tracked. They discovered an anticipation of events that went beyond the visual cues presented.

The Royal Society for the Prevention of Cruelty to Animals has determined that zebrafish are social animals, similar to humans and other mammals— they form friendships, experience positive emotions and have individual personalities. The group advises people that eat fish or keep them as pets to consider the moral implications.

Honey hunters in sub-Saharan Africa have a unique form of communication with honeyguide birds that fly ahead to point out beehives which the hunters raid, leaving wax for the birds to eat. A study in the journal Science reports that they listen for a specific call made by their human collaborators.

Dr. Claire Spottiswoode, of the University of Cambridge, in England, and University of Cape Town, in South Africa, observes, “It seems to be a two-way conversation between our own species and a wild animal.”

NALancaster.com / NABerks.com

Fotos593/Shutterstock.com

Microplastic Mess Threatens World Oceans

News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

ecotip Erase E-Waste

Tree Tally

Digitalizing Data Helps Rainforest Census The Amazon rainforest is thought to harbor a greater diversity of trees than anywhere else on Earth, but the exact number has long been a mystery.

In 2013, scientists estimated that the number of species was around 16,000, but no actual count had been done. In a new paper in Scientific Reports, researchers delved into museum collections from around the world to confirm the current number of tree species recorded in the Amazon and assess possibilities of those yet to be discovered.

“Since 1900, between 50 and 200 new trees have been discovered in the Amazon every year,” notes Nigel Pitman, a Mellon senior conservation ecologist with the Field Museum. “Our analysis suggests that we won’t finish discovering new tree species there for three more centuries.”

The study relied upon the digitization of museum collections data— photographs and digital records—of the specimens housed there and shared worldwide through aggregator sites like IDigBio.org. “It gives scientists a better sense of what’s actually growing in the Amazon Basin, aiding conservation efforts,” says Pitman.

When replacing holiday purchases of smartphones and other electronic devices, don’t just trash the old ones. Manufacturing electronics consumes many resources and discarded waste can leak harmful chemicals into ecosystems. There are far better ways to redirect and repurpose them.

Besides trading in phones for a rebate, another good option is transferring them to an official recycling program that makes sure all components are dealt with properly.

Some states offer special provisions. Check the E-Cycling Central website at eiae.org. Major phone makers and carriers offer recycling programs, and some retailers accept select electronic devices.

Best of all, give a device a new life by gifting it. RecyclingForCharities.com accepts obsolete personal electronic devices by mail; the donor selects a charity to receive the proceeds. ShelterAlliance.net, CellPhonesForSoldiers.com and Phones4Charity.org are kindred organizations.

AmericanCellPhoneDrive.org lets users find nearby charity recycling initiatives via zip code. It provides scholarships for U.S. children that have lost a parent through warfare or terrorism, feeds malnourished children in Asia, builds lowincome housing and donates prepaid calling cards to military personnel.

According to the U.S. Environmental Protection Agency, other unwanted electronic devices can be recycled so that incorporated copper, steel and glass can be recovered and reused. Other materials like lead (in circuit board solder, glass cathode ray tubes of many TVs and computer screens, and batteries) and mercury (in fluorescent backlights of many flat-panel screen displays) can be captured and recycled, instead of polluting the environment.

Small appliances like toasters, coffee makers and clothing irons aren’t considered e-waste and generally aren’t recyclable because they are made of a mix of plastic and metal. Using them for many years helps.

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December 2017

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Regift or Recycle Smart Phones

Nutraceuticals

Plus: Natural Stress Relief

January articles include: Just What Are Nutraceuticals?

Answers for Stress Reduction Solutions for Digestive System Health and so much more!

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H

igh-cacao dark chocolate contains high levels of flavanol, a compound known for its heart health benefits, but less is known about diluted foods such as milk chocolate candy.

Harvard researchers followed 55,502 subjects for 13 years, comparing levels of high blood pressure, diabetes and cardiovascular disease to lifestyle traits. They found those eating one to three servings of chocolate a month (including milk chocolate) displayed a 10 percent lower risk of irregular heartbeat than those eating an ounce or less a month. Eating one serving per week of chocolate yielded a 17 percent lower risk and two to six servings a week 20 percent, and then leveled off after eating one or more servings per day.

“Eating excessive amounts of chocolate is not recommended, because many chocolate products are high in calories from sugar and fat, and could lead to weight gain and other metabolic problems,� advises Elizabeth Mostofsky, author of the study.

iadams/Shutterstock.com

Understanding

Gut Bacteria Imbalance Linked to Chronic Fatigue Fifty healthy patients and 50 with chronic fatigue syndrome were tested for bacteria and immune molecules by researchers from Columbia University.

They discovered that imbalances in the levels of certain gut bacteria are prevalent in individuals with chronic fatigue syndrome, a disorder often accompanied by extreme fatigue, muscle and joint pain, cognitive issues and insomnia.

Ben Schonewille /Shutterstock.com

Coming Next Month

Milk Chocolate Also Benefits Heart Health

Pink Noise While Asleep Helps Memory

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esearchers from Northwestern University have found that acoustic stimulation using pink noise (random sound with more low frequencies than white noise) increases slow-wave brain activity, thus improving sleep-dependent memory retention. Thirteen mature adults completed two nights of sleep; one with the pink noise and one without, in random order.

Specific brainwave activity increased during the periods when the pink noise was being delivered, suggesting that it could help older adults preserve some memory functions.

NALancaster.com / NABerks.com

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JAN

healthbriefs

Africa Studio/Shutterstock.com

Alcohol Affects Our Heartbeat

G

Dear Diary Comforts the Elderly

erman researchers studied the correlation between cardiac arrhythmia and alcohol consumption by monitoring A UK study of 19 elderly 3,000 middle-aged volunteers for 16 days during Oktoberfest. Portable electrocarvolunteers participatdiographs and breathalyzer machines 421and Emmaus, 18049 • P: 610-421-4443 • F: 610-421-4445ing in a 12-week training tested for heartBox activity breath PA alcoLVEditor@NaturalAwakeningsMag.com • www.NaturalAwakeningsMag.com hol concentration. Arrhythmia showed up program for providing in 30 percent of the participants, significompanionship to dying Proof for Natural Awakenings cantly higher than an estimated 4Ad percent patients showed that conor less among the general population according to an earlier study. An irregular To: P: 610-421-4443 heartbeat often causes discomfort in the short term and possible heart failure and sidering their own views F: 610-421-4445 stroke later. Email: Please sign your proof and complete the following information: (Ad is shown at actual size. See second page for larger ads.)

Tree Nuts Cut Colon Cancer Relapse

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Ad is approved: contact information and spelling is correct Ad is approved with changes indicated thechanges Dana Farber Cancer Ad is notesearchers approved from – make indicated Institute examined nutrition and cancer recurrence data from 826 patients with Stage III colon cancer and found those that consumed two or more ounces of tree nuts a week experienced a 42 percent reduction in cancer recurrence and a 57 percent lower risk of death on average compared to those that ate no nuts.

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about death and dying is an important component of serving in this role.

Evaluation of the trainees’ diary entries focused on key themes such as reflections about dying alone, the importance of being present, self-awareness, personal loss, the meaning of life, self-preservation and coping strategies.

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healthbriefs

Long-Term Cell Phone Use a Health Risk

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esearchers at Orebro University, in Sweden, conducted a review of research reported since 1965 on the incidence of glioma brain cancer with continued use of cell phones. They found that the highest cumulative exposures to cell phone radiation correlated with a 90 percent increase in the risk of glioma cancer. The risk increased with time; after 10 years of cell phone use, it increased by 62 percent and doubled after 20 years.

Naps Boost Toddler Talk

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Please

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as the

esearchers from the University of Oxford, in the UK, have found that infants that take more daytime naps tend to develop a larger vocabulary at an earlier age than their peers by examining sleeping patterns of 246 babies between the ages of 7 months and 3 years for 10 days. Parents also completed a language analysis at the start of the study and three and six months later to determine how many words each child understood from a list 416 words typically learned in infancy. Infants that napped more frequently during the day performed better on both understanding and expressing vocabulary than the others.

g-stockstudio/Shutterstock.com

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Boston researchers found a reduction in depressive symptoms among people that practice tai chi via 50 Chinese-Americans diagnosed with depression. They were divided into three groups. One group participated in tai chi sessions twice a week and were encouraged to practice the movements at home three times a week. Another group attended twice weekly depression education sessions and a third served as the control group. After 12 weeks, the tai chi group reported significant improvements in depression symptoms, which continued after the study was completed, measured at 24 weeks.

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Tai Chi Eases the Blues

inspiration

INSPIRED LIVING

Stock-Asso/Shutterstock.com

Five Ways to Make the New Year Sparkle

by Kelly Martinsen

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A report from the U.S. Centers for Disease Control and Prevention suggests that 35 percent of U.S. adults don’t get adequate sleep. Dr. W. Chris Winter, of the Charlottesville Neurology and Sleep Medicine clinic, recommends we pick a wake-up time that works for every day and stick with it, regardless of bedtime; it pays off by eventually training the brain to fall asleep at the same time every night. Swedish scientists found that sleep loss reduces the presence of hormones that promote feelings of fullness in the stomach and increases the amounts of those that promote hunger, leading to obesity.

Just Do It – The Nike slogan has never been more appropriate. We all have something we’ve thought about doing or trying. Whether traveling to a new location, trying a different sport, joining a new-to-us group or club, or making more friends, don’t put it off— just do it.

Economics examined the relationship between volunteering and happiness in a large group of American adults, they found that the more people volunteered, the happier they were.

Journal – People often journal as a way to reflect upon their lives. This can be helpfully revealing, but rather than looking back, look forward, using a journal as a blueprint to manifest the most inspired year yet. Write out plans and dreams with the steps needed to achieve them.

Defeat allodoxaphobia – It’s the fear of others’ negative opinions. Everyone suffers from this to some extent, and it can hinder us from living our best life.

Former First Lady Eleanor Roosevelt remarked, “You wouldn’t worry so much about what others think of you if you realized how seldom they do.”

Gratitude – This is the big one.

One way to be and stay inspired is by starting off each day in a state of gratitude. Every morning before getting out of bed, think of at least three things to be grateful for. By doing this, we recognize the blessings we have and greet the day in a positive frame of mind. It’s a perfect way to end each day, too. When someone routinely inquires, “How are you?” answer, “I am grateful.”

Our time on Earth is not infinite.

With only so many days promised, let’s vow to live them inspired.

Volunteer – A common excuse for not volunteering is, “I don’t have the time.” Next year, make the time. When researchers at the London School of

Kelly Martinsen is publisher of Natural Awakenings Long Island and author of the new book A Year of Inspired Living (Publisher@AwakeLI.com).

Art Stocker/Shutterstock.com

Regular Sleep Times Promote Health

nspiration may strike anywhere, at any time. The trick is nurturing the process to appear on demand when we need it most.

Often, an inspiration is sparked when we perceive someone being selfless, courageous, physically extraordinary or deliciously creative. However, we don’t need to wait for outside stimulus when we can discover internal stirrings by invoking any of these self-inspiring tips.

natural awakenings

December 2017

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businessspotlight

Tomasetti Family Chiropractic’s Holistic Approaches Get People on the Move

by Sheila Julson

S

moved to Arizona ince openwhen he was in high ing Tomasetti school, and over Family Chiseveral months he ropractic in 2004, developed a severe Adam Tomasetti, cough. He tried D.C. has grown over-the-counter his practice into cough suppressants a comprehensive and visited sevwellness clinic that eral doctors, with no takes into account relief. “So I went to a patient’s body a chiropractor, and chemistry, strucin just two visits, my ture and emotion. cough ended,” ToThrough this wholemasetti recalls. “The person, holistic impact was lifeapproach, Tomasetti changing for me.” has helped patients Adam Tomasetti

While in drastically improve college at Norththeir quality of life. ern Arizona University, Tomasetti was

While growing up in Elizabethin a car accident, and afterward he town, Tomasetti’s mother occasionally took him to a chiropractor. His family experienced numbness in his hands.

After visiting a chiropractor, the numbness went away. Also while in college, Tomasetti’s wife-to-be experienced food sensitivities and became ill to the point where she couldn’t keep down food or water. Medication didn’t help, so Tomasetti took her to his chiropractor. After one visit with food sensitivity testing, stress relief and a spinal adjustment, the couple went out to dinner. Tomasetti says she had no issues with keeping food down. “After that, I thought ‘I need to know how to do that,’” he enthuses.

Tomasetti graduated from Parker College of Chiropractic (now Parker University), in Dallas, and moved his family back to Pennsylvania. Since opening Tomasetti Family Chiropractic, he enjoys helping patients of all ages improve their daily activities through standard chiropractic adjustments, and also to improve their wellbeing through comprehensive strategies such as nutrition, applied kinesiology (the mechanics of body movement), muscle testing, detox foot baths and more.

“Our functional and biological approach involves applied kinesiology, which individually tests muscles around joints to see which muscles are working,” he explains. “From there, we focus on getting better improvement through function.” He notes there are very few chiropractors in the Lancaster area currently using applied kinesiology.

Over time, Tomasetti has added an array of services to better support

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patients’ health goals. They encompass structure, electromagnetic pollution, allergies, toxins, stress relief and nutrition. In addition, they use comprehensive lab testing for hormones and body chemistry, as well as allergies and chemical sensitivity. Recently, he added natural approaches for neuropathy relief. “We do a broad spectrum of approaches, because the concept that ‘the body needs no help, just no interference’ applies to everybody—young and old—to help remove those things that interfere with living life, like pain, food intolerance or chronic illness.”

Neuropathy, a common condition that involves pain and numbness of the hands and feet, generally has few treatment options other than pharmaceuticals, which Tomasetti says only masks the symptoms. However, through multiple non-invasive therapies including infrared light, vibration and Pulse Electromagnetic Field therapy and specific electrical stimulation (thoroughly researched and used at esteemed medical establishments such as Cancer Treatment Centers of America and NASA) Tomasetti helps people with neuropathy, and he’s seen remarkable results in his patients.

“We work with the biochemical pathways to improve blood flow to the nerves,” Tomasetti says. “We’ve had good success, and while that doesn’t mean 100 percent improvement, many of these people coming in with

advanced neuropathy are finding 50 percent or more relief, and they can play with their grandchildren again, or improve their balance. That’s a lifechanger.”

The foods we eat are key to overall health. Tomasetti notes that if inflammation burns within the body, disease will likely follow. “If you can’t put out the chemical fire, then you can’t get better.

Most inflammation comes from the foods we choose to eat.” After thorough

testing to determine food sensitivities, patients receive food plans tailored for them and their health goals.

Tomasetti Family Chiropractic also offers restorative light therapy that energizes and strengthens weakened muscles and nerves. Tomasetti also offers advanced tools and protocols for treatment of concussions, as well as Knee on Track therapy, which helps decompress the knee to ease bone-onbone pain, thus relieving knee pain and possibly avoiding surgery.

Tomasetti hopes to open more office locations throughout the Lancaster area and offer educational workshops and courses. He currently hosts healthrelated talks on Tuesday nights that are free and open to the public.

In addition to helping people improve their daily lives, Tomasetti credits his amazing staff and associate, Quinto Pauletti, D.C. with cultivating a light, fun atmosphere in which both employees and patients enjoy being together every day.

Tomasetti Family Chiropractic is located at 113 Oakridge Dr., in Mountville. For more information, call 717-285-0001 or visit GetWellAndStayWell.com. See ad, page 27 & 51.

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

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fitbody

CHAMPIONING HOLISTIC ATHLETES The New Face of Sports Medicine

by Marlaina Donato

From college athletics to Olympic training, sports medicine has a new, holistic face.

C

oaches and athletes nationwide are attributing quicker recovery time, less inflammation and better focus to a whole body approach to health care. A nutrient-dense diet tailored to individual needs is at the heart of overall fitness. Like Venus Williams and Tom Brady, tennis and

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football superstars who prefer raw vegan and organic whole foods, respectively, many of today’s outstanding athletes choose to eat clean and incorporate mind-body practices.

Telling Triumphs

Paralympic snowboard cross racer gold medalist, world champion and International Ski Federation para Nordic World Cup gold medalist Evan Strong, of Nevada City, California, was raised on an organic farm in Hawaii and continues to adopt many holistic practices. “I have a superfood smoothie every day. Liquid food helps me feel lighter and I have more usable energy for training,” says Strong. His regimen also includes organic produce, sprouted grains, occasional raw goat milk products, homeopathic formulas and wildcrafted medicinal herbs.

Strong credits achieving his personal best to a healthy lifestyle and recovery from an automobile accident that led to amputation of his lower left leg as a teen. “After the accident, my family and I opened a raw vegetarian restaurant. We produced as many

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cultured foods as possible—sauerkraut, kombucha and kefir. Improving my gut health gave me the biggest strides in healing. Yoga and meditation also contributed. It all saved me.”

Six-time Ironman triathlete, U.S. Senior Olympic gold medalist and marathoner Ruth Heidrich, Ph.D., of Honolulu, attributes surviving stage IV breast cancer primarily to her low-fat vegan diet. Already an avid runner and nutritionally conscious, Heidrich was shocked to hear the diagnosis.

“I was 47 years old when I was told the results of the biopsy. I thought I was going to die because of the symptoms I was experiencing,” recalls the 82-year-old, who not only beat multiple malignancies without chemotherapy or radiation, but was the first cancer patient to complete an Ironman Triathlon. This “Ironlady’s” holistic approach includes a whole food, 100 percent plant-based diet, featuring oats, quinoa and brown rice. “When we give our body its proper fuel, it will function at its optimal level,” remarks Heidrich, who has dedicated her life to re-educating others about diet and investing in her ongoing athletic achievements.

On the Road

Maintaining good habits while traveling can be challenging. Strong adds healthy salts to structure his drinking water and brings along superfoods such as green vegetable powders to use when he can’t access organic produce. To optimize his air quality while away from home, Strong uses a personalized air purifier that creates ozone.

San Francisco-based, three-time Olympic swimming gold medalist and world champion Natalie Coughlin remains dedicated to better diet choices without deprivation. “When I travel, I always bring my own snacks. I like dark chocolate-covered almonds, a natural sweet that also supplies protein and fiber. To stay hydrated, I drink herbal teas, especially mint,” says Coughlin, who also incorporates a tart green smoothie every morning with kale, parsley, collards, celery, citrus and frozen pineapple.

At home, “I like to be informed

KNEE PAIN? photo by Tesh

IMAGINE LIFE WITHOUT THE DEBILITATING PAIN OF KNEE OSTEOARTHRITIS

Are you suffering from the effects of knee osteoarthritis? If so, you’re not alone.

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The following symptoms may start gradually and then worsen:

Ruth Heidrich about where my meat comes from and how the conditions are for the animal.

If I roast a chicken, I will use every part, including the bones, to make a stock,” she says. Her holistic approach includes a consistent yoga regimen, meditation and application of essential oils.

• • • • • • • •

Swelling and tenderness Buckling or locking of the knee joint Cracking or popping sounds Decreased range of motion Weakness Pain in the morning or after inactivity Pain when walking Discomfort when climbing stairs, rising from a seated position or kneeling

If you suffer from any of these symptoms, call us today at (717) 285-0001!

“ We’ve had the privilege of helping hundreds of people in our community relieve their pain without the use of drugs or surgery.”

High Expectations

Even under the best of circumstances, professional athletes encounter difficulties, but when faced with enormous obstacles, the best can get even better.

“I’ve faced injuries and illness during pivotal times in my life and career, but I always approached it with the intention to be proactive, rather than being reactive,” advises Coughlin.

For Strong, confronting tragedy with the right attitude offers possibility.

“Thirteen years ago, I was hit by a car and lost my leg, but now I see that moment as a blessing instead of a curse.

It was a hardship that tested my limits, but in the end, it propelled me to achieving dreams I didn’t even know I had.”

Nearly four decades after her grim diagnosis, Heidrich embodies hope for all of us when she says, “It is never too late to adopt a better way.”

Marlaina Donato is a freelance writer, author and multimedia artist. Connect at MarlainaDonato.com.

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December 2017

27

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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.

pillow to test out. “We offer the only Dream Room, where you can spend 15 minutes to 4 hours resting or even sleeping on a mattress, with 100% sanitary linens, blankets and pillows so people can truly ‘test drive” any natural bedding,” says McClure.

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 Savvy Rest, Naturepedic, Organicpedic by OMI, Posh+Lavish, Pure Talalay Bliss and Vi-Spring.

“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

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: LB1217) 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 Dec. 31, 2017.

Gardner’s Mattress & More - 830 Plaza Blvd., Lancaster, PA 17601 Phone: 717-459-4570 - Online: www.GardnersMattressAndMore.com

PEACE ON EARTH Conflict Resolutions that Work to Bridge Divides Healing happens when we handle conflict in a healthy and transformative way.

Call to Action

Roughly 30 years ago, notable voices began urging Americans to embrace a sustainable worldview of unity in diversity, recognizing our core oneness as a solution to an increasingly out-of-balance society. Success in this endeavor depends primarily on the “habits of the heart” of our citizens, developed in local milieus of families, neighborhoods, classrooms, congregations, voluntary associations, workplaces and public places where strangers gather.

Activating Answers

While mainstream media often largely focuses on the negative aspects of conflict—discord, divisiveness, intolerance, violence, incivility, injustice, chaos and complex problems—a counter-move-

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ment is convening constructive conversations.

Participants are initiating dialogue and deliberations intended to resolve conflicts and create cohesiveness, collaboration, cooperation and compromise among local factions that disagree on how to deal with everything from health care and social justice to environmental protection and climate science. Educational training materials and books are giving outdated models of conflict resolution a facelift.

In The Revolution Where You Live: Stories from a 12,000 Mile Journey Through a New America, Sarah Van Gelder devotes a chapter to a Greensboro, North Carolina, battle over a story about a deadly, racially charged incident from the city’s recent past.

She quotes James Lamar Gibson,

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a 20-something African-American activist and core organizer for the Counter Stories Project: “We’ve been stuck in an old conversation for a couple of decades. We want to have an army of people with restorative conversation skills, so we can get past the divisiveness and imagine together a different sort of Greensboro,” he says. The project began with facilitator training, and then developed story circles in which residents were able to have the difficult discussions that don’t ordinarily take place among the police, city council, churches and social agencies.

Today’s conflict resolution experts are discovering that conflict is an essential and powerful call for applying spiritual principles and exercising spiritual practices.

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by Linda Sechrist

Spring Equinox Event

Jacob Lund/Shutterstock.com

“ C E L E B R AT I N G S E A S O N S ” A N D “ D E E P E N I N G CO N N E C T I O N S ”

FREE

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Priority Registration

by Dec. 31, 2017.

Complimentary lunch & book discount.

Friday, March 16th • 7:30pm Public Lecture and Reception: “Celebrating Seasons” Held at UUCL, 538 W Chestnut Street, Lancaster

A community is a group that can fight gracefully…

Chaos is not just a state; it is an essential process of community development. ~Dr. M. Scott Peck, The Different Drum: Community Making and Peace

Provocative Questions

“What if we considered conflict as a secret ally or a guidepost, showing us what really matters to us and how much we care? What if our intense emotions are sources of invincible energy, with the power to build the world we want, together? What does having conflict in a healthy and transformative way look like?” queries Ma’ikwe Ludwig, executive director of Commonomics USA, an organization which educates and advocates for a world where a commonsbased economy creates economic and ecological security for all.

“Conflict has the power to bring to the surface what’s really at stake and to unite people toward a common goal,” advises Ludwig. Her thought-provoking questions can help shift perceptions toward the idea that we need to use conflict; maybe even welcome it.

Ludwig, author of Together Resilient: Building Community in the Age of Climate Disruption, recently helped present new perspectives on conflict resolution during a webinar for Transition US members interested in creat-

Saturday, March 17th • 9am-4pm Workshop and Ritual: “The Five Elements of Nature” Held at Pavilion #22, Lancaster County Park Sunday, March 18th • 10-11am Worship: Celebrating Spring: A Nature Communion Held at UUCL, 538 W Chestnut Street, Lancaster O P E N R E G I ST R AT I O N E N D S F E B . 1 5 T H (No discount. Lunch: $10).

To Register: Send name and dates you wish to attend to: SpringEquinox2018@yahoo.com or by mail to: UUCL Spring Equinox, 538 W. Chestnut St. Lancaster, PA 17603.

Register early as space is limited. For information: 717-725-4573

Chiropractic Care & Massage, Together Forever

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e all work hard, and sometimes we play hard. Our bodies get tired and stressed, leading to subluxations or misalignments in the spine.

When your body is out-of-alignment, the muscles start to conform to the misaligned shape, and left unattended can cause problems. After our doctor adjusts your bones and joints, your body needs time to “re-adjust” to the correct position. Massage helps the body ease into the correct position by loosening the soft tissue of the muscles and training them into their new position.

Combining massage therapy with chiropractic care keeps the entire body aligned and balanced, and releases built up toxins to promote the body’s natural healing.

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December 2017

31

Toolbox

The group’s downloadable free tools help newcomers: A beginner’s guide for exploring dialogue (ncdd.org/rc/ beginners-guide); a how-to-guide for Conversation Café (CC) hosts (Tinyurl.

Chinnapong/Shutterstock.com

ing inclusive and diverse communities through collaboration. The nonprofit inspires, encourages, supports and provides networking and training for grassroots initiatives seeking to build community resilience in the face of such challenges as oil spills, climate change and economic crises.

Courtney Breese, managing director for the nonprofit National Coalition for Dialogue & Deliberation (NCDD) and her colleagues, together with thousands of innovative thinkers, are helping by introducing people to simple dialogue and deliberation structures, processes and resources that invite meaningful and productive conversations leading to constructive civic engagement. Breese remarks, “We’re open to working with anyone interested in learning processes that can help bridge divides. We also like sharing stories about what is working.”

Intense emotions can become sources of invincible energy with the collective power to build the world we want.

com/ManualForConversationCafe); and the American Library Association Libraries Transforming Communities: Models for Change Project (ala.org/ ltc-models). “To date, we’ve had at least 800 librarians participate in free NCDD webinars,” Breese notes.

CC is a simple tool useful in exploring difficult topics and provides a safe space to process different perspectives. “Initial agreement on basic rules includes suspending judgment while listening and seeking to understand others, refraining from persuading or converting and talking only from personal experience,” explains Breese.

One new network member, J. Scott Wagner, author of The Liberal’s Guide to Conservatives, speaks about the importance of using neutral language in dialogue. “I learned from him how words can be emotional triggers and signal one-sided perspectives, leaving some group members feeling angry or excluded because they feel the speaker won’t be open to hearing their perspective,” says Breese.

After three tours of the U.S. and hundreds of interviews with conservative individuals, Wagner, founder of the nonprofit Reach the Right, was inspired to

Conflict Adding Anxiety?

Dialogue works wonders.

"This was a worthwhile experience to make a bad situation bearable...More couples should use this process." Eileen T.

53 N. Duke St, Suite 303 Lancaster, PA 17602

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Lancaster-Berks

(717) 397-2404 www.advoz.org

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CONTEMPLATIVE PRAYER: MEDITATION TUESDAYS & THURSDAYS AT 8:00 AM FRIDAYS AT 6:45 AM 11 STEP MEDITATION GROUP TUESDAYS AT 12:00 PM CONTEMPLATIVE PRAYER: TEACHING TUESDAYS AT 7:00 PM

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seeking serving learning praying

use his knowledge of five arenas—neurology/cognitive psychology, personality, bias, social conformity and morality—to help progressives understand conservatives that are not only their political leaders, but also their relatives, partners, friends and managers.

He offers a simple explanation for anyone drenched in inaccurate biases.

“We inherit unconscious genetic personality characteristics that lead us to develop our ideology, with which we construct our world and align with others that are in agreement. Differences in our personality characteristics are the culprits that create conflict.”

Community Needs Erase Enmity

Drawing on 25 years of experience of

STARTING TOOLS W

orld Café-style conversations used in Conversation Cafés to discuss issues that matter offer a powerful social technology to engage people in meaningful and constructive dialog in corporate, government and community settings.

Understanding that conversation is the core process that drives personal, business and organizational life, it’s a way of thinking and being together sourced in a philosophy of conversational leadership.

Embracing a combination of these guiding principles can foster collaborative exchanges, active engagement and helpful possibilities for action. n Clarify the Purpose n Create a Hospitable Space n Explore Questions that Matter n Encourage Everyone’s Contribution n Connect Diverse Perspectives n Listen for Insights and Share Discoveries Source: Tinyurl.com/CafeConversation Principles

enabling sworn enemies to create peace in places such as South Africa, Northern Ireland and Colombia, Adam Kahane, author of Collaborating with the Enemy: How to Work with People You Don’t Agree with or Like or Trust, shares insights into the “enemyfying syndrome” that instigates conflict.

This habit of thinking and acting as if people we are dealing with are our enemies and the cause of our problems is all around us and dominates the media.

“The enemies are always the others, ‘those people’. Enemyfying, which feels exciting and satisfying—even righteous and heroic—usually obscures, rather than clarifies, the reality of the challenges we face. It amplifies conflicts, narrows the space for problem solving and creativity, and distracts us with unrealizable dreams of decisive victory from the real work we need to do,” observes Kahane.

Kahane sees the challenge

of conflict becoming more acute.

“People today are generally more free, individualistic and diverse, with stronger voices and less deference.

Volatility, uncertainty, complexity and ambiguity are growing.” Yet, contrary to the common view, it is possible for people that hold contradictory positions to find ways to collaborate.

That’s what he and 40 others representing military officers, guerrillas and paramilitaries; activists and politicians; businesspeople and trade unionists; landowners and farmers; and academics, journalists and young people, accomplished in the Destino Colombia project. They organized to contribute to ending their country’s 52-year civil war.

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33

Facing Conflict Brings Peace of Mind, Body and Community

by Gisele M. Siebold

F

or thousands of years, indigenous peoples of North America created talking circles or healing circles as a traditional way to come together harmoniously for listening, teaching and learning, according to research in a study titled “Introducing Healing Circles and Talking Circles into Primary Care”, published in the Spring 2014 edition of The Permanente Journal.

Peaceful ways of being and living together were also important to William Penn, founder of Pennsylvania, who was a member of the Religious Society of Friends, commonly referred to as Quakers. When his original Penn’s Woods charter with Native American tribes was written in what is now downtown Lancaster, it was, at the time, the only colonial charter which sought to include a peaceful cohabitation between Europeans and Native Americans, according to VisitHistoricLancaster.com. Local history provides a model for modern-day interactions, bringing to the forefront the idea that it is possible to experience peaceful co-existence and collaboration, even when conflict arises.

Conflict is not something to fear, but rather something to be looked upon as a potential opportunity for growth, suggests Daryl Snider, local peacemaker and musician, who holds a master’s degree in Conflict Transformation from the Center for Justice and Peacebuilding at Eastern Mennonite University, in Harrisonburg, Virginia. “For many years I lived thinking that it was better to stay away from conflict, but what I found through my studies and experiences is that conflict is a symptom that something needs attention.”

Snider provides an interpretation of human interactions. “When it comes to injustice, human instinct is to change someone else because we feel they caused the problem. Anger arises and elevates stress levels, pulse, blood pressure, anxiety and feelings of fight or flight. However, if people in conflict recognize their own emotional pain, find a way to heal and work to move past pain by not allowing the past to negatively affect the present, change can occur within the self and spread throughout the community,” he explains. “Every conflict goes beyond ourselves. It is worth digging into because we can all grow if we do.”

“Handling conflicts in healthy ways can improve stress, anxiety and other health indicators,” notes Chris Fitz, Advoz executive director for community engagement. “Collaboration is key, whether two parties collaborate on their own or seek help through mediation. Conversational dialogue and arts-based dialogue approaches are paths that lead to mental and emotional wellness.”

Through methods of dialogue, Advoz, located in Lancaster, equips the community to constructively handle conflicts, violence and crime. Mediation and restorative practices enhance communication, accountability and mindfulness, and build stronger, safer communities. An advocate for restorative processes, Snider has served as a volunteer for the circle process. Within the circle process, the facilitator nurtures a safe enough space where each person can speak—and hear—what needs to be known. Peaceful resolution is promoted by empowering all parties in a conflict or crime, even offenders and victims, to mend broken relationships.

“Justice is the way to peace, but justice is like beauty, it’s in the eye of the beholder. The challenge is to get to a place where both parties feel justice has been done. When perceptions are changed, so is reality, and that is the process of peace building,” Snider proposes.

To connect with Daryl Snider, visit DarylSnider.com and SopaSol.com.

To connect with Chris Fitz, visit Advoz.org. See ad, page 32.

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NALancaster.com / NABerks.com

and personal development business, has been on a lifelong quest of fostering personal growth and societal transformation. His therapeutic classes and workshops demonstrate how to connect, honor and deeply resonate with others, even if they have different worldviews, and how to listen and hear in the same way we want to be heard.

Acknowledging the adrenalin rush that’s a common response to fear of conflict, Bender says, “When we learn to be mindful and speak from our entire body, rather than just from our head, we notice that the voice resonates and originates from a much bigger place.

This teaches us to cultivate greater awareness of our emotions and how we express them.

“Begin by acknowledging an emotion, and then reduce its intensity through slow, deep breaths, paying attention to the correlating physical sensation. Shifting our focus back to the heart allows us to recognize parts of ourselves in the stories of others and come to understand that our personal history is the filter through which we ‘enemyfy’,” says Bender, who speaks and presents publicly, educating audiences and clients about the universally challenging performances of everyday life.

According to Robert Atkinson, Ph.D., author of The Story of Our Time: From Duality to Interconnectedness to Oneness, today’s rugged individualism amid conflicts comprises a crisis of consciousness. “No longer can we settle only on seeing things in opposition to one another; we need to shift our consciousness to be able to see the parts coming together in a new whole. Accepting the oneness of humanity as a biological fact, a social necessity and a spiritual reality will lead us further along our journey toward lasting world peace.”

His observation fits with what Joanna Macy, author and scholar of Buddhism and deep ecology, believes is the call of our time: “As planetary citizens, we are being called to wake up together.”

Linda Sechrist is a senior staff writer for Natural Awakenings who blogs at LindaSechrist.com.

lizabarbiza/Shutterstock.com

consciouseating

THE GIFTS OF CITRUS Colorful Good Health in Holiday Dishes

by Judith Fertig deserve their place on the breakfast table. Yet there are many other intriguing ways to enjoy them in vinaigrettes, salads, main dishes, baked goods and desserts.

Winter citrus is full of health benefits, just when we need them most:

Rebuild

Reward

Rethink

W

inter citrus fruits that arrive in a gift basket or show up on sale at the grocer present a welcome bright spot on winter’s darker days. Valencia and blood oranges, limes and Meyer lemons are delicious in their own right, and

during the busy holiday season. To start, they help bolster our immune system, guarding against colds or helping us recover faster. Their high vitamin C, or ascorbic acid, content is water soluble. According to a comprehensive study by the Linus Pauling Institute at Oregon State University, a daily intake of 400 milligrams of vitamin C can halve the incidence of colds in adults and cut their duration by 14 percent.

The flavonoid hesperidin in citrus helps boost “good” HDL cholesterol and lowers “bad” LDL cholesterol and triglycerides, report researchers in the Journal of Nutrition. In a new study in Nutritional Neuroscience, hesperidin in citrus also was found to ameliorate brain deterioration found in Alzheimer’s patients.

Other studies further show that the grapefruit diet wasn’t wrong; eating half a fresh grapefruit before each meal can help us lose weight. In a study conducted at the Scripps Clinic, in La Jolla, California, and published in the Journal of Medicinal Food, researchers put overweight volunteers on an exercise plan for 12 weeks and asked them to eat either half a fresh grapefruit or drink apple juice and pop a placebo pill before each meal. The grapefruit group dropped an average of three-and-a-half pounds, compared to only one-half pound for the apple group.

Limonoids, an antioxidant found

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“Winters meant Dad’s workbench in the garage groaning under the weight of brown paper grocery bags filled to bursting with navels, tangerines, grapefruits, Valencias and tangelos,” writes Schler. “I fondly recall trips in the old green station wagon to the groves on chilly weekend mornings where we could pick them ourselves.”

Today, Schler and her husband own and operate the boutique Hotel Diderot, in Chinon, France, where life’s a feast—especially during citrus season.

Judith Fertig writes cookbooks and foodie fiction from Overland Park, KS (JudithFertig.com).

Zesty Citrus Holiday Recipes

photo by Ilva Beretta

Moroccan Spiced Orange Slices with Orange Blossom Water

Slice each orange across the core into ¼-inch slices, six per orange, reserving any juice that runs off. Push out and discard any spongy white core.

Fan the slices in concentric circles, slightly overlapping the fruit, on a large round serving platter.

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Yields: 2 servings for breakfast, or as a snack or dessert ¼ heaping cup chia seeds 1½ cups dairy or non-dairy milk 2 Tbsp maple syrup, or to taste 1 Tbsp Meyer lemon juice (or other citrus juice) Pinch of sea salt ½ tsp lemon zest Fresh tangerine segments for garnish

Cover and chill for at least 1 hour.

To serve, spoon the chia seed mixture into bowls and garnish with tangerine segments.

Yields: 4 to 5 servings

Peel the oranges and cut away all of the white pith and outer membrane.

Meyer Lemon Chia Seed Bowl with Tangerines

In a bowl, stir together the chia seeds, milk, maple syrup, Meyer lemon juice, salt and lemon zest.

Orange blossom or orange flower water is available at better grocery stores, kitchen shops, Middle Eastern markets or online.

5 medium to large navel or large blood oranges 3 Tbsp orange blossom water 1 tsp ground cinnamon 2 Tbsp honey or date sugar ½ pomegranate, seeded 1½ to 2 Tbsp coarsely chopped unsalted pistachios 8 to 10 mint leaves, chopped or torn, for garnish

photo by Stephen Blancett

in most citrus, may help guard against stomach, lung, breast and skin cancer, according to the U.S. Agricultural Research Service. Animal and human cell studies found that limonoids—especially those in fresh oranges—harbor potential as anticancer compounds.

Another study in Nutritional Neuroscience showed that the volatile compound limonene, found in the rind of a lemon, can enhance memory.

As nights grow colder and longer, winter citrus “adds a little sunshine to every meal,” says Jamie Schler, author of the recently released cookbook Orange Appeal: Savory & Sweet.

Schler grew up in Florida, surrounded by citrus groves between the Atlantic

Shiitake Mushroom and Pea Risotto with Orange Yields: 6 servings as side dish or starter or 4 as main dish

Drizzle the orange blossom water and any reserved runoff juice over the fruit.

Using a fine sieve, lightly and evenly dust with cinnamon and a generous drizzle of honey.

Chill the oranges for at least 1 hour or longer in the refrigerator before serving.

When ready to serve, sprinkle the pomegranate seeds, pistachios and mint leaves evenly over the top.

NALancaster.com / NABerks.com

2 Tbsp butter or margarine, divided 2 Tbsp olive oil, divided, plus more as needed 8.8 oz shiitake mushrooms, stems removed, caps sliced into ¼- to ½-inch strips Kosher or sea salt and freshly ground black pepper, to taste Zest of 1 orange 2 large oranges, juiced, about 1 cup, divided 1 small yellow onion, peeled and chopped

Heat 1 tablespoon each of the butter and oil in a large skillet over mediumlow heat until sizzling starts.

Add the mushrooms and salt and pepper and cook, stirring, until tender, 4 to 5 minutes, adding more oil if needed.

Add ¼ cup orange juice and simmer for 3 to 5 minutes until the juice evaporates and the mushrooms are very tender and glazed. Transfer the mushrooms to a bowl and set aside.

Add the remaining butter and oil to the skillet and return to the heat. Add the onion and cook, stirring, for 3 to 4 minutes over medium heat until softened, transparent and just starting to turn golden.

Add the rice and zest and toss with the onions until all the grains are coated in oil. Cook for 1 to 2 minutes more, stir

ring, until the rice becomes translucent.

Add 2 ladles (about 2/3 cup) of stock and cook, stirring constantly and gently, until the liquid is almost absorbed.

If using fresh peas, add them with the first addition of stock. Stir in the fresh or dried herbs at the same time. Continue cooking the risotto over medium heat, adding 2 more ladles (about 2/3 cup) of stock at a time, stirring constantly, allowing each addition of liquid to be almost absorbed before adding more broth.

When the rice has cooked for 10 minutes in this manner, add all the remaining juice and cook until it’s absorbed.

Continue cooking the rice, stirring, adding 2 ladles (about 2/3 cup) of broth at a time until the liquid is absorbed, about another 10 minutes.

When the rice has cooked for a total of 20 minutes, if using frozen peas, stir in the peas, as well as the mushrooms.

Add any remaining stock and cook, stirring, until the liquid is absorbed and the rice is tender and creamy. Total cooking time should be 20 to 25 minutes from the moment the rice is added to the skillet. Taste and add more salt or pepper if needed.

Baby Vegetables and Microgreens with Charry Lime Vinaigrette photo by Stephen Blancett

Yields: 4 servings Charry Lime Vinaigrette: Zest of 2 limes Juice from the grilled limes 1 Tbsp seasoned rice wine vinegar 1 Tbsp chopped fresh cilantro 1 tsp Dijon mustard 1 tsp sorghum or maple syrup ¼ cup extra-virgin olive oil Kosher salt and freshly ground pepper Vegetables: 4 oz baby radishes 4 oz baby carrots, with some of Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

photo by Steve Legato

9 oz Arborio rice 4 cups warm chicken or vegetable stock or broth 2 Tbsp chopped fresh basil or 2 tsp dried; or 1 Tbsp finely chopped fresh sage leaves or 1 tsp dried 1½ cups young, tiny sweet peas, fresh or frozen

the green top 4 oz baby leeks, trimmed 4 oz baby yellow pattypan squash 2 oz microgreens Prepare a medium-hot fire in the grill.

Brush the radishes, carrots and leeks with olive oil and place in a grilling basket or on a perforated grill rack.

Grill for 4 to 5 minutes, turning often, until the vegetables have just started to brown at the edges.

Zest the limes and set the zest aside.

Halve the limes and grill, cut sides down, for 1 to 2 minutes or until they have good grill marks; adds a smoky, caramelized flavor.

For the Charry Lime Vinaigrette, squeeze the juice of the grilled lime halves into a bowl. Whisk in the reserved lime zest, rice wine vinegar, Dijon mustard, sorghum and olive oil together until well blended. Season with salt and pepper, to taste.

Arrange the vegetables on salad plates and garnish with microgreens. Spoon the vinaigrette over all and serve.

Adapted lemon and lime recipes are from Red, White, and ’Que: Farm Fresh Foods for the American Grill by Karen Adler and Judith Fertig, permission of Running Press.

Adapted orange recipes are from Orange Appeal, by Jamie Schler, permission of Gibbs Smith.

natural awakenings

December 2017

37

Kichigin/Shutterstock.com

healingways

12 Happy Holiday Tips

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eelings of comfort and joy can seem elusive when the holiday to-do list looms or runs amok. The season can seem more like an endless burden than a parade of cheerful events and glad tidings.

Amidst celebratory chaos, these simple rules will help restore inner peace and create greater happiness.

1

Eschew Perfection Guests are much more interested in filling their stomachs with great food than judging the scuff marks and wall dings. The perfection of the season is found in the special moments when families and friends sit down together.

2

Pay Attention to the Smiles The approaching holidays encourage more shared smiles, kind words and thoughtful gestures. While out and about, look for the grins and well wishes.

Hold the door open for others and offer a friendly greeting to store clerks. We’ll find ourselves smiling even more, because thoughtfulness is contagious.

3

Do Nothing for 15 Minutes It’s amazing how refreshed we feel when we take a few minutes to sit in a comfortable chair and simply expe-

NALancaster.com / NABerks.com

rience a moment of stillness. Inner quiet allows the mind to relax and reinvest energy in the body, so we can return to holiday activities with renewed zest.

4

Give Each Person a Special Gift Think of something thoughtful that both the giver and receiver enjoy doing together and write a promissory note for the shared experience, such as a free backrub, a day spent downtown, a personal manicure or a movie the other person wants to see.

5

Take Advantage of Extended Shopping Hours To avoid crowds and lines, schedule a late-night power-shopping trip. This is the easiest way to manage a department store visit with sanity, have easy access to the shelves and get immediate service.

6

Take a Holiday Binge Day Designate a day with no limits and no self-judgment. For anyone that mentally monitors their calories or sweets, claim a binge day out loud with permission for total holiday munching freedom. The next day, we can reinstate discipline.

7

Sing While We Work Nothing makes meal preparation tasks go faster than crooning along to our favorite carols. Turn up Susan Boyle’s O Holy Night and soon your lungs will be full of air, your heart filled with sentiment, and the turkey stuffed with seasonal goodness will be ready to go into the oven.

8

Express Feelings in a Healthy Way Family gatherings can sometimes test our boundaries and patience.

Avoid repressing feelings by finding a way to speak a personal truth in the moment, in a calm and healthy fashion. It’s better than returning home stewing about what we wish we could or should have said.

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Assign Roles to Household Helpers The holiday load is lighter when everyone pitches in. Assign specific roles to household members with clear responsibilities, from taking out the garbage to setting the table and washing up.

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Leave Some Tasks for Later It’s unrealistic to think the house has to be in perfect order after festive gatherings. After guests leave, put the leftovers in the fridge and watch a movie. Cleanup will feel easier and faster after a good night’s rest.

11

Express Gratitude at the Table Loving feelings can never be expressed enough, so use the holiday as an opportunity to tell others how important they are to you. Create a heartfelt moment at the table by sharing at least one thing that you’re truly grateful for, and ask everyone else to do the same.

12

Go Outside for Fun in Nature Hiking in a nearby forest preserve, skating, sledding or building a snow fort with the kids not only burns energy, but is emotionally exhilarating for the whole family. Pick an outdoor activity, don appropriate togs, and share in the laughter and serenity of a sparkling winter day.

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wisewords

by April Thompson

T

hirty years ago, speaker, author and journalist Lynne McTaggart recovered from an illness using alternative approaches to health. Since then, she’s been exploring the frontiers of healing through consciousness and alternative medicine. In the 1990s, McTaggart, who lives in London, started a newsletter called What Doctors Don’t Tell You, now an international magazine and popular platform at wddty.com that cites thousands of resources showing what works and doesn’t work in conventional and alternative medicine and how to beat chronic conditions naturally.

McTaggart’s seven books include The Intention Experiment, The Field, The Bond and most recently, The Power of Eight. Her latest work examines the transformative power of small groups of people sending thoughts together for a common goal.

Can you summarize the results of your experiments of healing through collective intentions?

We’ve done hundreds of experiments using small and large groups; 30 were tightly controlled scientific studies conducted in conjunction with researchers at institutions such as the University of Arizona, University of California and Penn State University.

The experiments have involved all kinds of intentions, ranging from the relatively simple to the impossibly complex. The large-scale intention experiments involved upwards of 25,000 participants remotely logging onto a website to view photos of the targets, sometimes 8,000 miles away, and

NALancaster.com / NABerks.com

sending them a well-defined intention, like changing the pH balance of water or healing a war veteran of post-traumatic stress disorder.

To date, 26 of those 30 experiments resulted in positive, measurable, mainly scientifically significant effects.

We’ve seen the pH of water change by a full pH number and seen seeds grow twice as much as control seeds.

We also conducted three peace intention experiments with interesting results: After our eight-day intention for Sri Lanka during its civil war, violence levels fell; the government had won several decisive battles that week; and within a few months that 25-year war was over. We can’t say with certainty that we had a hand in this, but our other peace experiments showed similar results. If it happens a few more times, that becomes compelling.

localauthorprofile

What conditions were the most conducive to manifesting positive results?

by Gisele M. Siebold

Was it intention, the power of the group or altruism? I think it’s a little of all of these. We’ve found that larger groups do not have a larger effect, which brought about the “power of eight” concept. I’ve discovered all that’s needed is a group, whether it’s eight or 8,000. In a group, we seem to lose our sense of individuality and separation from the world. We experience an overwhelming sense of oneness with the other intenders, which may be why our influence then becomes more powerful.

How did the act of sending positive intentions affect the senders?

I was most surprised by the rebound effects reported by participants, whom I started surveying after the Sri Lankan peace experiment. Thousands of extraordinary comments related not only how participants felt during the activity, but also afterwards; they were experiencing major shifts in their relationships, health, careers and well-being. All they had done was sit individually in front of their computer holding an intention, yet they experienced the altered and mystical states of consciousness described by psychologist Abraham Maslow as “peak experiences”.

Life University, a large chiropractic university in Atlanta, worked with us to study the brainwaves of participants in six “power of eight” groups and found that senders had decreased activity in their frontal and parietal lobes, which govern the sense of self. It was like the boundaries between participants were dissolving into a state of oneness. To me, this partly explained the sense of oneness, compassion and love they experienced. Andrew Newberg, director of research at the Marcus Institute of Integrative Health, in Philadelphia, recorded similar effects in Sufi masters, and nuns and monks engaged in prayer and meditation, but only after years of learning certain techniques. My participants, all novices, were primed only by watching a 13-minute YouTube video of me explaining how to send intention in a group. Group intention appears to be a fast-track to the miraculous—no experience necessary.

Why does “groupthink” have such a powerful, multiplicative effect?

I think a huge part of it has to do with the power of getting off of yourself and setting an intention for someone else. Another is the connection created in a group. When we engage together in an activity like praying or setting altruistic intentions, we create a powerful virtual circle that proves healing to both the receivers and senders.

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

David L. Kline

Enlightening Readers to Find the Path to Happiness

D

avid L. Kline is a native Pennsylvanian who is the author of a book series that describes his unique spiritual journey in order to help others enhance their own spiritual lives. The books share Kline’s enlightened views, which offer insights about how to live a truly happy and unencumbered life and provide an entertaining and comprehensive look at modern spirituality.

Kline encourages readers to David L. Kline become introspective about their true feelings in order to make the most of life. “On Earth, humans deal with fear, anger and guilt.

Fear leads to anger, and feelings of guilt follow angry outbursts,” explains Kline. “When we shed the unnecessary baggage of fear, anger and guilt, and replace it with self-love, self-forgiveness and universal, unconditional love, we modify our thinking and move forward.”

Kline’s book series motivates readers to ask questions about life and spirituality because making modifications to thinking opens up new possibilities and empowers people to not only dream about but actually attain happiness. “Learning and accepting that each of us has spirit guides is essential,” notes Kline. “Guides have a purpose in our lives, one of which is to let us know that we are held by them in unconditional love. They make it known to us, in their own ways, that we deserve to be happy, and they help us to reach that state of happiness.”

His latest book, A Matter of Death and Life, brings enlightenment on the subjects of life and death and lays out how to make the most of the time spent on Earth. He provides explanations regarding the fear and illusion of death and gives readers encouragement and hope.

“Abundant opportunities are attracted to us when we give up old thought processes and early programming, and move fearlessly ahead into uncharted territory,” shares Kline. “It is my pleasure to help others manifest the path to happy abundance.”

David L. Kline has written four books and continues to write more, not only to help himself but also to help others. For more information, visit DaveNJasper.com. See ad, page 12.

Gisele M. Siebold is a contributing writer to Natural Awakenings magazine. Connect with her at Gisele@NALancaster.com. natural awakenings

December 2017

41

healthykids

York City, appearances on Oprah and online courses, Tsabary provides awareness, skills and strategies to revolutionize families. She posts videos and blogs at DrShefali.com.

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How do parents know if they’re on the right track?

AWAKE PARENTING Raising Connected, Confident Kids

by Judith Fertig

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ne of the greatest challenges parents face is connecting with their children in deep and meaningful ways. The aim of awakened families is to raise strong and emotionally resilient children.

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To be awakened or conscious means to realize that we carry emotional baggage and conditioning from childhood that affects our relationship with our children. Our old ways of thinking and being from our own childhood shape the manner in which we react and interact today.

Awakened parents are constantly evolving into their truest and most authentic selves. When parents undertake a daily practice of mindfulness and awareness, they begin to extricate themselves from blind reactivity to see how every problem with their children is a call to their own awakening. Parents will know they are on the right track because they will connect more with their children, empowering them to think and live autonomously—separate from a parent’s fantasies and expectations.

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Jack Frog/Shutterstock.com

Children need to learn who they are and what they really enjoy. Parents can help by allowing children to just sit by themselves. If inundated with activities and subjected to numerous lessons, how can young people hope to recognize their authentic voice amid the din of all this “doing”?

and shame my children?” In such introspection, they might discover triggers from old wounds that have nothing to do with a child’s behavior.

When they can see the internal link, they can begin to make the transformations they need.

As a parent, I have learned that my role is to step aside, stay in infinite possibility, heal my own wounds, fill my own bucket and let my child fly.

How do children benefit from conscious or awakened parenting?

Conscious parenting mandates that we place the task of connecting with our children front and center, especially before correcting them. Admonishing and punishing them becomes secondary to the main imperative of conscious connection. It’s crucial we realize we aren’t raising a “mini-me”, but a spirit throbbing with its own signature. Thus, it’s vital to separate in our mind who we are from who each child is. Children aren’t ours to possess or own in any way. When we know this in the depths of our soul, we tailor their raising to their needs, rather than molding them to fit our needs.

Children raised in this way grow up to be fearless and infinitely resilient,

How can closer, awakened families co-create a better world via the ripple effect? knowing that their purpose in life is to live in their most authentic and true way. Conflicts decrease and conscious, connected communication increases.

What can parents do when they fall back into old patterns, shaming children or doing other things that create distance?

When this happens, parents need to sit with themselves and look deeply within, asking: “What is it about me that feels the need to deride, scorn

HELP REBUILD PUERTO RICO’S NATURAL HEALTH COMMUNITY

When children grow up feeling connected with their parents and deeply seen by them, they march into the outer world feeling self-confident and aware of who they truly are, secure in their own inherent inner-connectivity. Children raised in this manner naturally help advocate for peace and harmony in all of their relationships; incidents of bullying, anxiety and discrediting one’s self and others decrease exponentially.

Judith Fertig is a freelance writer from Overland Park, KS (JudithFertig.com).

Highest Quality Cancer Care is N e a r, N o t Fa r.

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To schedule a consultation or second opinion, call (717) 291-1313.

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Lancaster-Berks

PETS ¤ MUSIC Each Species Grooves to Its Own Beat

by Sandra Murphy

J

ust as dogs’ and cats’ noses are more efficient than ours, they also have better hearing, reacting to a broader and higher range of frequencies and vibrations.

“We sense our world from where our ears are. Our plane is generally five to six feet high; animals closer to the ground hear things differently,” says Janet Marlow, founder and CEO of Pet Acoustics, in Washington Depot, Connecticut. The internationally renowned musician, composer and sound behaviorist has invented species-specific music based on her 30 years of research.

Humans hear up to 23,000 Hertz (Hz), which differs substantially from that of many other creatures (lsu.edu/deafness/ HearingRange.html). A Hertz is a standard unit of frequency set at one cycle per second.

Horses Hear Up to 33,500 Hz Marlow found that horses prefer rhythmic pieces matching their natural movements. “When a Tennessee walking horse breeder played music during a birth, the foal and mother recovered faster than usual.” After that, “The horses ran to the barn upon hearing the same music.”

Sally Morgan, a physical therapist and advanced certified Tellington TTouch practitioner in Northampton, Massachusetts, who has enjoyed freestyle performance riding, says, “I liked to play our songs in the barn. Five CD players can keep horses relaxed most

NALancaster.com / NABerks.com

He could tell by the way animals walked that they were keeping time to some kind of music. Maybe it was the song in their own hearts that they walked to. ~Laura Adams Armer

Makushin Alexey/Shutterstock.com

Building

Roman Pyshchyk/Shutterstock.com

of the day. They don’t like country-western music; it’s often sad and in the wrong cadence. Classical music like Bach is calming. When I played Pachelbel’s Canon in D on my flute, my Morgan gelding, Ten Penny Moonshine, listened for hours.”

Electronic speakers are usually positioned at heights conducive for our ears, not theirs.

“For the holidays, my dogs and horses like We Three Kings, The Holly and the Ivy and especially Greensleeves for their baroque roots and repeating patterns,” notes Morgan.

Rabbits Hear Up to 42,000 Hz “Rescued rabbits like long tones, common in music accompanying yoga or reiki,” Morgan relates. “Long tones hold a chord with layers of notes on top.”

Dogs Hear Up to 45,000 Hz “People hear in stereo, animals in mono,” says Marlow. It’s why dogs tilt their heads left to right—to allow more sound waves into their ears—collecting information from various angles.

Sound frequency and intensity keeps an animal alive in nature; they learn to flee in another direction, not analyze. Separation anxiety is often due to a sound the dog doesn’t recognize, Marlow explains. Sound triggers behavior, whether good or bad, as dogs relax or are stressed. Music releases tension from their being ever-vigilant as seen in their posture. To understand what a dog hears, sit or crawl on the floor.

Trusted for 35 Years

Cats Hear Up to 64,000 Hz Marlow credits her cat, Osborn, with inspiring her interest in music for animals. When Osborn was injured, she visited the veterinary hospital and sang to him to keep him calm. Her home state’s Litchfield Veterinary Hospital became her initial testing ground for species-specific music.

“We use Pet Acoustics music boxes in the cat ward, recovery rooms and exam rooms,” says Heather Florkowski, a certified technician at the facility. “In our experience, stress inhibits the healing process. Like people, animals are anxious when ill and visiting the doctor’s office. Music helps ease their stress. At home, when I move the music box to another room, my dog follows it.”

“During a TTouch session, cats are completely relaxed when I play New Age music for them,” says Morgan.

“Pick music that fits the cat’s personality. You can tell what they like from their body language; it’s not always what you’d expect.”

Aquarium Fish Hear Up to 3,000 Hz “Fish are frantic animals that must always anticipate their next meal,” says Sam Williamson, a former marine biologist in Edinburgh, Scotland. “When I started playing classical music at feeding time, I noticed my three betas became calmer. A piece by Benjamin Britten, started two minutes before feeding, led to them expect food only when the music played.”

Domesticated Birds Hear Up to 8,500 Hz In the wild, birds are part of a flock. At home, they’re often solitary. “Birds are the most musical and communicative of all animals,” remarks Marlow. “Without companionship, birds can get neurotic and pull their feathers out. Provide a sense of the outdoors by including nature sounds in played music.”

“Animals need us to be aware of their hearing,” Marlow advises. “Holistic pet people have addressed improved diet and medical procedures. Understanding how music supports their well-being also enables us to better care for them.”

Connect with Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

holistic. therapeutic. balanced. ...helping animals heal and live a healthy life · Acupuncture · Food · Herbal FINAL LOGO - COLOR BREAKDOWN

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The Quest for a Healthy, Happy Life with Kundalini Yoga

by Jaimie Watts

I

t’s Friday evening in a downtown yoga studio. An instructor sits at the front of the room, dressed in white from head to toe, eyes shut, leading the class in a deep, harmonic chant. The class echoes the song back to their instructor—and in the act of doing so, they are moving into greater awareness. This class works the mind as well as the body in a practice known as Kundalini yoga.

Kundalini yoga dates back to fifth century B.C., to its roots in India. According to the 3HO Foundation (3HO.org) it was brought to the West by Yogi Bhajan, during the counter-culture movement of the late 1960s. When Bhajan made his move to the West, it was the first time in history that the teachings and secret science of Kundalini were taught openly and freely.

The word “Kundalini” translates into English as “the curl of the lock of the beloved.” This refers to the flow of energy and consciousness that exists within each person. Kundalini is known as the yoga of awareness. The Kundalini Research Institute says that this refers to the individual consciousness becoming one with the universal consciousness, or the energy within and around us. When these two states of mindfulness unite, self-realization is obtained. The highest level of awareness is reached when our strengths and weaknesses

become realized by the authentic self.

The journey of self-awareness has benefits to the body, mind and soul. Kundalini yoga, as taught by Yogi Bhajan, is a blend of pranayama, postures, movement, music and meditation. Pranayama is a series of breathing exercises that teach relaxation and self-healing. These blends of postures and breaths are also known as kriya.

When performing pranayama and kriya, one begins to harness the mental and physical energies of the body. By doing so, yogis are becoming one step closer to universal awareness.

While Kundalini yoga is focused on uplifting an individual’s energetic state of being, there are physical benefits as well. It is believed that when performing pranayama and kriya, the nervous and glandular systems are stimulated, initiating a release of hormones and calcium into the body. This release of hormones may also produce a burst of heightened creativity.

Students of these teachings believe that the path to the universal self is not one that happens overnight, or even after a few classes. Kundalini is viewed as a lifestyle that allows the soul to radiate throughout life. It is not just yoga and meditation; the benefits are multifaceted and can bring enhanced personal awareness to business and family relationships and communication.

yogaguide Find out how you can be included in the Yoga Guide! Call 717-399-3187 or email Publisher@NALancaster.com for more information.

Yoga in Berks county

Yoga in lancaster county

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

BRIALA BODYWORKS

Yoga, Thai Yoga, Meditation, YTT, Workshops, Kirtan

MOBILE YOGA UNIT

Serving Berks and Lancaster Counties YindiBody@gmail.com BlissedOutLife.com Customized private, group or corporate classes

SHRI YOGA & WELLNESS CENTER 511 Reading Ave, 2nd Fl • West Reading 610-898-0505 ShriYogaPA.com Yoga, Yoga Wall, Meditation, YTT

TULA YOGA at the RESTORATIVE CENTER

6 Hearthstone Ct, Ste 304 • Reading TulaYogaCenter.com 610-781-1430 Gentle, Hot, Vinyasa, Meditation, YTT

Jaimie Watts is a recent graduate from Arizona State University, where she obtained her bachelor’s degree in English Studies. In her free time, you can find her writing and hanging out with her cats. Contact her at JaimieLWatts@ gmail.com or BooksLaughsTravels.com.

407 W Chestnut St • Lancaster BrialaYoga.com 717-396-1108 Group and Private classes, yoga retreats

HEATHER @ HEART SPACE | HAPPY PLACE S Second St • Columbia 717-974-4841 HS-HP.com

Restorative, Slow Flow, Vinyasa, Integrative Yoga Therapy, Meditation, Sound Baths

KUNDALINI YOGA in LANCASTER

Facebook: Kundalini Yoga with Sukh Prakash Facebook: Sat Nam Soul Maricelle Sheldon/ Nishan Adi SatNamSoul Kundalini Yoga

THE YOGA PLACE IN EPHRATA 922 N Reading Rd • Ephrata 717-336-5299 TheYogaPlaceInEphrata.com

Hatha, Gentle, Meditation, Prenatal, Yoga therapy, Tai Chi

WILLOW YOGA STUDIO 25 Nolt Ave • Willow Street 717-617-2128 WillowYogaStudio.com Gentle Flow, Vinyasa, Restorative

YOGA ON ORANGE

129 E Orange St, 4th Fl • Lancaster 717-392-3992 YogaOnOrange.com Gentle Body Restore 50+, Gentle Body Flow, Yoga on Barre, YTT

Connect. Awaken. Align.

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December 2017

47

calendarofevents NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines.

Visit our websites at NABerks.com and NALancaster.com or email us at Publisher@NALancaster.com for guidelines and to submit entries. No phone calls or faxes, please.

Ashram, 17 Basket Rd, Reading. 484-509-5073.

KulaKamalaFoundation.org.

$ave Time & Energy!

TUESDAY, DECEMBER 5

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

FRIDAY, DECEMBER 1 An Advent Weekend of Silence and Simplicity – 6-9pm. Fr. Laurence Freeman, Director of World Community for Christian Meditation, teaches how to engage in simplicity and silences through meditation, educational sessions and more. $25 Friday ($85 Fri/Sat). St. James Episcopal Church, 119 N Duke St, Lancaster. 717-397-4858 x 114.

SaintJamesLancaster.org.

SATURDAY, DECEMBER 2 An Advent Weekend of Silence and Simplicity – 8am-5pm. See Friday listing for details. $75 Saturday ($85 Fri/Sat). St. James Episcopal Church, 119 N Duke St, Lancaster. 717-397-4858 x 114.

SaintJamesLancaster.org.

Creative Arts, Health and Community Saturday – 8am-8pm. An all-day event with yoga, guided meditations, sound healing, book club, reiki room, workshops, holiday tasting, and Swar Das sharing kirtan in the evening! Donations support the work of the ashram and are appreciated. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading.

484-509-5073. KulaKamalaFoundation.org.

Tending the Embers of Longing – 9am-4pm. Come together in the solitude of our advent waiting to listen to our hearts, to make our prayers, to sing our songs, and to attend to the yearning we carry. $75.

Kairos: School of Spiritual Transformation, held at the Jesuit Center for Spiritual Growth, Wernersville.

For info: KairosJourney.org.

New Patient Day – 12noon. Receive a free new patient evaluation. Learn about safe and natural solutions to your health problems. Please call in advance to see if you qualify. Sheehan Natural Health, 1301 E King St Lancaster. 717-392-6606.

SheehanNaturalHealth.com.

SUNDAY, DECEMBER 3 Drumming Class – 9-10:30am. All levels welcome. Expert local drummer, Tammi Hessen leads through ancient traditional rhythms with instructions in djembe and dununs. Drum rental available.

Pathways to Healing, 1817 Bernville Rd, Reading. $20. RSVP: 610-373-7935 or Pathways@pathwaystohealingpa.com.

Full Moon Chant – 6-7pm. Enjoy monthly Purnima, or full moon celebration. The full moon is considered auspicious and a great opportunity to deepen your spiritual practices. Join us for a puja (offering) of fire, incense, flowers and fruit, while chanting the Great Healing Mantra 108 times.

Donations support the work of the ashram and are appreciated. Kula Kamala Foundation & Yoga

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Lancaster-Berks

Cooking Class: Gifts from the Kitchen – 6pm.

In this hands-on class, Tina Bare instructs on four delightful gifts that you will take home ready to give adorably packaged. $60. Pre-register. Zest! 30 E Main St, Lititz. 717-626-6002. ZestChef.com.

Workshop: Myths of Chiropractic – 6:15-7pm.

Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955. FamilyChiropracticLancaster.com.

Take a Sip Series – 6:30pm. Coffee Tasting and Class with Passenger Coffee. Farmhouse Kitchen, 426 Penn Ave, West Reading. 484-859-1593.

TheFarmhouse-Kitchen.com.

Knee Pain Seminar – 7-8pm. Learn how to become free of knee pain without surgery or medications. Free. Tomasetti Family Chiropractic, 113 Oakridge Dr, Mountville. 717-285-0001.

GetWellAndStayWell.com.

WEDNESDAY, DECEMBER 6 Not Your Grandma's Chair Yoga – 5-6:15pm.

Relaxing and challenging yoga poses using a chair as a prop. All-levels. Chair provided. $10. Hafer Room, Library, Lancaster Theological Seminary, corner of W James & N Pine St, Lancaster. 610-301-6510.

THURSDAY, DECEMBER 7 The Farmhouse Kitchen Cabinet – 5-8pm.

Let’s talk about striving for a healthier existence, round table style. Questions welcome. Personal stories encouraged. Share your favorite wellness-related resources. Farmhouse Kitchen, 426 Penn Ave, West Reading. 484-859-1593.

TheFarmhouse-Kitchen.com.

Cooking Class: Make Ahead Brunch – 6pm. Waking up to the smell of breakfast wafting in the air on Christmas morning is a long-time tradition. Come and relax as you sip on a hot beverage and see Kay demonstrate how easy it is! $60. Pre-register. Zest!

30 E Main St, Lititz. 717-626-6002. ZestChef.com.

SATURDAY, DECEMBER 9 Wellness Day for Health Professionals – All Health Professionals are invited to enjoy a complimentary 30-minute stress treatment. By appointment until slots are full. Free ($55 value). The Spa at Willow Pond, 1487 Old Lancaster Pike, Sinking Spring. 610-507-9004. TheSpaAtWillowPond.com.

TUESDAY, DECEMBER 12 Lunch and Learn – 11am. Snyder Funeral Home presents valuable information about pre-arranging funeral details and offers a time for Q and A. Free. Iron Hill Brewery, 781 Harrisburg Ave, Lancaster. Registration requested. 717-560-5100. SnyderFuneralHome.com.

Workshop: How to Customize Your Vitamins – 6:15-7pm. Become better informed and learn how

NALancaster.com / NABerks.com

to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955. FamilyChiropracticLancaster.com.

Coping with the Holidays – 6:30-8pm. Do you find that holiday traditions you once anticipated with great joy now leave you with feelings of uncertainty and sadness? Tonight’s free session on “Ways to Remember” may help you not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Call the Pathways Center (Lancaster) at 717-391-2413 or (800) 9247610 to register.

Natural Motherhood – 6:30pm. Learn about a natural approach to fertility, pregnancy, delivery, and post-natal care. Farmhouse Kitchen, 426 Penn Ave, West Reading. 484-859-1593.

TheFarmhouse-Kitchen.com.

Knee Pain Seminar – 7-8pm. Learn how to become free of knee pain without surgery or medications. Free. Tomasetti Family Chiropractic, 113 Oakridge Dr, Mountville. 717-285-0001.

GetWellAndStayWell.com.

WEDNESDAY, DECEMBER 13 Yoga on the Ball – 5-6:15pm. Relaxing and challenging yoga poses using a large exercise ball as a prop. All-levels. Must bring own ball. $10. Hafer Room, Library, Lancaster Theological Seminary, corner of W James & N Pine St, Lancaster. 610301-6510.

Labyrinth Journeys: Walking the Elements – 7-9pm. Walk the seven circuit pathway with meditation, journaling and guidance using the earth's elements as the focus. Free. UUCL, W Chestnut St, Lancaster. UUCLOnline.com.

FRIDAY, DECEMBER 15 The Museic: Live Art Party – 8pm-12midnight.

Searching for a bit more culture to add to your Friday night life? If so, PAVAA Gallery invites you to take part in this after work, live art/dance party where creatives, professionals, and nightlife movers meet! $15. For info: PAVAA Gallery, 632 N Christian St, Lancaster. 717- 490-6720.

SATURDAY, DECEMBER 16 Saturday with Santa – 10am-12noon. Enjoy arts and crafts, games, food and prizes for all that attend. Plus, a visit from Santa and story time with him. Free. A Therapeutic Effect, 313 D Primrose Lane, Mountville.

717-285-9955. ATherapeuticEffect.com.

Holiday Open House – TBA. Celebrate the season, with free chair massage, reiki, discounted gift certificates, door prizes, and more! Lightworks Massage, 345 W Main Street Leola. (Located in back of the Meadowbrook building next to Funck’s Restaurant).

Call for info: 484-219-3691.

New Patient Day – 12noon. Receive a free new patient evaluation. Learn about safe and natural solutions to your health problems. Please call in advance to see if you qualify. Sheehan Natural

THURSDAY, DECEMBER 21 Lancaster Community Reiki Clinic – 6:30-8:30pm.

30 minutes of reiki offered every third Thursday of the month. By appointment, by donation. Farm and Home Center, 1383 Arcadia Rd, Lancaster. 717-824-9209.

LancasterCommunityReikiClinic.org.

TUESDAY, DECEMBER 26

Health, 1301 E King St Lancaster. 717-392-6606.

SheehanNaturalHealth.com.

Ancestor Stories: Taking Blessings, Receiving Strength – 1-4pm. What if the troubles we carry are not ours? Karen Carnabucci helps us find relief from our burdens and uncover gifts in our legacy; discover hidden patterns in our family trees. $35adv/$40.

Radiance, 9 W Grant St, Lancaster. 717-290-1517.

SUNDAY, DECEMBER 17 Holiday Open House – TBA. See Saturday listing for details. Lightworks Massage, 345 W Main St, Leola. 484-219-3691.

TUESDAY, DECEMBER 19 Workshop: How to Increase Your Energy – 6:15-7pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955.

FamilyChiropracticLancaster.com.

Coping with the Holidays – 6:30-8pm. Do you find that holiday traditions you once anticipated with great joy now leave you with feelings of uncertainty and sadness? Tonight’s free session on “Ways to Remember” may help you not only get through the holiday season, but perhaps find something positive during an otherwise difficult time. Call the Pathways Center (Lancaster) at 717-391-2413 or (800) 924-7610 to register.

Workshop: Cholesterol-The Truth – 6:157pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955.

FamilyChiropracticLancaster.com.

Durga Ashtami – 7:30-8:30pm. A monthly celebration of Durga, an incarnation of the Universal Shakti or Divine Mother. Bring a small offering of flowers or fruit. Prasad will be served. This event is open to everyone interested to know more about Yoga, to meet the Goddess, and/or to deepen their spiritual practices. Donations support the work of the ashram and are appreciated. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKamalaFoundation.org.

savethedate Holiday Horse Camp at Shady Hollow

Children ages 6-11years can become centered and relaxed by spending the morning on the farm, receiving the many gifts the horses have to give: gratitude, love and harmony through caretaking, equine facilitated learning activities, and supervised riding.

savethedate New Year’s Labyrinth Walk

A special journey to peace, balance, wisdom and beauty using the New Year’s tradition of the Eleven Circuit Chartes Cathedral canvas. Free.

Monday, January 1 • 1-4pm

Unitarian Universalist Church of Lancaster 538 W Chestnut St, Lancaster For info: UUCLOnline.org

savethedate Write from the Heart Winter Workshops

Women's Memoir Writing Workshop Mondays, Jan 8 thru Feb 5 • 6:30-8:30pm Women's Intro to Creative Writing Mondays, Feb 19 thru March 26 • 6:30-8:30pm (No class Feb 12, March 5) Workshop Series for Children and Teens Children: Sundays, Jan 21, Feb 25, March 25, April 15 • 2-4pm Teens: Jan 28, Feb 18, March 11, April 8 • 2-4pm Free Writing Workshop for Cancer Patients and Caregivers LGH/ABBCI Wednesdays, Jan 10 thru Feb 28 • 6:30-8:30pm Registration required. Please call LGH Contact to register: 717-544-4636 Write from the Heart, Lancaster Studio Call for fees and directions: 717-393-4713 WriteFromTheHeart.us

December 27-29 • 9am-noon Register by December 10th: $110.

Shady Hollow Assisted Riding 959 E Main St, Birdsboro To register: 610-582-4050 HugAHorse.com

Follow us on Twitter: twitter.com/ @NAwakenings

WEDNESDAY, DECEMBER 20 FREE Talk: Enjoy the Holidays without The Upset Stomach - 6:30-7:30 pm. Rich foods, overeating, and drinking can take a toll on our digestive system. Let's talk about how you can break away from the holiday tradition this year and have a little more joy! Free. Link Chiropractic Clinic, 3130 Pricetown Rd, Fleetwood. 610-944-5000.

savethedate Winter Solstice Celebration

Enjoy an evening of music, light, dance, silence, readings, meditation.

Wednesday, December 20 • 7:30pm Thursday, December 21 • 7:30pm Free. Tickets required, childcare available.

Send SASE to UUCL, Attn: Solstice.Indicate number of tickets, date, age and number of children. Tickets available on Sundays at UUCL @11am-noon Nov 26-Dec 17th.

Unitarian Universalist Church of Lancaster 538 W Chestnut St, Lancaster (17603) For info: UUCLOnline.org

Farmers Markets Berks County Fairgrounds Farmers Market 2934 N 5th St Hwy, Reading 610-929-3429 Year-round Thur/Fri/Sat Leesport Farmers Market Rt 61, Leesport 610-926-1307 Wednesdays 7-7 PA Dutch Farmers Market 845 Woodland Rd, Wyomissing 610-374-1916 Year-round Thur/Fri/Sat Rodale Garden Store 611 Siegfriedale Rd, Kutztown 610-683-6009 Wed-Sat 10-4

Shillington Farmers Market 10 S Summit Ave, Shillington 610-777-7675 Year-round Thur/Fri/Sat

Lancaster Central Market 23 N Market St, Lancaster 717-399-9494 Year-round Tues/Fri/Sat

West Reading Farmers Market 500 Blk Penn Ave, West Reading 610-413-6257 Sundays 9-1

Masonic Village Farm Market 1 Masonic Dr, Elizabethtown 717-361-4520 Fri/Sat 9-5

Lancaster County

Roots Country Market 705 Graystone Rd, Manheim 717-898-7811 Year-round Tuesday

Columbia Market House 15 S 3rd St, Columbia 717-681-0385 Fri/Sat/Sun Green Dragon Farmers Market & Auction 955 N State St, Ephrata 717-738-1117 Year-round Friday

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ongoingevents sunday Vinyasa Yoga – 9:30am and 11:15am. Multi level flow yoga. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street.717 617-2128. WillowYogaStudio.com.

A Course in Miracles – 9:30am. Healing and Quiet Meditation at 10:30am followed by a weekly service. Potluck the last Sunday of the month. Lancaster Metaphysical Chapel, 610 Second St, Lancaster.

717-399-4733.

monday Our Journey Together Cancer Support Group – 10am. Cancer affects more than just the physical well-being of a patient. It also has a strong emotional impact that reaches well beyond the patient and into the lives of family and friends. Free. Lancaster Cancer Center 1858 Charter Lane, Suite 202, Greenfield Corporate Center, Lancaster. To register: 717-291.1313 x143.

Restorative Yoga with Heather – 10:45am. Enjoy relaxation and gentle stretching. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga.

Reiki Share – 7:30-9pm. Join Charles for a guided meditation and a sharing of reiki (rei - universal, ki energy). All levels and non-attuned practitioners are welcome. A brief explanation of the history and practice of reiki will be given to those unfamiliar with this beautiful Japanese tradition. This program is by donation. Donations support the work of the ashram and are appreciated. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484509-5073. KulaKamalaFoundation.org.

tuesday Contemplative Prayer – 8-9am. Christian meditation. Free. Saint James, corner of Duke and Orange Sts, Lancaster. SaintJamesLancaster.org.

Gentle Vinyasa Flow – 9:30am. Heather takes you through the poses with a gentle flow. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga.

Gentle Body Restore 50+ – 10-11am.Gentle and therapeutic yoga practice. $17 drop-in. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992.

YogaOnOrange.com.

Feldenkrais – 11am. Awareness Through Movement with Donna Bervinchak. At Susquehanna Dance Center, 120 College Ave, Mountville. $15/ drop-in. 717-285-0399. FeldenkraisBlog.net.

11-Step Mediation Group – 12noon -1pm. A new way of practicing step 11 of the 12 step programs.

Free. Saint James, corner of Duke and Orange Sts, Lancaster. SaintJamesLancaster.org.

Unfolding Love – 1:30-3:30pm. Experiential personal growth group to explore relationships, business and health, with focus on healing ancestral trauma. In the process, we find deep truths, new directions, resolution and profound healing. Each group stands alone, and you may attend as many groups as you wish. $25. Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. 717-466-0788.

RealTrueKaren.com.

Contemplative Prayer Teaching – 7-8pm. Explore how movement and stillness are connected to meditation. Free. Saint James, corner of Duke and Orange Sts, Lancaster. SaintJamesLancaster.org.

Mindfulness Meditation – 7:30-8:45pm.No prior experience needed. Drop-ins welcome! $15. The Yoga Place, 922 N Reading Rd, Ephrata. 717-336-5299.

Vinyasa Yoga: All Levels – 7:30 - 8:30pm. A great flow practice for all levels. $12/class. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430. TheRestorativeCenter.com.

Yin Yoga – 7:30pm. Slow yoga with longer holds to stretch the ligaments. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717 617-2128.

WillowYogaStudio.com.

wednesday Chair Yoga – 9-9:45am. Yoga practice seated on a chair. Teri Butson RYT200. $5/class. Bright Side Opportunities Center, 515 Hershey Ave, Lancaster.

717-509-1342.

Restorative Yoga with Heather – 10:45am. Enjoy relaxation and gentle stretching. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga.

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

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

Vinyasa Yoga – 4:45-5:45pm. A flowing yoga practice. $5/class. Bright Side Opportunities Center, 515 Hershey Ave, Lancaster. 717-509-1342.

Hot Ashtanga Workshop – 6-7:00pm. Features selections from the Primary Series. No experience necessary; all levels are welcome! The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430. TheRestorativeCenter.com.

Kirtan and Satsang – 6-7:15pm. Enjoy beautiful music, devotional chanting, and an open discussion about yoga and life. Celebrate the many names of the Divine, connect with our community, and feel recharged for the rest of your week! By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamalaFoundation.org.

thursday Contemplative Prayer – 8am. Christian meditation.

Free. Saint James, corner of Duke and Orange Sts, Lancaster. SaintJamesLancaster.org.

Gentle Vinyasa Flow – 9:30am. Heather takes you through the poses with a gentle flow. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga.

Gentle Body Restore 50+ – 10-11am.Gentle and therapeutic yoga practice. $17 drop-in. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992.

YogaOnOrange.com.

Chair Yoga – 11:15am. Yoga postures adapted to use support from a chair. $15 drop in. Willow Yoga Studio, 25 Nolt Ave. Willow Street. 717 617-2128.

WillowYogaStudio.com.

Gentle Vin/Yin – 6:30pm-7:30pm. Half vinayasa flow and half passive yin practice. $17 drop-in.

YOGA on Orange, 129 E Orange St, Lancaster.

717-392-3992. YogaOnOrange.com.

Light Vinyasa Yoga – 7-8 pm Multi-level class. $5 or more donation. Lititz Moravian Church, Church Square, Lititz. 717-627-4258. Raw4Yoga.com.

Restorative All Levels – 7:30 - 8:30pm. Restorative postures, yoga nidra, healing crystal bowls and seated meditation. $12/class. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430. TheRestorativeCenter.com.

friday Contemplative Prayer – 6:45am. Christian meditation. Free. Saint James, corner of Duke and Orange Sts, Lancaster. SaintJamesLancaster.org.

Restorative Yoga – 6pm. Relaxing yoga using props to find complete calm in the body . Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128.

WillowYogaStudio.com.

saturday DIF K9 Training Orientation Session – 11am12noon. Contact Pat at Training@difk9.com for more information and to register. Free. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. GodfreysDogdom.com. 610-777-5755.

communityresourceguide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide email Publisher@NALancaster.com or visit NALancaster.com or NABerks.com.

ACUPUNCTURE THE RESTORATIVE CENTER

Mark Siegrist 6 Hearthstone Ct, Ste 304 • Reading 610-781-1430 TheRestorativeCenter.com We have the experience you are looking for! Let us help you use a holistic approach with acupuncture and herbal remedies so you can live your healthiest life. We treat your whole health history, not just your temporary situation. See ad, page 26.

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 wellbeing. See ad, page 39.

ANIMAL-ASSISTED THERAPY Grey Muzzle Manor

57A Kutz Rd • Fleetwood 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor At Grey Muzzle Manor, we believe people have the internal power and strength to attain a positive lifestyle.

Animal Assisted Psychotherapy and Equine Assisted therapy enables our clients of all ages to not only find this strength, but also to harness it and move forward in healing from trauma, anxiety, depression, autism, addictions, and more.

In recognizing the humanity of our fellow beings, we pay ourselves the highest tribute. ~Thurgood Marshall

FAMILY CHIROPRACTIC WELLNESS CENTER

bodywork INTEGRATIVE HEALING ARTS STUDIO

Dr. Martin J. Rodgers Dr. Bryan Rodgers 1717 Old Philadelphia Pike • Lancaster 717-208-2988 FamilyChiropracticLancaster.com

Integrative Healing Arts Studio provides a unique mind body spirit approach to wellness with a variety of holistic therapies including massage therapy, Reiki, aromatherapy, crystal therapy, and more. Sessions and classes are available. Christina Rossi is a NCBTMB approved CE provider. Please visit website for more information. See ad, page 38.

Family Chiropractic Wellness Center focuses on whole body health. Our doctors make a personalized program for each patient and use a multidisciplinary approach of corrective Chiropractic Care, Massage, Rehabilitation and/or Spinal Decompression to return the spine to it's natural alignment, taking pressure off the nervous system so the body can function with optimal health. See ad, page 31.

INDIGO Massage Therapy & Bodywork

JANGDHARI FAMILY CHIROPRACTIC

Christina Rossi 546 Penn Ave • West Reading 610-451-9577 IntegrativeMassageReiki.com

Rachel Brubaker, LMT Manheim Township • Lancaster 717-803-5537 IndigoMTB.MassageTherapy.com

Rachel supports your wellness by tailoring each session for your highest good. Modalities may include aromatherapy, therapeutic massage, and reflexology. By appointment. Member ABMP. #MSG006664.

CHIROPRACTIC

Dr. Charles JangDhari Dr. Jessica Riehl 7 Center Street • Intercourse 717-768-7148 JangDhariFamilyChiropractic.com JFChiropractic@gmail.com

JangDhari Family Chiropractic is committed to the health and wellness of our community.

We p r o v i d e q u a l i t y 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

A THERAPEUTIC EFFECT

Dr. Thomas B. Wachtmann, DC 3130 Pricetown Road • Fleetwood 610-944-5000 DrWachtmann.com

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 ATherapeuticEffect.com Our doctors specialize in lowi m p a c t To r q u e R e l e a s e Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff Wellness on Walnut Integrative Health Cente 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 & provides specific adjustments to support the body for benefits that will last.

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 21.

TOMASETTI FAMILY CHIROPRACTIC 113 Oakridge Dr • Mountville 717-285-0001 GetWellAndStayWell.com

Specializing in whole body wellness, including pain, muscles and joints, concussions, sports injuries, digestion, hormone imbalance, food and chemical sensitivities, electromagnetic stress, emotional stress relief, peripheral neuropathy solutions. Now also in Camp Hill. See ad, page 27.

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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 ad, page 10.

COUNSELING KAREN CARNABUCCI, LCSW, TEP Lancaster 717-466-0788 RealTrueKaren.com

Personal growth groups and professional training with CE credits for helping professionals, educators and others. Alternative and engaging body-based mindful methods that are gentle and offer profound healing and change. See ad, page 33.

SUSANNE UMIKER SPURLOCK, MSW, ACSW

Life and Wellness Counselor Wellness on Walnut Integrative Health Center 219 W Walnut St • Lancaster 717-203-2326 WellnessOnWalnut.com I will help you figure out how you can overcome your personal life and health challenges and achieve a more dynamic life. Don’t settle for mediocrity! I will listen, inspire, inform, and help you transform! If you are ready for a change……

Come see me!

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 24.

HAIR TISSUE MINERAL ANALYSIS MARY B. LAPP

Nutritional Therapist and Life Coach Lancaster 717-823-8334 MaryBlountLapp.com Mary@MaryBlountLapp.com Mary uses hair tissue mineral analysis and coaching techniques to help women improve their health and be vibrant! She creates individualized protocols, with food, lifestyle, and supplement suggestions. Mary sees clients via Skype or phone, and offers allergy free recipes on her website.

HOLISTIC HEALTH ADVANCED VISION THERAPY/ COMPREHENSIVE REHABILITATION GROUP Dr. Robert Lauver, OD, FCOVD 20 Lancaster Ave • Strasburg 717-687-8141 StrasburgFamily.com

We provide vision care for the entire family including specialty care in vision therapy and low vision. Our practice is built on friendly staff, professional optometrists, and state-of-the-art technologies to diagnose and treat vision problems (low vision and vision therapy services), refractive errors, and Post Trauma Vision Syndrome. See ad, page 17.

HEART SPACE | HAPPY PLACE

RESTORE YOUR ENERGY Deb Gallagher, RN, EEM-CP 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.

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

Sheehan Natural Health Improvement Center provides holistic health care through nutritional counseling and whole food supplements. Our cuttingedge treatments have been found to help a broad range of symptoms and illnesses including fibromyalgia, depression, migraines, and weight loss. From infants to seniors. See ad, page 39.

HYPNOSIS BRIDGE HYPNOSIS

Annelle Soponis, Ph.D., BCH Reading and surrounding area 610-509-7610 BridgeHypnosis.com Create the life you want using the power of your mind. Release stress, pain, weight, fears, habits - anything that is holding you back from being the person you want to be. Affordable private and group sessions. Dr. Soponis is NGH certified to teach you to be a hypnotist, and she provides professional coaching and teaching.

Integrative Medicine NICK D'ORAZIO, MD

9 Bristol Ct • Wyomissing 610-670-6910 SchwartzFamilyDental.com

Holistic Life Coach, Energy Worker, Yoga Instructor Heather A. Dempsey, CCH 717-974-HUG1 (4841) HS-HP.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 42.

Are you ready to remove blocks and trapped emotions, to overcome hurdles that are holding you back?

Find your truest passions and increase your confidence? Using coaching, reiki, and other modalities, Heather will help you create more joy, fulfillment, and emotional balance so you can fall in love with life!

See ad, page 11 and 47.

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.

DAVID A. SCHWARTZ, DDS, PC

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NALancaster.com / NABerks.com

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

MATTRESSES NATURAL/ORGANIC GARDNER’S MATTRESS & MORE 830 Plaza Blvd • Lancaster 717-459-4570 GardnersMattressAndMore.com

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ads, pages 3, 28 and 29.

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

Mold can be a Hidden Danger! Let DC Eager keep your family and friends safe! Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” FREE Mold Assessments for your home or business. NO CHEMICALS! See ad, page 21.

NATURAL LIVING BASIC EARTH ESSENTIALS 717-932-6899 Info@BasicEarthEssentials.com BasicEarthEssentials.com

We are passionate about providing our local area with cruelty-free, natural products handcrafted in small batches.

We offer personal care, pet care and inspirational products made with organic and sustainably sourced plant ingredients. Shop for us locally, or enjoy the convenience of home delivery. See ad, page 9.

NATUROPATH HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath Functional Nutrition Clinician Trinity Natural Health Building 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com Located in the Trinity Natural Health building, we provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ad, page 25.

HEALTH FOR LIFE CLINIC, INC

Naturopathic Medicine & Acupuncture 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. Specializing in hormone balancing and fertility. Visit the website for testimonials and more information.

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

ORGANIC HAIR SALON AMAZYNG STYLE

Tia Mazy, Owner Amber Goodman, Ariana Miley 4040 Penn Ave • Sinking Springs 610-741-6604 AmazyngStyleAndReclaimedJewels.com Amazyng Style is an ecofriendly salon specializing in organic hair color, and all natural make-up. All products are vegan and ammonia free.

MANSION ON MAIN ORGANIC SALON

119 W Main St • Leola 717-656-0208 TheMansionOnMain.us

Our leading naturopathic practice offers the most comprehensive array of holistic health services, tailored for your individual needs: genetic nutritional consultations; naturopathic consultations; nutrition, dietary and weight management programs; exercise programs; structural therapy with craniosacral and massage therapy; reflexology; detoxification therapies; stress management; prenatal/pediatric wellness; and air/water purification. See ad, page 5.

Refresh your mind, body and spirit with natural and organic products for hair and skin. Enjoy a full menu of salon services selected to support your holistic lifestyle including Organic Color Systems, Shear Miracles, John Masters Organics, Max Green Alchemy, Zoya.

Specializing in cuts, color, bridal, extensions and more. Also offering monthly DIY EO workshops.

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

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

Most major insurance plans are accepted. Flexible options are available to meet with our staff. See ad, page 22.

STEPHANIE B. JACK, Ph.D

Natural Health Consultant 2026 Miller Road • East Petersburg 717-881-3962 SBJack2011.wix.com/NutritionUnwrapped Using holistic nutrition as a deeper source of healing, I offer education and support to men, women and children, supporting goals of optimal health, nutrition and disease prevention. Specialties include cancer prevention and cancer treatment support, management of arthritis, diabetes, hormonal changes and weight management. See ad, page 22.

Love and

compassion are necessities, not luxuries. Without them humanity cannot survive. ~Dalai Lama

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THERAPEUTIC WRITING

reiki LANCASTER REIKI CLINIC

WRITE FROM THE HEART

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

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

HELENE WILLIAMS REIKI Helene Williams, BSN, RN Eden Natural Care Center 600F Eden Road • Lancaster 717-269-6084 HeleneWilliamsReiki.com

Creative Writing Workshops Melissa Greene Lancaster 717 393-4713 WritefromtheHeart.Us melissa@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 16.

ADVANCED THERMAL IMAGING

SKIN/BODY CARE BEAUTY BEYOND FIFTY

Liberty Place 313 W Liberty St, Ste 256 • Lancaster 717-824-1509 BeautyBeyondFifty.com

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

Treat yourself to a very unique beauty massage. Location of age spots, discolorations, sagging areas of face and eyes, and depth of wrinkles are reflective of imbalances within the body. I offer advanced facial modalities, herbal massage, acupressure, skincare and beauty consulting customized for you.

LMT# MSG002026, LE# CQ115658

EMERGENCE SKIN CARE

Rashell Brunner 3695 Marietta Ave, Unit 2 • Lancaster 717-419-4766 Emergence.SkinCareTherapy.net

Lori Martin 50 Keystone Court • Leola 717-656-8615 AquaBlueDetox.net

A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 13.

VETERINARY CARE

At Emergence we customize all facials to make sure you get the best results. We use products with no artificial color or fragrance.

From waxing, facials, peels, microderm, make-up to massage, we’ve got you covered. See ad, page 14.

SUNDANCE VETERINARY WELLNESS 14 Copperfield Center • Lititz 717-917-0268 SundanceVeterinaryWellness.com

FINAL LOGO - COLOR BREAKDOWN SUNDANCE VETERINARY WELLNESS

Sometimes the heart sees what is invisible to the eye. ~H. Jackson Brown, Jr. Lancaster-Berks

KULA KAMALA FOUNDATION Sudha & Ed Allitt 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

We s p e c i a l i z e i n Yo g a Therapy, Practical Yoga, Spiritual Guidance & Lifestyle Counseling. Many services are pay-what-youcan. We provide over a dozen classes a week, vegan gluten free cafeteria, sacred chanting, spiritual retreats, professional trainings, ayurveda lifestyle and spiritual counsel. Come be connected. Catch the Spirit. See ad, page 30.

Thermal Imaging

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.

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S u n d a n c e Ve t e r i n a r y We l l n e s s , a h o l i s t i c veterinary practice, provides Tr a d i t i o n a l C h i n e s e veterinary medical services including acupuncture, herbal medicine, and food therapy to companion animals. Common conditions treated include: arthritis, orthopedic disease, allergies, neurological disorders, and improvement in the quality of life for senior and terminally ill pets. See ad, page 45.

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

Deadline is the 10th of the month.

HELP WANTED SEEKING EXPERIENCED STYLIST – Ideal candidate for Wyomissing organic salon would have prior experience and a mindset towards healthy living. FT position with management possibilities. Call: 610-685-9496.

SERVICES BRENNAN HEALING SCIENCE – Assists in healing on the physical, mental, emotional and spiritual levels. 20 years experience. Visit EnergyBodyworks.com or contact Asha Scatchard, BHSP, IKH. 717-843-5672.

COMPUTER QUESTIONS? Call us for all your computer, printer and IT needs, big and small.

Can travel to your location or remote in to assist.

GreenRidgeIT.com. 717-208-1611.

FEELING STUCK? CONFUSED? DISILLUSIONED? Likely I can help; I've been doing this sort of insightful conversational work with others for many years. For further information, please review ResolutionFromWithin.wordpress.com.

Thank you!

advertorial

Philip Stein is a Leader in Wearable Sleep Technology

by Linda Sechrist

F

rom computers, cell phones, smart TVs, DVR players and programmable appliances to a seemingly endless list of other electronic gadgets, we are in constant contact with unnatural electromagnetic frequencies (EMFs) generated by technology. In today’s 24/7 society, invisible EMFs are inescapable; they permeate our working and living spaces. What we may not know is how they negatively impact our body’s natural sleep-wake cycle: suppressing melatonin, the hormone that controls the natural circadian rhythm, disturbing slumber and even affecting weight gain, according to University of Tel Aviv research.

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The unique technology inside each one channels beneficial natural frequencies in the environment into your body,” says Will Stein, co-founder and president of the Philip Stein Group. “The result is to help the individual feel centered, balanced, grounded and more easily able to maintain a sense of well-being.” The company defines optimal well-being as a state of harmony achieved through physical, emotional, mental and spiritual alignment.

Although natural-frequency technology was developed earlier by a group of engineers and scientists exploring various frequencies’ influence on water, the initial discovery has been attributed to ancient sages in India that intuited them. For example, 7.83 Hz, the frequency of “om”, happens to be Mother Earth’s natural heartbeat rhythm, now known as the Schumann Resonance. Aligned with the brain’s alpha and theta states, this technology of resonating frequencies has been carefully tuned and tested by Philip Stein researchers, technicians and sleep experts. Today, it is at the core of all Philip Stein products.

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CONNECT WITH OUR READERS!

THREE-MONTH EDITORIAL CALENDAR AND MARKETING PLANNER

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Health & Wellness Issue

Natural Stress Relief plus: Understanding Nutraceuticals Readers are Seeking These Providers & Services: Integrative & Natural Healthcare Providers • Energy Healing Wellness Trainers & Coaches • Physical Therapy Fitness/Health Clubs • Yoga/Pilates Studios Spas & Retreats • Spiritual Practices • Natural/Organic Markets All-Natural Supplements • Nutrient-Rich Foods ... and this is just a partial list!

Living Courageously plus: Meditation Styles

Readers are Seeking These Providers & Services: Career Reinvention • Energy Healing • Fitness/Health Clubs Integrative Physicians • Life Coaching • Personal Development Tools Psychological Counseling • Wellness Trainers • Meditation Instruction Spiritual Healing • Yoga Classes... and this is just a partial list!

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Ethnic Cuisine plus: Super Spices

Readers are Seeking These Providers & Services: Agrihoods • Community-Supported Agriculture Groups Cooking Schools/Classes • Co-op Marketers Dietitians & Nutritionists • Ethnic Eateries • Food Fairs Garden Supplies • Green/Vegan Restaurants Health Food Stores • Organic Food/Farmers’ Markets ... and this is just a partial list!

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