Natural Awakenings Lancaster/Berks March 2015

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ANIMAL RESCUE

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Our Inner GARDEN

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Eating Well While Eating Out

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The 1-2-3s of Composting

Transform Food Waste into Garden Gold

March 2015 | Lancaster-Berks Edition | NALancaster.com

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contents 6 newsbriefs 8 kudos 7 9 actionalert 9 ecotip 10 healthbriefs 12 globalbriefs 14 community

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.

16 MISSION: ANIMAL RESCUE

Big and Small, They Need Our Help

by Sandra Murphy

spotlight 20 LIFESAVING ACTS 20 naturalpet Protecting Animals 22 businessspotlight at Home and Abroad

by Sandra Murphy 23 healingways 16 9 26 healthykids 23 LOVE YOUR GREENS! 28 consciouseating New Ways to Prepare these Nutritional Powerhouses 30 fitbody

by Nava Atlas 10 32 greenliving 34 wisewords 25 Inflammation is the

Real Silent Epidemic 35 inspiration

by Jaclyn Downs 36 calendar 26 A TEEN’S GUIDE TO 39 resourceguide

THE CULTURAL GALAXY 20

advertising & submissions

Foreign Locales Spark Deep Experiences

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

Deadline for ads: the 10th of the month.

Editorial submissions Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com. Deadline for editorial: the 5th of the month. calendar submissions Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 10th of the month. regional markets Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-4498309. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

NALancaster.com NABerks.com

by April Thompson

28 THE NEW

HEALTHY CUISINE

by Judith Fertig

23

Good-to-Go Eats

30 POPULAR

FITNESS MYTHS

by Leslie Perry Duffy

Seven Common Maxims that Can Cause Harm

26

32 A PRACTICAL GUIDE

TO COMPOSTING

by Tracy Fernandez Rysavy

Pick the Best Option for You

34 THE EARTH DIET Liana Werner-Gray on Simple Eating

by Lane Vail

natural awakenings March 2015

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contact us Publishers/Owners Jacqueline Mast • Kendra Campbell

Executive Editor Jacqueline Mast Editor Lauressa Nelson Design & Production Stephen Blancett • Steven Hagewood Steffi Karwoth • Helene Leininger Writers Lauressa Nelson • Gisele Siebold Advertising Sales and Marketing Kendra Campbell Sarah Gallagher 717-399-3187 Publisher@NALancaster.com Natural Awakenings – Lancaster-Berks Ten Branches Publishing P.O. Box 6274 Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com © 2015 by Natural Awakenings. All rights reserved.

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

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

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

We welcome your ideas, articles and feedback.

ur body can lead us if we let it.

Loaded with innate intelligence, its discerning guidance is one of life’s greatest gifts toward healthy and loving choices. The voyage of self-discovery in learning how to naturally nurture ourselves develops in a sea of ever-changing options and deepens with our growing awareness of the life ingredients that calm and satisfy.

Kendra & Jacqueline

Any act of nourishment or soul-support is a personal journey into fulfilling basic needs, yet also directly affects the plant and animal kingdom with which we share the Earth. Our choices may tap into our ethical human responsibilities and are influenced by the intersection of longings, indulgences and unique physiology. Recognition of our innate wholeness creates a starting point of gratitude so that rather than filling voids, the venture of sustenance can be a joy-filled path to more expansive relationships with the world around us.

This month’s edition combines the topics of animal welfare and readily available healthy cuisine; illuminating two paths that consciously and gently allow us to tend to the planet, ourselves and our feathered and four-legged friends.

The profoundly therapeutic bond between humans and animals can be a special harmony, masterfully fulfilling in the simplicity and ease of shared presence. I thought I had met all of my most influential teachers, until two-and-a-half years ago, when the universe opened and brought a beloved border collie/Aussie mix, Shane, into our home.

Quality of being is enhanced through living out the depth of experiences in the choices that anchor our hearts in contentment. 2015 continues as a time of grounded action, with realistic opportunities for individual diets, mindfully chosen food sources and attention to pets in need, all supported by a plethora of local advocates for these timely ideals. A list of animal rescue organizations on page 17, along with our community spotlight on the delicious Skinny Park Juice are both examples of such resourceful endeavors.

May this new month bring a dose of sunshine and continued adventures exploring the abundance of healthy comforts in our local and world communities.

Jacqueline Mast and Kendra Campbell, Co-Publishers

Together

we can strengthen our community!

SUBSCRIPTIONS Subscriptions are available by sending $25 (for 12 issues) to the above address.

Natural Awakenings is printed on recycled newsprint with soybased ink.

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Support our advertisers! Thank you!

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Photo by Elizabeth Blackledge

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JOIN HANDS FOR EARTH DAY

Advertise in Natural Awakenings’ April

Earth Day Issue

Conscientious consumers are seeking eco-friendly providers like: • Earth-Friendly Landscapers • Eco-Interior Designers • Electric Vehicle Dealers • Energy-Saving Equipment • Green Builders • Lighting Consultants

Contact us at:

717-399-3187 Publisher@NALancaster.com

• Organic Bedding Stores • Plant Care Specialists • Recycling Services • Solar Panel Providers • Wood Alternative Sources • Xeriscapers — and many more leading suppliers

newsbriefs Higher Brain Living Presentations in Berks County

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llison Dracha, a facilitator for the Higher Brain Living personal transformation technique, gives free presentations at 7 p.m. on the first Tuesday of each month at the De-Stress Center in Temple. Dracha will provide an overview of the science behind Higher Brain Living and how it was developed, as well as the positive Allison Dracha results people have achieved using the technique. She includes a demonstration so participants can see how the method works and ask questions.

“Most of us live from our lower brain that served us when trying to survive as cavemen, but not today as we navigate through life’s complexities,” observes Dracha.

“Higher Brain Living is a sustainable system that moves energy to our joy-filled higher brain and away from our stressed-out primitive lower brain. Increasing energy to the higher brain brings more joy, love, abundance, a higher level of consciousness and a boost in immunity.”

Location: 26 Skyline Dr., Temple. For more information, call 484-772-6446, email AllisonD@IamHigherBrainLiving.com or visit HBLAllisonDracha.com. See ads pages 19, 42.

Local, Eco-friendly Cleaning Products Available Online

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leaning by Sabrina, LLC, an environmentally conscious cleaning company, will begin selling its Earthsafe cleaning products online at Eco-FriendlyCleaningbySabrina.com. Made with organic essential oils, balsam and spruce needle oils and saponified plant extracts, products include the Eco-Foaming Hand Soap; EcoFresh Spray, which freshens the air and linens and sanitizes hands and surfaces; and Eco-Shine, which cleans and polishes wood and other surfaces.

The products can be customized with the scents of lavender, peppermint, lemon, rosemary, grapefruit, rose, almond, frankincense, cedar wood and sweet orange. Owner Sabrina Fernandez says more products will be added to the website periodically.

For more information, email Eco.Brina@gmail.com, call 610914-9969 or visit Eco-FriendlyCleaning-by-Sabrina.com. See ad page 40.

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newsbriefs Earthbound Artisan Is Covering More Ground

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arthbound Artisan, a holistic and organic tree care and landscape maintenance business, based in Ephrata, has expanded services in both urban and rural communities to include Lancaster, Berks, Chester, Dauphin and York Counties.

Owner Tim Seifarth, a certified arborist, landscape industry technician and Permaculturist, offers expertise and personal consultation services in ecological design, Permaculture, food forests and edible landscapes, as well as natural stone works that include dry lay walls, patios and artistic installations; permeable patios; water features; and landscape lighting.

Seifarth advises, “It’s time to connect the vision of personal holistic health to the health of your surrounding environment.” He helps his clients move away from chemicals to a cost-effective, natural and organic approach to lawn and landscape creation, care and maintenance, which he views as an investment in their property, the environment and the community.

Location: 292 Duke St. For more information, call 717-405-9741, email Tim@EarthBoundArtisan.com or visit EarthBoundArtisan.com.

See ads pages 33, 41.

Be Well Lancaster Moves to the 300 Block of Queen Street

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eginning in March, Be Well Lancaster, a holistic health center owned by Drs. Allison and Matthew Lapp, is relocating to the 300 block of Queen Street. The couple is passionate about bringing greater quality of life to all members of the community using a mind-body healing approach called Network Spinal Analysis (NSA).

In addition, Be Well Lancaster features the work of local artists for the First Friday art stroll, hosts monthly Pathways Connect family wellness meetings, and offers ongoing health and wellness programs.

Healthy Lifestyle App Now Available for Android Users

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he Natural Awakenings healthy living, healthy planet lifestyle app has been upgraded with a brand-new look and updated features. The free app, already downloaded by more than 40,000 iPhone users, is now available on the Android platform.

Natural Awakenings makes staying in touch with the best choices for a green and healthy lifestyle easier than ever. Find products, practitioners and services dedicated to healthy living, plus articles on the latest practical, natural approaches to nutrition, fitness, creative expression, personal growth and sustainable living by national experts with fresh perspectives and inspired ideas.

New features include signing up for promotions, updates and newsletters, as well as convenient links to the Natural Awakenings website and webstore. Find a local magazine; a national directory of healthy, green businesses, resources and services, complete with directions; updated national monthly magazine content; archives of hundreds of previously published articles that are searchable by key words; and an archive of articles in Spanish.

“These upgrades and expanded accessibility will empower people to enjoy healthier, happier and longer lives wherever they are more easily than ever before,” notes Natural Awakenings founder Sharon Bruckman. “Offering free access to Natural Awakenings’ powerful network of healthy living resources through this exclusive app is another way we can serve our users.”

To download the free app, search for Natural Awakenings on Google Play or the Apple app store or visit NaturalAwakeningsMag.com.

News to share?

Send your submissions to: Publisher@NALancaster.com Deadline is the 5th of each month.

Location: 354 N. Queen Street. For more information, call 717-205-2303 or visit BeWellLancaster.com. See ad page 39.

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Lancaster-Berks NALancaster.com / NABerks.com

umane Pennsylvania, the region’s largest partnership of animal welfare organizations, reached a new milestone last year, achieving an 85 percent live-release rate for cats, a 98 percent liverelease rate for dogs and a 100 percent live-release rate for other animals.

The national benchmark for being considered a nokill shelter is a 90 percent save-rate.

“This success is a credit to the dedication and hard work of our incredible staff and volunteers,” says Chief Operating Officer Damon March, adding that Humane Pennsylvania’s leadership and the care provided by the Humane Veterinary Hospitals of Lancaster and Reading are also factors in the accomplishment.

“When I started in animal welfare 20 years ago, thousands more animals died in shelters each year right here in Pennsylvania,” explains President and Chief Executive Officer Karel Minor. “Ninety percent plus save-rates were a fantasy then. In 2014, we showed that by working together, we can make them a reality.” Humane Pennsylvania was created in January 2014 as a merger between the Humane Society Berks County and the Humane League of Lancaster County.

For more information, visit HumanePA.org.

F

amily Chiropractic of Lancaster (FCL) has a new practitioner, chiropractic physician Samuel Saikia, and a new location, 1717 Old Philadelphia Pike, in Lancaster. Saikia is a graduate from Logan College of Chiropractic in Chesterfield, Missouri, and has practiced chiropractic care for three years.

Jackie Florio, patient development coordinator at FCL says the clinic is one of only a few in Lancaster that offer spinal decompression. The FCL doctors are certified in the Kennedy Decompression Technique, a gentle stretch of the spine through the use of motorized traction. The office also offers massage therapy, chiropractic, rehabilitation and therapy.

Family Chiropractic Wellness Center is located at 1717 Old Philadelphia Pike, in Lancaster. For more information, call 717393-9955, email FamilyChiropractic_Lancaster@comcast.net or visit FamilyChiropracticLancaster.com. See ad page 39.

actionalert

ecotip Stop Drops

How to Find and Fix Leaking Pipes

New GMO Labeling Bill Needs Citizen Feedback on Capitol Hill

C

ongressman Mike Pompeo (R), of Kansas, has introduced bill HR 4432, the Safe and Accurate Food Labeling Act of 2014 (Tinyurl.com/LabelGMOBill), which would ban states from passing genetically engineered food labeling laws and undo those already passed, making voluntary labeling the law of the land and allowing companies to label products containing genetically modified organisms (GMO) as natural.

The bill bans any mention of organic natural foods as being safer or better than their GMO counterparts and sets a strong burden of proof on small, organic farms that wish to grow and market their products as GMO-free.

Healthy food advocates have dubbed it the “Denying Americans the Right to Know (DARK) Act.” If consumers don’t want to be kept in the dark about what they are eating, they must speak out to Congress about the right to know if genetically engineered ingredients are included. While grassroots efforts to require labeling of GMOs are gaining momentum, Big Agriculture and biotech companies like Monsanto are trying to block legislation. It is critical that citizens contact Congress about the time-sensitive issue.

Find specific legislators by calling 202224-3121 or visiting House.gov. Sign petitions at Tinyurl.com/SignStopDarkAct.

While municipal water main breaks make news, it’s just as important to be watchful at home. According to the Alliance for Water Efficiency, a typical home annually loses more than 2,000 gallons of water due to leakage. SNL Financial, an industry analysis firm in Charlottesville, Virginia, recently reported that water leaks cause $9.1 billion in annual homeowner policy property losses. Sensing a less-than-stellar water flow or seeing a leak from a faucet or mold or damp spots on walls and ceilings can indicate possible water pipe problems.

Copper water lines can develop tiny leaks over time when the water supply is too acidic. Also, clogs can develop, regardless what lines are made of, from lime and rust accumulations, stressing sections and especially fittings. Particularly vulnerable are 45-to-65-year-old homes, the length of time corrosion-resistant coatings on interior and exterior pipes generally last (OldHouseWeb.com). Fortunately, if repairs are needed, most builders group water lines in predictable places; bathrooms are often stacked one atop another in multi-floor houses for easier placement of supply and drain lines, so work can be localized and focused.

Instead of costly copper, many plumbers have switched to PEX—a tough and flexible polyethylene—that doesn’t require fittings or react to acid, like copper does. Repairs typically consist of replacing specific pipe sections as needed. Ask a visiting plumber to inspect all exposed plumbing lines to maximize the value of the service call.

Here’s a simple way to check for leaks: Turn off all water by closing internal and external water valves and don’t use the toilet. Record the current reading of the water meter, and then wait 20 minutes. Record the reading again and wait another 15 minutes. If the meter indicates an increase during this period, it’s probably from a leak. Another option is to install an automatic water leak detection and shutoff system.

According to AllianceForWaterEfficiency.org, 20 to 35 percent of all residential toilets leak at some time, often silently, sending wasted water onto both household water and sewer bills. Flapper valves improperly covering the exit from the tank are the most common problem, and they can easily be replaced.

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healthbriefs

Ginkgo Biloba Calms ADHD, Boosts Memory

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esearchers from Germany’s University of Tübingen’s Center for Medicine tested the Ginkgo biloba extract EGb761 on 20 children diagnosed with attention deficit hyperactivity disorder (ADHD) in a clinical trial. The children were given up to 240 milligrams (mg) of the extract for between three and five weeks. Before, during and after the treatment, the scientists evaluated the children by testing the brain’s electrical activity, along with other ADHD-related tests. Those that had received the extract exhibited significant improvement in ADHD symptoms.

A study from Liberty University, in Virginia, previously examined 262 adults ages 60 and over with normal memory and mental performance and found that the same Ginkgo biloba extract improved their cognitive scores. Half of the study participants were given 180 mg of the extract daily and half were given a placebo.

Standardized tests and a subjective, self-reporting questionnaire found the Ginkgo resulted in significant cognitive improvements among the older adults.

Meditation Minimizes Migraines

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esearchers from the Wake Forest School of Medicine found that mindfulness meditation significantly reduced the number and duration of migraines among 19 episodic migraine patients. Ten were given eight weeks of mindfulness classes with instructions for adding personal meditation in-between sessions. The other nine received typical migraine care.

Those in the meditation group experienced an average of 1.4 fewer migraines per month, which averaged nearly three hours less than the ones experienced by those in the control group. Pain levels of the headaches reported by those in the meditation group averaged 1.3 points lower on a scale of one to 10.

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Register Receipts Low Risk for BPA

R

esearch from the Finnish Institute of Occupational Health has determined that handling cash register receipts, common in credit card transactions, can increase exposure of the hormone disruptor Bisphenol A (BPA), but that exposure is well within limits considered safe when the receipts are handled under normal conditions.

The researchers tested 121 people exposed to the synthetic chemical through their skin and found their average BPA urinary excretion levels averaged 2.6 micrograms (mcg) per liter. The researchers then had test subjects handle thermal paper three times every five minutes, simulating a store cashier’s handling of receipts.

The researchers found those that handled the thermal paper during the simulation test had an average increase in their BPA urinary excretions of just under 0.2 mcg per liter per kilogram of body weight. The researchers noted that this was still 25 times lower than the European Food Safety Authority’s proposed temporary tolerable daily intake of 5 mcg per liter per kilogram of body weight per day.

Primary sources of BPA exposure are plastics used in water bottles and many other consumer goods.

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Wild Thyme Kills Breast Cancer Cells

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study published in the Nutrition and Cancer Journal reveals that the herb thyme is more than a cooking spice. Scientists tested a methanol extract of Thymus serphyllum—also referred to as wild thyme— on two types of breast cancer cells and found that it was able to kill them in laboratory testing. The testing also found the extract to be safe for healthy normal breast cells. The researchers state that wild thyme may provide the means for a promising natural cancer treatment.

BUGS Linked to Factory Farm Antibiotics

Even Modest Drinking Raises Risk of Heart Disease

C

ontrary to the hypothesis that moderate drinking can be heart-healthy, a new study published in the British Medical Journal indicates that even light to moderate drinking increases the risk of heart disease.

In a large, randomized meta-study, researchers examined patient data from 261,991 European adults derived from 56 studies. Participants were classified as non-drinkers, light drinkers, moderate drinkers or heavy drinkers.

The researchers also used a gene variation to determine alcohol intake—a genetic marker that indicates low alcohol consumption of less than 10 milliliters (about a third of an ounce) per week.

They found that those with the gene variation—and thus are virtually nondrinkers—had a significantly lower risk of heart disease, including stroke and hypertension, and that even light drinking significantly increased heart disease risk. The researchers concluded: “These findings suggest that reductions of alcohol consumption, even for light to moderate drinkers, may be beneficial for cardiovascular health.”

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he bacteria E. coli now causes 75 to 95 percent of all urinary tract infections, and research from Iowa State University has confirmed that such occurrences are linked to factory farms that use antibiotics. The findings support a study previously completed by scientists from the Johns Hopkins University School of Medicine and George Washington University that shows a strain of antibiotic-resistant E. coli called ExPEC, an extra-intestinal pathogen, was genetically traceable to factory-farmed animals receiving certain antibiotics.

The National Antimicrobial Resistance Monitoring System reports that 75 percent of chicken and turkey, 59 percent of ground beef and 40 percent of pork meats tested were contaminated with E. coli, and that the strains were predominantly multi-drug resistant.

Think EDUCATION only happens through memorization and testing?

THINK AGAIN. Waldorf graduates are almost two times more likely than the usual U.S. graduate to declare majors in science or math.

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OPEN HOUSE March 21, 2015

The Susquehanna Waldorf School provides a uniquely integrated curriculum for children from early childhood through grade eight.

Art, music and literature are carefully combined with rigorous academics in an environment intentionally designed to be low-stress and test-free.

Balance, discipline and creativity are nurtured to foster a centered and engaged child.

The Waldorf environment supports a love of learning, educating the mind along with the body and the human spirit.

Susquehanna Waldorf School 717-426-4506 15 W. Walnut St., Marietta, PA 17547 SusquehannaWaldorf.org

natural awakenings March 2015

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Discover The Secrets Of Relaxation, Physical Rejuvenation, Emotional Balance & Well Being

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

Salty Harvest

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Food items such as kelp, dulse, alaria and laver may be unfamiliar now, but likely not for long, as these and other varieties of edible seaweed and sea vegetables appear on more shopping lists and restaurant menus.

These ingredients are already favored by cooks for the jolt of salty goodness they bring to soups and salads and by health food advocates that appreciate their high levels of essential minerals. Goodies in the pipeline include seaweed-filled bagels, ice cream and chips.

The trend toward farming seaweed instead of harvesting in the wild is making news. Working waterfronts often go dormant in the winter as lobstermen that work during warmer months move inland out of season for part-time jobs. Seaweed is a winter crop that can keep boats out on the water, providing year-round aquaculture employment.

Entrepreneur Matthew Moretti, who operates Bangs Island Mussels, a shellfish and kelp farm in Casco Bay, near Portland, Maine, explains, “Mussels are monoculture,” so he has been growing sugar kelp between mussel rafts to create a more ecological model.

Source: Johns Hopkins Bloomberg School of Public Health Center for a Livable Future

Holy Batastrophe!

Wind Turbines a Kill Zone for European Bats Bats are vital natural pest controllers, saving the use of millions of pounds of pesticides by eating insects, but many species are declining across Europe, despite being protected, because wind turbines are seriously harming their populations. “It’s most common in migratory species, with around 300,000 bats affected every year in Europe alone. Bats are found dead at the bottom of these turbines. One option is to reduce turbine activity during times of peak migration,” says Richard Holland. Ph.D., of Queen’s University Belfast, co-author of a study published in Nature Communications that sheds light on the problem.

Scientists have discovered the first known example of a mammal to use polarization patterns in the sky to navigate in the greater mouse-eared bat. The study demonstrates that the bats use the way sunlight is scattered in the atmosphere at sunset to calibrate the internal magnetic compass that helps them to fly in the right direction.

Holland says, “Bees have specially adapted photoreceptors in their eyes, and birds, fish, amphibians and reptiles all have cone cell structures in their eyes which may help them to detect polarization, but we don’t know which structure these bats might be using. Anything we can do to understand how they get about, how they move and navigate will be a step forward in helping to protect them.”

Source: Natural Environment Research Council (nerc.ac.uk) 12

Lancaster-Berks NALancaster.com / NABerks.com

Feeding the World

Frack Attack

UN Lauds Small-Scale, Sustainable Agriculture A recent publication from the United Nations Commission on Trade and Development (UNCTAD), Trade and Environment Review 2013: Wake Up Before it is Too Late, includes contributions from more than 60 experts around the world. They are calling for transformative changes in food, agriculture and trade systems to increase diversity on farms, reduce use of fertilizer and other inputs, support small-scale farmers and create strong local food systems.

The report includes in-depth sections on the shift toward more sustainable, resilient agriculture; livestock production and climate change; the importance of research and extension; plus the roles of both land use and reform of global trade rules.

The report’s findings contrast starkly to the accelerated push for new free trade agreements, including the Trans-Pacific Partnership (TPP) and the U.S./EU Transatlantic Trade and Investment Partnership (TTIP), which will strengthen the hold of multinational corporate and financial firms on the global economy. Neither global climate talks nor other global food security forums reflect the urgency expressed in the UNCTAD report to transform agriculture.

Source: Institute for Agriculture and Trade Policy (iatp.org)

Cultivating Youth

Farming Seeks to Recruit a New Generation With an aging population of farmers, it’s clear that agriculture needs to attract more young people, because half the farmers in the U.S. are 55 or older.

But for much of the world’s youth, agriculture isn’t seen as being cool or attractive—only as backbreaking labor without an economic payoff and with little room for career advancement.

However, with some effort, young farmers can explore contemporary career options in permaculture design, biodynamic farming, communication technologies, forecasting, marketing, logistics, quality assurance, urban agriculture projects, food preparation, environmental sciences and advanced technologies.

“Increased access to education and new forms of agriculture-based enterprises means that young people can be a vital force for innovation in family farming, increasing incomes and well-being for both farmers and local communities,” says Mark Holderness, executive secretary of the Global Forum for Agricultural Research.

The New Entry Sustainable Farming Project (nesfp.org), in Massachusetts, trains young farmers in how to run a small farm operation, from business planning to specialized advanced workshops in livestock and healthy food. Likewise, the Southeastern New England Young Farmer Network (YoungFarmerNetwork.org) hosts free social and educational events that bring together farmers of all ages and experience levels to network and collaborate.

Drilling Poisons Both Water and Air Major concerns about hydraulic fracturing, or fracking, as a means of extracting natural gas have centered on how toxic fracking fluids and methane injected into the ground can pollute water supplies. Now a new study published in the Journal of Environmental Health attests how fracking adversely impacts air quality, too.

Lead author David Carpenter, director of the Institute for Health and the Environment at New York’s University at Albany, is concerned that fracking sites show potential to develop cancer clusters in years to come. The study found eight different poisonous chemicals in groundwater near wells and fracking sites throughout Arkansas, Colorado, Ohio, Pennsylvania and Wyoming at levels that exceeded federal limits, including levels of benzene and formaldehyde, both known carcinogens.

Approximately half of the air samples Carpenter analyzed exceeded federally recommended limits. Benzene levels were 35 to 770,000 times higher; hydrogen sulfide levels were 90 to 60,000 times higher; and formaldehyde levels were 30 to 240 times above a theoretically safe threshold.

“Cancer has a long latency, so you’re not seeing an elevation in cancer in these communities [yet],” says Carpenter. “But five, 10, 15 or more years from now, elevation in cancer incidence is almost certain to happen.”

Source: Grist.org

Source: FoodTank.com natural awakenings March 2015

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communityspotlight

Juice Bar Nourishes Skinny Park Community

by Sheila Julson

W

hile growing up in Lancaster, Carol Campbell, the owner of Skinny Park Juice, had always wanted to own and operate her own restaurant or café.

She enjoyed helping her mom cook and bake, and she worked in restaurants throughout her teen years. However, her entrepreneurial food business ambition was put on hold.

“When I was in high school and going through career planning, I wanted to study restaurant management, but my father, an English professor, wanted me to have a liberal arts education,” she relates.

Campbell earned a bachelor’s degree in English from Millersville University in 1985. After getting married and while raising her two sons, she went back to school and achieved a Master of Science degree in counseling from Villanova University in 1996. She worked as an elementary school counselor for the School District of Lancaster. While she enjoyed the counseling profession, her desire to open a café, specifically a juice bar, continued to resurface.

She scouted potential restaurant locations in Lancaster’s downtown area, but could never seem to find an ideal space, until she landed in the neighborhood near Northwest Corridor Linear Park, known informally as “the skinny park.” Harvey and Nenita Miller, owners of the Victorian-themed Pemberley Tea Shop, were planning to retire. Impressed that the neighborhood seemed to be an up-and-coming hub of vibrant businesses, Campbell chose the tea shop

Lancaster-Berks NALancaster.com / NABerks.com

location and opened Skinny Park Juice in November 2013.

“We moved right in and opened the doors,” Campbell says with a laugh. She found vintage mid-century Formica tables for her café and kept the same eclectic mix of dishes that were used in the tea shop. She also set up a children’s table and small play area to create a family-friendly ambiance. With the wooden floors and wooden plank walls that display local art; the elements come together to create a bohemian-style café with a casual vibe.

Campbell started her menu by experimenting with recipes for juices and smoothies, some of which are named for the health benefits they provide. The Clean Green cleansing juice is concocted from aloe vera, apples, celery, cucumber, kale, lemon, parsley and spinach. The My Beating Heart smoothie consists of banana, blueberry, goji berry, maca and pineapple. Skinny Park Juice also offers Energy Elixirs including the Bee Awake, made with almond milk, bee pollen and raw honey. Immunity Boosters include the Super Grass and the Ginger-Turmeric Tonic, as well as wheat grass, ginger juice and e3live shots.

Campbell collaborated with health professionals and nutritionists for recipe ideas, as well. Dr. Jackson Liu, a pain management specialist, helped create the Tango, which is loaded with tart cherries, pomegranate, flax oil, ginger and turmeric to help fight inflammation. One-, twoand three-day juice cleanse packages can also be ordered.

The tea menu comprises 40 variet-

ies of organic teas from around the world, available by the cup, pot or loose leaf. Foods comprise mostly vegetarian and vegan options, with alternative ingredients such as soy, coconut, almond or cashew milk; Daiya dairy-free cheese and Earth Balance Original Buttery Spread. Gluten-free (GF) options are also available.

Campbell says customer favorites are the toast specials, featuring assorted toppings on a choice of Lancaster Food Company sprouted multigrain or rye bread or a GF alternative. Skinny Park also offers salads, GF baked oatmeal and GF house granola, wraps, a children’s menu and grain bowls, which start with a base of quinoa or brown basmati rice, fresh baby kale and spinach and a choice of a vegan sauce. Customers can choose from six grain-bowl varieties.

According to Campbell, menu ingredients are sourced from local growers and vendors, such as Lancaster Farm Fresh Cooperative and Oasis, a farmers’ collective, whenever possible. She also buys from individual stands at farmers’ markets and many other local and organic vendors. Campbell believes that the extra cost and effort required to purchase organic ingredients and environmentally safe food containers and supplies are worth her ongoing commitment.

Skinny Park Juice has grown to eight employees, and Campbell continually strives to expand the menu of fresh, healthy offerings, based on customer favorites. She takes pleasure in seeing her business grow and meeting new customers when they discover Skinny Park Juice for the first time. Her favorite menu selections are the green smoothies that contain organic apple, pear, kale and spinach. “They’re delicious,” she comments. “You feel good, you feel full, and it’s good for you.”

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Sheila Julson is a freelance writer in Milwaukee and a frequent contributor to Natural Awakenings magazine. Connect with her at SJulson@wi.rr.com. natural awakenings March 2015

15

infusion into the pet’s testicles causes them to atrophy. It’s less invasive, with a lower chance of infection and less pain, and reduces testosterone.

For feral cat populations where traps haven’t worked, megestrol acetate, derived from progesterone, added to food acts as birth control to slow or stop colony growth.”

Treatment of laboratory animals has also improved. “There have been three significant changes since 1984,” says Cathy Liss, president of the nonprofit Animal Welfare Institute, in Washington, D.C., founded in 1951 (awionline.org).

“General housing conditions are better, the number of government-owned chimpanzees has decreased and laboratories no longer obtain dogs and cats from random sources, so no stolen pets end up in labs.”

MISSION: ANIMAL RESCUE Big and Small, They Need Our Help

by Sandra Murphy

E

very creature in the animal kingdom has an essential purpose, yet through human interference, animal life overall has become so imbalanced as to signal a tipping point for Earth. Extreme care for the rapidly growing population of a relative handful of pet breeds stands in stark contrast to trending extinction of dozens of other species. Fortunately, in addition to the efforts of dedicated volunteers, conservationists and supportive lawmakers, every one of us can make a real difference.

Home Pet Rescues

Zack Skow started by volunteering with a nearby dog rescue organization.

He became director, and then in 2009 founded his own nonprofit, Marley’s Mutts (MarleysMutts.org), in Tehachapi, California, pulling many kinds of dogs out of Los Angeles shelters. “A lot of rescues are breed-specific; I think mutts deserve an equal chance,” says Skow, now the executive director.

“Small dogs get adopted faster, so we 16

get the larger mixes, including pit bulls and Rottweilers.”

Currently, the facility continues to expand its services, working with pet foster homes; providing medical care for severely abused animals in need of rehabilitation and socialization; and managing visits to prisons, mental health facilities and schools. “We take in who we can help. To see a dog triumph over tremendous odds gives people hope,” says Skow. Recently, volunteers pulled 70 dogs from Los Angeles shelters, fostered them for a month and then transported them east to adoption facilities where conditions were less crowded.

Spay/neuter is the best solution to pet overpopulation, says Ruth Steinberger, national founder of Spay First, headquartered in Oklahoma City (SpayFirst.org). From 20 years of experience, she explains that in locations and situations in which surgery is impractical, “We’ve had great results using calcium chloride in ethyl alcohol, done under sedation. A slow

Lancaster-Berks NALancaster.com / NABerks.com

She reports that animals now are subject to only one experiment, retired for adoption instead of being euthanized, and furnished with natural living conditions on-site—vertical space, an enriched environment with mental and physical stimulation, interaction with other animals and appropriate food and bedding. “Most lab animals are rats and mice,” says Liss. “Any animal has the capacity to suffer. It’s up to us to treat them humanely.”

Farm Animal Stewardship

“Animals become ambassadors,” says Gene Baur, president and co-founder of Farm Sanctuary’s three locations in New York’s Finger Lakes region, Los Angeles and northern California (FarmSanctuary.org) and author of Farm Sanctuary: Changing Hearts and Minds About Animals and Food. “People are distanced from food sources.

Once you learn that sheep love to be petted and pigs like belly rubs, you know an animal as an individual. The best way to help is to share information, farm animal videos and plantbased recipes, so people can see that going meatless is about far more than just eating produce.”

Musician Sir Paul McCartney, author of The Meat Free Monday Cookbook, took the message to schools in 2012. Now students around the world participate in meat-free lunch programs. The adult initiative of going meatless for one or more days extends to 35 countries on six continents.

Pigs, cows, horses, peacocks and an alpaca live in harmony at local nonprofit Cracker Box Palace Farm Animal Haven, in Alton, New York (CrackerBox Palace.org), which spurs recovery from illness, neglect or abuse. “People get animals without doing research on their care or habits. That’s how we got the peacocks—they have a bloodcurdling scream,” says Farm Manager Cheri Roloson, who rents out their goats as nature’s landscapers to clear brush.

Mistreated animals also provide therapy for returning military veterans and abused children at Ranch Hand Rescue, in Argyle, Texas (RanchHand Rescue.org). Kids find it easier to talk about their experiences with an animal that has also endured cruel treatment, like Spirit, a horse that received precedent-setting surgery to repair a leg that had improperly healed after being broken by a baseball bat.

Conscious chicken farms, too, are making an impact. “Chickens can be well-treated and have a healthy, decent life,” says Jason Urena, marketing manager with NestFresh, which operates 20 small farms and five processing plants, concentrated in Colorado, Iowa, Illinois, Wisconsin and Texas to reduce its carbon footprint (NestFresh.com).

Starting with cage-free hens, the Denver company grew based on nationwide customer requests for certified cage-free, free-range, organic, pastureraised and nonGMO (genetically modified) eggs.

“We’re the first in the country to offer certified non-GMO eggs,” attests Urena.

He explains that in the process for certification, feed is inspected at every step, from

“Pets are considered property, and until that changes, it’s harder to make a difference. Farm animals have no rights at all. Animals are sentient beings with rights commensurate with the ability to feel pain and even be valued members of the family. They deserve far more than a property classification.” ~Diane Sullivan, assistant dean and professor, Massachusetts School of Law planting seed (usually corn or soy) to storage in silos and mill grinding, to allow traceability for potential problems and avoid cross-contamination.

Wildlife Habitat Preservation There are few places on Earth that humans haven’t impacted fragile ecosystems. Loss of habitat and lack of food sources are critical issues. Bats are a bellwether for the impact on wildlife from human-induced diseases. The Wildlife Conservation Society studies the loons in New York’s Adirondack Mountains to monitor their exposure to disease and pollution.

The mission of the National Wildlife Federation (NWF) is to use conservation and education to protect present and future wildlife. Of the 410-plus species of mammals in the United States, 80 are on the endangered species list, reminiscent of the bison that used to number

Where You Can Help Locally…

Animal Rescue League of Berks County 610-373-8830 BerksARL.org Carol’s K9 Rescue 610-507-0302 AdoptAPet.com Feathered Sanctuary Exotic Bird Rescue 717-529-2966 FSEBR.webs.com Furever Home 717-560-6400 FureverHomeAdoptionCenter.com Greytful Hearts Greyhound Rescue 610-562-6938 GreytfulHeartsGreys.com Humane League 717-393-6551 HumaneLeague.com Lancaster C.A.R.E.S. 717-381-2275 LancasterCARES.org Lancaster County Animal Rescue Team LancasterCART.org Maranatha Farm’s Animal Sanctuary 610-207-2013 AnimalsOfMaranatha.petfinder.org Mostly Muttz Rescue MostlyMuttz.org No Nonsense Neutering 1-888-820-2510 NNNLV.org 1 by 1 Cat Rescue 484-839-2019 1by1CatRescue.org Organization for the Responsible Care of Animals Hotline 717-397-8922 ORCARescue.org Pet Guardians PetGuardians.org Pet Pantry 717-553-5432 PetPantryLC.org SPCA 717-917-6979 LancasterSPCA.org Zoe’s House Rescue ZoesHouseRescue.com

natural awakenings March 2015

17

in the millions, but now mostly exist in small bands on private and public lands.

NWF aims to build on the bison restoration efforts achieved to date (now numbering tens of thousands) by reintroducing them onto more public lands, reservations and protected habitats, and likewise build up populations of other wild threatened and endangered animals. Its programs feature green corridors to give native species a home and migrating species a rest stop.

“The important message is not how many species have gone off the list, but how many didn’t go extinct,” says David Mizejewski, a celebrity naturalist for NWF. “It’s important to understand species require different ecosystems. When we quit draining swamps and rerouting rivers and leave them alone in a proper habitat, alligators will come back. Eagles have fewer young, so it’s not easy for them to recover.”

The success in restoring populations of the bald eagle, our national symbol, during the second half of the last century was significant. Measures that included

What You Can Do 4 Volunteer to walk a dog, foster a cat, make phone calls or help with shelter paperwork.

4 Spay/neuter pets and consider adopting before shopping at a pet store.

4 Donate to support rehabilitation of an abused animal.

4 Pick up litter, especially harmful in and near waterways.

4 Be a conscious consumer and don’t let factory farm prices influence decisions.

4 Tell companies what is accept able or not via purchases, emails and phone calls.

4 Lobby politicians to support worthy animal causes.

18

banning the poisonous DDT pesticide that contaminated their food and affected reproduction, improving native habitats and prohibiting hunting of the bird allowed its removal from the endangered list in 2007.

They are still protected by the 1918 Migratory Bird Treaty Act. Another raptor, the peregrine falcon, has adapted to urban living in order to survive. Nests adorn tops of buildings and pigeons are a plentiful food supply.

Bears, mountain lions and wolves have been dwindling, hunted as dangerous, a nuisance or for sport. With fewer of these natural predators, whitetailed deer can overpopulate their habitat and starve.

Deer and other displaced animals may migrate into suburban areas in search of food, prompting hurtful human reactions to reduce their numbers.

The American Bear Association provides safe, seasonal habitats for black

The 1966 Animal Welfare Act improved the lives of many commercial animals, but more laws are needed.

See SustainableTable.org/ 274/animal-welfare. bears (AmericanBear.org). Located near Orr, Minnesota, the 360-acre sanctuary also hosts white-tailed deer, bald eagles, beavers, mink, pine martens, fishers, timber wolves, red squirrels, bobcats, blue jays, owls, ducks, songbirds and ravens.

Among movements to protect smaller endangered and threatened animals, the American Tortoise Rescue lobbies for legislation to ban the importation of non-native species (Tortoise.com). “Turtles and bullfrogs are imported as pets or as food, and many end up

Did You Know… n San Francisco’s SPCA is one of many organizations that offer free or low-cost spay/neuter for specific breeds most frequently seen in shelters, like pit bulls, and special programs offer free surgeries. Find locations at Tinyurl.com/SpayNeuterServices. n One female dog can produce litters of up to 10 pups twice a year; cats can have three litters a year of up to five kittens each. n An estimated 2.7 million healthy shelter pets remain unadopted each year, yet only about 30 percent of pets in homes come from shelters or rescues, according to The Humane Society of the United States. n Factory farms account for 99 percent of farm animals, yet less than 1 percent of donated money directly assists them, reports Animal Charity Evaluators, in San Diego. The highly rated Mercy for Animals, dedicated to prevention of cruelty to farmed animals, reports, “Despite the fact that these are the most abused animals in the United States, they actually have the fewest number of advocates.” n Sandra, a 29-year-old Sumatran orangutan at the Buenos Aires Zoo, was recognized as a “non-human person” unlawfully deprived of her freedom by Argentine courts. “This opens the way not only for other great apes, but also for other sentient beings that are unfairly and arbitrarily deprived of their liberty,” says Paul Buompadre, an attorney with the Association of Officials and Lawyers for Animal Rights. “The question is not ‘Can they reason?’ or ‘Can they talk?’ but ‘Can they suffer?’” says Barry MacKay, director of the Animal Alliance of Canada.

“That to me is the ultimate question.”

Lancaster-Berks NALancaster.com / NABerks.com

0 in streams or lakes, where they kill native species,” says cofounder Susan M. Tellem, in Malibu, California. “They can carry salmonella, parasites and tuberculosis,” she explains.

Unfortunately, a California law passed to limit importation was revoked within weeks due to claims of cultural bias by politicians lobbying for Asian food markets that sell live turtles and bullfrogs.

As the only Association of Zoos and Aquariums-certified wolf facility in the world, The Endangered Wolf Center, in Eureka, Missouri, has been breeding and reintroducing wolves into the wild for 40 years (EndangeredWolfCenter.org).

Founded by zoologist and television host Marlin Perkins and his wife, Carol, they helped increase both the Mexican gray wolf population from nine to 235 in managed care, plus at least 75 in the wild, and the red wolf population from 14 to 160 in managed care, with more than 100 in the wild. Every pack of Mexican gray wolves roaming the Southwest and 70 percent of North Carolina red wolves can be traced back to the center.

Wildlife protection laws vary by state. Key conservation successes typically begin with local and regional initiatives promoted by farsighted individuals that care enough to get the ball rolling and back it up with supportive legislation.

Christian Samper, Ph.D., CEO of the Wildlife Conservation Society, observes, “Zoos and aquariums help the public better understand the natural systems that make all life possible. The hope is that what people understand, they will appreciate and what they appreciate, they will work to protect.”

One person’s care can make a difference. For an animal, it can mean life itself.

Sandra Murphy is a freelance writer in St. Louis, MO. Connect at StLouis FreelanceWriter@mindspring.com.

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LIFESAVING ACTS Protecting Animals at Home and Abroad

by Sandra Murphy

E

ach year, more dogs, cats and other pets end up in shelters as lost, stray or owner-surrendered than leave them for a new home. What can be done to reverse this trend?

How to Help

An animal’s

eyes have the power to speak a great language. ~Martin Buber

20

Immediate steps: Have a vet implant a tiny RFID (radio frequency identification) microchip. It’s safe, affordable and helps reunite the owner with a lost pet.

Spay/neuter pets to avoid unwanted litters.

Spread the word: Only about 30 percent of household pets come from shelters or rescues, according to the ASPCA. To help, suggest that shelters post photos in the lobby, supported by a note about each animal’s good points and special needs to entice potential adopters. Also share YouTube videos that celebrate adoption and advocate controlling the pet population (see Tinyurl. com/SpayNeuterStreetMusic1 and Tinyurl.com/SpayNeuterStreetMusic2).

Volunteer: The Motley Zoo, in Redmond, Washington, provides

Lancaster-Berks NALancaster.com / NABerks.com

medical care and behavioral training for ill, injured, neglected, abused and unwanted animals mainly from overflowing shelters. About half of its 150 volunteers foster pets; others plan educational events or handle administrative tasks. “Each person has a specialty,” says Jamie Thomas, executive director.

“We match fosters and animals to get the best results.”

No kill shelters are becoming more common, even though they require uncommon commitment. As part of implementing effective procedures and infrastructure, shelter leadership works to secure the support and involvement of the community. By joining together to implement lifesaving programs and treat each life as precious, a shelter can transform a community. Find a no kill shelter primer at Tinyurl.com/NoKillReform.

In Faraway Lands

Illegal wildlife trading and loss of habitat are huge and escalating problems wild animals face every day. Small repopulation success stories exist, but

progress is slow. Here are some of the most urgent and dramatic perils topping the lengthy endangered species list.

Elephants are hunted for their ivory tusks. “China is the largest consumer of ivory, but the United States is second,” says Jeff Flocken, J.D., North American regional director with the International Fund for Animal Welfare (IFAW), headquartered in Yarmouth Port, Massachusetts (ifaw.org). “Every year, 35,000 elephants are killed; an average of one every 15 minutes.”

Northern white rhinos once freely roamed East and Central Africa south of the Sahara. Until 1960, there were more than 2,000; today, only five exist—one in the San Diego Zoo’s Safari Park, one in a Czech Republic zoo and three at a wildlife conservancy in Kenya.

Imported as pets or show attractions, “There are between 10,000 and 20,000 big cats in private hands in America at facilities/businesses not accredited by the Association of Zoos and Aquariums,” says Carson Barylak, with IFAW’s Washington, D.C., office. “There are more tigers in private possession in

the U.S. than in the wild.”

Pangolins eat ants and termites.

Hunted for meat and their scales (used in Asian medicines), they are one of the world’s most endangered mammals (see Tinyurl.com/SavePangolins).

Thirty years ago, the world population of lowland gorillas numbered 240. Thanks to the Mountain Gorilla Veterinary Project, in Rwanda, Uganda, and the Democratic Republic of the Congo, the population has grown to an estimated 880 (GorillaDoctors.org is supported by SaveAGorilla.org). Led by Ruth Keesling, the project has shown the inestimable value of the species.

“Once you’ve looked into the eyes of a gorilla, you’re forever changed,” says her son Frank, in Denver, Colorado.

How to Help

Make saving animals a priority. Contact legislators. Be a law-abiding consumer—don’t buy ivory or other endangered-animal products. Support conservancy groups. Share information.

Donate time and money.

“IFAW is working to advance legislation to prohibit private ownership

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of big cats in the U.S. The bill received bipartisan support and we hope to see it become law,” says Barylak. “We’ve asked the U.S. Department of Agriculture to ban direct contact with big cats. It’s harmful to the animals and the people that handle them.”

Annual running events with participants donning gorilla costumes raise funds and awareness. Following the Austin, Texas, event in January, runs will be held in Cincinnati, Ohio, on March 29 and in Denver, Colorado, on November 1. “Another way to help gorillas is to recycle cell phone and computer batteries. Coltan [tantalite] is used to make batteries—13 percent of the world’s supply of coltan is in the park area of the Congo,” says Frank Keesling.

Barriers to improving the lives of animals can be overcome and banished when we believe it’s possible and everyone helps. The animals are counting on us.

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“Healing is our focus,” comments assessed during the initial consultation, Shetz. “Our greatest satisfaction comes so the hypnotherapy experience can be when we help people alleviate suffering customized to meet individual goals. Shetz in their lives and experience more joy and will complete a hypnocounseling certificahappiness.” tion in May.

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Stewart and Shetz will present a works.” workshop, The Art of Psychokinesis, from 2

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Looking to the future, Stewart and person at the Intuitive Consultants’ office Shetz have the goal of serving people or by email, phone or Skype for individunationwide. “Human potential is amazals, couples and groups. Stewart and Shetz ing, but often misunderstood,” observes help clients understand the past, inform Stewart. the present and boldly face the future. A consultation provides insights into finance, Intuitive Consultants is located in Conestoga, Lancaster County. For appointments and other career, health, relationships, romance and future decisions. While the future is not set information, call 717-340-2121, email IntuitiveConsultants.net@gmail.com or visit onin stone, Stewart and Shetz show clients line at IntuitiveConsultants.net. See ad page 41. how to use the information perceived to create the best desired circumstances.

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LOVE YOUR

GREENS! New Ways to Prepare

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or seainflammatory, sonal eaters, according to Dr. farm market

by Nava Atlas Joel Fuhrman, a shoppers and memfamily physician bers of community in Flemington, New supported agriculture, Jersey, who specializes vegetable greens have bein nutritional medicine. come a normal part of everyday Fuhrman notes, “The majordiets. Recognized as the most ity of calories in green vegetables, nutrient-rich group of veggies, they including leafy greens, come from prodeliver multiple benefits. tein, and this plant protein is packaged

Greens are a top source of vitamin with beneficial phytochemicals. They’re K, essential to bone health, and are rich in folate and calcium, and contain abundant in vitamins A, B (especially small amounts of omega-3 fatty acids.” folic acid) and C. They deliver consid Hardy greens, like kale, chard and erable antioxidants and chlorophyll, widely known to protect against cancer, collards, are good sources of accessible

calcium. Only about 30 percent of calcium from dairy products is absorbed, but according to Registered Dietitian Ginny Messina, “For certain leafy green vegetables, rates are considerably higher. We absorb between 50 and 60 percent of the calcium in cruciferous leafy green vegetables like kale and turnip greens.” Tasty and versatile, greens can add interest and value to every meal. Here’s how.

Smoothies and juices. Spinach tastes so mild in smoothies and juices that we barely know it’s there. Kale and collards add a mild greens flavor.

A big handful or two of spinach or one or two good-size kale or collard leaves per serving is about right.

Greens blend well with bananas, apples, berries and pears. A high-speed blender is needed to break down kale and collards; a regular blender is sufficient for spinach. An online search for “green smoothies” will turn up many recipes.

Use “massaged” raw kale in salads. Rinse and spin-dry curly kale leaves stripped from their stems, and then chop into bite-sized pieces. Thinly slice the stems to add to another salad or lightly cooked vegetable dishes or simply discard. Place the cut kale in a serving bowl. Rub a little olive oil onto both palms and massage the kale for 45 to 60 seconds; it’ll soften up and turn bright green. Add other desired veggies and fruits and dress the mixture.

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A favorite recipe entails tossing massaged kale with dried cranberries, toasted or raw cashew pieces, vegan mayonnaise and a little lemon juice.

Massaged kale also goes well with avocados, apples, pears, Napa or red cabbage, carrots, pumpkin seeds and walnuts. It can alternatively be dressed in ordinary vinaigrette, sesame-ginger or tahini dressing.

Add hardy greens to stir-fries. The best stir-fry greens are lacinato kale, collards or chard. Rinse and dry the leaves, and then strip them from the stems. Stack a few leaves and roll them up snugly from the narrow end. Slice thinly to make long, thin ribbons and then cut them once or twice across to shorten; adding thinly sliced stems is optional. Add the strips to the stir-fry toward the end of cooking. They blend well with broccoli, cauliflower, carrots, celery, bok choy, asparagus and green beans. Soy sauce, tamari and ginger add flavor.

Use leafy spring greens in salads.

Look beyond lettuce to create invigorating warm-weather salads. Use lots of peppery watercress (a nutritional superstar), baby bok choy, tender dandelion greens, tatsoi and mizuna (Japanese greens are increasingly available from farm markets). Combine with baby greens and sprouts, plus favorite salad veggies and fruits for a clean-tasting and cleansing repast.

Learn to love bitter greens. Add variety to the meal repertoire with escarole, broccoli rabe and mustard greens. These mellow considerably with gentle braising or incorporation into soups and stews. Heat a little olive oil in a large, deep skillet or stir-fry pan; sauté chopped garlic and/or shallots to taste. Add washed and chopped greens, stir quickly to coat with the oil, and then add about a quarter cup of water or vegetable stock. Cover and cook until tender and wilted, about five minutes. Traditional additions include raisins and toasted pine nuts, salt and pepper and a little apple cider vinegar.

Nava Atlas is the author of the recent book, Plant Power: Transform Your Kitchen, Plate, and Life with More Than 150 Fresh and Flavorful Vegan Recipes, from which this was adapted.

Visit VegKitchen.com.

24

RAW KALE SALADS

by Nava Atlas

H

ealth foodies can step it up a bit by discovering how to make delicious raw kale salads—sometimes referred to as massaged kale salads. Literally massaging this hardy green with olive oil, salad dressing or mashed avocado softens it for easier chewing, brightens the color and improves its flavor. A favorite kind of kale for salads is curly green kale. Lacinato kale works well, too, as long as it isn’t too large and tough prior to massaging.

Even when kale isn’t the main leafy green in a salad, adding a few prepared leaves can up the nutrient value of any kind of green, grain or pasta salad. For each of the following recipes, start with a medium bunch of kale (about eight ounces), or more or less to taste. Finish each salad with sea salt and freshly ground pepper, if preferred.

Southwestern-Flavored Kale Salad

To the massaged kale, add two or three medium-sized fresh ripe tomatoes, a peeled and diced avocado, one to two cups cooked or raw fresh corn kernels, some red bell pepper strips and optional chopped green or black olives. Flavor with freshly squeezed or bottled lime juice, a little olive oil and some chopped cilantro. To up the protein for a main dish, add some cooked or canned, drained and rinsed, black or pinto beans and then sprinkle pumpkin seeds over the top.

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Mediterranean Kale Salad

To the massaged kale, add two or three medium-sized chopped fresh ripe tomatoes, strips of sun-dried tomato, plenty of bell pepper strips and chopped or whole cured black olives. For protein, add a cup or two of cooked or canned, drained and rinsed, chickpeas. Top with thinly sliced fresh basil leaves.

Kale and Avocado Salad

Add a peeled and diced avocado, plus thinly sliced red cabbage to taste, sliced carrots, diced yellow squash, halved red and/or yellow fresh grape tomatoes and sunflower or pumpkin seeds.

Optionally, add a little more olive oil in addition to that used for massaging and some freshly squeezed or bottled lemon or lime juice.

Asian-Flavored Kale Salad

Massage the kale with dark sesame oil instead of olive oil as an option. Add a medium-sized red bell pepper, cut into narrow slices, three stalks of bok choy with leaves, sliced (or one sliced baby bok choy) plus one or two thinly sliced scallions. Dress with a sesame-ginger dressing. Optional additions include some crushed toasted peanuts or cashews, steamed or boiled and chilled corn kernels and about four ounces of baked tofu, cut into narrow strips.

All recipes courtesy of Nava Atlas, author of Plant Power: Transform Your Kitchen, Plate, and Life With More Than 150 Fresh and Flavorful Vegan Recipes; used with permission.

Inflammation is the Real Silent Epidemic

by Jaclyn Downs

A

cute inflammation, observable as swelling, pain, warmth, and/or redness, is a natural, localized response to injury, pain or acute illness that usually lasts no longer than a few days. Chronic, lowgrade, systemic inflammation, however, is so insidious that it silently and slowly damages the body and causes disease. We may feel fine, but when left unaddressed, elevated levels of inflammation can cause serious health problems.

A 2004 article published in Nutrition, Metabolism and Cardiovascular Diseases cites numerous studies that show an association between chronic, low-grade inflammation and metabolic syndrome, which increases the risk for diabetes, stroke and various cardiovascular problems. According to the comprehensive resource book Diet, Immunity and Inflammation, inflammation is also associated with low energy, elevated cholesterol levels, hypertension, hormonal imbalances, autoimmune conditions, cancer, obesity, preterm birth, chronic pain in muscles and joints, mood disorders including depression, and any condition ending in “-itis.”

What we eat and drink either promotes inflammation or squelches it. Inflammation and obesity are correlated with toxicity in the body caused by pesticides, xenoestrogens, pharmaceuticals, heavy metals and other sources, as well as a lack of good microflora, according to research published in the Journal of Immunology Research in 2014.

Our ability to fight inflammation and disease depends greatly upon our gastrointestinal tract and the bacteria that reside there. We have ten times more bacteria in our gut than we do cells in our body. The bacteria play an important part in keeping our immune systems healthy, according to a 2008 article published in Clinical and Experimental Immunology, which locates about 80 percent of our immune system in the gut. When our gut health is less than optimal, it causes our immune system to also be unhealthy, which allows inflammation to spin out of control.

Tips for Keeping Inflammation in Check Foods to Include in the Diet • Antioxidant-rich organic berries, broccoli, leafy green vegetables, asparagus and other foods high in vitamin C will protect the body from the inflammatory effects of free radicals.

• Healthy omega-3 essential fatty acids are widely recognized for their anti-inflammatory properties. Cold-water, fatty fish and fish oil are good sources. Vegan supplements are also available.

• Foods that promote gut health include raw sauerkraut and other fermented foods and drinks, such as kombucha and kefir, which add probiotics into the gut.

Resistant starches, or the kinds of carbohydrates that resist digestion in the small intestine, contain prebiotics, which feed the beneficial bacteria in the gut.

• Notable anti-inflammatory herbs include ginger and turmeric.

Foods to limit or eliminate

• Fats found in processed food (trans fats) and refined oils, such as canola, soy, corn and safflower, are too high in omega-6 fatty acids, a situation that causes cell walls to become stiff or rigid, slowing oxygen uptake and cell functioning and making cells vulnerable to inflammation.

• A review of scientific literature, conducted by The Institute for Responsible Technology cites several studies that suggest genetically engineered foods may create an unhealthy microflora, which damages the intestinal wall and allows undigested food proteins to leak into the blood, triggering an inflammatory response. Difficulty metabolizing pesticides and other toxic chemicals from food is another cause for inflammation.

• The links between pro-inflammatory effects of sugar, insulin resistance and metabolic syndrome are well documented. We should avoid sugar-laden foods and refined carbohydrates.

Lifestyle factors to consider Jaclyn Downs is a board certified holistic health coach based in Lancaster County. She works with individuals and groups and leads workshops on food and wellness. Connect at 717575-9616 or GetBalancedWellness.com.

• Stress relief, the proper amount of sleep and moderate exercise with appropriate recovery time are all vital elements to controlling inflammation.

natural awakenings March 2015

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Lancaster-Berks NALancaster.com / NABerks.com

by April Thompson

S

ummer is a perfect time for teens to broaden their horizons—mentally, emotionally, socially and literally—through foreign travel, and now is a good time to sign up. Programs enable young adults to explore different cultures and careers, learn to work effectively in multicultural arenas, serve communities in need and see the value of conserving resources, all while enjoying safe adventures away from home.

“Teens can have fun, gain new perspectives and get out of their comfort zones in a supportive environment,” says Theresa Higgs, vice president of global operations for United Planet (UnitedPlanet.org). The Boston nonprofit annually places more than 300 youths in 35 countries in programs ranging from environmental conservation to teaching English.

“We’ve had alumni return to start their own nonprofit organizations, change majors or even just change daily habits like turning off the water when they brush their teeth after learning about water scarcity issues,” says Higgs.

Programs range from language immersion, in which students are matched with host families, to studies aboard ships where they engage in marine conservation activities. Whatever the activity, teens are sure to be challenged and inspired in ways they couldn’t have envisioned before venturing forth.

The most unexpected part is often the expansive thrill of exploring a foreign culture.

“On a normal day, after a delicious Indian breakfast, my host’s siblings and I would ride the bus to school. There, we learned Indian dance, art, cooking and many other aspects of the culture,” says 16-year-old Genna Alperin, who traveled to India with Greenheart Travel in 2014 (GreenheartTravel.org).

“I learned how to communicate, share my lunch and be a good friend. When I returned, I wanted to be like the amazing people I had met.” The Chicago organization facilitates language camps, service trips and study abroad programs for high school students.

Learn to Speak Like a Local Immersion can be both the fastest and most fun way to learn a language. Language study abroad programs steep students in foreign tongues in memorable settings that help accelerate learning, whether practicing Spanish in the coffee-growing highlands of Costa Rica or Mandarin in China’s bustling city of Beijing.

Many programs place students with host families where they can practice the language informally and deepen their understanding of local idioms, complementing classroom lessons from native teachers. Homestays also offer students an insider’s view of the regional culture, from cuisine to family life. Students can elect to learn an entirely new language with no prior exposure or build on beginner-level proficiency. Some programs even enable high school students to earn college credits.

Study Earth’s Underwater Vastness Action Quest, in Sarasota, Florida, takes teens on seafaring voyages from the Florida Keys to the Caribbean, where they can learn to sail or scuba dive, study marine life and engage in projects to help restore coral reefs and protect sea turtle habitats (ActionQuest.com). Participants gain a deeper appreciation for the ocean’s fragile and complex ecosystems and knowledge of winds and tides. Acting as crew members, teens also learn teamwork and confidence-building skills.

Explore Careers as an Intern Internships offer teens a chance to test potential career paths, gain resume-worthy work experience and strengthen college applications. While many internships target college students, an increasing number are open to high school students with companies, nonprofit organizations and government agencies nationwide and abroad. Fields can range from accounting, law and engineering to nonprofit work.

AIESEC (aiesec.org), an international, student-run organization headquartered in Rotterdam, Netherlands, works with partners ranging from multinational companies to local nonprofits to offer opportunities in 126 countries for youths interested in interning abroad.

Serve Community, Discover Culture Whether headed to a destination in Africa, Asia or the Americas, community service trips help teens gain enlightened perspectives and become responsible global citizens.

Students can volunteer to teach English, build wells, restore historic sites or rebuild homes destroyed by natural disasters. Most service trips also include fun outings and options for learning about the host culture, such as learning traditional African dance or Thai cooking, or hiking the Inca Trail to the sacred site of Machu Picchu.

Witnessing the challenges faced by developing communities to access basic needs like clean water and health care can be transformative. Being a small part of a solution can awaken young people to their power to change the world.

Helpful clearinghouse sites for teen travel programs include TeenInk.com/summer and TransitionsAbroad.com/listings/ study/teen.

Connect with freelance writer April Thompson at AprilWrites.com.

natural awakenings March 2015

27

IT JUST KEEPS GETTING BETTER!

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The New Healthy Cuisine Good-to-Go Eats

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atie Newell, a blogging Kansas City mother of two who fights inflammation from several autoimmune diseases, is rigorous about the fresh, unprocessed food she buys. After noticing adverse symptoms from dining at a restaurant, Newell initially thought that eating out was no longer an option for her.

Today, she happily ventures out for the occasional restaurant meal, knowing that the healthy food landscape is changing. “I look to restaurants owned by local chefs that use local and sustainable ingredients and prepare everything from scratch,” she says.

From higher-end dining to fast-food joints, food trucks and vending machines, we now have even more choices for fresh, seasonal, organic, local, sustainable, tasty nutrition when we’re on the go. It’s because entrepreneurial chefs and fitness buffs are responding to customer demand for healthy eating options away from home.

Lancaster-Berks NALancaster.com / NABerks.com

Range of Restaurants

London’s celebrated Chef Yotam Ottolenghi, founder of several restaurants and takeout emporia and author of bestselling cookbooks Plenty and Jerusalem, says that “healthy” can happen simply by putting the spotlight on plants. Ottolenghi’s cuisine is known for celebrating vegetables, fruits and herbs. He says, “That attitude, I think, is a very healthy attitude to eating.”

At Gracias Madre, a plant-based vegan Mexican restaurant in Los Angeles and San Francisco, high style doesn’t mean chandeliers and rich cream sauces.

The brainchild of Executive Chef Chandra Gilbert, also director of operations for the Bay Area’s vegan Café Gratitude, it serves organic, local and sustainable fruits and vegetables and bold flavor without excessive calories. She says, “I’m inspired by what I want to eat that tastes good and makes me feel good, and I want to affect this planet—to create health and vibrancy all the way around.”

True Food Kitchen, a partnership between Dr. Andrew Weil and restaurateur Sam Fox, offers “honest food that tastes really good” at Atlanta, Dallas, Denver, Houston, Los Angeles, Phoenix and Washington, D.C., locations. For lunch, diners might sip sea buckthorn, pomegranate, cranberry or black tea along with their quinoa burger or organic spaghetti squash casserole.

Newell and her family gravitate towards SPIN! Neapolitan Pizza, touting recipes developed by James Beard Awardwinning Chefs Michael Smith and Debbie Gold, who partnered with entrepreneur Gail Lozoff to create the first healthy, high-style pizzeria in 2005. Today it offers traditional and gluten-free pizza topped with fresh and organic (whenever possible) ingredients at locations in Dallas, Omaha, the Kansas City metro area and Orange County, California.

Even at fast-food restaurants, healthy choices are increasingly available. “Unforked, Panera Bread and Chipotle do a great job being transparwww.DoctorNaturalMedicine.com ent about what’s in their food,” says Newell. Before venturing out, she often checks the company’s website for specific nutrition information.

Meals on Wheels– Food Trucks

A burgeoning fleet of creatively conceived food trucks takes healthy eating to local customers in U.S. cities. In addition to preparing organic, plantbased foods, The Green Food Truck, in Culver City and San Diego, California, recycles used vegetable oil, composts produce scraps and offers recyclable servingware. Josh Winnecour, founder of the Fuel Food Truck, in Asheville, North Carolina, cites losing 50 unwanted pounds as his incentive for serving nutrient-dense, made-from-scratch food to his clientele.

New Generation Vending

Most hospitals, universities, schools and corporations appear to espouse healthy eating—until the offerings in their vending machines reveal the opposite. Ethan Boyd, a student at Michigan State University, noted this disconnect. “While dining halls strive to serve healthy options,” he says, “there are 40 vending machines on MSU’s campus that spit

out junk food.”

Sean Kelly, CEO of HUMAN Healthy Vending (Helping Unite Mankind and Nutrition), had a similar, “Oh, no,” moment at his New York City gym when he was a university student.

Today, Kelly’s franchise model allows local operators to supply individual machines with better options from organic fresh fruit to hot soup. “Our vision is to make healthy food more convenient than junk food,” he says.

Entrepreneurs Ryan Wing and Aaron Prater, who also have culinary

training, recently opened Sundry Market & Kitchen, in Kansas City, Missouri.

In their update on a neighborhood market, they sell takeout foods like red lentil falafel and citrus beet soup. “I think people want to eat local food and better food, but they want it to be convenient,” observes Wing. “The bottom line is we want to make it simple to eat good food.”

Judith Fertig blogs at AlfrescoFood AndLifestyle.blogspot.com from Overland Park, KS.

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A Walk in Nature is a Path to Progress

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Popular Fitness

MYTHS Seven Common Maxims that Can Cause Harm

by Leslie Perry Duffy

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W

e’ve heard them time and time again: fitness tips that guarantee we’ll meet our goals if we follow them. The truth is that some can hurt more than help.

Here are seven fitness myths that are best to ignore.

No pain, no gain. It’s true that what we put into our workout has a direct impact on results. However, this doesn’t mean workouts should be painful. If something hurts during exercise, try a different move instead that targets the same muscle group to see if the feeling persists; adjust the form in case improper execution is the culprit or give it a rest and return when ready.

Muscle soreness can be expected after a tough workout and can persist for a day or two afterward. Try not to confuse soreness or the discomfort felt from fatigued muscles during a

Lancaster-Berks NALancaster.com / NABerks.com

workout with pain. In the presence of an injury, it’s often best to modify activities that contribute to the pain or refrain from workouts pending expert medical advice. “Working through the pain” might actually make things worse in the long run.

Never exercise a sore muscle.

Muscle soreness is a sign that the muscles are changing. It’s okay to feel sore for a day or two after a workout.

If it appears that the body’s stability or ability to maintain proper form will be affected by the soreness, then wait another day. However, if soreness isn’t severe, working out may actually help to relieve it by warming the muscles and stimulating blood flow. A few good activity choices for sore muscles after lifting heavy weights the day before include light cardio, stretching, yoga and light resistance training.

Lifting weights makes women

look bulky. This couldn’t be further from the truth. Building big, bulky muscles requires testosterone—and lots of it. Men typically have 20 to 30 times more testosterone than women.

For women, strength training is well-known to be key in toning and sculpting muscles, maintaining healthy joints and bones, boosting metabolism and even improving mood and confidence. Don’t be afraid to pick up heavier weights.

To lose a belly, crunch the abs.

Yes, abdominal exercises strengthen the core muscles. However, if we carry a layer of fat on top of those muscles, the belly will remain. To lose a belly, continue regular ab work while focusing on cardio exercises, strength training moves for the whole body and eating properly.

The best time to work out is in the morning. The best time to work out is whenever it fits into our schedule.

The more exercise, the faster the results. Not true. When it comes to working out, an appropriate balance of hard work and rest is the best option. Overusing the body actually prevents muscles from growing, resulting in decreased strength, endurance and metabolism (i.e., caloric burn).

Plus, becoming overly fatigued often leads to sloppy form, which may lead to injury. Listen to the body and rest at least one day a week or more if a break is needed.

Reduce calorie intake to lose weight. The body needs enough fuel to function, especially if it is regularly working hard. Eating less is not always the answer to losing weight.

If we’re not eating enough, the body may think it’s starving, which causes it to store fat instead of burning calories, so eating too infrequently or not enough can sabotage weight-loss efforts. Eating smaller, more frequent meals allows the body to metabolize calories more effectively.

Leslie Perry Duffy is a FIRM workout program master instructor and entrepreneur in Columbia, SC, who contributes to Life.Gaiam.com from which this was adapted.

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greenliving

work for households that don’t generate yard waste because a pile of 100 percent green waste will attract pests.

A Practical Guide to Composting

Holding Bin

Good for: People that want a lowmaintenance option that’s more attractive than a pile; average to large households with yard waste.

Make a bin out of wood or buy a plastic holding bin, which can contain up to 75 gallons. One with insulated sides may allow decomposing to continue in colder weather.

Pick the Best Option for You

by Tracy Fernandez Rysavy

Tumbling Barrel

Y

ard and food waste make up 25 percent of the garbage destined for municipal landfills, according to the U.S. Environmental Protection Agency. Pick the right composter and this organic waste will easily turn into rich—and free—garden fertilizer, saving landfill space and reducing the volume of greenhouse gases generated by anaerobic decomposition.

Unless using a specialized bin, maintain a roughly 50/50 compost mixture of “brown” and “green” organic waste for ideal results. Green waste is moist, such as fruit and vegetable peels; brown waste comprises dry and papery material, including grass clippings.

Low-Maintenance Pile

Good for: People that want something simple, don’t need fertilizer immediately and have extra outdoor space; average to large households with yard waste.

Maintaining a compost pile is as easy as its name implies—simply toss organic yard and kitchen waste into a pile in the yard. Aerating or turning the compost with a pitchfork or shovel will provide quicker results, but waste will also decompose if left alone. Within six to 24 months, all of the waste will decompose aerobically into compost. Once a year, composters can dig out the finished compost from the bottom. This method won’t

Good for: People that want quick results and can compost in smaller batches; small to average households with yard waste.

These barrel-shaped containers are turned with a hand crank, making aerating and speeding up decomposition a breeze. Some manufacturers promise results in as little as two weeks.

Due to the barrel’s relatively smaller size and capacity, getting the balance between brown and green waste right is critical for optimal results, and users will need to wait for one batch of compost to finish before adding more organic waste.

Multi-Tiered Boxes

Good for: People looking for low maintenance, but quicker results than a pile or bin; average to large households with yard waste.

Multi-tiered composters are a series of stacked boxes with removable

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outdoor space, a five-or-10-gallon bucket and some red worms could be the answer. Worm composting, or vermicomposting, is so compact that a worm bin can fit under most kitchen sinks. Because red worms are so efficient—each pound of them will process half a pound of food scraps daily—a worm bin doesn’t need aeration and won’t smell or attract pests.

Note that worms won’t process brown waste, meat, dairy or fatty foods.

WHAT TO COMPOST Do compost: 4 Fruit and vegetable scraps 4 Grass clippings, twigs, leaves and wood chips 4 Eggshells (broken into small pieces) 4 Coffee grounds and tea bags 4 Unbleached coffee filters, paper and cardboard Don’t compost: 4 Pet waste 4 Meat and dairy (except in Green Cone device)

Green Cone

panels to allow the organic waste to move downward throughout the decomposition cycle. Finished compost comes out of a door at the bottom.

Because the boxes are smaller than a large pile or bin, compost will “cook” faster; some users report their first batch took just four to six months.

Collectively, stacked boxes are often comparable in size to a large holding bin, so they can compost a large amount of waste.

Worm Bin

Good for: People that want to compost indoors; apartment dwellers and small households that don’t generate yard waste.

For everyone that has wanted to compost, but had insufficient

Good for: People that just want to dump their kitchen waste and be done with it; those that want to compost fish or meat; households that don’t generate yard waste.

Solarcone Inc.’s Green Cone system will handle up to two pounds of kitchen waste daily, including meat, fish and dairy products. It won’t compost brown waste. Users bury the bottom basket in the yard, and then simply put green waste together with an “accelerator powder” into a cone hole in the top.

According to Solarcone, most of the waste turns into water. Every few years, users need to dig a small amount of residue out of the bottom that can be added to a garden.

Tracy Fernandez Rysavy is editor-in-chief of the nonprofit Green America’s Green American magazine, from which this article was adapted (GreenAmerica.org).

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BASIC COMPOSTING TIPS

by Tracy Fernandez Rysavy

E

nsure that the compost pile retains a moisture content similar to a wrungout sponge. To moisten, add green waste; to reduce moisture, add brown waste.

Turn compost to get air to the aerobic bacteria and speed the process.

Wear gloves and a dust mask to protect against allergens.

Decay generates heat, so a pile should feel warm. If not, add green waste. Decomposition occurs most efficiently when it’s 104 to 131 degrees Fahrenheit inside the pile; use a compost thermometer.

Keep a small container in the kitchen to easily collect green food scraps. Store it in the freezer to keep unpleasant smells and flies at bay.

The best time to start composting is during warmer months. Alternately layering green and brown waste, using the “lasagna method” in colder months, readies the pile to decompose as soon as the weather warms. Consider stockpiling summer yard waste ingredients.

Be aware that low-maintenance composting won’t kill weed seeds, which can then get spread around the garden. A highly managed compost pile will kill some weeds through the generated heat. Put weeds out for municipal yard waste collection where there’s a better chance they’ll be destroyed.

Contributing sources: U.S Environmental Protection Agency, U.S. Composting Council

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The Earth Diet Liana Werner-Gray on Simple Eating

by Lane Vail

L

How did you discover the Earth Diet?

Six years ago, I was completely addicted to junk food and chronically sick, tired, bloated and miserable. It wasn’t until I was diagnosed with a golf-ball-sized precancerous tumor that I decided to take a serious look at my life and make a change.

I began to blog about my journey into self-healing through natural foods and my readers held me accountable to sticking with it. I also started creating healthy recipes that delivered my favorite junk food flavors so I didn’t feel deprived. Slowly, I stopped craving artificial junk foods and started craving natural versions of those flavors. Within three months, the tumor disappeared.

I had demonstrated that I could undo the damage of toxic junk food by restoring proper nutrition into my cells and knew that by going back to nature, I could experience healing. Now people from around the world have testified that The Earth Diet has helped them heal ailments from A to Z. 34

Why is it important to define our eating plan?

Everyone on the planet is on a diet; it’s just a matter of which one. Are you on a junk food diet or a disorderly eating diet? Most people deprive themselves at some point and end up binging later.

Having a name for the lifestyle I wanted to live helped me commit to it. When you’re lost and disconnected from nature and your body, you need rules and guidelines.

Day one, eat this; day two, eat that. The Earth Diet’s rules and guidelines helped me to break a disempowering addiction to junk food. After following the guidelines for a while, the whole lifestyle becomes natural and choices become easy. photo by Roxxe NYC Photography

iana Werner-Gray, an Australianborn beauty queen, actress and environmentalist, lectures worldwide on healthy eating and is supported by a corps of nutrition coaches.

Her book, The Earth Diet, describes a nature-based eating and lifestyle plan that has helped thousands realize greater vitality, harmony and peace.

How can busy people prepare and eat fresh foods more frequently?

Try making a huge batch of smoothies or vegetable juice on a Sunday; put a few servings in the fridge and the rest in the freezer. Then, take one to work each day.

Fresh is best, but a thawed frozen juice is better than nothing.

Also, simplify eating. I grew up in Australia’s Outback, alongside aboriginal people that ate “mono foods”—singular, whole, raw foods sourced directly from nature, and they had slim, resilient and healthy bodies. Eating mono foods gives

Lancaster-Berks NALancaster.com / NABerks.com

the digestive system a break; we feel energized because the body doesn’t have to break down a complicated meal. Try, for example, eating a watermelon for lunch or an avocado for dinner.

Name some foods we’d be surprised to read about in The Earth Diet.

My readers especially enjoy the chicken nuggets, burgers, gluten-free cookie dough, cashew cheesecake and vegan ice cream. The raw chocolate balls are popular, made with just three ingredients: almonds or sunflower seeds ground into flour, cacao powder and a favorite natural sweetener like maple syrup, honey or dates. Sometimes I add salt, mint, coconut or vanilla. I make a batch in 10 minutes and keep them in the freezer so I can have chocolate whenever I crave it.

Transforming the way we eat can be overwhelming; what are some simple first steps for the novice?

Lemon water is incredibly powerful. It’s high in vitamin C, so it boosts the immune system, and it’s energizing, alkalizing and detoxifying. Just squeeze the juice of a lemon into two cups of water first thing in the morning and drink. I also recommend eating a whole, raw, mono food in its natural state every day, like a banana, orange or strawberries.

Eat something that hasn’t been sliced, diced, processed and packaged.

Lastly, practice eating only when hungry and eat what you’re craving in the most natural way possible (for example, upgrading from conventional pizza to organic store-bought brands to raw homemade pizza). On Sunday I woke up and made a big brunch for friends; we had organic eggs, salsa, herbal tea and organic cookies. For dinner, I ate an avocado. That’s all I was craving, and it ended up balancing out my day.

If you’re craving chocolate, there’s a reason. If you’re craving a smoothie for dinner, have one. You can both fulfill cravings and nourish and love your body at the same time.

Lane Vail is a freelance writer and blogger at DiscoveringHomemaking.com.

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n unattended mind is like a neglected garden. Potting soil is incredibly receptive to any seeds introduced to it. It has absolutely no discretion when it comes to playing host to seeds; it says, “Yes” to all of them.

So it is with our mind, which is amazingly receptive to whatever suggestions are dropped into it. It has been said that the subconscious mind cannot take a joke. Whatever is introduced to it, it takes as serious instruction to grow that thoughtseed into a full-blown plant, be it a flower or a weed.

When we pause to consider how many thought-seeds are blown, dropped or purposely planted in our mind on a daily basis, it may prompt us to tend to our mental garden with more regularity. These may come from media, negative conversation or overheard comments. The subconscious mind hears it all and takes it personally. The only way to avoid this type of mind pollution is to be consciously focused on what we want to have planted and growing in our flower box called life. It’s a 24/7 proposition to keep it weeded as thousands of mental seeds constantly pour in.

A good full-time gardener plants thought-seeds about their self and others that are rooted in reverence and lovingkindness and skillfully nurtures them. Others will then receive nothing but benefit from the seeds we drop along the way.

Dennis Merritt Jones, D.D., is the author of Your Re-Defining Moments, The Art of Uncertainty and The Art of Being, the source of this essay. He has contributed to the human potential movement and field of spirituality as a minister, teacher, coach and lecturer for 30 years. Learn more at DennisMerrittJones.com. natural awakenings March 2015

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calendarofevents NOTE: All calendar events must be received by the 10th of the month and adhere to our guidelines. Visit our websites at NABerks.com and NALancaster.com or email us at Publisher@NALancaster.com for guidelines and to submit entries. No phone calls or faxes, please.

MONDAY, MARCH 16 Living Foods Potluck – Dinner 6pm, Speaker 7pm. Dr. Chris Turnpaugh will be speaking on “food and how it interacts with the immune system.” Bring a 9 x 13 or equivalent size living foods dish to share. $2 per person. Meeting at the Kinzer Fire Hall, 3521 Lincoln Hwy East, Kinzer (beside Patriot Home Sales). Hosted by Terri Roberts 717-725-8617.

TUESDAY, MARCH 17 $ave Time & Energy!

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

Feldenkrais Workshop – 1:30-4pm. Donna Bervinchak presents “Introducing Your Neck to Your Back.” Location: Susquehanna Dance Center, 120 College Ave, Mountville. $55. To register contact: Improving Through Movement at 717-285-0399.

FeldenkraisBlog.com.

SUNDAY, MARCH 8 SUNDAY, MARCH 1 Backbends From the Heart, For the Heart – 1-3pm.

Ideal for yoga students with one year of experience.

Teacher, Elizabeth Crisci. $25 (register by 2/19) or $35 thereafter. West End Yoga, 221 W Walnut St, Lancaster.

To register: 717-466-9642. WestEndYogaStudio.com.

TUESDAY, MARCH 3 Workshop: Healthiest People on the Planet – 6:15pm. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. 717-393-9955.

FamilyChiropracticLancaster.com.

WEDNESDAY, MARCH 4 Mantra Yoga with David – 7:30pm. $15/class.

Downdog Yoga, 525 Reading Ave, West Reading.

610-373-7181.

FRIDAY, MARCH 6 Up-cycled Craft Activity on First Friday – 5-9pm.

Free open craft table for kids during expanded hours for crafting and fun. Lancaster Creative Reuse, 1865 Lincoln Hwy E, Lancaster. 717-617-2977.

SATURDAY, MARCH 7 Twelve Ancient Oils of Scripture – 2-5pm. Learn why the twelve oils were so revered for physical and spiritual support, and how these particular oils that are most mentioned in the Bible are used today to assist in holistic care. $10. Susquehanna Waldorf School, 15 W Walnut St, Marietta. Preregistration required: Trella Dubetz. 717-468-7523. TrellaDubetz.com.

Radiant Light Holistic Expo – 10am-6pm. Visit Hypnotist Lori Kleinsmith and many other holistic practitioners and vendors as they share services and products to support healing and wellness. $7 admission. Inn at Reading, 1040 North Park Rd, Wyomissing. For info: 484-706-9844.

Yogathon at LJ’s Fitness – 11am-2pm. Join all or part of this three-hour yoga experience to benefit St. Jude Children's Hospital. Practice power yoga, inversions, an awesome final relaxation and more. By donation.

Fundraising sheets available to raise additional funds for this great organization. Call to reserve your spot.

LJ's Fitness, 102 N 3rd St, Womelsdorf. 610-589-5213.

Ayurveda Fundamentals Workshop – 1-3pm. Roberta Strickler presents “The Seasons of Our Lives,” discussing seasons in the year, of life, and food that is in season. Learn more about Ayurveda – and about yourself. $30pp or $50 for two. Radiance, 9 W Grant St, Lancaster. Call to register: 717-290-1517.

HerbsFromTheLabyrinth.com.

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Radiant Light Holistic Expo – 10am-5pm. See Saturday listing for details.

Create a Journal for Visionary Manifestation – 124pm. Second Sundays through July. “Putting the Pieces Together.” Access your inner wisdom, your deepest dreams, and your heart’s desire by constructing an 8-page journal using different artistic mediums and techniques. Class includes a short guided meditation and working in sacred quiet. Paper and other art materials will be provided. $45/class, $200 for the series.

Radiance, 9 W Grant St, Lancaster. Call to register: 717-290-1517. HerbsFromTheLabyrinth.com.

2nd Sunday Open House – 11am-4pm. Tour the campus, meet artists, stop by the studios, galleries and exhibitions. Listen to live music, join a walk-in workshop, watch demonstrations and complete a make-and-take project. Shop the store for one-of-akind finds. GoggleWorks, 201 Washington St, Reading.

610-374-4600.

MONDAY, MARCH 9 Vitamin D and Autoimmune Disorder – 6:307:30pm. Presentation by Dr. Kulp. Pre-registration required. $10. The Nutrition & Wellness Center, 52 Morgantown Rd, Reading. 610-208-0404.

TUESDAY, MARCH 10 Workshop: The Antioxidant Myth – 6:15pm. Free.

Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. 717-393-9955. FamilyChiropracticLancaster.com.

THURSDAY, MARCH 12 Herbal Approaches to Moving through Menopause – 7-9pm. Leave with confidence in new approaches for better sleep/mood and fewer hot flashes. Taught by Stephen Byers, Clinical Herbalist. $10. The Yoga Place, 922 N Reading Rd, Ephrata.

StephenByersHerbalist.com.

DYG Wellness Kitchen Cooking Class – 5:307:30pm. South West Sampler includes Black Bean Burgers, Coconut Corn Bread and Guacamole in a hands-on cooking workshop with Lucine Sihlenik of Gayatri Wellness. $40. Goggleworks Center For the Arts Kitchen Studio #238, 201 Washington St, Reading. To register: email Danielle@DiscoveringYourGoddess.com.

SATURDAY, MARCH 14 2nd Saturday Wellness Day – 10am-4pm. Reiki, massage, and more. Drop in. Free admission, variable cost for services. Inner Peace and Wellness Center, 202 South 3rd St, Hamburg. 610-823-4160.

InnerPeaceAndWellnessCenter.com.

Lancaster-Berks NALancaster.com / NABerks.com

Tax Preparer Wellness Day – 9am-6pm. Complimentary 30 minute stress treatments for tireless tax preparers. Call to reserve your spot. Other appointments available throughout the month at a special $55 rate. The Spa at Willow Pond, 1487 Old Lancaster Pike, Sinking Spring. 610-507-9004.

TheSpaAtWillowPond.com.

Workshop: GMOs in Our Food – 6:15pm.

Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. 717-393-9955.

FamilyChiropracticLancaster.com.

THURSDAY, MARCH 19 Stress Management Group Hypnosis Class – 6pm.

Class meets on 3/19 and 3/26. $50 covers the two-session class; Pre-registration required. Jennifer Stumpf, Certified Hypnotherapist. Elizabethtown Fitness Club, Lower Level, 626 S Market St, Elizabethtown. 717951-7662. ElizabethtownHypnosis.com.

Vitamin D and Autoimmune Disorder – 6-7pm.

Presentation by Dr. Kulp. Pre-registration required. $10. The Nutrition & Wellness Center, 52 Morgantown Rd, Reading. 610-208-0404.

Lancaster Community Reiki Clinic – 6:30-8:30pm.

30 minutes of Reiki offered every third Thursday of the month. By appointment, by donation. Held at the office of Loeffler & Pitt, 2131 Oregon Pike, Lancaster.

717-269-6084. ReikiHelene@gmail.com.

FRIDAY, MARCH 20 Open House - Wellness On Walnut – 5-8pm.

Celebrate the grand opening of the new wellness center, home of Blue Skies Chiropractic, Counseling, Dower Acupuncture and Massage Therapy with food and activities for all. Free. Wellness on Walnut, 219 W Walnut St, Lancaster. 717-390-9998, BlueSkiesChiroHealth.com.

Ladies Night Out at Building Character – 7-9pm.

Every Music Friday ladies will find free desserts and drinks, hand and chair massages, and shopping from over 35 vendors offering recycled clothing, handcrafted jewelry, art, cards and more. Building Character, 342 N Queen St, Warehouse B, Lancaster. 717-394-7201.

SATURDAY, MARCH 21 Let Go of Winter I Yoga Workshop – 1-2pm. Flow, twist, breathe and release the cold, heavy winter in Vinyasa Flow class with Liz Fullen. $18 ($15 each for both sessions). West End Yoga, 221 W Walnut St, Lancaster.

Register: 717-466-9642. WestEndYogaStudio.com.

Let Go of Winter 2 Yoga Workshop – 2:15-3:15pm.

Restore with essential oils and Reiki assists during Restorative Yoga with Liz Fullen. $18 ($15 each for both sessions). West End Yoga, 221 W Walnut St, Lancaster.

Register: 717-466-9642. WestEndYogaStudio.com.

SUNDAY, MARCH 22 Composting Workshop – 2-3:30pm. Turn your yard waste and kitchen scraps into nutrient rich humus, and feed your garden organically with a take-home starter vermicomposter. At this workshop Linda Conrad teaches how to vermicompost, and how to get this

viable “black gold” to make your garden beds and house plants the happiest ones on the block. Riverview Nursery, 3049 Pricetown Rd, Temple. $35. 610-9295049. RiverviewTree.com.

TUESDAY, MARCH 24 Workshop: Five Secrets to Living Longer – 6:15pm. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. 717-3939955. FamilyChiropracticLancaster.com.

THURSDAY, MARCH 26 Young Living Meeting – 6-8pm. Learn about therapeutic grade essential oils and oil infused products, and the proprietary "seed to seal" process that makes Young Living the world leader in essential oils as well as how Young Living can support your well-being, including your financial well-being. Lancaster location. Call for details: Trella Dubetz. 717-468-7523.

TrellaDubetz.com.

Green Cleaners: Aromatherapy Workshop – 7-8pm. Deb Stoltzfus, owner of Inshanti Essential Oils, will provide education and hands-on demonstration of make and take-home cleaning products and recipes. $40. Held at Inglenook Interior Design Collective, 2300 Columbia Ave, Lancaster. To register: 717-5873990 or at Inshanti.com.

Young Living Raindrop Technique Workshop – 1-6pm. Learn the therapeutic application of nine different therapeutic grade essential oils along the spine and feet while combining reflexology, aromatherapy, and massage to create cleansing and healing throughout the physical and spiritual body. Participants will give and receive a Raindrop session. Lancaster location. $150 includes oils, manual, refreshments. Contact Trella Dubetz for more info: 717-468-7523. TrellaDubetz.com.

Bonsai Workshop – 1pm. Learn the ancient Japanese art form of Bonsai from expert Dave Tettemer, and enjoy the pleasure of developing, shaping, and cultivating your own miniature mystical sapling to take home. Riverview Nursery, 3049 Pricetown Rd, Temple. 610-929-5049. RiverviewTree.com.

SUNDAY, MARCH 29 Easter Egg Hunt – 1pm. Bring your Easter basket for a festive hunt for eggs with candy. Meet the bunny, get your face painted, spin the prize wheel and more.

Free. For children ages 2-10. Pre-register by calling 610-929-5049 or email each participants name, age, and a phone number to Events@RiverviewTree.com.

Riverview Nursery, 3049 Pricetown Rd, Temple.

RiverviewTree.com.

TUESDAY, MARCH 31 Workshop: Cholesterol-The Truth – 6:15pm.

Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. 717-393-9955. FamilyChiropracticLancaster.com.

savethedate Change Through Compassion Seminar Series

Levels 1 and 2 8-week Series Plus Retreat Day Develop a practice in Mindfulness and Compassion through readings, discussions, and hands-on activities.

Begins March 2015

Level 1: $150, Thursday evenings or Friday mornings Level 2: $300, Wednesday evenings Samaritan Counseling Center, 1803 Oregon Pike, Lancaster For info contact Lesley Huff, PsyD at 717-560-9969

savethedate Annual Berks County Earth Day

Workshops, vendors, children's activities, entertainment, food and more! Bring paper, plastic bags, electronics, clothing, and batteries for recycling.

Saturday, April 25 • 11-5 pm Riverfront Park, Riverfront Drive, Reading (Free Admission) For information: BerksEarthDay.org or call 484-361-4422

Like us on facebook: facebook.com/ NaturalAwakenings Lancaster/Berks

FRIDAY, MARCH 27 Raw Foods for Wellness Potluck – 6-8:45pm. Joyce Bertschinger, independent spa consultant, will present a variety of raw sushi and wraps to lighten up our spring meals. $2 plus raw vegan dish to share. Hosted

by Eileen Wieder Crone. Moravian Manor, 300 W Lemon St, Lititz. 717-627-4258.

Herbal Approaches to Anxiety and Depression – 6:30-8:30pm. Feel like yourself again with natural and herbal approaches. Taught by Clinical Herbalist, Stephen Byers. $10. Tree of Life,15 Pleasure Rd, Ephrata. To pre-register call 717-733-2003.

StephenByersHerbalist.com.

SATURDAY, MARCH 28 Rafiki Women's Breakfast Benefit – 8-10am. Enjoy a full breakfast, speakers Jodi Conklin and Danette Shelly, and the debut of Rafiki's new line of jewelry and accessories made by women and girls in Kenya. $15. Eden Resort, Lancaster. RafikiAfrica.org.

Plant Communication With Jen Frey – 10am-4pm.

Interact and learn various ways of communicating with plants, including hearing them sing, and develop a relationship with your special plant. $60. To register: email jen@brigidsway.com or call 717-629-8426.

BrigidsWay.com.

Mood Disorders Workshop – 1-3pm. Learn the causes of mood disorders and how to bring balance to diminish them from Jaclyn Downs. $30 (register by 3/21) or $35 thereafter. West End Yoga, 221 W Walnut St, Lancaster. Register: 717-466-9642.

WestEndYogaStudio.com.

Farmers Markets Berks County Fairgrounds Farmers Market 2934 N 5th St Hwy, Reading 610-929-3429 Year-round Thurs/Fri/Sat Leesport Farmers Market Rt 61, Leesport 610-926-1307 Year-round Wednesdays PA Dutch Farmers Market 845 Woodland Rd, Wyomissing 610-374-1916 Year-round Thur/Fri/Sat Rodale Institute 611 Siegfriedale Rd, Kutztown 610-683-6009 Thursday thru Saturday Shillington Farmers Market 10 S Summit Ave, Shillington 610-777-7675 Year-round Thurs/Fri/Sat

West Reading Farmers Market Penn Ave, Reading 610-685-8854 Sundays

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

Lancaster County

Masonic Village Farm Market 1 Masonic Dr, Elizabethtown 717-361-4520 Monday thru Saturday

Columbia Historic Market House 15 S 3rd St, Columbia 717-681-0385 Year-round Thurs/Fri/Sat Corn Crib Market 35 W Main St, Mount Joy Year-round Saturdays

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

Green Dragon Farmers Market & Auction 955 N State St, Ephrata 717-738-1117 Year-round Fridays

natural awakenings March 2015

37

ongoingevents

us! $20. Earth Rhythms, 641 Penn Ave, Reading.

610-374-3730.

Hormonal Metabolic Correction Seminar – 7-8pm. 2nd and 4th Tuesdays. Learn about a hormone-based weight loss program which addresses the root cause of slow metabolism and weight gain.

Free. Call to register: BeBalanced Center, 484 Royer Drive, Lancaster. 717-569-3040.

Light Vinyasa Yoga – 7-8pm. Suitable for beginners, intermediate and advanced students. Eileen Wieder Crone, RD, MS, EYRT-500. Suggested $5 donation. Moravian Manor, 300 W Lemon St, Lititz.

717-627-4258. Raw4Yoga.com.

all levels. $10/class. Drop-ins welcome. Health

By Design, 266 W Main St, Leola. 717-556-8103.

HBDClinic.com.

Sitting Meditation – 1:30-3pm. Thru 3/12. Become still and realize the spiritual, physical and mental health benefits. Cost: $15-12 per class (sliding scale).

Radiance, 9 W Grant St, Lancaster. To register, call 717-290-1517. HerbsFromTheLabyrinth.com.

Silent Sitting Meditation – 5:30-6:30pm. (Doors open at 5pm). All are welcome to sit in silence for an hour, with freedom to take breaks or leave early. Free. Hosted by Craig Schollenberger, 4 Park Plaza, Ste 371, Wyomissing. 484-474-0984.

MindfulnessInReadingAndBerks.com.

Feldenkrais – 5:45pm. Awareness Through Movement with Donna Bervinchak. At Susquehanna Dance Center, 120 College Ave, Mountville. $15 / drop-in. 717-285-0399. FeldenkraisBlog.com Christian Recovery Support Group – 6-7:30pm.

An opportunity for those recovering from addiction to share, learn and support each other. Free.

Empowering for Life, 234 D West Main St, Leola.

717-656-8558. EmpoweringForLife.net.

Healing Yoga – 6-7pm. With Rose Mary Herrero. $10/class. Reading Hospital Post Acute Rehab, 2802 Papermill Rd, Reading. To register, contact: RMHerrero@mac.com.

wednesday

friday

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

717-509-1342.

Waldorf Wednesdays – 9-10:30am. Visit Susquehanna Waldorf School for a tour of the school, classroom observation, an overview of Waldorf education and Q&A. Free. RSVP to Susquehanna Waldorf School, 15 W Walnut St, Marietta. SusquehannaWaldorf.org. 717-426-4506.

Lunar Flow Yoga – 12-1pm. Yasmin offers a noon reboot for body, mind, spirit. $14/class or $60/5 sessions. Radiance, 9 W Grant St, Lancaster. 717290-1517.

Chair Yoga – 12:15-1pm. Yoga practice seated on a chair. Teri Butson RYT200. $5/class. Bright Side Opportunities Center, 515 Hershey Ave, Lancaster.

717-509-1342.

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

Gayatri Wellness Yoga – 5-6pm. With Lucine Mackow. $10/class. Reading Hospital Post Acute Rehab, 2802 Papermill Road, Reading.

GayatriWellness.com.

Hatha Yoga with David – 6pm.-$15/class. Downdog Yoga, 525 Reading Ave, West Reading, 610373-7181.

Meditation Group – 6-8pm. Guided meditation, walking meditation, social time/snack, spiritual teaching, and group discussion. $5. Friends Meeting House, 110 Tulane Terrace, Lancaster. For info contact Sue: 717-779-9951.

$5 Friday Yoga – 6-7pm. Ashtanga-basics. Improve alignment, flexibility and strength. Yoga on Orange, 129 E Orange St, Lancaster. 717-3923992. YOGAonOrange.com Qigong, Taiji (Tai Chi) – 6-7:30. 3/6 thru 5/22. Moving & Static Meditation Class. Mark R. Reinhart, Chinese Healthcare Practitioner, teaches a Traditional Yang Style Qigong and Taiji class suitable for any fitness level. $15 per class or special price if pre-paid for 10 sessions. Health by Design Clinic, 266 W Main St Leola. Call to register: 717556-8103. HBDClinic.com.

Live Music in the Café – 6:30-8:30pm. Enjoy live music every Friday night. The Café at Ten Thousand Villages, 240 N Reading Rd, Ephrata.

717-721-8400.

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

717-393-4733. LancasterChapel.org.

All Levels Hatha Yoga – 10-11:30am. All Levels Hatha Yoga plus Be Still & Know—an ending meditation. $20. Yoga on Orange, 129 E Orange St, Lancaster. 717-392-3992. YOGAonOrange.com.

Eckankar Worship Service – 10:30-11:30am.

2nd Sunday. Community HU Song 10:30-11am.

4th Sunday. Experience the Light and Sound of God. Eckankar, 137 E Walnut St, Lancaster. 717394-9877.

Berks Reiki Clinic – 2-4:30pm. 1st and 3rd Sundays. 25 min sessions. Appointments accepted to guarantee a spot. Walk-in's welcome. 1st Sunday of the Month - Inner Healer Chiropractor, 20 N Front St, Bally. 3rd Sunday of the Month - Unity Church of Reading, 4443 10th Ave, Temple. 484-378-1854.

Restorative Yoga – 5-6pm. Relax and renew. Poses are held longer with the support of props. All levels welcome. $12. Bridge Yoga Studio, 1705 Lincoln Hwy E, Lancaster. 717-330-1304.

monday Awakening Yoga – 9:30-10:30am. Slow Hatha flow. Yoga on Orange, 129 E Orange St, Lancaster. $17/class. 717-392-3992. YogaOnOrange.com.

Wellness Movement: Yoga – 5:30pm. Small group class designed to integrate balance for the mind, body and spirit in a creative and nurturing environment. $12. Discovering Your Goddess Studio, 328 GoggleWorks, 201 Washington Street, Reading.

GayatriWellness.com.

Intro to Young Living Essential Oils – 6:307:30pm. Short and sweet weekly meeting of support to YL enthusiasts and those who wish to learn about the oils. Lancaster location. Free. Contact Trella Dubetz for info. 717-468-7523. TrellaDubetz.com.

DIF K9 Training Orientation Session – 7pm.

Free. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. GodfreysDogdom.com.

610-777-5755. Contact Pat at Training@difk9.com for more information.

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

Tuesday Slow Flow Yoga – 9-11:30am. Great for beginners or those looking for a more gentle yoga practice. Bridge Yoga Studio. 1705 Lincoln Highway E. 717 330-1304. BridgeYogaStudio.com.

Hand Drumming Class – 6-8pm. Master percussionist Pete Barnhart guides us through hand drumming techniques and African rhythms with African djembe and djun djun drums and bells. All levels welcome. Bring your drum or borrow one from

38

thursday Morning Yoga with Karen – 9:30am. Rise and truly shine with this gentle practice, suitable for

Lancaster-Berks NALancaster.com / NABerks.com

saturday Microderm Madness – 8:30am-2pm. Microdermabrasion treatments by appointment are 10% off every Saturday in March. Emergence Skin Care, 3695 Marietta Ave, Unit 2, Lancaster. 717-419-4766.

Emergence.SkinCareTherapy.net.

Open House – 10am-1pm. Test your favorite essential oils, diffusers, products and more. Enter to win our weekly raffles. Josiah’s Oils, 8 Meadow Lane, Lancaster. 717-824-3222. JosiahsOils.com.

Guided Meditation – 10:30-11am. $5 donation. Jennifer Stumpf, Certified Hypnotherapist.

Elizabethtown Fitness Club, Lower Level, 626 S Market St, Elizabethtown. 717-951-7662.

ElizabethtownHypnosis.com.

For Loved Ones of People in Recovery – 11am12:30pm. An opportunity for family members and loved ones of recovering addicts to learn about the disease, share and support each other. Free.

Empowering for Life, 234 D West Main St, Leola.

717-656-8558. EmpoweringForLife.net.

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

ACUPUNCTURE BLOSSOMS AND ROOTS WELLNESS Jo Ellen Wisnosky, L.Ac. 122 E Chestnut St • Lancaster 717-723-1362 BlossomsAndRoots.com

Acupuncture naturally optimizes your health by treating pain and sports injuries, anxiety and stress, infertility and allergies, provides support for the immune system and revitalization for the facial muscles. Additional services include cupping, acupressure, nutrition and therapeutic bodywork.

Health For Life Clinic, Inc. Dr. Ann Lee, ND, L.Ac 112 N Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com

Learn how your symptoms are connected, get answers & steps to take towards health. I work with you as a person, not your conditions, as your body can heal itself. See testimonials on website.

Specialties hormone balancing & fertility. See ad page 29.

TRADITIONAL ACUPUNCTURE Beverly Fornoff 28 Keystone Court • Leola 717-381-7334 AcupunctureMassagePA.com

Discover your body’s natural ability to heal. Acupuncture is a safe and effective way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, insomnia and many more health problems. See ad page 15.

Lots of people talk to animals... not very many listen though... that's the problem. ~Benjamin Hoff, The Tao of Pooh

CHINESE HEALTHCARE PRACTICES HEALTH BY DESIGN NATURAL CLINIC Mark R. Reinhart 266 W Main St • Leola 717-556-8103 HBDClinic.com ThreePureRivers.com

BLUE SKIES CHIROPRACTIC Dr. Leah Reiff 19 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. See ad page 31.

FAMILY CHIROPRACTIC WELLNESS CENTER

Practitioner and teacher of the Chinese health, martial and healing arts for over 40 years, Mark offers individual or class sessions in Qigong, Taiji (Tai Chi), Emotional Balancing/Centering, Qigong For Recovery, and Meditation. He addresses the emotional aspect of diet and stress relief for our WIN System Weigh Loss Program.

For details or to schedule an appointment call Health

By Design Natural Clinic. See ad page 23.

CHIROPRACTIC A THERAPEUTIC EFFECT

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

Dr. Martin J. Rodgers Dr. Bryan Rodgers Dr. Samuel Saikia

1717 Old Philadelphia Pike • Lancaster 717-393-9955 FamilyChiropracticLancaster.com

Family Chiropractic We l l n e s s C e n t e r focuses on whole body health. Our doctors make a personalized program for each patient and use a multidisciplinary approach of corrective Chiropractic Care, Massage, Rehabilitation and/or Spinal Decompression to return the spine to it's natural alignment, taking pressure off the nervous system so the body can function with optimal health.

JANGDHARI FAMILY CHIROPRACTIC

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.

BE WELL LANCASTER

Dr. Allison Lapp Dr. Matthew Lapp 7 N Mulberry St • Lancaster 717-205-2303 BeWellLancaster.com Be Well Lancaster is a holistic health center that provides Network Care. A gentle, evidencebased chiropractic approach that allows the body to connect to tension patterns in the spinal cord and release them, allowing the body to experience greater ease and vitality.

Dr. Charles Jangdhari Dr. Jessica Reihl 7 Center Street • Intercourse 717-768-7148 JangdhariFamilyChiropractic.com JFChiropractic@gmail.com

At the Jangdhari Family Chiropractic you will discover the true wellness lifestyle. We will show you the natural way to better health without resorting to the use of expensive medications.

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

High quality, patient focused Chiropractic Care, Functional Diagnostic Medicine evaluation and treatment, and Massage Therapy. We focus on correcting the underlying causes of many disorders, diseases and conditions.

Call for a complimentary consultation and benefit check. See ad page 15.

natural awakenings March 2015

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CLEANING SERVICES AND PRODUCTS ECO-FRIENDLY CLEANING BY SABRINA Sabrina Fernandez Greater Reading Area • Berks County 610-914-9969 Eco-FriendlyCleaning-BySabrina.com

Berks County’s only cleaning company that is committed to the environment and your family. The team at Eco-Friendly Cleaning by Sabrina has been taking care of families and businesses in Berks County since 2011. Fully licensed, insured, bonded. Eco-Friendly Products are available on our website.

DENTISTRY SUSQUEHANNA DENTAL ARTS Owen Allison, DMD 100 S 18th St • Columbia 717-684-3943 • 717-285-7033 SusquehannaDentalArts.com

We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad page 6.

ESSENTIAL OILS TRELLA DUBETZ

Sage Massage and Wellness 464 B N George St • Millersville 717-468-7523 Trella.VibrantScents.com TrellaDubetz.com Offering natural remedies to life's imbalances, essential oils create true wellness when in their raw, pure and potent form. They are powerfully therapeutic, promoting overall health, and supporting both physical and emotional well-being when simply used in the day to day. Free consults, massage and body work with essential oils, and weekly educational workshops available!

FELDENKRAIS IMPROVING THROUGH MOVEMENT Donna Bervinchak Feldenkrais / Child’Space Practitioner 3543 Marietta Ave, H1 • Lancaster 717-285-0399 FeldenkraisBlog.com

Helping adults recover from back & leg pain; and children with special needs reach developmental milestones through movement and touch. Learn to sit, stand and walk more efficiently based upon the natural sequence of functional development.

FERTILITY

Be humble for you are made of earth.

Be noble for you are made of stars. ~A Serbian Proverb

MOTHERSHIP WELLNESS COLLECTIVE Jaclyn Downs 15 Pleasure Rd • Ephrata 717-575-9616 MothershipWellness.com

Specializing in fertility optimization, miscarriage prevention, and prenatal wellness through correction of nutritional and hormonal imbalances and compensating for epigenetic variants. It's never too early to begin building a baby-ready body!

FLOWER ESSENCE PRACTITIONER BRIGID’S WAY Jennifer Frey Lancaster 717-629-8426 BrigidsWay.com

Helping you be your Radiant Full Self through Flower Essences, Plant Spirit Healing, and Herbs.

Fostering connection with Nature and sharing techniques to take control of your healing. Classes and healing ceremonies are also available. Free monthly newsletter.

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Lancaster-Berks NALancaster.com / NABerks.com

HERBALIST STEPHEN BYERS

Tree of Life Health Ministries 836 Houston Run Dr • Gap 717-442-3200 StephenByersHerbalist.com Clinical Herbalist integrating herbal traditions from around the world with modern science.

Apothecary with over 150 herbal teas and tinctures for custom formulation, as well as nutrient dense dietary protocols with probiotic rich foods. Specializing in digestive, hormonal, cardiovascular, and mood issues. See ad back cover.

Holistic Facial Treatments PATHWAYS TO HEALING

Rachel Mummolo 1817 Bernville Rd • Reading 610-373-7935 ext. 210 PathwaysToHealingpa.com/index Holistic Facial Therapies including the Japanese Cosmo Face-Lift, a natural and organic way to lift, tone and minimize fine lines and wrinkles. Facial Reflexology, stimulating nerve points on the face to maintain the health and balance of the whole body.

HYPNOSIS JENNIFER STUMPF, CERTIFIED HYPNOTHERAPIST Elizabethtown Hypnosis Elizabethtown Fitness Club, Lower Level 626 S Market St • Elizabethtown 717-951-7662 Jennifer-Stumpf@comcast.net ElizabethtownHypnosis.com

Hypnotherapy is a combination of hypnosis and therapeutic intervention. Let me lead you on a journey towards positive change while you are in a deeply relaxed in a state of mind. Stop smoking, manage stress and pain, lose weight, reduce anxiety, enhance sports or study performance. Possibilities are limitless!

PINNACLE HYPNOSIS & THERAPIES Lori Kleinsmith, Certified Hypnotist 202 S Third St • Hamburg (Inner Peace & Wellness Center) 610-823-4160 PinnacleHypnosis.com

Offering a full-range of hypnosis services. School-age children through adults receive compassionate, motivational and individualized sessions.

Specializing in Post Traumatic Stress Disorder (PTSD). Why are you suffering when help is available? Call today!

Integrative Medicine

MASSAGE THERAPY

Intuitive Consulting

INTEGRATIVE MASSAGE & REIKI

NICK D'ORAZIO, MD

INTUITIVE CONSULTANTS

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

John Stewart CHt & Maggie Shetz CHt Lancaster 717-340-2121 IntuitiveConsultants.net

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.

Offering unique professional services to enhance your quality of life. Intuitive Readings in-person, Skype or phone, Past Life Regression, Hypnotherapy and CRV (to locate lost pets and valuables). We also offer Lectures, Workshops, Classes and Parties!

Learn more at our website.

Integrative Physical Therapy JONINA TURZI, DPT, CFMT, E-RYT 221 W Walnut St • Lancaster 717-380-3559 JoninaYogaTherapy@gmail.com JoninaTurzi.com WestendYogaStudio.com

Dr. Turzi combines traditional physical therapy, osteopathic mobilization, neuromuscular therapy, and visceral manipulation with yoga and postural training in private sessions, studio group classes, and workshops.

Christina Rossi 632 Penn Ave • West Reading 610-451-9577 IntegrativeMassageReiki.com

Providing a holistic mind-bodyspirit approach to wellness, from maintaining well-being to chronic pain management. Licensed & Nationally Certified in therapeutic massage & bodywork. Services and classes available, NCBTMB approved CE provider.

MATTRESSES NATURAL/ORGANIC

LANDSCAPE services EARTHBOUND ARTISAN

GARDNER’S MATTRESS & MORE

Earthbound Artisan is a Tree Care and Landscape Design, Build, and Maintenance company that offers organic and holistic solutions for your surrounding ecosystem and environment. Certifications in Arboriculture (ISA), Landscape (PLANET-CLT-E), and Permaculture. See ad page 33.

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.

830 Plaza Blvd • Lancaster 717-207-7008 GardnersMattressAndMore.com

Timothy Seifarth 292 Duke Street • Ephrata 717-405-7941 EarthboundArtisan.com

FRANCHISES NOW AVAILABLE IN PA AND NJ

Join Our Family of Natural Awakenings Publishers

Natural Awakenings is published in 93 communities. Together we’re reaching over 3.8 million readers with our free monthly magazines.

Natural Awakenings Franchises are currently available in: s Bucks/Montgomery Counties, PA s North NJ s South NJ s Hudson County, NJ Be part of a dynamic franchised publishing network that is helping to transform the way we live and care for ourselves.

For information about how to publish a Natural Awakenings in your community call: 239-530-1377 or visit: NaturalAwakeningsMag.com/mymagazine natural awakenings March 2015

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NATUROPATH HEALTH BY DESIGN NATURAL CLINIC

Jeannie Peck Traditional Naturopath Functional Nutrition Clinician 266 W. Main St • Leola 717-556-8103 HBDClinic.com Promoting an integrative functional medicine approach by educating others on how to improve health and prevent problems for both adults and children. See ad page 23.

HEALTH DEPOT

Dan Duryea, ND 1571 Manheim Pike • Lancaster 717-509-7767 HDPWellness.com Dan is committed to educating others, thereby empowering them to have more control over their healthcare. He believes the naturopathic philosophies of working with mind, body and spirit to be his calling and he’s ready to consult with and educate you to ensure your wellness.

NATURAL HOPE CENTER

Karen O’Connor, ND, MS, NCTMB 310 W Wyomissing Blvd • West Lawn 610-743-4788 NaturalHopeCenter.com We offer a wide variety of noninvasive techniques and therapies to bring the mind and body back to balance naturally, including nutritional counseling, h y p n o t h e r a p y, m a s s a g e , h e r b o l o g y, h o m e o p a t h y, acupressure /auricular therapy, and stress and pain management.

ORGANIC HAIR SALON AMAZYNG STYLE AND RECLAIMED JEWELS

Tia Mazy 4040 Penn Ave • Sinking Springs 610-741-6604 AmazyngStyleAndReclaimedJewels.com Amazyng Style is an eco-friendly salon specializing in organic hair color, and all natural make-up. All products are vegan and ammonia free. Reclaimed Jewels is a green boutique carrying recycled, repurposed, fair trade and organic merchandise. See ad page 14.

PERSONAL TRANSFORMATION HIGHER BRAIN LIVING

Allison Dracha 26 Skyline Drive • Temple 484-772-6446 HBLAllisonDracha.com Higher Brain Living® dissolves that gigantic brain block you’ve been carrying around with you for so long. This simple yet innovative technique can put all those experiences behind you. Once that block is released you can truly move forward in your life. What you dream about becomes your reality. See ad page 19.

reiki COMPASSIONATE TOUCH Briget Zimmerman Holistic Reiki Master Lancaster 717-394-0974 BrigetFromPA@aol.com

Experience a one on one healing energy session for m i n d , b o d y, a n d s p i r i t .

Afternoon and evening sessions. Call for appointment and pricing. Teaching Reiki Level I and II.

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.

OPPORTUNITY Become a Publisher – Love this magazine?

Publish your own for Bucks/Montgomery PA. Established, turnkey business, already profitable with lots of growth potential. No experience necessary, training provided. Receive support on a national level. Be part of an exciting and rewarding industry where you help tens of thousands of people each month. Contact 239-530-1377 for more information.

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LANCASTER REIKI CLINIC

Helene Williams Held at the office of Loeffler & Pitt 2131 Oregon Pike • Lancaster 717-269-6084 LancasterCommunityReikiClinic.com Offering thirty minute sessions to those who would like to experience the many benefits of Reiki. Clinic held the third Thursday of each month, from 6:30-8:30PM. Appointments must be scheduled in advance. Cost: By donation. Practitioners needed. Please call for more information.

Lancaster-Berks NALancaster.com / NABerks.com

SKIN/BODY CARE ELEMENTS TO WELLNESS

6 Hearthstone Court, Suite 106 • Reading 610-685-1761 ElementsToWellness.com We provide massage therapy, skin care, waxing, Reiki, reflexology, and aromatherapy services. All services are performed by licensed/ certified individuals in our private, spacious, relaxing suite. See ad page 12.

EMERGENCE SKIN CARE

Rashell Brunner 3695 Marietta Ave, Unit 2 • Lancaster 717-419-4766 Emergence.SkinCareTherapy.net At Emergence we customize all facials to make sure you get the best results. We use products with no artificial color or fragrance.

From waxing, facials, peels, microderm, make-up to massage, we’ve got you covered. See ad page 6.

Thermal Imaging AQUA BLUE DETOX

Lori Martin 50 Keystone Court • Leola 717-656-8615 AquaBlueDetox.net Offering digital infra-red Thermal Imaging for breast and body, a non-invasive imaging procedure for early detection of a number of diseases and physical injuries.

Also providing detox therapies, a full-spectrum infra-red sauna, tapping, therapeutic massage, nutritional education, and more. See ad page 14.

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 offers a safe, non-invasive way to visualize potential health concerns for a proactive approach to health, including breast health & monitoring. We provide resources and educational support. Locations in Columbia and Mechanicsburg.

See ad page 8.

Overcome your health obstacles and spring into a new you… ...naturally!

As winter finally gives way to spring, wouldn’t it be nice to be more energized, focused, calm, rejuvenated or all of the above?

At Tree of Life Health Ministries, we are dedicated to teaching and supporting individuals on how to build their health naturally. Our naturopathic practitioners and consultants see clients of all ages, providing customized natural health programs to meet your individual needs.

NEW Services 7 Genetic Variant Support: DNA Testing & Customized Supportive Nutritional Supplementation Protocols 7 Clinical Herbalist Consultations 7 Prenatal Wellness: Nutrition and Wellness Consultations, Fertility Optimization Education and Support 7 Nutrition: Pediatric Nutrition Consultations, Food Sensitivity Testing, Healthy Eating Plans 7 Detoxification: Jade High Frequency Microcurrent for balancing Traditional Services 7 Naturopathic Consultations 7 Nutrition: Venice Nutrition and Purification Programs 7 Detoxification Support 7 TurboSonic Sessions (whole body vibration machine) 7 Stress Management 7 Structural Support: Cranio Sacral Therapy and Massage 7 Hormone Support 7 Air & Water Purification Systems 7 Educational Seminars

Don’t let another season of health speedbumps slow you down. Schedule your appointment today!

15 Pleasure Road • Ephrata, PA 17522 • 717.733.2003 • www.tolhealth.com *The suggested educational information from Tree of Life Health Ministries are not intended to diagnose, cure, mitigate, treat or prevent any disease.

The effects of the recommended supplements are nutritional support only.