Natural Awakenings Lancaster/Berks May 2022 by Natural Awakenings Lancaster-Berks

E R F

HEALTHY

LIVING

HEALTHY

PLANET

THE

RESILIENCY

OF MOMS

Forging Ahead in Uncertain Times

GROW POTTED HERBS & VEGGIES

Special Edition

WOMEN’S WELLNESS

NATURAL REMEDIES FOR FIBROIDS TIPS FOR SUCCESSFUL STEP-PARENTING

May 2022 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

Happy Mother’s Day Massage Savings

A Gift for You

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Celebrating over 14 years of serving health

L et us h el p you become h eal th i er TODAY. m a s s a g e

c h i r o p r a c t i c

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MOM’S INDULGENCE – JUST FOR HER

In absolute appreciation for all her efforts, treat mom and mother figures to a time to breathe, relax and be pampered with our 120 min. aromatherapy wellness massage and facial.

TIME FOR A DATE WITH YOUR SIGNIFICANT OTHER

Designed to provide NOW ONLY* simultaneous relaxation, the two of you can each enjoy full-body massages, chocolates and champagne in one of our private couple suites. 75 min.

225

COUPLES RADIANT WRAP OR JUST FOR ONE INDIVIDUAL WRAP

A detoxifying body NOW ONLY* treatment of essential herbs and other active ingredients to nourish, soothe and invigorate overexposed skin per couple; and tired muscles while also $110/individual relieving mental fatigue. You will be cocooned in a blanket soaked in herbs for 12 hours to uplift and energize your mind, body and spirit. 60 min.

220

SPRING ME INTO YOUTHFULNESS FACIAL

Microdermabrasion exfoliates NOW ONLY* dead skin cells and unclogs pores. Micro-needling (with numbing for comfort) and serums will penetrate the (reg. $425) skin surface, producing more collagen and elastin. A winning combination that rejuvenates the skin and reduces wrinkles, creating a youthful, glowing look.

300

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165

SPRING INTO SPRING WITH A MASSAGE & FOOT SCRUB NOW ONLY*

A one-hour massage followed by a foot scrub of orange and lemon salt scrub high in antioxidents. A wonderful way to energize and strengthen your body!

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consultation + seven meals

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The Spa At Willow Pond

- NESTLED IN A SCENIC ESTATE VOTED ONE OF THE TOP SPAS IN BERKS COUNTY

1487 Old Lancaster Pike • Reading

610.406.5733

Contents 22 RESILIENT MOTHERING How Moms Are Forging Ahead in a Changing World

26 THE MANY FACETS OF HEALING

32 FENDING OFF FIBROIDS Natural Approaches Offer Relief

36 INTERMITTENT

FASTING BASICS

How to Improve Health by Eating Less Often

42 EASY CONTAINER GARDENING

How to Grow Edibles in Pots and Planters

SUPPORT UKRAINE

45 SACRED CONNECTIONS, OBSTACLES AND THE DIVINE FEMININE

46 THE BLENDED FAMILY

Tips for Creating a Successful Stepfamily

48 JEFFREY BLAND

on Rejuvenating Our Immune System

PLEASE DONATE. THANK YOU! O R G A N I Z AT I O N S A C C E P T I N G D O N AT I O N S T O H E L P T H E U K R A I N I A N H U M A N I TA R I A N C R I S I S :

UNICEF | Doctors Without Borders | CARE International Medical Corps | Sunflower of Peace International Committee of the Red Cross Save the Children | UN Refugee Agency (UNHCR) 4

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DEPARTMENTS 7 news briefs 12 kudos 13 eco tip 14 health briefs 16 global briefs 18 business spotlights 28 fit body 32 healing ways

36 conscious

eating 40 therapy spotlight 41 inspiration 42 green living 46 healthy kids 48 wise words 50 calendar 53 resource guide

Natural Awakenings is a family of 50-plus healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

We educate before we estimate! Call for a FREE estimate!

22 Make sure your home is a SAFE

ZONE

Where there is moisture, there is MOLD !

MOLD can be hazardous to your health and your property. We offer FREE ESTIMATES for your home or business. Our technicians are trustworthy, knowledgeable and certified in the safe removal of MOLD. Let DC Eager help you keep your family and friends safe!

LOVE ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Advertising@NALancaster.com or by phone at 717-3993187. Deadline for ads: the 5th of the month. EDITORIAL SUBMISSIONS Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com. Deadline for editorial: the 1st of the month. CALENDAR SUBMISSIONS Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 5th of the month. No phone calls or faxes, please. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

THE SKIN YOU’RE IN! HHHHH CUSTOMER SERVICE AFFORDABLE SKIN CARE FOR EVERYONE Massage & Body Treatments Facials & Chemical Peels Microblading / Lashes & Brows Detox Therapies / Infrared Sauna PLUS a full menu of skin care services and products

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letter from the publishers

oet and philosopher Mark Nepo shares this story about teaching: “Kikakou was a student of Basho, the great Japanese poet of the seventeenth century. One day Kikakou brought Basho this haiku about why we need each other: A blind child guided by his mother, admires the cherry blossoms ... This moment of small things opens the heart of all teaching, for we each take turns being the blind child, the guiding other and the blossom, never really knowing which until we’ve learned what we are to learn from each other. In this, we all take turns being the teacher.” The message in this poem and Nepo’s interpretation resonated with us; our mothers are our first teachers in a long line of nurturers who guide and support us. They are aunts, grandmothers and others, not limited by gender, who labor to love us through all of life’s stages and who nurture in ways big and small. From our first breath, these mothering figures teach us about life, how to eat, talk, walk and be human. They feed our souls and our intellects and are present with us through joys and disappointments. Positive mothering can be provided by anyone, including those who do not birth or raise children. Any of us can choose to nurture, love and look out for those in our care—our pets, plants and projects, our businesses, friends and loved ones, and our communities. During this month of honoring mothers and turning our focus to the health and well-being of the feminine energy within all of us, our feature story recognizes the unique stressors of our times and offers tips to build resiliency through self-care. Throughout our pages, you’ll find tools, resources and information to support a healthy and balanced life such as fibroid prevention, DIY salt scrubs, the importance of staying hydrated and more. Different stages of life present different layers of needs, and any of us may one day realize that we ourselves require extra nurturing during times of transition or loss, or because our own mothers were not present or were ill-equipped. We can commit to our own well-being and ensure we are learning, growing and thriving. Like a strong mother figure, we can tend to ourselves lovingly, taking time to listen and be fully present to our innermost thoughts. We can affirm that we matter, are doing our best and that we are worthy, unique and beloved. We can make space for sensory comforts such as a fine meal, cozy blankets, a cup of tea or a warm bath, and over and over we can provide ourselves tenderness and forgiveness—the honoring of our humanity. During this month of May, as we celebrate women, mothers and all who nurture, we wish each of you happiness, health and resilience. May you shine brightly!

Kendra Campbell and Jacqueline Mast, Co-Publishers

On the Cover: Lancaster, PA resident Zoe Swartz and her daughter, Lily. Photo by Michelle Johnsen Photography. 6

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HEALTHY LIVING HEALTHY PLANET

LANCASTER/BERKS EDITION Co-Publishers/ Executive Editors Editor Contributing Writer Design & Production Sales & Marketing Social Media/Website

Kendra Campbell Jacqueline Mast Martin Miron Sheila Julson Lauren Sophia Kreider Steffi K. Kern Patrick Floresca Kendra Campbell Lori Johnson Carolyn Coogan

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

Natural Awakenings Lancaster/Berks @NAwakenings

@natural_lancasterberks

SUBSCRIPTIONS Give us a call or visit our website to sign up for our free digital edition or to subscribe for home delivery. $30/12 issues or $50/24 issues.

NATIONAL TEAM CEO/Founder COO/Franchise Sales Production Designer Asst. Director of Ops Digital Content Director National Advertising

Sharon Bruckman Joe Dunne Gabrielle W-Perillo Heather Gibbs Rachael Oppy Lisa Doyle-Mitchell

Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 NaturalAwakeningsMag.com © 2022 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment. Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings Lancaster/Berks is a faithful steward of global resources and committed to being a part of an environmentally conscious community. We utilize a local printing company and an environmentally-friendly cold-set web printing process which emits virtually immeasurable VOCs into the environment. This product is 100% recyclable.

news briefs

Enroll Now for Summer Classes and Camps

It’s Sockeye Season

he annual preorder season for sustainably harvested, wild Alaskan salmon is underway as Kwee-Jack Fish Company prepares for the annual harvest in Bristol Bay, Alaska. This wild Alaskan seafood that is fisherman-direct is available in full 20-pound shares or half 10-pound shares, ready for pick-up at the Lancaster events scheduled in September and November. Additionally, smoked salmon shares will be available for purchase in the fall for pick-up in November. The vivid red, sushi-grade salmon filets have bones removed and skin on one side, individually vacuum-packaged as whole filets or portioned servings. Frozen at the peak of freshness, wild Alaskan salmon offers amazing flavor and versatility for a variety of quick and nutritious mealtimes. Cost: Share pricing varies between products and sizes, from $183 to $397 by May 25. Visit EatWildSalmon.com and use discount code NALB! to save at checkout. CSF pick-up locations include Cuba, NY; Florham Park, NJ; and Altoona, Chambersburg, Mechanicsburg, York and Lancaster. For more information, call 717-842-0180 or email Anna@EatWildSalmon.com. See ads, pages 10 and 58.

ummer classes and camps for grades one through nine and summer pre-college courses for grades nine through 12 at the Center for Creative Exploration at Pennsylvania College of Art & Design are open for registration. Classes begin after July 4 and continue into the first week of August. Summer pre-college classes for high school students are designed to help young creatives sharpen their skills, explore their interests, build their portfolios, test-drive the college studio experience and earn college credit. Classes are offered both online and in person. Classes for elementary and middle school students can be stacked to create a week-long, 10 a.m. to 4 p.m. summer art camp. Full-day camp options include From Making to Museum Camp Grades 2-6, in partnership with the Lancaster Museum of Art, and Ultimate Art Camp Grades 5-9, with the Pennsylvania Guild of Craftsmen. In Peacocks Esports Camp Grades 7-10, campers can hone their skills under the direction of the Peacocks Esports coach and team members. Location: 204 N. Prince St., Lancaster. Register at pcad.edu/cce. See ad, page 25.

Save some space in your garden for a great cause!

Plant Sale June 3 & 4 685 Good Drive, Lancaster

Friday, 3 – 7 p.m.

Meet Tim & James from The Gilded Lily

Sat., 7 a.m. – 1 p.m. Sponsored by:

• Perennials • Annuals • Shrubs • Vegetables • Herbs • House plants • Succulents

100% of plant proceeds support:

FOOD TRUCKS

May 2022

news briefs

New Season Begins For Lemon Street CSA

emon Street Market 2022 community supported agriculture (CSA) shares are now available. Eighteen-week full shares (every week) are $600. Nine-week half shares (every other week) are $320. Full payment is due by May 30. The CSA runs from June 2 to September 29. Those going out of town can receive a $25 store gift card in lieu of a box (two skips for full share; one skip for half share). CSA Coordinator Dave Dietz celebrates a half decade of happy customers. He explains that CSA distributes, “all fresh, local, non-GMO produce grown without chemicals.” With a CSA, items almost always go from farm to table in 24 hours or less; food is priced below retail; fresh fruit and vegetables are harvested at the peak of their season, bursting with flavor; it supports local farmers; and helps the environment by using less transport, storage and packaging. Location: 241 West Lemon St., Lancaster. For more information, call 717-826-8403, email Dave.LemonStreet@gmail.com. See ad, page 38.

Hope Hill Lavender Farm Annual Plant Sale

ope Hill Lavender Farm Annual plant sale starts May 7, and plants are typically available from 10 a.m. to 3 p.m. Saturdays and Sundays through June. Numerous cultivars of lavender are available for sale, and in addition to lavender products, local and made-in-USA merchandise is also availabe in the store. The farm is located in Southern Schuylkill County, centrally located to Harrisburg, Lehigh Valley, Philadelphia and the Poconos. Wendy and Troy Jochems established Hope Hill Lavender Farm in 2011 and currently have several thousand lavender plants in the fields. In addition to shopping in a scenic environment in a Penn State-certified pollinator garden, patrons can find quality lavender bath and body products made with essential oil distilled on the farm. Lavender is also harvested for culinary purposes from chemical-free fields that are planted, pruned and harvested by hand. Location: 2375 Panther Valley Rd., Pottsville. For more information and hours, visit HopeHillLavenderFarm.com or call 570-6170851. See ad, page 15.

CONCUSSION

Have you or a loved one suffered a or a mTBI (mild traumatic brain injury)? Are you still suffering with DIZZINESS, HEADACHES, FOGGINESS, POOR MEMORY, BALANCE ISSUES?

STILL HOPE!

There is We can help.

Call Lancaster Brain & Spine for a FREE phone consult !

717-299-9600

221 GRANITE RUN DR, LANCASTER, PA 17601 ∙ LANCASTERBRAINANDSPINE.COM 8

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Berks Nature Preschool Now Enrolling

pots for new preschool students are limited this fall. To be accepted into the 2022-2023 academic year, Berks Nature staff recommends beginning the enrollment process this month. Surrounded by nearly 100 acres of green space in Reading’s Angelica Creek Park, the Berks Nature Preschool infuses nature into all aspects of early learning, with a mission to provide a high-quality education that meets the children’s developmental needs while instilling a lasting appreciation for and meaningful relationship with the natural world. The Berks Nature Preschool uses the Reggio-Emilia-inspired emergent curriculum as a holistic approach to learning that addresses the physical, social, emotional and cognitive needs of the child. This approach provides growth and development of the whole child through active learning experiences constructed by the children, adults and surrounding environment. It encourages the development of an appreciation for and wonder of the natural world that helps the children make discoveries and create connections through experiencing their environment on their own terms and at their own pace.

Join a Growing Online Spiritual Community Now offering via Zoom and onsite:

Visit our website for more information. urbanwell.org

Lancaster, Pennsylvania

Tuition costs vary, depending on the schedule selected. Location: 575 St. Bernardine St., Reading For enrollment information, email Director Anne Muvdi at Anne.Muvdi@BerksNature.org or call 610-372-4992, ext. 115. For general information, visit BerksNature.org/berks-nature-preschool. See ad, page 18.

Lancaster County Women’s Expo

he OLP Events Women’s Expo will hold its eighth annual spring show from 9 a.m. to 2 p.m., May 21, at Wyndham Resorts (formerly Lancaster Host Resort). Women of all ages and interests can enjoy a lively experience of shopping, inspiration and relaxation, and learn about products and services. There will be demonstrations, seminars and entertainment, including a cooking demonstration by Tammy Kerr, with Epicure; and a fashion show by Furlow, featuring Christina Rose Collection. Guests can connect with representatives from participating businesses and organizations offering products and services in home improvement, finances, health and wellness, beauty, nutrition, fitness, fashion, retirement living, leisure, entertainment and more. Admission and parking are free. Location: 2300 Lincoln Hwy. E., Lancaster. For more information, call 717-285-1350 or visit AGreatWayToSpendMyDay.com. See ad, page 11. May 2022

BEST PET

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Basset & Lab

1352 Harrisburg Pike · Lancaster (next to Brimmer’s) BassetAndLab.com · 717-288-1200 Order Online for Local Delivery or In-Store Pickup

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for Fall delivery

news briefs

Choices Galore at Emergence

mergence Skin Care Studio, opened in 2012, has three estheticians available and a comprehensive array of skin care services, that include massage therapy—integrated, deep tissue, hot stone and Thai yoga stretch. Detoxifying services are infrared sauna, slimming detox body wrap and ionic foot detox, as well as reflexology and reiki. There are two different memberships. The Unlimited Infrared Sauna membership plan for $99/month (six-month commitment) yields benefits from the sauna with unlimited 30-minute sessions. The Wellness membership plan has options. For $90/month, choose between a classic 60-minute facial or a 60-minute, integrated, full-body massage. In addition to either of these one-hour services, choose a 30-minute sauna session or 30-minute ionic foot detox. Wellness members also get 20 percent off skin care products. For more information and appointments, call 717-419-4766 or visit EmergenceSkinCareStudio.com. See ad, page 5.

Hospice & Community Care Plant Sale

ardeners should save some space in their gardens and support a great cause by attending the annual Hospice & Community Care plant sale on June 3 and 4, rain or shine. Sponsored by The Gilded Lily and Blue Ridge Communications, proceeds from the plant sale help provide care and support for patients and families coping with a serious illness, facing the end of life or a loss. Choose from perennials, annuals, shrubs, vegetables, herbs, house plants, hanging baskets and succulents. In addition to the sale from 3 to 7 p.m. on Friday, Tim Arpin and James Henning, from The Gilded Lily, will be on hand to answer gardening questions. The sale also runs from 7 a.m to 1 p.m., Saturday. Food trucks will be parked at the sale both days. Credit cards, cash or checks are accepted. Location: 685 Good Dr., Lancaster. For more information, visit HospiceAndCommunityCare.org. See ad, page 7.

VegFest Celebration Benefits Lancaster Farm Sanctuary

T WILD ALASKAN SALMON WHOLE & PORTIONED OPTIONS Use code NALB! to SAVE at

eatwildsalmon.com 717.842.0180

Lancaster-Berks

he sixth annual Lancaster VegFest will take place from noon to 5 p.m., June 4 and 5, at Buchanan Park. The outdoor, all-vegan event to celebrate and provide information about a plant-based lifestyle for health, the environment and animals is hosted by Lancaster Farm Sanctuary. The gathering includes more than 100 vendors, a beer garden, speakers, vegan food, live music, raffle prizes, children’s activities, nonprofit organizations and an organic farmers market by presenting sponsor, Lancaster Farm Fresh Co-op. Speakers include Brenda Saunders, founder of Afro-Vegan Society and co-founder of Thrive Baltimore, on Saturday at 1 p.m., and Gene Baur, of Farm Sanctuary, on Sunday at 2 p.m. West End Yoga will provide free community yoga both days from 3 to 4 p.m. Interested parties should bring yoga mats and props. All proceeds go towards the care of rescued animals at Lancaster Farm Sanctuary. Suggested donation is $5; no one will be turned away. VIP ticket ($35) holders will be permitted early entrance at 11 a.m. and receive a gift bag and complimentary raffle tickets. Location: 901 Buchanan Ave., Lancaster. Volunteers are welcome to sign up. For more information, email PAVegFest@gmail.com or visit PAVegFest.com. See ad, page 39.

NALancaster.com | NABerks.com

A Path to True Wellness is Available

r. Michael P. Turkos, DC, owner of Path to Wellness Chiropractic, uses the innovative Koren Specific Technique, Neuro-Emotional Technique, Torque Release Technique, Activator Technique and Vertebral Distraction Pump for gentle, specific corrections to the spine and structural system. He is accepting new patients. Dr. Michael P. Turkos Turkos advises,“For an individual to achieve complete health, his or her physical stresses, chemical stresses and emotional stresses need to be addressed. When an individual is unable to process these stresses, layers of tension build up throughout the body, causing symptoms such as headaches, backaches, fatigue and anxiety.” He creates individualized wellness plans that focus on the dysfunction a patient is experiencing, rather than the symptoms. Turkos received a Doctor of Chiropractic degree in 2014 from Sherman College of Chiropractic, in South Carolina. He believes in treating both the mind and body to help patients meet their fullest potential. Turkos knows that everyone is different and their process of healing is unique. Location: 930 Red Rose Court, Ste. 200, Lancaster. For more information and appointments, call 717-297-6500, email PathToWellnessChiro@yahoo.com or visit PathToWellnessChiro.com. See ads, pages 14 and 53.

Person-to-Person Private Writing Sessions

rite From the Heart (WFTH) creator Melissa Greene is resuming her private, creative writing sessions, face-to-face, in Lancaster. Held in a relaxed, artistic setting, they offer stress-free Melissa Greene inspiration for beginning writers of all ages, as well as thoughtful, professional insight for those with works in progress. She also provides college essay support for teens. Greene is a full-time writer, mentor and expressive writing teacher. She collaborates with schools and therapists, and leads writing workshops for cancer patients at the Penn Medicine/Lancaster General Health Ann B. Barshinger Cancer Institute and the Mcglinn Cancer Institute at Reading Hospital, in Reading. All other WFTH group workshops will continue on Zoom. Since 2001, Greene’s uplifting, be-who-you-are workshops have awakened the creative spirit, gently, with humor and warmth. Her classes help even the most timid students relax and find their own voice, with no grades, tests or anxiety. She says, “What stops many of us from enjoying our writing is perfectionism and selfdoubt.” For more information or to register, call 717-393-4713 or visit WriteFromTheHeart.us. See ads, pages 23 and 58. 8th Annual

omen’s Expo

Please, join us! It’s a time to rejuvenate your spirit and: • Do some shopping • Check out what’s new in fashions • Learn about local businesses • Be social again! • and more!

May 21, 2022

Chat with exhibitors who offer products or services that touch just about every facet of a woman’s life, including: Health & Wellness • Finance • Home • Technology Beauty • Nutrition • Home-Based Businesses

Sponsor and exhibitor opportunities available!

and more!

9 a.m. – 2 p.m.

Wyndham Resort (Formerly Lancaster Host)

2300 Lincoln Highway East Lancaster

Skip the line and register online to attend—it’s free!

aGreatWayToSpendMyDay.com Sponsors:

Hosted by: Lancaster General Health

May 2022

news briefs

kudos

New Classes at Nature’s Intuition

N Ashley Ondra Smoker

ew, 60-minute, Sensual Movement lessons at Nature’s Intuition are designed to build up strength and trust within the body, as well as connection to feminine movement. Owner Ashley Ondra Smoker says, “Whether it is putting a structured routine together or learning to build up your own intuitive movement practice, there are multiple tools to help you awaken your internal fire, whether it be a fuzzy rug, a leather chair, a velvety sofa or a dancer’s pole. This is a beautiful way to let go and reconnect with your body’s natural movement!”

Location: 1390 Harrisburg Pike, Lancaster. For more information, call 610-763-0434, email Ashley.NaturesIntuition@gmail.com or visit NaturesIntuition.net. See ads, pages 20 and 55.

Welcoming Shalom Thermography Chiropractic • Integrating Laser Therapy Thermal Imaging • Quantum Neurology Professional Applied Kinesiology Nutritional Therapy • PEMF Frequency Specific MicroCurrent BrainTap • Neuro Emotional Technique Dr. Thomas Heath DC PAK

HEATH

WELLNESS CENTER Functional, Integrative Brain-Body Wellness

All Integrated for your best brain body connection.

Call today!

Dr. Darlene Heath DC, CTT

717-530-5555

We use advanced technologies that are safe and natural to find the cause of your problem.

14 W. Main St, Landisville PA 17538 • HeathWellnessCenter.com

Marge Torchia, CRNP, has joined the team at Aqua Blue Wellness as a nurse practitioner specializing in women’s health. She previously provided primary care with Dr. Peter Hurtubise, who is now also with Marge Torchia Aqua Blue Wellness, for 12 years. Torchia serves females from infancy to older adults. Her roles include health counseling, general family practice, annual gynecological checks and thermograph consultations, as well as addressing specific health concerns. She is also able to perform minor in-office surgical procedures such as the removal of skin lesions and abscess care. Aqua Blue Wellness offers state-ofthe-art services to address chronic health concerns such as thermal imaging, IV nutritional therapies, assisted lymphatic therapy, massage therapy and a variety of additional complementary therapies. Location: 2435 Old Philadelphia Pike, Smoketown. For more information or to schedule an appointment, call 717-6568615 or visit AquaBlueWellnessCenter.com. See ads, pages 33, 56 and 58. Deb Gallagher, RN, EEM-AP, has completed advanced practitioner training in Eden Energy Medicine, the practice of balancing the body’s energy systems to assist with increasing vitality, decreasing stress, improv- Deb Gallagher ing concentration and boosting the immune system. Sessions are available in person or remotely. She has moved her practice to 2392 Horseshoe Road, in Lancaster, located amid Amish farmland in an old farmhouse with ample room for indoor or outdoor classes. Classes to be offered will consist of learning the Daily Energy Routine, managing stress and anxiety, working with hormones and many more. For more information, call 717-203-9666, email RestoreEnergy12@gmail.com or visit RestoreYourEnergy.org. See ad, page 55.

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eco tip

Lavender vanilla salt scrub: 15 drops lavender essential oil, 5 drops vanilla essential oil

DIY Salt Scrub

DIY SALT SCRUB RECIPE

sunny bunny/AdobeStock.com

with Himalayan Salt and Essential Oils

A sea salt scrub is an easy and inexpensive way to maintain a glowing complexion. Salt scrubs work hard to exfoliate and remove dry skin from the surface, reduce the appearance of wrinkles and pores, and improve the overall tone. Exfoliating scrubs are good for the entire body, especially dry areas like feet and hands. They

Eco-friendly cleaning ...

are easy to make because they are a simple combination of salt and oil. In addition to standard sea salt, adding Himalayan pink salt to a scrub recipe adds an extra boost of health because it contains 84 trace minerals and nutrients. Grapeseed oil, which can be found at natural grocery stores, is a good carrier oil for a scrub because it is extremely nourishing. Adding both almond and jojoba oils, and vitamin E into the mixture increases the scrub’s moisturizing effect, making it especially good for dry skin. Essential oils add fragrance and healing qualities to the scrub, and they can include such variations as: Margarita salt scrub: 12 drops lime essential oil, 8 drops orange essential oil Rose salt scrub: 15 drops rose essential oil, sprinkle with dried rose petals Citrus burst salt scrub: 5 drops orange essential oil, 10 drops grapefruit essential oil

1 cup finely ground sea salt ½ cup Himalayan pink salt 4 Tbsp grapeseed oil 3 Tbsp almond oil 1 Tbsp jojoba oil 10 drops vitamin E 15-20 drops essential oil Put sea salt and Himalayan salt into a mixing bowl. Add in grapeseed oil, almond oil, jojoba oil and vitamin E. Add the essential oils last, right on top of the other oils. Mix until all of the salt is coated with oil. It should not be swimming in oil, just coated. Store in a glass or metal container. This recipe fills a single, pintsized Mason jar or two half-pint jars. Because this salt scrub recipe does not contain any water, it will last up to six months. Make sure to keep it sealed in a jar with a lid to ensure it stays fresh and free of contaminants. If it is kept in the shower, store the scrub away from the water stream.

For more healthy DIY recipes, along with natural skincare and ecofriendly home and garden ideas, visit EcoLiving Mama.com.

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health briefs

A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a bone-loss marker. The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors. In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates

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With its slow, rhythmic, controlled movements and synchronized, deep breathing, the ancient Chinese practice of tai chi has been shown to improve balance, reduce falls and enhance the quality of life for people with neurological challenges such as strokes, Parkinson’s disease and multiple sclerosis. A metareview of 24 studies by researchers at the University of North Texas Health Science Center concluded that tai chi may be able to reduce pro-inflammatory contributors to cellular activity, increase anti-inflammatory cytokines that help regulate immune response, decrease oxidative stress factors and increase neurotrophic factors regulating neural health. Researchers pointed to its “potential effectiveness in neurorehabilitation,” which aims to improve the functions and well-being of people with diseases, trauma or disorders of the nervous system.

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and saturated fats were more than twice as likely to develop fragility— increasing the risk of falls, hospitalization and death—as those eating the least amount of those sweet, fatty foods.

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Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility

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Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity

As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group. While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist. Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

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A megadrought is a dry spell that lasts for more than 20 years, and the Southwestern U.S. endured the worst occurrence since at least 800 A.D. in the period from 2000 to 2021. So says research based on evidence embedded in tree rings from 1,600 sites in the North American West published in the journal Nature Climate Change. University of California-Los Angeles climate scientist and lead author Park Williams says, “The results are really concerning, because it’s showing that the drought conditions we are facing now are substantially worse because of climate change ... but there is quite a bit of room for drought conditions to get worse.” Temperatures in the Southwest have averaged 1.6 degrees higher since 2000, and the megadrought has depleted California’s reservoirs, shrunken the Utah Great Salt Lake to record lows and fueled destructive wildfires. University of Michigan climate scientist Julie Cole, not involved in the research, says it shows how temperature can make more of a difference than precipitation alone when it comes to prolonging a drought. “The air is basically more capable of pulling the water out of the soil, out of vegetation, out of crops, out of forests, and it makes for drought conditions to be much more extreme.” Unless climate change is mitigated, there is no end in sight.

More Bad News for Bumblebees A joint Emory University and University of Washington study published in Proceedings of the Royal Society B indicates that streptomycin, an antibiotic sprayed on orchard crops to combat bacterial diseases, slows the cognition of bumblebees and reduces their foraging efficiency. Laura Avila, first author of the paper and a postdoctoral fellow in the Emory Department of Biology, states, “No one has examined the potential impacts on pollinators of broadcast spraying of antibiotics in agriculture despite their widespread use.” The researchers think that the negative impact of streptomycin on bumblebees may be due to the disruption of the insects’ microbiome. In lab experiments with managed bumblebees (Bombus impatiens) to test the effects of an upper-limit dietary exposure to streptomycin, half of the bees were fed sugar water to simulate nectar. The remaining bees were fed sucrose dosed with streptomycin. After two days on this diet, the bees fed streptomycin displayed a marked decrease in shortterm memory and foraging ability. The scientists note the timing of antibiotic application, the amount applied and possible alternatives to the use of an antibiotic may be potential mitigation methods if research verifies the harmful impacts on bumblebees of agricultural spraying with streptomycin.

Prescription Problem

Pharmaceutical Pollution is Out of Control A new study by the University of York, “Pharmaceutical Pollution of the World’s Rivers,” in the journal Proceedings of the National Academy of Sciences, has determined that pharmaceutical drugs polluting the world’s rivers pose “a global threat to environmental and human health.” Research leader Dr. John Wilkinson says, “What we know now is that even the most modern, efficient wastewater treatment plants aren’t completely capable of degrading these compounds before they end up in rivers or lakes.” Biologically active compounds cause harm to wildlife such as the feminization of fish, and the presence of antibiotics in the environment increases the risk of drug resistance. The survey sampled 258 rivers in 104 countries and more than a quarter were regarded as unsafe for aquatic organisms. The most extensive global study to date found that the most polluted rivers were in Bolivia, Pakistan and Ethiopia. In the U.S., Dallas ranked in the top 20 percent. Those in the Amazon rainforest, Iceland and Norway had the least amounts of pharmaceutical pollution. Wilkinson advises, “The World Health Organization and UN and other organizations say antimicrobial resistance is the single greatest threat to humanity; it’s a next pandemic.” 16

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Crispy Critters

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global briefs

Sky High

Gas Attack

Massive wind turbines to generate renewable energy are appearing all over the world, but they can be expensive or impossible to install in remote locations and deep waters. A growing complement is the use of huge, specialized kites at an altitude of up to a half-mile, where wind currents are the strongest. Proponents say the solution is ideal for isolated locations. In Mauritius, an island nation off the coast of Africa, a gigantic sail is programmed to make figure-eights overhead and create enough electricity to power up to 50 homes. The International Energy Association predicts wind energy to increase 11fold by 2050, with wind and solar combined accounting for 70 percent of the Earth’s electricity demands. In some places, land for wind farms is scarce, and it takes roughly 71 acres to generate a megawatt compared to 12 acres for a fossil fuel plant. Cristina Archer, director of the Center for Research in Wind at the University of Delaware, notes, “The first farms are in the best spots, and the best spots are limited.” Airborne options range from soft wings to complex, rigid designs that carry turbines and generators on board and shuttle electricity down a tether. Wind farms hosting hundreds of kites could be tethered to barges in deep water far offshore.

A recent report by the International Energy Agency (IEA), a Paris-based energy watchdog, found that methane leak emissions from the oil, gas and coal industries are 70 percent higher than official government estimates globally. Satellite data provided significant discrepancies between official figures and actual output. Curbing methane is one of the best ways to keep global warming in check, and the report says oil and gas companies could even profit by plugging their leaks. IEA Executive Director Fatih Birol states, “At today’s elevated gas prices, nearly all of the emissions from oil and gas operations worldwide could be avoided at no net cost.” The IEA suggests the problem can be avoided by instituting methane monitors and leak-proof equipment, as well as banning the routine practice of burning or venting surplus natural gas. A previous IEA report found that more than 70 percent of oil and gas industry emissions could be addressed with existing technology. Methane, a key ingredient of natural gas, is responsible for 30 percent of the rise in temperatures since the pre-industrial era, and is relatively short-lived. Carbon dioxide persists in the atmosphere for centuries, but methane breaks down within a decade.

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Wind Energy Goes Airborne

Methane Emissions Grossly Underreported

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n the spring of 2021, after the practice she’d been working for closed due to COVID-19 economic hardships, Mary Regan, DNP, CRNP, opened Functional Health of Lancaster. Regan, who spent the prior 10 years working as a primary care provider in internal medicine, couldn’t be happier about her decision. “Being a functional primary care clinician enables me to build relationships with my patients and understand the root causes of their health challenges,” says Regan. “I’m so glad I followed my passion.” Regan began her nursing career in 2003, and three years later worked as a trauma nurse at the hospital of the University of Pennsylvania, in Philadelphia. There, she observed the profound impact unhealthy Dr. Mary Regan lifestyle choices and poor access to medical care had on patients’ health and well-being. Regan went on to earn dual Master of Science degrees in nursing-related fields and a doctorate in nursing practice. She is both a licensed registered nurse and licensed board-certified nurse practitioner. Reflecting upon her decision to pursue a career as a functional primary care clinician, Regan says, “After many years of working in the conventional health sector, I felt like I kept hitting a ceiling and I couldn't go further professionally. My patients were also frustrated with the negative experience of being ‘lost’ in a big health system. I wanted to create a business in my community focused on high-quality health care, while also improving the patient experience.” Functional Health of Lancaster, located on the Oregon Pike, offers an array of quality holistic healthcare services, including functional medicine, functional primary care, nutritional medicine, yoga therapy and beginning this spring, thermography. At its core, functional medicine seeks to understand and treat the root cause of illness. It achieves these goals through the comprehensive assessment of a patient’s past and current health history, and the cultivation of an authentic relationship between patient and clinician. In addition to evaluating chronic and acute health conditions, supporting women’s health issues and using preventative exams, Regan employs a range of holistic approaches ranging from nutraceuticals, adaptogens and botanicals to relaxation techniques and personalized strategies for improving lifestyle and nutrition.

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Offered on a one-on-one basis, yoga therapist Rachel Simmons, MS, C-IAYT, ERTY, uses breathwork, meditation, mindful movement, somatic movement and guided imagery in her yoga therapy sessions. She addresses health concerns such as depression, chronic anxiety, chronic pain and high blood pressures. Dr. Dana Elia, a licensed and registered dietician nutritionist, integrates her expertise in gastrointestinal issues, hormone imbalances, cardiometabolic support and autoimmune diseases to support patients committed to improving their health through nutrition. Special attention is also given to women at Functional Health of Lancaster, who make up 75 percent of their patients. Regan notes, “As a woman, daughter, sister and mother of two daughters myself, I understand the complexities of women's health concerns. It takes a significant commitment of time and effort for women to care for themselves while also continuously caring for others. Women’s health awareness month provides women an opportunity to reflect on their health needs and set new goals.” To assist women in their efforts, Regan provides gynecological exams and offers care to women dealing with a variety of issues that include infertility, insomnia, low libido, menstrual irregularities, menopause, peri-menopause and painful periods. When necessary, Regan prescribes bioidentical hormones to help minimize symptoms of hormone imbalance such as hot flashes, night sweats, vaginal dryness, painful sex and mood changes. “During appointments, I encourage meaningful dialogue with women about different barriers and buffers to achieving their optimal health,” says Regan. “I love my patients and I love supporting women in my community.” Free, 15-minute virtual consultations are available for patients interested in learning more about Functional Health of Lancaster or which services will best address their healthcare needs. Functional Health of Lancaster is located at 2207 Oregon Pike, Ste. 301 A, in Lancaster. For more information or to schedule an appointment, call 717-490-6227 or visit FH-Lancaster.com. See ads, pages 49 and 55.

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BeBalanced

Hormone Weight Loss Centers Help Women of Any Age by Sheila Julson Dawn Cutillo

awn Cutillo, developer/founder of BeBalanced Hormone Weight Loss Centers, had worked in the weight loss and health industry for more than 30 years. During that time, she noticed that many women over the age of 40 were engaging in scientifically sound diet and exercise programs, yet they were unable to lose weight. Determined to find the missing piece of the weight-loss puzzle, Cutillo dove deeper into the hormonal aspect of weight loss. Building off her background in health and nutrition, she studied detoxification, stress management and the effect of stress on the female hormone system and blood sugar, which she believes is often an overlooked area

of female health. Cutillo connected the dots to come up with a methodology for weight loss that fell outside of the typical plans for women. That methodology, “natural hormone balancing”, yielded safe, fast and natural results for Cutillo’s clients. In 2007, she opened the Rejuvenation Center and continued to fine-tune her weight-loss plan. Due to instant success, she moved to a larger location on Royer Drive, and in 2015, she and a business partner prepared to franchise the business under the name BeBalanced Hormone Weight Loss Centers. There are currently 25 BeBalanced locations, including Lancaster, Wyomissing, York, Camp Hill and Harrisburg, Pennsylvania. From

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A Different Approach to Weight Loss “At BeBalanced, we always advocate lifestyle change along with specific supplements for fast, comprehensive results with weight and female symptoms,” Cutillo explains. Client education is first and foremost. The BeBalanced team helps women understand their bodies and the hormonal effects of food, stress and exercise via a free initial consultation. The BeBalanced Hormone Weight Loss Program, their signature plan, includes lifestyle changes such as how to eat a clean, whole-food diet that is set up with an exchange system of food combinations that are hormone-balancing in nature. Clients do not have to purchase prepackaged food. Supplements for their weight-loss plan are all natural, and include a metabolic correction homeopathic blend to help balance hormones, a liver support to aid detoxification of the body and a probiotic supplement to help to rebalance gut bacteria and overcome candida yeast. On this plan, clients are also treated to relaxation techniques such as soundwave therapy in which music and sound waves relax brain waves in as little as 20 minutes. Cutillo says the effect is similar to a refreshing two-hour nap. The final pillar in their weight-loss program is support. “We want to be there to answer questions and guide and support

BeBalanced has locations at 484 Royer Dr., Lancaster, 90 Commerce Dr., Wyomissing and throughout Pennsylvania and the country. For more information, call 717-5693040 or 610-750-5158, or visit BeBalancedCenters.com. See ad, back cover.

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our clients through this process,” she says. The BeBalanced program is spread over 14 weeks. During each phase of the program, the client brings back in additional foods that were eliminated during the strict phase such as nuts, dairy and wheat to see if they have any sensitivities. Cutillo explains that this is a way to help clients learn to eat smarter as they progress through the program. After goals are met, clients get four virtual classes with lifestyle tips called Balanced Bites. “The first month is exciting because the client will lose 15 pounds and she will become more insulin-sensitive and decrease her blood pressure, as well as dramatically reduce or eliminate PMS and menopause symptoms. The best part is how this program affects clients’ mood, sleep and overall energy,” says Cutillo. She notes that estrogen dominance is often caused by stress, which leads to premenstrual and menopausal symptoms such as headaches, mood swings, depression, night sweats, low libido and more. Balancing hormones can eliminate those symptoms quickly and naturally. “The BeBalanced plan has been successful for people of every age and every stage,” Cutillo advises. Their average clients are women ages 40 through 60, due to the hormonal barriers to efficient weight loss women of this age group face. They have successfully helped men, as well. Cutillo wants BeBalanced to be a place in the community where women can receive honest, candid answers to their female health questions. “We believe women can look and feel their best at any age. We are not just a company, but a movement that is empowering women to lead a higher quality of life through balancing hormones.”

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Resilient Mothering How Moms Are Forging Ahead in a Changing World

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by Carrie Jackson

wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health. While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care. Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two 22

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young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says. Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.

Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

Reordering Priorities Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes. An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains. In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

Stress Survival Skills The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.

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Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.” Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices

throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.” She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions

SELF-CARE FOR STRESSED-OUT MOMS For mothers trying to juggle it all, making their own mental health a priority is key. Here are some practical ways busy moms can incorporate their overall wellness into a daily routine.

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Set Up Self-Care: Sneaking in breaks throughout the day can have a positive cumulative effect. Follow a guided meditation while waiting for soccer practice, use essential oils in the car, keep a favorite lotion next to the bed or savor a favorite nourishing snack. Cultivate a Network: Nurturing relationships with supportive peers can provide emotional and social support. Meet a friend for a morning coffee or afternoon walk, join a book club, host a potluck with other mothers or volunteer with a community group. Prioritize Therapy: The right therapist can provide an unbiased and supportive perspective and help process new and lingering issues. Find a practitioner that understands a mom’s unique needs and a modality that resonates with us. Traditional talk therapy works well for some, but be open to exploring other forms, such as movement therapy or art therapy. Keep Communication Open: Modeling and encouraging dialogue gives kids a safe space to practice sharing and lets everyone feel valued. Find time during car rides, at the dinner table or before bed to check in with the family and share each other’s thoughts. Take a Class: Learning a new skill can spark creativity and help build a social network. Try a pottery workshop, join a dance club, take a photography class or study a foreign language just for fun.

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in the moment will help you truly feel aligned with your thoughts and actions.”

Joint Healing Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about. She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey. She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says. For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey.

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• Giving ourself grace and forgiveness for mistakes. As a human being, we are bound to make them. None of us are perfect, but we can learn from our mistakes, make amends and move on.

CREATING AND MAINTAINING HEALTHY CONNECTIONS TO OTHERS: “Secure attachment” is

the many facets of

Healing by Meagan Good

he concept of healing may be an abstract concept in some ways and can even invoke a sense of judgment, so it’s important to recognize that everyone’s journey and goals are different. Healing mentally and emotionally is an internal process, so it’s not easily measured, but there are some general characteristics related to the concept of connection to self, others and something greater. Pain often occurs because of broken connections, so healing must take place by repairing them.

HAVING A LOVING CONNECTION TO SELF: It is important to have a healthy and loving relationship with ourself. For so many mental health struggles, the deeper issue often surrounds self-hatred, self-doubt, low self-worth or lack of trust in self. When we feel these emotions, they often manifest as depression, impulsivity or emotional instability. On the other hand, healthy connection to self often looks like: • Engaging in self-care as needed. Not just chocolate and spadays, but making sure we are meeting the needs of our body, mind, soul and spirit on a regular basis, and attuned enough to our own self to recognize our needs. • The ability to sit quietly, compassionately and curiously with our own thoughts. Dr. Caroline Leaf calls this the “thinker mindset”, and many call it mindfulness, or noticing a thought or feeling that arises and staying with it with grace and kindness, instead of judgment. 26

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the therapeutic term for safety, attunement and responsiveness in a relationship. Secure (or insecure) attachment is developed in childhood through consistently having our needs met by our caregivers, having protection to explore new things, being soothed by caregivers when upset and attunement (being seen and heard) by our caregivers. Inevitably, parents don’t do this perfectly. Secure attachment can also be earned or learned through healing experiences later in life. Secure attachment allows us to form healthy connections to others, but sometimes we don’t know what healthy relationships even look like. They may not have been modeled for us, or we may have experienced unhealthy relationships that have wounded us. Some characteristics of healthy relationships between healed people include: • Vulnerability, transparency and authenticity with others. In safe relationships, we don’t feel the need to hide or wear a mask. Brene Brown has much to say on these topics on YouTube or at the library. Her work on these abstract concepts is inspiring and extremely helpful for those struggling in these areas. • Respecting emotional and physical boundaries of everyone in the relationship. No manipulation or control, but allowing others to be themselves, and us to be ourself. We are responsible for managing our expectations and meeting our own needs so that we don’t create unfair expectations for others to meet those needs for us. • Being able to ask for our needs to be met. Sometimes we avoid this because it is vulnerable; “What if they say no?” This is not to be confused with being needy, which is a symptom of insecure attachment known as codependence. But even secure individuals have emotional needs that depend on a healthy relationship. We aren’t created to live independently of others, but interdependently with others.

HAVING A CONNECTION TO SOMETHING GREATER THAN OURSELF: For some, this is a specific

connection to God or a higher power; for others, this is a feeling of interconnectedness with the world. But this characteristic of healing takes us from being stuck focused on self to where we can really make a difference in the world around us in the ways that are important to us. • Spontaneous and intentional gratitude is closely related to joy. This isn’t about toxic positivity or lying to ourself about a situation, but rather being able to see the silver lining or the lesson we can learn, or the good that came afterward. Noticing the good around us can do a lot of good for us. • Having a sense of purpose and not comparing that purpose with others’. Purpose can look like what we do or principles we live by and can’t be defined by anyone but us. Whether our pur-

pose is to stay at home and raise our children, start an international movement or live simply so that we can give generously, do it with heart. Purpose is embodied in who we are. • Having faith. This looks different for everyone, but many studies demonstrate the physical, mental and emotional benefits of spirituality. Faith can be defined as believing in that which we cannot see. It requires a boldness and vulnerability that helps develop courage and resilience to face whatever comes our way. Most important to our faith is making it about a relationship, not just religion and tradition. Connection is key to so many areas of healing. The amazing thing about all of these characteristics is that we can change and grow in each. They are not static, unchanging traits. Start by exploring the connections in each area and choosing small steps toward greater connection each day. This might start as simply as looking in the mirror with compassion, texting a friend we haven’t seen in a while or whispering a quick prayer of thanks. There is real hope for healing, and it is worth the time and energy spent to develop that connection with ourself, others and our spiritual side. Meagan Good, MA, LPC, NLT-2, is a counselor and founder of Take Heart Counseling & Equine Assisted Therapy, located at 699 Wooltown Rd., in Wernersville. For more information, call 717-917-7137 or visit TakeHeartCounseling.com. See ads, pages 21 and 54.

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Staying Hydrated IT’S NOT JUST ABOUT DRINKING WATER by Sandra Yeyati

aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.” Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.” “How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and co-author of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.” According to Cohen—the risks of day-in-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

Optimum hydration is more nuanced than simply drinking eight to 10 eightounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments. Cohen points to a few reliable markers: “We’re meant to urinate every 28

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How to Hydrate

two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be overhydrating.” In her book Quench, Cohen delineates a five-day plan to optimize hydration. Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt). Drink a glass of water before every meal. “For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says. When feeling hungry, drink a glass of water. We often mistake hunger for thirst. Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water. Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

Best Fluids to Drink “The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best athome system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code.

“The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

Hydrating Foods According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes. Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

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Fending Off Fibroids NATURAL APPROACHES OFFER RELIEF by Marlaina Donato

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ptimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases. Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

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While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 reported in the International Journal of Environmental Research and Public Health last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids. “I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and

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Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida. Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it comes to food, your first step is to remove inflammatory foods.” Vitti recommends opting for fiber-rich whole grains that aid in the elimination of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff— which acts like sugar in the body—is a factor in making fibroids grow,” she says. Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of ä sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

Ancient Healing Modalities Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than selftreat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogenrelated disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies.

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Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques focus specifically on the reproductive and pelvic organs,” she says. According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor. No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.” Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

FOODS TO CONSUME FOR ACHIEVING HORMONE BALANCE Almonds and hazelnuts Arugula Cold-water, deep-sea fish: salmon, tuna, herring, halibut, mackerel, sardines Garlic Green tea Organic wheat germ Radish Reishi mushrooms Turnips Vitamin E, vitamin B complex, magnesium, omega-3 fatty acids Watercress

STRATEGIES TO STAVE OFF FIBROIDS FROM HORMONE EXPERT AND AUTHOR ALISA VITTI: Eat to balance estrogen. Prioritize foods that help modulate and balance estrogen, like flax seeds, beans and whole grains. Pears and apples are liver-supporting foods that contain lots of fiber, along with a flavonoid named phloretin, which impairs tumor growth. Be mindful of alcohol and caffeine consumption. Just a couple of glasses of wine significantly raises estrogen levels. Coffee suppresses ovulation, thereby suppressing production of progesterone and increasing the likelihood of estrogen dominance. Organic, unprocessed soy in the form of tempeh and miso can be beneficial, with an anti-estrogenic effect on the uterus. Balance the microbiome. The microbiome contains a colony of bacteria that helps metabolize estrogen. When the good and bad bugs in the microbiome are out of balance, the estrobolome can’t do its job efficiently, and estrogen builds up. Another key to building and maintaining a healthy microbiome is supplementing with a highquality probiotic. Cut out the chemicals. Many chemical-free options are less expensive than conventional products, especially when bought in bulk. Use baking soda and vinegar to clean around the house. Refrain from treating the lawn with chemicals. Replace plastic food storage containers with glass and stainless steel options which last a lifetime and don’t leach harmful agents into comestibles. Opt for a shower curtain made of less-toxic materials than plastic. FROM ACUPUNCTURIST SUSANNAH NEAL: Fibroids that are smaller than two centimeters will respond more quickly to treatment and may only require the use of one or two modalities, such as monthly, professional, abdominal massage; self-care massage at home; and herbal medicine prescribed by a licensed herbalist for three months. Larger, more chronic and severe fibroids may require multiple modalities and a longer course of treatment in addition to these measures, including weekly acupuncture sessions and dietary recommendations. Three to six months of treatment may be required. Natural medicine understands and respects that each person’s ability and time required to heal is complex and must be individualized.

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Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

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asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing lowfat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health. “Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.” Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for

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those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life. “Women need to fast differently,” Thurlow emphasizes. “A woman in peak

childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals

without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the ebook Intermittent Fasting for Women. Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.” When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking. A common misnomer is that we must eat ketogenic or low-carb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of

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Recipes to Break the Fast MEDITERRANEAN CHICKEN FARRO BOWLS 1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced ½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional)

Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt

photo courtesy of Laura Fuentes

keto, paleo, omnivore or vegetarian diets. Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”

½ tsp salt ½ tsp lemon juice ¼ tsp dried dill

Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water. In a gallon-size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing. To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese. Sprinkle with parsley and dill and serve with lemon wedges. Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove. Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill. Stir to combine and refrigerate for an hour before serving. Recipe courtesy of Laura Fuentes.

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HEALTHY BREAKFAST SALAD 2 medium sweet potatoes, cubed 1 red bell pepper, sliced into strips Olive oil ½ tsp salt ½ tsp garlic powder Black pepper to taste 6 cups arugula, baby spinach or green blend 4 strips bacon, cooked and coarsely chopped 4 eggs 1 avocado, peeled and sliced Preheat the oven to 400° F and line a large baking sheet with parchment paper. Place the sweet potato and bell pepper onto the baking sheet, drizzle with 1 tablespoon olive oil and season with salt, garlic powder and black pepper. Toss to combine. Bake for 20 to 25 minutes or until the sweet potatoes are tender when poked with a fork. Remove from oven and set aside.

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Find additional articles and videos at NALancaster.com or NABerks.com. Go to the home page and click on the “In This Issue” image in the top carousel or in the right column.

The Myriad Benefits of 'Floatation' Therapy

NATURAL PET SAVING BIRDS FROM CATS

by Lauren Sophia Kreider

Simple Strategies to Protect Feathered Friends

HEALTHY KIDS DEEP TALKING

Deepening the Dialogue

HEALTH BRIEF AVOID LIVING NEAR A FRACKING FACILITY GLOBAL BRIEF SUNDOWN SHOWDOWN Trouble in Solar Paradise

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“F

loatation” therapy is a holistic health treatment born from more than four decades of scientific research substantiating its benefits. Float sessions, which typically last 60 minutes, take place in a private float room where individuals control how much soft lighting and music, if any, they wish to have. Water temperature is programmed to match body temperature while over 1,000 pounds of pharmaceuticalgrade Epsom salt are dissolved, aiding in the absorption of magnesium, a mineral deficient in many people in this region. Automated filtration, sanitation and air circulation systems keep the air, water and tank walls sanitized during and between floats. Individuals lie in a supine position in 10 inches of water while floating buoyantly like a cork. The process enables the body’s muscles to release tension, while the absence of sensory bombardment relaxes the mind into deep brainwave patterns and returns it to a great state of balance and calm. Lessening of chronic pain, reduction in anxiety and stress, improvement in memory and lowering of blood pressure are other commonly cited benefits of floatation therapy. Since purchasing Bala Float Center in November 2021, many of Kris and John Fernandez’s customers have shared their experiences of improved well-being. One customer, a local farmer suffering from chronic pain and insomnia, began floatation at Bala several months ago. Kris enthuses, “He recently told us that his pain is more manageable and that he’s now sleeping through the night pain-free. He wishes he would have known about floatation therapy sooner.” Reflecting on her own experience, Kris says, “It’s eased my lower back pain and helped me more effectively manage stress. It’s been a great escape from the daily stressors of life and the intense environmental stimuli, sleep deprivation and environmental toxins that often accompany it.” “Some people experience results from their very first float, and results can last up to a week following a float,” says Kris. “Floating is the perfect time to reflect on your life. Reports of creative and personal insights also abound.” Bala Float Center is located at 903 Nissley Rd., Unit H, in Lancaster. For more information, call 717-537-6955, email Info@BalaFloatCenter.com or visit BalaFloatCenter.com. See ads, pages 23 and 55.

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inspiration

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Mothering the World by Marlaina Donato

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ll that is brought to fruition has someone behind the scenes tending to its innate potential. The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring. Whether it be a well-balanced child, a verdant backyard garden or the premiere performance of a symphony, tending to what we love can yield great things. Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience. “Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’” states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every day we have simple opportunities to refine this beautiful impulse. We flex the “mother muscle” whenever we acknowledge someone else’s accomplishments, welcome a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry. The smallest gestures—smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spiritual generosity which is the nucleus of all nurturing. We also cannot forget ourselves. Too often, we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this famished core, have little from which to draw. Sometimes we are so invested in mothering the well-being of others that we forget to do the same for ourselves. It is not selfish to tend to our own potential to thrive. It is a beautiful necessity, and we are worth it. Marlaina Donato is a mind-body-spirit author, composer and artist. Connect at WildflowerLady.com.

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EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

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by Maya Whitman

ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio. The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

Fertile Foundations Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls. 42

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Plants needing to climb can be trained to grow on a trellis placed in a container.” Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box. “Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

Generational Nourishment Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering

peat moss, vermiculite and perlite. Plants started from seed are more nourishing for both people and the planet. “Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors. Some seeds, like kale and basil, thrive either way,” explains Petra Page-Mann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says. Children are prime candidates for container gardening, especially in cities. Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.” Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.” Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.” Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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POT GARDENING TIPS FROM THE PROS FROM MELINDA MYERS, AUTHOR OF SMALL SPACE GARDENING: Mulch the containers. Covering the soil with an organic mulch like evergreen needles and shredded leaves helps conserve moisture and suppress weeds until the plants cover the soil surface. Use a slow-release, eco-friendly fertilizer. Incorporate it into pots at planting and if needed, make a second application mid-season. It’s a lot easier than applying a fastrelease product every week or two. Incorporate organic wool pellets into the potting mix to reduce watering up to 25 percent and add air space, nutrients and organic matter to the soil. Tips on Types of Pots: Terra cotta pots are heavy and tend to dry out faster. Glazed ceramic pots hold water for long periods and are available in a variety of shapes and colors. Both should be moved indoors for the winter. Plastic pots come in a variety of colors, are lightweight and can often be left outdoors. Fiberglass is lightweight, pricey and designed to be left outdoors year-round. Metal is usually not a problem for northern gardeners and are quite trendy. For more information on galvanized steel safety, visit Seeds_for_Thought64596.pdf (ucanr.edu).

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FROM LISA HILGENBERG, CHICAGO BOTANIC GARDEN HORTICULTURIST: Climbing plants: Growing plants vertically is a great way to save space and add an architectural aesthetic to a container kitchen garden. Select a trellis to accommodate the type of climber. Peas and beans climb using tendrils that grow best around a thin fishing line netting; they won’t stay secure to an iron trellis. Some vining plants need help climbing, so they will need to be tied onto bamboo poles. Melons: The minimum diameter container is 12 inches for watermelon, provided it’s a smaller stature, bush-type cultivar. Generally, watermelons produce two melons per plant if they are provided with highly fertile, well-drained soils. Muskmelons can be trellised in pots. Apply organic fertilizer three times during the melon plant’s growth: when the vines begin to run, when the first flowers appear and after the first harvest. FROM AUTHOR MARK RIDSDILL SMITH: Seasonal favorites: Spring: new potatoes, kale, mangetout snow peas (edible pods) Summer: tomatoes, chilies, climbing French beans, Japanese wineberry Fall: arugula, kale, chard, apples

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NEVER GLOSSY. ALWAYS GREEN.

SACRED CONNECTIONS, OBSTACLES AND THE DIVINE FEMININE by Swamini Shraddhananda Saraswati

ore people, particularly women, are actively seeking a connection with a sacred, but elusive essence referred to as the divine feminine. She is called by many names, including Ma, Mother, Mary, Nature, Durga and Kali, and is seen as the source of all uplifting qualities, including love, nourishment, creativity and meaning in life. A relationship with her equates to the embodiment and experience of these sacred qualities. This powerful, perhaps unprecedented movement toward personal and societal betterment has great potential to redraft the structure of individual and societal thinking. It can carry us away from the violence and negativity that plague today’s world and move society toward peace and inspiration. This connection, when understood and honored, can change lives and the world for the better, leading people to live more compassionately and with deeper understanding. The greatest obstacle is the ignorance of the human ego. There are qualities in the mind such as laziness, dullness, greed and envy that lead otherwise sincere seekers to place their faith in half-truths and to become satisfied with immature and incomplete forms of happiness. In a state of ignorance, one apple to feed our own hunger is valued more than the orchard capable of feeding many. According to the wisdom of the divine feminine, such an attitude will inevitably lead only to further suffering and separation. Another example is adherence to the idea that cosmic wholeness is based in a connection with the divine masculine for men versus the divine feminine for women. This misunderstanding is achieving an almost cult-like following in today’s world, where anger and resentment are stronger than our doctrine of rehabilitation, spirituality is too often weaponized as an exclusionary punishment, rather than offered as a healing inspiration, and where we have yet to wholeheartedly envision a unifying reconciliation of our humanity. Emboldening practices and attitudes of separation, whether based on sex, gender, skin color, age or other factors, carries great consequences, the most pervasive being an everincreasing sense of separation, a false superior-

ity or inferiority and a sense of personal incompleteness. Statements like, “The problems of the world are due to toxic masculinity,” are too often misconstrued to somehow include the divine masculine. In this misunderstanding, it may appear that the call of the divine feminine is stronger and more authentic than the call of the divine masculine. In reality, they are opposite sides of the same coin, and cannot be separated. Human masculinity and femininity are personality traits. The divine masculine and the divine feminine are, respectively, universal consciousness and the sacred flow of that consciousness. To deny, demean or downplay the role of the divine masculine or to bind it to the ego quality of toxicity is also to limit and insult the creativity and grace of the divine feminine. There is no balance or harmony in such perspectives. Swamini Shraddhananda Saraswati is the founder of Kula Kamala Foundation and Yoga Ashram. She is a teacher of Advaita Vedanta, non-dual spirituality, the wisdom of the divine feminine, yoga and meditation. For more information, visit KulaKamalaFoundation.org. See ads, pages 32 and 58.

May 2022

healthy kids

The Blended Family TIPS FOR CREATING A SUCCESSFUL STEPFAMILY by Ronica O’Hara

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he Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters—freshly remarried parents, a number of kids and step-kids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their wellbeing, and yet, understandably, two out of three blended marriages fail. They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of heart!" she says. Therapists and blended-family veterans offer advice for those on this important journey:

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Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association. The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children. If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced. Stay positive and realize that time itself is an important factor,” counsels Rabbi Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com. Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son. To save our marriage, we agreed that

I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily. Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King. Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart. “The best thing my dad did to blend our post-divorce, new family was take us on a four-day hike to Mount Washington,” recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!” Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick. “When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation. Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.” Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

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Rejuvenating Our Immune System by Sandra Yeyati

ronment and isn’t overreacting or underreacting, while still working as you would like it—to defend us.

What is Immuno-Rejuvenation?

There are two parts to our immune system. One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plantderived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation. The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the improvement of our immune function.

Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection. A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through. We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016. In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to the envi48

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How can we reset our immune system?

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nown worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington. In the 1980s, he was chosen by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize sciencebased nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune system.

At Big Bold Health, we put together resources to take people through an assessment of their own immune system by answering a questionnaire and a host of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website, BigBoldHealth.com.

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How does the ImmunoRejuvenation concept relate to women’s health?

Women have evolved mechanisms to modulate the immune system to accommodate pregnancy, but that estrogen/androgen balance that controls pregnancy also influences their immune system, and we’re starting to learn how it can significantly influence immune cell aging and injury. So this process of selective immune autophagy is very important in women who go on to have the most prevalent cases of autoimmunity, meaning they are more sensitive to some of these things that would produce an immune response that would be inflammatory. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

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

Visit our online calendar where you can find updated event and class information and share your events for free. THURSDAY, MAY 5

MONDAY, MAY 2 Chair Yoga – 10:30-11:30am. (Mondays ongoing). In-studio and virtual. Traditional poses are converted to using a chair as our foundation or prop. The addition of a long scarf/yoga belt, books/yoga block and beach towel/yoga blanket expand the options. $45 New Student Unlimited, other class pass options available. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717406-9681. WestEndYogaStudio.com. Mindful Yoga – 6-7pm. (Mondays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org.

TUESDAY, MAY 3 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. Hatha Yoga – 9-10am. (Tuesdays ongoing). Instudio and virtual. Hatha yoga can improve mood, decrease anxiety, tone muscles, and improve posture and balance. $45 New Student Unlimited, other class pass options available. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

WEDNESDAY, MAY 4 Mindful Yoga – 9-10am. (Wednesdays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org. Coping with the Loss of a Spouse or Companion – 6:30-8pm. Other dates and times available. Via Zoom. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Pathways Center for Grief & Loss. 717-3912413 or 800-924-7610. HospiceCommunity.org. Donation-Based Meditation – 7-8pm. (Wednesdays ongoing). Guided meditation with Monica Mullen. Walk-ins welcome. West End Yoga Studio, 221 W Walnut St, Lancaster. WestEndYogaStudio.com. 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.

Lancaster-Berks

Kids Cooking Class: Brunch for Mom – 10am12pm. Age 7-12. Kids will learn how to make this fun and delicious brunch menu for you to eat together. Hands-on. Registration is required. $75. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. Rodale Institute Organic Plant Sale – 10am-4pm. See 5/6 listing for details.

SUNDAY, MAY 8 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.

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.

Hope Hill Lavender Plant Sale – See May 7 for listing.

FRIDAY, MAY 6

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

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. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org. Rodale Institute Organic Plant Sale – 10am-4pm. Find everything you need for your spring garden, plus get the latest seasonal tips from expert gardeners. Free to attend. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.

SATURDAY, MAY 7 Remembering Our Mothers – 9:30-11:00am. Interactive online event. Commemorative event providing women whose mothers have died the opportunity to remember, honor and celebrate their mothers’ lives. Registration is required by May 4. Call the Pathways Center for Grief and Loss at 717-391-2413 or 800-924-7610 to discuss with a bereavement counsellor who will provide the log-in information. HospiceCommunity.org. Compost Like a Pro – 10am-12pm. Learn to effectively compost in your backyard, how to troubleshoot composting problems, and how to harvest and use finished compost. $60. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-6831400. RodaleInstitute.org Exploring Short Poetic Forms – 10am-12pm. Online. Some poems only ask for a handful of words. Read and write very short forms, including the lune and low coup. Leave with short forms to write in, new writers to read and a small body of work. $30. Register online by April 30 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Hope Hill Lavender Farm Plant Sale Opening Day – 10am-3pm. Hope Hill Farm offers various cultivars of lavender plants for sale, along with lavender products and locally made items. Saturdays and Sundays through June. Hope Hill Lavender Farm, 2375 Panther Valley Rd, Pottsville. 570-6170851. HopeHillLavenderFarm.com.

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

Sunday Evening Meditation – 7-7:30pm. (Sundays ongoing). Via Zoom. All welcome for a meditation which incorporates mindfulness, reiki and loving kindness practices. Love donation. Email Helene@ HeleneWilliamsReiki.com for Zoom link.

WEDNESDAY, MAY 11 Newly Bereaved Program – 2-3:30pm. 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 8/3 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org. Theater Games for Basic Spanish – 6-8pm. 2 wks thru 5/18. Come play with us as we take your Spanish to the next level in this supportive, creative and engaging theatre games class. $40. Register online by May 4 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Beginning/Intermediate Portrait Painting – 6-9pm. 3 wks thru 5/25. Learn “alla prima” portrait painting from life. Practice breaking down complex shapes, how to block-in shapes, finding and maintaining likeness, color, tone and anatomy. Suitable for all levels. $85. Register online by May 4 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.

FRIDAY, MAY 13 Parent/Grandparent and Kids Cooking Class: Dinner – 5:30-7:30pm. Ages 5 and up. Enjoy the fun of making family dinner without having to clean up the mess. Kids learn essential cooking skills while spending quality time with you. Hands-on. Registration is required. $70/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, MAY 14 Hobby Beekeeping – 10am-12pm. Learn the current issues facing honeybees, solutions, and how

to ensure their wellbeing. $60. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org. Watercolor Exploration Workshop at Garden Spot Village – 7-9pm. Learn the basics of watercolor materials, techniques, composition and color theory. Create two watercolor paintings from photo references using wet into dry and wet into wet watercolor techniques. $40. Register online at PCAD.edu. 717-396-7833. Garden Spot Village, 433 S Kinzer Ave, New Holland.

TUESDAY, MAY 17 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.

WEDNESDAY, MAY 18 Parent/Grandparent & Child Cooking Class: French Macarons – 6-8pm. Age 5 & up. Pastry Chef Danielle Belton takes you through the techniques to make these classic sandwich cookies and leave with a box of the beautiful treats to share with your loved ones. Hands-on. Registration is required. $75. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, MAY 21 Lancaster County Women’s Expo – 9am-2pm. Unwind and have fun while shopping, enjoying free spa treatments, watching a fashion show and demonstrations. Registration required. Free. Wyndham Resort, 2300 Lincoln Highway East, Lancaster. AGreatWaytoSpendMyDay.com. Reiki II Okuden – 9am-4pm Saturday and Sunday. Two-day class introduces three of the reiki symbols and mantras and the concept of distance healing. $225. Helene Williams Reiki, 313 W Liberty St, Lancaster. 717-269-6084. HeleneWilliamsReiki.com. Cooking Class: Spring Brunch – 11am-1pm. 18 years & up. Enjoy breakfast for lunch using seasonal ingredients. Learn the techniques so you can make your own versions at home. Hands-on. BYOB. Registration is required. $70/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

WEDNESDAY, MAY 25 Gel Plate Monoprint Workshop – 6-9pm. Gel plates are a great way to enjoy printmaking without the specialty tools or equipment. Use found objects to create patterns and textures, or freehand unique imagery to create one-of-a-kind monoprints. $45. Register online by May 18 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Coping with the Loss of a Child of Any Age – 6:30-8pm. Via Zoom. 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. 717-391-2413 or 800-924-7610. HospiceCommunity.org.

FRIDAY, MAY 27 Cooking Class: Empadão – 6-8pm. 18 years & up. Learn to make melt-in-mouth Brazilian pot pies with buttery crusts and multiple fillings, plus how you can re-create them again at home. Hands-on. BYOB. Registration is required. $75/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717435-8890. ZestChef.com.

plan ahead FRIDAY, JUNE 3 Hospice & Community Care Plant Sale – 3-7pm. Day one of two. A wide selection of plants available for purchase. Friday evening, Tim Arpin and James Henning from The Gilded Lily will answer your gardening questions. Food trucks on site both days. Proceeds benefit patients and families served by the programs of Hospice and Community Care. Essa Flory Center, 685 Good Dr, Lancaster. 717-7359661 or 800-924-7610. HospiceCommunity.org.

SATURDAY, JUNE 4 Hospice & Community Care Plant Sale – 7am1pm. See June 3 listing for details.

savethedate SATURDAY, JUNE 4 SUNDAY, JUNE 5 Lancaster VegFest – 12-5pm daily. A two-day event with plentiful vegan food from all over the East Coast, vendors, live music, speakers, yoga, a farmers market, a kids area and a new beer garden. $5 suggested donation benefits Lancaster Farm Sanctuary. PAVegFest.com.

TUESDAY, JUNE 7 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 6/3 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

TUESDAY, JUNE 21 Summer Cooking Camp: 7-12 years – Tuesday 10am – Thursday, June 23, 12:30pm. Create colorful and delicious meals from local gardens and farmers markets. Kids will learn valuable tools for eating fresh and locally. Hands-on. Registration is required. $200/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

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. HELP WANTED Natural Awakenings Lancaster/Berks is seeking a part-time independent Advertising Sales Representative to create and nurture relationships with practitioners and business owners. The ideal candidate would have an interest in health, wellness, the environment and the vitality of the community. They would be responsible for providing excellent customer service and assistance in creating and implementing advertising and marketing plans designed to help businesses grow and thrive. Send inquiry and resume to: Publisher@NALancaster.com.

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TUESDAY, JUNE 28 Summer Cooking Camp: 13-16 years – Tuesday 10am – Thursday, June 30, 12:30pm. Create colorful and delicious meals from local gardens and farmers markets. Kids will learn valuable tools for eating fresh and locally. Hands-on. Registration is required. $200/person. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

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May 2022

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

Beverly Fornoff Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 • LancasterAcupuncture.com Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 34.

BODYWORK DÉPROV INJURY SOLUTIONS

DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl, Ste 203 • Lancaster 717-669-1030 DeProvMassageTherapy.com If you are seeking relief from pain, chronic conditions, are suffering with anxiety and stress, or choosing massage for self-care, DJ CamposBard offers the Peak Method for the neck and shoulders along with a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.

SUPERNATURAL WELLBEING, LLC Grace Henderson, LMT 342 N Queen St, Studio N • Lancaster 717-803-6207 SupernaturalWellbeingLLC@gmail.com

Offering a wide range of bodywork and holistic wellness services to support your well-being, 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 HEMPFIELD BOTANICALS 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 THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy, and more. Certified B Corporation®, vegan, certified cruelty-free, sustainable, and third-party tested. See ad, page 19.

INSHANTI PURE ESSENTIAL OILS

Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Non-addictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated. See ad, page 13.

YOUR CBD STORE

Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 GetSunMed.com At Your CBD Store®, we bring superior quality hemp-derived products for people and pets to the market. Because our oils, tinctures, skin care and pet products are formulated using the whole plant, they contain a full or broad spectrum which includes cannabinoids and terpenes. See ad, page 4.

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.

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 12.

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 29.

PATH TO WELLNESS CHIROPRACTIC

Dr. Michael Turkos, DC 930 Red Rose Ct, Ste 200 • Lancaster PathToWellnessChiro.com Innovative care to address hidden stresses that cause overall physical and mental/emotional malfunctions often associated with pain, weakness, loss of energy and disease of all types. Our purpose is to release these stresses so you will be physically and mentally healthier. See ad, page 14.

Each friend represents a world in us, a world possibly not born until they arrive, and it is only by this meeting that a new world is born. ~Anais Nin

May 2022

CLINICAL AROMATHERAPIST INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, page 13.

COACHING DIANE LEVENSON, SPIRITUAL COACH Alternative Healing of PA 2298 Willow Street Pike • Lancaster 717-847-3213

Using her gifts, intuition and training in spiritual (not religious) life coaching, reiki and more, Diane creates a safe space for growth and movement through transition and change, helping you f i n d y o u r s o u l ’s p a t h a n d supporting you along the way.

LAUREN SWAVELY

Functional Medicine Health Coach Lauren@LaurenSwavely.com LaurenSwavely.com Using a holistic approach, Lauren’s focus is on helping you attain your vision of wellness. Together we look at you as a whole person – body, mind, & spirit! Clients become confident & empowered as they take back control of their health, achieve their goals, face challenges with resilience, and explore what’s possible.

PARAGON LIFE COACHING

210 W Grant St • Lancaster 717-925-0551 Ashley@ParagonLifeCoaching.com ParagonLifeCoaching.com If you are ready to make changes in your life, find new motivation, navigate decisions, and build on your strengths, Paragon Life Coaching is ready to help you meet your goals. We offer individual life coaching (in person, phone, video), selfimprovement classes and presentations.

Lancaster-Berks

CONTINUING EDUCATION LANCASTER SCHOOL OF PSYCHODRAMA AND EXPERIENTIAL PSYCHOTHERAPIES Liberty Place, 313 W Liberty St, Ste 263 Lancaster 717-466-0788 • RealTrueKaren@gmail.com RealTrueKaren.com

Karen Carnabucci, LCSW, TEP, teaches alternative therapies and experiential methods of psychodrama, sociometry, group process, Family and Systemic Constellations. CE credits for social workers, MFTs and licensed counselors, although all helpers and educators welcome. Act 48 and psychology credits pending. See ad, page 21.

COUNSELING GREY MUZZLE MANOR

1164 Blattadahl Rd • Mohrsville 610-655-5271 GreyMuzzleManor.com Facebook.com/GreyMuzzleManor Marcy Tocker, MA, utilizes person-centered and strength-based therapeutic approaches. She specializes in animal-assisted therapy, EAGALA model equine therapy, play therapy and art therapy. Marcy believes that therapeutic change occurs when we provide empathy, unconditional positive regard, acceptance, and being there to support while our clients discover the strength we know they’ve always carried.

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. See ad, page 35.

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY 699 Wooltown Rd • Wernersville 717-917-7137 TakeHeartCounseling.com

Empowering individuals and families to find hope, healing and wholeness through therapeutic work with horses. Trauma-informed services address trauma, anxiety, depression, self-worth, spirituality, family issues. Offering individual and group sessions. See ad, page 21.

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DENTISTRY SCHWARTZ FAMILY DENTAL David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com

We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 21.

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

We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implantretained dentures and partials. See ad, page 47.

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 59.

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. See ad, page 41.

FLOATATION THERAPY

HOLISTIC FEMININE HEALTH

BALA FLOAT & WELLNESS

NATURE’S INTUITION

Experience deep relaxation, a lightness of being, and healing on a cellular level. At Bala we provide open floatation rooms with automated lighting and music therapy for a calming customer experience, relief from chronic pain and discomfort, and an escape from the stress of everyday life. Also offering massage, reiki and biomat. See ad, page 23.

Nature’s Intuition offers a comfortable space for you to reconnect to your physical and emotional bodies. With a focus on helping women go from numbness to pleasure, and using movement to connect to your own intuition, Ashley offers Yoni Steaming, Pleasure Embodiment Coaching, Holistic Healing and Sensual Movement classes. See ad, page 20.

903 Nissley Rd Unit H • Lancaster 717-537-6955 BalaFloatCenter.com

FUNCTIONAL MEDICINE FUNCTIONAL HEALTH OF LANCASTER, LLC

Dr. Mary Regan, CRNP 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, and yoga therapy, addressing your important health needs and wellness goals. Membership plans available. See ad, page 49.

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 8 and 21.

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 41.

1390 Harrisburg Pike • Lancaster 610-763-0434 Naturesintuition.net

WISE WOMAN HEALING Pamela Craddock, CNM 31 S Lime St • Lancaster 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 25.

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

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

HOME IMPROVEMENT DC EAGER SERVICES

Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state. Free assessment. See ads, pages 5 and 9.

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 13.

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.

INTEGRATIVE WELLNESS INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org

Providing an assortment of holistic healing services that include integrative massage therapy & bodywork, reiki & intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts, and spiritual guidance. Services, classes & healing boutique. NCBTMBapproved CE provider. See ad, page 24.

IV THERAPIES AQUA BLUE WELLNESS CENTER 2435 Old Philadelphia Pk Smoketown • 717-656-8615 AquaBlueWellnessCenter.com

We o ff e r a r a n g e o f I V 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.

May 2022

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LANDSCAPE DESIGN/ MAINTENANCE EARTHBOUND ARTISAN Serving South Central PA 717-507-6267 EarthboundArtisan.com SHOW THEM YOUR SUPPORT AND GENEROSITY.

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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 44.

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3130 Columbia Ave • Lancaster 717-390-2000 415 Simpson Ferry Rd • Camp Hill 717-686-4000 Mattress1stByInteriorsHome.com

Organic and natural bedding free from irritants, allergens, pressure-point discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 43.

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 32.

MOLD REMEDIATION DC EAGER EMERGENCY SERVICES

Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com

Darlene Eager, Certified Mold Remediation Specialist 6 E Kendig Rd • Willow Street 717-989-5763 • DCEager.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.

Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 5 and 9.

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MATTRESS 1st by INTERIORS HOME

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

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To schedule your private sleep consultation, go to SleepLancaster.com/ Natural. See ads, pages 30 and 31.

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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, offer therapeutic massage therapy for your relaxation or chronic pain needs, and permanent fat and weight-loss services. See ad, page 35.

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 39.

ORGANIC HAIR SALON THE GREEN ROOM ORGANIC SALON 8 E Walnut St • Lancaster • 717-844-1051 1387 E Main St • Mount Joy • 717-653-2502 104 Warwick St • Lititz • 717-844-2528 TheGreenRoomLancaster.com

Refresh your mind, body and spirit with natural and organic products for hair and skin. We use OWAY, an ammonia-free color and product line packed with biodynamic, fair trade ingredients and pure essential oils. We specialize in cuts, color, DEVA cuts, styling, bridal styling and more. See ad, page 35.

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

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 12.

REIKI HELENE WILLIAMS REIKI

Helene Williams, BSN, RN 313 W Liberty St, Suite 267 • Lancaster 717-269-6084 HeleneWilliamsReiki.com Reiki is a very gentle holistic practice, which assists in promoting balance in body, mind and spirit. After a reiki session, many people express a deep sense of relaxation, calming and peace. Frequently anxiety, stress and worry are relieved. Also offering classes and workshops in Mindfulness Meditation.

MONTHLY PLANNER

june

men’s health

MICHELE DE ROSA 717-330-8549 MDeRosa@yahoo.com

Reiki and Cranial Sacral Therapy care for the mind, body and spirit. These practices can be done individually or combined to provide the benefits of channeling positive energy, the release of physical and emotional trauma and can eliminate tension patterns we carry internally. Michele is also a Certified Grief Educator and Grief Movement Guide.

july food connection

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 49.

august

self-empowerment

SOUND HEALING RESONATE YOU

Jennifer Lobo 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.

learn about marketing opportunities at:

717-399-3187

May 2022

SOUND HEALING SOUNDWISE HEALTH

Lana Ryder, LMT, AADP, CSTP 313 W Liberty St, Suite 267 • Lancaster SoundwiseHealth.com 610-301-4356 Throughout the region, our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, hospice CareSong and classes in fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 45 years.

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 9.

THERAPEUTIC WRITING WRITE FROM THE HEART

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 10.

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

Can't find what you're looking for? More businesses, organizations, practitioners and services are listed on our website.

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.

SHALOM THERMOGRAPHY Darlene Heath, DC, CTT 14 W Main St • Landisville 717-530-5555 HeathWellnessCenter.com

Go to

NALancaster.com or NABerks.com and click on Directory (top of screen) 58

Lancaster-Berks

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 12.

WEIGHT LOSS HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com We can help you reach your weightloss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey. See ad, page 35.

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 32.

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 9.

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 a n d v i r t u a l . We a r e 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. See ad, page 24.

Secure a spot in our community resource guide! Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.

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TAKE CONTROL OF TM YOUR HEALTH

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Before Jessica lost

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LANCASTER | 484 Royer Drive | 717-569-3040 WYOMISSING | 90 Commerce Drive | 610-750-5158

in her first month and improved her energy & eliminated hot flashes

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“I was gaining weight and feeling uncomfortable after having double hip surgery and a hysterectomy. Besides the weight gain, I was dealing

with fibromyalgia, hot flashes and exhaustion. I decided to join BeBalanced. I recently finished my first month and lost 17 lbs. I did not have sugar/ soda/alcohol, but no exercise is required in the first phase of the program. To say that I feel amazing is an understatement. No more hot flashes or brain fog and I have unbelievable energy and sleep and my skin feels so good! Clean eating is definitely my new way of life! BeBalanced was definitely a game changer for me!

”

Jessica Engle

Natural Awakenings Lancaster/Berks May 2022

Articles inside

JEFFREY BLAND

INTERMITTENT FASTING BASICS

EASY CONTAINER GARDENING

THE BLENDED FAMILY

SACRED CONNECTIONS OBSTACLES AND THE DIVINE FEMININE

RESILIENT MOTHERING

THE MANY FACETS OF HEALING