E R F
E
HEALTHY
LIVING
HEALTHY
PLANET
Integrative Pain Management Cooking with Wild Mushrooms Horses are INTUITIVE HEALERS Yoga for Trauma Recovery
art & creativity for healing September 2021 | Lancaster-Berks Edition | NALancaster.com · NABerks.com
“An investment in knowldege pays the best interest.” - Benjamin Franklin
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Contents 20 Art's embrace
34
Healing Through Creativity
24 Local Art and Artists Inspire Transformation
Veterinary Care For All of Life's Moments: Theirs and Yours • • •
Emergency care for times when it can't wait Mobile service for routine care at your doorstep Personalized care at affordable prices
26 Conquering Chronic Pain
How the Body-Mind Connection Works
34 FORAGED FUNGI FARE Cooking with Wild Mushrooms
38 Martha Beck
40
on Living with Integrity
Pets are love
1090 N Charlotte St / Ste 102 / Lancaster
717-844-0097 / FURDUNKIN.com
40 Creative Kids
How to Nurture Imagination
42 Horses as Healers Equine Therapy has Physical and Emotional Benefits
44 YOGA TO HEAL TRAUMA
Soothing Poses Calm the Nervous System
42
46 Healthy Cookware
How to Choose Non-Toxic Pots and Pans
Join a Growing Online Spiritual Community
Visit our website for more information.
Lancaster, Pennsylvania
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DEPARTMENTS 8 news briefs 14 event spotlights 16 health briefs 18 global briefs 26 healing ways 32 eco tip 33 business spotlight 34 conscious eating
38 wise words 40 healthy kids 42 natural pet 44 fit body 46 green living 48 calendar 53 resource guide
Natural Awakenings is a family of 50-plus healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.
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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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September 2021
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letter from the publishers
Kendra Campbell and Jacqueline Mast, Co-Publishers 6
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LANCASTER/BERKS Edition
Co-Publishers/ Kendra Campbell Executive Editors Jacqueline Mast Editor Gisele Rinaldi Siebold Contributing Writer Lauren Sophia Kreider Design & Production Steffi K. Kern Patrick Floresca Sales & Marketing Kendra Campbell Lori Johnson Social Media/Website Carolyn Coogan
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Michelle Johnsen Photography
C
reativity comes in so many forms, involving a process that includes motivation, preparation, gathering of supplies and most importantly the holding of vision for all of these elements. A heartfelt and mindful intent can set us in motion and provide a directive, yet don’t we often have the human experience of a surprise find, an off-shoot trail that leads to that unexpected treasure and perhaps even that golden gnostic nugget that only a meandering journey Kendra and Jacqueline can provide? We look forward to cooler months and time for reflecting on where our recent paths have led, what personal and communal foraging efforts have unearthed as we ease into a new season and hopefully onto greater strength, health and resilience. Has the summer allowed for restoration, taking time for fun, slowing the pace to catch our breaths? New schedules are on the horizon and change is in the air. Rhythm is key to riding out these transitions and keeping in touch with our essential nature, and self-expression is a perfect conduit for accessing this vital flow. A reciprocal dance ensues and we get to know more of ourselves by opening up and revealing bit of our soul to the world. The creative arts can provide this universal and timeless context of expansion, transcending and also simultaneously helping to integrate the complexities of our world. Contributors this month share professional examples and personal insights into how and where music, writing, movement and various other outlets are the bridge to freedom of heart and mind. Art informs, art accompanies, art enlivens and art heals our common and delicate humanity in a wisely colorful, practical and illuminating way. We love that our cover this month showcases nature’s bounty, a summer harvest an artist and friend collected in rural Maine this past month. Her simple masterpiece is beautifully arranged and invites exploration into all that fungi can teach us. The remarkable mushroom is illuminated further in April Thompson’s editorial piece, highlighting culinary delights and the unique and exquisite dining experiences that local forests can provide. We are delighted to share with you the simple wisdom inherent in the mushroom’s ability to heal and nourish. Some of you might be familiar with the 2019 documentary by Louie Schwartzberg which is a fun cinematic venture into the expansive and extraordinary realm of the mushroom and all that the entire mycosphere has to offer. Fantastic Fungi is a work of art in itself, experientially educating viewers on just how many facets of our world the fungi and mycelium contribute to, from therapeutic and medicinal qualities to restoring and connecting ecosystems. This film is just one of many creative endeavors that offer a sensory trip of enlightenment by opening us to possibilities and connections that are just underfoot. The inherently therapeutic elements of our natural world are always within reach. We have the gift of being able to connect our inner and outer worlds in any moment, by being present to what is being offered, to tune in and to partake … and also to contribute. Wishing you all the joy and expansion of the creative process,
HEALTHY LIVING HEALTHY PLANET
Dr. Tom O'Bryan Chief Health Off icer, KnoWEwell
"WE ARE TRANSFORMING THE FUTURE OF HEALTHCARE" Personalized. Diverse. Inclusive. Regenerative Whole-Health and Well-Being Benefits. It’s how KnoWEwell is transforming the future of healthcare. Award-winning. One global online destination for today’s trusted Regenerative Whole Health knowledge, resources, and ecosystem collaborating to inspire and empower individuals to prevent harm, address chronic diseases and achieve WELLthier Living – Happy. Healthy. Abundant. PurposeFilled. Join the movement as we share knowledge and healing success stories, access to evidence-based resources, immersive learning opportunities from the experts, and help create meaningful connections.. Take control and optimize your health and well-being by visiting: KnoWEwell.com As a Natural Awakenings reader, receive 50% off your first year of membership. Individuals apply:
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news briefs
www.MyGutInstinct.org
Stronger Together.
2021
ronger Together. The team at My Gut Instinct is proud to announce that Guts & Glory 2021 will be a socially-distanced, outdoor, in person event. Scan QR code for more info & registration details!
It takes guts to overcome a pandemic.
SAVE THE DATE! th
2021
Saturday, 25 - 3pm m at My Gut Instinct is proud September to announce that Guts•&11am Glory 2021 will25th be Saturday, September a socially-distanced, in person event.of Shocktoberfest) NEW VENUE:outdoor, Willow Glen Park (home RAIN OR SHINE! • Sinking Spring, PA 19608
RAIN OR SHINE!
SAVE THE DATE!
Our FREE, ALL AGES, PET-FRIENDLYSeptember community event25th features: Saturday,
2021
• Holistic experts & stress relief tips • Expert lectures on nutrition, RAIN OR SHINE! fitness & healthy living • Massage tent estive & Wellness Expo SAVE THE DATE! • Healthy food and alcoholic/ • Farmer’s Market non-alcoholic drinks for sale (cash encouraged) Saturday, September 25th • Live active demos • Live local music RAIN OR SHINE! 11am - 3pm @ NEW VENUE: (participation 2021 Title Sponsor: Digestive encouraged!) & Wellness Expo • FREE tasting samples Willow Glen Park, home of Shocktoberfest • Kid targeted zones on healthy • FREE health screenings 94 Park Ave; Sinking Spring, PA 19608 eating & exercise Scan QR Code for more info and registration details! Masks are not required, but encouraged. Please consider bringing one pantry item per person as a donation to the Helping Harvest Food Bank!
C
oming soon to
Digestive & Wellness Expo The Imperial
It takes guts to overcome a pandemic.
Digestive & 94 Wellness ParkExpo Ave
The Imperial Terrace: AnDATE! Outdoor SAVE THE DestinationSaturday, ComingSeptember Soon 25th
2021 Title Sponsor:
RAIN OR SHINE!
Ballrooms at Holiday Inn Lancaster will be the opening of The Imperial Terrace, a new outdoor event space housed on the second level of the Rendering of The Imperial Terrace Holiday Inn Lancaster. The Terrace will offer ample space for weddings, receptions, corporate events, parties and more and will boast an outdoor cook station, bar, fountain and outdoor lounge. The outdoor venue, like its indoor counterparts of The Grande and Blue Ballrooms and The Imperial Restaurant, will offer exceptional style, the perfect downtown location, easy parking, guest accommodations at The Holiday Inn Lancaster, outstanding hospitality and a menu that reflects a chef that exceeds expectations on food and service. Location: 24 E. Chestnut St., Lancaster. For more information, call 717-399-4040 or visit TheImperialRestaurant.com. See ad, page 34.
FREE, ALL AGES, PET-FRIENDLY community event features:
ctures on nutrition, fitness & healthy living ood and alcoholic/non-alcoholic drinks for sale e demos (participation encouraged!) ted zones on healthy eating & exercise xperts & stress relief tips
• Massage tent • Farmer’s Market (cash encouraged) • Live local music • FREE tasting samples • FREE health screenings
EMPOWERING YOU TO THRIVE A few notes for this year’s event:
• Masks are not required, but encouraged ease consider bringing one pantry item per person as a donation to the Healing Harvest Food Bank!
We are here to support your wellness journey:
ELIZABETH BRUNNER Licensed Massage & Cupping Therapist
ASHLEY MOSER Mental Health Counselor
ARIANA MILEY
Yoga & Meditation Instructor
LAURAL MILLER Leadership & Resilience Coach
LORI KUHN
Certified Grief Counselor
WHITNEY GEORGE Functional Nutritionist
7 Bristol Court, Wyomissing 484-516-2206 AmpersandIntegrative.com
8
Lancaster-Berks
NALancaster.com | NABerks.com
Nature’s Intuition to Open New Storefront
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ature’s Intuition, a female holistic center, will be moving to 1390 Harrisburg Pike, Lancaster. During the free, grand opening from 10 a.m. to 3 p.m., September 28, individuals can explore the new space and peruse pleasure products available for purchase. Through yoni steam ceremonies, pleasure embodiment coaching and intuitive moveAshley Ondra Smoker, owner ment, Nature’s Intuition is committed to helping women feel more empowered in their pleasure and more connected to their bodies. Reflecting on why she opened Nature’s Intuition, owner Ashley Smoker says, “After spending years in my own numbness and disconnection from my body, my needs and desires, I had had enough. I created a business focused on helping others break free and live a pleasure-filled life.” For more information, email Ashley.NaturesIntuition@gmail.com, call 610-763-0434 or visit Natures-Intuition.com. See ads, pages 32 and 55.
The Urban Well at Saint James Episcopal Church Hosts Free Mentoring Workshop
T
he Urban Well at Saint James Episcopal Church will host An Invitation into the Joy of Mentoring, from 3:30 to 5:30 p.m., September 18. Led by Rick Woolworth, the workshop will explore what mentoring is, why society used to employ it more readily, how it enriches lives and techniques for practicing it. Attendees will also learn how to find a mentor and reflect on how to listen, guide and emRick Woolworth power others across generations. Woolworth, a 35-year veteran of Wall Street, is the founder and president of Telemachus, a national organization committed to building a community of leaders engaged in mentoring relationships and intergenerational friendships. Admission is free. Registration requested. Location: 119 N. Duke St., Lancaster. For more information, visit SaintJamesLancaster.org/ Mentor. See ads, pages 4 and 58.
ResonateYou Offers Six-Week Voice Embodiment Class
B
eginning this fall, Jennifer Lobo, owner of ResonateYou, will lead Sing Your Heart Out, a six-week voice embodiment class. The experiential, process-oriented series boasts a supportive environment for participants to connect, release their anxiety and sing together. Classes start at 9:30 a.m., with the first series beginning September 15 and the second, November 3. An online, evening Jennifer Lobo option is available for the September and November series. Classes feature self-reflection, education, gentle body movements, call and response singing, and restorative sound meditation. Lobo is trained in Somatic Voicework, The Lovetri Method from Shenandoah University. She also received her master’s degree in music theatre from New York University; is certified in Vibrational Sound Therapy; locally studied with Lana Ryder of Soundwise Health; and most recently, she studied at the Sage Academy of Sound, in New York. Cost: $75 for six weeks for Manheim Township residents; $80 for non-Manheim Township residents. Location: Carriage House of Stauffer Mansion, 1241 Lititz Pike, Lancaster. For more information, visit ResonateYou.com or ManheimTownship.org/1029/ Program-Information-and-Registration. See ad, page 58.
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Celebrate with us
National Alpaca Farm Days September 25 & 26 · 10am-3pm Meet alpacas · Farm tours Alpaca fleece products for sale - All ages welcome! -
Shoemakersville, PA | 484-797-2263 BentLimbFarm.com | Follow us on Simplicity • Peace • Integrity • Community • Equity • Service
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Open Enrollment
110 Tulane Terrace, Lancaster PA
LancasterFriends.org (717) 533-2300 Celebrating childhood, community, and the inherent value and “dignity of every person, students develop strong academic and social skills, mindful self-awareness, and intense personal interests, learning to build inclusive, just and peaceful communities.
”
September 2021
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75 A NNIVERSARY ! th
news briefs
Celebrate Alpaca Days at Bent Limb Farm
B
ent Limb Farm, in Shoemakersville, is celebrating National Alpaca Farm Days from 10 a.m. to 3 p.m. on September 25 and 26. The familyfriendly event for all ages allows visitors to learn about alpaca fiber as well as facts about raising and breeding alpacas. Farm tours will be available, and visitors can meet and greet alpacas. Products made from alpaca fleece will be available for sale at the farm store. Location: 592 Stone Hill Rd., Shoemakersville. For more information, call 484-797-2263 or visit BentLimbFarm.com. See ad, page 9.
Hempfield Botanicals Makes Preparations for Expansive Wellness Hub
H
AUTOBIOGRAPHY OF A YOGI
The book that has c hanged the lives of millions Paperback, only $8.50 Also available in eBook and audio editions
w w w. AYa n n i ve rs a r y. o rg 10
Lancaster-Berks
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empfield Botanicals is slated to relocate to 100 West Walnut Street, in Lancaster, by January 2022. With nearly 10,000 total square feet will come new services and offerings for the local community. The brand-new chair lift will provide accessibility for everyone. The ground floor will house Heather and Nate Kreider Hempfield Apothecary, a Wellness Hub and retail space where their health and wellness products will be sold, such as cannabidiol (CBD) oils and topicals, skincare products and items to aid in the safe consumption of medical marijuana (MMJ) products. Various therapeutic and/or educational classes will be offered. A rentable space for other community-centered events and classes organized by other local groups will also be available. The demo kitchen on the second floor will host cooking classes to teach MMJ cardholders how to effectively use tetrahydrocannabinol (THC) and CBD in their food preparation. Ticketed special events will focus on dining and tasting experiences. Located on the lower level will be their CGMP manufacturing facility approved by the U.S. Food and Drug Administration (FDA) for both cosmetic- and food-grade manufacturing. (CGMP refers to the Current Good Manufacturing Practice regulations enforced by the FDA.) “Being able to offer these services to our community is part of our initial vision from a decade ago,” says Heather Kreider, who co-founded Hempfield Botanicals with her husband, Nate. “We love building relationships with the people who find relief with our products, and learning from each other.” For more information, email Info@HempfieldBotanicals.com, call 717874-8480 or visit HempfieldBotanicals.com. See ads, pages 28 and 53.
Kula Kamala Foundation Offers 200-Hour Yoga Teacher Training
L
ocated in Reading, the Kula Kamala Foundation and Yoga Ashram is offering a 200-hour yoga teacher training from September 12 to December 22. Classes are held from 8:30 a.m. to 7:30 p.m. on Sundays and 6 to 10 p.m. on Wednesdays. The in-person training is for commuters. “We are thrilled to provide a highquality, professionally instructed yoga teacher training program, dedicated to empowering students to practice, understand, live and teach the eightfold path of yoga,” says owner Swamini Shraddhananda Saraswati. Location: 17 Basket Rd., Reading. For more information, call 484-509-5073, email Study@KulaKamalaFoundation.org or visit KulaKamalaFoundation.org/YTT. See ads, pages 45 and 58.
Berks County Grants Awarded for Renewable, Sustainable Energy Projects
T
he Met-Ed Sustainable Energy Fund of Berks County Community Foundation has awarded $85,000 in grants to three renewable and sustainable energy projects. Colebrookdale Railroad Preservation Guests use the new people-powered railbikes at the Colebrookdale Railroad’s Trust received $50,000 Boyertown Station. Both railbikes and the to create Colebrookdale railroad’s train will access Colebrookdale Children’s Educational Children’s Educational Grove. Grove, an off-thegrid education center showcasing sustainable energy practices. Dickinson College was granted $25,000 to construct, study and demonstrate a commercial anaerobic digestion system for the generation of renewable electricity from agricultural and food processing wastes at a scale appropriate for an average Pennsylvania dairy farm. Berks History Center received $10,000 to implement energy-saving measures in the organization’s building based on the results of a professional energy audit. “The impact of these grants will go far beyond the physical costs of the projects. The off-the-grid education center is an innovative way to teach children and adults about energy generation, while the anaerobic digester project will give smaller dairy farms and food processors valuable data about alternative ways to handle waste,” says Heidi Williamson, Community Foundation senior vice president for programs and initiatives. “And by using the results of an energy audit to guide its investments in new systems, Berks History Center will support the environment while ensuring its artifacts are protected.”
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For more information, visit bccf.org/sustainable-energy-fund. September 2021
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news briefs
Mystic Immersion Program Begins February 2022
B
eginning February 4, Susquehanna Mystery School will offer The Way of the Mystic, a nine-month immersion program created for individuals seeking to harness their mystical abilities. Led by Revs. Ellen Dionna and Donna Alcorn, the program includes three residential weekends and six in-person Saturday classes. Both new and experienced learners of the mystical tradition are welcome to attend. “Our goal is to help people develop their mystical sensibilities so they can live consciously and intentionally. We do this through a contemplative grounding of spiritual/ soul connection to the perennial divine mysteries,” says Alcorn. Cost: $1,800 including weekend room and board. Location: Silver Spring Retreat Center, 444 Silver Spring Rd., Mechanicsburg. For more information, call 717-781-3269, email EllenDionna@Comcast.net or Inspire3475@gmail.com or visit SusquehannaMysterySchool.org. See ad, page 22.
Volunteer at Lancaster Creative Reuse
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ancaster Creative Reuse (LCR), a donation-based art, craft and sewing supply store located in Lancaster, is looking for volunteers. Individuals who enjoy giving back to the local community are invited to consider volunteering their time by joining one of the committees (Outreach, Marketing, Finances, Operations) and working with the LCR Board of Directors. All meetings are currently held online. Volunteers who enjoy scrapbooking, quilting, sorting, decorating or engaging with customers are also needed to help in the LCR store and with events. LCR is a nonprofit organization working to connect community excess to those who can use it creatively. LCR aims to inspire creativity and encourage reuse through providing educational and community outreach programming.
Location: 1865 Lincoln Hwy East, Lancaster. For more information, visit LancasterCreativeReuse.org. See ad, page 40.
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Lancaster-Berks
T
he Women’s Expo is returning to Lancaster County for its fall show from 9 a.m. to 2 p.m., October 23, at Spooky Nook Sports, in Manheim. Brought to the community by OLP Events, the fifth annual Lancaster County Women’s Fall Expo invites women of all ages and interests for a lively experience of shopping, inspiration and relaxation, and to learn about products and services. The Women’s Expo will feature a Health & Wellness Area, sponsored by WellSpan Health, as well as entertainment, demonstrations and seminars. Guests can connect with representatives from participating businesses and organizations offering products and services in home improvement, finances, health and wellness, beauty, nutrition, fitness, fashion, retirement living, leisure, entertainment and more. Admission and parking are free, but visitors are encouraged to preregister online at AGreatWayToSpendMyDay.com. Location: 2913 Spooky Nook Rd., Manheim. For more information, call 717-285-1350.
Be the parent you want to Be ! It’s Never Too Late to Turn Things Around Individual, Couples & Family Counseling Parenting Coaching & Anger Management
Individual Sessions and Group Workshops Call NOW for Early Bird Pricing on Group Workshop starting Sep.14!
Call NOW for a FREE phone consultation: 717-299-9600 221 Granite Run Drive • Lancaster
Make a Day of It at the Fall Women’s Expo
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COLLEEN GENSEMER | 484-269-6572
IN-PERSON: WYOMISSING & LEBANON, AND VIA ZOOM
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Comprehensive Adult Primary Care & Functional Medicine • • • •
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In-person care & telehealth available. Call: 717-490-6227 Paramahansa Yogananda, 1938
Deluxe Edition of Autobiography of a Yogi Coming in October
1695 Oregon Pike, Lancaster
T
his year marks the 75th anniversary of Autobiography of a Yogi by Paramahansa Yogananda, and to celebrate it, the SelfRealization Fellowship (SRF), the spiritual organization founded by Yogananda, will issue a deluxe edition of the book in October. With several million copies in print and having been translated into more than 50 languages, Autobiography made HarperCollins’ list of “100 Most Important Spiritual Books of the 20th Century.” Yogananda, who is widely recognized as playing a major, if not the primary role in introducing the science of yoga to the West, writes of his search for a guru, his 10 years of training with his master Sri Yukteswar, and his 30 years in America where he established SRF on a stretch of Los Angeles beach. He shares stories of many encounters with spiritual masters including Mahatma Gandhi and the Catholic stigmatic Therese Neumann. Says Lauren Landress, SRF’s director of public affairs: “The book also provides clear, scientific explanation of the subtle, but definite laws by which yogis perform miracles and attain self-mastery.” According to Walter Isaacson’s biography of Apple’s co-founder Steve Jobs, Jobs first read Autobiography as a teenager, and at some point forward, then read the book every year. Autobiography was given to everyone who attended Jobs’ memorial service. Also, famously, the four gurus of kriya yoga, including Yogananda, are featured on the cover of the Beatles’ Sgt. Pepper’s Lonely Hearts Club Band album.
fh-lancaster.com
Dr. Mary Regan, CRNP
Relieve Back Pain
Back Pain
Thomas B. Wachtmann, DC
DrWachtmann.com
For more information, visit Yogananda.org. See ad, page 10. September 2021
13
event spotlights
VegFest A Plant-Based Event for All
delicious meals, delivered
Learn more at wegmans.com/wegmans2GO 2000 Crossings Blvd • Lancaster, PA 17601 • 717.358.9400
Helping Entrepreneurs Use the Power of Business To Do Good A ASSETS IS DOING THE GRASSROOTS WORK OF PROMOTING AND EDUCATING THE COMMUNITY ABOUT ETHICAL BUSINESS. IN ANY NEW MOVEMENT, YOU HAVE TO DO A LOT OF EDUCATION ON THE GROUND. THEY PLAY AN IMPORTANT ROLE IN THAT.”
Amer Al Fayadh, Owner, Communication Essentials
MEET AMER: Transforming a community by empowering refugees and immigrants through business.
14
Lancaster-Berks
assetsPA.org/blog
NALancaster.com | NABerks.com
L
ancaster’s fifth annual VegFest to celebrate a plant-based lifestyle will be held from noon to 5 p.m, September 18 and 19, at Buchanan Park, in Lancaster. In response to the pandemic, this year’s VegFest will be a two-day outdoor market, following COVID-19 guidelines and safety standards. To ensure there is no overcrowding, attendees are asked to claim a free ticket for a day/ time at PAVegFest.com. VIP paid-ticket holders can gain exclusive access to the event at 11 a.m., in addition to receiving other perks such as a VegFest goodie tote bag containing vegan samples and coupons from participating donors, along with 10 raffle tickets. Barriers will be set up around the event. Space for picnicking will be available at the park; attendees can bring blankets and chairs for use while eating or gathering. Vendors include a food court, a vegan marketplace, an organic farmers’ market by Lancaster Farm Fresh Cooperative, an animal haven and a mind, body, spirit area. Musical entertainment will be provided by DJ shewülf. Buchanan Park includes a dog park and kids’ playground for attendees to use during the event as well. West End Yoga will provide free community yoga vinyasa flow at VegFest from 1 to 2 p.m., September 18, and community yoga gentle vinyasa from 1 to 2 p.m., September 19. Individuals who are interested in participating should bring yoga mats and preferred props. Admission is free. Location: 901 Buchanan Ave., Lancaster. For more information, email PAVegFest@gmail.com or visit PAVegFest.com. See ad, page 3.
B e I n s p i r e d t o L i v e a W e ll n e s s - R i c h L i f e s t yl e at
The Guts and Glory Digestive and Wellness Expo
T
he eighth annual Guts and Glory Digestive and Wellness Expo will be held outdoors, rain-orshine and in-person socially distanced, from 11 a.m. to 3 p.m., September 25, at Willow Glen Park, in Reading. This free, all-ages, pet-friendly event strives to educate the community about the importance of digestive health and inspire healthy, wellness-rich lifestyles. The Guts and Glory Expo showcases a variety of educational booths, interactive experiences including yoga, massage, meditation and wellness experts, live local music, a farmers’ market (cash encouraged) and fresh, locally sourced food. The event includes expert lectures on nutrition, fitness and healthy living; live, active demonstrations that encourage participation; holistic experts; stress relief tips; free health screenings; and a massage tent. Kid-
targeted zones feature healthy eating and exercise. My Gut Instinct, the nonprofit organization that hosts the Guts and Glory Expo, promotes preventative health care and holistic well-being. “Our organization aims to increase awareness of preventable diseases that impact community health,” explains owner and founder Aparna Mele, M.D. “We promote health from the inside out and focus on preventing these avoidable diseases through motivating the community to make healthy choices, promoting cancer screenings and raising awareness for various health concerns.” Location: 115 Aspen Rd., Reading (home of ShocktoberFest). For more information or to register, visit MyGutInstinct.org. See ad, page 8.
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health briefs
Plant-Based Meals Reduce Severe COVID-19 Risks
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Eating more plants than meat is not only good for the planet, it might also be protective against COVID-19 severity, reports a new study in BMJ Nutrition, Prevention & Health. Researchers from Johns Hopkins and other universities analyzed web-based responses from almost 2,900 frontline doctors and nurses in the U.S., France, Germany, Italy, Spain and the UK that had been significantly exposed to COVID-19, 95 percent of which were doctors and 70 percent males. Those that ate a plant-based diet, described as high in vegetables, legumes and nuts, and low in poultry and meats, were 73 percent less likely to contract moderate to severe COVID-19. Those with pescatarian diets allowing fish were 59 percent less likely. However, those following low-carbohydrate, high-protein diets had 48 percent greater odds of moderate to severe COVID-19. “Our results suggest that a healthy diet rich in nutrient-dense foods may be considered for protection Eating two servings of fruit a day lowers the risk of against severe COVID-19,” researchers concluded. developing Type 2 diabetes by 36 percent in five years compared to eating less than half a serving, suggests research from Australia’s Edith Cowan University Institute for Nutrition Research. The study followed 7,676 people and found that higher total fruit intake of apples, bananas, oranges and other citrus fruits was linked to better measures of glucose tolerance and insulin sensitivity. The same pattern did not hold for fruit juice. Previous U.S. cohort studies have found that eating three servings per week of certain fruits lowers the risk of Type 2 diabetes by the following percentages: blueberries (26 percent), grapes and raisins (12 percent), apples and pears (7 percent) and bananas and grapefruits (5 percent). Three servings of cantaloupe, however, raises the risk by 10 percent.
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Healthy Choices Mitigate Cognitive Health Reduction
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A Chinese study of 6,160 adults 80 or older found that a healthy lifestyle cuts the risk of cognitive impairment by half, even if a person carries the APOE ε4 gene that is linked to cognitive loss and Alzheimer’s. Researchers used data from the ongoing Chinese Longitudinal Healthy Longevity Survey to determine the eating, exercising and smoking habits of subjects. They found that those with healthy lifestyles were 55 percent less likely to be cognitively impaired and those with intermediately healthy lifestyles lowered their risk 28 percent. This reduction was greater than the increased risk of cognitive impairment resulting from the APOE ε4 gene, which was 17 percent.
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Certain Fruits Can Protect Against Diabetes
Being an early bird or night owl is more than a matter of preference: A person’s natural rhythms are dictated by 351 genetic variants, scientists have found. New research published in Molecular Psychiatry shows that sleeping out of sync with that inborn body clock makes a person more likely to experience depression, anxiety and reduced well-being. Researchers from the UK University of Exeter used genetic data on more than 450,000 people to determine their natural body clocks, including whether they identified themselves as a morning or evening person. Data from the digital wrist devices of 85,000 people was also used to measure the “social jet lag” of variations in sleep patterns between work and free days—when early birds stay up late to socialize on weekends or night owls wake up early for work. The researchers found that being genetically programmed to be an early riser protects against major depression and improves well-being, perhaps because society’s 9-to-5 working pattern coincides with early risers. Generally, morning people had a lower BMI and were older, more likely to be female, of higher socioeconomic status and less likely to be current smokers than evening people.
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lower their risk of such pregnancy complications as gestational diabetes, hypertension, preeclampsia and preterm delivery, concludes a new study in The American Journal of Clinical Nutrition. Researchers from the National Institute of Child Health and Human Development surveyed nearly 1,900 women at two points in their pregnancies. Their responses were scored according to three measures of healthy eating: the Alternate Healthy Eating Index, Alternate Mediterranean Diet and Dietary Approaches to Stop Hypertension Diet. All three emphasize consuming fruits, vegetables, whole grains, nuts and legumes, while limiting red and processed meat.
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global briefs
Happy Homes
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Wild Bees Thrive on Forest Deadwood ralph gnonlonfoun/Pexels.com
Farm Waste Doubles as Scientists from the University of Freiburg surveyed Construction Material the German Black Forest Agricultural waste (agro-waste) such as manure, leaf National Park to determine litter and crop residues may not be thought of as likely the number of tree species, raw materials for sustainable construction, but with how the trees are scattered, traditional materials like concrete eliciting a negative the heights of individual environmental reputation, implementation of agrotree crowns and if there waste is being explored around the world. Recycling, are fallen trees or hollowed-out tree trunks. They found as an important part of agro-waste’s green potential, is that creating deadwood in coniferous forests is a prommaking the use of construction materials more organic ising restoration measure to promote an abundance of and sustainable, and helping reduce landfill issues. aboveground nesting bees. Their findings, “Wild Bees A 2018 study, Agro-industrial wastes and their utiliBenefit from Structural Complexity Enhancement in a zation using solid state fermentation: a review, notes Forest Restoration Experiment,” were published in the agro-wastes are an eco-friendly means of manujournal Forest Ecology and Management. facturing “biofuels, enzymes, vitamins, antioxidants, As part of an experiment, structural richness was artianimal feed, antibiotics and other chemicals.” This ficially created in 2016 on several sample plots by felling same study observed, “Many agro-industrial wastes and uprooting 20 spruce trees per plot, creating deadare untreated and underutilized, therefore disposed wood and small gaps. Six other plots were left in their natof either by burning, dumping or unplanned landfillural state as a control group. The researchers compared ing, which contributes to climate change by increasing how many wild bees were in the different plots in June greenhouse gases.” Another study found that inte2018 and 2019. Results show that deadwood increases grating agro-wastes such as sugarcane bagasse, rice the abundance and biodiversity of wild bees. Professor Dr. husks and groundnut shells improved the construction Alexandra Klein, head of the Chair of Nature Conservation materials by enhancing their sustainability properties, and Landscape Ecology, says, “In the course of climate boosting their durability and reducing costs. change, forest areas will be increasingly characterized by deadwood and sparse areas caused by storms, droughts or bark beetles. As a result, Wealth Distribution Linked to Urban Canopies forest habitat will increase in It’s not surprising that more urban trees lower the levels of heat and pollution. Although importance for wild bees.” many cities maintain tree-planting programs, not all canopies have equivalent value.
Sweet Shade
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A new analysis from the American Forests conservation organization states that the U.S needs to plant more than half a billion trees across 500 metropolitan areas and 150,000 local communities. A new Tree Equity Score data tool (TreeEquityScore.org) allows users to see where urban trees exist and where they don’t. American Forests identified 20 large American cities that are lacking in canopies to protect their populations from hotter temperatures. Tree canopies are particularly effective in reducing health stress associated with urban heat “islands”. It was also found that a pattern of inequitable distribution of trees has deprived many communities of the health and other benefits that sufficient tree cover can deliver. Communities of color have 33 percent less tree canopy on average than majority white communities. Jad Daley, American Forests president and CEO, says, “We need to make sure the trees go where the people are, and more than 70 percent of the people live in cities or suburbs, so it’s a place-based problem with a place-based solution.” 18
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Art’s Embrace Healing Through Creativity by Sandra Yeyati
A
rt can be a powerful force for healing. Its potential manifests in a disabled man’s triumphant dance or cancer patient’s stirring self-portrait. Throughout America, art’s redemption takes center stage at hospitals, nursing homes, jails and homeless shelters. Even an entire city can be transformed when its citizens embrace public art to add beauty, create community and heal its broken places.
Art in Medical Settings According to Jill Sonke, director of the University of Florida (UF) Center for Arts in Medicine, approximately half of U.S. hospitals have art programs that provide positive distraction, enjoyment and connection. To humanize otherwise intimidating environments, visual artists and musicians are employed to install appealing exhibits and play relaxing music. Artists also work at the bedside with patients as part of inter-professional care teams. 20
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Serving as an artist-in-residence early in her career, Sonke remembers a young female patient with sickle cell disease whose bouts of extreme pain required hospitalization. Dance sessions eased her suffering and enabled doctors to reduce pain medications. “The way the patient described it was not that the pain was going away, but that she didn’t mind it as much because she was enjoying dancing,” she says. While facilitating Dance for Life classes for Parkinson’s patients, Sonke encountered a man suffering limited mobility and an inability to form facial expressions. After two months of biweekly sessions, he could lift his arms over his head and, to his wife’s delight, smile again. “It’s that multimodal capacity of the arts,” Sonke explains. “All at the same time, he was engaging in music, movement and imagery. He was moving with others and experiencing joy and laughter.” According to Sonke, ongoing research seeks to pinpoint the public health benefits of art. In Britain, they have learned that people over 50 visiting museums or concerts once a month are almost half as likely to develop depression in older age. Other studies suggest that music can unlock memories and improve cognition. UF researchers are currently investigating whether live music in emergency and trauma care settings can reduce the need for opioids. “When people engage in the arts, they often enter into a flow state, that experience of losing yourself in art where we lose track of time and what we’re doing is intrinsically motivated,” Sonke says. “A flow state can engage a relaxation response, helping to reduce stress and anxiety, which can enhance immune function.”
Art Therapy for Cancer Patients Board-certified art therapist Mallory Montgomery helps cancer patients in Detroit’s Henry Ford Hospital work through symptoms of depression, anxiety or trauma. “Any person seeking a talk therapist or
social worker could also consult with an art therapist,” she says. “We have the same training, but use art instead of just words. Evidence suggests that art therapy accesses healing faster because you’re forging a deep mind/body connection.” When counseling a double mastectomy patient that has questions about who they are now that they’re missing a part of their identity, Montgomery might offer a printed body map so that they can pinpoint where they carry feelings of loss, pain or confusion. “By drawing or coloring in those areas, I’m asking them to show how they’re being affected physically, emotionally and spiritually, and to externalize the overwhelming, negative side of their problem,” she explains. Using a second body map, Montgomery might invite the patient to draw or paint in those same areas to transform the pain into something more positive. “Is it going to blossom like a flower or be soothed with water? What imagery can you create that represents the opposite of your pain or an improvement of your concerns? We might also do a portrait to highlight other aspects of you and your personality that still exist, even though you no longer have a body part that was killing you,” she says. Montgomery’s emphasis is never on the quality of the art. “I walk the fine line between allowing patients to problem-solve how to make something look like what’s in their head and providing them with comfort and intervention so they don’t get so frustrated that they want to give up,” she notes. Montgomery keeps a visual journal for her own self-expression. “It helps me make sense of the world,” she says. “Art gives my voice and thoughts an outlet, something concrete and representational that reaches into the depth of what I’m experiencing.”
Redemption Songs in Skid Row About 10 years ago, violinist and recording artist Vijay Gupta took a wrong turn and ended up in Skid Row, a disadvantaged downtown Los Angeles neighborhood. “It felt like a gut punch,” he recalls. “I saw the gross inequality between Walt Disney Concert Hall where I performed for the LA Philharmonic and a community of 5,000 people less than two miles away sleeping in tents in extreme poverty.”
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To uplift and inspire people recovering from homelessness, addiction and incarceration, Gupta founded Street Symphony in 2011 as a series of concert performances by world-class musicians. “One of our first venues was the Department of Mental Health,” he recalls. “After the second movement, the young violist I was performing with turned to the audience with tears in his eyes and said, ‘I’ve loved playing for you because I can feel your hearts.’ He shared that his mother had grappled with schizophrenia, his father was a prison guard and whenever he played for his family, he felt more connected to them. That’s when I began to see him as a human being who was in deep need of this work himself.” Gupta has learned firsthand that healing is a two-way street. “When I come to Skid Row, I’m the one who feels lifted,” he says. As a result, Street Symphony has morphed into a collection of workshops and conversations that also employs jazz, reggae, hiphop and West African musicians and vocalists from the Skid Row community. “We might play 30 minutes of music and then ask the audience what images, thoughts or memories came up for them,” he explains. In this community, art is neither entertainment nor a commodity, Gupta says. “It’s a lifeline; a way for people that have been devastated by poverty, addiction or trauma to add to their lives in a constructive way. We all have devastated places within ourselves that need healing and attention. Visiting Skid Row is a pilgrimage to the broken place within myself, and in that way, it’s a spiritual place; my temple where I go to worship.”
Creative Care for People with Dementia Drawing from her theater background, Anne Basting, author of Creative Care, has developed an innovative approach to dementia and elder care. “Our current caregiving model envisions one person that’s empty and has lots of needs and the other person that’s full and pours themself into the other person, which leads to burnout,” she says. “Dementia and aging are experiences of increasing separation. People isolate themselves and learn not to trust their own expressive capacities, be-
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cause their relatives and friends no longer know how to relate with them and often ignore their words.” Basting’s Creative Care changes this depleting dynamic. “In improvisational theater, you observe everything that’s happen-ing on stage and try to figure out how you can add to the performance positively,” she explains. “Applying that idea to a care situation, you observe the person’s facial expressions, what they’re saying, how they’re behaving and then invite them into expression out of that moment with what we call a ‘beautiful question’, one that has no right or wrong answers and draws on the person’s strengths.” A beautiful question might be, “If your feet could talk, what would they say?” This offers people with pain a poetic way to express it. “I invited a gentleman with dementia who had no language—no words left—to show me how water moves. His response was the most beautiful dance I’d ever experienced, performed in the kitchen of his duplex,” Basting recalls, adding that it’s important to acknowledge the person’s expression so they know they’ve been heard. The final step in Creative Care is to accumulate these experiences over time and shape something larger and universally meaningful that can be shared with others—an artistic product. Basting founded the nonprofit TimeSlips to train artists and caregivers worldwide to do this visionary work. Their efforts have resulted in art exhibits, dance and theater productions, books and animations. “My dream is that meaning and beauty will be made every day in nursing homes, creating care settings so interesting that people want to visit them—a new kind of cultural center, integrating health and art,” she says.
Transforming a City with Public Art More than 4,000 works of public art grace the city of Philadelphia, three-quarters of which are breathtaking murals that combine world-class paintings and images with provocative words and healing messages. Art permeates virtually every neighborhood on walls, billboards, sidewalks, rooftops, swimming pools and
basketball courts, enriching people from all walks of life, even those that don’t have access to galleries and museums. “Public art lifts our spirits, provides us with beauty and inspires us,” says Jane Golden, founder and executive director of Mural Arts Philadelphia (MAP). “It can be evocative, challenging and educational, as well, serving as a barometer of our time—a system of checks and balances and a mirror that we hold up to people and say that your life counts and you matter.” In addition to sponsoring 75 to 100 new works every year, MAP’s $10 million budget funds programs related to criminal justice, art education, housing insecurity, behavioral health, community development and environmental justice. According to Golden, the healing power of art is not just in the mural, but also in its collaborative creation. In addition to artists and educators, hundreds of people work on these projects, including individuals grappling with addiction or homelessness, veterans with PTSD and immigrants and refugees facing isolation and stigma. “The act of creating is a meditative and healing experience, and because you’re part of a larger effort, it connects you to your community,” Golden says. “People start to feel a sense of purpose and value. They start to believe in themselves again.”
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rt in its many forms encourages individuals, families, groups and communities to tell their stories. Whether it is by putting pen to paper, creating an artistic invitation to learn about cultural aesthetics and traditions or engaging the community with a vivid, sprawling mural, art inspires and lifts us up.
Writing Therapy for Cancer Patients Poet and therapeutic writing teacher, Melissa Greene, founded Write From the Heart creative writing workshops in 2002 as gentle, welcoming retreats for writers of all ages. “The classes illuminate the path to laughter, confidence and deeper self-understanding, and are a safe haven for experienced writers and first-timers alike, especially those who have always longed to write, but thought they couldn’t,” she says. Greene understands how writing can be therapeutic when it is taught in an atmosphere of warmth, compasMelissa Greene with a patient sion and trust. Since 2014, she has led free workshops for cancer patients and their caregivers in collaboration with the Penn Medicine/Lancaster General Health Ann B. Barshinger Cancer Institute, and also teaches for the McGlinn Cancer Institute at Reading Hospital and Breast Cancer Support Services of Berks County. “The workshop is a place where we approach writing through poise, delicacy and precision of thought,” explains Greene. “Because it’s a cancer support writing workshop, some people think we’re going to direct everything toward the topic of cancer, but I always let people know that they can write about the cancer experience—or not. We’re also there to have a bit of fun. I think people find our workshops therapeutic in that we don’t focus directly on cancer. Patients tell me again and again that medicine, alone, is not enough. Writing, alone, is also not enough, but together they create a total healing picture.”
An Artistic, Aesthetic and Cultural Invitation
Working alongside you and your family.
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by Gisele Rinaldi Siebold
Local artist Gracie Berry, whose work is on display at the Lancaster Amtrak Station at 53 McGovern Avenue, in Lancaster, created Shadowkeepers & Roothealers “The Original OG’s”, to serve as an invitation to those from all walks of life to go beyond what is simply in front of them. She encourages viewers of her art to consider “going beyond the physical form and experience, beyond the call and response narrative. Beyond solutions. Beyond duality. To listen without ears. To see without eyes. To conceive that we are more alike Gracie Berry than we are different despite how colonization tries to separate us,” believes Berry. “We exist. We are the space between the stars. We come from ancestors that never left us. We come from someplace. “My creative process is divinely guided in the same way that my life’s work is. I study the gifts of Afro-futurism cultural aesthetic and Yoruba traditions and use them as tools to
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build high levels of autonomy in my work,” explains Berry. “Both disciplines inform core values and beliefs in my art and personal life. Both charge me with the lifelong task of creating social change, returning to my family of origin, community, identity, spirituality and to celebrate the Afrikan Diaspora around the globe.”
Public Art Inspires Community Engagement
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The public art of West Reading in Berks County is a vivid landscape that encourages residents and visitors alike to walk throughout the borough and experience the collaborative result of vision and talent. To take in the beauty of the 45 murals, a mural map and walking guide can be downloaded at VisitWestReading.com/ Public-Art. Dean Rohrbach, former manager of West Reading’s Elm Street Program, was instrumental in creating the murals of West Reading. Now named “Dean’s Way” in his memory, the collection of public art honors a man dedicated to bringing his vision of community to life. “Public art is important to a community,” said Rohrbach. “We like our public art to be serendipitously discovered as residents and visitors wander around West Reading. Public art adds vitality and liveliness to our community, and best of all, public art is freely accessible.” These are just a few of the many ways art can be experienced throughout Berks and Lancaster counties. When we accept the invitation to experience art in our communities with hearts and eyes wide open, we experience the stories of ourselves. For more information, visit GirlrillaVintage. me, VisitWestReading.com/Public-Art and WriteFromTheHeart.us.
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or three decades, David Hanscom was a top-ranked orthopedic surgeon in Seattle who daily put the scalpel to injured, deformed and twisted spines. Privately, he writhed in pain himself. He was beset over 15 years with burning feet, insomnia, tinnitus, anxiety, skin rashes, crushing chest pain, depression, sweats, heart palpitations and tension headaches, among other symptoms. That put him among the estimated 50 million American adults afflicted with chronic pain for which relief is hard to come by and often short-lived. The standard medical approaches of surgery and injections often don’t work well or last long for many patients, research shows. Opioids, once a standby, are now prescribed sparingly after being implicated in half a million overdose deaths. Treatment is especially elusive for the one in six adults and 30 to 40 percent of primary care patients with pain or chronic conditions considered “medically unexplained”.
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As a result, integrative pain management, which focuses on both mind and body and incorporates medical and holistic approaches, is growing in importance. Major medical centers such as the Mount Sinai Health System and Cleveland Clinic, as well as practitioners such as chiropractors and homeopaths, offer dozens of modalities to turn around painful conditions. Sometimes a single simple method works quickly for a patient with a straightforward symptom; more often, it takes a combination of approaches over time to reverse pain, especially if it is complex, sustained or recurring. Launching on his own healing path, Hanscom came to a critical understanding: The abuse he had suffered as a child from a rage-filled mother, coupled with emotional repression and a fierce drive to excel as a surgeon, produced his high levels of anxiety. It turbocharged his central nervous system and set off a cascade of reactions that fed ever-rising levels of pain. “Your mind and body function as a unit with no separation,” he says. “Chronic pain results when your body is exposed to sustained levels of stress hormones, excitatory neurotransmitters and inflammatory protein. Your brain is sensitized and the nerve conduction speed is faster, so you physically feel more pain. It’s not ‘all in your mind’—it’s a normal physiological process.” After six months of intense inner work focused on his rage, Hanscom calmed his overwrought nervous system and his symptoms “essentially disappeared.” He began applying his experience to hundreds of spine patients, helping the great majority of them to avoid surgery altogether. In the book Back in Control, he describes his approach, which is designed for people with pain that is not caused by underlying structural or organ issues. He recommends these initial steps.
n Getting at least seven hours of sleep a night, which may require sleeping pills or natural methods.
n Doing expressive writing twice a day, which involves writing down in longhand
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Learn More Direct Your Own Care Journey is a free, online course for healing chronic pain. Designed by David Hanscom, M.D., it includes an experiential app, group sessions, video tutorials and webinars at TheDocJourney.com. Stress-Disease Information, including videos, a webinar-based course, recent research and a list of practitioners, can be found at ppdassociation.org, the website of the Psychophysiologic Disorders Association, founded by stress-disease expert David Clarke, M.D. American Chronic Pain Association, at theacpa.org, lists treatments, clinical trials, support groups and other resources.
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whatever is on the mind using graphic and descriptive language for 10 to 30 minutes, and then promptly tearing it up. Neurological research shows that this simple practice rewires the brain. “Some people experience remarkable pain relief right away,” he says.
n Practicing “active meditation” throughout the day by mindfully focusing each time on a sight, sound or sensation for five to 10 seconds. For deep, sustained healing, he stresses the importance of forgiveness, gratitude, self-discovery, exploring a spiritual path, relearning playfulness and connecting with others. Medication may be necessary initially, he says, and as pain levels recede, most people become ready to improve their diet and exercise more. Understanding the mind/body connection is key in pain management, concurs gastroenterologist David D. Clarke, M.D., author of They Can’t Find Anything Wrong! and president of the Portland, Oregonbased Psychophysiologic Disorders Association. “When medical evaluation shows no problems with organs or structures, then the pain is being generated by the brain, similar to what happens in phantom limb pain, where people feel pain in the location of an amputated arm or leg,” he says. “Chronic pain generated by the brain generally occurs due to stress, an emotional/psychological trauma or strong negative emotions (often toward people the patient cares about) that are not fully recognized. Often, these issues began due to adverse childhood experiences, which can be anything you would not want a child of your own to endure. I recommend people explore these possibilities on their own, with a loved one or with a therapist.” That process might sound daunting, but so is suffering crippling pain. “The most important thing for people to know is that pain can be successfully treated, relieved and often cured with the right techniques,” says Clarke. Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.
Promising Pain Relief Therapies In the offices of holistic practitioners and in some medical centers, a wide range of integrative modalities to treat chronic pain are healing the afflicted. Some commonly used options, which can be part of a multipronged approach or effective individually, include:
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n CBD. Studies show this cannabis-derived substance, the non-mind-altering form of marijuana, acts on multiple pain targets in the central and peripheral nervous systems. It has demonstrated pain-relieving effects for neuropathy, some cancers, arthritis and irritable bowel disease, among other conditions. A University of Michigan study of 878 people with fibromyalgia that had used cannabidiol (CBD) products found that more than 70 percent had substituted it for opioids or other pain medications, with many stopping them altogether as a result. With research mounting, almost every state now allows CBD use in some form. n Turmeric/curcumin. The Indian spice that makes curry yellow has potent anti-inflammatory properties, especially in formulations that combine it with piperine (black pepper) to enhance bioavailability. A meta-analysis in Oxford Pain Medicine of eight randomized controlled trials of curcumin involving 800 patients with muscle pain, osteoarthritis or postoperative pain found that it effectively lowered pain levels without adverse reactions, outperforming nonsteroidal anti-inflammatory drugs and paracetamol (ibuprofen) for knee osteoarthritis pain. n Hypnosis. By lowering the fear and anxiety that
aggravate pain sensations, hypnosis reduces pain as effectively as many other approaches at a relatively low cost. A meta-analysis of 18 studies found that 75 percent of people, including those with both acute and chronic pain, received substantial relief from hypnotic techniques without side effects. In a University of Washington study, patients kept practicing self-hypnosis after completing the study even if it had not relieved their pain, saying it gave them better sleep, lower stress and a greater sense of calm and well-being. Hypnotherapy treatment usually involves four to 10 sessions and is often covered in full or in part by insurance companies or Medicare.
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n Low-dose naltrexone. When taken at levels of
50 to 100 milligrams (mg) daily, this medication weans people off opioids and alcohol, but when used at low doses of less than 2 mg, research suggests it can ease the pain of autoimmune and inflammatory conditions like Crohn’s disease, multiple sclerosis and fibromyalgia. Stanford School of Medicine researchers reported it significantly reduced pain for 32 percent of fibromyalgia patients and also improved mood and life satisfaction, noting, “The medication is widely available, inexpensive, safe and well-tolerated.”
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ADVERTORIAL
Is Your Mattress The Problem?
How to get a good night’s sleep, without harmful chemicals Take this quiz:
1. Do you have back pain when you wake up? 2. Neck pain? Stiffness or soreness? 3. Does it take you more than 30 minutes to fall asleep?
4. Do you experience restless sleep? Toss and turn at night?
If you answered “yes” two times or more, this may be the most important article you read all year. Here’s why… While you sleep, your immune system recovers and prepares for the day ahead. It replenishes every cell in your body. Low-quality, uncomfortable mattresses have been linked to discomfort and pain, which can prevent quality sleep. People who struggle with sleep deprivation may suffer from irritability, depression, over-eating—and even face a higher risk for Alzheimer’s. If your mattress is filled with chemical toxins, airborne allergens, or worse, your body is doing battle with those things rather than repairing itself. You’re losing valuable energy each night instead of healing your body and revitalizing your mind. And all of that can wreak havoc on your health and well being.
What’s In Your Mattress?
The following information may be disturbing to some. That’s because the Environmental Protection Agency has identified at least four possibly dangerous chemicals commonly found in some synthetic mattresses—benzene, propane, naphthalene and styrene—especially bedding made in China and overseas, where such governing agencies do not exist. Mattress? Consider these facts: ● Typical mattresses made from artificial materials are known to emit potentially harmful gases in your bedroom—a phenomenon known as off-gassing. ● Laboratory researchers in the U.S. and Europe have identified up to 61 potentially harmful chemicals that off-gas from typical synthetic mattresses. ● Exposure to these 61 chemicals has been associated with irritation of the skin, eyes and digestive systems. ● Additionally, the chemicals off-gassed by synthetic mattresses have been associated with headache, fatigue, depression and even hearing loss. ● Your skin, the most porous entry point into your body, has contact with a mattress for 8 hours every night, on average. ● Children, who breathe faster than adults, are
especially vulnerable to chemical exposure. Every night, we lie down with minimal clothing for a seemingly good night’s sleep. But in reality, while lying on a conventional mattress, we are breathing in and absorbing through our skin a range of chemicals from synthetic materials—chemicals that can disrupt our sleep cycles and negatively impact our health. Our mattresses emit gases from a toxic brew of components used to create them. From the polyurethane foam used in the padding to fire retardants and other additives, conventional mattresses continue to release chemicals in gaseous form long after they roll out of the factory. Even after they have finished off-gassing, the chemically based construction of a conventional mattress provides an ideal environment for dust and dust mites, whose excrement is the #1 trigger for asthma attacks. And get this. You know those white labels on a mattress that say, “Do Not Remove”? Incredibly, the law actually allows manufacturers to include potentially hazardous chemicals in your mattress without disclosing the fact on any label. But if a true list of ingredients were available for conventional mattresses, it would likely include TDI (a common component), a known carcinogen, which can cause respiratory ailments such as bronchitis and asthma. In addition, liver damage and breathing problems have been linked to vinyl chloride monomers, another common mattress material. The list goes on. Unfortunately, it is highly unlikely that you would be given information about any of these chemicals from a manufacturer of conventional, synthetic mattresses.
The Natural Alternative
One of the most significant actions we can take to reduce our exposure to toxins and improve our overall health is to make changes to the one household item that is in direct contact with our bodies for one third of our lives—our mattresses. “There are more ways than ever to sleep better and wake up pain-free on a natural, organic mattress,” says Ben McClure, president of Gardner’s Mattress & More, in Lancaster, PA. “Many people, like me, are in search of a natural sleep system. I was shocked to learn that toxic emissions from mattresses are a major source of daily pollution in our lives,” says McClure. An all-natural, organic mattress is free of potentially harmful chemicals. Instead, natural materials like natural rubber are used. Rubber
is naturally hypoallergenic and resistant to dust mites, making it ideal for allergy sufferers. Also, natural rubber is antimicrobial, inhibiting the growth of bacteria, mold and mildew, which can cause asthma and respiratory distress. No synthetic materials are added to provide these benefits. “All rubber used in our natural mattresses is from the sap of a rubber tree, which can yield rubber for up to 30 years. When a tree is done producing rubber, it is taken down and turned into furniture. A new tree is then planted in its place, thus making natural rubber a sustainable bedding component,” says McClure. What’s the difference between an organic mattress and a conventional one? “Organic mattresses are crafted from natural materials. Conventional mattresses are made mostly of artificial materials from nonrenewable sources, such as plastic and other petrochemicals,” says McClure. Do organic mattresses come in different firmness? “Yes, there are two main types of organic mattresses: Natural rubber and innerspring. Both styles are available with varying firmness options to suit anyone’s sleep needs,” says McClure.
What To Look For
When researching natural, organic mattresses, look at these areas:
1. Visit a store that carries the top certified
natural and organic brands including Naturepedic, Posh + Lavish and Gold Bond. “Each of these manufacturers crafts bedding that is safe and sustainable,” McClure recommends.
2. Try out a new mattress for at least 15
minutes. Lie down in various positions, to simulate a night of sleep. Look for a store that offers a clean pillow to test out. “We offer the only Dream Room, where you can spend 15 minutes to 4 hours resting or even sleeping on a mattress, with 100% sanitary linens, blankets and pillows so people can truly ‘test drive” any natural bedding,” says McClure. In a current COVID world we follow all current CDC guidelines for your safety, but also offer 1:1 virtual consults -- simply call us to arrange a virtual meeting.
3. Protect yourself by insisting on a strong
guarantee. “I know people are tired of sleeping on a worn-out, chemical-laden mattress. That’s why we give every customer a 120 night Wake Up Happy Comfort Guarantee to exchange if it doesn’t deliver the sleep you want,” says McClure.
ADVERTORIAL If you’re not sleeping well or you’re worried about toxic chemicals in your bedroom, consider this: The two things in life you spend the most time on are work and sleep. How much of your remaining hours on earth do you want to waste losing sleep on an uncomfortable, chemical-laden mattress? That’s a question that many are asking.
Now Explore Your Options
“To help Natural Awakenings readers make the right choices, we’re offering a package of 4 Free Gifts for a limited time,” says McClure. Readers may bring this article to the Gardner’s Mattress & More location to see the latest natural organic sleep systems and claim the following gifts: FREE Gift #1: All-Natural Rubber Pillow ($40 value). You get this just for visiting the store. There’s no obligation to buy anything. Here’s why this is important: A good pillow is essential to your health, because it can gently support you in a healthy sleep position while providing comfort to your neck and shoulders. Doctors and chiropractors agree—nearly all neck and back problems are made worse by improper sleeping habits and bad or worn-out pillows. The All-Natural Pillow, reserved and waiting for you, is filled with soft, 100% natural rubber. Fact: About 10% of the weight of a 2-year-
old pillow is actually dust mite droppings—excrement. With one big exception: Dust mites hate natural rubber pillows, like the one waiting for you to pick up at Gardner’s. (Ask why when you visit—the answer will surprise you!) FREE Gift #2: Natural Mattress Guide ($9.95 value). Inside, you’ll discover little-known facts about how men and women are sleeping better on Natural and Organic Mattresses—waking up energized and more productive—and why ignoring problems with your current mattress can lead to depression, permanent health problems, and even damage family relationships. FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture. FREE Gift #4: $200 Savings Voucher, good toward the purchase of any Natural Organic Mattress in our store. This special $200 discount is not available to the general public. It’s only for you, as a reader of Natural Awakenings. “To see the difference that natural and organic sleep systems have made in people’s lives is nothing short of miraculous,” says McClure. Freelance writer Kevin Donlin is based in Minneapolis.
FREE READER’S GIFTS As a reader of Natural Awakenings, you are entitled to 4 FREE GIFTS by visiting our store and answering three simple questions. Bring this coupon (code: LB0921) to Gardner’s Mattress & More to receive: • FREE Gift #1: All-Natural Rubber Pillow ($60 value); 2nd is 50% off! • FREE Gift #2: Natural Rubber Mattress Guide ($9.95 value) • FREE Gift #3: Sampling of our Happy NiteZzz Lavendar CBD salve and CBD tincture • FREE Gift #4: $200 Savings Voucher on an Organic Natural Mattress Bring this coupon to the store at 830 Plaza Blvd. in Lancaster (behind Park City Mall, next to VanScoy Jewelers). There’s no obligation to buy anything-just answer three simple questions. Your Readers’ Gifts expire Sep. 30, 2021.
Gardner’s Mattress & More
830 Plaza Blvd., Lancaster, PA 17601 www.GardnersMattressAndMore.com
717-299-6228
LOVE YOUR BODY & Connect to Your Sacred Womb Space
eco tip
Shedding Light on Lightbulbs The Ins and Outs of Our Options
Don’t be left in the dark when choosing lightbulbs. Lighting accounts for up to 20 percent of a household’s energy bill, and untold numbers of bulbs end up in landfills. Let’s illuminate some bulb options to increase savings and reduce waste.
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Incandescent bulbs, the iconic symbol for a bright idea, were the only option until the early 2000s. They’re hot to the touch and no longer easy to find because governments worldwide have ordered them phased out to lower energy consumption.
Energy efficiency: Each bulb lasts one to two years, and 80 percent of the electricity is lost as heat. Cost efficiency: Estimated $4.80 to $7.01 annual cost of operation. Potential health risks: No toxic chemicals. They can cause burns or fires if hot from use. Proper disposal: Not recyclable. Throw away in garbage. Compact Fluorescent Lights (CFL) were a great answer to the incandescent bulbs that came before them as far as energy efficiency, but they have disadvantages, as well. Energy efficiency: About 65 to 75 percent more efficient than incandescent. Cost efficiency: Estimated $1.25 to $1.75 annual cost of operation. Potential health risks: CFLs contain small traces of mercury and emit puffs of toxic powder when they break. Visit the U.S. Environmental Protection Agency’s website epa.gov for safe clean-up instructions. Proper disposal: Go to Earth911.com to search for nearby CFL disposal facilities. Light Emitting Diodes (LED) bulbs are here to stay and illuminate the majority of households. To compute old bulb wattage compared to LED wattage, divide roughly by five or six. For example, a 60-watt incandescent bulb is equivalent to a 10-watt LED. It’s not an exact equation, but it’s close. Energy efficiency: Up to 83 percent more efficient than incandescent. Cost efficiency: Estimated $1.19 annual cost of operation per bulb.
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Potential health risks: Age-related macular degeneration is more likely with high exposure to low-intensity “blue light”; however, the warmer glow from LEDs typically used in home light fixtures is not the culprit. The “blue light” LEDs are typically glowing from computer screens, mobile phones and other devices or appliances. Proper disposal: Big-box and local hardware stores often offer free or lowcost recycling, as do online recyclers and local facilities because there are no toxins or hard-to-recycle wires.
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business spotlight
West End Yoga
Cultivates Collaboration, Wellness and Philanthropy by Lauren Sophia Kreider
W
hen Jessica Rodriguez heard West End Yoga (WEY) was closing in the summer of 2020, she immediately decided to purchase the studio. Rodriguez, a certified yoga instructor, recalls the uncertainty she was experiencing at that time, “I needed a sense of purpose in my life, and I knew owning and running West End Yoga was part of that purpose.” She jumped into business ownership with two feet and an open heart, offering a vast array of yoga and wellness classes and a hearty helping of community and philanthropic support. In addition to more than 20 different types of yoga classes, WEY incorporates innovative wellness events into its schedule, including an eight-week MindfulnessBased Stress Reduction (MBSR) course, yoga classes for children and workshops such as Ayurveda, arm balancing and classical Indian music led by John Protopapas. Reflecting on the diverse offerings at WEY, Rodriguez notes, “One of my goals is to maintain an environment where any ‘body’ looking for a movement or spiritual practice will feel comfortable and have the space and safety to access it.” For those new to WEY or yoga, Ro-
driguez suggests taking several classes to discern which style best supports their needs and abilities. She also invites students to call or email her with questions and concerns. “I guide people in identifying a yoga routine that fits their lifestyle and helps them set realistic expectations of their practice,” she says. One-to-one yoga classes are also available for individuals seeking instruction before taking a class and providing support for
students wishing to advance their practice or wanting feedback on their alignment. Passionate about championing other Lancaster-owned businesses and giving back to those in need, WEY boasts monthly Poses with Purpose classes that integrate community service with yoga. Classes are by donation, led by certified yoga instructors and take place at various locations throughout the county. The proceeds benefit Lancaster Food Hub, Discerning Eye Community Agriculture, Meals on Wheels, YWCA or Community Action Program. WEY students may choose between several payment options, including single class payment, a 10-class pass and monthly or annual community memberships. Memberships consist of unlimited yoga classes for the selected timeframe and discounts to studio events and various local restaurants and businesses. “I want every person at WEY to feel embraced and supported. All people, regardless of their level of experience, clothing, body type or beliefs, are welcome here,” says Rodriguez. Location: 221 W. Walnut St., Lancaster. For more information, call 717-406-9681, email Reach@WestEndYogaStudio.com or visit WestEndYogaStudio.com. Lauren Sophia Kreider is a frequent contributor to Natural Awakenings, Lancaster-Berks magazine.
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conscious eating
Foraged Fungi Fare Cooking with Wild Mushrooms
W
ild mushrooms can infuse exciting new flavors and textures into familiar dishes, along with a taste of the local terroir, the natural habitat, from woods to plate. “I first encountered wild mushrooms through local foragers, then later from specialty food purveyors who would fly mushrooms from around the world into our kitchen. They were the most unique ingredients I could find, offering colors, flavors and textures I had never experienced … pure catnip for a chef,” says Alan Bergo, a Minnesota chef and author of The Forager Chef ’s Book of Flora. Recipes at ForagerChef.com feature more than 60 species of wild edible fungi, from common deer mushrooms to prized porcinis. The intriguing flavors of wild mushrooms in part come from their diets, akin to the difference between grain- and grass-fed meats. “For fungi, their food is their habitat. Cultivated mushrooms have less variety of the micronutrients and secondary metabolites that can add flavor to a wild mushroom,” says Eugenia Bone, a New York City food journalist and editor of Fantastic Fungi: The Community Cookbook. Foraged fungi also offer a host of nutritional benefits surpassing commercially grown mushrooms. Wild mushrooms like chanterelles and morels can contain up to 1,200 international units (IU) of vitamin D per serving, whereas commercial mushrooms, typically grown in dark conditions, contain less than 40 IU, according to the Harvard School of Public Health. While foraging is the most satisfying way to procure wild mushrooms, they are becoming increasingly available through farmers’ markets, online purveyors and gourmet stores.
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by April Thompson
Some species that grow wild throughout North America such as oysters, maitake (hen of the woods) and lion’s mane are also grown commercially; these can be suitable for transitioning from buying to hunting. Sam Fitz, owner of ANXO Cidery & Tasting Room, a neighborhood taproom in Washington, D.C., picked up mushrooming when COVID-19 hit, in part mentored by the restaurant’s wild food purveyor. Fitz started ANXO making hyperlocal ciders from crabapples foraged on bike rides through the nation’s capital, salvaging fruit that otherwise would go to waste. Today, the seasonally focused menu often features wild fungi and other foraged ingredients from savory tartelettes made with beech and hedgehog mushrooms to cocktails made from bitter boletes. One of ANXO’s signature dishes is a vegan “chicken of the woods” sandwich, served hot, Nashville-style. This orangecolored tree mushroom, also known as sulphur shelf, has a taste, texture and color that so closely resembles chicken that many recipes use it as a meat substitute. “People are so blown away by its meaty texture they can’t believe they are being served mushrooms,” says Fitz. When preparing mushrooms, “Forget what you know about cooking vegetables,” says Bone. “Also forget the notion that mushrooms are too delicate to take washing or high heat. Mushrooms are extremely hardy because of the chitin in their cell walls, a compound that is more like finger-
nails than the cellulose of plants. You can cook mushrooms twice and they will still retain their integrity.” Because the amino acids in mushrooms respond to heat more like meat than vegetables, Bone suggests searing mushrooms on the grill or under the broiler. “A slice of maitake will cook beautifully on the grill,” she says. When cooking a particular species for the first time, Bone recommends ovenroasting the mushrooms wrapped in parchment paper. “When you open up the parchment, you can really smell the mushroom. It’s a wonderful way to pick up subtle flavor differences and see how the mushroom handles,” she says. Since fungi take on all sorts of shapes and sizes, Bergo suggests letting a mushroom’s morphology inform how to cook it. Lion’s mane, for example, has a texture that mimics crabmeat, so faux crab cakes make a fun dish that honors its form. “Chefs tend to chop things up, but I prefer to cook many mushrooms whole, especially when they have interesting shapes,” says Bergo. One of the chef ’s go-to preparations of oyster mushrooms is to toss large pieces in seasoned flour or brush them with mustard, then bake until crispy. “They turn into cool-looking, crispy croutons you can put on a salad or eat as a snack,” he says.
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mushroom delights
yield: 1 serving per 4 ounces mushrooms 4-oz pieces of hen of the woods (Grifola frondosa) mushrooms, broken into large clusters Kosher salt Cooking oil as needed, about ¼ cup Clean the hens by swishing them in cool water, gently peering inside the caps to make sure they are cleaned, trimming with a paring knife as needed, then allowing to drain on paper towels. Heat the oil in a pan or on a griddle until hot, but not smoking. Add the mushroom clump and season with salt, placing a weight— like a rock, log, crumbly wood or cinder block wrapped in foil or a pan—on top, then cook until the underside is deeply caramelized, then flip and repeat. If the pan gets dry, add a little more oil. When both sides of the mushrooms are deeply caramelized and browned, serve immediately, with extra finishing salt on the side. Recipe from Alan Bergo, ForagerChef.com.
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including a wide selection of salt- and sugar-free spices
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Hen of the Woods Steaks
Alan Bergo, ForagerChef.com
Wild mushrooms are a culinary delight, but beginning foragers should harvest with caution. The forager’s rule of thumb is to be 100 percent sure of an identification 100 percent of the time given that toxic lookalikes can exist. It’s also important to try a small amount of a mushroom the first time around, as some individuals can respond adversely to a particular species despite its general edibility.
Lion’s Mane Crab Cakes
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photo by Evan Sung
Warm Endive and Oyster Mushroom Salad
2 Tbsp olive oil ½ cup minced shallots 1 tsp sliced garlic 1 to 2 tsp grated ginger Freshly ground black pepper 6 oz oyster mushrooms 1 Tbsp white or black sesame seeds 2 marinated white anchovy fillets, chopped 2 Belgian endives, leaves separated and cut into 2-inch sections ½ Meyer or regular lemon Pinch of kosher salt ⅓ cup chopped fresh cilantro or flat-leafed parsley for garnish 2 whole scallions, chopped diagonally for garnish Drizzle of high-quality white truffle oil for garnish (optional) Grated Parmigiano cheese for garnish (optional) In a wide skillet, heat the olive oil over medium high heat. Add the shallots and garlic, and sauté until golden, a few minutes. Stir in the ginger and pepper to taste. Tear the oyster mushrooms into bite-sized pieces and add. Cook for about 5 minutes, flipping the mushrooms over, until they release their liquid. Add the sesame seeds and toast them in a bald spot in the pan for a minute or so. Turn the heat down to medium, add the anchovies and endives, and cook until the endives wilt, a few more minutes. Take off the heat, add the lemon juice and season with salt. Garnish with the cilantro and scallions, and optionally, white truffle oil and a sprinkle of the cheese. Recipe by Annaliese Bischoff from Fantastic Fungi: The Community Cookbook, edited by Eugenia Bone.
Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.
Yield: 6-8 crab cakes 1 lb fresh lion’s mane mushroom 2 eggs 1 Tbsp Old Bay seasoning Fresh tarragon, chopped (small amount) 1 Tbsp dried oregano
¼ cup fresh basil, chopped ½ cup green onion, chopped Dash of garlic powder 1 Tbsp each sea salt & cracked black pepper 1 cup breadcrumbs
Pre-heat oven to 350ºF. Shred the lion’s mane mushroom by hand into mixing bowl. Make lump crab-sized pieces and chunks. Also make sure there is a good ratio of finely shredded lion’s mane to fill gaps between the larger lumps of lion’s mane mushroom. Add all ingredients to mixing bowl. Hand mix well. Shape lion’s mane mixture into “crab” cakes. Add preferred oil or butter or fat to a pan over medium heat. Brown both sides of the cakes in the pan. Add an extra dash of Old Bay seasoning during this step if desired. Place browned cakes onto into the oven to finish cooking for 30 minutes. Serve with a garlic aioli or honey Dijon mustard. Recipe by Drew Zimmerman, gourmet mushroom grower and owner of Unkle Fungus Mushrooms, located in southern Lancaster County. Connect at UnkleFungusLLC@gmail.com. For more information, visit UnkleFungus.com.
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wise words M. Harnish Counseling & Spiritual Direction
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Martha Beck on Living with Integrity by Sandra Yeyati
A
monthly contributor to O, The Oprah Magazine, for the last 17 years, Martha Beck, Ph.D., is a Harvard-trained sociologist and New York Times bestselling author of nine nonfiction books, one novel and more than 200 magazine articles. Her most recent book is The Way of Integrity: Finding the Path to Your True Self.
Why did you write this new book?
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They say the truth will set you free, so 30 years ago, I decided I wouldn’t lie once for an entire calendar year, and it completely changed my life. Ever since, I’ve done integrity cleanses: If anything doesn’t feel like my real self, if it isn’t what I really want to do or what I truly believe, I just won’t do. I started my last integrity cleanse seven years ago, and I’m still in the middle of it because it’s so liberating, dramatically improving my health, business and relationships. After 30 years, I have a method, so I decided to share it with people.
How do you define integrity? The word comes from the Latin integer, meaning whole or undivided. In engineering, if an airplane is in perfect structural integrity, it can do amazing things. But if its parts aren’t all working in harmony with each other, it may not take off, it may be impossible to steer, it may crash. Being in harmony with your true self enables you to do all the things that will most fulfill you and to realize your destiny if you believe you have one—and I believe we do.
Why, when and how do we lose sight of our true selves? From the moment we’re born, we start
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getting messages from people about how they’d like us to behave. We try to do it to fit in, to belong. When someone tries to get us to do something that isn’t true for us, we abandon ourselves and decide to do what pleases them. Every person I’ve worked with, including psychopaths and murderers, has at some point said, “I need to please people. I need to be admired. I need to be liked. I need to be accepted.” It’s such a deep part of the psyche that we will abandon our own comfort to satisfy it, and we won’t even know that we’re out of integrity.
How does this inner conflict manifest itself? When you stray from your integrity, it’s an abandonment of self. You’ll feel a deep but sometimes subtle unease. Most of us are trained not to notice, but if you’re not paying attention to your own truth
and what you really want, you eventually develop symptoms. The most painful is loss of meaning in your life. Without a sense of purpose, our lives start to feel dull, and then we start to experience anger, sadness, grief, irritability, anxiety and depression. If we don’t pay attention, our bodies start to give out because we’re deeply biologically programmed to tell the truth. Our career and relationships start to fall apart, and often we end up being addicted to cope with the pain.
How do we regain our integrity?
You feel what you’re feeling and notice any place you’re uncomfortable, which is information that’s always available to you. Many of us are frightened to do that and maybe haven’t done it for many years, but once you find out you’re not comfortable, I advise making a series of one-degree turns away from the things that aren’t right for you, nudging yourself gently toward things that make you happy every day. As you edge your life in that direction with small changes, enormous things can happen.
What are the benefits of living with integrity? Any time we yearn for something in a very deep, intense way, it’s always immediately given to us, but it’s sent to the place that is our real home, which is peace. It waits for you there. When you get into your integrity, you find incredible peace. And at that point, everything you’ve wanted in your whole life seems to be waiting for you. Peace is your home. Integrity is the way to it, and everything you have ever longed for will meet you there.
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Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.
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oung children are naturally curious and inventive, yet research shows that their creative thinking skills peak at around age 6 and start to decline once they start formal schooling—a trend that’s accelerating in recent years with kids’ heavy digital use. This doesn’t bode well for their future on our rapidly changing planet. “Our world continues to evolve at an unprecedented rate. It’s estimated that many of the jobs we will need in 10 or 20 or 30 years haven’t yet been invented,” says children’s education psychologist Charlotte Reznick, Ph.D., author of The Power of Your Child’s Imagination. “Kids of today need to stretch their creative juices to come up with these new jobs and prepare for an ever-challenging and changing world.” Parents are integral in nourishing creativity, but according to research from the Lifelong Kindergarten Group at the Massachusetts Institute of Technology Media Lab, the role of parents is less about “teaching” creativity and more about creating a fertile environment in which creativity will take root, grow and flourish. Establishing that rich forum involves some simple strategies. Encourage their curiosity. “An attitude of curiosity connected to wonder, acceptance, flexibility and openness can bring out innovation and novelty,” says Reznick. That means not only being responsive to kids’ questions like, “Why do strawberries have seeds on the outside?” but also engaging their imagination to explore the world and to solve everyday problems. “Ask them, ‘What would it take to finish this project?’ Make it fun, brainstorm and mind-map, rather than make linear lists,” she suggests. “Ask open-ended questions, perhaps a bit out of the norm. ‘How did you feel when you were writing that short story? What colors crossed your mind as you were singing? What music was flowing through
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your body as you were painting?’ The idea is to mix things up a bit to allow a new take on your child’s emerging creativity.”
I turned off the screens and stopped trying to provide entertainment for my children and the results were amazing.
Let them follow their bliss. “The biggest mistake I see parents making in wanting to encourage creativity is leading their children and telling them what to do,” says Jen Lumanlan, host and founder of the research-based parenting podcast YourParenting Mojo.com. “When we instead see our role not as being the Sage on the Stage but rather the Guide on the Side, we don’t have to drag the child through a curriculum kicking and screaming; instead, the child asks us for more opportunities to follow their interest. They will ask insightful questions, read books, watch videos, draw their ideas, consult with experts, put on plays, develop an understanding of the world with their whole bodies (not just their heads) and teach others. It’s truly incredible to see.” Make creativity easy. Having lots of paper, paints, pens and other craft items on hand in a place where a child can easily access them enables creativity to flow when the mood hits. “You don’t have to have a huge budget for supplies. Save old cardboard boxes, empty paper towel rolls, cereal boxes and scrap paper. Give your child some markers and masking tape. I bet you’ll be amazed at what can be created from the simplest materials,” says Liam Davies, a Berkeley dad of two who blogs about sustainable family fishing at FishingCommand.com.
“Have plenty of loose parts available. Loose parts can be anything your child turns into something else,” suggests Maria Kemery, of Philadelphia, who blogs at the parenting website PlacesWeCallHome.com. “Bottlecaps become money, scarves become a doll’s dress, clean recycle bin items become robot parts or a collection of acorns becomes a bowl of soup. Having an assortment of loose parts encourages your child to engage in symbolic play (substituting one item for another), which builds creativity.” Allow them to be bored. “Kids often complain they are bored. I love that, because bored is also where new ideas come from,” says Reznick. “Our mind abhors a vacuum, so sooner or later, a creative spark will ignite.” That’s what Lorton, Virginia, mom Lauren Schmitz, who blogs at TheSimpleHomeschooler.com, witnessed. “I turned off the screens and stopped trying to provide entertainment for my children and the results were amazing. My middle child, who is the most screen-obsessed kid that I know, started doing things like making her own magazine, building dioramas and putting on plays. She suddenly wanted to paint, build a robot and learn about aerial dancing. Boredom is the best way to give a child space to think, create, imagine and build.” Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.
C h i l d h o o d s h o u l d b e j o yful. E d u c a t i o n s h o u l d b e e x p e r i e n ced. C h o o s e a s c h o o l t h a t p r i o r i t i z e s both.
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H
orses are being increasingly used to help people work through emotional and physical challenges, and for good reason: Numerous studies have shown that equine-assisted therapy helps with anger, anxiety, depression, post-traumatic stress disorder and dissociative or other emotional problems. It works whether the therapy involves riding or simply feeding and grooming. Building the relationship increases people’s self-confidence, social skills, trust, empathy and emotional regulation, and helps them establish routines, structure and a sense of responsibility—all skills that are transferable to daily life.
Equine Psychotherapists Equine-assisted psychotherapy involves counseling with a mental health professional and time riding or caring for a horse. The horse is considered a co-therapist. Forming a relationship with an animal that weighs 1,000 pounds or more may be intimidating, but the required vulnerability and trust is part of the process. “Horses show us how to live together in harmony. They teach us about acceptance of others and of ourselves,” says Marcy Tocker, clinical mental health counselor and founder and executive director of Grey Muzzle Manor Sanctuary, in Mohrsville, Pennsylvania. “In some cases, I see results more quickly using equine therapy than solely with office therapy. I also see more motivation from typically resistant clients because this can actually be fun, too,” says Meagan Good, a counselor and owner of Take Heart Counseling & Equine Assisted Therapy, in Wernersville, Pennsylvania. “Horses are relationship-oriented and intuitively sense and honestly respond to the emotions of those around them, which makes the horse-human bond a powerful healing mechanism.” “Horses have similar emotions to humans—they get stressed out, happy, impatient. That’s why equine-assisted services are so popular,” says Traci Leigh, equine manager and instructor at Dream Riders TLC, in Crystal Lake, Illinois.
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Horses as Healers
Therapeutic Riding Beyond working as co-therapists for emotional issues, horses are excellent for occupational, speech and physical therapy. “Riding a horse rhythmically moves the rider’s body in a manner similar to a human gait. Their pelvic movement is the same as ours, so riders with physical needs often show improvement in flexibility, balance, muscle strength, circulation and breathing,” says Pamela J. Rogan, founder, executive director and certified therapeutic riding instructor at Harmony Farms, in Cocoa, Florida. “It will also enhance a rider’s quality of life, build confidence, independence and self-esteem. This is particularly true of riders with emotional or behavioral disabilities.” Research shows that children and adults with cerebral palsy, multiple sclerosis, stroke and other conditions that affect motor control saw improvements in balance, gait, gross motor function and posture after several weeks of equine-assisted treatment.
Horses at Work “I look for horses who are not afraid of new things, but curious about them … a horse that thinks through a new situation, that expresses himself freely and that enjoys interacting with humans,” says Good. “From there, my professional team works on building a relationship with that horse so that the horse feels safe to build relationships with clients who may or may not have any horse background.”
Horses are relationshiporiented and intuitively sense and honestly respond to the emotions of those around them, which makes the horse-human bond a powerful healing mechanism. There are certifications and advanced courses that ensure appropriate training of the therapists and instructors, the safety of the people receiving services and the training and well-being of the horses. Reputable organizations include the Equine Assisted Growth and Learning Association (eagala.org), the Professional Association of Therapeutic Horsemanship International (pathintl.org) and Natural Lifemanship (NaturalLifemanship.com). “In addition to requiring that the horses are quiet, gentle animals and physically and mentally sound, they are trained to be desensitized to noise, wheelchairs, walkers and different types of therapeutic equipment that riders may need for safety or postural assistance,” says Leigh. Her horses get four weeks off every year and work a schedule that ensures ample time to rest and recharge during the day. “The horse is a co-therapist. They are doing a job, and it’s a not an easy job,” says Tocker. “To ensure the well-being of our equine therapists, they get ample time off and massages. They’re taking on a lot, so we want to make sure they don’t burn out.”
“I have horses that seem to step in and ‘protect’ clients when they are feeling vulnerable. I have horses who try to help regulate the anxious client by breathing or yawning or nuzzling,” says Good. “For the most part, we trust the horses to just be themselves, and what they bring is always helpful for the client.” “Horses are able to be present and focus solely on what is going on around them. They do not think about the future or the past or judge people based on what they look like or what experiences they may have had,” says Tocker. “I feel like I witness miracles every time I do a session at the barn.” Julie Peterson writes about health and wellness from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.
Local Resources Building Bridges Foundation (Veterans) BuildingBridgesFoundation.org Grey Muzzle Manor GreyMuzzleManor.com Greystone Manor Therapeutic Riding Center GreystoneManorTRC.org Shady Hollow Assisted Riding HugAHorse.com Take Heart Counseling & Equine Assisted Therapy TakeHeartCounseling.com Triangle Therapeutic Riding TriangleTR.org
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of the yogic system designed to quell the body’s programmed “fight-or-flight” responses. Founded on yoga, psychology and neurobiology principles, the approach is in harmony with the ancient yogic concept of samskaras, or memories imprinted on our cellular consciousness. People from many walks of life can benefit from traumasensitive yoga including bullied teens, women rebounding from abuse and anyone impacted by pandemic turmoil. Research published in the journal Military Medicine in 2018 reports that U.S. veterans of the wars in Afghanistan and Iraq that participated in a one-hour vinyasa-style yoga session for six weeks showed significantly lowered post-traumatic stress disorder (PTSD) symptoms, as well as less insomnia, depression and anxiety.
Trauma-Intelligent Fitness
Yoga to Heal Trauma Soothing Poses Calm the Nervous System by Marlaina Donato
G
etting on the yoga mat can be a powerful stress-buster that lowers blood pressure and excessive cortisol, but yoga can offer an added boon for those living with the lasting effects of traumatic events. Trauma-informed yoga (also called trauma-sensitive yoga) is a promising therapeutic branch
Yoga performed with trauma sensitivity can pick up where talk therapy leaves off, targeting the amygdala, the danger detector in the brain, and the vagus nerve that runs from the brain to the abdomen, which plays a vital role in processing trauma. “Somatic processing and treatment methodologies like yoga are now being used to help repair and rebuild distressed nervous systems, which in turn helps the brain integrate and ‘file’ distressing memories,” says Beth Shaw, founder of YogaFit Training Systems Worldwide, the largest yoga teacher training school in North America, and the author of Healing Trauma with Yoga: Go From Surviving to Thriving with Mind-Body Techniques. The Fort Lauderdale-based yoga therapist and entrepreneur highlights the body’s role in trauma and stress. “The brain rewires itself around the traumatic event and memories stored in the tissues throughout the body. Yoga can help to free those memories, alleviating troubling emotions and thought patterns, as well as chronic somatic tension and hypervigilance.” Shaw draws upon new psychological and neurological discoveries, including polyvagal theory, that help explain the full impact of
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Soothe your mind, body, and soul and promote healing through nature with a 75-minute beginner yoga class, modified to accommodate various levels of ability, and a restorative 30-minute meditation session in our garden.
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trauma and most importantly, how and why yoga helps to lessen these impacts. Trauma-informed yoga keeps the nervous system in mind, excluding poses and breathing techniques that might provoke a sense of vulnerability or overstimulation. Trained teachers adhere to non-touch assistance methods and often opt for well-lit studios to avoid a possible triggering atmosphere. A trauma-informed yoga teacher knows the inner workings of the nervous system,” explains Mandy Eubanks, a trauma-trained yoga educator and certified yoga instructor in Tulsa. “We have respect for the variety of responses that our clients have to yoga, meditation and breathwork practices. For example, we understand deep breathing will be calming to one person and agitating to another. We normalize clients’ responses and work with them to find an effective technique for that individual.” Teachers with specialized training and access to props can also support people on a yoga journey that are limited physically. Eubanks emphasizes, “Yoga truly is for everyone and every body.”
The Power of Choice and Individuality
OF
Lisa Danylchuk, the Oakland-based author of Yoga for Trauma Recovery: Theory, Philosophy, and Practice, underscores that in a trauma-informed environment, everything a teacher instructs is an offering
or invitation. “This is important because people who have endured trauma have often not had a say over what happens to their bodies. A good trauma-informed class cultivates somatic and psychological resources, and focuses, above all, on cultivating a sense of physical, mental, emotional and spiritual safety.” The founder of The Center for Yoga and Trauma Recovery believes it’s important to be responsive to individual needs. “Trauma affects so many different individuals and groups of people and in such a variety of ways that it is impossible to give one prescription. Some people might benefit from a weekly, 60- to 90-minute vinyasa-style class. Others might benefit from a short, fiveminute daily restorative practice.” Shaw also stresses a tailored approach. “How one wishes to practice is up to the individual, but I suggest a combination of both one-on-one instruction and class format. If someone is in the throes of trauma, they will need a private session to start.” Eubanks adds the importance of consistency. “In my experience, it is about finding which yoga practices work best for the client and then encouraging them to find time to practice every day. Yoga for PTSD is not a one-and-done deal. It takes time, effort and belief in oneself.” Marlaina Donato is a body-mind-spirit author and recording artist. Connect at AutumnEmbersMusic.com.
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THE AFTERLIFE FREQUENCY
green living
THE AFTERLIFE FREQUENCY: The Scientific Proof of Spiritual Contact and How That Awareness Will Change Your Life by
Mark Anthony, JD Psychic Explorer
®
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World-renowned 4th generation psychic medium and Oxford educated attorney Mark Anthony bridges the divide between faith and science in this fascinating afterlife exploration taking you around the globe, from the cosmic to the subatomic, into the human soul itself. Combining physics, neuroscience and riveting true stories this book: • Reveals how our “Electromagnetic Soul” is pure eternal energy which never dies. • Takes spirit communication, near-death experiences, and deathbed visions out of the shadows of superstition and into The Light of 21st Century Quantum Physics. • Teaches Anthony’s “RAFT Technique” to Recognize contact with spirits, Accept it as real, Feel it without fear, and Trust in the experience.
Healthy Cookware
• Provides hope for victims of grief, homicide, suicide, PTSD and survivor’s guilt.
How to Choose Non-Toxic Pots and Pans
• Illuminates how contact with spirits is a powerful instrument of healing and love.
by Amy Coyle
O
“To put it bluntly, this is an “amazing book that deserves to be enjoyed by millions of readers.” Gary E. Schwartz, PhD, Director of the Laboratory for Advances in Consciousness and Health, University of Arizona and author of “The Afterlife Experiments”.
“Mark Anthony shows that while we cannot control death, we can control how we understand and react to it in healthy ways.” Bruce Greyson, MD, co-founder of IANDS and author of “After: A doctor Explores what Near-Death Experiences Reveal about Life and Beyond”
rganic and locally sourced foods are eco-friendly and contribute to better health, a greener world and thriving communities. However, once the food is cooked, it may no longer be as healthy, depending on the cookware used. The myriad options, from classic pots and pans to the latest modern synthetic materials, can be confusing, but there are some basic factors to watch for in choosing environmentally sound and chemical-free cookware.
Ceramic Mark Anthony, JD Psychic Explorer author of The Afterlife Frequency and his other best sellers, Never Letting Go and Evidence of Eternity is cohost of The Psychic & the Doc on The Transformation Network and columnist for Best Holistic Magazine. He appears nationwide on TV and radio as an expert in spirit communication, near-death experiences, paranormal phenomena and as a legal expert. ®
To get your copy go to: Amazon, fine book stores or ATERLIFEFREQUENCY.com. Also available on audio, narrated by Mark Anthony, JD Psychic Explorer (Psychic Lawyer ) ®
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Pure ceramic cookware is made with clay and baked in a kiln. If made in Latin America, including Mexico, such items may contain high lead levels. It’s recommended that these pieces not be used to cook, serve or store food. A kit is available to test for contaminants, if desired. Pots and crocks derived from pure, uncontaminated clay are excellent for slow-cooking stews and sauces, particularly recipes containing acidic foods like tomato or cabbage. Cooking foods in earthenware dates back 15,000 years.
Cast Iron For classic, durable and versatile cookware, cast iron, although heavy, will last a lifetime. While some iron can transfer to food, it’s difficult to measure and depends on the pan and the food. Naturopathic doctor Kara Fitzgerald, in Newtown, Connecticut,
suggests caution. “If you have a history of iron overload (hemochromatosis), you should avoid cast iron cookware, especially for acidic foods.” Enameled cast iron has a nonstick, porcelain coating and is unaffected by acidity. Research published in the Japanese Journal of Hygiene suggests that the risk of acute or chronic toxicity associated with the use of this cookware under normal circumstances is extremely low.
Stainless Steel Stainless steel cookware is easy to clean and durable. It releases low levels of nickel and chromium if used to cook acidic foods, which is only a concern for those with corresponding sensitivities or allergies.
Copper High-quality copper pots and pans have a long lifespan and heat foods evenly. They are usually lined with stainless steel or tin to prevent toxicity. The U.S. Food and Drug Administration recommends staying away from unlined copper cookware because copper can leach into acidic foods like tomatoes, fish, processed meats, grains and citrus fruits. When the coating starts to wear off lined copper, it’s time to replace the pot or pan.
Ceramic-Coated Aluminum Aluminum dipped in a ceramic mixture is safe to use, but wears away over time. To preserve the surface longer, refrain from using metal utensils or scouring pads or putting it in the dishwasher. Once the coating is compromised, the cookware may be unsafe due to aluminum toxicity. Look for ceramic-coated pans that are PFA-, PFOA-, lead- and cadmium-free.
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Glass Glass cookware is a healthy option if it’s new and handled carefully. Glass is an inert material, so nothing reacts with it or leaches from it. However, it can break easily if exposed to extreme temperature changes. If any chips or cracks develop, discard it.
Nonstick Teflon coating, made from polytetrafluoroethylene, is for many consumers the go-to coating for nonstick cookware, but studies show that the chemical leaks into food at high temperatures or when scratched. Prior to 2013, the “forever chemical” perfluorooctanoic acid was used in the manufacturing process. Although discontinued after studies showed a possible link to cancer, older Teflon pans and those made in foreign countries still may pose a risk. Overall, the American Cancer Society considers Teflon safe. Caution should be used; however, once Teflon reaches 464° F, according to the Environmental Working Group, it begins to deteriorate. At 680° F, at least six toxic gases are released which may cause flulike symptoms. Still, some cooks find nonstick cookware to be convenient because the surface works for most foods. “As long as the coating on your nonstick pots and pans is intact without scratches, then they should be safe to use. Nonstick cookware is budget-friendly and easy to clean,” says San Luis Obispo County, California, nutritionist and cookbook author Carrie Forrest of CleanEatingKitchen.com.
Healthiest Choice “Stainless steel, cast iron and ceramiccoated pans don’t fully match the old-style nonstick ease, but are much better for you,” says kitchenware product researcher and designer Adam Heck, creator of TheGood LifeDesigns.com, in Toms River, New Jersey. “Grab a nonstick ceramic pan and use it only for busy days or super-delicate foods …. with proper care, you can enjoy years of use. Then, grab cast iron or stainless steel for everything else,” suggests Forrest. In the final analysis, the best cookware choice may be a variety of pots and pans for different meals and varied health concerns. Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.
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Visit our online calendar where you can find updated event and class information and share your events for free. WEDNESDAY, SEPTEMBER 1 Organic Apple Picking – By appointment thru 9/25. Visit Rodale Institute’s sprawling apple orchards throughout the month of September to pick your own organic apples. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org. Pregnancy Gathering – 6-7pm. Via Zoom every 1st Wednesday. Community, connection, and empowerment are so important during this transformative experience. Also appropriate for those who are looking for support after giving birth. $20-$50 pay-what-you-can. To register: Info@AmpersandIntegrative.com. AmpersandIntegrative.com.
THURSDAY, SEPTEMBER 2 Shamanic Drumming Circle – 6-8pm. Let the sound of the drum soothe tension and release unwanted energies. Bring a drum if you have one, or bells, gourd rattle or a native flute, a yoga mat, and a journal if you like. Suggested donation: $20. For info: RebeccaLPG@yahoo.com. Held every first Thursday at The Studio at the Marietta Community House, 264 W Market St, Marietta.
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Hospice Labor Day Auction – 8am-5pm. A fun-filled weekend with vintage finds, raffles, locally-made food, handmade quilts, vacation packages, original artwork, new and used tools, sports memorabilia and much more. All proceeds directly benefit Hospice & Community Care patients and families. Solanco Fairgrounds. LaborDayAuction.org. Baby in Tune Music Group – 9:30-10:30am. For parents/caregivers and newborns to 8 months. Provides emotional support for new parents, teaching soothing and bonding strategies and promoting neurodevelopment of the infants. Offered by a boardcertified music therapist, pre-licensed professional counselor, and certified doula. $25. Wyomissing Park trails. AmpersandIntegrative.com. Holistic Market Days – 10am-5pm. Every 1st Saturday. 150+ vendors of holistic retail, farm fresh foods, guest speakers, dancing, painting & games and more. Free entry. Pavilion at Leesport Farmers’ Market, 312 Gernants Church Rd, Leesport. Yoga on the Farm 10am-12pm. Soothe mind, body and soul with a 75-minute beginner yoga class, modified to accommodate various levels of ability, and a restorative 30-minute meditation session in the garden. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org. Grand Opening for Stardust & Love, LLC – 12-8pm. Grand Opening of retail space for ritual
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spiritual tools and practitioner community. Includes hourly prizes, giveaways, mead sampling, 10% discount on final purchase. 545 Cumberland St, Lebanon. StardustAndLoveLLC.com. Worship on the Ranch – 6-8pm. Live worship music on the hill in the pasture at sunset. Hot dogs, S’mores, snacks & refreshments by donation. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com.
MONDAY, SEPTEMBER 6 Hospice Labor Day Auction – 8am-5pm. See 9/4 listing for details.
TUESDAY, SEPTEMBER 7 Virgo New Moon Yoni Steam Women’s Circle – 6:30-8pm. Honor the feminine while sitting in a ceremonial circle with discussions, meditation, and a customized Yoni Steam. $45/$35 for members/$20 for circle only. Space is limited, registration required. Soul Centered Wellness, 2619 Leiscz’s Bridge Road, Suite 300, Leesport. 610-8234410. SoulCenteredWellness.org. Women’s Intro Writing Class – 6:30-8:30pm. 5 weeks thru 10/5. Via zoom. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfectionism and self-doubt. Beginners’ welcome. Sharing optional. Write From the Heart. Registration required: 717-393-4713. WriteFromTheHeart.us.
WEDNESDAY, SEPTEMBER 8 Newly Bereaved Program – 2-3:30pm. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-3912413 or 800-924-7610. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org. Men’s Group for Survivors of Child Sexual Assault – 6-8pm. Via Zoom.Wednesdays, 9/89/29. Men’s support group for education and connection. Free. Registration Required, men's support group for education and connection. For info and registration visit: SafeCommunitiesPA. org or call 717-560-9989.
FRIDAY, SEPTEMBER 10 Psychodrama 101: Rock &Role Play – 10am1pm. Via Zoom. Learn about the root of all creative arts therapies, including history, theory and practice. 3 CE and psychodrama credits. $70 by 9/7, $85 thereafter. Karen Carnabucci, LCSW, TEP. Lancaster School of Psychodrama & Experiential Therapies. 717-466-0788. RealTrueKaren.com.
SATURDAY, SEPTEMBER 11 Baby in Tune Music Group – 9:30-10:30am. See 9/4 listing for details. $25. Wyomissing Park trails. AmpersandIntegrative.com.
MONDAY, SEPTEMBER 13 Kids Cooking Club: Grilled Pizza Party – 4:306:30pm. Ages 7-12. Kids instructor Gwen Eberly teaches useful skills and confidence in the kitchen. Hands on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. Adobe Illustrator – 6-9pm. 10 wks/online. Beginners gain an orientation to the tools and interface, learn illustration creation methods and more, leaving with a well-rounded understanding of this application. $485. Register online. PCAD, 204 N Prince St, Lancaster. 717-396-7833. PCAD.edu. Horse Sense: Kids Equine Therapy Group – 6-7:30pm. 6wks thru 10/18. $75/session or $420 if paid in full up front. For info and to register: Info@TakeHeartCounseling.com. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com.
TUESDAY, SEPTEMBER 14
coping. For info/to register: 717-391-2413 or 800924-7610. Pathways Center for Grief and Loss. HospiceCommunity.org. Cooking Class: Apple Harvest – 6-8pm. Learn about the best varieties of apples and how to use them. You’ll leave full of ideas and ready for apple picking. Hands-On. BYOB. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. Voice Embodiment Class – 7:45-8:45pm. Online, 6 wks, thru 10/20. “Sing Your Heart Out.” Connect through singing, sounding/intoning, movement, joy, and reflection. Taught by Jen Lobo. Each class concludes with a restorative sound meditation with singing bowls. Space limited; registration required. $75/6 wks. ResonateYou.com.
FRIDAY, SEPTEMBER 17 Find the Brilliance & Creativity and Write That Book – 10am-12pm. Via Zoom. Whether your prospective book relates to your desire to educate, tell your story, or create a marketing tool, Karen will share and direct several interactive processes based on psychodrama and sociometry that prompt creativity and energy to help you move forward. $45. Registration required. RealTrueKaren.com.
Transforming Parenting – 11am-12pm. Via Zoom. 12 weeks. This supportive workshop guides parents to let go of their parenting past and move to a place of holding a safe space for their children using empowerment parenting. For info and to register: Colleen@Transforming-Parenting.com or 484-2696572. RechargeYourLifeLLC.com. New Beginnings Veterans Equine Assisted Therapy Group – 6-8pm. 6wks thru 10/19. Includes meal and group sessions with horses. Free thanks to sponsor Braver Together. To register: Info@TakeHeartCounseling.com. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com. Stress Management I: Resiliency & Performance – 6-7pm. Via Zoom. Learn strategies to build resiliency so you’re less impacted by stressors. Decrease burnout, increase performance, feel better, and benefit your relationships and physical health. $30/class or $80/ for 3 classes. Register by 9/12 by email: Ashley@ParagonLifeCoaching.com. 717925-0551. ParagonLifeCoaching.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 by email: MParadise810@comcast.net. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.
SATURDAY, SEPTEMBER 18
WEDNESDAY, SEPTEMBER 15
Cooking Class: Pasta 101-Gluten Free – 6-8pm. With easy tips and techniques, you’ll have the confidence needed to recreate these recipes in your own kitchen. Hands on. $75. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. The Gathering: Wild, Free & Unleashed – 6-7:30pm. A women’s circle to connect to your deepest, untamed instincts and unleash your wild woman. Meditation, movement, sharing, ritual, ceremony included. Registration required. $21. Soul Centered Wellness, 2619 Leiscz’s Bridge Road, Suite 300, Leesport. 717-269-9820. SoulCenteredWellness.org.
Voice Embodiment Class – 9:30-10:25am. 6 wks thru 10/20. “Sing Your Heart Out.” Connect through singing, sounding/intoning, movement, joy, and reflection. Each class concludes with a restorative sound meditation with singing bowls. $75 for six weeks. Registration required. Carriage House, Stauffer Park, 1241 Lititz Pk, Lancaster. 717-2907180 x 100. ResonateYou.com. Young Adult Grief Group – 2-3:30pm. Enables young adults to meet others who are grieving the loss of loved ones. This group will help young adults feel less alone, provide an opportunity to talk openly about their grief and learn creative ways of
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Take Heart Counseling Volunteer Orientation – 8-11am. Learn about volunteering with our horses in a hands-on way by doing barn duty with our staff. No horse experience necessary, just a heart to serve. Event is rain or shine, wear comfortable work clothes. Free. Take Heart Counseling, 699 Wooltown Rd, Wernersville. TakeHeartCounseling.com. Baby in Tune Music Group – 9:30-10:30am. See 9/4 listing for details. $25. Wyomissing Park trails. AmpersandIntegrative.com. VegFest – 12pm-5pm, Sat and Sun. Celebrate the plant-based lifestyle during a 2-day outdoor market with amazing vendors and food, art, yoga and a DJ. Tickets are free and timed. Goodie bags available for VIP ticket holders. Get your ticket at PAVegFest.com.
SUNDAY, SEPTEMBER 19 Reiki I Shoden – 9am-4pm. 9/19 & 9/26. Includes a strong focus on self-care techniques for reducing stress and promoting self-empowerment and will cover precepts, the history of reiki, techniques, meditations, and how to practice reiki on yourself and others. $185. Helene Williams Reiki, 313 W Liberty St, Lancaster. 717-269-6084. To register: HeleneWilliamsReiki.com. VegFest – 12pm-5pm. See 9/18 listing for details.
MONDAY, SEPTEMBER 20
"After a Morning's Walk in the Woods" is an image captured by artist Erica Millner of her harvest from a forest walk in Maine. Millner specializes in wood, silver and brass jewelry, vibrant acrylic paintings and colorful murals. Her creative talents also show up in the culinary arena with food preparation, presentation and photography. See her work and connect with Millner at MioStudio.com.
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their observations of the environment. Will take place on at Tanger Arboretum, in Lancaster and will explore sketchbooks and drawing. $25. Register online. PCAD, 204 N Prince St, Lancaster. 717-3967833. PCAD.edu. Guts & Glory – 11am-3pm. Expert lectures on nutrition, fitness and healthy living, healthy food and drinks for sale, live demos, kids zones on healthy eating and exercise, holistic experts, massage tent, farmers market, free health screenings, live music and more. Free to attend. Rain or shine. Pet-friendly new venue: Willow Glen Park, 94 Park Ave, Sinking Spring. MyGutInstinct.org.
MONDAY, SEPTEMBER 27
Women’s Memoir Writing Class – 6:30-8pm. 5 wks thru 10/18. Via Zoom. “Exploring Our Life Stories.” A safe haven for capturing the memories that matter to us most. No grades, grammar or judgement. Write From the Heart, Lancaster. Registration required: 717-393-4713. WriteFromTheHeart.us.
TUESDAY, SEPTEMBER 21 Stress Management II: Time & Energy – 6-7pm. Via Zoom. Learn strategies and tools to improve energy and productivity and managing to-do’s so you have more time and energy, are less stressed, and present for what matters most. $30/class or $80/ for 3 classes. Register by 9/19 by email: Ashley@ParagonLifeCoaching.com. 717-9250551. ParagonLifeCoaching.com. Survivor Voices – 6:30pm. Via Zoom. Interview with Cathy Collyer, a survivor & author, discussing accessing medical & dental care when you are a survivor of trauma. Free. Registration required. For info and to register visit SafeCommunitiesPA.org or call 717-560-9989. Character Design: Visual Storytelling – 7-9pm. Learn to create unique characters across a variety of media including animation, illustration, comics and video games. Will use Adobe and photoshop. Should be comfortable with drawing and computer skills. Access to a drawing tablet is required. 5 wks/ online. $120. Register online. PCAD, 204 N Prince St, Lancaster. 717-396-7833. PCAD.edu.
FRIDAY, SEPTEMBER 24 Ancestor Stories: An Experience in Family Constellations – 10am-12pm. Via Zoom. A selfexperience for participants interested in the method and how to use it in individual and group sessions. Two CE and psychodrama credits. $45. Karen Carnabucci, LCSW, TEP. Lancaster School of Psychodrama & Experiential Therapies. 717-4660788. RealTrueKaren.com.
SATURDAY, SEPTEMBER 25 Nature Journaling – 10am-12pm. A time-honored tradition practiced by ecologists, biologists and naturalists capturing the natural world by recording
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plan ahead SUNDAY, OCTOBER 3 Teen Fall Writing Workshop – 2-4pm. Oct 3, 17, 24 and Nov 7, 21. “Writing is Cool.” A safe and welcoming workshop to celebrate our ideas, hear our own voices, and wave good-bye to perfectionism and self-doubt. No grades, grammar, or judgement. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.
WEDNESDAY, OCTOBER 6
Kids Cooking Club: Fun Fall Dinner – 4:306:30pm. Ages 7-12. Give your kids a fun and creative outlet after the tediousness of school as they learn essential skills and confidence in the kitchen. Hands on. $70. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Thriving My Way Workshops – 6:30-8pm. Wednesdays: 10/6, 13, 20. Psycho-educational support group series to help you develop good coping mechanisms, set boundaries, get over feelings of self-doubt, shame, and fear, and build resilience. $60 for all 3 sessions. Registration required. Visit SafeCommunitiesPA.org or call 717-560-9989.
TUESDAY, SEPTEMBER 28
FRIDAY, OCTOBER 9
Stress Management III: Boundaries & Communication – 6-7pm. Via Zoom.If you regularly push yourself to do more, have a hard time saying “No,” or sacrifice what’s important to you (sleep, exercise, etc.) then learning how to set limits is a critical part of stress management. Register by 9/26 by email: Ashley@ParagonLifeCoaching.com. 717-925-0551. ParagonLifeCoaching.com. Man-to-Man: Grief’s Toolbox – 6:30-8pm. Grief is hard work, especially if you don’t feel equipped or supported. Join us at this men’s group, held monthly via Zoom, to learn about tools you can add to your “Grief Toolbox” to help you rebuild your life after loss. For info/to register: 717-391-2413 or 800-924-7610. Pathways Center for Grief and Loss. HospiceCommunity.org.
Journey with Tamar - Day Retreat for Survivors of Child Sexual Abuse – 9am-4pm.A day of reflection, connection and education. Breakfast and lunch included. Lancaster County location TBD. Free. Registration required. Visit SafeCommunitiesPA.org or call 717-560-9989.
WEDNESDAY, SEPTEMBER 29
Circle of Hope – 6:30-8pm. Via Zoom. Tuesdays 10/19, 10/26, 11/2, 11/9. Psycho-educational support group for adult survivors of child sexual abuse, at any stage in their journey. Free. Registration required. Visit SafeCommunitiesPA.org or call 717-560-9989.
Exploring Soft Material Sculpture Workshop – 6-9pm. Explore soft sculpture using craft foam on canvas board, layering colors and shapes to make a dimensional work of art. $45. Register online. PCAD, 204 N Prince St, Lancaster. 717-396-7833. PCAD.edu. Writing Workshop for Cancer Patients and Caregivers – 6:30-8:30pm. Weds thru 11/17. Via Zoom. Our workshops awaken the creative spirit gently, without intimidation or pressure. Free. Open to all patients and caregivers. Sponsored by Lancaster General Health/Penn Medicine Ann B. Barshinger Cancer Institute. Registration required. Please call LGH to register: 717-544-4636.
THURSDAY, SEPTEMBER 30 Cook the Book: Vegetables Unleashed by Jose Andres – 6-8pm. Enjoy a delicious and relaxing dinner with recipes from this amazing book that will have you falling in love with vegetables in every season. Demonstration. BYOB. $60, plus $25 for the book (a $39.99 value). Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. Digital Marketing: Facebook Paid Ads Workshop – 6-8pm. Via Google Meet. Learn how to set up paid, promoted Facebook ads for a Business Page on Facebook (and Instagram). Designed for beginners. $30. Register online. PCAD, 204 N Prince St, Lancaster. 717-396-7833. PCAD.edu.
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SUNDAY, OCTOBER 17 Reiki I for Health Care Providers – 9am-4:30pm. Two days: 10/17 and 10/24. Standard Reiki I class agenda plus reiki research, energy theory, and reiki in health care. 12.5 AHNA nursing contact hours. 12 NCBTMB massage therapy hours. Open to all. $200. Helene Williams Reiki, 313 W Liberty St, Lancaster. Register at HeleneWilliamsReiki.com.
TUESDAY, OCTOBER 19
SATURDAY, OCTOBER 23 Women’s Expo – 9am-2pm. Unwind and have fun while shopping, enjoying free spa treatments, watching a fashion show and demonstrations, and relishing in “me” time. 80+ exhibitors. Free online registration. Spooky Nook Sports, 2913 Spooky Nook Rd, Manheim. AGreatWayToSpendMyDay.com.
SUNDAY, NOVEMBER 14 Reiki II Okuden – 9am-4pm. 11/14 and 21. This two-day class introduces three of the reiki symbols and mantras and introduces the concept of distance healing. $225. Helene Williams Reiki, 313 West Liberty St, Lancaster. 717-269-6084. Register at HeleneWilliamsReiki.com.
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MONTHLY PLANNER flow, with a focus on breathing and listening to your inner guide. Register/pay online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com. Mindful Yoga – 5:45-6:45pm. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org.
OCTOBER
healthy planet
wednesday sunday Community Donation Flow – 9-10am. A soft vinyasa yoga class is fit or all levels of practice. Ideal for new students or those new to the studio. All are welcome. Suggested cash donation $5-20. Musser Park, N Lime and E Chestnut Sts, Lancaster. 717-406-9681. WestEndYogaStudio.com. Wisdom Circle – 9:30-10:30am. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484509-5073. KulaKamalaFoundation.org. Yin Yoga – 10:30-11:30am. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org. Contemplative Service – 5-6pm. Via Zoom. A simplified liturgy with readings and music. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Sunday Evening Meditation – 7-7:30pm. 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 Ask Herb Girl – 10am. Zoom Q&A with Embark Herbal's Herbalist for “Wise Oaks Introduction to Herbalism Class” students. Embark Herbals, 377 Church Rd, Mohnton. Tiffany@EmbarkHerbals. com. EmbarkHerbals.com. Tai Chi – 6-7pm.An ancient Chinese martial art that emphasizes deep relaxation of mind and body, promotes core strength, boosts blood circulation and increases mobility. $9. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
tuesday Contemplative Prayer/Meditation – 8-8:30am. Via Zoom. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Intuitive Hatha Yoga – 9-10am. May your intuition be your guide during this meditative class that includes traditional hatha yoga, a light modern
Mindful Yoga – 9-10am. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Gentle Yoga – 6-7:15pm. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org. Kirtan – 7-8pm. Kula Kamala Ashram, 17 Basket Rd, Alsace Twp, Reading. 484-509-5073. KulaKamalaFoundation.org. Ultimate Health Workshop – 7pm. 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
Living a Simpler Life NOVEMBER
mental health
Contemplative Prayer/Meditation – 8-8:30am. Free. Saint James Episcopal, corner of Duke & Orange, Lancaster. Contact Saint James Episcopal for link. SaintJamesLancaster.org.
conscious dying
friday
DECEMBER
Mindful Yoga – 9-10am. Via Zoom. Slow down your breath, your body, and your mind. $10, discounts available. Contact Saint James Episcopal for link. SaintJamesLancaster.org. Little Sprout’s Budding Herbalist Class for Homeschoolers – 10am-12pm. Online or InPerson. Help your child explore friendly herbs and their uses, fostering a connection to nature and an understanding of its gifts & marvelous healing powers. Embark Herbals, 377 Church RD, Mohnton. Contact Tiffany@EmbarkHerbals.com for details. EmbarkHerbals.com.
saturday Vinyasa Yoga – 9-10am. Vinyasa yoga, an energetic practice linking breath to movement. A mind + body connected practice. This flow is well suited for any yogi with options for all. Register/pay online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717406-9681. WestEndYogaStudio.com. Little Sprout’s Budding Herbalist Class for Kids – 1-3pm. Online or In-Person. Help your child explore friendly herbs and their uses, fostering a connection to nature and an understanding of its gifts & marvelous healing powers. Embark Herbals, 377 Church RD, Mohnton. Contact Tiffany@EmbarkHerbals.com for details. EmbarkHerbals.com.
holiday
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September 2021
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Copper Stops Germs Before They Spread
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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 JOHN MARINO ACUPUNCTURE
John Marino, MS, LAc Wenger Chiropractic 1516 Lititz Pk • Lancaster 717-397-5810 • JDMTherapeutics.com John Marino provides pain management and stress relief, helping people balance their lives with acupuncture, cupping, Tui Na and Gua Sha. With years of practice and education in Eastern Medicine and Asian Body Therapy, John is ready to help you achieve your optimal well-being.
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 25.
BODYWORK DéPROV MASSAGE THERAPY DJ Campos-Bard, LMT, CMMP 439 N Duke St, 2nd Fl • Lancaster 717-669-1030 DeProvMassageTherapy.com
If you are seeking relief from chronic conditions, suffering with anxiety and stress, or choosing massage for self-care, DJ Campos-Bard offers a variety of natural healing therapies to empower you to live a healthy and vibrant, pain-free life.
SOUL CENTERED WELLNESS
Courtney Crawford, LMT 2619 Leisczs Bridge Rd • Leesport 484-638-4946 • SoulCenteredWellness.org With 14 years of experience, Courtney Crawford, LMT, offers compassion and a desire to help clients reach their health and healing goals. Specializing in therapeutic and deep tissue modalities, she meets you where you are with a customized massage session. Courtney also specializes in hot stone, prenatal massage and cupping therapy. See ads, pages 47, 55, 56 and 58.
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
336 N Charlotte St, Ste 100 • 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 crueltyfree, sustainable and third-party tested. See ad, page 28.
INSHANTI PURE ESSENTIAL OILS
Debra Stoltzfus, Clinical Aromatherapist 48 Slaymaker Hill Rd • Kinzer 717-587-3990 Inshanti.com Inshanti’s CBD is full-spectrum (from the whole plant). It contains high CBD, low THC (below the federal legal limit), and is certified organic. Legal in all 50 states. Nonaddictive and non-intoxicating, and from a Kentucky farm that is pesticide-free, mold-free and federally regulated. See ads, pages 23 and 54.
YOUR CBD STORE
Stone Mill Plaza 1380 Columbia Ave • Lancaster 717-209-7123 Lancaster0108.cbdrx4u.com At Your CBD Store®, we bring superior, quality, hemp-derived products for people and pets to the market. Because our oils, tinctures, skin care and pet products are formulated using the whole plant, they contain a full or broad spectrum which includes cannabinoids and terpenes. See ad, page 29.
CHIROPRACTIC A THERAPEUTIC EFFECT
Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.
BLUE SKIES CHIROPRACTIC
Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998 • BlueSkiesChiroHealth.com Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.
HEATH CHIROPRACTIC & WELLNESS CENTER LLC Thomas Heath, DC 14 W Main St • Landisville 717-530-5555 HeathChiropracticAndWellness.com
For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain /Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 33.
JANGDHARI FAMILY CHIROPRACTIC Dr. Charles JangDhari Dr. Jessica Riehl 7 Center St • Intercourse 717-768-7148 JangDhariFamilyChiropractic.com JFChiropractic@gmail.com
JangDhari Family Chiropractic is committed to the health and wellness of our community. We provide quality chiropractic care and give back to many area charities helping ensure that the people of our community have opportunities to live well and live long.
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CHIROPRACTIC LINK CHIROPRACTIC CLINIC Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000 DrWachtmann.com
High-quality, patient-focused Chiropractic Care, and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefit check. See ad, page 13.
CLINICAL AROMATHERAPIST
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
INSHANTI
Liberty Place, 313 W Liberty St, Ste 263 • Lancaster 717-466-0788 • RealTrueKaren@gmail.com RealTrueKaren.com
Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ads, pages 23 and 53.
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 22.
Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com
COUNSELING
COACHING
COUNSELING FOR THE WEIRDOS
Diane Levenson, Spiritual Coach Alternative Healing of PA 2298 Willow Street Pike • Lancaster 717-847-3213
Using her gifts, intuition and training in spiritual (not religious) life coaching, reiki and more, Diane creates a safe space for growth and movement through transition and change, helping you f i n d y o u r s o u l ’s p a t h a n d supporting you along the way. See ad, page 45.
LAURAL MILLER COACHING Ampersand Integrative Wellness 7 Bristol Ct • Wyomissing AmpersandIntegrative.com LauralMillerCoaching.com
If you are stuck in any area of life (relationships, career, finances, passion, purpose or leadership), through awareness, empowerment and authenticity, we will transform your mindset so you can go from striving to thriving. See ads, pages 8 and 56.
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Bebe Martinez, LSW 929-224-7815 CounselingFTW@gmail.com CounselingFTW.com
A safe and welcoming space for loners, empaths, nonconformists, eccentrics, artists, creatives, energy healers and introverts to be their authentic self. Offering individual and couple sessions addressing relationship and intimacy issues, depression, PTSD, sexual trauma, troubles with career and life transitions. There is no need to do this alone.
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.
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M. HARNISH COUNSELING & SPIRITUAL DIRECTION
Malinda Harnish Clatterbuck, MA (she/her) 228 E Orange St • Lancaster 717-875-5066 MHarnishTherapy.com The work of healing and formation begins as we listen to what is going on in our inner life, what is happening in our heart and in our head. Using compassion and deep listening, I will be present with you and help you along your way. See ad, page 38.
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 43.
DENTISTRY SCHWARTZ FAMILY DENTAL David A. Schwartz, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com
We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, nonsurgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain, and headaches. Visit our website to learn more. See ad, page 17.
SUSQUEHANNA DENTAL ARTS Owen Allison, DMD 100 S 18th St • Columbia 717-684-3943 • 717-285-7033 SusquehannaDentalArts.com
We are a full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implantretained dentures and partials. See ad, page 5.
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DNA TESTING ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 56 and back cover.
FUNCTIONAL HEALTH AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com
At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, page 59.
FUNCTIONAL medicine FUNCTIONAL HEALTH OF LANCASTER, LLC
Dr. Mary Regan, CRNP 1695 Oregon Pike • Lancaster 717-490-6227 (call or text) MR@FH-Lancaster.com • 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 and nutritional support, addressing your important health needs and wellness goals. Membership plans available. See ad, page 13.
FUNCTIONAL NEUROLOGY AGAPE INSTITUTE of FUNCTIONAL HEALTH & CHIROPRACTIC Stephen A. Conicello, DC, EMT-P 735 Fox Chase, Ste 100 • Coatesville 484-593-0882 • AgapeFHC.com
At Agape Institute, we pride ourselves in finding out why your body has decided to become sick. Utilizing Functional Medicine and Functional Neurology, we assess the body in multiple ways to find out what’s driving sickness and disease. See ad, page 59.
LANCASTER BRAIN & SPINE 1361 Fruitville Pike • Lancaster 717-299-9600 LancasterBrainAndSpine.com
Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 12 and 15.
HERBAL MEDICINE EMBARK HERBALS
377 Church Rd • Mohnton 833-336-2275 EmbarkHerbals.com Let the healing begin! Community Herbalist Tiffany Davies offers custom herbal blends, bulk herbs, mushrooms, teas, tinctures, and natural remedies along with classes for all ages, workshops and more. Visit our website or call for a free consultation. See ad, page 40.
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 45.
HOLISTIC FEMININE HEALTH NATURE’S INTUITION
1390 Harrisburg Pike • Lancaster 610-763-0434 Natures-Intuition.com Nature’s Intuition offers a safe space for you to take an active part in your healing journey. With a passion for feminine health, and using movement to release frozen tension in the body, Ashley offers Yo n i S t e a m i n g , F e m i n i n e Embodiment Coaching, Menstrual Embodiment and Sensual Movement classes. See ad, page 32.
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 21.
HOLISTIC wellness JOCELYN BOETTNER
Soul Centered Wellness 2619 Leisczs Bridge Rd • Leesport 717-269-9820 • SoulCenteredWellness.org Jocelyn Boettner is a Shamanic Healing Practitioner, Breathwork M a s t e r , S B E M Wo m e n ’s Empowerment Coach, RYT200 Yoga therapist, Firewalk and Breakthrough Instructor, Trauma Bodytalk specialist, and Soul Guide. She is passionate about helping you break through your limiting beliefs and step into your soul’s epic journey. See ads, pages 47, 53, 56 and 58.
RESTORE YOUR ENERGY Deb Gallagher, RN, CLP Lancaster 717-203-9666 RestoreYourEnergy.org
Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.
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You are never too old to set a new goal or to dream a new dream. ~ C.S. Lewis September 2021
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HOLISTIC wellness
Integrative wellness
SOUL CENTERED WELLNESS
AMPERSAND INTEGRATIVE WELLNESS
Soul Centered Wellness offers The Sanctuary – a tranquil space for relaxation and self-care with practitioners who support physical, spiritual and mental balance through ancient healing practices – and the Mystical Boutique, featuring a variety of items to support your spiritual practice, well-being and healthy home. See ads, pages 47, 53, 55 and 58.
We provide the support you need to thrive! Our staff of wellness practitioners provides an integrative approach with services such as bodywork, fitness, grief support, mental health, nutrition, physical therapy, sound therapy, yoga and more. See ads, pages 8 and 54.
2619 Leisczs Bridge Rd • Leesport 717-269-9820 SoulCenteredWellness.org
HOME IMPROVEMENT DC EAGER SERVICES
Darlene Eager, Clutter/Hoarding Recovery Specialist 6 E Kendig Rd • Willow Street 717-989-5763 DCEager.com Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state. Free assessment. See ads, pages 5, 11 and 57.
HYPNOTHERAPY LANCASTER HYPNOTHERAPY
John Stewart, Hypnotherapist 717-340-3100 LancasterHypnotherapy@gmail.com LancasterHypnotherapy.com Ready to improve your life? Weight, smoking, anxiety, confidence, sleep, habits, athletic performance. Hypnosis is a timeproven process that empowers you to make substantial changes, allowing you to tap into your inner natural resources and take control of your life.
Integrative Medicine NICK D'ORAZIO, MD
Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.
7 Bristol Court • Wyomissing 484-516-2206 AmpersandIntegrative.com
INTEGRATIVE HEALING ARTS STUDIO Christina Rossi, Practitioner 546 Penn Ave, Fl 2 • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org
Providing an assortment of holistic healing services that include integrative massage therapy & bodywork, reiki & intuitive energy work, herbal medicine, aromatherapy, holistic nutrition, iridology, flower essences, Taoist arts, and spiritual guidance. Services, classes & healing boutique. NCBTMBapproved CE provider. See ad, page 26.
LAB TESTING ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ads, pages 55 and back cover.
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 34.
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 ads, pages 19 and 58.
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 30 and 31.
MATTRESS 1st
at Interiors Home 3130 Columbia Ave • Lancaster 717-390-2000 Mattress1stByInteriorsHome.com Offering organic and natural bedding, free from irritants, allergens, pressurepoint discomfort or temperature struggles, so that you are assured the best night’s sleep possible. Natura products are made with eco-integrity to ensure better health and better sleep. See ad, page 39.
MEDICAL MARIJUANA CURE PENNSYLVANIA
1866 Fruitville Pike • Lancaster 717-619-2873 CurePenn.com Medical marijuana in tincture, topical, capsule, extract, vape and flower form has been shown to be an effective alternative or supplement to pharmaceutical medications for a variety of circumstances. P E N N S Y L V A N I A We offer complimentary consultations 7 days a week with our pharmacists. See ad, page 27.
When setting out on a journey, do not seek advice from someone who has never left home. ~ Rumi 56
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MEDIATION/ CONFLICT RESOLUTION PANGEA MEDIATION
717-219-7174 Mila@PangeaMediation.solutions PangeaMediation.solutions At Pangea Mediation we aim to provide the space and tools needed to resolve conflicts in a healthy and productive manner through mediation, conflict coaching and training. We specialize in coparenting, separation & divorce mediation. Let's get started! See ad, page 24.
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 5, 11 and 56.
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 ads, pages 23 and 58.
NATUROPATHic doctor HEALTH FOR LIFE
Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com Learn how your symptoms are connected, get answers, and achieve improved health and wellbeing as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).
NUTRITION FUSION INTEGRATIVE HEALTH & WELLNESS
Dana M. Elia, DCN, MS, RDN, LDN, FAND 717-917-5259 FusionIHW.com At Fusion Integrative Health & Wellness, Dr. Dana Elia utilizes an integrative, functional and personalized approach to nutrition, health, and healing. Like a detective on a special case, she’ll uncover the root causes of challenging health issues so that you can feel well again. Most major insurance plans are accepted. See ad, page 25.
SHEEHAN NATURAL HEALTH IMPROVEMENT CENTER Dr. Keith Sheehan Laura Sheehan 1301 E King St • Lancaster 717-392-6606 SheehanNaturalHealth.com
Sheehan Natural Health Improvement Center provides holistic health care through nutritional counseling and whole food supplements. Our cuttingedge treatments have been found to help a broad range of symptoms and illnesses including fibromyalgia, depression, migraines and weight loss. From infants to seniors. See ad, page 35.
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 32.
parenting RECHARGE YOUR LIFE
Parenting Coaching & Anger Management Colleen Gensemer 484-269-6572 • RechargeYourLifeLLC.com Be the parent you want to be! Counselor, certified parenting coach and anger management specialist, Colleen Gensemer empowers parents and children of any age to increase trust, experience harmony in communication and healing in relationships. Zoom and in-person options available. See ad, page 12.
PET CARE FURDUNKIN
Mobile & Urgent Care 1090 N Charlotte St, Ste 102 • Lancaster 717-844-0097 Furdunkin.com
Just like you, we love our pets and believe they deserve the healthiest and most vibrant lives possible. We are a concierge veterinary service providing mobile, curbside veterinary care across Lancaster and Berks counties and beyond, and offering a new state-of-the-art urgent care and surgical center conveniently located near Franklin & Marshall College, Lancaster. See ad, page 4.
HOUNDS N HERBS, LLC
Dianne Wagman, President 101 E Broad St • Dallastown Info@HoundsNHerbs.com 717-804-9111• HoundsNHerbs.com Your local source for raw and all-organic natural pet foods, with a full line of organic pet supplies including pet CBD, nutritional supplements, cookies and treats, grooming supplies & apparel, bioDOGradable waste bags, de-shedding tools and gifts. Now open. See website for hours.
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 43.
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 meditation and student mentoring via Zoom. See ad, page 22.
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SOUND HEALING RESONATE YOU
SPIRITUALITY URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY
Jennifer Lobo Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com
Saint James Episcopal Church 119 N Duke St • Lancaster 717-397-4858 • UrbanWell.org
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.
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.
SHAMANISM
…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 ads, page 4 and this page.
THERAPEUTIC WRITING WRITE FROM THE HEART
Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and selfdoubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 23.
Thermal Imaging
RUNE READINGS by LIZ
ADVANCED THERMAL IMAGING
Soul Centered Wellness 2916 Leisczs Bridge Rd • Leesport 484-955-1114 SoulCenteredWellness.org
Pamela Howard, DC, CCT 550 Coventry Dr • Mechanicsburg 866-522-3484 AThermalImage.com
Using the ancient practice of Rune casting, Liz Lynam, Norse Shamanic Practitioner, creates sacred space for each client that allows their ancestors to help rebalance, restore, and discover their life's path. Also offering the healing energy work of Rune reiki. In-person or Zoom. See ads, pages 47, 53, 55 and 56.
Thermal Imaging is a safe, noninvasive way to visualize potential health concerns with early warning signs for a proactive approach to health, including breast health. Providing service since 2005, Dr Howard offers a complete package to include a report review, educational materials and referral sources.
SPECIALTY FOODS
Aqua Blue Wellness Center
KWEE-JACK FISH CO
Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com
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.
A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ads, pages 19 and 56.
Wild Alaskan Salmon & Halibut Shares 717-842-0180
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 ads, pages 23 and 57.
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 45.
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. Louise Konrath, instructor. See ads, page 4 and this page.
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 45.
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fast, reliable results you can trust: private • affordable • convenient
FAMILY HEALTH
LAB TESTING Any Lab Test Now The Shoppes at Bloomfield Village 235 Bloomfield Dr Building B, Suite 110, Lititz
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General Health Screening Food Allergy Testing Paternity Testing Saliva Hormone Testing Diabetes Monitoring STD Testing ...and more
Doctor’s order not required Monday - Friday 7:30am-3pm (717) 207-7604 AnyLabTestNow.com
