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Gardner’s Mattress & More is proud to carry certified organic mattresses and bedding accessories from Avocado Mattress to provide customers with healthier, eco-friendly sleep options. Avocado products are made from natural and organic materials like GOLS-certified latex, GOTS-certified organic cotton and wool, ensuring a sustainable, non-toxic sleep environment. Gardner’s matches all pricing and offers from Avocado, so customers get the best value locally as well as the 5-star service Gardner’s has worked hard to achieve over the past 35 years. Their commitment to quality and wellness aligns with Avocado’s mission to create responsibly made, comfortable products.
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with Barbara O’Neill
Oct. 14-18 at Lancaster Mennonite School
Embark on a 5-day journey of healing with Naturopath Barbara O’Neill, a world-renowned teacher who combines foundational knowledge about the body’s systems and a deep affinity for the wonders of nature to advance the way we think about health.
For more info and to purchase tickets, scan the QR code!
www.twinvalleyhealthandwellness.com/ self-heal-with-barbara-oneill-2025
Shop Blue Door Merc & Perc online and in-person during the event for O’Neill-endorsed books, tools and natural remedies! www.TwinValleyHealthAndWellness.com/shopbluedoor
Presented by :
2403 Main St, Ste B, Narvon, PA
We educate, encourage, support, and advise our clients to achieve health and wellness holistically!
Services include:
· Acupuncture · Bioenergetic Scans · Emotional Release
EESystem · Far Infrared Sauna · Lymphatic Bodywork
· Nutritional Counseling · Rife Therapy · and more
484-262-9020 · TwinValleyHealthAndWellness.com
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Kendra Campbell & Jacqueline Mast
“You are not a drop in the ocean. You are the entire ocean in a drop.”
-Rumi
Nature communicates through a masterpiece of patterns that flow, twist and merge their wisdom into our landscapes, our vegetation, our bodies and our skies. The nonlinear is everywhere, teaching the tenacity of a design that stays alive and dynamic through its movement in our world.
We thrive in wholeness when all aspects of self are felt, known and nourished, creating harmony in a space that allows for the shifts that push our edges. The ability to stretch ourselves and open to all things new is a key aspect of resilience and of staying vital and inspired.
This month, we honor the flexibility that comes from adapting and noticing the patterns that carry us into the next phase. Whether learning the shape of a specific stretch therapy (see page 15), exploring evolving parental roles within family fun (see page 37) or feeling out the template of aging well for the long run (see page 24), the soothing rhythm of intention within each special context infuses meaning into styles of self-care that transcend conventional wellness.
The following pages highlight trusted resources and relevant content that help cultivate a sense of stamina for any transition, aligning us with the cycles of life and the inspiration that comes with learning the language of the universe. Decoding our own needs over time can become a reflection and an expression of our place in the fabric of a greater unfolding.
Ultimately, our choices can become personal works of art—individual signatures claiming integrity and self-respect with an ingenuity for meeting practical needs in intuitive ways. We are born with our own blueprint and then grow into recognizing the sequences and symbols that unite within us, both the human and the divine.
With reverence for your journey,
Jacqueline Mast and Kendra Campbell, Co-Publishers, Executive Editors
Co-Publishers/ Kendra Campbell
Executive Editors Jacqueline Mast
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© 2025 by Natural Awakenings. All rights reserved.Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.
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Godfrey’s Welcome to Dogdom, in Mohnton, will host a free evening of herbal wisdom for dog lovers and holistic health enthusiasts from 6 to 8 p.m. on June 13. Guests will receive a pint of Green Juju Goat Milk, a swag bag of healthy canine goodies and refreshments while learning natural approaches to common canine health concerns.
Rita Hogan
Renowned herbalist and author Rita Hogan (The Herbal Dog: Holistic Canine Herbalism) will be joined by Billy Hoekman, of Green Juju, and integrative veterinarian Dr. Sarah Urban. Together, they’ll share insights into natural remedies for common canine health issues, offer practical tips for supporting dogs’ wellness with herbs and answer audience questions during a live Q&A session.
Guests will have the chance to hear a book reading, participate in discussions on canine health and nutrition, and purchase signed copies of The Herbal Dog. A limited number of books will be available, so guests are encouraged to reserve their copy when they RSVP.
Location: 4267 New Holland Rd., Mohnton. For more information or to register (required), call 610-777-5755, email Info@Godfreys Dogdom.com or visit GodfreysDogdom.com. See ad, page 42.
Widoktadwen Center for Native Knowledge invites the community to the third annual Good Medicine Indigenous Wellness Celebration from 11 a.m. to 3 p.m. on June 28 at Riverfront Park, in Reading. This free, family-friendly, rain-or-shine event celebrates Native American approaches to health, healing and connection to the land.
Festivities begin with a community park cleanup from 9 to 11 a.m., followed by speakers addressing health, safety and environmental stewardship. Attendees will learn how community well-being is directly tied to the health of the Schuylkill River and surrounding ecosystems.
The event will feature Indigenous story times for children, traditional food tastings, cooking demonstrations and social dances with Spirit Wing. Guests can also enjoy free health screenings, art-making activities and kayaking on the river.
Attendees are encouraged to bring picnic blankets or camping chairs and spend the day immersed in culture, nature and wellness.
Location: 255 Riverfront Dr., Reading. For more information, call Executive Director Amanda Funk at 484-258-2817, email Amanda@ Widoktadwen.org or visit Widoktadwen.org. See ad, page 11.
Functional Health of Lancaster is integrating polyvagal theory (PVT) into mind-body therapy to support clients in regulating their nervous systems and cultivating greater emotional balance. Led by certified practitioner Angelique Canonico, the practice blends movement, breathwork and stillness to promote healing through the lens of nervous system awareness. She finds it helpful for patients with dissociative disorders, POTS, insomnia, panic disorder, blood pressure issues, palpitations, IBS and anyone else that feels overwhelmed on a daily basis.
Developed by Dr. Stephen Porges, polyvagal theory explores how the vagus nerve impacts physiological states and emotional responses. It highlights three nervous system states: ventral vagal (safety and connection), sympathetic (fight-or-flight) and dorsal vagal (shutdown). Understanding and working with these states allows individuals to build resilience, improve emotional regulation and reconnect with a grounded sense of self.
Canonico offers clients simple, body-based tools to help them tap into their innate capacity for healing. Whether individuals are navigating stress or trauma or simply seeking to feel more at home in their bodies, this approach provides a gentle, informed path forward.
Cost: Packages start at $330 for three sessions. Location: 2207 Oregon Pike, Ste. 301a, Lancaster. For more information, call 717-4906227 or visit fh-Lancaster.com. See ads, pages 5, 47, 49, 52 and 53.
GSL Organics, crafted with care by certified aromatherapist and owner Candy St. Martine-Pack, offers natural relief for common summertime skin issues such as sunburns and bug bites. Their small-batch skin care line uses organic, plant-based ingredients, with two standout products—Sunburn Relief and Itch No More—designed to soothe and heal skin.
Sunburn Relief, the company’s number-one bestselling healing and moisturizing cream, is dermatologist- and pharmacist-recommended for its gentle yet effective formula, suitable for both babies and adults. Itch No More quickly calms irritated skin caused by rashes, poison ivy and insect bites without any burning sensation. These products are ideal for travel, camp kits, beach bags or everyday use during warmer months.
With more than 25 years of experience, St. Martine-Pack takes pride in listening to customer needs, tailoring recommendations and even offering custom blends for those with allergies or sensitivities. Healing the skin naturally is GSL Organics’ mission—one jar at a time.
Cost: Sunburn Relief, $15; Itch No More, $9.25 (both plus shipping). To order, visit GSLOrganics.org. For more information, call 717-8441444 or email Candy@GreenStreetLux.com. See ads, pages 17 and 53.
Treat yourself to three seasonal spa specials designed to revitalize body and spirit. Step into summer feeling your best—naturally radiant, deeply relaxed, and beautifully refreshed.
Enjoy the latest technology in the skin care industry – a relaxing treatment designed to decrease enlarged pores, fine lines and acne scars and improve the overall quality of your skin. $125*
A body-slimming treatment using clay wrap, rich in micronutrients and pure essential oils works to minimize cellulite, tone and firm. $145*
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Our complete line of Ice Cream is is made with Non-GMO ed dairy. We use all natural flavors and colors and won’t quit until we find the best ingredients for SUMMER HOURS
DAILY uesdays)
West End Yoga Studio will host Rhythms of Renewal: A Weekend to Cultivate Your Most Vibrant, Balanced Self from June 27 to 29 in the serene natural setting of Duncannon, about an hour from Lancaster. This three-day immersive retreat, led by studio owner Jessica Rodriguez, is designed to help participants release stored tension, reconnect with their inner rhythm, and enter the summer season with clarity and purpose.
The weekend will include trauma-release movement, yoga practices—including restorative and acu-yoga—nature immersion, intention setting, journaling, and time for self-care and reflection. Guests will also experience a walking labyrinth and blooming lavender fields.
Whether seeking to deepen a wellness journey or simply reset, this affordable, intimate retreat offers a powerful invitation to return to center.
Cost: $499; space is limited. Location: 44 Buffalo Creek Rd., Duncannon. For more information or to register, call 717-406-9681, email Jessica@WestEndYogaStudio.com or visit WestEndYogaStudio.com. See ad, page 54.
The 23rd annual New Visions Holistic Expo will take place on August 9 and 10 at the York Expo Center. Volunteers are needed by August 8.
Organizer Kara Lovehart says, “The New Visions Holistic Expo isn’t just another event, it’s a regional hub for wellness, connection and conscious living. With holistic wellness practices on the rise and more people seeking meaningful, purpose-driven ways to give back, this volunteer opportunity offers readers a chance to be of service to a movement that promotes healing, self-awareness and community well-being; gain behind-the-scenes access to one of the largest and longest running holistic expos in the region; build friendships and networks with other wellness-minded individuals; and support local tourism and small businesses in a growing industry that reflects their personal values.”
This year, the Expo has been awarded a travel grant from Explore York, recognizing its contribution to local tourism and community engagement. The gathering celebrates holistic wellness, spirituality and conscious living with over 100 vendors, immersive experiences and free workshops.
Volunteers get free admission and a T-shirt. Location: 334 Carlisle Ave, York. For more information, call 717-814-9136, email Info@NewVisionsHolisticExpo.com or visit NewVisionsHolisticExpo.com and NewVisionsHolisticExpo.com/volunteer. See ad, page 5.
Alternative Health Educator Returns to Lancaster for Transformative Wellness Series
Twin Valley Holistic Health & Wellness will welcome Barbara O’Neill, a globally respected health educator, back to Lancaster this fall for Self-Heal With Barbara O’Neill, a five-day wellness series designed to inspire, educate and empower. The event will take place at Lancaster Mennonite School from October 14 through 18, with weeknight sessions from 5 to 8:30 p.m. and a Saturday session from 8 a.m. to 2 p.m.
“An amazingly powerful, soothing, and tender class.” - J.D.
“Melissa showed me how writing connects me with my true self.” - A.B.
️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.
O’Neill is known worldwide for her holistic approach to health, which combines science, nature and scripture to help individuals understand the body’s innate capacity to heal. This year’s series will feature brand-new material alongside essential teachings on detoxification, gut and lymphatic health, and lifestyle medicine. Whether new to O’Neill’s work or returning for deeper insights, this event offers a unique opportunity to learn directly from one of the most trusted voices in natural wellness.
In addition to the lecture series, attendees can explore the curated Blue Door Merc & Perc market, available in person each day of the event. The market will feature specific items aligned with the topics O’Neill discusses in her lectures. For ongoing access to O’Neill-endorsed books, tools and natural remedies, attendees are also invited to visit Shop Blue Door, the sister business’ online store, at TwinValleyHealthAnd Wellness.com/shopbluedoor.
Cost: Ticket prices range from $325 to $1,000, depending on package and seating options. Early-bird pricing ends June 30. Location: 2176 Lincoln Hwy. E., Lancaster. For more information or to register, call 484-262-9020, email tvhhWellness@gmail.com or visit TwinValleyHealthAndWellness.com/events. See ads, pages 4, 48 and 53.
Nurturing writers... since 2001 www.writefromtheheart.us 717-393-4713 | melissa@writefromtheheart.us
a median of 1.7 years, with a maximum of 6.8 years, during which biological samples were
every three to six months from a range
The researchers compared the samples obtained from participants at different ages and observed that people seemed to age more rapidly at age 44 and again at age 60. The changes at age 44 were mostly related to fat and alcohol metabolism, as well as an elevated risk of cardiovascular disease. The changes at age 60 related mostly to immune dysfunction and carbohydrate metabolism. According to Stanford Medicine Professor Michael Snyder, these findings might explain why people seem to have more trouble processing alcohol starting in their 40s and become more prone to illness in their 60s.
Allergy seasons have been getting longer and more problematic. The U.S. Centers for Disease Control and Prevention estimate that approximately one in four adults and one in five children in the U.S. suffer from seasonal allergies. The Asthma and Allergy Foundation of America anticipates that 2025 will be a severe year for seasonal allergies across the country, with the worst-afflicted cities located in the southern region. Notably, at the end of March, Atlanta and Houston set pollen count records.
Pollen is dispersed by trees in the spring, grasses in the summer and ragweed during autumn, but these patterns have shifted due to climate change. Elevated atmospheric carbon dioxide levels induce many plants to produce more pollen, increase their size and growth rate, and yield more flowers. Warmer temperatures result in warmer, shorter winters and earlier springs, leading to longer growing seasons and overlapping pollen seasons. A 2021 study in Scientific Reports also noted that climate change is augmenting the number and duration of allergenic mold spores in some areas.
A study published in the Natural Medicine Journal compared three different treatment modalities for managing irritable bowel syndrome (IBS): a low-FODMAP diet (restricting the consumption of specific carbohydrates that are poorly absorbed in the small intestines) combined with traditional dietary guidance for IBS (LFTD group); a low-carbohydrate, high-protein, high-fat and fiber-optimized diet (low-carb group); and pharmacological intervention targeting IBS symptoms such as abdominal pain, constipation or diarrhea (drug group).
The study enrolled 294 adults with moderate-to-severe IBS that were randomly assigned to one of the three treatment options for a four-week period. Those in the diet groups received nutritional counseling and support to adhere to their assigned diet. The participants’ IBS symptoms were assessed before, during and after the fourweek intervention period.
At the end of the intervention period, all three groups reported improvements; however, the LFTD and low-carb groups exhibited more significant reductions in IBS symptom severity from the baseline compared to the drug group. These findings suggest that dietary modifications should be a primary treatment approach for IBS patients, with the low-carb diet being preferable for patients experiencing constipation and for patients that find the low-FODMAP diet difficult to follow.
Therapeutic and Speciality Massage for Adults, Children and Expecting Moms Reflexology · Craniosacral Therapy
Lymphatic Drainage · Reiki
Acupuncture · Float Therapy
Infrared Sauna ...and more
DAYS OF
JUNE
June 14 · 11am-3pm | Children’s Day June 15 · 12-2pm | Lavender Wreath-Making and many more events throughout the
or Facebook page for
To register: Call 410.459.8052 or email Pam@PurpleRainLavenderFarm
A recent study published in the journal Science provides the most comprehensive analysis of the current state of the U.S. butterfly population. The research team combined data from 35 citizen-scientist programs across the continental U.S. that counted butterflies. Their analysis was based on 12.6 million individual butterfly sightings.
The findings reveal a concerning decline of 22 percent of our 554 butterfly species over the past two decades, affecting almost every region of the country. For every species found to have increased in population, there were 13 species that declined in population, and some of those declines were significant. While tackling climate change and regulating pesticides are crucial policy interventions, people can actively contribute to reversing these declines by creating habitat refuges for butterflies and other insects. This can be achieved by planting native flowers, shrubs and trees.
A study led by a University of Arizona researcher sheds light on the interactions between Indigenous peoples in the Americas and early dogs and wolves. The study, published in the journal Science Advances, indicates that close relationships between people and ancestral dogs began in Alaska as early as 12,000 years ago, about 2,000 years earlier than previously thought. Chemical analysis of unearthed canine bones revealed that the animals regularly ate fish, suggesting a level of interaction with humans.
by Andrew Ashton, DC
Proprioceptive neuromuscular facilitation (PNF) may sound intimidating, but it’s a straightforward and effective stretching and rehabilitation method that has been used for nearly 75 years. PNF techniques are designed to help muscles contract, relax and relearn functional movement patterns. They are simple to perform and can offer significant benefits, including improved flexibility, increased muscle contraction and more efficient movement organization.
After a brief warm-up of three to five minutes, these easy PNF muscle relaxation techniques can help prevent injury and reduce downtime for athletes of all skill levels—from weekend warriors to experienced exercise enthusiasts.
Here are three easy, effective PNF techniques anyone can use to help stretch chronically tight and stiff muscles:
• Contract-Relax: This technique involves contracting the targeted muscle through its active range of motion, then relaxing and gently stretching it to pain-free, stiff resistance at the end of its passive range of motion.
• Hold-Relax: In this variation, the targeted muscle performs an isometric (no movement) contraction for three to five seconds. The muscle is then relaxed and gently stretched to the same pain-free point of resistance.
• Opposite Contract Relax: This method engages the antagonistic (opposite) muscle to the one being stretched. After contracting the opposing muscle for three to five seconds, the targeted muscle is stretched to a pain-free, stiff resistance point.
These techniques can be utilized not only before activity, but also as part of a postactivity stretching routine. Incorporating PNF into a routine can have an immeasurable effect on muscle health and overall quality of life.
Dr. Andrew Ashton is a chiropractor and cofounder of A Therapeutic Effect, a wellness center in Mountville he established with his wife, Sue, in 2007. He earned his doctor of chiropractic degree from Sherman College of Straight Chiropractic and holds a bachelor’s degree in exercise and sports science from Ursinus College, where he was a four-year student trainer and member of Phi Epsilon Kappa. Ashton brings a strong foundation in movement science and holistic care to his practice. See ads, page 2 and 46.
Over the last 20 years, men’s daily use of personal care products has nearly doubled, according to the Environmental Working Group. Men apply shaving cream to their face, splash on cologne, shower with body wash, style their hair with wax and use strong antiperspirants without realizing that they might be exposing themselves to a host of toxins.
The most prevalent health culprits are hormone-disrupting phthalates and fragrance extenders that have been shown to inhibit testosterone levels and reduce sperm count. Preservatives such as formaldehyde, known to cause cancer, are also commonly used.
The effects of grooming routines extend beyond the individual because fossil fuels are expended to transport these products and discarded plastic containers accumulate in landfills, eventually degrading into microplastics that pollute waterways and contaminate the human food supply.
To mitigate these adverse effects on human and planetary health, consider using the following eco-friendly, organic and cruelty-free products.
• Reusable safety razors crafted from bamboo or metal and fitted with recyclable metal blades provide a close shave without contributing to the 2 billion disposable razors that end up in landfills every year and take more than a century to biodegrade.
• Electric shavers are reusable, reduce water use and have a lower carbon footprint than disposable razors.
• Sustainably sourced beard-softening oils such as jojoba, argon or meadowfoam are infused with organic and vegan botanics by companies such as Copper Johns.
• Aluminum-free deodorants maintain freshness throughout the day using bacteria-fighting activated charcoal, natural clays and botanical additions like coriander. Antiperspirants that inhibit perspiration by blocking pores with aluminum-based ingredients should be avoided.
• Natural body washes and soaps with ingredients such as Jimmy Red corn, coconut oil and kaolin clay gently clean pores and smooth the skin without employing drying agents. Choose products packaged in natural materials.
• Chemical-free colognes with natural fragrances derived from essential oils, herbs and spices can be alluring without being overpowering. Some use organic sugarcane alcohol. Noteworthy brands are Dr. Squatch, Henry Rose and unisex fragrances by Heretic.
• Natural shaving creams formulated with skin-nourishing ingredients such as coconut-derived surfactants, vegetable glycerin, aloe, vitamin E and botanicals provide a close shave, even for sensitive skin.
• Chemical-free shampoos employ sulfate-free cleaning agents and natural botanicals to nourish the hair. Additionally, zinc and botanical additions like sage and tea tree oil are incorporated to address scalp and dandruff concerns.
• Hair waxes and pomades should not contain petroleum. Look for ingredients like strong-hold beeswax, or simply choose a water-based product.
To advertise, contact us for special rates at 717-399-3187 or Advertising@NALancaster.com.
The Goodness of Goat’s Milk at Misty Creek Goat Dairy
At their dairy in Leola, the Miller family tends to 150 happy, healthy goats using humane, sustainable practices passed down for several generations. Their raw goat’s milk is nutrient-rich, easier to digest than cow’s milk, and naturally A2, making it a gentle choice for many. Misty Creek produces over a dozen small-batch cheeses, crafted by master cheesemaker Amos Miller, along with handcrafted soaps made from their nourishing milk. From creamy cheddars to soothing soaps, their products support wellness inside and out.
Visit 43 W. Eby Rd., Leola or call 717-6564628 to learn more.
3
3
Karen Stauffer, community educator at Hospice & Community Care and a certified facilitator in advance care planning through Respecting Choices, shares her personal journey and helps demystify the process of making meaningful end-of-life decisions.
What inspired you to start talking about end-oflife planning?
I learned all of this the hard way. I come from a blended family—my parents were divorced and both remarried. My mother was homebound for three years due to her health and didn’t have any documents in place regarding her end-of-life wishes. The day my mother passed away, she knew her illness had progressed and begged my stepfather not to call the ambulance. In a state of panic, he called 911 and my mom was intubated on a ventilator. She was conscious, but unable to speak. At the hospital, I put a pen and paper in her hand and asked her what her wishes were, and she wrote, “no machines.”
What did you take away from that experience?
After that experience, we learned about end-of-life planning and how important it was to have documents in place. A few years later, when the time came, I was able to advocate for my stepmother, sharing her wishes with her medical providers. I know firsthand how much easier it is to advocate for someone when you are confident that you are making the decisions that they would make for themselves. It takes the guessing out of a stressful situation.
You prefer the term “person-centered decisionmaking.” Why is that?
The term “advance care planning” can perpetuate misconceptions. I refer to it as person-centered decision-making to reflect a more positive type of process that goes along with planning for major life events. We need to make this a topic that people want to talk about and that is normalized.
What are some common misconceptions people have?
The biggest misconceptions I often hear are that creating a plan is for people who are retired or have been diagnosed with an illness, that it costs too much money to get a lawyer or that their doctor never brought it up.
Who is person-centered decision-making for?
It’s for people 18 years old and older. It allows someone to decide in advance what care they want to receive if they become unable
to speak for themselves. Rather than leave their treatment options up to others, they are able to leave instructions that take their values and preferences into account and eliminate the uncertainty for their doctors and family members.
Does it cost anything to create a plan?
A plan is free to create. It’s a process—an ongoing plan that incorporates an individual’s medical conditions, healthcare goals and hopes for care. Advance directives may include a living will, medical power of attorney and/or financial power of attorney and can be changed throughout the course of a lifetime.
How do you know when it’s time to update your plan?
It’s important to keep in mind the four D’s: every decade, a new diagnosis or decline in one’s health status, a divorce or growing distance—geographic or relational.
How can someone begin the planning process?
Think about your past experiences with loved ones at end of life. How much advance planning had or hadn’t been done for them, and what have you learned from those experiences? Identify people you trust and who would feel comfortable communicating your wishes. Learn about your options depending on health-related situations—like CPR, breathing, nutrition and hydration. Once you’ve thought through your decisions, document your wishes by completing a living will and choosing a healthcare power of attorney. Lastly, discuss your wishes. Share documents with your family or friends, healthcare power of attorney and medical providers so everyone is on the same page and knows how to honor your goals and wishes.
For more information or to schedule an educational program, call Karen Stauffer at 717-490-4074 or email KStauffer@Hospice Community.org. See ads, pages 23 and 48.
• 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.
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by Trella Dubetz
Navigating holistic support for pain and stress relief can be a time-consuming challenge. Finding a center that offers a comprehensive range of effective, safe and accessible therapies can make a significant difference in daily well-being and quality of life.
Circle of Life Massage & Wellness Center, located in Ephrata, has served Lancaster County and Berks and Lebanon counties for more than two decades. The holistic practice offers a wide array of therapies for those seeking help with acute and chronic conditions, as well as general rest and relaxation. It is among the few area centers that provide infrared sauna, float therapy and vibroacoustic therapy in addition to a full menu of massage, bodywork and holistic services to support mind, body and spirit.
Owner Jennifer Dydo, LMT, first discovered the healing potential of massage when her doctor recommended it to help relieve persistent headaches following the birth of her daughter. Inspired by its effectiveness, she enrolled in the Lancaster School of Massage in 2002 and opened Circle of Life in 2004 with two massage rooms and two part-time therapists. Her original vision of community-centered healing has grown to include 16 practitioners and a broad spectrum of services, including acupuncture, holistic coaching, infrared sauna, float therapy, vibroacoustic therapy and more than 15 styles of bodywork.
“Our team has grown to 16 skilled practitioners who specialize in a wide range of modalities, including therapeutic massage, Thai yoga massage, ashiatsu barefoot massage, pregnancy massage, reflexology,
manual lymph drainage, CranioSacral Therapy, reiki, pediatric massage and massage for children with autism, and more,” says Dydo.
“Our newest service is vibroacoustic therapy, which uses low-frequency sound vibrations delivered through our specialized table to gently stimulate muscles and the nervous system,” adds Dydo. “These vibrations help to relieve tension, enhance circulation and promote deep relaxation, often reducing pain and stress.”
Also new to the practice are float therapy and infrared sauna. Float therapy creates a near-weightless environment in Epsom salt-saturated water, allowing muscles to fully relax and release tension. The sensory-reduced surroundings help quiet the mind, lower stress hormones and promote deep mental clarity.
“I started to integrate float therapy to help with my own pain relief, and the benefits
go beyond the physical,” explains Dydo. “It’s really helpful in closing all the mental tabs open in my mind—to let go of all the distractions. Usually, the people who say they can’t be quiet for 30 minutes get the most benefit when they allow themselves to experience it.”
Their infrared sauna, integrated with red light therapy, supports tissue recovery, reduces inflammation and helps ease muscle soreness. Red light therapy may also promote collagen production for healthier-looking skin, all within a soothing, restorative environment.
More than just offering innovative therapies, Circle of Life is guided by a deep commitment to personalized care. “Every session is thoughtfully tailored in partnership with the client and designed to meet their specific needs, wishes and intentions in a safe, welcoming environment. We want to empower each person to build and maintain a healthy, balanced lifestyle.”
Dydo envisions staying true to the care and commitment that has guided her from the start while continuing to provide personalized, client-centered services. She also aims to thoughtfully expand offerings to meet the evolving needs of the community. “I hope to introduce new, evidencebased therapies that complement existing services and further support our clients’ wellness journey—always with the same heart-centered approach,” she assures.
Circle of Life Massage & Wellness Center is located at 918 N. Reading Rd., in Ephrata. For more information or to make an appointment, call 717-335-2338 or visit CircleOfLifeWellness.com. See ads, pages 13, 46 and 50.
Trella Dubetz is a trauma-informed bodyworker, holistic and human design practitioner, graphic designer and writer based in Lancaster and Huntington counties, PA. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.
by Trella Dubetz
When it comes to self-care, tools that simplify routines can be the difference between thriving and just getting by. One such tool is a highquality, individualized, sustainably made mattress, offering restful sleep and peace of mind.
Located in Lancaster County, Gardner’s Mattress & More has been delivering fivestar service and a variety of home products, including mattresses, adjustable beds, bed frames, pillows, and massage chairs, for more than 35 years. Their customerfocused approach, offering free online and in-store guides, along with a communityoriented sales team, ensures customers find the best fit for their sleep needs.
Ben McClure, who joined Gardner’s in 2000 and became co-owner in 2011,
emphasizes the importance of staff, noting that their three sleep consultants-Drew, Phil and Chad and delivery and service team, Sean and John-are essential to the company’s success. The team is known for its professionalism, care and respect, reflected in the glowing Google reviews left by satisfied customers.
“Gardner’s strives to change the way our customers feel about mattress stores with our no-pressure shopping environment and commitment to excellent five-star service,” says McClure. “We re-earn our five-star reputation, and the moniker of Lancaster’s favorite mattress store every day with each customer who walks in our door. By starting a dialogue, we learn what keeps people up at night—whether they have aches and pains, snore, have reflux or have different sleep needs from their
partner. We then pair our customers with the right sleep solution within our wide range of products. With over 65 mattresses on display, from value to luxury and everything in between, we have options for everyone.”
McClure also stresses the importance of finding the right mattress for each customer. “Our goal is to match our customers with the sleep solution that is their best fit. With every purchase, we extend our 120 Night Wake Up Happy Comfort Guarantee which allows a one-time product exchange if the first mattress chosen isn't meeting the unique sleep needs of our customer,” he says.
While mattresses are Gardner’s core focus, the business also offers a range of related items such as pillows, sheets, mattress covers and frames, including a wide selection of natural and organic mattresses, pillows and bedding. McClure adds that “pillows are just as important as the mattress.”
The team understands the benefits of an adjustable bed, noting that even a 7 percent adjustment to the head can help alleviate snoring, and adjustments to the lower half can reduce aches and pains in the legs, knees and back.
Gardner’s is also expanding its focus on mobility products, including lift chairs and mobility items from Stander, such as bed rails, bathroom bars, rollators and couch or bed trays.
Beyond selling products for healthy sleep habits, Gardner’s actively contributes to the Lancaster community. McClure and coowner Jeff Giagnocavo host a podcast, Lancaster Connects, every Monday at 2 p.m., where they highlight local individuals and organizations making a positive impact in the region. “We put a spotlight on the good work that they’re doing,” says McClure. “We’ve also partnered with Off the Streets Lancaster (OSL), an organization that helps local folks who are housing insecure. OSL offers a few months of rent to help house people, and we donate mattresses, mattress covers, sheets and more.”
Additionally, Gardner’s has hosted a perpetual food drive, inviting customers to donate food items when they receive deliveries. Whether it’s 10 or 30 items, the team collects the bags and donates everything to local food pantries once a month. “We’re a mattress store, but we’ve always aimed to be more than that and help take care of our community,” McClure adds.
For those interested in natural bedding options, McClure and his team invite visitors to come and explore Gardner’s offerings. The store is open Monday through Friday from 10 a.m. to 7 p.m., Saturday from 10 a.m. to 6 p.m. and Sunday from 11 a.m. to 4 p.m. McClure emphasizes, “We guarantee happy morning wake-ups with our 120 Night Wake Up Happy Comfort Guarantee. We offer five-star local mattress delivery and removal services and interestfree financing. We won’t rest until every Lancaster County resident is waking up happy on a Gardner’s mattress.”
Gardner’s Mattress & More is located at 830 Plaza Blvd., in Lancaster. For more information, call 717-299-6228 or visit GardnersMattressAndMore.com. See ads, pages 3 and 52.
Trella Dubetz is a trauma-informed bodyworker, holistic and human design practitioner, graphic designer and writer based in Lancaster and Huntington counties, PA. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.
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by Carrie Jackson
While many people seek to prolong life, those extra years will not be fulfilling without good health. “The United States has one of the worst healthspans in the world. We have the highest rate of chronic disease and spend too much time suffering and deteriorating,” declares Dr. Eric Plasker, a chiropractor and creator of The 100 Year Lifestyle, an instructional manual and wellness system for making the most of an extended lifespan.
According to Plasker, “How you take care of yourself every day has a direct effect on your long-term quality of life. Unfortunately, the current healthcare system has focused mostly on symptoms and disease treatment. We need to have more of a lifestyle-care approach to help you function at your highest level for a lifetime, instead of constantly trying to get your health back.”
Dr. Peter Diamandis is a physician, engineer, entrepreneur and co-founder of the BOLD Longevity Growth Fund, which invests in biotechnologies that address the root causes of disease and extend healthspan. He is also the co-founder and chairman of Fountain Life, a company that focuses on advanced diagnostics and preventative health to help people live longer and healthier lives.
Diamandis asserts that people possess greater control over their healthspan than
they may think. “We’re at a turning point in health care—shifting from a reactive, one-size-fits-all model to a proactive, personalized and data-driven approach,” he remarks. “While many people assume their longevity is mostly genetic, the data tells a different story. Studies involving tens of millions of people show that your genes account for only 7 to 30 percent of how long you live. That means the rest is up to you—your lifestyle, your environment and what you eat.”
The impact of food on our well-being cannot be underestimated, and Diamandis points out that food can be either the slowest form of poison or the most powerful
medicine. In a nutshell, our daily meal choices put us in control of how we age. He recommends anti-inflammatory foods such as broccoli, spinach, Brussels sprouts, blueberries, walnuts, chia seeds and avocado.
“I eat the rainbow every day, because flavonoids, carotenoids and polyphenols act as molecular defenders, protecting your DNA, supporting your mitochondria and reducing your risk of conditions like heart disease, cancer and neurodegeneration,” he states. “I also use extra-virgin olive oil and turmeric liberally, which have both been shown to reduce inflammation at the cellular level. And I keep snacks like frozen blueberries and raw walnuts within arm’s reach, because what you actually eat is what you have close by.”
Avoiding harmful foods is just as important. “Sugar is incredibly inflammatory. It shrinks the hippocampus, disrupts metabolism and fuels conditions like diabetes and Alzheimer’s. Most people don’t realize how addictive it is or how much damage it causes until they cut it out and feel the difference,” says Diamandis.
Integrating modalities such as chiropractic care, acupuncture, yoga and meditation into a wellness plan can help our bodies function at an optimum level. Plasker notes that the number, intensity and duration of chiropractic treatments vary based on a patient’s baseline health. “If you are meditating five times a day and have no underlying decay, you will need a lot less lifestyle care than if you are a weekend warrior or a marathoner who might have more decay," he explains.
While chiropractic care is well known for success with back and nerve pain, its hidden specialty is in functional and performance-based care. “Physical therapy, functional medicine and nutrition therapy work better with the addition of chiropractic care,” asserts Plasker. “It helps to align the spine so the nervous system can communicate between the brain and body the way it is supposed to.”
by Carrie Jackson
We have a finite number of hours in the day, and worrying about things that are out of our control can take up time that could be used for more productive and fulfilling things. “There are some activities that universally charge us up or deplete us. For example, most people are energized by quality time with family and friends or by reading a good book. On the other hand, universal energy drainers include overworking, overeating, drinking too much alcohol and taking drugs,” says Dr. Eric Plasker, founder of The 100 Year Lifestyle, an instructional manual and wellness system for making the most of an extended lifespan.
He recommends taking a personal energy inventory. Make a list of the foods, hobbies, habits and people in daily life. Then make note of the things that either drain or inspire energy throughout the day. Do not think of energy drainers as problems that need to be eliminated. Rather, the list is a way to raise awareness about where energy is going and how to get it flowing positively by turning drainers into gainers. For example, if driving in traffic elicits anger, adjust the travel schedule or put on relaxing music and do deep breathing exercises to shift into a more positive state.
by Zak Logan
Creatine has been a popular supplement for athletes looking to enhance performance and increase muscle mass, but more recently other proactive groups have taken notice. Biohackers, for example, see it as an aid in their quest to optimize well-being and extend their healthspan, while geroscientists that study the mechanisms of aging have identified creatine as a possible intervention to delay, treat or prevent age-related diseases.
A naturally occurring compound, creatine helps provide a steady energy supply to skeletal muscles, enabling them to contract and flex. It is also a vital contributor to numerous processes in the body.
According to Jon Nakasone, owner of Aloha Personal Training, in Honolulu, three amino acids—arginine, glycine and methionine—collaborate to facilitate the body’s production of creatine, which in turn plays a pivotal role in the production of adenosine triphosphate (ATP), the primary energy-carrying molecule in cells.
Most of the body’s biological processes rely on ATP for the conversion of glucose within cells. Nakasone also notes that creatine’s arginine is a precursor for the synthesis of nitric oxide, a molecule that can improve blood flow, which is especially important for men’s sexual function, as well as nutrient delivery to muscles.
Approximately 95 percent of the body’s creatine is found in skeletal muscle as phosphocreatine, where it serves as a rapid energy source during high-intensity activities. While naturally produced by the body, creatine is also consumed as a dietary supplement to enhance athletic performance. Since the 1990s, some individuals have reported positive fitness gains when using creatine supplements.
A 2023 systematic review and meta-analysis published in Nutrients indicates that creatine supplementation combined with resistance training can significantly improve upper and lower-body muscle strength in healthy, middle-aged adults, compared with resistance training alone. Nakasone and his team propose a holistic approach to fitness, emphasizing exercise, a healthy diet and quality sleep. However, they assert that creatine can provide additional benefits, especially for men seeking to enhance muscle size, power output and recovery.
According to an article by Dr. Howard E. LeWine, chief medical editor at Harvard Health, there is evidence that creatine supplementation, when combined with a proper diet that includes adequate protein intake, can accelerate muscle recovery after strenuous exercise.
Creatine is one of the most widely researched supplements, and findings suggest that it may help to protect against oxidative stress and balance cellular energy in other parts of the body, including the heart and brain. Research published last year in the journal Nutrients underscores the benefits of creatine monohydrate in mitigating neurodegenerative diseases such as Parkinson’s and Huntington’s, as well as sarcopenia, a muscle-wasting condition prevalent in older individuals. Creatine also shows promise in addressing chronic fatigue syndrome, mild traumatic brain injury, cardiovascular disease and long COVID.
A systematic study published last year in Frontiers in Nutrition shows that creatine monohydrate supplementation can enhance memory, information processing speed and attention span in adults. Cases of osteoporosis and frailty have also shown improvement, especially when creatine intake is combined with resistance training.
For optimal fitness outcomes, creatine powder is preferred due to its notable stability compared with other forms such as liquid and ethyl ester, which tend to be less effective and prone to breakdown before adequate utilization. Regarding dosage, Nakasone recommends starting with three grams a day, and, if it is tolerated well, gradually increasing it to five grams for a greater effect, if desired. However, he cautions against exceeding this dosage limit.
The Mayo Clinic endorses the safety of creatine when used as prescribed and suggests its use for up to five years by healthy
individuals, noting that it does not appear to cause kidney damage in individuals with healthy kidney function. Potential interactions include a reduction in creatine’s efficacy when combined with caffeine. Creatine supplementation with 300 milligrams of caffeine or greater may hasten the progression of Parkinson’s disease. The Cleveland Clinic advises anyone with chronic kidney disease and other kidneyrelated problems to avoid taking creatine.
Research published in the Journal of the International Society of Sports Nutrition in 2021 dispels common misconceptions regarding the side effects of creatine, including testosterone increase and hair loss. Nevertheless, some people report mild water retention for the first week when the supplement is first introduced into their regimen.
Zak Logan is a freelance health writer dedicated to holistic living and getting back to basics.
by Shae Marcus
For generations, many men have been taught to equate masculinity with stoicism, strength with silence, and vulnerability with weakness. But these outdated ideals are taking a toll. In today’s high-pressure world, men are facing a silent epidemic of stress—often unspoken but deeply felt. As rates of anxiety, depression, and burnout rise, a growing number of men are beginning to challenge the traditional narrative and embrace a more conscious, holistic approach to wellness.
The pressure to provide, succeed, and remain emotionally composed can feel relentless. Many men internalize stress rather than expressing it, a pattern that not only distances them from others but also impacts physical and emotional well-being.
According to the American Psychological Association (APA), men are less likely than women to seek help for emotional or
mental health issues, even when experiencing symptoms such as irritability, fatigue, or difficulty sleeping. Instead, stress may manifest in the body—through tension, high blood pressure, or substance use—as a coping mechanism.
“Men may downplay or ignore their symptoms and avoid seeking help,” notes Dr. Ronald Levant, a psychologist who has extensively researched masculinity and emotional expression. This silence can be harmful, especially over time. Suppressed stress can lead to emotional shutdown, strained relationships, and chronic health issues.
But there’s hope—and it lies in a conscious reimagining of what it means to be well and whole. Conscious living invites men to pause, reflect, and reconnect—with their bodies, emotions, and deeper purpose. This movement isn’t about giving up masculinity; it’s about redefining it.
Many men are exploring practices once considered “alternative,” now recognized for their healing potential. Meditation, breathwork, yoga, energy healing, men’s circles, and nature retreats offer accessible tools to manage stress and build emotional resilience.
At the core of conscious living is the willingness to feel. Whether through journaling, mindful movement, or community support, men are finding that emotional awareness is not weakness—it’s a form of self-mastery.
True strength isn’t how much you can carry—it’s how well you know yourself. The conscious man learns to navigate life with intention. He listens to his body, prioritizes rest, and isn’t afraid to ask for help or set boundaries. He values connection over performance and presence over perfection.
Integrative wellness practices help support this path. Functional medicine providers are seeing a growing interest from male patients seeking non-pharmaceutical support for fatigue, low libido, or stress-related illness. Tools like acupuncture, hormone balancing, red light therapy, or adaptogenic herbs are gaining traction—not just for symptom relief, but for long-term vitality.
This shift isn’t just personal—it’s cultural. As more men step into conscious wellness, they influence their families, friendships, and workplaces. They model a healthier, more authentic version of masculinity for younger generations.
Organizations like the ManKind Project, The Men’s Center for Growth & Change and Evryman are helping create spaces where men can gather, grow, and practice emotional transparency. These groups show that men, when supported, are fully capable of healing, leading with heart, and embracing the full spectrum of their humanity.
If you’ve been living under pressure, carrying it all in silence, know this: you’re not alone. And there is another way.
The conscious path doesn’t demand you become someone new—it invites you to return to who you’ve always been, beneath the noise. It’s a journey inward, one of courage, awareness, and self-compassion.
Shae Marcus is the publisher of Natural Awakenings magazine South Jersey and Philadelphia editions, and creator of the Holistic Health & Healing Expo. Through retreats, media and events, she empowers others to live consciously, connect deeply and thrive holistically—mind, body and soul. Learn more at The1111Experience.com.
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by Carrie Jackson
Located on top of the kidneys, the adrenal glands are responsible for regulating the body’s response to stress. When working properly, they release hormones such as cortisol and epinephrine, enabling us to respond appropriately to physical and emotional triggers. However, prolonged stress can trigger an overactive response and symptoms known as adrenal fatigue. By regulating the nervous system and adopting mindful lifestyle choices, people can effectively manage their symptoms and learn to respond to stress in a healthier way.
Stress can come from many sources. “While we often think of stress in psychological terms, it may also come from factors like sleep deprivation, overtraining, skipping meals or being overworked. For many men, the pressure to do everything leads to complete burnout,” says Alexandra MacKillop, DC, a Chicago-based functional medicine doctor.
The body normally releases stress hormones for a brief period before returning to baseline levels. However, with adrenal fatigue, we lose the ability to manage stress this way. MacKillop explains, “In stage one, the hormones are produced in excess. In stage two, the body loses the ability to differentiate periods of stress and rest, and cortisol and DHEA [dehydroepiandrosterone] levels run inappropriately high or
low. In stage three, the body altogether fails to produce a sufficient adrenal response, resulting in the symptoms we refer to as adrenal fatigue.”
Symptoms vary in severity and condition. “In addition to causing fatigue, brain fog, sleep disruptions, lightheadedness, irritability and other neurocognitive symptoms, adrenal fatigue manifests with decreased libido, difficulty building muscle or burning body fat, hair loss, body aches, low blood pressure, salt and sugar cravings, and patches of hyperpigmented skin,” MacKillop points out.
According to MacKillop, the initial step in addressing a condition is to accurately diagnose and identify its underlying cause, rather than solely focusing on symptoms.
“Treatment is patient-specific according to the root cause and may involve nutritional strategies for managing blood sugar such as supplementing with electrolytes and other salts to regulate blood pressure. Other nutraceutical strategies include adaptogenic herbs, protomorphogen extracts and addressing hormonal imbalances in the body,” she says.
Dr. Tricia Pingel, a licensed naturopathic physician based in Arizona, asserts that shifting the nervous system from the sympathetic (fight-or-flight) mode to the parasympathetic (rest-and-digest) mode can alleviate adrenal fatigue. “Our adrenal glands are responsible for deciding what’s a stress trigger, but they don’t know if it’s a small or big stressor. While you’re probably not being chased by a bear, it could be that email from your boss that ticks you off or an emotional reaction to something you saw on social media. When we react with fear of any sort, our adrenal glands trigger to protect us,” she explains.
By acknowledging the source of stress and actively deciding how to respond, individuals can effectively regulate their nervous system’s response. Pingel recommends pausing to contemplate appropriate actions in stressful situations, consciously deciding to either directly address the issue if it is within their control, delegate the responsibility to someone else or allow the stress to dissipate when it is not worth the struggle.
“When you are under stress, the body depletes nutrients quickly. This is especially true of vitamins C, B5, B6 and B12, folate and minerals such as magnesium, selenium and zinc. Eating whole, nutrientdense foods provides the fuel to offset the stressors,” says Pingel. “I recommend a Mediterranean-based, anti-inflammatory diet that includes a variety of colors. Greens can come from kale, romaine, arugula and chard. Berries provide fiber
and antioxidants, while nuts and seeds add healthy fats. Non-GMO tofu, wild-caught fish, organic and grass-fed poultry and eggs add clean protein. Make sure that you’re being mindful when you eat. Sit down, have a conversation and chew. This calms the mind and allows you to digest.”
For additional support, Pingel suggests herbal supplements such as ashwagandha and Rhodiola rosea to calm the body, phosphatidylserine and L-theanine to suppress cortisol output and herbs like valerian to help calm the brain. Ideally, supplements should be taken before bedtime, when the body is calmer and has time to absorb them.
Balancing movement and rest can also help manage symptoms. Pingel explains, “Focusing on building muscle, especially in your core, can boost the metabolism and help your body regulate. Yoga, tai chi and strength training, combined with a light
cardio activity, can give you time to repair from the triggered state.”
Our mindset has a huge impact on our nervous system. “No amount of supplements will do anything if the body is not calm,” Pingel points out. “Health trackers and apps can help people train their brain from beta to alpha waves. Breathing is our natural way to get into the parasympathetic state. It pulls on the diaphragm, which in turn stimulates the vagus nerve. Humming, singing and other vocalization can have a similar impact and help relieve stress.”
Ultimately, cultivating an attitude of gratitude proves remarkably effective in mitigating adrenal fatigue. “If you come from a place of love and gratitude instead of fear and anger, you can actually change the way your body interprets it,” notes Pingel. “Reframe the messages your body is sending you as a reminder to practice selfcare, and treat yourself with love, compassion and gratitude.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
by Chloe Karydes Krecun
Portable and packed with beneficial nutrients, protein bars are a popular snack for busy lifestyles, fitness enthusiasts and anyone looking to curb cravings and meet nutrition goals. While store-bought options are widely available, do-it-yourself (DIY) protein bars are easy to customize for individual dietary needs.
“A lot of people snack based on convenience,” says Melody Schoenfeld, a certified personal trainer in Pasadena, California. Protein bars offer a tasty, filling and nutritional goodie that can be consumed in just a few bites.
Yasi Ansari, a dietitian nutritionist, specialist in sports dietetics and spokesperson for the Academy of Nutrition and Dietetics, explains that homemade protein bars offer a fully customizable approach to nutrition. “Since the bars are DIY, you have full control over ingredients and flavor profiles,” she says. This means avoiding artificial additives, excessive sugars or allergens that may be present in commercial options.
Protein is a complex molecule made of amino acids that provides energy and functions as the building block for bones, muscles, cartilage, skin and blood. “It is the one macronutrient that is never abjured by fad diets,” says Janet Chrzan, Ph.D., a professor of nutrition at the University of Pennsylvania. “We have a cultural preference for protein; we Americans often consider it to be the most important element of food.”
As a health and nutrition coach, Schoenfeld advocates for convenient and easy ways to get protein into a diet. For many, protein bars fill that void. “For most people age 18 and beyond, we’re looking at consuming somewhere between 0.8 to 1.2 grams of protein per pound of body weight for a healthy adult daily,” Schoenfeld recommends.
Before diving into a recipe, Ansari says it is important to determine how the bar will address a dietary need and ask, “Am I looking for a bar that helps with postworkout recovery, a snack to keep me full between meals or a fiber-rich option to support digestion?”
Knowing the purpose can guide ingredient selection. “For example, if it’s for the purpose of recovery, we’re going to want to make sure we’re getting close to 20 grams of protein per bar for muscle repair and building, while also getting enough carbohydrates to restore energy,” says Ansari. Ingredients like dried fruits, oats or whole grains help boost carbohydrate content, making the bars more effective for postworkout replenishment.
For those aiming to create a gut-friendly bar, Ansari suggests being mindful of sugar alcohols and artificial sweeteners that can cause digestive discomfort. “Consider smooth nut or seed butters if sensitive to crunchy varieties, and aim for fiber from nuts, dried fruits, flax and chia seeds,” she adds.
Both Schoenfeld and Ansari note that the greatest advantage of making protein bars at home is being able to select high-quality, nutrient-dense ingredients. Whether addressing dietary restrictions, avoiding
allergens or satisfying a preference for organic, whole foods, DIY protein bars allow for total ingredient transparency.
A little investment of time helps ensure that healthy, smart and convenient snacks will always be within reach. Ansari offers these suggestions when crafting a protein bar at home:
• Choose a protein: Plant protein powders such as pea protein blend easily and well. Alternatives to powders include almond or seed butters, or whole nuts and seeds that can be chopped in a food processor.
• Choose a fruit: Fruits add fiber, micronutrients and antioxidants. Aim for two to three grams of fiber per bar. Tasty sources include dried apricots, dried cherries, dried apples, raisins and dates.
• Add spices: To amplify the flavor profile, include spices such as cinnamon, pumpkin spice or nutmeg.
• Experiment with texture: Add rice cereal for crunch or oats for a chewy consistency.
• Include healthy fats: Options include walnuts, flaxseeds, chia seeds and coconut oil.
• Incorporate carbohydrates: Oats, rice cereal or dried fruits are great choices for energy.
• Choose natural sweeteners: Dried fruits provide sweetness to any bar, as well as fiber and nutrients like iron and vitamins A and C. A bit of fruit juice can also help blend the ingredients together. Other healthy alternatives are honey and maple syrup.
Chloe Karydes Krecun is a student at the University of Illinois Urbana-Champaign. Connect with her at LinkedIn.com/in/ chloe-karydes-krecun.
YIELD: 10 BARS
1 cup peanut butter or other nut or seed butter
½ cup honey
1 cup rolled oats
¼ cup chia seeds
2 Tbsp protein or collagen powder (or additional peanut butter)
½ cup mini chocolate chips
Combine all ingredients into a mixing bowl and mix well.
Form mixture into 1-inch by 3-inch bars. Add slightly more honey or peanut butter to make the batter wetter, or slightly more oats and powder to make the mixture dryer to form into bars.
Place bars in a glass container and chill in the refrigerator for 30 minutes before serving. The bars will keep in the refrigerator for about one week or in the freezer for about one month.
Recipe courtesy of Holley Samuel, MEd, RD, CSSD, CPT, a sports dietitian.
These bars are a smart pre- or post-workout snack, with a combination of natural carbs from the dates for quick energy, protein for muscle support and a pinch of sea salt to help replenish electrolytes lost in sweat.
YIELD: 6 BARS
4 Medjool dates, pitted
¼ cup hot water
1 cup almonds
½ cup protein powder of choice
¼ cup no-sugar-added dark chocolate chips
¼ tsp sea salt
Place dates in a small bowl. Cover the dates with hot water and set aside.
In a food processor, pulse almonds until roughly chopped. Add protein powder and pulse a few times to mix. Add the soaked dates and the soaking water and pulse until mixture becomes sticky and holds together when pressed.
Press mixture into a small square or rectangular container of about 3-cup capacity.
Place the chocolate chips in a small microwave-safe bowl and heat in the microwave for 30 to 40 seconds, stirring midway through. Pour melted chocolate on top of the mixture.
Sprinkle with sea salt.
Freeze the container for 15 minutes until the chocolate is set. Cut the chocolate-covered mixture into six bars. Store in the refrigerator for up to one week or freeze for up to six months.
Recipe and image courtesy of Dawn Jackson Blatner, RDN, CSSD, author of The Superfood Swap.
by Megy Karydes
Movement serves as a universal language, and one of the most powerful ways fathers can connect with their children. According to a study published in the American Journal of Lifestyle Medicine, when parents model active lifestyles, they not only boost their own fitness but also lay the foundation for their children’s lifelong physical, social and cognitive development.
Regular physical engagement builds habits that can lead to healthier, happier lives. When a family engages in such activities together, what may have started out as exercise becomes a memory-making, relationshipenhancing and mood-boosting occasion.
Whether tossing a ball, hiking a trail or simply dancing in the living room, physical activity provides dads and kids a shared experience that strengthens their bond. There are many easy ways to spend quality time together, away from the distractions of screens and daily routines.
“The goal, at least from my parenting perspective, is to raise healthy, happy and resilient kids. A lot of people take for granted how powerful play can be,” says Brian Comly, an occupational therapist and father of two who founded MindBodyDad.com to help families enjoy movement, play and togetherness. “It’s important for
adults to model curiosity, creativity and connection, and instill these skills early. Oftentimes, the substitute is a phone, tablet or TV, which actually inhibits or atrophies these skills.”
W. Zach Smith, a Seattle-based physical therapist and founder of HIDEF Physical Therapy, believes that modeling healthy behavior and starting early is paramount, and it doesn’t have to be overly complicated. “Starting from a young age, I would bring my kids to the garage when I worked out. Now, both of them will copy me and grab small, one-to-three-pound dumbbells and do a lot of the exercises that I do,” Smith shares, adding that when the kids were younger, they would help him with the yard work, pulling the garden cart and picking up after him.
Rucking, a practice where a child is strapped to the back of a parent or caregiver for a walk, has been a favorite activity for both Comly and Smith. Smith notes that rucking not only enhances the physical challenge for the parent but also provides immense enjoyment for their children. As his daughter has matured, she has developed the ability to jump out of her stroller and run alongside it for extended periods, alternating between running and resting.
Physical activities foster a deeper connection between individuals, extending beyond simple muscle development. Andres Ochoa, a project manager in Chicago and a father of two daughters aged 10 and 12, has observed that engaging in shared physical activities strengthens their family bond. After meeting their respective sports commitments during the week, Ochoa makes sure to dedicate the weekends to family time.
Ochoa finds that shared physical activities enable him to remain fully present and focused, while minimizing distractions. “Being together and active creates moments
of true connection, where kids feel seen and valued,” he says, noting that such moments can lead to meaningful conversations, stronger emotional ties and improved communication.
Depending on the season, Ochoa may take his daughters to their local YMCA to practice basketball or ride bikes on a nearby trail. Occasionally, they will set a family goal such as completing a 5K run. Ochoa’s primary objective is not to introduce additional stress into their lives. They participate in the Turkey Trot every year, and in the absence of scheduled races, engage in runs as a family, challenging each other. He often allows his daughters to take the lead in selecting their activities.
Even with today’s digital distractions, dads that prioritize physical activity find creative ways to incorporate movement into their daily routines. For instance, Ochoa walks his daughters to school every Friday whenever possible. If the weather is bad or they are headed somewhere after school, he strategically parks several blocks away, allowing them to walk for a portion of the journey.
While structured sports offer numerous benefits, Comly reminds parents not to forget about unstructured play. “Kids, for hundreds of thousands of years, evolved to explore the environment, not plastic toys,” he quips. “That’s literally how they learn and how they grow. They are meant to engage with each other, and in a natural environment, and the parent’s role is to help facilitate that, not interfere with it.”
Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.
by Sandra Yeyati
Carl Greer is a retired clinical psychologist, Jungian analyst and shamanic practitioner. For decades, he has combined all three disciplines to help people resolve mental, behavioral and emotional disorders; integrate their conscious and unconscious minds; and receive spiritual healing. He has taught at the C.G. Jung Institute of Chicago and the Replogle Center for Counseling and Well-Being.
Through his philanthropic foundation, Greer has contributed to more than 60 charities and awarded more than 2,000 scholarships to aspiring students of science, technology, engineering and mathematics. He holds a doctorate in finance and management from Columbia University and a doctorate in clinical psychology from National Louis University’s Illinois School of Professional Psychology.
Building upon his previous titles, including Change Your Story, Change Your Life and The Necktie and The Jaguar, Greer’s latest book is Go Within to Change Your Life: A Hidden Wisdom Workbook for Personal Transformation.
What problem does your latest book seek to address?
Most people ask themselves, “Why did I just say that?” or “Why did I do that?” Similarly, people are often unable to stick to their New Year’s resolutions, which they presumably really wanted to achieve when they set those goals. My belief is that there are hidden parts of ourselves that are influencing our behavior, and if we want to make changes in our lives, we need to go within to discover those parts of ourselves and get insights that heretofore have been hidden from us.
Why do you say that we are stuck in a story written by someone else?
We have influences from our past—including our genetics, upbringing and life experiences—that have both consciously and unconsciously influenced where we are right now and will influence our future. If we want to break free from those influences, we have to do some things differently.
We have to recognize what’s holding us back, and it’s often a story about how to achieve happiness and success that isn’t working for us and that we adopted without realizing it. These stories are often written by our families, communities and cultures.
How do you define “hidden wisdom”?
It’s a Jungian idea. Part of our psyche is what we’re aware of—our ego consciousness. Another part of the psyche that’s influencing us is our unconscious—both the personal unconscious (things we’ve chosen to keep hidden from our consciousness) and the collective unconscious (what Carl Jung described as containing archetypal energies that influence how we think, act and feel). By uncovering our hidden wisdom, we can make different conscious decisions.
The book has journaling prompts that encourage readers to answer some introspective questions about themselves, but it also has exercises like guided visualizations and shamanic journeys for tapping into their unconscious. This way, readers can gain a deeper understanding of themselves—what’s working or not working for them, and what they most want.
Do we have to be in a meditative state to access hidden wisdom?
It certainly helps. Most of us are immersed in the busyness of everyday life, where our sympathetic nervous system is guiding us, causing us to respond to events rather than relax and imagine what we might create for ourselves. Consequently, we’re not accessing insights that are below the surface of our awareness.
When we get into a meditative state, which is more relaxed, we’re not thinking about specific things. It’s kind of a diffuse awareness instead of a more focused one, so we’re more open to ideas and insights that we wouldn’t have been open to had we not been in that state. People get into that state through different means, such as psychotropic plants, shamanic rattling, sleep deprivation, extreme heat and cold, meditative breathing practices or being in nature.
What is your preferred method?
I’m 84 now, and for me it’s being in nature, learning to be still and becoming aware of the synchronicities—the meaningful coincidences we’re often too quick to dismiss. The idea is to keep a life issue in your consciousness while sitting under a tree, looking at flowers, lying on the grass or looking at a lake, and then paying attention to whatever comes up into your mind, which may be
relevant to that life issue in ways that you could have never imagined.
Can you share a moment in nature that deeply affected you?
There are power places in nature that give you a different kind of energy. I’ve been fortunate to have been to some of those places, both in this country and abroad, causing me to ponder and get a better sense of metaphysical questions, such as, “What is our purpose here?” or “Where will I be when I am no longer in this physical body? Am I going to go back to the place from which we all came? Am I going to have my consciousness?”
I’ve spent time meditating on those questions, not having the answers to them. Simply sitting beside lakes, on mountains or in the jungle has made me more aware of how I’m part of a bigger picture, and it has comforted me just to know that, without having any of the answers. I can’t answer why there’s evil in the world, but I feel I’m part of an unfolding that has wonderful aspects to it, a kind of agape love. That keeps me appreciating the mystery of our connection with what is hidden.
Sandra Yeyati is national editor of Natural Awakenings.
To read a longer version of this conversation, visit TinyURL.com/GreerWW or scan the QR code.
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choosing certain birds as pets.
• S ocial Needs: Parrots and other social birds need regular interaction to maintain their mental well-being. Lack of social contact can lead to stress, aggression and feather plucking.
• Allergies: Powder-down species, such as cockatiels and cockatoos, produce dander that can exacerbate respiratory conditions like asthma.
Environment
Choosing the appropriate home environment is crucial when keeping a bird as a pet. The Association of Avian Veterinarians Basic Care for Companion Birds guide notes that birds are usually comfortable in the same room temperatures that people enjoy. However, sudden temperature fluctuations can make a sick bird’s condition worse. Pet birds can thrive in both dry and humid air, although tropical birds may benefit from extra moisture. Fresh air and natural sunlight also support good health, provided a shady spot is available to prevent overheating.
Many pet birds have limited exposure to fresh foods. Nicole Sztabkowski, a holistic pet health coach in British Columbia, Canada, shares that she acquired her two green-cheeked conures, Cheche and Atlas, when they were 2 and 3 years old. Their diet had consisted mainly of seeds, and like so many parrots, they had never been introduced to the wide variety of fresh foods they require for optimal health.
Over time, Sztabkowski transitioned them to a nutrient-rich diet. “Birds thrive on diversity, and a well-rounded diet includes a mix of fruits, vegetables, sprouted grains and even fresh teas like chamomile,” she explains. A nutritious diet should include:
• Fruits in moderation due to natural sugars, including berries, apples (without seeds), bananas, mango, pomegranate, kiwi and dragon fruit
• Vegetables should make up a large portion of the bird’s diet, featuring bell
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peppers, carrots, leafy greens, broccoli, squash and zucchini
• Grains and seeds such as quinoa, brown rice, oats, flaxseeds and millet
• Legumes cooked and rinsed, including lentils, chickpeas, black beans and kidney beans
• Herbs and teas such as chamomile, dandelion, hibiscus, basil and cilantro
While some commercial pellets can be included, they should not replace fresh food. “Much like the dog food industry has pushed kibble, the bird world has shifted toward ultra-processed pellets as the ‘ideal’ diet. We’ve lost sight of what these still-wild, exotic animals actually need,” admonishes Sztabkowski.
Certain foods are toxic to birds. “Chocolate, onions, avocados, garlic, caffeine, alcohol, high-salt and high-sugar foods, fruit pits and apple seeds (which contain cyanide) are all dangerous,” warns Sztabkowski.
Birds need clean, fresh water. Pet owners should change the pet’s water at least twice a day and wash their water bowls daily to prevent bacteria caused by the bird dipping food into the bowl. “Bird-safe water fountains can also encourage them to drink,” says Sztabkowski.
A common avian health issue is fatty liver disease, which results from eating too many high-fat seeds. “The first signs are feather color changes, fatigue and weight gain,” says Sztabkowski. A balanced diet of fresh veggies, whole grains and lean proteins from legumes can help prevent this.
Breathing problems are another issue. “Airborne toxins can make it hard for birds to breathe,” Sztabkowski explains. Good airflow and avoiding strong artificial smells can lower the risk. Common culprits include air fresheners, plug-ins,
bleach, scented candles, paint fumes, plastic roasting bags and personal products like perfume or nail polish if used regularly nearby.
Most birds don’t have a strong odor. “Dustier species like cockatiels might have a faint scent, but it’s rarely offensive,” says Sztabkowski. Odors typically come from cage liners or stale food, not the birds themselves.
Some birds develop avian gastric yeast, a fungal stomach infection. “It’s tricky because symptoms come and go,” says Sztabkowski. Eating bird-safe probiotics and living in a calm, low-stress home can help their digestion. While bird-specific probiotic supplements like Avi-Culture and Bene-Bac are effective during stress and after antibiotics, Sztabkowski prefers natural choices such as unsweetened applesauce, sprouted grains, dandelion greens and herbal teas like chamomile and hibiscus to promote healthy digestion and microbial balance.
Birds need mental and physical engagement to prevent boredom, stress and behavioral issues like feather plucking or excessive screaming. Ways to keep birds stimulated are:
• Toys: Rotate foraging, shreddable and puzzle toys.
• Exercise: Provide supervised flight time or climbing structures.
• Socialization: Interact, train and talk to them daily.
• Food variety: Use foraging toys or skewers to make meals engaging.
• Sensory enrichment: Play calming music or provide safe window views.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
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.
Green Mulch Workshop – 9am-12pm. In partnership with Lancaster Conservancy, Waxwing Ecoworks teaches how to integrate native ground covers in your landscape to cut down on the time and energy spent towards editing out unwanted plants and laying traditional mulch. $65. Tec Centro, 102 Chester St, Lancaster. Learn more and register at LancasterConservancy.com/events.
Sacred Alignment: A Gallery with Heather Hanko – 10am-12pm. Experience a connection between the physical world and spirit world. Receive messages meant for your highest good. In a gallery people come together to receive individual messages in a supportive group setting. $40. Registration required: 717-693-0224 or Heather Alignment@gmail.com. Mount Joy Massage and Wellness, 87 E Main St, Mount Joy.
VegFest
Early Bird ticketholders 10:30am, general 12-5pm. Lancaster's 9th annual celebration of a plant-based/ vegan lifestyle. Enjoy food and product vendors, live demonstrations, live music, yoga, picnic areas and more. Free. Donations are accepted at the door to benefit Lancaster Farm Sanctuary.
Saturday, June 7
Sunday, June 8 PAVegFest.com.
Monday, June 9
Newly Bereaved Program – 6-7:30pm. Via Zoom. If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. Space limited, registration required. For info/to register: 717-3912413 or 888-282-2177 by 6/2 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss. HospiceCommunity.org.
Tuesday, June 10
Sound Bowl Session: Full Moon – 6-7pm. 18+. Join Sarah Myer as she celebrates the full moon with sound bowls. Come unwind and return to center. Dress comfortably. Bring a yoga mat, blanket and pillow. $30. Elemental Wellness, 60A Werner
St, Wernersville. 610-750-9447. Elemental WellnessLlc.com.
Wednesday, June 11
Cooking Class: A Modern Picnic – 6-8pm. Ages 16+. Join Chef Joe Hall for a fresh take on picnic favorites in this flavor-packed class. Learn how to prepare elevated dishes that are perfect for dining al fresco. This hands-on class blends comfort and creativity, perfect for your next outdoor gathering or casual summer dinner. BYOB. $95. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Lonely – What Should I Do? Bereavement Workshop – 6-7:30pm. The desire for social connections and loneliness are common reactions after the death of a loved one. For some, this healthy desire may be met with resistance by feelings of self-doubt or advice from others. Free. Space is limited. Registration required. Pathways Center for Grief and Loss, 4075 Old Harrisburg Pk, Mount Joy. 717-391-2413 or 888-282-2177. HospiceCommunity.org.
Thursday, June 12
Cooking Class: Farm to Table, Cooking with Strawberries – 6-8pm. Join Chef Helen Chudakova-Sanya for a vibrant, local, produce-forward cooking class celebrating summer strawberries. Explore how this berry can shine in both sweet and savory
dishes. This hands-on class is all about seasonal simplicity, layered flavors and beautiful plating. BYOB. $95. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Scentsational Days of Summer – thru 6/23. Featuring 10 days of lavender-inspired activities, lavender picking, and specialty lavender sweets and treats. Purple Rain Lavender Farm, 3421 McCommons Rd, Churchville, MD. For tickets call 410-459-8052 or visit PurpleRainLavenderFarm.com.
The Canine Herbalist: An Evening with Rita Hogan Renowned herbalist and author Rita Hogan (The Herbal Dog: Holistic Canine Herbalism), Billy Hoekman of Green Juju, and integrative veterinarian Dr. Sarah Urban will discuss natural remedies for common canine health issues and hold Q & A. Space limited; RSVP required.
Friday, June 13 • 6-8pm Godfrey's Welcome to Dogdom, 4267 New Holland Rd, Mohnton. 610-777-5755. GodfreysDogdom.com.
Women’s Group: TV Theme Songs – 6:308:30pm. Women’s group is a time for all ages to gather for some fun. Open to all those that identify as a woman. Always accessible by donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-4069681. WestEndYogaStudio.com.
Saturday, June 14
Parent/Grandparent Child Cooking Class: Cupcake Decorating – 10am-12pm. Join Chef Stephanie Willette for a fun and creative cupcake-decorating class. Learn basic
piping techniques, mix your own buttercream colors, and decorate six pre-baked cupcakes with sprinkles and flare. Hands on. $75pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com. Children’s Day at the Farm – 11am-3pm. Fun-filled day including yoga, pollinator walk, story time, snack break, farm animals, and more. Purple Rain Lavender Farm, 3421 McCommons Rd, Churchville, MD. To register, call 410-459-8052 or visit PurpleRain LavenderFarm.com.
Sunday, June 15
Lavender Wreath Making – 12-2pm. Create your own beautiful lavender wreath. $45 includes all supplies. Registration required. Purple Rain Lavender Farm, 3421 McCommons Rd, Churchville, MD. To register, call 410-4598052 or visit PurpleRainLavenderFarm.com.
Monday, June 16
Coping with the Loss of a Child of Any Age – 6-7:30pm. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717 391-2413 or 888-282-2177. HospiceCommunity.org.
Tuesday, June 17
GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Registration required: MParadise810@ comcast.net or 717-951-2720. Pathways Center for Grief & Loss, 4075 Old Harrisburg Pike, Mount Joy.
Wednesday, June 18
Ireland Yoga Retreat – (Depart USA 6/17). Thru 6/24. A 6-night, 7-day journey of meditation, satsang, yoga asana and local Irish culture of western Ireland, including the Cliffs of Moher, St. Brigid’s Well, and more. Held at Sarasvati Ashram & Devi Mandir, in Galway. $2,400 plus airfare. For information, visit KulaKamalaFoundation.org.
MiddleWay Wellness Open House and Meet and Greet – 5-7pm. Learn about integrative medicine. The medical providers will present brief talks about the practice and health benefits followed by a tour and time to ask questions. Free. MiddleWay Wellness, 101 Good Dr, Lancaster. 717-7440532. MiddleWayWellness.net.
Are You Ready to Date Again? Bereavement Workshop – 6-7:30pm. This workshop offers an opportunity for individuals to discuss this topic and hear from a small panel who will share their personal experiences. Free. Registration required. For info/to register: 717-391-2413 or 888-282-2177 by 6/11 to discuss with a bereavement counselor. Pathways Center for Grief and Loss. Hospice Community.org.
Cancer Support Workshop – 6:30-8:30pm. (Via Zoom, 8 wks thru 8/13, no class 7/9). A
thoughtful, relaxing workshop to awaken the creative spirit in an atmosphere of warmth, compassion, and trust. For cancer patients and their caregivers. Sharing optional. No experience necessary. To register call Penn Medicine/LGH at 717-544-4636 or register online at LGHealth.org. Write FromTheHeart.us.
Thursday, June 19
Juneteenth Celebration – 10am-4pm. Cultural performances, gospel choirs, reenactors, food vendors, and community storytelling, commemorating the history and legacy of African American freedom and resilience. $6. Landis Valley Farm Museum, 2451 Kissel Hill Road. Lancaster. LandisValley Museum.org/event/juneteenth.
Friday, June 20
Kids’ Movement, Yoga and Play – 6:158:45pm. Ages 3-12. Drop off your kiddos and refill your cup. Our themed evening includes play, learning, movement and a curated craft. $20. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Saturday, June 21
Cooking Class: Sourdough 101 – 10am-1pm. Ages 16+. Learn how to create a sourdough starter, master the steps to make two beautiful loaves from start to finish, and taste freshly baked sourdough served with butter and seasonal jams. BYOB. Hands-on. $90. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Summer Solstice: Supporting the Alzheimer’s Association – 4-6pm. A collaborative class to support the Alzheimer’s Association. Drop in between 4 and 6pm to be a part of the change. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Rodale Institute's Farm-to-Table Dinner –6-9pm. (also held 6/26 and 9/25 and 9/27). Dinners feature an al fresco multi-course dinner crafted with organic ingredients harvested from the institute’s own regenerative farm, handcrafted seasonal cocktails and mocktails, pick-your-own fresh flowers for table center pieces. Space limited; register early. $175 per person; includes all beverages. Founder’s Farm, 2056 Minesite Rd, Allentown. 610-683-1400 or visit Rodale Institute.org/seasonaldinners.
Teen Cooking Camp: International Culinary Adventures – 10am-12:30pm, DAILY THRU 6/26. Ages 13-16. An International Culinary Adventure hands-on summer camp in which young chefs will build confidence in the kitchen while exploring flavors from around the world. $250pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-4358890. ZestChef.com.
Green Burial Meet & Greet at Epler’s Greenwood Glen – 4-6pm, drop in. An opportunity to tour Berk’s County’s green cemetary, meet staff and talk about natural funeral
arrangements. Epler’s Greenwood Glen, 1151 W Leesport Rd, Leesport. For information, contact Laura Adamo, 646-522-7119 or email Laura@KuhnFuneralHomes.com.
Sound and Crystal Reiki Group Healing Circle – 5:30-7:15pm. Experience deep energetic renewal – release stress, restore inner calm, and receive powerful clarity for your next steps. $50. BeU Complete at Shivaya Healing Arts, 206 N Broad St, Lititz. 717-7239528. TansyRodgers.com.
Green Burial Meet & Greet at Gethsemane Cemetary – 4-6pm, drop in. An opportunity to tour Berk’s County’s green cemetary, meet staff and talk about natural funeral arrangements. Natural Burial Section, Gethsemane Cemetary, 3139 Kutztown Rd, Reading. For information, contact Laura Adamo, 646-522-7119 or email Laura@Kuhn FuneralHomes.com.
Seasonal Organic Dinner at Rodale Institute Founders Farm – See 6/21 listing for details.
Friday,
Herbalism on the Farm – 4-6pm. Begin with herbal teas, then tour the intimate garden and learn about the medicinal properties of many plants, Enjoy an herbal demonstration and more. Bring a blanket to sit together. $45. Rodale Institute, 611 Siegfriedale Rd, Kutztown. 610-683-1400. Rodale Institute.org.
Rhythms of Renewal: A Weekend to Cultivate Your Most Vibrant, Balanced Self – 4pm thru Sunday, June 29, 1pm. Awaken your inner rhythm in this intimate 3-day retreat designed to help you release tension, gain clarity, and step into balance through yoga, manifestation art, TRE and more. $499. West End Yoga Studio at Amethyst Retreat Center, 44 Buffalo Creek Rd, Duncannon. 717-406-9681. WestEndYogaStudio.com.
Flow Jams: 80’s Music and Yoga – A fun flow yoga class themed to music every month. Open for all levels. $20. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Good Medicine Indigenous Wellness Celebration
A free, family-friendly, rain-or-shine event celebrating Native American approaches to health, healing and connection to the land with speakers, story times for children, traditional food tasting, health screenings and more. Bring picnic blankets or camping chairs and spend the day.
Saturday, June 28 • 11am-3pm Park cleanup 9-11am Riverfront Park, 255 Riverfront Dr., Reading. 484-258-2817. Widoktadwen.org.
Saturday, June 28
Pride Festival – 12-6pm. An inclusive festival for all ages with live entertainment, vendors of art, small businesses, food and drink, games and activities, followed by a dance party for 21+. Lancaster County Convention Center, 25 S Queen St, Lancaster. $5. LancasterPride.org.
July 10 thru November 23
200-Hr Yoga Teacher Training Program –
Thursday evening online sessions and inperson sessions on select Saturdays and Sundays. This hybrid format and blend of ancient wisdom with modern practice make it accessible to aspiring teachers and dedicated practitioners. Gain knowledge of yoga ethics, asana, pranayama, meditation, yoga history, Ayurveda, anatomy and more. Kula Kamala Foundation and Yoga Ashram, 17 Basket Rd, Reading. 484-509-5073, ext 1. KulaKamalaFoundation.org.
Tuesday, July 15
Write From the Heart Women’s Intro Writing Class – 6:30-8:30pm. 5 wks, Tuesdays thru 8/12. Via Zoom. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfection and self-doubt. Beginner’s welcome, sharing optional. Write From the Heart. Registration required. 717393-4713. WriteFromTheHeart.us.
Saturday, August 9
New Visions Holistic Expo – 10am-6pm. Experience more than 100 vendors, free lectures, like-minded community and more. $10/ day or $13 for both. Memorial Hall, York Fair Expo Center, 334 Carlisle Ave., York. For tickets: NewVisionsHolisticExpo.com, 717-814-9136.
Sunday, August 10
New Visions Holistic Expo – 10am-5pm. See August 9 listing for details
Tuesday, September 16
Women’s Memoir Writing Class – 6:308:30pm. 5 wks, Tuesdays thru 10/14. Via Zoom. “Exploring our Life Stories.” A safe haven for capturing the memories that matter to us most. Write From the Heart. Registration required. 717-393-4713. WriteFromTheHeart.us.
October 14-18
Self-Heal with Barbara O’Neill – 5-8:30pm weeknights, Saturday 8am-2pm. Known worldwide for her holistic approach to health, blending science, nature, and Scripture to help individuals understand the body’s innate capacity to heal. Held at Lancaster Mennonite School, 2176 Lincoln Hwy E, Lancaster. Early bird pricing ends June 30. For details and reservations, call 484-262-9020 or visit TwinValleyHealthAnd Wellness.com/events.
Sunday
Mindfulness and Meditation – 9:15-10am. Explore the practice of mindfulness, discover formats of meditation, and a path toward incorporating these practices into one’s life. Guidance, reading, open discussion. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
Yoga at Musser Park – 10-11am. Join us for community yoga. Extra mats will be available, bring your own water. These classes are open for all ages and all levels of experience. By donation. West End Yoga at Musser Park, 135 N Lime St, Lancaster. 717-4069681. WestEndYogaStudio.com.
Mat Pilates – 10-11am. A core-focused, low-impact workout that builds strength, stability, and flexibility using controlled movements on the mat. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.
Restorative Yoga – 5-6pm. A gentle, calming practice that uses props and long-held poses to relax the body, quiet the mind, and restore balance. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.
Monday
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.
Tuesday
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.
Qigong – 5:45-6:45pm – Onsite and via Zoom. Slow, rhythmic movements and focused breathing promote stress reduction, improved flexibility, and balance. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. EmbodiedWisdomInstitute.com.
Yoga at the Wall – 6-7:15pm. The wall is fit with special hookups and harnesses that are 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. Kula KamalaFoundation.org/calendar.
Wednesday
Guided Meditation – 7-8:30pm. A guided meditation followed by a reflective discussion for sharing experiences, insights, and personal reflections from the meditation. $10+. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-2197163. EmbodiedWisdomInstitute.com.
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.
Thursday
Aerial Yoga – 6-7:15pm. A gentle therapeutic practice using a silk hammock that can help reduce low back pain, support greater flexibility, and enhance a sense of both adventurousness and relaxation. Ends in relaxation accompanied by sound healing. Space limited, registration required. $15. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.
Friday
Meditation – 6:30-7:15am. Studies show meditation may assist management of pain, depression, stress, anxiety and more. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. West EndYogaStudio.com.
Qigong – 9-10am. Onsite and via Zoom. See Tuesday listing for info. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.
Friyay Wall Yoga – 12-1pm. All levels. Set to upbeat music, this class offers the opportu-
Home delivery magazine subscription: 6 issues: $18 / 12 issues: $30 / 24 issues: $50 Covers postage and handling. Visit our websites to subscribe NALancaster.com | NABerks.com or call 717-399-3187
nity to tap into their stability muscles while finding a true sense of grounding. Register online. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEnd YogaStudio.com.
Kids’ Aerial Yoga – 4-6pm. Ages 6-12. 50-minute lesson includes warmup, stretching, strengthening and skills/poses. Yogis also have free time for exploration. Lesson ends with a relaxing savasana float in the silk, a brief guided meditation and a luxurious cool lavender washcloth. $15. Email to reserve: BumblingCircus Workshop@gmail.com. Bumbling Circus Workshop, 40 N Third St, 2nd Fl, Columbia. BumblingCircusWorkshop.com.
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.
Reiki Self-Practice Meditation – 8-8:30am. Virtual. By donation. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.
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.
Qigong – 9-10am – Onsite and via Zoom. See Tuesday listing for info. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. Embodied WisdomInstitute.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.
Elevate and Flow: A Transformational Movement Experience – 10:15-11:30am. Elevate and Flow integrates hatha yoga and free-form dance, offering a space to unwind, recharge, and cultivate deeper awareness and sense of presence. $23. Embodied Wisdom Institute, 845 Silver Spring Plz, Ste B, Lancaster. 717-219-7163. EmbodiedWisdomInstitute.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. $75 for a two-hour private session. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.
Community Resource Guide
Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.
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 13.
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 13.
THE 'GUERU WELLNESS SPA
16 Greenfield Rd • Lancaster TheGueru.com 717-635-1924
Relax and recharge for your well-being. From couples massage to pregnancy, oncology, sports, hot stone and lymphatic massage, along with facials and beauty workshops, we provide expert and individualized care for your mind and body. Also offering outdoor and on-site massage, business packages and more. See ad, page 24.
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 stress-relieving 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 9.
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.
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.
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.
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 25.
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 29.
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 16.
Elizabeth Kelly, MA, FMCHC, NLP, TLT 2207 Oregon Pk, Ste 301A • Lancaster info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com
Elizabeth is a certified functional medicine health coach and a certified neurolinguistic programming practitioner. She gently guides clients to curate a personal vision, lean into their strengths, find meaning and purpose, identify obstacles, cultivate new habits that create health, set short-term and long-term goals, and create lasting change. Coaching sessions are remote for convenience. See ad, page 5.
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 traumafocused 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.
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 30.
More businesses, organizations, practitioners and services are listed on our website. Scan the code or go to NALancaster.com or NABerks.com and click on the Directory (top of screen).
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.
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.
ROOMS FOR LEASE – Kulp Chiropractic Clinic & Nutrition & Wellness Center has 1-2 rooms available for lease for healthcare providers, massage therapists, counselors, acupuncturists, etc. One room includes infrared sauna. For info: 610-208-0404.
VOLUNTEER FOR LABOR DAY AUCTION –
Whether you’re setting up, helping during the event or assisting with clean-up, you’ll be with others who share your passion for making a difference. Contact Volunteer Services at Hospice & Community Care: 717735-2472. LaborDayAuction.org.
Post your calendar events in the online COMMUNITY CALENDAR for FREE
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 wellbeing. 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 25.
BAJA BEACH WELLNESS
Sinking Spring • Wyomissing Laureldale • Exeter 610-601-6585
Info@BajaBeachWellness.com BajaBeachWellness.com
Discover Baja Beach Wellness, a one-of-akind oasis renowned for its cutting-edge wellness services. Experience the most advanced Cryotherapy and Red Light Therapy equipment available on the market. Visit any of our four convenient locations in Berks County and elevate your wellness journey at Baja Beach. See ad, page 39.
THE ART OF CEREMONIAL COOKING
Hilary Mace
Mount Gretna 717-371-8999
TheArtOfCeremonialCooking.com
Offerings include unique customized dinner celebrations; thoughtful menu planning, culinary rituals, interactive demonstrations, creative presentation and culinary exploration at special occasions & group retreats. Plus, in-depth classes that include symbolism of food, artful storytelling and celebration of the rich diversity of human experience through the universal language of food.
HEALTHY HUGZ
Tara Leigh, Certified Professional Cuddler Cuddlist.com/TaraLeigh
Platonic cuddling and therapeutic touch nurtures connections, relieves stress and supports emotional wellbeing. By adhering to a code of conduct, fostering trust, honoring boundaries, and promoting relaxation, this form of touch enhances overall health, reduces loneliness, and encourages a deeper sense of comfort and belonging.
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 12.
DENTAL ARTS
100 S 18th St • Columbia 717-684-3943 • 717-285-7033
SusquehannaDentalArts.com
We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 33.
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 26.
HUGHES HOME SERVICES
Green Cleaning & Laundry Professionals 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 10.
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 4.
HOSPICE & COMMUNITY CARE
Serving Lancaster and York counties, parts of Adams, Berks, Chester, Cumberland, Dauphin & Lebanon counties HospiceCommunity.org 717-295-3900
Care is provided based on a patient’s symptoms and needs. Hospice care provides comfort during a patient’s final weeks and months. Palliative care relieves the symptoms and stress of serious illness. Grief support is provided during and after a loss. See ad, page 23.
Let us put our minds together and see what life we can make for our children.
— Sitting Bull
KUHN FUNERAL HOMES
Laura Adamo, LFD
Specializing in Green Burial
Deb Gallagher, RN, AP Lancaster 717-203-9666
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.
PEACEFUL PASSAGES
Elena Snyder, LPN 215-859-2556
RESTORED BALANCE CENTER
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.
Come learn about green burial
Facebook/PeacefulHospiceCare
Come learn about green burial options for natural interment. options for natural interment.
150 Letort Rd • Millersville 717-572-2719
Tracey Ramirez, DC 2227 Dutch Gold Dr • Lancaster 717-894-7165
RestoredBalanceCenter.com
We provide exceptional, personalized care for fibromyalgia, chronic pain, Elhers-Danlos 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 21.
Discover how you or your loved ones
Discover how you or your loved ones can be laid to rest with nature. can be laid to rest with nature.
See which cemeteries offer this
See which cemeteries offer this option locally. option locally.
With over 20 years experience in hospice end of life care, Elena provides personalized, hands-on, end-of-life comfort care services such as nursing care, companionship, education, emotional support and spiritual guidance through life’s final journey.
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 18.
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Tansy Rodgers Lancaster • Virtual 717-281-1102 • TansyRodgers.com
Tansy understands the impact that energy healing has on your health, happiness, and self-confidence. Using a variety of holistic modalities, she specializes in burnout, gut health, ADHD, chakra work, energy balancing, emotion release, mobility work, and self-confidence.
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 visitor’s center includes a wide selection of gifts and goods for the farm and plant enthusiast. See ad, page 8.
Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pk, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com
Are you seeking a deeper, more meaningful evaluation of your overall health? Dr. Regan is a certified functional medicine and adult primary care practitioner providing in-person and remote care to Pennsylvania and Maryland residents. Our services involve comprehensive assessment and treatment of various health issues through mind-body therapy, nutritional medicine, IV supplement therapy, health coaching, thermography and personalized medicine. See ad, page 5.
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 31.
Be brave. Take risks. Nothing can substitute experience.
JULY 21 | 8:30AM–3:30PM | KUTZTOWN,
Join Rodale Institute’s researchers and expert our annual Organic Field Day to learn the latest of our farming trials and visit nearly 20 demonstration stations on our 386-acre experimental farm.
—Paulo Coelho
You’ll have the opportunity to interact one-on-one Rodale Institute experts and learn about a wide variety of research and demonstration projects, all focused organic agriculture!
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 15 and 27.
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.
FROM THE LABYRINTH
Master Herbalist Sarah Preston
Radiance, 13 W Grant St • Lancaster 717-290-1517
HerbsFromTheLabyrinth.com
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 27.
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.
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 13.
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 30.
Christina Rossi, MS, LMT (MSG006469) 546 Penn Ave, 2nd Fl • West Reading 610-451-9577
IntegrativeHealingArtsStudio.org
With years of experience in bodywork and herbalism, Christina supports mindbody-spirit wellness through personalized services and classes in aromatherapy, herbalism, holistic nutrition, and myofascial and energy work. Her wellness boutique features loose herbs, tea blends, handcrafted candles and more.
Jacquelyn Donati, LMT, dõTERRA Wellness Advocate 610-781-7310
Jackies.Oil.Connection@gmail.com My.DoTerra.com/bluemountainmassage
Discover how to support your health with essential oils and simple lifestyle shifts. With education and guidance, you can achieve a wide range of health and wellness goals using natural solutions. Request info about free classes or to schedule a personal wellness consultation.
RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE
Toll House Shoppes • 4453 Penn Ave, Suite 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.
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.
QUANTUM HEALING HYPNOSIS LANCASTER
Keysha Koy Whitsel 210 Grant St • Lancaster 717-201-2350 • QHHTLancaster.com
Unlock your potential with Quantum Healing. Delve into past experiences, traumas and joys to create a roadmap for your best life. Your unique masterpiece awaits. Discover the power within with QHHT.
Dan Ober, Level 2 QHHT
313 W Liberty St, Ste 137 • Lancaster 717-727-1090
YourQuantumHealingExperience.net
QHHT – a safe and comfortable way to release lingering emotional and physical ailments. Utilizing a natural hypnotic state, our clients work directly with their subconscious self to access information they normally wouldn’t have and many times relive a past life experience.
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 19.
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, patient-centered 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 33.
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.
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.
A SPOT in our community resource guide! Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.
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More Recipes, Health Briefs and Global Briefs
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 25.
2435 Old Philadelphia Pk 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 19.
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. Membership plans available. See ad, page 5.
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 26.
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 10.
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.
In early June the world of leaf and blade and flowers explodes, and every sunset is different.
—John Steinbeck
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 5.
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, lowmaintenance 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. See ad, page 20.
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 30.
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 4.
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
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 36.
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 23.
THE HAPPY HUMAN BEING
Danielle Stewart Hello@TheHappyHumanBeing.com 2395 Lancaster Pk, Ste 118 • Reading TheHappyHumanBeing.com
Your Life Awaits—Claim Your Experience. Through carefully crafted transformational workshops, classes and oneon-one coaching sessions, learn to align with your purpose, manifest with intention, and step fully into the life you've imagined. See ad, page 12.
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 5.
For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible-your home-with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 41.
GSL ORGANICS
216 S Church St • Quarryville 717-844-1444
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 17.
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.
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 sushigrade delicious nutrition, deep-frozen 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 pastureraised goat meat. Find their excellent products at Lancaster Central Market, Lemon Street Market, and Swarthmore, Riverwards and Headhouse farmers markets and distinguished farm-to-table restaurants in Lancaster County, Harrisburg and Greater Philadelphia.
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 17.
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 11.
Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615
AquaBlueWellnessCenter.com
A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 19.
Darlene Heath, DC, CTT 14 W Main St • Landisville 717-530-5555
HeathWellnessCenter.com
Thermography provides a noninvasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, prevention-focused approach to health care. See ad, page 25.
at Switchboard Studios & Gallery 40 North Third St • Columbia BumblingCircusWorkshop.com
The Bumbling Circus Workshop offers a weekly one-hour hatha yoga class on Saturday mornings at 9am. Taught by Albert Storm, a fitness trainer, volunteer firefighter and retired soldier, accommodations make this class accessible to anyone looking to add yoga to their wellness routine. Private instruction also available.
EMBODIED WISDOM
845 Silver Spring Pl, Ste B • Lancaster 717-219-7163
EmbodiedWisdomInstitute.com
Our personal holistic wellness sessions and small group classes will help you foster balance, relaxation, and a renewed sense of well-being. Whether you seek the calm of meditation, the flow of yoga, the energy of qigong, or the healing touch of massage therapy, our dedicated practitioners will guide you every step of the way. See ad, page 24.
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 7.
221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com
A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors and virtual. We are community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering new student unlimited monthly passes and other discounts.
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