Natural Awakenings Lancaster/Berks May 2025

H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

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Women’s Wellness Your Local Practitioner Guide · Hormone Happiness Empowering Teenage Girls · Snacking Tricks for Hormone Balance Solutions for Female Hair Loss · Evolving Trends in Pilates LANCASTER-BERKS EDITION

MAY 2025

“A mother is not a person to lean on, but a person to make leaning unnecessary.”

- Dorothy Canfield Fisher

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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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The Spa At Willow Pond - NESTLED IN A SCENIC ESTATE -

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Contents 20 Fundamentals of Polycystic Ovarian Syndrome 22 Composting Basics Conditions I can help􀀂􀀂􀀂 􀀂􀀂􀀂􀀂􀀂􀀂􀀂􀀂 • Weight loss & weight management • Digestive issues • Thyroid conditions • High Cholesterol • High Blood Pressure • Diabetes

24 Women’s Wellness Guide

Clinical Nutrition Services Lori Borja, Pa Licensed Nutritionist MOST INSURANCES ACCEPTED

32 The Evolving World of Pilates

By Appointment Only Lori Borja 484-769-6866 Lborja@spineandwellness.org 3933 Perkiomen Ave • Suite 104 Reading, PA 19606

YOUR HEALTH is our FOCUS

llen Francescani, C ry E RN Ma P

&

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717-744-0532 · MiddleWayWellness.net 6

Lancaster-Berks

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28 Women in Bloom

NALancaster.com | NABerks.com

34 Reversing Hair Loss in Women 36 Healthy Cravings

34

39 An Invitation From Mother Earth 40 Empowering Teenage Girls 42 Sustainable Sportswear 44 Canine Appetite Loss

44

DEPARTMENTS 11 News Briefs 16 Health Briefs 18 Global Briefs 20 Health Tip 22 Eco Tip 24 Practitioner Profiles 28 Feature Story 32 Fit Body 34 Healing Ways

36 Conscious Eating 39 Inspiration 40 Healthy Kids 42 Green Living 44 Natural Pet 46 Calendar 47 Classifieds 50 Resource Guide

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WELLNESS 28

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A Life Changing HOW TO ADVERTISE To advertise with Natural Awakenings, visit our websites at NALancaster.com or NABerks.com, or contact us at Advertising@NALancaster.com or by phone at 717-3993187. Deadline for ads: the 5th of the month.

EDITORIAL SUBMISSIONS Submit through our website or email articles, news items and ideas to: Publisher@NALancaster.com.

Deadline for editorial: the 1st of the month.

CALENDAR SUBMISSIONS Submit events/classes through our website or email us at Publisher@NALancaster.com. Deadline: the 5th of the month. No phone calls or faxes, please.

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REGIONAL MARKETS Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

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Publishers’ Letter

HEALTHY LIVING HEALTHY PLANET

The creative energy that brought us into this world continues to unveil our greatest potential and spark new dimensions of personal innovation. When we lean into convictions and breathe our beliefs into existence, we are able to claim a sovereignty that is ours to embody and pass on.

Kendra Campbell & Jacqueline Mast

This beat of a new world rising invites generative visions of nonviolence, fierce love and deep intuition—all forces that heal and sustain. We can enter the pulse of this shared collective with our mantras of peace and compassion, shining their eternal light far and wide.

This month, we celebrate the powerful feminine energies of collaboration and flow that reflect and guide the essence of our being. When we invite a softening within—allowing imperfections and discomfort their natural release—grace is also extended to the world around us.

LANCASTER/BERKS EDITION Co-Publishers/ Kendra Campbell Executive Editors Jacqueline Mast Editor Sara Gurgen Contributing Writer Trella Dubetz Proofreader Randy Kambic Design & Production Steffi K. Kern Sales & Marketing Kendra Campbell Social Media/Website Carolyn Coogan

CONTACT US Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607 Phone: 717-399-3187 Fax: 717-427-1441 Publisher@NALancaster.com NALancaster.com • NABerks.com Natural Awakenings Lancaster/Berks @natural_lancasterberks

SUBSCRIPTIONS Visit our website to sign up for our free digital edition or to subscribe for home delivery. $30/12 issues or $50/24 issues.

The following pages gather an array of supportive resources for those seeking to restore metabolic and energetic balance. As we refine our understanding of the body’s natural healing capacities, it becomes clear that the future of wellness lies in collaborative, integrative approaches—combining sound, light and high-quality nutrition to support whole-body health.

Cover image by mapodile/istockphoto.com

NATIONAL TEAM

Onward with gratitude,

CEO Kimberly B. Whittle COO Michael Bevilacqua CMO Vee Banionis Sr. VP Operations Brian Stenzler, DC National Editor Sandra Yeyati Editor Brooke Goode Copy Editor Melanie Rankin Print Production Specialist Kevin Rankin Design Director Agnes Mazeikaite Production Flip180 Customer Service Dani Bucad

Jacqueline Mast and Kendra Campbell, Co-Publishers, Executive Editors

Natural Awakenings Publishing Corporation 350 Main Street, Suite 9B, Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com

Our intentions shape how we care for ourselves and this world, guiding everyday choices and practices that show our devotion to the magnificence of life itself and the possibilities that lie in every moment. Let the messages we send be a song to the universe—a song of acceptance and deep wisdom. May it lead us on with calm, dignity and gentle strength.

mentalmind/DepositPhotos.com

CONTACT US

8

Lancaster-Berks

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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.

Natural Awakenings Lancaster/Berks is a faithful steward of global resources and committed to being a part of an environmentally conscious community.

We utilize a local printing company and an environmentallyfriendly cold-set web printing process which emits virtually immeasurable VOCs into the environment. This product is 100% recyclable.

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Highlighting products from small, local businesses, this section features eco-friendly, wellness-focused essentials that align with your natural lifestyle and values.

To advertise, contact us for special rates at 717-399-3187 or Advertising@NALancaster.com.

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Product Spotlight Sophia Says Mindfulness Teaching Cards Created by writer, mother, and mental health therapist Sophia Kreider, Sophia Says Mindfulness Teaching Cards are a beautiful, accessible way to introduce children ages 6 to 10 to mindfulness. Designed for use by parents, counselors or educators, each of the 16 illustrated cards explores concepts like compassion, breathing, gratitude and mindful movement. The cards spark meaningful conversations and provide age-appropriate definitions, reflection questions, and practical exercises.

With both beginner and advanced phases, they grow with the child’s understanding. Rooted in connection and emotional wellness, this powerful teaching tool helps kids develop peace, awareness and resilience—skills they’ll carry for life.

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News Briefs

Inshanti Pure Essential Oils, based in Kinzers, has launched a new line of organic artisan soaps, now available for purchase. Crafted with natural, sustainable ingredients, the soaps offer a luxurious bathing experience that goes beyond basic cleansing. Made in small batches, each bar gently cleanses without stripping the skin’s natural oils, leaving it hydrated and healthy—free of harsh chemicals or synthetic additives.

Unlike typical store-bought soaps, Inshanti’s new line is made with plant-based butters; skin-safe essential oils; and a commitment to cruelty-free, non-GMO and organic practices.

Paraben- and toxin-free, the bars contain no synthetic fragrances, minimizing the risk of allergic reactions. These therapeutic soaps nourish the skin and transform the bath into a holistic experience. Founder Debra Stoltzfus says, “The essential oils offer a range of benefits, from supporting healing and promoting peace to stimulating the immune system.”

She adds, “Soaps that carry the ‘Inshanti Approved’ stamp ensure the use of Inshanti essential oils and oil blends, scientifically verified and certified through GC/MS testing (gas chromatography-mass spectrometry testing) for exact chemical properties.”

Location: 48 Slaymaker Hill Rd., Kinzers. For more information, contact Debra Stoltzfus at 717587-3990 or Debra@Inshanti.com. To shop online, visit Inshanti.com. See ads, pages 17 and 50.

Experience Both Human Design and Quantum Healing With Special Offer Trella Dubetz is offering Human Design + Quantum Healing Introductory Combo Sessions, virtually or in person at her Lancaster office location, providing new and existing clients a chance to explore these transformative modalities at a reduced rate.

Each session includes an introduction to an individual Human Design (HD) chart, covering foundational elements like type, authority, strategy and profile to illustrate how HD supports personal growth and alignment.

Trella Dubetz HD is a system for self-awareness that acts as a “user manual” for individuals, integrating tropical astrology, Chinese I Ching, Hindu chakra system, Judaic Kabbalah, quantum mechanics, astronomy, genetics and biochemistry.

Fetch Some Fun: Adoptable Dogs Visit Kimberton Whole Foods May is all about the animals at Kimberton Whole Foods. From 11 a.m. to 2 p.m. on May 18, the Wyomissing store will host an Adoptable Pet Meet & Greet with Zoe’s House Rescue. This free event gives the community a chance to meet adoptable dogs, learn about the adoption process and discover ways to get involved, such as volunteering, fostering or donating.

Zoe’s House Rescue has also been selected as the Wyomissing location’s May recipient of Kimberton’s Rounding Up at the Register program. Shoppers can round up their total at checkout to support the rescue, and Kimberton Whole Foods will match all customer contributions—doubling the impact of every donation.

Throughout May, all seven Kimberton Whole Foods stores will partner with local rescues and wildlife rehabilitation centers through this program.

It’s a meaningful way to support local animals in need, connect with potential furry companions and contribute to the well-being of the community—one wagging tail at a time.

Location: 810 Knitting Mills Way, Wyomissing. For more information, call 610484-4421 or visit KimbertonWholeFoods. com or ZoesHouseRescue.com. See ads, pages 55 and back cover.

Photo courtesy of Zoe’s House Rescue

Elevate Your Bathing Ritual With Inshanti’s New Soap Line

The session continues with 45 minutes of quantum healing using Dubetz’ unique polydimensional energy work. This experience is designed to activate inner and outer resources, providing deep relaxation, an energetic reboot, and often a light and comfortable visual journey that can be both inspiring and insightful.

For more information and to book a session, email TrellaDubetz@gmail.com or visit TrellaDubetz.com. See ad, page 54.

May 2025

11

Personalized Care for Body, Mind & Soul

Massage Therapy • Skincare Reflexology • Continuing Education

News Briefs

Udder Bliss Launches Kickstarter for the BLISSMOBILE Udder Bliss Creamery, in Elizabethtown, has launched a Kickstarter campaign to help take its handcrafted, grass-fed, non-GMO ice cream on the road. The goal is to fund the BLISSMOBILE—a mobile ice cream truck that will bring their signature scoops to more neighborhoods across Lancaster, Hershey and Harrisburg.

The 30-day, all-or-nothing campaign began April 26 and runs through May 26, with a funding goal of $49,500. Owners Scott and Leah Nagle say the BLISSMOBILE will make it possible to “share our delicious ice cream with loads more people”—and they’re inviting the community to help drive the dream forward.

Step into serenity— book your moment of peace today.

THE ‘GUERU WELLNESS SPA 16 Greenfield Road · Lancaster

TheGueru.com · 717-635-1924

er gist

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by

Supporters of the campaign will receive a variety of sweet rewards. Backer perks include pints and quarts, personalized sundaes, custom flavors, name or logo placement on the truck and even ice cream truck parties. Rewards are limited and available only through the campaign window.

Location: 189 Ridgeview Rd. S., Ste. 2, Elizabethtown. For more information, visit UBCreamery.com. See ad, page 28.

st

1 e n u J

commuter 200YTT Yoga Teacher Training Program begins July 10th 2025

is es , tr ue to it s pr om Th e as hr am is to ly on t no ac e de liv er in g a pl ng . It is an up lif ti ow gr to t bu le ar n, g, in tt a m ag ic al se ex pe ri en ce , in e ed re tu rn to th ed an d a m uc h ne . ro ot of yo ga TT G ra du at e el -G ab ri le , 20 0Y

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Lancaster-Berks

For over 16 years we have been providing a professionally instructed program, dedicated to empowering YOU to practice, understand and teach the 8-fold path of Yoga.

Scan the QR code to watch our short video and view full program information. our yoga alliance accredited program covers: Yoga Ethics Yoga History Anatomy Alignment

NALancaster.com | NABerks.com

Adjustments Pranayama Meditation Basic Sanskrit

Mantra & Chanting Chakra Science Bhaghvad Gita Patanjali Yoga Sutras

Yin Yoga Gentle Yoga Chair Yoga and MORE!!!

KULA KAMALA FOUNDATION & YOGA ASHRAM (484) 509-5073 STUDY@KULAKAMALAFOUNDATION.ORG

Discover Community and Compassion at Lancaster VegFest

Write From the Heart: A Safe Haven for Creative Expression Melissa Greene invites women of all writing levels to rediscover their voices through her heart-centered workshops, Write From the Heart. This nurturing space offers participants a chance to connect deeply with their inner world and others through creative expression.

On July 15, Greene will begin her fiveweek Writing Without Fear Women’s Intro Writing Class, held via Zoom from 6:30 to 8:30 p.m. The class provides a welcoming environment for women to write freely— without judgment or fear. The focus is on building confidence, finding joy in writing and using the creative process as self-care.

For more than two decades, Greene’s workshops have created space for playfulness, originality and connection. She also offers six-week Cancer Support Workshops in partnership with Penn Medicine Lancaster General Health (LGH). The next session begins June 18 via Zoom. Designed for cancer patients and caregivers, this experience provides a compassionate environment to awaken the creative spirit and write from a place of healing.

submitted photo

Melissa Greene

The ninth annual Lancaster VegFest returns to Buchanan Park on June 7 and 8, from noon to 5 p.m. each day (rain or shine), with VIP early access at 11 a.m. This free, family-friendly festival celebrates all things plantbased—featuring more than 120 vendors offering delicious eats, handmade goods, eco-friendly products and educational resources.

New this year is Veg-Talk, a special stage dedicated to short talks, chef demos and panel discussions on topics such as animal welfare, plant-based health, climate action and environmental justice. The event aims to inspire mindful living through community, compassion and sustainability.

Festivalgoers can also enjoy live music, yoga, meditation, kids’ activities and a beer garden—making it a weekend of wellness and fun for all ages. A $5 suggested donation at the door benefits Lancaster Farm Sanctuary.

Admission is free. VIP tickets are available for purchase online and include exclusive perks.

Location: 901 Buchanan Ave., Lancaster. For more information or to purchase VIP passes, email PAVegFest@gmail.com or visit PAVegFest.com. See ad, page 9.

For people living with heart disease, COPD, dementia, cancer & other serious illnesses

Learn when palliative care can make a difference.

Private sessions are available via Zoom or in person at Greene’s Lancaster studio.

For more information or to register, call 717-393-4713 or email Melissa@WriteFrom TheHeart.us. Also visit WriteFromTheHeart. us. To register for the cancer workshop, call Penn Medicine LGH at 717-544-4636 or visit LGHealth.org. See ads, pages 42 and 58.

Palliative Care Specialized care at home

www.choicespalliative.org (877) 898-0685

May 2025

13

News Briefs

Freeze for a Cause: Cryo Challenge for SafeBerks

Purple Rain Lavender Farm, in Harford County, Maryland, offers a weekend farm market and scheduled public tours as well as private photography sessions in a beautiful setting. The farm opens to the public at 11am on May 3, offering pick-your-own lavender and special workshops and educational events for adults and children about pollinators and growing lavender.

Baja Beach Wellness is turning cold therapy into community support with its current Cryo Challenge. The event, now underway and continuing until $10,000 is raised, benefits SafeBerks, a local nonprofit that provides shelter and support to survivors of domestic violence and sexual assault.

submitted photo

Breathe in Summer Bliss at Purple Rain Lavender Farm

Enthuses owner Pam Fry, “Our family loves to share our beautiful fields with the public during Scentsational Days of Summer,” which runs from June 13 through 23, featuring 10 days of lavender-inspired activities, lavender picking, and specialty lavender sweets and treats. She invites readers to “Check our facebook page or website for more details, get tickets or to schedule tours, photo sessions, or visits.”

With a 75-year farming history, the family-owned farm focuses on sustainability, community engagement and education and provides peaceful retreat with events for all ages. Costs vary by event.

Location: 3421 McCommons Rd., Churchville, MD. For more information, call 410-459-8052, email Pam@PurpleRainLavenderFarm. com or visit PurpleRainLavenderFarm.com. See ad, page 23.

For $25, participants can experience the revitalizing benefits of cryotherapy—an ultra-cold treatment known for reducing inflammation, relieving pain, improving mood, supporting sleep, and promoting skin and hormonal health. Whether a busy parent, fitness enthusiast or someone seeking a natural wellness reset, cryotherapy offers a quick, effective way to feel better, faster.

Best of all, 100 percent of the proceeds go directly to SafeBerks, making this wellness initiative both impactful and accessible.

Cost: $25. Locations: The Cryo Challenge is available at all four Baja Beach Wellness locations in Berks County: 1043 Bern Rd., Wyomissing; 3050 N. 5th St. Hwy., Reading; 4213 Perkiomen Ave., Reading; and 4720 Penn Ave., Sinking Spring. For more information, call 610-678-6600, email Info@BajaBeachWellness.com or visit BajaBeachWellness.com. See ads, pages 7 and 51.

UPCOMING EVENTS

SPRING ORGANIC MARKET

Featuring Rodale Institute’s certified organic veggie, herb, and flower starts (expect your favorite heirlooms and many unique varieties) and a plethora of local vendors, food trucks with organic lunch options, and plenty of expert gardening advice from our growers!

SATURDAY, MAY 10 | 10am–4pm

RODALE INSTITUTE VISITOR CENTER, KUTZTOWN, PA Free to the Public and No Registration Required

SEE ALL EVENTS AT RodaleInstitute.org 14

Lancaster-Berks

NALancaster.com | NABerks.com

Plan Ahead With Ease at Simple Funerals’ Free Preplanning Event

Relax · Nurture · Restore

Now open !

Simple Funerals Inc. invites the community to its next free Snack & Chat event from 6:30 to 7:30 p.m. on May 14 at The Mill 72 Bake Shop & Cafe, in Manheim, where light refreshments will be served. This informative gathering offers a welcoming space to explore alternative funeral options, preplanning arrangements, wills, powers of attorney and strategies to reduce burial costs.

Attendees will gain insight into Simple Funerals’ mission to provide affordable, dignified burial alternatives without unnecessary expenses. Unlike traditional funeral services, Simple Funerals focuses on lower-cost burial options, private family viewings, simple caskets, green burial options and graveside ceremonies— all designed to offer meaningful ways to honor loved ones while keeping costs manageable.

Location: 45 N. Main St., Manheim. RSVP by May 9 by calling 717664-1500. For more information, email Info@SimpleFuneralsPA.com or visit SimpleFuneralsPA.com. See ads, pages 39 and 53.

Embrace the Healing Power of Cuddle Therapy

submitted photo

In a world dominated by digital connections, many still face physical and emotional isolation.

Recognizing the importance of human touch, Healthy Hugz Cuddle Therapy, led

by Tara Leigh, is now accepting new clients throughout Lancaster County starting in May. Through outbound cuddle therapy sessions, she brings the healing power of platonic, consensual touch directly to clients in the comfort of their own homes.

Cuddle therapy offers numerous benefits, including stress reduction, lowered blood pressure, improved sleep and enhanced selfesteem. Research shows that human touch stimulates the release of oxytocin, a hormone that helps reduce anxiety and promotes overall well-being. Tara Leigh, who became a certified cuddle therapist in February 2024, follows a strict code of conduct in every session, ensuring safety, respect and clear boundaries.

Cost: $125 per hour for adults 18 and older, with payment options including cash, check or Venmo. For more information and to schedule an appointment, visit Cuddlist.com/taraleigh. See ad, page 52.

Enjoy fresh & healthy foods & drinks and shop for healthy lifestyle & natural, sustainable products at our new Blue Door mercantile and cozy cafe!

Organic menu options include vegan foods, specialty teas/coffee and fresh pressed juices.

Your ideal destination for thoughtful holiday gifts & community support.

Located inside :

2403 Main St, Ste B, Narvon, PA We educate, encourage, support, and advise our clients to achieve health and wellness holistically!

Services include: · Bioenergetic Scans · Emotional Release · EESystem · Far Infrared Sauna · Lymphatic Bodywork · Nutritional Counseling · Organic Skincare · Rife Therapy ...and more 484-262-9020 · TwinValleyHealthAndWellness.com May 2025

15

Health Briefs

RyanKing999 from Getty Images/CanvaPro

Bowel Movement Frequency and Health

In a study published in the journal Cell Reports Medicine, researchers evaluated the frequency of weekly bowel movements and the overall health of 1,400 healthy adults. The participants were separated into four groups: constipated (one to two bowel movements per week), low-normal (three to six bowel movements per week), high-normal (one to three bowel movements per day) and diarrhea. The scientists also gathered information about the participants’ age, sex, genetics and gut microbiomes.

The study revealed that age, sex and body mass index (BMI) significantly influenced bowel movement frequency. Younger individuals, females and those with a low BMI tended to have less frequent bowel movements.

Individuals in the high-normal group—deemed by researchers to be optimal—had similar gut microbiomes that efficiently converted fiber into beneficial short-chain fatty acids. Those with less frequent bowel movements had gut microbes that consumed the available dietary fiber, leading to protein fermentation and the release of harmful toxins into the bloodstream. The researchers hypothesized that these toxins could be the link between bowel health, inflammation and an increased risk of chronic diseases.

Participants with constipation had higher levels of byproducts of protein fermentation in their blood, which is known to damage the kidneys. Those with diarrhea had blood plasma patterns associated with liver damage. The study underscores the importance of dietary and lifestyle choices, such as increasing the intake of fruits and vegetables, to normalize bowel movement frequency.

CONCUSSION

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Dementia affects approximately 10 percent of Americans aged 65 and older. A study published in the journal Neurology suggests that processed red meats like hot dogs, sausage, salami, bologna and bacon may increase the risk of developing dementia. The eating habits of more than 133,000 participants without a dementia diagnosis at the start of the study were tracked for more than 40 years through surveys every two or four years.

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According to the researchers, those consuming the greatest amount of processed red meat had a 13 percent higher chance of developing dementia compared to subjects in the low processed red meat group.

(A serving was deemed to be three ounces, and high consumption was defined as one quarter of a serving or more daily, or roughly two servings per week.) The study also reported that those consuming the most processed red meat exhibited lower cognitive function and accelerated brain aging compared to people that consumed the least amount of processed red meat.

Further research is needed to understand how diet may influence the onset of dementia.

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A recent study published in the journal Ecological Solutions and Evidence proposes the reintroduction of gray wolves in Scotland to enhance carbon dioxide (CO2) sequestration. Wolves had been hunted in Scotland since 1238 and were eradicated from the country about 250 years ago. Without wolves, the Scottish red deer population surged to 400,000—about one deer for every 14 people in the country. Consequently, the deer and, in certain areas, sheep hinder the growth of native woodland by eating tree saplings across the region.

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Wolves Help Sequester Carbon Dioxide

According to the study, controlling the deer population with wolves could lead to woodland expansion that would absorb up to 1 million metric tons of CO2 each year, which is approximately 5 percent of the carbon removal target for United Kingdom woodlands.

The researchers estimated that each wolf would save almost $200,000 per year in carbon removal costs. This study demonstrates the interconnectedness of climate and biodiversity crises, underscoring the need for integrated approaches to management.

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Male humpback whales sing lengthy, elaborate songs composed of a variety of sounds strung together in repeated phrases and themes. Male whales in a specific group sing the same song. Scientists recorded eight years of humpback whale songs and categorized them into basic sound elements, including various types of squeaks, grunts, whistles, groans and moans. Subsequently, they identified subsequences of sounds that they believed resembled words. The frequency of these sequences adhered to Zipf ’s Law.

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A study published in Science suggests that the intricate songs of humpback whales share structural patterns with human language, potentially making them easier for whales to learn. An international team of scientists discovered that humpback whale songs can spread rapidly from one population to another, adhering to Zipf ’s Law, which states that the frequency of any word is inversely proportional to its position in the frequency table.

For example, in English, the most common word, “the”, is used approximately twice as frequently as the second most common word, “of ”, and three times as frequently as the third most common word, “and”. Research suggests that this kind of skewed word distribution can simplify language learning.

University of Missouri researchers have developed an innovative, eco-friendly chemical tool that could reduce the cost of producing medicines and support the development of clean energy technologies, particularly those aimed at eliminating perand polyfluoroalkyls, commonly known as “forever-chemicals”, from water sources. Their discovery, published in Angewandte Chemie, a journal of the German Chemical Society, uses a novel electrochemistry approach to build new molecules by using tiny molecular structures derived from naturally occurring amino acids and coconut oil.

Russian scientists excavated a fragment of 24,000-year-old Siberian permafrost that had remained frozen since at least the end of the Pleistocene epoch.

After gradually thawing the permafrost, they noticed microscopic wheel animals known as bdelloid rotifers, which resumed their lives and reproduction. The organisms had been in a long-term cryptobiotic state, where they suspended their metabolism and accumulated certain compounds that facilitated their recovery when conditions improved.

The innovative approach replaces hazardous solvents with a non-toxic alternative, thereby mitigating the environmental impact of conventional chemical processes and offering sustainable solutions for the production and storage of clean energy.

This advancement could help improve the development of medicines and may be used to treat hyperproliferative, inflammatory and immunoregulatory diseases.

Bob Blaylock at English Wikipedia

Zombie Worms Brought Back to Life vicuschka from Getty Images/CanvaPro

Ecological, Cost-Saving Chemical Discovered

In other studies, frozen organisms, including moss, weeds and tiny worms called nematode, have been brought back to life after at least 1,000 years. The Russian researchers are part of a broader study exploring the existence of living organisms at extremely low temperatures. In the future, plants with cryptobiotic properties could revolutionize various aspects of human life such as farming and storage, or perhaps even assist humans on Mars.

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Health Tip

Fundamentals of Polycystic Ovarian Syndrome

by Mary Regan, DNP, CRNP, IFMCP

P

Symptoms and effects of PCOS include menstrual cycle abnormalities, acne, low libido, sexual problems, male-pattern hair loss, facial hair growth, weight gain, obesity, pregnancy complications, high cholesterol, elevated insulin levels, high blood pressure, abdominal fat deposition and infertility. About 70 percent of PCOS patients have elevated testosterone levels.

Associated conditions may include depres-

Atlas Studio/DepositPhotos.com

olycystic ovarian syndrome (PCOS) affects one in every 10 to 15 women and is the most common endocrine disorder among women of reproductive age. It is characterized by hyperandrogenism and irregular periods, with or without radiologic evidence of ovarian cysts. Although traditionally seen as a reproductive concern, PCOS is now also recognized as a metabolic disorder.

sion, anxiety, arthritis, skin tags, cancer, irritable bowel syndrome, thyroid disease and vaginal infections.

Excess androgen levels, such as testosterone, contribute to fat deposition in the abdomen and higher insulin levels. Ad-

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ditionally, excess cholesterol and sugar can increase androgen production, worsening symptoms like oily skin, unwanted hair growth and acne.

Elevated androgen levels in PCOS patients can also affect the production of female hormones like progesterone and estrogen, leading to irregular or absent menstruation. Some literature suggests that PCOS may be considered an autoimmune disease due to low progesterone overstimulating the immune system. Stress can also stimulate the release of androgens from the adrenal glands, further increasing testosterone levels.

Treatment options include lifestyle changes, relaxation exercises, nutritional interventions, gut repair, herbal supplements and sometimes prescription medications.

PCOS patients are encouraged to consume natural fibers, healthy fats like omega-3 fatty acids, green leafy and root vegetables, and probiotic-rich foods. Limiting alcohol, refined carbohydrates, simple sugars and food triggers is important for promoting anti-inflammatory benefits and proper insulin control in the ovaries.

Understanding the underlying mechanisms of PCOS and working with trained healthcare providers is essential for managing the disorder, particularly for those attempting to conceive.

Dr. Mary Regan is a certified functional medicine practitioner and primary care provider. She is the founder and current president of Functional Health of Lancaster, a woman-owned private practice. Regan has been a PCP for more than 15 years and has dedicated her career to preventive and personalized health care, with a special interest in women’s health. She is also formally trained in bioidentical hormone therapy for women and is certified in infertility through the American Academy of Anti-Aging Medicine. Connect at FH-Lancaster.com. See ads, pages 38, 50, 53, 55 and 56.

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Composting Basics F or environmentally conscious home dwellers, composting food scraps and yard waste in a pile, bin or specialized tumbler offers numerous benefits.

The process involves creating optimal conditions for microorganisms to decompose organic material, transforming it into a valuable soil additive. Composting significantly reduces waste destined for landfills, minimizing methane emissions.

Whether integrated into gardens or potted plants, compost can enhance vegetable harvests and flower blooms, discourage weed growth, improve moisture retention and reduce the reliance on synthetic fertilizers.

There are several ways to engage in composting, including indoor or outdoor composting at home, as well as the collection of food scraps for processing at local composting facilities, farms or community gardens.

Outdoor Composting Tips • Build a base with straw or twigs to allow for air flow.

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• Alternate layers of green materials (produce scraps, coffee grounds and eggshells) with brown materials (dry leaves or shredded paper), aiming for a three-to-one ratio of browns to greens by volume.

• Maintain the compost slightly damp for moisture balance.

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• Turn the compost periodically for aeration.

• Avoid composting meat, fish, dairy products, fats, oils, diseased plants or pet waste.

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Indoor Composting

For those residing in apartments or homes without yards, indoor composting is a good option. It requires an investment in a composter or food recycler that dries and grinds food waste into grounds, and is typically equipped with a filter to eliminate odors. These devices process the waste within three to 12 hours, depending upon the brand, and are compact enough to fit in most kitchens.

Popular brands like Lomi and Vitamix create fertilizer from food waste, while Reencle adds microorganisms to the composting process. Unlike outdoor composting, these devices make it possible to recycle meat and dairy products. However, read the instructions carefully to ensure that only recommended food waste items are placed in the machines to avoid damaging them.

Kitchen Collection Bin

Whether food scraps are collected for indoor, outdoor or third-party composting,

• Bin Size: Choose a bin large enough to accommodate three to four days’ worth of kitchen scraps for the household.

• Odor Control: Make sure the bin comes with a charcoal filter and/or perforated lid to reduce naturally occurring odors.

• Materials: Opt for eco-friendly bins made out of long-lasting stainless steel or sustainable bamboo. Plastic bins are also available.

• Cover: Consider hinged, flip-top models for ease of use and convenience.

• Waste Size: Cut everything into small pieces to speed up decomposition.

• Cleaning: Regularly wash the bin to prevent odors, fruit flies and other pests.

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Practitioner Profiles

MIDDLEWAY WELLNESS Jane Snyder, CRNP, Co-Owner/ Founder Mary Ellen Francescani, CRNP, Co-Owner/Founder 101 Good Dr., Lancaster 717-744-0532 MiddleWayWellness.net

mapodile/istockphoto.com

MiddleWay Wellness is a direct primary care practice specializing in integrative and functional medicine. They go beyond traditional health care by combining personalized medicine, nutrition and lifestyle support to address the root causes of illness. With longer visits, same-day access and a patientcentered approach, they empower clients to achieve optimal health naturally.

Welcome to the

Women’s Wellness Guide This month, we are honored to highlight local practitioners and businesses that support women’s health and well-being. The caring and compassionate professionals on these pages and throughout our publication are committed to supporting healthy and fulfilling lifestyles by addressing how we take care of ourselves—mind, body and soul.

This section is intended for you to read, save and share as you become more familiar with the services these practitioners provide and what inspires them.

Stay connected with their work by signing up for their newsletters and following on social media, and consider them first when you or a friend or loved one is seeking support for optimal health and wellness.

24

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Wellness services offered: Subscriptionbased comprehensive primary care, wellness/preventive medicine, acute illness care, chronic illness management, women’s health and hormones, functional medicine, integrative medicine, herbal and supplement guidance, lab/phlebotomy services, onsite pharmacy, advanced gastrointestinal/hormone/nutrient testing, body composition analysis and much more.

Areas of specialty: MiddleWay Wellness specializes in prevention, longevity and overall wellness while effectively managing chronic disease and acute illness. They focus on whole-person integrative care, metabolic health, nutrition, stress management, lifestyle optimization, body composition and proactive screenings to support lifelong vitality and well-being.

Philosophy: “At MiddleWay Wellness, we believe true health comes from balance, prevention and personalized care. Our passion is empowering patients with knowledge, tools and support to optimize wellness, prevent disease and heal naturally,” says Mary Ellen Francescani, CRNP and co-founder. “We are committed to compassionate, integrative medicine that treats the whole person—mind, body and spirit.”

See ads, pages 6 and 55.

STRASBURG HEALTH ASSOCIATES Brenna Osmolinski, NP-c, MSN, RN 181 Hartman Bridge Rd., Ronks 717-687-7541 BrennaOsmolinski@gmail.com

Brenna Osmolinski, NP-c, a family nurse practitioner, has served Lancaster County for more than eight years. She earned her master’s in nursing from Bloomsburg University and began her career as a registered nurse in 2008 after graduating from St. Luke’s School of Nursing. Partnering with Dr. Nick D’Orazio of Strasburg Health Associates, she integrates traditional medicine with holistic therapies to promote patient well-being.

Wellness services offered: Individualized care focusing on women’s hormone health, lab testing, general nutritional and supplemental counseling, and mind-body medicine finding the connection between physical symptoms and emotional health.

Areas of specialty: Certified in cognitive behavioral therapy and a reiki practitioner for more than a decade, Osmolinski specializes in family medicine, women’s hormone health, nutrition and emotional wellness. She addresses physical, mental and emotional health naturally, providing personalized, whole-person care for all ages.

Philosophy: “With 20 years in nursing, I’ve seen the deep mind-body connection in healing. True harmony begins with a healthy mind and lifestyle. Every patient is unique, so I take a hands-on, individualized approach to guiding them toward their wellness goals,” says Osmolinski.

See ad, page 55.

ELEMENTAL WELLNESS

60A Werner St., Wernersville 610-750-9447 • ElementalWellnessLlc.com Elemental Wellness is dedicated to deep healing through a holistic approach that integrates mind, body and soul. Offering both individual and group services, Elemental Wellness empowers individuals on their journey to self-discovery and well-being through counseling, yoga, wellness programs and energy healing.

Wellness services offered: Specializing in a variety of holistic modalities, Elemental Wellness provides counseling, Eye Movement Desensitization and Reprocessing (EMDR) therapy, yoga, trauma-informed and somatic yoga, sound bowl healing, Ayurveda, essential oils, reiki and Akashic records readings.

Areas of specialty: Elemental Wellness focuses on trauma counseling (EMDR, internal family systems, dialectical behavior therapy and somatic approaches) and trauma-informed yoga designed to calm and regulate the nervous system through somatic and polyvagal techniques. Additional specialties include Ayurveda for everyday wellness, essential oils, sound bowl healing, reiki and Akashic records healings.

Philosophy: Elemental Wellness was founded on the belief that true healing arises from self-understanding and balance. By integrating counseling and holistic practices, we harmonize the mind, body and soul, empowering individuals to embark on a transformative journey toward healing and personal growth.

See ads, pages 28, 50 and 54.

INTEGRATIVE HEALING ARTS STUDIO

Christina Rossi, MS, LMT 546 Penn Ave., Fl. 2, West Reading 610-451-9577 IntegrativeHealingArtsStudio.org Integrative Healing Arts Studio is a sanctuary for those seeking relief from chronic pain and stress.

Founded by Christina Rossi, MS, LMT, the studio blends holistic therapies and personalized wellness support to heal the body, mind and spirit. Clients benefit from myofascial bodywork, herbal medicine, nutritional support, aromatherapy and energy work. An onsite boutique offers handcrafted candles, herbs, tea blends, crystals and more.

Wellness services offered: Rossi provides myofascial bodywork, energy work, wellness coaching and consulting. She also offers classes in herbalism, aromatherapy, reiki, relaxation meditation and Taoist yoga, along with continuing education for licensed massage therapists.

Areas of specialty: Rossi specializes in integrative bodywork, including myofascial release techniques and a signature massage and reiki service. She combines bodywork and reiki for holistic healing and offers integrative energy work to address chronic pain, stress and emotional imbalances. Rossi also helps identify nutritional imbalances that contribute to physical and emotional distress, supporting whole-body wellness.

Philosophy: Rossi’s approach integrates knowledge, experience and intuitive guidance to support healing. With more than 25 years of experience in herbalism, aromatherapy and energy work—and 13 years as a licensed massage therapist—she empowers clients to restore balance. Recently earning a master’s degree in integrative health sciences, specializing in herbal medicine, she continues to deepen her expertise to enhance the healing process.

See ad, page 54.

May 2025

25

Practitioner Profiles

THE ‘GUERU WELLNESS SPA & CONTINUED EDUCATION Shelly L. Jones, Co-Owner/Founder Christian A. Spriggs Sr., Co-Owner/Founder 16 Greenfield Rd., Lancaster 717-635-1924 or 717-341-0345 TheGueru.com

Based in Lancaster, Shelly Jones and Christian Spriggs of The ‘Gueru Wellness Spa offer a personalized approach to spa care, health and wellness. They cultivate an atmosphere of love, joy and abundance, creating a space where clients can restore balance and well-being.

Wellness services offered: The ‘Gueru Wellness Spa provides a diverse menu of services, including various massage modalities, reflexology, reiki, skin care treatments, outdoor and on-location massage, couples massage, and specialty enhancements such as hot towels, and hand, foot and scalp massage.

Areas of specialty: Spa specialties include massage therapy for oncology, maternal care, sports, deep tissue, hot stone, cupping, stretching, pediatric care, lymphatic drainage, couples massage and corporate wellness events. They also offer CPR instruction and enrichment classes.

Philosophy: “At the heart of our philosophy is a deep commitment to our community, clients and profession. We strive to alleviate stress and pain through expert-level care, fostering open dialogue about physical and mental well-being while empowering clients on their journey to optimal health.”

See ads, pages 12 and 50.

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY Meagan Good, MA, LPC, NPT-C, NLC-P, EP, Founder 699 Wooltown Rd., Wernersville 717-917-7137 • TakeHeartCounseling.com

Take Heart Counseling & Equine Assisted Therapy empowers individuals and families to find hope, healing and wholeness through therapeutic work with horses. Their team of licensed professional counselors partners with intuitive, gentle horses in a peaceful ranch setting, integrating trauma-competent and evidence-based approaches for a uniquely healing experience.

Wellness services offered: Take Heart offers individual counseling, family therapy, virtual therapy, group therapy, corporate retreats and connected horsemanship lessons. The ranch also hosts wellness-focused community events and workshops.

PELVIC FOUNDATIONS

Jennifer Estes, DPT, CEO/Owner Home Concierge Serving Berks & Lancaster Counties 717-723-9270 Kelsey@PelvicFoundations.com PelvicFoundations.com Pelvic Foundations offers personalized, in-home pelvic physical and occupational therapy for women throughout Berks and Lancaster counties. With a holistic, whole-body approach, they specialize in restoring pelvic health through compassionate, hands-on care.

Their mission is to empower women at every stage of life with the tools, education and support needed for lasting wellness and confidence.

Wellness services offered: Pelvic Foundations provides individualized in-home pelvic physical and occupational therapy, including manual therapy, neuromuscular re-education, therapeutic exercise and functional movement training. Each session is customized to meet the unique needs of the client, with a strong emphasis on education, long-term self-care and body awareness.

Areas of specialty: Their expertise includes pelvic pain, incontinence, constipation, prolapse, diastasis recti, orthopedic pelvic conditions and pregnancy/postpartum recovery. They offer a holistic, evidencebased approach to pelvic floor therapy that supports women through all phases of life.

Philosophy: “Each of our counselors has personally experienced the transformative power of equine-assisted therapy and is passionate about sharing it with others,” says Meagan Good, founder. “This inspiration led to the creation of Take Heart, where we foster healing of the body, mind, soul and spirit. Since 2014, we have provided compassionate, highquality care in a nurturing and supportive environment.”

Philosophy: “Pelvic Foundations was built on the values of autonomy, compassion, grace and growth,” says Jennifer Estes, DPT, CEO/owner. “We believe healing happens through personalized care, whole-body awareness and empowering women with knowledge. Our work is guided by purpose, passion and the commitment to nurturing meaningful, restorative connections.”

See ads, pages 40 and 51.

See ads, pages 21 and 57.

Areas of specialty: Their team specializes in autism spectrum/neurodiversity, attentiondeficit/hyperactivity disorder in children and adults, behavioral challenges, depression and anxiety, post-traumatic stress disorder and complex trauma, play therapy, family therapy, and attachment and relationship issues.

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Lancaster-Berks

NALancaster.com | NABerks.com

RESTORED BALANCE CENTER

Tracey Ramirez, DC 2227 Dutch Gold Dr., Lancaster 717-363-0045 DrTracey@RestoredBalanceCenter.com RestoredBalanceCenter.com Restored Balance Center offers gentle, noninvasive care for chronic pain using upper cervical chiropractic, Torque Release Technique, myotherapy and more.

Dr. Tracey Ramirez’ root-cause approach promotes healing, mobility and quality of life through personalized treatment and compassionate, patient-focused care—especially for those that have felt overlooked or misunderstood in traditional healthcare settings.

Wellness services offered: Restored Balance Center is a specialized chiropractic and musculoskeletal wellness center focused on upper cervical specific chiropractic, myofascial release, neuroemotional technique and Myostretching—a proprietary neuromuscular rehabilitation method exclusively available at this practice.

Areas of specialty: Restored Balance Center offers gentle, precision-based chiropractic care for chronic conditions like fibromyalgia, chronic fatigue syndrome, myalgic encephalomyelitis and ElhersDanlos syndrome. Integrating advanced techniques, the practice supports nervous system function, pain relief and healing with compassionate, noninvasive care.

Philosophy: The purpose of Restored Balance Center is to provide highly specialized, noninvasive and results-oriented chiropractic care to individuals suffering from chronic pain and musculoskeletal dysfunction. By combining modern chiropractic techniques with advanced therapy tools and neuromuscular rehabilitation, the practice seeks to restore balance, mobility and long-term well-being for its patients.

See ads, pages 31 and 53.

STRASBURG HEALTH ASSOCIATES Nick D’Orazio, M.D. 181 Hartman Bridge Rd., Ronks 717-687-7541 • DrNickDOrazio@gmail.com

Strasburg Health Associates, led by Nick D’Orazio, M.D., offers holistic and integrative care in Lancaster County. As medical director for several Plain Anabaptist medical centers, D’Orazio is known for his personalized approach, blending traditional and alternative therapies to promote optimal wellness. With more than 45 years in practice— including 12 at Strasburg Health Associates—he continues to expand access to holistic and natural medicine alongside his dedicated team.

Wellness services offered: Board-certified in integrative and holistic medicine, D’Orazio provides a diverse range of treatments, including Ayurveda, intravenous therapy, chelation, homeopathy, herbal medicine, nutritional counseling, detoxification, physical rehabilitation and bodywork.

Areas of specialty: D’Orazio focuses on natural, nonsurgical solutions for whole-body wellness, specializing in Ayurveda; meditation; and treatments for musculoskeletal, endocrine, cardiovascular and psychological concerns, along with the use of natural injections.

Philosophy: With a patient-centered approach, D’Orazio emphasizes listening, collaboration and holistic healing. He prioritizes natural, noninvasive treatments while integrating conventional medicine when needed. Passionate about reducing pharmaceutical reliance, he advocates for sustainable, natural healing methods to empower lifelong health and vitality.

See ad, page 55.

SOUNDWISE HEALTH ASSOCIATES AND SCHOOL OF HARMONIC THERAPY Lana Ryder, Founding Director and Senior Instructor 313 W. Liberty St., Ste. 263-267, Lancaster 610-301-4356 SoundwiseHealth.com

As central Pennsylvania’s premier center for therapeutic sound, Soundwise Health Associates is dedicated to the transformative power of sound, voice and music. Rooted in ancient wisdom and modern science, Soundwise offers a holistic sanctuary for those seeking healing, clarity and deeper connection through vibrational wellness.

Wellness services offered: Soundwise provides a range of therapeutic sound experiences, including private sessions, group gatherings and corporate wellness events—each designed to harmonize the body, calm the mind and uplift the spirit.

Areas of specialty: Their comprehensive seven-month Sound Therapy School trains future sound practitioners in the art and science of sound healing, complemented by ongoing continuing education. Expertise includes one-on-one sound therapy, immersive group experiences and top-tier sound therapy education.

Reflections: “Over the course of sharing the healing power of sound, voice and music for 50 years, I have seen the profound results that brought peace, balance and healing to people. In these times of unsettling changes, sound is a gentle way to empower people to embrace their own innate connection with peace, love and healing amidst the chaos, pain and anxiety,” says Lana Ryder.

See ad, page 57.

May 2025

27

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Feature Story

Women in Bloom Balancing Hormones for Optimal Well-Being

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ormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages.

However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.

Understanding the Hormonal Stages

Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement therapy

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and founder of The Feel Good Again Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause. “Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares.

“Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”

Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”

She explains that progesterone is needed to balance the symptoms of estrogen dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”

Integrated Health Care for the Whole Family

In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of women get postpartum depression after they have a baby,” Maita points out.

“Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”

In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”

Regaining Balance

Although hormonal changes can feel overwhelming, Maita believes that women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance.

“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reabsorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”

Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that

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these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/skindeep.

Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s natural circadian rhythm,” she says.

Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas-based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause unnecessary discomfort. Decreasing inflammation, improving insulin

Ten Minute Pick-Me-Up

With busy schedules and demands for their time coming from every direction, women often struggle to prioritize their own well-being. Anna Cabeca, a triple-board-certified obstetrician-gynecologist, says that dedicating just 10 minutes in the morning for self-care and gratitude can shift our physiology for the entire day. Here are her top recommendations.

• Gratitude, laughter and love are three quick ways to get an oxytocin dose in the morning. Before getting out of bed, identify something you are grateful for, somewhere you saw love the day before and something that made you laugh.

• Hydration is crucial for overall well-being. Keep a glass bottle of water by the bed. Additionally, begin each day with an alkalizing beverage such as mineral water or juices containing citric acid like lemon, lime and orange to reduce acidity and inflammation.

• Movement can diminish stress and help you find balance and positivity. Get outside and do an activity you enjoy like walking, stretching or dancing, even for a few minutes.

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by Carrie Jackson

sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”

Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”

Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”

Alleviating Emotional Effects

While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”

Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers.

“Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”

Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that employers provide support to perimenopausal women by providing more flexible work hours and forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience,

practice mindfulness to acknowledge and accept the physical and cognitive changes, surrender to things out of their control and try to welcome peace and self-kindness with messages such as, ‘I meet this moment with grace’ or ‘I choose peace over perfection.’”

receive positive feedback and learn firsthand about various treatment options. The International Association for Premenstrual Disorders offers free support groups, and Postpartum Support International offers more than 50 free virtual support groups throughout the month.”

Incorporating New Lifestyle Choices

Prioritizing sleep and embracing acceptance can also help ease hormonal transitions. “Restful sleep can significantly enhance mood and allow a woman to cope with changes she may feel she has little control over,” says Wasserman. “I encourage patients to

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Maita notes that mindfulness and gratitude can help shift our overall well-being. “Gratitude has very powerful effects on calming the nervous system, which can help your immune and hormone systems. I love a technique called HeartMath, which is deep belly breathing while focusing on your heart and on someone, a place or something that you are deeply grateful for. We want to be in a calm state to weather these storms,” she advises.

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There is no shame in asking for professional help to manage disruptive mental health symptoms. “Therapy has been proven to be as effective as medication for treating many mental health conditions. Cognitive behavioral therapy, interpersonal therapy, and acceptance and commitment therapy can all help manage symptoms during reproductive changes. Depending on the individual’s history and the nature of their symptoms, eye movement desensitization and reprocessing, dialectical behavioral therapy, and exposure and response prevention may also be beneficial,” Wasserman says.

Cabeca proposes that these life transitions are natural and serve as catalysts for spiritual growth and renewed purpose. “Instead of menopause, the Japanese use the term konenki, which translates to ‘second spring’. It’s a rebirth, not a disease,” she says. “We are energetic bodies, and that energy is best celebrated with grace and humor.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

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Fit Body

The Evolving World of Pilates An Exercise for Every Age and Ability

by Carrie Jackson

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ilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.

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Angela Pawlicki, owner of Amplified Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit. Connecting these attributes is one of its core principles.

“An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains.

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“We teach clients how to breathe through uncomfortable moments and focus on precision and form instead of just the burn.

Pilates builds strength, posture, range of motion and stability, which are key aspects of physical health. The mindfulness, intention and breathwork during Pilates can also help calm the nervous system.”

A Pilates workout combines stimulation and serenity, providing a deep emotional boost. “Mental wellness is found in both the uncomfortable and joyful aspects of Pilates,” says Pawlicki. “The music is in the background so clients are not just moving to the beat, but rather focusing on their bodies and movements. They also find

time to quiet the mind of outside thoughts and focus on being mindfully present to how their body moves.”

The variations in Pilates make it accessible to almost everyone. Pawlicki’s clients range from 13 to 93 years old at all fitness levels.

“A number of our clients are just looking to be healthy, both physically and mentally.

We also see athletes, women who are pregnant or in postpartum, and people healing from injuries such as knee or hip replacements and spinal surgeries,” she points out. “While the basic Pilates apparatuses have remained largely unchanged over the years, the teaching principles have evolved to address the wear and tear our bodies experience from cell phones, computers and seated jobs.”

In recent years, teaching methods have expanded to include group, private, online and hybrid classes that cater to different interests, abilities, goals and schedules.

“Online and virtual classes are a great way to bring Pilates to people that do not have access to it in person, or whose personal commitments do not allow them to attend a class,” Pawlicki says. “This also lets them pause and replay a specific section, which they wouldn’t be able to do in a class.”

Pilates apps offer convenient options for busy individuals. Better Me (BetterMe. world) serves as a comprehensive tracker, allowing users to also record their steps and food intake. Pilatesology (Pilatesology. com) is designed for beginners, offering progressive exercises to help them learn the basics without feeling overwhelmed.

B the Method (BTheMethod.com) caters to those seeking home workouts with minimal equipment, offering options for light dumbbells.

Jesse Masche, co-owner of East Side Pilates, in Milwaukee, uses Pilates to create a community where strength, empowerment and holistic wellness converge. Noting that it is a reliable and versatile exercise for long-term well-being, she states, “Pilates focuses on building core strength, which supports a healthier spine. This leads to increased flexibility and mobility as you

age, which can improve your balance and reduce the risk of falls.”

While trends like wall Pilates and aqua Pilates gain traction on social media, Masche believes that exercises on traditional equipment, such as the reformer, offer the most efficient way to reap the benefits. “Aqua Pilates can provide a soothing atmosphere, but I don’t necessarily think the rewards are the same,” she says. “The reformer is a support system—like a third muscle—to help you utilize the correct muscles for each exercise. The springs hold you up, allowing you to get in the correct position. It also gives you valuable feedback on which muscles you’re engaging.”

The springs on the reformer, chair or tower apparatus can be adjusted based on individual goals. “A beginner may use more spring for support, allowing them to fully engage their entire body and lengthen into the exercise,” Masche suggests. “As they advance, they may decrease the spring to support their own body weight more. Or, they can make it stronger, challenging themselves to resist and engage the spring, stimulating muscle activation. It all depends on their focus and what they want to accomplish.”

Carrie Jackson, a Chicago-based freelance writer and frequent contributor to Natural Awakenings, can be reached at CarrieJacksonWrites.com.

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Healing Ways

Reversing Hair Loss in Women A Review of Systemic and Topical Natural Solutions

by Marlaina Donato

While U.S. Food and Drug Administration-approved over-the-counter topical treatments like minoxidil (generic Rogaine) have shown promising results in promoting hair growth, several side effects, such as facial hair and irregular heartbeat, have been reported by the Mayo Clinic, prompting women to seek alternative options.

To that end, Dr. Mark J. Tager, author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty, offers hope, affirming, “Once the root cause is identified— whether it’s a hormonal imbalance, thyroid dysfunction, chronic stress or a nutrient deficiency—hair regrowth is absolutely possible.”

Systemic Solutions

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“Hair is not essential for survival, so when something is off internally, the body prioritizes vital organs, leaving hair follicles undernourished and struggling to stay in the growth phase,” explains Tager. “At its core, hair loss is just the body’s way of asking for balance.”

H

published in Dermatology Practical & Conceptual, people with FPHL are at a high risk of developing chronic stress, anxiety and depression.

Because our society places so much emphasis on beauty and youth, hair loss can significantly impact a woman’s outlook and self-esteem. According to a 2023 study

Although FPHL is primarily inherited, the contributing causes are highly individual and can include a number of other factors such as thyroid disease, vitamin deficiencies, hormonal imbalances, life transitions (pregnancy, postpartum and menopause), polycystic ovary syndrome, stress, anxiety and the use of chemical-laden haircare products. Because of this complexity, there is no one-size-fits-all solution, but if left untreated, FPHL can lead to permanent hair loss.

air loss among women can occur at any age for various reasons.

However, 30 million Americans from 40 to 60 years old are affected by the most common form, female pattern hair loss (FPHL) or androgenetic alopecia. While it is considered normal to lose 50 to 100 hairs daily, individuals with FPHL notice excessive shedding of 125 or more, as well as an increasingly wider part, progressive thinning and reduced volume.

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When it comes to hair-supportive supplements, separating fact from hype can be challenging, but the popular supplement Nutrafol has demonstrated promising results.

A 2022 study published in the Journal of Clinical and Aesthetic Dermatology evaluated the effectiveness of Nutrafol on male and female pattern baldness. Of the 51 participating premenopausal women with mild-tomoderate hair loss, 79.5 percent experienced significant improvements after 24 weeks of taking a daily Nutrafol women’s formula that contained amino acids, collagen, herbs and vitamins. Researchers concluded that the nutraceutical was effective in improving visible hair growth, volume, thickness, fullness and coverage with less noticeable hair shedding.

To restore the hair’s glory, Cleveland Clinic dermatologist Dr. Shilpi Khetarpal recommends taking a balanced multivitamin every day. Vitamin C promotes collagen production and can help individuals mitigate stress and the elevated cortisol levels that follow.

Excessive cortisol promotes inflammation, which can disrupt cell signaling in hair

follicles and cause an imbalance between estrogen and testosterone.

“Adequate levels of ferritin, the body’s stored form of iron, are crucial for healthy hair growth. Without enough iron, hair follicles struggle to stay in the anagen (growth) phase, leading to increased shedding and slow regrowth,” says Tager, adding, “Inositol, a natural sugar found in a number of forms, can help regulate hormone levels, most notably dampening the androgens that lead to hair loss.”

According to Jolene Hart, a certified health coach and author of Eat Pretty, maintaining good gut health and nutrient absorption are essential for achieving healthy hair. She notes that tahini, shellfish, spinach, beans and pastured eggs are excellent iron sources, especially when paired with vitamin C for enhanced absorption.

Hart also champions the importance of protein, asserting, “If your hair is breaking easily, growing slowly or looking thin, check on your intake of protein, the number one dietary must-have for healthy hair, as it’s the building block of keratin protein, which gives structure to each hair shaft.”

For those that are not allergic, Hart recommends nettle tea due to its anti-inflammatory properties and the presence of micronutrients like silica that support strong hair. Nettle tea also has the ability to block dihydrotestosterone (DHT), a hormone that can contribute to hair loss.

Topical Treatments

A small study published in the peerreviewed journal Cannabis examined the effects of a topical hemp-oil formulation containing approximately three to four milligrams of cannabidiol and minimal amounts of other cannabinoids on 35 adults with patterned hair loss. Over the course of six months, all of the participants experienced some regrowth. On average, there was a statistically significant 93.5 percent increase in hair density. Notably, no adverse effects were reported during the treatment period.

Rosemary oil massaged into the scalp is an age-old practice gaining renewed attention for rejuvenating tired hair follicles. Trina Felber, a clean beauty and health specialist and author of Beauty’s Dirty Secret, recommends mixing a few drops of rosemary essential oil with a carrier oil like jojoba or argan oil and massaging it into the scalp. After 30 minutes, the mixture can be rinsed out.

Felber also recommends applying fresh aloe vera gel directly to the scalp and leaving it on for 20 to 30 minutes before rinsing with lukewarm water. Alternatively, castor oil can be applied overnight, as it contains ricinoleic acid, a natural compound that supports hair follicle health and enhances scalp circulation.

Felber cautions, “If you’re still using endocrine-disrupting hair products and exposing your scalp to chemicals, you’re working against your body, rather than with it.” Her “dirty” list includes two culprits: parabens, which are preservatives that mimic estrogen in the body, leading to hormone imbalances and hair thinning; and phthalates, often labeled as “fragrance” or “parfum”, which are known endocrine disruptors linked to hormonal imbalances that can contribute to hair loss and even metabolic dysfunction.

Marlaina Donato, an author, painter and composer, can be reached at WildflowersAnd WoodSmoke.com.

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Conscious Eating

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e have all experienced that irresistible craving for a crunchy, salty or sweet snack, propelling us to grab a bag of chips or dip into the cookie jar. While these treats might temporarily lift our mood and energy, they can wreak havoc on our hormones. Ultra-processed food (UPF) has gained significant attention for hormonal disruptions, especially in women. A study published last year in Frontiers in Nutrition noted that adolescent girls were also particularly susceptible to hormonal imbalances when their diet was high in UPF.

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Snack favorites such as potato chips or cupcakes are not the only culprits. A 2021 French study published in the Journal of Nutrition reported that UPF accounted for

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37 percent or more of the energy intake for vegetarians and vegans, mainly due to meat and dairy substitutes. Individuals transitioning to a non-meat diet tended to consume more ultra-processed meat substitutes and packaged foods compared to those that had long been vegetarian or vegan. Interestingly, the study also determined that non-meat eaters tended to consume more unprocessed foods and fewer fatty and sweet foods.

It is never too early or too late to make small, daily changes that can positively impact our well-being. “The real magic happens when we choose nourishment over numbness, when we eat in a way that sustains us, not just in the moment, but in the long run,” says Laura Peischl,

a menopause health coach and hormone specialist with certifications in functional medicine and integrative nutrition.

Decoding Cravings

Understanding the reasons behind our cravings can empower us to make healthier choices for our bodies. “Cravings for salty foods can signal cortisol imbalances, adrenal fatigue or mineral deficiencies,” explains Holly DeLong, a registered dietitian nutritionist specializing in functional medicine and founder of Food & Mood. “Cravings for sweets can stem from blood sugar imbalances, high cortisol levels and even low serotonin, our feel-good neurotransmitter.

Cravings for crunchy foods can be associated with repressed anger, iron deficiency or insufficient fiber in the diet.”

Hormonal imbalances can have far-reaching effects beyond estrogen and progesterone. Mindy Pelz, a women’s health specialist and the author of Eat Like a Girl, sheds light on the bigger picture. “If your

adrenals become burned out from constantly making cortisol, your body will also have trouble regulating estrogen and progesterone. That affects your sleep cycle and messes with melatonin, which changes your hunger levels through ghrelin and leptin.

Basically, a single hormone imbalance can start a chain reaction that ends up sabotaging your overall well-being.”

Peischl, the author of Feel Good Menopause: The Essential Guide to Nutrition and Wellness, as well as the facilitator of a menopause support group on Facebook, reminds us that eating carb-heavy snacks without protein or fat can cause blood sugar spikes leading to a surge in insulin and cortisol, followed by a crash that leaves us feeling tired, irritable and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.

For women challenged by infertility, irregular periods, premenstrual syndrome and post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.

Picking Proteins, Ditching Sugar

Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing cravinginducing blood sugar spikes,” explains Pelz.

She also notes that protein contains the raw

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The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including maple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.

According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter production.

Sweet potatoes and lentils offer high-quality, complex carbohydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.

DeLong proposes snacking on blood sugar-friendly chia seed pudding with berries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole.

She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.

Maya Whitman is a regular contributor to Natural Awakenings.

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Line a 9-by-9-inch baking pan with parchment paper.

In a food processor, pulse the dates until a thick paste forms.

Add the almond butter, vanilla and salt and pulse again until thoroughly combined. Add the walnuts, chia seeds, hemp seeds, coconut, chocolate and cacao powder and pulse until thoroughly incorporated.

Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight.

Remove the pan from the freezer and cut the mixture into 12 bars.

Place the bars in an airtight container and refrigerate for up to a week or freeze for up to three months Recipe from Eat Like a Girl courtesy of Dr. Mindy Pelz.

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YIELD: 1 SERVING

1 cup low-fat Greek yogurt 2 Tbsp chia seeds 1 tsp vanilla extract ¼ cup pumpkin puree 1 Tbsp chopped pecans

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1½ cup pitted dates, packed ½ cup almond butter 1 tsp vanilla extract ¼ tsp kosher salt 1 cup raw walnut pieces ½ cup chia seeds ½ cup hemp seeds ½ cup unsweetened, shredded coconut ½ cup non-dairy dark chocolate, chopped ⅓ cup raw cacao powder

PUMPKIN CHIA PUDDING

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CHIA PROTEIN BARS

YIELD: 12 BARS

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materials to build essential hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones.

Pelz recommends grass-fed beef, wild salmon, tofu and quinoa as her preferred protein sources.

In a bowl, combine the Greek yogurt, chia seeds and vanilla extract.

Cover with a lid and refrigerate for at least two hours or overnight.

In a glass, layer the ingredients, starting with ½ cup of chia pudding, followed by ⅛ cup of pumpkin puree, ¼ cup chia pudding, ⅛ cup of pumpkin puree and ¼ cup of chia pudding. Top with chopped pecans.

Recipe courtesy of Holly DeLong.

Inspiration

An Invitation From Mother Earth

by Marlaina Donato

C

When environmental activist Julia “Butterfly” Hill climbed an ancient redwood tree in 1997 to protest the clear-cutting of old-growth forests, she had no intention of living in the forest canopy for two years. This harrowing act of activism not only forged a life-altering relationship with the elements and her inner wilderness, but also inspired a global mission to

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onnections between women and the Earth’s natural rhythms ran deep in ancient civilizations and spiritual traditions worldwide. Women held important roles in agriculture, cultivating the soil and grinding grain. From the village herbalist that brewed roots for ailing townspeople to the Victorian ladies that used floriography (the language of flowers) to convey unspoken sentiments, women’s intimate connection with nature spans millennia. These cultural threads continue to influence our folklore and fairy tales, as well as our reverence for Mother Nature. encourage others to care for the planet in small ways.

The rest of us don’t have to live in a tree to contribute to the environment, but we can begin by repairing our estrangement from Mother Earth. Despite efforts to live sustainably, that innate, energetic umbilical cord connecting us

to the natural world has been severed for too many of us. We go days and weeks without sunlight on our skin or sand between our toes. Spending time outdoors has become a forgotten necessity, and we are paying the price for this alienation between Gaia and our physical bodies.

Taking time to walk the dog, plant a patio flower garden, play on the swings with the grandkids or enjoy a morning coffee on the deck are all simple ways to tap into Mother Nature’s restorative benefits.

Planning a camping trip, attending a plant identification workshop or taking lunch breaks outside can have profound effects on our neurotransmitters, hormonal rhythms and morale. Reestablishing this connection enables us to remember our ancient roots, which, in turn, nourishes a brighter tomorrow.

Marlaina Donato, an author, painter and composer can be reached at WildflowersAndWoodSmoke.com.

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eenage girls are at a pivotal stage in life when their identities, values and futures are being shaped. It is essential that the language and messages they receive are filled with hope, strength and empowerment. According to Victoria Kar, a holistic psychologist and celebrity coach, one of the greatest gifts we can give our teens is to say, “The world needs what you have to offer, exactly as you are. Embrace your story, your voice and your journey.”

There are innumerable examples of young women that have shaped their own paths, from Malala Yousafzai’s courageous advocacy for girls’ education to Billie Eilish’s unapologetic uniqueness in the music industry. These women redefine success on their own terms, demonstrating that individuality is something to be celebrated.

To empower young women, we must create nurturing environments that foster their development.

“While external validation like praise and approval can feel rewarding in the moment, it is self-awareness and confidence that create lasting fulfillment,” Kar explains. “As we fill our teens’ minds with nurturing words, we need to remind them that confidence isn’t about being perfect; it’s about trusting ourselves, embracing growth and standing firm in what we believe in.”

A Supportive Environment

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According to Yasmine Saad, Ph.D., a licensed clinical psychologist in New York City, one of the most important things parents can do for their teenagers is to acknowledge their talents and strengths and reflect those qualities in them. It is vital for parents and guardians to align their goals with their children’s natural inclinations.

Mindful Social Media

Social media can be a double-edged sword, serving as a tool for connection, as well as a source of anxiety. To help teens mindfully navigate their online activities, we need to reduce the pressure they might be feeling to conform to societal norms. Saad recommends that parents encourage their teens to curate a positive social media feed that inspires, uplifts and supports their well-being.

“The best way to teach our teens healthy ways of using social media is to model it,” Saad remarks. “Being mindful of our own social media usage and reflecting that to our teen is best. Also, instead of limiting their usage, it is more beneficial to focus on what our teens value. For example, if you and your teen value family time at dinner, you might say something like, ‘I really want us to have an intimate conversation, and we can’t do that with our phones on.’”

Unstructured Time

Teens often feel overwhelmed by packed schedules filled with academic, extracurricular and social expectations. To relieve this tension, encourage them to prioritize time for enjoyable activities such as spending time in nature, drawing, dancing or simply relaxing with friends.

“Our teens will do what they value,” explains Saad. “By understanding their values as parents, we can meet them where they are and find ways to have unstructured fun together to explore creativity, build resilience and experience joy without the pressure of productivity.”

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“For example, if your teen values quality time together, offer to help with cleaning chores, creating an opportunity to connect,” says Saad. “Building a supportive and nurturing environment is essential for helping young teens thrive. Encouraging open dialogue about struggles, dreams and aspirations helps build trust and confidence. When our teen feels heard and accepted, they’re more likely to embrace their true selves and take bold steps toward their dreams.”

Emotional Self-Care

Self-care goes beyond bubble baths and face masks; it is about nurturing mental health, emotional well-being and overall balance.

Teens need to understand that rest, reflection and time for themselves are necessary for long-term happiness and success.

Saad suggests, “Find fun ways to nurture well-being together. This not only supports our teen’s mental health but also fosters deep connections and feelings of safety.”

Beyond Compare

In an era of constant comparison, especially via social media, teen girls can feel pressured to measure up to others.

This competitive culture fuels feelings of inadequacy and insecurity. “By focusing on progress rather than flawless outcomes, our teen can develop self-assurance, creativity and the motivation to keep striving,” Kar advises. “We can approach challenges as learning opportunities, reminding ourselves and our teen to approach life through the lens of progress, not perfection. Perfection is a myth; progress is an achievable goal.”

“Our children are here to help us evolve as human beings in the world; therefore, nurturing their health and well-being is a two-way street,” observes Saad. “Let’s inspire them to define joy, success and happiness on their own terms, as we do the same for ourselves. In a world that constantly asks us all to measure up, we can help our teens realize that true worth is not found in a checklist, but in the beautiful, everevolving story of who we are.”

Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinaConnors.com/kids-corner.

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orkout clothing and activewear are prized for their comfort, stretch, durability, moisture-wicking and quick-drying properties, but these garments also contribute to the growing prevalence of microplastics in our water supply, eco-systems and bodies. One problem is the synthetic nature of gym attire. Fabrics like polyester, nylon, acrylic and spandex are non-biodegradable, fossil fuel-dependent and shed a significant number of microfibers during manufacturing, wearing and washing. A 2019 study published in Scientific Reports estimated that 640,000 to 1,500,000 microfibers were released during each washing machine cycle, depending on the type of garment.

Small but Pervasive

Microfibers, a common type of microplastic, are tiny plastic particles smaller than five millimeters, while nanoplastics measure from one to 1,000 nanometers. They are released into the

environment whenever larger pieces of plastic break down, and they end up virtually everywhere, from the ocean depths to the air we breathe. Once in waterways, these minuscule particles are mistaken for food by aquatic life, harming marine species and ultimately entering the food chain that reaches our plates.

Research has revealed that nano and microplastics (NMPs) infiltrate human tissue, including the lungs, placenta and blood. They also build up in the body. A study published in Environmental Science & Technology estimates that by age 18, individuals have an average of 8,300 microplastic particles in their tissues, and by age 70, this accumulation surpasses 50,000 particles.

An increasing body of research suggests a link between plastic exposure and human health conditions. A review of data published in the International Journal of Molecular Sciences presented evidence that NMPs accumulate first in the gastrointestinal tract and later in other tissues, including the brain. A number of effects have been demonstrated, including alterations to the balance of gut microbiota, intestinal barrier permeability (leaky gut), oxidative stress, inflammation, neurotoxicity and behavioral disturbances.

A 2023 study published in Frontiers in Endocrinology reported toxic effects by NMPs on the endocrine system.

Eco-Friendly Fabrics

In response to the growing concern about NMPs and microfiber shedding, several activewear and textile brands are pioneering eco-friendly materials that do not compromise on performance. Here are a few examples.

• Organic cotton is breathable, soft and biodegradable. While it may not wick away perspiration as effectively as polyester, advancements in cotton blends have enhanced their suitability for active lifestyles.

• Lyocell, derived from sustainably harvested hardwood pulp, is a soft,

hypoallergenic, lightweight, breathable, moisture-wicking and biodegradable semi-synthetic fiber used in a number of different textiles.

• Recycled polyester uses post-consumer plastics like water bottles to create fabrics. Although it still sheds microplastics, this option reduces virgin plastic production.

• Bamboo fabric is naturally antibacterial, moisture-wicking and biodegradable. Look for manufacturers that follow sustainable production practices.

• Merino wool offers breathability, temperature regulation and odor resistance, making it an excellent natural alternative for workout gear.

Minimizing Microfiber Shedding

When laundering synthetic activewear, follow these simple steps to reduce microplastic release.

• Wash less frequently. Instead of washing sweaty clothes after every workout, allow them to air-dry and reuse them once in a while.

• Wash on low heat. High temperatures weaken synthetic fibers, causing them

to release more microfibers. Opt for cold- or low-temperature washes.

• Use a short, gentle cycle. With less agitation, fabrics tend to remain intact, reducing microfiber shedding and extending the life of the garment.

• Skip the tumble dryer. Hanging clothes to air-dry will significantly reduce fiber shedding.

• Place synthetic garments in a microfiber filter bag. During the laundry cycle, these bags will capture microfibers, preventing them from washing down the drain.

• Install a microfiber filter for the washing machine. This will eliminate the need to presort the laundry, while stopping microfibers from flowing out with the water.

• Use a microfiber laundry ball: These innovative laundry balls will reduce the number of loosened microfibers entering waterways.

Our bodies deserve health; our planet deserves care; and our communities deserve to thrive. When shopping and caring for activewear, consider its impact beyond the gym.

Tom Whittle is the national publishing manager of Natural Awakenings magazine.

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hen an older dog loses its usual appetite, it could be a sign of underlying health issues like sore teeth or memory loss. A 2022 study published in Topics in Companion Animal Medicine revealed that reduced eating in older dogs can lead to muscle loss, fatigue and an increased susceptibility to illness.

Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.

Causes of Appetite Loss

According to the Journal of the American Animal Hospital Association, senior dogs often stop eating because they are sick or in pain. A wide variety of conditions can diminish their appetite.

• Dental issues, such as gum infections, decayed teeth or broken molars, can make chewing painful. Dogs

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experiencing oral discomfort may avoid eating altogether, especially if their food is hard or dry.

• Kidney disease, a common condition in older dogs, often leads to nausea and a decreased appetite, prompting them to drink more water, lose weight and feel tired.

• Liver disease can further reduce appetite by causing vomiting, jaundice and overall weakness.

• Bloating, diarrhea or acid reflux may dissuade dogs from enjoying their usual meals.

• Cognitive dysfunction syndrome, similar to dementia in humans, can cause confusion and behavioral changes, thereby disrupting their eating habits.

• Joint pain from arthritis can make it difficult for a dog to bend down to eat, leading to reduced food intake.

• Stress and anxiety trigger the release of cortisol and other hunger-suppressing hormones. According to holistic pet health coach and senior dog expert Sandy Reynolds, these hormones can create a vicious cycle where stress reduces appetite, which, in turn, negatively impacts gut health, further diminishing a dog’s interest in food.

Appetite Boosters

Enhancing the smell and taste of food can motivate a senior dog to eat. Reynolds suggests adding warm water, bone broth or other liquids to a dog’s meal to improve flavor and make chewing easier. Bone broth provides essential nutrients, while probiotic-rich goat’s milk or kefir supports digestion. Gut health is pivotal, as a healthy digestive system can improve appetite.

Reynolds also recommends green tripe because it has natural enzymes and good bacteria, as well as scrambled eggs for highquality protein and healthy fats. Soothing herbs like slippery elm and marshmallow root can also alleviate digestive discomfort, making mealtimes more enjoyable.

Stress Reducers

For brain health, Reynolds suggests incorporating calming ingredients into a dog’s diet such as cannabidiol (CBD) oil, chamomile, valerian root or concentrated liquid extracts made from medicinal mushrooms like reishi and chaga. “Using a PEMF [pulsed electromagnetic field] mat can also work wonders in calming the senior dog and encouraging them to eat,” she adds.

Environmental factors also play a role in appetite. Maintaining a regular routine and feeding dogs in a calm, quiet setting can contribute to their sense of safety.

Occasional hand feeding can reassure and encourage them to eat. Reynolds recommends trying white noise machines, calming essential oils or pheromone diffusers to reduce anxiety during mealtime.

Signs of Trouble

A brief loss of appetite is generally not cause for concern. However, pet parents should look for signs of a more serious issue, which would require immediate veterinary intervention. “If a senior dog hasn’t eaten for more than 24 to 48 hours, seems very sick or has eaten something harmful, don’t wait to get help,” Reynolds advises.

Other concerning symptoms include rapid weight loss, vomiting, diarrhea, lethargy and dehydration.

“Whenever a senior dog is not eating or drinking, try offering water with a splash of goat’s milk or low-sodium chicken broth,” she suggests. Keeping a journal of eating patterns and symptoms can help veterinarians identify underlying issues and recommend suitable treatments.

Complementary Treatments

Holistic methods can complement traditional veterinary medicine and support recovery, but they cannot replace life-saving treatments. “When caring for a senior dog, it’s not about choosing one over the other—it’s about combining the strengths of both,” Reynolds explains.

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A holistic approach might include a fresh, whole-food diet tailored to a senior dog’s needs, supplemented with medicinal mushrooms, CBD oil and herbal blends to boost the immune system, reduce inflammation and support organ function. Supplements like omega-3 fatty acids contribute to joint health, while probiotics aid digestion.

Pain management is another area where holistic care can be of assistance. “A mix of regular and holistic therapies helps keep senior dogs comfortable without just using medications,” Reynolds shares. While non-steroidal, anti-inflammatory drugs can alleviate arthritis symptoms, undenatured type II collagen, turmeric and herbal supplements can support joint health over time.

Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet.

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Calendar of Events

Center, 2227 Dutch Gold Dr, Lancaster. 717363-0045. RestoredBalanceCenter.com.

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

Friday, May 2

Beauty and Hope – 5-9pm. Holistic wellness fundraiser featuring local artisans, herbalists and natural product vendors. Proceeds benefit a beloved local husband’s kidney cancer treatment. Support healing, community and conscious living. Free. Hosted

by Lancaster Luxe Lashes and Save Yourself Wellness, 805 Estelle Dr, Ste 108, Lancaster.

717-725-3353.

Saturday, May 3

Blooms & More Festival – 9am-1pm. Locally grown organic vegetables, herbs and flower plants available for purchase, plus silent auction, vendors of craft and woodworking items, thrift shops, food and baked goods.

Free to attend. Cornwall Manor Retirement Community, park at 2596 Cornwall Rd, Cornwall. 717-276-0640. CornwallManor.org.

Open House – 11am-3pm. Spring into wellness with a collective of providers who offer a minuet of wellness services. Free.

ADA Accessible Entrance/Restroom. Indigo Healing Arts Studio, 2215 Dutch Gold Dr, Lancaster. 717-803-5537. IndigoHealing ArtsStudio.com.

Opening Day at Purple Rain Lavendar Farm – 11am-3pm. Celebrate lavender farm market season with pick-your-own lavender, fun activities and workshops and education for adults and children. Purple Rain Lavender Farm, 3421 McCommons Rd, Churchville, MD. For info, call 410-459-8052.

PurpleRainLavenderFarm.com.

Tuesday, May 6

Coping with the Loss of a Parent or Sibling – 6:30-8pm. Via Zoom. Are you grieving the death of someone you care about?

Would you like to talk with others who have experienced a loss? This meeting includes a presentation and an informal time to talk with others. Free. Pathways Center for Grief & Loss. 717-391-2413 or 888-282-2177.

HospiceCommunity.org.

Wednesday, May 7

Cooking Class: Cake Decorating, Mother’s Day Bouquet – 6-8pm. Ages 16+. Join Pastry Chef Stephanie Wilette for a hands-on cake decorating experience where you’ll create a stunning, personalized mini-cake that’s perfect for gifting or enjoying your-

46

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self. BYOB. $90pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890.

ZestChef.com.

Saturday, May 10

Homefields at Manor Market – 9am-1pm.

Visit the Homefields stand to learn more about Homefields CSA benefits. Manor Market includes farm stands, bakers, artisans and more. Manor Market, 321 Manor Ave, Millersville. Homefields.org.

Intro to Faith-Based Functional Medicine – 10am-12pm. Jessica Momose, nurse practitioner and founder of Ebenezer Wellness, shares the basics of viewing health from a faith-based, functional medicine perspective, leaving participants empowered with practical ways to get started. $40/includes workbook. RSVP: Jessica@Ebenezer WellnessLlc.com.

Kids Cooking Club: Brunch for Mom or Your Special Person – 10am-1pm. Ages 7-12. Take a break for yourself and let your kids come hang out in our kitchen with our amazing Chef Instructor Gwen Eberly. She will be teaching them how to make this fun and delicious brunch for you to eat together. Hands on. $90 per child and 1 adult. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz.

717-435-8890. ZestChef.com.

Spring Organic Market and Plant Sale – 10am-3pm. Step inside Rodale’s greenhouses to shop for seedlings. Experienced gardeners will be available to answer gardening questions and expert advice along with vendors offering botanical products, local honey, crafts and more. Food trucks on site. Rodale Institute, 611 Siegfriedale Rd, Kutztown.

610-683-1400. RodaleInstitute.org.

World Migratory Bird Day – 10am-2pm.

Learn about and celebrate the wonders of bird migration, threats that birds face, and how you can help and meet local organizations involved in bird conservation.

Free. Middle Creek Wildlife Management Area, 100 Museum Rd, Stevens. 717-733-1512. https://tinyurl.com/5fh9efdy.

Monday, May 12

Grand Opening Restored Balance Center – 11am-4pm. In honor of National Fibromyalgia Day, learn about specialized fibromyalgia care and experience free demos: Myostretching, full-body health scans, and free pre-scheduled relaxation sessions and 15-minute consultations. Restored Balance

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Tuesday, May 13

Cooking Class: Spring Farm to Table Dinner – 6-8pm. Ages 16+. Join Chef Joe Hall and learn to create a delicious farm-to-table dinner using the freshest seasonal ingredients. He will guide you through preparing a flavorful, seasonal menu, teaching you simple techniques to enhance the natural flavors of your ingredients. Hands on. BYOB. $95pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Wednesday, May 14

Newly Bereaved Program – 2-3:30pm. If a loss was recent, this 3-wk series provides an overview of common grief responses and will help identify coping tools. Space limited, registration required. For info/to register: 717-391-2413 or 888-282-2177 by 5/7 to discuss with a Bereavement Counselor. Pathways Center for Grief and Loss.

HospiceCommunity.org.

Snack & Chat – 6:30-7:30pm. Learn about Simple Funeral’s new funeral home concept, plus learn about wills, POAs and more.

Free. RSVP to 717-664-1500 by 5/9. Held at The Mill 72 Bake Shop & Cafe, 45 North Main St, Manheim. SimpleFuneralsPA.com.

Saturday, May 17

NeuroHarmony: Equine Social Adventures & Sensory 101 – (times vary by age group). Kids 5–18 learn emotional and social skills through animal activities, games, and crafts while parents attend Sensory 101 to gain practical tools for support. Unique workshops all summer. $25. Registration required. Take Heart Counseling & Equine Therapy, 699 Wooltown Rd, Wernersville.

TakeHeartCounseling.com.

Workshop: Organic Gardening 101 – 10am12pm. Learn about starting seeds, maintaining a regenerative organic garden, and everything in between. We will cover equipment, soil blends, watering, weeding, fertilizing, and answer your backyard garden questions. Wear comfortable shoes to explore the gardens and the Founders Farm. $35pp. Rodale Institute, 2056 Minesite Rd, Allentown.

610-683-1400. RodaleInstitute.org.

Women’s Wellness Day – 11am-3pm. Enjoy a day for you! Yoga - 11am-12pm, $15.

Kampus Production/ Pexels.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.

Sunday, May 18

Adoptable Pet Meet & Greet – 11am-2pm.

Zoe’s House Rescue invites the community to meet lovable adoptable dogs, learn about the adoption process, and explore ways to get involved—whether by volunteering, fostering, or donating. Free to attend.

Kimberton Whole Foods, 810 Knitting Mills Way, Wyomissing. 610-484-4421. Kimberton WholeFoods.com. ZoesHouseRescue.com.

Monday, May 19

Coping with the Loss of a Child of Any Age – 6:30-8pm. Via Zoom. For those grieving the death of a child of any age. Includes a presentation and an informal time to talk with others. Free. To register: Pathways Center for Grief & Loss. 717 391-2413 or 888282-2177. HospiceCommunity.org.

Tuesday, May 20

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

Wednesday, May 22

Cooking Class: Mediterranean Mezze Madness – 5-8pm. Ages 16+. Embark on a culinary journey through the Mediterranean. Explore vibrant and diverse flavors of the region’s iconic small plates. Learn to create an array of delicious mezze dishes inspired by the sun-drenched shores of Greece, Turkey, Lebanon, and beyond.

Hands on. BYOB. $95pp. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-4358890. ZestChef.com.

Sound and Crystal Reiki Group Healing Circle – 5:30-7:30pm. Experience deep energetic renewal – release stress, restore inner calm, and receive powerful clarity for your next steps. Prepare to leave feeling lighter, peaceful, replenished and aligned with exactly what you need to move forward. $50. BeU Complete at Shivaya Healing Arts, 206 N Broad St, Lititz. 717-723-9528. TansyRodgers.com.

Friday, May 24

Workshop: Photography on the Farm – 10am-12pm. After in-depth education, participants will have time to photograph or film each other and return to the classroom for a demonstration on importing, editing, and exporting. Feel free to bring your own camera, including phone cameras. All skills welcome. $35pp. Rodale Institute, 2056 Minesite Rd, Allentown. 610-683-1400. Rodale Institute.org.

Wednesday, May 28

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.

Friday, May 30

Brigitte Tohm/ Pexels.com

Mixxed Fit Class - 1-2pm, $15 and Make your own Herb Pyramid Pot Workshop, 12-2pm, $30 includes herbs and all materials. To register, email Pam@PurpleRainLavenderFarm.com or call 410-459-8052. PurpleRain LavenderFarm.com.

Homefields CSA Opening Day – 11am6pm. Saturdays 9am-1pm. Opening day for members with a limited number of day passes available throughout the season.

Memberships are available online at info@ homefields.org or 717-871-3110. Homefields, 150 Letort Rd, Millersville. Homefields.org.

cer patients and their caregivers. Sharing optional. No experience necessary. To register call Penn Medicine/LGH at 717-5444636 or register online at LGHealth.org.

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Cooking Class: World of Asian Stir Fry – 6-8pm. Ages 16+. Explore the bold and vibrant flavors of Asian cuisine as she teaches you the art of creating delicious stir-fry technique, from selecting the freshest ingredients to mastering the balance of flavors and textures. Hands on. BYOB. $90pp.

Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

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.

Save the Date 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.

Plan Ahead Friday, June 13

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.

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. $2400 plus airfare. For information, visit KulaKamalaFoundation.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 can-

July 10 thru November 23

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. 717-393-4713. WriteFromThe Heart.us.

Classifieds 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.

For Rent 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.

Opportunity VOLUNTEER WITH HOSPICE & COMMUNITY CARE – Opportunities include Home Hospice, Senior Living Facility Visitors, Bereavement, Hospice Inpatient Center, foyer volunteers and special projects, such as fundraising and community relations. Contact Volunteer Services at 717-295-3900 or info@HospiceCommunity.org.

May 2025

47

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Ongoing 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.

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.

KulaKamalaFoundation.org/calendar.

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.

Hot Yoga; Hot 26/2 – 7-8:15pm. A series of 26 poses, each stretching a specific area of the body in the order which they should be stretched. Every class will focus on the same sequence of poses. Bring a yoga mat, towel and water. $15. Bldg 7 Yoga, 220 N Park Rd, Bldg 7, Wyomissing. Bldg7Yoga.com.

Wednesday 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 Creative Power Vinyasa Yoga – 5-6pm.

Spice up your practice and free your spirit with unique standing flows, deep seated stretches, core work, yoga philosophy, and a long relaxation. Intermediate-advanced level, everyone welcome, experience helpful. $10 cash or $12 PayPal. Campus Yoga at James Street Mennonite Church, 323 W James St, Lancaster. 610-301-6510.

CampusYogaPA.com.

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 opportunity 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.

WestEndYogaStudio.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: BumblingCircusWorkshop@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.

KulaKamalaFoundation.org/calendar.

Saturday 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 sessions. $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.

May 2025

49

Community Resource Guide

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

Wise Words

LASTING WISDOM FOR WOMEN

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

Acupuncture

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

Discover your body’s natural ability to h eal with th e supports of acupuncture and herbal medicine.

Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 23.

Bodywork

CIRCLE OF LIFE MASSAGE & WELLNESS 918 N Reading Rd • Ephrata 717-335-2338 CircleOfLifeWellness.com

Conscious Eating

CACAO BANANA YOGURT BOWL

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 41.

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 12.

More Health Briefs and Global Briefs 50

Lancaster-Berks

NALancaster.com | NABerks.com

Chiropractic

A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com Prov i d i n g a n a rray o f therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998 BlueSkiesChiroHealth.com Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specif ic adjustments to support the body for benefits that will last.

DR. SUPER’S HOUSE OF HEALTH 2209 Quarry Dr, Ste B-21 • West Lawn 610-601-9011 DrSupersHouseOfHealth.com

At Dr. Super’s House of Health, we believe in a personalized approach to health care. We do things the right way, all the time, every time. Discover the healing power that lives within you and take control of yo u r h ea l t h a g a i n . A l s o offering massage and lymphatic drainage.

What you do makes a difference, and you have to decide what kind of difference you want to make.

—Jane Goodall

HEATH CHIROPRACTIC & WELLNESS CENTER LLC

Clinical Aromatherapist

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

INSHANTI

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 Te c h n i q u e , Q u a n t u m Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 33.

Trust a nationally certif ied aromatherapist specializing in clinical consultations. Deb can wo rk d i re c t l y w i t h yo u r 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 f rom the farmers, half- and full-day education courses with certification are offered. See ad, page 17.

LINK CHIROPRACTIC CLINIC

Coaching

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 17.

TRI-COUNTY CHIROPRACTIC

990 Benjamin Franklin Hwy E Douglassville • 610-385-1444 3109 Old Philadelphia Pike • Bird in Hand 717-929-0059 TriCountyChiropracticOfDouglassville.com Dr. Kisla and her team are committed to helping patients improve their overall health and manage concerns such as back and neck pain, headaches, and muscular tightness and tension through state-of-the-art spinal adjustments, spinal decompression, massage and bodywork, nutritional and fitness counseling and more.

See ad, page 21.

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

FUNCTIONAL HEALTH OF LANCASTER

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 E l i z a b e t h i s a ce r t i f i e d functional medicine health coach and a certified neurolin guistic programmin g 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 38.

ELEMENTAL WELLNESS

60A Werner St • Wernersville 610-750-9447 • ElementalWellnessLlc.com Elemental Wellness offers trauma-informed counseling rooted in EMDR, IFS, DBT and somatic practices.

Focused on nervous system regulation and emotional healing, sessions guide clients toward balance, selfdiscovery, and lasting well-being through a compassionate, integrative approach. See ad, page 28.

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.

GROW YOUR BUSINESS

Counseling CHELSEA HARRIS COUNSELING LLC

122 W Lancaster Ave, Ste 207 Shillington • 484-898-5063 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 AnimalAssisted Therapy, Chelsea provides a safe, supportive space to explore emotions, develop healthier coping strategies and navigate life’s challenges.

CAN’T FIND WHAT YOU’RE LOOKING FOR? 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).

This magazine is a healthy-living highway. Where’s your billboard?

717-399-3187 May 2025

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Cuddle Therapy

Counseling

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 f rom children through adulthood to f ind hope, healing and wholeness through therapy sessions with trained clinicians and the intuitive partnership of horses. See ad, page 40.

Cryotherapy 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 7.

Culinary Arts

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.

Dentistry DAVID A. SCHWARTZ, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910 SchwartzFamilyDental.com

We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, non-surgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain and headaches. Visit our website to learn more. See ad, page 43.

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

We are a fullservice family dental practice providing 100% mercury-f ree restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 7.

DNA Testing ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 4.

Eco-Friendly Cleaning 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 f ree consultation today. See ad, page 18.

Energy Enhancement System TWIN VALLEY HOLISTIC HEALTH Britt Stratton, Traditional Naturopath 2403 Main Street, Suite B • Narvon 484-262-9020 TwinValleyHealthAndWellness.com

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

End-Of-Life Care

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 f inal 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 13.

There’s no way to be a perfect mother, and a million ways to be a good one.

—Jill Churchill

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Lancaster-Berks

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M

M

KUHN FUNERAL HOMES

Laura Adamo, LFD Specializing in Green Burial 739 Penn Ave • West Reading 646-522-7119 Laura@KuhnFuneralHomes.com KuhnFuneralHomes.com 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 PRESENTED BY alternatives at Adamo end-of-life – Laura whether traditional, cremation or home Licensed Funeral Director funerals. See ad, page 23. and Green Burial expert in Berks County.

PEACEFUL PASSAGES

RESTORE YOUR ENERGY

Deb Gallagher, RN, AP Lancaster 717-203-9666 RestoreEnergy12@gmail.com RestoreYourEnergy.org Experience Eden Energy Medicine, a practice created

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

Farm/Farmers Markets

HOMEFIELDS Elena Snyder, LPN Come learn about green 150burial Letort Rd • Millersville 215-859-2556 717-572-2719 Facebook/PeacefulHospiceCare options for natural interment.

Homef ields With over 20 years experience Discover how you or your loved ones Care Farm, in hospice end of life care, Lancaster can beprovides laid to rest with nature.

Elena personalized, County’s hands-on, end-of-life comfort See which cemeteries longestcare services such as nursing offer this running CSA, is Pennsylvania Certif ied c a r e , locally. companionship, option Organic, offering 300+ vegetable, fruit, and education, emotional support herb varieties May–Nov. Celebrating 30+ years, and spiritual guidance Homef ields provides vocational training, through life’s final journey. volunteering, and employment for people of all abilities. Homefields is a 501(c)(3) nonprofit SIMPLE FUNERALS organization.

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.

P l a n n i n g , p re - p l a n n i n g , c re m a t i o n , traditional and green burial services are available. See ad, page 39.

Energy Healing beU COMPLETE

Tansy Rodgers Lancaster • Virtual 717-281-1102 • TansyRodgers.com Ta n sy u n d e rs t a n d s t h e 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.

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 R o d a l e Institute is a 501(c)(3) nonprof it 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 14.

Fibromyalgia

RESTORED BALANCE CENTER

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 fo c u s e s o n h e l p i n g yo u 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 31.

Functional Medicine FUNCTIONAL HEALTH OF LANCASTER

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 38.

KULP NUTRITION & WELLNESS

Dr. Donna Kulp, DC, DACBN, IFMCP 52 Morgantown Road • Reading 610-208-0404 KulpChiropractic.com Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of illness by considering individual biochemistr y, health histor y, genetics, lifestyle, exercise, and stress to create customized wellness programs for all body systems, including the immune, endocrine and gastrointestinal systems. See ad, page 35.

ORGANIC FIELD D Raise your words, not voice.

JULY 21 | 8:30AM–3:30PM | KUTZTOW

Rodalethat Institute’s researchers ItJoin is rain grows flowers,and expert our annual Organic Field Day to learn the late not thunder. of our farming trials and visit nearly 20 demon stations on our 386-acre experimental farm.

—Rumi to interact one-on-one You’ll have the opportunity Rodale Institute experts and learn about a wide var of research and demonstration projects, all focuse 53 May 2025 organic agriculture!

Sign up at RodaleInstitute.org/FieldDa

Functional Neurology

Holistic Wellness

221 Granite Run Dr • Lancaster 717-299-9600 LancasterBrainAndSpine.com

Molly Kauffman AYS, C-IAYT, CPT 610-462-9994 Bewellliving.net

LANCASTER BRAIN & SPINE

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 16 and 33.

Herbalism/ Herbal Medicine

GREEN ENCHANTMENTS, LLC

Cara Marino OTR/L and Holistic Herbalist 860-604-5125 Cara@GreenEnchantments.com GreenEnchantments.com Green Enchantments offers Holistic Herbal Medicine from an Occupational Therapist mindset in order to provide 100% handmade organic and/ or ethically sourced remedies to promote physical, emotional, and spiritual quality of life utilizing internal and external approaches. We additionally offer individualized consultation services using a complementary perspective of allopathic and holistic education.

HERBS FROM THE LABYRINTH

Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517 HerbsFromTheLabyrinth.com Longtime Herbalist Sarah Preston crafts s m a l l - b a tch h e rb a l 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 40.

BE WELL LIVING

FREE ONLINE CALENDAR - Just scan the code to get started 54

Lancaster-Berks

Jacquelyn Donati, LMT, dõTERRA Wellness Advocate 610-781-7310 Jackies.Oil.Connection@gmail.com My.DoTerra.com/bluemountainmassage

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.

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 f ree classes or to schedule a personal wellness consultation.

CIRCLE OF LIFE MASSAGE & WELLNESS

RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE

918 N Reading Rd • Ephrata 717-335-2338 CircleOfLifeWellness.com

Ex p e r i e n c e h o l i s t i c 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 41.

ELEMENTAL WELLNESS

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

Blending ancient wisdom with modern practices, the practitioners at Elemental Wellness offer reiki, Ayurveda, sound bowl healing, trauma-informed yoga and Akashic Records readings. Individual and group sessions support energetic alignment, inner peace, and deep mind-body-spirit healing for sustainable wellness and personal transformation. See ad, page 28.

INTEGRATIVE HEALING ARTS STUDIO

Christina Rossi, MS, LMT (MSG006469) 546 Penn Ave, 2nd Fl • West Reading 610-451-9577 IntegrativeHealingArtsStudio.org

Post your calendar events in the

JACKIE’S OIL CONNECTION

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.

NALancaster.com | NABerks.com

Homeopathy 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.

Human Design

TRELLA DUBETZ, HUMAN DESIGN PRACTITIONER TrellaDubetz.com IG: @akashicreflector

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

Hypnosis 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.

YOUR QUANTUM HEALING EXPERIENCE

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 e m o t i o n a l a n d p hys i c a l 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.

Integrative Medicine AQUA BLUE WELLNESS

Dr. Peter Hurtubise, DO 2435 Old Philadelphia Pk • Smoketown 717-656-8615 AquaBlueWellnessCenter.com Dr. Hurtubise offers integrative family medicine in Lancaster County, blending over 23 years of m e d i c a l ex p e r t i s e w i t h 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 29.

MIDDLEWAY WELLNESS

Comprehensive Holistic Primary Care Mary Ellen Francescani, CRNP, IFMT Jane Snyder, CRNP, IFMT 101 Good Dr • Lancaster 717-744-0532 MiddleWayWellness.net At MiddleWay Wellness, w e c o m b i n e conventional, integrative, and functional medicine to d e l i ve r a h o l i s t i c , 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 6.

STRASBURG HEALTH ASSOCIATES

IV Therapies

Brenna Osmolinski, F-NP 181 Hartman Bridget Rd • Ronks 717-687-7541 BrennaOsmolinski@gmail.com

AQUA BLUE WELLNESS CENTER

A dedicated family nurse practitioner, Brenna blends traditional medicine with integrative therapies to support the overall wellbeing of her patients. Her s e r v i ce s i n cl u d e fa m i l y 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.

We offer a range of IV hydration vitamin an d mineral therapies to support your well-being. IV t h e ra p i e s c a n s u p p o r t hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 29.

STRASBURG HEALTH ASSOCIATES

Nick D’Orazio, MD 181 Hartman Bridge Rd • Ronks 717-687-7541 DrNickDorazio@gmail.com Physician board certified in i n te g ra t i ve a n d h o l i s t i c medicine employs a wide variety of treatment modalities including Ayur veda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.

WALNUT GROVE FAMILY MEDICINE & WELLNESS CLINIC

Mary Tierney, MD 3100 Willow Street Pk • Willow Street 717-723-9104 WalnutGroveFamilyMed.com With a patient-first approach using science-based research to guide treatment plans along with supplementary modalities, we help our patients achieve and maintain optimal health and wellb e i n g . Prov i d i n g fa m i l y and sports medicine, acupuncture, infrared therapy, hyrdomassage, discounted labs, medications and supplements and more. See ad, page 20.

SECURE A SPOT in our community resource guide!

Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.

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

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 28.

Lab Testing

ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604 AnyLabTestNow.com/Lititz Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 4.

Markets KIMBERTON WHOLE FOODS

Wyomissing, Douglasville, Kimberton, Downingtown, Ottsville, Collegeville, Malvern KimbertonWholeFoods.com A family-owned and operated community market with a commitment to integrity, sustainable agriculture, and fair trade.

We carry organic produce, raw dairy, humanely-raised meats, specialty and gourmet foods, baked goods, supplements, natural body care, and household items, cards and books many f rom our over 150 local producers, as well as healthy take out, eat-in and to-go items. See ad, back cover.

May 2025

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Markets

LEMON STREET MARKET 241 W Lemon St • Lancaster 717-826-0843 LemonStreetMarket.com

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

See ad, page 18.

Mattresses Natural/Organic

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

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

Mind-Body Therapy FUNCTIONAL HEALTH OF LANCASTER

Angelique Canonico, C-IAYT, E-RYT 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 and reiki practitioner.

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 38.

Native/Ecological Gardening COLORGARDEN LLC

Marcella Hostetler 717-413-7054 ColorgardenLlc@gmail.com ColorgardenLancaster.com We design, install and provide ongoing care for native habitats, transforming your property into a haven for birds, butterflies and native bees.

Join the movement to restore balance in our ecosystems by creating a beautiful, 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, l o w - m a i n te n a n c e haven for you and the w i l d l i fe yo u l ove .

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 22.

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-bein g an d suppor t dwindling wildlife p o p u l a t i o n s . We w o r k 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 d e s i g n , install and s t e w a r d 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 18.

Naturopathic Doctor HEALTH FOR LIFE

Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com Learn how your symptoms are connected, get answers and achieve improved health and well-being as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine.

Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).

TWIN VALLEY HOLISTIC HEALTH Britt Stratton, Traditional Naturopath 2403 Main Street, Suite B • Narvon 484-262-9020 TwinValleyHealthAndWellness.com

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

Nutrition FUNCTIONAL HEALTH OF LANCASTER

Rileigh Smith, MS, CNS, LDN, CHHC 2207 Oregon Pk, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com Rileigh is a trained integrative nutritionist with expertise in hormonal optimization, renal disorders, endocrine dysfunction, weight struggles, cardiometabolic disease and osteoporosis. She is also skilled in treating gastrointestinal complaints such as SIBO, H.Pylori, GERD, and candida overgrowth. Virtual and in-person appointments available. See ad, page 38.

By being yourself, you put something wonderful in the world that was not there before.

–Edwin Elliot

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Lancaster-Berks

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NUTRITION FOR LIFE

Lori Borja, RN, MS, CNS 3933 Perkiomen Ave • Reading 610-779-4588 • SpineAndWellness.org Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 6.

Pelvic Health Therapy PELVIC FOUNDATIONS

Home-Based care in Berks and Lancaster Counties 717-723-9270 PelvicFoundations.com We provide expert pelvic floor therapy, restoring whole body health with skilled treatment, education and lifelong tools. Specialties include chronic pain (pelvic, back, hip and tailbone), bowel a n d b l a d d e r d i s o r d e r s , p r e g n a n c y/ postpartum care, pelvic organ prolapse, and sexual health issues—all delivered conveniently and comfortably in your own home. See ad, page 21.

Pet Care TILL WE MEET AGAIN

In-home Pet Euthanasia 717-808-4654 TillWeMeetAgain.com For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible-your home-with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 19.

There is always light.

Only if we are brave enough to see it.

There is always light.

Only if we are brave enough to be it.”

—Amanda Gorman

Skincare GSL ORGANICS

216 S Church St • Quarryville 717-844-1444 GSLOrganics.org With over 25 years of experience, owner Candy St . Mar tine Pack, a certif ied aromatherapist, formulates all skincare produc ts using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 10.

Sound Healing/Music RESONATE YOU

Jen Lobo Rose Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com Jen Lobo Rose, a voice teacher for over 20 years, will help guide you to release your singing or sounding voice to help in your own personal well-being and healing.

Offering private lessons, group classes and sound meditations.

SOUNDWISE SCHOOL OF HARMONIC THERAPY SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor, Sound School 313 W Liberty St, Suite 263 • Lancaster 610-301-4356 SoundwiseHealth.com Our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, and hospice CareSound. Also offering six-month sound school and individual classes for fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 50 years.

NEVER GLOSSY. ALWAYS GREEN. Hamburg

Berks Kutztown

Bethel Wernersville Womelsdorf

Lancaster Elizabethtown

Reading Boyertown

Lititz Ephrata

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Leola

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

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

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

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Therapeutic Writing

Specialty Foods MAMA’S SOFRITO

814-790-0380 MamasSofritos@gmail.com MamaSofrito.com

WRITE FROM THE HEART

Creative Writing Workshops Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us

Mama’s Sofrito creates highquality sofrito, chimichurri and chimichurri pepper made f rom 100% organic i n g re d i e n t s . D i re c t- to consumer products are made f resh and immediately f rozen, making the perfect base or complement for your delicious recipes. Order online for local delivery or pick-up.

Our uplifting, be-who-you-are w o r k s h o p s a w a ke n t h e creative spirit, gently, without intimidation. Taught in an a t m o s p h e re o f wa rm t h , 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 42.

LINDEN DALE FARM

Thermal Imaging

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 f rom nourishing goat’s milk, known to be easier to digest and gentle on the skin. See ad, page 10.

Can't find what you're looking for?

More businesses, organizations, practitioners and services are listed on our website.

Go to NALancaster.com or NABerks.com and click on Directory (top of screen) 58

Lancaster-Berks

AQUA BLUE WELLNESS CENTER

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615 AquaBlueWellnessCenter.com A family wellness center offering thermal imaging for b rea s t a n d b o d y, d e tox therapies, therapeutic and oncology massage, lymphatic drainage, a full-spectrum inf rared 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 29.

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

Thermography provides a non-invasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, preventionfocused approach to health care. See ad, page 33.

Yoga

BLDG.7 YOGA

220 North Park Rd, #7 Wyomissing 484-755-5705t • Bldg7Yoga.com A community-based yoga studio that offers something for everyone!

BLDG. 7 includes three different practice rooms, a wide variety of daily classes, unique monthly workshops, free weekly mediation, plus options for children. We strive to create a safe space for our community to connect and live healthier together.

NALancaster.com | NABerks.com

BUMBLING CIRCUS WORKSHOP at Switchboard Studios & Gallery 40 North Third St • Columbia BumblingCircusWorkshop.com

The Bumbling Circus Wo r k s h o p o f f e r s a weekly one-hour hatha yoga class on Saturday mornings at 9am.

Taught by Albert Storm, a f itness 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 INSTITUTE

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 32.

KULA KAMALA FOUNDATION & YOGA ASHRAM 17 Basket Rd • Reading 484-509-5073 KulaKamalaFoundation.org

Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people f rom all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 12.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com WestEndYogaStudio.com A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors and vir tual. 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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