Natural Awakenings Lancaster/Berks February 2020

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

VITAL STEPS The Key to Vascular Fitness A Feast for All Seasons Embracing the Rainbow Year Round

Linda Carroll on

LOVE

SKILLS

The Heart of the Matter

Lifestyle Changes for Cardiovascular Health February 2020 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

“The best and most beautiful things in this world cannot be seen or even heard, but must be felt with the heart.”

- Helen Keller

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Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after.

Soon hundreds get in your nose.

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People have even used copper on if used within 3 In hundreds cold sores and say it can completely hours after the first of studies, EPA prevent outbreaks. sign. Even up to New research: Copper stops colds if used early. and university The handle is 2 days, if they researchers have confirmed that viruses curved and finely still get the cold it is milder than usual and bacteria die almost instantly when textured to improve and they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family.

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Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.”

Protection Agency) show germs die save a life.

Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives.

CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95.

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18 SACRED VESSELS The Lifeblood of Heart Health

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24 A FEAST FOR ALL SEASONS

Embracing the Rainbow Year Round

30 VITAL STEPS

The Path to Vascular Fitness

32 CHOOSING LOVE

How to Cope With Fearful Times

34 GOOD HEARTS

36

START YOUNG

Boosting Kids’ Cardiovascular Health

36 LINDA CARROLL

on Skills That Make Love Last

38 HEALING JOINTS FROM WITHIN

The Promise of Regenerative Medicine

40 PAIN RELIEF FOR PETS

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Prolotherapy Gives Joints New Life

“Rend Your Hearts”: Ash Wednesday Day of Prayer with Susan Bowers Baker

You are invited in this Day of Prayer to reorient and reassess your life in order to more fully respond to Jesus’ life and call.

Mar 6-8 Lenten Weekend Directed Retreat Mar 8

“Celebration of Women”: Opus One Concert

Mar 21 “If I Left the Zoo”: Concert & Fundraiser for Jesuit Center for Spiritual Growth, featuring Choral Chameleon Mar 28 Lenten Day of Prayer on Pierre Teilhard de Chardin, SJ with Fr. Frank Kaminski, SJ & Ms. Anita Wood FOR GIFT CERTIFICATES, contact Melinda Leonwitz at mleonowitz@jesuitcenter.org or 610-670-3642.

See our full 2020 Calendar at w w w.JESUITCENTER.org 4

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44 Melissa Greene

on the Healing Power of Writing

DEPARTMENTS 7 news briefs 11 kudos 12 health briefs 14 global briefs 15 eco tip 16 business

spotlight 24 conscious eating 27 foodie guide 30 fit body

32 inspiration 33 product

spotlight 34 healthy kids 36 wise words 38 healing ways 40 natural pet 42 green living 45 calendar 48 resource guide 54 advertiser index

Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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CHANGE YOUR LIFE: IT’S UP TO YOU Acquiring tools for every day spirituality

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

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Part I: April 19 • 9-4 Part II: May 17 • 9-6

Rock Lititz Hotel, Lititz, PA 17543 Single workshop: $250 Register for both by March 15 for $100 off total.

Registration deadline: March 31.

Space is limited. Register early.

For more information visit:

SpiritualAwarenessWorkshop.com These interactive workshops will feature exercises and meditations designed to increase personal spiritual awareness. Part 1 will focus on increasing connectivity to the higher self with an introduction to accessing spirit guides. Part 2 will provide a certification in spirit guide attunement, mind expanding knowledge, and special guests you won’t want to miss.

Both workshops include Q & A, lunch and a vendor area.

The workshops will be conducted by noted Medium/Energy Healer/ Intuitive Life Coach Barb Ruhl, and author D.L. Kline.

Febuary 2020

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ultivating compassion and acting from the heart help us to maintain balance as we navigate a path through a world rich in experiences that invite us to grow.

In our News Briefs section, we note a painting by local artist Susan Korsnick that conveys love and compassion for animals affected by the Australian bushfires. Empathy moved her to offer Kendra and Jacqueline prints with 100 percent of the profits provided to a facility that treats and rehabilitates wounded koalas. She demonstrates the ability to use one’s own unique gifts and skills to make a difference; even in moments when feelings of overwhelm and uncertainty may creep in, individual offerings of the heart can ripple far and wide.

The willingness to extend compassion to others is in direct relationship with our capacity to love ourselves. Forgiveness is at the heart of the matter, with self-compassion deepening into self-acceptance when we forgive ourselves for not living up to our own or others expectations and for whatever regrets or shame we may be carrying.

Honest self-inquiry shines a light on our humanity, including failures, inadequacies, and past traumas along with strengths, gifts and talents. Seeing and fully accepting all of ourselves opens the door to true compassion. Tara Brach, Ph.D., renowned therapist and Buddhist teacher, says, “Once we have held ourselves with kindness, we can touch others in a vital and healing way.”

In our feature article, “Sacred Vessels, the Lifeblood of Heart Health,” we take a close look at another matter of the heart—caring for the vessels that feed the heart organ. With an increasing number of people suffering and dying from cardiovascular disease, writer Julie Peterson illuminates the risk factors of this largely preventable lifestyle induced disease and offers valuable action tips to cut the risks, including becoming aware of blood pressure, cholesterol and other health numbers, improving food choices, increasing movement, reducing stress and deepening connections by spending time with others.

As you cozy up this February next to a loved one or a furry, four-legged friend or with that lovely being that is YOU, take a deep breath in… and a deep breath out… taking a moment to recognize and more fully accept all the preciousness of who you are.

With compassion for ourselves and others, may we find ways to ensure that we and those around us can experience feeling good, living simply and laughing more.

Jacqueline Mast and Kendra Campbell, Co-Publishers

If you want others to be happy, practice compassion.

If you want to be happy, practice compassion. ~ Dalai Lama

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HEALTHY LIVING HEALTHY PLANET

LANCASTER/BERKS Edition

CO-PUBLISHERs Jacqueline Mast

Kendra Campbell

EDITOR Gisele Rinaldi Siebold Design & Production Steffi K. Kern Patrick Floresca

Advertising Kendra Campbell Lori Johnson Bridget Renninger

SOCIAL MEDIA Bridget Renninger Kyle & Amy Hass

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

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

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news briefs

BYE, BYE Support for Grieving Children

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ospice & Community Care will host Camp Chimaqua, an overnight weekend camp for grieving children ages 6 to 12, held May 29 to 31. A trained adult buddy is paired with each child for companionship, support and supervision throughout the weekend. This experience allows campers to realize they are not grieving alone, and to understand that their feelings are normal as they get to know others who have also lost a loved one.

ROUGH & DRY

Cost: $25/child. Financial assistance is available. For more information or to request an application packet, call the Pathways Center for Grief & Loss at 717- 391-2413 or 800-924-7610.

Children meet with a counselor to determine if camp best meets their needs. Applications must be received by May 1. Registration fees are nonrefundable after May 22. See ads, pages 38 and 50.

Aqua Blue Wellness Center Now Offering Halotherapy

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qua Blue Wellness Center has added halotherapy (halos in Greek means salt) to their menu of services. Halotherapy disperses microscopic-sized particles of sodium chloride into the air. The anti-aging, antifungal, antibacterial, anti-inflammatory and absorbent properties of sodium chloride particles support health. Proven benefits include detoxification of the skin and lungs, younger and toned skin appearance, reduced edema and inflammation, deep relaxation and stress relief, enhanced sense of well-being, stronger immune system, balanced nervous system and cleansed respiratory system.

According to owner Lori Martin, sessions are available at varying times during the day and evening to suit client needs. A halotherapy session can be scheduled before or after a massage therapy session or other services that are provided by the Aqua Blue Wellness Center team.

Location: 50 Keystone Ct., Leola. For more information, call 717-656-8615 or visit AquaBlueWellnessCenter.com. See ads, pages 23, 51 and 53.

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news briefs

Local Experiential Trainings and Presentations

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he Lancaster School of Psychodrama and Experiential Psychotherapies, directed by Karen Carnabucci, LCSW, TEP, has begun its first full year Karen Carnabucci (wearing black scarf, front of studies, training and row), with participants from group training. supervision. A four-part training on Trauma-Informed Care with Experiential Psychotherapies, as well as half-day and full-day classes are scheduled throughout the year, along with a monthly supervision group of mental health and addictions professionals who wish to gain in-depth training relating to their day-to-day therapeutic and educational work.

The school focuses on the teaching and practical application of the action methods of psychodrama, sociometry, sociodrama, group psychotherapy and Family and Systemic Constellations.

Classes have a strong experiential basis, providing the opportunity to embody the teachings from the inside out, and attendees have the option to volunteer for personal work.

“We learn from each other, and everyone has a valuable perspective to contribute,” says Carnabucci, adding that teaching within a group format is exceptionally valuable.

Early bird discounts and continuing education credits are available.

To view the class schedule and register, visit RealTrueKaren.com. For more information, call 717-466-0788. See ads, pages 16 and 49.

Concert Benefits Jesuit Center for Spiritual Growth

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he Jesuit Center for Spiritual Growth (JCSG), in Wernersville, is hosting a fundraiser and concert, If I Left the Zoo, featuring Choral Chameleon, at 3 and 7 p.m., March 21, to support the JCSG scholarship fund. The Choral Chameleon Ensemble explores the primal instincts in humans and the stories and fables of Earth’s creatures and transformations in this epic narrative concert.

The program includes “Prayers from the Ark” from British composer, Ivor R. Davies, which gives a vulnerable, empathetic voice to bird, cat, raven, mouse and dove, as well as the world premiere of Edward Thompson’s whimsical new a cappella trilogy, “Aphorisms of the Zookeeper,” Lauren Bydalek’s deeply moving “Pieces of My Heart” and musical comments from John Lennon and Paul McCartney in the form of “Blackbird” and “I Am the Walrus.”

Admission: 3 p.m. concert: $35 (general admission), $25 (seniors), $10 (students); 7 p.m. concert: $35 (general admission), $50 (admission and VIP reception). Location: Main Chapel, 501 North Church Rd., Wernersville. For more information, visit JesuitCenter. org. See ads, pages 4 and 53.

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Enneagram Relationship Workshop with Suzanne Stabile

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he Parish Resource Center is bringing internationally recognized Enneagram master Suzanne Stabile to Lancaster to present her two-day conference, The Path Between Us: An Enneagram Journey to Healthy Relationships, from 6 to 9 p.m., March 27, and 9 a.m. to 5 p.m., March 28. The Enneagram is a powerful tool for Suzanne Stabile personal, relational and spiritual growth; Stabile will lead participants through the nine Enneagram types and explore how each number behaves and interacts relationally.

A highly sought-after speaker and teacher, Stabile is known for her engaging laugh, personal vulnerability and creative approach to Enneagram instruction. She has conducted more than 500 workshops during the past 25 years and written two books, The Road Back to You: An Enneagram Journey to Self-Discovery, and The Path Between Us: An Enneagram Journey to Healthy Relationships.

Admission: Prices vary; pre-conference dinner experience available.

Location: Forest Hills Mennonite Church, 100 Quarry Rd., Leola.

To register, visit ParishResourceCenter.org. For more information, call 717-299-1113 or email Info@ParishResourceCenter.org. See ad, page 53.

Success Begins Within at Lancaster Hypnotherapy

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nown as the Susquehanna Valley’s Health Hypnotherapist, John Stewart, owner of Lancaster Hypnotherapy, assists clients desiring to lose weight, stop smoking, eliminate unwanted behaviors, and those seeking relief from stress and anxiety.

As a clinical hypnotherapist, his professional skills help a client’s mind to relax and John Stewart achieve a heightened state of awareness, thus allowing for more control of life’s challenges.

During a session, Stewart works with clients to help them experience a state of deep relaxation, which is different than normal sleep. Bypassing the critical thinking of the conscious mind and suggesting new ideas to the subconscious mind can help to break negative thinking cycles.

Stewart is passionate about debunking popular myths that suggest the hypnotherapist controls an individual’s mind and delves into subjects that the client does not want to explore. “You, the client, are the one who is in control,” he says. “My role is to serve as your tour guide. You decide where we go. My job is just to get you there.”

Location: 313 West Liberty St., Ste. 129, Lancaster. For more information, call 717-340-3100, email LancasterHypnotherapy@gmail. com or visit LancasterHypnotherapy.com. See ad, page 50.

Care With Love Helps Meet the Needs of Loved Ones

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are With Love, a local home care agency invested in accessible, quality care, is accepting new clients in six counties: Lancaster, Berks, Chester, Dauphin, Lebanon and York. Lisa Fair, LPN, with 25 years of health and wellness experience, can help families explore questions and create individualized care plans. Fair and her staff offer a cost-effective approach to caring for family members in a home setting, including a home, apartment, assisted living or nursing facility.

Families can meet the needs of their elderly or disabled loved ones and maintain peace of mind. This includes companionship and socialization, transportation to medical and non-medical appointments, outings to the grocery store and other needs, including light housekeeping and laundry, personal care and hygiene services, bedtime assistance, overnight care, respite care and injury care.

Applications are currently being accepted for caregiver positions.

For more information, call 717-947-3388 or visit CareWithLove.us. See ad, page 5.

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news briefs

urbanwell.org

Lancaster, Pennsylvania

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usan Korsnick, a local artist, writer and coach, is selling prints of her most recent work, Family, with 100 percent of the profit going to the Port Macquarie Koala Hospital, in Australia. The hospital provides for the rescue and treatment of sick and injured koalas and release back to their home range, if possible. York County resident Korsnick shares, “As bushfires rage across Australia, it is easy to become overwhelmed by the devastation and unfathomable loss of life. Courageous men and women are on site doing what they can. Those of us far from the tragedy feel it deeply and long to help in any way we can.”

In describing her work, she notes that the image represents everyone holding the koalas with love in our hearts. The lower background features the Australian Aboriginal symbol for fire, smoke, water and blood. The symbol on the upper right is their symbol for family. To Korsnick, the definition of family extends beyond bloodlines to include all beings the world over.

Ten-by-14-inch prints are available for $35. For more information, or to make a purchase, email SusanKorsnick@gmail.com or visit SusanKorsnick.com.

Grass-Fed, Grass-Finished Beef and Lamb from Eat Wild Farms

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at Wild Farms, a family farm located in Elizabethtown, Lancaster County, offers grass-fed, grassfinished beef and lamb and pasture-raised heritage poultry. Dot Martin and her husband, Ralph, are committed to caring for their animals the old-fashioned way, on free-range organic pastures, without antibiotics and growth hormones.

Both raised on conventional farms, their interest in organic pasture-raised animals began when they wanted quality meat and eggs to feed their own family.

“We believe that the way we raise our animals offers better nutrition and is better for the environment,” shares Dot.

Quarter, half and full shares, special cuts of beef and individual pieces are available by order with pickup at the store. Cuts of Dorper lambs raised on naturally organic meadows for a nutritious, mild flavor and less fatty meat are also available. Poultry can be purchased by the piece or whole. All meat is frozen, making transport by cooler convenient. The store is open from dawn to dusk, seven days a week.

Location: 2250 Mount Gretna Rd., Elizabethtown. For more information, call 717-368-5308, email EatWildFarms@gmail.com or visit EatWildFarms.com. See ad, page 27.

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Copyright: Susan Korsnick

Art From the Heart For Australia

Urban Well

LAUNCHING IN 2020

Photo: Wegmans Food Markets, Inc.

Hempfield Botanicals Launches Line of Hemp Oil Spa Products

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empfield Botanicals, a Lancaster manufacturer of hemp-based cannabidiol (CBD) products, has introduced two CBD- and tetrahydrocannabinol (THC)-free spa products. Herbaceous Sugar Scrub and Herbaceous Body Butter are vegan, certified cruelty-free, and ideal for pampering skin at home or for use in a professional spa setting.

Herbaceous Hemp Sugar Scrub helps to rejuvenate dull, dry skin and Herbaceous Hemp Body Butter helps to nourish skin. Both products feature hemp seed oil and shea butter to restore and hydrate skin, aromatic sweet basil and rosemary essential oils to help stimulate cell renewal and improve skin tone, lime oil to refresh and cool and black pepper oil for soothing aching muscles and promoting circulation.

“We’re excited to offer these body products that provide the skin-nurturing benefits of pure, high-quality hemp seed oil,” says owner Heather Kreider. “We recommend using them together for optimal results.”

Location: 336 North Charlotte St., Lancaster. For more information, call 717-874-8480 or visit HempfieldBotanicals.com/shop. Businesses interested in ordering products for resale should complete the online form at HempfieldBotanicals.com/wholesale-request-form, send an email to Info@HempfieldBotanicals.com or call 717-874-8480. See ads, pages 7 and 48.

Kula Kamala Retreats Offer Practice, Purpose and Understanding

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wamini Shraddhananda Saraswati, spiritual counselor, yoga therapist and co-founder of Kula Kamala Foundation and Ashram, in Reading, will guide participants during the 2020 Raja, Jnana, Karma & Bhakti series of retreats and workshops.

A Oneness & Wholeness Retreat For Women, held February 7 to 9, leads attendees to learn and practice techniques intended to grow courage, build self-esteem, deepen trust, expand compassion and creativity, grow joy and come into a more profound self-acceptance.

Karma, Varna & Dharma, A Spiritually Empowered Life, is planned for February 21 to 23. Dharma is duty, Varna is life situation and Karma is action. Awakening to our own wholeness depends, in part, upon our ability to understand the interplay of these three energies of life.

Yoga Psychology, February 28 to March 1, is a therapeutic approach to wellness and happiness that combines the ancient practice and understanding of yoga and spirituality with modern, evidence-based science in a way that’s practical and accessible.

Admission varies and includes dormitory accommodations and meals. Location: 17 Basket Rd., Reading. For more information, call 484-509-5073, email Study@KulaKamalaFoundation.org or visit KulaKamalaFoundaton.org. See ad, page 54.

If you’re alive, there’s a purpose for your life. ~Rick Warren

Wegmans Hosts Cooking with Kids Classes

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egmans Lancaster is hosting a series of Cooking with Kids classes on Saturdays from 11 a.m. to noon.

The hour-long, hands-on, fun, family classes are designed for parent and child; each class has a theme.

February 8: We Heart Valentine’s Day!; 15: You’re a Sushi Chef!; 22: Plant an Organic Garden; 29: Pizza All Day. March 7: Eat a Rainbow; 14: St. Patrick’s Day Treats; 21: Love your Fruits & Veggies!; 28: Awesome Asian Eats.

Cost: typically $10 with Wegmans Shoppers Club. Tickets can be purchased at the customer service desk while supplies last.

Location: 2000 Crossings Blvd., Lancaster.

For more information, visit Wegmans.com/ events. See ad, page 34.

kudos Laura Sheehan, associate nutritionist and practitioner at Sheehan Natural Health Improvement Center, in Lancaster, has completed her master's degree in applied clinical nutrition through New York Chiropractic College. Laura practices clinical nutrition therapy, Nutrition Response Testing and functional medicine with her husband, Keith Sheehan, DC.

“Inflammation is the driving force behind most, if not all chronic disease,” she states. “If you can find and correct what is driving the inflammation, you can not only help the client feel better, but really help them get and stay healthy for a lifetime.”

Location: 1301 East King St., Lancaster.

For more information, call 717-392-6606 or visit SheehanNaturalHealth.com. See ads, pages 9 and 52.

Febuary 2020

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Use Pumpkin Seed Oil to Dodge Hypertension Postmenopausal women are more likely to develop hypertension than men their age, but taking pumpkin seed oil daily may head off that condition, report researchers from Marymount University, in Arlington, Virginia. In a blind study of 23 participants, women taking three grams of pumpkin seed oil for six weeks had significantly reduced systolic blood pressure, as well as better blood flow in their arteries. The oil “might be effective in the prevention and treatment of hypertension in this population,” write the authors.

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Use Probiotics to Reduce Bone Loss and Newborn Infections Bone loss leading to increased fracture risk occurs in half of postmenopausal women, but new research from Sweden offers a deterrent: a combination of three Lactobacillus probiotic strains. A total of 249 healthy, early postmenopausal women over the age of 50 that took the probiotics for a year suffered no significant bone loss in the lumbar spine compared to a placebo group, report researchers at Gothenburg University. They had slight reductions in bone loss at the neck and no changes at the hip or upper femur.

In a British Medical Journal-published study on probiotics that spanned 10 years and involved nearly 1,000 at-risk babies, researchers from the UK’s Norfolk and Norwich University Hospital found that newborns with gut infections were twice as likely to recover when given probiotics as part of their treatment in intensive care units, with sepsis rates reduced from 22.6 percent to 11.5 percent. The strains used were L. acidophilus, Bifidobacterium bifidum and B. longum subspecies infantis. The babies were suffering from necrotizing enterocolitis, a rare infection and inflammation of the intestines which can affect low-birthweight babies.

LightField Studios/Shutterstock.com

Qigong, a traditional Chinese massage technique and movement practice, may offer hope for the one in 68 American children suffering from autism spectrum disorder. Researchers at Portugal’s Oporto University reviewed 10 high-quality studies, all of which involved massage for children as young as 2, including two which also employed slow qigong movements and breathwork for older children. Previous studies have found that the qigong type of gentle massage practiced for 15 minutes daily by parents on autistic children helps the children tolerate touch, feel reassured by it and bond more deeply with parents that also feel less stress.

The meta-study affirmed, “Qigong seems to be able to decrease severity of individual sensory, behavioral and language components of autism, and improve self-control, sociability, sensory and cognitive awareness, as well as healthy physical behavior.”

Get Nutritional and Antifungal Benefits from Celery Researchers from Cameroon’s University of Buea studied the properties of nine local vegetables and found that celery, Apium graveolens, had some of the highest levels of antifungal properties, as well as high levels of nutritional lipids, protein, vitamin C, copper, zinc and phosphorous.

Also scoring high in nutritional and antifungal value were the seeds of Irvingia gabonensis, African or bush mango, sometimes used in the U.S. in weight-loss products.

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People suffering from acute pain often turn to addictive opioid treatments, but research from the University of Utah School of Social Work published in the journal JAMA Internal Medicine concluded that certain mind-body therapies significantly reduce pain and the use of opioids. Reviewing 60 randomized, controlled, published clinical trials with more than 6,400 participants, researchers found that meditation/mindfulness, therapeutic suggestion and cognitive behavioral therapy all significantly reduced pain severity along with opioid use and misuse. Hypnosis also helped lower pain.

Mind-body therapies proved effective at reducing short-term, acute pain from medical procedures, as well as chronic pain. Lead author and Associate Dean for Research Eric Garland pointed out that 82,000 Americans are projected to die from opioid overdoses in the next five years and noted, “If all of us—doctors, nurses, social workers, policymakers, insurance companies and patients—use this evidence as we make decisions, we can help stem the tide of the opioid epidemic.”

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UNESCO Adopts Resolution on Earth Charter

The 40th General Conference of the United Nations Educational, Scientific and Cultural Organization (UNESCO), held last November, adopted a resolution that reaffirms the importance of the Earth Charter (EarthCharter. org) as an ethical framework for sustainable development.

The Charter’s four pillars— respect and care for the community of life; ecology integrity; social and economic justice; and democracy, non-violence and peace—have guided and underpinned UNESCO’s sustainable development work. Taking into account the current world situation and environmental crises, delegates felt it was time to act and that the Earth Charter provides the needed principles and values. Although it has no binding force, like previous UNESCO resolutions, its ethical foundation may surface in future battles in international courts.

Thump Thump

In 1969, there were only 100 South American fur seals and sea lions along the coastline of Lima, the capitol of Peru, but that has increased to more than 8,000 today, thanks to local fishermen that have realized over the intervening years that a balanced ecosystem benefits all. Once hunted almost to the point of no return for their pelts and because they ate so many fish, the sea mammals have slowly rebounded since Peru established its first marine protection area there in 1979, the Paracas Marine Reserve. Today, the Fishermen’s Union has defined these areas, in which each local fishing collective is dependent economically, and has assigned responsibility to that group for protecting those marine resources. Impetus for species protection is also being driven by the rise of tourism and artisanal fisheries.

The International Union for the Conservation of Nature, which maintains a “Red List” database of species and the degree to which they are threatened with extinction, has also been involved. It also compiles a “Green List” to recognize global best practices for area-based conservation, a program working with marine reserves along the Pacific coast.

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global briefs

Trees Exhibit ‘Heartbeat’

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Soot Cities

Alaska Battles Air Pollution

Alaska, which has some of the most pristine environments in the U.S., also has some of the worst air quality in its cities. According to the American Lung Association 2019 State of the Air report (Tinyurl.com/ StateOfTheAirPDF), Fairbanks ranked third and a section of Anchorage ranked 21st in cities with high levels of shortterm particle pollution between 2015-2017, the latest years that figures are available. Although the numbers are poor, they still represent an improvement from the last air quality report. “Particle pollution is made of soot, or tiny particles that come from coal-fired power plants, diesel emissions, wildfires and wood-burning devices. These particles are so small that they can lodge deep in the lungs and trigger asthma attacks, heart attacks and strokes, and can even be lethal,” warns Marge Stoneking, executive director at the American Lung Association in Alaska.

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Scientists have discovered that some trees raise and lower their branches several times in the course of the night, indicating a cycle of water and sugar transportation, but they didn’t know why. Plants need water to photosynthesize glucose, the basic building block from which their more complex molecules are formed. For trees, this entails drawing water from the roots to the leaves. Dr. András Zlinszky, at Aarhus University, Denmark, used a laser scanning technique to measure the exact location of branches and leaves of 22 tree and shrub species, and published his observations of substantial unexpected movement cycles. He says, “We detected a previously unknown periodic movement of up to 0.4 inches in cycles of two to six hours. The movement has to be connected to variations in water pressure within the plants, and this effectively means that the tree is pumping. Water transport is not just a steady-state flow, as we previously assumed.” Some might call that pumping action a heartbeat.

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By laundering clothes using simple ingredients and wise eco-practices, consumers can both save money and lower their carbon footprint.

Natural cleaning ingredients cited by TheEcoGuide. org include white vinegar, baking soda, lemons, borax and castile soap, all of which “can be bought in bulk with minimal packaging and have known cleaning properties that make them safe, effective and carbon-friendly alternatives.” Coarse salt is also suggested due to its moldfighting power.

Look for biodegradable laundry detergents made with plant oils and other natural ingredients that are free of phosphates, bleach and surfactants such as petroleum-based nonylphenol ethoxylates.

Consider coldwater washing. About 90 percent of the energy a washing machine uses goes toward heating water. By washing four out of five loads in cold water, a household could cut its carbon emissions by 864 pounds a year, according to Energy Star data from the U.S. Environmental Protection Agency. Because the cold setting may still heat the water to as much as 80° F, see if the washer has a preferable “tap cold” option. Also, the temperature recommendations on clothing labels represent “the highest spectrum clothes can handle,” Melissa Hockstad, president and chief executive of the American Cleaning Institute, recently told The New York Times, so the hottest water won’t necessarily clean clothes better.

During rinsing, natural disinfectants that can be added include a few drops of peppermint or lavender essential oil; two teaspoons of tea tree oil; white vinegar (one-half cup per load); or one teaspoon of grapefruit seed extract.

Always assemble a full load of laundry each time.

Line drying outdoors or on a drying rack indoors also conserves energy and is gentler on fabrics. Further, learn how to make homemade, felted wool dryer balls at DIYNatural. com; tossing four to six of them in each dryer load saves time, energy and money plus reduces static cling. And consider running the dryer early in the morning or overnight: this shifts energy consumption to off-peak hours, which lowers the demand on power plants and could help reduce national reliance on fossil fuels.

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Dana Elia

Integrating Wellness and Health into Lives Through Functional Nutrition

by Gisele M. Siebold

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ith a mission to enlighten, energize and empower the clients she serves through her business, Fusion Integrative Health and Wellness, Dana Elia, an integrative and functional dietitian nutritionist, provides as many tools and resources to support them on their health and wellness journey. 2019 was a busy year for both Elia and her business, and the momentum is continuing for 2020.

Fusion Integrative Health and Wellness, LLC, was the recipient of the 2019 Best of Lancaster Award in the nutritionist

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Elia is an expert in her field. A lifelong learner, she remains motivated to stay on top of the most current, evidence-based science and practice in the area of integrative and functional medicine.

Elia completed all of the course requirements for her doctorate through Maryland University of Integrative Health, and will receive her degree on April 5, making her the only area provider with a doctorate in clinical functional nutrition.

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Furthermore, she is the author of the upcoming book, The Stem Cell Activation Diet, which is currently available for preorder through Simon and Schuster and other retailers, such as Amazon and Barnes and Noble. In her book, Elia provides guidance in the dietary and lifestyle choices that are best for each individual to jump-start the body’s natural regenerative process.

In addition, she has been chosen to be a part of a select group of expert nutrigenomic providers to roll out the U.S. launch of 3x4 Genetics, and will also be serving as a mentor to other providers who wish to undergo the required training to use this tool in their practices.

This test takes a pathway-based approach to analyzing genes and creates a unique individual blueprint where clients and providers can then make informed decisions about diet and lifestyle choices.

“Through my work at Fusion Integrative Health and Wellness, I see each person as a whole individual, and believe in providing each client with a holistic program based upon their unique needs.

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SACRED VESSELS

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by Julie Peterson

hen people think about heart health, what generally comes to mind is the fist-sized muscle that pumps and oxygenates the body’s lifeblood. However, the heart of the matter is not the pump itself, but the vascular system—the network of veins, arteries and capillaries that distributes blood to every cell in the body, delivering nutrients and eliminating waste.

Each human adult harbors an astonishing 60,000 miles of blood vessels— enough to wrap around the planet twice.

Keeping these hard-working vessels supple and open is the key not only to avoiding disease, but also to ensuring a long and healthy life.

The alternative—arteriosclerosis, or hardening of the arteries—can slowly and silently bring on cardiovascular disease (CVD), which can result in a heart attack, stroke, vision loss and cognitive decline. CVD is the leading cause of death in the U.S., killing one in four Americans,

When a disease is lifestyleinduced, the only thing that can reverse it is a dramatic change in diet and lifestyle.

We’ve seen over and over again that it works. ~Brenda Davis 18

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according to the U.S. Centers for Disease Control and Prevention (CDC). By 2035, nearly half the population—45 percent—is predicted to have some form of the disease.

“A hundred years ago, we were farming the back 40 with a team of horses, eating what we grew. Kids don’t get out and ride bikes; they’re playing video games and eating crap. There’s very little doubt how we got to this problem,” says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, near Dallas.

Yet, the nation’s number one killer, which can fester for decades without symptoms, is largely preventable and reversible.

Only 15 percent of CVD is related to genetics; the rest is attributed to lifestyle, and the right choices can make all the difference. The key is to adopt heart-healthy habits before the body delivers a potentially fatal warning.

“The initial presentation of heart disease can be an acute catastrophic event that results in death in half the men and two-thirds of the women. That’s not treatable,” warns Osborne.

Know the Risk Factors

The first step toward cardiovascular health is awareness. Important indicators of CVD risk include: 4 High blood pressure (over 140/90) 4 High cholesterol (over 240 mg/dL) 4 High triglycerides (over 200 mg/dL) 4 High blood glucose (over 140 mg/dL) 4 Obesity (BMI over 30) 4 Inflammation (hsCRP test above 2 ml/dL) 4 Physical inactivity (less than 30 minutes a day) 4 Smoking or vaping (any at all) 4 Chronic stress 4 Loneliness

metamorworks/Shutterstock.com

The Lifeblood of Heart Health

Any of these factors can increase the risk of CVD, but possessing a cluster of the first five comprises a condition called metabolic syndrome, which significantly increases the potential for heart disease and Type 2 diabetes—itself a significant risk factor that can damage blood vessels, as well as the organs they support.

“While diabetes is the seventh-leading cause of death in the United States, this figure belies the fact that most people with diabetes die of heart disease, kidney failure and other complications,” says Brenda Davis, RD, of Alberta, Canada, author of Kick Diabetes Essentials: The Diet and Lifestyle Guide.

Metabolic syndrome, like CVD, has few obvious symptoms and is on the rise: Nearly one-third of adults in the U.S. have it, according to the CDC. The one distinct marker for the condition is an accumulation of fat around the waistline, characterized by a measurement of over 35 inches for women and 40 for men.

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“When a disease is lifestyle-induced, the only thing that can reverse it is a dramatic change in diet and lifestyle,” says Davis. “We’ve seen over and over again that it works.”

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n Know the Numbers

CVD flies under the radar even though it’s increasingly common at younger ages. The Journal of the American Medical Association released a study in December 2019 stating that about one in four young adults in the U.S. have pre-diabetes, putting them at increased risk for Type 2 diabetes and CVD.

Lisa McDowell, director of clinical nutrition and wellness at St. Joseph’s Mercy Health System, in Ann Arbor, Michigan, and team dietitian for the Detroit Red Wings, works with elite athletes of all ages and notes that they more likely know their favorite player’s jersey number than their own health numbers. “Learn what your blood pressure is, know your body mass index, get your cholesterol levels and triglycerides and your [hemoglobin] A1C.

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There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers. ~Lisa McDowell Know these numbers early on and, if there’s a problem, fix it,” she advises.

While simple blood tests help monitor indicators for CVD, more sophisticated tests can be even more revealing. In 2018, the American College of Cardiology and the American Heart Association (AHA) jointly issued new guidelines for patients over age 50 to get a computerized tomography (CT) scan to determine their calcium score. The procedure checks for hardening of the arteries and predicts the risk of a 10year future cardiovascular event.

“This identifies people who have preclinical atherosclerosis, regardless of risk factors,” says Osborne. “It also helps people modify behaviors, because they are faced with a diagnosis.”

Yale R. Smith, a Melbourne, Florida, M.D., who specializes in metabolic and functional medicine, utilizes the U.S. Food & Drug Administration-approved protein unstable lesion signature (PULS) blood test. Recommended for patients in their 40s, it measures inflammatory biomarkers for the body’s immune system response to arterial injury and provides a chronological heart age and risk of a CVD event.

“If you can show someone the future, it’s a wake-up call to make lifestyle changes to increase longevity,” Smith says.

n Eat for Heart Health

Perhaps the single most important change that people can make is diet.

“But a lot of people don’t want lifestyle medicine—they’d rather take a statin with their Big Mac,” says McDowell.

Preventing or reversing CVD requires diligence, but it’s largely about eating real, whole food—and mostly plants.

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This means avoiding processed foods and consuming less salt, trans fats, saturated fat and cholesterol; and more fruits, vegetables, whole grains, nuts and seeds.

“There’s not an excess of blueberries in the American diet; there’s an excess of relatively inexpensive, highly processed junk foods in large containers,” says McDowell. Overcoming the urge to grab fast and easy foods requires education.

“Everyone needs to learn how to read a food label and avoid foods linked to vascular disease,” she adds.

Vegans have healthier cholesterol levels in their blood compared to vegetarians, which in turn have better levels than meateaters. Study-verified diets that lower CVD indicators also include the Mediterranean diet, as well as two developed by the National Heart, Lung, and Blood Institute: the Dietary Approaches to Stop Hypertension (DASH) diet and the Therapeutic Lifestyle Changes (TLC) diet, which also addresses exercise and weight control.

“I don’t believe that one diet fits everybody, but there’s a preponderance of evidence that the more plant compounds you get, the better off you are,” says McDowell.

Some cardiovascular boosters:

Leafy greens flush out excess sodium and magnesium, and reduce inflammation.

Berries improve circulation by boosting nitric oxide, which expands blood vessels.

Pomegranate juice lowers blood pressure and reduces plaque formation.

Walnuts, peanuts and almonds lower LDL, the “bad cholesterol”.

Oily fish, chia and flax seeds with omega-3 fatty acids lower triglycerides.

Soy with anti-inflammatory isoflavones helps dilate blood vessels. “We could eat tofu, tempeh, miso, edamame, soy beans or even organic soy ‘veggie meats’ in place of red meat,” says Davis.

Yogurt, kefir and other fermented probiotic dairy products help improve glycemic control, blood lipids, cholesterol and blood pressure.

Supplements can be very helpful: Red yeast rice extract, much like a statin, significantly lowers total cholesterol and LDL.

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Coenzyme Q10, a powerful antioxidant, lowers blood pressure and combats the side effects of statins.

Omega-3s in fish oil supplements reduce heart risk in healthy people and those already diagnosed with CVD risk.

Nicotinamide riboside improves blood pressure and arterial health in those with mild hypertension.

Garlic, fresh or in capsules, can lower cholesterol and blood pressure.

n Move It

Sitting all day and then briefly exercising doesn’t provide the same benefit as moving periodically throughout the day.

Take more frequent breaks from sitting, get up to move around for a couple of minutes every 30 minutes.

Exercise strengthens the endothelium, the innermost of an artery’s three layers, and produces nitric oxide, which helps

keep arteries open and healthy. Getting the blood moving lowers cholesterol and blood pressure, and increases oxygen and nutrients to the body.

Exercising outdoors provides additional benefits. Research from the Barcelona Institute for Global Health found that exposure to green spaces helped prevent metabolic syndrome.

n Stress Less, Socialize More

Spending even 20 minutes outdoors in nature can do wonders for high blood pressure and cortisol levels, studies show.

Walking or talking with a friend deepens social engagement, a key factor in lowering CVD risk: “Having the right tribe is crucial,” says McDowell. “If you’re with people who support you and make you laugh, you feel less stress.”

Walking a dog outdoors gets three cardiovascular pluses—exercise, nature and

sociability, as dogs tend to be tail-wagging ice-breakers. Further, merely stroking a pet lowers blood pressure.

Apps like Headspace and Insight Timer make it easy to do meditation, which studies suggest may reduce overall CVD risk.

n Don’t Smoke

Not starting to smoke or vape at all is ideal for cardiovascular health, but quitting allows the body to begin to heal, reducing the risk of coronary heart disease after one year by 50 percent, reports the AHA; 14 years later, the risk is the same as a non-smoker’s.

“It’s not intuitively easy to make healthy decisions,” says McDowell. “We have to learn how to make good choices.”

Julie Peterson writes from rural Wisconsin.

Connect at JuliePeterson2222@gmail.com.

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consumption of refined carbohydrates, simple sugars and fatty foods, contributing to arteriosclerosis.

A cluster of conditions that affect up to a third of Americans, metabolic syndrome is defined by high blood pressure; high levels of blood sugar, cholesterol and triglycerides; and excess fat around the waist. It’s closely linked to Type 2 diabetes, another CVD risk factor.

Obesity

Assess Personal Risk High Blood Pressure

High blood pressure occurs when the force of blood pushing against the vessel walls is too high, making the heart and vessels work harder. The friction damages the endothelium—the inner lining of veins and arteries—plaque builds up, the vessels narrow and blood pressure increases even more. Contributing factors include being sedentary, overweight and consuming excessive alcohol or salt.

High Cholesterol

A waxy, fat-like substance found in all cells of the body, cholesterol can pile up (mostly as a consequence of poor diet) and stick to arterial walls, creating plaque that stymies blood flow to the heart.

High Triglycerides

The end product of digesting fats in food, triglycerides become fat in the blood that gives the body energy. Numbers climb with

Obesity—which afflicts almost 40 percent of American adults—causes chronic inflammation, harms the endothelium and causes poor cholesterol numbers. A 12year study of 17,640 Europeans, published in the European Heart Journal, found that obese people with metabolic risk factors were two-and-a-half times as likely to have heart disease as those of normal weight.

Stress

When stressed by such factors as work overload, family strife or traumatic memories, the body releases adrenaline, which causes acceleration of breathing and heart rate, contraction of vessels and a rise in blood sugar. Chronic stress can cause constricted arteries that lead to arteriosclerosis and inflammation of the endothelium.

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Metabolic Syndrome

Further, stressed people often turn to vascular-destructive activities such as smoking, drinking and binge eating.

Standard American Diet (SAD)

Previous studies have linked processed foods to hypertension and high cholesterol, and a 2019 British Medical Journal study of 105,000 adults reported that a 10 percent increase in the consumption of processed foods corresponded to a 12 percent overall increase in cardiovascular disease.

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Inflammation

Chronic inflammation, caused by such factors as fried and processed foods, smoking, obesity, alcohol and stress, can trigger the immune system to attack healthy tissues, including the endothelium, raising CVD risk. C-reactive protein (CRP), an inflammation marker, is measured by the hsCRP blood test. Men with higher CRP levels had three times the risk of heart attack and twice the risk of stroke, Harvard scientists have found.

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Physical Inactivity

A lack of regular, ongoing physical activity has been shown to dramatically increase obesity, blood pressure, cholesterol and inflammation. A 2019 British study found that artery functions declined and CVD risk factors worsened in just two weeks when active exercisers reduced their daily steps from 10,000 to 1,000.

Smoking and Vaping

Nicotine, carbon monoxide and chemicals in cigarettes increase blood pressure and heart rate, damage the endothelium and cause blood platelets to clot more, which is why smokers are two to four times more likely to get cardiovascular disease. Ecigarettes and cigars may be worse due to higher doses of nicotine, the AHA warns.

Loneliness

People need people: Harvard researchers examined 23 studies that involved 181,000 adults and found that loneliness, social isolation or both were associated with increased risks of heart attacks (29 percent) and strokes (32 percent).

February 2020

23

Food always tastes better in the season it was intended to be eaten in. ~Brigit Binns

A Feast for All Seasons Embracing the Rainbow Year Round

N

by April Thompson

o matter where we live, eating seasonally in winter doesn’t have to be boring or limiting; a culinary adventure awaits the home chef that’s willing to leave avocados and asparagus

to their rightful seasons and embrace the winter rainbow of bitter greens, sweet potatoes, sunny citrus and fuchsia beets, among other timely delicacies.

“Sometimes people think of winter

foods as brown and soft and boring, and it’s absolutely not the case. Winter brings bright things like pomegranates, beets and citrus, which offer color and acidity,” says Brigit Binns, the Paso Robles, California author of 30 cookbooks, including Cooking in Season: 100 Recipes for Eating Fresh.

Eating seasonally is especially important in winter, says Shannon Stonger of Texas, author of Simple Food for Winter: 30 Grain-Free Recipes to Get You Through the Dark Days. “Winter foods like fermented vegetables, root vegetables, squashes and hardy greens are especially helpful in the colder, darker months, when our bodies are in need of comfort foods as well as pre- and probiotic foods,” says Stonger, a homesteader and founder of the blog NourishingDays.com.

There are plenty of other reasons to stick to a seasonal diet in winter, adds Binns.

“Food always tastes better in the season it was intended to be eaten in. Seasonal foods are naturally ripened, rather than harvested early and trucked in. In addition to enhanced flavor, eating seasonally helps minimize use of fossil fuels to bring our food to us, and is likely to be less expensive.”

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conscious eating

Winterizing the Kitchen

Much of the fall harvest, particularly root vegetables, stores well through the winter (hence the idea of a root cellar), extending produce across seasons, according to Steven Satterfield, chef and author of Root to Leaf: A Southern Chef Cooks Through the Seasons. There are lots of root vegetables beyond just carrots and potatoes to be enjoyed in winter, including sunchokes, parsnips and turnips, which can be used creatively rather than “boiled to death,” says Satterfield. For example, the Atlanta restaurateur incorporates parsnips into an upside-down cake with winter spices like nutmeg, black pepper and ginger.

Binns likes to add texture to winter dishes with nuts, color with herbs, and crunch with a winter vegetable like fennel.

Warming soups are always comforting during the coldest season, but she also likes warm salads, like a beet and escarole salad drizzled with a warm sherry vinaigrette.

Satterfield suggests that specialty citrus like blood oranges, Meyer lemons and cross-hybridized varieties such as tangelos and pomelos are fun to inter-

sperse with winter vegetables to maximize brightness and freshness. A lot of winter produce can be great in raw form as well, he adds, including Brussels sprouts, rutabaga or daikon radish, shaved thinly or julienned into a salad.

Winter squash is a favorite staple of the Stonger family in the cooler months.

“It is easy to grow, easy to store and so deliciously sweet and rich. We roast it as a side dish, mash it as a sort of breakfast porridge or make soups and curries from it,” says Stonger.

Satterfield suggests using all the parts of winter vegetables to maximize the harvest and minimize food waste.

For example, the seeds of winter squashes can be roasted with herbs and spices and eaten as is, churned into other dishes such as a squash seed granola or blended and strained into a homemade broth to add some texture, fat and flavor. After roasting carrots with Moroccan spices, Satterfield suggests taking the leafy carrot tops and chopping them with cilantro and garlic to make a green sauce to crown the carrots. Swiss chard stems can also

be chopped and cooked into Portuguese bread soup, with leftover stale bread made into olive oil croutons and egg whites stirred in at the end.

Winter Health Boosters

Beyond selecting seasonal produce, chefs recommend a few key dietary tweaks in winter, such as stepping up vitamin D consumption. “Since you’re not seeing a lot of sun this time of year, it’s more important to get it through colorful vegetables like carrots, cabbage or radicchio.

Watermelon radishes are another winter vegetable full of vitamins,” says Binns.

“You can grow your own sprouts throughout the winter as a great microgreen option. Sprouts are incredibly high in enzymes, something often lacking in other winter dishes,” suggests Stonger.

“Fermented vegetables and other fermented foods can make up the difference in winter.”

April Thompson is a freelance writer in Washington, D.C. Connect at AprilWrites.com.

February 2020

25

Winter Salad Wonders For the vinaigrette: Fresh orange juice or as needed 1 Tbsp champagne vinegar ¼ cup extra-virgin olive oil Sea salt and freshly ground pepper Cut the celery in half lengthwise. Using a serrated vegetable peeler or a mandoline, shave the celery into thin strips lengthwise down the ribs. Cut the strips in half crosswise and place in a bowl of water. Set aside.

Separate the mâche leaves and transfer to a shallow serving bowl. Working on a plate to capture all the juices, use a serrated knife to cut a thick slice off the top and bottom of each citrus fruit. Working with one fruit at a time, stand it upright and, following the contour of the fruit, carefully slice downward to remove the peel, pith and membrane. Set the fruit on its side and cut crosswise into slices about ⅜-inch thick, discarding any seeds. Transfer the slices to the bowl with the mâche, reserving the juices for the vinaigrette.

Mixed Citrus Salad With Mâche, Fennel and Celery Winter is the height of citrus season, with an appealing display of oranges, mandarins, tangerines, tangelos, pomelos and more in the best-stocked markets. Use a varied mixture of sweet-tart types for the prettiest, tastiest salad.

Yields: 4 servings 2 ribs celery 2 bunches mâche 2 lb mixed citrus fruits, such as navel oranges, blood oranges, tangerines, mandarins and pomelos ½ fennel bulb, trimmed 8 kumquats ¼ cup sliced almonds, toasted

Cut the fennel lengthwise in half. Using a mandoline or a sharp knife, cut the fennel crosswise into very thin slices and tuck among the citrus slices. Drain the celery and distribute evenly over the salad. Using the serrated knife, cut each kumquat crosswise into very thin slices, discarding any seeds. Scatter the kumquat slices evenly over the salad, then sprinkle the almonds over the top.

To make the vinaigrette, pour the reserved citrus juices into a measuring cup. Add enough additional orange juice to measure ½ cup then add the vinegar. Whisking constantly, slowly add the olive oil and whisk until well combined. Season to taste with salt and pepper. Drizzle the vinaigrette over the salad, toss gently to coat, and serve.

From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

26

Lancaster-Berks

NALancaster.com | NABerks.com

You can grow your own sprouts throughout the winter as a great microgreen option. ~Shannon Stonger

Chard and Squash Salad 1 small winter squash, such as sweet dumpling, acorn or golden 2 small beets, trimmed 1 Tbsp olive oil 1 bunch Swiss chard, tough ribs removed and leaves torn Red wine vinaigrette or vinaigrette of choice Sea salt and freshly ground pepper Cut the winter squash into wedges and remove the seeds, if desired. Transfer the wedges to a baking dish. Halve the beets and add to the dish. Drizzle with the oil and toss to coat. Bake in a preheated 450° F oven, stirring once, until tender and lightly browned, 20 to 40 minutes. Let cool. Peel and slice the beets. Place the chard in a bowl, drizzle with some of the vinaigrette. Toss to coat. Add the squash and beets, drizzle with the remaining vinaigrette, and season to taste with salt and pepper.

From Cooking in Season: 100 Recipes for Eating Fresh, by Brigit Binns

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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.

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

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

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

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

Now Explore Your Options

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

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

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

What To Look For

When researching natural, organic mattresses, look at these areas: 1. Visit a store that carries the top certified natural and organic brands including Naturepedic, Posh + Lavish, Hypnos, Gold Bond and iAdjust.

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

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

Look for a store that offers a clean pillow to test out. “We offer the only

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

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

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

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

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

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

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

Freelance writer Kevin Donlin is based in Minneapolis.

FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0220) to Gardner’s Mattress & More to receive: • • • •

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fit body

VITAL STEPS The Path to Vascular Fitness t is well-known that exercise combats cardiovascular disease by balancing blood pressure and managing blood sugar, but aerobic exercise, not resistance training, takes the prize for keeping the body’s thousands of miles of blood vessels more supple. A 2017 study published in the journal Medicine & Science in Sports & Exercise shows that all-extremity exercise like brisk walking improves arterial flexibility in older individuals; even those with a sedentary history.

Moving the body regularly also lowers stress hormones like cortisol that can ignite damaging vascular inflammation. A West Virginia University study presented at the 2016 Experimental Biology meeting in San Diego showed that aerobic exercise fosters healthy blood vessels in rats exposed to chronic stress.

Combining aerobic exercise with good diet and paying attention to triglyceride levels all help to keep us young from the inside-out.

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According to a 2015 study by the University of Missouri School of Medicine published in Experimental Physiology, walking just 10 minutes after prolonged sitting can restore blood flow in the legs and improve impaired vascular function.

Results like these are another reason to get up and move. Walking, running, swimming, cycling, jumping rope and playing tennis are all excellent options.

NALancaster.com | NABerks.com

“For blood vessel flexibility, any sort of sustained aerobic exercise helps. Find something you enjoy so that you’ll keep doing it in the long term,” says Alex Hutchinson, New York Times bestselling author of Which Comes First, Cardio or Weights?

Fitness Myths, Training Truths, and Other Surprising Discoveries from the Science of Exercise. The Toronto-based, Outside magazine science columnist underscores that treadmills and walking outside foster equal benefits by increasing the heart rate.

The American Heart Association recommends 150 minutes per week of moderate aerobic exercise. Dr. Regina Druz, a board-certified cardiologist and medical director of the Integrative Cardiology Center of Long Island, explains, “This translates into 30 minutes a day, five times a week. A specific exercise program may be helpful for those with a medical condition, but for overall vascular health, any physical activity like walking or taking the stairs will do.” Druz also highlights the role of nitric oxide: “One of the most studied mediators of vascular health is [nitric oxide], which makes arteries flexible.”

Research findings published in 2018 in the journal Hypertension spotlight the correlation between the number of daily steps and arterial plasticity through a technique called pulse wave velocity, which measures how fast blood travels from the heart to the

brisk walk /Shutterstock.com

I

by Marlaina Donato

feet. The evidence suggests that 1,000 extra steps a day foster significant vascular improvement.

Judy Heller, a walking coach and founder of Wonders of Walking, a fitness program in Portland, Oregon, concurs: “Moving throughout the day, not just once a day, is most important.” Heller is a firm believer in consistency. “My aunt lived to 107 and remained in her three-story house.

Her words to me were, ‘Judy, don’t ever stop walking.’ Small changes yield greater rewards over time. We’re meant to move.”

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Superfoods and Supplements

Nitric oxide, responsible for the dilation and contraction of blood vessels, is produced by exercising and helps to protect the smooth interior lining of the arteries from excessive plaque accumulation. Adding nitric oxide-boosting foods to an already healthy diet can give us an extra edge over vascular conditions like stroke and peripheral artery disease. “Beets, arugula, spinach and rhubarb are all good sources of dietary nitrate.

They’re not miracle supplements, but if you make these foods a regular part of your diet, you’ll have a positive effect on your arteries,” says Hutchinson.

Research by Florida State University published in the Journal of the Academy of Nutrition and Dietetics reveals that a onecup daily serving of blueberries helps to protect the arteries from stiffness. Watermelon, rich in the nonessential amino acid L-citrulline, also packs a nitric oxide punch.

Full-spectrum vitamin E is another good option, especially for addressing peripheral artery disease and reducing serum triglyceride levels that are often seen as secondary to “bad” cholesterol levels, but which low levels are vital to cardiovascular health.

Druz cautions against using supplements as substitutes for healthy nutrition and exercise, and underscores the importance of dialing down stress, “I advise my patients to build stress resiliency, which involves recognizing and practicing stress response. This, along with nutrition and consistent exercise, will lower inflammation and help build stress resiliency.”

Marlaina Donato is an author and composer.

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inspiration

CHOOSING LOVE How to Cope With Fearful Times

I CONNECT

with us and stay informed about health events near you Tell us what you

THINK LEARN

how to lead a healthier and sustainable lifestyle Natural Awakenings Lancaster/Berks @NAwakenings

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Lancaster-Berks

by Scarlett Lewis

t’s hard to make sense of some of the troubling things we see on TV and read about in the news. Our kids ask us, “Why are these things happening?” It’s an important question and it all comes down to two competing feelings: fear versus love.

When we see disturbing images such as school shootings or political opponents attacking one another, it cultivates anxiety, which is epidemic in our society.

When left untreated, it can lead to negative outcomes including substance abuse, depression, suicide and violence. Often, we look to those in perceived power to solve these issues. Perhaps what we haven’t considered is that these are not political issues; rather, they are issues of the heart and only we can solve them.

So we continue to see pain and suffering played out before us. We feel powerless and this feeds our unease. Our personal safety is a priority and external safety measures sometimes fail. If we don’t feel safe, nothing else matters. There is a solution.

The opposite of anxiety and fear is love.

When we examine the trajectory of most societal ills, there is often an arc of loneliness, depression, isolation and often abuse.

From a young age, we can learn to choose love as a thoughtful response to any situation. When we do this, we take back our personal power. We become part of the solution to the issues we see, and science tells us that others will do the same.

NALancaster.com | NABerks.com

There is a formula for choosing love. It starts with courage. My son Jesse was a 6-year-old boy who stood up to the shooter that came into his first-grade classroom at Sandy Hook Elementary School and saved nine of his classmates’ lives before losing his own. We all have that courage within us: the courage to be kind, to speak our truth, to do the right thing.

We can only have one thought at a time, so we can shift our thinking by replacing a negative thought with a grateful one. Forgiving helps us to take back our personal power and is a gift we give ourselves. It is the foundation of healthy relationships that lead to greater happiness and connection in our lives. Compassion in action helps us step outside our own busyness, distraction and even pain to help others.

When we do this, we’re choosing love and helping to create a safer, more peaceful and loving world. When we model the practice of these character values as a thoughtful response for our children, they grow up to do the same.

Scarlett Lewis is the founder of the Jesse Lewis Choose Love Movement, a nonprofit organization whose mission is to ensure every child has access to social and emotional education and support. Connect with her at Info@JesseLewisChooseLove.org.

product spotlight

healing period and was effective in relieving symptoms such as itching, tingling, burning and swelling. The authors suggest that there exists some indication that using lemon balm may prolong intervals between herpes episodes.

The effectiveness of the lemon balm salve towards inflammation, rashes and hives is still unknown. O’Donnell, though, personally states that she, “has gotten very good results,” from her product. “The effectiveness increases with an early treatment of the infections.”

O’Donnell adds, “Due to lemon balm’s calming effect, it may also be taken as a tea, to calm jittery nerves and lessen anxious behaviors.”

Kulprit’s Lemon Balm Salve

by Ava Hampton and Gisele Rinaldi Siebold

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atherine O’Donnell, owner of Kulprit LLC, created Lemon Balm Salve to provide soothing relief from herpes simplex viral breakouts, cold sores, shingles and blisters.

According to O’Donnell, the benefits of the salve are due to lemon balm, its main ingredient, which calms irritated, fragile skin and relieves burning and itching. “When I apply the Lemon Balm Salve to my minor cuts and scratches, the abrasions are gone quickly,” she says.

Native to southern Europe, North Africa and parts of Asia, lemon balm or Melissa officinalis is a perennial herb from the mint family that has been cultivated to grow in the U.S. and in mild climates throughout

regions of the world. The wide variety of flavonoids, tannins and Rosmarinic acid are believed to provide the salve’s antiviral properties.

According to research published in Medical Herbalism, Journal for the Clinical Practitioner, a German trial studied the effectiveness of a lemon balm topical cream for the treatment of herpes simplex labialis. A significant difference in the size of the affected area and blisters, compared to placebo, was found by day two of the therapy, which is particularly worth noting since symptoms in those suffering from herpes simplex labialis are usually most intense at that time.

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GOOD HEARTS START YOUNG

Boosting Kids’ Cardiovascular Health

W

by Ronica A. O’Hara

e don’t often think of children as having cardiovascular problems, but evidence is mounting that many youngsters today—because of scant exercise, poor eating habits and excessive screen time—are on track to experiencing serious heart and circulatory problems later in life.

“Instead of taking a wait-and-see approach by treating disease later in adulthood, we should help children maintain the standards of ideal cardiovascular health that most children are born with,” reports Julia Steinberger, M.D., director of pediatric cardiology at the University of Minnesota Medical School, in Minne-

apolis, and lead author of a 2016 scientific statement on children’s cardiovascular health from the American Heart Association (AHA).

In a March 2019 update, the AHA noted that fewer than 1 percent of children meet all seven criteria, or metrics, for ideal cardiovascular health; half of all children meet merely half the measures, which include physical activity, healthy eating, not smoking, attaining ideal body mass index (BMI), total cholesterol, blood pressure and glucose readings.

Poor metrics in a child are linked to such adverse outcomes as heart attacks, heart failure and stroke in adulthood, advises Elaine Urbina, M.D., director of preventive cardiology at Cincinnati Children’s Hospital Medical Center, adding that poor metrics in teens are linked to fatty build-up in the neck arteries and arterial stiffness later in life.

But starting in utero, crucial strategies can promote strong cardiovascular systems in kids. Children born to mothers with low vitamin D levels have about a 60 percent higher risk of elevated systolic blood pressure between ages 6 and 18, reports a Boston Medical Center study in the journal Hypertension; vitamin D supplementation during pregnancy may head that off. Other important strategies include:

Get them moving. Children should be physically active at least 60 minutes a day, the AHA recommends, but among

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kids 6 to 11, only half of the boys and a third of the girls meet that guideline; by ages 16 to 19, merely one in 10 boys and one in 20 girls do. A review of 50 fitness studies in 28 countries involving 25 million children concluded that American kids today are about a minute and a half slower running a mile than their peers 30 years ago.

“Aerobic exercises like running, swimming and cycling use the big muscles of the body and are excellent ways of stressing and strengthening the heart and lungs,” says study author Grant Tomkinson, Ph.D., professor of education, health and behavior studies at the University of North Dakota. Even simply walking to school in the morning for 10 minutes reduces stress in kids and curbs heart rate and blood pressure increases, a University of Buffalo study found.

S-F/ Shutterstock.com

Feed them well. About 91 percent of U.S. children

have what is classified as a “poor” diet that’s heavy in simple carbs like desserts and sugary drinks, the AHA reported. It recommends feeding kids a diet heavy in fruits, vegetables, fish and whole grains and low in sodium and sugary foods and drinks. A 2016 Centers for Disease Control and Prevention study of 2,142 children found

Instead of taking a waitand-see approach by treating disease later in adulthood, we should help children maintain the standards of ideal cardiovascular health that most children are born with. ~Julia Steinberger

that nine of 10 kids exceeded recommended sodium levels. A Cleveland Clinic study found that obese children eating a low-fat, plant-based vegan diet for four weeks began lowering their risk of heart disease by improving their weight, blood pressure, BMI, cholesterol levels and insulin sensitivity.

Don’t smoke or vape. The risk of a child developing

carotid plaque in adulthood was four times higher if one or both parents smoked without taking care to limit the child’s exposure; when they did take care, the risk was still almost two times higher, according to an Australian study in the journal Circulation. Discouraging a teen from vaping is also critical to future health: New research from the University of Kansas School of Medicine shows that adults that vape are significantly more likely to have a heart attack, coronary artery disease and depression compared with those that don’t vape or use any tobacco products.

Restrict screen time. Australian

6-year-olds that spent the most time in front of TVs, computers and video games had narrower arteries in the back of their eyes—a marker of future cardiovascular risk— reported a study in Arteriosclerosis, Thrombosis and Vascular. A study from Canada’s McMaster University found that kids with video game addictions sleep less, which in turn elevates blood pressure, lowers helpful HDL cholesterol and raises triglycerides.

Ronica A. O’Hara is a Denver-based health writer.

Connect at OHaraRonica@gmail.com.

February 2020

35

Linda Carroll on Skills That Make Love Last

by Kajsa Nickels

P

sychotherapist Linda Carroll was drawn into the dynamics of couples’ counseling three decades ago when she saw how in her own marriage, petty disagreements could turn into full-blown arguments with the potential for deep wounds.

She and her husband Tim worked on their issues by attending workshops across the country, including Imago therapy and PAIRS (Practical Application of Intimate Relationship Skills), which were so effective that she developed a curriculum called Love Skills by combining those tools, her experience as a married person and counselor, personal training from consciousness pioneers and resources from ancient my-

thology and spiritual/ religious traditions.

She has co-taught the course with her husband for more than 25 years. Her first book, Love Cycles: The Five Essential Stages of Everlasting Love, has been translated into several languages and details stages in romantic relationships. Her new book, Love Skills: The Key to Unlocking Lasting, Wholehearted Love, is a guide to developing a relationship toolkit.

What is the Love Cycles model?

It is based on the fact that feelings of love are seasonal. Like the seasons of the year, they are a natural progression of a relation-

ship. If you understand the seasons, you can pass through them. All relationships are teachers. If we allow them to teach us, we become free to love deeper and better.

What is the most difficult Love Cycles stage, and why?

Each stage has its own unique challenges.

For example, the first stage, the Merge, has a magic to it due to the chemical cocktail that floods your body when in the presence of your significant other. But this stage can be treacherous in that you can mistake your feelings for evidence that this is the “right” person for you. In the Power Struggle stage, feelings will have worn off and power struggles will start to show up. The third stage is Disillusionment. Differences between both of you really start to show up at this time.

The fourth stage is the Decision stage.

At this point, many couples find themselves wanting out. The key to making it through this stage is to remember that this, too, shall pass and to commit to working it out. It’s important to realize that life is not about getting an A+ at all times. Sometimes, we need to accept that a C- is okay; and if you do need to leave a relationship, it is possible to do it in a wholehearted way at best—at the least, to minimize damage. The fifth stage I call Wholehearted Love, a stage reached only through mindfulness and unconditional

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love. Because love has changing seasons, a couple will not stop at the fifth stage forever, but getting back to this state will become easier and easier as time goes on.

Leading the Way

What was your impetus for writing Love Skills?

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I have been teaching the program for 25 years and drew from my almost 40 years as a couples therapist, many trainings all over the country and own life experiences in my relationship with my husband to compile the program. Most couples lack the skills to manage the troubles of life. There is a skill to every aspect of a relationship, especially in communication: listening, speaking, knowing when to speak and when to be silent.

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Who is most likely to benefit?

The relationship you have with yourself is a core part of the Love Cycles model. If you do not have a good relationship with yourself, you cannot have a solid and meaningful relationship with another person. This is a couples’ book, although it can also be gone through by a single person if the partner is not interested in it. What I tell people is that you can only work on your part. If the other person doesn’t want to buy in or isn’t wholeheartedly on board—or at least partially willing—there is nothing that you can do about it. You need to be able to be okay and confident in yourself. You cannot change another person, but you can always change yourself.

What is one of the most important pieces of advice you have for couples?

I hope that couples come to realize that feelings of love are like clouds, always changing. A good relationship requires a skill set, which we practice whatever the feelings are. We are not born knowing how to love skillfully, but this skill set can be learned by anyone and will make you able to listen better and appreciate each other more.

Kajsa Nickels is a freelance author who resides in northeastern Pennsylvania.

Connect at FidelEterna45@gmail.com.

February 2020

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omeday, medical science will allow us to infuse damaged or aging organs with new cells, or to manufacture made-to-order organs on a 3-D printer.

These emerging techniques to revitalize worn-out body parts are on the drawing board in the field of regenerative medicine.

However, for the injured college athlete or the grandmother with compromised joint function, healing and pain relief can already be found in the form of prolotherapy and other non-invasive approaches that stimulate the body to heal itself.

Injection therapies using dextrose or the patient’s own platelets or stem cells are being used to naturally stimulate the body to produce collagen and rejuvenated tissue, offering hope to those with soft tissue injuries, osteoarthritis, degenerative disc disease and even pain syndromes like fibromyalgia. A recent review in the British Medical Bulletin of 10

NALancaster.com | NABerks.com

high-quality studies of dextrose prolotherapy in adults with mild to moderate osteoarthritis of the knee showed patients experienced significantly less pain and improved range of motion in both the short term and long term without adverse effects. Eighty-two percent of patients were satisfied with the treatment.

Controlled Inflammation

A type of regenerative medicine innovated by osteopathic physician Earl Gedney in the 1930s, prolotherapy induces low-grade, temporary inflammation with the intention of triggering connective tissue cells called fibroblasts in and around the injection site. “If you cut your arm or twist your ankle, various immune cells rush to the area to begin the repair process. This is a very basic comparison of what prolotherapy does with injections directed to specific anatomical points,” says Ross A. Hauser,

M.D., founder of Caring Medical Regenerative Medicine Clinics, in Fort Myers, Florida, and Chicago.

“Prolotherapy is used to treat osteoarthritis because it helps correct the underlying reason why it has occurred, which is joint instability. The body overgrows bone as a long-term response in an effort to stabilize an unstable joint,” Hauser says.

Naturopathic physician Brent Cameron, of Aurora Natural Medicine, in Gilbert, Arizona, suggests individualized treatment plans for best results. “My recommendations are very patientspecific, which is an important piece in prolotherapy.” Cameron says his patients are likely to start seeing relief in the first week.

“In many instances, they experience complete relief and mobility after a series of treatments.”

While Cameron attests to the efficacy of dextrose prolotherapy, he is cautious with recommending it for people with systemic inflammatory conditions. “Someone with a history of joint-related autoimmune response tends to mount stronger inflammatory responses. Other forms of regenerative medicine can be helpful for rheumatoid arthritis [RA], but not in the inflammation-mediated way, like prolotherapy and platelet-rich plasma (PRP) injections.”

One option, according to the Institute of Regenerative Medicine, in Boca Raton, Florida, might be very small embryonic-like stem cells (VSELS), an emerging form of regenerative stem cell therapy. These have shown promise in dealing with RA and other autoimmune diseases. Meanwhile, the Mayo Clinic Center for Regenerative Medicine is ramping up its research into approaches that stimulate the body to repair itself, with numerous ongoing clinical trials utilizing different injection therapies for the treatment of osteoarthritis.

The Power of Platelets

PRP injections are similar to prolotherapy, using platelets from the patient’s body instead of dextrose. “As blood flows through an injury site, the inflammatory chemicals trigger the platelets to release growth factors, which causes the torn fibers of the damaged structures to heal,” says Fort Worth osteopath Gerald Harris, of Texas Prolotherapy and Neural Therapy. PRP is sometimes used in conjunction with stem cell therapy, which is typically applied in cases in which something needs to be replaced, to help fill in gaps in ligaments or tendons, Harris says.

PRP injections have proven to be effective in easing chronic low back pain from damaged vertebral discs. An overview of research published in the Journal of Spine Surgery in 2018 found it to be safe, effective and feasible, with promising potential for the treatment of musculoskeletal disorders. Harris says that people that wish to avoid surgery or cortisone injections can benefit from PRP, which can also be applied topically to treat non-healing wounds like bedsores and diabetic ulcers.

Harris subscribes to the power of persistence. “Don’t give up.

With proper treatment there is a strong likelihood that you can live a happy, healthy life free from chronic pain.”

Marlaina Donato is the author of several books and a composer.

Connect at AutumnEmbersMusic.com.

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by Julie Peterson

rian Engler, of Drexel Hill, Pennsylvania, was asked to provide hospice care for a senior Akita. Tadao was underweight, weak, arthritic and had been severely neglected. He needed a place to live out his remaining days in comfort. Even though Tadao was unstable with severely limited mobility, Engler believed that the old dog had more than a little life left in him.

Engler’s veterinarian tried prolotherapy injection treatments for Tadao’s joint pain and he soon became more comfortable and gradually more active. “By the time we completed the treatments, he was able to get up and down with ease and started cruising around the kitchen looking for snacks on the counter,” says Engler.

Prolotherapy, short for proliferative therapy, isn’t just for dogs. Any animal with a joint can receive the regenerative injection therapy, which relieves pain by strengthening ligaments and tendons supporting the joint. It’s minimally invasive, involving the injection of a sugar solution directly into the affected area. The body’s inflammation response kicks in, resulting in regrowth of new fibers in ligaments and tendons.

Prolotherapy has been around a long time. It was used to treat lame animals

NALancaster.com | NABerks.com

around 1350 B.C. Back then, a hot poker was used to induce the inflammation response. In the 1930s, injection of an irritant solution at the site of the injury became the new method, and has since been shown in scientific studies to facilitate the repair and regrowth of connective tissue, ligaments, tendons, cartilage and other joint-stabilizing structures.

Modern prolotherapy has remained basically the same for the last 80 years, although the injected irritant solution is modified according to the veterinarian, the type of animal and the injury. Every vet uses a slightly different prolotherapy “cocktail”, which typically includes 50 percent dextrose and possibly several other ingredients the practitioner finds useful, such as saline, vitamin B12, lidocaine and homeopathic combinations. Some vets also offer platelet-rich plasma or stem cells in the injection mixture.

“Prolotherapy offers an effective alternative to surgery in a significant number of partial ligament tears or persistent joint pain issues,” says Judith M. Shoemaker, DVM, owner of Always Helpful Veterinary Services, in Nottingham, Pennsylvania.

“It’s quite inexpensive and the success rate

is very good. Many animals respond after just a few treatments.”

Shoemaker typically does prolotherapy treatments in three- to five-week intervals until the joint heals. She also looks to correct the underlying issues of the problem. “Joints don’t get torn up with normal movement,” she says.

Animals may have joint issues from falling, but other causes include overweight, long toenails or chiropractic issues. Prolotherapy stabilizes joints after an injury and achieves pain-free motion, but it’s only successful if the cause of the injury is remedied.

“Prolotherapy is a very important tool in integrative veterinary care, but it’s not a panacea, and it’s never a stand-alone treatment,” says Christin Finn, DVM, owner of the Canine Rehabilitation & Integrative Veterinary Center, in Kingston, Washington.

“It’s part of a combination of integrative treatments based on what is best for your pet.”

The right balance of treatments to help an animal feel comfortable could include laser therapy, osteopathic manipulation, acupuncture, physical therapy, custom braces, prolotherapy or rest.

Using prolotherapy in conjunction with other posture-correcting and integrative therapies is a win for pets and their owners. Surgery is fraught with complications and expensive. When prolotherapy is used as part of a comprehensive treatment plan, animals can recover from injuries that may have been debilitating or even fatal.

Ivey Sumrell’s Irish sport horse recovered from a severe injury. At 8 years old, Johnny was bitten on the neck by a stallion.

“His neck became unstable and he had severe problems walking,” says Sumrell, of Tryon, North Carolina. “Ultrasoundguided prolotherapy was done three times to all of his neck joints.” Johnny was able to be ridden and lived to be 22.

And Tadao, the dog that was expected to die in hospice care a year ago, is enjoying life. He’s now well-nourished and loved, and painlessly goes for walks and plays at the park. “Tadao is the poster child for what prolotherapy can do,” says Engler.

Julie Peterson writes about health and environmental issues. Reach her at JuliePeterson2222@gmail.com.

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Disrupting Disposables The Drive to Banish Single-Use Plastics

by Yvette C. Hammett

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niversities, sports There is momentum, Two-pronged efforts arenas, restaubut it is challenging. by businesses and indirants and other viduals to divert plastics businesses are taking up ~Eric DesRoberts from the waste system the call to “disrupt disposand replacing them with ables” as part of a global effort to dramatiEarth-friendly alternatives will eventucally cut down on single-use plastics. The ally pay off, experts say, but it will be a environmental problems caused by those long and slow process. However, momenubiquitous throwaways have become a tum is building, spurred by consumer mainstay of news reporting, and studies on demand and a growing number of enhow best to reduce them through public terprising businesses, organizations and policy abound. A recent Canadian research academic institutions. paper in the Marine Pollution Bulletin

At Penn State University, agriculexplores strategies such as bans, tax levies ture and biological engineering profesand education. Experts agree that it is not sor Judd Michael is working with sports just a litter problem, but a sobering matter facilities to lower both plastics use and of human and planetary health. littering; the initiative is working so well

As these plastics wind up in the oceans that their approaches may be taken up by and landfills worldwide, they can languish other schools across the nation. “One of virtually intact for up to 1,000 years, entanmy projects is with NASCAR’s Pocono gling and choking marine mammals and Raceway [also in Pennsylvania], where the terrestrial wildlife. Or, they break into toxic owners of the track wanted to continue microplastics that enter drinking water to make the venue more green,” he says. supplies, eventually ingested by humans.

“There is zero waste in suites for that Because plastics are made from petroleum, track, and they are initiating a compretheir production also adds to greenhouse hensive recycling program. They try to get gases that contribute to the climate crisis. tailgaters to participate, as well.”

NALancaster.com | NABerks.com

sherlesi/Shutterstock.com

green living

A lot of local folks have really changed their perspective. We see a lot more customers coming in and saying they appreciate that we are using compostable cups and compostable straws. ~Dana Honn

upon it,” he says.

“A lot of local folks have really changed their perspective. We see a lot more customers coming in and saying they appreciate that we are using compostable cups and compostable straws.”

It’s a slow, but steady effort, says Eric DesRoberts, senior manager of the Ocean Conservancy’s Trash Free Seas program.

“We have worked with a number of restaurants talking about why it is important to be taking action to keep plastics out of the

waste stream and out of the ocean.”

More people are volunteering to clean up and cut back on plastics, and more businesses are asking the nonprofit, Washington, D.C.-based, environmental advocacy organization how they can do their part. “There is momentum, but it is challenging,” says DesRoberts.

Yvette C. Hammett is an environmental writer based in Valrico, Florida. Connect at YvetteHammett28@hotmail.com.

On campus, Penn State provides bags of different colors for tailgaters with instructions for fans to separate recyclables in one bag and everything else in the other.

That program was exported to Pocono.

Michael is also working with PepsiCo, which owns Frito-Lay, to develop alternative packaging.

The University of Florida’s efforts began in 2012, when the campus freed itself from plastic bags, getting buy-in from Chick-Fil-A, Subway and other eateries that agreed to switch to alternatives. “We’ve been Styrofoam-free since 2012, as well,” says Allison Vitt, outreach and communications coordinator for the UF Office of Sustainability. “At the end of 2018, we officially switched over all to compostable straws.”

They feel like plastic, but are certified compostable, she says.

UF has engaged with Cupanion, a company that developed an app that has a “fill it forward” program, distributing money to clean-water charities worldwide.

“Since 2016, we’ve been working with them to reduce single-use plastic, rewarding people for reusing their bottles,” says Vitt.

Interested students, staff and faculty are given a barcode sticker to scan on their phone each time a bottle is refilled at a campus retailer or water fountain. The app provides points that can be redeemed for monthly prizes. “It also shows you your personal footprint—your cumulative impact, like how many single-use bottles you have avoided,” she says.

On a smaller scale, Dana Honn and his wife Christina went completely plasticfree upon opening Café Carmo, in New Orleans. “We only had about a dozen seats, but determined to have as little waste as possible. Every year, we were able to build February 2020

43

Scarlett Lewis and pirtuss/Shutterstock.com

Melissa Greene on the Healing Power of Writing

by Gisele Rinaldi Siebold

M

elissa Greene is a full-time writer and founder of Write From the Heart creative writing workshops.

After September 11, 2001, she was moved to create a writing program designed to share her belief that the act of writing—without stress—has the power to console, illuminate and heal. She teaches adults, children and teens, collaborates with schools and therapists, and leads workshops for cancer patients at the Milton S. Hershey/Penn State Cancer Institute and the Lancaster General Health Ann B. Barshinger Cancer Institute.

When did you start writing?

How has writing opened your heart?

I began writing stories around age 7. My father was a songwriter for Hollywood movies in the 1930s and 40s. I would sit on his lap at the piano when he sang his songs and savor the rhythm of his words, how they sat on each musical phrase. It was impossible not to experience the deep relief and joy that words and music brought to him. At these moments, I understood that writing was how he went inside to find a softness he rarely showed. It was his safe haven, and I wanted to connect with that place inside myself, too.

What inspired you to offer therapeutic writing classes?

In my 40-year career, I’ve written everything from advertising copy 44

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to Hollywood previews of coming attractions. I’m also a published poet, lyricist and short story writer. In the 1980s, I had the good fortune of working with a professor at Williams College who highlighted the good in my work rather than the errors, helping me to overcome anxiety and perfectionism. I learned to see beyond the academics of writing into the heart of the work, and into myself; to value my passion for writing over the need for publication. I discovered that it’s all about a longing to express, rather than simply about technique; that humor plays a huge role in helping us relax and write, so that ideas are able to unfold on their own. Most of all, I learned that my responsibility as a mentor is to hold a student’s deepest thoughts and feelings sacred.

How has the culture around therapeutic writing changed both in general and in health care?

The idea of expressive writing as emotional support, along with all the arts, is not new, but has long been undervalued, especially within the medical community. Thankfully, those experiencing health challenges have recognized a need for healing options and spoken up. Because of this, the arts are no longer designated as New Age, but recognized as valid healing modalities. This is also thanks to oncologists and therapists at hospitals such as Hershey Medical Center, who recently gave Write From the Writing class Heart the opportunity to

NALancaster.com | NABerks.com

teach a clinical study researching the effect of creative writing on cancer patients. With these and other positive results, art and science have begun to link arms.

What is the biggest fear you see in new writers?

Perfectionism. The idea that we must hit the page running, that greatness must pour out of us within minutes, otherwise we’re no good.

What is your response to that fear?

That there is no right or wrong in creating. Writing is not a machine requiring answers. It’s a magic all its own, filling a person with the joy of self-understanding and the freedom to feel.

What are the most important things writing has taught you over the years?

Writing is the place I call home. It has taught me to trust my instincts and senses; to listen for and delight in the sound of geese in flight or the sight of dawn breaking across the desert; to be patient as these images emerge. But especially, that it is a frontier of endless surprises that lead to healing and hope.

For more information, call 717 393-4713, email Melissa@WriteFromTheHeart.us or visit WriteFromTheHeart.us. See ads, pages 32 and 51.

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

TUESDAY, FEBRUARY 4 Coping with the Loss of a Parent or Sibling – 6:308pm. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Free. No registration needed.

For info: 717-391-2413 or 800-924-7610. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

WEDNESDAY, FEBRUARY 5 PASA Sustainable Agriculture Conference – (thru Feb 8). Farmers, food system professionals, educators, advocates, homesteaders, and others will gather intensive learning on 100+ food and farming topics. Educational sessions are interspersed with networking, live music, a seed swap, knitting circles, movie screening and regionally sourced meals. Held at the Lancaster Convention Center, downtown Lancaster. For info and registration: 814-349-9856 or PASAFarming.org.

THURSDAY, FEBRUARY 6 Craft Circle at Bent Limb Farm – 5:30-8pm. First Thursdays. Bring your own crafts for a relaxing time of fellowship. Free. Call to reserve your spot. Bent Limb Farm, 592 Stone Hill Rd, Shoemakersville.

484-797-2263. BentLimbFarm.com.

FRIDAY, FEBRUARY 7 A Oneness & Wholeness Retreat for Women – (thru 2/9). Ignite your feminine soul, dive into your spiritual power and explore your purpose and passion. Attendees will practice techniques intended to grow courage, build self-esteem, deepen trust, expand compassion and creativity, grow joy, and come into a more profound self-acceptance. $159 includes: lodging, meals, satsang, yin yoga, meditation, chanting, and more. Kula Kamala Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073.

KulaKamalaFoundation.org.

SATURDAY, FEBRUARY 8 Reiki Level I with Sarah Preston – 10:30am-4pm.

Learn a gentle, hands on energy healing technique that is deeply relaxing and revitalizing. Upon completion, you will receive your first attunement and a Reiki I certificate. $130 includes book.

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

SUNDAY, FEBRUARY 9 Second Sunday Sound Immersion – 7-8:30pm.

The Divine Feminine Sound Collective provides acoustic indigenous instruments and voice for accessing relaxation, Christ consciousness, healing and peace for yourself, for our world. $20. For info and tickets: Soundwise Health Associates, Suite 267 in Liberty Place, 313 W Liberty St, Lancaster.

SoundwiseHealth.com.

TUESDAY, FEBRUARY 11 Cooking Class: Cocoa Café Brunch – 10am12pm. A brunch everyone will love. Chef Hannah

Smith teaches a delightful menu that is rich in flavor, including orange-scented white chocolate scones, mixed greens with chocolate balsamic, pancetta and eggs, and chocolate granola and yogurt parfaits.

Hands-on class. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002.

ZestChef.com.

TUESDAY, FEBRUARY 11 Low-Sodium Suppers – 5:30-6:30pm. Adults.

Sodium is a sneaky ingredient that tends to hide in many ways. Learn how to create a delicious meal without the extra salt. Free. GIANT 1008 Lititz Pike, Lititz. Registration required at 717-293-1462 or kilene.knitter@giantmartins.com.

GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. A source of help, compassion, and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required for new attendees. Contact Marj Paradise at MParadise810@comcast.net. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

WEDNESDAY, FEBRUARY 12 Newly Bereaved Program – 10-11:30am (3-wk series; 2/12, 2/19, 2/26). If your loss was recent, this series provides an overview of common grief responses and will help you to begin to identify coping tools. Space is limited and registration is required. Free. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pike, Mount Joy. 800-9247610. HospiceAndCommunityCare.org.

FRIDAY, FEBRUARY 14 Sculpture for Psychotherapy & Education: Easy as 123 – 9am-12pm. In this workshop we identify the step-by-step basics of setting up a sculpture in psychotherapy, coaching and education settings.

Tuition: $45 Early bird discount, $55 thereafter.

Three CE credits for social workers, marriage and family therapists and licensed professional counselors, plus psychodrama credits. Karen Carnabucci, MSS, LCSW, TEP, 313 W Liberty St, Lancaster. 717-466-0788. RealTrueKaren.com.

SATURDAY, FEBRUARY 15 Noble's Birthday Open Barn – 9-11am. Sweet horse Noble’s 19th birthday celebration is a great time to learn more about Take Heart. For all ages.

Light refreshments served. If you bring the birthday pony a carrot and schedule a first appointment with counselor Dana Haldeman, MA, you’ll receive $25 off your first session (new clients only). RSVP Dana@TakeHeartCounseling.com or 717-8044774. Take Heart Counseling, 4675 New Holland Rd, Mohnton. TakeHeartCounseling.com.

Reiki II Okuden – 9am-4pm (part 2 on Sunday, February 16). This 2-day class introduces reiki symbols, mantras and remote healing. The symbols are used as a focus for enhanced grounding,

strengthening mental and emotional healing and to delve more deeply into the concept of oneness. $225. Helene Williams Reiki, 313 W Liberty St, Ste 203, Lancaster. 717-269-6084.

HeleneWilliamsReiki.com.

GiveLocal: Meet Milagro House – 11am2pm. Round up for Milagro House. Stop by Lemon Street Market to meet their #GiveLocal partner organization. Free. Lemon Street Market, 241 W Lemon St, Lancaster. 717-826-0843.

LemonStreetMarket.com.

Formulating Herbal Teas – 1-3:30pm. Guided by herbalist Sarah Preston, formulate your own tea blend to take home, while sipping on a cup of one of Sarah’s own blends. $30adv/$35 door. Radiance, 13 W Grant St, Lancaster. 717-290-1517.

MONDAY, FEBRUARY 17 Cooking Class: French Macarons – 6-8pm. Pastry Chef Danielle DiSanto will help you master the technique of making these petite French sandwich cookies that are crispy on the outside, yet tender and creamy on the inside. A hands-on technique class. $70. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

TUESDAY, FEBRUARY 18 A Wisdom Way of Knowing – 1:30-8:30pm.

Professor Marcella Kraybill-Greggo introduces the rhythm and tools of a Wisdom Way of Knowing which engages and harmonizes our three intelligence centers: heart, mind and movement, based on the work of Cynthia Bourgeault, a worldrenowned author, Episcopal priest and retreat leader. $10-$50 packages available. The Urban Well at Saint James Episcopal Church, 119 N Duke St, Lancaster. 717-397-4858 x 114. UrbanWell.org.

Coping with Loss of a Spouse or Companion – 6:30-8:30pm. Are you grieving the death of someone you care about? This group includes a presentation and an informal time to talk with others. Free. Essa Flory Hospice Center, 685 Good Dr, Lancaster. For info: Pathways Center for Grief and Loss, 800-9247610. HospiceAndCommunityCare.org.

THURSDAY, FEBRUARY 20 Parent/Grandparent & Me Cooking Class – 5:307:30pm. Children ages 6-12 will create a delicious and nutritious meal alongside a special adult in their life.

Linda Leeking will teach basic kitchen skills and apply it to some favorite winter comfort foods that the whole family will enjoy! Limited to 12 pairs ($80/1adult+1 child). Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

Lancaster Community Reiki Clinic – 6:308:30pm. 25 minutes of reiki offered every third Thursday of the month. By appt, by donation. Your donation covers expenses to allow volunteers to continue in service to the community. The Farm & Home Center, 1383 Acadia Rd, Lancaster. 717824-9209. LancasterCommunityReikiClinic.org.

FRIDAY, FEBRUARY 21 Karma, Varna & Dharma Retreat – (thru 2/23).

Dharma is duty, Varna is life situation and Karma is action. This retreat will allow you to stop, look, listen, seek, and discover the time, space and tools necessary to achieve your personal and spiritual goals. $199 includes lodging, meals, satsang, workshops, restorative yoga, meditation and chanting. Kula

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Kamala Yoga Ashram, 17 Basket Rd, Reading. 484509-5073. KulaKamalaFoundation.org.

SATURDAY, FEBRUARY 22 Vibrational Sound Therapy – 10am-4pm. Relax and release old patterns as therapeutic Himalayan singing bowls are chimed directly on your body.

Clear the mind and soothe the body. Sound healer Lori Stahl offers one-hour sessions this special day. $75 for 1 hour, $40 for 30 minutes. Radiance, 9 W Grant St, Lancaster. 717-290-1517.

Yoga for Cardiovascular Health – 1-3pm. Learn yoga poses and breathing techniques to benefit your heart. $20 or $10/member. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128.

WillowYogaStudio.com.

MONDAY, FEBRUARY 24 Kids Cooking Class: Greek – 4:30-6:30pm. Kids ages 8-12 will learn key kitchen skills that they will use throughout their entire life and recipes and confidence to make them at home. Spanakopita, meatballs, tzatziki and cookies are on the menu. $65. Pre-register. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-626-6002. ZestChef.com.

TUESDAY, FEBRUARY 25 Coping with Loss of a Spouse or Companion – 2-3:30pm. Are you grieving the death of someone you care about? This group includes a presentation and an informal time to talk with others. Free. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. For info: Pathways Center for Grief and Loss, 800-924-7610.

HospiceAndCommunityCare.org.

TUESDAY, FEBRUARY 25 Nutrition Store Tour – 5:30-6:30pm. Adults. Take a walk through the store with one of our nutritionists to discover her favorite products and learn quick tips for making better choices. Plus, get samples and coupons...all for free. GIANT 1360 Columbia Ave, Lancaster. Registration required at 717-293-1462 or Kilene.Knitter@GiantMartins.com.

Cooking Class: Spanish Tapas – 6-8pm. Tapas are hot or cold small portions that can be combined to form a meal. Join Chef Hannah Smith for this class that combines elegance without the fuss but big on taste. Hands-on class. BYOB. $70. Pre-register.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-626-6002. ZestChef.com.

WEDNESDAY, FEBRUARY 26 Rend Your Hearts: Ash Wednesday Day of Prayer – 9:30am-3pm. Susan Bowers Baker offers a Lenten Weekend Directed Retreat. Jesuit Center for Spiritual Growth, Wernersville, PA. Contact Melinda at MLeonowitz@JesuitCenter.org. 610670-3642. JesuitCenter.org.

2-Hour “Write for a Night” Workshop – 6:308:30pm. A pop-up evening of nothing but writing whatever comes, for no particular reason, with no particular goal except to please ourselves. A laidback non-intimidating gathering in an atmosphere of warmth, compassion and trust. Beginners welcome. Sharing optional. Mischief, a must. Write From The Heart Lancaster Studio. 717-393-4713.

WriteFromTheHeart.us.

FRIDAY, FEBRUARY 28 Yoga Psychology Retreat – (thru March 1). Yoga

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Psychology is a therapeutic approach to wellness and happiness that combines ancient practice and understanding of yoga and spirituality with modern evidence-based science in a way that’s practical and accessible. $199 includes lodging, meals, satsang, workshops, restorative yoga, meditation and more.

Kula Kamala Yoga Ashram, 17 Basket Rd, Reading.

484-509-5073. KulaKamalaFoundation.org.

provide peer support. Families meet with a Coping Kids & Teens counselor to determine if the group would be the best support option for them. Call by February 28th to schedule. Free. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pike, Mount Joy. 800-924-7610. HospiceAndCommunityCare.org.

Violin Meditation – 7-8:15pm. Heart chakra focus.

Professional violinist and yoga teacher Helena Lalita will guide students through a short session of gentle movement and breathing followed by long, deep relaxation and sound bathing. $20adv/$25 door.

Radiance, 13 W Grant St, Lancaster. 717-290-1517.

Memoir Writing Workshop – 6:30-8:30pm (5-wk series: Mondays thru April 13). “Writing Without Fear.” A fun, non-intimidating look at how creativity flows when we let go of our inhibitions. Write... to relax, in our safe haven of warmth, whimsy, and trust. Beginners welcome. Sharing optional.

Mischief, a must. Write From The Heart Lancaster Studio. 717-393-4713. WriteFromTheHeart.us.

SATURDAY, FEBRUARY 29 Girls Grow Strong Workshop Series: Growing Inward – 9:30am-3pm. Young women, grades 7th9th, explore their inner lives and unique identities, as they deepen their connection to themselves, others, and the natural world. Workshops include conversation, art, mindfulness practices, and activities. Held on the beautiful campus of the Jesuit Center in Wernersville. $50/session. To register: TinyURL.com/GrowStrongWinter.

AnnetteLGarber@gmail.com.

Tarot Readings with Magdalen – 10am-4pm. Just as the natural world offers guidance, inspiration, support and insight; so too can the artistic renderings of tarot imagery. $50 for 1 hour. Radiance, 13 W Grant St, Lancaster. 717-290-1517.

plan ahead TUESDAY, MARCH 3 Women’s Intro Writing Workshop – 6:30-8:30pm (5-wk series: Tuesdays thru 3/31). “Writing Without Fear.” A fun, non-intimidating look at how creativity flows when we let go of our inhibitions. Write... to relax, in our safe haven of warmth, whimsy, and trust. Beginners welcome. Sharing optional.

Mischief, a must. Write From The Heart Lancaster Studio. 717-393-4713. WriteFromTheHeart.us.

THURSDAY, MARCH 5 Men's Sort of, Truly, Wonderful Workshop – 6:30-8:30pm (5-wk series: Thursdays thru 4/2).

An unconventional workshop for those exhausted from discussing business and golf. Write a poem, short story, explore a memory…or just sit back and listen. Beginners welcome, sharing optional. Write From The Heart Lancaster Studio. 717-393-4713.

WriteFromTheHeart.us.

SUNDAY, MARCH 8 Second Sunday Sound Immersion – 7-8:30pm.

The Divine Feminine Sound Collective provides acoustic indigenous instruments and voice for accessing relaxation, Christ consciousness, healing and peace for yourself, for our world. $20. For info and tickets: Soundwise Health Associates, Suite 267 in Liberty Place, 313 W Liberty St, Lancaster.

SoundwiseHealth.com.

THURSDAY, MARCH 12 Coping Kids & Teens – 6-7:30pm. (6-wk series: Thursdays thru April 16). A series for children, teens and adults who are coping with the death of a loved one. Families gather for a light supper prior to each session before breaking into age-specific groups to

NALancaster.com | NABerks.com

MONDAY, MARCH 16

SATURDAY, MARCH 21 Intro to Fundamentals of the Art & Science of Sound Healing – 9:30am-6pm. $225 by March 12. Instructor: Lana Ryder. Held at Firefly Hollow Wellness Center, York. Soundwisehealth.com.

savethedate Jesuit Center Late Winter/Spring Events Lenten Weekend Directed Retreat: Friday, March 6 – Sunday, March 8; “Celebration of Women”: Opus One Concert: Sunday, March 8; Lenten Day of Prayer: Saturday, March 28; “I Carry Your Heart” Holy Week / Guided Weekend Retreat: Friday, April 3 – Sunday, April 5.

Jesuit Center for Spiritual Growth, Wernersville.

Contact Melinda at MLeonowitz@JesuitCenter.org.

JesuitCenter.org.

savethedate FRIDAY, MARCH 27 The Path Between Us Conference: The Enneagram and Healthy Relationships – 6-9pm.

Saturday, March 28, 9am-5pm. Learn how the Enneagram can guide you into more profound insights about yourself, God, and those around you so that you can experience healthier, more life-giving relationships. Presented by Parish Resource Center. Forest Hills Mennonite Church, 100 Quarry Rd, Leola. Tickets: 717-299-1113 or ParishResourceCenter.org.

savethedate SATURDAY, APRIL 19 Spiritual Awareness Workshop Part I: Saturday, April 19 – 9am-4pm Part II: Saturday, May 17 – 9am-5pm These interactive workshops feature exercises and meditations designed to increase personal spiritual awareness. Both workshops include Q&A, lunch and a vendor area. Offered by noted medium/energy healer/intuitive life coach Barb Ruhl and author DL Kline. Single workshop: $250, register for both by March 15 for $100 off total. Registration deadline: March 31.

SpiritualAwarenessWorkshop.com.

ongoing events

$ave Time & Energy!

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

sunday Yin Yoga – 9-10:15am. Allow Sudha Mataji to lead you through a Yin Yoga oriented class with the intention of connecting with the deepest parts of your being to find peace and healing. For all levels and abilities. By donation. Kula Kamala Foundation & Yoga Ashram 17 Basket Rd, Reading 484-509-5073.

KulaKamalaFoundation.org.

Contemplative Service – 5-6pm. A simplified liturgy with readings and music. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster.

SaintJamesLancaster.org.

monday Hot 26 Yoga & Flow with Jen – 5:30-6:30pm. Call to reserve your spot. $12. The Restorative Center/ Tula Yoga, 6 Hearthstone Court, Ste 304, Reading.

610-781-1430. TheRestorativeCenter.com.

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

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

Classical Yoga with Roberta Strickler – 12pm.

Held on 2/4 and 2/11 only. Adaptations are offered to students at varied levels of experience and flexibility. Poses (asanas) are core at each class, along with pranayama and meditation. $20/class.

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

Unfolding Love Personal Growth Group – 12:302:30pm. Explore in a gentle yet powerful way the hidden patterns that influence our relationships, health, work and attitudes. $25. Reservations required: 717-466-0788 or RealTrueKaren@gmail. com. Karen Carnabucci, LCSW, TEP. 313 W Liberty St, Suite 263, Lancaster. RealTrueKaren.com.

Mindful Yoga – 5:45-6:45pm. Slow down your breath, your body, and your mind. $10. Yoga Studio at the Parish House at Saint James Episopal, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

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

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

wednesday Mindful Yoga – 9-10am. Slow down your breath, your body, and your mind. $10. Yoga Studio at the Parish House at Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

Little Sprouts Herbal Enrichment Class – 1-2:30pm. Kids ages 4-8 learn about kid-friendly herbs and their uses. Held Wednesdays and one Saturday a month, mini-lessons are centered around a different featured plant and include take-home materials, tea tasting, and making a natural remedy. $25.

Registration required. Embark Herbals, 377 Church Rd, Mohnton. 833-336-2275. EmbarkHerbals.com.

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.

Prenatal Yoga – 5:45 pm. Connect with your body, your baby and other moms-to-be. Yoga postures (asana), breathing (pranayama), meditation and relaxation are ideal ways to experience your pregnancy and prepare for delivery. Elemental Yoga, Midway Arts Center, 139 E Chestnut St, Ste 303, Coatesville.

717-341-5005. ElementalYogaWellness.com.

Ultimate Health Workshop – 7pm. Learn how chiropractic can support your optimal health. Topics vary by week. Call to reserve your spot. Free.

Heath Wellness Center, 14 W Main St, Landisville.

717-530-5555. HeathChiropractic.com.

Kirtan and Satsang – 7:30-9pm. Enjoy beautiful music, devotional chanting, and an open discussion about yoga and life. Celebrate the many names of the Divine, connect with our community, and feel recharged for the rest of your week! By donation.

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

thursday Classical Yoga with Roberta Strickler – 12pm.

Held on 2/6 and 2/13 only. Adaptations are offered to students at varied levels of experience and flexibility. Poses (asanas) are core at each class,

along with pranayama and meditation. $20/class.

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

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

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

Creative Power Vinyasa – 5-6pm. Fun standing sequences, deep seated stretches, and long guided relaxation, with options for beginner through advanced yogis. $10, James Street Mennonite Church, 323 W James St, Lancaster. JClipman@ptd.net.

610-301-6510. Facebook.com/CampusYoga.PA. CBD Social – 7-8:30pm. Suffering with pain, anxiety, sleeplessness? Learn about the endocannabinoid system, why it needs cannabinoids and how full spectrum hemp oil supports major body systems – improving quality of life. Admission and samples are free. Registration required. To register, contact Dianna 717-940-9287, DCM028@hotmail. com. Lancaster location.

Introspection Yin with LaTasha – 7:30-8:30pm. $12/class. Call to reserve your spot. The Restorative Center/Tula Yoga, 6 Hearthstone Court, Ste 304, Reading. 610-781-1430. TheRestorativeCenter.com.

friday Contemplative Prayer: Meditation – 6:45-7:15am.

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

Mindful Yoga – 9-10am. Slow down your breath, your body, and your mind. $10 Yoga Studio at the Parish House at Saint James Episcopal, corner of Duke & Orange, Lancaster. SaintJamesLancaster.org.

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

Let go with few basic postures and learn how to prop yourself to achieve optimal peace and relaxation. Crystal bowls, gong, acoustic guitar, and a variety of other instruments provide soothing music. By donation. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. 484-5095073. KulaKamalaFoundation.org.

Free Yoga Fridays – 6:45 pm. All levels hatha yoga flow. Pay with a donation or nothing at all. Because everyone deserves wellness. Elemental Yoga, Midway Arts Center, 139 E Chestnut St, Ste 303, Coatesville. 717-341-5005. ElementalYogaWellness.com.

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

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

ACUPUNCTURE LANCASTER ACUPUNCTURE

Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 • LancasterAcupuncture.com Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine.

Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds digestive problems, and insomnia and support your overall well-being. See ad, page 19.

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.

BODYWORK DéPROV MASSAGE THERAPY

DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl, Ste 203 • Lancaster 717-669-1030 DeProvMassageTherapy.com

CBD/HEMP PRODUCTS CBD AMERICAN SHAMAN

Shoppes at Landis Valley 2355 Oregon Pike, Ste 105 • Lancaster HempIsHealth.com We use proprietary nonotechnology and ultra-concentrated terpene rich CBD oil derived from all natural, high-quality, 100% organic, gluten-free, non-GMO industrial hemp. Helps relieve stress, maintain focus, manage pain, calm digestion and more. See ad, page 24.

FINNEGAN FARMS, LLC

Online and at Lancaster Marketplace 2084 Fruitville Pike • Lancaster FinneganFarmsLLC.com Creating healthy hemp products grown on our farm without pesticides or chemicals since 2017. We offer CBD oil, muscle rubs, hemp hearts, hemp tea, hemp honey, CBD oil and treats for pets, and more. Know your farmer! See ad, page 15.

HEMPFIELD BOTANICALS

336 N Charlotte St, Ste 100 • Lancaster 717-874-8480 HempfieldBotanicals.com

If you are seeking relief from chronic conditions, suffering with anxiety and stress, or choosing massage for self-care, DJ Campos-Bard offers a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.

Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life.

We create THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy, and more.

Certified B Corporation®, vegan, certified crueltyfree, sustainable, and third-party tested. See ad, page 7.

INTEGRATIVE HEALING ARTS STUDIO

INSHANTI PURE ESSENTIAL OILS

Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 30 Village Center Dr, Ste 5, Reading 610-451-9577 IntegrativeHealingArtsStudio.org

Providing an assortment of holistic healing services that include integrative massage therapy and bodywork, reiki and intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts and spiritual guidance.

Services, classes and healing boutique. NCBTMBapproved CE provider.

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Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Non-addictive and non-intoxicating, and from a Kentucky farm that is pesticidefree, mold-free and federally regulated. See ads, pages 36 and 49.

NALancaster.com | NABerks.com

ROUNDTOP HEALTHY LIVING

Melvin Stoltzfus, Independent Distributor Sisel International RoundTopHealthyLiving.Sisel.net Offering the highest quality health and wellness products to support your healthy lifestyle, including fullspectrum CBD oil, dietary supplements, energy drinks, health and beauty products, and trusted non-toxic household cleaning and personal care products. See ad, page 31.

CHIROPRACTIC A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

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

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

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

He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 37.

HEINZ CHIROPRACTIC, LLC 1436A Penn Ave • Wyomissing 610-375-1411 HeinzChiropractic.com

Dr. Heinz graduated from Palmer College of Chiropractic and has 14 years experience treating patients with neck, lower back pain, headaches, sciatica, pinched nerves, shoulder pain, pregnancy related lower back pain, workers compensation, auto accidents and other symptoms. Call today!

JANGDHARI FAMILY CHIROPRACTIC Dr. Charles JangDhari Dr. Jessica Riehl 7 Center St • 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 Rd • Fleetwood 610-944-5000 DrWachtmann.com

High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefit check. See ad, page 21.

NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC

Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to health care. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 38 and 52.

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

CLEANING SERVICES GREEN LEAF CLEANING Serving South Central PA 717-288-7978 GreenLeaf.Cleaning

Green Leaf Cleaning keeps your space healthy and clean by using the power of natural, nontoxic and eco-friendly products.

We bring sparkle and shine to residential and commercial spaces for a special occasion or on a regular basis.

CLINICAL AROMATHERAPIST INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ads, pages 36 and 48.

CONTINUING EDUCATION LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES 717-466-0788 RealTrueKaren@gmail.com RealTrueKaren.com

Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 16.

COUNSELING Grey Muzzle Manor

57A Kutz Rd • Fleetwood 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor Marcy Tocker, MA, utilizes person-centered and strength-based therapeutic approaches. She specializes in animal-assisted therapy, EAGALA model equine therapy, play therapy and art therapy. Marcy believes that therapeutic change occurs when we provide empathy, unconditional positive regard, acceptance and being there to support while our clients discover the strength we know they’ve always carried.

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 9.

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 35.

DNA TESTING ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug and alcohol testing services, Vitamin B12 injections and more. See ads, pages 17 and 50.

FUNCTIONAL HEALTH AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com

At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, back cover.

Forgiveness is the final form of love. ~Reinhold Niebuhr February 2020

49

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

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 33 and 37.

HERBAL MEDICINE

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

Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.

SOUL SPARK HEALING & GUIDANCE

EMBARK HERBALS

377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com

Jill C. H. Jablonski, RM, CCH SoulSparkHG@gmail.com SoulSparkHG.com

Let the healing begin!

Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies, along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 13.

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

HERBS FROM THE LABYRINTH Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com

Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically-grown and ethically-sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, Lancaster. See ad, page 20.

HOLISTIC wellness

HOME IMPROVEMENT DC EAGER SERVICES

Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state.

Free assessment. See ads, page 10, 43 and 51.

ALTERNATIVE HEALING OF PA

2298 Willow Street Pike • Willow Street 717-847-3213 AlternativeHealingOfPA.com Alternative healing center and retail store featuring massage, reiki, crystal therapy, health and wellness coaching. Stop in the store for all your alternative product needs including: essential oils, aromatherapy jewelry, soaps, lotions, Himalayan salt products, salves and crystals. See ad, page 17.

HOSPICE/PALLIATIVE CARE HOSPICE & COMMUNITY CARE Serving South Central PA (717) 391-2421 or (844) 422-4031 HospiceCommunity.org

Celebrating 40 years of serving the community, Hospice & Community Care provides personalized care and comfort to help patients live better with serious illness through end of life. The organization has locations in Lancaster, Mount Joy and York. See ad, page 38.

HYPNOSIS BRIDGE HYPNOSIS

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

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

Interactive transpersonal hypnosis. Dr. Soponis is NGH board certified and also certified to teach you to be a hypnotist.

LANCASTER HYPNOTHERAPY

John Stewart, Hypnotherapist 313 W Liberty St, Suite 129 • Lancaster 717-340-3100 LancasterHypnotherapy.com Ready to improve your life?

Weight, smoking, anxiety, confidence, sleep, habits, athletic performance. Hypnosis is a timeproven process that empowers you to make substantial changes, allowing you to tap into your inner natural resources and take control of your life.

Integrative Medicine NICK D'ORAZIO, MD

Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.

LAB TESTING ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug and alcohol testing services, Vitamin B12 injections and more. See ads, pages 17 and 49.

It is the set of the sails, not the direction of the wind, that determines which way we will go. ~Jim Rohn 50

Lancaster-Berks

NALancaster.com | NABerks.com

LANDSCAPE DESIGN/ MAINTENANCE

PLANT-BASED NUTRITION ISSUE

EARTHBOUND ARTISAN Serving South Central PA 717-507-6267 EarthboundArtisan.com

Offering conservation landscape design, hardscape and landscape construction, and consultation. Our approach is built on natural systems and processes and uses native plants, ecological benefactors, and organic amendments in design, construction and maintenance of native and naturalized landscape, dry laid stone, and storm water mitigation. See ad, page 42.

LYMPHATIC THERAPY Aqua Blue Wellness Center

Electro-Lymphatic Therapy 50 Keystone Ct • Leola 717-656-8615 • AquaBlueWellnessCenter.com Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ads, pages 23 and 53.

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

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

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

Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 10, 43 and 50.

MARCH

Thriving on a PlantBased Diet plus: CBD

Readers are Seeking These Providers & Services:

Allergists • Cooking Schools/Classes • Dietitians & Nutritionists Food Fairs • Garden Supplies • Green/Vegan Restaurants Health Food Stores • Herbalists • Natural/Organic Food Nutritionists • CBD Products ... and this is just a partial list!

WOMEN’S WELLNESS ISSUE

APRIL

MAY

Grassroots Climate Crisis Strategies

Autoimmune Breakthroughs

plus: Healthy Home

plus: The Collagen Connection

CONNECT WITH OUR READERS

THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

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

717-399-3187 Advertising@NALancaster.com February 2020

51

NATUROPATH - traditional BEAUTIFUL HEALING JOURNEY

Rhonda Larson, Traditional Naturopath 226 N Arch St • Lancaster (INSPIRE Business Community) 717-341-3916 BeautifulHealingJourney.com Providing Naturopathic and Functional Medicine testing, Emotional Release Techniques, and Energy Medicine, Rhonda gets to the real root of your health issues by working with you as a whole… physically, emotionally and spiritually. Call now and start your journey of healing today.

HEALTH BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 HBDClinic.com We provide nutrition and detoxification services for adults and children using an integrative functional medicine approach, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight loss services. See ads, pages 22 and 54.

NATUROPATHic doctor HEALTH FOR LIFE

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

NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC

Jane Drobin, ND, DC 1255 South Market St, Ste 210 • Elizabethtown 717- 381-5773 • NCFamHealth.com A natural, holistic and functional approach to health care. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints. See ads, pages 38 and 49.

TREE OF LIFE HEALTH CAMBIUM WELLNESS CENTER

Ever wonder how

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

Our leading naturopathic practice offers the most comprehensive array of holistic health services, tailored for your individual needs: genetic nutritional consultations; naturopathic consultations; nutrition, dietary and weight management programs; structural therapy with craniosacral therapy; reflexology; detoxification therapies; stress management; prenatal/pediatric wellness; and air/water purification. See ad, page 23.

NUTRITION Our local Advertisers make it possible!

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Lancaster-Berks

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 30.

NALancaster.com | NABerks.com

GIANT FOOD STORES KILENE KNITTER, RD, LDN

717-299-0391 Kilene.Knitter@GiantMartins.com GiantFoodStores.com/Wellness Kilene Knitter, nutritionist for Giant, 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. Visit our website for a listing of Kilene’s and all of our nutritionists’ scheduled classes and store tours.

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

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

From infants to seniors. See ad, page 9.

PET CARE TILL WE MEET AGAIN In-Home Pet Euthanasia 717-897-0536 TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 37.

PET NUTRITION HOUNDS N HERBS, LLC

Dianne Wagman, President 101 E Broad St • Dallastown Info@HoundsnHerbs.com 717-804-9111• HoundsnHerbs.com Your local source for raw and all organic natural pet foods, with a full line of organic pet supplies including pet CBD, nutritional supplements, cookies and treats, grooming supplies & apparel, bioDOGradable waste bags, de-shedding tools and gifts. Open by appointment.

reiki HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Ste 203 • Lancaster 717-269-6084 HeleneWilliamsReiki.com Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a Reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Sessions and classes are available. See ad, page 20.

LANCASTER REIKI CLINIC

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

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

RETREATS/RETREAT CENTERS JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org

The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, pages 4 and 53.

SOUND HEALING SOUNDWISE HEALTH

SPIRITUAL DIRECTION JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org

The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, pages 4 and 53.

SPIRITUALITY JESUIT CENTER for SPIRITUAL GROWTH 501 N Church Rd • Wernersville 610-670-3642 JesuitCenter.org

The Jesuit Center for Spiritual Growth, situated on 240 acres in Wernersville, PA, is a place of natural beauty, welcoming quiet, and spiritual sustenance. We offer a variety of retreats and programs based on the Spiritual Exercises of St. Ignatius for Roman Catholics, Christians of every denomination, and seekers. See ads, pages 4 and 53.

PARISH RESOURCE CENTER

2160 Lincoln Hwy East, #18 • Lancaster 717-299-1113 ParishResourceCenter.org Our aim is to increase the capacity of the staff, volunteers and members of congregations, non-profits and small businesses so that they can more effectively deliver their organizational goals and mission. Services are provided by highly qualified professionals at a fraction of normal professional fees. Additionally, we offer retreats and workshops on spirituality, internet safety, the opioid crisis, mindful listening, relationships, civility and more.

Lana Ryder, LMT, AADP, HTA 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com ReikiSound.net 610-301-4356

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

Lana Ryder has been sharing the healing power of sound, voice and music for 40 years.

Soundwise Health-certified practitioners located in Lancaster, Harrisburg and York offer basic sound therapy education, group sound events, private sound therapy sessions, sound circles, sonic massage, ReikiSound™ and ReikiVoice™.

The Urban Well, launched in 2020, focuses on teaching contemplative spirituality in collaboration with others. We are rooted in a pioneering Christian community and are exploring how to be open with integrity to interfaith wisdom and practices. See ads, pages 10 and 54.

Saint James Episcopal Church, 119 N Duke St • Lancaster 717-397-4858 UrbanWell.org.

THERAPEUTIC WRITING WRITE FROM THE HEART

Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation.

Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages.

Especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional.

Mischief a must. See ad, page 32.

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.

Aqua Blue Wellness Center

Lori Martin 50 Keystone Ct • Leola 717-656-8615 • AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ads, pages 23 and 51.

WELLNESS PRODUCTS JEWEL PERSONAL CARE PRODUCTS Prescilla Glick, Distributor (ID#105518) 4000 E. Newport Rd • Gordonville 717-917-8208 or 1-844-789-1033 JewelPads.com

Every woman deserves a better option! 100% Allnatural chemical free sanitary pad with new Graphene Technology, found to reduce bacteria, reduce odor and inflammation, relax muscles, help with cramping, reduce hot flashes and help with dysmenorrhea. See ad, page 19.

February 2020

53

TRANONT HEALTH PRODUCTS

Martha Stoltzfus, Distributor (ID# 67558) 271 Railroad Lane • Gratz 717-365-3600 or 1-800-973-3715 Tranont.com Fix your gut, fix your health.

Enhance and support your immune system with 100% plant-based, natural, organic, full-spectrum enzymes, probiotic and pre-biotic blend products.

Testimonials reveal improvement with gluten or dairy intolerance, chronic headaches, inflammation, vertigo, dizziness, allergies, and more. See ad, page 19.

WEIGHT LOSS Health by Design

KULA KAMALA FOUNDATION & YOGA ASHRAM

Yoga

WELLNESS PRODUCTS

AQUA OM PADDLE

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

Birdsboro Fitness & Splash 320 W Main St, Birdsboro 610-575-0888 • AOPaddle.com All levels, gentle yoga, paddle board (SUP) yoga.

ELEMENTAL YOGA

Midway Arts Center 139 E Chestnut St, Ste 303 • Coatesville 717-341-5005 ElementalYogaWellness.com

MINDFUL YOGA AT SAINT JAMES

ELEVATE FITNESS

240 N 7th St, Ste 500 • Akron 717-327-0802 ElevateFitnessLanc.com Hatha, Power, Restorative Yoga, Zumba, Strong 30, Pound & more. See ad, page 30.

Where there is love there is life. ~Mahatma Gandhi

Page

A Therapeutic Effect..........................................................2 Agape Institute................................................................56 Alternative Healing of PA................................................. 17 Always Helpful Veterinary Services............................... 40 Any Lab Test Now............................................................ 17 Aqua Blue Wellness Center............................................23 Bent Limb Farm................................................................ 15 Body & Sole..................................................................... 31 Care With Love..................................................................5 CBD American Shaman...................................................24 CopperZap.........................................................................3 David Schwartz, DDS.........................................................9 DC Eager Emergency Services .................................10, 43 Debt Shredder Team.......................................................34 Earthbound Artisan..........................................................42 Elevate Fitness.................................................................30 Embark Herbals............................................................... 13 Emergence Skin Care........................................................9 Finnegan Farms LLC........................................................ 15 Fusion Integrative Health & Wellness............................30 Gardner's Mattress................................................... 28, 29 Godfrey's Dogdom......................................................... 40 Health By Design . ...........................................................22 Heath Wellness Center...................................................37 Helene Williams Reiki......................................................20 Hempfield Botanicals........................................................7 Hospice & Community Care............................................38 Inshanti............................................................................36 Ironstone Spring Farm.......................................................9 Jesuit Center......................................................................4

54

Lancaster-Berks

Yoga, a practice of physical postures, and mindfulness, the practice of paying attention in the present moment, together achieve a higher level of connection between the mind, body, and spirit.

Mindful Yoga is suitable for all body types and abilities. Louise Konrath, instructor. See ads, pages 10 and 53.

Focus Health Serenity

Yourself

WILLOW YOGA STUDIO 25 Nolt Ave • Willow Street 717-617-2128 WillowYogaStudio.com Find your yoga home at

Willow Yoga offers the benefits of yoga for every level, and E V E R Y B O D Y, 25 of Nolt regardless size,Avenue shape, gender or age. Choose Street, PA Flow, Vinyasa, Power, from Willow Chair Yoga, Slow Restorative, Yin617-2128 Yoga and special workshops (717) throughout the year. See ad, page 21.

willowyogastudio.com

advertiser index Company

119 N Duke St • Lancaster 717-397-4858 SaintJamesLancaster.org/Yoga

Find ...

Gentle, Workout, Prenatal and Meditative Yoga Classes every week

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

See ads, pages 22 and 52.

We are a nonprofit specializing in spiritual and personal empowerment retreats, yoga, meditation, and sacred chanting, Ayurveda, spiritual and lifestyle counseling, and yoga teacher training. No matter who you are, we have something special to offer you. OM. Peace.

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Company

Page

Karen Carnabucci, LCSW................................................ 16 Lancaster Acupuncture................................................... 19 Lancaster Brain & Spine............................................33, 37 Lancaster Cancer Center................................................39 Lemon Street Market ......................................................27 Link Chiropractic............................................................. 21 Mattress1st......................................................................41 Naturopathic & Chiropractic Family Health....................38 Northwestern Mutual....................................................... 16 Nutrition Works Clinic.......................................................7 Omni Patient Advocates....................................................4 Radiance..........................................................................20 Roundtop Healthy Living/SISEL...................................... 31 Saint James/Urban Well.................................................. 10 Sheehan Natural Health Center........................................9 Spiritual Awareness Workshop.........................................5 Susquehanna Dental Arts................................................35 Take Heart Counseling....................................................38 The Green Room Salon....................................................30 The Spa at Willow Pond...................................................39 Till We Meet Again...........................................................37 Tranont/Jewel.................................................................. 19 Tree of Life.......................................................................23 Upohar.............................................................................27 Wegmans.........................................................................34 Willow Yoga Studio......................................................... 21 Write From the Heart.......................................................32 Zest!.................................................................................25 Zillis Ultra Cell................................................................. 13

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Agape Institute of Functional Health and Chiropractic | Dr. Stephen Conicello, DC Highlands Corporate Center | 735 Fox Chase, Suite 100 | Coatesville, PA 19320 484-593-0882 | www.agapefhc.com