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HEALTHY LIVING
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Emotional Well-Being
Self-Care for Tough Times
Natural Antivirals Strenghten Your Immune System
WRITING TO HEAL
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September 2020 | Lancaster-Berks Edition | NALancaster.com · NABerks.com
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Contents 18 EMOTIONAL
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WELL-BEING IN THE PANDEMIC AGE
Self-Care Strategies for Tough Times
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22 YOGA FOR EVERY BODY
Adaptive Ways Ease Pain and Immobility
30 SPICE UP HEALTH
Using Herbs for Flavor and Medicine
34 NATURAL ANTIVIRALS
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36 RAISING RESILIENT KIDS How to Help Them Bounce Back *Purchase by September 30, 2020.
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Professional Herbalist and Herbal Shop NOW OPEN in Berks County Join our community as we learn together & restore the tradition of the at-home apothecary steeped in herbal wisdom! 4
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38 FINDING THE RIGHT TUNE FOR PETS Music Calms the Animal Soul
40 SANDRA MARINELLA on the Healing Power of Writing Our Stories
42 HAPPINESS HELPERS
40
Five Ways to Be More Positive
44 CARS GO VEGAN
Leather Interiors are on the Way Out
DEPARTMENTS 8 news briefs 12 event spotlight 13 global briefs 14 health briefs 16 eco tip 17 local action alert 22 fit body 26 therapy spotlights 30 conscious eating
34 healing ways 36 healthy kids 38 natural pet 40 wise words 42 inspiration 43 community
spotlight 44 green living 46 calendar 49 resource guide 54 advertiser index
Natural Awakenings is a family of 55 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
18 Sept 19* The Heart of the Matter: Day of Prayer on Pierre Teilhard de Chardin, SJ with Fr. Frank Kaminski, SJ & Ms. Anita Wood
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43
A place of natural beauty, welcoming quiet and spiritual sustenance... Jesuit Center for Spiritual Growth is situated on 240 acres in Wernersville, Pa.
Sept 21-27 * 5-Day Directed Retreat newly added Oct 2-4 Weekend Directed Retreat *Virtual retreat option available!
Visit JesuitCenter.org for our 2020-21 calendar. Melinda Leonowitz, Registrar mleonowitz@jesuitcenter.org 610-670-3642
advertising & submissions how to advertise To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Advertising@NALancaster.com or by phone at 717-3993187. Deadline for ads: the 5th of the month. Editorial submissions Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com. Deadline for editorial: the 1st of the month. calendar submissions Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 5th of the month. No phone calls or faxes, please. regional markets Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. September 2020
5
letter from co-publishers
Jacqueline Mast and Kendra Campbell, Co-Publishers
For thousands of years we have gathered in circle around fires, around bodies, around alters because we can't do this alone. ~Wayne Muller 6
Lancaster-Berks
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LANCASTER/BERKS Edition Co-Publishers Jacqueline Mast Kendra Campbell Editor Gisele Rinaldi Siebold Design & Production Steffi K. Kern Patrick Floresca Advertising Kendra Campbell Lori Johnson Social Media Kyle & Amy Hass contact us Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com
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Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakeningsMag.com © 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment. Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines
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Michelle Johnsen Photography
T
he energy of a new season is upon us, bringing another shift in a world continuing to turn in its own unique way. Life is reminding us of the art of letting go; of schedules, routines and plans, and how we view our health and our futures. We are seeing the wisdom in creating new approaches, discerning a way forward by wrapping our hearts around the hope that remains, knowing that we are still Kendra and Jacqueline all in this together. When we are in a difficult or stressful space, there are ways that we can care for ourselves. Mindful breathing is one of the most effective ways that we can bring ourselves into the moment, allowing us to sit with our emotion and observe our breath until the emotion passes. We are able to refine our focus with a gentler perspective, finding self-understanding and a way forward in the stillness. Soul-centered honesty and self-compassion, along with the divine simplicity and power in each breath, are the tenants of a personal practice that can evolve into a way of living that has the strength and stamina to help us move through the challenges of these times. In our pages this month, you’ll discover content from our contributors that help us care for ourselves and others, building and sustaining resilience and finding the softer strength within. Our feature, “Emotional Well-Being in the Pandemic Age,” looks at ways we can find calm in the chaos. The importance of breath as the key to wellness, happiness and life is shared by Swamini Shraddhananda Saraswati on page 25, and in celebration of yoga month, we highlight the myriad benefits of adaptive yoga, suitable for every body. In our Wise Words piece, award-winning author Sandra Marinella is asked to illuminate the healing power of writing our stories. Reclaiming past events, perhaps in the written word, is an opportunity to manage our beliefs and enjoy a greater lightness of being. Other contributors speak to increasing resilience for kids, share ways we can build our own happiness and present recipes from an herbal harvest that offer up a flavorful immunity-boost. In whatever the ways you choose to care for and nurture yourself and others, we trust you will find peace and beauty from within and without.
HEALTHY LIVING HEALTHY PLANET
Stretch your practice
further Stream over a dozen online classes per week or join us at Strasburg Community Park on Tuesday and Thursday mornings and evenings. Private lessons available. More information at: willowyogastudio.com
BE A PART OF THE
NATURAL LIVING DIRECTORY 2021
news briefs
Lancaster Cancer Center Continues to Provide Quality Care
N
ow more than ever, access to quality cancer care is essential. At Lancaster Cancer Center (LCC), the doctors, nurses and other staff members understand how vulnerable their patients are and continue to provide compassionate care during this difficult time. Appointments are available either in the office or via telehealth. Strict protocols remain in effect to ensure the health and safety of patients and their families, as well as the LCC employees. No visitors are allowed at this time with the exception of one individual accompanying the patient at the initial consultation. Staff members provide mobility assistance. All patients, staff and visitors are screened when entering the office. The entire staff continues to wear masks and practice social distancing. Physicians and nurses continue to wear N-95 masks, goggles, gowns and gloves. Chairs are placed six feet apart. Plexiglass partitions have been installed at the front desk, scheduling and nursing areas. Co-pays can be collected over the phone prior to visits. Location: Greenfield Corporate Center, 1858 Charter Lane, Lancaster. For more information or to make an appointment, call 717-291-1313 or visit LancasterCancerCenter.com. See ad, page 27.
EE FR
HEALTHY
LIVING
HEALTHY
PLANET
Integrative Healing Arts Studio Adds Online Workshops to Offerings
C Special Issue: Keep as a resource all year long!
2020 PLANATURAL NN LIVING O DIRECTORY
W
In this issue:
Age-Defying Habits Feeding the Immune System Natural Healing for Hands January 2020 | Lancaster-Berks Edition | NALancaster.com · NABerks.com
CONTACT US TODAY
to learn more about marketing opportunities in our January 2021 special edition Natural Living Directory issue. Early Bird Special Rates apply through September 30. Deadline: November 15, 2020. Advertising@NALancaster.com
717-399-3187 8
Lancaster-Berks
hristina Rossi, founder and owner of Integrative Healing Arts Studio, in West Reading, has added online holistic health and aromatherapy classes, as well as herbal workshops, to her course offerings. Current courses include Immunity Blend Aromatherapy workshop and Reiki Level II (an online and in-person hybrid course). Rossi is a Pennsylvania-licensed and BCTMB–certified massage therapist, a National Association for Holistic Aromatherapy (NAHA) Level II professional aromatherapist and a clinical herbalist. She is also approved by the National Certification Board for Therapeutic Massage & Bodywork (NCBTMB) to provide continuing education credits to licensed massage therapists. Rossi has studied extensively and practices many different holistic health modalities. “I am passionate about sharing simple and affordable ways to maintain wellness, and I’m really looking forward to offering these workshops,” she enthuses. Location: 546 Penn Ave., FL 2, West Reading. Visit IntegrativeHealingArtsSchool.com for more information. See ad, page 49.
Join the Hospice & Community Care Team
H
ospice & Community Care is seeking RNs, LPNs and CNAs to join its team of 420 employees to make a meaningful difference. Full- and part-time day and evening positions are available for Home Hospice and at the Bob Fryer & Family Inpatient Center, in Mount Joy. The team-oriented organization offers generous paid time off, complimentary continuing education credits, an extensive orientation, 401K with a 100 percent match and employee appreciation activities. Hospice & Community Care provides personalized care and comfort to more than 600 patients and families daily in Lancaster and York counties, as well as parts of Adams, Berks, Chester, Cumberland, Dauphin and Lebanon counties. For more information, visit HospiceCommunity.org/Careers. See ads, page 43 and back cover.
NALancaster.com | NABerks.com
Hempfield Botanicals Now Provides PA Medical Marijuana Consultations
H
empfield Botanicals, a Lancaster manufacturer of hemp-based cannabidiol (CBD) products, is now offering medical marijuana (MMJ) assessments and consultations to individuals in Pennsylvania. By providing patient certification, education and guidance, the company strives to break down the barriers that stand in the way of individuals getting optimal health outcomes from their medical marijuana prescriptions. Annette Folgueras, M.D., a PAapproved medical marijuana physician, is available for patient medical assessments. A board-certified anesthesiologist, who has served communities for more than 25 years, Folgueras has always embraced a holistic, evidence-based approach to medicine. She evaluates each patient to determine if they meet the PA medical marijuana program qualification criteria and if they will benefit from MMJ as part of their treatment plan. Heather Kreider, RN, LE and owner of Hempfield Botanicals, helps patients navigate the process of obtaining and properly using medical marijuana. She assists patients with getting their MMJ card, visiting a dispensary and determining the medical marijuana formulations and administration methods that will best target their symptoms. Folgueras and Kreider will also offer in-person and virtual education sessions, MMJ card sign-up events and telehealth consultations. Available in some areas upon request, Hempfield Botanicals provides personal medical marijuana product shopping and home delivery.
It Might be Time to Talk to Someone… by Ryan McGinnis Because we all need family, but seeing loved ones is limited during a pandemic, it might be time to talk to someone…
isn’t. Because embracing “the new normal” means accepting those things that feel unacceptable, it might be time to talk to someone…and there’s no better time than now.
Because having meaningful work that gives you a sense of self, of purpose and provision for your household is important, and many of us have lost that, it might be time to talk to someone…
With sliding-scale pricing, immediate openings, virtual or in-person sessions adhering Ryan McGinnis to CDC guidelines, at Ryan J. McGinnis Counseling Services all obstacles to getting help have been removed. Because while you support those who are struggling, you may be struggling in Location: 223B W. Walnut St., Lancaster. silence. For more information, call 717-286-6573 Because dealing with a threat you can see or email RyanJMcGinnis@icloud.com. See is tolerable, but a threat you cannot see ad, page 50.
Advertorial
For more information, call 717-8748480, email Info@HempfieldBotanicals. com or visit HempfieldBotanicals.com/ pa-medical-marijuana-consultations. See ads, pages 23 and 49.
September 2020
9
news briefs
The Urban Well Hosts Virtual Contemplative Retreat
odfrey’s–Welcome to Dogdom, located in Mohnton, recently hired trainer Tanya Turgeon who will be offering Dog Tricks classes for a maximum of three dogs per session. Interested pet parents are invited to Tanya Turgeon and P. Gracie contact Godfrey’s Dogdom to be added to the waiting list for an upcoming session. Turgeon recently moved back to Pennsylvania after a 15year stint in New York City. For the past 20 years, she worked as a circus artist, both performing and teaching, around the globe. Her love of dogs and tricks finally came together in a professional way a few years ago when she began apprenticing and working for a top trainer in Manhattan. Turgeon recently completed her certification as a Trick Dog Instructor through Kyra Sundance’s “Do More With Your Dog” program. Together, Turgeon and P. Gracie, her adopted pit bull, love to practice tricks and bring joy to as many people as possible. P. Gracie’s goofy personality, love of training and rescue story of resilience has garnered more than 100,000 followers on Instagram @iheartpgracie. “It’s important to keep your dog’s mind exercised as well as the body, giving him or her new and different things to do with you,” says Pat Emmett, certified professional dog trainer and Godfrey’s training manager.
he Urban Well at Saint James Church will host a virtual retreat, Entering the Heart of Christ: Christianity as Participatory Mystery, with Episcopal priest Matthew Wright, September 25 and 26. The retreat will explore moving beyond understanding Christianity primarily as a belief system to engaging in the way of Jesus as an experiential path of transformation. Wright is a gifted retreat leader, Matthew Wright presides as priest-in-charge for St. Gregory’s Episcopal Church in Woodstock, N.Y., writes frequently for Contemplative Journal and teaches for Northeast Wisdom and The Contemplative Society. His primary interest is wisdom; not knowing more, but knowing more deeply, fundamentally by the Way of the Heart. He teaches that the heart is not only the seat of emotions, but the primary organ of spiritual perception, and he works to cultivate this mode of seeing. The Urban Well at Saint James is a source for contemplative prayer and practices to refresh and meet the needs of people seeking a more life-sustaining way. Diverse people with different faiths gather in a spirit of humility and openness to learn from experts, experienced practitioners and from one another; how to quiet the noise of everyday life, and find energy, serenity and rest.
Milla Chappell, Instagram @realhappydogs
Dog Tricks Class Added to Godfrey’s Dogdom Offerings
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Cost: $240 for six, one-hour classes. Location: 4267 New Holland Rd., Mohnton. To register, call Godfrey’s Dogdom at 610-777-5755. For more information about the class and what will be included, email Tanya Turgeon at Tanya.Turgeon@gmail.com. See ad, page 38.
T
Cost: $60/adults; $30/students. For more information, visit TheUrbanWell.org. See ads, pages 14, 53 and 54.
To-Do List
1. PAINT 2. Call :
Milli @ Willi Penn Paintworks
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717-719-1820 10
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Improving Gut Health and Overall Wellness Virtually
M
y Gut Instinct will host The Guts & Glory 2020 Virtual Wellness Week from September 21 through 26, spotlighting local businesses that promote health and wellness in Berks County. Culminating on September 26, a Virtual Guts & Glory Digestive and Wellness Expo will feature short videos on Facebook.com/mygutinstinct, every hour on the hour from sponsors, supporters and local partners. The videos promote gut health, self-care, nutrition, fitness, community health and more in celebration of their seven-year anniversary. Look for daily social media posts during the Wellness Week from local businesses and health-minded organizations offering resources and healthcare information, with giveaways for liking, posting and sharing. The mission of My Gut Instinct, a nonprofit organization, is to collaboratively inspire and empower our community to embrace health, and eat and live better for longevity. Focus is placed on increasing awareness to prevent avoidable diseases by motivating the community to make healthy choices, promoting cancer screenings and encouraging prompt attention to various health concerns.
OCTOBER
Stress Management plus: Joint Health
Readers are Seeking These Providers & Services:
Energy Healing • Life Coaches • Spiritual Practices Relationship Counseling • Advocacy/Peer Groups Integrative/Natural Healthcare Providers Meditation • Mobility Supplies • Physical Therapy ... and this is just a partial list!
Businesses that are interested in participating in the Wellness Week and virtual event can email Info@MyGutInstinct.org. For more information, and to sign up for their monthly digest e-newsletter, visit MyGutInstinct.org.
Upcoming Retreats at Kula Kamala Ashram
W
hile the Kula Kamala Ashram has been closed during the pandemic, it will be reopening this fall to serve the needs of the community and support health, happiness and well-being with weekend retreats that begin at 6 p.m. and end at noon—Metta, The Art of Loving Kindness Meditation, October 9 Swamini Shraddhananda through 11; A Silent Retreat, November 20 through 22; and Samskara, Healing the Wounds of this Life, December 11 through 13. The retreats will be led by Swamini Shraddhananda, a highly regarded teacher and female monk, and a sought-after public speaker and activist. She has five academic degrees and has been a university-level professor. Swamini has completed many thousands of hours of authentic study in yoga, meditation, tantra, vedanta, Buddhism and similar systems. Her path of spirituality includes karma yoga (service), bhakti yoga (devotion), jnana yoga (wisdom) and raja yoga (meditation). Her teaching embodies practical applications, humor, intelligence and a good dose of esoteric wisdom. Cost varies. Space is limited to 10 attendees/retreat. Location: 17 Basket Rd., Reading. Email Study@KulaKamalaFoundation.org for more information or visit KulaKamalaFoundation.org/retreats. See ad, page 54.
THE DIABETES CHALLENGE ISSUE
NOVEMBER
Personalized Diabetes Strategies plus: Skin Care
DECEMBER
Creating Community & Connection plus: Spending Locally
CONNECT WITH OUR READERS
THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER
Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:
717-399-3187 September 2020
11
event spotlight
Hospice & Community Care’s Virtual Auction Calls for Community Support
H
ospice & Community Care’s annual Labor Day Auction, which provides an opportunity to support patients and families coping with a life-limiting illness, is being held virtually this year from September 1 to 15. Livestreams and new items to bid on will be added throughout the auction and updated on the website, LaborDayAuction. org. A new addition this year is a 50/50 cash raffle. With the move to a virtual auction, the Amish community is hosting an independent drive-thru food sale on September 7, from 8 a.m. to 5 p.m., or until the food runs out. Proceeds will be donated to Hospice & Community Care. Food pre-orders are being accepted on-
line through September 1 at Food. LaborDayAuction. org, with pick up at Intercourse Fire Company, located at 10 Hollander Road, in Intercourse, or Hospice & Community Care, located at 685 Good Drive, in Lancaster. New items and quilt donations are being accepted by appointment only at Hospice & Community Care, 685 Good Drive, in Lancaster. Used donations are no longer being accepted at this time. “The health and safety of auctiongoers, volunteers, Hospice staff and the overall community are of the utmost importance to Hospice & Community Care. As result, the organization has made the difficult decision to not hold an in-person Labor Day Auction this year, but rather
conduct a new virtual event,” comments Bonnie Jess Lopane, CFRE, vice president, chief development officer, Hospice & Community Care. “While we will miss the energy of the crowd, the virtual auction will create a buzz of excitement with sports memorabilia, vacation getaways, jewelry, artwork, quilts and more. “Throughout the pandemic, Hospice & Community Care has continued to care for more than 600 patients and their families each day, who are coping with serious illness, end of life or loss. As a result, the organization’s need for financial support also continues,” she explains. “Proceeds from the virtual auction will help to provide hospice and palliative care and support for people who have weeks or months, rather than years to live, and for those who are coping with the loss of a loved one.” Hospice & Community Care is a nonprofit hospice provider that has been serving patients and families at end of life since 1980. In 2019, the organization provided hospice, palliative and supportive care for nearly 7,000 patients and families, and nearly 9,000 adults, teens and children received grief support from the Pathways Center for Grief & Loss. To schedule a drop-off appointment, call the development office at 717-295-3900. For more information, visit LaborDayAuction.org and HospiceCommunity.org. See ad, back cover.
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Lancaster-Berks
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SEE ALL EVENTS AT RODALEINSTITUTE.ORG 611 SIEGFRIEDALE ROAD, KUTZTOWN, PA 19530 610-683-1400
Shocking Discovery
global briefs
Not All Hydroelectric Generators are Created Equal
Planetary Planning
Keeping Half the Earth Natural vegefox.com/AdobeStock.com
A study led by the National Geographic Society and the University of California (UC), Davis, published in the journal Global Change Biology compared four recent global maps of the conversion of natural lands to anthropogenic (human activity) land uses. It concluded that if we act quickly and decisively, there is an opportunity to conserve about half of the planet’s ice-free land. The developed half includes cities, croplands, ranches and mines. The authors note that areas having low human influence do not necessarily exclude people, livestock or sustainable management of resources. A balanced conservation response that addresses land sovereignty and weighs agriculture, settlement or other resource needs with the protection of ecosystem services and biodiversity is essential. Approximately 15 percent of the Earth’s land surface and 10 percent of the oceans are currently protected in some form. Lead author Jason Riggio, a postdoctoral scholar at the UC Davis Museum of Wildlife and Fish Biology, says, “The encouraging takeaway from this study is that if we act quickly and decisively, there is a slim window in which we can still conserve roughly half of Earth’s land in a relatively intact state.”
Starchy Solution
A Plant-Based Alternative to Plastic
anna shvets fr/ Pexels.com
Japanese manufacturer Kuraray has introduced a renewable and sustainable starch-based barrier film called Plantic. The plant-based packaging material can be recycled or composted to achieve a circular product cycle. Conventional packaging made from multiple layers of plastic can cause recovery issues, and perishable food imposes unique demands on wrapping. Plantic packaging washes away or decomposes after use. It includes compostable coffee pouches, as well as a barrier layer to package meat, seafood and poultry products with continuous protection against oxygen and other gases that spoil food. The Food and Agriculture Organization estimates that one-third of all produced food is wasted in the supply chain.
A new study by the Environmental Defense Fund (EDF) analyzed the climate impacts of 1,500 facilities across the globe that account for about half of hydropower generation worldwide. Many release almost no greenhouse gases, but some can be worse than burning fossil fuels. The team looked at whether the facilities behave as a greenhouse gas sink or as a source by investigating the components that determine emissions such as the reservoir itself, when vegetation and soils are submerged underwater in the dam used to generate power. Ilissa Ocko, a senior climate scientist at EDF and coauthor of the study in Environmental Science & Technology, notes that as the submerged vegetation decays, it releases methane or carbon dioxide. “The larger the surface area of the reservoir, the more greenhouse gases are going to be emitted from that reservoir. Also, the temperature plays a role, as well; how warm the reservoir is will affect how much greenhouse gases are produced and emitted from the reservoir.” Some facilities perform just as well as do wind and solar, but shockingly, more than 100 facilities turned out to be worse for the climate than fossil fuels.
Drawdown Direction
Nurses Stand Up Against Climate Change
Nurses, the most numerous and trusted health profession in the world, have organized the Alliance of Nurses for Healthy Environments and partnered with Project Drawdown to significantly impact climate change. Together, they are working to help decrease greenhouse gas emissions and create a healthier future for humans and the planet. Nurses from all specialties and in all practice settings are encouraged to take action in four key areas. Energy: Supporting a clean energy future by promoting energy efficiency and advocating for a transition to renewable energy. Food: Committing to a plant-based diet, use of clean cook stoves and reduced food waste. Mobility: Supporting bike infrastructure, walkable cities and mass transit. Gender equity: Educating girls and family planning. Nature-based solutions: Planting trees, protecting tropical forests and forest protection. Founded in 2014, nonprofit Project Drawdown seeks to help the world reach “drawdown”, the point in time when levels of greenhouse gases in the atmosphere stop climbing and start to steadily decline.
For upcoming events, visit Drawdown.org. September 2020
13
health briefs
Visit our website for more detailed information. urbanwell.org Lancaster, Pennsylvania
PASTURE RAISED Pork & Chicken
Mindfulness training may help the estimated 1 million Americans with multiple sclerosis (MS) manage their emotions and process information quicker, according to a new study from Ohio State University. Researchers split 62 people with MS into three groups. The mindfulness group learned such practices as focusing on the breath and doing mental “body scans”. A second group underwent adaptive cognitive therapy training with computerized games that focused on skills like paying attention, switching focus and planning. The third group was a control. After four weeks, those in the mindfulness group were more likely to report being better able to handle their emotions than those in the other groups. The mindfulness group also had higher levels of cognitive processing speed, a reduction in the time it takes to complete mental tasks, along with increased understanding and response times.
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Exposure to perfluoroalkyl and polyfluoroalkyl (PFAS)— “forever chemicals” often found in non-stick cookware, food packaging and contaminated water—may cause menopause to occur two years earlier in women, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. University of Michigan scientists tracked more than 1,100 women for an average of 17 years and found that those with higher levels of the chemical in their blood experienced menopause an average of two years earlier than those with lower levels. “Even menopause a few years earlier than usual could have a significant impact on cardiovascular and bone health, quality of life and overall health in general among women,” says co-author Sung Kyun Park.
marcusaurielius/Pexels.com
Consider Mindfulness for Multiple Sclerosis
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Try Foot Reflexology After Heart Surgery A brief, hands-on reflexology treatment after a major heart operation can have a significant impact, scientists at Iran’s Tabriz University of Medical Sciences report. Immediately following coronary bypass surgery, 60 of 120 male patients received a 15-minute foot reflexology treatment from nurses. The researchers found that foot reflexology decreased patient agitation and reduced the average amount of time spent on a ventilator.
Consider Therapy to Reduce Inflammation In exploring the mind-body link that is particularly relevant during the current pandemic, an analysis of 56 randomized clinical studies found that cognitive behavior therapy (CBT) and similar approaches reduced inflammation and enhanced immunity in subjects, reports JAMA Psychiatry. University of California, Davis, researchers reviewed studies that included 4,060 participants undergoing behavior therapy (which seeks to help patients understand and change problematic behaviors), cognitive therapy (which teaches patients how to change negative thoughts or mindset), CBT (that combines elements of both), bereavement or supportive therapy, psychoeducation and other therapies such as stress management. Those that received these psychosocial interventions experienced a 14.7 percent increase in positive immune outcomes such as lower viral load and an 18 percent decrease in negative outcomes, including proinflammatory cytokines, compared with those not receiving therapy. The immunity improvements were strongest among patients that received CBT or multiple interventions.
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What Not to Recycle
Mask Eco-Disposal
How to Dispose of Antiviral Wear Discarded face masks and gloves littering streets, beaches, parks and parking lots are a sad sight of the times, creating eyesores and more importantly, major contamination risks to pick up and discard. With 88 percent of the world’s population living in countries that have required or advised use of face coverings, disposable face masks number in the billions, especially the commonplace, singleuse polypropylene variety. Along with disposable gloves and sanitary wipes, they are clogging sewers and waterways worldwide and showing up in fish bellies and on ocean floors.
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Recycling, the go-to strategy for environmentally conscious citizens, is unfortunately not a good option. Even in ordinary times, local recyclers won’t accept surgical masks and latex gloves because they jam machinery. Some dedicated providers box up used face masks and gloves and send them to TerraCycle.com, where they are sorted manually and sustainably recycled. The cost for a small box is a hefty $148; MindBodyGreen. com suggests asking grocery stores or retailers to stock some for the community to use. Instead of recycling, the World Health Organization recommends throwing single-use masks, gloves and wipes into a covered trash can or bin immediately after use so they are handled as regular trash. Ideally, they should be put in a resealable plastic bag first in consideration of frontline sanitation workers that can become ill from handling virus-infected materials. No mask, glove or wipe should be flushed down a toilet.
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For masks, the eco-solution that harbors the lowest carbon dioxide footprint is one made of cloth that is machine-washed and dried after each use at a high temperature or washed by hand in a bleach solution (five tablespoons per gallon of water). University of Chicago researchers found certain fabrics filter out viral aerosol particles almost as effectively as the medical N-95 mask: a layer of a tightly woven cotton sheet combined with two layers of polyester-spandex chiffon, natural silk or flannel, or simply a cotton quilt with cotton-polyester batting . See cdc.gov for instructions for using sew and no-sew masks, and many DIY videos can be found on YouTube using T-shirts, socks and napkins. Another good eco-strategy is to buy sustainable face masks made from recycled or organic materials (GoodOnYou.eco). In lieu of recycling to help the planet, a donation can be made to an eco-organization that deals with plastic waste, such as PlasticPollutionCoalition.org or OceanConservancy.org.
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local action alert
Funding Available for Healthcare Organizations and Programs Funding is available for organizations and programs that benefit the health of residents of Berks County and the counties that are contiguous to it, including Chester, Lancaster, Lebanon, Lehigh, Montgomery and Schuylkill. The Home Health Care Foundation Fund of Berks County Community Foundation will accept online applications until September 7
at bccfGrants.AcademicWorks.com/ opportunities/722. A total of $141,300 is available at this time. The maximum grant amount will be $40,000 per organization. The Home Health Care Foundation Fund provides grants for organizations and programs for one or more of the following purposes: programs and educational activities that promote the general health and wellness of residents; organizations and programs that help residents recover from illness or disability at home; organizations that provide healthrelated charity care to residents; and programs and activities that support preventative healthcare for residents and overall community health. On January 1, 2019, Tower Health assumed the operations of Home Health Care Management, Berks Visiting Nurse Association, the Visiting Nurse Association of Pottstown and Vicinity and Advantage Home Care. For years, each of these organizations provided compassionate and muchneeded care to the communities they
served. In that spirit, the Home Health Care Foundation was created as part of the merger to support charity care and other programs for the good of the community. The Home Health Care Foundation became a supporting organization of Berks County Community Foundation in 2020. “Adding the Home Health Care Foundation to our portfolio of healthrelated funds greatly increases our capacity to improve lives in the Berks County region,” says Kevin K. Murphy, Community Foundation president. “We truly appreciate the decision by the board of the Home Health Care Foundation to affiliate with us.” Berks County Community Foundation is a nonprofit corporation that serves as a civic leader for our region by developing, managing and distributing charitable funds aimed at improving the quality of life in Berks County.
For more information, visit bccf.org and bccf.org/Funds/Home-HealthCare-Foundation.
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Emotional Well-Being in the Pandemic Age Self-Care Strategies for Tough Times by Sandra Yeyati
A
s the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way.
The Cocoon of Self-Compassion
Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most. Faced with a failing grade or cruel insult, 18
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our self-worth withers. We can’t understand why we lost it or how to get it back. When we attach our self-worth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable. Enter self-compassion, the life-changing perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day. A pioneer and expert in this topic, Kristin Neff believes that self-compassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some relief and a sense of common humanity or connectedness. We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook. “It’s linked to the parasympathetic nervous system, which
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is a natural part of our organism. We’re tapping into this way of feeling safe, which is through care, bonding and connectedness.” Encouraging our friends when they’re feeling down or hugging our moms in the morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time. How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.” We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in. Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”
Finding Confidence Through Unpleasant Feelings
Nobody likes to feel sad or embarrassed. We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg, a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience. In her book 90 Seconds to a Life You Love, Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experi-
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ence and move through eight of the most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability. “The choice is to stay aware of and in touch with as much of your moment-tomoment experience as possible and not get lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial. “Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’” Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed out of the bloodstream in roughly 90 seconds. “Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when
Making Courage a Habit
and anxiety, become centered and more present, and clear the mind. Listen without attachment. When your self-critic offers a warning or criticism, hear the words, understanding that this is fear trying to protect you and deciding that it’s misguided and not true.
In her book The Courage Habit, life coach Kate Swoboda presents a four-part method for people to face their fears, release the past and live their most courageous life.
Reframe limiting stories or beliefs. Amend your internalized self-critic’s messages to be more respectful and supportive. If it says, “You’re stupid to try that,” revise it to, “I’m smart because I’m willing to try.”
Access the body. Practice any body-centric activity like mindful meditation, exercise or dancing every single day to release stress
Create community. Reach out to likeminded individuals that are supportive of the changes you are trying to make.
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Building Up Our Happiness Quotient These exercises are recommended by psychologist Rick Hanson: Slow down, breathe and see the big picture. This simple practice brings us into the present moment, reduces the stress activation in the body, disengages us from verbal chatter and negative reactivity, and buys us time to see more clearly. Take three breaths, making the exhalation longer than the inhalation. Five-Minute Challenge Take in the good. It could be a flower blooming, birds singing or a nice exchange with another person. Slow down, take a few breaths and let it sink in for a minute or two. Focus on something to cultivate. Perhaps it’s patience or gratitude. Look for opportunities to have an experience of this quality and internalize it for another minute. Marinate in pleasant feelings. Cultivate a sense of calm, contentment or warmheartedness for a couple of minutes.
they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,” Rosenberg says. To move through bodily sensations, which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate. “If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer thinking, improved decision making and, perhaps most importantly, an ability to speak authentically. “If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself
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and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.”
Rewiring the Brain for Positivity
Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson, a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient, contends that we can develop greater happiness, just like we can develop greater depression. “There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually produce physical changes in the brain that are now measurable with things like MRIs,” he remarks. Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson. “Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.” “Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million-year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory. It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.
Helpers are Challenged to Take Leadership Roles Now by Karen Carnabucci
I
n these disturbing An individual has not A soul generated by love.” and disheartening started living until he Rev. King makes it times, when we are can rise above the clear that this kind of faced with a worldwide narrow confines of his service extends to the pandemic and accompanying political and individualistic concerns larger world. “An indisocial unrest, people in to the broader concerns vidual has not started living until he can the helping and healing of all humanity. rise above the narrow roles are challenged to take on a new role— ~Rev. Martin Luther King Jr. confines of his individualistic concerns to the that of a leader. broader concerns of all humanity.” At first glance, the role of a healer Let us look more closely at leaders seems antithetical to the role of a leader. and what makes a leader who can ably The healer typically works in the one-onserve on this larger scale. First, good leadone format, responding to the pain and ers take the opportunity to deeply listen to distress of another. The leader is typically the people in their sphere, listening with one who acts, who brings himself, herself ears and heart. They are able to stay presor themselves forward to take action on ent in the moment, to engage, to be able behalf others. Each role complements the to understand people’s deep concerns and other, and we don’t have to be famous to needs and equally able to respond in kind lead. Or have a big “following”. Or have with voice and heart. any extra “specialness”. Second, leaders pay attention to their The Rev. Martin Luther King Jr.’s experiences. Although leaders certainly inspiring words apply to all good leaders. should think clearly and have the means “Everybody can be great … because anyto express their ideas and thoughts, they body can serve. You don’t have to have also consider their experiences as routes a college degree to serve. You don’t have to wisdom and clarity. They also pay atto make your subject and verb agree to tention to and respect the experiences of serve. You only need a heart full of grace.
others, understanding that people and communities of people have widely different experiences that are valuable and important. Third, they are willing to take responsibility for themselves, for others and for the planet. Related to this responsibility taking, leaders can consistently “hold” the leader role in challenging times and good times. In holding this role, they serve as the consistent authority, willing to take action to benefit others, and avoid the role of abandoning authority, the one who disappears when the going gets tough. Finally, leaders actively support the creation of positive relationships with others and, better yet, have the skills to facilitate such relationships. Research shows that positive relationships with others are the best way to keep emotionally stable, build the immune system, promote empathy and keep physically healthy as well. Studies show that lack of social connection is more detrimental for our health than smoking, high blood pressure or obesity. In 1990, Dr. Dean Ornish’s pioneering heart health treatments demonstrated that people who attended support meetings along with changing their diet were actually able to reverse heart disease. Now, we might continue to believe that there is something special about these behaviors. It is true that these behaviors that comprise the leader role demand skills. But there is good news— these skills can be learned. This learning, especially in these times, may be the greatest gift that we can give ourselves, our people and our communities. Karen Carnabucci, LCSW, TEP, is a trainer, author and consultant in private practice and founder of the Lancaster School of Psychodrama and Experiential Psychotherapies. She is interested in creativity, the use of embodiment for deep learning and social change. She is also a certified facilitator in Family and Systemic Constellations. Learn more and subscribe to her e-letter at RealTrueKaren.com. See ads, pages 22 and 50. September 2020
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Yoga for Every Body Adaptive Ways Ease Pain and Immobility by Marlaina Donato
T
aming chronic pain, restoring energy reserves, improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat. However, misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it. Adaptive yoga, designed for people challenged by injury, chronic pain, autoimmune disease or debilitating conditions like multiple sclerosis, can foster perhaps unexpected gains through the use of props, chairs, wall space and even countertops. From wheelchair-bound veterans to seniors with compromised balance, adaptive yoga offers new horizons for achieving well-being. Yoga’s gentle influence goes beyond physical benefits. A 2017 British study published in the Journal of Pain Research found people with spinal cord injuries that took sitting yoga classes twice a week for
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six weeks were less depressed, more selfcompassionate and more mindfully in the moment than those in a control group.
Empowerment, Not Perfection “Yoga is for any body, no matter the size, shape or color. It’s not about designer clothing, athletic ability, talents or perfection in the pose. Adaptive yoga is a movement to change this misconception and mitigate the anxiety to try yoga,” says Mindy Eisenberg, a Detroit-area certified yoga therapist and author of Adaptive Yoga Moves Any Body: Created for Individuals with MS and Neuromuscular Condition and the accompanying Adaptive Yoga Cards. For Eisenberg, the focus is about the internal experience, healing and most of all, “the sense of joy that comes from a regular practice.” Ora Ramat, owner of the Wagging Tail Yoga Studio, in Bethel, New York, witnesses remarkable, everyday mastery
in her students through adapted poses. “Many of my students are 40 to 95 years young, and the range of modification I do with them is endless,” says Ramat, who underscores the importance of listening to the body. “I learned the hard way 17 years ago when I first became a teacher. I am gentle with myself if I am unable to do a pose and embrace the modification. I go deeper in my poses now than when I was younger.”
Freedom Through Support “Our students have a wide range of health conditions including spina bifida, arthritis, MS, cerebral palsy, Parkinson’s disease, fibromyalgia, stroke, chronic obstructive pulmonary disease, paraplegia, epiphyseal dysplasia, Ehlers-Danlos syndrome, chronic back pain and more,” says Miranda McCarthy, CEO of Wavelength VR (WavelengthVR.com), a healthcare company that produces a library of sciencesupported content for pain management without medication. The London-based creator of Adaptive Yoga LIVE, which offers seated online classes, knows firsthand how yoga can change lives. “Until I found adaptive yoga, I felt like I was constantly at war with my body,” she says. Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S., McCarthy thought she knew her body inside and out. After 40 surgeries and decades of rehabilitation and medication, she went through a radical shift in perspective. “When I discovered adaptive yoga, I soon realized my relationship with my body had only just begun.”
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Eisenberg highlights the internal process that adaptive yoga can catalyze: “The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.” Items such as chairs, blocks, straps, blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety. “Using props is not a sign of weakness or inferiority. We even use ambulatory devices such as a cane as a prop. Those who require assistive devices cease to see them as a hindrance. In fact, they become an accessory,” says Eisenberg. For McCarthy, the biggest takeaway is simple, yet profound self-acceptance. “I no longer judge myself or compare myself to able-bodied people. I gained a newfound love for my body and a love for myself.” Eisenberg affirms, “It’s exciting to realize that our bodies are so much more capable than we thought, and we learn that we are not defined by our individual disease or limitations. As my teacher Jon Kabat-Zinn says, ‘As long as you are breathing, there is more right with you than wrong.’” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.
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Wellness, Wholeness, Happiness and Life It Begins and Ends with the Breath by Swamini Shraddhananda Saraswati
A
ncient traditions, such as yoga, place an immense importance on the breath. Not only because it is the vital essence of our aliveness, but also because it supports proper function of all the systems of the body and declutters the mind. Breathing, ancient and modern yogis have said, is the key to wellness, wholeness, happiness and life. Modern scientists repeatedly acknowledge that breathing impacts numerous body functions including digestion, venous and lymphatic flow, speech, detoxification and emotional and psychological stability. An article published in Cureus Journal of Medical Science in 2018 by B. Bordoni and others, “The Influence of Breathing on the Central Nervous System,” describes that “the respiratory rhythm, directly and indirectly, affects the central nervous system, and the functions of the diaphragm affects the whole body system.” Breathing is a key component in adaptive, or accessible, yoga practices. Adaptive yoga is a safe and supportive highly personalized practice that combines gentle movement, postures and mindful breathing in ways meant to empower
resiliency and healing in the face of trauma, injury, stress, illness or the effects of aging. Scientific research indicates that the practice of mindful breathing can reduce pain, improve focus, help to regulate vital statistics such as heart rate and support a more appropriate nervous system response. Certain breathing patterns signal the parasympathetic function of the nervous system, which calms the body. Breathing in these supportive patterns helps the student to manage their stress response, and decreases the impact of fear, anxiety and mental unrest. When practicing adaptive yoga postures, breathing mindfully is the key that makes the practice complete. Yoga postures build strength and physical resiliency. Breathing with awareness emphasizes connection, compassion and the plethora of psychospiritual and emotional benefits. An adaptive yoga practice begins and ends with the breath. Simple breath awareness techniques are an ideal way to commence practice. Pay attention on purpose to flow, direction and detail of each breath. When the moments that begin a yoga practice are centering, a space is created in which to reconnect to the peace within. Be-
Introducing
Swamini Shraddhananda Saraswati is a female monk, Ph.D., spiritual teacher, yoga therapist and co-founder of Kula Kamala Foundation and Yoga Ashram, located at 17 Basket Rd., Reading. For more information, call 484-509-5073, email Study@KulaKamalaFoundation.org or visit KulaKamalaFoundaton.org. See ad, page 54.
Suggested reading: The Breathing Book: Good Health and Vitality Through Essential Breath Work by Donna Farhi, Henry Holt & Company, 1996 Yoga for Everyone: 50 Poses For Every Type of Body by Diane Bondy, Alpha, 2019
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ginning a practice from a place of calm may actually enhance the benefits of that practice, rather than rushing to get started, finish and move on to the next thing. Each movement and posture during practice is internalized and personalized when accompanied by the breath. Each posture reintroduces the student to a part of the self that may have been forgotten, avoided or judged in a harmful way. The breath cultivates a space wherein compassion can grow, insight can be perceived and used as a guide and intention to know wholeness can be clarified. Practice can end with a breath of gratitude. Recognizing that the in-breath equates to the gift of life and the out-breath is a sharing and an expression of that gift. When adaptive yoga is practiced, and the breath is allowed to guide the experience, the student will inevitably leave class carrying something very special with them, a new perspective of self and a healthier way of being.
~Ben S.
Call for appointments: 717-201-7616 1821 Oregon Pike, Lancaster, PA 17601
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therapy spotlight
Take Heart
Together Horses and Humans Create Compassionate Change by Gisele Rinaldi Siebold
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eagan Good’s vision for Take Heart began in 2009, after reading the book, Hope Rising, by Kim Meeder, which told of Meeder’s work with hurting children and families at Crystal Peaks Youth Ranch, in Oregon. Desiring for years to help people by working with horses, Good realized this was her calling, and enrolled in the master’s of professional counseling program at Lancaster Bible College. In July 2014, after graduation and visiting Crystal Peaks Youth Ranch for a Similar Ministries Clinic, Good opened Take Heart Counseling & Equine Assisted Therapy. Last April, Take Heart moved to a larger farm in Wernersville, with more than 50 acres of pastures, barns and riding areas. The new farm allows the team to serve more people in the Berks, Lancaster and Lebanon communities. Over the years, Good has continued to study and receive certification in equine assisted therapy and trauma-informed interventions and has discovered techniques that are efficient and effective. “Building a horse and human therapy team and developing Take Heart into a place of hope and healing has been a real privilege,” she says. Good is joined by a team of professional, educated, experienced counselors and staff members who specialize in trauma, anxiety, depression, spiritual growth and relationships. Through relationship-focused activities with the horses, they are able to walk clients through a unique healing journey. Dr. David Brant, PsyD, LPC, specializes in mood and anxiety disorders. He is dedicated to helping individuals, couples and families achieve their goals toward growth and wholeness. His approach includes the whole person, incorporating issues related to emotional functioning, ways of thinking,
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Raphie and Reuben greet a new friend physical well-being and spiritual matters. In the fall, he will be co-leading a group for veterans with Charlene Shutika, MS, NCC, from Breathe Again Counseling Services. Gillian Glackin has a master’s degree in marriage and family therapy and is pursuing both a Pennsylvania license as a marriage and family therapist (LMFT), as well as certification as a sex therapist with the American Board of Christian Sex Therapists. She is passionate about freeing people from the unhealthy shame surrounding sexuality. Through a volunteer opportunity with The A21 Campaign (a global antihuman trafficking nonprofit) in Charlotte, N.C., Glackin learned the value of advocacy through connection and hope and uses her experience to help clients find wholeness and healing. Dana Haldeman, MA, completed her undergraduate internship at Take Heart and returned for her graduate practicum and internship. She graduated in May 2019 from Lancaster Bible College with her bachelor and master’s degrees in counseling. Haldeman is working towards her Pennsylvania counseling licensure, and has obtained certification in equine-assisted psychotherapy through Greg Kersten’s OK Corral Series. She works with children and teens as well as their families to practice relationship skills that allow them to grow. Carrie Landis is currently finishing her graduate program at Lancaster Bible College. She has been an intern at Take
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Heart since 2019, learning how to use equine-assisted therapy with clients in a wide variety of situations. She is studying trauma-informed equine interventions through Natural Lifemanship. Her passion is to serve clients who have experienced trauma and want to experience life anew. Sarah Fry is also finishing her graduate program at Lancaster Bible College. She began her internship at Take Heart this past summer, and is learning how to apply equine-assisted interventions with clients as well. She is passionate about the incredible healing relationship that occurs between people and horses, and the special dynamics that take place when faith is integrated into sessions. Jean Purdy is Take Heart’s new horsemanship lead. A certified addictions specialist with 60 years of horse experience, she is creating a relationship-based horsemanship curriculum focused on building a trusting relationship with a horse that makes earning a competitive ribbon even more rewarding. Expanding Take Heart’s reach, Good and her team have recently fostered a partnership with Bethany Children’s Home. They also partner with North Star Initiative and F.R.E.E., both organizations that work with survivors of human trafficking. Their future goals include creating groups for a variety of mental and emotional well-being needs in the community, and building their partnership program and receiving nonprofit status so that funding can be provided for individuals and families who cannot afford therapy. “Our supportive human team members with different passions and approaches come together with our herd of horses that intuitively and honestly interpret the emotions of those around them to facilitate a process in which clients can gain insight,” shares Good. “I hope to grow Take Heart as a facility where people can come from anywhere to find hope and healing while working with horses.” Take Heart Counseling & Equine Assisted Therapy is located at 699 Wooltown Road, in Wernersville. For more information, contact Info@TakeHeartCounseling.com or visit TakeHeartCounseling.com See ads, pages 37 and 50.
therapy spotlight
Evox Emotion and Perception Therapy by Gisele Rinaldi Siebold
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Resource Aqua Blue Wellness Center, located at 50 Keystone Court, in Leola. For more information, call 717-656-8615 or visit AquaBlueWellnessCenter.com. See ads, pages 9, 51 and 54.
Photo: Zyto
he Evox System is designed to work directly with a client’s personal perceptions. Perception is the way we feel and think about different events, people or other aspects of our lives. In many cases, we are not even consciously aware of everything that we perceive, or how those perceptions affect us. The Evox uses the voice to create visual maps of a client’s perceptions about specific topics, like health, relationships, work or athletic performance. The client speaks about any topic and the Evox records the energy of the voice. The voice energy is then plotted into a perception index (PI). The PI gives the client a visual image of their perception as it pertains to the topic discussed. Clinical trials and experience have shown that most perceptions are static. This becomes especially undesirable when perceptions are dysfunctional in any way. For example, a golfer may always approach the ball in the same way, and thus reach a performance plateau. At a conscious level, she may learn better techniques, but at a subconscious level she is still bound by the perceptions she carries about her golf game or about her ability to master it. In other words, her golf game remains static. In a case of relationships, a person may repeatedly attract destructive behaviors. This is the result of a static perception that perpetuates dysfunctional outcomes regardless of a conscious desire for a healthier relationship. In the Evox, a static perception can be reflected when speaking about a single topic multiple times that result in a PI that is the same or very similar. With the Evox system, it is possible to quickly and painlessly shift or reframe perception at both a conscious and a subconscious level. Perception reframing allows for a more mature or functional reality and can be used to improve any aspect of human performance.
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Is Your Mattress The Problem?
How to get a good night's sleep, without harmful chemicals
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ake this quiz:
1. do you have back pain when you wake up? 2. Neck pain? Stiffness or soreness? 3. does it take you more than 30 minutes to fall asleep? 4. do you experience restless sleep? Toss and turn at night? If you answered “yes” two times or more, this may be the most important article you read all year. Here’s why… While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body. Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep. People who struggle with sleep deprivation may suffer from irritability, depression, over-eating— and even face a higher risk for Alzheimer’s. If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind. And all of that can wreak havoc on your health and well being.
What’s In Your Mattress?
The following information may be disturbing to some. That’s because the Environmental Protection Agency has identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses— benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist. consider these facts: ● Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing. ● Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. ● Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. ● Additionally, the chemicals offgassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. ● Your skin, the most porous entry point into your body, has contact with a mattress for 8 hours every night, on average.
● Children, who breathe faster than adults, are especially vulnerable to chemical exposure. Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials—chemicals that can disrupt our sleep cycles and negatively impact our health. our mattresses emit gases from a toxic brew of components used to create them. From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory. Even after they have finished off-gassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks. And get this. You know those white labels on a mattress that say, “do Not remove”? Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label. But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma. In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material. The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.
the Natural Alternative
one of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses. “There are more ways than ever to sleep better and wake up painfree on a natural, organic mattress,” says Ben McClure, president of
advertorial Gardner’s Mattress & More, in Lancaster, PA. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says McClure. An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers. Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits. “All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says McClure. What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials. Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says McClure. Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and inner-spring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.
Dream Room, where you can spend 15 minutes to 4 hours resting or even sleeping on a mattress, with 100% sanitary linens, blankets and pillows so people can truly ‘test drive” any natural bedding,” says McClure. 3. Protect yourself by insisting on a strong guarantee. “I know people are tired of sleeping on a worn-out, chemical-laden mattress. That’s why we give every customer a 120 night Wake Up Happy Comfort Guarantee to exchange if it doesn’t deliver the sleep you want,” says McClure. If you’re not sleeping well or you’re worried about toxic chemicals in your bedroom, consider this: The two things in life you spend the most time on are work and sleep. How much of your remaining hours on earth do you want to waste losing sleep on an uncomfortable, chemical-laden mattress? That’s a question that many are asking.
Now Explore Your Options
“To help Natural Awakenings readers make the right choices, we’re offering a package of 4 Free Gifts for a limited time,” says McClure. Readers may bring this article to the Gardner’s Mattress & More location to see the latest natural organic sleep systems and claim the following gifts: FREE Gift #1: All-Natural Rubber Pillow ($40 value). You get this just for visiting the store. There’s no obligation to buy anything. Here’s why this is important: A good pillow is essential to your health, because it can gently support you in a healthy sleep position while providing comfort to your neck and shoulders. Doctors and chiropractors agree—nearly all neck and back problems are made worse by
What To Look For
When researching natural, organic mattresses, look at these areas: 1. Visit a store that carries the top certified natural and organic brands including Naturepedic, Posh + Lavish, Hypnos, Gold Bond and iAdjust. “Each of these manufacturers crafts bedding that is safe and sustainable,” McClure recommends. 2. Try out a new mattress for at least 15 minutes. Lie down in various positions, to simulate a night of sleep. Look for a store that offers a clean pillow to test out. “We offer the only
improper sleeping habits and bad or worn-out pillows. The All-Natural Pillow, reserved and waiting for you, is filled with soft, 100% natural rubber. Fact: About 10% of the weight of a 2-year-old pillow is actually dust mite droppings—excrement. With one big exception: Dust mites hate natural rubber pillows, like the one waiting for you to pick up at Gardner’s. (Ask why when you visit—the answer will surprise you!) FREE Gift #2: Natural Mattress Guide ($9.95 value). Inside, you’ll discover little-known facts about how men and women are sleeping better on Natural and Organic Mattresses—waking up energized and more productive— and why ignoring problems with your current mattress can lead to depression, permanent health problems, and even damage family relationships. FREE Gift #3: "Good Night" Sleep Mask ($9.95 value). Here’s a natural way to fall asleep faster and wake up feeling better! The “Good Night” Sleep Mask helps create a state of pure darkness by keeping light away from your eyes. Get the restful, relaxing sleep you need, without pills. FREE Gift #4: $200 Savings Voucher, good toward the purchase of any Natural Organic Mattress in our store. This special $200 discount is not available to the general public. It’s only for you, as a reader of Natural Awakenings. “To see the difference that natural and organic sleep systems have made in people’s lives is nothing short of miraculous,” says McClure. Freelance writer Kevin Donlin is based in Minneapolis.
FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0920) to Gardner’s Mattress & More to receive: • • • •
FREE Gift #1: All-Natural Rubber Pillow ($60 value); 2nd is 50% off! FREE Gift #2: Natural Rubber Mattress Guide ($9.95 value) FREE Gift #3: "Good Night" Sleep Mask ($9.95 value) FREE Gift #4: $200 Savings Voucher on an Organic Natural Mattress
Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything -just answer three simple questions. Your Readers’ Gifts expire Sep. 30, 2020. Gardner’s Mattress & More - 830 Plaza Blvd., Lancaster, PA 17601 Phone: 717-299-6228 - Online: www.GardnersMattressAndMore.com
Spice Up Health Using Herbs for Flavor and Medicine
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by April Thompson
erbs add lush flavor to all kinds of dishes, and they are culinary friends that bring the benefits of helping to restore and maintain health. “Food is medicine, and herbs bring out the medicinal properties of food,” says Kami McBride, of Sebastopol, California, author
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markusspiske/Unsplash.com
conscious eating
of The Herbal Kitchen: Bring Lasting Health to You and Your Family with 50 Easy-toFind Common Herbs and Over 250 Recipes. “The spice rack is a relic from another time when we knew how to use herbs and spices to optimize health and to digest our food.” To get a medicinal dose of an herb,
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consider making teas, vinegar extracts or pestos, says Brittany Wood Nickerson, the Conway, Massachusetts, author of The Herbalist’s Kitchen: Delicious, Nourishing Food for Lifelong Health and Well-Being. “Parsley, for example, is a nutrient- and vitamin-rich herb. If you garnish with parsley, you won’t get a significant amount of vitamin C, as you would if you make a pesto from it.” Salads can also pack a healthy dose of herbs into a meal, says Martha’s Vineyard resident Holly Bellebuono, an herbalist and author of The Healing Kitchen: Cooking with Nourishing Herbs for Health, Wellness, and Vitality. “So many herbs, including violets, mints and red clover, can just be tossed fresh into a salad, offering both fiber and minerals.” Vinegars are one of Bellebuono’s go-to methods to incorporate herbs into a diet, infusing fresh or dried herbs into red wine or apple cider vinegar for salad dressings and other uses. “Vinegar is great at extracting minerals from herbs and making them more bioavailable,” she says. Drying herbs does not diminish their medicinal properties, but rather concentrates
their essence, as it removes excess water, according to Bellebuono. “Dried and powdered herbs are a great way to preserve the garden harvest and add herbs into everyday dishes. You can throw a teaspoon of turmeric, a wonderful anti-inflammatory herb, in spaghetti sauce or oatmeal, and you won’t even notice it,” she says.
Best Herbal Buddies
While Mediterranean herbs like oregano and basil are often at the front of the spice rack, Nickerson also suggests lesser-used herbs such as sour sumac, anise-accented tarragon and versatile, yet often discarded orange peels, which can be added to soups along with fennel seed and bay leaves for a complex flavor. Thyme is another of Nickerson’s favorites, a hearty herb for fall dishes that’s also a powerful antifungal and aids with digestion, lung health and detoxification. While some may think of parsley as a garnish, “It offers incredible freshness and livens up almost anything,” says Nickerson. “I use it as a vegetable and make a salad of its leaves or add handfuls of it into a quiche. Parsley is loaded with vitamins and minerals, and has detoxification properties.” Adding it near the end of cooking maintains its vibrant flavor and color, she notes. McBride loves versatile herbs like mint and coriander that can be used in sweet and savory dishes with antimicrobial properties that help fight colds and flu. She also keeps salt shakers on the table filled with spices like cardamom, an antibacterial, anti-spasmotic and expectorant, to sprinkle onto beverages and dishes. Bellebuono also recommends infusing honey with herbs such as sage or oregano that support the immune system.
Herbal Tonic for Autumn Immunity by Tiffany Davies
A
s the seasons shift from the Pittaruled months of summer to the Vata-governed months of winter, our metabolisms start to slow down, just as cold and flu season begins to approach. We watch the hours of daylight diminish as we feel the air growing dryer and cooler, all while busily preparing ourselves to resume our hectic fall schedules. As our energy begins to turn inward, we can assist our bodies and minds through this transitional time by maintaining balance and strength with these grounding immune-amphoterics, uplifting nourishing nootropics and moistening liver and digestive system tonics.* Yields: 2 to 3 servings 2 tsp astragalus root 1 tsp gotu kola ½ tsp rosemary 2 tsp dandelion root 2 tsp burdock root 1 tsp fennel ½ tsp orange peel ½ tsp cinnamon ¼ tsp vanilla bean
Add the herbs to 32 ounces of water and heat on a stovetop, just below the simmering point, in a lidded glass pot, for 30 minutes. Strain well. Add 2 teaspoons reishi extract powder (also a mild adaptogen and comforting nervine), 2 teaspoons chaga extract powder to the decoction and stir well. Pour 16 ounces into a thermos and sip throughout the day. Store the remainder in the refrigerator for the next day. If it’s too strong, you may water the 16 ounces down to your preference and add honey, if desired. If you do develop acute cold or flu symptoms, replace the astragalus with thyme and add some ginger if the symptoms are cold and damp. For more medicinal tisanes, visit EmbarkHerbals.com. See ads, pages 4 and 51. *These statements have not been evaluated by the FDA. This recipe is not intended to diagnose, treat, cure or prevent any disease. Consult your doctor before use, especially if you have a medical condition or are on medication. Refrain from giving honey to children under the age of 2.
Herbal-Aided Digestion
All herbs, whether leafy, green culinary herbs or spices like coriander and clove, are carminative, meaning they help digest food, McBride says. “Digestion can use up to 40 percent of your day’s energy, which is why you often get a nap attack after a big meal. Every meal needs a carminative, even if it’s just black pepper, which is one of the problems with most fast food.” Pungent and bitter herbs, in particu-
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Some Herbal-Aided Delights
lar, support digestion and absorption of nutrients and make them more bioavailable, says Nickerson: “Activating the taste buds dedicated to sensing bitter stimulates the digestive system.” A salad of bitter greens, for example, can help prepare digestion of a heavier meal to come, whereas a post-meal aperitif can help with digesting the food afterward. “It absolutely adds up when you add small doses of herbs to your meals every day,” McBride advises. “Many Americans suffer from gastrointestinal inflammation from modern diets and lifestyles, and herbs can help reverse that. Your gut gets a little healing every day.”
Toast the pumpkin seeds in a skillet over medium heat, stirring often, until they are lightly browned, have puffed up and begin to pop—4 to 7 minutes. Combine the oil, lemon juice, vinegar, mustard, shallot, tarragon and salt in a bowl and whisk together. Stir in any grapefruit juice that may have puddled on the cutting board while sectioning the fruit.
April Thompson is a Washington, D.C., freelance writer. Connect at AprilWrites.com.
Spinach & Grapefruit Salad with Toasted Pumpkin Seeds
Food in Harmony with Nature
The floral notes of tarragon in the dressing and the juicy, sour grapefruit invigorate the senses and wake up the digestive processes.
Grass-Fed & Finished Beef/Lamb Poultry Pastured in the Great Outdoors
Pour the dressing over the spinach. If any dressing is left over, it will keep in the fridge for up to a week. Toss the spinach well, then add the grapefruit and pumpkin seeds and toss gently again to combine. Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.
Yields: 4 to 6 servings 8 oz spinach (about 4 packed cups) 1 large or 2 medium-size grapefruits ½ cup pumpkin seeds
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Dressing ½ cup olive oil 1 Tbsp lemon juice 1 Tbsp white wine vinegar 1 tsp Dijon mustard 1 Tbsp finely minced shallot 1 tsp finely chopped tarragon Pinch of salt Tear the spinach into bite-size pieces, if necessary, and place in a large bowl. Cut the top and bottom off the grapefruit so that the flesh of the fruit is exposed so it sits flat on a cutting board. Cut the peel and pith from the fruit using a sharp knife or vegetable peeler. Set the grapefruit on one of its flat ends on a cutting board. The sections of the fruit will face up. Cut out the sections, slicing from the outside toward the center of the fruit, just inside the membranes. Leave the sections whole or cut them into bite-size pieces.
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Mint and Feta Bruschetta with Chive Blossoms Yields: 4 servings as an appetizer ½ cup fresh chive blossoms (can be substituted with other edible flowers or left out) 1 French baguette ½ lb feta cheese, crumbled, or a vegan alternative 1 cup chopped fresh mint ½ cup minced chives (can be substituted with scallions) 2-4 Tbsp olive oil Salt and freshly ground black pepper Preheat the oven to 325° F. While the oven is heating, pull apart the chive blossoms,
2 Tbsp olive oil Salt and freshly ground pepper
removing the central stem and plucking the tiny purple florets. Set the baguette in the hot oven and bake for 7 to 10 minutes, until the edges are crispy, but not browned.
Soak the walnuts overnight in enough water to cover them. (This makes them easier to digest and helps remove some of the bitterness in the skin.)
Meanwhile, combine the feta in a bowl with the mint, minced chives and chive florets. Add enough of the oil to moisten then season with salt and pepper to taste.
Drain and rinse the walnuts. Combine them with the cilantro, garlic, oil and salt to taste, and a few grinds of pepper in a food processor. Blend until smooth.
Mix well. Remove the baguette from the oven and slice along the diagonal. Arrange on a platter with 1 to 2 tablespoons of the bruschetta mixture on each slice. Drizzle with a little more oil and serve. Note: For the bread to be crisp throughout rather than soft on the inside and crispy on the outside, slice it on the diagonal to start with, brush each piece with olive oil and bake on a baking sheet at 325° F for 5 to 7 minutes until crispy. Recipe and photos from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson.
Taste and adjust the seasonings as necessary. The pesto will keep for 5 to 7 days in the fridge or for 6 months or more in the freezer.
Cilantro Pesto Yields: about ½ cup 2 Tbsp (heaping) walnuts 2 cups packed cilantro leaves and stems (one large bunch) 2 garlic cloves
Recipe and photo from Recipes from the Herbalist’s Kitchen by Brittany Wood Nickerson. Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.
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healing ways
Baseline Protectors
Natural Antivirals
Scientists report that some vitamin and mineral deficiencies appear to be linked to poor COVID-19 outcomes, while adequate levels help combat other viruses. ConsumerLab.com, which provides comprehensive research overviews and information on nutritional products, lists these natural supplements as potential aids against COVID-19, although at this early stage, none have been proven to work:
Help in Staying Strong and Healthy
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by Ronica O’Hara
I
n these sobering times, we must use every weapon in our arsenal against invasive viruses, including oftenoverlooked natural remedies with antiviral properties. As is also the case with pharmaceutical agents, natural approaches have not been shown to stop an aggressive virus in its tracks, but they may ameliorate symptoms. “Nutrition and supplementation are unlikely to prevent an infection, but they may help prevent the infection from becoming symptomatic or severe,”
explains Leo Galland, M.D., a global leader in functional medicine and author of Power Healing: Use the New Integrated Medicine to Heal Yourself. Eating healthy foods, sleeping seven to nine hours a night and exercising at least 150 minutes a week are also key in fortifying our natural defenses against viruses. Steps still necessary for COVID-19 protection include hand-washing, mask-wearing, social distancing and sterilizing objects and surfaces.
Vitamin D: According to Galland, vitamin D “stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.” People with levels below 30 nanograms per milliliter (ng/mL) were 45 percent more likely to test positive for the coronavirus and 95 percent more likely to be hospitalized, Israeli researchers found. Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels, and supplementing with up to 2,000 international units daily is generally considered safe. Zinc: “Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production of antibodies,” says Nicole DeMasi, an integrative dietitian nutritionist in Los Angeles. Zinc lozenges may ward off the coronavirus in the upper respiratory tract. The recommended dosage is 15 to 30 milligrams (mg) a day for up to two weeks.
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Vitamin C: A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a vital supplement for white blood cells that fight viral infections. Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports ConsumerLab.com. Potassium: A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage, reports the Journal of the American Medical Association. Foods that boost levels include potatoes, squash, lentils, spinach, avocados, bananas and raisins.
Supplemental Supporters When choosing supplements proven to be effective, “Much of what we know and can apply is based on our previous research on viruses of the past,” says Monisha Bhanote, M.D., an integrative physician in Jacksonville Beach, Florida. Here are some good choices. Melatonin: Known best as the hormone that regulates sleep, melatonin also supports antiviral immunity and helps control inflammation in viral infections. A study of 11,672 people tested for COVID-19 found that those taking supplemental
Learn More Coronavirus Handbook by Leo Galland, M.D.: A comprehensive look from an integrative physician at coronavirus mechanisms, nutritional strategies and supplements. DrGalland.com/ coronavirus-protection-protocol Coronavirus Information Center: Up-to-date information on natural remedies and nutritional supplements. ConsumerLab.com/ coronavirus
melatonin were less likely to test positive, and a clinical study is underway to see if 2 mg a day helps protect healthcare workers. Typical dosages range from 0.3 to 3 mg. Licorice Root Extract: This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate, slowing the spread from one cell to another. Chinese doctors used it with other traditional herbs to combat COVID-19, and studies have shown it effective against an earlier coronavirus, as well as against HIV, herpes, viral hepatitis and respiratory infections. For dosage, follow package directions. People with high blood pressure, congestive heart failure, kidney disease or low potassium levels are advised against its use. Astragalus: Known as huang qi, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says TsaoLin Moy, a New York City acupuncturist and herbalist. It’s best taken as a hot or cold tea using tea bags or the root itself. Andrographis: This herb has long been used for colds and throat infections in China and India, and may prevent flu viruses from binding to cells. In a Swedish study, flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given
a U.S. Food and Drug Administration-approved flu medication. Because of its potency, it’s best to consult a health practitioner to avoid interactions. The recommended dosage is 400 mg twice a day.
Fightin’ Foods To lower the inflammation linked to poor viral outcomes, integrative physician Monisha Bhanote, M.D., recommends a predominantly whole foods diet with at least five to seven servings of vegetables and two to three servings of fruit a day. Quercetin-rich foods, such as apples, onions, broccoli, raspberries, parsley and celery are especially important, she says, because the bioflavonoid enhances zinc’s antiviral actions: “It functions as a zinc ionophore, chelating zinc and transporting it into the cell cytoplasm.” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily. Garlic has potent antiviral and antibacterial properties, and can be cooked into food, eaten raw in salads and dressings or obtained from capsules of allicin, the active component. Green tea has epigallocatechin gallate, a compound with “a wide range of antiviral activity, especially in the early stages of infection, by preventing viral attachment and entry into the cell,” says Bhanote. Aim for three to five cups a day. Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.
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way,” “I am not easily discouraged by failure,” and, “Having to cope with stress makes me stronger,” were less likely to be bullied in person or online and better able to cope when it occurred.
healthy kids
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Resilience can be taught and learned at any stage in a child’s life, studies suggest. Some useful strategies include:
Raising Resilient Kids How to Help Them Bounce Back by Ronica O’Hara
I
n these turbulent times, children need to know how to confidently weather and deal with changes no matter what life hands them, say many psychologists. Studies show that when kids are resilient— having the ability to recover quickly from difficulties—they are less fearful and anxious, more confident and empathetic, and
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better able to handle cataclysmic events like 9/11. Resilience can help them deal creatively with everything from cyberbullying to societal change. A Florida Atlantic University study of 1,204 children found that those that agreed with such statements as, “I can deal with whatever comes my
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1
Let them know they’re loved and supported. One stable, committed relationship with a supportive adult such as a parent, grandparent, aunt, teacher or coach is what a child needs to be resilient, according to research from Harvard’s Center for the Developing Child. This can be particularly important for children raised in less-than-ideal circumstances. “It is absolutely critical for African-American children to learn resilience due to the current climate of hostility and racism, the inherent disadvantages in education and household income they are born into and hostile, crime-infested neighborhoods where they live,” says Damon Nailer, a Monroe, Louisiana, motivational speaker and author of Living, Loving, Leading. For children in all circumstances, he says, it’s important to “teach them that setbacks, failures, losses and adversity help you to learn, grow and become stronger.”
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Make resilience a household word. When San Diego child psychologist Bruce Thiessen’s daughter Kassidy
was 4, he’d pretend to be the wolf in The Three Little Pigs, howling, “I’ll huff and I’ll puff and I’ll blow your house down!” She would reply, “Go ahead! I’ll rebuild it tougher and stronger!” It was his way of embedding resilience in her, which he and his wife Roxie have reinforced with books, movies and songs. “Making the theme of resilience dominant in multiple activities will make an enduring, indelible impression on your child,” he says.
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Be a good example. “The most important thing to cultivate resilience, mindfulness and any other emotions really, is for parents to practice and model these things themselves,” says Christopher Willard, Ph.D., a Harvard lecturer and author of Raising Resilience: The Wisdom and Science of Happy Families and Thriving Children. Adults need to bounce back from setbacks, whether it’s
a social media mistake or a lost job, and find ways to reframe what happened in a positive light. To convey that attitude to a child, ask at dinner or bedtime, “What was the rose in your day? The thorn? What did you learn? What would you do differently next time?” The parent can model responses to these questions by sharing their own rose and thorn.
problem happened in the first place is a way to teach them creative problem-solving, advises Lynn Lyons, a Concord, New Hampshire, psychotherapist and co-author of Anxious Kids, Anxious Parents.
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Teach thankfulness. Feelings of gratitude bolster resilience, studies show. For example, college students that performed gratitude-inducing exercises reported feeling better able to handle academic challenges. “Teach your child to look for the gift within every problem,” advises C.J. Scarlet, author of Heroic Parenting: An Essential Guide to Raising Safe, Savvy, Confident Kids. “That’s often hard to do in the midst of challenges, but just knowing there will be a gift found at some point can help your child to ride out the storm with greater patience and confidence.”
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Let them figure things out. “As tempting as it may be to step in every time you see your children struggling, allowing them to figure things out on their own builds resilience,” says Katie Lear, a Davidson, North Carolina, therapist specializing in childhood anxiety. “On the flip side, when a parent hovers or immediately steps in to solve a child’s problem, the child may interpret that behavior as, ‘I don’t trust you to be able to do this without help.’” Asking a child how they plan to solve a problem rather than questioning why the
Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.
Resilience is Just a Deep Breath Away
hope. healing. horses trauma • anxiety • depression • self-worth spirituality • feeling “stuck” • family issues
Mindful Means to Resilience Bounce-Back Breathing
Chocolate breathing: Imagine you are holding up a mug of hot chocolate. Breathe
in through your nose like you are smelling it, then exhale through your mouth like you are cooling it off. Repeat for a minute or two.
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Mindfulness—being in the moment without judgment— has been linked to youthful resilience, numerous studies show, perhaps because it allows a child to take a deep, calming breath in the midst of a trying event. “Mindfulness training really does create new brain connections that boost resilience to stress,” says Christopher Willard, a Harvard lecturer and author of Growing Up Mindful. When children learn mindfulness, he says, they “can better self-regulate their emotions, and stress is less likely to overwhelm them and lead to mental health issues like anxiety or depression.” Getting a child started on mindfulness can be as simple as teaching them a breathing exercise.
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Bumblebee breathing: Sitting comfortably, breathe in through your nose for a
count of four. Exhale, making a buzzing or humming sound. Repeat 10 or more times.
Mountain breathing: While inhaling through your nose, raise your arms high above
your head and bring your palms together, imagining you are as high as a mountain. Then ground your feet into the floor, imagining roots going deep into the earth. Exhale through your mouth while lowering your palms together in front of your chest. Repeat several times.
Count breathing: Closing your eyes and sitting quietly, count “one” to yourself as
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Finding the Right Tune for Pets Music Calms the Animal Soul by Julie Peterson
S
ometimes it takes a little dog to bring about a big truth, as Cheryl Christine, a professional musician and composer in Ridgeland, South Carolina, learned. “I was playing the piano at a party and the owners had a hyper little dog. After a while, I started playing some of the music from my CD and the dog stopped, turned around and came up to me, and just sat there and listened. The owners were shocked.” The mood of dogs and cats can be improved by hearing the right kind of tunes, but it’s important to choose their music wisely, because they are more highly attuned to sensory cues than humans.
Resounding Research
The nicest notes for animals have been well studied, especially dogs. Colorado State University researchers found that auditory stimulation with music can be helpful or detrimental. Results of a study in the Journal of Veterinary Behavior suggest that dogs sleep more and bark less when they listen to classical music; and they shake more and rise to their feet when exposed to heavy metal music, possibly from nervousness. 38
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Patricia McConnell, Ph.D., a zoologist and certified applied animal behaviorist in Wisconsin, wrote her dissertation on the effect of different types of sounds upon working domestic animals. “What is important is not whether the music is ‘classical’ or ‘heavy metal’, but whether it includes a set of acoustic features that appear to be universally associated with soothing or stimulating internal states,” states McConnell in her blog, TheOtherEndOfTheLeash.com. McConnell explains that, “Pure tones and regular rhythms are associated with positive states.” On the other hand, harsh, noisy tones and irregular rhythms are linked with negative ones. She adds, “A tempo matching an animal’s resting heart rate (or respiration) tends to be calming.” Composers and musicians are currently writing music specifically for animals with the aim of reducing stress from noise or separation, assisting with healing, controlling overeating and soothing irritability.
Compositions for Cats
Christine was volunteering at a local animal shelter that played country
music for the cats. “I wondered what their reaction would be if I wrote some meditative music with different tones—beta/alpha waves—to present to them alternative sounds,” she says. She composed some music and experimented with it in the cat room, noticing that the animals reacted positively to certain tones. That eventually led to a CD for cats, and then one for dogs, with the proceeds donated to the ASPCA and the Fisher Center for Alzheimer’s Research Foundation, in New York City.
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The Rescue Animal MP3 Project, an organization that has donated free MP3 players filled with music to more than 1,420 animal shelters and sanctuaries, was founded by Pamela Fisher, a holistic veterinarian in North Canton, Ohio. Calmer animals are more likely to be adopted, and the music is designed to provide a relaxed environment for animals so they can better cope with stressful housing conditions. The MP3s contain a variety of music and artists, including selections like Canine Lullabies, by Terry Woodford, therapeutic music expert; Pet Calm, Pet Healing, by hypnotherapist Rick Collingwood; and Harp Music to Soothe the Savage Beast, by Alianna Boone, who states, “The structure of the harp is considered to be the most healing instrument next to the human voice.” Pet owners may need to listen more closely. “We so often focus on other aspects of their environment—Is their dog bed comfy? Does it look pretty to us?—and fail to attend to the impact of sound on our dog’s environment (not to mention our own),” writes McConnell about new animal-music studies. There are many melodic medleys for pet parents, but buyer beware. “If you’re to spend your money on this, make sure you are looking at music backed by research,” advises Christine. For more information, visit Cheryl Christine.com. Julie Peterson writes about wellness for people, animals and the environment. Reach her at JuliePeterson2222@gmail.com.
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wise words
Sandra Marinella on the Healing Power of Writing Our Stories by Sandra Yeyati
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n award-winning teacher and author of The Story You Need to Tell: Writing to Heal from Trauma, Illness, or Loss, Sandra Marinella has empowered thousands of people to use stories, poems and journal writing to find greater well-being and resilience in their lives. Prompted by a breast cancer diagnosis and her own journal, she helps people connect with their truth and move beyond entrenched negative emotions and thoughts.
What is the power of story and personal writing? We all have stories in our minds that play over and over again. They define who we are. In recent years, neuroscience has led us to this powerful understanding that we are quite flexible as human beings. After we become conscious of our stories and how we’re using them in our lives, we can rework and reframe them, and choose to see them in a positive or better light. We can change and grow our stories to become better people with greater well-being.
How do we get unstuck from playing out stories in our minds? A story that keeps looping, one that you are obsessed with, is generally being
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replayed in the emotional centers, or right side, of your brain, and you don’t have much control over it. To get unstuck, you need to voice this story and complete it. Writing it down and sifting through it later can help. Once you do this, you can be logical and choose how you’re going to interpret, frame and live with it. In the book, I talk about Chris, whose sister was homeless and died. He was struggling with that story. It was going around in his mind, over and over, all the time. He was in pain and grieving from the loss of his sister. It took him a while before he decided to rewrite the story as fiction, telling it in the way he wished it had come out. In the process, he was able to better understand his loss, make peace with it and set it free.
How do we edit our stories while remaining grounded in reality? We do not want to lie to ourselves. We want to know our truth, but there is so much wisdom in what we call “positive illusions”. If we can choose to take a hard story and see it in a very positive way, we can find threads of it that we can weave through our truth, and let that help us grow and make our vision of our story better.
If we don’t tell others or write our stories, can they harm us? Yes. I think they can, but I don’t want to underestimate the value of silence. When we are facing trauma, we need space and time and silence to be able to wrap our heads around the hard things that are happening to us. But then, breaking the silence is cathartic. It releases the pain. It helps us establish not only that we have the pain, but how we can bear it. Later, we can come back to those words and reflect on them—that’s when we come to understand more about where we are, what we think, what we feel and how we can move forward and rewrite and regrow our stories in positive ways.
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Do you have any recommendations for those suffering in these trying times? I’ve interviewed many war veterans, and they said that when they were out in the midst of warfare, they had to put their thoughts and emotions on hold so that they could move forward and be strong. That’s why many of them were falling apart with PTSD afterwards. I also interviewed a few soldiers who carried journals into war and found it extremely helpful to be able to scream, yell and release their words into them. We should be giving all healthcare workers journals and online support on how to write and how to take care of themselves. Counseling and therapy are wonderful, and I wish we could provide it to everybody all the time, but we can’t; and journal writing, or any kind of therapeutic writing, is such a wonderful backup for a human being to have when they are struggling. Keeping a pandemic journal might prove to be not only a healthy choice for our times, but a treasure historically for our grandchildren. Sandra Yeyati, J.D., is a freelance writer. Reach her at SandraYeyati@gmail.com.
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inspiration
When we perform a kind act every day, we start noticing other opportunities to be kind, creating a cycle of positivity in our minds. Think small—a thank-you note or letting someone cut in front of us in traffic.
Be mindful of who and what we expose ourselves to. The people we
spend time with and what we watch, listen to and read all send messages to our brain that influence how we see the world. Train the brain for positivity. Here is a simple 10-minute exercise that can train the mind to think differently:
• Get a pen and paper. Take only
Happiness Helpers
three seconds to look around the room and remember everything that’s red. Then take only a few seconds to write a list of everything you remember that’s red. Finish this step before continuing.
by Brad Aronson
• Now write down everything that is blue. Chances are that like most
Five Ways to Be More Positive
S
tudies show that when we see the positive more often, we’re happier and kinder to ourselves and to those around us. Luckily, we’re not locked into one way of viewing the world. We can choose to see things in a more positive fashion. Here are some steps we can take to teach ourselves to look for the positive more often. Eventually, the brain can get into the habit of doing this without any prodding.
Compliment at least one person every day. Maybe we can begin the day
by sending a short email or text telling someone why we appreciate them. Besides reshaping how we see the world, we might make someone’s day.
Keep a gratitude journal. Every
night, write down three things to be grateful for. Researchers have found that people that regularly keep track of what they’re grateful for are happier. We can also have a nightly family discussion about what happened that day that we’re thankful for.
Perform a daily act of kindness.
people, we won’t remember the blue things nearly as well because we weren’t looking for them. We see what we look for, and that’s as much an asset as a shortcoming. Training the brain to be more positive takes time, but it’s a priceless opportunity to change our perspective and become happier. Brad Aronson, a tech entrepreneur and investor, is the author of HumanKind: Changing the World One Small Act At a Time. Connect at BradAronson.com.
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community spotlight
Willow Yoga Studio Inspiring the Community to Go With the Flow
G
by Gisele Rinaldi Siebold
oing with the flow is something that the instructors at Willow Yoga Studio know a lot about. According to co-founder Leah Margerum, the natural flow of a yoga practice has inspired their outlook to go with the flow when responding to current events occurring across the world and in local communities. Margerum and co-founder Monica Kirchner both believe in the power of yoga as a way to be healthy—not just physically, but also mentally. Willow Yoga was born out of their desire to create a space that brings the benefits of yoga to more people, and make it accessible to everybody. Vinyasa, slow flow and restorative class offerings help anyone, regardless of size, shape, gender or age. The team of instructors, which also includes Tori Akerley, Matt Crager, Anna Henderer and Erin Lee, began streaming classes online in March because of the COVID-19 pandemic. Classes are offered at varying rates, including a 30-day unlimited monthly membership, a 10-class card and drop-in. Private lessons are also available. Vinyasa flow is a low-intensity class that generally focuses on an area of the body in an effort to relieve tension, such as in the neck, lower back, hips, etc. Instructors begin and end classes with a relaxing meditation. Teachers offer modifications and are accustomed to working with students who are returning to a yoga practice after surgery or injury. “During Anna’s yin class, she often reads poetry or inspirational readings,”
shares Margerum. “Friday night restorative class with Tori is a great way to end the week. Both of these classes are meditative and relaxing. People can use whatever they have at home as props— pillows, blankets, bolsters or yoga blocks—to help them adapt as needed. “We have also helped students who expressed feeling intimidated when attempting to connect to class via video conference,” she explains. “Our instructors are happy to have phone calls to walk students through the process; we don’t want fear to get in the way of connecting.” Students have shared positive feedback about practicing yoga virtually. “Our students have said it’s a way to still have a connection with others,” she says. “Even though participants are in different locations, it gives them a sense of being part of a community and has helped them deal with the anxiety they may be facing due to the pandemic.” Students are able to get into their own little “bubble” by creating a space for themselves where they can relax. Their focus is on being present in the moment, breathing and moving through the yoga poses, which can offer a beneficial distraction and enhance emotional wellbeing. “People have told us that they don’t know how they would have made it through the isolation brought on by the pandemic without the virtual classes,” Margerum explains. “Continuing an established yoga practice or beginning one has helped people deal with the feeling of
not having control of how life is unfolding. While there are definitely physical benefits, taking a mental break is an important and integral part of practicing yoga. “Some of our students are caring for their children or other family members at home. Streaming classes affords participants the choice of being present at home while also continuing their practice,” she relates. “We have plans to continue streaming classes even when the studio reopens for in-person instruction.” Yoga in the Park has been a fun, outdoor addition to the Willow Yoga Studio offerings. Morning and evening classes are offered at Strasburg Community Park on certain days of the week. The morning class is held under the shade of the pavilion; the evening class is held in the amphitheater area where students can choose to place their mats on the amphitheater surface or the grassy area nearby. “Our whole purpose is health and wellness,” explains Margerum. “We stand for the wellness of our community, so presenting our classes virtually and spaced apart outdoors is a way for us to safely continue gathering to practice yoga and create meaningful connections.” Willow Yoga Studio is located at 25 Nolt Ave., in Willow Street. Strasburg Community Park is located at 151 Precision Ave., in Strasburg. For more information, call 717617-2128 or visit WillowYogaStudio.com. See ads, pages 7 and 54.
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Cars Go Vegan Leather Interiors are on the Way Out
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C
by Yvette C. Hammett
onsumers are becoming more conscious about their purchases in light of the ongoing climate crisis exacerbated by animal-based agriculture. As they begin to make better choices in what they consume, wear and drive, vegan car interiors are becoming more popular. The environmental impact of producing leather, foam and other materials is being replaced in some instances by alternatives that are becoming more readily available to environmentally conscious consumers. The Toyota Prius line uses Sof-Tex synthetic leather or other synthetic cloth upholstery which bolsters its reputation as a sustainable automaker. Mercedes Benz and BMW are offering customers plantbased alternatives and Tesla has been dropping leather from its upholstery choices for a while now, with the Model 3 and Model Y already sporting vegan-only interiors. The Volvo Polestar 2 also comes standard with vegan upholstery, along with recycled wood. And the 2020 Range Rover Evoque, Velar and Jaguar I-Pace SUVs all offer consumers vegan interiors. Research and development is ongoing in this realm to create faux leather that
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not only looks good, but is actually more durable and easier to maintain than leather. Vegan “leather” is being produced from cork, glazed cotton and even bark cloth, so it’s not just a matter of replacing animalbased products with unsustainable plastic. With funding from Honda and Ford, Bharat Bhushan, Ph.D., director of the Nanoprobe Laboratory for Bio- & Nanotechnology and Biomimetics in the John Glenn College of Public Affairs of Ohio State University, Columbus, developed a faux leather that has the potential to be used on both seats and dashboards. “I work in technology to repel water and oil from a variety of surfaces,” Bhushan says. “Leather gets very sticky when it is hot, so we thought it would be great to repel water or any other contaminant to avoid that stickiness and help it remain clean.” The side benefit, he further notes, is that it’s an alternative to animal hide. Audi Head of Design Marc Lichte, whose twin daughters are both vegan, says vegan leather is a huge selling point for customers and that both the Audi e-tron GT and Q4 will be animal-free. Faux leather will replace the traditional leather,
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green living
and all cushions, window trim, armrests, headliners and center consoles will be manufactured with recycled materials. People for the Ethical Treatment of Animals (PETA) has made a major push in the past few years to increase production of vegan-based car interiors. In 2016, they conducted an investigation into JBS, the world’s largest leather supplier, which sells to car companies from GM to VW and more. “What it found was that the supplier severely mistreats the cattle being raised for the leather with hot irons on the face, electrocution, beatings and cutting their throats while they are still conscious,” says Jennifer Behr, corporate responsibility officer for PETA. “When consumers are shopping, they should take that into consideration. Those interiors came from a cow that lived a miserable life and died a painful one.” Beyond that, cattle represent a climate risk. The International Journal of Environmental Research and Public Health published a study showing that knowledge of the environmental ramifications from cattle is not well known by the average consumer. “The livestock industry is the source of a broad spectrum of environmental impacts,” the study states. “The first and most important is climate change.” It’s estimated that 18 percent of global greenhouse gas emissions are caused by the livestock industry. Enlightened consumers are using that information to determine what they purchase, from food to cars. BMW spokesperson Oleg Satanovsky says vegan options are not new for his company; they’ve been around for decades, but options have been updated. BMW uses a material called SensaTec, a new brand name for its non-animal-sourced upholstery “to reflect the more upscale design and feel of the materials,” he contends. “We look to nature for clues” to develop alternatives, Bhushan says. His research was based on the lotus leaf and its resiliency—it’s both water and oil repellant. “A single species like that can be used for many things,” with little or no environmental impact. Yvette C. Hammett is an environmental writer based in Valrico, FL. Connect with her at YvetteHammettHull49@gmail.com. September 2020
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calendar of events
SUNDAY, SEPTEMBER 13
NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior. Due to COVID-19, events, classes and groups may be on a modified schedule or held in a virtual format. We suggest confirming details with the host before attending. Please also regularly visit our online calendar or the social media pages and websites of your favorite businesses for their updated schedules. TUESDAY, SEPTEMBER 1 Annual Labor Day Auction – Virtually – Online 9/1 thru 9/15. For health and safety, Hospice & Community Care’s annual fundraiser will be held online. Livestreams and new items will be added throughout the two weeks, so check the website often. Proceeds benefit patients and families facing end of life or coping with a serious illness or loss. LaborDayAuction.org.
TakeHeartCounseling.com, or 717-917-7137. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com. Cooking Class: Classic Italian Sauces – 6-8pm. Learn essential Italian recipes so you can cook to impress. A delicious meal will be created. Hands-on, BYOB. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.
SATURDAY, SEPTEMBER 12
TUESDAY, SEPTEMBER 8 GRASP (Grief Recovery After a Substance Passing) – 6-7:30pm. Held at an outdoor location if weather permits or via Zoom. A source of help, compassion, and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required. Contact Marj Paradise at MParadise810@comcast.net. Pathways Center for Grief & Loss. HospiceCommunity.org.
THURSDAY, SEPTEMBER 10 Sexual Assault Survivors Group – 4-5pm. (Runs 8 wks thru 10/29). Register by 9/5. Info@ TakeHeartCounseling.com, or 717-917-7137. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com. Beat It! Battling PTSD with Equine Therapy – 6-8pm. (Runs weekly thru 10/29). Veterans group. Meals included. Register by 9/5. Info@
Fall on the Farm – Thru 9/19. Celebrate the fall harvest with organic apple, flower, and pumpkin picking. Schedule a private appointment for a safe, socially-distant family experience on the farm. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.com. Reiki 1 Shoden – 9am-4pm. This two-day class covers all of the elements you need to learn about the transformative healing art of reiki. $185. Helene Williams Reiki, 313 W Liberty St, Lancaster. 717269-6084. HeleneWilliamsReiki.com. Kids Cooking Club: Brunch – 10am-12pm. For kids ages 7-12. Kids cooking instructor Gwen Eberly teaches yummy seasonal recipes; ham and cheese strata, skillet potatoes with fresh rosemary, and smoothies. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717626-6002. ZestChef.com.
Teens Fall Writing Workshop Series – 2-4pm. (9/13, 9/27, 10/25, 11/22, 12/13). Held via Zoom. For ages 13-17. Creativity is cool. A safe and welcoming workshop to celebrate our ideas, hear our own voices, and wave goodbye to perfectionism and self-doubt. No grades, grammar, or judgement. Write From The Heart Lancaster Studio. 717-3934713. WriteFromTheHeart.us.
MONDAY, SEPTEMBER 14 Kids Cooking Club: Pizza Party – 4-6pm. For kids ages 7-12. Kids cooking instructor Gwen Eberly teaches yummy seasonal recipes; Grilled pizza crusts with various delicious fresh toppings. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.
WEDNESDAY, SEPTEMBER 16 Cooking Class: Apple Harvest – 6-8pm. Learn about the best varieties of apples and how to use them in delicious savory and sweet recipes. Hands on Class. BYOB. $70. Registration required. Zest Cooking Schook, 1180 Erbs Quarry Rd, Lititz. 717626-6002. ZestChef.com. Coping with the Loss of a Loved One Due to Coronavirus – 6-7:30pm. Held via Zoom. COVID-19 has had a significant impact on the entire community and the ways people are grieving. Space limited. Call 717-391-2413 or 800-924-7610 for info and to login. Pathways Center for Grief & Loss. HospiceCommunity.org. Newly Bereaved Program – 6:30-8pm. (3 wks; 9/16, 9/23, 9/30). Held via Zoom. If your loss was recent, this series provides an overview of common grief responses and will help you to begin to identify coping tools. Space is limited and registration is required. If interested, call 717-391-2413 or 800-924-7610 by September 9 to discuss with a Bereavement Counselor. Pathways Center for Grief & Loss. HospiceCommunity.org.
THURSDAY, SEPTEMBER 17 Lancaster Community Reiki Clinic – 6:308:30pm. 25 minutes of distance reiki offered every third Thursday of the month. By donation to cover
SUPPORT LOCAL SMALL BUSINESSES!
T
he heart and soul of any thriving community is comprised of local business owners and right now, more than ever, THEY NEED US! And we need them. Certainly, stressors are high and budgets are tight, but when making needed purchases, COMMIT to shopping in person or online at local, small businesses whenever you can. Choose local markets, buy direct from local farmers and opt for take-out from your favorite restaurant. We need each other to stay balanced and healthy, supporting our immune systems, our rest and renewal, and our environments. Check in with local specialists, retail stores and practitioners about inventory and resources to support diet, stress and sleep, to optimize a healthy mind, body and home. Take care of our communities -
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personal experience guided by a trained spiritual director. Linens/meals provided. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@ JesuitCenter.org or 610-670-3642. JesuitCenter. org/DirectedRetreats_ByLength.
into your farm. Focus is on nutrition and forage management. $60. Registration required. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-6831400. RodaleInstitute.org.
Organic No-Till Two-Day Intensive – 8am-6pm. (Thru 9/22). During this two-day intensive by Acres USA, organic and conventional farmers will learn an organic farming system that limits tillage, reduces labor, and improves soil structure. $739 includes admission to Virtual Organic Field Day. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.
Women’s Fiction Writing Workshop – 6:30-8:30. (Held 10/8, 10/15, 10/22, 11/5, 11/12). Via Zoom. Building a character is like making a new friend. Laugh, relax and enjoy the magic of imagining someone onto the page. We make writing fun. Call for info/fees. Write From The Heart Lancaster Studio. 717-393-4713. WriteFromTheHeart.us.
Cooking School: Ricotta 101 – 11am-1pm. Chef Hannah teaches all the tricks to making this fresh cheese at home, plus delicious recipes to use it in and what to do with the whey. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com. expenses. For info: 717-824-9209. To schedule your appointment: LancasterCommunityReikiClinic.org. The Mercy Seminar – 7-8:30pm. (6 sessions, Thursday thru 10/22). “Hope for the Future: JewishChristian Reconciliation,” looks at how Christian traditions have sought reconciliation with the Jewish people in light of the Holocaust and the founding of the State of Israel. Attend one or a few sessions, or all six. $15/session or $75/six sessions. The Urban Well at St. James Episcopal, Duke St, Lancaster. 717-397-4858. UrbanWell.org.
FRIDAY, SEPTEMBER 18 Downtown Wellness Berks Open House – 5-8pm. Get to know this vibrant group of health-conscious professionals and individuals working together to increase the well-being and quality of life in our community. Enjoy tastings, pick up literature, experience demos. Free. Parking lot of The Farmhouse Kitchen, 426 Penn Ave, West Reading. DowntownWellnessBerks.com.
SATURDAY, SEPTEMBER 19 Take Heart New Volunteer Orientation – 8-10am. See if volunteering at Take Heart is the right fit for you. No horse experience necessary. Contact Melanie at Volunteer@TakeHeartCounseling.com to confirm. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com. Day of Prayer – 9:30am-3:30pm. “The Heart of the Matter.” Fr. Frank Kaminski, SJ and Ms. Anita Wood lead a day of reflection, pondering and prayer on the wisdom of Teilhard de Chardin. Jesuit Center for Spiritual Growth, 501 N Church Rd, Wernersville. For info or registration, contact Melinda at 610-670-3642 or Melinda@JesuitCenter. org. JesuitCenter.org.
MONDAY, SEPTEMBER 21 Guts & Glory 2020 Wellness Week – (Thru 9/26). Daily Facebook posts from local businesses and health-minded organizations will offer resources, healthcare information, even giveaways, culminating with our Virtual Guts & Glory Digestive and Wellness Expo on Saturday, featuring short videos from our partners and sponsors every hour on the hour on our Facebook Page. Learn more at MyGutInstinct.org. 5-Day Directed Retreat – (Available as inhouse or virtual participation). An individualized,
WEDNESDAY, SEPTEMBER 23 Free Talk: The Grass is Greener – 6:30-7:30pm. “The Grass Really is Greener on the Other Side.” Achieving wellness is about the choices you make, many of which are easy and pain free. Take the first step to the other side – learn how with Dr. Wachtmann. Free. Call to reserve your spot. Link Chiropractic, 3130 Pricetown Rd, Suite H, Fleetwood. 610-944-5000.
SUNDAY, SEPTEMBER 27 Berks Earth Day – RESCHEDULED for April 21, 2021.
THURSDAY, OCTOBER 8
FRIDAY, OCTOBER 9 Metta, The Art of Loving Kindness Meditation – Thru October 11. This workshop dives deep into the human emotions of love, hate, like, dislike, suffering and healing and uses the traditional style of Meta meditation as a path to unfold to a deeper and more curative truth. $199 includes dorm accomodations, meals, satsang, study, meditations, yin yoga. Space is limited. For info: Study@KulaKamalaFoundation. Kula Kamala Yoga Ashram, 17 Basket Rd, Reading. KulaKamalaFoundation.org.
THURSDAY, OCTOBER 29 Lancaster County Women’s Expo – 10am thru 6pm Sunday, November 1. Connect with a wide array of local businesses. Held virtually this year, the expo can be accessed at any time during this period. Guests can check in multiple times at their leisure. For more info, visit the website: AGreatWayToSpendMyDay.com.
TUESDAY, SEPTEMBER 29 Cooking Class: Plant-Based Asian Specialties – 6-8pm. Linda Leeking teaches a delicious menu that will satisfy even the hungriest meat-eaters. Hand’s on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.
WEDNESDAY, SEPTEMBER 30 Women's Write for a Night Workshop – 6:308pm. Held via Zoom. A pop-up evening of nothing but writing whatever comes, for no particular reason, with no particular goal except to please ourselves. A laid back, non-intimidating gathering in an atmosphere of warmth, compassion and trust. Beginners welcome. Sharing optional. Call for info/ fees. Write From The Heart Lancaster Studio. 717393-4713. WriteFromTheHeart.us.
plan ahead FRIDAY, OCTOBER 2 Weekend Directed Retreat – (Thru 10/5). Available as in-house or virtual participation. An individualized, personal experience guided by a trained spiritual director. Linens/meals provided. Jesuit Center for Spiritual Growth, 501 North Church Rd, Wernersville. Contact Melinda at MLeonowitz@JesuitCenter.org or 610-670-3642. JesuitCenter.org/DirectedRetreats_ByLength.
With the ever-evolving COVID-19 situation causing uncertainty for citizens worldwide, Natural Awakenings is more committed than ever in supporting your health and well-being. For the latest updates on local events and information, visit us online at:
NALancaster.com • NABerks.com Natural Awakenings Lancaster/Berks @NAwakenings
@natural_lancasterberks
WEDNESDAY, OCTOBER 7 Pastured Hogs Production – 10am-1pm. Learn firsthand how to integrate a pastured hog operation
September 2020
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community resource guide Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com. ACUPUNCTURE LANCASTER ACUPUNCTURE
Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 • LancasterAcupuncture.com Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds digestive problems, and insomnia and support your overall well-being. See ad, page 45.
JDM THERAPEUTICS
John Marino, MS, LAc 381 PA-41 • Gap 336 Locust St • Columbia 312-505-1618 • JDMTherapuetics.com John Marino provides pain management and stress relief, helping people balance their lives with acupuncture, cupping, Tui Na and Gua Sha. With years of practice and education in Eastern Medicine and Asian Body Therapy, John is ready to help you achieve your optimal well-being.
BODYWORK DéPROV MASSAGE THERAPY DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl • Lancaster 717-669-1030 DeProvMassageTherapy.com
If you are seeking relief from chronic conditions, suffering with anxiety and stress, or choosing massage for self-care, DJ Campos-Bard offers a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.
KAYLA RUPPERT, LMT 85 Main St • Strausstown 610-750-3985 KRuppertLMT@gmail.com
Chronic Pain? Stress? Kayla offers therapeutic massage tailored to your individual needs. Sessions may include Soft Tissue R e l e a s e , R e f l e x o l o g y, Aromatherapy, Deep Tissue and Swedish massage techniques. Also offering Reiki and Chair Massage for businesses and events.
CBD/HEMP PRODUCTS HEMPFIELD BOTANICALS
336 N Charlotte St, Ste 100 • Lancaster 717-874-8480 HempfieldBotanicals.com Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy, and more. Certified B Corporation®, vegan, certified crueltyfree, sustainable and third-party tested. See ad, page 23.
INSHANTI PURE ESSENTIAL OILS
Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Nonaddictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated. See ads, pages 20 and 50.
INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org
Providing an assortment of holistic healing services that include integrative massage therapy & bodywork, reiki & intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts, and spiritual guidance. Services, classes & healing boutique. NCBTMBapproved CE provider.
BLUE SKIES CHIROPRACTIC
Dr. Leah Reiff Wellness on Walnut Integrative Health Center 219 W Walnut St • Lancaster 717-390-9998 • BlueSkiesChiroHealth.com Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level and provides specific adjustments to support the body for benefits that will last.
HEATH CHIROPRACTIC & WELLNESS CENTER LLC Thomas Heath, DC 14 W Main St • Landisville 717-530-5555 HeathChiropracticAndWellness.com
For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain /Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 19.
HEINZ CHIROPRACTIC, LLC 1436A Penn Ave • Wyomissing 610-375-1411 HeinzChiropractic.com
Dr. Heinz graduated from Palmer College of Chiropractic and has 14 years experience treating patients with neck, lower back pain, headaches, sciatica, pinched nerves, shoulder pain, pregnancy related lower back pain, workers compensation, auto accidents and other symptoms. Call today!
JANGDHARI FAMILY CHIROPRACTIC
A THERAPEUTIC EFFECT
Dr. Charles JangDhari Dr. Jessica Riehl 7 Center St • Intercourse 717-768-7148 JangDhariFamilyChiropractic.com JFChiropractic@gmail.com
Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.
JangDhari Family Chiropractic is committed to the health and wellness of our community. We provide quality chiropractic care and give back to many area charities helping ensure that the people of our community have opportunities to live well and live long.
CHIROPRACTIC Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com
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CHIROPRACTIC LINK CHIROPRACTIC CLINIC Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000 DrWachtmann.com
High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefit check. See ad, page 24.
NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC
Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to health care. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 22 and 52.
CLINICAL AROMATHERAPIST INSHANTI
Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ads, pages 20 and 49.
CONTINUING EDUCATION LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES 717-466-0788 RealTrueKaren@gmail.com RealTrueKaren.com
Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 22.
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COUNSELING Grey Muzzle Manor
1164 Blattadahl Rd • Mohrsville 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor Marcy Tocker, MA, utilizes person-centered and strength based therapeutic approaches. She specializes in animal assisted therapy, EAGALA model equine therapy, play therapy, and art therapy. Marcy believes that therapeutic change occurs when we provide empathy, unconditional positive regard, acceptance, and being there to support while our clients discover the strength we know they’ve always carried.
RYAN J. MCGINNIS COUNSELING SERVICES 223B W Walnut St • Lancaster 717-286-6573 RyanJMcGinnis@icloud.com
Specializing in marriage and family issues, guidance and career, PTSD and trauma, mental health and well-being, Ryan provides affordable, thoughtful, compassionate and candid support for his clients. Virtual and inperson scheduling available.
TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY 699 Wooltown Rd • Wernersville 717-917-7137 TakeHeartCounseling.com
Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses. Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions. See ad, page 37.
DENTISTRY SCHWARTZ FAMILY DENTAL David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com
We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 41.
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SUSQUEHANNA DENTAL ARTS Owen Allison, DMD 100 S 18th St • Columbia 717-684-3943 • 717-285-7033 SusquehannaDentalArts.com
We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 36.
DNA TESTING ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 15 and 51.
FENG SHUI ZENTENTIONAL LIVING
Lindsey Foose, Feng Shui Appriaser ZententionalLiving@gmail.com Zententional-Living.space Feng shui harmonizes a building’s energies to assist in supporting the occupants’ wellness. Benefits can include improved sleep, focus, and relationships. A Comprehensive Appraisal includes corrective/enhancing recommendations for environmental influences, the building’s energy blueprint, and the occupants’ and building’s directional influences. See ad, page 42.
FUNCTIONAL HEALTH AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com
At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, page 55.
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FUNCTIONAL NEUROLOGY LANCASTER BRAIN & SPINE 1361 Fruitville Pike • Lancaster 717-299-9600 LancasterBrainAndSpine.com
Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ad, page 41.
HERBAL MEDICINE EMBARK HERBALS
377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com Let the healing begin! Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies, along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 4.
HERBS FROM THE LABYRINTH Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com
Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically-grown and ethically-sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 40.
HOLISTIC wellness RESTORE YOUR ENERGY Deb Gallagher, RN, CLP Lancaster 717-203-9666 RestoreYourEnergy.org
Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.
HOME IMPROVEMENT DC EAGER SERVICES
Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com
LANDSCAPE DESIGN/ MAINTENANCE EARTHBOUND ARTISAN Serving South Central PA 717-507-6267 EarthboundArtisan.com
Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state. Free assessment. See ads, pages 5, 45 and 52.
Offering conservation landscape design, hardscape and landscape construction, and consultation. Our approach is built on natural systems and processes and uses native plants, ecological benefactors, and organic amendments in design, construction and maintenance of native and naturalized landscape, dry laid stone, and storm water mitigation. See ad, page 44.
Hypnotherapy
LYMPHATIC THERAPY
LANCASTER HYPNOTHERAPY
John Stewart, Hypnotherapist 313 W Liberty St, Suite 129 • Lancaster 717-340-3100 LancasterHypnotherapy.com Ready to improve your life? Weight, smoking, anxiety, confidence, sleep, habits, athletic performance. Hypnosis is a timeproven process that empowers you to make substantial changes, allowing you to tap into your inner natural resources and take control of your life.
Integrative Medicine NICK D'ORAZIO, MD
Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.
LAB TESTING ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 15 and 50.
Aqua Blue Wellness Center
Electro-Lymphatic Therapy 50 Keystone Ct • Leola 717-656-8615 • AquaBlueWellnessCenter.com Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ads, pages 9 and 54.
MATTRESSES NATURAL/ORGANIC GARDNER’S MATTRESS & MORE 830 Plaza Blvd • Lancaster 717-299-6228 GardnersMattressAndMore.com
Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ad, pages 28 and 29.
MATTRESS 1st
at Interiors Home 3130 Columbia Ave • Lancaster 717-390-2000 Mattress1stByInteriorsHome.com Offering organic and natural bedding, free from irritants, allergens, pressurepoint discomfort or temperature struggles, so that you are assured the best night’s sleep possible. Natura products are made with eco-integrity to ensure better health and better sleep. See ad, page 39.
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MOLD REMEDIATION DC EAGER EMERGENCY SERVICES Darlene Eager, Certified Mold Remediation Specialist 6 E Kendig Rd • Willow Street 717-989-5763 • DCEager.com
Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, page 5, 45 and 51.
NATUROPATH - traditional BEAUTIFUL HEALING JOURNEY
Rhonda Larson, Traditional Naturopath 226 N Arch St • Lancaster (INSPIRE Business Community) 717-341-3916 BeautifulHealingJourney.com Providing Naturopathic and Functional Medicine testing, Emotional Release Techniques, and Energy Medicine, Rhonda gets to the real root of your health issues by working with you as a whole… physically, emotionally and spiritually. Call now and start your journey of healing today.
HEALTH BY DESIGN CLINIC
Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ads, pages 34 and 54.
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DAYSTAR NATURAL, LLC
Rachel Borelli, ND, LMT, CNHP Kathy Stricker, ND, CNC 840 North Park Rd • Wyomissing 610-370-4343 DaystarNatural.com At Daystar Natural, we discover exactly what your body needs to get healthy and stay healthy, using an all-natural approach to help you attain your health goals. Begin today − take control of your health so that you can enjoy life to its fullest potential. See ad, page 42.
HEALTH FOR LIFE
Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com Learn how your symptoms are connected, get answers, and achieve improved health and wellbeing as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).
NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC
Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to health care. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 22 and 50.
NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS
Natural Awakenings
with your family, friends and neighbours.
NATUROPATHic doctor
Dana M. Elia, DCN, MS, RDN, LDN, FAND 2078 Bennett Ave • Lancaster 717-917-5259 FusionIHW.com At Fusion Integrative Health & Wellness, Dr. Dana Elia utilizes an integrative, functional and personalized approach to nutrition, health, and healing. Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 15.
NALancaster.com | NABerks.com
SHEEHAN NATURAL HEALTH IMPROVEMENT CENTER Dr. Keith Sheehan Laura Sheehan 1301 E King St • Lancaster 717-392-6606 SheehanNaturalHealth.com
Sheehan Natural Health Improvement Center provides holistic health care through nutritional counseling and whole food supplements. Our cuttingedge treatments have been found to help a broad range of symptoms and illnesses including fibromyalgia, depression, migraines, and weight loss. From infants to seniors. See ad, page 41.
PET CARE HOUNDS N HERBS, LLC
Dianne Wagman, President 101 E Broad St • Dallastown Info@HoundsNHerbs.com 717-804-9111• HoundsNHerbs.com Your local source for raw and all organic natural pet foods, with a full line of organic pet supplies including pet CBD, nutritional supplements, cookies and treats, grooming supplies & apparel, bioDOGradable waste bags, de-shedding tools and gifts. Now Open. See website for hours.
TILL WE MEET AGAIN In-Home Pet Euthanasia 717-897-0536 TillWeMeetAgain.com
For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 10.
reiki HELENE WILLIAMS REIKI
Helene Williams, BSN, RN 313 W Liberty St, Suite 203 • Lancaster 717-269-6084 HeleneWilliamsReiki.com Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a Reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Also offering meditation and student mentoring via Zoom. See ad, page 22.
LANCASTER COMMUNITY REIKI CLINIC 717-824-9209 LancasterCommunityReikiClinic.org
Offering 30-minute distance reiki sessions to those who would like to experience the many benefits of reiki, such as relaxation, stress relief, and healing. Clinic held the third Thursday of each month, from 6:30-8:30 p.m. Appointments must be scheduled in advance. By donation. Please call for more information.
RETREATS/RETREAT CENTERS JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org
The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, page 5 and this page.
SOUND HEALING RESONANCE WITH NATURE
Cheryl Corson, Sound Massage Practitioner; Health & Wellness Coach 313 W Liberty St, Ste 254 • Lancaster Cheryl@CherylCorson.com 202-494-5054 Cheryl Corson introduces sound massage in the Peter Hess Method. This gentle modality fosters deep relaxation that helps clear a path for healing the body and mind. Call or email for a free 15-minute mini-session or to schedule a fullhour sound massage, done fully clothed on a massage table in a beautiful new healing space. See ad, page 25.
SOUNDWISE HEALTH
Lana Ryder, LMT, AADP, HTA 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com ReikiSound.net 610-301-4356 Lana Ryder has been sharing the healing power of sound, voice and music for 40 years. Soundwise Health-certified practitioners located in Lancaster, Harrisburg and York offer basic sound therapy education, group sound events, private sound therapy sessions, sound circles, sonic massage, ReikiSound™ and ReikiVoice™.
SPECIALTY FOODS EAT WILD FARMS
2250 Mount Gretna Rd • Elizabethtown 717-368-5308 EatWildFarms.com Farming the way nature intended —on pasture, with no antibiotics or growth hormones. We raise grass-fed, grass-finished beef and lamb, and heritage chicken on pasture in Lancaster County. Order by phone or online: by the cut, or pre-order ¼, ½ or whole beef. See ad, page 32.
KWEE JACK FISH CO
Wild Alaskan Salmon Shares 717-842-0180 EatWildSalmon.com/NALB A spring online purchase of a share funds professional processing and frozen freight. The annual sockeye salmon run occurs in summer, and the hand-picked bounty from the salmon harvest is transferred quickly to chill en route to professional processors. Immediate and sustained deep freezing makes each filet sushi-grade and ready for September pick-up.
RENEWAL KOMBUCHA
51 North Broad St • Lititz Come see what 717-892-2918 DrinkRenewal.com we're brewing in Facebook.com/DrinkRenewal West Reading!
Small-batch probiotic kombucha drinks, handmade using organic ingredients and fermented with live, active cultures. Growler fills and kombucha-to-go Grand Opening! available at our taproom in Lititz and various Sat March 17 locations in Lancaster and Berks counties. 11 am-5 pm 701 Court Street
SPIRITUAL DIRECTION
Come help us celebrate at our new satellite taproom & brewery with a ribbon cutting, giveways, and samples from food producers! 501local N Church Rd • Wernersville
JESUIT CENTER for SPIRITUAL GROWTH DrinkRenewal.com 610-670-3642 JesuitCenter.org
The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, page 5 and this page.
SPIRITUALITY JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org
The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, page 5 and this page.
URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY Saint James Episcopal Church 119 N Duke St • Lancaster 717-397-4858 • UrbanWell.org
…where diverse people with different faiths gather in a spirit of humility and openness to learn from one another how to quiet the noise of everyday life, become more grounded and find energy, serenity and rest. See ads, pages 14 and 54.
THERAPEUTIC WRITING WRITE FROM THE HEART
Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 40.
Thermal Imaging ADVANCED THERMAL IMAGING Pamela Howard, DC, CCT 550 Coventry Dr • Mechanicsburg 259 N 6th St, Ste 2 • Columbia 866-522-3484 AThermalImage.com
Thermal Imaging is a safe, noninvasive way to visualize potential health concerns with early warning signs for a proactive approach to health, including breast health. Providing service since 2005, Dr Howard offers a complete package to include a report review, educational materials and referral sources.
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Thermal Imaging Aqua Blue Wellness Center
Lori Martin 50 Keystone Ct • Leola 717-656-8615 • AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ads, pages 9 and 51.
WEIGHT LOSS Health by Design
Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com We can help you reach your weightloss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey. See ads, pages 34 and 52.
WELLNESS PRODUCTS TRANONT HEALTH PRODUCTS
MINDFUL YOGA AT SAINT JAMES
Find ...
Martha Stoltzfus, Distributor (ID# 67558) 271 Railroad Lane • Gratz 717-365-3600 or 1-800-973-3715 Tranont.com
Fix your gut, fix your health. Enhance and support your immune system with 100% plant-based, natural, organic, full-spectrum enzymes, probiotic and pre-biotic blend products. Testimonials reveal improvement with gluten or dairy intolerance, chronic headaches, inflammation, vertigo, dizziness, allergies, and more.
Yoga KULA KAMALA FOUNDATION & YOGA ASHRAM 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org
Kula Kamala Foundation is a nonprofit non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace.
119 N Duke St • Lancaster 717-397-4858 SaintJamesLancaster.org/Yoga
A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. Louise Konrath, instructor. See ads, pages 14 and 53.
Focus Health Serenity
Yourself
WILLOW YOGA STUDIO 25 Nolt Ave • Willow Street 717-617-2128 WillowYogaStudio.com Find your yoga home at
Willow Yoga offers the benefits of yoga for every level, and E V E R Y B O D Y, 25 of Nolt regardless size,Avenue shape, gender or age. Choose Street, PA Flow, Vinyasa, Power, from Willow Chair Yoga, Slow Restorative, Yin617-2128 Yoga and special workshops (717) throughout the year. See ad, page 7.
willowyogastudio.com
Where you stumble and fall, there you find gold. ~Joseph Campbell
advertiser index Company
Page
A Therapeutic Effect..........................................................2 Agape Institute of Functional Health & Chiropractic......55 Always Helpful Veterinary Services................................38 Any Lab Test Now............................................................ 15 Aqua Blue Wellness Center..............................................9 Bent Limb Farm................................................................14 Body & Sole Reflexology ................................................25 Capstone Medical Associates......................................... 19 Cheryl Corson/Resonance With Nature..........................25 DayStar Natural LLC........................................................42 DC Eager Emergency Services....................................5, 45 Earthbound Artisan......................................................... 44 Eat Wild Farms, LLC........................................................32 Embark Herbals LLC..........................................................4 Fusion Integrative Health & Wellness............................ 15 Gardner's Mattress and More................................... 28, 29 Godfrey's Dogdom..........................................................38 Health By Design.............................................................34 Heath Chiropractic & Wellness....................................... 19 Helene Williams Reiki......................................................22 Hempfield Botanicals......................................................23 Hospice & Community Care.......................43, back cover Inshanti Pure Essential Oils.............................................20 Jesuit Center......................................................................5 Karen Carnabucci, LCSW................................................22 KnoWEwell........................................................................3 Lady Lynora Gemstone Treasures..................................23 Lancaster Acupuncture...................................................45
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Lancaster-Berks
NALancaster.com | NABerks.com
Company
Page
Lancaster Brain and Spine..............................................41 Lancaster Cancer Center................................................27 Lancaster Creative Reuse...............................................33 Lemon Street Market.......................................................32 Link Chiropractic Clinic...................................................24 Martin Insurance..............................................................27 Mattress 1st at Interiors Home........................................39 Natural Awakenings Singles........................................... 16 Nature's Rite.................................................................... 17 Naturopathic & Chiropractic Family Health LLC.............22 Nutrition Works Clinic.....................................................35 Omni Patient Advocates.................................................24 Radiance/Herbs from the Labyrinth............................... 40 Rodale Institute .............................................................. 12 Saint James/The Urban Well...........................................14 Schwartz Family Dental...................................................41 Sheehan Natural Health Center......................................41 Susquehanna Dental Arts................................................36 Take Heart Counseling....................................................37 The Imperial Restaurant..................................................33 The Spa at Willow Pond.....................................................4 Till We Meet Again........................................................... 10 Wegmans......................................................................... 31 Willi Penn Paint Company............................................... 10 Willow Yoga Studio...........................................................7 Write from the Heart....................................................... 40 Zententional Living .........................................................42 Zest..................................................................................30
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