Natural Awakenings Lancaster/Berks February 2018

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HEALTHY

LIVING

10

HEALTHY

PLANET

HEART HEALTHY FOOD CHOICES

Meditation

Beyond Body Image

Tips for Finding the Right Practice

How Teens Can Learn to Love Themselves

That Works

Rising Above Adversity How to Strengthen Your Resilience Muscle

February 2018 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

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

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Contents

20 RISING ABOVE 38 ADVERSITY

34

How to Strengthen Your Resilience Muscle

27 SELF-LOVE 30 FOODS OUR

HEART WILL LOVE

Top 10 Heart Healthy Choices

34 MEDITATION

THAT WORKS

Tips for Finding the Right Practice

40

36

36 BE ON THE BALL

Putting Extra Fun into Fitness

38 CITY HOMESTEADING Creating Sustainable Urban Living

40 DO-GOOD DOGS

DO ALMOST ANYTHING Service Animals Train to Help People in Need

42 Conversations

The Way They Start is The Way They End

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

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44 BANISHING

BODY-IMAGE BLUES How Teens Can Learn to Love Their Looks

DEPARTMENTS 7 news briefs 11 event spotlight 12 health briefs 15 eco tip 16 global briefs 18 community spotlight 25 business spotlight 27 inspiration 30 conscious eating

12 34 healing ways 36 fit body 38 green living 40 natural pet 42 wise words 44 healthy kids 45 yoga guide 46 calendar 49 classifieds 50 resource guide

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letter from publishers

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Michelle Johnsen Photography

uman nature is social; we come from one another, live with, learn from, leave and return to each other in the most extraordinary, perplexing and poignant ways. These relationships are enlivened by the complexity that ignites our cast of fellow characters; heroes are everywhere as things fall apart and then fall back together again. Fortunately, social constructs have Kendra & Jacqueline shifted toward a more transparent existence, highlighting the brilliance of our collective resilience.

Adversity does not discriminate, seeping through populations with everyday doses of unexpected loss, abrupt change and the challenges of worldwide social inequities.

Upending “normal”, these trials cause us to take pause; it seems to be personal, it could appear to be a solo ride—but it just isn’t so. Solidarity has risen into more than a movement. The web of support is as firm and tangible as it is ethereal, an ever-changing and riveting matrix of divine connections.

Amidst my own personal transitions years ago, I was exploring a local bookstore during work-related travels, when the late John O’Donohue’s masterpiece Anam Cara, A Book of Celtic Wisdom, literally fell off a shelf and flew directly into my heart. The book’s timeless perspective on the topics of friendship, solitude and the sacred language of spirit resonated deeply. The very next day our Irish-born conference leader blessed us by reading some of the poet’s most beautiful prose; it just happened to be the week of his unexpected passing.

O’Donohue’s legacy is vast, rekindling an awareness of nature’s raw beauty and the delicate cycle of life. His language unveils reverence and the wonder of falling in love with the process of cultivating true kinship. Building a background context of trust, his mystical narrative dances into the divine experience of all that is sacred in relationship, allowing authentic and unconditional acceptance to frame a universal sense of belonging. Through reflections on the concept of “soul friend”, he delivers the timeless and essential idea of being good to oneself and others.

The solid foundation that social supports play in building quality of life and longevity has been studied for years, and the positive role of quality human connection in response to trauma-specific needs is now clearer than ever. Transformation is an evolution of communal and cellular re-organization, moving toward higher frequencies and more harmonious life rhythms. Spanning the realms of science and neurology to the sacred circles that ignite and embrace, the world is lit up by documented examples of healing.

February’s issue highlights the potential in embracing courageous transitions with both faith and action, offering a variety of inspiring options to ground, center and reconnect with vital and restorative sources. This community contains worlds of expertise and compassionate guidance in the realms of personal meditation, sound healing, contemplative prayer, physical exercise and rituals to honor the natural world.

Choices and hope prevail within the dignity of an intentional recovery, revealing the magnificent potential of the human spirit. The courage to leap is an intention to live in a new way, choosing freedom over fear and believing in a return to wholeness.

Jacqueline Mast & Kendra Campbell, Co-Publishers 6

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HEALTHY LIVING HEALTHY PLANET

LANCASTER/BERKS Edition

PUBLISHERs/ Jacqueline Mast

Executive Editors Kendra Campbell contributing writers Gisele Rinaldi Siebold Sheila Julson Diega Rose

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news briefs

Bala Float Center Opens in Lancaster

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ala Float Center is now open in Lancaster. Large, private float rooms give clients complete control of soft lighting and music therapy during the 60-minute session. The environment naturally encourages clients to enter a deep, relaxed state, providing numerous benefits to the mind, body and spirit, and allows the body to reach homeostasis, the place where cells can heal and replace themselves. Clients depart feeling refreshed and renewed.

“Floating is a proven holistic health tool, backed by decades of research, proving its positive effects on the mind and body, and has the greatest potential over any other service for deep healing, relaxation and mental rejuvenation,” shares owner Chris Smeltz. “If you are looking to de-stress and heal your mind and body, there is no better place to relax than Bala Float Center, the first and only float center in Lancaster.”

CONTEMPLATIVE PRAYER: MEDITATION TUESDAYS & THURSDAYS AT 8:00 AM FRIDAYS AT 6:45 AM 11 STEP MEDITATION GROUP TUESDAYS AT 12:00 PM CONTEMPLATIVE PRAYER: TEACHING TUESDAYS AT 7:00 PM CONTEMPLATIVE MASS LAST SUNDAY OF THE MONTH AT 5:00 PM

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Location: 903 Nissley Rd., Lancaster (at the intersection of Centerville and Nissley Rds.). For more information, call 717-537-6955, email Chris@BalaFloatCenter.com or visit BalaFloatCenter.com.

See ad, page 35.

seeking serving learning praying

Elevate Fitness Now Open in Akron

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Location: 240 N. 7th St., Ste. 500, Akron. For more information, call 717-327-0802, email ElevateFitnessLLC@gmail.com or visit ElevateFitnessLanc.com. See ad, page 24 and 45.

A HIDDEN DANGER

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levate Fitness, located in Akron, is offering a new client special, $30 for 30 days of unlimited classes. The schedule includes a variety of classes for different yoga styles, Zumba and ballet, some of which are drop-in, at affordable prices.

Owners Hanna Eadline and Cara Dienner both received formal ballet training from the Cecchetti Council of America, under the tutelage of the late Carolyn Trythall (Lancaster School of Ballet). They completed their 200-hour yoga teacher training with Maria van der Meij at Yoga on Orange, and are both registered teachers with Yoga Alliance.

“We are a vibrant duo of fitness fanatics with a passion for fun, fitness and the community,” share Eadline and Dienner.

“Our goal is to provide an enthusiastic atmosphere to encourage each client. We believe exercise should be enjoyable, regardless of body shape or size, and are committed to providing a fun and exciting experience for all levels.”

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news briefs

Yoga Therapy Intro Offered at Kula Kamala Foundation & Yoga Ashram

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ula Kamala Foundation & Yoga Ashram is offering a 45-hour TYT101 Yoga Therapy Intro course three times during 2018: February 4-9, June 17-22 and September 9-14. During this course, students are instructed in the personal and professional application of yoga and yoga therapy techniques. This course is ideal for people employed, teaching or interested in holistic or related medical fields. This introductory course is the first step in Yoga Therapy education. It acts as a sampler for those with 200-hour certifications looking to enroll in a larger program where they can continue to refine their yoga therapy skills.

“Our programs present the ancient science of yoga in a way that makes beautiful sense in the modern world,” shares Co-founder Sudha Allitt.

Cost: $299. Location: 17 Basket Rd., Alsace. For more information, call Gwen Williams at 484-509-5073, email Gwen@KulaKamalaFoundation.org or visit KulaKamalaFoundation.org/TYT. See ad, page 18, 45 and 54.

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Registered Dietician Joins Lancaster Cancer Center

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ancaster Cancer Center, Ltd. has announced that Lindsay Coleman, registered dietician, has joined the practice to provide medical nutrition therapy for patients undergoing chemotherapy or radiation therapy. She’ll help patients develop Lindsay Coleman dietary strategies to manage side effects from their cancer treatment and support patients after their treatment to reach and maintain healthy lifestyle goals.

Coleman will also advise patients on which nutritional supplements should be incorporated into their health plan.

Nutrition plays a vital role in the treatment of cancer. A healthy diet can help patients maintain proper digestive health, prevent malnutrition and remain strong during their treatments.

Lancaster Cancer Center understands the importance nutrition plays in a patient’s recovery and as part of the Center’s integrated care.

“Creating good eating habits during treatment can have a positive impact on patients,” says Coleman. “Our ‘Dishes 2 Nourish’ cooking class will explore recipes and foods that offer optimal calories and protein needed for cancer patients’ diets.”

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

For more information, visit LancasterCancerCenter.com. See ad, page 14.

Earthbound Artisan Is Hiring

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arthbound Artisan, located in Lancaster, is looking for someone to take the reins of the organic lawn and landscape maintenance program that was begun in 2017. The individual will make the program their own, and grow it however they see fit, with the primary condition of using only organic products. Most likely, the position will only be full-time one or two weeks a month at the beginning of the 2018 season, but it’s also likely that the workload will grow during the year.

“This individual ought to recognize the importance of good communication, be self-motivated and invested in habitat creation and restoration,” shares Garrett Book. “Experience isn’t necessarily required. We’re prepared to help someone grow into this role.”

Earthbound Artisan is a landscape social enterprise committed to prioritizing native and edible plants, and using only organic lawn and landscape application products, having the belief that a yard should do good and not just look good.

For more information or to indicate interest, email Garrett@EarthboundArtisan.com. Final decisions will occur on/after March 1. See ad, page 38.

Lenten Silent Retreat Weekend at Mariawald Renewal Center

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Punjammies Provide Indian Women with Dignified, LivingWage Opportunities

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adiance, in Lancaster, carries several styles and a range of sizes of Punjammies, a line of beautifully made pajama-style pants from Sudara clothing company, a Certified Benefit Corporation which has worked for over 10 years to create dignified, living-wage job opportunities for women in India who are at highest risk of being forced into or sold into sex slavery due to poverty, lack of education and lack of opportunity.

Each pair is sewn in India by women who are working to remain free. Every style is named in “honor and celebration” of a woman at one of the centers.

Despite advances in human rights awareness, human trafficking, particularly of women and girls, continues to be a scourge around the world. Sudara’s founders were shocked by the number of women they met in India who were forced into slavery by their families or picked up on the street simply because they had no other choices to subsist.

They began partnering with a small group of women and a sewing project, and grew from there. This project provides sustainable employment and teaches the women lifelong skills as they work to avoid sex slavery.

Cost: $52.50-$62.50. Location: 9 W. Grant St., Lancaster. For more information, call 717-290-1517 or visit HerbsFromTheLabyrinth.com or Sudara.org/Collections/Full-length. See ad page 30.

Lenten Silent Retreat Weekend, organized by Saint James Episcopal Church, will be held from 3 p.m., February 22, to 3 p.m., February 24, at Mariawald Renewal Center, in Reading. This retreat offers an opportunity for a small group of participants to experience 36 hours of silence and stillness at a beautiful retreat center in preparation for the season of Lent. A limited number of scholarships are available.

Cost: $170/person for two nights, includes lodging (single or double occupancy) and six meals and snacks. Location: 1094 Welsh Rd., Reading. For more information, call Kimberlee Peifer, Associate for Contemplative Prayer and Practices, at 717-3974858, email Kimberlee@SaintJamesLancaster.org or visit SaintJamesLancaster.org/ Lenten-Silent-Retreat. See ad, page 7.

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news briefs

Introductory Sound Therapy Class

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ound Therapy: An Introduction to the Fundamentals for Using Sound, Voice and Music in the Healing Arts will be taught by Lana Ryder, from 8:30 a.m. to 5:30 p.m., March 10, and from 9 a.m. to 4 p.m., March 11, at ReikiSpace and Lana Ryder Learning Place, in Harrisburg.

The 16-hour intensive class is for anyone interested in learning how to use the healing power of sound, voice and music, either personally or professionally, as a stand-alone practice or integratively with other modalities.

Tuition includes hands-on practice, use of all instruments, a 50-page original student manual, certificate of completion and an individual, one-hour follow-up consultation with the instructor.

No music training or experience necessary.

Ryder is a licensed massage therapist, and sound and energy practitioner and instructor.

Cost: $375. Accepting the first 8 students who register by February 28. Prerequisite reading and short assignment will be sent out on March 2 to be completed before admittance to class. Half-hour lunch/day. Location: 2793 Old Post Rd., Ste. 10, Harrisburg. For more information, visit SoundwiseHealth.com or ReikiSound.net.

See ad, page 15.

New World Jewellers by Justin Bortz Creates Engagement Ring Series Photo by Tim Youse

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ew World Jewellers by Justin Bortz has announced the creation of the Wear Your Love Like Heaven Pink Spinel Engagement Ring, the first in a series of three designs titled Two Hearts Beat as One, which will be available through Valentine’s Day. The hand-crafted engagement ring features a gorgeous pink spinel.

The gem’s 8 ¾ measurement, on Mohs scale of hardness from one to ten, makes it ideal for the daily wear of an engagement ring.

In addition, the gem vibrates at a frequency that aligns with all seven chakras, which centers the wearer’s energy field, and most specifically focuses on the fourth chakra, which opens the heart.

“This is a breakthrough concept in engagement rings and aids in our mission to end divorce,” enthuses Justin Bortz, owner and designer. “In addition to this being the first of a three-ring series, it is an absolutely beautiful design.”

Location: 438 Penn Ave., West Reading. For more information, call 610-373-1101, email Justin@CityCharmCo.com or visit JustinBortz.com. See ad, page 14.

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Advoz: Mediation & Restorative Practices Hosts Lunch and Learn

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dvoz: Mediation & Restorative Practices, invites the interested public to a free informational session from noon to 1 p.m., or 5 to 6 p.m., February 2, at Benjamin Roberts, in Lancaster, to learn about its conflict resolution and restorative justice trainings, programs and volunteer opportunities.

Through testimony, video and question–answer, participants will learn why these programs helped to reconcile 1,000 youth last year, and how to become involved in adding voice for reconciling dialogue in the community in 2018. A light meal will be provided, and RSVP is required.

Location: 240 N. Prince St., Lancaster. RSVP at Advoz.org/events or call Mila at 717-397-2404.

Natural Living Exposition of Pennsylvania Expands

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he Natural Living Exposition of Pennsylvania, to be held on October 20 and 21, has announced its move to Spooky Nook Sports Complex, in Manheim, a new location and larger venue that can accommodate more exhibitors. The show brings healthy product manufacturers, local artisans and holistic service practitioners together in one location, and includes free lectures, demonstrations and a natural product experience with free product samples.

“The exposition has been such a great success that we have had to grow and change locations, shares Michael Lausterer, founder and coordinator. The show is presented by Basic Earth Essentials. Additional sponsors include Therapeutic Thymes and the Greater Good Project, from Radio WCHE 1520.

Cost: $5/day or $7/weekend. Location: 75 Champ Blvd., Manheim.

To indicate interest in participating or assisting, call 717-932-6899.

For more information, visit NaturalLivingPA.com. See ad, page 25 and 53.

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Send your submissions to: Publisher@NALancaster.com Deadline is the 1st of each month.

event spotlight

Celebrate Spring Equinox and Deepen Nature Connections with Selena Fox

by Diega Rose

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he Unitarian Universalist Church of Lancaster (UUCL) and Web and Wheel will present Spring Equinox 2018, with special guest, Reverend Selena Fox, from March 16 through 18. The free, weekend-long event, geared toward teens and adults, is open to the public, and includes workshops, ritual and welcoming the Spring.

A public lecture on the book, Pagan and Earth Spirituality–Voices in UUism, will take place from 7:30 to 10:30 p.m., March 16, at UUCL, in Lancaster. A day of ritual Reverend Selena Fox and workshop led by Fox, titled Deepening Connections with the Five Elements of Nature, is scheduled from 9 a.m. to 4 p.m., March 17, in a pavilion at Lancaster County Central Park, with outdoor activity possible. Seasonal dress is recommended. Fox will lead a worship service beginning at 10 a.m., March 18, at UUCL, followed by a reception, with a discussion group titled Pagatarians (Pagan Unitarian Universalists) scheduled from 1 to 3 p.m.

A holistic spiritual counselor in private practice, Fox earned a Master of Science degree in counseling from the University of Wisconsin-Madison. She is Senior Minister of Circle Sanctuary, a nonprofit Nature Spirituality church and 200-acre nature preserve dedicated to networking, community celebrations, spiritual healing and education.

Fox travels extensively, presenting workshops and ceremonies, and hosts a weekly radio show. She has been a speaker at Unitarian Universalist Association conferences, General Assembly and a guest minister at many UU churches. In addition, Fox is an activist for gender and racial equality, religious freedom, interfaith collaboration and environmental preservation. She has been an eco-activist for over 45 years, including organizing the first Earth Day in 1970.

Registration is requested by February 15. Register online at UUCLOnline.org or send an email with name, email address and dates of attendance to SpringEquinox2018@yahoo.com.

A healthy lunch will be provided on March 17 for $10 (cash only) at the door. Locations: UUCL, 538 W. Chestnut St., Lancaster, and Lancaster County Central Park, Pavilion 22, Eshleman Mill Rd., Lancaster. For more information about Selena Fox, visit SelenaFox.com or CircleSanctuary.org. See ad, page 19.

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LOWER BODY MASS

A study of more than 50,000 people in the Czech Republic by the Seventh-Day Adventist Loma Linda University, in California, found that those that made breakfast their largest meal of the day had lower body mass index (BMI) levels. Lunch as the largest daily meal showed the next best results. The researchers concluded that timing and frequency of meals play a role in predicting weight loss or gain. The two factors associated with higher BMI were eating more than three meals a day (snacks were counted as extra meals) and making dinner the day’s largest meal.

Moderate Exercise Guards Against Depression In Exercise and the Prevention of Depression, a study of 33,908 adults in Norway by the University of New South Wales, researchers found that one hour of exercise a week reduced depression in 12 percent of the subjects.

The purpose of the study was to address whether exercise protects against new-onset depression and anxiety and if so, the intensity and amount of exercise required. They concluded that regular leisure-time exercise of any intensity provides protection against future depression, but not anxiety. Thus, increasing the population of people exercising may provide public mental health benefits and prevent a substantial number of new cases of depression.

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Chocolate and Olive Oil Help Heart Health Cardiologist Rossella Di Stefano, with the University of Pisa, in Italy, led a study of 26 people and determined that eating a combination of dark chocolate and olive oil improved cholesterol levels and blood pressure after 28 days. She says, “Fruits and vegetables exert their protective effects through plant polyphenols found in cocoa, olive oil and apples. We found that eating small, daily portions of dark chocolate with added natural polyphenols from extra-virgin olive oil was associated with an improved cardiovascular risk profile. Our study suggests that extra virgin olive oil might be a good food additive to help preserve our ‘repairing cells’.”

Syda Productions/Shutterstock.com

BIG BREAKFAST,

Research from the University of Texas at Arlington reported in The FASEB Journal, published by the Federation of American Societies for Experimental Biology, has found that zinc supplements can inhibit or slow the growth of esophageal cancer cells. The research also found that zinc deficiency is common among throat cancer patients. Zinc-rich foods include spinach, flax seeds, beef, pumpkin seeds and seafood such as shrimp and oysters.

iprachenko/Shutterstock.com

Zinc Inhibits Throat Cancer

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health briefs

MaxFXBillion Photos

Antidepressants in Pregnancy Linked to Autism A study by the University of Bristol, England, of 254,610 young people from Stockholm showed that children born to mothers taking antidepressants during pregnancy had more than a 4 percent risk of autism, compared to less than a 3 percent risk in children born to mothers with psychiatric conditions not on antidepressants. Depression is common in women of childbearing age, with 3 to 8 percent of pregnant European women prescribed antidepressants.

But with 95 percent of them bearing children without autism, the risks and benefits must be carefully weighed, say researchers.

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Mindfulness Reduces Alcohol Cravings In a randomized, double-blind experiment published in the International Journal of Neuropsychopharmacology, University College London researchers found that among 68 heavy drinkers, just 11 minutes of recorded mindfulness training reduced drinking. Subjects were closely matched with an active control group that was taught relaxation techniques. Seven days later, the mindfulness group on average drank 9.3 fewer units of alcohol, roughly equal to three pints of beer, while the relaxation group showed no drop in alcohol consumption.

THIRD-PERSON SELF-TALK AIDS IN EMOTIONAL CONTROL As reported in Scientific Reports, two studies of 37 and 52 people at Michigan State University have discovered that talking to ourselves in the third person using statements like, “Why is John upset?” instead of, “Why am I upset?” can help improve our ability to control our emotions.

Everyone occasionally engages in internal monologue, an inner voice that guides our moment-to-moment reflections. Now, scientists believe that the language used in the process influences actions differently. The premise is that third-person selftalk leads us to think about ourselves similarly to how we think about others, which provides the psychological distance needed to facilitate self-control.

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The Dangers of Mercury in Dental Fillings Many consumers are not aware that all silver-colored fillings, or dental amalgams, contain mercury. In fact, amalgam fillings are comprised of approximately 50 percent mercury, according to the World Health Organization and the U.S. Food and Drug Administration.

Although

banned or restricted in many other countries, these fillings are still used in the U.S. Amalgam fillings pose risks to human health, and dental mercury released into the environment can cause long-lasting damage to wildlife. Jack Kall, a Doctor of Dental Medicine and chairperson of the board of the International Academy of Oral Medicine and Toxicology (IAOMT), a global network of dentists, health professionals and scientists that has been researching dental amalgam and other dental products since 1984, explains, “Mercury is continuously emitted from dental amalgam fillings, and it is absorbed and retained in the body, particularly in the brain, kidney, liver, lungs and gastrointestinal tract.”

L a nc a s t e r C a nc e r C e nt e r We lc o m e s Leslie Brady, DNP, CRNP, ANP-BC, OCN

Leslie Brady, DNP, CRNP, ANP-BC, OCN

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

Unsafe amalgam removal techniques also raise health concerns.

Some patients require the removal of amalgam fillings due to physical deterioration, while others have it done for cosmetic purposes (whitecolored fillings match the teeth better) or because they prefer to have dental fillings that don’t contain mercury.

However, removal of amalgam fillings without proper safety measures can potentially lead to patients, dentists, staff and the environment being exposed to unsafe levels of mercury. Safe Mercury Amalgam Removal Technique recommendations to mitigate dental mercury exposure are available at TheSmartChoice.com.

The IAOMT is based in ChampionsGate, FL. For more information, visit IAOMT.org, Tinyurl.com/IAOMT-Mercury-Facts or Tinyurl.com/IAOMT-Mercury-Report.

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Yes to Yarn

Popular Needlework Crafts Go Green Whether for function, decoration or personal gifting, the skillful hobbies of yarn arts such as knitting, quilting, weaving, stitching, sewing, crocheting and macramé are going strong. The difference these days is that doing it ecoresponsibly is enhancing the process.

“More people are making and hand-dyeing their own yarn,” says blogger Ann Budd (AnnBuddKnits.com), of Boulder, Colorado, former editor of Interweave Knits magazine and author of Knitting Green. “The results are beautiful with different color combinations, and even striping.”

Also, more yarn is American-sourced. “Shearing and dyeing are done here to cut down on the overall carbon footprint,” explains Budd, who conducts workshops for shops and clubs, plus two annual learning retreats. This year’s are in Savannah, Georgia, from April 26 to 29, and in Sturgeon Bay, Wisconsin, from September 20 to 23.

GreenAmerica.org suggests Green Mountain Spinnery (Spinnery.com) as a U.S. source of certified organic, natural fiber yarns processed without toxic oils, chemicals or dyes; Ecobutterfly Organics (Ecobutterfly.com), for vegan-friendly, fair trade and botanically dyed organic cotton yarns and fiber, recycled glass beads, buttons and kits; and Organic Cotton Plus (OrganicCottonPlus.com), offering certified organic woven and knit fabrics, hemp and hemp-blended fabrics, threads, ribbons and vegetable-based dyes.

Interweave (Interweave.com), a craft magazine publisher, provides video and online education. Learn how to avoid potential hand and arm pain from repetitive motions with the new book Knitting Comfortably: The Ergonomics of Handknitting (ErgoIKnit.com) by San Francisco physical therapist and needlework teacher Carson Demers.

For many needlework fans, charitable volunteering keeps their fingers flying. Members of the nonprofit Mittens for Detroit (MittensForDetroit.org) make mittens, gloves, hats and lapghans for children and adults in need.

Donna Davis, of Roswell, New Mexico, has knitted hats for African newborns, wool items for Eastern European orphans and scarves for American artists.

Learn more at KnittingForCharity.org.

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global briefs

Range Brutality

Renewable Payoff Germany Undergoes an Energy Renaissance

Last May, Germany’s renewable energy mix of solar, wind, hydropower and biomass generated so much power for a few hours that customers actually got paid for using electricity. The country’s renewable power sources generate 88 percent of total electricity demand, and growing wind power assets alone are expected to make the phenomenon a regular occurrence. When this happens, commercial producers either close power stations to reduce the electricity supply or pay consumers to take it off the grid.

Anastasija Popova/Shutterstock.com

As we went to press, the fate of 90,000 wild horses and burros depended on Congressional action, as the U.S. Senate and House were hammering out differences in the delayed 2018 spending bill. The Senate version vowed to fund “humane and viable options” to the animal euthanasia allowed in the House bill.

Last October, the National Wild Horse and Burro Advisory Board recommended that the U.S. Bureau of Land Management (BLM) achieve its on-range population goal of 26,715 wild horses and burros while also phasing out the use of long-term holding facilities within three years.

Killing tens of thousands of healthy animals would “be a betrayal of millions of taxpayers that want wild horses protected as intended in the 1971 Wild FreeRoaming Horses and Burros Act,” says Neda DeMayo, president of Return to Freedom Wild Horse Conservation. BLM has been tasked by Congress with the responsibility of protecting wild horses and other wildlife.

The agency has balked at using affordable fertility control, despite ample evidence that it’s a more than 90 percent safe and effective means of population control, critics charge. Instead, it spends 65 percent of its annual budget in capturing, removing and warehousing animals.

xujun /Shutterstock.com

Shooting Wild Horses and Burros

Auto Revolution

China, the world’s largest car market, is planning to stop production and sales of traditional energy vehicles in favor of electric vehicles (EV), and the decision has sped up competitive development by U.S. automakers.

General Motors is promising to launch at least 20 new electric vehicles in the next six years. “General Motors believes the future is all-electric,” says Mark Reuss, the company’s head of product development.

The falling cost of lithium-ion batteries also brings a tipping point into view, observers say. By 2025 it’s possible that electric drivetrains will have no cost disadvantage compared with internal combustion engines.

Technology is fast resetting the outlook for what cars can do, how consumers use them and how much an EV will cost. Tesla, Ford and Japanese and European companies are also responding to what’s being called both “the age of electricity”, and “the age of personalized transportation”.

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andrea lehmkuhl/Shutterstock.com

Industry Revs Up for Electric Car Future

Bureaucratic Bungle

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Monsanto Still Gaming the System

Sealife Sanctuary Greenpeace Lobbies to Create Huge Antarctic Preserve

The South Pole is Earth’s last uninhabited outpost, and Greenpeace seeks to establish an Antarctic sanctuary of almost threequarters of a million square miles in the Weddell Sea adjacent to the vast continent that would protect whales, penguins and other wildlife.

The nonprofit has called for governments to show greater vision and ambition. Frida Bengtsson, head of the Greenpeace Antarctic campaign, states, “Over the next 12 months, we have an opportunity to make history: to create an Antarctic Ocean sanctuary which would be the largest protected area on Earth.” She notes that it would also ensure healthier oceans that soak up carbon dioxide to moderate climate change.

The proposal, submitted by the European Union and promoted by the German government, will be considered in October by the governmental bodies responsible for managing the Antarctic marine environment. It follows the successful adoption of the Ross Sea sanctuary in 2016.

Monsanto, the company that makes the controversial weed killer Roundup, is setting farmer against farmer and state against state with its newest product, dicamba. Amid claims and counterclaims over effectiveness and safety of crops and humans, the debate is shedding new light on how new agricultural products are introduced, tested and regulated. One major difference with dicamba is the gaseous vaporization it uses to treat crops, causing the poison to spread onto neighboring plants via wind. Brad Williams, a Missouri farmer, says that leaves on trees were “so deformed you couldn’t even really identify the differences between them.”

The manufacturer claims that proper usage protocols are not being followed. Some farmers agree, while others report crop damage and human health issues. One pivotal point of debate is which federal and state agencies have jurisdiction and the power to set enforceable guidelines. At stake are millions of acres that have already been sprayed, along with the future of non-GMO farms inadvertently contaminated by the dicamba sprayed on genetically modified crops that need the poison to survive.

Bottle Buyback

Britain May Charge Deposit to Reduce Bottle Litter Britain only recycled 57 percent of the plastic bottles that were sold there in 2016, and is considering charging a deposit fee to reduce litter. Scotland is also introducing a deposit return policy for cans and bottles. Denmark recycles 90 percent and South Australia 80 percent by using deposits as an incentive.

UK Environment Secretary Michael Gove says that almost 8 million tons of plastic are dumped into the world’s oceans each year, with up to 80 percent washing out to sea from land.

Gove is consulting with the industry to determine the advantages and disadvantages of different types of reward and return systems for plastic, metal and glass drinks containers.

Britain’s decision to charge a deposit for each plastic bag in 2015 has slashed usage.

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community spotlight

Stretching before meditation

Saint James Episcopal Church

Unveiling the Grace and Gifts of Contemplative Prayer

by Gisele Rinaldi Siebold

C

ontemplative prayer is an ancient practice with deep roots that began in the desert tradition of early Christianity, dating back to the fourth century. Within this tradition is the understanding that by opening the mind and heart, contemplative prayer is a gift from God rather than something that can be achieved through will.

The discipline and practice of daily Christian meditation gained worldwide attention more recently through the life and ministry of John Main, Order of

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Saint Benedict, who believed that the prayer of the heart could guide modern people into a deeper knowledge of God’s love. The World Community for Christian Meditation (WCCM), a global, inclusive, contemplative family that seeks to be a monastery without walls, grew from Main’s work of service to God and others.

Saint James Episcopal Church, located in Lancaster, is a member of the WCCM, and is bringing the art of contemplative prayer and practices to local communities. “There is a movement hap-

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pening, a cultural shift to a more contemplative way of being together, in our local Lancaster community and throughout the world,” explains Kimberlee Peifer, associate for contemplative prayer and practices at Saint James Episcopal Church.

“What has been so wonderful to observe is that participants are marrying what they learned about religion as children with what they learned about yoga, meditation, mindfulness and other spiritual practices as adults. They feel a sense of permission to explore where they sense God is inviting and wooing them to go and realizing that connections can be made.”

The graces of silence, stillness and simplicity are uncovered by exploring and integrating spiritual practices into everyday routines. The art of spiritual practices such as meditation, journaling, Lectio Divina-which is Latin for Divine Reading-and being in nature, to name a few, provide a pathway for contemplative prayer.

Program offerings help to facilitate a more experiential learning, and all are welcome to attend, regardless of age, gender, race, culture or religious background. Through the invitation to explore other spiritual practices, Peifer suggests that participants are learning a different way of being with God and expressing their faith. “Helping people discover how their faith and prayers can move from their head to their heart brings me great joy,” shares Peifer. “We focus not only on meditation but also on other contemplative spiritual practices, experientials, discussions and readings. Following this time of exploration, there is space and

silence to process and share individual experiences.”

Under the guidance of Alyssa Pasternak Post, director of children, youth and family ministry, children and youth also learn about, and participate in, meditation. Children in kindergarten through fifth grade participate in Godly Play, a curriculum of spiritual practice designed by theologian, author and educator The Rev. Dr. Jerome Berryman. Godly Play encompasses a creative, imaginative approach that encourages participants to nurture their belief and faith through wonder and play. The youth community, in grades 6 through 12, explores spiritual themes through scripture, art, history, creativity and contemplative practices.

Peifer conveys that becoming a contemplative parish involves being open to what the future holds. “As the programs and practices grow from the traditional foundation, we believe in not ‘pushing the river’ where we think it should go, but rather are paying attention to natural openings and stepping through them as the flow of the contemplative movement indicates.”

Helping others deepen their understanding of contemplative prayer on a personal level and initiate an inner dialogue that reflects upon experiences is the current focus. “Discerning the presence of God in our daily lives means learning to see God in the mundane and the magnificent,” avows Peifer. “Jesus exemplified the human side of living contemplatively by noticing God while eating a meal, working with his hands and being with his friends and family. If we learn to trust and be attentive, our lives will divinely unfold.”

Saint James Episcopal Church is located at 119 N. Duke St., in Lancaster. For more information, call 717-397-4858 or email Kimberlee@SaintJamesLancaster.org. To learn about contemplative offerings, practices and retreats, visit SaintJamesLancaster.org.

See ad, page 7.

Gisele Rinaldi Siebold is a contributing writer to Natural Awakenings magazines. Connect with her at Gisele@NALancaster.com.

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ADVERSITY How to Strengthen Your Resilience Muscle

by April Thompson

At one time or another, an estimated 70 percent of people experience a life-altering traumatic event, and most grow stronger from surviving it, according to decades of research by leading institutions like Harvard and Yale universities and the University of Pennsylvania.

We can prepare now for life’s inevitable hurdles and setbacks by developing the skills and tools of resilience.

“

I

t’s an incredibly hopeful message: We can go through the most terrible things imaginable and still get through to a better place,” says David B. Feldman, associate professor of counseling psychology at California’s Santa Clara University and co-author with Lee Daniel Kravetz of Supersurvivors: The Surprising Link Between Suffering and Success.

Such researchers have found that, like elastic stretched beyond its normal limits, people often don’t just bounce back to their old form, but stretch and expand in new ways. The pair conducted in-depth case studies of survivors of extreme traumatic experiences that went on to do bold things. Just one case in point: After losing a leg in a car accident, college basketball player Casey Pieretti reinvented himself as a successful Hollywood stuntman.

According to many studies, 60 to 80 percent of people grow in some way from personal trauma, known as “post-traumatic growth”, according to Feldman. “It can be as simple as appreciating each day more. It can mean deepening relationships. It may result in a renewed sense of spirituality. Or, it might take one’s life in a dramatically different direction,” he says.

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Ila Eckhoff, a financial executive in New York City, has experienced more than her share of challenges: developing cerebral palsy as a toddler, enduring 12 childhood surgeries, losing her mother at age 11 and four years ago, her husband. “All of the struggles and losses brought me here, now,” says Eckhoff. “Nobody ever said life was easy. We have greater appreciation for the things that we had to struggle to achieve.”

Choosing self-directedness instead of self-pity in the face of challenges differentiates those that thrive from those that merely survive, observes Catherine Morisset, a life coach from Ottawa, Canada, who specializes in resilience. “It’s taking responsibility for life and managing the way you want to live it.

We all have choices, even in the face of difficulty,” she says.

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RISING ABOVE

Mastering an Optimal Outlook

need is at least one person you can count on.”

“We are built to be connected with others.

“Challenges don’t define you. How you respond It has a significant impact in regulating stress,” does,” remarks Doug Hensch, an executive says Southwick, a co-author of Resilience: The coach and author of Positively Resilient: 5½ Science of Mastering Life’s Greatest Challenges, Secrets to Beat Stress, Overcome Obstacles, and from West Haven, Connecticut. Over the past Defeat Anxiety. He attests that having a growth two decades, Southwick and his colleagues have mindset is vital, focusing on strengths without studied three groups that have come through disregarding areas needing improvement. harrowing events: being Vietnam War prison Maintaining a balanced outlook that’s ers, Special Forces instructors and civilians. realistic, yet positive, enables individuals to They found people that rebounded strongly move on from trauma. For supersurvivors, often shared common attributes, including embeing pragmatic serves them far better than a bracing a spiritual outlook and social network. false sense of optimism about bad situations,

In 2013, Damon Redd, of Boulder, ColoFeldman found, saying, “They grieved losses, rado, awoke to a severe flooding event, with but thought realistically about what to do next.” his home and business buried under five feet of

“Optimism in the best sense is focusing ~Doug Hensch mud and water that nearly wiped out his clothon the positive without denying the negative, ing business, Kind Design, overnight. “It was while focusing on what’s in your control,” notes the hardest thing I’ve ever gone through, to lose everything I Hensch. had built. It also gave me a new perspective on what’s impor Martin Seligman, known as the “father of positive psytant. It made me aware that you can replace physical things, chology”, found that when people take setbacks personally, but you can’t replace memories. My mind was blown away by viewing them as permanent, pervasive and personal, they dethe support I received.” velop a sense of learned helplessness that inhibits growth and Redd ended up paying forward the kindness. “We cleaned happiness. “It’s important not to ‘catastrophize’ or generalize a and repaired 1,500 pairs of gloves in our inventory that were failure and extend it to other areas of life,” says Dr. Steven M. damaged that day, and are donating them to search-andSouthwick, a professor of psychiatry at Yale University School rescue teams and ski patrols. The more good you do, the more of Medicine who focuses on post-traumatic stress disorder good other people will do,” Redd professes. and resilience.

Altruism and owning a moral code is another common characteristic of resilient individuals, according to Southwick.

Make Caring Connections Having a purpose is a huge indicator of whether a person will Social networks are critical in the face of challenges, resilience rise to the occasion. “You can endure almost anything if you experts agree. “When we are wronged or feel unsafe, it’s natuhave a mission, or believe what you are doing has meaning. It ral to withdraw when we should do the opposite,” says Feldgives you great strength,” he says. man. “It’s also not the number of friends you have, or even

In 2016, Bobbi Huffman lost her high school sweetheart how much time you spend with them, that matters. All you

M A R

Parents do a disservice to their kids when they try to remove adversity from their lives. When little things go wrong, rather than rush to fix it, let the kids figure out a solution.

They’ll realize it’s not the end of the world.

Coming Next Month

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Just What Are Super Spices?

Don’t Forget Your Minerals

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and husband to suicide a few days before Valentine’s Day. As she began to process the tragedy, she saw two choices ahead: “Drop into a deep depression and give up or focus on our deep love for one another, get into therapy, and make a difference by inspiring, encouraging and helping others,” says Huffman.

She chose the latter, asking for professional help and signing up for the 16mile Overnight Walk for Suicide Prevention, in New York City. “Getting into the best shape of my life at age 50 became my passion. As I walked through the night, I reflected on our beautiful memories as a couple. It was an amazing, healing experience,” reflects Huffman.

Forgiveness—whether for others or ourself—is another key to help us move forward, reports Feldman. “Often, people can get stuck in blame, but resentment keeps people shackled to the past.

If and when a person is ready to forgive, widespread research indicates that it can lead to better health outcomes.”

Dr. Jennifer Burroughs with Duke

Experts point out that there isn’t any one perfect formula or single must-have trait for building resilience, and none we can’t develop. Learning a skill like mindfulness is an easy place to start.

“Resilient people don’t try to avoid stress, but learn how to manage and master it,” says Southwick. “Mindfulness meditation requires practice, but through it, you can learn to regulate emotions and relax the nervous system.”

Eckhoff practices mindfulness several times a day with a one-minute gratitude meditation. “I have five things I am most grateful for. I close my eyes, take a deep breath and say them. It brings me focus, reduces stress and reminds me of how lucky I am,” she says.

Morisset suggests making incremental changes to strengthen our resilience muscles. “Success builds success and failure builds failure, so do something you know you can accomplish and build on that,” she counsels.

Writing can also be a good coping

tool, according to Hensch. “Just write about your emotions. It’s amazing how much you can learn about yourself and how calming it can be.”

Good times are the best times to begin “resilience training” notes Hensch.

“I sought out a therapist once I had turned the corner after my divorce and was dating someone and my business was taking off. It was precisely because I knew something else would likely happen, and I wanted to be better prepared for it,” he recalls.

Applying positive self-talk when something blindsides us helps, as does not expecting to handle things perfectly.

“There’s nothing wrong with just staying afloat when you’re in the middle of trauma or adversity. One key to happiness in life is just managing expectations. It’s okay to be anxious, sad and worried at times—in fact, it’s healthy,” says Hensch.

Hardships are just that: hard. However, with time and experience, resilient individuals come to trust their ability to get through them, large and small.

“Resiliency is not about how you bounce back from a single traumatic event; it’s how you respond every day to the challenges that life presents,” Eckhoff has learned. “Repetitive use of this ‘muscle’ builds strength and enables you to do more and sometimes, the impossible.”

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

RESILIENCE RESOURCES Helpful Organizations

CommunityResilienceCookbook.org provides information on Adverse Childhood Experiences (ACES) and ways to build resilience in communities.

EMU.edu/cjp/star/ explains Eastern Mennonite University’s program, Strategies for Trauma Awareness & Resilience, offered through their Center for Justice & Peacebuilding.

FosteringResilience.com shares resilience-building resources for parents, communities and professionals.

LearningConnection.Stanford.edu/ Resilience-Project normalizes setbacks and failures as part and parcel of professional and personal growth, and provides Stanford University students and faculty a platform to swap stories and coping strategies.

OptionB.org provides a supportive space online for survivors of trauma and adversity to share stories, connect with others and get help from experts.

Resilience.Education.UTexas. edu conveys an interactive e-learning platform developed by the University of Texas at Austin to foster a better understanding of resilience and develop related skills.

Films and Books

Charged: The Eduardo Garcia Story documents the journey of chef and outdoorsman Eduardo Garcia, whose life changed irrevocably when he was jolted with 2,400 volts of electricity while hiking in Montana. Garcia lost his hand, ribs and muscle mass, but survived the injury with the help of his former partner, and became an athlete and speaker for the Challenged Athletes Foundation.

Unbroken depicts the life of Olympian and war hero Louis Zamperini, who survived 47 days on a raft after a near-fatal plane crash in World War II, only to be captured by the Japanese Navy and sent to a prisoner-of-war camp. The film is based on the non-fiction book of the same name

by Laura Hillenbrand, herself the survivor of a disabling chronic illness.

The 33 tells the true tale of 33 miners trapped inside a mine in San Jose, Chile, for more than two months, the longest such entrapment in history. All were rescued alive.

Wild is based on Cheryl Strayed’s memoir of her solo hike of 1,000-plus miles on the Pacific Crest Trail without any training, following the loss of her mother and marriage.

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n her book, Kitchen Table Wisdom: Stories that Heal, author and integrative medicine professor, Dr. Rachel Naomi Remen, explores the concept of compassion fatigue frequently experienced by those in a caregiving role or profession. Compassion fatigue, also known as secondary traumatization, is the exhaustion our minds, hearts, bodies and spirits experience as a result of repeated exposure to suffering and distress in humans or animals.

Studies by the National Institute of Health (NIH) estimate that between 7 and 40 percent of people in helping professions experience compassion fatigue. Remen writes, “The expectation that we can be immersed in suffering and loss daily and not be touched by it is as unrealistic as expecting to be able to walk through water without getting wet.”

For two and a half years, Lorinda Kirk has been juggling the demands of her job as a reading specialist in a Philadelphia inner city school with helping to care for her partner’s mother. “I became irritable and impatient and started to doubt whether I was really a compassionate person,” Kirk reflects. “Our relationship as a couple grew tense.

I was exhausted.” Other commonly cited symptoms of compassion fatigue include a weakened immune system, emotional withdrawal, headaches, digestive issues and difficulty concentrating.

Despite the significant impact compassion fatigue can have on overall health, its effects can be significantly mitigated through a mindfulness practice, consistent self-care and compassion for one’s own suffering. As clinical psychologist and writer Christopher Germer explains, “Self-compassion is simply giving the same kindness to ourselves that we would give to another.” Learning to say no and delegate tasks are additional, key components of self-care, according to Dr. Charles Figley, renowned trauma expert and pioneer in the field of compassion fatigue. Figley also highlights the importance of connecting with others who can listen and validate our experiences, prioritizing time for silence and stillness and replenishing our bodies with sleep, water and healthful foods.

Two months ago, Kirk and her partner welcomed twin boys into the world. The new additions have helped Kirk become balanced and set kinder, more realistic expectations of herself. “I’ve realized that I’m not the only person who can help. Sometimes I need to step away and care for me.”

Lauren Sophia Kreider is a grief counselor, writer and creator of mindfulness tools for children. She resides in Lancaster City with her husband and 5-year-old son. She can be reached at KreiderLauren@gmail.com or at Facebook.com/SophiaMindfulness.

24

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BeBalanced Offers a Different Approach to Weight Loss

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person’s symptoms and decide on the best protocol for that client.”

The BeBalanced diet protocol includes all-natural homeopathic supplements combined with a specific diet, and relaxation therapy for maximum results. A Natural Hormone Balancing (NHB) specialist works closely with each person to help him or her achieve individual goals.

“Our program works when followed as directed, which is why we guarantee 15 pounds of weight lost in the first 28 days,” Barilani said. “Clients complete a fourphase program. During the maintenance

BeBalanced of Wyomissing is located on Broadcasting Rd., in Village Square. For more information, call 610-750-5158 or visit BeBalancedCenters.com. See ad, page 32.

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

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hile trying to shed stubborn pounds, some people may be surprised to learn that weight loss is not just about counting calories.

Imbalanced hormones, coupled with stress and poor diet, are often the culprits, says Linda Barilani, owner of BeBalanced Hormone Weight Loss Center, in Wyomissing.

BeBalanced is a Lancaster-based franchise with approximately 20 locations throughout the country. Barilani opened her Wyomissing location this past September after trying the program because she suffered from night sweats, insomnia and weight gains. The BeBalanced program helped her shed 16 pounds in 28 days, and it stopped the night sweats and insomnia completely. She wanted to share the program with others.

Barilani emphasized that BeBalanced is not a typical weight loss center. “We focus on the whole person, addressing mood, sleep, weight and libido, by balancing hormones and attaining each individual’s goals through an all-natural, non-medical approach,” she says.

New clients take a symptom-based assessment to detect imbalances. “Blood test results can change daily, rendering them unreliable, where symptoms tell the whole story,” states Barilani. “We look over each

phase, people find which foods they are sensitive to, and in the final lifestyle phase, we will teach them what their rapid weight gaining foods are and how to have that food from time to time without gaining weight. We also incorporate a set of natural homeopathic creams to help support their adrenals and keep their progesterone balanced with their estrogen.”

Since opening, Barilani has seen many success stories. Clients have met their personal weight loss goals but also reported improved sleep and mood, as well as less aches, increased energy and higher libido.

Barilani emphasizes that men can also do the program. “The program remains the same for men and works rapidly. The only difference is once they finish, they go on to use the adrenal support cream only, which helps with stress as well as sex drive.

Anyone is welcome to come in for a complimentary, no-pressure consultation with an NHB specialist, or visit the website (BeBalancedCenters.com) and take the assessment to get started.

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Lana Ryder Living in Harmony through Sound Choices

Love yourself.

It is important to stay positive because

beauty comes from the inside out. ~Jenn Proske

26

Lancaster-Berks

by Gisele Rinaldi Siebold

S

ound is a vast area of specialty that has the ability to bring healing to the mind, body and spirit. Sound healing uses specific healthy frequencies that encourage the holistic vibrational balance of physical, mental and emotional body systems for optimal health and wellness.

For over 40 years, Lana Ryder has worked with sound, voice and music as ministry. The founder of Soundwise Health, and ReikiSound and ReikiVoice curriculum and manuals, Ryder has multiple certifications in sound therapy, and is a certified holistic health coach and Usui Reiki Master teacher. In addition to her experience as a licensed massage and energy therapist for 23 years, she has 25 years of experience in allopathic medicine. During her years as a holistic health center founder and director, she witnessed the effects of vibrational medicine on countless clients, both in a thriving, successful private practice and in group sessions.

“Everything is energy, and every cell, every organ, every thought, every word, every layer of our energy field—our very being as a whole—all have their own healthy

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frequency. Every part of every flower, every plant, every food, every place, all have their own healthy frequency. When anything or any being or any place is ‘out of tune’, out of its healthy frequency, disharmony or imbalance results,” describes Ryder. “Stress, environmental toxins and trauma negatively affect the mind, body and spirit by altering their vibrations and throwing off the frequencies of true wellness.”

Having studied with some of the best teachers in the world, Ryder is respected as the pioneer of introducing sound therapy to the South Central, Pennsylvania area, teaching others to use sound both personally and professionally. She works intuitively with her connection to Divine Source, combined with experience and training in the healing power of sound, voice and music. Several of her students are active throughout the community in leading group sound sessions.

Ryder’s mission is to introduce the power of sound to people in the community, as well as practitioners, by providing a basic foundation about how to use sound as a healing tool. With this mission in

Lana Ryder teaches classes and courses, and is also available for private lessons, in Lancaster, Harrisburg and York. For more information, visit SoundwiseHealth.com and ReikiSound.net. See ad, page 15.

inspiration

SELF-LOVE

by Charlie Chaplin

A

s I began to love myself, I found that anguish and emotional suffering are only warning signs that I was living against my own truth.

Today, I know, this is AUTHENTICITY. As I began to love myself, I understood how much it can offend somebody as I try to force my desires on this person, even though I knew the time was not right and the person was not ready for it, and even though this person was me.

Today I call it RESPECT. As I began to love myself, I stopped craving for a different life, and I could see that everything that surrounded me was inviting me to grow.

Today I call it MATURITY.

Today I call it SIMPLICITY. As I began to love myself, I freed myself of anything that is no good for my health—food, people, things, situations and everything that drew me down and away from myself. At first I called this attitude a healthy egoism.

Today I know it is LOVE OF ONESELF. As I began to love myself, I quit trying to always be right, and ever since, I was wrong less of the time.

Today I discovered that is MODESTY. As I began to love myself, I refused to go on living in the past and worrying about the future. Now, I only live for the moment, where everything is happening.

Today I live each day, day by day, and I call it FULFILLMENT.

As I began to love myself, I understood that at any circumstance, I am in the right place at the right time, and everything happens at the exactly right moment.

So I could be calm.

As I began to love myself, I recognized that my mind can disturb me and it can make me sick. But as I connected it to my heart, my mind became a valuable ally.

Today I call this connection WISDOM OF THE HEART.

Today I call it SELF-CONFIDENCE. As I began to love myself, I quit stealing my own time, and I stopped designing huge projects for the future.

Today, I only do what brings me joy and happiness, things I love to do and that make my heart cheer, and I do them in my own way and in my own rhythm.

Igor Brisker/Shutterstock.com

mind, her goal is for participants to learn about and embrace sound healing so that they will teach others. “To become a skillful sound therapist, training and applicable knowledge have to come from educated teachers because sound therapy is an art and a science,” explains Ryder. Students receive hands-on training with indigenous sound instruments like crystal bowls, tuning forks, gongs, harps and chimes.

A sound healer uses frequencies to bring the body back into balance when a diseased body area or spiritual area is discovered. Through the principle of sympathetic resonance, or entrainment, exposing a healthier frequency helps to restore what is out of balance. The human body is an excellent conductor of sound because it is 60 to 70 percent water. It will pick up the sounds of the instruments, and use that sound for beneficial healing. Sound therapy helps to reduce stress, encourages falling asleep faster and staying asleep longer and lessens pain. It also helps cancer patients reduce nausea and supports a feeling of calm.

According to Ryder, sound healing also provides hope. “Science and technology have proven the validity of sound and specific frequencies to heal and positively impact the human body. Much research and documentation is now available,” she says. “Sound healing helps calm the agitation of dementia, autism and Parkinson’s disease. Clinical trials in humans begun in 2017 use sound frequencies to destroy amyloid plaque in Alzheimer’s patients’ brains. Medical institutions are looking at the benefits of sound therapy, and how to incorporate it into care plans.”

“When we understand that everything has frequency, we are able to make healthier choices with regard to what we hear, what we see or watch, what we want in relationships, what we want to surround us and what we will eat and drink,” shares Ryder. “Sound is the energy of creation, and all of life is music.”

We no longer need to fear arguments, confrontations or any kind of problems with ourselves or others.

Even stars collide, and out of their crashing new worlds are born.

Today I know that is LIFE. Chaplin’s World museum, in Switzerland, opened in 2016 (ChaplinsWorld.com/en).

February 2018

27

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Is Your Mattress The Problem?

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

T

ake this quiz:

1. do you have back pain when you wake up?

2. Neck pain? Stiffness or soreness?

3. does it take you more than 30 minutes to fall asleep?

4. do you experience restless sleep? Toss and turn at night?

If you answered “yes” two times or more, this may be the most important article you read all year.

Here’s why…

While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body.

Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep.

People who struggle with sleep deprivation may suffer from irritability, depression, over-eating— and even face a higher risk for Alzheimer’s.

If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind.

And all of that can wreak havoc on your health and well being.

What’s In Your Mattress?

The following information may be disturbing to some. That’s because the Environmental Protection Agency has identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses— benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist.

Consider these facts: ● Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing. ● Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. ● Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. ● Additionally, the chemicals offgassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. ● Your skin, the most porous entry point into your body, has contact with a mattress for 8 hours every night, on average.

● Children, who breathe faster than adults, are especially vulnerable to chemical exposure.

Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials—chemicals that can disrupt our sleep cycles and negatively impact our health. our mattresses emit gases from a toxic brew of components used to create them. From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory.

Even after they have finished off-gassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks.

And get this. You know those white labels on a mattress that say, “do Not Remove”? Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label.

But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma.

In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material.

The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.

The Natural Alternative

one of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses.

“There are more ways than ever to sleep better and wake up painfree on a natural, organic mattress,” says Ben McClure, president of

advertorial Gardner’s Mattress & More, in Lancaster, PA. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says McClure.

An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers.

Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits.

“All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says McClure.

What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials. Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says McClure.

Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and inner-spring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.

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

3. Protect yourself by insisting on a strong guarantee. “I know people are tired of sleeping on a worn-out, chemical-laden mattress.

That’s why we give every customer a 120 night Wake Up Happy Comfort Guarantee to exchange if it doesn’t deliver the sleep you want,” says McClure.

If you’re not sleeping well or you’re worried about toxic chemicals in your bedroom, consider this: The two things in life you spend the most time on are work and sleep. How much of your remaining hours on earth do you want to waste losing sleep on an uncomfortable, chemical-laden mattress? That’s a question that many are asking.

Now Explore Your Options

“To help Natural Awakenings readers make the right choices, we’re offering a package of 4 Free Gifts for a limited time,” says McClure.

Readers may bring this article to the Gardner’s Mattress & More location to see the latest natural organic sleep systems and claim the following gifts: FREE Gift #1: All-Natural Rubber Pillow ($40 value). You get this just for visiting the store. There’s no obligation to buy anything. Here’s why this is important: A good pillow is essential to your health, because it can gently support you in a healthy sleep position while providing comfort to your neck and shoulders.

Doctors and chiropractors agree—nearly all neck and back problems are made worse by

What To Look For

When researching natural, organic mattresses, look at these areas: 1. Visit a store that carries the top certified natural and organic brands, including Savvy Rest, Naturepedic, Organicpedic by OMI, Posh+Lavish, Pure Talalay Bliss and Vi-Spring.

“Each of these manufacturers crafts bedding that is safe and sustainable,” McClure recommends.

2. Try out a new mattress for at least 15 minutes. Lie down in various positions, to simulate a night of sleep.

Look for a store that offers a clean

improper sleeping habits and bad or worn-out pillows. The All-Natural Pillow, reserved and waiting for you, is filled with soft, 100% natural rubber.

Fact: About 10% of the weight of a 2-year-old pillow is actually dust mite droppings—excrement. With one big exception: Dust mites hate natural rubber pillows, like the one waiting for you to pick up at Gardner’s. (Ask why when you visit—the answer will surprise you!)

FREE Gift #2: Natural Mattress Guide ($9.95 value).

Inside, you’ll discover little-known facts about how men and women are sleeping better on Natural and Organic Mattresses—waking up energized and more productive— and why ignoring problems with your current mattress can lead to depression, permanent health problems, and even damage family relationships.

FREE Gift #3: "Good Night" Sleep Mask ($9.95 value). Here’s a natural way to fall asleep faster and wake up feeling better! The “Good Night” Sleep Mask helps create a state of pure darkness by keeping light away from your eyes. Get the restful, relaxing sleep you need, without pills.

FREE Gift #4: $200 Savings Voucher, good toward the purchase of any Natural Organic Mattress in our store. This special $200 discount is not available to the general public. It’s only for you, as a reader of Natural Awakenings.

“To see the difference that natural and organic sleep systems have made in people’s lives is nothing short of miraculous,” says McClure.

Freelance writer Kevin Donlin is based in Minneapolis.

FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0218) to Gardner’s Mattress & More to receive: • • • •

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Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything -just answer three simple questions. Your Readers’ Gifts expire Feb. 28, 2018.

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Foods Our Heart Will Love

Top 10 Heart Healthy Choices

by Judith Fertig

H

“

ow do I love thee? Let me count the ways.” Elizabeth Barrett Browning once penned this unforgettable line to her husband and fellow poet, Robert Browning.

Let us also count the ways to improve our loved ones’ heart health: Lower blood pressure. Modulate irregular heartbeats.

Avoid plaque build-up in arteries. Improve blood flow to the heart.

We can love our hearts with 10 superfoods that just might make perfect ingredients for a Valentine’s Day meal, starting with dark chocolate.

1

Cocoa powder. Cacao’s flavanols lower blood pressure, reduce the risk of stroke and act as antioxidants to prevent inflammation. Dr. JoAnn E. Manson, a physician, doctor of public health and professor of medicine at Harvard Medical School affiliate Brigham and Women’s Hospital, in Cambridge, Massachusetts, confirms, “Between 400 and 900 milligrams (mg) a day of cocoa flavanols may favorably affect several mechanisms and pathways related to cardiovascular disease prevention.”

Not all chocolate is created equal.

Manson recommends chocolate with cocoa or cacao as the first ingredient, not

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sugar. She and her colleagues are currently conducting the Cocoa Supplement and Multivitamin Outcomes Study, a largescale, randomized study of 18,000 U.S. men and women testing the benefits of ingesting 600 mg per day of cocoa flavanols.

2

Raspberries.

Just one-half cup of berries a day can provide plenty of phytonutrients and antioxidants for decreasing inflammation and preventing heart disease, says Wendy Bazilian, a doctor of public health and registered dietitian in San Diego, and author of The SuperFoodsRx Diet: Lose Weight with the Power of SuperNutrients.

“Whirl them into a breakfast smoothie, add them to a green salad or combine them with dark chocolate for a tasty, heart-healthy dessert,” she advises.

3

Salmon.

Full of omega-3 fatty acids, wild-caught salmon (about two six-ounce weekly servings) helps reduce systemic inflammation and risk of developing atherosclerosis, hypertension and stroke, according to Dr. Josh Axe, of Nashville, Tennessee. Beyond prevention, omega-3s in oily fish are also widely

known to treat atherosclerosis, normalize heart rhythms and help lower blood pressure, cholesterol and triglyceride levels, as well as significantly lower the risk of stroke.

4

Is Your Child Struggling with Schoolwork?

Pumpkin seeds. High in mag-

nesium—about 764 mg per cup— roasted pumpkin seeds, or pepitas, top the list of heart-healthy nuts and seeds.

Magnesium is an important electrolyte that helps the heart fire on all cylinders and not skip a beat. Improvements in lipid profiles can occur with a daily intake of 365 mg, or about a half-cup, of pepitas. Enjoy roasted pumpkin seeds as a snack or scatter them in a salad, bowl of chili or soup for a delicious crunch.

5

Avocados. Fresh avocados supply

magnesium, plus they’re a good source of potassium, another electrolyte the heart needs for optimum functioning. “You probably know bananas and citrus fruits are top sources of potassium, but I like avocados because they also supply healthy fats,” says Dr. Stephen T. Sinatra, a boardcertified cardiologist with the HeartMD Institute, in Manchester, Connecticut.

6

Almonds. Sinatra recommends

7

a handful of almonds a day to raise HDL, a form of “good” cholesterol he likens to a “lipid garbage truck” that picks up oxidized “bad” LDL in the bloodstream and carries it to the liver for processing.

Extra-Virgin Olive Oil. Cold-pressed extra-

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Children who continue to have difficulty with schoolwork often have

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Neglect is not done on purpose; sometimes it’s just the hustle and bustle of life, or we Neglect is the number one cause of breakdown.

just plain forget. Whatever the origin of neglect, there comes a time when you must confront its degenerative effects. Unfortunately, many of those situations there’s no path back to normal. You can’t get around it. Anything that has moving parts or a motor needs to be maintained if you want it to last. While you can easily replace a tool or get a new engine, there’s no such thing as a spine replacement. Please don’t neglect the one you have.

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Beet Juice.

A 2015 study in the journal Hypertension found that two daily eight-ounce glasses of beet juice can help reduce high blood pressure. Beets contain a natural dietary nitrate found in previous studies to lower high blood pressure. Enjoy beet juice in smoothies, as a tart drink known as a “shrub” (beet juice with raspberry vinegar) or in soups like borscht.

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protective HDL cholesterol, and protect the inner lining of arteries.

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Garlic. Allicin, the sulfur compound that gives garlic its distinctive aroma, helps keep blood thin and flowing optimally, says Sinatra. The freshest chopped garlic offers the best benefits, according to a study from the University of Connecticut School of Medicine.

10

Pomegranate. Drinking

about one cup of pomegranate juice a day for three months can improve blood flow to the heart, reports a study in the American Journal of Cardiology.

The ultimate reason of all to keep our hearts in good working order was voiced by Helen Keller: “The best and most beautiful things in the world cannot be seen or even touched. They must be felt with the heart.”

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

Exercise Can Save Lives

by Stephanie Jack

A

Stephanie Jack, Ph.D. is a holistic health coach and natural health consultant. To schedule a consultation or class, call 717-881-3962 or email SBJack2011@gmail.com. For more information, visit SBJack2011.wix.com/ NutritionUnwrapped. See ad, page 42 and 53.

Rebuild

Reward

Rethink

ccording throughout life to Stephen helps to maintain T. Sinatra, a normal or lower M.D., in his book than normal heart Heart Sense for rate, according to Women, “there is J.E. Williams in no other lifestyle Prolonging Health. modification with This is important such immediate because it can help and long-lasting prevent an early benefits on your death from cardiohealth and well-being Walking is something just vascular disease. than regular exerThe kind of about everyone can do. cise.” A daily exercise exercise that is right routine has been linked to lowered cancer for an individual depends on the individrisk, lowered blood pressure, minimized risk ual’s state of health. Before beginning an for stroke, improved muscle strength, beatexercise program, it is recommended that ing depression and balancing blood sugar, an individual checks with their primary thus lessening the risk for diabetes. Another care physician to determine what type of benefit is the ability, with regular exercise, to exercise is best. get a good night’s sleep.

Many people enjoy running. How Just 30 minutes of exercise will keep a ever, for heart patients, running may not body’s metabolic rate elevated for another be a good choice. According to Sinatra, hour. However, the National Academy of studies have shown a connection between Sciences Institute of Medicine has raised heart attacks and sudden exertion. Other the recommendation to 60 minutes of exercises that derive the same benefit exercise daily. Regular exercise started can be chosen. For example, walking is as early in life as possible and continued something just about everyone can do. It

is kinder to the joints and a brisk walk at least three hours a week can be the same as jogging or aerobic dancing.

In a September 2016 Harvard Medical School Harvard Health Letter, Dr. Clare Safran-Norton, a physical therapist, says that cycling is another good-for-you exercise. “It’s socially oriented, it’s fun, gets you outside and moving,” says SafranNorton. There are five top benefits that can be derived from cycling. Number one on the list, it’s easy on the joints. It also provides an aerobic workout—good for the heart, brain and blood vessels. Aerobic exercise also triggers the release of endorphins, the feel-good chemicals. Cycling builds muscle in legs, buttocks, abdominals and arms, it can help with balance and everyday activities like endurance and climbing stairs, and it builds bone. As a resistance activity, when pedaling, the muscles pull on the bone, which increases bone density, says Safran-Norton.

To prolong health and extend life span, exercise every day. Get out there and get moving.

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healing ways

MEDITATION THAT WORKS

Tips for Finding the Right Practice A Matter of and

Death

Life

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

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

M

by April Thompson

ore Americans than ever before are seeking the benefits of meditation, which notably improves mental, physical and spiritual health. Choosing from its many styles and traditions can be daunting for a new meditator, as is figuring out how to incorporate such a practice into a busy life.

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“Meditation is for people of all spiritual backgrounds. As a tool to develop awareness, it can enhance what you already believe and practice,” assures Diana Lang, the Los Angeles author of Opening to Meditation: A Gentle, Guided Approach and a spiritual counselor who has taught meditation for 37 years.

For Jackie Trottmann, a Christian author from St. Louis, Missouri, there is no contradiction between a meditation practice and her faith; rather, they complement one another. For her, “Prayer is like talking to God, whereas meditation is listening to God. Before I came to meditation, I had been doing all the talking.”

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She came to meditation during a trying period working in sales and marketing.

“When a friend gave me a meditation CD, I popped it in after a stressful conference call and felt instantly calmed. Ten years later, meditation has gone beyond quieting the mind; it’s sunk into my heart and spirit,” says Trottmann, who went on to publish her own CDs at GuidedChristianMeditation.com.

“I came to meditation tired of habitual suffering and stress, and wanting to be happier,” says Bill Scheinman, a coach in Mindfulness-Based Stress Reduction (MBSR), which he refers to as “mindfulness practice without the Buddhist jargon.”

The Oakland, California, instructor has taught mindfulness in settings ranging from corporations to prisons, drawing from a range of meditative disciplines and 23 years of intensive practice.

Begin Modestly “Millions are seeking more mindfulness through meditation, but don’t know how to go about it,” says Sean Fargo, a Berkeley, California, meditation instructor and for-

mer Buddhist monk. “The key is to take baby steps, like going to the gym for the first time. Start by practicing a few minutes a day; just pay attention to something such as the sensations of breathing, without judgment.”

“Having taught meditation to tens of thousands of people, I would say the most common issue is that beginning meditators don’t think they’re doing it right. It’s important not to judge yourself or have loaded expectations about the experience,” notes Lang. She suggests starting wherever we are right now, adding, “Whatever book, class or teacher you first stumble upon is a clue.”

But that doesn’t call for rigidly adhering to a particular type of meditation forever.

Assess Benefits “Shop around and try different things, but at some point, you will begin to discover what works for you,” advises Scheinman.

In trying to decide which meditation practice is right for us, “Go with what feels juicy,” says Fargo, who founded MindfulnessExercises.com, offering 1,500 free mindfulness meditations, worksheets and talks. “You’re more likely to do what feels alive and enlivening.”

The act of meditating can be uncomfortable, but the challenges are part of its power. Scheinman remarks. “If you establish a daily practice, eventually, you will become more clear-headed, kinder and happier. That’s how you know your practice is working—not how you feel during meditation itself.”

Consistency is key. It’s not effective to only meditate when you feel good, he says.

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Overview of Options Mindfulness practices go by many names, from vipassana to MBSR, and can be done sitting or walking, but all are focused on cultivating moment-to-moment awareness. “Mindfulness is about being aware: deliberately paying attention to body sensations, thoughts and emotions. Focused attention is on the body, heart and mind,” explains Scheinman.

Guided visualization differs from most forms of meditation in that the meditator is intentionally creating a mental image, typically one of a peaceful, beautiful place. Typically, the goal of a guided visualization is deep relaxation and stress reduction.

Mantra meditations involve continuous repetition of a word, phrase or sound, drawing spiritual power from the sound’s vibration, as well as its meaning. Many mantras are uttered in a tradition’s native language, such as shanti, meaning peace in Sanskrit. Teachers like Lang prefer to use mantras in English that meditators can more easily grasp, such as, “Love is the way.”

Breathing meditation. Meditation experts say our everpresent breath is a sound foundation for a meditation practice, as well as an easy place to start. “Tapping into the power of our breath is vital; it cleanses our system,” says Trottmann.

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

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A quiet evolution is afoot, and it’s all about Enough!

Be On the Ball Putting Extra Fun into Fitness

T

by Marlaina Donato

heir playful appearance as a beach ball look-alike makes exercise balls welcome props in home workouts, gyms and yoga studios. “They’re a fun training tool for every age, from children to maturing Baby Boomers,” says Dennis Fuchs, CEO of TheraGear, in Sumas, Washington. “Exercise balls are affordable and offer many benefits, from enhanced mobility to reduced risk of injury and increased athletic performance.”

Originally developed by Italian plastic manufacturer Aquilino Cosani in 1963 as a toy called the Gymnastik and then used by British and Swiss physical therapists to help orthopedic patients, the ball has since come a long way to serve fitness needs. Also known as Swiss, stability, balance, physio- and Pilates balls, this colorful piece of equipment can range in size from 14 to 34 inches to be appropriate for a user’s height (Tinyurl.com/RightSizeExerciseBall).

Core Strength Without Strain Stability balls are recommended by fitness trainers and chiropractors for their ability to build core strength and increase flexibility of pelvic muscles without putting unnecessary strain on the back. “The core is a series of muscles used in almost all functional movement; tailored exercises focus both on abdominal and back strength and pelvic and hip stability,” explains Linnea Pond, an exercise instructor at the Pocono Family YMCA, in Stroudsburg, Pennsylvania.

Using an exercise ball also promotes full body conditioning.

“Swiss ball training connects the brain with stabilizer muscles, improving gross motor skills and upper body strength, as well,” Fuchs elaborates. “These versatile training balls help equip an individual to handle the functional demands of sports and everyday life.”

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Recovery from Injury and Illness Exercise balls are used in occupational therapy for stroke patients and others recovering from injury. “A stroke deadens part of the brain, and to regain movement in an affected arm or leg, an unaffected part of the brain must take over the lost function. The goal of the therapist is to establish new neural pathways through

repetition and visual reinforcement. We have patients do simple exercises with the ball hundreds of times so these pathways start to form,” explains Bob Schrupp, a physical therapist and founder of Therapy Network, in Winona, Minnesota.

One goal for physical and occupational therapists is to help clients perform rehabilitation exercises that also motivate them to continue exercising. While the ball is an excellent tool in clinical settings, Schrupp cautions, “After a stroke, or if you’re older or in poor health, it’s always best to check with your doctor or physical therapist to determine if stability ball exercises are appropriate.”

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Balance balls, when used properly, can offer a safe way for pregnant women, children and seniors to stay fit. Exercising with a Find relief of your SYMPTOMS by ball can help older individuals increase flexibility, especially in the finding and treating the CAUSE: hips, with cardiac strengthening as a bonus.

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Pressing the back on a stability ball against a wall offers support for squats. Sitting on a ball helps maintain good posture and Link Chiropractic Clinic pelvic mobility, and reduces low back pain,” explains Pond.

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Incorporating the ball into yoga or Pilates routines prompts 610-944-5000 different muscles into action because it calls on the body’s learned the property Natural Awakenings and may notproprioception. be reproduced in any otherwww.DrWachtmann.com publication without permisability to of sense and respond to movement, termed e publisher.

Please review theisproof carefully.

Natural Awakenings is not responsible for any error not Pond says, “Proprioception challenged just from sitting on the his ad ball; will there be published as itphysical appears if the proof returned to us. If there are any questions about are immediate adjustments madeis tonot maintain pleaseposture call orand email. stability. In yoga, the ball is another tool to increase flexibility and balance.”

School and Workplace

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Exercise balls are increasingly replacing traditional chairs in classrooms and offices, and teachers are reporting better grades and attention span as a result, while workers appreciate better-toned muscles and enhanced balance. Maintaining good posture by sitting on the ball also increases blood circulation throughout the body, including the brain.

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Regarding the equipment’s eyecatching appearance, Schrupp sees a helpful bonus: “The ball is a big, colorful reminder to perform your exercises.”

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

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February 2018

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CITY HOMESTEADING Creating Sustainable Urban Living

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S t o n e w o r k | P e r m a c u lt u r e | G a r d e n s E a rt h b o u n da rt i s a n. c o m

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omesteading is a broad field.

“Along with planting produce, we encourage people to compost, change how they use water, learn about biochar—a long-term soil amendment that returns carbon to the earth—and employ creative economics, including bartering and food-sharing systems,” says K. Ruby Blume, of Grants Pass, Oregon, who founded the Institute of Urban Homesteading, in Oakland, California, a decade ago (iuhOakland.com). She’s also co-author of Urban Homesteading: Heirloom Skills for Sustainable Living.

Blume was recently engaged to invite speakers and coordinate presentation content for the three-day online Gardening and Homesteading Skills Summit hosted

by The Shift Network. Last October, 20 leading farmers, master gardeners, homesteaders and other experts shared innovative, environmentally friendly advice for providing food and adopting eco-friendly practices.

Blume, who grows fruit and vegetables and raises chickens, sheep and bees on 22 acres, plans to launch her Fantastic Farm Store this month, and will offer

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spring classes at her institute, as well as at the Rogue River Community Center, in southern Oregon. “Everyone should grow their favorite vegetable from seed; think about the animal if eating meat; and take a nature field study class. These all connect us to nature and our world,” advises Blume.

Food as Medicine David Crow, teacher, author of In Search of the Medicine Buddha and founder of Floracopeia Aromatic Treasures (Floracopeia. com), is a leader in research and development of growing herbs for medicine, working from Grass Valley, California.

He extols the importance of gardens of all types—backyards, schools, neighborhoods and public spaces. “They can strengthen communities, beautify life and reduce crime,” he says. In his home state, he helped launch The Learning Garden, at Venice High School, in 2001. “It’s an eyeopener for youngsters, and they take pride in ownership.” People without a garden plot can place a pot inside or on a balcony or find a community garden.

“Medicinal plants don’t have to be

a luxury of the wealthy. You can spend a fraction of the $30 for a drug prescription in growing most of them, and then trade for others with neighbors,” says Crow. He particularly values oregano, thyme, rosemary, lavender and basil.

To increase yields, home gardeners may consider daily drip irrigation—a system of tubes positioned just above the soil, with tiny holes spaced at regular intervals. It can conveniently work on a timer with an automatic shutoff during rain. Other benefits include water conservation and better soil structure by avoiding puddles from manual watering.

“Drip irrigation can be especially helpful during dry spells, which can run two to four weeks in many climates,” says Robert Kourik (RobertKourik.com), landscape consultant, horticultural researcher and author of Drip Irrigation for Every Landscape and Climate, and last year’s Understanding Roots. “It can be effective for virtually any fruit or vegetable, except water crops like rice and cranberries.”

Green Living Carol Venolia, author, speaker and architect in Santa Rosa, California, (ComeHomeToNature.com) has designed homes of straw, earth and sustainably sourced and reclaimed wood throughout the West. She consults on greening schools, healing centers, camps and eco-villages, and stresses the benefits of sunlight as in her new e-book, Get Back to Nature Without Leaving Home.

She says, “Sunlight’s many wavelengths, shifting directions and

intensities render biological effects that keep us functioning well. Watch how it enters your home; changes occur daily and seasonally.”

It’s easy to move furniture to align with sunshine. In warmer climates, attach plant trellises or fabric awnings outside windows to filter or direct reflected light. “Add a potted plant to a window and a picture of a natural scene on a wall. Take the time to get out into woodlands,” advises Venolia.

She commends Marc Rosenbaum, of South Mountain Company, in Martha’s Vineyard, Massachusetts, as a green building leader who “brings a soulful approach, as well as engineering, data and technology efficiencies, to a project.” Along with green building goals like zero net energy, Rosenbaum strives to create homes that are healthy, comfortable, resource-efficient, durable and adaptable by the people that inhabit them.

Along with being part of the slow food movement and do-ityourself trends, Blume believes, “Homesteading gives people the feeling they are making a positive difference by making sustainable changes in their lifestyle and home.”

For summit recordings or transcripts and notices of upcoming events like the online annual Plant Medicine Telesummit in March, visit TheShiftNetwork.com.

Randy Kambic, an Estero, FL, freelance editor and writer, regularly contributes to Natural Awakenings.

February 2018

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Service Animals Train to Help People in Need

S

by Sandra Murphy

ervice dogs help an aging population live full lives in spite of limitations, no matter the size, age or breed of dog.

Plus, hundreds of thousands of canines make living with disabilities both possible and more pleasant.

The Rules “Service dogs don’t eat on duty, and should be on the floor, not put in a handbag or shopping cart,” advises Maggie Sims, project manager for the Rocky Mountain Americans with Disabilities Act Center, in Colorado Springs. “If the dog disrupts business, the person can be asked to remove the animal and then return. Emotionalsupport dogs are not provided for by the disabilities act, because the dog does not perform a specific task.

“We get calls from people concerned about fake service dogs when owners try to bring them into places where pets generally aren’t allowed. Usually, they’re the ones that behave badly,” Sims says. Service animals are not required to wear a special vest or have documentation.

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Educating the Public A motorcycle accident left Matthew Smith dependent on using a wheelchair or crutches. An administrator at Comcast Cable, in Baltimore, Maryland, Smith relies on his pit bull, Jericho, to fetch dropped items, open doors and help him maintain balance.

“Gravity is my specialty,” he jokes. “If I fall, he braces me so I can get up. Moving about stresses my shoulders, so Jericho pulls the wheelchair on days when I’m in pain.”

Although working service dogs should not be petted or approached, Smith tells Jericho, “Go say ‘Hi,’” if someone asks to approach him. “Pit bulls have an undeserved bad reputation, so I’ll take a minute to let people meet him to change that perception. When Jericho is the subject of conversation, it also takes the spotlight off of me,” he says.

Jericho was trained by Apryl Lea, a certified assistance dog trainer for the Animal Farm Foundation’s Assistance Dog Program, in Kingston, New York. She explains, “The pit bulls I train are from shelters, and must be good with people and other

animals and be comfortable in social settings that match the person’s lifestyle.”

Overcoming Obstacles

When someone brings a dog into a place of business, we can legally ask only two short questions: “Is this animal needed for a disability?” and “What tasks has the animal been trained to do in relation to the disability?”

“When a counter is too high, a service dog can pass money to the cashier. Dogs will pull a rope to open a heavy door. In the event of seizures or fainting, our dogs react based on location; at home, they find another family member, but in public, will stay with their person,” Lea says.

The muscles of a patient with Parkinson’s disease may freeze while walking. Dogs brace against a resulting fall or touch the person to help unfreeze the muscles. Tethered to an autistic child, the dog provides distraction from repetitive behaviors like flapping hands or crying, while keeping the child in a safe area. Some dogs are trained to track the child, as well, in case of escape. Likewise, dogs can give Alzheimer’s disease patients a bit of freedom without getting lost.

Sounding Alerts Hearing dogs alert their hearing-impaired person to the sound of a doorbell or ringing phone. In the car, they’ll nudge the driver with a paw if they hear a siren.

Riley the Chihuahua’s job is caring for Jennifer Wise, an aromatherapist and owner of Enchanted Essence, in Toledo, Ohio. Wise has a neurological disease that affects her legs and makes

her prone to falls. “Riley’s trained to bark for help if I am unable to get up,” she explains. “If barking fails, he’ll grab someone’s pant leg or shoelaces and pull in my direction. He’s small, but determined.”

Michelle Renard, a stay-at-home mom in Woodstock, Georgia, relies on Mossy, a goldendoodle trained by Canine Assistants, in nearby Alpharetta, to detect high- and lowblood sugar levels. “She’s never wrong,” says Renard.

Comfort and Joy Linda Blick, president and co-founder of Tails of Hope Foundation, in Orange County, New York, observes, “A veteran with post-traumatic stress disorder may not show outward symptoms, but have anxiety.

Dogs are trained to turn on the lights, lick their person’s face or apply reassuring pressure by lying across their person’s chest to bring them out of night tremors.

“One of our veterans was so uncomfortable in public, it was difficult for him to even speak to the veterinarian about his dog’s torn knee ligament,” Blick explains.

“For the sake of the dog, he managed to discuss care, a big step for him.”

As Sims states, “True service dogs literally give people with disabilities their lives back.”

Connect with freelance writer Sandra Murphy at StLouisFreelanceWriter@mindspring.com.

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Conversations

The Way They Start is The Way They End

D

by Jeffery D. Hamilton

r. John Gottman, world-renowned couples therapist and author of The Seven Principles for Making Marriage Work, teaches couples and therapists that “the way a conversation begins is the way it ends.” It is true; the spirit, the style of communication that lives at the beginning of a conversation will set the tone for the whole conversation—and our feeling of satisfaction at the end.

Healthy communication requires an internal GPS. If we don’t know where we are headed, we’ll never get there. If we miss a turn, or stop for a meal, we can get back on route because the destination is never forgotten.

GPS asks for a destination, a location. It does not ask for an approximate ending. The same is true for interpersonal communication. “Where are we headed?” is the starting query.

Before starting, decide the destination. What do you want to communicate?

What’s your goal? It can’t be to control, to coerce or manipulate. The destination, the goal, has to be the message, the meaning of what you want the other person to

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know, to understand when the communication is complete. The message needs to be only a few words, a conclusion or goal.

If it’s not clear to you, it will not be clear to anyone else.

These few minutes can make all the difference in the quality and outcome of the conversation. It can feel odd, even scripted, however that is what is needed.

Healthy conversations, like relationships, do not just happen. They are conscious actions—the awareness of the value of the other person—and the shared relationship makes communication valuable.

When you begin with, “What I want you to understand when we’re done talking is...”, “When we’re done with this conversation, it’s important to me that you understand...” or simply, “I need you to understand how sad I am that...” the listener is able to focus upon your message.

Any way you can share the meaning of this conversation for you is the task and the goal. It is not, “I want to convince you that you’re wrong and I’m right,” but rather, “I want you to know how terrible I feel about the way I acted earlier.”

Why is this so important? Remember those conversations when you wondered right to the end, “What are they talking about? I’m lost...” You began to get angry, and maybe even challenged the speaker with, “You’re making no sense— again!” As the conversation progressed, with this lack of clear destination, distance was created. You, the listener, were no longer present, and the speaker was left to wonder why the conversation became so difficult—even conflictual. The way it started was the way it ended.

The listener’s task is, simply put, to be curious, not defensive. Asking more about the meaning, in a curious, not combative or challenging way, is the key.

By beginning with what Gottman calls a soft start-up, we are able to reduce the potential for misunderstanding and conflict. There is no need for being critical, being judgmental or stonewalling as Gottman would put it. A soft start-up, a conscious awareness of the message you want to send, honors the relationship you have, and creates the foundation for a deeper understanding.

Gottman talks about small things often. By this he means relationships are improved not by large actions, gifts or deeds. Relationships become healthier when we realize that a small change in the moment can create a great change in the future. Attending to something as simple as the way we begin a conversation can create a great change in the future.

Before sharing, take a pause and ask, “What do I want to make sure is understood?” Then engage, and enjoy the sharing of story.

Gottman’s book is a great resource for study with your partner. It includes surveys, ideas and suggestions to make relationships healthier. This is also the basis for workshops of the same name presented by trained presenters.

Dr. Jeffrey D. Hamilton is director of Lancaster Pastoral Counseling and Education, LLC and Couples Communication of Lancaster.

Contact him at 717-392-1007. For more information, visit LancPastoralCounseling.com and CouplesCommunicationLancaster.com.

MEDITATION CUSHIONS

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RADIANCE ASSORTED COLORS ARE AVAILABLE AT: 9 W GRANT ST, LANCASTER 717-290-1517

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February 2018

43

Do you have a camp or summer program?

Let our readers know in the

Annual Camp Profiles in our APRIL issue

Deadline for submission is March 1st!

Contact us for more information.

healthy kids

Banishing Body-Image Blues

How Teens Can Learn to Love Their Looks

M

any young women don’t feel comfortable in their own skin.

A 21st-century global study sponsored by Unilever’s Dove brand found that 90 percent of girls from 15 to 17 years old wanted to change at least one aspect of their physical appearance, especially their body weight. University of Minnesota research following adolescents for 10 years showed that about half of the female participants had dieted in the previous year, twice the number of males.

Tracy Anderson, a mother of two and fitness expert, has spent the last 18 years working with women seeking balance in their bodies. In her recent book, Total Teen: Tracy Anderson’s Guide to Health, Happiness, and Ruling Your World, she observes, “Teens are depleted from comparing themselves to the shapes of others and from scolding themselves: ‘I should be thinner, I should be able to fit in those pants, I should be in better shape.’ But looking good on the outside must start with feeling good on the inside.”

Monitor Thoughts Anderson believes we feel most happy and fulfilled and accomplish the most when our minds are calm, clear and alert.

Contact 717-399-3187 or Publisher@NALancaster.com to reserve your space!

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by Amber Lanier Nagle

NALancaster.com | NABerks.com

“If young women learn to connect with their mind, identify when their thoughts are anxious or stressed, and practice conscious breathing and meditating to regain a calm, centered state, they’ll be able to rebalance themselves for the rest of their lives,” she says. “By keeping a thought journal for a while and noticing when their thoughts have negative undertones, they can retrain their attitude.”

Live a complaint-free day once each week. Every time a negative thought pops up, expel it and focus on a positive aspect of the idea or experience. Also invest a few moments each day feeling thankful for successful aspects of life. “After a while, these exercises become habitual,” says Anderson. “Happy, high-achieving people fill their minds with positive, uplifting thoughts, affirmations and sincere gratitude. It’s widely proven to work.”

Eat Well

“Most teens can eat junk food all day long and still wake up the next morning ready to take on the world,” Lopolo/Shutterstock.com

Wow! It’s already time to plan for summer!

Anderson says. But such an unhealthy routine “shapes eating patterns for the rest of their lives, eventually catching up with them.”

She strongly believes every young woman should routinely ask herself, “Is this real food?”

“A potato is a real food, or whole food, but instant mashed potatoes are processed. A fresh ear of corn is a whole food; corn chips are processed. If you want to feel strong and healthy and look great, eat whole foods,” says Anderson.

Also, note how the body responds to eating specific foods. Here again, a journal can help. “Jot down how a food made you feel after 15 minutes, an hour and two hours. Are you alert or sluggish? What signals are your stomach and brain sending? It’s useful information to make better ongoing food choices,” Anderson advises.

She also advocates drinking plenty of water and eating organic foods when possible, and warns teens against skipping meals or snacks when their developing bodies feel the need for fuel.

Move More

For some teens, exercise movements don’t feel comfortable or natural, which hinders them from doing healthful exercise. “I’ve found that if a young woman practices exercises for a while privately, she’ll become more comfortable and confident over time,” says Anderson. “It’s like learning a foreign language, musical instrument or any skill. You master the basics first and build on them. With practice, you start feeling more at ease.”

In her book, Anderson offers many step-by-step, illustrated workout moves designed to daily tone arms, legs and abs, and increase strength and flexibility. Many incorporate fun dance components that work well with music.

“Regular exercise releases endorphins—the hormones that make us feel happier and better about ourselves,” she says. “For young women navigating the emotional ups and downs associated with menstrual cycles and puberty, exercise can be a lifesaver.” Whether it’s yoga, walking, martial arts, dancing, hiking, biking, horseback riding, climbing, skiing, gymnastics

or tennis, teens need to find “some kind of movement and activity to become part of their everyday life.”

A University of Wisconsin metaanalysis of 77 studies examining women’s body images suggests body dissatisfaction is a risk factor for eating disorders and a significant predictor of low self-esteem,

depression and obesity. Helping young women build, strengthen or regain their positive body image and self-esteem works to empower a new generation and enables them to enjoy happier, healthier lives.

Amber Lanier Nagle is a freelance writer in Northwest Georgia (AmberNagle.com).

yoga guide Yoga in Berks county KULA KAMALA FOUNDATION

ELEVATE FITNESS

240 N 7th St, Ste 500 • Akron 717-327-0802 ElevateFitnessLanc.com

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

Hatha, Vinyasa, Fusion, & Restorative Yoga Zumba, Ballet

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

HEATHER @ HEART SPACE | HAPPY PLACE

MOBILE YOGA UNIT

Serving Berks and Lancaster Counties YindiBody@gmail.com BlissedOutLife.com

S Second St • Columbia 717-974-4841 HS-HP.com

Customized private, group or corporate classes

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

SHRI YOGA & WELLNESS CENTER

KUNDALINI YOGA in LANCASTER

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

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

TULA YOGA at the RESTORATIVE CENTER

SWAY YOGA

Gentle, Hot, Vinyasa, Meditation, YTT

Restorative, Gentle, Vinyasa

6 Hearthstone Ct, Ste 304 • Reading 610-781-1430 TulaYogaCenter.com

Yoga in lancaster county BRIALA BODYWORKS

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

336 Locust St • Columbia 717-413-5134 SwayYogaStudio.com

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

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

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

YOGA ON ORANGE

129 E Orange St, 4th Fl • Lancaster 717-392-3992 YogaOnOrange.com Gentle Yoga for Vets, Caregivers, Teachers, 50+, Gentle Flow, Restorative, Barre, Training

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

February 2018

45

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

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

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

SheehanNaturalHealth.com.

SUNDAY, FEBRUARY 4

SATURDAY, FEBRUARY 10

TUESDAY, FEBRUARY 6

AromaShoppe – 10-10:45am and 7-7:45pm. Make Your Own Rollerball Perfume. Bring a friend! $20.

Inshanti, 48 Slaymaker Hill Rd, Kinzers. Inshanti.com.

Advoz Lunch & Learn – Noon – 1pm or 5 – 6pm.

Advoz: Mediation & Restorative Practices, offers a free informational session about its conflict resolution and restorative justice trainings, programs and volunteer opportunities. Free. RSVP required. Light meal included. Held at Benjamin Roberts, 240 North Prince St, Lancaster. 717-397-2404.

SATURDAY, FEBRUARY 3 Creative Arts, Health and Community Saturday – 8am-Sunday 7am. An all-day event with yoga, guided meditations, sound healing, book club, reiki room, workshops, holiday tasting, and Swar Das sharing kirtan in the evening. Donations support the work of the ashram and are appreciated. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073.

KulaKamalaFoundation.org.

“Take the Chill Off” Chili Event – 10am-3pm.

Pre-order or visit one of over 40 locations to purchase Chef Tim’s award-winning chili and support Blankets of Hope helping those in need. Four sizes: 12oz foam bowl: $5, 32oz quart container: $12, 1/2 size steam table pan (feeds 10): $50, full size steam table pan (feeds 20): $100. For info: 610-223-8085.

BlanketsofHope.org.

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

FRIDAY, FEBRUARY 9 Connecting in the Natural World – 6:30-9:30pm.

Open a doorway into the practice of regularly connecting with specific aspects of nature: animals, plants, rocks, rivers... Led by Adam Davis. $30adv/$35 day of ($75 for series). Radiance, 9 W Grant St, Lancaster. 717-290-1517.

Labyrinth Walk – 1-4pm. Walk the seven-circuit pathway with meditation, journaling and guidance using the earth's elements as the focus. Free. UUCL, W Chestnut St, Lancaster. UUCLOnline.com.

FRIDAY, FEBRUARY 2

inspired dinner will wake up your taste buds.

Tina Bare teaches this hands-on class which includes Braised Brisket Tacos, Elote, Cilantro and Tomato Rice, and more. (Gluten Free). $60.

Pre-register. Zest! 30 E Main St, Lititz. 717-6266002. ZestChef.com.

Workshop: Hormone Imbalance – 6:15-7pm.

“Bad Mood + Weight Gain = Hormone Imbalance.” Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955.

FamilyChiropracticLancaster.com.

WEDNESDAY, FEBRUARY 7 Dishes 2 Nourish Cooking Class – 10am. " Nourishing the Heart with the Mediterranean Diet.” Lindsay Coleman, registered dietician with expertise in nutrition during and after cancer treatment, will focus on heart health via the Mediterranean diet with a recipe demo and samples. Pros and cons and health benefits of the Mediterranean lifestyle will be discussed. Free.

Registration required. Lancaster Cancer Center, 1858 Charter Lane, Lancaster. 717-291-1313 ext. 102 or email: LColeman@LancasterCancerCenter.org.

Love Thyself and Thy Partner – 6-7pm. Health

by Design and Evolve Now will feature reflexology and partner massage with pressure point hand & foot massage. Free. RSVP required. Health by Design Natural Clinic, 352 East Main St, Ste #100, Leola.

717-556-8103. HBDClinic.com.

New Patient Day – 6pm. Receive a free new patient evaluation. Learn about safe and natural solutions to your health problems. Please call in advance to see if you qualify. Sheehan Natural Health, 1301 E King St Lancaster. 717-392-6606.

SheehanNaturalHealth.com.

THURSDAY, FEBRUARY 8 Cooking Class: Amazing Mexican Meal – 6pm.

Packed with bold flavors, this south-of-the-border

Unfolding Love – 12:30-2:30pm. Experiential personal growth group to explore relationships, business and health, with focus on healing ancestral and energetic trauma. $25. Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. 717-4660788. RealTrueKaren.com.

TUESDAY, FEBRUARY 13 Workshop: Strive for Zero Heart Disease – 6:15-7pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955.

FamilyChiropracticLancaster.com.

WEDNESDAY, FEBRUARY 14 Crystal Meditation and Tea Ceremony – 7-8pm.

In the spirit of Valentine's Day, enjoy a special crystal meditation featuring Rose Quartz, the love stone. Reiki is shared during the meditation and a heart opening rose petal herbal tea will be served. A Rose quartz crystal set is included in the price. $20 due at registration. 610-451-9577.

IntegrativeHealingArtsStudio.org.

THURSDAY, FEBRUARY 15 Lancaster Community Reiki Clinic – 6:30-8:30pm.

30 minutes of reiki offered every third Thursday of the month. By appointment, by donation. Farm and Home Center, 1383 Arcadia Rd, Lancaster. 717-8249209. LancasterCommunityReikiClinic.org.

FRIDAY, FEBRUARY 16 Shivratri 12-hour Chant – 7pm – Saturday 7am.

Join a number of musical guests for 12 hours of sacred music and chanting in honor of Lord Shiva, the first teacher and yogi! This program is by donation. Donations support the work of the ashram and are appreciated. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073.

KulaKamalaFoundation.org.

SATURDAY, FEBRUARY 17 The Magic of the Tarot – 9am-noon. A four-part Tarot class with Karen Carnabucci, LCSW, TEP. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

Qigong with Sifu Mark Siegrist – 11am. (2/24 and 3/3). Qigong is an ancient holistic system of coordinated body postures and movement, breathing, and meditation used for health, spirituality, and martial arts training. $12 drop in, or class card.

Tula Yoga at Restorative Center, 6 Hearthstone Ct, Ste 304, Reading.

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

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Lancaster-Berks

NALancaster.com | NABerks.com

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

SheehanNaturalHealth.com.

TUESDAY, FEBRUARY 20 Workshop: Stretching for Health – 6:15-7pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955. FamilyChiropracticLancaster.com.

WEDNESDAY, FEBRUARY 21 Cooking Class: Unfussy New Favorites – 6pm.

Chef Kay Weaver highlights recipes from “smitten kitchen EVERY DAY, triumphant & unfussy new favorites” by Deb Perelman. $55. Pre-register. Zest!

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

Monthly Restorative Workshop – 6-7:30pm.

(CE's 1.5 for RYT's) Learn how to do yoga poses with props, such as blankets, bolsters and cushions to provide body support and create an environment of comfort and deep relaxation. $20.Yoga on Orange, 129 E Orange St, Lancaster. 717-392-3992.

YogaOnOrange.com.

New Patient Day – 6pm. Receive a free new patient evaluation. Learn about safe and natural solutions to your health problems. Please call in advance to see if you qualify. Sheehan Natural Health, 1301 E King St Lancaster. 717-392-6606.

SheehanNaturalHealth.com.

THURSDAY, FEBRUARY 22 Lenten Silent Retreat Weekend – 3pm through 3pm 2/24. A Lenten Silent Retreat Weekend, organized by Saint James Episcopal Church at Mariawald Renewal Center, in Reading. $170/ person includes lodging and six meals and snacks.

For information: 717-397-4858. StJamesLancaster. org/Lenten-Silent-Retreat.

FRIDAY, FEBRUARY 23 Durga Ashtami – 7:30-8:30pm. Monthly celebration of Durga, an incarnation of the Universal Shakti or Divine Mother. Bring a small offering of flowers or fruit. Prasad will be served. This event is open to everyone interested to know more about Yoga, to meet the Goddess, and/or to deepen their spiritual practices. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKamalaFoundation.org.

savethedate Sinus Pressure Massage Workshop

for Licensed Massage Therapists

exhale SUNDAY, FEBRUARY 25 Contemplative Mass – 5-6pm. All faith backgrounds welcome. Free. Saint James Episcopal Church, corner of Duke & Orange, Lancaster.

SaintJamesLancaster.org.

MONDAY, FEBRUARY 26 Cooking Class: Go Further with Food Series – 6pm. Join Giant Food Store’s Nutritionist, Kilene Knitter, RD, LDN, for a fun and interactive culinary nutrition experience to kick-off the Go Further with Food series. Learn tips and tricks for shopping, selecting, and creating nutritious and delicious foods. Bring your appetite as we prepare, cook, and taste seasonal recipes featuring foods that support a healthy heart and body. $55. Pre-register. Zest!

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

TUESDAY, FEBRUARY 27 Cooking Class: French Macarons– 6pm. Chef Danielle DiSanto is back with yet another fun and winter-flavor-filled French macaron class. Learn many tips for making these petite sandwich cookies. $55. Pre-register. Zest! 30 E Main St, Lititz.

717-626-6002. ZestChef.com.

TUESDAY, FEBRUARY 27 Workshop: Vaccines-What’s the Big Deal – 6:15-7pm. Become better informed and learn how to live a healthy and balanced life. Free. Family Chiropractic Wellness Center, 1717 Old Philadelphia Pike, Lancaster. RSVP: 717-393-9955.

FamilyChiropracticLancaster.com.

WEDNESDAY, FEBRUARY 28 FREE Talk: Prevent & Manage Diabetes Naturally - 6:30-7:30 pm. The majority of diabetes cases can be prevented. Learn about a natural approach (no drugs) that may significantly reduce your risk of Diabetes (or control it). Link Chiropractic Clinic, 3130 Pricetown Rd, Fleetwood. 610-944-5000.

savethedate Raise the Vibe – with Ataana Intensive Spiritual Weekend

Sinus Pressure Massage involves gentle pressure applied to the sinus areas of the face to bring relief from nasal congestion, facial pain, and headaches. Learn common causes of sinus problems and different techniques to relieve pressure and pain through a mixture of lecture and hands on training with tools such as essential oils, crystals, and warm and cold stone applications.

Align with Spirit and raise our collective consciousness during a 2-night all-inclusive stay at Woodlach Resort. Includes plenty of comfort, R & R, social connection and immediate and lasting spiritual connection.

Lodging, meals, and access to resort amenities included.

Sunday, Feb. 25 • 9:30am-1:30pm

$700pp includes 6 meals + lodging + program For reservations and info: 484-798-5726 EmpoweredLightHolistics@gmail.com Please mention Natural Awakenings Lancaster/Berks

4 CEUs $95. $25 non-refundable deposit To register: 610-451-9577 IntegrativeHealingArtsStudio.org

savethedate Coffee & Contemplative Prayer

Come for coffee, tea and a time of prayerful contemplation and silence in community with others. We will be practicing a different prayer form at each gathering. Please join us as we seek connection with ourselves, each other & God.

Saturdays, March 10, 17, 24, 31 9:30-11am $10 per session/$30 for 4.

Includes a certificate for $10 off a Spiritual Direction or Reiki session!

Lancaster County location For info: Deb@SacredPathways.com

savethedate Spring Equinox Event Celebrating Seasons and Deepening Connections

Selena Fox, psychotherapist, teacher, writer, artist and Priestess shares wisdom, workshops, worship and ritual in this celebratory Spring Equinox event.

Lecture and Reception: Friday, March 16 • 7:30pm Workshop and Ritual: Saturday, March 17 • 9am-4pm Worship: Sunday, March 18 • 10-11am Free to participate.

UUCL and Lancaster County Park For information: 717-725-4573 To register: SpringEquinox2018@yahoo.com Sponsored by the Web & Wheel, UUCL

Sleep is the best meditation. ~Dalai Lama

Friday 4pm thru Sunday 3pm March 9-11

February 2018

47

on going events

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

A Course in Miracles – 9:30am. Healing and Quiet Meditation at 10:30am followed by a weekly service. Potluck the last Sunday of the month.

Lancaster Metaphysical Chapel, 610 Second St, Lancaster. 717-399-4733.

30 Vinyasa/Flow 30 Restorative – 6pm. Enjoy 30 minutes of Sun Saluations and flowing from pose to pose, followed by 30 minutes of restorative yoga. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. 717-413-5134. SwayYogaStudio.com.

monday Vinyasa Flow – 9:30am. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. 717-413-5134.

SwayYogaStudio.com.

Restorative Yoga with Heather – 11am. Enjoy relaxation and gentle stretching. $12 or $80 for a 10-class pass. Sway Yoga, 336 Locust St, Columbia, HS-HP.com/yoga.

Reiki Share – 7:30-9pm. Join Charles for a guided meditation and a sharing of reiki (rei - universal, ki - energy). All levels and non-attuned practitioners are welcome. An explanation of the history and practice of reiki provided. This program is by donation. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKamalaFoundation.org.

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

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

Your task is not to seek for love, but merely to seek and find all the barriers within yourself that you have built against it.

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

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

YogaOnOrange.com.

Zumba B4 Yoga – 5:30-6:30 pm. Sizzle with 30 minutes Zumba, then fizzle with 30 minutes Yoga. $8 or more donation. Lititz Moravian Church, Church Square, Lititz. 717-940-1167 or 717-627-4258.

Zumba – 6-7pm. Take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style dance fitness party. $15/class, or use class card. Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717-327-0802. ElevateFitnessLanc.com.

Contemplative Prayer Teaching – 7-8:15pm. Free.

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

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

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

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

WillowYogaStudio.com.

Valentine's Day is Feb. 14

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Lancaster-Berks

NALancaster.com | NABerks.com

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

717-509-1342.

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

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

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

Ballet – 6-7pm. Learn the basics of ballet including positions and movements at the barre and in the center. Develop grace, confidence, poise, flexibility, and strength as you dance! $15/class or use card.

Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717327-0802. ElevateFitnessLanc.com.

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

Kirtan and Satsang – 6-7:15pm. Enjoy beautiful music, devotional chanting, and an open discussion about yoga and life. Celebrate the many names of the Divine, connect with our community, and feel recharged for the rest of your week!

By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073.

KulaKamalaFoundation.org.

thursday Vinyasa Yoga – 7-8am. Flow from pose to pose in a way that brings focus out of your mind and into your body. Strengthen and stretch all areas of your body. $15/class or use card. Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717-327-0802.

ElevateFitnessLanc.com.

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

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

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

Gentle Body Restore 50+ – 10-11am. Supports the body’s natural ability to heal. $17 drop-in. YOGA on Orange, 129 E Orange St, Lancaster. 717-392-3992.

YogaOnOrange.com.

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

WillowYogaStudio.com.

Unfolding Love – 12:30-2:30pm. Experiential personal growth group to explore relationships, business and health, with focus on healing ancestral and energetic trauma. $25. Samaritan Counseling Center, 1803 Oregon Pike, Lancaster. 717-4660788. RealTrueKaren.com.

Power Yoga – 5-6pm. Fun all-level vinyasa. $10. Hafer Rm, Library, Lancaster Theological Seminary, 555 James St, Lancaster. JClipman@ptd.

Photo by Daniel Silva Gaxiola on Unsplash

sunday

net. 610-301-6510.

Yoga for Vets – 6-7pm. Nurture your inner and outer strength in a powerful yet gentle way, 6wks/ $60. Yoga on Orange, 129 E. Orange St, Lancaster.

717-392-3992. YogaOnOrange.com.

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

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

610-781-1430. TheRestorativeCenter.com.

Yin Yoga – 7:30pm. Slow flow yoga with poses held for a longer period. Drop-in $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128.

WillowYogaStudio.com.

Being deeply loved by someone gives you strength, ...

...while loving someone deeply gives you courage. ~ Lao Tzu

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

SaintJamesLancaster.org.

TGIF Yoga – 8-9:15am. This energetic class fuses Hatha and Vinyasa to a musical theme and is the perfect way to start your weekend. Sweat, stretch, and have fun! $15/class or use card. Elevate Fitness, 240 N 7th St, Ste 500, Akron. 717-327-0802.

ElevateFitnessLanc.com.

Gentle Classic Hatha Yoga – 12-1pm. $10, Hafer Rm, Library, Lancaster Theological Seminary, 555 James St, Lancaster. JClipman@ptd.net. 610301-6510 Restorative Yoga – 6pm. Relaxing yoga using props to find complete calm in the body. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-6172128. WillowYogaStudio.com.

saturday Power Yoga – 9:15am. Todd creates an intense power class. $12 drop-in. Sway Yoga Studio, 336 Locust St, Columbia. SwayYogaStudio.com.

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

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

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

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

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

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

Lancaster County

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

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

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

Deadline is the 10th of the month.

HELP WANTED LANDSCAPE MAINTENANCE MANAGER - Earthbound Artisan is hiring a self-motivated individual invested in habitat creation and restoration to manage and grow their organic lawn and landscape maintenance program. To set up an interview, contact Garrett@EarthboundArtisan.com.

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

SERVICES H E A L I N G , E M P OW E R M E N T A N D TRANSFORMATION – What’s blocking you from the life you want? Do you feel energetic and healthy? BRENNAN HEALING SCIENCE can bring clarity, balance and understanding into your life. EnergyBodyworks.com. Asha Scatchard, BHSP, IKH, 717-843-5672.

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

Thank you!

February 2018

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

ACUPUNCTURE THE RESTORATIVE CENTER

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

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

ANIMAL-ASSISTED THERAPY Grey Muzzle Manor

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

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

Nearly all men can stand adversity, but if you want to test a man’s character, give him power. ~Abraham Lincoln Lancaster-Berks

INTEGRATIVE HEALING ARTS STUDIO Christina Rossi 546 Penn Ave • West Reading 610-451-9577 IntegrativeMassageReiki.com

Integrative Healing Arts Studio provides a unique mind body spirit approach to wellness with a variety of holistic therapies including massage therapy, Reiki, aromatherapy, crystal therapy, and more. Sessions and classes are available. Christina Rossi is a NCBTMB approved CE provider. Please visit website for more information. See ad, page 26.

INDIGO MASSAGE THERAPY & BODYWORK

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

Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds digestive problems, and insomnia and support your overall wellbeing. See ad, page 15.

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bodywork

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

Rachel supports your wellness by tailoring each session for your highest good. Her menu of organic products and services includes a r o m a t h e r a p y, t h e r a p e u t i c massage, and reflexology. By appointment. Member ABMP. #MSG006664.

CHIROPRACTIC A THERAPEUTIC EFFECT

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

BLUE SKIES CHIROPRACTIC

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

NALancaster.com | NABerks.com

FAMILY CHIROPRACTIC WELLNESS CENTER

Dr. Martin J. Rodgers Dr. Bryan Rodgers 1717 Old Philadelphia Pike • Lancaster 717-208-2988 FamilyChiropracticLancaster.com Family Chiropractic Wellness Center focuses on whole body health. Our doctors make a personalized program for each patient and use a multidisciplinary approach of corrective Chiropractic Care, Massage, Rehabilitation and/or Spinal Decompression to return the spine to it's natural alignment, taking pressure off the nervous system so the body can function with optimal health. See ad, page 31.

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

JangDhari Family Chiropractic is committed to the health and wellness of our community. We provide quality Chiropractic care and give back to many area charities helping ensure that the people of our community have opportunities to live well and live long.

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

High quality, patient focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefit check. See ad, page 37.

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

CLINICAL AROMATHERAPIST INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half and full-day education courses with certification are offered. See ad, page 9.

As a Natural Awakenings publisher, you can empower yourself and others to create a healthier world while working from your home earning an income doing something you LOVE! No publishing experience is necessary. You’ll work for yourself but not by yourself. We offer a complete training and support system that allows you to successfully publish your own magazine.

COUNSELING SUSANNE UMIKER SPURLOCK, MSW, ACSW

• Low Initial Investment • Proven Business System • Home-Based Business • Exceptional Franchise Support & Training • Publish One of the Nation’s Leading Healthy Living Magazines!

Life and Wellness Counselor 903 Wheatland Ave • Lancaster 717-203-2326 SusieSpurlock@gmail.com WellnessOnWalnut.com

I will help you figure out how you can overcome your personal life and health challenges and achieve a more dynamic life. Don’t settle for mediocrity! I will listen, inspire, inform, and help you transform. Helping people achieve health and happiness for 35 years.

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

We provide general and cosmetic Mercury-Free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 22.

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 13.

Natural Awakenings publishes in over 80 markets across the United States, Puerto Rico and the Dominican Republic.

Contact us about acquiring an existing publication FOR SALE

• Gulf Coast AL/MS • North Central FL • Raleigh/Durham/Chapel Hill, NC • Bergen/Passaic, NJ • • • • • •

• Santa Fe/Albuquerque, NM • Manhattan, NY • Greenville, SC • Austin, TX

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Or start a magazine in an OPEN TERRITORY

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Cincinnati, OH Cleveland, OH Pittsburgh, PA Nashville, TN Ft. Worth, TX Salt Lake City, UT

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

For more information: NaturalAwakenings.com/MyMagazine or call 239-530-1377 February 2018

51

MAR

Coming Next Month

Super Spıces

Plus: Ethnic Cuisine March articles include: Just What Are Super Spices?

Healthy Ethnic Cuisine, Really!

Don’t Forget Your Minerals

New Foodie Guide

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

We provide vision care for the entire family including specialty care in vision therapy and low vision. Our practice is built on friendly staff, professional optometrists, and state-of-the-art technologies to diagnose and treat vision problems (low vision and vision therapy services), refractive errors, and Post Trauma Vision Syndrome. See ad, page 31.

HEART SPACE | HAPPY PLACE Holistic Life Coach, Energy Worker, Yoga Instructor Heather A. Dempsey, CCH 717-974-HUG1 (4841) HS-HP.com

Are you ready to remove blocks and trapped emotions, to overcome hurdles that are holding you back? Find your truest passions and increase your confidence? Using coaching, reiki, and other modalities, Heather will help you create more joy, fulfillment, and emotional balance so you can fall in love with life! See ad, page 42 and 45.

LAUREL HILL WELLNESS

Stacey Martin Neurological Integration System (NIS) practitioner 596 Edwards Rd • Narvon 717-471 3072 Along with her health background, personal warmth and commitment to serve, Stacey’s knowledge of Neurolink(NIS), a process which uses information from the brain to make corrections needed by the body, provides the opportunity to restore your optimal health and function. Call today!

RESTORE YOUR ENERGY Deb Gallagher, RN, EEM-CP Lancaster 717-203-9666 RestoreYourEnergy.org

To advertise in our NEW Foodie Guide, call

717-399-3187

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Lancaster-Berks

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.

NALancaster.com | NABerks.com

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

Sheehan Natural Health Improvement Center provides holistic health care through nutritional counseling and whole food supplements. Our cuttingedge treatments have been found to help a broad range of symptoms and illnesses including fibromyalgia, depression, migraines, and weight loss. From infants to seniors. See ad, page 22.

HYPNOSIS BRIDGE HYPNOSIS

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

Integrative Medicine NICK D'ORAZIO, MD

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.

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 ads, pages 5, 28 and 29.

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

Mold can be a Hidden Danger! Let DC Eager keep your family and friends safe! Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” FREE Mold Assessments for your home or business. NO CHEMICALS! See ad, page 7.

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

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

We offer personal care, pet care and inspirational products made with organic and sustainably sourced plant ingredients. Shop for us locally, or enjoy the convenience of home delivery. See ad, page 25.

NATUROPATH HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath Functional Nutrition Clinician Trinity Natural Health Building 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com Located in the Trinity Natural Health building, we provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ad, page 23.

HEALTH FOR LIFE CLINIC, INC

Naturopathic Medicine & Acupuncture Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com Learn how your symptoms are connected, get answers, and achieve improved health and wellbeing as we facilitate your body's ability to heal itself through acupuncture and naturopathic medicine. Specializing in hormone balancing and fertility. Visit the website for testimonials and more information.

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

Our leading naturopathic practice offers the most comprehensive array of holistic health services, tailored for your individual needs: genetic nutritional consultations; naturopathic consultations; nutrition, dietary and weight management programs; exercise programs; structural therapy with craniosacral and massage therapy; reflexology; detoxification therapies; stress management; prenatal/pediatric wellness; and air/water purification. See ad, page 36.

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

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

Most major insurance plans are accepted. Flexible options are available to meet with our staff. See ad, page 10.

GIANT FOOD STORES

Kilene Knitter, RD, LDN 1605 Lititz Pike • Lancaster 717-299-0391 GiantFoodStores.com/nutrition In-store nutritionist, Kilene Knitter will help you develop an individualized approach to nutrition with creative ways to enjoy the foods you love and build healthy habits that fit into your lifestyle. $20 for individual consultations, receive $20 Giant gift card in return.

Your Market is Our Readers.

Let Us Introduce You to Them!

STEPHANIE B. JACK, Ph.D

Natural Health Consultant 2026 Miller Road • East Petersburg 717-881-3962 SBJack2011.wix.com/NutritionUnwrapped Using holistic nutrition as a deeper source of healing, I offer education and support to men, women and children, supporting goals of optimal health, nutrition and disease prevention. Specialties include cancer prevention and cancer treatment support, management of arthritis, diabetes, hormonal changes and weight management. See ad, page 42.

Contact us today to advertise in our next issue 717-399-3187 February 2018

53

ORGANIC HAIR SALON AMAZYNG STYLE

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

MANSION ON MAIN ORGANIC SALON

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

reiki LANCASTER REIKI CLINIC

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

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

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

Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a Reiki session, many people express a deep sense of relaxation, calming and peace.

Frequently anxiety, stress and worry are relieved. Sessions and classes are available.

Follow us on Twitter:

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Lancaster-Berks

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

BEAUTY BEYOND FIFTY

Liberty Place 313 W Liberty St, Ste 256 • Lancaster 717-824-1509 BeautyBeyondFifty.com Treat yourself to a very unique beauty massage. Location of age spots, discolorations, sagging areas of face and eyes, and depth of wrinkles are reflective of imbalances within the body. I offer advanced facial modalities, herbal massage, acupressure, skincare and beauty consulting customized for you.

LMT# MSG002026, LE# CQ115658

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

A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 19.

VETERINARY CARE SUNDANCE VETERINARY WELLNESS

EMERGENCE SKIN CARE

Refresh your mind, body and spirit with natural and organic products for hair and skin. Enjoy a full menu of salon services selected to support your holistic lifestyle including Organic Color Systems, Shear Miracles, John Masters Organics, Max Green Alchemy, Zoya. Specializing in cuts, color, bridal, extensions and more. Also offering monthly DIY EO workshops.

twitter.com/ @NAwakenings

Aqua Blue Wellness Center

SKIN/BODY CARE

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

FINAL LOGO - COLOR BREAKDOWN SUNDANCE VETERINARY WELLNESS

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

From waxing, facials, peels, microderm, make-up to massage, we’ve got you covered. See ad, page 8.

S u n d a n c e Ve t e r i n a r y We l l n e s s , a h o l i s t i c veterinary practice, provides Tr a d i t i o n a l C h i n e s e veterinary medical services including acupuncture, herbal medicine, and food therapy to companion animals. Common conditions treated include: arthritis, orthopedic disease, allergies, neurological disorders, and improvement in the quality of life for senior and terminally ill pets. See ad, page 22.

Font: CLEANVERTISING BLACK

THERAPEUTIC WRITING WRITE FROM THE HEART

Creative Writing Workshops Melissa Greene Lancaster 717 393-4713 WritefromtheHeart.Us melissa@writefromtheheart.us Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation.

Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages, especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional.

Mischief a must. See ad page 34.

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.

NALancaster.com | NABerks.com

Colors: R: 169 G: 183 B: 87 R: 169 G: 183 B: 87 R: 70 G: 70 B: 71 R: 207 G: 223 B: 141

Colors: C: 89 M: 50 Y: 50 K:25 C: 67 M: 60 Y: 58 K: 42 C: 37 M: 15 Y: 82 K: 1 C: 21 M: 1 Y: 57 K: 0

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

We s p e c i a l i z e i n Yo g a Therapy, Practical Yoga, Spiritual Guidance & Lifestyle Counseling. Many services are pay-what-youcan. We provide over a dozen classes a week, vegan gluten free cafeteria, sacred chanting, spiritual retreats, professional trainings, ayurveda lifestyle and spiritual counsel. Come be connected. Catch the Spirit. See ad, page 18 and 45.

Like us!

Natural Awakenings Lancaster/Berks

Want OPTIMAL HEALTH? Try ALKALINE WATER. Alkaline water boosts your body’s natural detoxification processes, improves immunity, facilitates weight management, and slows aging. We believe that drinking alkaline water is actually a form of preventative health care. About 65% of your body is water – so why would you drink anything less than the most energizing, detoxifying water available?

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Experience the benefits of Alkaline Water: • Flushes Out Toxins • Improves Colon & • Boosts Immune System Intestinal Health • Increases Stability of • Neutralizes Acid Oxygen & pH Levels throughout the Body • Micro-clustered water • Disarms harmful free (hydrates the body 8x radicals INSTANTLY faster) • Powerful Antioxidant

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Offers the same convenience as the countertop version, but stays tucked away in your cabinet, out of sight, with a faucet that is installed at the sink.

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CONNECT WITH OUR READERS!

THREE-MONTH EDITORIAL CALENDAR AND MARKETING PLANNER

M A R A P R M A Y

Healthy Food Issue

Ethnic Cuisine plus: Super Spices

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

New Foodie Guide

Climate Health Update plus: Healthy Home

Readers are Seeking These Providers & Services: Earth-Friendly Landscapers • Eco-Interior Designers Electric Vehicle Dealers • Energy-Saving Equipment • Green Builders Lighting Consultants • Organic Bedding Stores • Plant Care Specialists Recycling Services • Solar Panel Providers • Wood Alternative Sources ... and this is just a partial list!

Women's Health Issue

Natural Care First plus: Personalized Medicine

Readers are Seeking These Providers & Services: Acupuncture • Alternative Healing • Ayurveda Chiropractic • Energy Healing • Fitness/Health Clubs Herbalists • Homeopathy • Integrative Physicians • Life Coaches Natural/Organic Foods • Pilates/Yoga • Spiritual Practices Wellness Trainers & Coaches ... and this is just a partial list!

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

717-399-3187 NALancaster.com | NABerks.com