Natural Awakenings Lancaster/Berks February 2023

Mindfulness Tips to Deepen Relationships

Heart Healthy Eats

Easy Steps to Detoxify the Home

Lifestyle Metrics That Improve HEART HEALTH

Avoiding Heart Disease Begins in Childhood

How to Safely Feed

Whole Foods to Pets

help

from workouts or competition, and allow you to compete harder and at a higher level sooner.

Natural Virus Killer

Copper can stop a virus

before it starts

By Doug Cornell

Scientists have discovered a natural way to kill germs fast.

Now thousands of people are using it against viruses and bacteria that cause illness.

Colds and many other illnesses start when viruses get in your nose and multiply. If you don’t stop them early, they spread and cause misery.

Hundreds of studies confirm copper kills viruses and bacteria almost instantly just by touch.

That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about viruses and bacteria, but now we do.

“The antimicrobial activity of copper is well established.” National Institutes of Health.

Scientists say copper’s high conductance disrupts the electrical balance in a microbe cell and destroys it in seconds.

The EPA recommended hospitals use copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives.

The strong scientific evidence gave inventor Doug Cornell an idea. He made a smooth copper probe

with a tip to fit in the bottom of the nostril, where viruses collect.

When he felt a tickle in his nose like a cold about to start, he rubbed the copper gently in his nose for 60 seconds.

“It worked!” he exclaimed.

“The cold never happened. I used to get 2-3 bad colds every year. Now I use my device whenever I feel a sign I am about to get sick.”

He hasn’t had a cold in 10 years.

Users say:

“It works! I love it!”

“I can’t believe how good my nose feels.”

“Is it supposed to work that fast?”

“One of the best presents ever.”

“Sixteen flights, not a sniffle!”

“Cold sores gone!”

“It saved me last holidays. The kids all got sick, but not me.”

“I am shocked! My sinus cleared, no more headache, no more congestion.”

“Best sleep I’ve had in years!”

After his first success with it, he asked relatives and friends to try it. They all said it worked, so he patented CopperZap® and put it on the market.

Soon hundreds of people had tried it. 99% said copper worked if they used it right away at the first sign of germs, like a tickle in the nose or a scratchy throat.

Longtime users say they haven’t been sick in years. They have less stress, less medical costs, and more time to enjoy life.

Soon people found other things they could use it against.

Colds

Flu

Virus variants

Sinus trouble

Cold sores

Fever blisters

Canker sores

Strep throat

Night stuffiness

Morning congestion

Nasal drip

Infected sores

Infected wounds

Styes

Warts

Ringworm

Other microbial threats

The handle is curved and textured to increase contact. Copper can kill germs picked up on fingers and hands after you touch things other people have touched.

The EPA says copper works just as well when tarnished.

Dr. Bill Keevil led one of the science teams. He placed millions of viruses on a copper surface. “They started to die literally as soon as they touched it.”

CopperZap® is made in the USA of pure copper. It has a 90-day full money back guarantee. Price $79.95. Get $10 off each CopperZap with code NATA35

Go to www.CopperZap.com or call toll-free 1-888-411-6114.

Buy once, use forever.

Statements are not intended as product health claims and have not been evaluated by the FDA. Not claimed to diagnose, treat, cure, or prevent any disease.

New research: Copper kills viruses in seconds.

Natural Awakenings is a network of holistic lifestyle magazines providing the communities we serve with the tools and resources to lead healthier lives on a healthy planet.

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Dr. Owen Allison Dr. David Lambert

letter from the publishers

Intuitive living comes from deep within, a compass that emits a subtle guiding force, much more compelling than our basic senses. This knowing is often tinged with a benevolence that is working for our highest good, and could be said to emanate from our heart space, the organ that truly seems to have a mind of its own.

February’s focus honors this magnificent component of our human selves, an intricate network of chambers and valves and electromagnetic dynamics that all work together to pump nutrients in and end-products out. We celebrate the power and protection our heart provides us, the direct and indirect ways it can heal and enliven; it is a true gift and natural wonder with much wisdom to share.

Through its language of rhythm, we learn the waves of feeling and emotion that seem to come right from the center of our very being. The joy of laughter, the pain of deep grief, the zing of fear and the spiraling out and warmth of compassion and gratitude are all connected in this space. It gives us so much; how do we give back?

Like any relationship, the dynamic of reciprocity rules, as attention and presence with our inner world fosters a richer, more meaningful and authentic existence. We continue learning and strengthening the modes of communication, tending our wounds and soft spots and healing anger and resentments to nourish the cells that pump our life force and soften the chemistry that circulates within. We can be true to another only if we are first true, gentle and gracious with ourselves.

Radical self-acceptance is empowering, acknowledging our place in the larger whole. And forgiveness is a vital piece of that puzzle, linking so many of our human adventures to the freedom that understanding and ownership can provide. A sense of agency can work to release, not condone, past harm or trauma, and allow for acceptance and peace that is quite literally life-saving.

Research has shown the profound and positive effects that authentic forgiveness has in decreasing stress and increasing quality of life and longevity. In an article published by Johns Hopkins, Karen Swartz, M.D., director of the Mood Disorders Adult Consultation Clinic at The Johns Hopkins Hospital, suggests that benefits of forgiveness come after reflecting on what happened, finding a way to empathize with the person who has wronged us, developing an understanding that no one is without fault, letting go of expectations, making a decision to forgive regardless of whether you’ve been asked and extending forgiveness to oneself. The integrity of honest self-reflection enhances self-respect and all of this contributes to living a healthier, more liberated and joyful life.

With heartfelt gratitude,

Co-Publishers/ Kendra Campbell

Executive Editors Jacqueline Mast

Editor Martin Miron

Contributing Writers Sheila Julson

Design & Production Steffi K. Kern Patrick Floresca

Sales & Marketing Kendra Campbell Lori Johnson

Social Media/Website CC Innovations

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Natural Awakenings Lancaster/Berks @NAwakenings @natural_lancasterberks

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Jacqueline Mast & Kendra Campbell

Save on Spa Services at Emergence

Rashell Brunner, owner of Emergence Skin Care Studio, is offering detox service combo deals this month, including infrared sauna (buy one, get one free), ionic foot detox (normally $35 each, the punch card is buy four for $140 and get a fifth free) and detox body wrap for $85 (normally $135).

Brunner says, “Emergence Skin Care Studio offers a comprehensive collection of treatments and services to bring tranquility, calm and relaxation into your life. Our experienced team of professionals, therapists and practitioners has been hand-picked to ensure a warm welcoming experience with a holistic approach. We are ready to rejuvenate your mind, body and soul.”

She advises, “Our popular skin care treatments are the perfect way to end a busy week. Awaken your senses and renew the soul with this treatment that encourages a healing response deep within your body’s system. Reach ultimate relaxation after this treatment and leave feeling revitalized, ready to tackle anything that your upcoming week may bring you.”

Location: 119 Oak Ridge Dr., Mountville. For appointments and more information, call 717-419-4766, email ThatSkinLady@gmail. com or email EmergenceSkinCareStudio.com. See ad, page 35.

Eat More Wild Seafood Kwee-Jack

Fish Co. offers wild, sustainably harvested Alaskan halibut and cod ordered online from February 1 through 28, with local pick-up in May. Wild Alaskan salmon is available to order online in April or May for local pick-up in September, October or November at locations in Lancaster, York, Mechanicsburg, Chambersburg, Altoona and Florham Park, New Jersey.

Annual bulk purchases for local pick-up offer the best price, and convenient year-round shipping to every state except Alaska and Hawaii is also available. For two decades, this family-owned and fishermen-operated model has provided access to the best wild Alaskan seafood. A direct connection to the fisherman or fisherwoman, through their community supported fishery, can provide ethically harvested, wild and delicious nutrition straight to your table.

Cost varies. A personalized referral code allows customers to give others $20 off while accumulating $10 off per referral purchase. For more information, call Anna Echo-Hawk at 717-842-0180, email Anna@EatWild Salmon.com or visit EatWildSalmon.com. See ads, pages 39 and 54.

Deep Tissue Laser Therapy and More ATherapeutic

Effect will host free sessions to introduce deep tissue laser therapy and the Hyperice/ Normatec recovery products on February 18 and March 18. Owner Andrew Ashton says that deep tissue laser therapy is clinically proven as an effective treatment for pain and inflammation.

Because it is able to penetrate to deep tissue structures, deep tissue laser therapy has the ability to treat a wide variety of both acute and chronic conditions. The Hyperice/Normatec family of recovery products helps the body recover faster from workouts or competition and allows users to compete sooner and at a higher level. Anyone from novices to elite athletes will benefit from these modalities.

Admission is free with RSVP to 717-285-9955. Location: 313D Primrose Lane, Mountville. For more information, email Info@ ATherapeuticEffect.com or visit ATherapeuticEffect.com. See ads, pages 2 and 50.

Save on Reiki

Licensed Massage Therapist Kayla Ruppert is offering reiki sessions at half-price in February so that new clients can experience the balance and healing that reiki offers. They can book 30 minutes for $20 (regularly $40), 60 minutes for $35 (regularly $70) and 90 minutes for $45 (regularly $90) by appointment. Crystals or aromatherapy can be added to the session for an additional $8 per service.

Ruppert explains, “With so many people suffering from anxiety, depression and exhaustion, most could benefit from time to recenter and find their inner peace. Reiki, an energetic method of grounding and self-healing, is a way to achieve a peaceful mind and joyful heart. Reiki sessions create a space for healing and reconnecting with ourselves both physically and on a spiritual level. Anyone who is interested in trying reiki or is seeking reiki treatment will have the opportunity to explore what it has to offer at a discounted rate.”

Location: 85 Main St., Strausstown. For appointments and more information, call 610-750-3985 or email KRuppertLMT@gmail.com. See ad, page 20.

Holistic Health and Healing Expo

Telehealth

Natural Awakenings is excited to bring their Health and Healing Expo to the Philadelphia Main Line on April 2. Free and open to the public, this preeminent natural wellness, spiritual and green living event will run from 10 a.m. to 5 p.m. and will be held at The Inn at Villanova University, in Radnor.

CONNECT, EDUCATE,

The Holistic Health & Healing Expo is the go-to resource for natural wellness and green living in South Jersey.

Inspire!

Technology Allows Expanded Access

Owner of Health by Design Natural Clinic, Jeannie Peck, a traditional naturopath and functional nutrition practitioner, has always offered consultations via phone. She recognizes the need and numerous benefits of offering telehealth technology for natural health appointments and consultations via Zoom, phone and even uses What’s App for her international clients. “This has been a win-win situation for existing and new clients as well as for us!” states Peck.

april 2, ‘23 10AM-5PM

In addition to inspiring workshops and expert speakers, attendees of this empowering expo can expect hundreds of vendors and practitioners to be on hand offering an amazing array of products, treatments and the latest cutting-edge approaches in natural health, spirituality and sustainability.

PHILADELPHIA MAINLINE

THE INN AT VILLANOVA UNIVERSITY | RADNOR, PA

The Holistic Health & Healing Expo will offer attendees chances to learn about:

• Alternative Healing

• Eco-Friendly landscaping and nurseries

• Electric automobiles

• Farmers Markets

• Intuitive readings & energy work

• Midwifery and doula care

• Music and art therapy

• Natural Pets

Join with other like-minded individuals for a day of fun and inspiration, while learning about the newest trends in holistic health, spiritual practices and green living. Whether relaxing with some personalized therapies, angel card readings, reiki treatments or discovering new pathways to wellness for the whole family —from kids to pets—or finding that one-of-a-kind special gift, transformative experiences await all under one roof.

• Naturopaths

• Handmade products: lotions, candles

• Healthy Kids

• Holistic practitioners

• Holistic coaching

• Organic Food

• Organic skincare, cosmetics and hair salons

• Regenerative healthcare

• Workshops

NOW ACCEPTING vendors & speaker applications

With more than 30 years of experience in the natural health field, Peck offers in-depth nutrition consultations and support for the entire family. She makes recommendations involving diet and lifestyle changes, metabolic imbalances, leaky gut, hormone imbalances, weight loss, detox, Lyme disease, autoimmune conditions and food sensitivities, as well as professional nutraceutical products that can be ordered and shipped directly to the home.

With delicious and healthy food and snacks available, be sure to bring friends and family and spend the entire day.

• Homeopathy

• Integrative medicine

• Yoga and Pilates

• Chiropractic medicine

Location: 601 County Line Rd. For more information or to register for this free event, visit hhhExpo.com. See ad, page 17.

Call and mention promo code #BetterHealth2023 to receive a discount on any telehealth consultation, phone or video appointment in Feb. and Mar. Location: 352 E. Main St., Ste. 100, Leola. For more information, call 717-556-8103, email Info@HBDClinic.com or visit HBDClinic.com. See ads, pages 21, 53 and 54.

Get Twice the Restorative Fun

For more information, contact Shae Marcus at 856-797-2227

www.hhhexpo.com

Recentlyvoted Best of Berks, The Spa at Willow Pond is offering $225 luxurious couples massage specials for partners, friends and mothers/daughters through mid-March. Well-known for couples massages, the spa boasts two couples suites, a whirlpool, infrared saunas and more. Complimentary glasses of champagne and sweets are included. The Spa at Willow Pond is one of the few spas in the region that includes complimentary zero-gravity for all massages, plus organic spa products and creams.

Owner Gail Lentz says, “Couples massage offers time to relax, de-stress and connect with your partner or loved one It is a bonding experience, and creates quality time together.” The spa also offers detox wraps, facials, weight loss-treatments, lymphatic drainage, salt scrubs, laser acupuncture and more.

Location: 1487 Old Lancaster Pike, Reading. For more information, call 610-406-573 or visit TheSpaAtWillowPond.com. See ad, page 13.

Round Up at the Register for Charity

Lemon Street Market

customers can round up at the register throughout 2023 on a bimonthly basis to support local nonprofit organizations (#GiveLocal). In 2022, Lemon Street Market’s #GiveLocal campaign raised more than $15,000.

Team member Brooke Magni says, “By shopping at Lemon Street Market, patrons directly support 150 local farmers and vendors, and dozens more through local distributors like Lancaster Farm Fresh, Oasis and Four Seasons. For each dollar spent at a local family-owned business, 80 percent is put back into the local economy. For every dollar you spend at large corporateowned stores, only 20 percent makes it back into the local economy. ”

Location: 241 W Lemon St., Lancaster. For more information, call 717-826-0843, email Info@LemonStreetMarket.com or visit LemonStreetMarket.com. See ad, page 23.

Jeannie Peck

Write From the Heart for Fun

Write from the Heart is offering a women’s introductory workshop, Writing Without Fear, online via Zoom from 6:30 to 8:30 p.m. beginning February 27 through March 27. Owner and teacher Melissa Greene has taught students of all ages to love writing since 2001. She specializes teaching in a light and easy manner, easing writers’ inhibitions through the art of play. Greene says, “There is nothing in the world like humor to unleash our imaginations. A little silliness and laughter go a long way to opening us up to our true creative selves.”

Participants will learn new ways to look at their creativity: how to relax and remain present, the beauty of everyday detail and how to overcome perfectionism by warming up to writing, slowly and naturally, without stress. There are no grades, tests, pressure or anxiety. Sharing is optional and beginners are welcome.

Along with group and private workshops for women and teens, Greene teaches expressive writing support for cancer patients at several local facilities.

Registration is due by Feb. 20 at WriteFromTheHeart.us. See ads, pages 23 and 54.

New Location for Dr. Super

Dr. Super’s House of Health has moved to a larger office at 2209 Quarry Drive, Suite B21, in West Lawn. Dr. Tabetha Super states, “Our business is unique in our commitment to equity. We offer sliding-scale services to Medicare, Medicaid and veterans to help make our services more accessible and affordable to underserved populations.” They are also starting a chronic pain support group that meets once a month, as well as new services such as reflexology and reiki. Fundraising events and free care days are scheduled throughout the year.

“Our chiropractic care focuses on a body/mind approach, which extends beyond neck and back pain,” she advises. Super uses cranial and myofascial techniques to improve gut health, sleep quality, stress and other autonomic dysfunction in the body. She notes, “Many people assume chiropractors only treat joints, but we want to spread the word about how chiropractic can care for your entire body!”

For appointments and more information, call 610-601-9011, email DrSupersHouse@gmail.com or visit DrSupersHouseOfHealth.com. See ads, pages 35 and 50.

Melissa Greene

Dr. Tabetha Super

Dr. Mary Regan DNP, CRNP,

Support Series for Coping with Grief

The Pathways Center for Grief & Loss will present a six-week virtual grief support series, From Surviving to Thriving, every other Tuesday from February 28 through May 9 from 6 to 7:30 p.m. The group is for those which are 18 months or longer from the date of the death of a loved one.

The series offers the opportunity for participants to reflect upon their current stress level and satisfaction in different areas of life. Two of the sessions will focus on the basics of good nutrition and the connection between eating healthy foods and better mental and physical well-being. Educational tools and discussion will help participants learn how they can thrive, rather than simply survive after a loss.

Group facilitator and bereavement counselor Sonya HersheyVelasco says, “Many people have a tendency to hibernate and become less active in the winter months. If they are coping with the loss of a loved one, they may be struggling with some physical aspects of their grief experience. It is important to make a concerted effort to take good care of yourself.”

Attendance is free with RSVP. Register by Feb. 17. For more information, call 717-391-2413, email Pathways@HospiceCommunity.org or visit PathwaysThroughGrief.org. See ad, page 22.

Mind/Body Coaching for Chronic Pain

Renee Mendenhall has opened Mind/Body with Renee, located at the historic Warehouse, 210 West Grant Street, Suite 304, in Lancaster. Her intuitive mind/ body coaching helps clients get to the root causes of their chronic physical or emotional pain and find healing. She says, “The mind and body are intimately connected. The root of chronic pain is often unresolved stress and emotions, negative thought patterns or limiting beliefs.”

Sessions include education about the mind/body connection and intuitive insight, as well as Emotional Freedom Technique (EFT), PSYCH-K and Eden Energy Medicine. “EFT, also known as tapping, is a self-help tool that involves stimulating acupressure points on the body while focusing on a particular stressful situation or feeling. When these points are tapped, a signal is sent to the amygdala (the part of the brain which is in charge of determining whether there is a threat). This communication calms the nervous system, bringing you out of fight-or-flight and into rest-and-digest mode.”

PSYCH-K is an interactive, whole-brain approach to changing self-limiting and self-sabotaging beliefs in the subconscious mind. Eden Energy Medicine is a set of techniques that reduce stress. In-office and remote sessions are available.

For more information, email MindBodyWithRenee@gmail.com, call 717-330-8171 or visit MindBodyWithRenee.com. See ad, page 50.

Renee Mendenhall

Meditation for LONGEVITY

by Brett Cotter

The International Journal of Neuroscience published a study showing the cells of people that meditate looked 12 years younger under a microscope than their actual age. The most extreme example was a highly experienced meditator with a 27-year biological age reduction.

A recent study showed a biological age reduction in the immune cells that fight the aging process after a three-week meditation retreat. After three weeks of meditation, our DNA changes, so we age slower. Meditators also have 87 percent fewer hospitalizations for heart disease than non-meditators.

The easiest way to start meditating is to set aside five minutes a day. Turn off any distractions, sit or lie down on the back with eyes closed, placing one hand on the heart and the other on the belly button. Start breathing deeply and slowly, feeling the air flow in and out of the body, and silently saying the mantra, “I’m okay,” once per breath. Over time, we will feel our heart rate slow, emotions balance and worrisome thoughts float away.

After completing a consistent week of practice, increase the five-minute meditations to 10 minutes. Continue until reaching 20 minutes a day, and after

a consistent week, add a second, fiveminute meditation, increasing time at the same rate. The goal after two months of consistent practice is building up to two, 20-minute meditations per day in the a.m. and p.m. This level of practice opens a gateway of self-healing, self-awareness and inner peace that cultivates acceptance, self-love and happiness.

Overcoming Challenges

Can’t stop thinking: This is normal. Repeat the “I’m okay” mantra or visualize the thoughts as clouds fading away into a blue sky. If thoughts persist, write them down.

Feeling too anxious: Express everything that’s upsetting us, identify the one thing that is most upsetting, express the worst-case scenario, express our biggest fear about the worst-case scenario and embrace the emotion by touching the area of tension in the body. Then close the eyes, breathe deeply and slowly, and repeat the mantra once per breath.

Can’t sit still: Put on some soft music and get on the ground. Do one or two very soft, slow stretches to open the tension, breathing deep and slow, using the mantra and holding the stretch until the tension releases.

Take the Practice to the Next Level

Manage stress: When we get upset, listen to the thoughts as if we are listening to a radio. Then identify with the part of ourself that is observing the reaction, not the part reacting. Buddhists call this “observer consciousness”. Stop the reaction by breathing deeply and slowly, and silently saying “I’m okay,” once per breath. Repeat until the tension is gone.

Heal trauma: When painful memories come to mind, try lying down, closing the eyes and continue breathing deeply and slowly throughout the exercise. Hold the memory in mind, move the hands to wherever we feel tension and let the memory play out to the most stressful moment. Pause the memory and visualize ourself inside the memory, breathing deep and slow once per breath, calmly saying, “I’m okay.” Continue until the tension releases from the memory and the body. This can take a number of minutes.

Adjust the mantra: For a more spiritual experience, use, “I am eternal.” For depression, try, “I am lifeforce.” For anxiety, “All of my affairs are in divine order.” For fear, “I am cared for.” For processing the loss of a loved one, “I am okay here, and (insert name) is okay over there.”

Apps to jumpstart a practice: Headspace, Calm, Insight Timer, Aura and Stress Is Gone. Each have useful features, so try them all.

Brett Cotter is a stress relief coach who helps people quickly heal stress, anxiety and trauma. He is certified by the American Academy of Experts in Traumatic Stress, accredited by the International Mindfulness & Meditation Alliance, and his method is certified by the American Institute of Stress. He was trained by a 35th-Generation Shaolin grandmaster and the Himalayan Institute. Learn more about his coaching services at StressIsGone.com.

Zinc for Colds and Flu

Mental Health Benefits of Breastfeeding

Add maternal mental health benefits to the well-documented physical advantages that breastfeeding offers to moms and their infants. A systematic review published in the Journal of Women’s Health found that breastfeeding was associated with overall improved maternal mental health outcomes. A majority of the studies concluded that breastfeeding was connected to fewer mental health symptoms. Thirty-six of the 55 articles reported significant relationships between breastfeeding and reduced symptoms of postpartum depression and anxiety. Notably, when breastfeeding challenges arose or when the actual experience of breastfeeding didn’t meet expectations, five studies reported negative mental health symptoms.

The researchers suggest that breastfeeding may have protective effects on mental health due to the release of oxytocin—also known as the love hormone—which is associated with decreased maternal stress levels and anxiety. This suggests that breastfeeding may have immediate, short-term effects on maternal mood. Further research is needed to help provide better personalized breastfeeding and mental health counseling to moms.

Weighted Blanket for Better Sleep

A study published in BMJOpen evaluated the use of zinc for the prevention or treatment of acute viral respiratory tract infections (RTI) in adults. As a treatment for colds and flu, zinc reduced symptoms by two days, compared to the placebo. The researchers surmised that of 100 people with upper respiratory infections, 19 of them recovered by day seven as a result of the zinc treatment. Symptom severity appeared to be lower for those treated with zinc—with improvements seen by day three. Those taking zinc experienced an 87 percent lower risk of developing severe symptoms.

In terms of the prevention of colds and flu-like illness, taking zinc was found to have a modest effect compared to the placebo, with one out of 20 infections prevented. Preventive effects were most significant in reducing severe symptoms. Overall, there was evidence suggesting zinc might prevent RTI symptoms and shorten its duration. Researchers were unable to clearly ascertain the efficacy of different dosages and delivery (oral or nasal spray).

Weighted blankets may be a non-drug option to help ease conditions like insomnia and anxiety by allowing the body to release more melatonin (a hormone that promotes sleep) at bedtime.

In a new study published in the Journal of Sleep Research, researchers from Uppsala University in Sweden measured the amount of melatonin, oxytocin and cortisol in the saliva of subjects after sleeping with either a light blanket or a weighted blanket. They found that using a weighted blanket helped naturally increase production of melatonin by 32 percent. There were no significant changes in the levels of oxytocin, cortisol or sympathetic nervous system activity.

Wellness is the complete integration of body, mind and spirit—the realization that everything we do, think, feel and believe has an effect on our state of well-being.

~Greg Anderson

Herbal Toothpaste Deemed Safe and Effective

Toothpaste containing certain plant-derived extracts was found to be effective in the prevention or treatment of gingivitis and early-stage periodontitis, according to a study published in Dentistry Journal. The authors noted that people should still get regular, in-depth cleanings and treatments to maintain oral hygiene, and that antibacterial herbal extracts have safer toxicity profiles for human use.

In the double-blind, placebo-controlled trial, patients with a previous diagnosis of gingivitis or initial stages of periodontitis were given an experimental toothpaste or the control toothpaste for a 60-day trial period, during which time they brushed twice daily. The experimental toothpaste contained chemical components and extracts of German chamomile, sage, arnica and echinacea. The control toothpaste contained only chemical active ingredients.

The herbs used in the study showed positive antiinflammatory, antioxidant, antiseptic and antibacterial actions. Patients in the experimental group experienced diminished bleeding of the gums and teeth whitening. The indices of gingivitis, general oral hygiene, plaque, tartar buildup and mild periodontitis decreased in both groups over the trial period. While both toothpastes eliminated several bacterial periodontal pathogens, the experimental one was more efficient against several of them.

Put On a Happy Face

According to a new study led by Stanford University and published in Nature Human Behaviour, positioning our facial muscles into a smile can actually cause us to feel happier. Researchers collected data from 3,878 participants across 19 countries, using three techniques:

n Mimicking facial expressions of actors seen in photos

n Moving the corners of their mouths to their cheeks using only their facial muscles

n Using the “pen-in-mouth” technique, which moves facial muscles in a simulated smile shape

The study found a noticeable increase in feelings of happiness from people that mimicked smiling photographs or pulled their mouth toward their ears.

• Jaw clicking, jaw locking

• Jaw/neck/facial pain or headaches

• Ear pain, ringing in the ears, dizziness

• Restless sleep

• Loud snoring or periods of silence followed by gasps

• Mood changes (irritability, anxiety and depression)

VALENTINE’S

The Spa At Willow Pond

One Step Closer to Fusion Power

The U.S. Department of Energy recently announced the achievement of fusion ignition at Lawrence Livermore National Laboratory (LLNL). This is a major scientific breakthrough decades and billions of dollars in the making, paving the way for us to be able to produce clean fusion energy. Fusion power is considered a game-changer because it would allow us to produce electricity with no carbon footprint or radioactive waste, using fewer resources than it takes to harness solar and wind power.

On December 5, 2022, the LLNL team conducted the first controlled fusion experiment in history to reach what is known as “scientific energy breakeven”, meaning that it produced more energy from fusion than the laser energy used to drive it. Merely a theory until now, fusion combines two light nuclei to form a single heavier nucleus, releasing a large amount of energy. To achieve this milestone, LLNL built a series of powerful laser systems housed in a facility the size of a sports stadium. The lasers create temperatures and pressures comparable to cores of stars and giant planets. There are still enormous challenges to be tackled in the decades ahead. The first is to develop machinery capable of affordably turning the reaction into electricity without destroying the machinery in the process. The hope is to address these challenges in time to have a positive impact on climate change.

Reforestation Is More Than Planting Trees

The United Nations designated 2021 to 2030 the Decade on Ecosystem Restoration to prevent, halt and reverse the degradation of ecosystems on every continent and in every ocean. To that end, the European Union and 26 nations, along with donor support, recently pledged $16 billion to protect, restore and sustainably manage forests. A significant portion of the monies will be spent on reforestation.

Many reforestation projects focus on the number of trees planted, with less attention to how well they survive, how diverse the resulting forests are or how much carbon they store. A study of data from 176 reforestation sites found that on average only 44 percent of newly planted trees last more than five years, with some sites reporting a sapling survival rate of less than 20 percent.

Several studies have explored ways to improve survival rates. Promising measures include planting near mature trees, fencing out cattle, improving soil conditions, planting native species first to pave the way for other tree species and involving local people to support reforestation efforts.

Finding Hydrogen in Oil Wells

Climate change has spurred researchers and companies to develop fuels with zero carbon emissions. A simple solution is hydrogen because it burns without carbon emissions and is seemingly everywhere—under our feet and in every glass of water. The challenge is obtaining a reliable, safe and sustainable volume of hydrogen at a reasonable cost. There are several methods used today to produce pure hydrogen in large quantities. Most hydrogen is a byproduct of natural gas or coal gasification.

Cemvita Factory, a Texas biotech firm, field-tested a new method of hydrogen production in July, 2022, by injecting a propriety combination of bacteria and nutrients into a depleted oil well. Once inside, the microbes broke down the oil dregs to generate hydrogen and CO2. Cemvita Factory estimates there are more than 1,000 depleted oil wells in the United States that are suitable for their microbial treatment. While hydrogen production using depleted oil wells is getting some interest and attention, it still appears to be at a relatively early stage of development. One challenge faced by Cemvita Factory and other innovators in this area is how to prevent the CO2 from leaking into the atmosphere and contributing to climate change. Methods to capture, store or neutralize the CO2 byproduct will need to be developed.

Mr. Ratchacrit

Turning Vegetable Waste into Plastic

The World Economic Forum estimates that about 400 million tons of plastic waste are produced globally each year and that 98 percent of single-use plastic products are made from fossil fuels. So, the prospect of replacing the petroleum in plastic with a plant material is exciting news for the planet and humanity.

Toresyoku, a Japanese firm, has developed technology that efficiently removes cellulose (dietary fiber) from plant material for use in plastic production. Using vegetable waste, such as cabbage cores, rice husks, coffee grounds and the leaves and stems of tomatoes and broccoli from local farms, the company extracts the cellulose through hydrolysis (heating under pressure in water) and component decomposition (using enzymes).

Not only does the cellulose reduce the use of petroleum-based materials, but it may also increase the strength of the plastic being made for products such as plastic bottles, appliances and car bumpers. The company expects to start operating their factory soon and be able to process up to a ton of plant waste a day. While other companies have been able to extract cellulose from wood chips, Toresyoku’s technology is more efficient and can be done for a fraction of the cost of competing technologies.

Sharks Win!

In a groundbreaking decision, world governments have awarded increased protections to 54 species of sharks at the 19th Conference of the Parties of the Convention on International Trade in Endangered Species of Wild Fauna and Flora (CITES). “This decision is the most significant step toward improving global shark management that countries have taken,” says Mark Bond, a biologist at Florida International University and an advocate for the CITES protections. “It will ensure international shark trade is regulated and traceable.”

Sharks and rays, which are fished for their fins and meat, are the second most threatened vertebrate group in the world, with a third of them threatened with extinction. The inclusion of these sharks on the CITES list helps ensure only legal and sustainable trade in fins and meat is taking place. Almost every shipment of shark products will now require a permit to prove that trade meets legal and sustainability requirements. Before the decision, there were few restrictions in place around the globe.

VISITOR CENTER OPEN HOUSE

DIVINE DRAGONFLY Educates Consumers About Crystals

by Sheila Julson

Divine Dragonfly is a LGBTQ+ -friendly store offering crystals, healing herbs, incense, oracle and tarot cards, candles and jewelry. Owners Michelle Davis-Hardy, Audie Hardy and Barbara Deery strive to make the space inclusive and welcoming. Davis-Hardy didn’t believe in the healing properties of crystals until five years ago. “I had been struggling with mental health issues,” she recalls. “My daughter and her wife hid crystals around my house without telling me. I noticed that I started feeling better, I was feeling happier and my outlook on life had improved.”

After becoming a firm believer in crystals, Davis-Hardy developed a passion for learning about their metaphysical properties, such as how and why they work, as well as how to source them ethically. Seeing a need in the Lancaster area for a store that offers sustainably sourced crystals, herbs and sage, she opened the Inspired Dragonfly boutique as a home business for two years before opening a 900-squarefoot warehouse and showroom space

on Rohrerstown Road in January 2020. That May, in a new, 3,800-square-foot location christened Divine Dragonfly, the team began teaching customers about why crystals can be much more than just a pretty rock, harnessing invisible energies to aid in well-being.

Davis-Hardy says the name Divine Dragonfly reflects the way we are all on different levels of our own unique path. “We get customers that had never purchased a crystal. We also have those that walk in and bring information to us, teaching us things that we didn’t know,” she says. “We like to meet people wherever they are on their journeys.”

The curated selection of crystals is hand-selected from gem shows and mines. David-Hardy explains, “Some mines use child labor or unethical labor practices. Many of these mines are located in Colombia, Brazil, Madagascar or Indonesia— countries that don’t provide for or take care of their employees. We work with mines that provide medical care to employees at no charge.”

Davis-Hardy believes that crystals hold energy, so if a customer tries to work with a crystal that has been forged in an unethical way, such as by child labor, users might not achieve their healing goals. She says, “When you’re trying to heal your energy, you want to make sure your crystal has been handled property and goes through all the proper channels. Crystals have become a huge industry, and people are looking to make quick profit from them. That is not what we are about.”

The energy from crystals is claimed to interact with the body’s “energy field”. Davis-Hardy uses one crystal as an example, advising, “Amethyst is good for self-love and breaking down barriers that we put up. When you meditate and hold amethyst in your hand or carry it in pocket, you remind yourself that you’re working through those barriers that you placed.” Lepidolite, a lilac-gray-colored balancing crystal, contains lithium. Davis-Hardy believes that when lepidolite is held in its natural form, it can help relieve anxiety and depression.

She observes that every crystal possesses different energies, and each one promotes healing differently. What works for one person might not work for another. Educa tion is a large component of Divine Drag onfly, and patrons can view the metaphysi cal properties of their in-store and online purchases on a mobile app. The store plans to host events and classes featuring reiki, tarot card reading and other classes focused on healing.

There was a time when Davis-Hardy wanted to be a psychologist. Now, she says, “I get to help people, but in a different way. I love helping people that feel lost, and then see them walk out feeling like they have a better handle on things.”

Divine Dragonfly is located at 1841 Columbia Ave., in Lancaster. For more information, call 717-517-7056 or visit Divine-Dragonfly.com. See ads, pages 24 and 53.

Improving Heart Health

Lifestyle Metrics to Prevent Heart

Disease

by Sheila Julson

Diet and exercise are often cited for preventing cardiovascular disease, but a deeper dive shows that other factors such as sleep, stress management and proper screenings are just as important.

Get Enough Sleep

Dr. Randi Foraker is a professor of medicine at the Division of General Medical Sciences at Washington University in St. Louis (WUSTL), and the deputy director of their Institute for Informatics. She coauthored the American Heart Association (AHA) Life’s Essential 8, a prescription of eight lifestyle metrics for cardiovascular health. They include modifiable risk factors such as diet, physical activity, nicotine exposure, sleep duration, body mass index, blood lipids, blood glucose and blood pressure.

Last June, the AHA added sleep to their lifestyle recommendations. “Poor sleep has been something we have suspected as a contributor to cardiovascular health for some time,” Foraker says. “Sleep has

been identified recently as a risk factor for cardiovascular disease and other chronic diseases. Interrupted sleep is a problem because our body isn’t able to rebuild and recharge if we don’t have adequate sleep. That’s a recent finding, and the evidence around that is building.”

Research into how sleep patterns affect heart health is ongoing. Experts are looking at when people are sleeping, and if it’s broken into three-or-four-hour increments. The demands of each occupation may lead to sleeping during the day instead of at night, or broken sleep that does not always lead to a total of eight hours of sleep.

Stress Management

“Not managing stress well can be linked to insulin resistance, gut issues, high blood pressure and inflammation, which directly contribute to heart disease,” says Charlotte Nussbaum, M.D., a functional medicine practitioner in Medford, New Jersey. “That’s a lifestyle factor that people need to address, and it can be the hardest

one to address. Even if you’re dialed in to a healthy diet and exercise routines, you’re not going to keep yourself healthy if you have unresolved stress issues.”

Nussbaum notes that unaddressed childhood traumas can lead to unhealthy stress management techniques and encourages people to consult with a therapist or other practitioner to work through childhood traumas to identify and eliminate the stressor. If a job is causing stress, we can’t always change jobs, but using techniques such as yoga, meditation and mindfulness can help. She also recommends bodywork and movement, breathing techniques, biofeedback and going into nature as effective stress-relieving techniques.

Foraker notes that the Life’s Essential 8 framework has specifically called out mental and social determinants of health because these underlying factors can be barriers to achieving ideal cardiovascular wellness. “Mental health can impact depression and be a proxy for nicotine addiction and poor diet,” she says.

Social determinants may include living in a food desert without access to healthy foods. Some people may not be

When

become very high in omega-6.”

Nussbaum advises increasing omega-3 intake to balance the omega-3s/omega-6 ratio. Cold water and fatty fish that is low in mercury such as salmon and shellfish are good sources of omega-3s. For those that don’t eat seafood, marine algae provide omega-3s.

Polyphenols are plant-based foods that boost heart health and immunity. Polyphenol-rich examples include green tea, citrus fruits, hibiscus tea and turmeric. Nussbaum adds that organ meats like liver are high in antioxidants retinol and vitamin A.

Red meat has gotten a bad reputation, but Nussbaum notes how meat is sourced makes a difference. The nutritional quality

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The American Heart Association confirms that practicing mindfulness and meditation may help manage stress and high blood pressure, improve sleep and help us feel more balanced and connected, which can help lower the risk of heart disease.

Meditation can be as simple as sitting quietly in a calm place and focusing on breath. Other types include relaxation and Zen, transcendental, mantra and mindfulnessbased stress reduction.

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of a fast-food burger is much different than a cut of beef from grass-fed cows that are sustainably raised; the latter has a very different nutrition profile, along with omega-3s. Nussbaum cautions that consuming a low-fat diet alone may not lower risk of heart disease, because many low-fat diets substitute fat with carbohydrates, which can lead to obesity and insulin resistance—both risk factors for heart disease.

Less Exercise Can Be More

It can be intimidating to start a workout regimen, especially if time is limited. “What’s more important is not being sedentary and finding ways to keep moving,” Nussbaum says. “Even if you have desk job, there are ways to incorporate short bursts of movement into your day. Walking can be helpful.”

She notes that high-intensity interval training—short bursts of intense exercise alternated with low-intensity recovery periods—can be effective for those with limited time. “Some of those workouts are only five to 10 minutes long, but can have just as much benefit as a 90-minute cardiovascular workout.”

Screenings and Advanced Testing Detect Underlying Issues

Dr. Yale R. Smith, a Florida physician who is triple board-certified and an advanced fellow in anti-aging metabolic and functional medicine, says, “There are millions of people walking around with severe cardiac disease that do not even know it, because heart attacks and death from an acute coronary syndrome (ACS) can kill someone without warning, Thus, preventing such an event with specialized testing can allow people to live long lives with loved ones.”

Smith emphasizes the importance of a complete lipid profile. “I see many patients that come to me with incomplete lipid profiles,” he notes. They do not include sensitive biomarkers that go beyond just total cholesterol, LDL, high-density lipoprotein (HDL) and triglycerides. There’s a misconception that if one’s cholesterol is within normal range, they need not worry about heart disease.

“But someone could have unstable plaque just waiting to burst in a coronary artery that kills the patient,” Smith explains. “When an unstable plaque ruptures in a major vessel, the body senses it as bleeding and sends clotting factors to stop the bleeding, thus creating the heart attack and death. We can look for this with cutting-edge testing.”

Such testing includes Cleerly, which uses artificial intelligence to look within the coronary arteries. It provides actual visualization of the patient's vessels and pinpoints locations of stenotic lesions, total plaque volume and unstable plaque locations. “This is

revolutionary, and allows me to provide vital information to the patient and the interventional cardiologist before catheterization,” Smith says.

The protein unstable lesion signature test looks for cellular markers for high-risk patients and determines risk for plaque rupture. The vibrant health cardiax allows doctors to look at 22 different genes that can contribute to heart disease issues.

“Family history is a look into the future of your chance of developing heart diseases,” Smith shares. “The genetics of a patient’s family is quite important, and genes can jump a generation. Thus, the patient could have their grandfather’s or grandmother’s genes that can put them at risk and lead to an early death.”

There are natural ways to control and reverse heart disease, Smith points out, but he cautions against over-the-counter, unregulated supplements marketed for improving heart health. A comprehensive workup and cardiovascular health plan should be monitored by a qualified medical doctor.

“Meditation and massage are beneficial to lower stress,” Smith recommends. “Stress and high cortisol levels create a pathway to heart disease, elevated blood pressure and other issues. Thus, anything that can lower stress and create a happy lifestyle will help with heart health.”

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Sheila Julson is a freelance writer and contributor to Natural Awakenings magazine.

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SHIFTS HAPPEN

A New Chapter— Nexus for Consciousness, Healing and Hope

by Brooke Goode

Preserve

In 1994, the same year Jeff Bezos founded Amazon and Deepak Chopra laid the first bricks on his path to enlightenment, Sharon Bruckman created Natural Awakenings magazine. Each a visionary. Each ahead of their time.

By the late 1990s Americans had developed a voracious appetite for well-researched, practical information about the latest natural approaches to nutrition, fitness, personal growth and sustainable living. The Natural Awakenings franchise was born, expanding into the largest franchise publishing network in the health and wellness industry.

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As the magazine’s 25th anniversary issue, published in 2019, explained, Natural Awakenings was woven from the threads of grit, inspiration and serendipity, creating a tapestry of health, healing and mindfulness. In an interview appearing in that issue, Bruckman clarified her purpose, saying, “The why that has been keeping me ‘on purpose’ can be found in the same mission statement that inspired me to create Natural Awakenings:

to inspire and empower people to awaken to their highest potential, so together we can create a world that works for all living things.”

The world’s delicate ecosystem, now in crisis, was also in need of help. “The critical issues we now address in Natural Awakenings—like genetically modified foods and climate change—were just emerging in serious public discourse then, but have since grown in urgency,” Bruckman said. “The good news is that in the past 25 years, viable solutions in renewable technologies, organic farming methods and holistic healthcare practices have made great strides; now they just have to be implemented on grander scale.”

Shortly after the 25th anniversary issue was published, Joe Dunne, Natural Awakenings’ COO, had a serendipitous meeting with Kimberly Whittle, founder and CEO of KnoWEwell. One conversation later, he was certain that Whittle and Bruckman should meet, given their shared vision and mission. Dunne describes KnoWEwell’s online Regenerative Whole Health Hub as “WebMD, NEJM [New England Journal of Medicine], Match. com, Home Advisor, LinkedIn, Facebook, Amazon, Quora, Medium and Apple News all rolled into one for health.” A week later, Whittle was on a plane to Florida to visit Bruckman at her home. It was the start of a providential relationship between two visionaries determined to bring natural healing, health and hope to individuals and families.

A decade earlier, in 2009, Whittle was driven by a series of family health crises to embark on a search for solutions. Deep diving into evidence-based research, she traveled the country to multiple integrative and functional medicine practitioner conferences. “I was blessed to find tremendous success in the prevention and healing of chronic conditions through what today is defined as Regenerative Whole Health, a broad spectrum of global healing approaches and therapies that consider the whole person—mind, body and spirit—connecting the dots between soil, food, lifestyle choices, planet and personal health to help prevent and address the root causes of chronic diseases,” she explains. “I began as a mom on a mission. As I grew into my family’s healer, and then a health and well-being resource for my friends, I felt a deep yearning to go beyond my community and help more people.”

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Combining her entrepreneurial spirit, professional experiences, passion and purpose, Whittle formed KnoWEwell as a force for good in the world, to pay it forward and make it easier for others facing their own health crises, and to pay it back to the professional organizations and providers that helped her family heal. Much like Natural Awakenings, KnoWEwell’s mission is to transform health care by inspiring and empowering individuals with the knowledge, resources and community to proactively prevent harm, address chronic diseases and create “WELLthier Living” for themselves, their families, humanity and the planet.

Last December, KnoWEwell acquired Natural Awakenings, creating an integrated ecosystem that is committed to community, spanning the information gaps, providing immersive multimedia educational experiences and fostering trusted connections locally and globally. Together, these two companies are set to be the solution for consciousness, healing and hope.

A World in Crisis Needs Our Collective Help

Individually and collectively, we are facing unprecedented challenges. Human and planetary health are in crisis, and they are inextricably linked. According to the World Health Organization, climate change is the biggest global health threat confronting humanity.

The Food and Agriculture Organization of the United Nations estimates that 33 percent of the Earth’s soils are already degraded, and more than 90 percent could become degraded by 2050. Soil erosion decreases agriculture productivity and contributes to a host of environmental threats. It can take up to 1,000 years to produce just two to three centimeters of soil.

While gene-edited crops are being promoted by the world’s largest chemical companies as “giving mother nature a boost,” Jeffrey Smith, founder of the Institute for Responsible Technology, warns, “With gene editing techniques, such as CRISPR, nature could be permanently corrupted by countless GMOs, and our food supply—including organic—could be overrun.”

Meanwhile, six in 10 adults and more than half of all children have a chronic health condition. The problem, Whittle believes, is that while our conventional medical system excels at acute care for an injury or a heart attack, it was never designed to treat chronic conditions, focusing more on the symptoms than the root cause of disease. Studies show there is a roughly 17-year lag between new research and mainstream health and medicine practices.

Hope for People and Planet

Evidence-based research is proving that while our DNA may be our ancestry, it is not necessarily our destiny. According to Dr. Jeffrey Bland, the father of functional medicine, “Our gene expression is altered by numerous influences including environment, lifestyle, diet, activity patterns, psycho-social-spiritual factors and stress. These lifestyle choices and environmental exposures can push us toward (or away from) disease by turning on—or off—certain genes.” Ninety percent of the risks of chronic

disease are due to non-genetic factors, and with the right knowledge and resources, individuals can change their lifestyle and environment to prevent and reverse chronic health conditions.

Rodale Institute, a leader in organic farming education and research, points to the importance of farming methods in addressing the health and planet crises. According to the organization, “Hope is right below our feet. Healthier soil grows healthier plants, and healthier plants are more nutritious plants. In our work at Rodale Institute, we’re investigating the links between soil health and human health and proving that organic [farming] can feed the world.”

Research by Rodale Institute has confirmed that adoption of regenerative organic farming practices could capture more than 100 percent of current, human-caused emissions of carbon dioxide in the atmosphere. Rodale Institute researchers concluded, “We now know enough to have real hope, and with this hope comes the responsibility to journey down a new path.”

Millennials are leading the way on conscious living, flocking to integrative options and opting for more “natural” care, long advocated by Natural Awakenings. They now constitute the largest sector of the U.S. workforce with annual spending power of $600 billion. Close to 60 percent of millennials research information about health and nutrition online and on social media. This health-conscious generation believes good health is both a personal and social responsibility. They are early adopters of wearable technology and prefer organically grown, locally sourced and ethically raised foods. But consumers of all ages are overwhelmed by information and unverified online sources in the fragmented whole health market.

Looking Forward

The World Economic Forum reported in 2021 that health care is undergoing a digital revolution that requires multi-stakeholder collaboration and the bridging of information gaps by fusing the digital and analog worlds. The 2017 industry white paper “The Rise of Wellcare”, by PricewaterhouseCoopers, concluded that integrated ecosystems for the consumer in the healthcare industry are essential. This paradigm would include products, services, social media, community and environmental activism.

The good news is that the local Natural Awakenings print magazines, together with KnoWEwell’s Regenerative Whole Health Hub, a global digital ecosystem, are forging the paradigm shift. Whittle is honored to be continuing Bruckman’s legacy. “We are kindred spirits; I have the same purpose and unwavering drive that Sharon had founding Natural Awakenings nearly 30 years ago. I am deeply committed to multi-stakeholder collaboration that benefits all—our families, communities and the planet. We will educate to bring consciousness of connections into daily practices and respect for Mother Earth so all can thrive and prosper. Together, we will inspire, empower and achieve a WELLthier Living World.”

Feeling I m b a l a n c e d?

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Brooke Goode is KnoWEwell’s national editor.

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RHYTHMS OF THE HEART

IMPROVING MOOD WITH VAGUS NERVE TONING

by Kirby Baldwin

While most people consider the brain to be the power center of the body, the heart is stronger in several ways. In research pioneered by the HeartMath Institute in the 1990s, the heart has been found to be 40 to 60 times stronger than the brain electrically and about 100 times stronger magnetically.

HeartMath studies heart rate variability (HRV), which measures the naturally occurring beat-to-beat changes in heart rate and rhythms, and is a key marker of overall health, resiliency and longevity. HeartMath discovered people could train themselves to improve their HRV and, as a result, their ability to regulate emotions by using breath as a type of biofeedback.

Central to this work is the vagus nerve, a main component of the parasympathetic nervous system that carries signals at an unconscious level between the brain, heart and digestive system. Due to its many functions, particularly controlling mood, researchers have targeted the vagus nerve in treating depression, anxiety and other psychiatric disorders.

According to a 2018 study, “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders,” published in Frontiers in Psychiatry, “Treatments that target the vagus nerve increase the vagal tone and inhibit cytokine production. Both are important mechanisms of resiliency. The stimulation of vagal afferent fibers in the gut influences monoaminergic brain systems in the brain stem that play crucial roles in major psychiatric conditions, such as mood and anxiety disorders. Since the vagal tone is correlated with capacity to regulate stress responses and can be influenced by breathing, its increase through meditation and yoga likely contribute to resilience and the mitigation of mood and anxiety symptoms.”

Vagal tone tells us how well the vagus nerve is functioning, and it is measured indirectly by HRV. A toned vagus nerve can help regulate the nervous system and improve digestion, heart health and breathing rate. It can also counter the body’ s “fight”

response and help us relax and bounce back from daily stresses by boosting the “rest-and-digest” response, which also boosts HRV.

Because the vagus nerve is integral to the gut-brain connection, Michael Ruscio, DNM, DC, writes that lifestyle practices that are good for the gut and brain, like diet, exercise and deep breathing, can improve vagal tone. The Cleveland Clinic states that the vagus nerve can be naturally strengthened through meditation, massage, music therapy and cold-water immersion.

Other non-invasive methods of stimulating the vagus nerve include lightly tapping the chest while holding the breath, as well as light-to-moderate massage in areas near the vagus nerve. Because the nerve connects to the throat, gargling with salt water and laughing have also been proposed as potential interventions.

The U.S. Food and Drug Administration has approved electrical vagus nerve stimulation (VNS) for the treatment of

drug-resistant epilepsy and depression, and there are ongoing studies to expand its use for other health conditions and disorders. This is an invasive solution, as the device is surgically implanted under the skin on the chest.

Bruce Cryer, co-founder and former CEO of HeartMath, says, “We could all use a helping hand to get into our happy place” in these uncertain times. The 40-year wellness leader recently turned to Sensate, a new personal device designed to help people improve HRV and derive calming benefits without the need for extensive training in meditation or breathing techniques.

Developed by Stefan Chmelik, a physician, Sensate is a palm-sized device that is simply placed on a person’s chest as it emits stress-relieving sound waves directly to the nervous system using bone conduction. Similar to the comfort a person experiences when a purring cat lies on their chest, Sensate causes the chest to resonate sound, which signals the vagus nerve to relax. When used over time, the device can train (or retrain) the vagus nerve to default to this calming state.

In a 2022 study, adults with and without anxiety and depression disorders used Sensate for an average of three and a half months, five to six days per week. After the test period, more than 70 percent of the participants reported low, mild or normal stress levels. More than 65 percent of the participants with anxiety disorder and over half of those with a depressive disorder reported an improvement in their condition.

Chmelik says, “Stress is a ‘global catastrophe’, and with a chronically stressed public, there is no will or ability to address all the other issues facing us. My goal in developing Sensate was to enable people to self-regulate more efficiently. I want to create a tipping point to create a more conscious world. As more people become aware of their breath and its connection to stress, and take advantage of the powerful tools of meditation, breath and other tools like Sensate, hopefully that tipping point is reached.”

Kirby Baldwin writes and edits for KnoWEwell, the Regenerative Whole Health Hub and the parent company of Natural Awakenings Publishing Corp.

Finding Our Authentic Self with Reiki

by Sheila Julson

Nancy Mintzer, owner of Peace N Reiki, provides reiki, Chakradance, Inamojo and new moon circles to help adults and children achieve a peaceful state of mind in a not-so-peaceful world. She teaches classes and one-on-one sessions by appointment at the Bldg. 7 Yoga studio, in Wyomissing.

Mintzer has long been intrigued by nature’s rhythms and how they connect with the Earth and the universe. When she initially experienced reiki, a deep relaxation technique that uses gentle touch to help reduce stress and anxiety, she felt it was the missing piece of her wellness puzzle. “I felt it was my purpose to connect to my inner self and rediscover the hopes and dreams of my youth. Reiki helped me rediscover what I want in life and how to get there,” she emphasizes.

Mintzer continued to study and obtained reiki master certification. She used it to help family and friends, and gradually started seeing clients while establishing her business, Peace N Reiki, where many clients seek self-growth and purpose. “My approach is that reiki is one of many modalities to help you become more aware of your inner being and desires. It helps you to discover the obstacles in life that may have detoured you along the way,” advises Mintzer.

The practice of reiki helps people achieve a relaxed state. Mintzer explains that reiki is not about the client absorbing the practitioner’s energy or vice versa. The practitioner holds energetic space for the client, creating an awareness of any stagnant energy that may need to be released. Every reiki session is different for every person, and each session can be a different experience.

“It’s like an ice cube. When you find yourself in stagnant, repetitive cycles in your subconscious, reiki sessions are like warming water slowing melting that ice cube,” Mintzer explains. She advises clients to find a practitioner that resonates with them. “Give reiki three tries, because for the first session, you may not know what to expect. The second session, you have a perceived idea, and it will not be same as first. The third session, you’re more open minded and things that are uncovered in the first two sessions become clearer.”

When introducing personal growth modalities such as reiki into our life, Mintzer emphasizes that the client ultimately has to take ownership. “It’s not the practitioner, it is the new self-awareness that will prompt change.” In addition to the reiki treatment, Mintzer uses intuition and experience to listen and discuss the next steps “You have to decide if you’re ready to uncover roadblocks holding you back and embrace change. It’s not me; I’m just holding the space. It’s up to the individual to do the work.”

Mintzer is an accredited Chakradance facilitator, a movement therapy modality founded in 1998 by Natalie Soughgate, that comprises three components. The first

is a guided visualization accompanied by chakra-specific (energy points in the body) music. “Everyone will experience a spontaneous response to music and visualization, and the Chakradance session concludes with mandala art, a creative expression of the experience and a closing meditation. Chakradance creates space for transformation and healing.” Chakradance Freedom is offered as a group class, as well as private sessions. Mintzer plans to offer a Chakradance program for pre-teens and teens.

Inamojo is a nine-week course for children that teaches skills to help them navigate life with a greater understanding of themselves and others by weaving together stories, music, movement and art. Each week, the class for kids 5 to 8 teaches a different story related to each chakra.

Mintzer hosts new moon circles each month, creating a safe space for people to come together to listen and support each other. These themed gatherings acknowledge the moment with guided meditation and an intention-setting ritual. New moon circles are currently held virtually and will return to in-person gatherings in April.

Mintzer describes her motivation as, “Pure amazement! Miracles are all around us, and when you step into your own energetic flow, there are no words to describe the feeling. I want to be present and guide others that are ready for this, and help people put the pieces of their lives into place.”

For more information, call 610-463-8701, email Peace.N.Reiki@gmail.com or visit PeaceNReiki.com. See ads, pages 25 and 52.

Love in the Present Moment MINDFULNESS

by Marlaina Donato

FOR COUPLES

Jam-packed schedules and answering the demands of everyday life can trip us up and break the spell of even the most solid intimate partnership. With dulled senses, it is easy and all too common to go on autopilot. Like abandoned gardens, heart-unions can become casualties of neglect and the absence of joy.

Mindfulness—awareness and cultivation of the present moment—has been shown to lower blood pressure, reduce anxiety and depression and deepen our appreciation of what we have. Relationships can expand and strengthen when couples practice the art of being in the “now”. A 2021 study involving 1,360 heterosexual couples published in the Journal of Sex & Marital Therapy indicates that gratitude and forgiveness also contribute to satisfaction, both relational and sexual.

Conscious Hearts

“Mindfulness practice comes in many forms: journaling, meditation, mindfulness-based cognitive therapy, tai chi or breathwork, to name just a few. By routinely practicing mindfulness, we are able to deepen our own awareness of what we are feeling and how we want to respond to someone we care about,” explains Moraya Seeger DeGeare, in-house relationship expert for Paired, an app for couples.

Maci Daye, the author of Passion and Presence: A Couple’s Guide to Awakened Intimacy and Mindful Sex, says, “Even a few minutes a day of mindfulness practice can rewire the brain, build new habits and help us dis-identify from our limiting beliefs, stories and intense emotions.” This is a critical fac-

tor in transcending personal triggers and promoting conflict resolution. She emphasizes that couples often go into fight-orflight mode because they feel threatened by their partner’s non-verbal behavior or are triggered by old, painful wounds.

Daye, a licensed professional counselor and certified sex therapist, notes, “Mindful couples are less attached to being ‘right’ and explore their own sensitivities instead of blaming their partners.” Once “awakened intimacy” is put into practice, couples become interested in each other’s perspectives and team up to heal and grow. In addition to formal training, she suggests bringing presence to all aspects of life. “Couples can engage their senses when they hug, touch or hold hands,” Daye explains. “They can pause to look at each other when they say hello and goodbye. They can slow down and taste their food, savoring every bite. These behaviors also make sexual experiences more sensual, intimate and connecting.”

Taking a few moments for eye contact, the brush of a hand or compassionate interaction can strengthen bonds. DeGeare, who is also a couple’s therapist at BFF Therapy, in Beacon, New York, recommends slowing down together to get in sync. “This could be going for a walk, cooking or listening to the same podcast and talking about it later. It helps the body tune into your partner a bit and connect. The time you spend doing this outside of the bedroom will deepen your connection in the bedroom.” She suggests bringing movement like a shared dance or yoga class into the mix to foster connection, as well as setting “dedicated times to check in through the week or month, uninterrupted.”

A Deeper Dive

Daily verbal exchanges beyond the mundane can amplify resonance between two people. “Asking questions is vitally important, as it cultivates curiosity—but not the day-to-day questions, such as, ‘What are you doing today’ or ‘What do you want for dinner?’” says Debbie Lambert, co-author of The Mindful Couple The Del Mar, California, couples coun-

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Lori Martin, BCNP

Peter Hurtubise, DO

Marge Torchia, CRNP

selor and life coach encourages people to ask, “What scares you today? What is the most important thing that you would like to create today? What was one thing that made you grateful today, and what is one thing that disappointed or frustrated you today? What is one thing I can do for you today? These types of questions scrape the surface of knowing and create intimacy and connection.”

Lambert compares the practice of mindfulness to a beautiful dance—flowing, loving and creative—that can change future generations. “The energy from such a dance extends far beyond the couple,” she says. “It can be felt intimately by anyone in its presence. When parents dance this dance, their children are bathed in a highvibrating energy. They feel safe and loved. Most importantly, they learn a model for how to be in a loving relationship.”

Marlaina Donato is an author, visionary painter and recording artist. Connect at WildflowerLady.com.

MINDFUL TIPS FOR DEEPER SEXUAL INTIMACY

FROM DEBBIE LAMBERT

Couples get too familiar with each other over time, and the wonder and curiosity leave the bedroom. To deepen the sexual experience, couples can:

n Shift from knowing to curiosity. Ask yourself, “What does my partner need in this moment?” Be in tune with subtle movements and embrace them in the moment, versus thinking this is what my partner likes.

n They say the eyes are the windows to the soul. Eye-gazing in bed is a deeply spiritual activity that allows us to connect beyond our normal experiences with each other.

n Smile, laugh and embrace the moment with some lightness. When we smile and laugh, we are out of our heads and into our hearts. This is where we want to spend more time in general.

FROM MACI DAYE

While most couples think they must do more to experience novelty, the best sex results from simply being there and tuning into bodily sensations. Knowing this relieves couples that are exhausted and pressured by the demands of modern life, which have been exceptional lately. They may avoid sex because they fear they must “go all the way”. However, if we are fully present, we can have magical, erotic experiences that are brief and don’t necessarily involve the genitals.

Nourish the Heart

FOODS THAT PROMOTE CARDIAC HEALING

by Steven Masley

The right food choices don’t just prevent heart disease and help shrink artery plaque, they also nourish and heal the heart. For a healthy ticker, enjoy these five food groups every day.

Fabulous Fiber

Fiber is the roughage in vegetables, fruits, beans and nuts, and it is loaded with age-busting nutrients. Eating fiber suppresses appetite, promotes weight loss, improves blood sugar and cholesterol levels, decreases inflammation and feeds a healthy gut microbiome.

The challenge is to get more fiber every day. Too often, people consume fiber from processed grains and flour, and the sugar load that comes with grain fiber has many adverse impacts on heart health. The best option is to enjoy daily fiber from the following sources: three cups of colorful vegetables; two pieces of fruit, such as one cup of berries and one apple; two handfuls of nuts and seeds; and one-half to one cup of beans.

Smart Fat

Clinical studies show that enjoying fats from seafood, extra-virgin olive oil and nuts decreases the risk of a heart attack and stroke without causing

weight gain. Healthy fats improve cholesterol levels, assist with blood sugar control, are critical for the brain, improve hormone balance and reduce inflammation.

Fats enhance the texture of food, adding that smooth, creamy mouth feel to a meal that makes eating a pleasure. Enjoy healthy fats from avocados, seeds and dark chocolate daily.

Clean (Not Mean) Protein

Raising animals in large-scale conventional operations with cruel living conditions is not just mean, it also produces less nutritious meat that can be loaded with hormones, antibiotics and pesticides. Choose clean protein instead, which does not contain added hormones, pesticides and other toxins. Good sources of protein are organic dairy products and eggs, wild seafood and animal protein that has been grass-fed or organically fed while living on open pasture. Beans are also a great protein-packed choice that improves blood sugar and cholesterol profiles. They are the most powerful anti-aging food ever tested.

Beneficial Beverages

Start with at least four cups of water per day. It doesn’t matter whether it’s flat or sparkling, so long as it’s pure. Pure water can be purchased or made at home or at work with a reverse osmosis filter system.

Except for people that are caffeine sensitive, one to two servings of caffeinated beverages can be enjoyed daily. In moderation, those tea and coffee pigments are good for us.

Don’t forget a fiber- and protein-rich smoothie to stay satisfied and revved up all morning. A balanced and delicious recipe includes one serving of protein powder, frozen organic cherries or blueberries, almond milk and chia seeds.

Take advantage of the option to enjoy wine with dinner—just be sure to limit wine intake to no more than two servings daily. Avoid any beverage with added sugar or commercial sweeteners. Don’t be fooled into drinking juice; without the fiber, fruit juice is much closer to drinking soda than to eating fruit.

Powerful Probiotics

Not only do probiotics help gut function— a healthy gut microbiome decreases inflammation and supports weight control. The latest research reveals that the microbes in the gut have a dramatic impact on the risk for heart disease, as well. Because healthy microbes feed on fiber, eating fiber is good for the gut microbiome, too.

The right gut microbes offer numerous benefits. They lower harmful cholesterol levels, improve blood sugar levels, lower blood pressure to normal levels, assist with weight

loss, decrease inflammation and decrease production of trimethylamine N-oxide (also known as TMAO), a marker for heart disease. Support the gut microbiome by eating probiotic food sources daily, such as yogurt, kefir, sauerkraut, pickled veggies and miso.

Dr. Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Learn more at DrMasley.com.

RATATOUILLE

YIELD: 4 SERVINGS

1 medium eggplant (remove ends and any damaged skin), cut into 1-inch cubes

2 Tbsp extra-virgin olive oil

1 medium sweet onion, diced

½ tsp sea salt

¼ tsp ground black pepper

½ tsp oregano, dried

½ tsp fines herbes (or Italian herb seasonning), dried

3 small zucchini, chopped into ½-inch cubes (about 2½ cups)

2 small yellow squash, chopped into ½-inch cubes (about 2 cups)

2 Tbsp white wine

3 medium tomatoes, chopped (about 2½ cups)

4 medium garlic cloves, minced

1 Tbsp chopped fresh parsley

1 tsp fresh rosemary, diced

1 Tbsp fresh basil, chopped

⅛ tsp paprika or cayenne powder (or to taste)

1 lb firm tofu, cubed, or 15 oz cooked cannellini beans (optional)

Fresh herbs for garnish (parsley, basil, and/ or thyme)

This fragrant side dish from southern France is packed with nutrients. It goes well with chicken or fish, and especially a soufflé. To convert this from a side dish to a complete meal, add 1 pound of cubed tofu or 15 ounces of cooked cannellini beans. Can be served hot or cold and usually

tastes better when served the next day.

Steam eggplant on the stove top for 6 minutes or microwave in a glass container for 4 minutes. Cook until tender.

Heat a pan on medium heat and add olive oil; add the onion, salt, black pepper, oregano and fines herbes. Sauté for 2 to 3 minutes or until onions are soft and translucent. Add zucchini, yellow squash, eggplant and wine; stir. Cover and heat for 3 to 4 minutes, until the vegetables soften, stirring occasionally. Add the tomatoes, garlic and fresh herbs; cover, reduce heat to low and simmer for 4 to 10 minutes, until squash softens and the flavors blend. For a touch of heat, add paprika or cayenne pepper. Garnish with fresh herbs.

Excerpted from The 30-Day Heart TuneUp. Copyright © 2021 Dr. Steven Masley, Used with permission from Little, Brown Spark, New York, NY. All rights reserved.

CIOPPINO (ITALIAN SEAFOOD STEW)

YIELD: 4 SERVINGS

1 Tbsp extra-virgin olive oil

1 medium onion, chopped

¼ tsp sea salt

1 cup mushrooms, sliced

1 tsp dried Italian herbs (rosemary, thyme, oregano, basil)

¼ tsp ground black pepper

3 large carrots, chopped

1 medium fennel bulb, chopped into ½-inch pieces (or 3 celery stalks)

1 cup red wine

1 medium red bell pepper, chopped

1 cup chopped tomatoes or tomato sauce

2 cups low sodium vegetable or fish broth

1 lb mussels and/or clams in the shell, scrubbed clean

1 lb fresh whitefish, cut into 1-inch pieces (tilapia, cod, snapper, catfish)

½ lb large shrimp, peeled and deveined

8 large sea scallops

½ cup fresh parsley, chopped

Heat a large stew pot over medium-high heat. Add oil, onions, salt, mushrooms, herbs and black pepper; stir for 2 minutes. Add carrots and fennel; cook another 2 minutes. Add wine to deglaze for 30 seconds while stirring. Add bell pepper, tomato sauce and broth; simmer for 15 to 20 minutes.

Meanwhile, unless the seafood is super fresh, soak fish, shrimp and scallops in orange juice or milk for 10 minutes. Rinse and drain when ready to add them to the pot. Bring another pan with a steamer tray to a boil; add the mussels and/or clams; cook until they open, 5 to 6 minutes. Drain, saving 1 cup of the liquid for later use.

Increase the temperature under the large stew pot to medium-high and add the fish, shrimp and scallops. Heat 4 to 5 minutes until shrimp are pink and fish is cooked. Add the drained mussels and clams plus 1 cup of the reserved clam/mussel liquid; simmer another minute.

Ladle stew into bowls and garnish with parsley. This stew is fabulous accompanied with a tossed green salad on the side or as a second course. Be sure to set the table with additional large bowls for discarded shells.

Recipe excerpted from The 30-Day Heart Tune-Up by Steven Masley, M.D. Copyright © 2021 by Steven Masley, M.D. Used with permission of Little, Brown Spark, New York, NY. All rights reserved.

For more recipes, go to NALancaster.com or NABerks.com.

Chef Phillip Ponticelli

Heart-Healthy Kids

SETTING A COURSE FOR CARDIOVASCULAR WELLNESS

by Ana-Maria Temple, M.D.

When a middle-aged, thin adult comes to the hospital with heart attack symptoms, the doctors will ask about family health history; alcohol, drug and cigarette use; current medications; and cholesterol levels. But because the person is thin, they may not question their diet. In reality, the food choices we’ve made since childhood may determine our likelihood of developing heart disease as adults. Heart-healthy diets for kids can establish a healthful baseline and set them on a path to lifelong wellness and longevity.

Studies have demonstrated that the development of coronary atherosclerosis begins in childhood.

These findings have been replicated in studies of children of different ethnic backgrounds across the globe. Characterized by the deposition of fatty material (plaques) on the inner walls of arteries, atherosclerosis contributes to heart disease and heart attacks.

The immediate reaction may be to blame genetics for heart disease in young children and assume it is outside of our control, but this assumption would be wrong. Genetics are only a blueprint. What we eat, how we sleep, our stress level and our exposure to environmental toxins determine how our house is built. “Genetics load the gun, but the environment pulls the trigger,” wrote Judith Stern, professor of nutrition and internal medicine at the University of California, Davis.

According to the Centers for Disease Control and Prevention, epigenetics is the study of how our behaviors and environment can cause changes that affect the way our genes work. Researchers at Duke University Medical Center demonstrated the effects of genetic malleability in a study involving agouti mice that have genetically mutated to produce obese offspring that develop heart disease, diabetes and cancers. The scientists fed two groups of these unhealthy mice different diets. One group ate standard mouse food. The other consumed standard mouse food plus vitamin supplements, including choline, folic acid, B12 and betaine.

The agouti mice mothers that were given a vitamin-supplemented diet produced offspring that were healthy, without evidence of heart disease or other problems, while the mice that ate a regular diet without nutritional supplementation continued to produce terribly unhealthy mice. What humans can surmise from this study is that parents have the power to alter their children’s gene expression and subsequent heart disease risk.

To raise healthy adults, a child’s nutrition is where to start. As Mark Hyman, M.D., an internationally recognized leader in the field of functional medicine, says, “Chronic disease is a food-borne illness,” and one of the biggest dietary culprits is sugar. It leads to the development of plaque in the arteries and wreaks havoc on the health

of Americans. In the 1980s, the low-fat craze prompted food companies to remove fat from foods and replace it with sugar to preserve taste. A whopping 240 sugar alternatives followed, including corn syrup, rice syrup and dextrose.

The liver can process only 24 grams of added sugar per day. Any extra sugar gets turned into fat, which contributes to the development of atherosclerotic plaques. In the U.S., adults consume an average of 77 grams of sugar per day, according to the American Heart Association. That’s more than three times the amount the liver can handle.

Parents can begin to shield their children from this dangerous ingredient by steering them away from sugary drinks. We all know that sodas are full of sugar, but even organic juice boxes, sports drinks, flavored waters and coconut waters contain loads of the stuff. Choose water or coconut water without added sugar, and wean kids off of juice by gradually diluting it. Also consider fruit-infused waters or bubbly, carbonated water with a squeeze of fresh lemon juice.

Start reading food labels and encourage kids to become sugar detectives. It is not about categorizing food as evil or bad. It’s about learning together which foods and drinks help their little hearts become stronger and more resilient. When they grow up to be heart-healthy, middle-aged adults, they will be thankful.

Dr. Ana-Maria Temple is an integrative pediatrician and wellness educator in Charlotte, North Carolina. Learn more at DrAnaMaria.com.

As guardians of our beloved pets, choosing the best food for them can be a daunting task, with so many options online and in grocery stores, as well as conflicting advice about what is healthiest. For thousands of years, pets were fed human food scraps, and in the last 50 years, as dogs were elevated from being pets to valued members of the family, handing them treats directly from the dinner table became a common practice. Nevertheless, commercial pet food has become an enormous industry in a relatively short period of time—it has only been around for just over 150 years, according to the Pet Food Institute. Globally, the pet food market was valued at almost $95 billion in 2021 and is expected to con-

Whole Foods for Dogs and Cats

HUMAN-GRADE MEALS FOR OUR FURRY

BEST FRIENDS

by Ruth Roberts

tinue growing, according to Grand View Research. North America dominated the market, accounting for a 49.9 percent share of worldwide revenue that year.

The immense popularity of commercial pet food can be attributed to numerous reasons. Socioeconomic factors make buying processed pet food affordable; nutritional science makes it look sophisticated; veterinarians endorse it and marketing agencies persuade guardians that it is the best option. Many pet guardians may be concerned that table scraps are not as healthy for their pet as kibble. As a result, most dogs and cats consume commercial diets, many of which include byproducts from the human food industry.

Kelly Swanson, a University of Illinois

professor and the author of a 2018 nutrition study published in the Journal of Animal Science, told Science Daily, “A lot of companies test for complete and balanced nutrition but don’t go beyond that.” She further noted that her study evaluated certain diets by looking at additional factors: “Would dogs like them? Were they digestible? Would they increase activity?”

Leveling Up a Pet’s Diet

Because they are unprocessed and unrefined, pet diets made of whole foods contain more intact nutrients and provide more fiber for digestive health, which can help with constipation, diarrhea or both. According to a 2021 study published in the Journal of Animal Science, some

types of fresh, “human-grade” food may be simpler for pets to digest than dry, commercial kibble.

A recent study examined the gut microbiome of pet and stray dogs from South Africa, India and Loas and compared their gut microbiomes to those of dogs that lived 1,000 years ago. The researchers found that the varied diet of the stray dogs of Loas had the most robust microbiome and that it was comparable to the diet consumed by ancient dogs. Like in humans, a healthy and balanced gut microbiome is important for digestion and to fight inflammation. While there are some foods that pets should avoid, such as alcohol, dairy, chocolate and grapes, many types of meat and vegetables that humans eat can be served to their pets. Because whole-food ingredients like chicken, pork, lamb, beef and chicken eggs are readily available at local grocery stores, it’s easy to get started. The key is ensuring that a pet gets a balance of protein, fat and carbohydrates. There are plenty of homemade pet food recipes available online that consider this balance. The needs of a pet will vary based on species,

age, weight and overall health, so consulting with a veterinarian is recommended to keep the pet’s health on track.

Tips for Homemade Pet Food Success

n If it is in the budget, choose grassfed or pasture-raised meats, which have a healthy omega-3 to omega-6 ratio and are anti-inflammatory.

n The diet should include calcium, iron, zinc and other essential nutrients based on species and individual needs. Consult a veterinarian for guidance.

n Although dogs do not require carbohydrates in their diet, they can digest them. Dogs use dietary carbohydrates to maintain and replace glycogen levels.

n Introducing vegetable fiber—kale, collard greens and fruit such as apples—to a dog’s digestive system helps prevent gas pain.

n Obtain ingredients from organic sources whenever possible, because

they contain no pesticides or chemicals that could harm a pet’s health.

n Avoid processed foods and artificial ingredients.

n Look for pet foods without preservatives, byproducts, fillers or food dyes.

The Association of American Feed Control Officials (aafco.org/consumers) offers a wealth of information and guidance regarding commercial pet foods and ingredients. While they do not have a whole foods classification, they do provide information about natural and organic pet foods. Feeding pets whole food is a great way to help them stay healthy and happy. Make their food at home using fresh ingredients, or look for commercial brands that incorporate whole foods in their products. A pet’s best health starts in the bowl.

Dr. Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

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GLOBAL BRIEF ALARMING DECLINE OF THE HAWKSBILL TURTLE

BRUCE CRYER on His Love Affair With the Heart

by Kirby Baldwin

Bruce Cryer has been called a Renaissance man because of a varied, four-decade career as a singer, actor, dancer, publisher, author, marketing executive, teacher and coach. In New York City, he played The Boy for 800 performances in the world’s longest running musical, The Fantasticks. He co-authored the book, From Chaos to Coherence: The Power to Change Performance, was lead writer of the Harvard Business Review article titled “Pull the Plug on Stress” and taught at the Stanford Graduate School of Business.

As one of the leaders of HeartMath, what did you hope to achieve?

CONSCIOUS EATING RECIPE FRITTATA WITH SPINACH, MUSHROOMS & CHEESE

Cryer was part of the original leadership team and former CEO of the HeartMath Institute, which has scientifically studied heart-brain communications and deepened our understanding of how the workings of the heart can influence human perceptions, emotions, intuition and health. For three decades, he has dedicated himself to developing and teaching stress reduction and resilience techniques that tap into the power and intelligence of the heart.

Part of what motivated me to join the original HeartMath team was the notion that the heart is much more than a pump. The values we associate with the heart— courage, wisdom, love, compassion—were being viewed as completely separate from the physical heart. Before founding HeartMath, Doc Childre discovered that anything he did in life that succeeded—a job, a diet, an exercise program, a relationship—worked better if he “put his heart into it”. Childre also realized that every major religion, culture and civilization revered the heart throughout history. However, the Western scientific method had reduced the human body to individual components and viewed the heart as a “fantastical machine”. This perspective was inadequate to explain the profound feelings of love, care and even grief we experience in the heart.

INSPIRATION MUSINGS OF THE HEART

How has HeartMath evolved through the years?

The core message of HeartMath has always been this: Human beings have a remarkably well-integrated system with physical, mental, emotional and spiritual dimensions. The heart’s intelligence helps to coordinate all these aspects. The phrase “follow your heart” has actual scientific meaning.

HeartMath’s work has been validated through more than 400 peer-reviewed studies. When we started in the early 1990s, we were a research, education and training organization. Our discoveries using heart-rate variability proved to a mainstream, scientific audience that individuals can regulate their hearts, minds and emotions to produce profound changes in health, well-being, brain function and performance.

How can HeartMath positively impact people’s lives?

HeartMath is a beautiful and simple system that allows people to adapt to life’s relentless change and uncertainty and find balance. The brain directly benefits from the heart’s balancing capacity, which then facilitates expression, communication, listening, reaction times, coordination and emotional strength.

Having survived two life-threatening conditions and then rediscovering many sources of creative expression in myself, I’ve learned that our capacity to keep growing and learning is one of the greatest gifts of being human. Research is now confirming that the more we stay active, interested and curious in life, the more we continue to create a flexible, youthful brain. A childlike spirit of delight and wonder is something we can tap into our entire lives.

How do you practice HeartMath in your own life?

I use heart-focused breathing many times each day. The idea is to inhale for about five seconds and then exhale for about five seconds while keeping your focus in the area of the heart. This 10-second cycle is the optimal pace allowing our systems to find balance and coherence. Sometimes I sit and radiate love to someone I care about or a situation in trouble. Heart-focused breathing has been an integral part of my life for

30 years. I do this not only to maximize my own health physically, mentally and emotionally, but also to connect with humanity as one family, one heart.

Why do you encourage people to develop heartfocused coherence?

The heart is a key center of intelligence for our human system. The practice of breathing and focusing our attention on the heart is the first step to bring the heart

and brain into coherent alignment. As we breathe in qualities we value—kindness, compassion, love—and then exhale worries, tension, anxiety or fear, a surprising power is unleashed. More than 30 years ago, I dedicated my life to this path of the heart. It’s an incredible journey.

Kirby Baldwin writes and edits for KnoWEwell, the Regenerative Whole Health Hub and the parent company of Natural Awakenings Publishing Corp.

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P.S. Another month after my ski trip my knee has continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years. Questions? Call Bill at 770-990-9191 or visit https://www.distancehealer.me

BABY STEPS TO LIVING GREENER TIPS

FOR LOWERING TOXINS IN THE HOME

by Tom O'Bryan

Millions of Americans are spending more time in their homes as employers embrace work-at-home arrangements following the pandemic. Many families have redesigned living spaces to accommodate one or more offices, and as they streamline their abodes, it is important to also take care of any potential hazards.

Some dangers around the house are easy to spot, like toys left in a hallway where people might trip or exposed electrical wires that could cause a fire. Other hazards are not as obvious but equally dangerous. Daily exposure to invisible household toxins, for example, can cause serious health consequences.

Almost beyond comprehension, the average person is exposed to 700,000 to 2 million toxins each day, and

some of these are “forever chemicals” that never leave the body or take decades to be expelled. This huge toxic burden can accumulate in the body, strain the immune system and compromise overall health.

“The research is very clear—huge, huge, strong correlations between toxin load and most of your autoimmune diseases,” remarks Joseph Pizzorn, ND, author or co-author of six textbooks for doctors and seven consumer books, including, most recently, The Toxin Solution

The good news is that many of these threats can be corrected with a little insight, planning and budgeting. Changes to our everyday choices can go a long way toward keeping our bodies and homes healthy and safe, while also creating a greener and healthier environment.

The Air We Breathe

The air inside our homes can be up to 100 times more polluted than outdoor air, containing pollutants such as mold, smoke, out-gassing chemicals, pollen, pet dander, bacteria and viruses. There are many portable HEPA and carbon air filter options available at different price points that will help remove contaminants. According to a 1989 Clean Air Study by the National Aeronautics and Space Administration, common houseplants can remove organic pollutants from indoor air and, when combined with activated carbon air filters, are more effective. Examples of such plants are the Boston fern, spider plant, variegated snake plant, peace lily, English ivy, cornstalk dracaena and many other inexpensive varietals.

Between the Sheets

Flame-retardant chemicals in our sheets, mattresses, mattress pads and even pajamas out-gas minute amounts that can accumulate in our bodies over time. Because we spend approximately onethird of our lives in bed, it is important to ensure that the sleeping environment is as healthy as possible. Consider switching to organic cotton options for all bedroom items. Pressboard furniture is soaked with formaldehyde; replace it with solid wood pieces to reduce exposure to off-gassing. Turn off Wi-Fi at night to reduce exposure to EMF radiation. These changes can be made gradually, as the budget allows; think of them as an investment that will pay off with improved sleep and wellness

In the Kitchen

For many of us, turning on the faucet for a glass of water can produce a cocktail of toxic chemicals, including lead, arsenic and per- and polyfluoroalkyl substances (PFAS)—also known as the “forever chemicals.” The Environmental Working Group’s Tap Water Database (ewg.org/ tapwater) provides a searchable database of contaminants found in drinking water by zip code.

Investing in a water filtration system is a great way to avoid these chemicals. They, too, are available at different price

points. Whether it’s a countertop unit, a filter mounted on the faucet, an under-sink device or a whole-house system, the best solutions include charcoal granulation, a two-micron filter and reverse osmosis.

Smart swaps in cookware and bakeware are also a must. Begin by replacing nonstick pans with stainless steel, glass or cast-iron options. If replacing them all at once isn’t economically viable, start with the most damaged and scratched pans and continue as finances allow.

Food storage can be another source of toxins. Studies have found that certain chemicals in plastics can leach into our food. Move away from plastic storage containers to glass, and swap plastic wrap for a non-toxic alternative like beeswax wrap or reusable bowl covers.

In the Bathroom

Clean the shower head and install a chlorine shower filter. Gradually begin to replace soap and shampoo with non-toxic products that contain all-natural ingredients; specifically look for ones that are paraben-free, gluten-free and organic.

For other personal products such as perfume, move away from synthetic fragrances, which can contain endocrinedisrupting chemicals, and replace them with all-natural alternatives such as essential oils. Toothpaste should be glutenand fluoride-free. Newer options contain hydroxyapatite—a naturally occurring mineral—which can be an alternative to fluoride and help remineralize teeth. Replacing makeup all at once can be costly, so begin with lipstick and lip balms and look for gluten-free alternatives.

Baby Steps

While it may feel overwhelming to embark upon a green living journey, positive change doesn’t happen all at once. Pick one area and make baby steps. Even small, incremental actions can have a powerful cumulative impact on the mind, body and planet.

Dr. Tom O’Bryan is the founder of theDr.com, author of The Autoimmune Fix and chief health officer for KnoWEwell, the parent company of Natural Awakenings Publishing Corp.

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calendar of events

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Visit our online calendar where you can find updated event and class information and share your events for free.

WEDNESDAY, FEBRUARY 1

Mindful Yoga – 9-10am. (Wednesdays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster.org/yoga.

Rodale Institute Webinar – 2-3pm. “The Use of Cover Crops in No-Till Organic Production in the U.S. Midwest – A Case Study with Dry Beans in Iowa.” Dr. Contina will discuss the benefits of using cover crops in organic no-till production as well as the challenges and opportunities for farmers and the public in general. Registration required. Free. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.

Ultimate Health Workshop – 7pm. (Wednesdays ongoing). Learn how you can achieve optimal health. Topics vary by week. Free. Call to reserve your spot. Heath Wellness Center, 14 W. Main St, Landisville. 717-530-5555. HeathChiropractic.com.

THURSDAY, FEBRUARY 2

Contemplative Prayer/Meditation – 8-8:30am. (Thursdays ongoing). In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit SaintJamesLancaster.org.

Yoga & Blankets & Props, Oh My – 9:3010:45am. (Thursdays ongoing). Gentle yoga practice that uses blankets and props to optimize the practitioner’s experience and support healthy alignment. Appropriate for all levels of experience. Modifications of all postures are available.

Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

FRIDAY, FEBRUARY

3

Contemplative Prayer/Meditation – 6:45-7:15am. (Fridays ongoing). In person and via Zoom. Free. 717-397-4858. 119 N Duke St, Lancaster. For the Zoom link, visit SaintJamesLancaster.org.

Mindful Yoga – 9-10am. (Fridays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster. org/yoga.

Release and Rejuvenate Yoga – 12-1pm. (Fridays ongoing). Onsite and via Zoom. Take a moment for emotional, mental, and physical release. Perfect for all levels of yoga experience. The class

incorporates gentle movements with the breath, held poses, breathwork, meditation and relaxing music. Register for yoga online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Fireplace Fridays: Indigenous People of Berks County – 6pm. Gather round our hearth with the WidoktadwenCenter for Native Knowledge for a cozy chat about the indigenous people of Berks County. $5 per person. Berks Nature, 575 St Bernardine St, Reading. 610-372-4992. BerksNature.org.

SATURDAY, FEBRUARY 4

Full Moon Crystal Meditation – 10-11am. Join us for a relaxing experience that includes guided relaxation, crystals, Reiki, and sound healing music. A crystal set is included in the event price. Please bring a mat, blanket and pillow for comfort. Registration required. $15. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610-4519577. IntegrativeHealingArtsStudio.org.

Astrology Readings by Leo – 11am-3pm. (Saturdays ongoing). Explore your present, your past, and your future. Astrology helps guide us to embrace a more fluid perspective, opening the possibility for grace, choice and participation. $55 for one hour consultation, written copy of the report and a framed birth chart. Herbs from the Labyrinth, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.

SUNDAY, FEBRUARY 5

Meditation – 8-9am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

Community Donation Yoga – 9-10am. (Sundays ongoing). Yoga is for everybody regardless of financial state. This yoga class mixes Vinyasa with Alignment; well suited for any level of practice. West End Yoga Studio, 221 W Walnut St, Lancaster. WestEndYogaStudio.com.

Yin Yoga – 9-10:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

Wisdom Circle – 10:30-11:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. By donation. 484-509-5073. KulaKamalaFoundation.org.

MONDAY, FEBRUARY 6

Mindful Yoga – 6-7pm. (Mondays ongoing). Onsite

and via Zoom. Slow down your breath, your body, and your mind. First session is complementary, discounts available. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. SaintJamesLancaster. org/yoga.

TUESDAY, FEBRUARY 7

Contemplative Prayer/Meditation – 8-8:30am. (Tuesdays ongoing). In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit SaintJamesLancaster.org.

Group Voice Technique/Coaching Class – 7:158:15pm. (First Tuesdays). This class is for anyone who would like to learn to sing (better!) with and from others in a safe, space setting. Drop in for $20/ class. Offered by Resonate You thru Black Cat Yoga, 796 Lititz Pk, Lititz. ResonateYou.com.

WEDNESDAY, FEBRUARY 8

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WEDNESDAY, FEBRUARY 8

The Pasa Sustainable Agriculture Conference – Through 2/11. “Learn & Grow Together.” For people that love to get their hands dirty, care about where their food comes from, understand the power of farming in harmony with nature and want to take action to grow a more just and resilient food system. Includes educational sessions on food and farming topics, workshops, a trade show and more. Register at PasaFarming. org/2023-sustainable-agriculture-conference.

Cooking Class: Food As Medicine – 6-8pm. Age 16+. Learn how to prioritize food as part of a healthy lifestyle, reducing inflammation, and boosting your overall well-being by feeding your gut what it needs. Hands on. BYOB. $70. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Newly Bereaved Program – 6:30-8pm. Via Zoom. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 800-924-7610 by 2/1 to discuss with a bereavement counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

SATURDAY, FEBRUARY 11

Kids’ Cooking Class: Valentine’s Day Treats – 10am-12pm. Ages 7-12. Our fantastic kids’ instructor and artist, Gwen Eberly, teachers your kids confidence in the kitchen with this delicious menu of treats to share. Drop them off for an adventure, building essential skills they’ll have a blast learning. Hands-on. $70. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717435-8890. ZestChef.com.

SUNDAY, FEBRUARY 12

Sound Meditation – 1:30-2:30pm. Be transported away from the daily stress. Lay down to receive the soothing sounds and vocals for healing, grounding, and restoration. $25. Registration required. Offered by Resonate You and The Yoga Place, Bergstrasse Lutheran Church, 9 Hahnstown Rd, Ephrata. To register, visit TheYogaPlaceInEphrata.com or ResonateYou.com.

Annual Rose Quartz Crystal Meditation – 1011am. Join us for a relaxing experience that includes guided relaxation, crystals, reiki, and sound healing music. A rose quartz crystal is included in the event price. Please bring a mat, blanket and pillow for comfort. Registration required. $20. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.org.

Second Sunday Sound Meditation – 6:30-8pm. A Sonic Valentine! Acoustic sound journey for expanded consciousness, healing, restoration or peace and relaxation. Experienced, trained sound practitioners using multiple instruments and voice. Registration required. Soundwise Health Studio, Suite 263, 313 W Liberty St, Lancaster. 610-3014356. SoundwiseHealth.com.

WEDNESDAY, FEBRUARY 15

Science & Sips – 6:30-8:30pm. Give science a shot over a night of beer, wine, and hands-on experiments! Tap into your inner child as you play your way through the curious and, at times, whacky science of our everyday lives. $20pp or $35/couple. The Nature Place, 575 St Bernardine St, Reading. BerksNature.org.

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SATURDAY, FEBRUARY 18

Day-Long Christian Exploration of Indian Culture – 10am. Dinner at 4:30pm. Saint James Episcopal hosts a trip (via coach bus) to the Walters Art Museum, in Baltimore, ending at the Taj Mahal restaurant, in Lancaster, with Indian cuisine and sitarist John Protopapas. Registration required. Taj Mahal, 2080 Bennet Ave. Lancaster. 717-397-4858. SaintJamesLancaster.org/India.

SATURDAY, FEBRUARY 18

Hyperice/Normatiec Recovery Demo – 8:3010:30am. Information session and demonstration of cutting-edge deep tissue laser technology for the reduction of pain and inflammation. Free, registration required. A Therapeutic Effect, 313D Primrose Ln, Mountville. 717-285-9955. ATherapeuticEffect.com.

SUNDAY, FEBRUARY 19

New Moon Circle – 7-8pm via Zoom. A sacred place to come together to continue personal growth through discussion, journal prompts and an intention setting meditation. When we gather in person or virtually, we are connecting into a higher collective. RSVP required. Register online at PeaceNReiki.com.

MONDAY, FEBRUARY 20

Coping with the Loss of a Child of Any Age –6:30-8pm. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717 3912413 or 800-924-7610. HospiceCommunity.org.

TUESDAY, FEBRUARY 21

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: MParadise810@comcast. net or 717-951-2720. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

Sing Your Heart Out Voice Embodiment Class – 7:15-8:15pm. Every 3rd Tues thru 5/16. Connect through singing, sounding/intoning, movement, joy, and reflection. Taught by Jen Lobo Rose. $20/class. Offered by Resonate You thru Black Cat Yoga, 796 Lititz Pk, Lititz. ResonateYou.com.

WEDNESDAY, FEBRUARY 22

Rodale Institute Webinar – 2-3pm. “Replacing Plastic Mulch with Cover Crops in Organic Vegetable Production Systems for Economic Benefit, Soil Health, and Environmental Stewardship.” A review of the Specialty Crop Grant Project which assesses the replacing of plastic mulches with cover crops and living mulches along with no-till and reduced till. Registration required. Free. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-6831400. RodaleInstitute.org.

SATURDAY, FEBRUARY 25

Kid’s Cooking Club: Build Your Own Pasta Bowl – 10am-12pm. Ages 7-12. Our fantastic kid’s instructor and artist, Gwen Eberly, teaches your kids confidence in the kitchen with this delicious Saturday lunch menu. Drop them off for an adventure, building essential skills they’ll have a blast learning. Hands on. $70. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

MONDAY, FEBRUARY 27

Women’s Intro Writing Class – 6:30-8:30pm.5 wks, Mondays thru 3/27. Via Zoom. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfection and self-doubt. Beginner’s welcome, sharing optional. Write From the Heart. Registration required by 2/20. 717-393-4713. WriteFromTheHeart.us.

TUESDAY, FEBRUARY 28

From Surviving to Thriving – 6-7:30pm via Zoom. Every 2 wks thru 5/9. Are you 1.5 to 2 years out from the death of your loved one? This series offers the opportunity to reflect on your current stress level and satisfaction in different areas of your life. Free. To register: Pathways Center for Grief & Loss. 717 3912413 or 800-924-7610. HospiceCommunity.org.

plan ahead

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SUNDAY, APRIL 2

Holistic Health and Healing Expo – 10am5pm. A preeminent natural wellness, spiritual and green living event of inspiring workshops and event speakers with hundreds of vendors and practitioners offering an amazing array of products, treatments and the latest cuttingedge approaches in natural health, spiritual and sustainability. Free. The Inn at Villanova University, 601 Country Line Rd, Radnor. HHHExpo.com for information or to register.

MONDAY, APRIL 17

Women’s Memoir Writing Class– 6:30-8:30pm. 5 wks, Mondays thru 5/15. Via Zoom. “Exploring our Life Stories.” A safe haven for capturing the memories that matter to us most. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.

classifieds

Fee for classifieds is $1 per word per month. To place listing, email content to Advertising@NALancaster.com Deadline is the 10th of the month.

OPPORTUNITY

FOSTER PARENTS URGENTLY NEEDED | YOU can make a difference in the life of a child. There is a shortage of foster children in our area and loving, stable homes are needed to provide safety, stability and care. Find out more by calling 610-655-5555 or visit BuildingKidsLives.org.

SPECIAL OFFER

WINTER REIKI SPECIAL | Offering half-price sessions during February for all new clients. $35/one-hour session (reg $70). Strausstown. To book your session, contact Kayla Ruppert, LMT. 610-750-3985. KRuppertLMT@gmail.com.

Ever wonder how is provided to you FREE every month? Our local Advertisers make it possible! Please support our Advertisers!

And let them know you saw them in Natural Awakenings. Thank you.

community resource

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 34.

BODYWORK

SUPERNATURAL WELLBEING, LLC

Grace Henderson, LMT

342 N Queen St • Lancaster

SupernaturalWellbeingLLC@gmail.com

Offering a wide range of bodywork and holistic wellness services to support your wellbeing, harmony and balance of mind/body/spirit, guiding you to the realization that you have always been perfect while empowering you to make necessary changes to create the fabulous life you want to live. LGBQTIA+ friendly.

CBD/HEMP PRODUCTS

CEDAR MEADOW FARM

CedarMeadow.farm

717-723-3770

Hello@CedarMeadow.farm

CBD is better when it comes from a single farm that’s been dedicated to regenerative practices non-stop for over 30 years. That’s what we do. Discover why Better Soil makes Better Oil. Deeply rooted in Lancaster, PA. See ad, back cover.

HEMPFIELD BOTANICALS

HEMPFIELD APOTHETIQUE

100 W Walnut St • Lancaster

717-874-8480

HempfieldBotanicals.com

Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create the 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-corp, vegan, certified cruelty-free, sustainable and third-party tested. See ad, page 37.

CHILDREN’S SERVICES

CHILDREN’S HOME OF READING

1010 Centre Ave • Reading BuildingKidsLives.org

610-478-8266

Serving children and families in crisis for over 135 years, the Children’s Home of Reading (CHOR) is a multi-faceted social service nonprofit offering specialized residential, educational and community-based programs to help both at-risk children and their families. See ad, page 41.

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

2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998 • BlueSkiesChiroHealth.com

Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.

DR. SUPER’S HOUSE OF HEALTH

2209 Quarry Dr, Ste B-21 • West Lawn 610-601-9011

DrSupersHouseOfHealth.com

At Dr. Super’s House of Health, we believe in a personalized approach to health care. We do things the right way, all the time, every time. Discover the healing power that lives within you and take control of your health again. See ad, page 35.

HEATH CHIROPRACTIC & WELLNESS CENTER LLC

Thomas Heath, DC

14 W Main St • Landisville 717-530-5555

HeathWellnessCenter.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 21.

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 19.

CHRONIC PAIN RELIEF

MIND/BODY

WITH RENEE

Renee Mendenhall, LMT

210 W Grant St, Ste 304 • Lancaster 717-330-8171

MindBodywithRenee.com

Experiencing chronic pain? Become educated and heal through awareness of the mind/ body connection. Renee helps clients identify and process the unresolved stress/emotions, thought patterns, and beliefs at the root of their physical pain through intuition, Emotional Freedom Technique and Psych-K.

True silence is the rest of the mind, and is to the spirit what sleep is to the body, nourishment and refreshment.

~William Penn

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

or visit NALancaster.com or NABerks.com.

guide

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, halfand full-day education courses with certification are offered. See ad, page 34.

COUNSELING

GREY MUZZLE MANOR

1164 Blattadahl Rd • Mohrsville

610-655-5271

GreyMuzzleManor.com

Facebook.com/GreyMuzzleManor

Marcy Tocker, MA, utilizes person-centered and strength based therapeutic approaches. She specializes in animal assisted therapy, EAGALA model equine therapy, play therapy, and art therapy. Marcy believes that therapeutic change occurs when we provide empathy, unconditional positive regard, acceptance, and being there to support while our clients discover the strengths we know they’ve always carried.

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

Malinda Harnish Clatterbuck, MA (she/her)

228 E Orange St • Lancaster

717-875-5066

MHarnishTherapy.com

The work of healing and formation begins as we listen to what is going on in our inner life, what is happening in our heart and in our head. Using compassion and deep listening, I will be present with you and help you along your way.

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY

699 Wooltown Rd • Wernersville 717-917-7137

TakeHeartCounseling.com

Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses.

Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions.

DENTISTRY

CENTER FOR TMJ & SLEEP DISORDERS

Dr. Tammy Balatgek, DDS 2433 Morgantown Rd #200 • Reading 610-796-2835

TMJSleepCenter.com

Dr. Tammy Balatgek and her team provide a conservative, nonsurgical approach focusing on the diagnosis and treatment of TMJ disorders, management of snoring/ obstructive sleep apnea (OSA), and acute and chronic facial pain. They restore their patient’s quality of life by relieving pain and improving sleep. See ad, page 13.

SCHWARTZ FAMILY DENTAL

David A. Schwartz, DDS, PC

701 Jefferson Blvd • West Lawn 610-670-6910

SchwartzFamilyDental.com

We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 31.

SUSQUEHANNA DENTAL ARTS

100 S 18th St • Columbia

717-684-3943 • 717-285-7033

SusquehannaDentalArts.com

We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 5.

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 ad, page 27.

END-OF-LIFE CARE

PEACEFUL PASSAGES

Elena Snyder, LPN

215-859-2556

Facebook/PeacefulHospiceCare

With over 20 years experience in hospice end of life care, Elena provides personalized hands-on end-of-life comfort care services such as nursing care, companionship, education, emotional support and spiritual guidance through life‘s final journey.

FUNCTIONAL MEDICINE FUNCTIONAL HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Suite 301A • Lancaster

MR@FH-Lancaster.com

717-490-6227 (call or text)

FH-Lancaster.com

Are you looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine, nutritional support, thermography and yoga therapy, addressing your important health needs and wellness goals. Membership plans available. See ad, page 9.

FUNCTIONAL NEUROLOGY

LANCASTER BRAIN & SPINE

221 Granite Run Dr • 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 31 and back cover.

HERBAL MEDICINE

HERBS FROM THE LABYRINTH

Master Herbalist Sarah Preston

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

HerbsFromTheLabyrinth.com

Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 9.

What we have once enjoyed we can never lose. All that we love deeply becomes a part of us.

~Helen Keller

HOLISTIC WELLNESS ENERGY CONSCIOUSNESS TRANSFORMATIONAL HEALING

Asha Scatchard, BHSP, IKH

717-843-5672

EnergyBodyworks.com

Brennan Healing Science Practitioner, 25 years’ experience. Healing on the physical, mental, emotional, spiritual levels of your being. Early forgotten life experiences and traumas are stored in the body’s cellular memory and continue to affect adult experiences and relationships. Healing these distortions allows your body to heal on many levels affecting your health and well-being. Distance healing available via Zoom.

PEACE N REIKI

Nancy Mintzer

610-463-8701 ph/txt

Peace.N.Reiki@gmail.com

PeaceNReiki.com

Are you at a crossroads in your life, in a career change or a relationship change... ready to step into purpose...looking for clarity & direction? Through Chakradance, reiki, thought coaching, women circles and meditation, Nancy has the tools to help you return to balance and well-being. See ad, page 25.

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.

HOLISTIC WOMEN’S HEALTH

WISE WOMAN HEALING

Pamela Craddock, CNM

31 S Lime St • Lancaster

14 Preston Rd • Reinholds

717-925-7462

WiseWomanHealing.us

With over 42 years of nursing and midwifery experience, Pamela recognizes the interconnectedness of the body, mind and spirit and how imbalances can affect overall health. With compassion and experience she will work with you to formulate a plan that will help you achieve optimal health and wellness. See ad, page 31.

HOME IMPROVEMENT

DC EAGER SERVICES

Darlene Eager

Hoarding Services, Mold Remediation, Safe Demolition

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. Also offering mold remediation and safe demolition. Free assessment. See ad, page 25.

HUGHES HOME SERVICES

Green Cleaning Professionals

Samantha Hughes

SamanthAnneHughes@yahoo.com

717-538-6383

We offer weekly, bi-weekly, or monthly services, as well as “deep cleaning” and organizing using organic safe environmentally kind products. We’d love to help meet specific goals and desires to make your home healthy and happy! Please reach out to schedule a free consultation. See ad, page 10.

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.

IV THERAPIES

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk

Smoketown • 717-656-8615

AquaBlueWellnessCenter.com

We offer a range of IV hydration vitamin and mineral therapies to support your wellbeing. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 33.

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 ad, page 27.

LANDSCAPE DESIGN/ MAINTENANCE

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 stormwater mitigation. See ad, page 47.

LYMPHATIC THERAPY

AQUA BLUE WELLNESS CENTER

Electro-Lymphatic Therapy

2435 Old Philadelphia Pike • Smoketown 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 ad, page 33.

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 learn more and schedule sleep consultation visit GardnersMattressAndMore.com/Natural. See ads, pages 28 and 29.

MEDIATION/ CONFLICT RESOLUTION

PANGEA MEDIATION

717-219-7174

Mila@PangeaMediation.solutions

PangeaMediation.solutions

At Pangea Mediation, we aim to provide the space and tools needed to resolve conflicts in a healthy and productive manner through mediation, conflict coaching and training. We specialize in coparenting, separation & divorce mediation. Let’s get started! See ad, page 22.

METAPHYSICAL RESOURCES

DIVINE DRAGONFLY

1841 Columbia Ave • Lancaster

717-517-7056

Divine-Dragonfly.com

A spiritual and metaphysical store, Divine Dragonfly carries a wide selection of ethically sourced crystals, sustainably sourced herbs, and sage. The store also features a variety of candles, incense, books, Oracle and Tarot cards, tapestries and dreamcatchers. See ad, page 24.

NATURE CENTER

BERKS NATURE/THE NATURE PLACE

575 St Bernardine St • Reading

610-372-4992

BerksNature.org

Berks Nature is a 501(c)(3) non-profit organization that has been serving the Berks County community since 1974. From land preservation and trail management to environmental education and community engagement, our work centers on one simple value: that nature is essential to our quality of life. See ad, page 17.

NATUROPATH - TRADITIONAL

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. Getting to the root cause and addressing the whole body with natural solutions is what we do. We offer nutritional consultations, professional supplement recommendations, ionic foot detox and salt and sauna therapy. See ad, page 21.

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath

495 Highlands Blvd, Suite 103 • Coatesville 717-326-3338

Michelle@HoneysuckleWellness.com

Restore your body naturally. Michelle provides whole-family wellness with years of experience and tools to achieve emotional balance, detoxification, support for your immune and lymphatic systems and help with food sensitivities, chronic conditions, and more. See ad, page 34.

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. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).

NUTRITION

FUSION INTEGRATIVE HEALTH &

WELLNESS

Dana M. Elia, DCN, MS, RDN, LDN, FAND 717-917-5259

FusionIHW.com

At Fusion Integrative Health & Wellness, Dr. Dana Elia utilizes an integrative, functional and personalized approach to nutrition, health and healing. Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 19.

PET CARE

TILL WE MEET AGAIN

In-home Pet Euthanasia

717-808-4654

TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible⸻your home⸻with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 10.

REIKI

MOONFLOWER & SAGE WELLNESS STUDIO

39 Spruce Ave • Birdsboro

484-719-9460

MoonflowerAndSage@gmail.com

MoonflowerAndSage.com

Christina creates a safe place that offers single or group reiki healing sessions, Reiki level 1, 2 and Master level trainings, chakra balancing meditation, kids mindful breathing classes and so much more! Contact us for details today!

SKINCARE

GSL ORGANICS

216 S Church St • Quarryville

717-844-1444

GSLOrganics.org

With over 25 years of experience, owner Candy St. Martine-Pack, a certified aroma-therapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 9.

SLEEP DISORDERS

CENTER FOR TMJ & SLEEP DISORDERS

Dr. Tammy Balatgek, DDS

2433 Morgantown Rd #200 • Reading 610-796-2835

TMJSleepCenter.com

Dr. Tammy Balatgek and her team provide a conservative, nonsurgical approach focusing on the diagnosis and treatment of TMJ disorders, management of snoring/ obstructive sleep apnea (OSA), and acute and chronic facial pain. They restore their patient’s quality of life by relieving pain and improving sleep. See ad, page 13.

SOUND HEALING/MUSIC RESONATE YOU

JenLobo Rose

Lititz/Lancaster

ResonateYou@gmail.com

ResonateYou.com

Jen Lobo, a voice teacher for over 20 years, will help guide you to release your singing or sounding voice to help in your own personal well-being and healing. Offering private lessons, group classes, and sound meditations.

SOUND HEALING/MUSIC

SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor

313 W Liberty St, Suite 263 • Lancaster

610-301-4356

SoundwiseHealth.com

Throughout the region our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, and hospice CareSound. Also offering sixmonth sound school and individual classes for fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 50 years.

SPECIALTY FOODS

KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares

717-842-0180

Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct. Pre-order annually (spring) at EatWildSalmon.com for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year. See ad, page 39.

SPIRITUALITY

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

Saint James Episcopal Church

119 N Duke St • Lancaster 717-397-4858

UrbanWell.org.

…where diverse people with different faiths gather in a spirit of humility and openness to learn from one another how to quiet the noise of everyday life, become more grounded and find energy, serenity and rest. See ad, page 24.

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 23.

THERMAL IMAGING

AQUA BLUE WELLNESS CENTER

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 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 ad, page 33.

HONEYSUCKLE WELLNESS

Michelle Conicello, Traditional Naturopath

495 Highlands Blvd, Suite 103 • Coatesville 717-326-3338

Michelle@HoneysuckleWellness.com

Digital Thermal Imaging is a proactive tool to assess problems in the body before they can be seen or felt. An assessment tool that is non-invasive, painless, with no radiation or direct contact with the body, it is a proactive step towards achieving your optimal health. See ad, page 34.

SHALOM THERMOGRAPHY

Darlene Heath, DC, CTT

14 W Main St • Landisville

717-530-5555

HeathWellnessCenter.com

Thermography provides a noninvasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, prevention-focused approach to health care. See ad, page 21.

WEIGHT LOSS

HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath

352 E Main St, Ste 100 • Leola 717-556-8103

HBDClinic.com

We help you reach your weight-loss goals by offering customized science-based weight loss options and detoxification services. Our goal has always been to help you get the weight off and educate you on how to keep it off. Offering the guidance of over 30 years experience, you will see results and feel amazing. See ad, page 21.

YOGA

KULA KAMALA FOUNDATION & YOGA ASHRAM

17 Basket Rd • Reading 484-509-5073

KulaKamalaFoundation.org

Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 5.

MINDFUL YOGA AT SAINT JAMES

119 N Duke St • Lancaster 717-397-4858

SaintJamesLancaster.org/Yoga

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. In-person and via Zoom. See ad, page 24.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster

WestEndYogaStudio@gmail.com WestEndYogaStudio.com

A diverse yoga studio offering a full range of yoga, meditation, and movement classes, in studio, outdoors and virtual. We are community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering New Student Unlimited Monthly passes and other discounts.

Dr. Felix Liao, DDS