Natural Awakenings Lancaster/Berks October 2025Natural Awakenings Lancaster/Berks December 2025

Explore Healing and Growth in The Relationship Group

Julia Veser, LCSW, invites growthminded women to join an in-person, eight-week therapeutic experience designed to deepen self-understanding and strengthen emotional well-being. The Relationship Group will meet from 5:15 to 6:45 p.m. on Tuesdays, January 6 through February 24 in Lancaster.

Participants will explore how early attachment patterns and complex trauma shape current relationships, behaviors and beliefs. Each week builds on the last, offering insight into secure attachment, the mind-body connection, emotional safety, communication habits, boundaries and the nervous system’s response to stress. The course integrates psychoeducation with mindfulness and embodiment practices, giving attendees practical tools to cultivate resilience, interrupt old cycles and foster healthier patterns of connection.

Designed for those seeking meaningful personal growth and community, this supportive small-group setting encourages vulnerability, learning and authentic relationship-building. It’s an opportunity to understand oneself more deeply while gaining skills that support long-term healing and more secure relationships.

Cost: $35 weekly or $235 if paid in full (15% discount). Location: 342 N. Queen St., Warehouse D, Lancaster. For more information, call 717-725-0528, email Julia@JuliaVeser.com or visit JuliaVeser.com. See ad, page 48.

Plan Ahead for a Thriving Native Landscape

As winter settles in, Wildcraft Landscapes encour ages homeowners to begin planning their spring landscaping and hardscaping projects. Early design work in winter allows time to create intentional, ecological outdoor spaces that enhance well-being while supporting local ecosystems. Founder Nathan Tietbohl says, “Each garden has a unique role in our lives. Whether that is a sanctuary or entertaining space, the quiet of winter is an opportunity to evaluate those needs and explore how to integrate them with supporting a healthier environment.”

Recent months have been exciting for Wildcraft Landscapes. Tietbohl was awarded a $2,000 small business grant from the Berks LaunchBox, recognizing his commitment to sustainable, community-centered landscape design. He will also represent Wildcraft at the Penn State Sustainability Expo on December 4, where he’ll share information about their ecological landscaping work and job opportunities.

Homeowners eager to transform lawns into vibrant native habitats or design outdoor spaces that attract pollinators and birds are encouraged to schedule early consultations for December and January.

For more information or to schedule a consultation, call 484-772-8012, email Info@WildcraftLandscapes.com or visit WildcraftLandscapes.com. See ads, pages 12 and 52.

Julia Veser

Learn Beekeeping and Hive Management

The Horn Farm Center for Agricultural Education, in York, will host its annual Beekeeper Training Program beginning January 21. Now in its 11th year, the year-long program is led by Mark Gingrich, professional beekeeper and owner of Gingrich Apiaries. He provides aspiring backyard beekeepers with classroom instruction and hands-on experience in managing hives at a residential scale.

Nine monthly sessions are scheduled at 6 p.m. on Wednesday evenings. Three classroom sessions cover honeybee biology, ecology and seasonal preparations, while spring through fall sessions give participants the opportunity to tend live apiaries on the farm. At the end of the first year, students may take home a colony and enroll in a second-year program at a discounted rate to continue independent hive management.

Designed for hobbyists and small business entrepreneurs, the program emphasizes small-scale, sustainable beekeeping. Topics include attracting pollinators, hive stewardship and harvesting honey and wax.

Since 2004, Horn Farm Center has provided hands-on training in regenerative agriculture, ecological restoration and sustainable land management.

Cost: First-year students pay $500, with the option to submit a $100 nonrefundable deposit and pay the remainder in installments. Location: 4945 Horn Rd., York. Registration is limited and early enrollment is encouraged. For more information or to register, call 717-757-6441 or visit HornFarmCenter. org/beekeeper-training.

Integrated Health Care for the Whole Family

Services Offered:

• Our primary care providers deliver healthcare services for patients across all age groups! They are experts in advanced conjunctive testing and therapies from RGCC. Our provides also specialize in treating Lyme disease and other infectious diseases.

• IV Nutrition - We do not use corn, soy, salt or synthetic ingredients.

• Thermal Imaging - A non-invasive clinical imaging procedure

• Massage Therapy - We offer a full line of medical, therapeutical and specialty massages

• Electro-Lymphatic Drainage

• Nutritional Consultations

• Ultraviolet Blood Irradiation Call today to schedule your appointment: 717-656-8615

Also Offering:

• Full Spectrum Infrared Sauna

• Halo - Himalayan Salt Bed

• Detoxification Therapies

• Nutritional Supplements

• Frequency Therapy

• Redlight Therapy

• Ionic Detox

Beekeeping students gather at the hives in full protective gear.

Martin, BCNP

Hurtubise,

Marge Torchia,

Enhance Massage Benefits With Add-On Therapies

A Therapeutic Effect, in Mountville, offers a wide range of massage options—including couples, craniosacral, deep tissue, manual lymphatic drainage, myofascial release, prenatal, reflexology, reiki, sinus massage and more—each designed to restore balance and promote healing. Clients can further customize their experience with add-on therapies such as aromatherapy, CBD applications, cupping, gua sha, hot towels, warm bamboo, paraffin hand or foot treatments, mini hot or cold stone work, or targeted muscle relief using Hyperice tools like the Hypersphere and Viper.

Massage therapy works hand in hand with chiropractic wellness, helping relax muscles, improve circulation, enhance mobility and prepare the body for more effective adjustments. Together, these complementary therapies support pain reduction, stress relief and overall body harmony.

Location: 313 D Primrose Ln., Mountville. For more info or to schedule an appointment, call 717-285-9955, email Info@ATherapeutic

Shine Bright This Season with J.A. Sharp’s Holiday Showcase

Celebrate the beauty of the season at J.A. Sharp Custom Jeweler. Throughout December, visitors are invited to explore a sparkling showcase of new designs, vibrant gemstones, and exquisite custom creations that capture the spirit of the holidays. Each piece is crafted with precision and passion, reflecting the artistry that has made J.A. Sharp a Lancaster treasure for more than 35 years.

Known for their mastery in fine metals and gemstones, the jewelers at J.A. Sharp specialize in custom design, reimagining heirlooms, and creating distinctive pieces that tell a personal story. Shoppers will find everything from timeless classics to bold contemporary styles—each made on-site by skilled artisans.

Supporting a local fine jeweler not only ensures exceptional quality and service, but also helps sustain the region’s thriving arts and crafts community. This season, discover the joy of giving a gift handcrafted with care and made to last a lifetime.

Location: 322 North Queen St., Lancaster. For more information, call 717-295-9661, email info@JASharp.com or visit JASharp.com. See ad, page 20.

Embrace the Serenity of Winter's Rest

-Explore sustainable funeral options that celebrate life while caring for the planet

-Give your family the gift of peace of mind and a plan that truly reflects your values

-Call before the year ends to begin your thoughtful, earth-friendly arrangements

Laura Adamo, Licensed Funeral Director & Green Burial Specialist

Call, text or email to schedule a free consultation 646-522-7119 Laura@KuhnFuneralHomes.com

Certified by the by

Support Local, Shop Mindfully at Radiance

In an era of shipping delays, rising tariffs and uncertain global supply chains, the value of supporting local, sustainable businesses has never been clearer. In downtown Lancaster, Radiance—owned by Sarah Preston—features a curated selection of fair trade and eco-friendly goods, providing shoppers with mindful, sustainable gift options.

Preston, a skilled community herbalist, offers personal care items, teas, tinctures and handcrafted remedies under her brand, Herbs from the Labyrinth. Every product at Radiance—from gemstone jewelry, cards, books, candles, incense and natural-fiber clothing to handmade teas, alpaca socks and shawls—is selected to support both local artisans and sustainable craftsmanship worldwide. By shopping at Radiance, customers find unique, high-quality items and contribute to preserving jobs, promoting fair trade and strengthening community resilience.

Location: 13 W. Grant St., Lancaster. For more information, call 717-290-1517, email HerbsFromTheLabyrinth@gmail.com or visit HerbsFromTheLabyrinth.com. See ad, page 20 and 50.

Relax

Chellas Arepa Kitchen

Launches

Health-Focused Grab-and-Go Meals

Lancaster’s Chellas Arepa Kitchen is mak ing healthy, convenient eating easier than ever with the launch of grab-andgo options from its food truck. These cold meals, ready to heat and serve, are high in protein and low in fat, and include Grandma Chellas’ fried rice with plantains, scallions, red onions, eggs and signature sauce, as well as chicken or pork with black beans and rice—perfect for on-the-go wellness or post-workout nutrition.

Chellas is celebrated for its fully gluten-free kitchens at both Hempstead Road and North Queen Street locations, which are open year-round. The menu caters to all dietary needs, with vegan, vegetarian and meat-based options. Signature dishes include the seasoned chicken arepa and the pernil arepa—honey-barbecued pulled pork with beans, shredded cheese and chimichurri— accompanied by wholesome sides like guacamole and yucca fries.

Locations: Food truck: 1830 Hempstead Rd., Lancaster; restaurant: 325 N. Queen St., Lancaster. For more information, call 717-575-9171, email Hello@ChellasArepaKitchen.com or visit EatChellas.com. See ad, page 35.

2403 Main St, Lower Level, Narvon, PA

We educate, encourage, support, and advise our clients to achieve health and wellness holistically!

Services include: · Bioenergetic Scans · Emotional Release · EESystem · Far Infrared Sauna · Lymphatic Bodywork · Nutritional Counseling · Organic Skincare · Rife Therapy and more

MULLED PEAR AND LEMON SPICED CIDER YIELD: 6 SERVINGS

This soothing drink blends ripe pears, warming spices and a touch of honey for a naturally sweet, nonalcoholic treat. It’s perfect for cozy evenings and supports relaxation, digestion and seasonal comfort.

1 gallon fresh apple cider

1 ripe pear, cored and chopped

1 lemon, sliced,

2-4 Tbsp honey, to taste

2-3 whole cinnamon sticks

3-4 whole star anise pods

4-6 green cardamom pods, lightly crushed (or ½ tsp ground cardamom)

6–8 whole cloves (optional, but classic)

½ tsp whole black peppercorns (optional for warmth)

1 Tbsp lemon juice (optional)

2-4 Tbsp honey, to taste

1-inch piece fresh ginger, sliced (optional for brightness)

2–4 Tbsp honey or maple syrup, to taste

1 tsp vanilla extract or ½ vanilla bean (optional, rounds sweetness)

In a medium saucepan, combine the cider, pear slices, lemon slices, cinnamon sticks, star anise, cardamom, and any other spices you are using. Bring to simmer over medium heat then reduce to low. Cover and let it gently mull for 20-30 minutes. Avoid boiling. Taste and add honey or maple syrup and vanilla, if using.

Strain and pour into mugs. Garnish with a pear slice, lemon slice or star anise pod and a sprig of rosemary if desired.

Ayurveda Detox for Multiple Sclerosis Relief

A 2025 observational study in India, published in the International Journal of Medical and Public Health, investigated the effectiveness of Ayurveda, specifically Panchakarma therapy, in managing pain and improving the quality of life for patients with multiple sclerosis (MS), a chronic autoimmune neurological disease that inflames and damages nerve cells in the brain and spinal cord. Panchakarma involves cleansing procedures designed to detoxify the body and balance the three doshas (energies) in Ayurveda—vata, pitta and kapha.

Over the span of four years, 120 female MS patients aged 19 to 50 received personalized Panchakarma treatments, including snehana (oil therapy), swedana (steam therapy), vamana (induced vomiting), virechana (purgation), basti (enema), nasya (nasal therapy) and rasayana (rejuvenation), alongside yoga and meditation. While 20 percent of the participants showed limited benefits, the remaining 80 percent experienced significant improvements in self-reported pain, mobility and overall well-being, allowing them to reduce their reliance on corticosteroids.

While observational studies lack control groups and cannot establish causal relationships, they can be useful for exploring associations. Further research with larger sample sizes and a control group is needed to confirm these findings.

Building Emotional Resilience in Cancer Survivors

Cancer survivors often experience emotional challenges such as anxiety, depression and fatigue. A study in the Journal of Clinical Oncology evaluated how mind-body practices could support the emotional recovery of nearly 600 cancer survivors with breast, prostate and gastrointestinal cancers, from early to advanced stages.

Participants were either randomly assigned or chose to join mindfulness-based cancer recovery (MBCR) or a tai chi/qigong (TCQ). Each program group was split into those that began their program immediately and a control group that was placed on a waitlist. The MBCR group met weekly for nine weeks and attended a six-hour weekend retreat between weeks six and seven. The TCQ group met weekly for 11 weeks and for a four-hour weekend retreat. Both groups were encouraged to practice daily at home for 30 to 45 minutes.

By the end of the study, both groups showed significant mood improvements compared to the waitlist control group, regardless of whether they chose their program or were randomly assigned. The MBCR group had the greatest reductions in tension, anger and fatigue, with increased energy. The TCQ group notably lowered depression and anger, and boosted vitality. Women benefited more from the MBCR program than men, while younger participants and those with advanced cancer cases responded more strongly to the TCQ program. The study provides strong evidence that gentle mind-body practices are powerful tools to support emotional healing of cancer survivors.

yurakrasil/CanvaPro

A New Era for Ocean Conservation Begins

After two decades of effort, the High Seas Treaty, officially the Treaty for the Conservation and Sustainable Use of Marine Biological Diversity of Areas Beyond National Jurisdiction, was ratified by Morocco (the 60th nation) in September, becoming international law in January 2026. Although the United States signed the treaty, it has not been ratified by the Senate. This treaty replaces a patchwork of international and industrial organization rules.

The treaty establishes a legal framework to conserve and sustainably use marine biodiversity in two-thirds of the oceans beyond any country’s exclusive economic zone. The treaty’s goals are to protect marine life; establish protected areas; regulate marine genetic resources; and promote equitable benefit sharing, capacity building, marine technology transfer and environmental-impact assessment of oceanic activities.

Deforestation Dulls Butterfly Colors

Scientists in Brazil’s Amazon rainforest have found that butterflies are losing their color. This research is part of a study on the discoloration or alteration of color in the natural world caused by human-driven environmental changes. The earliest known instance of such a change was during the Industrial Revolution, when the peppered moth turned black to blend into its sooty surroundings.

In Brazil, scientists observed a stark difference between butterflies in the rainforest and those in deforested areas. The rainforest is home to a wide array of colorful butterflies, whereas those in deforested regions are brown or grey. In eucalyptus plantations that have replaced the rainforest, dull-looking butterflies thrive. Deforestation impacts the most colorful species first, as the loss of vegetation makes them more vulnerable to predators. Without the protection of natural habitats, the most colorful and ecologically special species could be lost.

The Fall of Orange Juice

Once a staple of the American breakfast, health and economic concerns have led to a decline in orange juice consumption. Beginning in the 1950s, the Florida Citrus Commission promoted it to boost vitamin C levels and prevent colds and acidosis, a condition where the body accumulates too much acid. At its peak, three-quarters of households kept orange juice in their refrigerators.

Over the past 20 years, orange juice consumption has plummeted by nearly 50 percent. It contains as much sugar as soda, contributing to the obesity and diabetes crises. The price has surged by 67 percent in the past decade, driven by the loss of almost 92 percent of Florida’s citrus groves due to a bacterial disease spread by an invasive insect, which makes the fruit bitter and weakens the trees, and by an increase in hurricanes linked to global warming. Hurricane Milton alone destroyed an estimated 20 percent of Florida’s orange crop.

Jameson BurnettRussell Jameson Photography from Getty Images/CanvaPro

Cátia Matos from Pexels/CanvaPro

HolidayGiving Guide2025

Shop Small, Spread Big Cheer

The holidays are for giving, gathering and celebrating community—and supporting local businesses is the sweetest way to do it. Every purchase helps small-shop owners, their teams and our neighborhoods thrive.

Shopping small is personal. Friendly hellos, warm smiles, maybe even a cup of cocoa turn errands into moments of joy. The holiday flow can lead to discovering unique treasures—handcrafted goods, artisan treats and thoughtful finds that carry a story.

This holiday season, wrap your gifts with intention and your spirit in community. Shop small, spread big cheer-and fill the holidays with warmth, joy and connection that lasts far beyond the season.

“An amazingly powerful, soothing, and tender class.” - J.D.

“Melissa showed me how writing connects me with my true self.” - A.B.

Not Only a Writing Workshop...

️Write from the Heart is a retreat where creative souls can laugh, share, learn, and relax without life’s distractions. In an atmosphere of kindness and trust, Melissa’s gentle, non-intimidating classes welcome all levels, including those who have always longed to write, but felt they couldn’t. An antidote to perfectionism and self-doubt, there are no grades, rules, competition or judgment. Sharing is optional. Learn how writing, without fear, grounds us in humanity, connects us with others, and brings joy into our lives.

Nurturing

writers... since 2001

www.writefromtheheart.us

717-393-4713 | melissa@writefromtheheart.us

Melissa Greene

Holiday Giving Guide 2025

Please support our local businesses and let them know you saw them in Natural Awakenings. Thank you!

The Joy of Local Holiday Shopping

Making the Most of the Human Touch

by Marlaina Donato

There is something special about stepping into the cozy warmth of a coffeehouse, sampling the latest offerings at the bakery or discovering a rare edition at the local bookshop. Our hometowns, like their people, have a unique spirit, and shopping locally during the holiday is a full-sensory delight. “Online shopping is convenient, but nothing beats an in-person interaction and seeing how happy a local business owner gets when you purchase something,” says Jacqueline De Leeuw, a fine artisan and owner of the thrift store Comfy Komodo, in Newton, New Jersey.

Despite Adobe Analytics reporting that American consumers spent $241.4 billion online during last year’s holidays, CapitalOne’s research shows that 45 percent still prefer in-store shopping. This preference is driven by convenience, easy product comparison and a more enjoyable experience. Local stores offer shorter lines, fewer crowds, meaningful options and a chance to reduce our carbon footprint. The American Independent Business Alliance states that for every $100 spent at an independent business, $50 or more remains in the local economy, boosting prosperity, jobs and donations to local organizations.

Finding Treasures With Friends

Discovering local treasures provides social nourishment and counteracts our screendependent lifestyles. According to the U.S.

Centers for Disease Control and Prevention, social connection benefits long-term physical and mental health. “Talking with the folks who grow your food or make your gifts is almost extinct in our world. Farmers markets have revived that,” says Darlene Wolnik, senior project manager for the Farmers Market Coalition, in New Orleans, Louisiana. Fulfilling our senses with artisanal breads, seasonal produce freshly harvested from local soil and maple syrup tapped from nearby trees reconnects us with real life.

From hand-poured candles to artful ornaments, small businesses offer unique finds. Shopping can extend beyond purchases to include meeting friends for lunch or enjoying seasonal treats. The holidays are the perfect excuse to indulge in local fair-trade chocolates, regional wines, craft beers or small-batch gourmet coffees. “Nothing is better than meeting with family or friends and seeing where the day takes you, exploring local shops,” muses De Leeuw.

Wolnik agrees, suggesting, “You can make a morning of it and shop the entire town or Main Street before or after your farmers market visit.” She recommends checking if vendors offer holiday crafts. “A lot of farmers knit, weave and do woodworking. Also, many markets use a wooden token system to process card payments. If your market does that, buy tokens for friends, wrapped with a ribbon and a market flyer.”

Keeping It Local Year-Round

After the gifts and festivities, adopting inspiring habits can kickstart a new year. Choosing to shop locally more often positively impacts the environment because small businesses typically source their products regionally, reducing transit emissions.

Knowing the names of local servers, shopkeepers and baristas fosters a vibrant network of community engagement, enriching our everyday lives with meaning and a sense of belonging. “My favorite thing about supporting local shops is really connecting with the owners or the workers—finding out their story, how they started and what brought them here,” adds De Leeuw.

Creating monthly or weekly local shopping rituals can enhance family life or jazz-up date nights. Buying healthier bread at the bakery or herbal soap from a neighborhood artisan are simple ways to sustain the backyard economy while enjoying a slower, more relaxed pace and remaining open to the wonders along the way.

Marlaina Donato is an author, artist and composer. Connect at WildflowersAnd WoodSmoke.com.

gilaxia

Radiance Begins Within

Cultivating Joy

How Movement, Gratitude and Connection Transform Our Lives

by Hannah Tytus

“Discovering more joy does not, I’m sorry to say, save us from the inevitability of hardship and heartbreak. In fact, we may cry more easily, but we will laugh more easily, too. Perhaps we are just more alive,” reflected the late Archbishop Desmond Tutu in The Book of Joy: Lasting Happiness in a Changing World, where he shared wisdom alongside the Dalai Lama.

Joy invites us to be more alive. It surfaces through awareness, connection and acceptance of the present moment, exactly as it is. As winter days grow shorter and the year draws to a close, this is a wonderful time to explore what joy truly is, the things that block it and how it can be reclaimed. Ultimately, joy is not a reward for a perfect life, but a way of being that reminds us to embody our full humanity.

Though sometimes fleeting, joy can be profoundly sustaining.

A Physical Experience

“Joy is much bigger than happiness,” asserted Tutu. “While happiness is often seen as being dependent on external circumstances, joy is not.” This mindset—rooted in both heart and spirit—aligns closely with the Dalai Lama’s vision that genuine fulfillment comes from recognizing the deep interconnectedness of all living beings. Joy is an embodied emotion that is distinct from happiness. Happiness is stable, evaluative and may reflect broader life satisfaction—a contentment with one’s career, finances, family, romantic relationships or personal fulfillment—while joy is experienced in the present moment. It is intense, yet fleeting.

In a study conducted in 2025 and published in the International Journal of Qualitative Studies on Health and Well-Being, researchers interviewed 14 adults about their experiences of joy. The findings explain joy as a complex emotion shaped by individual, relational and cultural contexts. According to the research, joy is intense, transcendent and deeply felt—often arising spontaneously in response to meaningful experiences or connections.

In contrast, happiness encompasses a broader spectrum, exhibiting greater stability, and is associated with life satisfaction and contentment. Participants described joy as a somatic experience, identifying sensations such as “a rush of warmth and lightness throughout the body,” “electricity,” “a bubbling up,” and “tingling sensations,” accompanied by “the urge to move, smile and embrace others.” These visceral reactions often accompanied moments of intense connection, awe and accomplishment.

If joy is felt through the body, movement itself becomes a doorway to experience it more fully. This cultivation of joy is the cornerstone of Jennifer Joy Jiménez’s life’s work. A pioneer in integrative movement and founder of the Brave Thinking Institute’s Health & Well-Being Division, she developed TranscenDANCE, a conscious dance modality for all ages and mobility levels designed to improve mental, emotional and physical health through inspiring music, body positivity and free-form movement.

Conscious dance is any form of movement that emphasizes mindfulness, inner exploration and emotional release rather than performance or choreography. Although these transformative movement practices have existed for thousands of years, Jiménez laments that for many Americans, dance may be confined to weddings, occasional outings or fitness classes, leaving little room for the expressive and emotive daily practice that “allows our soul-self to move our human self.”

Thomas B. Wachtmann, DC

Jiménez asserts, “Just a few minutes of dancing releases the happy hormones, offering a DOSE [dopamine, oxytocin, serotonin and endorphins] that shifts our mood better than any antidepressant.” Scientific evidence supports this assertion. A 2024 meta-analysis published in The BMJ analyzed 218 clinical trials, demonstrating that dance was more effective in alleviating depression symptoms than walking, yoga, strength training and even traditional antidepressants.

The Social Nexus

Isolation’s Impact

While connection nurtures joy, disconnection erodes it. In The Book of Joy, the Dalai Lama identified loneliness as one of the most significant obstacles to joy, emphasizing that it arises not from isolation itself, but from a mindset of separation. A person can live alone in the wilderness and still feel content, while another may feel lonely in a crowded room. Loneliness, he suggests, emerges when the heart closes—when anger, fear or stress obscure the ability to perceive warmth in others.

Joy thrives on connection. While it can arise in solitude, it naturally expands most effectively through relationships and shared humanity. When individuals feel seen, supported and part of something larger than themselves, their sense of well-being deepens.

The 2024 World Happiness Report identifies social support as one of the strongest predictors of life satisfaction. Similarly, the Harvard Study of Adult Development—one of the longest-running longitudinal studies of human health—has shown that healthy, fulfilling relationships are the single greatest predictors of both longevity and life satisfaction.

This growing body of research underscores that social connection shapes health across our lifespan. Individuals that maintain meaningful relationships exhibit lower risks of cardiovascular disease, hypertension, diabetes, infections, cognitive decline and depression compared to those that are lonely. When people share laughter, empathy or a sense of belonging, they exhibit improvements to their nervous system and immune function, as well as an expanded capacity to experience joy.

Exercises To Expand Our Gratitude

by Hannah Tytus

Gratitude is an important part of joy because it helps us savor life and recognize that much of our good fortune comes from others, including those that have made it possible for us to be ourselves.

Saying Thanks at Mealtime: According to the Dalai Lama in The Book of Joy, even the act of eating a vegetable dish can

Many modern experiences reinforce this sense of separation. Chronic stress, fatigue, poverty and depression all constrict the emotional space needed for joy. Cultural ideals built around constant happiness add another layer of strain. Researchers describe how placing pressure on ourselves to be perpetually positive leads us to suppress authentic emotion, rather than cultivate genuine contentment. The Dalai Lama observed that persistent anxiety keeps the mind spinning in worry, unable to rest in presence.

Emotional avoidance further narrows the capacity for joy. According to the 2024 World Happiness Report, individuals that intentionally process difficult experiences report a 40 percent increase in life satisfaction. Gratitude research suggests the reason behind this phenomenon: Recognizing joy requires openness and receptivity. When individuals soften their defenses and allow life’s full range of emotion, they create space for joy to return.

Cultivating Gratitude

Adopting an attitude of gratitude is one of the best ways to cultivate joy. Recognized by the Dalai Lama as one of the “8 Pillars

become a communal experience. Hold gratitude for the seed in the earth, the sunlight and rain that nurtured it, the hands that tended and harvested the plant, the people that transported it to the local market or restaurant, and those that prepared the meal or taught us to cook.

Writing Down the Blessings: This daily practice is suggested by Jennifer Joy Jiménez, founder of the Brave Thinking Institute’s Health & Well-Being Division. With eyes closed, recall three items from the day for which to be grateful—from a friend’s

kindness to the bounty of a good meal or the pleasant aroma in the air. Record these items in a journal, aiming to add three new items each day.

Hamdi Kandi from Hamdi Kandi

of Joy”, gratitude has been shown to enhance the capacity to perceive joy in everyday life. Gratitude increases joy, and joy, in turn, increases gratitude in an upward spiral of positive disposition. A 2018 study published in The Journal of Positive Psychology revealed that when the participants practiced gratitude regularly, it became part of their natural disposition. Participants that exhibited greater gratitude also experienced heightened levels of joy.

Jiménez notes that cultivating gratitude—and therefore joy—is not just a matter of responding to positive circumstances. “There is a difference between gratitude for and gratitude in. It’s easy to be grateful for positive windfalls like winning the lottery or receiving a nice gift. But when something challenging happens, such as a loved one receiving a serious medical diagnosis, how can we be grateful in that moment for the gift that lies in the wisdom of that situation?” Viewing challenging events as lessons with the potential for wisdom and healing helps us cultivate a more resilient kind of gratitude.

As Tutu and the Dalai Lama teach, joy is not the absence of struggle but the presence of heart. It lives in the body, grows through connection and deepens through gratitude. To reclaim it, we must soften the grip of perfection, release the myth of constant happiness and allow space for both laughter and tears.

Jiménez reminds us that joy is something to be practiced—not achieved—through movement, mindfulness and a willingness to feel. Gratitude becomes the bridge that turns awareness into aliveness, inviting us to notice what was there all along. When people pause long enough to be present, they discover that joy does not need to be sought. It simply needs to be welcomed.

Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.

Dancing for Joy

by Hannah Tytus

Developed by Jennifer Joy Jiménez, TranscenDANCE is a conscious dancing modality that uses gentle movement to connect with the body, release stress and cultivate positive emotion. Here is an abridged practice for daily use.

Step 1: The Dance of Spirit (three minutes)

Begin by bringing awareness to the breath. Listen to the exhale, releasing air slowly and steadily. Root your feet, lift your heart and let your body flow gently, like a leaf in the wind or a cat stretching in the sun. This breathe-and-move practice reconnects you to the present moment and reminds you of your inner calm and strength.

Step 2: The Dance of Shift (three minutes)

Shake it out. Stress lives in the body as tension; release it like flicking water or shaking dust from a rug. Add sound and breath as you move. Each shake helps your nervous system reset, leaving you lighter, clearer and freer.

Step 3: The Dance of Joy (three minutes)

Put on a song that lifts your spirit. Let the body move however it wants—bounce, sway, smile. It’s not about performance; it’s about feeling alive. As gratitude rises from within, joy becomes the natural overflow.

Managing the Holiday Blues

Finding Calm When We’re Not Feeling Festive

by Trella Dubetz

As the holiday season unfolds, so do images of perfect gatherings, joyful reunions and twinkling lights. But behind the sparkle, not everyone feels merry. For many, the holiday season brings more weight than wonder—a time marked by illness, grief, loneliness, burnout or a quiet exhaustion that a cup of hot cocoa doesn’t remedy. In a year marked by personal loss, illness or other major uncertainties, the pressure to be cheerful can feel especially heavy.

Those of us not feeling festive are not alone.

Recognize and Accept Our Feelings

Mental health experts agree that one of the most compassionate things we can do for

ourselves during the holidays is simply to acknowledge how we feel.

Psychotherapist Julia Veser, LCSW, comments, “When challenging people, places or events are triggering, naming what we feel is the first step to taming it. Giving our experience language creates space, steadies our nervous system and empowers us to act in ways that feel better.”

That means it’s okay to skip a party, scale back gift-giving or decline traditions that feel like too much. No rule says we must attend every event or decorate every corner of our home. Instead, practice self-compassion. If our energy is low, allow it to be. If we are grieving, let the tears come. Setting realistic expectations—for ourselves and others—can ease the internal pressure to perform joy.

Create Space for Peace and Comfort

When the world feels loud and bright, small, soothing rituals can offer refuge. Write in a journal. Light a candle and sit in silence. Listen to music that is calming instead of holiday songs that sting. These acts might seem simple, but they help ground the nervous system.

Malinda Harnish Clatterbuck, MA, counselor and spiritual director, says, “One of the things that can help deal with holiday stress is to get outside—in the woods or on a trail. The smell and colors of the leaves, the smell of earth—all bring a calm sense of connectedness.”

The goal isn’t to escape our emotions—it’s to create enough stillness to meet them with gentleness. A few minutes of peace, repeated daily, can restore balance when the season feels like too much.

Connect in Ways That Feel Right

While solitude can be healing, total isolation often deepens sadness. Connection remains essential—but it doesn’t have to mean crowded gatherings or forced small talk. Reach out to a trusted friend and share honestly how things are going. Attending a book club, comedy show or support group can also foster meaningful moments of connection that aren’t centered on the holiday season.

“Spending time with people who help us feel seen, valued and supported is essential for our well-being. It’s completely okay to limit our energy with those who don’t nurture these feelings,” Veser remarks.

Sometimes, sending a message, making a brief phone call or simply sitting beside someone in quiet companionship can offer more comfort than a full day of festivities.

Reframe the Season

If traditional celebrations feel hollow or overwhelming, it may help to reframe what

F01photo/DepositPhotos.com

the holidays represent. This can be a time for reflection rather than revelry—a pause before the new year to honor what we’ve lived through.

“Most of us feel joy, pain, love, happiness, sorrow, and yet what brings these emotions to the surface can be different for us all. It’s okay to try new things. It’s okay to rely on old things. What is important is acknowledging where we are at any given moment and identifying what we need. Remembering a loved one at intentional moments allows you to feel your grief, to remember the joy that person brought you in the past and to hold onto how your loved one still lives on in you,” Harnish Clatterbuck reflects.

When to Seek Extra Support

Sometimes, despite our best efforts, sadness lingers or deepens. If we experience persistent hopelessness, withdrawal from friends, disrupted sleep or thoughts of self-harm, it may be time to seek professional help.

Harnish Clatterbuck emphasizes, “It is always okay to say, ‘I need help.’ There may be people who say or do things that hurt, but know there are also so many people who will accept and love you for who you are. Finding those connections can be hard, and if it is proving to be challenging, don’t be afraid to ask for help. Know that even when it feels like it, you are not alone.”

Many therapists offer virtual sessions during the holidays, and crisis hotlines such as the 988 Suicide and Crisis Lifeline provide free, confidential help 24/7. Even a single conversation with a counselor, doctor or

trusted spiritual leader can open a path toward relief.

Finding Light in Our Own Way

The holidays don’t have to look a certain way. Our celebrations—or our quiet pauses—can be as unique as our needs.

Veser encourages, “Share parts of ourselves with the people who feel safe. Our vulnerability is not a weakness but an expression of strength. When we allow others to see our authentic experiences, we create space for deeper, more meaningful connections. Vulnerability becomes a bridge, one that reminds us that being human is a shared experience and that none of us are meant to navigate it in isolation.”

So if our holidays look more blue than bright this year, we can take heart. The season’s true meaning isn’t in the glitter or noise—it’s in the quiet courage of tending to our own spirits.

Malinda Harnish Clatterbuck’s practice is located at 228 E. Orange St., in Lancaster. For more information, call 717-875-5066 or visit MHarnishTherapy.com. Julia Veser’s practice is located at 53 N. Duke St., in Lancaster. For more information, call 717-750-9900 or visit JuliaVeser.com. See ads, page 48.

Trella Dubetz is a trauma-informed bodyworker, holistic and human design practitioner, graphic designer and writer based in Lancaster and Huntingdon counties. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.

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Cross Training for Holistic Health

Advantages of a Well-Rounded Exercise Routine

by Jordan Peschek, RN-BSN

The U.S. Department of Health and Human Services Physical Activity Guidelines for Americans advises adults to engage in at least 150 to 300 minutes of moderate-intensity or 75 to 150 minutes of vigorous-intensity aerobic exercise weekly, along with muscle-strengthening activities for major muscle groups at least twice a week.

Cross training is a powerful approach that combines aerobic and strength training into one dynamic routine, helping individuals reach their physical fitness goals more efficiently. According to Dawn Coleman, an American Council on Exercise-certified personal trainer in Cedarburg, Wisconsin, “Cross training benefits greatly outweigh focusing on one particular type of training. By creating multiple stimuli for the

body, you allow it to adapt quickly to input, prevent injuries and allow the body to be prepared for the unknown scenario.”

Benefits of Diversified Workouts

For everyone, regardless of age or ability, integrating aerobic or cardiovascular exercise with resistance or strength training offers many health benefits, including reduced stress, better sleep, improved self-esteem, enhanced immune function and heart health, as well as beneficial bone mass and body weight. Despite these advantages, many may be hesitant to start cross training due to uncertainty about where to begin.

For example, a regular jogger might not know which strength exercises to pair with their running routine, while gym-goers

lifting weights may be reluctant to add cardio. Whether someone is a competitive runner aiming to prevent injury and build strength or a non-athlete looking to optimize health as they age, combining both strength and cardiovascular training is a fun and effective choice.

“I see a lot of overtraining-related injuries when athletes fail to diversify from their sport,” says Tessa Kothe, a practitioner in Colorado Springs with a Ph.D. in physical therapy. “Clients who implement cross training tend to end up more robust, healthier and recover from their injuries much faster than those who do not diversify their training.”

Building Strength and Endurance

The American Council on Exercise (ACE) Integrated Fitness Training (IFT) Model provides four training phases, depending on the abilities and goals of an individual. Beginners, for example, ease into exercises that enhance postural stability, core activation and static balance with exercises such as planks, single-leg stands with core contraction and a heel-to-toe walk with a three-second pause after each step, respectively. Additional exercises are gradually introduced to enhance a person’s health and function, with a focus on five primary movements:

1. Bending and lifting (squats)

2. Single-leg movement (lunges)

3. Pushing (bench press, push-ups and triceps extensions)

4. Pulling (pull-ups, one-arm rows and bicep curls)

5. Spinal rotation (lying knee-to-chest twists and planks with side-to-side twists)

Once these more advanced exercises can be performed safely in the correct form, then weight or resistance is added. The final phase of the ACE IFT Model involves performance training with functional movements that incorporate load, movement and speed to boost agility, quickness and power.

Cross training combines strength and cardiorespiratory benefits into a single workout by alternating between strength-based and aerobic activities, engaging multiple systems in the body. It appeals to those that value a holistic wellness approach due to its adaptability. Sessions can be tailored to individual needs, energy levels, wellness goals and time constraints. By choosing enjoyable and convenient exercises, we can avoid monotony and increase the likelihood of making them a regular part of life.

A cross training day might include a hike with weighted walking poles or a 15-minute yoga flow followed by a workout with light

resistance bands. Another example is combining 10 to 20 minutes of rowing or stair climbing with 20 minutes of core work, squats and lunges.

During aerobic activities like walking, running, biking or swimming, ACE recommends beginning with 20 to 30 minutes of aerobic exercise at a pace that allows easy conversation, then gradually adding longer workouts, intervals, increased speed or higher intensity.

For newcomers to cross training, begin with two sessions per week, alternating 15 minutes of strength training with 15 to 20 minutes of cardio or mobility work. This can be gradually increased to meet the recommended weekly physical activity guidelines.

Tips for Success

• Listen to the body. Each day is different. Honor energy levels and prioritize form and safety over intensity.

• Fuel and recover well. Whole foods, hydration and ample sleep are essential for muscle repair and sustained energy.

• Keep it simple. Basic tools like a yoga mat, jump rope or pair of dumbbells are often all that is needed to get started.

• Seek community. Group classes, virtual platforms or one-on-one guidance can provide structure, proper form instruction and encouragement.

Cross training is more than just a workout plan; it is a practice of self-care, strength and sustainability. For those embracing holistic living, this style of movement aligns well with long-term wellness goals. It is about cultivating a resilient, vibrant body and mind that can carry us through the decades with grace.

Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.

The Heart Work of Kin-Keeping

Transforming Family Responsibilities Into a Shared Experience

by Hannah Tytus

The holidays can be a celebration of joy and family time, but for many, they are also a marathon of invisible labor. Someone has to hold it all together, planning meals, wrapping gifts, coordinating visits and meeting everyone’s expectations. Health psychologist Kari Leibowitz, author of How to Winter, notes, “The holidays are when we get wrapped up in shoulds—I should do this, or I’ve always done it this way. But things feel joyful only when the person carrying the load feels joyful, too.” That person managing everything amid the chaos is the family kin-keeper.

In 1985, sociologist Carolyn Rosenthal coined the term “kin-keeping” to describe the often-invisible work of maintaining family bonds: remembering birthdays, organizing holidays, coordinating visits and

keeping everyone connected. A kin-keeper serves as the connective tissue across generations.

Kin-keeping work is rarely assigned; it is quietly assumed across families. The burden falls disproportionately on women, often passing from mother to daughter. Rosenthal’s concept builds on a long history of women’s unpaid labor in the home. Across cultures, someone—usually a woman—has been expected to weave the social fabric, whether through cooking, hosting or mediating family ties. These roles often arose out of necessity but hardened into expectations. This important work demands time, intention and skill. It intensifies during the holidays when meals must be coordinated, gifts tracked and gatherings orchestrated. Even when roles are unspoken, someone absorbs

the relational labor, becoming the family magic-maker.

Kin-keeping is critical for family cohesion. 2023 research published in Sex Roles shows that having a dedicated kin-keeper strengthens intergenerational bonds, encourages rituals and sustains relationships over time. Yet this labor is often unseen, underappreciated and unevenly distributed. Mothers, stepmothers and other female relatives frequently inherit the role, even in blended or post-divorce families. Steprelatives often find themselves bridging fractured family ties, carrying emotional work they never chose—work that can lead to stress, burnout and resentment. Kin-keepers can feel trapped by societal expectations to do it right, even when it hurts.

Sharing Family Responsibilities

Reimagining kin work begins by naming it. Recognizing the role and seeing it clearly allows the labor to be set down or shared when it feels heavy or disempowering. To make healthy changes, burdened kin-keepers can ask themselves how they might act from a place of loving intention rather than obligation.

Making invisible labor visible is another key step. Families can talk openly about who does what and acknowledge that sustaining a family is more than cooking meals or paying bills. It is emotional and relational work. Sharing responsibilities can lighten the load; one person can plan the meal, another take on decorations and a third handle travel logistics. Intentionally involving men and children in tasks helps create a more equitable distribution of labor.

Creating New Traditions

Joy can be reclaimed by letting go of rituals that no longer serve the family, creating new traditions rooted in current realities and needs, and inviting others to co-create meaningful moments. Releasing

Nicole Michalou from Pexels/CanvaPro

LIVE YOUR HEALTHIEST LIFE

the need for perfection will also offer relief from stringent responsibilities and create space for simple pleasures and joy. “When people look back on holidays, they rarely remember a perfectly cooked chicken or flawless table setting,” says Leibowitz. “They remember the wreath falling and everyone laughing together. The small, imperfect moments are what last.”

Kin-keeping is powerful because it holds families together. Those that take on this role can be proud of the heart work they do because it is precious. Yet this labor should not come at the cost of one person’s well-being. This season, we can ask what we want to carry and what we can set down. Healing begins by recognizing what was inherited and consciously choosing what to pass on. The magic of the holidays comes alive when care is rooted in fulfillment and agency rather than obligation. Kin-keeping is an act of love—but love does not have to mean doing it all alone.

Hannah Tytus is an integrative health coach, researcher and content creator for KnoWEwell, P.B.C., as well as a former writer at the National Institutes of Health.

Dr. Darlene Heath DC, CTT

Zest!

A Flavorful Journey of Food, Community and Creativity

by Trella Dubetz

Upon entering Zest!, customers and students are greeted by colorful displays of unique kitchen tools and artisanal ingredients that invite culinary exploration. Whether visiting the store on Main Street or attending a class in the Lititz Brighton neighborhood, the experience centers on cooking, creativity and wellness. Here, food is about more than just nourishment; it’s about connection.

The Zest! Story: From Vision to Reality

The story of Zest! began with a simple request to founder Sharon Landis while she was working at a national kitchen and cooking retail franchise. Landis, who regularly facilitated classes and tasting events for the company, was approached by a customer who asked her if she would teach her how to cook.

“I went to culinary school in my 40s and worked for a while in catering and as a

personal chef but never wanted to work in a restaurant, so I took a job at Williams Sonoma,” Landis recalls. “I did their tastings and classes, and one day, a customer asked if I would teach her how to cook privately, which I agreed to. She came to my home once a week for over a year, and she went from not being able to cook at all to having a full recipe book and the confidence that she could cook anything. From then on, I knew I wanted to create a cooking school.”

Whether learning to make vegetarian dumplings, charcuterie boards or homemade pasta, each class is an opportunity to experiment, learn new techniques and have fun.

When Zest! first opened its doors as a culinary store, Landis could host classes with eight to 10 people. Now, with a dedicated space in Brighton, the Zest! Cooking School offers classes four or five days a week with 24 students regularly.

The Zest! Experience: A Culinary Playground

Zest! offers a wide range of hands-on cooking classes designed to inspire creativity and build confidence in the kitchen.

When asked about some of the most memorable classes at Zest!, Landis shares, “For many years, it was making French macarons; so many people wanted to learn how to make macarons. And from there, it went to sourdough and homemade pasta. Sourdough is really simple—flour, water, salt—but people are afraid to make it because you have to ‘feed’ the starter. We love giving them the confidence to make their own sourdough at home.”

Community and Inspiration: A Place for Connection

Beyond the cooking school and store, Zest! is deeply invested in Lancaster and the surrounding community. Landis carries as much “made in America” inventory as pos-

sible and is excited to now carry Lancaster Cast Iron, made in Conestoga, and Square One Coffee beans, roasted in Lancaster.

Zest! is constantly expanding its store offerings for specialty diets as well. Landis mentions that “We are always exploring ways to find sugar-free and gluten-free alternatives that are fun. We have a newly expanded gluten-free section, with muffins, cakes, bread, cookies and graham cracker mixes from companies such as CorEats, LillyBean and Stonewall Kitchen, and we have a new sugar-free candy bar called the ‘Conscious Bar.’”

Looking Ahead: The Future of Zest!

Looking to the future, Zest! will continue to inspire the home chef or foodie. The school will continue its robust lineup of cooking and baking classes, and the store remains a hub where people can expand their cooking horizons. Landis appreciatively describes her retail team as “a fantastic group of women who benefit the whole business and make the shopping experience truly enjoyable.”

Adds Landis, “I know our products work really well, and I want our customers to use these products for the next 10 years, remember Zest, and be grateful that they bought them and enjoy using them. Within the cooking school, I want Zest! to be a place where people not only learn how to cook but build their confidence and trust that they can make anything we’ve taught them or tackle any other recipe they come across.”

The Zest! store is located at 30 E. Main St., in Lititz. The Zest! Cooking School is located at 1180 Erbs Quarry Rd., in Lititz. For more information, call 717-626-6002 (store) or 717-435-8890 (school) or visit ZestChef.com. See ad, page 19.

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Trella Dubetz is a trauma-informed bodyworker, holistic and human design practitioner, graphic designer and writer based in Lancaster and Huntingdon counties. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com. 918 N. Reading Rd. · Ephrata, PA 17522

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DECEMBER

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Inspiration

DECEMBER’S DUALITY

Embracing

The Magic of Gourmet Salts

From Fleur de Sel to Himalayan Pink

by Maya Whitman

Specialty salts can transform everyday foods. To elevate the experience, add bold chili salt to a hearty winter stew, smoked salt to popcorn or ruby-colored wine salt to chocolate truffles. Flavored finishing salts surprise the tastebuds in ordinary dishes like oatmeal, desserts or hot cocoa. Used mindfully, gourmet salt reduces the need for excessive sodium and invites us to savor the extraordinary.

“I think salt is amazing and brings out the best in food—all those hidden flavors,” says Craig Cormack, a gourmet salt chef in Cape Town, South Africa. His career as a food artisan advanced in 2009 when he embraced specialty salts. “My personal collection is sitting at 232 naturally

occurring salts from around the world,” adds Cormack, who favors unrefined regional varieties, but also enjoys bold options such as smoked Danish Viking salt for its ancient, bonfire-infused qualities.

Salts vary in texture, flavor and nuance based on their source and harvesting techniques, such as solar evaporation or hand-raking. Many contain trace minerals, adding depth to dishes, and when consumed in moderation, sea salt may benefit the body compared to refined salt.

Salt’s Good Side

Salt has a bad reputation for causing high blood pressure and other health conditions, but the U.S. Food and Drug Administration (FDA) states that more than 70 percent

Langan/CanvaPro

of dietary sodium comes from prepared and packaged foods, not from salt added at home. The FDA daily value for sodium is less than 2,300 milligrams per day, and using unrefined salts can be a healthier alternative to common table salt, which is demineralized and processed with anticlumping agents. Celtic gray salt and other mineral-rich varieties contain naturally occurring, trace heavy metals, but also minerals like potassium, magnesium and calcium, which can help prevent the body from absorbing harmful metals like lead.

“We all need salt in moderation to live. The best way to ingest salt is to season your own food. Processed food has too much salt, and you can’t control your intake. Naturally made, mineral-rich salt is the best choice,” affirms Nancy Bruns, a seventh-generation salt maker at J.Q. Dickinson Salt-Works, in Malden, West Virginia. She and her family produce rare, small-batch finishing salts harvested from the ancient Iapetus Ocean beneath the Appalachian Mountains.

Spanning the Salt Spectrum

Whether sourced from evaporated seawater (sea salt) or underground salt mines (rock salt), there is much to choose from. Sea salt comes in various colors, coarseness and complex flavors. Highly prized flake salt—fleur de sel from coastal France—is hand-harvested from evaporation ponds with clay bottoms and, with its delicate, paper-thin crystals, offers delicious nuances as a finishing salt. Celtic gray salt, sourced deeper within evaporation ponds, contains more moisture and minerals.

Himalayan pink salt, mined from salt beds formed from ancient seas approximately 600 million years ago, contains more than 80 minerals and has a rosy color due to the presence of iron oxide and magnesium. Black volcanic rock salt, also known as Himalayan black salt or kala namak, has a pungent, sulfuric quality that diminishes with heat during cooking and imparts an egg-like aroma and taste that can be useful in vegan recipes. The large, coarse grains of kosher salt traditionally used in Hebrew cuisine give food a robust, briny quality and satisfying texture.

Salt can be infused with herbs, spices, fruits and smoke from various woods to create a multitude of flavor qualities and moods. Bruns highlights her rampinfused salt, which is combined with wild onions gathered during the Appalachian springtime. Charred oak from old bourbon barrels makes their smoked salt a favorite for grills and even chocolate desserts. Cormack spotlights the fine in dulgence of Tartuflanghe brand truffle salt from Italy for an unforgettable mushroom risotto.

Bruns is grateful for the timeless spirit of salt. “I come to work on the same land where my ancestors made salt for over 150 years. I feel their presence, as if they are watching over my shoulder. That legacy and sense of stewardship is present every time I sprinkle salt on my food.”

Maya Whitman is a frequent writer for Natural Awakenings.

HEARTY VEGETABLE FRITTATA

YIELD: 4 SERVINGS

2 Tbsp olive oil, divided

1 large yellow onion, sliced

1 medium zucchini, thinly sliced

1 medium yellow squash, thinly sliced

1 medium red bell pepper, thinly sliced

2 cloves garlic, minced

Preheat the oven to 350° F.

2 tsp fresh thyme leaves

¼ tsp heirloom salt, divided

4 large eggs

½ cup whole milk

5 grinds from black pepper mill

3 dashes of jalapeño hot sauce

⅓ cup feta cheese, crumbled

Heat 1 tablespoon of olive oil in a 10-inch oven-proof skillet over medium heat. Add sliced onions and sauté until lightly browned, about 8 to 10 minutes, stirring frequently.

Take the onions out of the pan and set them aside. Add the remaining tablespoon of olive oil to the pan, along with the zucchini, yellow squash and red bell pepper. Sauté for 5 to 7 minutes until cooked through and tender. Add the garlic, thyme leaves and ⅛ teaspoon of salt. Stir and cook for 30 seconds more until fragrant.

Remove the pan from the heat. Return the onions to the pan and mix well. Let it cool for 10 minutes.

In a small bowl, whisk together the eggs, milk, remaining salt, pepper and hot sauce. Pour this mixture over the vegetables and sprinkle feta cheese on top.

Place the pan on the center rack of the oven and bake for 20 to 25 minutes, or until just set in the center.

Take the pan out of the oven and let it sit for 5 minutes. Cut into quarters and serve.

Recipe courtesy of J.Q. Dickinson Salt-Works.

POMEGRANATE PICKLED FISH

This gourmet holiday dish is ideal for a dinner party.

YIELD: 8 SERVINGS

3½ lbs yellowtail fish, skinned

6½ oz vegetable oil

3½ lbs sliced onions

1 Tbsp garam masala

1 tsp fennel seeds

1 tsp coriander seeds

1 tsp black peppercorns

4 whole cloves

4 to 5 bay leaves

¾ cup, combined, equal amounts of dried apricots and sultanas (golden raisins)

2 cup white or red wine (red

wine gives fish a deeper color)

½ Tbsp coarse salt

5 Tbsp white wine vinegar

2 Tbsp brown sugar

Seeds of 1 large pomegranate

FOR HOMEMADE LIME MAYO

5 large egg yolks

1 Tbsp English mustard

Juice of two limes

Preheat the oven to 400° F.

Zest from one lime

1½ cups sunflower oil

1 tsp salt

Place fish in a baking dish, allowing space for sauce.

Heat the vegetable oil in a Dutch oven or a flat wide pot. Add onions, cover and sauté at low heat for 30 minutes, stirring occasionally, until they become sweet.

Stir in garam masala, fennel, coriander, peppercorns, cloves and bay leaves. Turn heat up to medium and fry for 30 seconds to temper the spice, and then add the apricots, sultanas, wine and salt. Reduce heat and simmer uncovered for 20 minutes.

Remove pan from heat and stir in the vinegar and sugar until well incorporated into the sauce. Pour sauce over the fish. Cover baking dish with foil and bake for 20 minutes.

Remove dish from oven, let it cool completely and then refrigerate for at least a day.

Add all the lime mayo ingredients into a bowl, except for the sunflower oil. Slowly add the oil while whisking the ingredients vigorously. When all the oil is added, the mix should be velvety smooth and be able to hold its own shape. Store in the refrigerator.

Serve cold fish on a salad with homemade lime mayo. Garnish with a sprinkle of pomegranate seeds.

Recipe courtesy of Craig Cormack.

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Unwrapping the Past

Helping Kids Connect With Their Family Heritage

by Christina Connors

December unites families in ways few other times can, creating opportunities for children to explore their origins. Heritage is not just something to preserve under glass; it is alive, evolving and ready for kids to add their own chapter. This holiday season invites daughters and sons not only to observe family traditions, but to become joyful stewards of them. Through storytelling, cooking, crafting or creating TikTok-style recipe reels, children can connect with their roots in meaningful, playful and personal ways.

Lessons From Former Generations

Research from Emory University’s Family Narratives Lab, published in Psychotherapy in 2008, reveals that children that are familiar with their family history have better self-esteem, higher social competence, quality friendships, reduced anxiety and stress, and fewer behavioral problems. The study also highlights that families discussing challenging events in emotionally open ways help children cope better during difficult times.

Blue_Cutler

“It is extremely grounding for children to feel connected to their past and family history and elders,” explains Denise Olivera Schira, a wellness educator and retired assistant superintendent for the New York City Department of Education. “It gives them a sense of stability in the world and connection to something much bigger than themselves. It validates their identity and culture, provides context and relevance in their lives, and offers a purposeful and meaningful understanding of who they are and from where they come.”

Fun Ways To Promote Family Traditions

“Making family and cultural norms and discussions a part of everyday life experiences and interactions is an especially meaningful manner in which to engage children and elders seamlessly,” Schira explains, adding that opportunities for connection and sharing abound through storytelling, photos, craft projects, games and other engaging exchanges. Mealtime, especially during holidays, is Schira’s favorite time for worthwhile conversation, when elders share stories with humor while children listen intently and ask questions. These gatherings create spaces where family history flows organically, without pressure or formality.

Keep It Simple

“What I love about the way my family heritage and tradition was celebrated was its simplicity and connection to nature,” shares Christina Heike, MS, MEd, a certified clinical trauma specialist and international educator with a background in Ayurveda and naturopathic medicine. “Many projects don’t happen because they seem too time-consuming and complicated to fit into our busy lives. For our children, it’s important to do hands-on activities that show direct results to balance the high usage of technology in many other areas of their lives.”

Heike recalls her grandmother’s simple tradition of culturing milk on the windowsill in glass cups. “Make memories with simple things,” she advises. Her childhood included painting real eggs for Easter (blown empty to save the contents for scrambled eggs), picking berries straight from bushes, pressing autumn leaves for art projects and singing songs together on lantern walks after sunset.

Creating the Family Tapestry

Everyday moments can become memory-making traditions through intention and presence. Schira and Heike offer some

mashabuba from Getty Images Signature/CanvaPro

suggestions to kickstart the family’s exploration of their heritage and create new traditions and memories:

• Initiate conversations at family mealtimes.

• Encourage elders to share stories with humor and relevant comparisons to present times.

• Create space for children to ask questions that spark their interest.

• Create a decorative plate adorned with natural finds from walks.

• Learn seasonal songs together.

To involve younger children in the conversation, prompt elder family members with simple questions such as:

• What was your favorite game to play when you were my age?

• What food did you love eating on holidays?

• Can you teach me a song or poem you learned as a kid?

• What’s something funny that happened during the holidays when you were a kid?

• If you could save only one recipe from your family, what would it be?

Some children love crafting, while others prefer making videos or digital slide shows. Some are naturally chatty; others need quieter ways to participate. “Depending on a child’s age, vary activities and include them as much as possible in the decision-making process,” Heike advises. The goal is to invite kids to participate on their terms, making heritage education a celebration of joy and identity rather than obligation.

As families gather around holiday tables with familiar dishes and new experiments alike, remember that heritage isn’t a history lesson; it is a living conversation between past and present. Every question, every story and every recipe becomes a thread in the family’s tapestry. Let the children see that they do not just inherit traditions; they also have the power to shape them.

Christina Connors is a writer, keynote singer and head of music and SEL integration for the Kind Mind Education Program. Learn more at ChristinaConnors.com.

nata_zhekova from Getty Images/CanvaPro

Boosting Canine Health

Holistic Immune System Strategies

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

Adog’s immune system is the first line of defense against infection and disease, relying on nutrition, rest and emotional balance for optimal protection. Prolonged stress and consistently poor nutrition can gradually weaken this vital network, but holistic care provides gentle, effective strategies to restore and safeguard immune function, contributing to lasting wellness and vitality.

A Solid Nutritional Foundation

Immune resilience begins in the gut, where most immune cells are located. A 2024 study published in Frontiers in Veterinary Science revealed that supplementing canine diets with chitooligosaccharides (COS), bioactive compounds derived from chitin in crustacean shells and fungi, enhanced immune responses and antioxidant enzyme activity by promoting a healthier gut microbiome. In addition to these functional supplements, nutrient-dense foods, particularly fresh leafy greens and colorful vegetables such as carrots, beets and peppers, also nourish beneficial gut bacteria and provide antioxidants that combat inflammation. Each color of the vegetable rainbow contributes unique phytonutrients that protect cells and bolster a dog’s innate defenses.

While many vegetables are beneficial, pet parents should not give dogs onions, garlic, leeks, scallions and chives, as they are toxic to dogs. Likewise, dogs should not eat tomatoes, corn on the cob and vegetables that can cause blockages such as radishes and the pits from avocados and fruits. Certain fruits, such as cherries, grapes and raisins, are also toxic to dogs.

Healthy fats are equally indispensable because they form the structural basis of cell membranes, ensuring optimal cellular function and resistance to pathogens. Omega-3 and omega-6 fatty acids from sources like fish oil, boneless sardines or ground flaxseed in moderation nourish the skin, reduce inflammation and support immune regulation. Cholesterol plays a crucial role in maintaining cell integrity and hormone equilibrium. Good cholesterol sources for dogs include eggs, organ meats, fish and lean meats fed in moderation. These nutrients promote strong, adaptable cells and a balanced microbiome—the cornerstone of enduring health.

A comprehensive whole-food diet centered around these principles offers greater benefits than isolated supplements. The synergistic effects of nutrients found in fresh foods support the immune system in a natural, sustainable manner, helping dogs heal, adapt and thrive.

The Power of Mushrooms

Nature provides potent tools to further enhance immune balance. Medicinal mushrooms have long been recognized for their immunomodulating properties, helping to strengthen, balance and regulate a dog’s natural defense mechanisms. Medicinal mushrooms such as reishi, shiitake, cordyceps, lion’s mane, turkey tail and chaga are safe and beneficial when used under the guidance of a veterinarian. Unidentified and wild mushrooms, including Amanita and Galerina species, should not be given to dogs as they may be toxic.

Research on shiitake mushrooms indicates that they contain beneficial bioactive compounds, including beta glucans (β-glucans), eritadenine and other polysaccharides, which can augment immune activity, support liver function and improve antioxidant capacity in humans.

A 2024 study in Frontiers in Veterinary Science found that four weeks of shiitake mushroom powder supplementation in healthy dogs significantly increased antioxidant activity, while reducing cholesterol. These findings suggest that shiitake mushrooms may help enhance cellular defense and immune resilience in dogs. Because of their immune-stimulating properties, shiitakes should be given only under veterinary supervision to dogs with immune-mediated diseases or those undergoing chemotherapy or immunosuppressive treatments.

Similarly, reishi mushrooms have been studied in animals for their immunesupportive and protective effects. Their polysaccharide and triterpenoid constituents have been demonstrated to stimulate pathogen-killing white blood cells such as macrophages and T-lymphocytes, leading to improved immune surveillance and resistance against abnormal cell growth. Rodent studies have shown that reishi extracts can significantly inhibit tumor development, reduce inflammation and enhance overall immune function without adverse effects.

A pivotal factor in these effects is the presence of β-glucans—complex polysaccharides that function as biological response modifiers, training the immune system to respond appropriately to challenges without overstimulation. “The beta glucans help to stabilize your immune system,” explains Rob Silver, a pioneering holistic and integrative veterinarian in Boulder, Colorado, recognized for his expertise in veterinary herbal medicine and medicinal mushrooms. He notes that these compounds can

“re-educate” immune cells, enabling them to distinguish between genuine threats and harmless triggers such as pollen, food or dust. In this way, β-glucans promote a balanced, resilient immune response that supports both health and tolerance.

Establishing Balance for Lifelong Wellness

Holistic canine care goes beyond food and supplements, encompassing emotional well-being and preventive measures. Because chronic stress can weaken immunity, maintaining a calm, enriching environment is essential. Regular exercise, mental stimulation and comforting companionship promote equilibrium and confidence. Gentle detoxification practices such as supporting liver function with milk thistle or kidney health with dandelion root further assist the body’s natural cleansing processes.

Regular checkups are pivotal in preserving a dog’s health, enabling veterinarians to detect emerging issues early. Collaborating with a holistic practitioner provides a comprehensive approach that integrates natural therapies with conventional medicine.

Holistically strengthening a dog’s immune system entails nurturing the entire being— body, mind and spirit. With a foundation of whole-food nutrition, balanced fats, supportive herbs and mindful care, dogs can enjoy vibrant health and lasting vitality. This integrated approach not only fortifies the immune system, but also cultivates a life of balance, joy and resilience.

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

Katie Kritikos

on Secrets to a Joyful and

Authentic Life

Since 2018, Kritikos has been teaching information policy classes at the University of Illinois School of Information Sciences. In 2019, she launched her blog, Joyful Living With Katie Kritikos (KatieKritikos.com), sharing her passion for writing and insights on family and wellness with a wider audience. Since becoming a parent to a child with autism spectrum disorder and hearing loss, her interests now include disability advocacy and learning American Sign Language.

What is your definition of authenticity?

by Sandra Yeyati

Katie Kritikos is a lawyer, lecturer and devoted mother of a 3-year-old boy. She graduated from the University of Illinois at Urbana-Champaign with a juris doctor and a master’s degree in library and information sciences. Upon graduation two decades ago, she opened a solo practice in rural Illinois, offering legal services in estate planning and real estate transactions. After three years, she shifted to working for the Illinois Attorney General in Chicago as a tax litigator.

Courtesy Katie Kritikos

Authenticity means realizing I don’t have to follow other people’s paths. I can find what works for me and be true to myself. It’s a journey of self-discovery. At 40, authenticity means accepting myself as I am. I used to not like the way I looked, wishing I was taller or thinner. Many women go through this turmoil with their self-image. Now I like my body the way it is. Authenticity is about acceptance.

How do you define joyful living?

Discovering your authentic self is a path to finding your joy, which is deeply personal. Joy is that calm, warm, content feeling inside, whether it’s for a moment or longer lasting. Media often portrays joy, especially during the holidays, with pictures of happy families surrounded by Christmas toys, but your family gathering may not look like that.

Joy is empowering because it doesn’t have to match what everyone else is doing for fun or happiness. Joy is a lifestyle and a choice. It’s about finding what works for you and then incorporating those things into your daily rituals. Focus on small, real-life actions and choices that resonate with you, not influencers or celebrities, to find your authentic self and more joy.

What do you mean by embracing the joy of missing out? FOMO—the fear of missing out—is most evident when you’re scrolling through Instagram, seeing others having fun and doing cool things, but those images are unrealistic and unsustainable. I prefer the joy of missing out, allowing me to focus on my life and celebrate what I get to do, instead of comparing my life to others.

This approach nurtures my authentic self and also lets me try new experiences without expectations. If I visit the farmers market, do I have to post about it? Can I simply enjoy that experience? Do I need to get the likes and affirmations of other people to validate my experiences? I find it troubling if we're living just to show off for others.

How do you recover from an emotional slump?

Last year, my husband, George, unexpectedly lost his job, prompting us to move from Illinois to Vermont for a new position. We also learned that our son, Teddy, who is deaf in one ear, needs a cochlear implant and is on the autism spectrum. These changes left me feeling depressed about leaving our old home, shocked by my husband’s job loss and worried about my son. I had to decide how to handle these unexpected challenges and who I would become.

The answer is to stay positive and be kind to yourself. It took time to realize my feelings are valid. Feeling angry, tired or overwhelmed is okay. Constantly being happy, agreeable or obedient may stem from social expectations, but it’s important to acknowledge bad days without letting them spiral into depression.

Finding a support network, being honest about your feelings and asking for help are crucial. It takes strength to admit you don’t feel good, because we often feel pressured to be perfect. Communicating with my partner, parents and friends, checking in and seeking help are good ways to overcome feelings of being overwhelmed or low.

Do you have hope?

Yes, I do. I love my child and my neighbors, and when I interact with others, I strive to make it positive. It makes me feel good, and maybe it makes them feel good, too. That’s where hope starts for me: continuing to smile, holding the door, checking in on someone, following up with those struggling, and lending a hand. That’s all I can do, but I can do it, so I will.

I don’t want my child to grow up and think there’s no hope. Focusing on joy during tough times might seem foolish or selfish, but I think it’s radical and revolutionary. Some might call self-care selfish, but I completely disagree. As Audre Lorde, a Black activist and feminist librarian, said, “Caring for myself is not self-indulgence. It is self-preservation.”

We deserve to take care of ourselves. By channeling our joy and being our authentic selves, we can inspire others. We need each other now more than ever, so we need to be our best selves. Self-care isn’t selfish; it’s essential for continuing the fight and spreading hope and joy.

Sandra Yeyati is the national editor of Natural Awakenings.

To read a longer version of this conversation, visit TinyURL.com/KritikosWW or scan the QR code.

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

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

Wednesday, December 3

Parent and Child Cooking Class: Fresh Gingerbread House Workshop – 5:307:30pm. Ages 5+. Using homemade gingerbread pieces, Chef Sophia Dickmyer will guide you through assembly and decorating, while sharing creative tips and techniques to make each house uniquely magical. $160 for 1 parent and 1 child. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Gentle Yoga & Spiritual Guided Meditation –7-8:15pm. (also held on 12/10 and 12/17). Jenny Bones and Heather Hanko provide a midweek yoga and meditation series to usher in the darkest days. West End Yoga Studio, 221 W Walnut St, Lancaster, 717-4069681. WestEndYogaStudio.com. Meditation by donation.

Thursday, December 4

Inshanti Pure Essential Oils Annual Holiday Open House – 10am-5pm 12/4-6. Relax, refresh and find thoughtful, handcrafted gifts with one-on-one guidance. Light refreshments served and guests can enjoy complimentary mini-wellness services and introductory breathing exercises throughout the event. Inshanti Pure Essential Oils, 48 Slaymaker Hill Rd, Kinzers. 717-587-3990. Inshanti.com.

Cooking Class: Croquembouche Party – 6-8pm. Ages 16+. Join Pastry Chef Faith Kennedy to learn the art of creating elegant cream puff towers. Make delicate choux pastry, fill it with pastry cream, and assemble your tower with caramel and chocolate. Finish with festive decorations for a

show-stopping dessert centerpiece. Hands on. BYOB. $100pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Saturday, December 6

Vocal Toning & Reiki Drum Journey with Nancy – 9:30-11am. Awaken your voice and feel the beat of your soul. Experience deep vibrational alignment and energy clearing with sound, breath and intention. $30. Preregistration required. Bldg7 Yoga, 220 N Park Rd #7, Reading. For information, call 484755-5705. To register, visit Bldg7Yoga.com.

Kids Cooking Class: Holiday Baking Workshop – 10am-12pm. Ages 7-12. In this fun-filled class, children will dive into the holiday spirit by baking and decorating treats. Chef Gwen Eberly will provide expert guidance in mixing, rolling and frosting delicious holiday goodies. Hands on. $80pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Holiday Bazaar – 1-5pm. Get into the festive spirit and find delicious food, unique shopping from local vendors, a fun kids’ craft station, and live entertainment throughout the day. Bring your family and friends for a joyful celebration full of holiday cheer. Free. Vendor donation $25. Kula Kamala Foundation & Yoga Ashram, 17 Basket Rd, Reading. KulaKamalaFoundation.org.

Sunday, December 7

Becoming the Creator – 10-11:30am (1st and 3rd Sundays). Danielle Stewart of the Happy Human Being supports you in self-awareness, reclaiming your personal power, and creating the life of your dreams. $40. Registration requested. The Nest Collaborative, 629 Court St, West Reading. 610-334-5096. TheNestCollaborative.com.

Tuesday, December 9

Virtual Group Mat Class – 5-5:45pm. Online. Recharge with mindful movement from the comfort of home. This class is designed to release tension, build strength, and bring calm as the seasons shift. $20. CMB Pilates. 484-400-8233. CMBPilates.com.

Wednesday, December 10

Webinar: Farm-to-Retirement Community – 2-3pm. Learn from first-hand experience in establishing a certified organic mar-

ket garden within a retirement community site. The manager of Trailside Organic Farm will explain discuss investments, how the operation functions day-to-day, the ways the farm engages residents and successes and challenges over four seasons. Free. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. RodaleInstitute.org.

Gentle Yoga & Spiritual Guided Meditation –7-8:15pm. See 12/3 listing for details.

Saturday, December 13

Virtual Group Mat Class – 9-9:45am. See 12/9 listing for details.

Holiday Spiritual & Holistic Bazaar – 10am5pm. Enjoy 50+ vendors, wellness gifts, mini sessions and community spirit. Free admission; first 100 mentioning Natural Awakenings get a goodie bag. Basket raffle benefits the Chopper Foundation. Leesport Farmers Market, 312 Gernants Church Rd, Leesport. LadyLynora.com.

Teen Cooking Class: Holiday Baking Workshop – 10am-12pm. Ages 13-16. See 12/6 class listing for details.

Sunday, December 14

Living Hope with Nadine Smet-Weiss – 4-5:15pm. Step into a nurturing circle where hope is not something we wait for – it’s something we cultivate from within. Together we will explore what it means to live with hope as a daily practice, allowing it to illuminate your path forward. Donation. The Nest Collaborative, 629 Court St, West Reading. 610-334-5096. TheNest Collaborative.com.

Stella Heysek; An Evening with the Cello – 6-7:30pm. A special sound immersion featuring the beautiful, poignant sounds of the cello. Part of the immersion will include Lana Ryder weaving in a few specially chosen instruments. $30. SoundWise Health Studio, 313 W Liberty St, Ste 263, Lancaster. 610-301-4356. SoundWiseHealth.com.

Wednesday, December 17

Virtual Group Mat Class – 5-5:45pm. See 12/9 listing for details.

Candlelight Yoga Nidra – 5:30-7pm. This transformative guided meditation invites participants to rest comfortably while being gently led into a state of conscious relaxation that balances body, mind and spirit. $30. Be Well Living at Elemental Wellness, 60A Werner St, Wernersville. 610-4629994. ElementalWellnessLLC.com.

Cooking Class: American Italian Christmas – 6-8pm. Ages 16+. Together with Chef Cat Alwine, you will prepare a spread of traditional dishes that bring warmth, comfort, and joy to the holiday table. Hands

on. BYOB. $100pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Gentle Yoga & Spiritual Guided Meditation –7-8:15pm. (See 12/3 listing for details).

Friday, December 19

Sound Meditation with Abby – 6-7pm. Every 3rd Friday. Relax in comfortable clothes to the sounds of singing bowls, wind chimes and voice. $25. Register online. Willow Yoga Studio, 25 Nolt Ave, Willow Street. WillowYogaStudio.com.

Winter Solstice Celebration with Singing/Drum Circle and Sound Meditation –6:30-8:30pm. Celebrate the Winter Solstice with Jen Lobo Rose of Resonate You, in a singing and drumming circle followed by a Sound and Vocal Meditation. Join others in vocal play, gentle movement and easy-toaccess mantra-type songs and drumming rhythms. $44. Resonate You at The Yoga Place in Ephrata, 9 Hahnstown Rd, Ephrata. TheYogaPlaceInEphrata.com.

Saturday, December 20

Restorative Yoga, Yoga Nidra and Sound Healing – 4-5:30pm. A Winter Solstice Sensory Immersion. Journey inward, find stillness, embrace your light, and realign with your inner self, with special guest Jenn PageWise of A Unified Mind. $30. West End Yoga, 221 W Walnut St, Lancaster. 717-4069681. West End Yoga Studio.com.

Cooking Class: Traditional Ukrainian Christmas and New Year – 6-8:30pm. Ages 18+. Discover the rich traditions of the homeland of Chef Helen Chudakova-Sanya while learning how to make classic holiday dishes. Explore the heartwarming recipes that have been passed down through generations. Hands on. BYOB. $100pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Sunday, December 21

Becoming the Creator – 10-11:30am. See 12/7 for listing information.

Tuesday, December 30

Sound Bowl Healing – 6-7pm. Join Sarah Myer of The Lotus Pad for a night of sound bowl healing. Take time to heal your body and mind between the holidays and prepare yourself for the new year. Bring a mat, blanket and pillow for comfort. $30. Elemental Wellness, 60A Werner St, Wernersville. 610-750-9447. ElementalWellnessLLC.com.

Wednesday, December 31

Suspended Sound Bath & Yoga Nidra with Tim – 6:30-8pm. Surrender and restore with Yoga Nidra and the healing vibrations of gong and crystal sound bowls. Relax suspended in a soft silk hammock for an immersive experience of deep rest and restoration. No yoga experience or mat needed; dress comfortably in lightweight clothing. Room heated to ~80°F. $30. Pre-registra-

tion required. Bldg7 Yoga, 220 N Park Rd #7, Reading. For information, call 484-7555705. To register, visit Bldg7Yoga.com.

Plan Ahead

Tuesday, January 6

Explore Healing and Growth in The Relationship Group – 5:15-6:45pm. Tuesdays thru 2/24. Julia Veser, LCSW, invites growthminded women to join an in-person, 8-week therapeutic experience designed to deepen self-understanding and strengthen emotional well-being. Designed for those seeking meaningful personal growth and community. $35/wk or $235 in full. Warehouse D, 342 N Queen St, Lancaster. 717725-0528. JuliaVeser.com.

Saturday, January 10

15th Annual Polar Bear 5K Trail Run/Hike

– Runners, hikers and their four-legged friends are invited to hit the scenic trails of Lancaster County Central Park. This familyfriendly event features a 3.1-mile course with plenty of prizes. Registration at Pavilion 22 (Kiwanis Lodge) begins at 8:30am. All proceeds support climate and conservation initiatives and free educational programs. $30 thru 12/25; $35 after. 826 Eshelman Mill Rd, Lancaster. LancasterSierraClub.org.

Tuesday, January 13

Memoir Writing Workshop: “Exploring Our Life Stories” – 6:30-8:30pm. (Tuesdays thru 2/10.) A safe haven for capturing the memories that matter most. Taught with humor and warmth, learn how writing about our past enables us to better understand our present. No grades, grammar or judgment. Registration required. Write From the Heart, Lancaster. 717-383-4713. WriteFromTheHeart.us.

Save The Date

Herbal Studies Certificate Program

One Full Day per Month for 10 Months

Starting January 2026

Held in Mechanicsburg For Information and to register: Call 717-697-5111 Registration Deadline: 12/10/2025 TheRosemaryHouse.com

Wednesday, January 21

Beekeeping & Hive Management – 6pm Wednesdays. The Horn Farm Center’s Beekeeper Training Program offers nine monthly sessions blending classroom instruction with hands-on hive work led by Mark Gingrich of Gingrich Apiaries. Designed for hobbyists seeking sustainable backyard beekeeping. $500. 4945 Horn Rd, York. Register: 717-757-6441. HornFarm.org.

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

Home Improvement

GREGORY ALBRIGHT’S HOME IMPROVEMENTS: Reliable, clean and organized service for all your home projects. Serving Berks County. Call 484-941-3739 for quality results you can trust.

Opportunities

LICENSED MASSAGE THERAPIST & ESTHETICIAN – Busy day spa seeks a licensed massage therapist for individuals, couples and occasions. Opening also available for licensed esthetician. Send inquiry and resume to: GLSwans1@aol.com.

MEDICAL ASSISTANT/PHLEBOTOMIST — MiddleWay Wellness, in Lancaster, seeks a skilled Medical Assistant/Phlebotomist to support our functional primary care team. Call or email to apply. 717-744-0532 or Hello@MiddleWayWellness.net.

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Visit our websites to subscribe NALancaster.com | NABerks.com or call 717-399-3187 Or read our

DIGITAL

Ongoing Events

Sundays

Fascial Integration Flow – 8-9am. A focus on releasing stuck tissue, emotions, trauma and beliefs that have stagnated into the fascia tissue that weaves and covers the entire body. $18. West End Yoga, 221 West Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Sunday Morning Flow – 9-10am. A gentle, breath-centered yoga flow to stretch, strengthen, and balance the body, ending in peaceful stillness. Open to all levels. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128. WillowYogaStudio.com.

Gentle Yoga – 9-10am. Gentle yoga utilizes traditional Hatha yoga postures with focus on the breath for deep relaxation and gentle release. This class presents an opportunity to self-nurture and a respite from daily living. Beginner class. $25 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com.

Holistic Living Sundays – 10:30am-12pm. Holistic Living Sundays will have a variety of topics from class to class. Check the website for specific weekly topics. $50 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pike, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com.

Yoga for Pain and Stress with Sarita – 121:30pm (starting 12/7). This gentle body-nurturing class offers relief from the physical tension and emotional strain that often build up during this busy season. $25. The Nest Collaborative, 629 Court St, West Reading. 610-334-5096. TheNestCollaborative.com.

Let Them Discussion Group with Diane Trieb – 2-3:30pm. Through 12/28. Join a weekly circle inspired by the transformative book Let Them. Together we will explore what it means to release control, trusting life’s unfolding, and let others – and ourselves – be who we are meant to be. $15. The Nest Collaborative, 629 Court St, West Reading. 610334-5096. TheNestCollaborative.com.

Mondays

Chair Yoga – 10:30-11:30am. Accessible for everyone. Traditional poses are converted to using a chair as a foundation or prop. The addition of a long scarf/yoga belt, books/ yoga block, and beach towel/yoga blanket helps expand the options. $18. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Chair Yoga at Willow Yoga Studio – 1111:45am. Gentle, accessible yoga using a chair for support—perfect for those with limited mobility, recovering from injury, or seeking a safer practice. $15 drop-in. Willow Yoga Studio, 25 Nolt Ave., Willow Street. 717617-2128. WillowYogaStudio.com.

Holiday Empowerment for Women with Diane Trieb – 6:45-8:15pm. Come together to share experiences, insights and hard-

earned wisdom. Many women describe this time as a sacred reset where community and compassion remind us that we’re not alone. $15. The Nest Collaborative, 629 Court St, West Reading. 610-334-5096. TheNest Collaborative.com.

Breathe and Flow Yoga – 7-8pm. Gentle and invigorating class that combines breathwork with flowing yoga poses. Focuses on improving flexibility, strength, and balance while cultivating a sense of calm and inner peace. Recommended for those who move freely from sitting to standing. $25 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-593-4075. EveryBodyYogaAndWellness.com.

Tuesdays

Awake and Align Yoga – 8:30-9:30am. All levels are welcome in this supportive, mindful space. New students can also enjoy an unlimited 30-day introductory package. $12. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717-940-9338. HoldingSpaceYoga.com.

RDG Fresh Market – 11am-2pm. Fresh produce at affordable prices. Listen to a 5-minute nutrition lesson and receive $2. SNAP, cash, card and Food Bucks accepted. Offering bulk orders, CSA and farmstand requests. Farm Traveler at 145 N 6th St, Reading. ReadingCentralMarket@gmail.com.

Community Acupuncture – 2:15pm and 3pm. Group acupuncture to treat anxiety, post-traumatic stress disorder, chronic pain, insomnia, vertigo, smoking cessation and drug addiction/recovery. $40 per session. Register at Omella.com/67hg1. Walnut Grove Family Medicine, 3100 Willow St Pk, Willow Street, PA. WalnutGroveFamilyMed.com.

Nervous System Regulation Lab – 4:305:30pm. Gentle class weaves polyvagal theory, somatic release techniques, vagal toning, fascia work, limbic retraining, and embodiment practices to help shift from survival mode into safety. $18. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Chair Yoga at Willow Yoga Studio – 5:306:15pm. See Monday listing for details. Yoga at the Wall – 6-7:15pm. The wall has special hookups and harnesses used as props to empower students to discover greater alignment, strength, stability, and freedom in the pose. Space limited, registration required. $15. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamala Foundation.org/calendar.

Wednesdays

Svaroopa Yoga with Sarita – 9:30-11am. Immerse yourself in a soothing yoga practice designed to release tension and boost vitality. The clear instructions given in each post make this class reliably easy to follow. Small class size allows for personalized attention. $25. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. SaritaLinda Rocco.com.

Chair Yoga – 10:30-11:30am. A gentle, accessible yoga practice using a chair for support and stability. Perfect for beginners. $12. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717-940-9338. HoldingSpaceYoga.com.

Chair Yoga at Willow Yoga Studio – 1111:45am. See Monday listing for details.

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

Thursdays

Awake and Align Yoga – 9:30-10:30am. See Tuesday’s listing for details.

Svaroopa Yoga with Sarita – 4-5:30pm. A soothing yoga practice designed to release tension and boost vitality. Small class size allows for personalized attention. $25. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. SaritaLindaRocco.com.

Creative Power Vinyasa – 5-6pm. Intermediate-advanced standing flows that build flexibility, balance, strength and coordination with deep seated stretches, core work, arm balances or inversions, pranayama or meditation, guided relaxation. All levels welcome; previous experience helpful. $10 cash or $12 PayPal. 323 W James St, Lancaster. CampusYogaPA.com.

Aerial Yoga – 6-7:15pm. A gentle therapeutic practice using a silk hammock. Can help reduce low back pain, support greater flexibility, and enhance a sense of both adventurousness and relaxation. Space limited, registration required. $15. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.

Foundations 60 – 7-8pm. Perfect for those that are brand new to yoga or experienced yogis who want to gain deeper knowledge

Ylanite Koppens/ Pexels.com

of the foundational postures. Spend time in in the basic Vinyasa postures to help with your alignment and to get deeper knowledge of yoga to gain a stronger foundation for your practice. Room heated to 90 degrees. $18. Bldg7 Yoga, 220 N Park Rd #7, Reading. For information, call 484-7555705. To register, visit Bldg7Yoga.com.

Hands On Reiki Share – 1st Thursday 7-9pm. Experience the transformative power of reiki at our hands-on reiki share. Learn about this healing modality, give and receive Reiki from others, and feel welcomed as part of our inclusive community. Donation. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-593-4075. EveryBodyYogaAndWellness.com.

Fridays

Level 1 Yoga – 6-7:15pm. Features basic postures, including alignment and refinement techniques. A slower mindful approach to practice that has both moderate and gentle energetic tones. Registration required. Suggested donation $10. Kula Kamala Foundation, 17 Basket Rd, Reading. Kula KamalaFoundation.org/calendar.

Saturdays

Gentle Hatha Yoga w/Stormy – 9-10am. A gentle, eclectic, hatha yoga practice cued for friends of all ages, all bodies and all abilities. Breathwork, asana, chanted mantra. No registration required. Bring a mat or borrow one at the studio. $10. Bumbling Circus Workshop, 40 N Third St, 2nd Fl, Columbia. BumblingCircusWorkshop.com.

Puppy Start Right Program – 10-11am. Includes four classes, a book, videos and a training treat pouch. Taught by Nicole Weersing, Karen Pryor-Certified Instructor. Rotating start, registration required. $175. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. 610-777-5755. GodfreysDogdom.com.

Tarot – 10am-3:30pm. Nancy Warble offers 4-6-card readings during 20-30-minute session. Drop in or make an appointment. Call for details. $19. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromThe Labyrinth.com.

Astrology Readings by Leo – 11am. Call ahead to schedule and provide birth date, place, and if available, specific time. $100 for a 2-3-hour private session. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.

Strength Training – 11am-12pm. Build strength and mobility with dumbbells and resistance bands in this fun, supportive class. All levels welcome—no experience needed. Equipment provided. $15. Willow Yoga Studio, 25 Nolt Ave., Willow Street. 717617-2128.

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

Acupuncture

LANCASTER ACUPUNCTURE

Beverly Fornoff

Eden Natural Care Center

600F Eden Rd • Lancaster

717-381-7334

LancasterAcupuncture.com

Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 23..

Ayurveda

EVERYBODY YOGA & WELLNESS

1245 Horseshoe Pike • Downingtown 484-593-4075

EveryBodyYogaAndWellness.com

We are known for our transformative Ayurvedic bodywork and treatments using herbal-infused oils, customized to restore balance and vitality. Also offering detox, reflexology, reiki and yoga—holistic services designed to support your physical, emotional and energetic wellbeing. See ad, page 22.

Bodywork

CIRCLE OF LIFE MASSAGE & WELLNESS

918 N Reading Rd • Ephrata 717-335-2338

CircleOfLifeWellness.com

Whether you’re seeking relief from pain, reduced stress or enhanced overall wellness, our experienced therapists tailor each session to meet your individual needs, blending therapeutic bodywork techniques for optimal results. We specialize in Ashiatsu, Thai yoga massage, lymphatic drainage, craniosacral therapy, Japanese facial massage, and more. See ad, page 33.

THE SPA AT WILLOW POND

1487 Old Lancaster Pike

Sinking Spring 610-406-5733

TheSpaAtWillowPond.com

Escape to Berks County’s top spa and experience total renewal. From stressrelieving massage to skinbrightening facials and detoxifying wraps, every service is designed to help you feel relaxed, refreshed, and more deeply restored—inside and out. See ad, page 25.

Chiropractic

A THERAPEUTIC EFFECT

Dr. Andrew Ashton

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

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

BLUE SKIES CHIROPRACTIC

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

BlueSkiesChiroHealth.com

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

DR. SUPER’S HOUSE OF HEALTH

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

DrSupersHouseOfHealth.com

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

Chiropractic

HEATH CHIROPRACTIC & WELLNESS CENTER LLC

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

HeathWellnessCenter.com

For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain / Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 31 .

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 benefits check. See ad, page 23.

Clinical Aromatherapist

INSHANTI

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

Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, page 20.

Coaching (Health)

FUNCTIONAL HEALTH OF LANCASTER

Elizabeth Kelly, MA, FMCHC, NLP, TLT 2207 Oregon Pike, Suite 301A • Lancaster info@fh-lancaster.com 717-490-6227 (call or text)

FH-Lancaster.com

Elizabeth is a triple-certified neuro-linguistic programming practitioner, timeline therapist and functional medicine health coach. Her expertise helps to reduce stress and anxiety, support digestion, hormone balance, relationship improvements, academics, job performance, addiction recovery and general well-being. See ad, page 4.

Coaching (Life)

CREATE A LIFE WORTH LIVING

Stephane Poncelet 570-449-2219

Create-A-LifeWorthLiving.com

I help individuals heal from abuse by transforming survival strategies into tools for connection. Through coaching, clients explore inner conflicts, embrace selfawareness, grieve the past, and build self-respect—creating a life rooted in love, truth and accountability.

TSW LIFE COACH & CONSULTANT, LLC

Tara Wages, MS, CET1, MCLC 313 W Liberty St, Ste 226A • Lancaster 717-808-4575

TSWLifeCoach.com

Tara is a Trauma-informed Life Coach, Recovery Coach, Experiential Therapist and Reiki Practitioner with experience in healing, personal growth and transformation. She guides clients with compassion, integrating mind-body approaches to foster resilience, clarity and lasting change.

Counseling

CHELSEA HARRIS COUNSELING LLC

122 W Lancaster Ave, Ste 207 • Shillington 484-898-5063 By Appointment Only Chelsea@ChelseaHarrisCounseling.com Chelsea-Harris6746.clientsecure.me Specializing in treating depression, anxiety, and trauma for children (8+), teens, and adults. Using a trauma-focused approach, CBT, DBT and Animal-Assisted Therapy, Chelsea provides a safe, supportive space to explore emotions, develop healthier coping strategies, and navigate life’s challenges.

ELEMENTAL WELLNESS

60A Werner St • Wernersville 610-750-9447 • ElementalWellnessLlc.com

Elemental Wellness offers trauma-informed counseling rooted in EMDR, IFS, DBT and somatic practices. Focused on nervous system regulation and emotional healing, sessions guide clients toward balance, selfdiscovery, and lasting well-being through a compassionate, integrative approach. See ad, page 10.

JULIA VESER, LCSW

342 Queen St • Lancaster

Julia@JuliaVeser.com 717-750-9900

JuliaVeser.com

Somatic Psychotherapy & Therapeutic Movement for women healing from Attachment and/or Complex Trauma. I help women build physical resilience, emotional regulation, and deeper selfawareness through a traumainformed blend of movement, embodiment and somatic psychotherapy.

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

Providing traumainformed services to address anxiety, depression, self-worth, ADHD, autismspectrum, trauma, behavioral issues, spirituality, family issues and overall mental health and well-being. We empower families and individuals from children through adulthood to find hope, healing and wholeness through therapy sessions with trained clinicians and the intuitive partnership of horses. See ad, page 27.

Dentistry

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, non-surgical 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%

Eco-Friendly Cleaning

HUGHES HOME SERVICES

Green Cleaning & Laundry Service

Samantha Hughes SamanthAnneHughes@yahoo.com 717-538-6383

We offer weekly, bi-weekly or monthly services, as well as deep cleaning, organizing and next-day laundry services using organic, safe environmentally kind products. We’d love to help make your home healthy and happy! Schedule your free consultation today. See ad, page 11.

Energy Enhancement System

TWIN

VALLEY HOLISTIC HEALTH

Britt Stratton, Traditional Naturopath 2403 Main Street, Suite B • Narvon 484-262-9020

TwinValleyHealthAndWellness.com

This revolutionary technology uses custominstalled units that generate a bio-active energy field of “scalar waves”, facilitating a healing environment to allow for higher cellular millivoltage and regeneration, improved immune function, pain relief, detoxification, and elevated energy, mood and consciousness. See ad, page 15.

End-Of-Life Care

KUHN FUNERAL HOMES

Laura Adamo, LFD

Specializing in Green Burial

SIMPLE FUNERALS

40 N Charlotte St • Manheim 717-664-1500

SimpleFuneralsPA.com

At Simple Funerals, we pride ourselves on serving families with dignity, respect and compassion, offering affordable funeral services that focus on simplicity and value. Planning, pre-planning, cremation, traditional and green burial services are available. See ad, page 17.

Energy Healing

RESTORE YOUR ENERGY

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

RestoreEnergy12@gmail.com

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.

THURSDAY

JUNE 20TH, 2024

575

Certified by the Green Burial Council, Kuhn Funeral Homes provide the highest level of service for natural funerals and green burial. We are committed to supporting those seeking familycentered and sustainable alternatives at end-of-life –whether traditional, cremation or home funerals. See ad, page 14.

PRESENTED BY PRESENTED BY

Laura Adamo

Licensed Funeral Director and Green Burial expert in Berks County.

Gratefully serving Lancaster County and Berks County, Pennsylvania and the surrounding area.

Paid subscriptions available along with delivery of free-to-the-reader print magazines at hundreds of locations. Sign up on our website to receive our digital magazine delivered free to your inbox.

See which cemeteries offer this option locally. option locally. 12:00 PM OR 5:30 PM

To promote your HEALTHY, NATURAL or GREEN business, service or event, please call 717-399-3187.

NALancaster.com · NABerks.com

See which cemeteries offer this

Family Medicine

LUZ MEDICINE

Danielle Miller, MD, Amber Leed, CRNP, Stephanie, Wile CRNP 29 Cloister Ave • Ephrata 717-844-9003

LuzMedicine.com

Dr. Miller and her team empower patients to take charge of their health through transparent communication, compassionate care and convenient access. Specializing in family medicine and hormone-related concerns, Luz fosters growth, trust, and patient-centered solutions. See ad, page 22.

Farm/Farmers Markets

HOMEFIELDS

150 Letort Rd • Millersville 717-572-2719

Homefields Care Farm, Lancaster County’s longestrunning CSA, is Pennsylvania Certified Organic, offering 300+ vegetable, fruit, and herb varieties May–Nov. Celebrating 30+ years, Homefields provides vocational training, volunteering, and employment for people of all abilities. Homefields is a 501(c) (3) nonprofit organization.

LIVENGOOD FAMILY FARM

Pastured-Raised Meats, Eggs & Produce 1648 Morningside Dr • Lancaster 717-327-6817

LivengoodFamilyFarm.com

Our regenerative farm offers organically grown produce and pasturedraised meat & eggs and feature intensively rotated grazing. Our ruminants are 100% grassfed and our pork and poultry are free of GMO, soy and corn. Shop online. Convenient farm pickup. Consider hosting a delivery point in your area.

RODALE INSTITUTE

611 Siegfriedale Rd • Kutztown 610-683-1400

RodaleInstitute.org

Rodale Institute is a 501(c)(3) nonprofit dedicated to growing the regenerative organic agriculture movement through rigorous research, farmer training, and education. Over our 75-year history, we have proven that organic farming is not only viable, but essential to humanity’s survival. Our visitors’ center includes a wide selection of gifts and goods for the farm and plant enthusiast. See ad, page 31.

Fertility

FUNCTIONAL THERAPY & WELLNESS

3413 Harvest Dr., Ste 1 • Gordonville 717-929-0950

FunctionalTherapyAndWellness.com

We specialize in holistic fertility support through Mercier Therapy, as well as pelvic floor therapy and myofascial release therapy. Our multidisciplinary approach empowers our patients to experience fertility, enhance wellbeing, and achieve optimal quality of life with consistent, compassionate care. See ad, page 38.

Fibromyalgia

RESTORED BALANCE CENTER

Tracey Ramirez, DC 2227 Dutch Gold Dr • Lancaster 717-363-0045

RestoredBalanceCenter.com

We provide exceptional, personalized care for fibromyalgia, chronic pain, ehlersdanlos syndrome, and chronic fatigue in a warm and welcoming environment. Dr. Tracey focuses on helping you achieve optimal health and overall wellness through customized treatment plans designed to meet your individual needs. Begin your journey to better health today. See ad, page 11.

Functional Medicine

FUNCTIONAL HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Dr. Regan is dually certified in functional and personalized medicine and has been an adult primary care provider since 2010. She provides inperson and remote care to Pennsylvania, Maryland and Delaware residents. Services may include specialized testing, customized prescriptions, nutritional medicine, neuro-integrative techniques, thermography, IV therapy and health mentorship. See ad, page 4.

KULP NUTRITION & WELLNESS

Dr. Donna Kulp, DC, DACBN, IFMCP 52 Morgantown Road • Reading 610-208-0404

KulpChiropractic.com

Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of illness by considering individual biochemistry, health history, genetics, lifestyle, exercise, and stress to create customized wellness programs for all body systems, including the immune, endocrine and gastrointestinal systems. See ad, page 43.

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 brain-based treatment plans. See ads, pages 29 and 43.

Herbalism/ Herbal Medicine

GREEN ENCHANTMENTS, LLC

Cara Marino OTR/L and Holistic Herbalist 860-604-5125

Cara@GreenEnchantments.com GreenEnchantments.com

Green Enchantments offers Holistic Herbal Medicine from an Occupational Therapist mindset in order to provide 100% handmade organic and/ or ethically sourced remedies to promote physical, emotional, and spiritual quality of life utilizing internal and external approaches. We additionally offer individualized consultation services using a complementary perspective of allopathic and holistic education.

HERBS FROM THE LABYRINTH

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

HerbsFromTheLabyrinth.com

ORGANIC FIELD DAY

JULY 21 | 8:30AM–3:30PM | KUTZTOWN, PA

Sometimes the biggest accomplishment in life is to find yourself.

—Luisa Fernanda Cicero Lancaster-Berks NALancaster.com | NABerks.com

Join Rodale Institute’s researchers and expert staff at our annual Organic Field Day to learn the latest results of our farming trials and visit nearly 20 demonstration stations on our 386-acre experimental farm.

Longtime 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 20.

You’ll have the opportunity to interact one-on-one with Rodale Institute experts and learn about a wide variety of research and demonstration projects, all focused on organic agriculture!

Holistic Wellness

BE WELL LIVING

Molly Kauffman AYS, C-IAYT, CPT 610-462-9994

BeWellLiving.net

An experienced ayurvedic practitioner, certified yoga therapist, herbalist, certified personal trainer and 3Wisdom Traditions wellness coach, Molly will support you in developing your personalized healthy routine, yoga practice or meditation journey, building an herbal connection and integrating natural remedies through seasonal living.

CIRCLE OF LIFE MASSAGE

& WELLNESS

918 N Reading Rd • Ephrata 717-335-2338

CircleOfLifeWellness.com

Experience holistic wellness with our diverse range of services designed to support mind, body and spirit. Unwind in our floatation room, infrared sauna or vibroacoustic space to reduce stress, soothe your nervous system, and alleviate chronic pain. We offer a full menu of bodywork therapies, expertly delivered by skilled practitioners. See ad, page 33.

ELEMENTAL WELLNESS

60A Werner St • Wernersville 610-750-9447

ElementalWellnessLlc.com

Blending ancient wisdom with modern practices, the practitioners at Elemental Wellness offer reiki, Ayurveda, sound bowl healing, trauma-informed yoga and Akashic Records readings. Individual and group sessions support energetic alignment, inner peace, and deep mind-body-spirit healing for sustainable wellness and personal transformation. See ad, page 10.

Homeopathy

RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE

Toll House Shoppes • 4453 Penn Ave, Ste 8 • Sinking Spring 646-204-9199 • RutaComprehensive.org ChildrensDestinies.org

Dr. Serguei Krissiouk is an experienced practitioner of homeopathic and other complementary medicines with a background in pediatrics. He provides children and adults effective and harmonizing management for acute and chronic health conditions such as depression, anxiety, ADHD, sleep disturbances, eating disorders and more. Tele-health appointments available.

Human Design

TRELLA DUBETZ, HUMAN DESIGN PRACTITIONER

TrellaDubetz.com

IG: @akashicreflector

Human Design melds ancient and modern sciences, providing data, guidance and context to HOW we are built genetically to cosmological levels. It deepens our awareness and relationship to ourselves, so we can move through life with greater ease and satisfaction.

Integrative Medicine

AQUA BLUE WELLNESS

Dr. Peter Hurtubise, DO 2435 Old Philadelphia Pk Smoketown • 717-656-8615

AquaBlueWellnessCenter.com

Dr. Hurtubise offers integrative family medicine in Lancaster County, blending over 23 years of medical expertise with holistic care. He provides tailored IV therapy plans, acupuncture and lifestyle management, emphasizing personalized, non-pharmacological, and modern medical approaches to wellness. See ad, page 13.

MIDDLEWAY WELLNESS

Comprehensive Holistic Primary Care

Mary Ellen Francescani, CRNP, IFMT

Jane Snyder, CRNP, IFMT

101 Good Dr • Lancaster

717-744-0532

MiddleWayWellness.net

At MiddleWay Wellness, we combine conventional, integrative, and functional medicine to deliver a holistic, patientcentered approach to primary care. We provide compassionate, thorough care tailored to your needs, whether you're seeking treatment for illness, preventive care, or strategies for optimal health and longevity. All-in-one care! See ad, page 38.

STRASBURG HEALTH ASSOCIATES

Brenna Osmolinski, F-NP 181 Hartman Bridget Rd • Ronks 717-687-7541

BrennaOsmolinski@gmail.com

A dedicated family nurse practitioner, Brenna blends traditional medicine with integrative therapies to support the overall wellbeing of her patients. Her services include family medicine, nutritional counseling, emotional wellness strategies and personalized care plans for all ages. Her hands-on, wholeperson approach ensures patients feel supported and empowered in their journey to optimal health.

STRASBURG HEALTH ASSOCIATES

Nick D’Orazio, MD 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.

WALNUT GROVE FAMILY MEDICINE & WELLNESS CLINIC

Mary Tierney, MD 3100 Willow Street Pk • Willow Street 717-723-9104

WalnutGroveFamilyMed.com

With a patient-first approach using science-based research to guide treatment plans along with supplementary modalities, we help our patients achieve and maintain optimal health and wellbeing. Providing family and sports medicine, acupuncture, infrared therapy, hyrdomassage, discounted labs, medications and supplements and more. See ad, page 12.

IV Therapies

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk

The color of springtime is in the flowers; the color of winter is in the imagination.

—Terri Guillemets

Smoketown • 717-656-8615

AquaBlueWellnessCenter.com

We offer a range of IV hydration vitamin and mineral therapies to support your well-being. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 13.

IV Therapies

FUNCTIONAL HEALTH

OF LANCASTER

2207 Oregon Pike, Suite 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Our intravenous (IV) supplement therapy provides bioavailable nutrients to help you recover, rejuvenate, repair and rebuild. IV therapy delivers vitamins, minerals and nutrients to the body quickly, efficiently and effectively by bypassing the gastrointestinal tract, allowing for direct cellular uptake. See ad, page 4.

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 alcoholtesting services, vitamin B12 injections and more. See ad, page 7.

Markets

KIMBERTON WHOLE FOODS

Wyomissing, Douglasville, Kimberton, Downingtown, Ottsville, Collegeville, Malvern KimbertonWholeFoods.com

A family-owned and operated community market with a commitment to integrity, sustainable agriculture, and fair trade. We carry organic produce, raw dairy, humanely raised meats, specialty and gourmet foods, baked goods, supplements, natural body care, and household items, cards and books, many from our over 150 local producers, as well as healthy take out, eat-in and to-go items. See ad, back cover.

LEMON STREET MARKET

241 W Lemon St • Lancaster

717-826-0843

LemonStreetMarket.com

We are an independent & woman-owned grocery store with a focus on sustainable and healthy living, with many local, organic, vegan and gluten-free options. We’re open 7 days a week, including our kitchen, serving coffee, tea, espresso, fresh juices, smoothies, and grab-and-go takeout items. See ad, page 18.

Mattresses Natural/Organic

GARDNER’S MATTRESS & MORE

830 Plaza Blvd • Lancaster

717-299-6228

GardnersMattressAndMore.com

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To learn more and schedule sleep consultation, visit GardnersMattressAndMore.com/Natural. See ad, page 3.

Mind-Body-Spirit

SACRED ALIGNMENT

Heather Hanko

Online and in-person

717-693-0224

HeatherAlignment@gmail.com

Connect with loved ones in spirit, find balance, and receive gentle guidance through life’s challenges. As a gifted medium, Heather creates sacred alignment, offering readings, reiki, and supportive coaching to help you invite healing and live with greater peace and clarity.

Mind-Body Therapy

FUNCTIONAL HEALTH OF LANCASTER

Angelique Canonico, CMC, PVT, C-IAYT 2207 Oregon Pike, Suite 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text)

FH-Lancaster.com

Angelique is a certified yoga therapist, polyvagal therapy practitioner, reiki practitioner and menopause coach. Her unique modalities focus on regulating the nervous system, repairing painful pathways and reestablishing a healthy balance between the body and mind. See ad, page 4.

SOOTHE WELLNESS

Lancaster and surrounding area

Text or call: 541-515-1515 ExperienceSoothe.com

Experience deep nervous system rebalancing and renewal through a trauma-informed, integrative approach. Receive neuro-meditation, neurofeedback, trauma release exercise, fascia realignment, and more. Gain powerful tools for those seeking relief and lasting balance. See ad, page 5.

Native/Ecological Gardening

COLORGARDEN LLC

Marcella Hostetler 717-413-7054

ColorgardenLlc@gmail.com

ColorgardenLancaster.com

We design, install and provide ongoing care for native habitats, transforming your property into a haven for birds, butterflies and native bees. Join the movement to restore balance in our ecosystems by creating a beautiful, low-maintenance oasis in your backyard!

MAYAPPLE NATIVE LANDSCAPING

717-390-5832

Hello@MayappleNative.com

MayappleNative.com

We can help you turn your property into an inviting, sustainable, low-maintenance haven for you and the wildlife you love. Mayapple provides design and installation of pollinator-loving gardens, rain gardens, native meadows, natural stonework and more. Visit the website to book a consultation.

WAXWING ECOWORKS CO.

Elyse Jurgen, MEd, CBLP 717-676-1045

WaxwingEcoWorks.com

Waxwing EcoWorks Co. offers native/ecological gardening consultation, design, build, stewarding and educational services to enhance human well-being and support dwindling wildlife populations. We work alongside you to make your vision come to fruition! Explore our website and online listing for more details.

WILDCRAFT LANDSCAPES

Nate Tietbohl, Owner, Designer 484-772-8012

Info@WildcraftLandscapes.com

WildcraftLandscapes.com

We design, install and steward vibrant native landscapes that support healthy ecosystems and expand our clients’ connection to the natural world. We offer a wide array of services for projects of all sizes. HIC#:PA179637. See ad, page 12.

Naturopathic Doctor

HEALTH FOR LIFE

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

DoctorNaturalMedicine.com

Learn how your symptoms are connected, get answers and achieve improved health and well-being 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).

TWIN VALLEY HOLISTIC HEALTH

Britt Stratton, Traditional Naturopath 2403 Main Street, Suite B • Narvon 484-262-9020

TwinValleyHealthAndWellness.com

With years of experience, and using a variety of modalities to help your body heal itself, Britt focuses on root cause corrections rather than treating or diagnosing any disease. She and her team work with the body’s systems, believing that each is significant, but not separate from the others. See ad, page 15.

Nutrition

FUNCTIONAL HEALTH OF LANCASTER

Rileigh Smith, MS, CNS, LDN, CHHC 2207 Oregon Pk, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Rileigh is a trained integrative nutritionist with expertise in hormonal optimization, renal disorders, endocrine dysfunction, weight struggles, cardiometabolic disease and osteoporosis. She is also skilled in treating gastrointestinal complaints such as SIBO, H.Pylori, GERD, and candida overgrowth. Virtual and in-person appointments available. See ad, page 4.

NUTRITION FOR LIFE

Lori Borja, RN, MS, CNS 3933 Perkiomen Ave • Reading 610-779-4588 • SpineAndWellness.org

Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 4.

Pelvic Health Therapy

PELVIC

FOUNDATIONS

Home-Based care in Berks and Lancaster Counties 717-723-9270

PelvicFoundations.com

We provide expert pelvic floor therapy, restoring wholebody health with skilled treatment, education and lifelong tools. Specialties include chronic pain (pelvic, back, hip and tailbone), bowel and bladder disorders, pregnancy/ postpartum care, pelvic organ prolapse, and sexual health issues—all delivered conveniently and comfortably in your own home. See ad, page 33.

Pet Care

TILL WE MEET AGAIN

In-home Pet Euthanasia

717-808-4654

TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible-your home-with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 9.

Pilates

CMB PILATES

484-214-2987 (Text) Info@cmbpilates.com CMBPilates.com

Experience inclusive, lowimpact virtual Pilates designed for every body and mind. Whether you're new or experienced, neurodivergent or not, these supportive online classes help you feel calm, confident and connected—right from the comfort of home.

Skincare

GSL ORGANICS

216 S Church St • Quarryville

Candy@GreenStreetLux.com

GSLOrganics.org

With over 25 years of experience, owner Candy St. MartinePack, a certified aromatherapist, 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 18.

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 SCHOOL OF HARMONIC THERAPY SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor, Sound School 313 W Liberty St, Suite 263 • Lancaster 610-301-4356

SoundwiseHealth.com

Our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, and hospice CareSound. Also offering six-month 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 & Cod 717-842-0180

EatWildSalmon.com

Sustainably harvested wild Alaskan seafood available, fisherman-direct. Preorder online seasonally for local pick-up of sushi-grade delicious nutrition, deepfrozen at the peak of freshness to enjoy throughout the year.

LINDEN DALE FARM

LindenDaleFarm@gmail.com

LindenDaleFarm.com

Linden Dale Farm produces various fresh and aged cheeses, goat milk yogurt, bottled milk, as well as pasture-raised goat meat. Find their excellent products at Lancaster Central Market, Lemon Street Market and Swarthmore, Riverwards and Headhouse farmers markets and distinguished farm-totable restaurants in Lancaster County, Harrisburg and Greater Philadelphia.

Specialty Foods

MISTY CREEK GOAT DAIRY

43 W Eby Rd • Leola

717-656-4628

The Miller Family Farm offers milk, caramel, 15 varieties of quality cheeses and liquid, and bar soaps made from nourishing goat’s milk, known to be easier to digest and gentle on the skin. See ad, page 20.

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 self-doubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 19.

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 fullspectrum 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 13.

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, preventionfocused approach to health care. See ad, page 31.

Yoga

BLDG. 7 YOGA

220 North Park Road, #7 Wyomissing • 484-755-5705

Bldg7Yoga.com

A community-based yoga studio that offers something for everyone! With 3 different practice rooms, a wide variety of daily classes, unique monthly workshops, plus free weekly meditation. We strive to create a safe space for our community to connect and live healthier together.

HOLDING SPACE YOGA

Urban Well Studio 119 N Duke St • Lancaster HoldingSpaceYoga.com

A welcoming space where Vinyasa and chair yoga become a path of presence and growth, and each class invites balance of body and spirit. Rooted in compassion, the practice nurtures connection, authenticity and a deep sense of belonging.

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 8.

THE NEST COLLABORATIVE

629 Court St • West Reading 610-763-1755

TheNestCollaborative.com

Your place for movement, healing and connection. Yoga, sound baths, wellness circles and fitness classes that support body, mind, and spirit. Your people; your growth. Feel your best— right here in our cozy space. Come as you are, leave more you. See ad, page 12.

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. See ad, page 31.

WILLOW YOGA STUDIO

25 Nolt Ave • Willow Street 717-617-2128

WillowYogaStudio.com

Offering accessible yoga for all levels, this welcoming studio features

Slow Flow, Restorative, Chair, Yin and Basics classes, plus on-demand options, private sessions and group events. Yoga teacher training is offered one weekend a month from September through May.