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

E E R

Special Edition

AUTHENTIC MASCULINITY

Men Redefine Their Emotional Power

MEN’S HEALTH

TRAUMA THERAPIES OFFER FRESH HOPE HOW TO RAISE C O M PA S S I O N AT E CHILDREN

THE FITNESS BENEFITS OF E-BIKES June 2022 | Lancaster-Berks Edition | NALancaster.com · NABerks.com

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Contents 22 THE HEALING OF THE MODERN MAN

Men Redefine Their Emotional Power

26 THE EXERCISE POWER OF E-BIKES

Get a Workout on an Easier Ride

30 HEALING TRAUMA

Emerging Therapies Offer Fresh Hope

34 THE GIFT OF AN IMPERFECT FATHER

35 PLANET-FRIENDLY

POURS

The Rise of Sustainable Wine and Spirits Thomas B. Wachtmann, DC

LinkChiropracticClinic.com

38 HOW TO RAISE EMPATHETIC KIDS

Simple Ways Parents Can Cultivate Compassion

42 FRANK BRUNI

on Living with Afflictions

44 UNPLUGGED

ADVENTURES

Eco-Tripping for a Digital Detox

DEPARTMENTS 7 news briefs 11 kudos 12 global briefs 14 health briefs 16 eco tip 18 business spotlights 26 fit body 30 healing ways 4

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34 inspiration 35 conscious

eating 38 healthy kids 40 natural pet 42 wise words 44 green living 46 calendar 49 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.

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Let your Beauty Shine 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.

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letter from the publishers

une is a time for enjoying barbeques, ballgames, yoga in the park, smores by the fire, outdoor concerts and hikes in the woods. It’s a time to relax, lounge and de-stress, taking time away from phones and computers. We’ve also historically celebrated the men in our lives, an easy and fun tradition as we continue to enjoy relationships with cherished friends, fathers, brothers and others we gratefully call family. As roles have shifted and stereotypes eased, we’ve grown together in heartfelt relationship and welcomed the gift of learning their joys and sorrows along the way. There is no doubt the past few years have encouraged a great reckoning of priorities in the areas of community, human connection and the level of earnest intention among men. The passion with which they approach their work or their craft, the skills they have mastered and the care they extend to their families often exhibit a fierce love and devotion to responsibility in a time when stress is at an all-time high. Naturally, we wonder at the balance or lack thereof that creates the foundation for these busy, complex lives and what it means to be a human in today’s world—more specifically, a man in today’s society. We looked at what is helping most in the healing and ultimately flourishing mind, body and spirit for these beloved beings and found a repeating, age-old pattern of bonding that is more active than ever. Many of the men in our lives look forward to meeting on a regular basis with other men to hang out, talk and connect. They do this in each other’s homes, on patios, at restaurants, on biking trips or weekends at a cabin. The outings can be casual, but most often are spiced with deeper discussions that ride on comforting rhythms which have evolved with the familiarity and trust these groups have created. Whether it’s sharing about family life, challenges at work, health issues and relationship dynamics or celebrating milestones, this coming together provides a common space that bonds them together in unique and healthy ways. We need each other to be our best and healthiest selves, and it’s a choice to keep a support network alive with the courage to reach out for help and build new and vital connections. We appreciate our readers for being a part of this community of like-minded souls in the interconnected web of life. May you find resources and connections that meet you along the way.

Kendra Campbell and Jacqueline Mast, Co-Publishers

Rest is not idleness, and to lie sometimes on the grass under trees on a summer’s day, listening to the murmur of the water, or watching the clouds float across the sky, is by no means a waste of time. ~John Lubbock 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 Lottie Sass 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

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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

Hempfield Apothecary Grand Opening in Lancaster

empfield Apothecary, official retailer of Hempfield Botanicals, will have a Grand Opening event for their new Hempfield Apothecary Wellness Hub at 100 West Walnut Street, in Lancaster, from 3 to 7 p.m., June 24. They will offer free cannabis education sessions, onsite Pennsylvania Medical Marijuana certifications, hemp-infused treats, sound Heather & Nate Kreider, co-owners bath demonstrations and more. During this afternoon of cannabis and all things natural living, participants can learn about and purchase health and wellness products such as cannabidiol oils and topicals, skincare products, and items to aid in the safe consumption of medical marijuana products. For more information, visit Tinyurl.com/HempfieldGrandOpening. See ads, pages 43 and 49.

Herbal Products for Wellness & Bodycare F Organic Clothing Crystals & Gemstone Jewelry Personal Altar Items Books F Tarot F African Baskets Massage F Reiki F Meditation

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Maintaining Loving Dignity at Life's End

lena Snyder, LPN, owner of Peaceful Passages, provides companionship, nursing care and other services to those under hospice and/or end-of-life care. She says, “There is a difference between dying and dying well, and that is the difference that Peaceful Passages can bring to your loved one and family.” Signing on to hospice is a good choice, but may not meet all of the care needs of a loved one and their family. This is where Peaceful Passages can help. Snyder creates an informed, positive and nurturing environment so the stresses of end-of-life caregiving at home are lifted. Snyder advises, “Every person and family is different. The Elena Snyder with client possibilities are endless, but the number one and most important way that you can help is to simply listen. Allow them to whisper, mumble, cry or communicate in any way they need to.” For more information, call 215-859-2556 or visit Facebook.com/PeacefulHospiceCare. See ads, pages 24 and 50.

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Expanding Services at Integrative Healing Arts

ntegrative Healing Arts Studio, celebrating 10 years in business, has expanded studio space for classes, events and the Raven’s Corner Herbals & Enchantments boutique. This new space provides ample room for Taoist Yoga classes and crystal meditations, as well as herbal and aromatherapy workshops, plus additional classes and services offered by guest practitioners. Owner Christina Rossi says, “With the additional space I now have room to add a better assortment of wellness items, dried and fresh herbs, as well as potted plants and herbs. We also have artwork and handcrafted items on display and for sale from local artists. The boutique also now has regular hours instead of the previous by appointment hours.” Location: 546 Penn Ave., West Reading. For more information and a full schedule, call 610451-9577 or visit IntegrativeHealingArtsStudio.org. See ads, pages 42 and 51.

WEST END YOGA STUDIO 221 W WALNUT ST, LANCASTER WESTENDYOGASTUDIO.COM June 2022

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news briefs

Learn Sound Healing from Local Sound Sage

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ana Ryder, HTA, AADP, director and senior instructor at Soundwise Health Associates, LLC, is offering a six-month sound practitioner school, Soundwise School of Harmonic Therapy. Open enrollment is available once per month, and each month features a different module of sound healing instruments, practice guidelines, ethics and business practices, plus how to facilitate group and individual sessions. Guest teachers have additional training Lana Ryder and expertise in various instruments. Students must complete assignments and student practice sessions between 44 hours of scheduled classes, approximately 50 hours outside class and a prerequisite six-hour class, for a total of 100 hours. Ryder has studied with some of the best sound healing instructors in the world and provides 22 years of experience and education in sound therapy for the program. Location: Soundwise Health Studio, 313 W. Liberty St., Lancaster. For more information or to enroll, email SoundwiseHealth@aol.com or visit SoundwiseHealth.com. See ad, page 53.

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Stop Pain at the Source

homas B. Wachtmann, DC, owner of Link Chiropractic Clinic, has helped patients of all ages through chiropractic work, functional medicine, targeted nutrition, functional genomic analysis, non-surgical spinal decompression, infrared light therapy and massage therapy for 25 years. He incorporates specialty panel testing that comprehensively checks for common and uncomDr. Thomas Wachtmann mon disorders to effectively determine the underlying source of a problem so that patients can stop guessing about the root cause of persistent pain. He says, “Random laboratory testing does not always identify the true cause of pain and, therefore, remedies prescribed may be ineffective.” Detailed laboratory tests can determine effective treatment for many disorders relating to cardiovascular disease, bone health, cognitive decline, diabetes, arthritis, celiac disease and more. Once the problem is discovered, Wachtmann provides a large selection of whole-food concentrates, glandular extracts, potent herbs and nutraceuticals that can be targeted at correcting these problems rather than artificially suppressing symptoms. Location: 3130 Pricetown Rd., Ste. H, Fleetwood. For more information and appointments, call 610-944-5000 or visit LinkChiropracticClinic.com. See ads, pages 4 and 49.

Holistic Expo in Lancaster

he Therapeutic Thymes Magazine Midsummer Holistic Expo from 10 a.m. to 6 p.m., July 9, and 11 a.m. to 5 p.m., July 10, at the Lancaster Farm & Home Eagle Skyfire Center, brings together readers, shamans, reiki practitioners, crystal vendors, handcrafted jewelry, essential oils, and more. The keynote speaker will be Eagle Skyfire (EagleSkyfire.com). Admission is $5 (free to military, law enforcement and first responders with ID). Location: 1383 Arcadia Rd., Lancaster. For more information, call 1-717-419-8796, email Info@TherapeuticThymes.com or visit TherapeuticThymes.com/midsummer-expo. See ad, page 21.

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est End Yoga Studio is conducting outdoor classes and a new Plan Your Own Yoga Celebration. They will also offer free yoga classes at Lancaster Veg Fest and Lancaster Pride. The new lineup includes Tellus360 Rooftop Yoga Saturdays from 10 to 11 a.m. at Tellus360 restaurant and bar in Lancaster City; Community pay-what-you-can Flow at Musser Park in Lancaster City on Sundays from 9 to 10 a.m. and Yoga in the Vineyards, at Nissley Vineyards in Bainbridge, Lancaster County, on June 4 and 25, and July 17 and 30, from 11 a.m. to 12:30 p.m., which includes Flow for all levels and a wine tasting or glass of wine for $25. For more information, call 717-406-9681 or visit WestEndYogaStudio.com. See ads, pages 7 and 54.

June 2022

news briefs

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BARNopoly Returns to Berks County

he nonprofit Berks Agricultural Resource Network (B.A.R.N.), an organization that cultivates opportunities for farmers, ag-related businesses and consumers to grow everyone’s prosperity, is debuting the return of BARNopoly. Players can visit more than 30 participating sites from June 20 through August 20 at their own pace to collect stamps on the BARNopoly board. It is free to play this two-month-long agricultural discovery adventure. B.A.R.N. aims to collaborate, celebrate and educate the public to strengthen agriculture in Berks County and Southeastern Pennsylvania. Participating ag-related locations like farm stores, wineries, markets, restaurants and others are scattered across Berks County. B.A.R.N. wants to help people connect with and support local businesses while learning about the importance of agriculture in Berks and beyond, and become a more active member of the ag community. To learn more and register to play, visit BerksAg.org/barnopoly.

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he Lancaster Connects podcast, sponsored by Gardner’s Mattress & More and hosted by Ben McClure and Jeff Giagnocavo, has been airing for more than a year, with 50 episodes to date. It is recorded and broadcast live from the Gardner’s Mattress & More showroom every Monday at 2 p.m. on the Lancaster Connects and Gardner’s Mattress & More Facebook and YouTube pages and on LancasterConnects.com, as well as most podcast players. McClure says, “Lancaster Connects highlights local small businesses and nonprofits making a difference in Lancaster County. For businesses, it’s about moving from success to significance by supporting the community that supports them. For nonprofits and charitable organizations, we want their stories to be seen by as many people as possible to have the greatest impact.” Giagnocavo notes, “The people we highlight on the show are making a huge impact in the Lancaster community. You can help by supporting the businesses we highlight and donating your time and money to the nonprofits we showcase. You can also help by simply watching each week, sharing on your social media pages and commenting during the show.” For more information, visit LancasterConnects.com or GardnersMattressAndMore.com. See ads, pages 28, 29 and 52.

Plan Ahead for Sustainable Landscaping Projects

kudos

arthbound Artisan is a garden and stonework construction company that is fully committed to weighing the environmental impact of each action. Owner Tim Seifarth says, “A combined 30 years of gardening and crafting experience provides our clients with native garden design, hardscape and rainwater management design and implementations that are unique to their needs and desires.” People have learned the value in re-introducing native trees, shrubs and other plants to their environments, removing invasives and reducing non-beneficial plants and expanses of mown and fertilized grassy areas in favor of low-maintenance landscape plans that are beneficial to wildlife and the environment. Demand for services has increased while providers are scrambling to meet the need. “This a good time to schedule a project that will start on the ground next spring. Many larger-scale projects require several stages due to seasonal and weather-related planting activities. Earthbound Artisan is involved in residential landscaping, commercial projects and agricultural projects all across Southeast and South Central Pennsylvania,” says Seifarth.

Photo: Tim Seifarth

Dr. Javier Palacios is a new addition to the team at Generative Health, LLC, contributing naturopathic care for migraines, chronic headaches, men’s health, insomnia, cardiovascular and metabolic disorders, among other conditions. He has an active naturopathic license, five years of naturopathic experience and speaks fluent Spanish. His approach is to educate the public about naturoDr. Javier Palacios pathic medicine and provide the safest and most effective natural alternatives. Generative Health LLC is owned by Dr. Meghan Gonick, ND, LAc. Location: 228 E. Orange St., Lancaster. For more information and appointments, call 717-869-1524, email DrPalacios@ GenerativeHealth.com or visit GenerativeHealth.com. See ads, pages 21 and 52.

For more information, visit EarthboundArtisan.com or call 717507-6267. See ads, pages 45 and 51.

Free Student Conservation Training

he Berks County Conservation District will conduct the Don Hartman Conservation Leadership School from 9 a.m. to 3 p.m., June 22 through 24, at the Berks County Agricultural Center. High school students can learn about careers in ecology and conservation from local professionals while having fun engaging in hands-on activities. They can also gain community service hours for graduating by participating Students monitoring in environmental service projects. water quality. The Berks County Conservation District is dedicated to the encouragement and instruction of wise stewardship of the soils and waters of Berks County so that present and future generations may have healthy land on which to live and work, along with clean water for drinking and recreation. Their vision is to become a leading professional conservation organization that provides high-quality programs and services to present and future residents in the rapidly changing Berks County natural resources conservation environment. Admission is free. Location: 1238 County Welfare Rd., and Blue Marsh Lake, 1268 Palisades Dr., Leesport. For more information, call Jennifer Brooks, environmental education and outreach coordinator, at 610-372-4657, ext. 212 or email Jennifer.Brooks@berkscd.com.

Melissa Greene

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global briefs

Shady Solution

Off Limits

California Canals Gain Solar Panels

National Parks Enacting New Regulations

MichaelVi/AdobeStock.com

Because our national parks and protected areas are feeling the pressure of increased demand for outdoor recreation, the National Park Service (NPS) has cracked down on some recreational activities to better manage the human impact on natural environments. In 2021, the national park system hosted nearly 300 million recreational visits, and 44 parks set visitation records. The high number of cars creates congestion, pollution and collisions with wildlife. Overcrowding on trails can lead to higher risk of hiking accidents and illegal off-roading. Two Utah national parks will start requiring reservations. At Zion, Rocky Mountain and Glacier national parks, guests need a permit to hike certain routes. Arches National Park guests will have to book timed entry tickets during the high season. Acadia and Zion announced the temporary closure of some popular climbing sites starting this month to ensure that peregrine falcons can nest without disturbance. In 2021, the NPS gave park superintendents the authority to ban e-bikes if they adversely impact natural resources or other visitors, as well as scenic air tours at dawn or dusk or within a half-mile of the ground. Biologically important behaviors for many species occur during sunrise and sunset such as foraging, mating and communication. The hours of operation provide quiet periods of the day during which visitors can enjoy natural sounds and preserve opportunities for solitude in designated wilderness areas.

Our national parks are places of unparalleled scenic beauty and wildlife for all of us to enjoy. These national treasures are being threatened by plastic trash. Nonprofit Free the Ocean is circulating a petition to Get Single-Use Plastic Out of U.S. National Parks. Sign it at Tinyurl.com/PlasticParkPetition. 12

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Ban Plastics in National Parks

To both conserve water and generate clean energy, Project Nexus, an innovative pilot project from the University of California-Merced, will install solar arrays over 25-foot- and 100-foot-wide canals in the Turlock Irrigation District so operators can monitor and evaluate their impact on water quality and evaporation, as well as assess maintenance and logistical issues. External Affairs Department Manager Josh Weimer says, “In today’s world and how we are operating our system, saving every possible drop of water for future beneficial use is something that we are really trying to focus on.” In Europe, canals are lined with tree cover, while India has already started using solar panels. Project partner Solar AquaGrid, LLC, recognized the untapped opportunity to curtail evaporation and advance California’s Solar Over Canal initiative. CEO Jordan Harris states, “Research and common sense tell us that in an age of intensifying drought, it’s time to put a lid on evaporation. Our initial study revealed mounting solar panels over open canals can result in significant water, energy and cost savings when compared to ground-mounted solar systems, including added efficiency resulting from an exponential shading and cooling effect. Now is the chance to put that learning to the test.”

Access Denied Don’t Fence Me In

A group of biologists in the northern Rockies published a paper in 2018, “A fence runs through it: A call for greater attention to the influence of fences on wildlife and ecosystems.” In 2020, a meta-analysis in BioScience looked at all the studies of the effects of fences and found that their profound impacts are often ignored or greatly underestimated. The impacts extend far beyond blocking animal migration routes and include furthering disease transmission by concentrating animals, altering the hunting practices of predators and impeding access to key areas of water and forage. Fences are going up rapidly as border barriers and livestock farming increase. In the case of the U.S./Mexico border wall intended to prevent illegal immigration, “The main threat ... is the landscape-level impacts of curtailing or completely precluding wildlife movement and eliminating landscape connectivity at large scales,” says Aaron Flesch, a wildlife biologist at the University of Arizona, who has studied the wall’s impacts. Bighorn sheep and jaguars are cut off from their kind on the other side of the border. That means that the genetic interaction needed to keep small populations of jaguars or ocelots healthy may be affected. It also means bighorn sheep in Mexico may not be able to migrate north to escape a hotter and drier climate.

Easy Beezy

Nesty Habits

A recent study published in Insects compared mango trees at a local farm in Homestead, Florida, where one plot of trees had weeds growing around them and another plot was maintained to be weed-free. It turns out that the presence of weeds benefits trees and pollinators. “Weeds actually do a lot of good. It might be helpful to think of them of wildflowers,” says Blaire Kleiman, the Florida International University Institute of Environment graduate teaching assistant and alumna who, under the guidance of professors Suzanne Koptur and Krishnaswamy Jayachandran, undertook this research funded by the U.S. Department of Agriculture’s Hispanic-Serving Institutions Education Grants program. Fruit trees can’t live without pollinators. Bees and other insects have been shown to increase the size and quality of yields from 70 percent of the leading, economically important crops in the world, but it’s getting harder to bring bees to the trees. Over the last 30 years, pollinator numbers have declined significantly. Farmers already rely on insectary plants to attract pollinators, and Kleiman notes that her findings apply to 80 percent of all flowering plants of Earth, including vegetables like tomatoes, beans, eggplants and squash. She wants her study to help farmers also reduce the use of chemical pesticides that harm pollinators.

In a new study, “Climate Change Affects Bird Nesting Phenology: Comparing Contemporary Field and Historical Museum Nesting Records,” published in the Journal of Animal Ecology, scientists were able to determine that about a third of the bird species nesting in Chicago are laying their eggs a month earlier than they did 100 years ago by comparing eggs preserved in museum collections to modern observations. Researchers think the culprit in this shift is climate change. John Bates, curator of birds at the Field Museum and the study’s lead author, says, “The majority of the birds we looked at eat insects, and insects’ seasonal behavior is also affected by climate. The birds have to move their egglaying dates to adapt. Egg collections are such a fascinating tool for us to learn about bird ecology over time. I love the fact that this paper combines these older and modern datasets to look at these trends over about 120 years and help answer really critical questions about how climate change is affecting birds.” Bates advises, “These early egg people were incredible natural historians in order to do what they did. You really have to know the birds in order to go out and find the nests and do the collecting.” yod67/AdobeStock.com

Climate Change Causing Birds to Lay Eggs Earlier

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Weeds Attract Pollinators to Increase Harvests

Cool It

South Pole Registers Historic Temperature

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Normally, temperatures fall with the end of the southern summer, but the Dumont d’Urville station, on Antarctica, registered record temperatures for March of 40.82° F at a time of the year when readings are usually already sub-zero. Gaetan Heymes, of France Meteo, describes the unseasonably mild weather as a historic event. The U.S. National Snow and Ice Data Center says that Antarctica’s sea ice fell below 772,204 square miles in late February for the first time since 1979. Around the same time, the Conger Ice Shelf, as big as Los Angeles, collapsed into the sea and there was sufficient atmospheric moisture to produce a significant snowfall. While researchers can’t definitively say that climate change is to blame, Jonathan Wille, a postdoctoral researcher at the Université Grenoble Alpes, in France, notes, “It was something we didn’t think was possible in Antarctica—the magnitude of heat, especially in what should be the cold season in Antarctica. We’ve never seen the atmosphere behave like this over Antarctica.” The heat wave and dramatic inland snowfall highlight the importance of a better understanding of the complicated dynamics of atmospheric rivers that maintain the ice sheet now, but could be cause for concern in the future. Understanding these patterns better could be the key to learning the polar region’s fate. June 2022

Two new studies suggest that neem (Azadirachta indica), a plant used for centuries in India to treat malaria, intestinal ulcers and skin diseases, may offer protection against COVID-19 and future variants. At the University of Colorado Anschutz Medical campus, researchers found that neem bark extract tested on COVIDinfected human lung cells proved as effective as a preventive drug. It targeted a wide range of viral proteins and also decreased virus replication and spread after infection. In an Indian double-blind study of 190 healthcare workers or relatives of COVID-19 patients, researchers at the All India Institute of Ayurveda, in Delhi, found that those given a neem extract of 50 milligrams twice daily for 28 days had a reduced risk of 55 percent for infection compared to the control group. For people dealing with the lingering symptoms of long COVID such as fatigue, brain fog and muscle pain, a solution may be daily exercise of at least 30 minutes, because it lowers inflammation and blood glucose levels, suggest Louisiana State University researchers in the journal Exercise and Sport Sciences Reviews. “If you can only walk 15 minutes once a day, do that. The important thing is to try. It doesn’t matter where you begin,” says article author Candida Rebello, Ph.D.

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For the one in three Americans that are sleep-deprived, working out with resistance exercises to strengthen muscles may produce longer and deeper shuteye than aerobics, new research from the American Heart Association shows. In a 12-month study, researchers randomly assigned 386 inactive, overweight adults with high blood pressure to one of several groups that worked out for an hour three times a week. A resistance exercise group did three sets of eight to 16 repetitions on 12 machines; the aerobics group used treadmills, bicycles or elliptical machines; a combo group used both; and a control group did no supervised exercise. Among the 42 percent of participants that were not getting at least seven hours of sleep at the study’s start, sleep duration increased by an average of 40 minutes for the resistance exercise group compared to an increase of about 23 minutes in the aerobic exercise group and about 17 minutes in the combined exercise group. “If your sleep has gotten noticeably worse over the past two stressful years, consider incorporating two or more resistance exercise training sessions into your regular exercise routine to improve your general muscle and bone health, as well as your sleep,” says study author Angelique Brellenthin, assistant professor of kinesiology at Iowa State University, in Ames.

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Run Farther with Beetroot and Citrulline Nitrate-rich beetroot extract and citrulline, a non-essential amino acid, have been shown to be precursors of nitric oxide, which benefits athletic performance by expanding blood vessels and increasing blood flow. To determine whether combining the two produces better results, Spanish researchers gave the two supplements separately and together to 32 male triathletes for nine weeks. The dosages were 3 grams a day of citrulline and 2.1 grams a day of beetroot extract. In a study published in Biology, they reported that the combination did not improve markers of exercise-induced muscle damage, but did reduce cortisol levels, and also enabled those participants to run 5 percent farther in the standard 12-minute Cooper Test.

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Eco-Volunteering HANDS-ON WAYS TO HELP OUR PLANET THIS SUMMER Helping nature while enjoying the great outdoors is a classic win-win opportunity. Here are a few ideas to join the fun while contributing sweat equity. Corral the Cleanup Crew Becoming a weekend cleanup community leader can be as simple as gathering family, friends and neighbors to beautify the surroundings and save animals from suffering. To improve water quality, pay special attention to beaches and rivers. Get permission from local authori-

ties, arrange a special trash pickup and equip the crew with gloves and garbage bags. Afterwards, stand together proudly before the enormous hill of discarded plastics, fishing lines, beer bottles, aluminum cans, fast-food containers and other refuse. Congratulate the team and take pictures to post on social media. For more tips, visit Tinyurl.com/ trashteam. Get on the Community Gardening Bandwagon Community gardens are springing

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up on school grounds, at hospitals and correctional facilities, on rooftops and balconies, and in unused public spaces and underserved communities. Researchers have proven what we suspect: Gardening is a great workout and leads to improved heart health and weight loss, while breathing fresh air and helping things grow in kinship with like-minded people is a surefire mood enhancer. Reaping the benefits of locally grown, fresh produce; beautifying a neighborhood with flowering plants or shade trees; and providing food and refuge for pollinators and other wildlife is not too shabby, either. Now is the time to join an existing group or start a new community garden. For inspiring examples and how-to ideas, visit FoodIsFreeProject.org and OneTreePlanted.org. Lend a Helping Hand at a Park Local, state and national parks rely on volunteers to conduct tours and maintain green areas and facilities. Even artists and scientists are welcome to lend their expertise. Consider combining a park visit with purposeful assistance. The National Park Service runs a Volunteers-in-Parks program (nps.gov/ getinvolved/volunteer.htm) that offers one-time service projects and longer-term positions at parks throughout the country and in U.S. territories in the Pacific and Caribbean. Visit Volunteer.gov for tasks like a campground host at the Rocky Mountain National Park or climber steward at Joshua Tree National Park. Many state park systems and municipal parks and recreation departments use websites to manage their volunteer opportunities, such as Volunteers.Flo ridaStateParks. org or tpwd.texas.gov/state-parks/ help-parks. All it takes is an internet search of the name of the state or county plus “park” and “volunteer” to find local openings.

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The Spa At Willow Pond by Lottie Sass Holistic spa services are ever-evolving, and Gail L., owner of The Spa At Willow Pond, remains committed to investing in the latest treatments for stress relief, relaxation and body care to help everyone feel their best. With an array of facials, massage services, body wraps for toning and detoxification, lymphatic drainage, cosmetic services and more, Gail and her team can customize what is best for each individual. She is selective in her hiring process, and has built a team of wellness and beauty professionals that work together and with customers like family. Gail looks for people who are skilled in the latest technologies and committed to offering personalized service. Among the latest offerings is ultrasound body cavitation, a non-invasive contouring treatment that reduces fat in the body and can be used as an alternative to invasive liposuction for face, neck, arms, legs, abdominals and buttocks. Clients start with a consultation and are evaluated for any health issues. An ultrasonic handpiece is used on problem areas to break apart fat deposits in the body. Gail says most people come in twice a week and require six to 10 treatments. The technician may also use micro-needling (pricking the skin with tiny, sterilized needles, which encourages the body to make more collagen and elastin to give the skin a younger appearance) in addition to the ultrasound. “It’s not a quick fix, but a lifelong change,” she says. “You also have to eat responsibly for lasting results.” Permanent makeup, microblading and lash tinting are also available at The Spa At Willow Pond. Permanent makeup is applied with a tattoo machine and can be used on eyebrows, lips and eyelids. “As we age, our eyes aren’t as flamboyant as they once were. Permanent makeup can really make your eyes pop and bring out the natural eye color,” Gail says. Her

estheticians are trained in the latest procedures to shade eyebrows so they look more realistic. Microblading is another cosmetic procedure that inserts pigment under the skin, using a needle to draw fine hair strokes. The procedure provides well-defined, natural-looking eyebrows. Unlike permanent makeup, pigment applied through microblading fades from one to two years after application. Gail and her team strive to offer massages, wraps and detoxification services not found everywhere. Foot scrubs can be added on to body massage services. They coordinate services with holidays and the seasons. For St. Patrick’s Day, a lime green scrub was offered. For summer, they combine lemon and other citrus scents into the spa services. Large suites with whirlpools and saunas are available for couples massages. It’s difficult to avoid all of the toxins absorbed from our air, water, land and food. Because of this, Gail has seen more demand for cleansing services such as foot detox therapies, in which the feet are soaked in ionized water to remove toxins through the pores. The spa also has a variety of wraps with detoxifying botanicals, lymphatic drainage massage and dry brushing, in which a soft-bristle brush is gently stroked over areas of the body to stimulate and drain the lymphatic system. The Alpha Capsule, first used in Sweden, is a multifaceted therapy system that Gail and her team use with most treatments. It uses ionized air and dry infrared heat to help cleanse the skin, increase circulation, detoxify, ease muscle tension and rejuvenate the body. The Spa at Willow Pons is located at 1487 Old Lancaster Pike, in Sinking Spring. For more information, call 610-406-5733 or visit TheSpaAtWillowPond.com. See ad, page 5. June 2022

business spotlight

Health by Design Offers Natural Options by Lottie Sass

ealth by Design offers comprehenmassage therapist through the Lancaster The concept for Health sive, specialized laboratory testing School of Massage. by Design was born from with detailed analysis that can The concept for Health by Design was a desire to help others in detect food sensitivities which trigger born from a desire to help others in her ailments such as migraines or irritable her community get their community get their health back on track. bowel syndrome. Also available is complete Peck opened the clinic in 2006 and began health back on track. thyroid panel testing that goes deeper than seeing women that struggled with sympmost standard conventional tests and testtoms of hormone imbalances. “I worked ing for gastrointestinal pathogens that detect parasites, antibodmany postgraduate clinical hours in the best educational trainies, bacteria and fungi. Health by Design’s weight-loss program ing facilities, gathering all the information I could find and offers customized plans for individual health, fitness level and researching the science behind why these symptoms presented,” budget without fad diets and calorie counting, instead focusing she recalls. “I began to understand what happens when the on customized nutrition and lifestyle plans. ratio between hormones is off. I developed natural solutions Traditional naturopath Jeannie Peck, founder of the Health for balancing the hormones to not only help women alleviate by Design natural clinic, grew up in a small Virginia town with symptoms, but to look and feel younger and be at the top of five siblings. Her interest in the health profession began in their game physically, mentally and emotionally.” high school when she was chosen to attend a pre-med biology From there, Peck’s practice evolved toward finding solutions weekend class at a local college. “I loved the research and the for digestive concerns, food sensitivities, chronic fatigue, toxic hands-on experience, but even then, I realized that something overload, chronic Lyme disease and autoimmune disorders. She seemed to be missing,” she recalls. uses traditional naturopathic techniques such as nutritional Peck’s interest in natural health care unfolded organically consultations, professional-grade supplements, healthy eating over the years. After experiencing extreme reactions to pharand weight-loss plans, detoxification services such as ionic foot maceuticals, she realized that prevention and getting to the baths, pain management and massage. root causes of ailments are key to good health. Peck studied Peck serves patients that have been to other specialists but holistic therapies at the PanAmerican University School of have not received answers or relief for their health concerns. Natural Medicine, in the West Indies, where she earned a She strives to help people put together the pieces of their health Doctor of Natural Medicine degree. She is also a licensed puzzle to meet their goals. Her patient base has evolved mostly

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by word-of-mouth and she offers telehealth calls and virtual appointments for patients from Texas to Turkey. Part of prevention is being proactive before health concerns develop, and Peck encourages developing a relationship with a natural health practitioner to recognize sources of inflammation before symptoms occur. She advises asking to speak with practitioners prior to making an appointment to see if the patient-practitioner match is a good fit. Peck credits her four sisters as being instrumental in the success of her business. They’ve helped as virtual assistants and by developing weight-loss plans. Her sister, Jane Schramm, operates Health by Design Body Contouring, located in the clinic, which offers mineral wraps and red light therapy body sculpting. Seeing results fuels Peck’s passion and keeps her motivated to help adults and children find natural solutions for their health concerns. “Seeing people improve by simply adding a few changes or a supplementation regimen to their diets makes it all worthwhile,” she enthuses.

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ince opening Godfrey’s Welcome to Dogdom in July 2004, Barb Emmett’s mission has remained unchanged: to provide a warm, welcoming community offering honest health and lifestyle guidance so canines can thrive in their forever homes. “We’re always striving for ways to enhance dogs’ lives, but the people that make up Godfrey’s— both our staff and our customers—are its soul. Here, they meet other dog owners and have meaningful conversations about their pets,” Emmett says. Godfrey’s is located in an 1867 stone bank-style house on four acres of land that includes dog play areas. Upon entering, customers are welcomed by Keeper, Emmett’s 1-year-old golden retriever. A carefully curated selection of food, treats, supplements, toys, dog accessories and gifts are creatively arranged throughout the house; food and treats are displayed in the kitchen, grooming supplies are in the spa or bathroom, and dog bedding is in the bedroom. Emmett’s goal isn’t to just sell bags of dog food, but rather counsel dog parents about nutrition so they can make the best choices. As a canine wellness advocate, she’s researched the pooches’ nutritional needs and frequently consults the work of renowned integrative veterinarians Dr. Karen Becker, Dr. Judy Morgan, Dr. Peter Dobias and others. “We sit down with clients to see what they’re doing, how they can make a change and what they can improve,” Emmett explains. “There’s lots of misinformation out there, but

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we are the filter to help pet parents feel empowered and be their dog’s best health and wellness advocate.” Emmett has strict standards for stocking raw, freeze dried raw and dry kibble dog food and treats. She considers where it’s made, how the manufacturer sources ingredients, manufacturer recalls and whether the company is transparent and accessible. She will not stock brands owned by conglomerates that put profit over a pet’s health. Customers can also have items special ordered, but even those must meet Emmett’s standards. “I will not stock anything in here that I don’t believe in,” she affirms. When stocking toys and accessories, Emmett looks for American-made items whenever possible and those without toxins. She carries many lines of U.S.-made toys including Hero and West Paw. Grooming supplies such as shampoos, flea and tick treatments, dental care items and eye and ear cleaning supplies are carefully selected, based on safe, natural ingredients. Brands include kin+kind and Pura Naturals Pet. Emmett is always looking for new ways

to serve dogs. She recently partnered with integrative veterinarian Dr. Sarah Urban, owner of Enabled Integrative Veterinary Services, to offer appointments on Wednesdays from 9:30 a.m. to 4 p.m. at Godfrey’s in the retail building downstairs. Services by appointment include acupuncture, chiropractic, cold laser, specialty blood work, ozone therapy, allergy testing and nutritional counseling. Emmett notes that Urban’s nutritional philosophy aligns with her own. Megan Esherick, of The Clever Hound Training, runs group dog training classes during the week, along with dog sports classes, basic manners classes and private one-on-one sessions. On Sundays at Godfrey’s, Kelly Armour, a certified trainer and counselor and owner of The Virtuous Dog, offers specialty training and counseling services by appointment for dogs with behavior issues. Godfrey’s is also home to two, outdoor, private, dog park areas, each enclosed by a five-foot high, double security-gated fence that include water, plastic pools and toys

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for the dogs to use. Customers are required to submit current health records, join via a membership fee and rent a play area by the hour for private play sessions. “People and their dogs can enjoy nirvana for an hour on a beautiful piece of the countryside,” Emmett says. In addition, customers can make appointments for harness fittings and private nutrition counseling services. Thera-Clean Microbubble baths are available by appointment. “We are dog people that care,” Emmett emphasizes. “Our customers are also our friends. We love our dogs like family and recognize that responsible dog parents want to do their best for their pets. We strive hard to answer your health, wellness and lifestyle questions and offer solutions, not just products. We want to be your partner in your dog’s life so that they stay happy in their forever home with you.” Godfrey’s Welcome to Dogdom is located at 4267 New Holland Rd., in Mohnton. For more information, call 610-777-5755 or visit GodfreysDogdom.com. See ad, page 42.

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The Healing of the Modern Man Men Redefine Their Emotional Power

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by Marlaina Donato

or generations immemorial, men have been builders of culture, solid providers and inspired adventurers, but gender roles and sometimes-conflicting cultural expectations have taken a heavy toll on both the individual and community. The pervasive “tough guy” paradigm has denied half the human race its full emotional expression, resulting in amplified stress levels, compromised physical health, toxic aggression, broken families and a higher risk for addiction. According to research published in the American Journal of Men’s Health in 2020, death by suicide among men is almost four times higher than that of women and is partly attributed to the stigma of seeking treatment for depression. African American men carry the additional burden of racial and economic inequality, and their depressive symptoms are often more persistent and incapacitating.

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Contrary to common myth, men are deeply emotional and responsive beings by nature. Centuries overdue, restrictive cultural definitions are slowly shifting to a broader psychosocial view of authentic manhood. Thanks to guy-friendly mental health resources, virtual and in-person support communities and diverse options in the alternative health field, more men are taking responsibility for their well-being and learning how to embody emotional freedom. They are stepping up to the plate as strong, sensitive leaders, something our world needs now more than ever.

Breaking the Chains and Choosing Authenticity The masculine expectation and requirement have been for most boys to “buck up and tough it out” during childhood and

adolescence, and this overt or sometimes very subtle conditioning can promote disproportionate power plays, homophobia and resistance to emotional intimacy well into adulthood. “Every society has ‘feeling rules’ that govern how emotions can be expressed publicly,” says psychologist Michael Reichert, executive director of the Center for the Study of Boys’ and Girls’ Lives at the University of Pennsylvania and author of How to Raise a Boy: The Power of Connection to Build Good Men. “Research tells us that boys are born as emotionally expressive as girls, but in a short time receive constant messages from their loved ones, schoolmates and TV shows that only certain emotions are okay for boys.” Such emotional restrictiveness has a profoundly negative impact on male development, he says. For Todd Adams in Elmhurst, Illinois, cofounder of MenLiving.org and a Tony Robbins-certified life coach, recognizing societal trappings is key. “The first step is to have the awareness that we have been lied to for as long as we can remember about what it means to be a man. We have been conditioned to stay in the ‘man box’, which means if we show any type of vulnerability, our value from the outside, as well as from the inside, plummets.” Reichert concurs. “My belief is that tragic outcomes—addictions, violence, suicide and premature mortality—are a reflection of how men’s human natures are thwarted by cultural norms. Being confined to a man box is hazardous. We humans, including men, are built to express our hearts in close connections to others we love and who love us.” The notion of going the distance solo is discouraged by Adams, whose organization helps men from all walks of life find support and connection through online meetings and adventure outings. “Once the awareness is there, I would invite family, partners, et cetera, to invite us to show up in a more authentic and human way,” he says.

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morph into physical maladies such as digestive trouble, headaches, chest pain and high blood pressure. Unmanaged stress can also zap any zing in the bedroom. “I’m certainly not a doctor, but I’m sure there is a correlation for some about their emotional/mental/financial well-being being related to erectile dysfunction. The men that I work with often have a habit of not taking good care of themselves, and that lack of self-care ripples into other parts of their life, including their sexual life,” observes Adams. In spite of the fact that many others are struggling with the same condition, out of shame, it is often kept in the shadows. “My advice is that men find safe spaces to discuss these challenges with others. My hope is that men can discuss sexuality and intimacy as openly as women do.” Josh Beharry, project coordinator of HeadsUpGuys.org, in Vancouver, Canada, an online resource hub for men battling depression, has spearheaded online stress assessment tests for more than 26,000 men over the age of 18 and found surprising consistency. “The results suggest that the two most common stressors faced by the men are a lack of meaning and feelings of loneliness, followed by financial strain, relationship difficulties and problems at work,” he says. According to data gathered by Tulane University, human connection boosts immunity and wards off cardiovascular disease, anxiety, depression and cognitive impairment. For men especially, social bonds are critical in coping with life stresses. Forging new alliances and maintaining old ones can be challenging with or without a pandemic, but online communities offer additional support, camaraderie and nonjudgmental sharing, which can be especially helpful for those suffering from post-traumatic stress disorder (PTSD), addiction and depression.

Beyond Talk Therapy

Male depression can be hidden in plain sight, disguised as hitting the bottle to “relax”, or by working compulsively, engaging in high-risk behaviors or easily flying off the handle at loved ones. Beharry knows

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DISCOVER

firsthand how insidious the disease can be and why seeking help sooner than later is vital. After miraculously surviving a horrific suicide attempt, he unexpectedly found hope and the will to live through walking, breathwork and human connection. Being honest with others, as well as himself, was a turning point in his recovery. “For a lot of men, talking about dealing with depression feels like an admission of weakness or something to feel guilty about,” he says. “Try to think of emotional pain like physical pain. If you get cut, you bleed; that’s part of being human. Then you do something to treat the wound. Or if it’s deeper, you go to a doctor or a hospital. Denying painful emotions is like trying not to bleed when you get cut or trying to pretend you’re not bleeding.” For family members or friends concerned about a man’s mental health, he advises, “Vague assertions like, ‘You seem depressed,’ can make a guy feel attacked or put on the spot. Instead, it’s helpful to start by pointing out specific observations you’ve had about changes to his mood or behavior, such as, ‘You seem stressed out,’ or, ‘You haven’t been eating much,’ or, ‘You’ve been isolating yourself from friends or turning down plans more than usual.’” It is estimated that 4 percent of men suffer from the physical and psychological consequences of trauma, and PTSD is certainly not reserved for combat veterans. While traditional therapies like cognitive behavioral therapy and exposure therapy are excellent for treating depression,

other modalities offer light at the end of the tunnel for men plagued by traumatic overwhelm. Somatic Experiencing, developed by PTSD psychologist Peter Levine during the last 50 years, targets trauma stored in the nervous system and gently helps a person to increase their tolerance for difficult physical sensations and buried emotions. It is also highly useful in addiction recovery. Therapeutic massage, yoga and regular exercise are all allies for men to combat stress, anchor into their bodies and access unconscious feelings. In the end, little things add up to a whole lot of change for a man. “You are not alone. Take your responsibility in how you experience life. Empower yourself with resources—podcasts, books, therapy, coaching—whatever support might look like for you,” advises Adams. There is no better time than now for the masculine to rise to a new level of greatness. “There is ample evidence that we are in a paradigm-shifting moment in the history of manhood,” says Reichert. “When I speak with parents, I say that there has never been a better time in all of human history to raise a son.” Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

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he familiar adage, “No pain, no gain,” doesn’t really apply to e-bikes. Although a pedal-assist electric bicycle is zippier and easier to ride than a conventional model, researchers are finding that as long as we’re pedaling, we’re still getting our heart pumping, building stamina and experiencing some of that cardio magic. That’s good news for those of us that like to work smarter, not harder. What’s more, that battery-enabled oomph supplies riders with the enjoyment, motivation and self-confidence to venture out more frequently and for longer periods of time, give hills and inclines a try and even pedal to work for an active, eco-friendly commute. It’s a win-win-win. In 2018, researchers at Brigham Young University (BYU), in Provo, Utah, sought to quantify just how good a workout was possible on an e-bike, and they discovered that the average heart rate was only 6.21 beats per minute lower than on a conventional cycle. “The e-bike and conventional bike averages both fell within that 50 to 70 percent maximum-heart rate threshold which is indicative of moderate-intensity cardiovascular activity, so there seems to be a similar amount of benefit for heart health when riding an e-bike, despite the fact that the perceived exertion was significantly lower than on a conventional bike,” says Taylor Hoj, lead author of the study published in the journal JMIR Public Health and Surveillance. The college-aged men and women that participated in the study rode the same 10-mile trail on each type of bike, so it was easy to compare how much faster the e-bikes were.

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by Sandra Yeyati

Cyclists averaged 12 miles per hour (mph) on the conventional bike and 16 mph on the e-bike, reaching top speeds of 22 mph and 27 mph, respectively. On average, the same route took 54 minutes to complete on the conventional bike and only 39 minutes on the e-bike—a 30 to 40 percent time savings. For people considering using an e-bike to commute to work, that reduction might make it easier to give it a shot. Using questionnaires given before and after each ride, the BYU researchers found,

“In general, participants agreed that they could ride an e-bike on most days, in the cold, when they were tired or dressed in formal attire, while carrying groceries or books, or on hilly terrain,” says Hoj, a health equity epidemiologist at the Utah Department of Health and adjunct faculty member at the BYU College of Life Sciences. Notably absent from the study were e-bikes with throttles, which with a twist of the handle or the push of a button, provide a boost even when the rider isn’t pedaling. These bikes would probably not provide the same level of exercise benefits. In 2019, the same BYU researchers conducted a similar study with experienced mountain bikers, published in the JMIR Formative Research Journal. “Our results in that study supported the idea that using a pedal-assist electric mountain bike (EMTB) retained the cardiovascular benefit and that the participants overwhelmingly perceived the potential of EMTB use to be positive,” Hoj says. “Some of them said an EMTB could help get them out on the trails more or perhaps get them to ride longer and go further, and also would allow older, injured, disabled or less-fit riders to enjoy mountain biking on dirt trails, whereas maybe their age, injuries or fitness levels limited their capability on a conventional mountain bike.” According to Hoj, e-bikes offer a great set of benefits for fitness buffs. “Even if you’re a very serious athlete and in training programs, there are days where maybe you’re recovering from a more intense ride and your muscles are really sore, but you still want to continue to train your heart and that aerobic side of things, and an e-bike could be a great use for a more laid back aerobic day while the legs are recovering,” he says. “And if someone is wanting to get into mountain biking but doesn’t feel like they have the fitness to get there or doesn’t know how to start, that pedal assist could remove that initial barrier.” Ultimately, the decision to buy an e-bike—good ones start at $1,000—may come down to emotional considerations. “They’re a lot of fun to ride,” Hoj says. Sandra Yeyati, J.D., a professional writer and editor, can be reached at SandraYeyati@ gmail.com.

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efugee children with tear-stained faces, the frail elderly being wheeled away from floods or fires, the sobbing families of gunshot victims—the faces of trauma are seen in every heartbreaking newscast. And the faces are even closer to us than that, walking down the street: a woman that recoils from touch, a child that has withdrawn into himself, a man with incoherent bursts of anger. The trauma of death, cruelty and destruction has always been part of the human experience. In the U.S., surveys show that as many as 60 to 70 percent of people report being traumatized by sexual assault, accidents, violence, war combat or other causes, and as many as one in 11 may be diagnosed in their lifetime with the more severe post-traumatic stress disorder (PTSD). The encouraging news is that in the last few decades, a revolution has occurred in the recognition of how widespread trauma is and how deeply embedded it can be, not only in our behaviors but in our bodies. That, in turn, has led to effective and everevolving approaches to heal what’s been broken. “Although trauma and PTSD are visible in the culture everywhere now, from films to popular literature and from legal to mental health fields, until 1980 the topic was virtually nonexistent,” says San Francisco psychologist, PTSD researcher and author Harvey Schwartz, Ph.D., who has treated trauma clients in clinical practice for 35 years. “After it became a legitimate diagnosis in 1980, long-overdue research and development of clinical protocols occurred, and today, almost every tradition and subculture within the mental health field has its own model of how to treat trauma.” Shaping the ongoing dialogue has been the research of Boston psychiatrist Bessel van der Kolk, whose 2014 book, The Body Keeps the Score, has occupied the top rung of The New York Times bestseller list for three years. In magnetic imaging studies, he found that when a person is thrust into a terrorizing incident, the cognitive functions in the brain’s temporal lobe shut down and activity shifts to the self-defense mode of the amygdala. When the person responds by fighting, fleeing or freezing, physiological reactions kick in, which armor the body and trap emotions and thinking in that fraught moment, distorting future perceptions and experiences. He argues that any true healing of trauma must include “bottom-up” modalities focusing on the body rather than only mental “top-down” insights. He also insists that no single treatment alone is likely enough and no

combination of treatments will be the same for every person. Christine Songco, a Los Angeles dental hygienist and wellness coach, used cognitive therapy, journaling and meditation to relieve the trauma of a grueling bout with cancer, but hearing loud and angry voices still made her panic. What ultimately proved healing was an hour-long session of Eye Movement Desensitization and Reprocessing (EMDR), in which she followed a therapist’s prompt to move her eyes back and forth while memories surfaced. “It got to the root of my fear and anxiety and the source of my trauma without hours of therapy talking sessions, but I do think the other work I did set the stage for EMDR to be effective for me,” she says. Schwartz says that two major approaches to treating PTSD have emerged: cognitive and experiential. Cognitive, or “talk therapies”, supported by academic research and insurance companies, emphasize mentally processing painful memories to manage such symptoms as nightmares, flashbacks and explosive anger, often using anti-anxiety and antidepressant medications. They can include such strategies as narrative recall, slowly increasing exposure to the traumatic material, mindfulness training and deep breathing exercises. “Cognitive approaches help survivors learn how to become an expert of themselves so that they can respond to their trauma in a healthier way,” says psychologist Sabina Mauro, of Yardley, Pennsylvania, author of The Mindfulness Workbook for PTSD. This type of therapy can take months to years and effectively treats about half of PTSD sufferers. Experiential approaches, which have been researched less, but have engendered substantial therapist enthusiasm, do a “deep dive” to work through traumatic patterning embedded in a person’s mind, body and psyche. “They help people restore not only their nervous systems, but their capacity for self-trust and self-forgiveness and their capacity for connection to their bodies and others,” says Schwartz. These modalities mostly focus, at least at first, on physical sensations rather

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A revolution has occurred in the recognition of how widespread trauma is and how deeply embedded it can be, not only in our behaviors but in our bodies, which has led to effective and everevolving approaches to heal what’s been broken. than intellectual comprehension. For example, Somatic Experiencing defuses deeply held, fear-based contractions in the body by integrating those sensations with peaceful alternatives. EMDR, once an outlier but now practiced globally and endorsed by the World Health Organization, uses eye movements to lower the emotional charge of a traumatic memory. Internal Family Systems repairs a wounded psyche by relating a person’s deeply felt, damaged “child parts” to their essential goodness. To re-inhabit parts of the body frozen in the past by trauma, patients may be encouraged to use somatic meditations, trauma-informed yoga, acupuncture, massage and martial arts, as well as art, music, dance and other forms of expression. Psychedelics, which if used carefully can open a trauma sufferer to a larger sense of purpose, may become a legal option in a few years. In a recent U.S. Food and Drug Administration-approved Phase 3 clinical trial on MDMA (previously called ecstasy), 67 percent of participants no longer met the criteria for PTSD after three therapist-guided sessions. Says Schwartz, “It can feel like a supermarket of options out there, so people need to read, become informed consumers and combine treatments at times. We have to think of the mind, the body and the spiritual as all needing attention and integration.” Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

TRAUMA TREATMENT OPTIONS Dozens of approaches are available for treating trauma, and experienced therapists often mix and match cognitive and experiential modalities to meet a patient’s needs. “Choose the therapist over the method, as research repeatedly shows that the therapeutic relationship is the most important factor in any successful therapy,” advises internationally recognized PTSD specialist Babette Rothschild, author of The Body Remembers, Revolutionizing Trauma Treatment and 8 Keys to Safe Trauma Recovery. Some primary approaches, with links to practitioners, are: Cognitive Behavioral Therapy works to process the traumatic event and change negative thought patterns connected to it. Usually involving 12 to 20 sessions, it is the most thoroughly studied approach and has been shown to be effective for about half of patients with good, long-term retention of outcomes. Some variations are Cognitive Processing Therapy, Dialectical Behavioral Therapy and Mindfulness-Based Cognitive Therapy. Find a practitioner at Tinyurl.com/CBTpractitioner. Prolonged Exposure Therapy helps a patient overcome the fear and anxiety of a trauma by re-experiencing elements of it in a safe environment, using imagination and sometimes virtual reality. It is often used by cognitive therapists. Eye Movement Desensitization and Reprocessing (EMDR) uses sound, motion, touch, even a pencil to direct a client’s eyes back and forth, thus integrating parts of the brain; memories emerge, but without a heavy emotional charge. A key part of Veterans Administration therapy, it is recommended by the World Health Organization. Some studies show that 84 to 90 percent of single-trauma victims no longer have PTSD after three, 90-minute sessions. Find a practitioner at Emdria.org/directory.

Psychedelics are emerging therapies for PTSD, with psilocybin (magic mushrooms), ketamine and LSD potentially offering deep healing when administered under the supervision of a trained therapist. MDMA is the closest to obtaining U.S. Food and Drug Administration approval: carefully designed Phase 2 and initial Phase 3 clinical trials show twothirds of PTSD patients shedding debilitating symptoms. For more information, visit Maps.org/mdma. Trauma-informed Yoga focuses on grounding practices to restore disrupted physical sensations rather than emphasizing poses themselves and has proven helpful for sexual assault victims and veterans. Dozens of teacher certification programs exist, and it can be done virtually at home.

Brainspotting is an emerging outgrowth of EMDR that involves helping a client fixate on a location in the eye that pinpoints specific traumatic memories. Research is scant, but suggests it may be as or more effective than EMDR. Find a practitioner at Brainspotting.com/directory. Somatic Experiencing has a client pendulate between subtle sensations of trauma in the body and safe, peaceful feelings, which allows the trauma to be gently released. Although extensive research remains to be done, more than 120,000 professionals in 30 countries have been formally trained in it. Find a practitioner at Directory.TraumaHealing.org.

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Internal Family Systems explores different “parts” of a personality held together by a benevolent core consciousness, which allows those parts damaged and hurt by trauma to express themselves and feel self-compassion. It is recommended by leading trauma theorist Bessel van der Kolk. Find a practitioner at Ifs-institute.com/practitioners. Emotional Freedom Technique shows a client how to tap certain rhythms related to acupuncture meridians on the face and the rest of the body while actively reframing traumatic memories. In a small study of veterans with PTSD, 86 percent no longer met diagnostic criteria after six, one-hour sessions. Find a practitioner at Members.iceeft.com/member-search.php.

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or many of us, Dad was the first person to throw us a ball, take us fishing or treat us to ice cream after a game. If we were fortunate, he was the one who made a bad day better, was a strong protector who kept the metaphorical wolves from the door and, by example, secured our place in the world. Fathers give us many “firsts”, and for some of us, that also means a broken heart. Parents, like all human beings, are fallible, learning as they go, never quite getting it right, but doing the best that they can. Sometimes their “best” is tangled in a net of unresolved personal trauma, addiction or mental illness, and we learn to bear the bitter with the sweet. “Someone I loved once gave me a box full of darkness. It took me years to understand that this, too, was a gift,” wrote poet Mary Oliver, and her words can be a beacon as we journey through healing the father wound. Once we come out the other side of childhood, it might be difficult to love someone that destroyed our trust and even more difficult to love ourselves. This “gift” might take decades for us to unwrap. Children of difficult dads sometimes blossom like lotuses into more compassionate beings from the mud of absence, cruelty or indifference. Perhaps with a shift in perspective, we may realize how their weaknesses might have given us survival tools and resilience. Flipping the coin to examine what they have done right and giving credit where it is deserved can also help us to open that dead-bolted door to forgiveness. Taking inventory, both positive and negative, can encourage us to become a different kind of parent. In a black-and-white world, the heart’s gray areas can teach us how to lean into our own healing. We inherit a lot from our wounded fathers, including an energetic opportunity to change the familial emotional code, and it can be beautiful. Marlaina Donato is an author, composer and painter. Connect at WildflowerLady.com.

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conic food and beverage magazines such as Bon Appetit and Food & Wine affirm that sustainable and socially responsible wines and spirits are becoming a major force in the market, yet consumers wanting to pour an Earth-conscious tipple need a sobering amount of research to sort through what’s truly eco-friendly. The U.S. Food and Drug Administration does not require wine makers to list ingredients on labels or regulate the use of terms such as “natural” and “sustainably grown”. “There are more than 70 additives that are allowed in wine that don’t have to be disclosed on the label,” explains Brad Kruse, who with his wife, Allie, owns Nonfiction Natural Wines, a Milwaukeebased specialty wine retailer. “The only real requirement relating to additives is the declaration of sulfites, which makes it trickier, because even wines with no added sulfites have to have the warn-

ing on the label because some naturally occur in the wine.” Some wine labels tout that they’re made with organic grapes or grapes that are farmed sustainably. “But those may still have a host of other additives or lots of added sulfites,” says Kruse. Certifications can act as a shortcut to locate eco-friendly wines. Demeter USA, for example, certifies vineyards that follow strict biodynamic rules for how the wine is farmed and processed, including limiting sulfites. But many small producers that operate naturally don’t bother obtaining certification. Independent wine shops with knowledgeable employees can help consumers choose wisely. Kruse recommends looking for the name of the importer on the back label, saying, “If you learn a handful of importers that focus on naturally made wines, such as Louis/Dressner, Zev Rovine or Jenny & Francois, it can be a quick way to find a good option.” June 2022

Sustainability in the Vineyards Rudy Marchesi, the former chairman of Demeter USA, practices biodynamic farming at his vineyard, Montinore Estate, in Forest Grove, Oregon. “We view our farm as one whole organism, below and above the ground,” he says. Biodynamic farming, founded by philosopher Rudolf Steiner a century ago, requires using nutritionally rich compost teeming with microbiology of fungi and bacteria, as well as synchronizing specific farming practices with the seasons. These practices help the vineyards buffer droughts and weather swings, resulting in a consistent product that reflects the region. “Wine connoisseurs and collectors look for wines that have a sense of place and tell the story of where they’re from,” Marchesi says.

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Alcohol is an agricultural product, so producing a sustainable spirit starts with the grain itself, says Herman C. Mihalich, founder and distiller of Mountain Laurel Spirits, in New Hope, Pennsylvania. “Rye is a much less resource-intensive grain to grow compared to crops like corn,” he says. The recipe for the company’s signature Dad’s Hat Rye Whiskey calls for malted barley and rye, but no corn. “Rye doesn’t need much fertilizer and few, if any, pesti-

cides. It’s easy to grow and it preserves soil because it’s a fall planting crop that helps prevent erosion,” he says. Their grains are sourced from a nearby farmer, and they save water by capturing cooling water from the still’s condenser and storing it in a tank, then using it to clean tanks and make spent mash that can be used for livestock feed. The bottles are made locally by Stoelzle Glass, in Monaca, Pennsylvania. When seeking sustainably produced spirits, customers have to do their due diligence, Mihalich says. “It requires a little digging and asking the right questions: What grains are you using and from where? How are you using water?” When Extreme Chef host Marsh Mokhtari and his wife, Jan, founded Gray Whale Gin, they rotated proprietorship with two existing distilleries instead of using land and resources to build a new one. A vacation in Big Sur inspired the couple to “capture California in a glass” and make a product with ingredients found along the gray whale migratory route between the Baja Peninsula and Oregon. They hired a professional forager to collect juniper berries along the coast. “Juniper for most gin is sourced from Italy or Macedonia,” says Mokhtari. “We predominantly use juniper berries from California, which are light purple and larger, with a cedar component.” They also source mint and limes

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mpathy is the foundation of a caring society. While we are all born with a certain amount, cultivating it is a skill that can be strengthened with practice, and it is critical that the learning process start early, say childhood educators. An empathetic child can better manage their own emotional responses and understand how someone else might be feeling. Studies show that children that practice empathy are less likely to bully and better suited to collaborative environments, setting them up for academic and professional success. According to educator Traci Baxley, of Boca Raton, Florida, empathy in children is developed over time and with repetition. “The earlier we begin to model empathy with our children, the more they will mimic the characteristics associated with the awareness and care of others. Teaching and modeling empathy early supports children’s emotion regulation development and contributes to creating safe spaces in our homes for children to feel nurtured, valued and cared for,” she says. As a speaker, coach and author of Social Justice Parenting: How to Raise Compassionate, Anti-Racist, Justice-Minded Kids in an Unjust World, Baxley uses empathy as a tool for fostering civic-minded awareness. “Empathy is foundational to achieving social justice and creating a world where everyone has a fair chance to live a full, productive life. Social justice requires us to see each other’s perspectives, circumstances and lived experiences through the lens of empathy and compassion. It’s the only

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Empathy often starts with listening. way to live in the space of active hope that we can create a world free from inequities and injustices,” she says. One innovative program, Toronto-based Roots of Empathy, began in 1996 after a mother brought her baby into a kindergarten classroom for children to relate to. With the aid of an instructor, they were encouraged to understand the baby’s needs and feelings, and to take the baby’s perspective. So successfully did the interaction reduce bullying behavior that the program has since spread globally, reaching 1 million children in K-8 classes. “In school, students are taught to read, but if we don’t teach them to relate, then we can expect failed societies,” says founder Mary Gordon. “By interpreting the feelings of the tiny baby and sharing when they had the same feelings, the students develop emotional literacy and awareness. This enables them to build connections and healthy relationships, which leads to inclusion and integration.” By parents modeling empathy and vulnerability around their children, the foundation is laid for open conversations, she says. “At the dinner table, say, ‘Today I felt embarrassed when I was called on at work and felt unprepared.’ Identifying and normalizing feelings is the best way to show them it’s something you value and encourage their natural instincts. Kids learn best through observation rather than instruction.” At The Children’s Museum, in Oak Lawn, an Illinois nonprofit, play is an essential part of childhood development. Executive Director Adam Woodworth says the institution focuses on kindness and gratitude to build a foundation of empathy. “Helping children find their empathy for others develops strong friendships built on trust and understanding. Parents can incorporate empathy into explanations for everyday interactions such as sharing toys. Instead of focusing on the negative of giving up their toy for someone else, talk about how happy the other child would feel,” he suggests. Empathy often starts with listening. “Teaching children how to listen for context is a skill that is developed over time. Parents can help by asking open-ended questions while reading, such as, ‘Why do you think Frog didn’t want to invite Snake to the party?’ This helps cultivate both understanding and empathy, acknowledges their feelings as real and validates them in a way that they know we care,” he says. Baxley stresses that it is imperative for parents to model the behaviors they want to cultivate in front of their children. “The way we show up for our children is how they will show up for others,” she says. “We have to pour these habits of empathy and compassion into our children in the privacy of our homes if we expect them to know how to show up for others in that way out in the world.” Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

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ne of the primary activities we do with canine family members is to take walks because they love them and benefit from them. But just as some dogs, for a variety of reasons, are difficult to walk, some people are less-than-ideal dog walkers. When we’re teaching our canine BFFs how to behave at the end of a leash, most of us aren’t nearly as concerned with our own behavior during these outings. We assume we’re doing everything right, and it’s our furry sidekicks that need correcting. But believe it or not, we’re just as capable of bad behavior during walks as the other way around. Here are a few reasons why. NOT ALLOWING SNIFF TIME. A dog’s most acute sense is that of smell. She explores and experiences the world through her nose. Smell is a dog’s “first sense”, much as sight is ours. Just as we depend on our eyes to inform us of the world around us, dogs depend on their noses. If we can imagine how it would feel to take walks with our eyes half-closed, then we can empathize with how it feels to our dog to be prevented from stopping to sniff things. It’s unnatural, slightly intimidating and, ultimately, boring. Dogs need lots of outdoor sniffing opportunities to help them learn about the world around them and stimulate their minds. For a change of pace, instead of a normal walk, try taking the dog on a “sniffari”, letting him take the lead. Allow him to sniff whatever he pleases and make all the navigational and investigational decisions.

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IGNORING THE DOG. Unfortunately, there are pet parents that do everything but pay attention to their dogs during walks. The daily activity becomes so routine that they do it without giving much thought to the furry fellow at the other end of the leash. This is a bad habit primarily for the danger it can pose to the dog that is often busy looking for dead or possibly deadly things to pick up in his mouth or interesting places to lift his leg (like a car door). There is also the potential on walks for unexpected things to happen, like an unfriendly dog appearing seemingly out of nowhere or a car swerving dangerously close. Staying focused on our dog and our immediate environment affords the opportunity to react quickly when necessary, keeping both owner and pet out of harm’s way. If boredom prevents being fully present on a walk, change the scenery. Instead of heading outside in the same old direction, buckle the dog in and drive a few blocks away or to a neighborhood park or nearby hiking trail. Everyone will find new things to see, smell and experience.

Dogs need lots of outdoor sniffing opportunities to help them learn about the world around them and stimulate their minds. issues involving the neck or back. Choke collars and other outdated training devices can cause pain and injury to a dog’s neck and in extreme cases, strangulation. They should be replaced with safer alternatives. For walks, training sessions and whenever the dog will be on leash, use either a head collar or no-pull harness. Be wary of retractable leashes, which have the potential to injure both dogs and their owners. Flat leashes should be no longer than six feet. MULTITASKING. This almost always involves a cell phone. If we have a phone

to our ear while walking, we have only one hand available for our dog. And even if earbuds are being used and the phone is in a pocket, it’s impossible to be present for both the pet and the person on the other end of the line. The dog will inevitably be the loser in this deal. And if texting, searching the internet or even listening to a podcast or audiobook while walking, our attention is not on the dog. One of the most important gifts that can be given to our dog whenever we interact with him, including on walks, is our undivided attention. Put down the phone and other distractions and let him know through our focus how much he means to us. Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. Visit DrKarenBecker.com.

CHOOSING THE WRONG TYPE OF COLLAR, HARNESS OR LEASH. Many pet parents don’t realize the importance of choosing the right type of collar, harness and leash for their dog. Certain dogs should wear a harness and should never be leashed or even handled by the collar. These include dogs that pull or lunge while on a leash, those prone to tracheal collapse or a seizure disorder, and dogs with chiropractic

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Living with Afflictions by Randy Kambic

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ne day in late 2017, Frank Bruni, a writer for more than 25 years for The New York Times—including as a White House correspondent, op-ed columnist, Rome bureau chief and restaurant critic—woke up with partial loss of sight in his right eye. He found out that his condition was non-arteritic ischemic optic neuropathy caused by loss of blood flow to the optic nerve. While he began treatment, he started writing a memoir to document how he was dealing with his setback and to present the stories of family, close friends, previous interviewees and others that have also encountered and dealt with medical challenges. His new book, The Beauty of Dusk: On Vision Lost and Found, is a wise, inspiring and moving account that displays human perseverance and optimism in navigating trauma and afflictions. Some of the people he describes are his mother, who battled uterine cancer; a college friend that has Parkinson’s disease; Cyrus Habib, a blind Rhodes scholar who became the lieutenant governor of the state of Washington; Nebraska senator and wounded Vietnam War veteran Bob Kerrey; and Juan Jose, a Mexican diplomat dealing with retinitis pigmentosa, which causes progressive vision loss. Bruni, author of three previous bestsellers, is now a full-time professor at Duke University, teaching media-oriented classes in the Sanford School of Public Policy. He continues to write a weekly newsletter and occasional essays for The New York Times.

How is your eyesight now? Did writing The Beauty of Dusk help you better cope with your condition? My eyesight is stable, but compromised. I have to read and type more slowly in larger fonts. Writing the book helped me cope in many ways including by showing me that with the proper adjustments, I could very much continue with my writing career.

How can we implement “taking deliberate, concrete steps to move beyond sadness” with our afflictions in practical terms? The first step I think is recognizing how many people confront or live with affliction. That helps dilute the self-pity part of sadness. But another crucial step is realizing that what’s gone is gone, what’s lost is lost and you only compound your sadness by dwelling emotionally on what’s unchangeable versus embracing what you still have.

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Can you explain how a “sandwich-board theory of life” can be helpful? If each of us walked around wearing a list of the pain we carry or the struggles we have survived, struggles that are usually invisible, then few of us would ask, “Why me?” We’d ask, “Why not me?” And that’s the truer, healthier question.

Can terming a health struggle as an experience, not an ordeal, be applied to our lives? Oh, absolutely. Not with the most extreme hardships, but with some of them, many of them, I think, you can become a student of your hardship. You can at least try to view that what you are going through is a test and you can allow yourself a full measure of pride in passing that test.

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Is there one person out of so many depicted in your book that stands out the most to you? I’m always thinking about David Tatel, a distinguished longtime judge, including with the U.S. Court of Appeals for the District of Columbia Circuit, who retired last year, who never let his blindness impede him. And he once said to me of the human capacity for adjusting and adapting, “Starfish can grow new limbs, but that’s nothing compared to what people can do.” I hold tight to his words and to his example. Randy Kambic is a freelance writer and editor in Estero, Florida.

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UNPLUGGED ADVENTURES ECO-TRIPPING FOR A DIGITAL DETOX

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by Sheila Julson

martphones come in handy for emergencies or checking directions while traveling, but a brief glance at a website or social media can quickly turn into a lengthy scroll session, distracting us from why we go on vacation in the first place. For those that want to truly unplug, unique off-grid, eco-options beckon.

Remote and Quirky Camping The National Park Service has many affordable campgrounds at parks, forests and lakeshores with little to no cell connectivity, allowing visitors to immerse themselves in nature. Listings of wilderness/backcountry camping sites, as well as front-country sites easily accessible by vehicles, can be found at nps.gov/subjects/camping/campground.htm. State parks offer closer-to-home refuge from the digital world. California’s Hendy Woods State Park, in Philo, is brimming with old-growth redwoods. “A lot of people head way up north to Sequoia National Forest to see old-growth redwoods, but there are also redwood forests closer to Sonoma and Mendocino counties, and similarly along the coast,” says Milwaukee-based travel writer Kristine Hansen, contributor to Fodors.com, NationalGeographic.com and other travel outlets. “Standing beneath these towering trees, you can’t help but feel like a small part of this large and wild world.” Hendy Woods’ proximity to wine country allows explorers to drop by a winery or creamery and put together a quick picnic, she notes. 44

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Locally owned campgrounds can offer an escape to a pre-cellphone era. Camp Wandawega, in Elkhorn, Wisconsin, has a storied past of hosting both sinners and saints, opening in 1928 as a speakeasy and later becoming a Catholic youth camp. The historic charm remains intact. “Spending a night here is like dialing it back to the 1950s. Think The Marvelous Mrs. Maisel’s upstate New York summer camp,” Hansen says. “You can climb into a treehouse or a glamping tent to completely unplug.”

Immersive Getaways River rafting tours provide an escape from the virtual world, says John O’Brien, a scientist and environmental advocate who, with his wife, Kellie, owns Fairbanks Trails and Rivers Tour Company, in Fairbanks,

passes through the diverse terrain of the Appalachian Mountain Range. Hikers of all levels can take advantage of day hikes or longer treks.

Getting Our Hands Dirty For an immersive nature experience that also does good, the American Hiking Society offers the Volunteer Vacations program, in which people join in public land stewardship projects. Working in small crews of six to 15 people, volunteers handle a variety of land conservation and trail maintenance needs. Project access ranges from backpacking to day-hiking, and accommodations vary from primitive campsites to bunkhouses or cabins. “Some of our Volunteer Vacations are remote backcountry trips that are only accessible via foot, and some are offered at local, state and national parks as well,” says program manager Ellie Place. “There is a Volunteer Vacation for everyone, whether you want to sleep in a cozy cabin with amenities or sleep under the stars miles away from it all.” The American Hiking Society has more than 35 Volunteer Vacations planned this year; more information can be found at AmericanHiking.org.

Spring into Nature at

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

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Alaska. “The moment that we shove off from the shore, we’re immediately on what we call ‘river time.’ It’s best at that point to put your phone and camera in airplane mode. We’re often in areas where there is no cell coverage,” he says. “There’s something to be said about just unplugging and being in the moment.” Eco-activities such as river rafting might conjure up images of young, physically fit adventurers in rafts slapped by wild waves, but O’Brien notes river rafting is suitable for all ages and abilities. In tours with frame-style rafts, the guide does all the rowing. “If you are able to stand, walk and climb into and out of a raft, even with some assistance, you can go river rafting,” he says. Trekking is another proven eco-trip strategy. Sometimes confused with hiking, it involves a long journey across a large swath of land that often requires participants to pare down to the absolute basics, which means ditching the cell phone and charger. There’s often little to no service in these remote stretches. North American treks include Canada’s the Long Range Traverse, a 22-mile, unmarked, backcountry trail in Newfoundland with moose, bears and caribou. The Appalachian National Scenic Trail is a 2,100-mile stretch that takes explorers through 14 states. Stretching from Springer Mountain, Georgia, to the northern terminus at Katahdin, Maine, the trail

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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. WEDNESDAY, JUNE 1 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. Cooking Class: Jams and Muffins – 6-8pm. 18 and up. Learn to have success with making and canning fresh fruit jam in peak season. Working in pairs so bring a friend. Each will take home two jars of jam. BYOB. $75 per person. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. 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.

THURSDAY, JUNE 2 Contemplative Prayer/Meditation – 8-8:30am. (Thursdays ongoing). In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit SaintJamesLancaster.org.

FRIDAY, JUNE 3 Contemplative Prayer/Meditation – 6:45-7:15am. (Fridays ongoing). In person and via Zoom. Free. 717-397-4858. 119 N Duke St, Lancaster. For the Zoom link, visit SaintJamesLancaster.org. Mindful Yoga – 9-10am. (Fridays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org. Hospice & Community Care Plant Sale – 3-7pm. Day one of two. A wide selection of plants available for purchase. Tim Arpin and James Henning from The Gilded Lily are available to answer gardening

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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. 717-735-9661 or 800-9247610. HospiceCommunity.org.

SATURDAY, JUNE 4 Hospice & Community Care Plant Sale – 7am1pm. See June 3 listing for details. Rooftop Yoga – 10-11am. (Saturdays ongoing). West End Yoga Studio has teamed up with Tellus360 Restaurant and Bar bringing you Rooftop Yoga. Tellus360, 24 E King St, Lancaster. Contact West End Yoga Studio at 717-406-9681. WestEndYogaStudio.com. Fundamentals of Photography – 10am-12pm. Grades 7-9. 4 Saturdays thru 6/25. Learn the essentials of digital photography using a DSLR camera. Topics to be covered are: aperture, shutter, ISO, depth of field, and some basics of lighting. $76.50. Register online by 5/28 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Intermediate/Advanced Bookmaking – 10am1pm. Saturdays thru 6/18. Use both traditional and experimental bookbinding techniques to create an artist book. Learn how to take a blueprint of a book and choose techniques and materials for that blueprint. $67.50. Register online by 5/ 28 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833. Yoga in the Vineyards – 11am-12:30pm. Yoga flow for all levels at Nissley Vineyards. After the class, enjoy a wine tasting or glass of wine. $25.

Nissley Vineyards, 140 Vintage Dr, Bainbridge. Contact West End Yoga Studio at 717-406-9681. WestEndYogaStudio.com.

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 farmer’s market, a kid’s area and a new beer garden. $5 suggested donation benefits Lancaster Farm Sanctuary. PAVegFest.com. Building a Crafty Cottage – 12:30-2:30pm. Grades 1-3. Saturdays thru 6/18. Explore textiles to create a building. Study architects and how they use design to create buildings and consider materials for construction. $76.50. Register online by 5/28 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.

SUNDAY, JUNE 5 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.

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 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

WEDNESDAY, JUNE 8 Cooking Class: Pie 101, Summer Made Gluten Free – 6-8pm. Ages 18 and up. Learn to make a delicious, gluten-free crust that won’t fall apart and take home your own mini-pie. Hands on. BYOB. $75. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Lancaster VegFest – See 6/4 for listing. 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.

MONDAY, JUNE 6 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.

TUESDAY, JUNE 7 Contemplative Prayer/Meditation – 8-8:30am. (Tuesdays ongoing). In person and via Zoom. Free. Saint James Episcopal, 119 N Duke St, Lancaster. 717-397-4858. For the Zoom link, visit SaintJamesLancaster.org. 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

Parent/Grandparent & Child Cooking Class: Cupcakes – 5:30-7:30pm. Ages 7 and up. You and your kids will learn to create gourmet cupcakes with fillings, frostings and some fabulously fun decorations. Hands on. $70 per person. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

WEDNESDAY, JUNE 15 TikTok 101 Workshop – 6-8:30pm. Online. Explore creating, editing, and managing your TikTok account. Learn need-to-know basics of content creation, analytics, and strategy for a successful TikTok page. $31.50. Register online by 6/8 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.

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Yin Yoga – 9am-10:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamala Foundation.org. Wisdom Circle – 10:30-11:30am. (Sundays ongoing). Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org.

THURSDAY, JUNE 9

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FRIDAY, JUNE 17 Cooking Class: Tastes from Ukraine – 6-8pm. 18 and up. New chef Helen Chudakova-Sanya will be teaching these essential recipes for an authentic taste of Ukraine’s food and culture. Hands-on. BYOB. $70 per person. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, JUNE 18 Yoga on the Farm – 10am-12pm. Soothe mind, body and soul while promoting health through nature with a 75-minute beginner yoga class followed by a restorative 30-minute meditation session. Bring yoga mat and a reusable drinking container. $12. Registration is required before 2pm 6/17. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org. Lancaster Pride Festival – 12-6pm. Lancaster Pride Festival features in-person events, live musicians, extraordinary drag performers and dozens of vendors. Family-friendly. $5. Clipper Magazine Stadium, 650 N Prince St, Lancaster. LancPride.com Animal Art of Puerto Rico – 12:30-2:30pm. Grades 4-6. Learn about beautiful Puerto Rico and study the animals found there. Create a variety of animal projects using a variety of artistic media. $35. Register online by 6/11 at PCAD.edu. PCAD, 204 N Prince St, Lancaster. 717-396-7833.

MONDAY, JUNE 20 Women’s Memoir Writing Class – 6:30-8:30pm. 5 wks, Tuesdays thru 8/1 (no class 7/25). Via Zoom. “Exploring our Life Stories.” A safe haven for capturing the memories that matter to us most. Write From the Heart. Registration required. 717393-4713. WriteFromTheHeart.us.

TUESDAY, JUNE 21 Kids 3-Day Summer Cooking Camp – 10am12:30pm Tues/Wed/Thurs. Ages 7-12. 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. 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, JUNE 22 Don Hartman Conservation Leadership School – 9am-3pm. High school students can learn about careers in ecology and conservation from local professionals while engaging in hands-on activities and gain community service hours for graduating by participating in environmental service projects. Free. Berks County Conservation District, 1238 County Welfare Rd, and Blue Marsh Lake, 1268 Palisades Dr, Leesport. 610-372-4657 ext 212. BerksCD.com. 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, JUNE 24 Grand Opening: Hempfield Apothecary Wellness Hub – 3-7pm. Free cannabis education sessions, onsite PA Medical Marijuana certifications, hemp-infused treats, sound bath demonstration and more. Hempfield Apothecary, 100 W Walnut St, Lancaster. 717-874-8480. HempfieldBotanicals.com.

SATURDAY, JUNE 25 Yoga in the Vineyards – 11am-12:30pm. See 6/4 for listing.

TUESDAY, JUNE 28 Teen 3-Day Summer Cooking Camp – 10am12:30pm. Ages 13-16. Create colorful and delicious meals from local gardens and farmers markets. Teens 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. Man to Man: Grief’s Toolbox – 6:30-8pm. Via Zoom. Monthly men’s group to learn about tools to add to your “Grief Toolbox” to help you rebuild

your life after loss. Call the Pathways Center for Grief and Loss at 717 391-2413 or 800-9247610 to discuss with a bereavement counsellor. HospiceCommunity.org.

plan ahead FRIDAY, JULY 8 Cooking Class: Summer Seafood Spectacular – 6-8pm. Ages 18 and up. Summer is for seafood. Become more confident working with seafood while learning to make several delicious dishes. BYOB. $80 per person. Registration is required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, JULY 9 Midsummer Holistic Expo – 10am-6pm. Find readers, shamans, reiki practitioners, crystal vendors, handcrafted jewelry, essential oils and more at the Lancaster Farm & Home Center. Keynote speaker is Eagle Skyfire. $5 (free to military and first responders with ID). 1383 Arcadia Rd, Lancaster. 717-419-8796. TherapeuticThymes.com.

SUNDAY, JULY 10 Midsummer Holistic Expo – 11am-5pm. See 7/9 for listing.

WEDNESDAY, JULY 13 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 8/3 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.

FRIDAY, JULY 15 Inclusion Festival – 11am Friday thru 1pm Sunday. An accessible music and wellness festival for everyone. Designed to accommodate all ages and abilities featuring sensory-friendly and empowering live music, immersive experiences, and a large variety of education and recreational workshops. Kempton Community Center, 83 Community Center Dr, Kempton. 609-954-8245. InclusionFestival.com.

FRIDAY, JULY 22 Organic Field Day – 8:30am-3:30pm. Learn the latest results of Rodale’s research projects while visitng nearly 22 demonstration stations all focused on organic agriculture on a 333-acre experimental farm. $25 pp. Registration required by 2pm 7/21. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.

MONDAY, JULY 25 Teen Writing Summer Camp – 10:30am12:30pm. 4 sessions, 7/25, 7/26, 7/28, 7/29 (no session Wednesday). Via Zoom. “Writing is Cool.” A safe and welcoming workshop to celebrate ideas, hear our own voices, and wave goodbye to perfectionism and self-doubt. No grades, grammar or judgement. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.

Lancaster-Berks

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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 43.

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 43.

YOUR CBD STORE

LINK CHIROPRACTIC CLINIC

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 15.

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 4.

Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 GetSunMed.com

CHIROPRACTIC A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com

Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000 DrWachtmann.com

PATH TO WELLNESS CHIROPRACTIC

Dr. Michael Turkos, DC 930 Red Rose Ct, Ste 200 • Lancaster PathToWellnessChiro.com We offer innovative care to address the hidden stresses that cause overall physical and mental/ emotional malfunctions often associated with pain, weakness, loss of energy and diease of all types. Our purpose is to release these stresses so you will become physically and mentally healthier. See ad, page 24.

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 31.

CLINICAL AROMATHERAPIST INSHANTI

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

In early June the world of leaf and blade and flowers explode, and every sunset is different. ~John Steinbeck June 2022

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

COACHING 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.

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 37.

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.

Lancaster-Berks

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 32.

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 32.

DENTISTRY SCHWARTZ FAMILY DENTAL

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 23.

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 24.

FLOATATION THERAPY

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

BALA FLOAT & WELLNESS

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

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 8.

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

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

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

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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 9.

FUNCTIONAL NEUROLOGY LANCASTER BRAIN & SPINE 221 Granite Run Dr • Lancaster 717-299-9600 LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 15 and 32.

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 7.

HOLISTIC FEMININE HEALTH NATURE’S INTUITION

1390 Harrisburg Pike • Lancaster 610-763-0434 Naturesintuition.net 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 31.

HOLISTIC WELLNESS RESTORE YOUR ENERGY

INTEGRATIVE HEALING ARTS STUDIO

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.

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 42.

HOME IMPROVEMENT

IV THERAPIES

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

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 4 and 8.

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 20.

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 23.

INTEGRATIVE WELLNESS

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.

Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org

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 25.

LAB TESTING ANY LAB TEST NOW

LANDSCAPE DESIGN/ MAINTENANCE EARTHBOUND ARTISAN Serving South Central PA 717-507-6267 EarthboundArtisan.com

Offering conservation landscape design, hardscape and landscape construction, and consultation. Our approach is built on natural systems and processes and uses native plants, ecological benefactors, and organic amendments in design, construction and maintenance of native and naturalized landscape, dry laid stone, and stormwater mitigation. See ad, page 45.

June 2022

NEVER GLOSSY. ALWAYS GREEN. Hamburg

Berks

Bethel Wernersville Womelsdorf

Lancaster Elizabethtown

Fleetwood

Reading Boyertown

Lititz Ephrata

Lancaster Columbia

Kutztown

Leola

Coatesville

Willow Street

Gratefully serving Lancaster County and Berks County, Pennsylvania and the surrounding area. Paid subscriptions available along with delivery of free-to-the-reader print magazines at hundreds of locations. Sign up on our website to receive our digital magazine delivered free to your inbox. To promote your HEALTHY, NATURAL or GREEN business, service or event, please call 717-399-3187.

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LYMPHATIC THERAPY AQUA BLUE WELLNESS CENTER

Electro-Lymphatic Therapy 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ad, page 25.

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

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

MATTRESS 1st by INTERIORS HOME

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 19.

MEDIATION/ CONFLICT RESOLUTION PANGEA MEDIATION

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

Mold can be a hidden danger. Let DC Eager keep your family and friends safe. Our technicians are trustworthy, knowledgeable and certified in the safe removal of mold. DC Eager takes pride in their quality of work and customer service. “We Educate Before We Estimate.” Free mold assessments for your home or business. No chemicals! See ads, pages 4 and 8.

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 37.

NATUROPATHIC DOCTOR GENERATIVE HEALTH

Dr. Javier Palacios, ND, LAc 228 E Orange St • Lancaster 717-869-1524 Dr. Palacios is a naturopathic doctor specializing in migraines, chronic headaches, men’s health, insomnia and metabolic disorders like diabetes and cardiovascular disease. His approach is to educate the patient on naturopathic medicine and provide the safest and most effective natural alternatives. He also speaks fluent Spanish. See ad, page 21.

HEALTH FOR LIFE

717-219-7174 Mila@PangeaMediation.solutions PangeaMediation.solutions

Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com

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 31.

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).

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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 27.

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 20.

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 41.

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.

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.

MONTHLY PLANNER 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 16.

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.

september inspired living

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.

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June 2022

SPECIALTY FOODS

THERAPEUTIC WRITING WRITE FROM THE HEART

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.

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 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 11.

THERMAL IMAGING AQUA BLUE WELLNESS CENTER

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 25.

SHALOM THERMOGRAPHY

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

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

Thermography provides a noninvasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, prevention-focused approach to health care. See ad, page 31.

Be the reason someone smiles. Be the reason someone feels loved and believes in the goodness in people. ~Roy T. Bennett

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 37.

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 19.

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 10.

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 7.

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Over 200 Premium Herbs & Spices Retail Store

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including a wide selection of salt- and sugar-free spices

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Cooking School 1180 Erbs Quarry Rd, Lititz

A state-of-the-art cooking school with classes for Kids, Teens and Adults. www.ZestChef.com

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Natural Awakenings Lancaster/Berks June 2022

Articles inside

THE HEALING OF THE MODERN MAN

HEALING TRAUMA

THE EXERCISE POWER OF E-BIKES

THE GIFT OF AN IMPERFECT FATHER

FRANK BRUNI