Natural Awakenings Lancaster/Berks February 2019

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

Heart of a Woman

The Right Choices Keep It Strong

Soothing Conscious Amazing Embrace Anxious Kids Investing

The Healing Power of Hugs

Natural Remedies Restore Calm

Meaningful and Practical Tips

February 2019 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

“Love yourself first and everything else falls into line.”

- Lucille Ball

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18 HEART OF A WOMAN

The Right Choices Keep It Strong

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24 ESSENTIAL OILS

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How to Use Them Safely

26 AMAZING EMBRACE The Healing Power of Hugs

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30 Socially

Responsible Investments

Meaningful, Wise and Practical Tips

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32 SOOTHING

ANXIOUS KIDS

Natural Remedies Restore Calm

34 RECIPES A HEART WILL LOVE

Tasty Ways to Boost Heart Health

40 WARMING UP FOR WINTER SPORTS Sure-Fire Ways to Get Fit

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44 A COMMON

HEART SONG

Whales Point the Way

DEPARTMENTS 7 news briefs 11 event spotlight 12 health briefs 15 eco tip 16 global briefs 22 business spotlights 24 natural pet 26 healing ways 30 green living 32 healthy kids 4

Lancaster-Berks

NALancaster.com | NABerks.com

34 conscious

eating 38 foodie guide 40 fit body 42 wise words 44 inspiration 45 calendar 49 classifieds 50 resource guide

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.

18

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

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

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February 2019

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letter from publishers Michelle Johnsen Photography

G

HEALTHY LIVING HEALTHY PLANET

Namaste ~

LANCASTER/BERKS Edition

reetings and more importantly, “the divine light within me honors the divine light within you.” My soul recognizes your soul and in that blessing of recognition we are one. It is a simple and essential practice, to see ourselves in this way, to know our common divinity and feel the beat Kendra & Jacqueline of coherence.

A treasure of wisdom and healing lies within the exquisitely layered rhythm of the heart. An original cadence, it is a guiding force and portal to the rich connections we share with ourselves and others. Longevity, and even more profoundly the quality of our years, is inextricably linked with this very pulse of life itself.

Metta is an ancient Pali (Buddhist) term meaning loving-kindness, friendliness, benevolence and non-violence. It is a strong wish for the welfare and happiness of others. The concept of metta, or loving-kindness, offers a gentle and nonviolent approach for embodying and sharing this inner light with the world. The blessing is focused inward first, genuinely intending for one’s highest good and igniting the compassion that inspires and transforms: May I be happy. May I be well. May I be safe. May I be peaceful and at ease. Brief instructions for the meditation can be found at MettaInstitute.org.

Accessing the heart with these authentic intentions of peace and well-being ignites the magnitude of potential we carry deep inside. This clear and illumined benevolence that radiates easily outward in a wider ripple of wonder and free will is a gift we can share with the world. May all beings be happy. May all beings be well. May all beings be safe, peaceful and at ease.

A tender exploration of the gratitude that nourishes such a vital circulation links us to this sanctuary within. Opening wide to ourselves precludes opening to others and in this way we carry on the inherent legacy of circulating goodwill; within the context of caring for ourselves a greater kinship with life itself can emerge.

Our February issue refines a holistic and gentle approach to heart health, offering an array of dietary and self-care options for less stress and lasting strength. A tender reverence for this multidimensional aspect of inner fortitude conjures awareness of all that we are and the deep capacity to recover and preserve both physical and emotional resilience.

In unity we are restored, by relaxing deeply into the power of presence and bowing with ultimate gratitude to fellow travelers every day. The circle of community remains open to all and unbroken in the ongoing exchange of seeing each other and knowing deeply this common life force that lights our way.

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May you be happy. May you be well. May you be safe.

May you be peaceful. May you be at ease, and may you share this blessing with others every day.

Jacqueline Mast & Kendra Campbell, Co-Publishers

6

Lancaster-Berks

NALancaster.com | NABerks.com

CO-PUBLISHERs Jacqueline Mast Kendra Campbell

EDITOR Gisele Rinaldi Siebold Design & Production Steffi K. Kern

Advertising Bridget Renninger

SOCIAL MEDIA Katherine Douventzidis

contact us Ten Branches Publishing P.O. Box 6274 Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com Natural Awakenings Lancaster/Berks @NAwakenings

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news briefs

Winter Seasonal Flavors at Renewal Kombucha

GOODBYE ACHES & PAINS

O

ngoing throughout the month of February, Renewal Kombucha, located in Lititz and West Reading, is featuring winter seasonal flavors. Spice of Life takes traditional pumpkin pie spices and blends them with red rooibos leaves, while ImmuniTea blends echinacea with a variety of herbs thought to boost the immune system.

Owner Jeremy Sayer notes, “These seasonal Seasonal and year-round Kombucha flavors are available for a limited time, get them flavors in flight glasses while they last!”

Renewal Kombucha uses organic ingredients to make a delicious, healthy beverage packed with probiotics and antioxidants. Dedicated to sustainable business practices, their goal is to have a positive impact on our local communities while being good stewards of the Earth.

Richard Waine Photography

Locations: 51 North Broad St., Lititz and 701 Court St., West Reading. For more information, email Jeremy at Info@DrinkRenewal.com or visit DrinkRenewal.com. See ads, pages 38 and 39.

New Location, Upcoming Workshops for Helene Williams Reiki

H

elene Williams Reiki, LLC, has moved to Liberty Place, 313 West Liberty Street, Suite 203, in Lancaster. Helene Williams is hosting a two-day Reiki II Okuden class from 9 a.m. to 4 p.m., February 16 and 17. Okuden means inner or hidden teachings, which help students to deepen their personal and spiritual reiki journey.

Reiki II introduces three of the reiki symbols and mantras. Participants will receive three attunements throughout the classes.

Additional Japanese reiki techniques and meditations will also be Helene Williams learned, as well as gaining significant hands-on experience.

Williams will host a Reiki in Health Care workshop, from 9 a.m. to 4 p.m., February 23, at ReikiSpace & Learning Place, in Harrisburg. The workshop is intended for anyone who has an interest in bringing reiki into healthcare settings in a professional and practical way.

Reiki II Okuden Class cost: $225. Location: 313 West Liberty St., Lancaster. Reiki in Health Care workshop cost: $125. Location: Sturbridge Business Park, 2793 Old Post Rd., Ste. 10, Harrisburg. To register and for more information, visit HeleneWilliamsReiki.com. See ads, pages 30 and 54.

CHEERS TO A

PAIN - FREE 2019

Weight-Loss Info Session at Kulp Chiropractic Clinic

D

r. Donna Kulp, owner of Kulp Chiropractic Clinic Inc., Nutrition and Wellness Center, in Reading, is hosting info sessions, at 6:30 p.m., February 13 and 27, and March 13 and 27, about the weight-loss program that she offers.

“Obesity is reaching an epidemic proportion causing many preventable diseases such as diabetes, hypertension, heart disease and much more,” affirms Kulp, who has been in practice for 27 years and is a board-certified nutritionist. “The lecture is to provide more information about our program which helps you lose weight and keep it off.”

Dr. Donna Kulp

Admission is free. Registration is required. Location: 52 Morgantown Rd., Reading. To register, call Karri Frank at 610-208-0404. For more information, visit KulpChiropractic.com. See ads, pages 4 and 53.

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news briefs

Tree of Life Offers Your Genomic Resource DNA Test

T

ree of Life Health, in Ephrata, offers genetic saliva testing through Your Genomic Resource. The simple DNA saliva test can measure an individual’s ability to make and use the enzymes that are critical components of health. Learning about an individual’s DNA aids the practitioner in creating a customized plan for that client.

“When in balance, these enzymes may help you look and feel younger and remain healthy and vibrant as you age,” notes Bob Miller, certified traditional naturopath.

Location: 15 Pleasure Rd., Ephrata. For more information, call 717-733-2003 or visit YourGenomicResource.com and TOLHealth.com. Your Genomic Resource does not diagnose, treat or prescribe. See ads, pages 5 and 52.

Lemon Street Market Expands Health and Wellness Department

A

n improved and expanded health and wellness department is now available at Lemon Street Market, in Lancaster, offering supplements and herbal products from Natural Factors, Rainbow Light and Gaia Herbs; local herbal products from Herbs from the Labyrinth and Natural Hope Herbals; local cannabidiol (CBD) wellness from Hempfield Botanicals and Ellister’s Elixirs; and a wide variety of CBD supplements from Plus CBD. New supplement lines and bulk herbs will also be added.

“The practice of self-healing is always pertinent. Our supplements are carefully chosen to uphold the same standards as our produce and grocery items that our customers have come to expect,” notes owner Patricia Haverstick. “Adding vitamins, supplements and herbs makes Lemon Street Market a one-stop shop.”

Location: 241 W. Lemon St., Lancaster. For more information, call 717-826-084, email Info@LemonStreetMarket.com or visit LemonStreetMarket.com. See ad, page 38.

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119 Oak Ridge Dr, Mountville PA

odale Institute is a living example of the power of regenerative organic agriculture to heal the land and support thriving community. The staff likes to say that the farm is a destination for inspiration, and there are many reasons for the reference. Visit the bucolic 333-acre certified organic farm for workshops and classes on gardening, beekeeping, composting and more. Family-friendly events and film showings take place year-round.

Self-guided walking and audio tours are available at no charge, and visitors are welcome to stroll the farm at any time. Custom guided tours, available for groups of five or more with advance notice, offer a unique educational experience for those seeking indepth information on farming and gardening topics.

The Garden Store, located in a historic, one-room schoolhouse, features a selection of books, gardening supplies, organic groceries, local artisan goods, and more. The Agriculture Supported Communities program offers weekly shares of organic produce and grass-fed pork and poultry to families and individuals in the Lehigh Valley.

With orchards and gardens flanked by rolling hills, Rodale Institute provides a beautiful backdrop for weddings and private events. The season operates from May through October, and the facility can accommodate one wedding or event per weekend.

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Many Reasons to Visit Rodale Institute and Farm

Lancaster-Berks

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Improve Energy and Health with EMF Check

L

ee Sagula, certified Bau-Biologist and owner of EMF Professional Solutions, LLC, in Chester County, provides residential and commercial Electromagnetic Field (EMF) consultations and assessments. Pennsylvania and surrounding areas are serviced, including Lancaster and Berks counties.

Awareness of Electromagnetic Fields (EMFs) has increased substantially since “smart meters” were introduced. Due to the increase in available research, many people are now beginning to realize that most EMFs can and should be reduced. Sagula is one of only 25 advanced Electromagnetic Radiation Specialists in the U.S. and has been providing consultations since 2001.

“Eliminating or reducing EMFs can be a major spoke in the wheel towards greater health,” notes Sagula. “For instance, some of the common symptoms related to radiofrequency (wireless) exposures are insomnia, anxiety, heart palpitations and arrhythmia, headaches, tinnitus, depression, nose bleeds (especially in children), neurological impairments and more.”

A Natural Approach Hosts Essentials Oils Class

M

ichael Lausterer, certified master clinical essential oil therapist and herbalist, will host a lecture from 11 a.m. to noon, February 9, at A Natural Approach, in Columbia, educating participants on the many benefits and uses of essential oils to create a warm and happy environment during the Valentine season. Several plant essences known for their euphoric and emotionally stabilizing aromas will be featured.

With more than 25 years of experience in the field of health care, Lausterer has studied essential oils, their chemical makeup, extraction methods and in-depth botanical compounds of more than 400 different genus and species to gain an advanced understanding of practical essential oil therapy methods. He is a sought-after essential oil therapist for his knowledge, understanding and complex blending techniques.

Admission is free. Registration required. Location: 28 N. 4th St., Columbia. For more information, call 717-449-0336, email Store@ANaturalApproachToLife.com or visit ANaturalApproachToLife.com. See ad, page 34.

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For more information, call 610-453-3736, email EMFProfessional@gmail.com or visit EMFprofessional.com. See ad, page 15.

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news briefs

Hospice & Community Care Launches New Website

H

ospice & Community Care recently launched its new website, HospiceAndCommunityCare.org, that features easy-to-understand language and navigation to help visitors get the information they’re seeking quickly. The new user-friendly site allows visitors to access information about available services, grief support and caregiver resources, job openings, giving opportunities and more, with ease and clarity at their convenience.

When people are faced with serious illness it can often be overwhelming, especially knowing how and where to start to get information for themselves or loved ones. The new website is designed to help alleviate some of the stress.

In addition, the site includes resources for caregivers and grief support through the Pathways Center for Grief & Loss, in Mount Joy. Resources range from in-person and virtual support groups for adults, teens and kids to online videos and easy-to-download documents on a variety of grief topics.

For more information, call 717-295-3900. See ad, page 26.

Hempfield Botanicals CBD Products Available at Lemon Street Market

H

empfield Botanicals is partnering with Lemon Street Market to offer Hempfield Botanicals cannabidiol (CBD) products for purchase. CBD’s therapeutic properties may help people find relief from a broad range of ailments including arthritis pain; muscle soreness; joint pain; nerve pain; anxiety; insomnia and other sleep disturbances; inability to concentrate; inflammatory diseases; autoimmune disorders; ischemic diseases; mood disorders; poor appetite and more.

“Our team has one common purpose: to create an ethical and people-focused company that provides the highest-quality CBD products on the market,” shares Heather Kreider, co-owner. “Our goal is simple, yet profound—we want our CBD products to positively impact millions of lives.”

Location: 241 W. Lemon St., Lancaster. For more information, call 717-874-8480, email Info@HempfieldBotanicals.com or visit HempfieldBotanicals.com. See ad, page 7.

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Tina Bare, gluten-free cooking and baking instructor

Zest! Cooking School Celebrates One-Year Anniversary

Z

est! Cooking School is celebrating its one-year anniversary by offering a special cooking class, 1 Year ZEST! Anniversary Dinner Extravaganza, at 6 p.m., February 25. Five of their amazing chefs, Paul Anater, Tina Bare, Danielle DiSanto, Antonino Elia and Linda Leeking, will demonstrate how to make their favorite dish from the past year. Participants are invited to sit back, relax, learn and enjoy a delicious meal.

The celebration menu includes Crab Tyropetes by Linda Leeking; Assorted Fresh Bread Sticks (Aajwain and Nigella Seed, Rosemary and Thyme & Harissa) by Chef Paul Anater; Oxtail in Homemade Tomato Sauce by Chef Antonino Elia; Creamy Fontina Polenta with Rosemary Mushrooms by Tina Bare; and Meyer Lemon Souffle by Chef Danielle DiSanto.

Zest! cooking classes feature snacks, entrees, full meals and desserts, and are designed for children and adults. Gluten-free instructor, Tina Bare, has been teaching with Zest! for the past three years and has a wealth of knowledge for gluten-free cooking and baking.

Cost:$90. BYOB. Location: 1180 Erbs Quarry Rd., Lititz. To register and for more information, visit ZestChef.com.

See ad, page 35.

event spotlight

Earth Rising Spring Equinox Event

by Gisele Rinaldi Siebold

T

he Web and Wheel committee of the Unitarian Universalist Church of Lancaster (UUCL) will host a Spring Equinox 2019 event: Earth Rising ~ Honoring Gaia, Empowering Ourselves, with special guest, Dr. Nancy Vedder-Shults. The weekend-long Dr. Nancy Vedder-Shults event geared toward adults includes playshops, ritual and community, from March 15 through 17.

A free, public lecture titled Science & Divination: Blurring the Lines Between the Secular and the Sacred, featuring VedderShults, will take place at 7:30 p.m., March 15, at UUCL, in Lancaster. A reception and book signing will follow.

“The World is Your Oracle,” based on Vedder-Shultz’s book of the same title, is scheduled from 9:30 a.m. to 4 p.m., March 16,

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in outdoor pavilion 22 at Lancaster County Central Park. Attendees are invited to participate in playshops utilizing creative and intellectual modes to discover inner wisdom, tap intuition and empower self. Seasonal dress is recommended.

A worship service, Balancing Light and Dark, will begin at 10 a.m., March 17, in the UUCL sanctuary. The service includes ritual, how dark brings healing and a song to the sun goddess. A reception will follow.

Named Wisdom Keeper of the Goddess Spirituality Movement in 2013, Vedder-Shults, Ph.D, is a highly skilled ritualist, theologian and active ecofeminist from the Midwest, where she taught Women’s Studies at the University of Wisconsin. She is the author of The World is Your Oracle: Divinatory Practices for Tapping Your Inner Wisdom. She is the thealogical columnist for SageWoman magazine, and blogs for Elephant Journal, Feminism and Religion and Nature’s Sacred Journey on Patheos. Vedder-Shults is also a musical consultant and performs as “Mama’s Minstrel.” She conducts group chanting, creating and recording “Chants for the Queen of Heaven.”

Pre-registration is required. Event and lunch are free if registration is completed by March 1; afterwards: $20/admission, $10/lunch. To register, send an email with name, city and dates of attendance to EarthRising2019@gmail.com. Locations: UUCL, 538 W. Chestnut St., Lancaster, and Lancaster County Central Park, Pavilion 22, Eshleman Mill Rd., Lancaster. For more information, visit UUCLonline.org. See ad, page 15.

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health briefs

Zinc Combo Fights Aging Diseases When zinc, a trace mineral, is combined with tea, coffee, chocolate and other foods that contain specific antioxidant compounds, it boosts protection against the oxidative stress linked to aging and diseases such as dementia, cancer and heart disease, report researchers from Auburn University, in Alabama, and the University of Erlangen-Nuremberg, in Germany.

Zinc activates a plant compound known as hydroquinone, which boosts foods’ antioxidant properties.

Hydroquinone alone cannot break down harmful free radicals, but when combined with zinc, a type of enzyme is created that helps prevent damage to organs and tissues.

12

Lancaster-Berks

NALancaster.com | NABerks.com

Harmful bacteria from the genus Mycobacterium have been shown to linger in showerheads and lead to lung infections through inhalation of steam. University of Colorado researchers analyzed 656 biofilms coating the inside of showerheads sent to them by volunteers throughout the U.S. and Europe, and found twice as much mycobacterium in showerheads from households receiving municipal water than in those receiving well water. Chlorine disinfec-

tion methods were suspected by the researchers. Plastic showerheads had levels that were, on average, two times lower than showerheads made of metal or metal and plastic components. “Hot spots” with high levels of mycobacteria—such as Hawaii, southern California, Florida, the upper Midwest and the midAtlantic states—generally overlapped regions where mycobacterium-related lung diseases are most prevalent.

Maxal anatTamor/Shutterstock.com chant/Shutterstock.com

Harmful Bacteria Linked to Certain Showerheads

Immigration to U.S. Lowers Healthy Gut Bacteria People in developing nations have much greater diversity in gut bacteria than Americans, but a University of Minnesota study of U.S. immigrants has found that six to nine months after moving to the U.S. and eating a Western diet, the gut bacteria of those from countries with predominantly non-Western diets changed to match gut bacteria typical of a Western diet, while their gut bacteria became less diverse and less healthy.

These effects increased with the duration of U.S. residence and were compounded across generations. The more “Westernized” a woman’s microbiome, the greater her risk of obesity.

Shamaan/Shutterstock.com

Bitter melon (Momordica charantia), a spiky, cucumbershaped fruit, has traditionally been used in Asian countries to lower blood sugar. Now, researchers at Universiti Sains Malaysia report that it can significantly improve symptoms and reduce the pain of knee osteoarthritis. Half of 75 patients were given a placebo and the other half 1,500 milligrams three times a day of a bitter melon supplement.

After three months, the bitter melon group had significantly fewer symptoms and less knee pain and analgesic use, as well as lowered body weight, body mass index and fasting blood glucose levels.

Dmitry Bruskov/Shutterstock.com

Bitter Melon Eases Knee Pain

Eskymaks/Shutterstock.com

The Power of Thank-You Notes

Ashwagandha, a traditional ayurvedic herb, can significantly improve symptoms of subclinical hypothyroidism, a condition that affects many women, a new double-blind clinical study shows. Researchers from India’s Sudbhawana Hospital tested 50 patients that had high circulating thyroid-stimulating hormone (TSH) levels. For eight weeks, half were given 600 milligrams a day of ashwagandha; the other half were given a placebo. In the treatment group, TSH levels fell by more than 17 percent, T4 levels increased by nearly 20 percent and T3 levels increased by more than 40 percent. “Ashwagandha treatment effectively normalized the serum thyroid indices during the eight-week treatment period in a significant manner,” the report concluded.

Sniffing Dogs Can Detect Malaria After years of worldwide decline, malaria is on a worrisome upswing, but researchers from Durham University, in the UK, have found a quick, noninvasive, low-cost detection method: dogs. Trained to sniff out malaria parasites in socks that West African children wore for one night, the canines correctly identified 70 percent among the infected and 90 percent among the uninfected children.

Practicing gratitude is a healthy habit, yet people often hesitate to write heartfelt thank-you notes to people that have touched their lives. Researchers at the University of Chicago and the University of Texas, in Austin, report that writers underestimate how much people receiving those notes are surprised, happy and appreciative.

The researchers also found that the letter writers were unduly concerned about their ability to express their gratitude skillfully. While the writers worried about choosing the right words, the recipients felt happiness simply through the warmth of the gesture.

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Children and teens that spend more than seven hours a day on screens have twice the risk of being diagnosed with anxiety or depression compared to those that spend one hour a day similarly engaged, concluded a San Diego State University study of more than 40,000 youngsters.

Nuts Improve Blood Vessel Health Munching on almonds and walnuts significantly increases blood vessel dilation and reduces artery plaque, say West Virginia University scientists. In a two-day study, 27 overweight volunteers ate 77 grams of almonds (about 2.5 handfuls) along with their lunch one day; on another day, they ate 60 grams of walnuts (about two handfuls) with lunch. Measurements taken four hours after each meal found that both diets significantly increased blood vessel dilation and lowered markers of artery plaque. Both types of nuts also reduced heart rate and systolic blood pressure among the volunteers.

Holy Basil Fights Tooth Infection Tulsi (Ocimum sanctum), an Indian herb also known as holy basil, has been proven effective in studies in reducing stress, lowering blood sugar and healing wounds.

Now, research from India’s Rishiraj College of Dental Sciences has found that tulsi essential oil, used as a disinfectant, significantly reduced infection levels following root canals of primary molars in a study of 40 children. Although a triple antibiotic cream had better antibiotic properties, the researchers recommended tulsi for longstanding infections and to avoid antibiotic reactions and overuse.

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Screen Time Doubles Kids’ Risk of Anxiety and Depression

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health briefs

eco tip

Sustainable Energy Project Grants Available

The Metropolitan Edison Company Sustainable Energy Fund of Berks County Community Foundation, and the Pennsylvania Electric Company Sustainable Energy Fund of the Community Foundation for the Alleghenies (The Met-Ed/Penelec Sustainable Energy Fund), will distribute $270,000 in grants throughout the Pennsylvania service territories of the Met-Ed and Penelec energy companies.

The fund will distribute $195,000 in grants this year for projects and programs that support the development and use of clean energy technologies and energy efficiency. Grants will range from $2,000 to $50,000 depending on the scope of the projects. Applications will be reviewed in two rounds. They will be accepted online through March 15, with decisions to be made in July. They will be accepted again from August 15 through October 15, with decisions to be made in December.

Three grants of $25,000 each will also be distributed for programs within the fund territories that support workforce development in the sustainable energy field. Applications will only be accepted online through March 15.

Eligible applicants must be located and/or serve residents within the territories of the Met-Ed and Penelec electric companies in Pennsylvania. Grant funding is prioritized for nonprofit entities. However, commercial or industrial organizations may apply. Individuals/residents are not eligible to apply.

For more information, visit MetEdPenelecSEF.org or BCCF.org/Sustainable-Energy-Fund/.

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singer, writer, storyteller, educator, workshop facilitator, and ritualist Friday, March 15 • 7:30pm “Blurring the Lines Between the Secular and the Sacred” Reception to follow.* Saturday, March 16 • 9:30am-4pm “The World is your Oracle” Learn ways to discover your inner wisdom, tap into your intuition.

Held at Pavilion #22, Lancaster County Park Sunday, March 17 • 10am “Balancing the Light and the Dark” Worship Service* Sunday, March 17 • 1-3pm “Goddess Chanting” Transforming women’s music en circle.* *Held at UUCL 538 W Chestnut Street, Lancaster

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Fish Revival

Insects around the world are in a crisis, and a new study published in the Proceedings of the National Academy of Sciences suggests that the problem is even more widespread than scientists first believed. In a pristine rain forest in Puerto Rico, the number of invertebrates—including moths, butterflies, spiders and grasshoppers—dropped 60-fold between 1977 and 2013, probably due to a fourdegree rise in average temperature. The lizards, birds and frogs that fed on them also seriously declined. In 2014, an international team of biologists estimated that globally in the past 35 years, the numbers of invertebrates such as beetles and bees had decreased by 45 percent.

Another recent study showed a 76 percent decrease in flying insects in the past few decades in German nature preserves. The food web may be being obliterated from the bottom: Insects pollinate three-quarters of our food crops, feed the birds and fish that are also consumed by larger species and are vital to the decomposition that keeps soil healthy and ecosystems running. “Nature’s resilient, but we’re pushing her to such extremes that eventually it will cause a collapse of the system,” Brad Lister, a co-author of the Puerto Rican study, told the New York Times.

Following the removal two years ago of an obsolete dam in Manville, New Jersey, American shad are successfully spawning in the lower section of the Millstone River.

The New Jersey Department of Environmental Protection (DEP) recently observed juvenile fish there for the first time since 1845. American shad (Alosa sapidissima) are the largest member of the herring family and are anadromous, as they spend most of their lives in saltwater, but return to freshwater rivers each spring to spawn. They played an important role in American history and economics.

New Jersey Department of Emvironmental Protection Commissioner Catherine McCabe says, “This species has an inherent tendency to recolonize once obstacles are removed from its migratory path.” During the Industrial Revolution, rivers were dammed for electric power and lakes, but during the last decade, dam removal has become a new call to action. Besides preventing fish migrations, dams also harm water quality in rivers by blocking water flow, trapping sediment and changing habitats.

Horse Sense

Wild Horses Ride Out the Storm North Carolina’s freeroaming wild horse herds on the Outer Banks have “ridden out” their share of storms. When Hurricane Florence struck the area in 2018, the Corolla Wild Horse Fund of Currituck County, where the herd lives, announced on Facebook, “The horses have lived on this barrier island for 500 years, and they are well-equipped to deal with 16

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rough weather. They know where to go to stay high and dry, and are probably in better shape right now than most of us humans, who are scrambling with final preparations.” Historians believe the herds, which number about 100 horses, descend from those brought to the New World

by European explorers.

Instincts dating back five centuries compel the NALancaster.com | NABerks.com

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Sharp Decline Threatens Ecosystem

Shad Return After 174-Year Absence

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Bug Apocalypse

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global briefs

feral mustangs to either huddle on high ground, butts to the wind, or seek refuge in the maritime forest during storms, say experts. But news has come of a Shackleford Banks horse named Merlin that was fenced in an inundated quarantine site

during the storm, according to the Foundation for Shackleford Horses.

Merlin somehow survived, and it “may have involved swimming,” says Margaret Poindexter, president of the foundation that co-manages the herd on National Park Service land.

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Translating Thoughts Into Speech

Bat Cave Rescue Promising Progress Against Disease

MOLD

A HIDDEN DANGER

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A cold-loving fungus known as white-nose syndrome (Pseudogymnoascus destructans) originating in Eurasia, where bats evolved to develop immunity to it, began infecting 15 species of hibernating bats in North America in 2006. As the fungus grows over bats’ noses and wings, it disrupts their winter sleep, causing them to expend too much energy and burn up fat they need for winter survival. More than 6 million bats have succumbed to the disease so far. Some species are experiencing near total collapse: Little brown bat populations have been decimated by about 90 percent, while tricolored and northern long-eared bats are suffering losses of around 97 percent. Ecologists thought the fungus might halt at the Rockies, but by 2016 it had made its way to Washington State.

A collaboration between the U.S. Fish and Wildlife Service, biologists, ecologists, mycologists, biochemists and other scientists at universities, NGOs and state, federal and tribal agencies have made significant progress in combating the fungus using genomics: Sequencing its genes has allowed them to determine its origin. Plans include treating the caves and mines in which the bats hibernate. It also appears that some species are developing resistance to the fungus or developing coping strategies, like waking up together every night to generate extra group warmth.

Scientists are trying to translate speechparalyzed patients’ thoughts into speech using brain implants. The technique will potentially provide a brain/computer interface (BCI) to enable people with a spinal cord injury, amyotrophic lateral sclerosis, stroke or other paralyzing conditions to “talk” again. Experts think a system that decodes whether a person is silently saying yes, no, hungry, pain or water is now within reach, thanks to parallel advances in neuroscience, engineering and machine learning. “We think we’re getting enough of an understanding of the brain signals that encode silent speech that we could soon make something practical,” says Brian Pasley, of the University of California, Berkeley.

The first BCI read electrical signals in the motor cortex corresponding to the intention to move, and used software to translate the signals into instructions to operate a computer cursor or robotic arm. In 2016, scientists at the University of Pittsburgh went a step further, adding sensors to a mind-controlled robotic arm so it produced sensations of touch.

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Heart of a Woman The Right Choices Keep It Strong

by Lisa Marshall

S

ometime between the salad and the main course at her grandson’s bar mitzvah, Joyce Lenard, then 69, felt a crushing pressure deep within her chest.

A tireless go-getter who had worked in Hillary Clinton’s district office when she was a U.S. senator, raised two daughters and recently donated a kidney to one of them, Lenard had spent months painstakingly planning the 100-guest gala, so when the pain came, she ignored it and got on with the party. She even drove herself to her Long Island home that night. “I just assumed I was having indigestion and it would pass,” Lenard recalls.

Hours later, her husband rushed her to the hospital, where she was diagnosed with a rare, often-fatal form of heart attack, takotsubo cardiomyopathy, in which intense stress literally changes the shape of the heart. Thankful to be alive, she has since taken up meditation, cleaned up her diet and now leads a support group for female heart patients of all ages. Like her, many of them never saw it coming.

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“Women tend to be the caregivers,” says Lenard. “We take care of our husbands, our families, our friends, our careers, and we often forget about our own health. Then look what happens.” Lenard is among the 44 million U.S. women with cardiovascular disease, an insidious illness that until recently has been erroneously framed as a “man’s disease”. In reality, it is the number one killer of women, responsible for one in three deaths each year, according to the American Heart Association (AHA). By comparison, one in 26 women die of breast cancer.

While awareness has risen since 2004, when AHA launched its Go Red for Women campaign, surveys show only 17 percent of women view cardiovascular disease as something that should concern them.

It should, experts say, because 80 to 90 percent of cases are avoidable with lifestyle and dietary changes. In some cases, natural remedies can even reverse it. “We have all this sophisticated equipment and all these medications, but when it comes down

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Know Risks and Address Them Early

In the late 1990s, researchers discovered women were about as likely as men to be diagnosed with the disease, and far more likely to die from it. “They didn’t have the classic signs and symptoms, so they often went undiagnosed and untreated,” explains Jennifer Mieres, M.D., a cardiology professor at the Zucker School of Medicine at Hofstra/Northwell, in New York.

Along with chest pain, women often suffer fatigue, shortness of breath, indigestion, pain in the neck, back or jaw, nausea or anxiety in the months leading up to a heart attack. In more than half of the cases, according to one recent study in the journal Circulation, doctors fail to recognize these symptoms.

Then there is the “not now” factor. “I used to see women all the time who said, ‘I have had these symptoms for months, but I just didn’t have time to take care of it,’” says Mieres, co-author of Heart Smart for Women: Six S.T.E.P.S. in Six Weeks to Heart-Healthy Living.

Recent research has also shown that women are uniquely vulnerable to developing heart disease in ways that men don’t share. Taking birth control pills (especially while smoking) can boost risk. Complications during pregnancy such as preeclampsia and gestational diabetes can be hard on the heart, increasing vulnerability for years to come. Because estrogen is believed to be cardio-protective, when it wanes during perimenopause and menopause, risk goes up again.

“As soon as we hit menopause, our biological milieu starts to change,” says Mieres, noting that “good” cholesterol tends to decrease and “bad” cholesterol (LDL) and triglycerides tend to increase.

Yet, arterial plaque—which can ultimately build up, break loose and cause a heart attack or stroke—starts accumulating as early as age 20, so the earlier women start paying attention, the better.

mimagephotography/Shutterstock.com

~Christina Adams, M.D.

to it, the vast majority of cardiovascular disease can be prevented,” says integrative cardiologist Christina Adams, M.D., of the Scripps Women’s Heart Center, in La Jolla, California.

viphotos/Shutterstock.com

We have all this sophisticated equipment and all these medications, but when it comes down to it, the vast majority of cardiovascular disease can be prevented.

Food Not Meds

Thirty years after the first cholesterol-lowering medication hit the market, so-called statin drugs have become the largest class of medications in the world, with U.S. sales doubling between 2000 and 2010 to reach $20 billion, according to the U.S. Agency for Healthcare Research and Quality. While drugs can be appropriate for those already diagnosed with heart disease and at high risk of heart attack or stroke, they are not without serious side effects. Statins can cause chronic muscle pain, memory loss and increased blood sugar, while hypertension drugs can precipitate fainting and kidney damage.

For many patients, there’s another way, integrative cardiologists say. Unfortunately, most of the talk about prevention focuses on prescription medications, says Stephen Devries, M.D., executive director of the Chicago-based Gaples Institute for Integrative Cardiology. “What often gets lost in the discussion are the dietary changes, which can be equally important.”

Devries recommends a plant-based Mediterranean diet—low in the saturated fat found in beef, processed meats and cheese—and high in leafy greens, whole grains and the “good” fats found in fatty fish, olive oil and avocados. Specific foods have also been shown to lower cholesterol and blood pressure.

Nuts, including walnuts, peanuts and almonds, have been shown to lower LDL. One 2017 study of 77,000 female nurses, published in the Journal of the American College of Cardiology, found those that ate peanuts or tree nuts (including almonds and cashews) two or more times per week had a 19 percent lower risk of developing heart disease. Those that ate walnuts once a week cut their risk by 23 percent.

Dark purple and red fruits contain compounds called anthocyanins that boost production of nitric oxide, and in turn expand blood vessels, improving circulation. Another recent study, published in the journal Circulation, followed 94,000 women for 18 years and found those that ate four servings or more per week of blueberries and strawberries were a third less likely to have a heart attack.

Pomegranates are also key for heart health, with recent research published in

Eden Energy Medicine and a Woman’s Heart

by Deb Gallagher

E

den Energy Medicine works with energy systems within the body to support health and vitality and to bring balance to the body.

Women tend to take care of others; Eden Energy Medicine assists women in caring for themselves and those they love.

Meridians, one of nine energy systems, are sets of pathways along which vital energy is said to flow. Yin energies come from the earth up through our feet, where they meet yang Deb Gallagher with a client energies coming from above through the top of our head. The two should exchange to form a balance of yin and yang. Yin meridians include the heart, kidney, liver, spleen, lung and pericardium. Each meridian is associated with an emotion, such as worry, panic, anger, excessive compassion and the ability to let go.

In today’s fast-paced culture, yin meridians often show up as being deficient in women. When the yin is depleted, it leads a person to feel sluggish, cloudy in the head, anxious and tired. Issues such as anxiety, sleep and fatigue are common. Using Eden Energy Medicine, an assessment can be done to evaluate which meridian may show stagnation or blockage.

The chakras are another energy system that can show imbalances. Chakras govern our hormone system and feed the meridian system. Frequently seen disturbances in women are in the third chakra, also known as the solar plexus, which represents our ego, identity and power. To truly take care of ourselves, we can ask, “Who am I?”, “What do I want?”, and “How do I get it?” The fourth chakra, the heart, deals with not only how we love others, but how we love ourselves. The fifth chakra, the throat, deals with communication and whether we are speaking the truth which resonates in our heart.

An energy session begins with a deeply relaxing time to prepare the body and open it to the work necessary for balancing the energy systems. Next, specific balancing techniques are used.

After the session, simple, quick self-care techniques are taught to help enhance the speed of healing: grounding, which can help balance the imbalance of yin and yang meridians; and techniques specific to strengthening individual meridians and/ or chakras. Life changes would also be discussed.

Eden Energy Medicine is known for its self-care techniques for individuals with unique issues or the Daily Energy Routine for people looking to strengthen their energy system and keep them strong. In today’s world, women have many responsibilities, and our environment brings many health challenges. Eden Energy Medicine can empower individuals to feel balanced and stand strong.

Deb Gallagher is a registered nurse, Eden Energy Medicine clinical practitioner and reiki master. For more information, call 717-203-9666, email RestoreEnergy12@gmail. com or visit RestoreYourEnergy.org. See ad, page 51.

February 2019

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NATUROPATHIC MEDICINE CRANIAL SACRAL THERAPY NUTRITION • CHIROPRACTIC PROLOTHERAPY • STEM CELL THERAPY• HERBS • HOMEOPATHY

Nurturing the Emotional Heart

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No discussion of heart health would be complete without an emphasis on social and emotional health, a critical risk factor which until recently has been largely absent, says Sandeep Jauhar, M.D., director of the Heart Failure Program at the Long Island Jewish Medical Center, and author of the new book, Heart: A History.

Supplements for a Healthy Heart ª Omega-3 fatty acids: Eating fatty fish

“Let food be thy medicine and let thy medicine be food.”

or taking fish oil supplements (one to four grams daily of EPA/DHA) has been shown to reduce risk of heart disease in healthy people and lower triglyceride levels and risk of heart attack in those already diagnosed with cardiovascular disease. Walnuts, chia, hemp and flax seeds are excellent vegan sources of Omega-3s.

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But research shows the emotional heart can break, too, as in Lenard’s case.

With as many as 90 percent of incidents occurring in women, the condition that landed her in the emergency room often shows up in patients with no signs of obstructed blood vessels or high cholesterol.

Rather, factors like financial worries, work stress or the death of or break-up with a loved one can flood the heart with stress hormones, changing its shape to one that resembles a Japanese pot called a takotsubo and weakening it profoundly. “Remarkably, in many cases, once the emotional state returns to normal, so does the heart,” says Jauhar.

Longer-term, emotional stress has been shown to lead to platelet aggregation, or stickiness in the blood, which can impact blood flow. Also, constant bombardment by stress hormones such as adrenaline and cortisol can damage the inner walls of blood vessels, boosting accumulation of plaque.

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ª Red yeast rice extract: This overthe-counter (OTC) extract, commonly used in Chinese medicine, has been shown to significantly lower both total cholesterol and LDL, or “bad” cholesterol levels, much like a statin does. Studies show 1.2 to 2.4 grams per day can reduce cholesterol by 26 percent in 12 weeks.

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Fairly new on the supplement scene, this compound, known as NR, has been shown to mimic the beneficial impacts of calorie restriction, improving blood pressure and arterial health in those with mild hypertension.

ª Garlic: Some studies suggest that garlic, either fresh or in supplements, can lower cholesterol and blood pressure.

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Integrative Medicine

the journal Clinical Nutrition showing a daily serving of juice can make platelets less sticky, lower blood pressure and reduce plaque formation.

Dark leafy greens like kale and broccoli—which are rich in vitamin K—play an important role in fostering a healthy heart structure, with each serving per week cutting the risk of heart disease by 23 percent, according to the Gaples Institute.

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To nurture the metaphorical heart, integrative cardiologists recommend taking time to maintain healthy personal relationships and minimize work stress. As well, exercising five to six days per week for at least 30 minutes and practicing activities like mindfulness meditation or yoga have been shown to lower heart rate. A recent study published in the journal Circulation: Cardiovascular Quality and Outcomes looked at 201 people with coronary heart disease. It found those that practiced meditation were 50 percent less likely to die or have a heart attack or stroke in the span of five years.

Finding quiet spaces to retreat to can also be important. A study published in November by researchers at Massachusetts General Hospital, in Boston, found that living and working in chronically noisy environments can boost the risk for heart problems. It is also wise to prioritize sleep (at least seven hours per night), because the lack of it can inflame arteries.

The bottom line is that a holistic approach is best, says Jauhar. “If you want to live a long life, don’t smoke, eat well and exercise, but also pay attention to the quality of your relationships and your ability to withstand stress and transcend distress. Those are also a matter of life and death.”

Lisa Marshall is a freelance health writer in Boulder, CO. Connect at LisaAnnMarshall.com.

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business spotlight

Lancaster Brain & Spine Rehabilitation Center Helping Clients Enhance Brain Function to Engage in Life

by Gisele Rinaldi Siebold

F

Dr. Shayne Bushong and patient performing eye exercises

unctional neurologists focus on the assessment and treatment of neurological disorders, but without the use of pharmaceuticals or surgery. Dr. Shayne Bushong is a board-certified chiropractic neurologist, fellowship-trained in brain injury and rehabilitation, at Lancaster Brain & Spine. He and his team are able to localize areas of dysfunction of the brain and nervous system, with the use of standard neurological and orthopedic evaluations, and a variety of advanced technology for diagnostics and measurement of neurological function.

“Once a diagnosis is made, we develop individualized treatment plans consisting of vestibular therapies, eye exercises, brain-based therapies and somatosensory stimulations to stimulate the brain to address dysfunctions,” he says. “Our integrative approach to rehab is evidencebased and supported by current scientific research, with a goal towards promoting plasticity (the strengthening or rewiring of neurological pathways) within the brain.

“Neuroplasticity is an extremely important concept when it comes to the treatment of neurological disorders. Activating neurological pathways repeatedly and at the right frequency can increase

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the number of connections or synapses between nerves and strengthen existing connections,” explains Bushong. “We are constantly adding and removing synapses throughout our entire lives; as we learn new things, meet new people, play sports or instruments, we are rewiring our brains.

This ability to change in response to environmental stimulation is what makes our brains so remarkable.”

Bushong recommends a yearly baseline neurological assessment for children, especially prior to playing sports, that checks vision, eye movement, memory, balance and neurocognitive function. An initial neurocognitive assessment provides insight into a person’s neurological capabilities. Since a neurocognitive test compares same-age individuals, having a personal baseline allows the individual to also be compared to him or herself, either year after year, or if an injury, such as a concussion, occurs.

“Concussion can affect every part of the brain, so it’s imperative that the baseline test examine a broad area of neurological function,” explains Bushong.

“Currently, research indicates that deficits in eye movements are one of the most sensitive and reliable indicators of a concus-

NALancaster.com | NABerks.com

sion, which is why we focus so much on learning how to examine and treat those deficits. We are learning more every day about the long-term effects that concussion has on children if gone untreated or unresolved. Side effects range from headaches, learning difficulties, poor memory, anxiety, depression and more.

“Having a thorough neurological examination early and repeatedly throughout life is a valuable tool, similar to having a colonoscopy or breast examination,” he says. “Many of the diseases associated with aging have subtle signs that may be detected a decade or more prior to the symptoms showing up. Early lifestyle changes and rehabilitation may be able to prevent or markedly delay the onset of these diseases.

“As I stated earlier, we have the ability to add new synapses throughout our entire lives, so this gives hope to those who are starting to show signs of cognitive decline or neurodegenerative diseases, such as Parkinson’s disease or Alzheimer’s disease,” notes Bushong. “Through functional neurological rehabilitation, you have the ability to improve and increase the connections in the nervous system and slow the progression of these disorders.”

He suggests that steps people can take to create neuroplasticity in the brain go beyond walking 20 minutes a day or doing crossword puzzles. “Your brain grows best when doing novel activities that stimulate all of the senses,” affirms Bushong. “Learn to play a new instrument or speak a new language. Take up a new hobby. Be social, and make life as rich and meaningful as possible.”

According to Bushong, anyone can benefit from functional neurology, whether the goal is to focus better, stand and walk better, have less pain, think more clearly, move without getting dizzy or simply be able to play a sport better. He says, “We can assess neurological function and help our clients achieve their goals.”

Lancaster Brain & Spine Rehabilitation Center is located at 1361 Fruitville Pike, in Lancaster.

For more information, call 717-299-9600 or visit LancaterBrainAndSpine.com. See ads, pages 9 and 51.

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In October 2018, Hannah Walters to life, which is why we are courage—in order to carry joined the team and transitioned well due relationship-focused first,” out their mission of enrichto her experience working for the Lancastnotes Wallover.

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“Each morning, I take time to think and life planning, and works and allocate funds, we try about how I can exemplify our core values with Wallover for the finanto minimize any confusion in my daily activities and interactions with cial aspect of the planning. through education. others, and how I will lead with courage,” “That’s the beauty of

“When clients work says Wallover. “Backed by the strength our collaborative relationwith me and my team to of Northwestern Mutual, my team and I ships,” affirms Wallover. develop a financial plan, we strive to build enduring relationships that “Although Hannah is new apply time-tested strategies, guide our clients in an ethical fashion to to our field, she has great provide expert advice and their definition of financial security.” people-sense and business make recommendations

For more than 160 years, Northinstincts, and I’ve been in based on where they are western Mutual has been a strong mutual the financial world for 15 today and where they want company that leads with a moral compass. years; we both bring our to be in the future. And Since there are no stockholders, the comHannah Walters experience to the table along the way, we share the pany is guided by the mindset of what is in when we sit down with clients. knowledge and insight to make financial the best interest of their policy holders.

“What clients learn when they choose decisions that are right for

“This mutuality helps drive us is that they have a team of people who them and their loved ones, so a long-term product value care about them and are working for them they can meet each of life’s that has been challenging for milestones with confidence.” here at Northwestern Mutual. Building recompetitors to replicate,” lationships through open communication

If socially responsible he explains. “Through the and an understanding of the clients’ core investing is important to company’s 2019 dividend values help clients spend their lives living clients, team members payout, its policyholders the way they want to.” can recommend comwill receive an estimated panies that align with $5.6 billion in dividends.

Northwestern Mutual is located at 280 their standards and It is expected to be the Granite Run Dr., Ste. 100, in Lancaster. For risk-tolerance related to highest payout in the more information, call 717-205-4040 or visit financial performance. company’s history.”

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ssential oils are derived from plantbased sources, leading people to equate natural with safe; but that’s not always the case. Knowing how and when to use oils is vital, according to Gary Richter, DVM, an integrative veterinarian and medical director of Holistic Veterinary Care, in Oakland, California. A veterinarian trained in the use of essential oils understands the properties of each oil, along with its proper dilution and application, a subject not generally taught in traditional veterinary schools; holistic medicine requires additional training.

With proper use under professional guidance, essential oils can be part of a larger treatment plan, says Richter. Cats are generally more sensitive to oils because they don’t metabolize medicine as efficiently as dogs, he notes. “As one professor used to tell our veterinary class, ‘Cats are not small dogs, so they can’t be treated as if they are’—always good to remember.”

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Just as chamomile tea relaxes humans, anxious dogs find its scent calming. Some vets spray the exam room with lavender between appointments to calm anxious clients.

Sally Morgan, a physical therapist and advanced certified practitioner of the gentle animal bodywork therapy known as Tellington TTouch, sees clients in her Northampton, Massachusetts, office. “I put a drop of a peace and calming blend or lavender on the carpet or a pillow,” she says. “It relaxes the animal and dissipates the smells of previous clients. I don’t use diffusers. The

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odor can be too strong for their sensitive noses. There’s also a danger it could spill and be licked up.”

Certified Professional Dog Trainer Knowledge Assessed Kim Paciotti, owner of Training Canines, LLC, based in Statesville, North Carolina, finds the scent of green apples relieves anxiety and soothes upset tummies for dogs and puppies that suffer from motion sickness. “Cotton balls placed inside a small container clipped to the outside of their crates deliver the smell,” she says. “They don’t have direct contact, but still reap the benefits, allowing the dogs to self-medicate by sniffing when they feel the need.”

Kimberley Wallace, founder of kW Sustainable Brands, in San Diego, burns organic, sweet basil-scented candles for their antiviral, antibacterial properties. Her pugs love the smell. “Our rescue pug has mast cell tumors which compromise her immune system. I do my due diligence to buy all-natural products whenever I can.”

Proceed With Caution Pure essential oils are far too strong to use undiluted, Richter says. Age, physical condition and species are so varied that guessing which oil and how to use it can be dangerous to the pet. “Skin irritation like a hot spot or rash is a relatively minor cynoclub/Shutterstock.com

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One thing I’d say is, learn all you can before using oils around pets. ~Gary Richter, integrative veterinarian and founder of Ultimate Pet Nutrition problem that could benefit from the right essential oil. An open wound requires a veterinary visit,” he says. “Some oils aren’t recommended unless under veterinary guidance. Reactions can range from mere annoyance to toxicity.”

Wintergreen, melaleuca, pennyroyal, tea tree and pine oils cause the most reported problems for dogs, according to PetPoisonHelpline.com. Peppermint, cloves, cinnamon and oregano oil also can be quite strong and require educated use, says Richter. An uneven gait, vomiting, diarrhea, drooling and weakness can be symptoms of toxicity, requiring immediate veterinary care to prevent damage to the central nervous system or organ failure.

In its fragrance and taste, plants have defense mechanisms to ward off destructive insects or to attract bees and butterflies. Those same properties can help people and animals. The plant’s natural compounds can ward off fungi, bacteria, parasites or inflammation. However, just reading a label isn’t enough to know which oils will work best for these problems.

“The Animal Desk Reference II: Essential Oils for Animals, Second Edition,

by Melissa Shelton, is a reader-friendly guide,” says Richter. “I touch on the subject in my book The Ultimate Pet Health Guide: Breakthrough Nutrition and Integrative Care for Dogs and Cats, but for deeper study, I recommend Shelton’s book.”

“One thing I’d say is, learn all you can before using oils around pets,” Richter says. “There’s not a one-size-fits-all formula for dilution for safe use. There are too many variables with oils and animals.”

Be more than a well-meaning pet lover—also be well-educated.

Sandra Murphy is a freelance writer in St. Louis, MO. Connect at StLouisFreelance Writer@MindSpring.com.

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AMAZING EMBRACE The Healing Power of Hugs

by April Thompson

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These behaviors ugs don’t just feel A Primal Need good; they do also turn down our for Connection good. A simple biological response Mata Amritanandamayi, embrace can boost our to stress and may a 65-year-old Indian spirihealth and mood, connect tual leader better known even improve us spiritually and even help as Amma, has hugged mend society. how our immune tens of millions of people

Hugs and other types system works. around the world, earning of affectionate touching her the nickname, “the ~Michael Murphy, can provide numerous hugging saint.” benefits in the face of researcher Amma’s tradition of threats or stress, according hugging people grew organically, from hugto Michael Murphy, Ph.D., a researcher ging someone she noticed in distress, to how with the Laboratory for the Study of she receives massive crowds clamoring for Stress, Immunity and Disease at Carnegie one of her loving, compassionate embraces.

Mellon University, in Pittsburgh. “The

“A hug is a gesture that reveals the research shows that touch behaviors like spiritual truth that, ‘We are not two—we hugs reduce negative responses to threats are one,’” says Swami Amritaswaruand make people feel happier, more secure pananda, one of Amma’s senior disciples. and more supported.”

“In today’s world, where people often feel

In a study of 404 adults, Carnegie alienated and lonely, a hug can uplift and Mellon researchers looked at how social support and hugs affected participants’ sus- make us feel reconnected to the people and world around us.” ceptibility to the common cold after being

Intention is key to the exchange of exposed to the virus. “People experiencing energy that occurs with a hug, says Amrilots of conflict are more likely to get a cold taswarupananda.

“What is important is the when exposed to a virus,” says Murphy. sincerity behind the action—the genuine “But individuals who also tend to receive feeling of love and compassion. A simple lots of hugs appear protected from this adglance or mere touch of the hand can have ditional risk.”

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that same power to make us feel whole if that genuine, heartfelt connection is there.”

Hugs tap into that fundamental human need to belong, says Murphy. “Hugs and other forms of affectionate touch act as powerful reminders that we belong. “These behaviors also turn down our biological response to stress and may even improve how our immune system works.” For example, researchers think that touching might trigger our body to release oxytocin, a hormone that can reduce fear and improve social bonding, Murphy notes. Hugs and the associated oxytocin release can have powerful ripple effects in the body, decreasing heart rate and levels of stress hormones cortisol and norepinephrine, along with improving immune function and pain tolerance. Oxytocin can also trigger the release of feel-good hormones like serotonin and dopamine.

Bridging Divides With a Hug While Murphy cautions that the jury is out on the effects of hugs on strangers, as most research has been done on embraces between loved ones, Ken Nwadike, Jr. has built a national campaign around the concept. Known as the “free hugs guy”, the former competitive runner began offering up hugs during the 2014 Boston Marathon, the year after the deadly bombing.

Nwadike has since brought the Free Hugs Project to more divisive spaces, from political rallies to protests, offering hugs to all to spread love and inspire change.

The Los Angeles activist’s all-embracing hugs are a symbol of unconditional love, respect and unity at a time when tensions and political divisions are running high. For Nwadike, hugs are a way of de-escalating conflict and mending the human divide.

“Communities are divided because of fear, hatred and misunderstanding. Starting the conversation with kindness, rather than hatred, will get us a lot further,” he says.

Consent is always important, and not everyone appreciates an unsolicited hug. But like compliments, hugs are free to give and usually well received. As humans, we bear arms that were built not to harm, but to heal.

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

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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: LB0219) 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 Feb. 28, 2019.

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he origins of socially responsible investment (SRI) in America date back to at least the mid 1700s when John Wesley’s (1703 – 1791) sermon, “The Use of Money,” directed “not to harm your neighbor through your business practices and to avoid industries which can harm the health of workers.”

American economic prosperity and the rise of the middle class, following World War II, provided individuals with savings to invest. The political climate of the 1960s then combined with the growth of the mutual fund industry to provide the foundation of modern alternatives for socially responsible investment, now referred to as sustainable, responsible, impact (SRI) investment.

Today, investors may utilize their personal financial resources as a tool to support or reject corporate or governmental behavior. There are three facets of socially conscious investing: environmental, social and governance, collectively referred to as ESG, that measure the ethical and sustainable impact of an investment. ESG investment considerations include climate change,

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tobacco, alcohol, conflict risk including terrorist or repressive regimes, human rights and transparency and anti-corruption.

The leading voice advancing sustainable, responsible and impact investing across all asset classes is US SIF: The Forum for Sustainable and Responsible Investment.

Its mission is to “Rapidly shift investment practices towards sustainability, focusing on long-term investment and the generation of positive social and environmental impacts.”

According to a US SIF Foundation 2018 Trends Report, approximately 26 percent of all assets under professional management are categorized as SRI. Total U.S.domiciled assets under management (AUM) using SRI strategies grew from $8.7 trillion at the start of 2016 to $12 trillion at the start of 2018, a 38 percent increase.

Mutual funds are the largest of these in terms of number of funds and assets: 636 mutual funds with $2.6 trillion in AUM. The investment approaches most broadly employed by money managers are to avoid investments linked to ESG concerns. Most mutual funds provide access to investment

products containing a diversified portfolio and low minimum investment tailored to the individual investor. Some professional financial advisers will assist individual investors in identifying SRI mutual funds suitable to individual investor objectives.

The overall number of mutual funds incorporating ESG has increased four-fold since 2012. Additionally, 20 exchange-traded funds (ETFs) that incorporate ESG criteria were identified with $3.5 billion in assets at the end of 2011, an increase from the eight ETFs with $2.25 billion in net assets identified in its 2007 report—the first Trends report to track ETFs.

The Trends Report also focuses on the extent to which Employee Retirement Income Security Act of 1974 (ERISA)-governed pension plans added ESG funds after the Department of Labor’s 2015 guidance acknowledged that “environmental, social and governance issues may have a direct relationship to the economic value of the plan’s investment.”

Regarding investment performance, US SIF says, “Several research studies have demonstrated that companies with strong corporate social responsibility policies and practices are sound investments. Studies with such findings have come from Oxford University, Deutsche Asset & Wealth Management, Morgan Stanley Institute for Sustainable Investing, TIAA-CREF Asset Management and the United Nations Environment Programme Finance Initiative, among others. They found that the majority of studies show a positive correlation between ESG standards and corporate financial performance.”

Investors seeking to utilize their financial resources for positive social change now have many financial products and services from which to choose. A qualified, independent, professional financial adviser, who is knowledgeable in this specialty, can help navigate individual investors to the SRI choices most suitable to that investor’s tolerance for risk and personal objectives.

Kenneth S. Ray is a managing partner and registered investment adviser at EPG Advisory, LLC and Safe IRA, located at 24B E. Roseville Rd., in Lancaster. For more information, call 866-472-7233 or visit SafeIRA.org. See ad, page 15.

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Soothing Anxious Kids Natural Remedies Restore Calm

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ids and teens have always had plenty to be stressed about, such as family finances, parental bickering, the birth of a sibling and other challenges on the home front. Then there are the age-old tensions of taking school exams and squabbles with friends and other classmates.

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like art, music and dance in a no-pressure environment help kids get out of “fight-orflight” mode. “Both parents and kids need to have go-to coping skills,” says Rosen.

“Meditation and yoga are safe and work very well.” Kids need to feel a sense of control over their bodies, he adds, and mindful breathing techniques can make a significant difference in how they handle stress.

So can a regular dose of the great outdoors. Exercise helps boost serotonin levels, which decreases anxiety. Timothy DiGiacomo, Psy.D., clinical director of the Mountain Valley Treatment Center, in Plainfield, New Hampshire, emphasizes the value of getting outside. “Connection to nature, calmness and present-moment awareness are all benefits.”

Before parents seek any treatment for their child’s anxiety, Kiel stresses the importance of looking at the basics. “When children don’t get enough sleep, their bodies don’t respond as well to stressful situations.

School-age children need 10 to12 hours of sleep per night, and teenagers should be getting nine to 10 hours.” Sensitivity to certain foods such as gluten or dairy is also something to consider, says Kiel.

Rosen concurs. “Artificial dyes and sweeteners can negatively impact mood and focus. More of an issue, though, is nutritional imbalance.” Skipping breakfast or eating mostly carbs can feed anxiety,

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Dr. Owen Allison

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healthy kids

he notes. “The brain relies on sustainable fuel—a blend of lean proteins, healthy fats—and in some cases, gluten-free, whole grain carbs.”

Eating foods high in healthy fat and protein can help minimize blood sugar fluctuations that can trigger symptoms of anxiety in kids. Probiotics and/or cultured and fermented foods can help gut health and promote equilibrium. Omega-3 fats from fish or vegetarian sources are also important additions.

Helpful Supplements Supplements dosed appropriately for children and teenagers are safe and can offer huge benefits. “Magnesium is good for relaxation, especially anxiety accompanied by muscle tension. B-complex vitamins are also important because they are depleted by stress and help the body to handle stress,” says Kiel. Her herbal recommendations include skullcap, hops and milky oat as teas or glycerin-based extracts. “For teenagers, in addition to these three gentle herbs, I recommend kava kava, which can have a significant calming effect without drowsiness.”

Polyvagal Theory Research by Stephen Porges, Ph.D., a professor at the University of North Carolina, in Chapel Hill, addresses the importance of the vagus nerve, which runs from the brain through the face and thorax to the abdomen.

His polyvagal theory suggests the interconnectedness of emotions, mind and body in both children and adults.

This nerve affects all major organs and plays a critical role in anxiety and inflammation. Mindful breathing and using the vocal chords, especially singing, stimulates the vagus nerve and nourishes well-being. Splashing the face with cold water during times of stress also tones this nerve and reduces acute anxiety.

DiGiacomo emphasizes that different natural therapies offer hope even for severe cases, advising, “It’s important to know that anxiety is highly treatable.”

Marlaina Donato is the author of Multidimensional Aromatherapy. Connect at MarlainaDonato.com.

Six Ways to Practice Mindfulness While Having Fun

by Danielle Nuhfer

M

indfulness is simply paying attention to what is happening in the present moment. Mindfulness activities are like doing exercises for the brain, but kids will also have fun doing them. Parents can encourage relaxation and the development of positive coping skills by adding some of these mindfulness activities to the daily routine: Blowing Bubbles. When blowing bubbles, children focus on slowing down their breathing and becoming aware of just one objective. Encourage younger children to watch the bubbles float in the air and land. Both the blowing and the observing are great mindfulness practices.

Going on Safari. While walking or playing outdoors, have children find as many critters, animals or other living beings as they can. They will begin to slow down and study where different animals reside and hide, really noticing the outdoor environment in a new and different way.

Sensing the Senses. Encourage children to check in with their five senses. Simply ask them to pause and describe what they see, hear, smell, taste and touch. This simple exercise can allow a child to concentrate on their real-time experience.

Food Fun. Try a blindfolded food taste test. This game helps children focus on an individual bite of food and requires them to use other clues to figure out what food they are eating.

Hot Cocoa Breaths. This is a great activity to help a child visualize mindful breathing. Model long, slow and gentle breaths with a steaming cup of hot cocoa and refer to this type of breathing when the child needs to slow down.

Gratitude A-B-Cs. At dinner time or before bed, have each person share something they are grateful for in the order of the alphabet. This game encourages focus, reflection and presence, all while cultivating a grateful heart.

Danielle Nuhfer, MEd and certified mindfulness instructor, provides mindfulness instruction and wellness coaching to educators and their students through Teaching Well.

For more information, email Danielle@TeachingWell.life or visit TeachingWell.life.

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s a special meal for Valentine’s Day or any other, many plant-based dishes are so tasty that no one will miss the meat. Low in fat and sugar and high in ingredients that promote heart health, the following recipes are courtesy of Carol D’Anca, a board-certified nutrition practitioner and author of Real Food for Healthy People: A Recipe & Resource Guide, in Highland Park, Illinois.

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Rich in dietary fiber and low in fat, butternut squash with low-salt vegetable broth and spices is an easy-to-make soup loaded with nutrients and flavor. Allow 40 to 45 minutes to roast the squash.

Butternut Squash Soup Yields: Four servings 1 butternut squash, 2-3 lbs, peeled and cut in cubes to equal 4 cups

3 cups low-sodium vegetable broth Dash red pepper flakes Freshly ground black pepper Pepitas or pumpkin seeds for garnish Preheat oven to 425° F. Line a heavy baking pan with parchment paper. Spread squash cubes in a single layer, using two lined pans if needed. Roast for about 40 minutes or until tender when pierced with a fork.

Alternate method: Wash the squash. Make several slits to allow for escaping steam.

Roast whole in the oven for about 45 minutes or until soft and easy to peel and cut.

Transfer the roasted squash to a food processor or heavy-duty blender. Add remaining ingredients and process until smooth. Add additional broth to reach desired consistency.

Natural Awakenings recommends using organic, fair trade, non-genetically modified ingredients, BPA-free canned goods and non-bromated flour whenever possible.

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Divide into four bowls. For texture and crunch, garnish with roasted pepita or pumpkin seeds.

Hearty Bread

This whole-grain, gluten-free, no-knead, no-mess bread contains flax, sunflower and chia seeds, hazelnuts, oats, coconut oil and maple syrup as a sweetener. Accompanying soup, it makes for a satisfying meal.

This recipe is adapted from “Change Your Life Bread” in D’Anca’s book My New Roots.

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Change Your Life Bread Yields: One loaf 2 cups shelled raw sunflower seeds 1 cup whole flax seeds 1 cup blanched hazelnuts 3 cups rolled oats (use certified gluten-free oats, if needed) 4 Tbsp chia seeds 6 Tbsp psyllium husks Pinch fresh ground coarse salt, preferably Himalayan 2 Tbsp maple syrup 6 Tbsp coconut oil, liquefied at low temperature in a small pan 3 cups water In a loaf pan lined with parchment, combine all dry ingredients, stirring well.

Whisk maple syrup and water together in a measuring cup.

Add to the dry ingredients and mix until everything is soaked and dough becomes thick. If it’s too thick to stir, add one or two teaspoons of water until it’s manageable.

Smooth the top with the back of a spoon.

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Place loaf pan in the oven on the middle rack and bake for 20 minutes. Remove bread from loaf pan, place it upside down directly on the rack and bake for another 30 to 40 minutes.

Bread is done when it sounds hollow when tapped. Let cool completely before slicing.

Store bread in a tightly sealed container for up to five days. Freezes well. For a quick and easy toast, slice before freezing.

The Pleasures of Pasta

Pasta is guilt-free when we use a whole wheat variety that digests more slowly than white flour pasta, avoiding blood sugar spikes, D’Anca says. Gluten-free, grainfree or vegetable pasta can be substituted for whole grain pasta. Fresh asparagus is recommended. If it’s not in season, consider red chard for its bright red and green colors and abundance of vitamins K, A and C. It’s a good source of magnesium, potassium, iron and dietary fiber.

Squeeze garlic from its skins into a large skillet. Add the rest of the ingredients and mix well. Cook over medium heat until the mixture is reduced and thickened to a sauce (coulis), about 20 to 30 minutes. Bring a large pot of water to a boil. Add the pasta and cook until al dente.

Drain the pasta well and place back in the pan. Add tomato coulis and olives. Toss well to infuse flavors. Let warm for 2 to 3 minutes.

Serve at once.

Chickpeas are a great source of fiber. Bell peppers, also known as sweet peppers, are available in white, orange, green and purple. Lycopene gives red tomatoes their color, may reduce LDL (bad) cholesterol and lower blood pressure. Yellow tomatoes have twice as much iron and zinc and higher levels of vitamin B and folate to help red blood cells. Darker tomatoes ranging from purple to black produce higher levels of antioxidants for a reduced risk of cardiovascular disease. Don’t overlook green tomatoes, which are higher in vitamin K and calcium than reds or yellows.

Yields: Serves two, or four if dished over quinoa

Yields: 6 servings for dinner or 8 as a smaller first course.

1 lb of your favorite whole grain pasta 3 large cloves garlic, roasted for about 25 minutes in their skins 3 pints cherry or grape tomatoes, halved 36

Lancaster-Berks

Put mushrooms, tomatoes, red and yellow peppers, onion and garlic in a large roasting pan. Roast for about 30 minutes or until the vegetables caramelize.

Remove the pan and turn the vegetables over. Add the chickpeas and rosemary and return to the oven. Roast for another 30 to 45 minutes until the edges of the vegetables start to turn dark and the chickpeas are browning.

Sprinkle with balsamic vinegar, toss and serve warm as is or over quinoa.

Savory Side Dish

Roasted Chickpeas with Grilled Vegetables

Whole Grain Pasta with Asparagus and Tomato Coulis

Preheat oven to 400° F.

photo by Stephen Blancett

Preheat oven to 350° F.

Use red, orange, yellow or a mix of colors 1½ Tbsp fresh thyme leaves 1 lb fresh asparagus, pencil thin is best (if not available, substitute red chard) ¼ cup pitted Kalamata olives ½ cup fresh basil ¼ cup white wine or white wine vinegar

12 small mushrooms, sliced 2 ripe tomatoes, quartered 1 red bell pepper, cut in strips 1 yellow pepper, cut in strips 1 red onion, cut into wedges, or 1½ cups leeks, halved lengthwise, cleaned, and cut chiffonade-style About 6 cloves of garlic, peeled 2, 14-oz cans of chickpeas, rinsed and drained 2 sprigs of fresh rosemary Balsamic or white wine vinegar

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Burgers for Lunch

These burgers are good either oven baked or grilled, weather permitting. Offer toppings like baby spinach, salsa, nut cheese, pesto, fig jam, mango or slaw. Apple cider vinegar, dill, celery salt and agave nectar to taste makes a dressing for slaw. Thin slices of Granny Smith or Honey Crisp apples add a tang of tart or hint of sweetness.

Black Bean/Veggie Burger 1 16-oz can of black beans, drained, rinsed well and dried on a paper towel ½ red bell pepper, cut in large pieces 1 medium-size onion, cut in large pieces 1 Tbsp chili powder, mild or hot to taste 3 cloves of garlic, rough chopped 1 tsp black cumin 1 Tbsp ground flax seeds 3 Tbsp water Approximately 1 cup bread crumbs (glutenfree if needed) to act as a binder 4 buns or bread of choice

photo by Stephen Blancett

Let it sit on the counter for at least two hours, or all day or overnight. When the dough retains its shape, even when you pull the sides of the loaf pan or lift the parchment, it’s ready to bake.

Eating healthy doesn’t mean all salads, all the time. From appetizer to dessert, healthy, easy-to-make, creative and colorful recipes can improve health and add flavor to life.

Remove the burger mixture to a bowl.

Add bread crumbs until the mix forms into patties.

AS Food studio/Shutterstock.com

Grill for 5 to 10 minutes, turning once, or bake in a 350° F oven on a parchment-lined baking sheet for about 5 to 10 minutes on each side.

Guilt-Free Chocolate Dessert

Make a flax “egg” by mixing the ground flax seeds with the water. Let it sit for 3 to 5 minutes until it thickens to an egg consistency.

Place the bell pepper, onion and garlic in a food processor and process until smooth.

Remove the mixture and drain in a fine sieve. Too much liquid will make the burgers fall apart.

Place black beans in the food processor and pulse to a thick, sticky consistency.

Add the drained red pepper mixture, flax “egg”, cumin and chili spice. Process until lightly mixed.

“Chocolate desserts usually include loads of sugar and butter, making them a highly processed and saturated-fat food,” says D’Anca. “These treats deliver the good fat of cacao nibs and the antioxidants of raw cacao.”

Combine all ingredients in a medium bowl and mix them to a smooth batter. Chill the batter for about 20 minutes.

Almond Butter and Raw Cacao Chocolate Truffles Yields: 12 servings 1 cup almond meal ½ cup almond butter ¼ cup raw cacao, organic 3 Tbsp grade B maple syrup 1 tsp organic vanilla ¼ cup raw almonds, ground ¼ cup raw cacao nibs, ground Finely ground nuts like walnuts or hazelnuts, shredded coconut or raw cacao for texture and added flavor

Roll into either bite-sized or larger balls to serve as is or roll in nuts, coconut or cacao for texture and added taste.

For more recipes and information about nutrition and heart health provided by D’Anca, visit FoodNotMeds.com.

Avery Mack is a freelance writer in St. Louis, MO. Connect via AveryMack@ MindSpring.com.

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Coming Next Month

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Managing Allergies

WARMING UP FOR WINTER SPORTS Sure-Fire Ways to Get Fit

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by Marlaina Donato

hether skiing on Preparing your training. Winter fitness prep fresh powder body should be on classes offer ideal benefits, but on a mountain simple walking or running up top of your list of and down stairs can also do slope, ice skating or snowvacation details. wonders. “Stairs are the closest shoeing, winter recreation offers new opportunities to thing to a hill, and you can get ~Linda Scholl get in shape and a specialcreative with stairs—skipping ized focus for fitness. a stair or hopping. It also has a cardio com “Preparing your body should be on top ponent which helps you adjust to the altitude of your list of vacation details,” says physical of a ski destination,” says Scholl. therapist Linda Scholl, of the University of

Maggie Lehrian, owner of Roots Utah Orthopaedic Center. Her ski fitness Yoga Studio, in Hawley, Pennsylvania, classes in Salt Lake City focus on developing attests to yoga’s benefits for conditioning, four muscle groups: quads, hamstrings, glutes “The standing sequences in yoga practice, and core. “Ideally, you should take six to eight especially hatha yoga, are tremendously weeks to prepare for a ski vacation, but three effective at increasing balance and strength weeks’ prep is better than nothing,” she says. in the legs and glutes needed for crossThat also goes for most winter pursuits. country and downhill skiing, skating and

Sean Sewell, founder of Mountain snow shoeing.”

Fitness School, in Denver, concurs. “People

She recommends adding 30 minutes tend to think that these sports are mostly of cardio, such as walking or running, three quad-dominant, but it’s not necessarily the times a week to a balanced yoga practice case. I believe the body works as a unit, and that includes components of strengthis therefore only as strong as its weakest building and stretching. Yoga fosters link, so all muscle groups are important in concentration and endurance and offers the big picture.” unrealized benefits. “Breathwork can be

Winter-Ready Workouts Lunges, single-leg dead lifts and lateral-motion exercises are all well-suited for tailored

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extremely helpful when traveling to higher altitudes,” says Lehrian. Yoga also scores high for attaining a confident, healthy beach body for a winter Caribbean getaway,

baranq/Shutterstock.com

Links to Learn From General Preparation Ski Ready: Tinyurl.com/SkiReadyVideo Winter Fitness: Tinyurl.com/WinterFitWorkoutPlan Balance Exercises: Tinyurl.com/WinterSportBalanceExercises For Snow Sports: Tinyurl.com/YogaPosesForSnowSports For Skiing: Tinyurl.com/YogaForSkiingPrep

Last-Minute Beach Body Shape Up: Tinyurl.com/BeachShape-UpRoutine with strength-building, core-focused styles such as vinyasa or power flow.

Avoiding Injury Experts agree that the body’s core muscle groups are not only key in getting fit, but play a major role in preventing common injuries.

“The core should always be activated during heavy exercises.

This keeps the back safe and allows for better power output,” says Sewell. “The core is not just the abdominal muscles. I like to think of the core as an area from the shoulders to the knees and both the front and back of the body.”

Proper alignment is paramount. “Skiing involves absorbing a lot of force. It’s literally controlling a fall downhill, so leg alignment is everything,” says Scholl. This applies to many winter sports—including skiing, hockey and ice skating—to avoid injuries to the anterior cruciate ligament, which stabilizes the knee.

Body Basics Being winter-ready also means eating well and staying hydrated, both on and off the slopes. “Eat well and take recovery seriously,” says Sewell. “If you are serious about performance and recovery, then do not skip out on eating.”

Scholl recommends drinking plenty of water, avoiding alcohol before hitting the slopes and consuming a good balance of protein and carbohydrates, especially post-workout or after a day of skiing.

Perks of Winter Sports

Winter-Worthy Workouts According to Mountain Fitness School founder Sean Sewell: n Stretching and warming up are a must for mobility, recovery and most importantly, to maximize all exercises. Using foam rollers or a lacrosse ball and yoga and massage are all recommended. n Kettlebell Swing is the best bang-for-your-buck exercise for glutes, core, calorie-burning and endurance. If this is too advanced, a deadlift can replicate many of the same benefits. n Squat for healthy knees, strong quads and core, and better motor control. Try the goblet squat, offset squat, double kettlebell squat or body squat, or whatever else might be more comfortable. n Lunging is a good starting exercise; step-back, front and side lunges are three options. Add weight when proficient with a kettlebell, dumbbell or even a backpack. n Press for upper body strength and a strong core; pushup, chest press, overhead press.

Start off with a TRX or a high box for pushups to reinforce good form. Once proficient, progress to floor pushups. n Core exercises are for quicker results, safety and reinforcement for the back. Try planks and hollow holds.

According to physical therapist Linda Scholl, the following are recommended for three days a week for six to eight weeks to build strength and skill without overtraining. Repeat each exercise with a 15-second rest. n Hamstrings focus: dumbbell dead lifts standing on one or both legs (three repetitions, 10 each side) n Squats: body weight squat (10, three repetitions progressing to 10, three repetitions each leg)

Choosing a winter sport is ideal to help combat cold weather blues and the all-too-common winter rut. As a bonus, skiing and snowboarding burn a surprisingly high number of calories. In essence, getting outside just makes winter more enjoyable. “Whether it is a solo powder day or a mellow spring day, being in the mountains is empowering and rejuvenating,” says Sewell.

Scholl agrees. “It’s important to stay active, regardless of how cold it is outside. Enjoy winter and where you are.”

Tip: Technique matters. Squat with good form: knees over your ankles in both the frontal and sagittal plane (knees in line with your first and second toe and never in front of the toes throughout the entire squat).

Marlaina Donato is the author of Multidimensional Aromatherapy and several other books. Connect at AutumnEmbersMusic.com.

Check with a physician before beginning an exercise regimen.

n Buttocks/Lateral Motion: speed skater hops (three repetitions of 20 seconds each from side-to-side) n Core focus: plank/side plank (three repetitions of 30 seconds each)

February 2019

41

wise words

Ken Page on

Making Love Last

by Emily Courtney

K

en Page is a licensed clinical social worker, psychotherapist and author of Deeper Dating: How to Drop the Games of Seduction and Discover the Power of Intimacy.

A relationship, intimacy and dating expert, he has led hundreds of workshops on intimacy and spirituality and taught at Columbia University, the Omega Institute and the Garrison Institute. Page

also hosts the Deeper Dating Podcast (DeeperDatingPodcast.com).

What are Core Gifts, and what role do they play in the search for lasting love?

In my decades of work as a psychotherapist and coach, I’ve come to realize again and again that the qualities people feel most embar-

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Lancaster-Berks

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rassed or awkward about—their deepest insecurities—are some of their greatest gifts.

These Core Gifts are like secret parts of ourselves that we often want to hide because we feel so vulnerable around them. But these gifts are where we have the greatest sensitivity and passion; they’re the things we feel and care the most deeply about and the keys to finding someone who really loves us for who we are. When we learn to lead with and cherish our Core Gifts instead of hiding them away, the story of our romantic life completely changes.

But the opposite is true, too. Suppressing our gifts is actually an act of quiet violence against our most authentic self, and it always leads us into situations where we end up feeling diminished or hurt. The degree to which we feel ashamed of those vulnerable parts of ourselves is the degree to which we’re going to be attracted to people who are bad for us.

How can we move past our insecurities to discover and

Natural Awakenings publishes in 80+ markets across the U.S. & the Caribbean • • • • • • • • • • • • • • • • • • • • • • • • • • • •

Gulf Coast AL/MS* • Indianapolis, IN • Portland, OR Phoenix, AZ • Acadiana, LA • Bucks/Montgomery, PA Tucson, AZ • New Orleans, LA • Chester/Delaware, PA East Bay Area, CA • Boston, MA • South Central PA San Diego, CA • Worcester, MA • Lancaster/Berks, PA Northern CO/Cheyenne, WY • Ann Arbor, MI • Lehigh Valley, PA Denver, CO • East Michigan • Northeast, PA Fairfield County/ • Wayne County, MI • Philadelphia, PA HousatonicValley, CT • Western MI • Rhode Island Hartford, CT • Minneapolis/St. Paul, MN • Charleston, SC New Haven/Middlesex, CT • Charlotte, NC • Columbia, SC Washington, DC • Raleigh/Durham/ • Greenville, SC* Daytona/Volusia/Flagler, FL Chapel Hill, NC* • Chattanooga, TN NW FL Emerald Coast • Southeast, NC • Austin, TX* Ft. Lauderdale, FL • Bergen/Passaic, NJ* • Dallas, TX Jacksonville/St. Augustine, FL • Central, NJ • Houston, TX Miami & the Florida Keys • Hudson County, NJ • San Antonio, TX* Naples/Ft. Myers, FL • Monmouth/Ocean, NJ • South Houston/ North Central FL* • North Central NJ Galveston, TX Central Florida/Greater • South NJ • Richmond, VA Orlando • Santa Fe/Albuquerque, NM* • Inland Northwest, WA Palm Beach, FL • Las Vegas, NV • Seattle, WA* Sarasota, FL • Albany, NY • Madison, WI* Space & Treasure Coast, FL • Long Island, NY • Milwaukee, WI Tampa/St. Pete., FL • Hudson Valley W., NY • Dominican Republic Atlanta, GA • Manhattan, NY* • Puerto Rico Hawaiian Islands • Westchester/Putnam/ Dutchess Co’s., NY Southern, ID *Existing magazines • Central OH Chicago, IL for sale Chicago West. Suburbs, IL • Oklahoma City, OK For more information visit our website NaturalAwakenings.com/MyMagazine or call 239-530-1377

honor our Core Gifts?

If you find yourself repeatedly attracted to people who don’t treasure you for who you are, there are Core Gift qualities you haven’t learned to honor. Anywhere you’re insecure, you can ask yourself questions that really change the way you think about yourself. What might be the gift that lies inside this insecurity, and how have I not honored it? Who are the people in my life who have valued my gifts and how did that feel?

You can also discover your Core Gifts by asking yourself what sensitivities keep getting stepped on or neglected—those are qualities you haven’t learned to treasure enough yet.

Why is it important to differentiate between what you call Attractions of Inspiration and Attractions of Deprivation?

This is perhaps the most important distinction you can make in your search for love.

Attractions of Deprivation are attractions

to people who are only sometimes available to love and treat you well, but you become deeply invested in trying to get them to love you because you’re unconsciously trying to heal old childhood wounds through the relationship.

But there are also Attractions of Inspiration; these are people who inspire you by who they are in the world and how they treat you and others. When you start really learning how to honor and lead with your Core Gifts, your attractions change. You’ll start becoming attracted to available people who love you for who you are.

Deciding to say no to Attractions of Deprivation to only pursue Attractions of Inspiration is quite simply the most important decision you’ll ever make in your search for healthy love.

What is the Wave of Distancing, and how can it sabotage relationships?

The Wave of Distancing is the single greatest saboteur of healthy love that I know of.

If you haven’t yet learned to honor your

Core Gifts, you’ll want to flee when you meet Attractions of Inspiration who are available and kind. You may begin noticing qualities about them that irritate you and find yourself wanting to leave—this is what I call the Wave.

The Wave is fear, because something deep inside you knows that this person could be special, and to open yourself up to and possibly be hurt by a kind person is a very scary thing. So your psyche unconsciously protects you by making you want to flee, and if you don’t understand this, then you may leave what could be a wonderful relationship.

If you do understand it, you’ll come to realize that like a wave, it hits hard, but then passes. If you can stick around long enough and just keep enjoying that person throughout the Wave, those feelings will disappear and the attraction will return.

Emily Courtney is a freelance health and wellness writer and editor living in northern Colorado. Connect at EmilyCourtneyWrites@gmail.com.

February 2019

43

Day Program Sat. March 9, 2019 10 AM - 4 PM

inspiration

March 21, 28, April 4, 11 March 29-31 April 1-5 April 7 April 12-14

Grief and Grace: A Lenten Journey Visit our w for o ebsite with Christine Eberle 2019 C ur full alenda Weekend Directed Retreat r!

Icon Writing Retreat 2019 with Jody Cole “Art of the New Covenant: Charcoal Art Retreat” with Patricia Sisca Pace, Ph.D. “Watch and Pray”: With Christ in Holy Week / Weekend Retreat with Fr. Keith Maczkiewicz, SJ

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

w w w.JESUITCENTER.org

jamesteohart/Shutterstock.com

Love Is Stronger Than Death: Lenten Day of Prayer with Frank Kaminski, SJ

A COMMON HEART SONG Whales Point the Way

J

by Mark Nepo

ust as whales are born with an instinct for the deep, we are born with an impulse toward creating a quality of life. No matter the type of work that leads us there, following that impulse is the destiny of each soul, so we search to find our medium through which aliveness can express itself. Following our instinct for the deep, we find each other.

In areas of the Atlantic and Pacific oceans, whales sing basically the same song, and when a new verse is added, they all incorporate it. As humans, we have a greater capacity to communicate, yet we resist adding to our common song.

Whales occupying the same geographical areas that may include large oceans tend to sing similar songs with local variations, but whales from other regions of the world will sing entirely different songs. Once united, though, they find a common pitch. The songs are constantly evolving over time, and old patterns are not repeated.

In essence, whales stay current, freshly updating their communications with each other. It’s a noble task for us all to emulate.

Most whales, especially humpbacks, compose patterns of sound that are strikingly resonant with human musical traditions.

What helps whales be such good communicators is that sound travels about four times faster in water than on land. Thus, it is profoundly easier to hear in the deep. Dwelling there, we have a better chance of staying current and hearing our common song.

When we follow our instinct for the deep, we discover our common song, which brings us alive. Through this unfolding, we make our contribution to the common good. From generation to generation, all that we learn and create adds to this living work of art we call a quality of life.

Adapted excerpt from More Together than Alone, by Mark Nepo.

Connect at MarkNepo.com and ThreeIntentions.com.

44

Lancaster-Berks

NALancaster.com | NABerks.com

calendar of events

of Lancaster, Old Philadelphia Pike, Lancaster.

717-327-4663. FamilyChiropracticLancaster.com.

WEDNESDAY, FEBRUARY 6

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

$ave Time & Energy!

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

FRIDAY, FEBRUARY 1 Life After Death Discussion Group & Potluck – 6:30-8pm. Christel shares about her transformative near-death experience and attendees are invited to tell their own stories, paranormal experiences, and thoughts on death and the afterlife. Bring food or drinks to share. Shakti Healing Therapies held at Drager Farms, 1558 Old River Rd, Marietta. 717758-4026. ShaktiHealingTherapies.com.

Sound Medicine Journey – 7-9pm. Angela Blueskies offers a gently guided journey. Enter into a receptive state of relaxation and bathe in a lush array of sounds including voice, toning, harmonium, strings, flutes, chimes & bowls. $30adv/$40 door.

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

SATURDAY, FEBRUARY 2 First Saturdays at The Nature Place – 9am-4pm.

Every first Saturday at 9am and again at 3pm, learn about a different nature-based educational $7/per person. Berks Nature members receive a 30% discount. Register: BerksNature.org/Events. Berks Nature, 575 St. Bernadine St, Reading.

New Patient Day – 9:30am. Receive a new patient evaluation for just $20. Sheehan Natural Health offers 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.

Despacho Ceremony – 1-3:30pm. An ancient tradition of creating, then burning, a nature mandala in community to show gratitude and offer prayers.

Soothing Relief from burning, itching and pain caused by viral skin outbreaks

KulpritLLC.com 610-392-8239

Led by Angela Blueskies, an Initiate of the Q’ero healing tradition from the Andes. $35adv/$40door.

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

Say NO to 5G Assault – 1pm. Learn about the plan for rollout of the 5G Network in our area by the telecom industry, the safety and health concerns that affect all of us and be a part of creating solutions.

Tellus360, 2nd Floor, 24 E King St, Lancaster. For information: 717-898-3359.

Healing Sound Bath – 7pm. Calm the mind, relax the body when you become immersed in the deep meditation from the healing vibration and beautiful sounds of crystal and Tibetan singing bowls. $25.

Space limited, registration required. Heart Space | Happy Place. S Second St, Columbia. 717-9744841. HS-HP.com.

SUNDAY, FEBRUARY 3 Labyrinth Walk – 12-3pm. Walk with meditation.

Free. Unitarian Universalist Church of Lancaster, 538 W Chestnut St, Lancaster. 717-393-1733.

UUCLOnline.com.

Introduction to Astrology – 1-3pm. Learn the basics in a fun and interactive hands-on learning experience. Meets every Sunday for five weeks covering multiple topics. All materials included. Bring a friend discount available. Registration required. $300. A Natural Approach, 28 N 4th St, Columbia.

717-449-5752. StephenJarvisAstrology.com.

TUESDAY, FEBRUARY 4 Wellness Walk with Giant Nutritionist – 5:306:30pm. Adults. Kilene Knitter will take you through the store, showing you the best ways to shop to meet your health needs from health on a budget to weight management to specific dietary needs. Free. Giant Food Stores, 1008 Lititz Pike, Lititz. Registration required, email Kilene.knitter@ giantmartins.com or call 717-293-1462.

TUESDAY, FEBRUARY 5 Workshop: Detox & Cleanse for Life – 6:15-7pm.

Become better informed, healthy and well-balanced.

Free. Registration required. Family Chiropractic

PASA Annual Sustainable Agriculture Conference – thru 2/9. Farmers, homesteaders, educators, and others gather for four days of intensive learning on more than 160 food and farming topics. $10-$150 (trade-show only, ½ and full day and full conference pricing. Lancaster County Convention Center, 25 S Queen St, Lancaster. 814-349-9856. PASAFarming. org/Convention.

THURSDAY, FEBRUARY 7 Craft Circle – 5:30-8pm. All are welcome to a relaxing time of fellowship. Crafts do not need to be yarn or fiber related. Held first Thursdays. Free. Bent Limb Farm, 592 Stone Hill Rd, Shoemakersville.

484-797-2263. BentLimbFarm.com.

Cooking Class: Souper Suppers – 6pm. Tina Bare teaches how to ladle up easy soups your family will love. Hands-on and gluten-free class. $65. Preregister. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

Circle of Hope Group – 7-8:30pm (six-wk session). Circles of Hope are safe places in which survivors of childhood sexual abuse are invited to share common ground with other survivors and look at the way our lives have been shaped by our trauma, as well as by our strength, struggle, and resilience. $125. Limited to 8 participants. Held at Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. For info/registration: 717-560-9989 ext 254, or LDurbin@SCCLanc.org.

Sacred Sound Immersion – 7-8pm. Deeply relax on a zero-gravity chair while breathing in salt air as sound washes over you. Nurture your Nature will play multiple crystal and Tibetan bowls, chimes, and gongs. Leave feeling mentally and physically relaxed. Open to 8 participants. $50. The Salt Lounge, 4 Wellington Blvd, Suite 110, Wyomissing.

610-743-4613. TheSaltLounge.net.

Deep Relaxation with Yoga Nidra – 7pm. When deep healing and relaxation is needed. Yoga Nidra is the science of deep relaxation and this practice is said to be the equivalent of 4 hours of sleep. $20. Space limited. RSVP: Heart Space | Happy Place, South Second St, Columbia. 717-974-4841. HS-HP.com.

SATURDAY, FEBRUARY 9 Cooking Class: Sugar Cookie & Icing Workshop –10am. For kids of all ages. Stephanie Samuel,

Come Home to Your Self!

Workshops Retreats Creatively Fit Coaching

Y

Intuition

Y

Creativity

Y

Empowerment

Y

Connections

Susan Korsnick : Art & Soul susankorsnick.com

Find me on February 2019

45

owner of Sugar Whipped Bakery, teaches how to mix, bake and ice sugar cookies. $65. Pre-register.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-626-6002. ZestChef.com.

RELEASE

Anxiety * Stress * Fears * Pain Habits * Patterns * Blockages

with Hypnosis

Call for your free consultation.

“I spent 25 years in talk therapy in an effort to feel better but nothing really ever improved. After a few hypnosis sessions with Dr. Soponis I experienced a profound change in my attitude. We released old patterns that impeded my ability to enjoy life. I now experience love and joy. I find hypnosis to be a powerful and effective tool to change any area of your life.” ~ Nancy

Annelle Soponis, Ph.D., BCH, CI 6 Hearthstone Drive, Reading, PA 19606

BridgeHypnosis.com 610-509-7610 Ever wonder how

is provided to you

FREE

every month?

Our local Advertisers make it possible!

Please support our Advertisers!

And let them know you saw them in Natural Awakenings.

Thank you.

46

Lancaster-Berks

Rites of Late Winter: Awareness, Potential & Emergence –10:30am-3pm. Adam Davis leads a transformative three-part journey using shamanic techniques to identify problems both personal and global, realize our potentials, and emerge ready. $35adv/$40 door. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

Aroma Euphoria – 11am-12pm. Essential oils can help create a warm and inviting environment while instilling feelings of joy and happiness. Learn about several plant essences known for their euphoric and emotionally stabilizing aromas. Free. Registration required. A Natural Approach, 28 N 4th Street, Columbia. 717-4490336. ANaturalApproachToLife.com.

Connected Awareness – Lancaster – 2-4pm. A group created by Magali Diskus to meet and participate in diverse activities to Inspire, Shine, Share, Discover, Experience, Feel, Connect with Nature and each other. In this group of like-minded people, we support and empower each other. By donation. A Natural Approach, 28 N 4th Street, Columbia. 717449-0336. ANaturalApproachToLife.com.

SUNDAY, FEBRUARY 10 Heart Meditation & Reiki Relaxation – 3-4pm.

Relax on zero-gravity chairs during this 20-minute meditation while breathing salty air. Nancy Mintzer gives healing and relaxing reiki energy to each participant during this group salt session.

Open to 8 participants. $35. The Salt Lounge, 4 Wellington Blvd, Suite 110, Wyomissing. 610-7434613. TheSaltLounge.net.

Second Sunday Sound Meditation – 7-8:15pm.

Singing bowls, gongs, voice, shruti box, frame drum, and more by trained sound therapists. Limited space. To register: Eventbrite.com or email: SoundwiseHealth@aol.com. Soundwise Health, Suite 273, 313 W.Liberty St, Lancaster.

TUESDAY, FEBRUARY 12 Wellness Walk with Giant Nutritionist – 5:306:30pm. Adults. Kilene Knitter will take you through the store, showing you the best ways to shop to meet your health needs from health on a budget to weight management to specific dietary needs. Free. Giant Food Stores, 1008 Lititz Pike, Lititz. Registration required, email Kilene.knitter@ giantmartins.com or call 717-293-1462.

Workshop: Cholesterol-the Truth – 6:15-7pm.

Become better informed, healthy and well-balanced.

Free. Registration required. Family Chiropractic of Lancaster, Old Philadelphia Pike, Lancaster.

717-327-4663. FamilyChiropracticLancaster.com.

WEDNESDAY, FEBRUARY 13 GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. This monthly group provides sources of help, compassion, and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Preregistration for new attendees is required. Contact Marjorie Paradise at 717-951-2720. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

NALancaster.com | NABerks.com

Weight Loss Info Session – 6:30pm. Learn about our easy, personalized, effective and medically supervised program. Free. RSVP required. Kulp Nutrition & Wellness Center, 52 Morgantown Rd, Reading.

610-208-0404. KulpNutritionWellness.com.

THURSDAY, FEBRUARY 14 Dishes2Nourish (D2N): Lower-Sodium Soups – 10-11am. The sodium content of many restaurant or grocery soups is too high for what the doctor recommends. Learn, share and taste the many ways to have a flavorful, but not salty, soup. Free. Lancaster Cancer Center, 1858 Charter Lane, Greenfield Corporate Center, Lancaster. Seating limited. To register: 717-291-1313 ext. 102 or LColeman@ LancasterCancerCenter.org.

Valentine's Celebration: Yoga is Love – 6-8:30pm.

An evening of simple partner yoga practices, including cooperative postures, breathing, meditation and relaxation. Accompanied by live sacred music and followed by an assortment of delightful treats.

Individuals welcome. $35/couple. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamalaFoundation.org.

FRIDAY, FEBRUARY 15 Professional Ethics in Action – 9am-4pm. “Honesty, Morality and Integrity in a Shifting World.”

A look at professional ethical code of conduct – as well as the greater values of honesty and integrity; how they help us with boundaries in our work and peace in our hearts. Six CE and psychodrama credits provided. $85. Registration required. Karen Carnabucci, LCSW, TEP, 313 W Liberty St, Lancaster. 717-466-0788. RealTrueKaren.com.

Date Night: Partner Yoga & Thai Massage – 7-8pm. Build trust, strengthen emotional bonds, and experience the benefits of deep assisted stretching. All couples, partners, spouses, and best friends welcome. $30/couple. Provided by Shakti Healing Therapies at Columbia Kettle Works, 40 N 3rd Street, Columbia.

717-758-4026. ShaktiHealingTherapies.com.

SATURDAY, FEBRUARY 16 Children with ADHD – 9-10:30am. Dr. Bushong offers ways to support the child with attention deficits. Light breakfast served. Free. RSVP requested.

Lancaster Brain & Spine, Fruitville Pk, Lancaster.

RSVP: Cassidy@LancasterBrainAndSpine.com or 717-299-9600. LancasterBrainAndSpine.com.

New Patient Day – 9:30am. Receive a new patient evaluation for just $20. Sheehan Natural Health offers 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.

Rise Above Intuitive Paint Practice – 10am-4pm.

Experience an intuitive paint practice, sound bath, and guided visualization with a Palette of Possibilities. Paint your wings and elevate belief in what is available now. $125 includes all supplies (except canvas) and lunch at Moonstone Manor, 2048 Zeager Rd, Elizabethtown. To register: SusanKorsnick.com or BrownPaperTtickets.com/event/4024853.

Reiki II with Master Sarah Preston – 10:30am4pm. Reiki is a simple, beautiful form of energy work.

This class reviews Reiki I, teaches Reiki II power symbols and distance healing and enhances emotional and spiritual healing. $195 incl. book and attunement. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

Holistic Cruise Info Session – 12-2pm. Come sail with us on a Journey of Wellness for your body, mind, and spirit. Learn from our expert practitioners how you can bring health, peace, and harmony into your life through holistic practices. Free. A Natural Approach, 28 N 4th Street, Columbia. 717-9326689. ANaturalApproachToLife.com.

Healing Sound Bath – 7pm. Calm the mind, relax the body when you become immersed in the deep meditation from the healing vibration and beautiful sounds of crystal and Tibetan singing bowls. $25. Space limited, registration required. Heart Space | Happy Place, S Second St, Columbia. 717-974-4841. HS-HP.com.

savethedate Reiki II Okuden

Okuden means inner or hidden teachings to go deeper into a personal and spiritual reiki journey. Reiki II introduces three of the reiki symbols and mantras. Three Attunements/ Reiju and Japanese reiki techniques and meditations will be shared along with significant hands-on experience.

Saturday, February 16 • 9am-4pm Sunday, February 17 • 9am-4pm $225 includes attunements, certificate and manual Helene Williams Reiki 313 W Liberty St, Lancaster.

717-269-6084 For info/registration: HeleneWilliamsReiki.com

TUESDAY, FEBRUARY 19 Cooking Class: Sensational Scones –10am or 6pm. Val Baer, author of Baking with Whole Grains, demonstrates tips and tricks for tender scones. Enjoy coffee or tea with scones. A demonstration class. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

For the Love of Words – 5-7pm. An informal approach to sharing and crating and appreciating poetry. Bring in progress original or published poetry to share. Beginners welcome. By donation.

A Natural Approach, 28 N 4th Street, Columbia.

717-449-0336. ANaturalApproachToLife.com.

Workshop: What is Chiropractic? – 6:15-7pm.

Become better informed, healthy and well-balanced.

Free. Registration required. Family Chiropractic of Lancaster, Old Philadelphia Pike, Lancaster.

717-327-4663. FamilyChiropracticLancaster.com.

Full Moon Meditation – 6:30-7:30pm. Harness the powerful energy of the full moon with positive intention and silent meditation. Chairs will be available or bring your own meditation cushion. By Donation. Shakti Healing Therapies held at Drager Farms, 1558 Old River Rd, Marietta. 717-758-4026.

ShaktiHealingTherapies.com.

THURSDAY, FEBRUARY 21 Healing Together Support Group – 6pm. Light dinner and refreshments. Group 6:30pm. Cancer is a life-changing event affecting patients, family and friends. Talking and sharing with others on the same journey can help. Lancaster Cancer Center, 1858 Charter Lane, Greenfield Corporate Center, Lancaster. Registration required: Mindy DeGreen at 717-725-4402 or MindyDeGreen@gmail.com.

Cooking Class: Cast Iron Cooking – 6pm. Learn how to season, re-season, clean and store. Partial hands-on class, with demonstration on the stove-top and an oven finish. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002.

ZestChef.com.

Community Reiki – 6:30-8:30pm. 25-minutes of reiki offered every third Thursday of the month.

By appointment, by donation. The Farm and Home Center, 1383 Arcadia Rd, Lancaster, 717-824-9209.

LancasterCommunityReikiClinic.org.

Candlelight Reiki Restorative Yoga with Crystal Healing – 7pm. Come for relaxation and maybe even some deep inner healing. Crystals, ambiance and practice support surrender and letting go of stress and tension. $30. Space limited. RSVP: Heart Space | Happy Place, South Second St, Columbia.

717-974-4841. HS-HP.com.

FRIDAY, FEBRUARY 22 Salty Pilates & Champagne – 6-7pm. Improve balance and posture while inhaling the salty therapeutic air inside the main salt room. Emily Wagner leads this fun 60-minute classical Pilates mat class.

Champagne toast afterwards. Open to 8 participants. $35. The Salt Lounge, 4 Wellington Blvd, Suite 110, Wyomissing. 610-743-4613. TheSaltLounge.net.

Ethereal Violin Meditation – 7-8pm. Professional violinist and yoga teacher Helena Lalita will guide students through a short session of gentle movement and pranayama (breathing) followed by long, deep relaxation and sound bathing. $15adv/$20 door.

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

SATURDAY, FEBRUARY 23 Free Film Screening: Evolution of Organic – 1pm.

Rodale Institute offers a free screening of the documentary film Evolution of Organic in their on-site theater. Free, registration required: RodaleInstitute. org/events/evolution-of-organic. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1475.

Vision Board Workshop – 1-3:30pm. Manifest your future with a cacao intention ceremony, vision board workshop and tidbits to eat. Materials to make your vision board are included, but magazines to share appreciated. $20. Register: Tula Yoga at the Restorative Center, 6 Hearthstone Court, Suite 304, Reading. 610-781-1430. TheRestorativeCenter.com.

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

savethedate Reiki in Health Care Workshop

Intended for anyone who has an interest in bringing reiki into health care settings in a professional and practical way. This activity has been submitted for 6 CEUs to the American Holistic Nurses Association, accredited as an approver of continuing nursing education by the American Nurses Credentialing Center’s Commission on Accreditation.

9 W. Grant Street Lancaster, PA

717.290.1517

Saturday, February 23 • 9-4pm $125 Helene Williams Reiki ReikiSpace & Learning Place Sturbridge Business Park 2793 Old Post Road, Suite 10, Harrisburg.

For info/registration: HeleneWilliamsReiki.com

We’re open: Mon 11-4 F Tue & Fri 9:30-5 Wed & Thu 10-5 F Sat 9:30-4

Visit us online for Events and Classes HerbsFromTheLabyrinth.com/Events February 2019

47

savethedate Earth Rising ~ Honoring Gaia, Empowering Ourselves

Three days of free events to honor our intuition and facilitate accessing our inner guidance. Presenter: Dr. Nancy Vedder-Shults, educator, musician, and author.

MONDAY, FEBRUARY 25 Community for Holistic Integration Meet Up – 9:30-11am. CHI meets monthly to connect holisticminded businesses and community members to share ideas, network and educate the community on holistic practices. All are welcome. By donation. ReikiSpace and Learning Place, 2793 Old Post Rd, Suite 10, Harrisburg.717-873-6195. CHIiofCentralPa@gmail.com.

TUESDAY, FEBRUARY 26 Workshop: 5 Secrets to Living Longer – 6:15-7pm.

Become better informed, healthy and well-balanced.

Free. Registration required. Family Chiropractic of Lancaster, Old Philadelphia Pike, Lancaster. 717327-4663. FamilyChiropracticLancaster.com.

WEDNESDAY, FEBRUARY 27 Free Talk: Healthy Heart - Healthy You – 6:307:30pm. Prevent heart disease with healthy choices & lifestyle changes. Free. Link Chiropractic Clinic, 3130 Pricetown Rd, Fleetwood. 610-944-5000.

Weight-Loss Info Session – 6:30pm. Learn about our easy, personalized, effective and medically supervised program. Free. RSVP required. Kulp Nutrition & Wellness Center, 52 Morgantown Rd, Reading.

610-208-0404. KulpNutritionWellness.com.

THURSDAY, FEBRUARY 28 Wellness Talk: Treating Neuropathy - 6pm. Dr. Hazlet provided education with a time for Q & A. Free.

Lancaster Brain & Spine, Fruitville Pk, Lancaster.

RSVP: Cassidy@LancasterBrainAndSpine.com or 717-299-9600. LancasterBrainAndSpine.com.

savethedate Hypno-Weight-Loss Group

Dr. Soponis, a board-certified hypnotist, supports you through a four-week weightloss experience using the power of your subconscious to change your relationship with food. You are encouraged to record the hypnosis sessions. Limited to 10 participants.

Tuesdays, March 5, 12, 19, 26 10am-noon $160/series (due at first session) Exeter Community Library 4569 Prestwick Dr, Reading To register: 610-509-7610 BridgeHypnosis.com

48

Lancaster-Berks

Friday, March 15 • 7:30pm “Science & Divination” Saturday, March 16 • 9:30am-4pm “The World is Your Oracle” Sunday, March 17 • 10am Worship: “Balancing Light & Dark”; 1-3pm “Goddess Chanting” Free. RSVP required to EarthRising2019@gmail.com UUCL, 538 W Chestnut St, Lancaster Saturday program: Lancaster County Park, Pavilion #22

plan ahead SATURDAY, MARCH 9 Love Is Stronger Than Death: Lenten Day of Prayer – 10am-4pm. Begin the season of Lent by taking a Saturday away for prayer and reflection at the Jesuit Center for Spiritual Growth. Draw closer to the love of Christ, a love truly “stronger than death.” $50 ($25 non-refundable deposit) includes lunch. Jesuit Center for Spiritual Growth, 501 N Church St, Wernersville. Info/Register: MLeonowitz@JesuitCenter. org. 610-670-3642. JesuitCenter.org.

MONDAY, MARCH 11 Women’s Memoir Writing Workshop – 6:308:30pm (Mondays thru 4/8). “Exploring Our Life Stories.” Our memories have the power to illuminate, enlighten, and heal. Explore your story - happy or sad - in our safe haven of warmth, whimsy, and trust. Call for fees and directions. Write from the Heart Lancaster Studio. 717-393-4713. WriteFromTheHeart.us.

THURSDAY, MARCH 14 Women’s Intro Writing Workshop – 6:30-8:30pm (Thursdays thru 4/11). ”Writing Without Fear.” A fun, non-intimidating look at how creativity flows when we let go of our inhibitions. Write to relax, in our safe haven of warmth, whimsy, and trust. Beginners welcome. Sharing optional. Call for fees and directions. Write from the Heart Lancaster Studio.

717-393-4713. WriteFromTheHeart.us.

WEDNESDAY, MARCH 20 Women’s 2-Hour Pop-up Writing Workshop – 6:30-8:30pm. A laid-back, non-intimidating gathering in an atmosphere of warmth, compassion and trust. No grades, grammar, judgement or stress.

Beginners welcome. Sharing optional. Call for fees and directions. Write from the Heart Lancaster Studio. 717-393-4713. WriteFromTheHeart.us.

WEDNESDAY, MARCH 27 Free Workshops for Cancer Patients and Caregivers – 6:30-8:30pm (8-wk series thru 5/29, no class

NALancaster.com | NABerks.com

4/10 and 5/8). Explore how playfulness trumps fear, opening the door to courage, passion, and the confidence to create. Free. Registration required.

The Lancaster General Health/Penn Medicine Ann B. Barshinger Cancer Institute, Lancaster.

717-544-4636.

THURSDAY, MARCH 21 Grief and Grace: A Lenten Journey – 1:30-3pm or 7-8:30pm (series: 3/21, 3/28, 4/4 and 4/11).

Christine Eberle adapts for the grieving soul the traditional Lenten practices of prayer, fasting, and almsgiving, using conversation, poetry, and ritual to guide participants along a path of deepening trust. Light refreshments served, meals by reservation. $100/series ($50 non-refundable deposit).

Jesuit Center for Spiritual Growth, 501 N Church St, Wernersville. Info/Register: MLeonowitz@ JesuitCenter.org. 610-670-3642. JesuitCenter.org.

FRIDAY, MARCH 29 Weekend Directed Retreat – thru 3/31. A weekend directed retreat is a privileged means of deepening one’s intimacy with God. Liturgy is offered each day, and there are opportunities for Reconciliation, Eucharistic Adoration, and massage. Cost: $240 ($120 nonrefundable deposit). Jesuit Center for Spiritual Growth, 501 N Church St, Wernersville.

Info/Register: MLeonowitz@JesuitCenter.org. 610670-3642. JesuitCenter.org.

savethedate Empowered Light Holistic Expo Inspiring lectures, meditations, alternative healing treatments, and intuitive readings, natural products and unique gift items.

Empowered Light Holistic Expos focus is on healthier lifestyles, stress reduction, self-care, new information, ideas and connection.

April 26-28 Fri 4-9pm; Sat 9am-7pm; Sun 10am-5pm Greater Philadelphia Expo Center Oaks, Pennsylvania EmpoweredLight.com

savethedate Come Home to Your Self June 18-20, 10am-4pm

Nurture body, mind, and spirit through meditation, guided visualization, movement, sound bath, intuitive experiences & creativity. $375

Journey of Young Women Retreat (for girls ages 8-12) July 16-18, 10am-4pm

Certified Journey of Young Women coach & experienced teacher guides exploration of personal power, broader concept of beauty, healthy choices, creativity & connection to nature. $425 Supplies, lunch, beverages & snacks included.

Provided by Susan Korsnick Art & Soul Moonstone Manor, 2048 Zeager Rd, Elizabethtown Register at SusanKorsnick.com

ongoing events

sunday Kirtan and Satsang – 1:30-2:30pm. 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.

Contemplative Mass – 5-6pm. Quiet, reflective meditative experience of Holy Communion with interfaith teachings. Come as you are, yoga mats welcome and chairs are available. Saint James Episcopal Church, 119 N Duke St, Lancaster. 717397-4858. SaintJamesLancaster.org.

monday Relaxing Flow Yoga – 9:30am. Enjoy a laid-back practice in a small quaint setting. Intimate class size of 6, registration is required 1hour prior by text: 717-974-4841. $15 or 25% off 10class pass. South Second Street Columbia. HS-HP.com.

Reiki Share – 7:30-9pm. Join 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. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073. KulaKamala Foundation.org.

Chakra Vinyasa + Elemental Breathwork – 7:05-8:05pm. $12/class. Call to reserve your spot. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430.

TheRestorativeCenter.com.

wednesday 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 class. $5. Bright Side Opportunities Center, 515 Hershey Ave, Lancaster. 717-509-1342.

saturday

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. KulaKamala Foundation.org.

Beginner Yoga – 10:15-11:15am. This class is for the true beginner or for someone looking to deepen their understanding of yoga beyond the poses. Explore the fundamentals of classical yoga by learning: yoga asanas (poses), breath awareness, meditation techniques, and yogic philosophy. $12.

Register with Birdsboro Fitness & Splash, 320 W Main St, Birdsboro. 610-575-0888. AOPaddle.com.

The Ultimate Health Care Workshop – 7pm.

Learn how natural health care can change your life.

Bring your questions about health and well-being.

Now is the time to change the conversation – now is the time to learn how to be healthy. Heath Wellness Center,14 West Main St, Landisville. 717-530-5555.

HeathChiropractic.com.

thursday

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

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

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

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

Gentle Yoga – 8-9am. A safe, simple approach, in a slow and easy-paced class. Offers deep breathing, relaxation and stretching while building strength and flexibility throughout the body. For beginning yoga practice, recovery from an injury or a modified approach. $12. Register with Birdsboro Fitness & Splash, 320 W Main St, Birdsboro. 610-575-0888.

AOPaddle.com.

Restorative w/Meditation – 7:30-8:30pm. Restorative postures, yoga nidra, healing crystal bowls and seated meditation. $12/class. Call to reserve your spot. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-7811430. TheRestorativeCenter.com.

Chiropractic Education Class – 6-6:30pm. Free.

Kulp Chiropractic Clinic, 52 Morgantown Rd, Reading. 610-208-0404. KulpChiropractic.com.

Contemplative Prayer Teaching – 7-8:15pm.

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

Reiki-Infused Restorative Yoga – 11am. Relax and restore in a small quaint setting. Intimate class size of 6, registration is required 1hour prior by text: 717-974-4841. $20or 25% off 10class pass. South Second Street Columbia. HS-HP.com.

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

Restorative yoga is all about letting go, so you'll be taken through a few basic postures and shown how to prop yourself accordingly to achieve optimal peace and relaxation. Crystal bowls, gong, acoustic guitar, and a variety of other instruments provide soothing music. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading.

484-509-5073. KulaKamalaFoundation.org.

Chair Yoga – 9-9:45am. Gentle yoga while seated on a chair. Teri Butson RYT200. $5. Bright Side Opportunities Center, 515 Hershey Ave, Lancaster.

717-509-1342.

tuesday

Beginner Yoga – 5:15pm. For the true beginner or for someone looking to deepen their understanding of yoga beyond the poses. Explore the fundamentals of classical yoga by learning: yoga asanas (poses), breath awareness, meditation techniques, and yogic philosophy. $12. Register with Birdsboro Fitness & Splash, 320 W Main St, Birdsboro. 610-575-0888.

AOPaddle.com.

Relaxing Flow Yoga – 9:30am. Enjoy a laid-back practice in a small quaint setting. Intimate class size of 6, registration is required 1hour prior by text: 717-974-4841. $15 or 25% off 10class pass. South Second Street Columbia. HS-HP.com.

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

SaintJamesLancaster.org.

Gentle Yoga – 8-9am. A safe, simple approach, in a slow and easy-paced class. Offers deep breathing, relaxation and stretching while building strength and flexibility throughout the body. For beginning yoga practice, recovery from an injury or a modified approach. $12. Register with Birdsboro Fitness & Splash, 320 W Main St, Birdsboro. 610-575-0888.

AOPaddle.com.

Stand Up Paddle Board Yoga – 10:15am11:15am. Enjoy the gentle and therapeutic nature of a Yoga practice, coupled with the soothing effects of the water. Challenge your balance and engage the mind, body and spirit while floating into a world of rejuvenation and respite; Beginners welcome. $25. Birdsboro Fitness & Splash, 320 W Main St, Birdsboro. 610-575-0888. AOPaddle.com.

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

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 FULL-TIME TECHNICIANS – to aid in the removal of mold, dry down of structure, indoor construction demolition. Must be team-oriented, detailed, hardworking, have great communication skills and compassion toward people in need of our help. Expect overtime hours and heavy lifting. Company pays training and certifications.

Clean driving record, clean drug test and ability to pass a background check is a must to work at DC Eager. 717-989-5763.

February 2019

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community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email 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 34.

BREATHWORK THERAPY SHAKTI HEALING THERAPIES Christel Emenheiser 1558 Old River Rd • Marietta 717-757-4026 ShaktiHealingTherapies.com

Journey on the breath to improve overall well-being and raise your consciousness. Therapeutic breath-work combined with energy and sound healing benefits PTSD, grief, anxiety, depression, and more. Private and group sessions. Experience this unique, powerful practice and set your spirit free!

LANCASTER ACUPUNCTURE Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 LancasterAcupuncture.com

CHIROPRACTIC A THERAPEUTIC EFFECT

Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine.

Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds digestive problems, and insomnia and support your overall well-being. See ad, page 13.

ANIMAL-ASSISTED THERAPY Grey Muzzle Manor

57A Kutz Rd • Fleetwood 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor Grey Muzzle Manor provides animal assisted therapy, enabling individuals to interact with a variety of animals in a therapeutic setting along with the support of a mental health professional. Non-judgement and healing presence, along with art and animal therapies, including EAGALA model of equine-assisted therapy, are utilized within a client-centered and strength-based approach in this process of self-discovery and healing.

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 Center 219 W Walnut St • Lancaster 717-390-9998 BlueSkiesChiroHealth.com Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.

Follow us on Twitter: twitter.com/@NAwakenings

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Lancaster-Berks

NALancaster.com | NABerks.com

FAMILY CHIROPRACTIC WELLNESS CENTER

1717 Old Philadelphia Pike • Lancaster 717-327-4663 FamilyChiropracticLancaster.com Focusing on whole body health, our doctors create a personalized program for each patient using a multidisciplinary approach of corrective chiropractic care, massage, rehabilitation and/or spinal decompression to return the spine to its natural alignment. Contact us today to find your way to optimal health. See ad, page 27.

GEORGE’S CHIROPRACTIC HEALTH CENTER Dr. Beth Risser 1676 Manheim Pike • Lancaster 717-569-5731 GeorgesChiropractic.com

George’s Chiropractic Health Center has been serving Lancaster County for almost 50 years. Dr. Beth Risser, the current director, provides low force tonal spinal and cranial adjustments: Torque Release and Cranial Release. Both methods provide a method to allow the body to return to proper healing and harmony.

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

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

He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 10.

JANGDHARI FAMILY 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 provide quality Chiropractic care and give back to many area charities helping ensure that the people of our community have opportunities to live well and live long.

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

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting edge diagnostic testing and customized brain-based treatment plans. See ad, page 9.

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

High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefit check. See ad, page 5.

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 31.

COUNSELING

DETOXIFICATION SCHAEFFERSTOWN CHIROPRACTIC & MASSAGE THERAPY 1354 Heidelberg Ave • Schaefferstown 717-949-4081 SchaefferstownChiropractic.com

Are you suffering from pain?

Disrupted sleep?

Autoimmune issues? Migraines? Using our ionic foot spa and other detoxification services, you can cleanse your body of toxins and heavy metals, potentially improving preventable acute and chronic health conditions. Also offering massage, chiropractic, and other health supports. See ad, page 14.

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

We provide general and cosmetic Mercury-Free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, non-surgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches.

Visit our website to learn more. See ad, page 31.

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 32.

HOLISTIC wellness ALTERNATIVE HEALING OF PA

2846 Willow Street Pike • Willow Street 717-847-3213 AlternativeHealingOfPA.com Alternative healing center and retail store featuring massage, reiki, crystal therapy, health and wellness coaching. Stop in the store for all your alternative product needs including: essential oils, aromatherapy jewelry, soaps, lotions, Himalayan salt products, salves and crystals. See ad, page 13.

HEART SPACE | HAPPY PLACE Heather A. Dempsey, CCH 717-974-4841 HS-HP.com

Discover what lights you up and design a life that feels great from the inside out. Release limiting beliefs and trapped emotions, shift your energy to unleash your potential. Offering belief and emotion clearing modalities, coaching, yoga, reiki, crystal healing, sounds healing, and more. See ads, pages 26 and 54.

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.

HEMP PRODUCTS

EMOTIONAL WELLNESS COUNSELING

NANO-ENHANCED HEMP OIL

SOUL SPARK HEALING & GUIDANCE

(At the Spine and Wellness Center) 3933 Perkiomen Ave • Reading 610-779-7272 EmWell.org

Heather A. Dempsey Heart Space|Happy Place 717-974-4841 HS-HP.com

Providing support and skills to manage life’s many challenges in a warm, nurturing environment.

Explore coping, communication and relaxation skills. Improve motivation, confidence, concentration and problem-solving.

Most health insurance accepted.

“Challenges are what make life interesting. . .

Overcoming them makes life meaningful.”

–Joshua J. Marine

When a 5mg dose of our NanoEnhanced Hemp Oil was compared to a 10mg dose of a competitor ’s pharmaceutical synthetic cannabidiol (CBD), it showed a 5.5 increased bioavailability over the leading pharmaceutical. Absorption begins as soon as it hits your mouth and results are lighting fast. Call today! See ad, page 26.

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

Jill C. H. Jablonski, RM, CCH, Drumore • By Appt Only SoulSparkHG@gmail.com SoulSparkHG.com

There is only one happiness in this life, to love and be loved. ~George Sand February 2019

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MATTRESSES NATURAL/ORGANIC

HYPNOSIS BRIDGE HYPNOSIS

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

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

Interactive transpersonal hypnosis. Dr. Soponis is NGH board certified and also certified to teach you to be a hypnotist. See ad, page 46.

Integrative Medicine NICK D'ORAZIO, MD

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

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

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

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

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.

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 17.

LYMPHATIC THERAPY

NATUROPATH-traditional

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

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

NUTRITION

ELETRO-LYMPHATIC THERAPY

HEALTH BY DESIGN CLINIC

FUSION INTEGRATIVE HEALTH & WELLNESS

Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/ surgical healing and more. See ads, page 27 and 54.

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 ads, pages 9 and 54.

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 20.

Aqua Blue Wellness Center 50 Keystone Court • Leola 717-656-8615 AquaBlueWellnessCenter.com

LYME DISEASE AMPLIFY YOUR HEALTH

Lynnelle Wampler, Certified Biofeedback Specialist 20 Woods Lane • Newmanstown 717-949-4297 AmplifyMyHealth.com Living with Lyme Disease? PEMF and biofeedback address the overall stress on the body, allowing the body to heal itself with proven sound technology. Noninvasive. Our technology is available in two office locations and can be shipped for home use. See ad, page 14.

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Lancaster-Berks

Jeannie Peck, Traditional Naturopath Functional Nutrition Clinician 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com

NATUROPATHic doctor ERIN GATTUSO, ND

Health by Choice 15 Market Square • Manheim 717-665-6871 HBCER.org Erin is passionate about helping women and children find alternative approaches to chronic health conditions. She does this using a combination of herbal, nutritional, Cranial Sacral Therapy and Visceral Manipulation. See ad, page 20.

NALancaster.com | NABerks.com

Dana M. Elia, MS, RDN, LDN, FAND 270 Granite Run Dr • Lancaster 717-917-5259 FusionIHW.com

GIANT FOOD STORES

Kilene Knitter, RD, LDN Kilene.Knitter@GiantMartins.com GiantFoodStores.com/nutrition Kilene Knitter, nutritionist for Giant, will help you develop and individualized approach to nutrition with creative ways to enjoy the foods you love and build healthy habits that fit into your lifestyle. Visit our website for a listing of all of our nutritionists' scheduled classes and wellness walks.

GINA HEATH, INHC

419 N Franklin St, Suite 1 • West Chester 484-919-2345 GinaHeath.com Getting to the root causes of symptoms through Integrative Nutrition and Functional Medicine. Gina takes the approach of bio-individuality as she supports clients with autoimmune disorders, thyroid issues, diabetes, gastrointestinal issues, allergies, asthma, skin issues, headaches, migraines and anxiety. Call for a complimentary consultation.

KULP NUTRITION & WELLNESS Dr. Donna Kulp 52 Morgantown Road • Reading 610-375-2234 KulpNutritionWellness.com

MARCH

Nutrition Upgrades plus: Managing Allergies

NATURAL FOOD ISSUE

Our Readers are Seeking Providers & Services for: Healthy Cooking Classes Dietitians/Nutritionists Natural Food Stores Herbs & Supplements ... and this is just a partial list!

Stop treating symptoms and start dealing with the underlying causes. Functional medicine approach uses diagnostic testing and cutting-edge nutritional practices to design a health program specifically for you and your health needs. Your road to wellness starts here. See ad, page 4.

APRIL

Sustainable Living plus: Creative Arts Therapy Our Readers are Seeking Providers & Services for: Green Home & Building Eco-Interior Designers & Furnishings Renewable Energy Resources Expressive Arts Therapy Healing Sound & Music ... and this is just a partial list!

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 cutting-edge 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 21.

ORGANIC HAIR SALON MANSION ON MAIN ORGANIC SALON

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

MAY

Mental & Emotional Well-Being plus: Healthy Vision

Our Readers are Seeking Providers & Services for:

WOMEN’S HEALTH ISSUE

Energy Healing • Life Coaches Spiritual Practices • Retreats/Workshops Relationship Counseling • Natural Eye Care Senior/Sports Eye Care Specialists ... and this is just a partial list!

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

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

717-399-3187 NALancaster.com • NABerks.com February 2019

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reiki LANCASTER REIKI CLINIC

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

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

Helene Williams, BSN, RN 313 W Liberty St, Suite 203 • Lancaster 717-269-6084 HeleneWilliamsReiki.com Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a Reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Sessions and classes are available. See ad, page 30.

SKIN/BODY CARE BEAUTY BEYOND FIFTY

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

Veteran owned. LE, LCMT, NSCA-CPT, RM.

Natural Awakenings

with your family, friends and neighbours.

Aqua Blue Wellness Center

Looking for a solution to dry skin? Do you struggle with moisturizing and detangling your kinky/curly hair? At Melanin Essentials, we blend 100% all-natural and organic, toxic-free, vegan, ingredients to treat your hair and skin. We prioritize your health and beauty—from the inside out.

A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ads, pages 27 and 52.

Contact@MelaninEssentials.com MelaninEssentials.com Facebook.com/MelaninEssentials Instagram.com/MelaninEssentials

SOUND HEALING

HELENE WILLIAMS REIKI

Please share

MELANIN ESSENTIALS

SOUNDWISE HEALTH

Lana Ryder, LMT, AADP, HTA 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com • ReikiSound.net 610-301-4356 Lana Ryder has been sharing the healing power of sound, voice and music for 40 years.

Soundwise Health Associates o ff e r b a s i c s o u n d t h e r a p y education, group sound events, private sound therapy sessions, sound circles, sonic massage, ReikiSound™️, ReikiVoice™️ and more.

THERAPEUTIC WRITING WRITE FROM THE HEART Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 WriteFromTheHeart.us

We can help you reach your weight-loss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey. See ads, pages, 42 and 47.

Lancaster-Berks

Yoga AQUA OM PADDLE

Birdsboro Fitness & Splash 320 W Main St, Birdsboro 610-575-0888 All levels, Gentle Yoga, Paddle Board (SUP) Yoga

HEART SPACE | HAPPY PLACE

S Second St • Columbia 717-974-4841 HS-HP.com Restorative, Gentle, Yin, Vinyasa, Meditation, Sound Baths, Groups and Private classes. See ads, pages 26 and 51.

Yoga therapy 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 glutenfree cafeteria, sacred chanting, spiritual retreats, professional trainings, ayurveda lifestyle and spiritual counsel. Come be connected. Catch the Spirit. See ads, pages 3 and 39.

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

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

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

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Lori Martin 50 Keystone Court • Leola 717-656-8615 AquaBlueWellnessCenter.com

NALancaster.com | NABerks.com

WEIGHT LOSS Health by Design

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

See ads, pages 9 and 52.

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