Natural Awakenings Lancaster/Berks December 2022

Natural Virus Killer Copper can stop a virus

before it starts

By Doug Cornell

Scientists have discovered a natural way to kill germs fast.

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

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

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

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

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

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

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

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

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

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

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

He hasn’t had a cold in 10 years.

Users say:

“It works! I love it!”

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

“Is it supposed to work that fast?”

“One of the best presents ever.”

“Sixteen flights, not a sniffle!”

“Cold sores gone!”

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

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

“Best sleep I’ve had in years!”

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

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

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

Soon people found other things they could use it against.

Colds Flu

Virus variants

Sinus trouble

Cold sores

Fever blisters

Canker sores

Strep throat

Night stuffiness

Morning congestion

Nasal drip

Infected sores

Infected wounds Styes Warts Ringworm

Other microbial threats

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

The EPA says copper works just as well when tarnished.

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

CopperZap® is made in the USA of pure copper. It has a 90-day full money back guarantee. Price $79.95. Get $10 off each CopperZap with code NATA33.

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

Buy once, use forever.

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

New research: Copper kills viruses in seconds.

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

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Season’s Greetings!

What a year we’ve had celebrating our 10th anniversary in print! So far, the response to our Reader’s Survey has proven to be a robust source of encouragement and inspiration for the years to come. Thank you for your kind words and expressions of gratitude! Over the years, the calls, letters and emails of support have been true gifts. Knowing how much you enjoy and appreciate Natural Awakenings and the information and resources we share has been our driving force. To the businesses and practitioners in our pages – we are so grateful to serve this community along with you, and to know that we are connected with like-minded people who seek to make our world a healthier and happier place. Thank you – all of you. We love what we do, and we love our community!

As this joyous season brings the year to a close, the holidays mean that for many of us preparations are underway for gathering, gift-giving and expressing gratitude to those we love. In a time of togetherness with family, friends and community, it seems fitting to reconnect and join with others – at a First Friday, by taking part in an event or spending a day on the Avenue in West Reading or in downtown Lancaster, shopping locally in our beautifully decorated towns or attending a festive tree-lighting, religious service or holiday concert.

When we come together, the simplicity of kindness, encouraging words and authentic listening have a positive impact and the sharing of personal stories strengthens bonds. Opportunities for social justice outreach and giving to those in need abound, and thoughtful holiday activities can contribute to spreading resources and easing stress for those facing hardship.

In our feature story, “Transforming Our World: Working Together for Meaningful Changes,” Linda Sechrist highlights an intentional approach for communities to have conversations that address conscious and relevant questions at this pivotal time. She describes programs underway in other towns, sharing examples of positive synergy as folks build bridges through conversations that explore solutions and conscious cocreativity. Discussions are centered in the context of systems theory, echoing the work of best-selling author Fritjof Capra and his ideas involving patterns of complexity, organization and evolution; in other words, how we live and grow together.

We have opportunities every day to establish important connections that support our living systems and an evolution towards greater inclusivity and wholeness. We trust you’ll find plenty of inspiration in our pages as we spotlight leaders in our community and elsewhere – practitioners and business owners using their life experiences, skills and personal efforts to support, encourage, inspire and provide healing spaces for others. Thank you for being a vital part of our Natural Awakenings community. Happy Holidays!

Co-Publishers/ Kendra Campbell

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Truce Road House Offers Respite

Truce Road House is a calming and comforting place. Owner Yvonne Stoltzfus asks, “Do you find it challenging to carve out time and space to simply be in the midst of daily life? At times we need a physical place to go to be rejuvenated and cared for. The house is designed with intention and creativity.” Clients may enjoy sitting rooms for calm and reflection, while creative prompts invite taking a soulful approach to the day without external demands.

The house is available to gather a small group of friends, co workers or family, and a nine-foot sycamore table provides ample space for crafting and creating. Lunch, coffee, tea and snacks are included. All the comforts of home are ready to enjoy. Stoltzfus notes, “We’ve thought of the details so you don’t have to. The invi tation of Truce Road House is to unwind from the press of time, to step out of daily routines, to be curious with a childlike wonder and to feel nurtured.”

Rental cost is $100 per person from 10 a.m. to 5 p.m. Location: 17 Truce Rd., New Providence. For more information, call 717-363-3166, email TruceRoadHouse@gmail.com or visit TruceRoadHouse.com. See ad, page 13.

Free Consults at GSL Organics

Candy Ann St. Martine-Pack with a client

Owner of GSL Organics, Candy Ann St. Martine-Pack, a certified aromatherapist and formula tor, is offering free skin consultations via phone, Zoom online or in person. She says, “Shopping for the right products is confusing.

At GSL Organics. you are talking with the person who makes our products and has over 25 years’ experience helping people with their skin concerns. Whether you want to maintain your skin wellness, improve or heal your skin, I am here to help you. Contact us to schedule your free skin consultation; we will discuss your concerns and how you can get organic and holistic relief.”

Seasonal blends include made-to-order Autumn Morning, Orange Jasmine, Vanilla Sandalwood and Tropical Cream. GSL Organics Products are “clean” and formulated without sulfates SLS and SLES, parabens, formaldehydes, formaldehyde-releasing agents, phthalates, mineral oil, petroleum, retinyl palmitate, oxy benzone, coal tar, hydroquinone, triclosan and triclocarban. They contain 100 percent pure organic essential and carrier oils with less than 1 percent of synthetic fragrances.

Location: 216 S. Church St., Quarryville. For appointments and more information, call 717-844-1444 or email Candy@GreenStreetLux.com. Shop online at gslorganics.org/contact-4. See ads, pages 21 and 53.

Shop Local and Save for the Holidays

Celtic Myth & Moonlight is participating in the West Reading Holiday Advent Calendar event that highlights local shopping in December with a 15 percent discount on jewelry in the store on December 3 and holiday sales on other wares in the store and online throughout the month. Owner Dorothy Knowles says, “Customers can enjoy special sale prices on gifts for everyone on their list, as well as stock up on herbs, candles, books and cards for themselves.”

Celtic Myth & Moonlight was established in 2003 to en lighten and inform those interested in the traditional wares and spirituality of the ancient Celts. Knowles shares, “By spinning a web which links the past to the present, the old ways are interweaved into our daily lives.”

Location: 641 Penn Ave., West Reading. For more information, call 610-685-2307, email CelticMythMoon@aol.com or visit CelticMythAndMoonlight.com. See ad, page 14.

Sing Out for Sanity

Polar Bear Run

The Sierra Club Lancaster Group will conduct the 13th annual Polar Bear 5K trail run/hike fundraiser at 10 a.m., Janu ary 15, 2023, in Lancaster County Central Park. All money raised supports regional efforts to end global warming and help finance the group’s popular “green project” grant program, which has awarded grants of up to $500 to 71 Lancaster County organizations over the past seven years, and free outdoor activities and educational programs designed to help people bet ter appreciate, protect and preserve the environment.

Voice

teacher and sound healing practitioner Jen Lobo Rose, owner of ResonateYou, will conduct a Sing Your Heart Out singing circle from 6 to 7 p.m., and Sound Meditation from 7:15 to 8:15 p.m., December 21, at The Yoga Place in Ephrata ($30 each or $49 for both. Sign up at TheYogaplaceInephrata.com/workshops).

She says, “This an opportunity to sing, move, release and be in community with others in a safe space. This is about releasing the voice for healing the body, combining voice and sound therapy for emotional and mental well-being!” The event repeats every third Wednesday of the month, online during the winter months and in person beginning in March.

The culmination of the series is a Summer Music Gathering, that will take place on June 3, 2023, at the Lancaster County Central Park, in Lancaster. The singing circles are process-oriented, not performance oriented, for beginning, intermediate and advanced singers. ($25 drop-in or $20 with a six-month commitment.)

For more information, email ResonateYou@gmail.com or visit ResonateYou.com. See ad, page 54.

The 5K fun run awards unique prizes and colorful ribbons to the overall top three male and female finishers, the first-, second- and third-place winners in differ ent age and gender categories, and the first three finishers (any age group) that race with their dogs. There also will be super door and dog prizes. Race day registration and check-in begins at 8:30 a.m. at park Pavilion 22 (Kiwanis Lodge). Dogs on a leash are welcome to run or walk with their owners.

Location: 1050 Rockford Rd., Lancaster. To register online, visit Tinyurl.com/Lancaster PolarBear2023. For more information, email SierraClubEvent@gmail.com.

Professional Coaching Offered at Functional Health

Functional Health of Lancaster is offering health coaching to assist patients on their wellness journeys because achieving personal health goals should not be stressful, overwhelming or lonely. The goal of health coaching is to provide ongoing instruction, encourage positive feedback and support the patient throughout the change process. An open house will be held from 5 to 7 p.m., December 8.

New health packages incorporate functional medicine and six-week or three-month nutrition and health coaching sessions delivered from well-trained professionals in functional medicine. Coach Jenn Hoover is trained through the Functional Medicine Coaching Academy.

Health coaching guides patients through the health transfor mation process in a true partnership between the coach and the patient, with the patient’s goals as top priority, encouraging ac countability and accomplishment.

Free initial consultations are available. Location: 2207 Oregon Pike, Ste. 301A, Lancaster. For appointments and more information, call 717-490-6227 or visit FH-Lancaster.com. See ads, pages 31 and 51.

Sharing is Caring

Cedar Meadow Farm is having a holiday sale, Spread the Health: Buy One, Gift One Free, on Lancaster-based cannabidiol (CBD) products through December 15. Their lotions, oils and salves make great stocking stuffers and are remarkably good for every body.

Farmer Steve Groff has rooted his products deep in his own expertise of regenerative agriculture because he realizes that soil health is the foundation of everything related to our own health. Nutrient-rich soil yields better produce and products, including the hemp planted on his farm. He says, “When a plant as amazing as hemp digs its roots into soil as rich in organic matter as we have cultivated, remark able things emerge.” Customers enjoy the benefits that come from the hemp oil extracts directly from the farm. Groff calls that “single-farm sourced,” and it’s rare in the industry to trace products all the way back to their roots. He remarks that better soil makes better oil.

For more information, call 717-723-3770 or email Hello@CedarMeadow.farm. Shop online at CedarMeadow.Farm. See ads, pages 16 and 50.

• Jaw clicking, jaw locking

• Jaw/neck/facial pain or headaches

• Ear pain, ringing in the ears, dizziness

• Restless sleep

• Loud snoring or periods of silence followed by gasps

• Mood changes (irritability, anxiety and depression)

• Trouble concentrating

• Unexplained weight gain

• Frequent heartburn and heavy night sweats

2433 Morgantown Rd #200 • Reading, PA 19607 1-888-TMJ-SLEEP․610-796-2835․TMJSleepCenter.com

HOLIDAY PICK-ME-UP

Take a moment out of your busy holiday planning for a relaxing treatment sure to bring you happiness. Treat your skin to a 30-minute express facial followed by a 30-minute head, neck and shoulder massage and your choice of a foot detox or a foot scrub. Perfect for a quick getaway or gift for someone special. We combine our sensational one-hour rejuvenating massage a with 20-minute peppermint foot scrub to give you that wonderful holiday feeling.

The Spa At Willow Pond

Steve Groff

Jenn Hoover

Choose Meaningful Gifts This Season

In this holiday season, Radiance/Herbs from the Labyrinth owner Sarah Preston would like to showcase their fair trade products such as sweaters, hats and gloves hand-knit in Peru and felted gnome ornaments, finger puppets and larger sizes for tabletop arrangements. There are cashmere ponchos and alpaca ruanas, recycled silk wraps, bells and windchimes from India and Nepal, hand-woven baskets from Ghana, bronze sculptures from Burkina Faso and more.

Other handmade items include earrings from local artisan Erica Millner; and silk camisoles and pillowcases dyed with plants by Preston. She says, “At Radiance, we believe in the importance of fair trade goods. That’s why we work to source our products in an ethical and sustainable manner to ensure that you can receive high-quality items.”

Location: 13 W. Grant St., Lancaster. Call 717-290-1517, email HerbsFromTheLabyrinth@ gmail.com or visit HerbsFromTheLabyrinth.com for more information. See ads, pages 15 and 51.

Pets Need Presents, Too

Tocelebrate the holidays, the Basset & Lab pet bistro and Jordan Leigh Photography will provide Santa Pet Portraits by professional pet photographer Jordan Leigh from 10 a.m. to 3 p.m., December 3 and 10. Cost is $30 for a five-by-seven-inch print ($40 for digital to create their own projects). A pet nail clinic by Wizard of Paws will take place from 10 a.m. to 1 p.m., December 3.

Owner Alison Bowser says, “Healthy and delectable holiday-themed meals and deli cious treats dogs love will be featured in our bakery. We carry a wide variety of healthy food options for cats and dogs, and our specialty homemade pup cakes and treats are as nutritious as they are beautiful. Our toys encourage pets to play and exercise. They’re durable, safe and non-toxic. And our curated selection of pet gear and apparel is sure to please even the most discerning pups and kittens.”

Location: 1352 Harrisburg Pike, Lancaster. For more information, call 717-288-1200, email Info@BassetAndLab.com or visit BassetAndLab.com and JordanLeigh.com. See ad, page 14.

Start the New Year with Nature

Upcoming Berks

Nature activities include:

New Year’s Hike (free) 11 a.m., Janu ary 1. Berks Nature’s naturalists will guide participants through Angelica Creek Park before warming up with a mug of hot co coa and fresh s’mores.

Fireplace Friday – “A Bee’s Diary” ($10) 6 p.m., January 6. Learn about beekeeping and taste local honey with Griesemer Bees.

Beginners’ Nature Photography ($5) at 10 a.m., January 7. From apertureto f stops and focal point, cover the basic tenets of nature photography.

Microscopic Science: The Small World of Angelica Creek Park ($5) at 10 a.m., Janu ary 21. Join the Reading Science Center at The Nature Place to enjoy the wonder of microscopic life magnified on the big screen. From bee wings to plant cells to butterfly scales, choose from a wide selec tion of prepared slides or BYO samples from home to magnify.

Location: 575 St. Bernardine St., Reading. For more information, call 610-372-4992 or visit Support.BerksNature.org. See ad, page 11.

Hand-woven baskets from Ghana

Photo: Jordan Leigh Photography

Thomas B. Wachtmann, DC

LinkChiropracticClinic.com

Holiday GIVING GUIDE

It’s that time of year again!

Hoping to find unique and meaningful gifts that will be appreciated by everyone on your list? Shop local this year to find sustainable, hand-crafted and fair trade items, plus experiences, such as a day at the spa, a workshop, a massage or even a pottery class. Gift certificates or donations to one of many non-profits on behalf of a loved one are also great options to spread the holiday cheer and support your local business owners. Happy Holidays!

artist

The Heart of Gathering is a collage of a deer antler, tulip poplar seed pod, lichen, burning bush leaves spiceberry shells and hydrangea captured by Lancaster, PAbased artist Erica Millner. 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

Physiologic-Based Dentistry Examines Root Causes

by Sheila Julson

David A. Schwartz, DDS, offers general procedures including cleanings, fillings and cosmetic dentistry. His unique physiologic-based dentistry (PBD) approach fo cuses on returning the body to a natural state so it can heal and function properly.

PBD identifies how pain and headaches relate to a pathologic occlusion, or bad bite, often from improper jaw positioning. The doctor considers how physiology—the study of how living things and their parts function together—affects joint and jaw position, along with how muscles interconnect with the whole body.

Schwartz developed an interest in the profession during the eighth grade after he at tended a dentistry presentation at a career day event. “Some kids have no idea what they want to do with their lives, but I knew I wanted a career where I could use my mind and my hands,” he recalls. “I felt that dentistry would be a great option.”

It was around that time that he learned that his paternal grandfather, who died before Schwartz was born, was a dentist. Schwartz earned a Bachelor of Science degree from Penn State in 1986 and went on to study dentistry at the New York University College of Dentistry, graduating with a Doctor of Dental Surgery degree in 1990.

After his licensure, Schwartz joined Dr. Ray Haslam’s practice in Hamburg, Penn sylvania. Haslam practiced mercury-free dentistry, an uncommon practice in 1990. “I hadn’t been trained that way, but Dr. Haslam convinced me that mercury wasn’t as safe as believed. I had an open mind, and thankfully, I did,” Schwartz says.

Schwartz later launched his own practice on August 1, 1994. A decade later, he learned about neuromuscular dentistry, an approach that focuses on the teeth, muscles, nerves and joints, and how they interconnect with whole body health. Through the Las Vegas Institute (LVI) of Advanced Dental Studies, Schwartz studied neuromuscular dentistry, later defined and differentiated by LVI as PBD.

“With PBD, we measure everything we can at today's level of knowledge to ensure we know where we are starting, and guide us to where the person needs to go. Traditional

dentistry makes a guess at the end point

hopes it will fix the issues,” Schwartz explains. “We find the reason and rationale behind oral health issues. We look at how posture affects airways, which is all related to growth and development.”

Assess and Prevent

Oral health begins with the basics: exams, cleaning and tooth restoration using ceramic, non-metal fillings and materials. From there, Schwartz spends additional time with patients doing screenings and risk assessment.

Crooked or misaligned teeth can eventually affect the muscles and the jaw, Schwartz points out, leading to migraines, sleep disorders and temporomandibular joint disorder (TMJ). Schwartz has some of the latest technology that he uses in all of his work when treating headaches, TMJ and for corrective cosmetic dentistry and orthodontics.

“When we are able to put the pieces together and get to the root cause, we can set patients on the right path and start healing them,” Schwartz says. “I take time to talk to people and dive down to find root causes and make recommendations so they won’t need the same treatment in a different spot in the mouth a couple of years down the road.”

Schwartz says practicing PBD makes his heart sing. “Sometimes people choose to spend their money on a new car or clothes, but forget there are so many systemic illnesses that begin in the mouth. Gum infections can mean greater risk for stroke, diabetes, cancer or inflammatory disease. When we detect inflammation in the mouth, we can have the ability to control a great risk. A lot of it is treatable, and being a dentist, I’m on the front lines and can help people control these things.”

David A. Schwartz, DDS, is located at 701 Jefferson Blvd., in West Lawn. For appoint ments and more information, call 610-670-6910 or visit SchwartzFamilyDental. com. See ads, pages 10 and 51.

David A. Schwartz

community spotlight

being of others where I am able.”

As a child, Saraswati wanted to under stand the existence of everything from bugs and snakes to stars and galaxies. “I longed to know the source and the purpose of everything,” she says. “The idea of life itself intrigued me. I would spend hours reading encyclopedias and conducting ‘research’ that tracked the migration of birds, as well as the cooperative work of ants. I was taken by people’s stories. I wanted to know and un derstand where they came from, what they experienced in life, and what their dreams were. Why were we connected? How? For what purpose? I also loved to see people smile. I felt there was an unexplained bigger picture, which now I understand to be the sacred nature of existence itself.”

Revealing the Path at Kula Kamala

by Martin Miron

Swamini Shraddhananda Saraswati is the co-founder and director of the nonprofit Kula Kamala Foundation & Yoga Ashram spiritual school of yoga, located for the last seven years in a 21,000-square-foot former elementary school in Alsace Township. A staff comprising three full-time and two part-time employees provides classes, courses and retreats in spiritual education, yoga and meditation, as well as professional training in yoga, yoga therapy, spiritual leadership and Ayurveda. There are also several independent teachers and volunteers that assist with day-to-day operations.

Saraswati holds degrees and certificates from academic and non-academic realms. About how walking the path of peace has inspired her life, she says, “I have taken the time to become deeply educated in the humanities, environmentalism, ecology, spiritualism, religion, psychology and mindfulness. I have educated myself in such a way that I find it easy to meet people where they are. I strive to listen consciously, to hold a compassionate space for students, clients and community members. I hold myself accountable. I strive to abide in the ethics I teach, from non-violence to non-grasping, and from contentment to devotion. I do not ask anything of anyone that I myself am not willing to do. I have faith in our individual and combined capacity to embrace a healing path and to heal. I am unapologetic in my faith in unity. I feel it is important to inspire people through example. I try to be very honest as to my own flaws and work to improve them. I do not dictate anything to anyone, I am not trying to ‘sell you’ on it. Yoga is powerful in its own right. I am simply inviting everyone to see for themselves.”

She cites the Bhagavad Gita, the Devi Mahatmya, and “any spiritual scripture that teaches our essence to be whole, to be based in love and peace and to be realized through unity” as major influences. Saraswati professes, “My personal mission is to walk the path of peace and share it with everyone I encounter: first, by continuing the healing journey of my own life traumas; second, to hold space for the healing journey of others; third, to serve the well-

She shares, “My spiritual calling to know the Goddess, the Divine Mother, came at a very early age. Raised Catholic, I would sit in church in front of Mother Mary for what seemed like hours at a time. I would talk to her and felt in my heart she was listen ing and nourishing me. She has had a lot to share with me... As I grew up, my interests focused in the humanities and I eventually became an anthropologist/archaeologist. My studies were diverse. They explored powerbased relationships and food acquisition, gender roles and rituals, and human rela tionships to animals. My love for the Divine Mother, for people, animals, and all beings ... for the Earth herself, has led me to be where I am and to do the work I do today.”

As for the future, Saraswati shares, “I hope to be empowered to continue the work I am doing, to grow it into new areas and communities. I hope to teach more and more people about the path of peace, wellness and happiness. The reason I am called to follow this path is that the world has a yet untapped potential to nourish and support each and every one of us. Ninety percent of our suffering is unnecessary and can be avoided. That means there is within each of us a great potential to experience a lot more peace and happiness.”

The Kula Kamala Foundation & Yoga Ash ram is located at17 Basket Rd., in Reading. For more information or to donate, call 484-509-5073, email Study@KulaKamala Foundation.org or visit KulaKamala Foundation.org. See ads, pages 4 and 54.

Kids Are Not Getting Enough Sleep

The American Academy of Pediatrics has long rec ommended that children between the ages of 6 and 12 years obtain nine to 12 hours of sleep per night for optimal health, yet kids are regularly getting less than this recommended amount.

Under-Appreciating the Benefits of Solitude

Serotonin Theory of Depression Debunked

The idea that depression is caused by a chemical imbalance spe cifically, a serotonin deficiency has been popular and influential since the 1960s, leading to the wide use of antidepressants. A recent multiinstitution study led by the University of Reading, in the UK, and published in Molecular Psychiatry has debunked this theory. The researchers did a sys tematic review of studies on the topic and found no convincing evidence of an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or con centrations. The serotonin theory of depression has historically provided convincing justification for the use of antidepressants and may discourage people from discontinuing treatment, potentially leading to lifelong depen dence on such drugs.

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Getting lost in our thoughts may improve problem solv ing, increase creativity, enhance imagination and provide a better sense of self-worth. But in the digital age, with immediate and sat isfying input at a finger’s tap, it is possible to be “solitude deprived,” says Cal Newport, a computer science profes sor at Georgetown University and author of DigitalMinimalism. In a recent study in the Journal of Experimental Psycholo gy, psychologists asked a group of more than 250 univer sity students to sit and wait in a quiet room without doing anything. Researchers found that the students underappreciated their enjoyment and engagement of “just thinking” and instead favored technology-driven distrac tions like internet news-checking. The results suggest an inherent difficulty in accurately assessing how engaging just thinking can be, and may explain why people prefer keeping themselves busy rather than taking a moment for reflection and imagination in their daily lives.

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Transforming Our World

WORKING TOGETHER FOR MEANINGFUL CHANGE

by Linda Sechrist

With all the chaos occurring in the world today, it is challenging to remain centered and not feel over whelmed. Every shocking headline seems to pull the proverbial rug out from under us. Thought leader Laureen Golden explains the dilemma this way: “Psychologically, we were raised, educated and socialized in a world that no longer really exists. We have a new world that we must navigate, and we need a new psychology, a whole new way of being for that world. Reducing, compartmentalizing, separating things in order to understand them no longer works for us. It’s going to take work to get out of this paradigm.”

Drawing from her background in education and social work, Golden ponders, “How does that new psychology develop when all our institutions charged with cultivating consciousness— schools, families, religious institutions and organizations—are set in the 19th and 20th centuries? Since learning is how we go from one paradigm to another, where do we go to learn the skills and the structures we need to be successful in such a complex world? We can’t do it individually. We must learn in collectives.”

The paradigm shift envisioned by Golden offers an opportunity for us to access innovative methods of learning, discovery and connection, such as sociocracy (a self-governance system based

on the equality of its mem bers); systems thinking (an approach to complexity that looks at the whole and ana lyzes relationships, rather than splitting it into smaller pieces); permaculture (exploring natu ral ecosystems as a whole); circle methods (thinking things through as a group); and Indigenous wisdom (fo cusing on the interconnected ness of all things).

All of these methods focus on an ethos of collaboration and teach us how to discern wisdom, which is different than knowledge. By engaging in these conversations and explorations, we learn that if we tug on any one part of the web of life, we tug the whole web—an important analogy for our times.

A Beloved Community

Co-Creating

an Island of Sanity Through Collaboration

Instead of shouting, “The sky is falling, and the seas are rising,” in response to a world that is unraveling and expe riencing the growing realities of global warming, residents of St. Petersburg, Florida, are embracing resilience. To prove that the future is born in webs of human conversation, the city is counting on collective intelligence to emerge.

Among the tools city participants are employing is The World Café, developed by Juanita Brown and David Isaac, which allows people to host group conversations around thoughtful questions. The concept is designed to evoke deeper listening and give rise to solutions for today’s challenges in a more conscious, intentional and strategic way. Forty citizens have taken The World Café facilita tion course. Employing a simple and flexible format for hosting large group dialogue, this methodology enables participants to clarify the context, create hospitable space, explore questions that matter, encourage everyone’s contribution, connect diverse perspectives, listen together for patterns and insights, and share collective discoveries.

Other important work being applied is that of bestselling author and longtime community organizer Margaret Wheatley. Her training, which is designed to cultivate what she calls “Warriors of the Human Spirit,” arouses people’s inherent generosity, creativity, compassion and need for community. Known as a big-systems thinker throughout her 45-year career, Wheatley has concluded

that the only opportunity for change is at the local level. Ques tions that encourage collective learning became integral to creat ing cohesiveness in St. Petersburg this year.

Dr. Donella Meadows’ “systems thinking” has helped St. Peters burg participants understand that living systems begin as net works, shift to intentional communities of practice and evolve into powerful systems capable of influence. Also instructive has been “complexity theory”, which helped participants recognize human systems as organizations, families and communities.

“The city leaders felt conversations were important enough to invest $20,000 to cultivate a culture of conversational leadership in the neighborhoods. Another $25,000 was granted by the Com munity Foundation of Tampa Bay to research the outcomes. Now, the Florida Council of Churches, University of South Florida, Community Foundation of Tampa Bay and The Connection Partners have received a Community Vibrancy grant of $14,500 to pilot conversations in three neighborhoods, spreading the skills in creating participatory democracy. Participants will host conversations in their own neighborhoods,” says St. Petersburg resident Sharon Joy Kleitsch, founder of The Connection Partners and a longtime catalyst for applying strategic actions based on the new sciences of complexity theory, strategic thinking and quantum science.

“Those who have used World Café as a tool know that a culture of conversational leadership offers citizens the opportunity to experience a sense of oneness and connectedness. We’ve explored what happens when we share feelings of care, compassion and appreciation toward a beloved community,” says Kleitsch. “We found that group resonance, profound personal involvement and deeply engrossing, interactive conversation sup ports a City of Compassion and an International City of Peace, which St. Petersburg was chosen to be. I want to be sure that people understand that we do not have answers. Together, we are exploring pathways and listening for the answers to emerge.”

Since 2020, a thoughtfully selected group of Florida activists—including partici pants from St. Petersburg— have been holding weekly on line Zoom conversations that matter. In 2021, they were joined by participants from Ohio to study the Capra

theworldcafe.com theworldcafe.com

Course, which is based on The Systems View of Life: A Unifying Vision by bestselling author Fritjof Capra

“What we discovered after only two weeks was that we were ourselves a living system connecting to itself and be coming self-organized,” says Kleitsch. “We became aware that we were learning together. We were sharing what we were learning around subjects such as honoring Indigenous peoples, local food systems, the human right to clean water, reimaging capitalism and many more subjects. We’ve also bifurcated into a Sarasota [Florida] cohort. The key is, we were not random. We were a self-selected study group learning collaboratively, which is the best way I recommend activists study the Capra Course.”

Argerie Vasilakes, who is re searching outcomes, explains that her work is dedicated to helping teams, communities and organizations become more coherent. “I start with traditional ways of thinking about our relationships with nature that native peoples have never forgotten—humans are part of nature, not apart from nature,” she explains. “To me, human organizations, com munities, families and govern ments are also part of nature and examples of natural ecosystems. So, I naturally look at things from a living systems perspective.” Vasilakes advises, “In a group that is learning together, such as those in the St. Petersburg neighborhoods, group conversations organized around questions specifically crafted for the context and desired purpose of the World Café evoke a deeper kind of listening, the most important factor determining the success of a Café. They spark learning conversations that can produce insights and innovation for meeting the challenges they face. Through practicing shared listening and paying attention to themes, patterns and insights, partici pants begin to sense a connec tion to the larger whole.”

According to Wheatley, the important work is to foster critical connections. She believes it is not necessary to convince large numbers of people to change; instead, she suggests we connect with kin dred spirits. Through these re lationships and tools like The World Café, we can develop the new knowledge, practices and commitment that lead to broad-based change.

Wheatley sometimes opens her interviews with an ancient Hopi prophecy that reads as if it were applicable to our current times: “Here now is a river flowing very fast. It is so great and swift that there are those who will be afraid, who will try to hold on to the shore. They are being torn apart and will suffer greatly. The elders say, ‘Let go of the shore, push off and go into the middle of the river. Keep your heads above the water. Know the river has its destination.’ The elders say, ‘See who is in there with you and celebrate.’ At this time in history, we are to take nothing seriously; least of all, ourselves. Gather yourselves. Everything we do now must be done in a spirit of celebration, for we are the ones we’ve been waiting for.”

Seeing who is in the river of chaos with us, we can choose to re spond with, “How can I serve with what I have, where I am?” This is what any Warrior of the Human Spirit would say because in the same river of chaos, there are also the seeds of transformation. In these turbulent times when all the old boundaries are unravelling and all the old certainties are dissolving, there is a possibility for creative transformation if we work together.

Linda Sechrist is Natural Awakenings’ senior staff writer.

gardner ’ s mattress & more

Puts People and the Planet First

by Sheila Julson

Gardner’s Mattress & More is a full-service mattress store featuring an extensive line of natural and organic mattresses, pillows, sheets and bedframes. Jeff Giagnocavo, co-owner with Ben McClure, emphasizes that his team truly believes in the prod ucts they sell. He says, “We don’t align with the big names in mattresses that most people would know—we like offering natural products because of their durability and quality, and it takes a different level of experience and skill to convey the value of organic products to customers.”

The line of natural and organic offerings has expanded to include mattresses from Posh & Lavish, makers of natural latex mattress, and the Harvest organic product line, which uses certified organic cotton and latex with no synthetic materials. Natural cotton and wool are used as a fire barrier with coil springs for support. The Hemmingway line offers all-natural latex, cotton, silk and wool, along with two-sided mattresses that can be rotated to extend the life.

“As a family-owned business, we support family-owned companies. Smaller compa nies are more involved and responsive to any concerns. We can work directly with them to quickly fix issues,” notes Giagnocavo. “We like aligning with smaller, independent factories that value our business and treat our customers like their customers because by extension, they are.”

The abundance of low-cost bedding products available through online retail giants might seem like a good deal, but Giagnovaco cautions that many of those products are made with inexpensive ingredients such as poor-quality fiberglass as a fire barrier. Those elements quickly shred and fall apart, sometimes causing adverse reactions such as aller gies and rashes.

“Latex is the most durable ingredient you can put into a mattress,” says Giagnocavo. “It’s not a poly-chemical, so it’s not polyurethane foam, which quickly breaks down once it reacts to oxygen. Natural latex material is made from the sap of rubber trees, so it’s impervious to oxygen breakdown. Its natural spring offers a blend of comfort and support that’s also du rable.” He explains that a properly cared for and protected latex mattress can last around 20 years. Gardner’s has a Dream Room for customers to try mattresses before they buy.

Gardner’s Mattress & More makes their own natural latex pillows onsite. Latex pillows can be custom-made to fit each indi vidual, and they can be adjusted by adding or removing filling. “Latex is antimicrobial, and it’s a very clean product,” Giagnocavo adds. He also advises that sleep items sold in large department stores or online packaged as bamboo pillow or bamboo mattresses often have bamboo covers, but the fillings are polyester blends with minimal bamboo. Because our skin is the largest organ of the body and conducts osmosis, he says it’s im portant to think about what kind of pillows are touching the face. Because most people sleep with reduced bed clothing, the skin is in constant contact with those surfaces.

Supporting the Lancaster Community

Giagnocavo wrote an informational book, Sleep Better, available at the store. There’s also an array of specific buying guides with advice for purchasing mattresses, adjust able bed bases and natural and organic products. In January 2021, Giagnocavo and McClure launched the Lancaster Connects podcast as a way to be more connected to the community that supports their busi ness. They’ve often done cash and in-kind donations and give-backs, but the podcast takes community engagement to the next level, highlighting local charities, small businesses and individual heroes doing good in the community.

“It’s our belief that if we’re going to be a thriving business, our community needs to thrive. The podcast is a vehicle to achieve that. We give a donation to each charity whenever they’re on. Being a co-owner of Gardner’s Mattress & More for 11 years, I want to use our platform to impact the community, and to be a trusted resource for quality sleep products.” Charities interested in appearing on Lancaster Connects can reach out via LancasterConnects.com/guests.

Gardner’s Mattress & More is located at 830 Plaza Blvd., in Lancaster (behind Park City Mall). For more information, call 717-4594570 or visit GardnersMattressAndMore.com. See ads, pages 28, 29 and 52.

PICKLEBALL IS BOOMING

GET INTO A PICKLE FOR HOLIDAY FITNESS

by Jyl Steinback

Alvey/AdobeStock.com

Forget the gherkins and dills this holiday season; there’s another pickle in town. This one offers a great way to get in shape, increase happiness and bond with family and friends. It’s pickleball: a simple-to-learn sport that requires less run ning than tennis and can be played both indoors and outdoors. Players use oversized ping pong-style paddles to hit a wiffle ball over a low net on a badminton-sized court.

The Economist, and other media, say pickleball is America’s fastest growing sport. While seniors are particularly drawn to it, it is also catching on with all ages. “The fastpaced games make it easier for kids to stay engaged, as well as socialize with their peers,” says Sarah Ansboury, director of pickleball at Palmetto Dunes, in South Carolina. “Many families do pickleball events for holidays and reunions. Pickleball enables people of all ages to participate.”

According to the Sports & Fitness Industry Association (SFIA), there are 4.8 million pickleball players in America, with 51 percent between 6 and 34 years of age. At the end of 2021, there were 9,524 pickleball courts across the U.S.

In 2020, Mecklenburg County, in the Charlotte, North Carolina, area, opened the eightcourt John Stevens Pickleball Center, the eighth facility in the county where citizens can play the game. Since 2014, the number of public and private courts in the same region has soared from two to more than 100.

The SFIA says growth is happening across the country, with participation spiking 40 percent during the pandemic. In Florida, St. Lucie County unveiled four new courts at its Lakewood Regional Park in September. Even bars are getting into the act, such as Dale Z’s, in Milwaukee, which christened its pickleball court in the same month.

Being a super athlete is not a prereq uisite for playing the game, according to Mac McCullough, a pickleballer in Scotts dale, Arizona. “I used to play other sports, but running and tennis got harder on my knees,” he says. “Pickleball has a lower net and a smaller court, so you aren’t running as much. Still, it gives you a good workout and it’s easier on your joints.”

A 2016 study published in Medicine & Science in Sports & Exercise c onfirms that pickleball provides a good workout. According to the researchers, average heart rate and peak heart rate were higher during pickleball than when walking. Participants burned 40 percent more calories in 30 minutes of the sport than in 30 minutes of walking. Additionally, the study concludes, “Pickleball is more enjoyable than walking at a self-selected speed.”

Dr. Dennis Pena, a podiatrist from Phoenix, says the game has improved his hand-eye coordination. “The more I play pickleball, the better my balance, coordi nation and movement get,” he says. “It’s a good cardio workout, and I just feel better overall when I play regularly.”

A study from Western State Colorado University indicates that pickleball fosters many health benefits over a wide range of ages. The study followed 15 people between 40 to 85 that played for an hour three times

Ron

per week. All participants showed im provement in cardio fitness, blood pressure and cholesterol levels.

Research has confirmed that exercise boosts endorphins, which reduces stress and improves overall sense of well-being. A 2018 study from a group of researchers in the U.S. and South Korea showed that pick leball can help stave off depression, too. It reported that although depression rates are increasing in the U.S., people involved in “serious leisure” such as pickleball are less prone to depression.

It’s not just older people that can ben efit from the recreational activity. Teen obesity rates have skyrocketed nation wide, much of it due to a lack of exercise. Pickleball could help combat this. It is fun, easy to learn, boosts cardio fitness and can be played just about anywhere. Some colleges are now even offering pick leball scholarships.

Holly Fitzgerald, a physical therapist from Woburn, Massachusetts, gives this ad vice on how to get ready to play the game:

Squats with body mass can help develop and stretch quadriceps and hamstrings, en abling the ability to compress leg muscles swiftly and consistently. This will help reduce gravitational pull to address the pickleball as it comes at us.

Large arm circles will stretch muscles and prepare them for the considerable movements that occur when striking a ball.

Exercises that develop the core, such as core twisting, are also beneficial.

Places2Play.org provides a search engine to help find a court anywhere in America. Pick leball is a great way to get family and friends together over the holidays and beyond. It is fun, helps nurture relationships and it is a lot healthier than grazing on holiday leftovers while scanning social media.

Jyl Steinback is the executive director of Shape Up US, creator of the Hip Hope Healthy Heart Program for Children, an author and a recipient of a Community Leadership Award from the President’s Council on Sports, Fitness and Nutrition. Reach her at Jyl@ShapeUpUS.org.

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Good Vibrations

THE HEALING POWER OF SOUND

by Gayatri Bhaumik

Magic Bowls/Unsplash.com

For centuries, humans have employed sound in an attempt to heal and cure. The ancient Greeks believed in the power of music, using flutes, lyres and zithers to treat illness and vibrations to alleviate mental disorders. Even today, military battalions play music to boost morale.

“Research shows that vibrations are the language of the body,” says Kyle GodfreyRyan, the founder of TUNE, a New Yorkbased tech system designed to recalibrate the nervous system with sounds. “When we work with sound, we’re working with vibrations that can rebalance the nervous system and flood the body with endor phins.”

According to Susy Markoe Schieffelin, a healing practitioner at The Copper Vessel, in Los Angeles, “Sound vibrations work on a cellular level to recalibrate the body. Sound shifts vibrations in the body, both through entrainment—a process by which the vibrations of one object transform to match the higher vibration of another object—and by stimulating electric signals in the brain that support healing frequencies.”

Studies suggest that sound vibrations can unlock energy blockages, release ten sion and create calm and focus. For this reason, sound healing is frequently pre scribed to manage conditions like anxiety, depression and post-traumatic stress disorder. Some practitioners also report anecdotal metabolic improvements, from lower blood pressure and decreased cho lesterol levels to improved sleep.

TUNE has worked with the National Institutes of Health and the Mayo Clinic to gain scientific backing for the brand’ s

devices. “Our technology reduces stress by 54 percent in 15 minutes,” GodfreyRyan claims. “It also has a massive impact on the circadian rhythm, so we’re able to prove better sleep quality, improved me tabolism and reduced stress and anxiety.”

Sound healing can take many forms, and each type has specific applications. For example, Schieffelin explains, “Gongs and Tibetan bowls are very clearing and grounding, while crystal singing bowls feel more uplifting and elevating.” It is up to the individual to find a style that works for them and their intended results.

Singing Bowls

Originating in 12th-century Tibet, these metal bowls come in different sizes, each producing a specific sound vibration that is said to work on a particular part of the brain or body. Several-sized bowls often are used together to create a holistic heal ing approach. They can be placed directly on parts of the body to stimulate circula tion and relax muscles. Singing bowls made of pure crystal quartz are popular for their pure sounds, and are believed to offer stress reduction, chakra balancing and mental clarity.

Gongs

Used in healing since about 4,000 B.C., gong baths, which combine different tones and melodies to fashion multifac eted vibrations, may positively influ ence the mind and body by stimulating the vagus nerve. Godfrey-Ryan advises, “Gongs are amazing for trauma release, but gong work is very heavy, so if you’ ve never played with sound before, this will be really intense.”

Vocal Toning

Numerous cultures—from ancient Egyp tians to Tibetan throat singers—have their distinct forms of vocal toning. Hin du mantras can be especially powerful for some people because they harness the energy of specific words and intonations. Among practitioners, seven distinct tones have been linked to specific parts of the body. It is believed that these vibrations can balance the body’s cells and open

energetic healing, leading to targeted benefits.

Tuning Forks

While musicians use these devices to en sure that their instruments are set to the correct pitch, they also can be held next to specific parts of the body by individu als seeking healing vibrations, emotional balance and pain relief. “Tuning forks are fun because you can have a very strong somatic reaction within a few seconds— they’re very powerful,” notes GodfreyRyan.

Solfeggio Frequencies

Solfeggio frequencies are musical tunes or sound patterns designed to stimu late the brain by syncing brain waves to specific healing frequencies. Each of the seven most popular solfeggio frequencies sets out to target a certain purpose, from improving relationships and awakening intuition to navigating change and letting go of fear.

Binaural Beats

Binaural beats are soundscapes that cre ate a gap between different frequencies. For example, the tune might have a tone of 210 Hertz (Hz) in the left ear and 200 Hz in the right ear, producing an illusory tone of 10 Hz, also known as a binaural beat. Brainwaves are thought to automati cally align themselves with this auditory tone, which may be useful for improving focus and reducing stress.

Sound healing is finding a permanent place in modern wellness culture as more people experience its rewards. While there are myriad ways to use sound vibra tions for healing purposes, it is up to each individual to find the style that resonates with them and achieves the improve ments they seek. With regular practice, they may even find relief that is cumula tive and long-lasting.

Gayatri Bhaumik is a professional writer and editor. For more information, visit GayatriBhaumik.com.

Dr. Mary Regan DNP, CRNP, IFMCP

OVERLOOKED HEALING EFFECTS

by Sheila Julson

Sound healing is a vibrational immersion in deeply soothing sounds from the voice or acoustical instruments. When provided by the hearts and hands of seasoned, well-trained sound practitioners in a serene, professional setting, it can help people achieve a deep, relaxed state and soothe the nervous system.

Lana Ryder, founder of the Soundwise School of Harmonic Therapy, built upon her background as a massage therapist and professional musician to offer sound meditation and train sound healing practitioners using instruments such as singing bowls and gongs. “Any healing endeavor always involves the participation of the client or the receiver,” she notes. “It’s partly guided meditation; my students work with breath, as well as sound.”

She emphasizes the importance of seeking sound healing or meditation from trained practitioners. “Anybody can watch online videos, buy a couple of metal or crystal singing bowls and say they’re a sound healer,” Ryder notes. “But what needs to be understood and known is how sound affects the body and the psychoacoustics—the study of how sound affects us, animals and the environment.”

Sarah Myer, a graduate of Soundwise, suffered a traumatic dog attack while operating her pet sitting business. Sound healing helped her process and let go of these past traumas and find peace. With this new state of mind, she created The Lotus Pad, a place for others to experience sound healing.

“Some people call themselves sound healers, and while these instruments do not require musical training, you still have to be in tune with yourself. Just banging on a gong is jarring, and will ruin an entire session,” Myer explains. “You have to be in tune with yourself. If you’re worked up and not in a space of love and joy, that energy will play through your instruments.”

Myer uses Tibetan metal bowls, crystal singing bowls, gongs, chimes and tuning forks that work in contact with and away from the body. She notes that in today’s go-go-go society, people suffer from sleep disorders without allowing the body time to shut down and heal.

“There are a number of studies in recent years about how when sound healing is re

Lana Ryder

Sarah Myer

Jen Lobo Rose

ceived through a trained practitioner with knowledge of specific instruments, it can induce the relaxation response,” Ryder says. “That, in turn, can lower blood pressure and respiratory rates, engage the parasym pathetic nervous system, take us out of the fight-or-flight response and reduce pain and inflammation.”

Ryder works integratively with instru ments such as Tibetan singing bowls, tuning forks and gongs to meet each indi vidual’s needs. She observes many people getting involved in learning about sound healing for their own private use or to give sound healing sessions. She keeps classes small for noise reduction and to offer individualized attention and says, “Sound healing can be part of integrative health care, but it’s important to understand not just the art and musicality of offering a sound session, but why it works.” She hopes that the United States will follow Eu rope’s lead by incorporating sound healing into healthcare programs and reimburse practitioners.

Healing Through Singing

It’s been said that voices are as unique as fingerprints, and Jennifer Lobo Rose, own er of ResonateYou, is trained in vibrational sound therapy. Singing bowls are placed on the body for relaxation and she accom panies each session with her singing voice, along with drums, chime and crystals.

“Because my background is in voice— both as a singer and voice training—I

primarily use sound healing through the singing voice. I also help people learn that their own voice can be used as a calming effect,” she says.

Lobo Rose helps people realize their vocal abilities in order to create their own unique sounding practice. “When you’re able to create sounds and tones in your own body in a releasing way, you are able to raise the parasympathetic part of the nervous system,” she notes.

Voice healing requires no special instru ments and can be done just about any time, anywhere. “The vibrations in our own voices and bodies can create that calming effect. So many people have baggage with their voice,” she explains. “I assist them with breathwork and in helping them clear the chakras within the body, especially the throat chakra.”

Lobo Rose equates understanding and learning to use the power of ours own voice to turning on a faucet that hasn’t been used for a while. “When you first turn on the tap, the water first comes out dirty, but eventually runs clear.”

She offers vocal courses such as Intoning on the Chakras and the Sing Your Heart Out singing circle, a non-performanceoriented singing circle in a small group setting. A special session will be held on December 21 to coincide with the winter solstice.

“I challenge people to ask themselves when the last time was that they truly relaxed and repaired themselves—and

that doesn’t mean sitting down to scroll through a phone,” Myer counsels. “If we’re plugged into the wrong outlet, we will soon burn out. By plugging into nature and natural sound frequencies, it will resonate and we can become our true selves that we were meant to be.”

Soundwise School of Harmonic Therapy, 313 W. Liberty St., Lancaster (610-301-4356, SoundwiseHealth.com). See ad, page 54.

The Lotus Pad, Womelsdorf (SarahMyer24@ gmail.com, LotusPadVibes.com).

ResonateYou, 780 Eden Rd., Lancaster (ResonateYou.com). See ad, page 54.

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Merry Brunching

PUT A HEALTHIER TWIST ON FAVORITE RECIPES

by Sheila Julson

When hosting a holiday brunch, it may be tempting to serve breakfast and lunch classics like quiche, eggs Benedict and huevos ran cheros, but many of these dishes can be full of hidden calories, unhealthy fats and too much sodium. With a few easy modifica tions, healthier versions are possible.

According to Jessica Levinson, a New York registered dietitian and author of 52Week Meal Planner, it’s important to read nutrition labels, remove empty calories and introduce nutritious alternatives. As an example, yogurt and granola parfaits may seem innocent, but are often loaded with added sugar. “A serving size of most grano las is only one-quarter of a cup, which isn’t much, so use granola sparingly,” she says, adding that parfaits made with low-fat Greek yogurt and fresh fruit instead of jam are healthier choices.

Traditional quiches are usually made with heavy cream and a buttery pie crust. Levinson recommends a crustless vegetable frittata instead, as it is naturally gluten-free.

“

If you don’t want to skip the crust alto gether, look for a pre-made, whole wheat crust or make your own,” she says. To eliminate dairy, consider using non-dairy milk and omitting cheese in the recipe.

For eggs Benedict, Levinson suggests skipping the hollandaise sauce, topping the poached eggs with mashed avocado and using a whole grain bread or English muffin for the base. “Instead of ham, try smoked salmon, which has beneficial omega-3 fatty acids,” she says.

Whole grain oats are a heart-healthy option, but oatmeal served brûlée-style is topped with additional sugar, notes Frances Largeman-Roth, a New York registered dietitian and author of Smoothies & Juices.

“It’s better to opt for oatmeal and fruit, with a drizzle of real maple syrup,” she says. Largeman-Roth likes mixing savory and sweet, to add variety and protein to the brunch plate. “Instead of just having a stack of pancakes, split it with your friends or fam ily, and then have a small, veggie-filled omelet. You’ll feel much more satisfied.”

Planning the Holiday Brunch Spread

When putting together a menu, Levinson advocates incorporating all of the components of a balanced meal: lean protein, carbohy drates from whole grains, fruit and veggies, and low-fat dairy or plant-based substitutes. She says, “If you’re making pancakes or waffles, use whole grain flour when possible, and serve with a side of yogurt, fresh fruit and real maple syrup.”

According to Largeman-Roth, egg lovers will enjoy a veggiepacked omelet or frittata with either potatoes or bread on the side, but not both. Watch out for fried foods and use sauces and cream sparingly or find substitutes. If the family is dining out, she cautions that brunch dishes are often served with extra sauces and syrups, adding sodium and sugar. “Try to ask for them on the side,” she advises. “It’s not about completely avoiding them, but it’s nice to be able to control the amount that you’re adding to your pancakes or waffles.”

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

This healthy dish is a crowd-pleaser any time of year. It’s also glutenfree and can be modified based on whatever veggies are on hand. Omit the feta cheese for a diary-free option.

YIELD: 4 TO 6

SERVINGS

2 Tbsp olive oil

1 cup diced yellow onion

1 Serrano or jalapeño pepper, seeded and minced

1 cup diced yellow bell pepper

1 cup diced green zucchini

1 cup diced yellow summer squash

2 large garlic cloves, minced (1 heaping Tbsp)

1 tsp ground cumin

½ tsp turmeric

1 tsp sweet paprika

26-28 oz diced tomatoes

2 Tbsp tomato paste

2 tsp honey

1 tsp cider vinegar

1 cup corn, frozen, fresh or canned

½ tsp kosher salt

Freshly ground pepper

¾ cup crumbled feta cheese 4 large eggs

Chopped parsley, for garnish (optional) Za’atar, for garnish (optional)

Heat olive oil over medium-high heat in a large skillet (straightsided skillet is preferable). Add onions; sauté 2 minutes. Add Ser rano pepper and bell peppers; sauté 4 minutes. Add zucchini and summer squash; sauté 5 minutes. Add garlic, cumin, turmeric and paprika; stir until fragrant, about 1 minute.

Reduce heat to medium and add diced tomatoes, tomato paste, honey, cider vinegar and corn; stir in salt and pepper. Simmer for about 10-12 minutes until the sauce has thickened and reduced.

Turn off the heat and press the crumbled feta into the tomato sauce. With the back of a spoon, make 4 indentations in the sauce. Crack eggs one at a time into a small bowl and pour into each of the 4 indentations. Carefully drag a spatula gently through the egg whites, being sure not to disturb the yolks. Simmer over low heat for about 5 minutes, gently stirring the sauce and basting the eggs with the sauce. Cover and cook another 3 to 5 minutes for runny eggs. Cook longer for well-done eggs.

Serve with a sprinkling of parsley and za’atar, if desired.

Recipe courtesy of Jessica Levinson.

SHEET PAN PROTEIN PAN CAKES WITH BERRY SWIRL

Cooked on a sheet pan, these pancakes make cleanup a breeze and can be prepared the night before. Buttermilk and protein powder add satis fying nutrients.

YIELD: 12 SERVINGS

Cooking spray

2 cups buttermilk

2 eggs, beaten

1 tsp pure vanilla extract

4 Tbsp melted ghee or unsalted butter

⅓ cup maple syrup

1¼ cups whole wheat flour

1 cup all-purpose flour

¼ cup vanilla protein powder

1 tsp baking soda

2 tsp baking powder

½ tsp sea salt

FOR THE SWIRL:

½ cup strawberries

½ cup blueberries

½ cup raspberries

1 tsp brown sugar

Powdered sugar, for topping

Preheat oven to 425° F. Line an 11-by-17-inch, rimmed baking sheet with parchment paper. Spray parchment and sides of pan with cooking spray. Whisk the buttermilk, eggs, vanilla, ghee and maple syrup to gether in a medium bowl. Set aside. In a separate bowl, combine the dry ingredients—whole wheat flour and salt. Add the wet ingredients to the dry in three additions until just mixed. Pour into the prepared pan and smooth the top.

Blend the berry swirl ingredients in a blender until smooth. Add ½ teaspoon of water if mixture is too stiff. Add small dollops of the berry mixture to the top of the pancake batter. Drag a wooden toothpick or skewer through the berry mixture to create a swirled pattern.

Place the pan in the oven and bake for 11 minutes, until lightly golden. Let cool for about 5 minutes, then sprinkle with powdered sugar. Cut into 12 squares with a knife. Enjoy warm with maple syrup. Can be stored in the fridge for up to two days.

Recipe and photo courtesy of Frances Largeman-Roth.

CRANBERRY MIMOSAS

Cranberries put a holiday twist on a classic mimosa. Drier cham pagnes or sparkling wines are lower in sugar. Making cranberry juice from scratch with sweeteners like maple syrup or honey is a natural alternative to commercial cranberry juice. Prepare the cranberry juice the night before serving.

YIELD: 4 TO 8 SERVINGS

4 cups homemade (recipe below) or storebought cranberry juice

1 cup orange juice

1 bottle drier champagne, such as Ultra Brut Rosemary sprigs for garnish

Fill four champagne flutes or glassware of choice approximately halfway with cranberry juice. Add 2 Tbsp orange juice to each glass.

Top each glass with champagne. Garnish with sprig of rosemary. Refill as desired.

Recipe courtesy of Sheila Julson.

HOMEMADE CRANBERRY JUICE

3

Put fresh cranberries and water in a pot and bring to a boil. Turn heat to low and simmer for approximately 15 minutes until the berries soften and pop.

Using a fine mesh strainer or cheesecloth, strain the berries and return the juice to the pan. (Use leftover cranberries in smoothies, yogurt or relish.)

Gradually add maple syrup or honey until desired sweetness is achieved. Heat on low until sweetener dissolves.

Pour juice into an airtight bottle and refrigerate.

Recipe courtesy of Sheila Julson.

The Best Gift of All

TEACHING CHILDREN THE SPIRIT OF GIVING

by Madiha Saeed

Teaching children the value of generosity and kindness is not just good for the world, it is good for our kids, too. Studies have shown that acts of altruism can boost the immune system, lower blood pressure, increase self-esteem, reduce de pression and lower stress levels. Selfless contributions also can foster a sense of belonging, whether they are donating material things, sharing their time or freely conveying love and kindness. A magnanimous child is repaid with benefits that nourish the body and soul.

Empathy and Mirror Neurons

To transform children into givers, they need to learn how to share and comprehend other people’s feelings. Known as cognitive empathy, it involves understanding another person’s emotions on an intellectual level, taking into consideration their situation and anticipating

how they might react.

Since the 1990s, scientists have been researching mirror neurons which respond to actions that we observe in the same way as when we actually perform those actions ourselves. These neurons play a consider able role in the development of speech, language, learning, emotional intelligence, empathy and understanding, so children need to see and receive acts of giving and love to become givers themselves.

Giving Heals

With mental health conditions in chil dren on the rise, charitable behavior can improve their mental well-being and help them secrete “feel-good” chemicals in the brain like oxytocin, dopamine and sero tonin. “I think helping our kids experience the happiness that comes from giving to others is probably one of the most valuable ways we can nurture generosity in them,” says Lara Aknin, an assistant professor of psychology at Simon Fraser University, in Canada. “It sets off this positive cycle. Giving makes people happy and happiness promotes giving.”

Functional MRIs of people that donate to charities have shown that the act of giving stimulates reward centers of the brain where endorphins are released. These hormones lower cortisol, improve blood circulation, lower blood pressure and heart rate, improve digestion, clear out toxins, help the immune system fight infections and renew energy to repair cells and fight cancer. Other benefits include lower inflammation overall, improved sleep, decreased feelings of restlessness and reductions in chronic pain.

Giving and Social Support

In a 2020 study reported in JAMA Net work, researchers found that young adults ages 19 to 20 that perceived higher levels of social support—the feeling that there is someone they can depend on for help

mentally and physically active. Volunteers get to meet others, develop new relationships and strengthen existing relationships with those that have similar goals and interests. There are many opportunities for children and parents to volunteer through school, religious and nonprofit organizations.

Random Acts of Kindness and Generosity

should

it—were less likely to report depressive and anxiety symptoms or suicidal ideation one year later. The study also found that even in cases where people previously experienced mental health problems, social support was beneficial for mental health later on.

Love and secure attachments, such as those experienced through acts of giving, strengthen the body; help regulate emo tions, attention and behavior; mitigate the effects of stress; and promote lifelong, healthy development.

Volunteering

Volunteering makes an immeasurable dif ference in the lives of others and creates a sense of purpose in the person doing it. Sci ence has shown that engaging in volunteer work can decrease depression, reduce stress, increase longevity and help the person stay

Random acts of kindness and generosity include smiling, holding the door open for someone and reaching out to loved ones. Include a child in these activities and encourage them to do the same. “When you see your children being generous, point it out and praise them,” recommends The Center for Parenting Education. “Help them put into words the positive feelings they may have as they help others.”

The most important ingredient to develop a child with a healthy brain and body is love. Children need positive experiences for pathways in their brain and body to work. Developing empathy for themselves and others increases emotional strength and self-regulation. Improve the life of a child— physically, emotionally and spiritually—by teaching them the simple of act of giving.

Madiha Saeed, M.D., ABIHM, is the bestselling author of The Holistic RX, an international speaker, founder of HolisticMomMD.com and director of education for KnoWEwell.com.

To transform children into givers, they need to learn how to share and comprehend other people’s feelings.

they need

Holiday Treats for Cats and Dogs

EASY-TO-MAKE FESTIVE RECIPES TO DELIGHT PETS

by Tonya Wilhelm

The holidays are a great time to con nect with loved ones, including family pets. Although treats bring such joy to their lives, keep in mind that not all foods around the holiday table are safe for dogs and cats. There are, however, plenty of pet-safe in gredients, some of which are actually beneficial.

Cranberries, for example, have been classified as a “super food”, which means they provide many beneficial nutrients and antioxi dants, such as vitamins C, E and K, plus manga nese. They are also high in fiber, which supports gut health. When feeding them to a pet, it is important to choose 100 percent cranberries that do not contain any sugars or preservatives.

When cooking up a batch of pet treats, coconut flour is healthier than the traditional, all-purpose flour, because it contains more fiber, protein and healthy fats. It is also glutenfree, making it a better alternative for pets with allergies.

Beef gelatin is chock-full of health benefits for pets, as it contains amino acids that help break down food, repair body tissue, support the immune system and provide energy. Among its numerous advantages, gelatin strengthens bones, muscles and cartilage, while also improving gut health, skin and fur. Always check the ingredient list. Use 100 percent gelatin and make sure there is nothing else included, especially Xylitol or birch sugar.

Sweet potatoes provide a wealth of nutrients from which both dogs and cats can benefit. They are a good source of fiber and high in antioxidants, including beta carotene, which is rich in vitamin A and supports good cognition and lung strength.

Turkey breast supplies a wide range of B vitamins, including B6 and B12. It also provides iron, potassium, zinc and selenium, which help support a healthy immune system.

All of these treats make great pres ents. Place them in a decorative container and gift them to pet-loving friends and family.

Tonya Wilhelm is a professional dog trainer with a holistic approach. For more informa tion, visit RaisingYourPetsNaturally.com.

SWEET POTATO GUMMIES

This recipe is cat-friendly, but a kitty may not dive into the delight.

YIELD: DEPENDS ON MOLD SIZE

3 cups water

½ cup sweet potato

3 Tbsp beef gelatin

Silicone molds and cookie sheet

Measuring cup with a spout for pouring

Boil 2 cups of water. Remove the skin from a sweet potato. Dice the sweet potato and place ½ cup into the boiling water. Boil until the sweet potato is soft and then drain it.

HEALTHY CRANBERRY

FOR PETS

Mash the sweet potato into a smooth con sistency and set it next to the stove.

In a small saucepan, boil one cup of water. Once the water reaches a boil, quickly whisk in the gelatin. When the gelatin is dissolved, lower the heat and add the mashed sweet potato and stir over the heat. Pour the mixture into the measuring cup. Then quickly pour the hot liquid into the silicone molds. Don’t fill to the top. Because many silicone molds are floppy, place them on a cookie sheet prior to filling them.

The molds will need to be refrigerated to cool, so find a spot before pouring. Be ready: The gelatin will start to set up very quickly. Carefully place the molds into the refrigerator to set up for approximately three hours.

Remove the treats from the molds and break them into bite-sized pieces before feeding to pets. Store the gummies in a glass container in the refrigerator for up to three days or freeze until ready to serve. Thaw completely before serving.

MUFFINS

These muffins are full of flavor and nutrition, and are healthy for both dogs and cats, although a finicky cat may turn her nose up to them.

YIELD: VARIES

1 cup coconut flour

5 eggs

⅓ apple or ⅓ cup diced apple

⅓ cup liquid (water, or bone broth)

2 cups water

¼ cup cranberries

2 Tbsp melted coconut oil

1 tsp baking soda

Preheat the oven to 350° F. Rinse the fresh cranberries under cold water. Place 2 cups of water into a saucepan and bring to a boil. Place the clean cranberries into the water and boil until they pop, approximately 5 minutes. Remove from heat and strain the cranberries. Set the cranberries aside to cool.

Remove the seeds and core from the apple. Dice ⅓ of the apple into small bits.

Mix the flour, eggs, apple, ⅓ cup liq uid, melted coconut oil, cooked cranber ries and baking soda in a large mixing bowl until well-blended.

Grease a muffin tin with coconut oil. Fill the muffin tins ⅔ full and place them into the oven. Bake for approximately 25 min utes or until a toothpick comes out clean. Carefully remove and place on a cooling rack. Serve as a special treat. Place treats in a glass container and refrigerate for up to three days or freeze until ready to serve.Thaw completely before serving.

photo by by Tonya Wilhelm

Jeffrey Rediger on the Science of Miraculous Recoveries

by Sandra Yeyati

they’re called miracles. These terms haven’t been examined with the tools of science. The word spontaneous in this context means without cause. Most doctors see inexplicable healings. To assume that there’s no cause for remission is mind-boggling. Everything has a cause. We just aren’t asking the right questions.

From your studies, who beats the odds and why?

I broke down recoveries into four pillars of healing and well-being that were present in most cases: nutrition, healing the immune system, healing the stress response and healing identity and beliefs.

Can you describe key elements of the first pillar—nutrition?

Board-certified psychiatrist Jeffrey Rediger is an assistant professor at Harvard Medical School and medical director of McLean Southeast Adult Psychiatry and Community Affairs at McLean Hospital, near Boston. He holds a Master of Divinity degree from Princeton Theological Seminary. For almost two decades, Rediger has studied spontaneous healing, pioneer ing the use of scientific tools like CT scans and lab tests, as well as personal interviews, to investigate surprising recoveries from incurable diseases. His findings are documented in his bestseller Cured: Strengthen Your Immune System and Heal Your Life, and have been discussed on The Oprah Winfrey Show, a TEDx talk and numerous public engagements.

How do you define spontaneous healing?

Science calls these events spontaneous remissions, and doctors are taught they have no medical or scientific value. On the spiritual side,

People who got better when they weren’t supposed to seemed to have a common understanding of nutrition that centered around whole, plant-based foods and the elimination of processed foods and sugar. In Western countries, we’re taught that most people suffer from over-nutrition and obesity, rather that malnutrition. I believe we have massive malnutrition because of processed foods. When sugar crystals coarse through the bloodstream at high levels—as we see in U.S. diets—it causes little cuts which immune cells repair over and over, creating scab upon scab until you end up with atherosclerosis.

What about the next pillar—healing the immune system?

We need to honor the science of both Louis Pasteur, who proved that germs exist and play a role in disease, and Claude Bernard, who explained that if we take care of the inner terrain (what we now call the microbiome) we won’t get sick. We’re continually surrounded by millions of pathogens, bacteria, viruses—inside and outside of our bodies—that become invaders when some thing breaks down in our terrain. We overuse medicines, many of which suppress the immune system. So, we need to emphasize the magnificent 30-year research about the microbiome and take care of our bodies to avoid leaky gut and other conditions that act as entrance points for disease.

What about the pillar related to stress?

Most of the people I studied learned to eliminate certain stresses so they could maximize the quality of their remaining time. This led to healing. We have to widen our window of tolerance for stress so it doesn’t keep us in fight, flight, freeze or fawn, and to differentiate between “chal lenge stress” and “toxic stress”. Running a marathon can be a challenge stress that helps you reach your higher self, expand your understanding of what you can achieve and prompt a repair response for muscles. But if every day you’re told you don’t matter or are unappreciated at work, that toxic stress can wear down your un derstanding of your value.

The deep chasm we’ve created between mind and body doesn’t exist. Doctors are taught to find symptoms, make a diagno sis and start a medication. But whether a patient comes in for back pain, a heart at tack or an autoimmune flare-up, it’s critical to ask them what has been stressful lately and try to get the story of the illness. Usu ally, that will prompt a cathartic recount of stresses that relate to what’s going on physically. Helping people understand the deeper story of their illness and find a path to healing around that can be life-saving.

Gabor Mate says, “If you don’t know how to say no, your body will eventually say no for you.” Our hospitals are full of people who spent their entire lives taking care of everyone else and being conflict-avoidant.

SHIFTS HAPPEN

The body keeps the score and tells the story. We can learn to listen to what our bodies are telling us about honoring the dignity and value that we bring into the world; set up a life and boundaries that support that; and educate therapists and the public about what trauma is and how to recover from it.

Can you explain the fourth pillar—healing identity and beliefs?

This is the big one, which people said was the reason they were grateful for their ill nesses. When people are diagnosed with an incurable illness, although they’re terrified, many (more than you would think) are also relieved. They’ll say, “If I only have six months to live, then I don’t have to take over the family business like dad’s pres suring me to do.” That preparation to die often becomes a doorway into a different life. When you decide to focus on what you need and want, that death of the false self allows the birth of a more authentic self that becomes its own journey to healing.

How does spirituality affect healing?

Spirituality has to do with how we feel about who we are, how we experience our value in the world and what kind of universe we live in. Is the universe friendly and caring or unfriendly and uncaring? If we experience ourselves and others as human beings who have value and bring

beauty into the world, that’s very different from feeling alone, defective or not good enough. How a person feels at a deep, con scious or unconscious level about them selves and the universe is a massive factor in terms of their vitality and health.

What can people learn from your research?

Take compassionate and firm charge of your minds, bodies and life. Doctors teach patients to be passive recipients of care, but the possibilities of healing come from with in. It’s not about taking a medication as much as understanding our value, assert ively taking steps to create a community of people who care about us and developing a path towards healing that’s rooted in an understanding of our deeper story.

In Western culture, if someone has a medical problem they’re sent to a physi cian. If they have a psychological problem, they see a psychotherapist. If they have a spiritual problem, they’re sent to the priest, rabbi or imam. That’s helpful, but we also need to stand back and look at the big picture. The people I studied got better be cause they brought mind, body and spirit together and integrated it into an empow ering meaning that made sense to them. The spiritual piece can’t be partitioned. It animates the whole.

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

SUSTAINABLE HOLIDAYS

EASY TIPS FOR AN ECO-FRIENDLY SEASON

by Kirby Baldwin

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The holidays are upon us, and that means decking the halls, gathering with loved ones, exchanging gifts and treats—and creating a lot of waste in the process. From Thanksgiving to New Year’s Day, Americans throw away 25 percent more trash than at any other time of year. That’s 1 million extra tons each week, primarily due to waste from holiday gifts and décor. Fortunately, there are ways to cut down on consump tion to lessen the environmental impact of the holiday season without sacrificing any joy.

Savor Local Fare

Ditch grocery store lines and instead shop for the holiday meal at a nearby family farm. By participating in the local food movement, we will not only enjoy fresh, seasonal ingre dients while supporting the local economy, but also sustain farms that build soil health, promote animal well-being and offer a more delicious and nutritionally superior final product. Purchasing food directly from farmers also eliminates the extra packaging and the carbon footprint of transportation that comes with store-bought goods.

In addition to offering fruits and vegetables for holiday pies and soufflés, regional farms can also be good sources for locally sourced grains, holiday meats, baked goods and cheeses. Festive cocktails can be purchased from a neighborhood distill ery, brewery or winery, many of which source their ingredients from local farmers.

Ronald Mirante, founder of Bone-In Food, runs a weekly food delivery service that provides only sustainable, nutrient-dense foods sourced from local farm partners. According to Mirante, “Shopping for food locally with your farmers for the holiday helps them move offerings they have raised all season long. This empowers the local food community and makes their operations sustainable by preventing food waste and allowing for economic preparation for next year’s harvest.”

For a state-by-state directory of local farmers of meat, eggs and dairy products from 100 percent pastured animals, visit EatWild. com. A directory of family farms and farmers markets, along with restaurants and grocery stores that feature locally produced food, can be found at LocalHarvest.org.

Gift Greener

Instead of using unrecyclable gift wrapping paper, switch to a recycled alternative or wrap gifts in pieces of fabric, newsprint or kraft paper that can be repurposed or recycled. To eliminate shopping and wrapping altogether, give the gift of an experience, which allows loved ones to create lasting memories.

Cater experiential gifts to the needs and wants of the recipient. An exhausted new parent will appreciate a restaurant gift certifi cate or a coupon to pay for a babysitter. Give the budding golfer lessons with a local pro, the theater lover tickets to an upcom ing show and the selfless caregiver a spa treatment to help them feel pampered and refreshed. For the person that seems to have everything, make a donation in their name to a worthy cause that matters deeply to them.

According to publishing executive and mother Tacy Quinn, who runs the Instagram account @friluftslivingfamily, “As our kids get older, we love to find outdoor adventure ideas that are fun to do as a family and get us off our screens. One of our holiday gift-giving traditions each year is to purchase or renew a member ship to a local nature organization. Many organizations have great family programs that are included with yearly memberships, so this annual gift means we get a whole year of outdoor experiences to enjoy together. We’ve gone on full-moon hikes, tapped and harvested our own maple syrup, enjoyed solstice bonfire parties

and more. Giving a membership gift helps everyone enjoy the out doors and sustain the natural places we love.”

When it’s not possible to gift an experience, shop locally for gifts made of natural materials, such as a beautiful, wooden, cutting board, a cozy pair of wool socks or a piece of pottery handmade by local artisans. Christmas stockings can create unnecessary waste for the sake of filling them to the brim. Try replacing plastic odds and ends with fruits, nuts or handmade treats like cookies or granola for more sustainable—and tastier—stocking stuffers.

Deck the Halls

For the most sustainable holiday tree, opt for a potted or locally cut, native choice. Live trees protect the soil, serve as wildlife habi tats and filter the air during the six to eight years they’re growing. They also create local jobs. After the holidays are over, the potted trees can be planted. Cut live trees should either be mulched or recycled, rather than thrown in a landfill.

Merry and Bright

Making just a few simple swaps in gifting, feasting and decorat ing will ease holiday consumption and lessen its environmental impacts without subtracting any of the joy.

Kirby Baldwin writes for KnoWEwell, the regenerative whole health hub and a collaborative partner of Natural Awakenings Publishing Corp.

Melissa Greene

A Feast of Light

by Marlaina Donato

Whether we light scented candles for ambience, drink cocoa while sitting around a bonfire or continue time-honored spiritual customs, welcoming the light can ignite hope when we need it most. By cultivating the inner sun, that place deep within us that blazes with resilience and plenty, we not only fortify ourselves, but every one around us. Throughout the year, many of us invest in making healthy choices, but neglect soul sustenance. Swapping trivial distractions for more face-to-face conversations, answering someone’s forgotten email or bringing a homemade pot of soup to a neighbor that is busy packing for a move creates a feast of light during all seasons.

“Thousands of candles can be lit from a single candle,” wrote Gautama Buddha, and perhaps we would be astounded to see how far the smallest gesture can travel. Inviting a friend that has no family to a holiday dinner or out for coffee, spending more quality time with a child or buying a gift card for the receptionist at the dental office begets a chain reaction of small joys. When we fill our bellies with everyday magic, slow down to finish a cup of tea, turn off the news and notice the crescent moon nestled in the twilight, we become more inclined to feel blessed.

A few worthy inspirations to pass along: n Make it a spiritual offering to choose joy today n Close the year by letting go of a grievance or an outdated belief

n Tell someone how they bring light into your life n Share a favorite book that is inspiring n Acquire a new source of light—a lantern or salt lamp—for your favorite room n Leave an uplifting quote on a loved one’s voicemail

Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.

calendar of events

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

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

THURSDAY, DECEMBER 1

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

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

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

Candy Cane Christmas Open House – 10am-5pm. Special sales, refreshments, candy cane drawing, handcrafted gifts for the whole family: artisan soaps, perfume, wool dryer balls, tote bags, gift kits and more. Free. Inshanti Pure Essential Oils, 48 Slaymaker Hill Rd, Kinzers. 717-587-3990. Inshanti.com.

Cooking Class: Ukrainian Christmas and New Year – 6-8pm. Ages 16+. Come and enjoy an evening of delicious food and the cultural experience of a Ukrainian Christmas, one we long for them to have once again. Hands on. BYOB. Registration is required. $75. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Restorative Yoga – 7-8pm. (Thursdays ongoing thru 12/29). A mild form of yoga with a focus on breathwork and longer-held poses. A more relaxed, passive and slow-paced, allowing the body tissue to rest and recover. $15. Hempfield Apothetique, 100 W Walnut St, Lancaster. 717-874-8480. HempfieldApothetique.com.

FRIDAY, DECEMBER 2

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

Mindful Yoga – 9-10am. (Fridays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org.

Candy Cane Christmas Open House – 10am-5pm. See 12/1 listing for details.

First Friday Naturopathic Open House – 4:30-7pm. Get to know your local naturopathic doctors. Stop in, bring questions, and take homemade teas and other healthy samples home with you. Free. Generative Health, 228 E Orange St, Lancaster. 717-723-8044.

First Friday & Candlelit Gentle Yoga – 5-7 pm. Enjoy hot tea & cookies while shopping special sales on stocking stuffers and gift cards. Free. Candlelit Gentle Yoga from 7-8pm. Available for all levels of experience, melt away stress and & create space to savor the moments & welcoming the season. Register for yoga online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

SATURDAY, DECEMBER 3

Teen Cooking Club: Holiday Baking – 10am12pm. Ages 12-16. Zest’s fantastic kid’s instructor and resident artist, Gwen Eberly, teaches kids essential skills and confidence in the kitchen with delicious recipes. Hands on. Registration is required. $70. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Candy Cane Christmas Open House – 10am-5pm. See 12/1 listing for details.

Winter Wreath Workshop – 11am-3pm. Design a beautiful wreath using ribbons and natural materials gathered from Rodale Institute’s 386-acre organic farm. Enjoy hot drinks around the firepit and free wagon tours. Ride with Santa from 11am-1pm. Pre-registration $45 per person/group or day of event $50 per person/group. Includes one wreath. Rodale Institute, 611 Siegfriedale Rd, Kutztown. RodaleInstitute.org/events.

Ayurveda for Winter – 4-6pm. This 2-hour retreat explores winter Ayurvedic rituals for seasonally balances wellness, health and restoration. Learn about dry brushing and self-massage, create a ginger compress to take home, partake in a grounding restorative movement practice and more. Register online. $60 or $55 for studio members. West End Yoga Studio, 221 W Walnut St, Lancaster. WestEndYogaStudio.com.

“Root to Rise” Gentle Morning Yoga – 8:309:30am. Saturdays thru 12/17. A morning Hatha/ Vinyasa practice to support your energy as you begin your day. Focus on setting intentions for health and healing during the holiday season. $17. Hempfield Apothetique, 100 W Walnut St, Lancaster. 717-5981529. HempfieldApothetique.com.

SUNDAY, DECEMBER 4

Meditation – 8-9am. (Sundays ongoing).

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

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

Yin Yoga – 9-10:30am. (Sundays ongoing).

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

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

MONDAY, DECEMBER 5

Sound Immersion Meditation – 5-6pm. Mondays thru 12/19. Using a combination of tuning forks, Himalayan singing bowls, gongs and other instruments, prepare to be immersed in sound and vibration to release stress and induce a deeply meditative state. $20. Hempfield Apothetique, 100 W Walnut St, Lancaster. 717-874-8480. HempfieldApothetique.com.

Cooking Class: Sand Tarts and Cocoa Bombs –6-8pm. Age 16+. Learn how to make these classic Pennsylvania Dutch holiday cookies. Learn the art of rolling these thin and crisp, buttery treats. Then top the evening off with hot cocoa bombs. Hands on. BYOB. Registration is required. $75. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

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TUESDAY, DECEMBER 6

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

Lancaster Friends School Open House – 10am12pm. Learn more about our unique educational community and get a tour. Masks required indoors. Registration required. Free. Lancaster Friends School. 110 Tulane Terrace, Lancaster. 717-5532300. LancasterFriends.org.

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

WEDNESDAY, DECEMBER 7

Mindful Yoga – 9-10am. (Wednesdays ongoing). Onsite and via Zoom. Slow down your breath, your body, and your mind. $15, discounts available. Contact Saint James Episcopal for link. 717-397-4858. 119 N Duke St, Lancaster. SaintJamesLancaster.org.

Light Up a Life Tree Lighting Ceremony –6:30pm. Thousands of delicate white lights are placed on evergreen boughs to honor those who have left this earth. Each light represents a life worthy of celebration while ensuring that others coping with end of life receive the compassionate care they need. For info or to purchase a light: 717-295-3900. Essa Flory Center, 685 Good Drive, Lancaster. HospiceCommunity.org.

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

THURSDAY, DECEMBER 8

Full Moon Crystal Meditation – 6-7pm. Join us for a relaxing experience that includes guided relaxation, crystals, Reiki, and sound healing music. A crystal set is included in the event price. Please bring a mat, blanket and pillow for comfort. Registration required. $15. Integrative Healing Arts Studio, 546 Penn Ave, West Reading. 610-451-9577. IntegrativeHealingArtsStudio.org.

Functional Health Open House – 5-7pm. Stop by to learn about health coaching and how this can help you on your wellness journey. Consultations are also available. Free. Functional Health of Lancaster, 2207 Oregon Pk, Suite 301a, Lancaster. 717-490-6227. FH-Lancaster.com.

FRIDAY, DECEMBER 9

Yoga Nidra Weekend Workshop – 4pm 12/9 thru 5pm 12/12. Yoga Nidra is a practice of deep intense relaxation and can reduce fear and anxiety related to change, the unknown and even of death. The training covers postures of relaxation, nervous system function, benefits and contraindications, propping and lots of practice. Registration required. $799 commuter or $899 residential. Kula Kamala Foundation, 17 Basket Rd, Reading. 484-509-5073. For info and registration: KulaKamalaFoundation.org/classes.

Cooking Class: Gifts from the Kitchen – 6-8pm. Ages 16+. These recipes, both sweet and savory are perfect to wow recipients with all tastes and preferences. Take home some of each, tied with a bow along with the skills to make more. Hands on. BYOB. Registration is required. $80. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

savethedate

SATURDAY, DECEMBER 10 & SUNDAY, DECEMBER 11

Holiday Spiritual & Holistic Bazaar – 10am5pm. Enjoy vendors of crystals, jewelry, gemstone trees, soaps and bath products, artwork, clothing, pet products, singing bowls and more, along with reiki and reflexology practitioners, tarot, and readers, plus a benefit raffle and auction. Free admission. Leesport Farmers Market Banquet Hall, 312 Gernants Church Rd, Leesport. 570-573-1651. LadyLynora.com/ Holiday-Bazaar.

SATURDAY, DECEMBER 10

Winter Holiday Market – 10am-3pm. Visit the new farm, sip a cup of hot tea, and find gifts for everyone on your list as you shop our selection of hand-crafted herbal products or other local artisans/makers and have a bite from a local food vendor. Lancaster Farmacy, 397 Letort Rd, Millersville.

savethedate

SUNDAY, DECEMBER 11

Gifts That Give Hope Anniversary Fair –10am-3pm. Visit with 45 non-profits to shop and learn about volunteer opportunities, participate in a Human Rights scavenger hunt for the chance to win a free book, and more. Food trucks on site. Free admission. Farm & Home Center, 1383 Arcadia Rd, Lancaster. 717-201-9157.

GiftsThatGiveHope.org

WEDNESDAY, DECEMBER 14

Coping with the Holidays – 6:30-8pm. Via Zoom. If you feel uncertain and anxious about the coming holiday season, this session may help you not only get through the holiday season but perhaps find something positive during an otherwise difficult time. Free. To register: Pathways Center for Grief & Loss. 717 391-2413 or 800-924-7610. HospiceCommunity.org.

THURSDAY, DECEMBER 15

Cooking Class: Celebrating Hanukkah – 6-8pm. Ages 16+. Enjoy learning to make these delicious treats for a quintessential Hanukkah celebration that everyone will enjoy. Helen Sanya takes you through these recipes that are bursting with flavor and tips for success in the kitchen. Hands on. BYOB. Registration is required. $70. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SATURDAY, DECEMBER 17

Holiday Pop-Up Market – 10am-4pm. Lastminute shoppers and anyone looking for something special will find unique gifts created by local makers. Free admission. Hempfield Apothetique, 100 W Walnut St, Lancaster. 717-874-8480. HempfieldApothetique.com.

MONDAY, DECEMBER 19

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

TUESDAY, DECEMBER 20

GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required: MParadise810@comcast. net or 717-951-2720. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy. HospiceCommunity.org.

WEDNESDAY, DECEMBER 21

Winter Solstice “Sing Your Heart Out” and Sound Meditation – 6-7pm singing circle, 7:158:15pm sound meditation (lay down and receive). On the darkest day of the year, come together to celebrate the light and love that is within each of us. $30 each/$49 for both. Offered by ResonateYou and The Yoga Place, Bergstrasse Lutheran Church, 9 Hahnstown Rd, Ephrata. To register, visit TheYogaPlaceInEphrata.com or ResonateYou.com.

Sing Your Heart Out Voice Embodiment Class –7-8:15pm. Online/In person hybrid. (3rd Wednesday of every month). Connect through singing, sounding/ intoning, movement, joy, and reflection ending with a Summer Music Gathering in June 2023. Drop in $25 or sign up for discounted monthly rate of $20. ResonateYou.com.

plan ahead

SUNDAY, JANUARY 1

New Year’s Hike – 11am. Start the new year off on the right foot by taking a walk with Berks Nature! Berks Nature’s naturalists will guide you through a quiet and refreshing hike through Angelica Creek Park before warming up with a mug of hot cocoa and fresh s'mores. Welcome in the new year with a fresh perspective and some fresh air. Free. Berks Nature, 575 St Bernardine St, Reading. 610-3724992. BerksNature.org.

FRIDAY, JANUARY 6

A Bee’s Diary – 6pm. Gather round our hearth, kick back with a drink, and soak in the Friday vibes of a crackling fire shared with friends. We're off to a sweet start with January's Fireplace Friday: learn all about beekeeping and taste local honey with Griesemer Bees. $10 per person. Berks Nature, 575 St Bernardine St, Reading. 610-372-4992. BerksNature.org.

SATURDAY, JANUARY 7

Beginners Nature Photography – 10am. Interested in nature photography but don't know where to start? This Introduction to Beginners Nature Photography is perfect for you! From aperture, to f stops, to focal point, Berks Nature will walk you through the basic tenets of nature photography. $5 per person. Berks Nature, 575 St Bernardine St, Reading. 610-3724992. BerksNature.org.

TUESDAY, JANUARY 10

Women’s Introductory Workshop: Writing Without Fear – 6:30-8:30pm. Via Zoom. Tuesdays, 5 wks thru 2/7. A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfection and self-doubt. Beginner’s welcome, sharing optional. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.

SUNDAY, JANUARY 15

Polar Bear Run – 10am. Join the Polar Bear 5K trail run/hike fundraiser. All money raised supports regional efforts to end global warming and help finance the group’s popular “green project” grant program. Unique prizes and ribbons. Dogs on a leash are welcome. Race day registration begins at 8:30am at Park Pavilion 22 (Kiwanis Lodge). Lancaster County Central Park, 1050 Rockford Rd, Lancaster. Tinyurl.com/LancasterPolarBear2023.

MONDAY, JANUARY 16

Women’s Memoir Writing Workshop – 6:308:30pm. Via Zoom. Mondays, 5 wks thru 2/13. “Exploring our Life Stories.” A safe haven for capturing the memories that matter to us most. Write From the Heart. Registration required. 717-3934713. WriteFromTheHeart.us

FRIDAY, JANUARY 20

Cooking Demonstration: Upohar World Kitchen – 6-8pm. Ages 16+. A Bengali word for “Gift”, Upohar, founded by Srirupa Dasgupta as a catering business on a social mission to alleviate poverty in Lancaster. Join us for this wonderful evening and delicious dinner as we learn about food, culture, and community. BYOB. Vegetarian friendly. Registration required. $70. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

SUNDAY, JANUARY 22

Teen Writing Workshop – 5 Sundays, 1/22, 2/26, 3/19, 4/16, 5/21. “Writing to Relax.” A safe and welcoming workshop to celebrate our ideas, hear our own voices, and wave goodbye to perfectionism and self-doubt. No grades, grammar or judgement. Write From the Heart. Registration required. 717393-4713. WriteFromTheHeart.us.

DECEMBER ONLINE

EXCLUSIVES >>>

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

ECO TIP

ACUPUNCTURE

LANCASTER ACUPUNCTURE

Beverly Fornoff

Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334 • LancasterAcupuncture.com

Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 31.

BODYWORK

SUPERNATURAL WELLBEING, LLC

Grace Henderson, LMT 342 N Queen St • Lancaster

SupernaturalWellbeingLLC@gmail.com

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

CBD/HEMP PRODUCTS

CEDAR MEADOW FARM CedarMeadow.farm 717-723-3770

Hello@CedarMeadow.farm

CBD is better when it comes from a single farm that’s been dedicated to regenerative practices non-stop for over 30 years. That’s what we do. Discover why Better Soil makes Better Oil. Deeply rooted in Lancaster, PA. See ad, page 16.

HEMPFIELD BOTANICALS

HEMPFIELD APOTHETIQUE

100 W Walnut St • Lancaster 717-874-8480

HempfieldBotanicals.com

Hempfield Botanicals embraces that wellness is the foundation for living a full and vibrant life. We create the THC-free and fullspectrum CBD products to help people find relief from pain and inflammation, sleep problems, anxiety, headaches, lack of energy and more. Certified B-corp, vegan, certified cruelty-free, sustainable and third-party tested. See ad, page 15.

YOUR CBD STORE

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

At Your CBD Store®, we bring superior quality hemp-derived products for people and pets to the market. Because our oils, tinctures, skin care and pet products are formulated using the whole plant, they contain a full or broad spectrum which includes cannabinoids and terpenes. See ad, page 12.

CHIROPRACTIC

A THERAPEUTIC EFFECT

Dr. Andrew Ashton

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

Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

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

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

HEATH CHIROPRACTIC & WELLNESS CENTER LLC

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

For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain /Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 39.

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 11.

CLINICAL AROMATHERAPIST

INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com

Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, halfand full-day education courses with certification are offered. See ad, page 12.

~Kahlil

COUNSELING

GREY MUZZLE MANOR

1164 Blattadahl Rd • Mohrsville 610-655-5271

GreyMuzzleManor.com Facebook.com/GreyMuzzleManor

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

COUNSELING

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

Malinda Harnish Clatterbuck, MA (she/her) 228 E Orange St • Lancaster 717-875-5066

MHarnishTherapy.com

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

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY

699 Wooltown Rd • Wernersville 717-917-7137

TakeHeartCounseling.com

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

DENTISTRY

CENTER FOR TMJ & SLEEP DISORDERS

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

TMJSleepCenter.com

Dr. Tammy Balatgek and her team provide a conservative, nonsurgical approach focusing on the diagnosis and treatment of TMJ disorders, management of snoring/ obstructive sleep apnea (OSA), and acute and chronic facial pain. They restore their patient’s quality of life by relieving pain and improving sleep. See ad, page 9.

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 10.

SUSQUEHANNA DENTAL ARTS

100 S 18th St • Columbia 717-684-3943 • 717-285-7033

SusquehannaDentalArts.com

We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 35.

DNA TESTING

ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604

AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ad, back cover.

END-OF-LIFE CARE

PEACEFUL PASSAGES

Elena Snyder, LPN 215-859-2556

Facebook/PeacefulHospiceCare

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

If you want to conquer the anxiety of life, live in the moment, live in the breath.

~Amit Ray

FLOATATION

THERAPY

BALA FLOAT & WELLNESS

903 Nissley Rd Unit H • Lancaster 717-537-6955

BalaFloatCenter.com

Experience deep relaxation, a lightness of being, and healing on a cellular level. At Bala we provide open floatation rooms with automated lighting and music therapy for a calming customer experience, relief from chronic pain and discomfort, and an escape from the stress of everyday life. Also offering massage, reiki and biomat. See ad, page 7.

FUNCTIONAL MEDICINE

FUNCTIONAL HEALTH OF LANCASTER

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

MR@FH-Lancaster.com 717-490-6227 (call or text)

FH-Lancaster.com

Are you looking for a holistic root cause approach to your health and wellness? Functional Health of Lancaster provides comprehensive adult primary care, functional medicine, nutritional support, thermography and yoga therapy, addressing your important health needs and wellness goals. Membership plans available. See ad, page 31.

FUNCTIONAL NEUROLOGY

LANCASTER BRAIN & SPINE

221 Granite Run Dr • Lancaster 717-299-9600

LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brainbased treatment plans. See ads, pages 35 and 43.

HERBAL MEDICINE

HERBS FROM THE LABYRINTH

Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517

HerbsFromTheLabyrinth.com

Long-time Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available.

Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 15.

HOLISTIC WOMEN’S HEALTH

WISE WOMAN HEALING

Pamela Craddock, CNM 31 S Lime St • Lancaster 14 Preston Rd • Reinholds 717-925-7462

WiseWomanHealing.us

With over 42 years of nursing and midwifery experience, Pamela recognizes the interconnectedness of the body, mind and spirit and how imbalances can affect overall health. With compassion and experience she will work with you to formulate a plan that will help you achieve optimal health and wellness. See ad, page 32.

HOLISTIC WELLNESS

ENERGY CONSCIOUSNESS

TRANSFORMATIONAL HEALING

Asha Scatchard, BHSP, IKH 717-843-5672

EnergyBodyworks.com

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

RESTORE YOUR ENERGY

Deb Gallagher, RN, CLP Lancaster 717-203-9666

RestoreYourEnergy.org

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

HOME IMPROVEMENT

DC EAGER SERVICES

Darlene Eager Hoarding Services, Mold Remediation, Safe Demolition

6 E Kendig Rd • Willow Street 717-989-5763

DCEager.com

Hoarding and excessive clutter can hide health threats such as mold, bacterial growth, insect and rodent infestation. With respect and sensitivity, DC Eager will professionally and discretely provide the clean-up needed to return the home to a healthy state. Also offering mold remediation and safe demolition. Free assessment. See ad, page 5.

HUGHES HOME SERVICES

Green Cleaning Professionals

Samantha Hughes

SamanthAnneHughes@yahoo.com 717-538-6383

We offer weekly, bi-weekly, or monthly services, as well as “deep cleaning” and organizing using organic safe environmentally kind products. We’d love to help meet specific goals and desires to make your home healthy and happy! Please reach out to schedule a free consultation. See ad, page 46.

INTEGRATIVE MEDICINE

NICK D’ORAZIO, MD

Strasburg Health Associates 181 Hartman Bridge Rd • Ronks 717-687-7541 • DrNickDorazio@gmail.com

Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.

IV THERAPIES

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk Smoketown • 717-656-8615 AquaBlueWellnessCenter.com

We offer a range of IV hydration vitamin and mineral therapies to support your wellbeing. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 19.

LAB TESTING

ANY LAB TEST NOW 235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcohol-testing services, Vitamin B12 injections and more. See ad, 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 44.

LYMPHATIC THERAPY

AQUA

BLUE WELLNESS CENTER

Electro-Lymphatic Therapy

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

Our lymphatic system plays an important role in supporting our immunity. Over the past 18 years of treating our clients, we’ve found that supporting the proper flow of lymphatic fluid through electrolymphatic therapy positively affects many conditions including: Lymphedema, edema, cancer, Lyme disease, heart disease, enlarged prostate, post-injury/surgical healing and more. See ad, page 19.

MATTRESSES NATURAL/ORGANIC

GARDNER’S MATTRESS & MORE

830 Plaza Blvd • Lancaster 717-299-6228

GardnersMattressAndMore.com

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

INTERIORS HOME SLEEP GALLERY

3130 Columbia Ave • Lancaster 717-390-2000

415 Simpson Ferry Rd • Camp Hill 717-686-4000

Mattress1stByInteriorsHome.com

Organic and natural bedding free from irritants, allergens, pressure-point discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 27.

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 43.

METAPHYSICAL RESOURCES

DIVINE DRAGONFLY

1841 Columbia Ave • Lancaster 717-517-7056

Divine-Dragonfly.com

A spiritual and metaphysical store, Divine Dragonfly carries a wide selection of ethically sourced crystals, sustainably sourced herbs, and sage. The store also features a variety of candles, incense, books, Oracle and Tarot cards, tapestries and dreamcatchers. See ad, page 17.

NATUROPATH - TRADITIONAL HEALTH

BY DESIGN CLINIC

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103

HBDClinic.com

We provide nutrition and detoxifi cation services for adults and chil dren using an integrative functional medicine approach, offer therapeu tic massage therapy for your relax ation or chronic pain needs, and permanent fat- and weight-loss services. See ad, page 33.

NATUROPATHIC DOCTOR

GENERATIVE HEALTH

Dr. Javier Palacios, ND, LAc 228 E Orange St • Lancaster 717-869-1524

Dr. Palacios is a naturopathic doctor specializing in migraines, chronicheadaches, men's health, insomnia and diabetes, cardiovasculardisease and othermetabolic disorders. His approach is to educate the patient on naturopathic medicine and provide the safest and most effective natural alternatives. He speaks fluent Spanish.

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 21.

ORGANIC HAIR SALON

THE GREEN ROOM ORGANIC SALON

135 E King 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.

PET CARE

TILL WE MEET AGAIN

In-Home Pet Euthanasia 717-897-0536

TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible—your home—with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 46.

REIKI

MOONFLOWER & SAGE WELLNESS STUDIO

39 Spruce Ave • Birdsboro 484-719-9460

MoonflowerAndSage@gmail.com MoonflowerAndSage.com

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

SEXUAL WELLNESS

THE FLAME WITHIN:

Tantra & Transformation 228 E Orange St • Lancaster 716-472-1037

FlameWithinTantra.com

Using Transformational Therapy and Authentic Tantric techniques, Ava provides healing of the mind, body, spirit and sex. From sexual dysfunction to intimacy fears, she guides individuals to liberate their sexuality and pleasure as a mechanism for profound growth and fulfillment.

SKINCARE

GSL ORGANICS

216 S Church St • Quarryville 717-844-1444

GSLOrganics.org

With over 25 years of experience, owner Candy St. Martine-Pack, a certified aroma-therapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 21.

SLEEP DISORDERS

CENTER

FOR TMJ & SLEEP DISORDERS

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

TMJSleepCenter.com

Dr. Tammy Balatgek and her team provide a conservative, nonsurgical approach focusing on the diagnosis and treatment of TMJ disorders, management of snoring/ obstructive sleep apnea (OSA), and acute and chronic facial pain. They restore their patient’s quality of life by relieving pain and improving sleep. See ad, page 9.

SOUND HEALING/MUSIC

RESONATE YOU

Jen Lobo Rose

Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com

Jen Lobo Rose, 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 ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor

313 W Liberty St, Suite 263 • Lancaster 610-301-4356

SoundwiseHealth.com

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

SPECIALTY FOODS

KWEE-JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180

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

SPIRITUALITY

URBAN WELL—A SOURCE FOR CONTEMPLATIVE SPIRITUALITY

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

…where diverse people with different faiths gather in a spirit of humility and openness to learn from one another how to quiet the noise of everyday life, become more grounded and find energy, serenity and rest. See ad, page 4.

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 45.

THERMAL IMAGING

AQUA

BLUE WELLNESS CENTER

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 • AquaBlueWellnessCenter.com

A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 19.

SHALOM THERMOGRAPHY

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

Thermography provides a noninvasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, prevention-focused approach to health care. See ad, page 39.

TRAVEL

TERRERA TRAVEL

1249 Lampeter Rd, #2 • Lancaster 717-419-7612 https://msha.ke/TerreraTravel/

“Travel the World and Protect it Too” with Terrera Travel, an ecotourism travel agency that strives to educate people on sustainable travel options and lessening their environmental impact. We advocate embracing local culture and protecting habitats all around the world while you travel.

WEIGHT LOSS

HEALTH BY DESIGN

Jeannie Peck, Traditional Naturopath 352 E Main St, Ste 100 • Leola 717-556-8103 • HBDClinic.com

We can help you reach your weightloss goals by offering customized nutrition, body sculpting, weight loss and detoxification services. As you release stubborn fat, you’ll receive support and guidance through every step of your journey. See ad, page 33.

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 4.

MINDFUL YOGA AT SAINT JAMES

119 N Duke St • Lancaster 717-397-4858

SaintJamesLancaster.org/Yoga

A simpler style of yoga that helps achieve a higher level of connection with one’s mind, body and spirit by focusing on the present moment. Is suitable for a wide range of body types and abilities. In-person and via Zoom. See ad, page 4.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster

WestEndYogaStudio@gmail.com WestEndYogaStudio.com

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

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