February 2023 Natural Awakenings South Central PA

Heart-Healthy Eating

Top Food Groups to Avoid Chronic Disease

Mindfulness

Tips to

Deepen a Couple’s Ties

Vagus

Nerve

Toning

How to

Safely Feed

Whole Foods to Pets

Publisher Dave Korba

Editors Martin Miron

Theresa Archer

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C. Michele Rose

Steffi K. Kern

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Message from the Heart

Every morning at 6 a.m. I text my sister and brother to let them know I’m awake and starting another day. I’ve sent that text each morning for the last 675 days and counting, not only to express my love, but to let them know I’m awake and alive. Two years ago, they were uncertain I would wake up one morning after I landed in the ICU.

At the time, I was in excellent shape, eating healthy and getting plenty of exercise. While at the gym with my trainer on a quiet Sunday, after a moderate amount of exertion, my chest began to squeeze. I dropped to my hands and knees, challenged to talk or breathe. My trainer called 911 and EMTs responded within minutes. I fell unconscious and was paddled twice on the ride to the ER.

Plaque in the heart’s main artery (LAD) had ruptured, resulting in a blood clot and a 100 percent blockage. A stent cleared the blockage, and my good physical condition and strong heart contributed to a positive outcome. However, the doctor’s attention turned to another concern.

A separate, pre-existing arrhythmia (atrial fibrillation) of my heart’s electrical function, not related to the blockage, was uncovered. When I was queried about any prior sensations with my heart, a light bulb went on. For years, I would experience palpitations and shortness of breath that I associated with anxiety. When they occurred, I would use conscious breathing and meditation to calm the anxiety, which I believed was the cause, unaware it was arrhythmia caused by an electrical imbalance. With subsequent cardioversion and ablation procedures, those imbalances are now corrected.

I’m extremely lucky on two counts. Being at the gym, I was in the right place at the right time, and surviving a 100 percent blockage was a blessing in disguise. There are many who did not and will not share my outcome. Heart disease is the leading cause of death in the U.S., and sudden cardiac arrest (SCA) is a public health crisis, claiming the lives of more than 350,000 Americans each year. Here are two. Greg Moyer (GregAED.com) died at age 15, playing basketball. Peyton Walker (PeytonWalker.org) died at age 19 while away at college. I’m honored to know Rachel Moyer and Julie Walker. They have been an absolute force in getting AEDs (automated external defibrillators) out into the public and training communities in CPR. They continue to achieve wonderful things in their respective children’s names... truly remarkable!

Don’t take your health or your heart for granted. Stay in shape, eat well, see your doctor regularly and love your loved ones every day while on the journey toward feeling good, living simply and laughing more. ♥

Natural Awakenings of South Central Pennsylvania is a faithful steward of global resources. We are delighted to be part of an environmentally conscious community and therefore manufacture this magazine utilizing the environmentally-friendly cold-set web printing process which emits virtually immeasurable VOC's into the environment. This product is 100% recyclable.

Dave Korba, Publisher

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

16 HEART-HEALTHY KIDS

21

18

Setting a Course for Cardiovascular Wellness

18 IMPROVING HEART HEALTH

Lifestyle Metrics to Prevent Heart Disease

21 NOURISH THE HEART

Foods That Promote Cardiac Healing

24 RHYTHMS OF THE HEART

Improving Mood With Vagus Nerve Toning

26 LOVE IN THE PRESENT MOMENT Mindfulness for Couples

28 WHOLE FOODS FOR DOGS AND CATS

ADVERTISE, SUBMIT & LIST

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26 28

Human-Grade Meals for Our Furry Best Friends

30 ONLINE EXCLUSIVES

Articles and Videos Available Online at NaturalCentralPA.com

6

16

24 fit body

26 healing ways

28 natural pet 30 calendar

31 classifieds

21

32 online exclusives

33 resource guide

Arvigo Maya Abdominal Therapy® Addresses: digestive disorders, IBS, Crohn’s, elimination disorders, bloating endometriosis, prolapse, infertility (women & men), PMS, depression prostitis, kidney disorders, addictions

A New Era of Well-Being is Here

Infinite Mind-Body Organization of Wellsville has expanded their services to include the Energy Enhancement System (EESystem) spa, which combines body, mind, spirit and science to help achieve peak performance and reach higher states of health, consciousness and self-actualization.

Bonnie Mirecki says, “The EESystem generates multiple bioactive, life-enhancing energy fields, including scalar waves that allow cell regeneration, improve immune function, provide relief from pain, detoxify the body, elevate moods and assist in balancing right and left hemispheres of the brain to increase energy levels.”

This stunning technology was developed over 20 years by Dr. Sandra Rose Michael, Ph.D., DNM, DCSJ, using custom-installed computers to generate morphogenic energy fields that can promote healing. The ecologically and environmentally safe system is used by individuals, doctors and therapists, as well as meditation and wellness centers, to improve human development and psychological well-being.

See CALENDAR PAGE for exciting EVENTS & WORKSHOPS at the Hive

COMING SOON! Taking applications for Beehive Mystery School 2023: Email Jaque@beepresentwellness.com

Cost is $60/hour. Save money with Quantum Wellness packages. For more information, call 717-319-7244, email InfiniteMindBodyOrg@gmail.com. or visit EESystem.com. See ad, page 9.

Iridology Visions Of Health

David A. Frederick, Ph.D., D.Sc., ND, will present a one-day iridology workshop from 9:30 a.m. to 4:30 p.m., February 25, at the Mt. Zion Road Hampton Inn. He says, “The iris of the eye can show years of possible weaknesses towards internal organs and possibly point to health problems. By learning the signs of the iris you can access possible weakness in your health and what to do to bring your body back into balance.”

Attendees receive a map of each eye showing the internal organs left and right; ways to rebalance the body through iridology; basic eye patterns; temperature types; fiber structure; color types; pupil tonus; nerve rings; lymphatic rosary; scurf ring; plus a manual, magnifier and eye chart showing the physical body to discover what the eyes can reveal.

Frederick, director of Mind/Body Health Consultants, in York, holds degrees in psychology, naturopathy, complementary and alternative medicine. He is a fellow of the Royal Society of Medicine, London and board-certified alternative medical practitioner. There are more than 3,000 iridologists in Germany alone, and hundreds in the U.S.

Cost is $125. Event location: 1550 Mt. Zion Rd., York. To reserve seating, call 717-344-0075. See ad, page 17.

Dr. David A. Frederick

1881 Salt Sanctuary

Grand Opening

1881 Salt Sanctuary will hold a grand opening with special activities, exhibits from other local holistic vendors and door prizes on January 27 and 28 at 1881 Loucks Road, in York. Guests will have a chance to experience dry salt therapy and to become familiar with other members of the holistic community.

Owner Robbi McClane says, “We are a holistic therapy arts center that opened in early December. We bring dry salt therapy in the form of a community salt room and a private salt chamber to the York area. We also offer relaxation and therapeutic massage that incorporates a range of healing modalities. The core of our retail space includes an herbal apothecary, but we also offer a range of unique gifts focused or sourced from nature. Our vision is to become a core member of central Pennsylvania’s holistic community that encourages individuals to explore the power of nature and the power within themselves to help maintain a happy, healthy life.”

Admission is free. For more information, call 717-894-1881, email Info@1881sanctuary. com or visit 1881sanctuary.com. See ad, page 9.

The Balance Adds New Services

TheBalance has added a 110-minute Mind, Body and Spirit Massage that includes relaxation, deep tissue and hot stones. A new Sports & Fitness Massage focuses on the specific muscles involved in the sport or fitness regimen, followed by proprioceptive neuromuscular facilitation stretching and pneumatic compression to help increase blood flow to restore and reinvigorate the muscles.

A postural alignment package was added to restore good posture and alleviate pain. This includes myofascial release techniques and an exercise regimen to help maintain good posture. These new services will help reduce stress, pain and tightness, and increase body awareness.

Location: 2201 Forest Hills Dr., Ste. 9. For appointments and more information, call 717877-7533, email Brenda@BalanceIsYours.com or visit BalanceIsYours.com. See ad, page 25.

Open House at New Location for Dr. McLaughlin Wholistically

Simple Rx has relocated to 1000 Carlisle Street, Suite 2225, in Hanover, behind the Clearview Shopping center. They will hold an open house from 5 to 9 p.m., February 17, and 10 a.m. to 2 p.m., February 18. The open house includes free 15-minute consults, free energy scans, educational health discussions and light refreshments.

Dr. Tia McLaughlin is scheduling in-person one-to-one health and wellness consults for rebalancing and functional medicine for whole body health and wellness. Having a shared office space in Hanover will allow for strong connections, additional group offerings and wellness opportunities for healing.

She uses a combination of a conventional and natural, whole body, wholistic approach and feels it is important to simplify our lives so we can overcome overwhelm, stress and habits that don’t serve us or promote wellness.

McLaughlin specializes in helping those with autoimmune or chronic conditions such as celiac, diabetes, or other gut health concerns, and those that are ready to work on cleaner living through food, toxic load and stress/mindset through energy regulation and a unique, whole body approach.

Free 20-minute meet-the-doctor clarity sessions will be offered for new clients interested in learning more. For more information, call or text 717-885-6638, email Drtiamclaughlin@gmail.com or visit DrTiaMcLaughlin.com. See ad, page 10.

The Balance owner, Brenda Baxter

Dr. Tia McLaughlin

12th Anniversary Celebration for Natural Awakenings

The South-Central PA edition of Natural Awakenings magazine is celebrating 12 years of publishing with exciting giveaways, and four winners will be drawn randomly in early April: two in a favorite cover contest and two in a reader survey. Both giveaways are open to all readers. The contest and survey are available online through the end of March. Publisher Dave Korba says, “Since our first issue was printed in March of 2011, we’ve been met with tremendous support from our readers. From the start, we’ve partnered with many skilled and insightful practitioners and local small business owners who are committed to serving our communities with their focus on natural health and wellness and sustainable living. Our loyal readership continues to grow and affirms our efforts to educate and bring people together. We’ve seen a lot of change, as well as courage and resilience in the past few years as we all pulled together to survive and thrive, helping others along the way. We are grateful to be a part of a strong and vibrant community and look forward to the next 12 years!”

To participate in the favorite cover contest, visit NaturalCentralPA.com/pages/favoritecover. To participate in the reader survey, visit NaturalCentralPA.com/pages/2023reader-survey. See ad, page 3.

KnoWEwell Acquires Natural Awakenings Publishing Corporation

KnoWEwell, P.B.C., the regenerative whole health benefits and services company, has acquired the Natural Awakenings Publishing Corporation (NAPC), bringing together two companies dedicated to inspiring and empowering WELLthier Living.

NAPC publishes Natural Awakenings magazine franchises in 46 territories across the U.S., reaching 1.3 million monthly readers. Kimberly Whittle, KnoWEwell founder and CEO, says, “We are honored to join forces with Natural Awakenings . It has been a pioneer in the health and wellness industry for nearly 29 years. Together, we’re addressing global, local and personal issues—the nexus for consumer consciousness, healing, and hope.”

KnoWEwell operates the global Regenerative Whole Health Hub—an all-in-one trusted digital ecosystem, community and marketplace that centralizes global resources and connections. The acquisition of NAPC by KnoWEwell creates a powerful new integrated digital and print leader for consumers looking for trusted knowledge and education related to whole health, sustainable green living and community connections locally and globally.

“We’re creating a movement as we share knowledge, celebrate healing success stories, provide access to evidencebased resources, create meaningful connections and help today’s consumers and whole health providers, missionaligned nonprofits, businesses and advertisers prosper,” expresses Whittle.

Individuals, practitioners and organizations can join at KnoWeWell.com/ community/join-community.

Eat More Wild Seafood

Kwee-Jack Fish Co. offers wild, sustainably harvested Alaskan halibut and cod ordered online from February 1 through 28, with local pick-up in May. Wild Alaskan salmon is available to order online in April or May for local pickup in September, October or November at locations in Lancaster, York, Mechanicsburg, Chambersburg, Altoona and Florham Park, New Jersey.

Annual bulk purchases for local pick-up offer the best price, and convenient year-round shipping to every state but Alaska and Hawaii is also available. For two decades, this family-owned and fishermen-operated model has provided access to the best wild Alaskan seafood. For a direct connection to the fisherman or fisherwoman, allow their community supported fishery to provide ethically harvested, wild and delicious nutrition.

Cost varies. A personalized referral code allows customers to give others $20 off while accumulating $10 off per referral purchase. For more information, call Anna Echo-Hawk at 717-842-0180, email Anna@EatWildSalmon.com or visit EatWildSalmon.com. See ad, page 13.

Feel “Lighter”

in Body, Mind & Spirit!

Mind Body Detox™ is a Full Spectrum Holistic Program with services & education supporting true healing & transformation!

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• lose weight

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• enhance immunity • sleep better

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Receive $111 OFF the Guided Mind Body Detox 8 Week program

Receive $222 OFF the VIP Mind Body Detox 8 Week program

DO YOU NEED A DETOX?

Take the FREE ONLINE TEST and get access to the FREE 7 DAY MIND BODY DETOX REFRESH (Jan. 2-9, 2023). Scan the code or visit Tinyurl.com/MindBodyDetox2023

“Life Changing! It really is WHOLE HEALING! Personalized instead of ‘Cookie Cutter!’” -Sarah S 200 Farm Ln, York, PA

Accelerate Healing with Energy.

Using light energy through distance healing, your healing process can move forward more smoothly.

“My knee was warm for about 3 full hours after I left. It seemed to heal further after I slept the first couple of nights. While my knee was not healed 100%, it was significantly better and I was able to go on my Montana ski trip the next week.

P.S. Another month after my ski trip my knee has continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years. Questions? Call Bill at 770-990-9191 or visit https://www.distancehealer.me

Volunteer to Save Sudden Cardiac Arrest Victims

The Peyton Walker Foundation provides low-cost CPR training for the community and has donated hundreds of automated external defibrillators (AEDs) throughout Central Pennsylvania to nonprofits, schools and youth athletic leagues. They are also collaborating with healthcare technology company Avive and the Emergency Health Services Federation in South Central Pennsylvania in launching the “4 Minute City” program in Cumberland County, making another 300 AEDs available at no cost to the community. The program will expand into surrounding counties over the next 18 months, and the foundation is recruiting volunteers now because the AEDs will be available later this spring.

Executive Manager Asheleigh Forsburg says, “The world watched as NFL player Damar Hamlin lay lifeless on the football field after suffering a sudden cardiac arrest. Due to our own experience, we can imagine what Damar’s family, friends and teammates are going through and the helplessness that they felt.” The takeaways from that event are: recognize sudden cardiac arrest, know how to perform CPR and make sure AEDs are accessible. Cardiac arrest is the number one killer of student athletes and the number one medical cause of death on school campuses.

Location: 2929 Gettysburg Rd., Ste 8, Camp Hill. For more information, call 717-6951917, email Asheleigh@peytonwalker.org or visit PeytonWalker.org, or 4MinutePA.org.

This is the Year to Start Drumming

Studio

Solomon honors February Black History Month, a celebration of West African culture and tradition through music, with discounted drumming. All West African drumming classes will be $10 for the month (master classes and visiting teacher classes are not included). Beginner West African Drumming classes are held from 6 to 7 p.m. every Tuesday.

Studio owner/instructor Leigh Wisotzkey says, “This is a great way for me to give back to my community—whether new or existing students. I fell in love with African dance and drumming many years ago, and I’ve been blessed to have great teachers share their knowledge of West African culture, traditions and music with me over the years. It is my turn to share with others.”

Location: 310 S. 10th St., Lemoyne. Preregistration is required at StudioSolomon.com. For more information, call 717-329-2955 or email StudioSolomon@aol.com.

kudos

Flinchbaugh’s Orchard & Farm of York County has received the $10,000 2022

Pennsylvania Leopold Conservation Award, given in honor of renowned conservationist Aldo Leopold by Sand County Foundation, American Farmland Trust, The Heinz Endowments, Horizon Farm Credit and Pennsylvania Farm Bureau. It recognizes farmers, ranchers and forestland owners that inspire others with their dedication to land, water and wildlife habitat resources in their care.

Pennsylvania Farm Bureau President Chris Hoffman says, “The Flinchbaugh family provides us with a comprehensive example of how farmers build upon their environmental stewardship successes. The Flinchbaughs have taken the lead in conservation practices and continue to serve as an example of environmentally and communityminded innovation. The commitment to being good stewards and good neighbors shines through in their overall success of their orchard and farm.”

For more information, visit LeopoldConservationAward.org.

CranioSacral Therapy Can Make a Difference

by Linda Sechrist

Carrie Tetkoskie, a registered nurse and owner of Loving Heart Blissful Soul, makes appointments at Sage Integrative Medicine and Wellness, in Mechanicsburg. She grew up in Schuylkill County, and after graduating from Shippensburg University with a bachelor’s degree in psychology, worked with children and adults with mental disorders, implementing treatment plans for children on an outpatient basis.

Sensing an inner calling to help others in a more active role of service, she returned to school and received a bachelor’s degree in nursing from Misericordia University. Tetkoskie’s nursing career and opportunity to serve others more actively began in the emergency department at Geisinger Medical Center, in Danville, a level-one trauma center. “In total, I’ve been working as a RN for almost 14 years, with 12 years of critical care experience,” says Tetkoskie.

While working in the ER, Tetkoskie began receiving reiki healing and benefitted greatly. “I decided to pursue training in this healing modality and have been a reiki master for nearly eight years,” she advises.

Several years ago, Tetkoskie caught COVID-19. The healing process was long, and after several months, she sensed her symptoms were getting worse. Consulting a functional medicine practitioner, she says, “My health struggle involved a highly elevated level of inflammation in my body

which was not identified until I pursued holistic medicine. I regularly received alternative therapies. All were effective in helping me to heal in various ways, but unfortunately, my inflammation level remained untouched until I discovered CranioSacral Therapy (CST). It was almost five times higher than normal, but dropped to within normal limits after receiving regular CST treatments for several months.”

Developed by Dr. John Upledger, CST uses a light touch to release tensions deep in the body, helping to reduce pain, relieve dysfunction and improve whole-body health and performance. “The gentle approach allows the body to heal by promoting its innate healing processes,” advises Tetkoskie. Occasionally when Tetkoskie gets sick,

the inflammation level rises again and CST keeps that under control. “I am very sensitive to energy, and feel an almost immediate shift with symptoms after the treatment. CST has gone beyond healing the lingering side effects from COVID-19 and has been essential to my healing journey. I can’t imagine what my life would be like today without it.”

Tetkoskie also teaches workshops on Healing From Trauma & Grief. “I recently offered one at Sage Integrative Medicine & Wellness (SIMW) and received wonderful feedback from attendees, which is why I am offering a monthly support group, which began in December. The workshop includes meditation and techniques for promoting physiological and psychological well-being with the intention of promoting healing from trauma, grief and chronic illness.” Additionally, working as an RN, Tetkoskie offers IV treatments at SIMW.

“My 14 years working as a RN, with a vast amount of experience in critical care and with patients with chronic pain and illness, has really helped me when offering CST. Along with my psychology background and working with those healing from domestic violence situations, it helps me to treat patients with a focus on healing the whole body, mind, soul and spirit.”

For more information or to make an appointment for CranioSacral Therapy or IV treatments at Sage Integrative Medicine & Wellness, located at 5015 E. Trindle Rd., Mechanicsburg, or to join a Trauma & Grief group, call Tetkoskie at 717-603-1732.

Linda Sechrist is a national writer for Natural Awakenings magazine.

Carrie Tetkoskie

Natural Virus Killer Copper can stop a virus

before it starts

By Doug Cornell

Scientists have discovered a natural way to kill germs fast.

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

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

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

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

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

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

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

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

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

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

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

He hasn’t had a cold in 10 years.

Users say:

“It works! I love it!”

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

“Is it supposed to work that fast?”

“One of the best presents ever.”

“Sixteen flights, not a sniffle!”

“Cold sores gone!”

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

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

“Best sleep I’ve had in years!”

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

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

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

Soon people found other things they could use it against.

Colds

Flu

Virus variants

Sinus trouble

Cold sores

Fever blisters

Canker sores

Strep throat

Night stuffiness

Morning congestion

Nasal drip

Infected sores

Infected wounds

Styes

Warts

Ringworm

Other microbial threats

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

The EPA says copper works just as well when tarnished.

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

CopperZap® is made in the USA of pure copper. It has a 90-day full money back guarantee. Price $79.95. Get $10 off each CopperZap with code NATA35.

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

Buy once, use forever.

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

New research: Copper kills viruses in seconds.

Heart-Healthy Kids

SETTING A COURSE FOR CARDIOVASCULAR WELLNESS

by Ana-Maria Temple, M.D.

When a middle-aged, thin adult comes to the hospital with heart attack symptoms, the doctors will ask about family health history; alcohol, drug and cigarette use; current medications; and cholesterol levels. But because the person is thin, they may not question their diet. In reality, the food choices we’ve made since childhood may determine our likelihood of developing heart disease as adults. Heart-healthy diets for kids can establish a healthful

baseline and set them on a path to lifelong wellness and longevity. Studies have demonstrated that the development of coronary atherosclerosis begins in childhood. These findings have been replicated in studies of children of different ethnic backgrounds across the globe. Characterized by the deposition of fatty material (plaques) on the inner walls of arteries, atherosclerosis contributes to heart disease and heart attacks.

The immediate reaction may be to blame genetics for heart disease in young children and assume it is outside of our control, but this assumption would be wrong. Genetics are only a blueprint. What we eat, how we sleep, our stress level and our exposure to environmental toxins determine how our house is built. “Genetics load the gun, but the environment pulls the trigger,” wrote Judith Stern, professor of nutrition and internal medicine at the University of California, Davis.

According to the Centers for Disease Control and Prevention, epigenetics is the study of how our behaviors and environment can cause changes that affect the way our genes work. Researchers at Duke University Medical Center demonstrated the effects of genetic malleability in a study involving agouti mice that have genetically mutated to produce obese offspring that develop heart disease, diabetes and cancers. The scientists fed two groups of these unhealthy mice different diets. One group ate standard mouse food. The other consumed standard mouse food plus vitamin supplements, including choline, folic acid, B12 and betaine.

The agouti mice mothers that were given a vitamin-supplemented diet produced offspring that were healthy, without evidence of heart disease or other problems, while the mice that ate a regular diet without nutritional supplementation continued to produce terribly unhealthy mice. What humans can surmise from this study is that parents have the power to alter their children’s gene expression and subsequent heart disease risk.

To raise healthy adults, a child’s nutrition is where to start. As Mark Hyman, M.D., an internationally recognized leader in the field of functional medicine, says, “Chronic disease is a food-borne illness,” and one of the biggest dietary culprits is sugar. It leads to the development of plaque in the arteries and wreaks havoc on the health of Americans. In the 1980s, the low-fat craze prompted food companies to remove fat from foods and replace it with sugar to preserve taste. A whopping 240 sugar alternatives followed, including corn syrup, rice syrup and dextrose.

The liver can process only 24 grams of added sugar per day. Any extra sugar gets turned into fat, which contributes to the development of atherosclerotic plaques. In the U.S., adults consume an average of 77 grams of sugar per day, according to the American Heart Association. That’s more than three times the amount the liver can handle.

Parents can begin to shield their children from this dangerous ingredient by steering them away from sugary drinks. We all know that sodas are full of sugar, but even organic juice boxes, sports drinks, flavored waters and coconut waters contain loads of the stuff. Choose water or coconut water without added sugar, and wean kids off of juice by gradually diluting it. Also consider

fruit-infused waters or bubbly, carbonated water with a squeeze of fresh lemon juice.

Start reading food labels and encourage kids to become sugar detectives. It is not about categorizing food as evil or bad. It’s about learning together which foods and drinks help their little hearts become stronger and more resilient. When they grow up to be heart-healthy, middle-aged adults, they will be thankful.

Ana-Maria Temple, M.D., is an integrative pediatrician and wellness educator in Charlotte, North Carolina. Learn more at DrAnaMaria.com.

For

Basic

Temperature

Color

Pupil

Lymphatic

Improving Heart Health Lifestyle Metrics to Prevent Heart Disease

by Sheila Julson

Diet and exercise are often cited for preventing cardiovascular disease, but a deeper dive shows that other factors such as sleep, stress management and proper screenings are just as important.

Get Enough Sleep

Dr. Randi Foraker is a professor of medicine at the Division of General Medical Sciences at Washington University in St. Louis (WUSTL), and the deputy director of their Institute for Informatics. She co-authored the American Heart Association (AHA) Life’s Essential 8, a prescription of eight lifestyle metrics for cardiovascular health. They include modifiable risk factors such as diet, physical activity, nicotine exposure, sleep duration, body mass index, blood lipids, blood glucose and blood pressure.

Last June, the AHA added sleep to their lifestyle recommendations. “Poor sleep has been something we have suspected as a contributor to cardiovascular health for some time,” Foraker says. “Sleep has been identified recently as a risk factor for cardiovascular disease and other chronic diseases. Interrupted sleep is a problem because our body isn’t able to rebuild and recharge if we don’t have adequate sleep. That’s a recent finding, and the evidence around that is building.”

Research into how sleep patterns affect heart health is ongoing. Experts are looking at when people are sleeping, and if it’s broken into three-or-four-hour increments. The demands of each occupation may lead to sleeping during the day instead of at night, or broken sleep that does not always lead to a total of eight hours of sleep.

Stress Management

“Not managing stress well can be linked to insulin resistance, gut issues, high blood pressure and inflammation, which directly contribute to heart disease,” says Charlotte Nussbaum, M.D., a functional medicine practitioner in Medford, New Jersey. “That’s a lifestyle factor that people need to address, and it can be the hardest one to address. Even if you’re dialed in to a healthy diet and exercise routines, you’re not going to keep yourself healthy if you have unresolved stress issues.”

Nussbaum notes that unaddressed childhood traumas can lead to unhealthy stress management techniques and encourages people to consult with a therapist or other practitioner to work through childhood traumas to identify and eliminate the stressor. If a job is causing stress, we can’t always change jobs, but using techniques such as yoga, meditation and mindfulness can help. She also recommends bodywork and movement, breathing techniques, biofeedback and going into nature as effective stressrelieving techniques.

Foraker notes that the Life’s Essential 8 framework has specifically called out mental and social determinants of health because these underlying factors can be barriers to achieving ideal cardiovascular wellness. “Mental health can impact depression and be a proxy for nicotine addiction and poor diet,” she says.

Social determinants may include living in a food desert without access to healthy foods. Some people may not be able to achieve physical fitness because they live in a high-crime area, preventing them from being active outdoors. “Social determinants of health are often cost-prohibitive to achieving health goals,” Foraker advises.

Nationwide, nonprofits such as The Food Trust are helping to bring nutritious food to low-income communities. The National Youth Sports Strategy, an initiative of the U.S. Department of Health and Human Services, strives to expand children’s participation in youth sports and encourage regular physical activity.

Looking Beyond Cholesterol

Nussbaum observes that while much attention is placed on lowering fat and cholesterol for a healthier heart, what is more important is choosing fats that don’t oxidize easily. When low-density lipoprotein (LDL) is oxidized, it can lead to atherosclerosis, the buildup of plaque on the artery walls.

“Seed oils like canola oil, safflower oil, sunflower oil or corn oil have been promoted as heart healthy, but those are very easily oxidized because they contain linoleic acid, an inflammatory omega-6 fatty acid that can contribute to heart disease,” Nussbaum says. “While omega-6 is an essential fatty acid, we only need a small amount in our diets. Our modern diet has become very high in omega-6.”

Nussbaum advises increasing omega-3 intake to balance the omega-3s/omega-6 ratio. Cold water and fatty fish that is low in mercury such as salmon and shellfish are good sources of omega-3s. For those that don’t eat seafood, marine algae provide omega-3s.

Polyphenols are plant-based foods that boost heart health and immunity. Polyphenol-rich examples include green tea, citrus fruits, hibiscus tea and turmeric. Nussbaum adds that organ meats like liver are high in antioxidants retinol and vitamin A.

Red meat has gotten a bad reputation, but Nussbaum notes how meat is sourced makes a difference. The nutritional quality of a fast-food burger is much different than a cut of beef from grass-fed cows that are sustainably raised; the latter has a very different nutrition profile, along with omega-3s.

Nussbaum cautions that consuming a low-fat diet alone may not lower risk of heart disease, because many low-fat diets substitute fat with carbohydrates, which can lead to obesity and insulin resistance— both risk factors for heart disease.

Less Exercise Can Be More

It can be intimidating to start a workout regimen, especially if time is limited.

“What’s more important is not being sedentary and finding ways to keep moving,” Nussbaum says. “Even if you have desk job, there are ways to incorporate short bursts

The American Heart Association confirms that practicing mindfulness and meditation may help manage stress and high blood pressure, improve sleep and help us feel more balanced and connected, which can help lower the risk of heart disease.

Meditation can be as simple as sitting quietly in a calm place and focusing on breath. Other types include relaxation and Zen, transcendental, mantra and mindfulness-based stress reduction.

of movement into your day. Walking can be helpful.”

She notes that high-intensity interval training—short bursts of intense exercise alternated with low-intensity recovery periods—can be effective for those with limited time. “Some of those workouts are only five to 10 minutes long, but can have just as much benefit as a 90-minute cardiovascular workout.”

Screenings and Advanced Testing Detect Underlying Issues

Dr. Yale R. Smith, a Florida physician who is triple board-certified and an advanced fellow in anti-aging metabolic and functional medicine, says, “There are millions of people walking around with severe cardiac disease that do not even know it, because heart attacks and death from an acute coronary syndrome (ACS) can kill someone without warning, Thus, preventing such an event with specialized testing can allow people to live long lives with loved ones.”

Smith emphasizes the importance of a complete lipid profile. “I see many patients that come to me with incomplete lipid profiles,” he notes. They do not include sensitive biomarkers that go beyond just total cholesterol, LDL, high-density lipo-

protein (HDL) and triglycerides. There’s a misconception that if one’s cholesterol is within normal range, they need not worry about heart disease.

“But someone could have unstable plaque just waiting to burst in a coronary artery that kills the patient,” Smith explains. “When an unstable plaque ruptures in a major vessel, the body senses it as bleeding and sends clotting factors to stop the bleeding, thus creating the heart attack and death. We can look for this with cutting-edge testing.”

Such testing includes Cleerly, which uses artificial intelligence to look within the coronary arteries. It provides actual visualization of the patient’s vessels and pinpoints locations of stenotic lesions, total plaque volume and unstable plaque locations. “This is revolutionary, and allows me to provide vital information to the patient and the interventional cardiologist before catheterization,” Smith says.

The protein unstable lesion signature test looks for cellular markers for high-risk patients and determines risk for plaque rupture. The vibrant health cardiax allows doctors to look at 22 different genes that can contribute to heart disease issues.

“Family history is a look into the future of your chance of developing heart diseases,” Smith shares. “The genetics of a patient’s family is quite important, and genes can jump a generation. Thus, the patient could have their grandfather’s or grandmother’s genes that can put them at risk and lead to an early death.”

There are natural ways to control and reverse heart disease, Smith points out, but he cautions against over-the-counter, unregulated supplements marketed for improving heart health. A comprehensive workup and cardiovascular health plan should be monitored by a qualified medical doctor.

“Meditation and massage are beneficial to lower stress,” Smith recommends. “Stress and high cortisol levels create a pathway to heart disease, elevated blood pressure and other issues. Thus, anything that can lower stress and create a happy lifestyle will help with heart health.”

Colorpuncture Uses Many Frequencies to Diagnose

by Linda Sechrist

Colorpuncture, a groundbreaking approach to the energetic/ informational assessment of individuals, was developed by a German scientist and naturopath Dr. Peter Mandel, who conducted more than 50 years of intensive empirical research to give us this unique system of healing, now offered by Kara Lovehart, owner of Firefly Hollow Holistic Wellness Center.

Colorpuncture, or acupuncture without needles, involves colored light therapies, infrared frequencies, ultraviolet frequencies, brain wave therapies, sound therapies and crystal therapies. Kirlian Energy Emission Analysis, a reliable and reproducible energy screening approach to taking photographs of the body’s energy, was also designed by Mandel to identify blockages and unlock

and release emotional trauma which often underlies our illnesses. Colorpuncture is a great adjunct therapy to use with patients. “I’m using it with my signature mind/body detox program, and find that it cannot only help on the level of the body, but also can work on the conscious and subconscious levels, tapping into the aspects of ourselves that we may not be aware of. Often when pain or physical illness has manifested in the body, there is a root cause that may involve a past conflict or trauma. Using energetic diagnostic tools that are reliable and reproducible is very helpful. Patients get to see their energy imprints, which are made up of the biophoton frequencies that measure the light that is being emitted from the fingers and toe tips. It can show us where energy flow has become blocked or stagnant. It amazes everyone to see such a thing that is otherwise invisible,” says Lovehart.

“It’s non-invasive and painless,” says Lovehart. “Children love it and respond well to it. We can’t do any harm with it. Each color emits its own wave frequency. It introduces information into the body through the skin that the cells then utilize to communicate to the different brain centers, which helps to regulate the overall body systems and flow of information. Our cells are always communicating with each other.”

Free phone consultation. Location: 200 Farm Lane, York. For more information, or to make an appointment, call 717-676-9688. See ads, pages 11 and 13.

You

you eat, PLUS how you breathe, sleep,

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Dr. Felix Liao, DDS

Linda Sechrist is a national writer for Natural Awakenings magazine.

Kara Lovehart

The right food choices don’t just prevent heart disease and help shrink artery plaque, they also nourish and heal the heart. For a healthy ticker, enjoy these five food groups every day.

Fabulous Fiber

Fiber is the roughage in vegetables, fruits, beans and nuts, and it is loaded with agebusting nutrients. Eating fiber suppresses appetite, promotes weight loss, improves blood sugar and cholesterol levels, decreases inflammation and feeds a healthy gut microbiome.

The challenge is to get more fiber every day. Too often, people consume fiber from processed grains and flour, and the sugar load that comes with grain fiber has many adverse impacts on heart health. The best option is to enjoy daily fiber from the following sources: three cups of colorful vegetables; two pieces of fruit, such as one cup of berries and one apple; two handfuls of nuts and seeds; and one-half to one cup of beans.

Nourish the Heart

FOODS THAT PROMOTE CARDIAC HEALING

by Steven Masley, M.D., FAHA, FACN, CNS

Beneficial Beverages

Smart Fat

Clinical studies show that enjoying fats from seafood, extravirgin olive oil and nuts decreases the risk of a heart attack and stroke without causing weight gain. Healthy fats improve cholesterol levels, assist with blood sugar control, are critical for the brain, improve hormone balance and reduce inflammation.

Fats enhance the texture of food, adding that smooth, creamy mouth feel to a meal that makes eating a pleasure. Enjoy healthy fats from avocados, seeds and dark chocolate daily.

Clean (Not Mean) Protein

Raising animals in large-scale conventional operations with cruel living conditions is not just mean, it also produces less nutritious meat that can be loaded with hormones, antibiotics and pesticides. Choose clean protein instead, which does not contain added hormones, pesticides and other toxins. Good sources of protein are organic dairy products and eggs, wild seafood and animal protein that has been grass-fed or organically fed while living on open pasture. Beans are also a great protein-packed choice that improves blood sugar and cholesterol profiles. They are the most powerful anti-aging food ever tested.

Start with at least four cups of water per day. It doesn’t matter whether it’s flat or sparkling, so long as it’s pure. Pure water can be purchased or made at home or at work with a reverse osmosis filter system.

Except for people that are caffeine sensitive, one to two servings of caffeinated beverages can be enjoyed daily. In moderation, those tea and coffee pigments are good for us.

Don’t forget a fiber- and protein-rich smoothie to stay satisfied and revved up all morning. A balanced and delicious recipe includes one serving of protein powder, frozen organic cherries or blueberries, almond milk and chia seeds.

Take advantage of the option to enjoy wine with dinner—just be sure to limit wine intake to no more than two servings daily. Avoid any beverage with added sugar or commercial sweeteners. Don’t be fooled into drinking juice; without the fiber, fruit juice is much closer to drinking soda than to eating fruit.

Powerful Probiotics

Not only do probiotics help gut function— a healthy gut microbiome decreases inflammation and supports weight control. The latest research reveals that the microbes in the gut have a dramatic impact on the risk for heart disease, as well. Because healthy microbes feed on fiber, eating fiber is good for the gut microbiome, too.

The right gut microbes offer numerous benefits. They lower harmful cholesterol levels, improve blood sugar levels, lower blood pressure to normal levels, assist with weight loss, decrease inflammation and decrease

production of trimethylamine N-oxide (also known as TMAO), a marker for heart disease. Support the gut microbiome by eating probiotic food sources daily, such as yogurt,

kefir, sauerkraut, pickled veggies and miso.

Steven Masley is a physician, nutritionist, trained chef, clinical professor at the

University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Learn more at DrMasley.com.

2 medium garlic cloves, finely chopped

8 large cage-free, organically fed eggs

2 Tbsp organic, whole fat milk (or sour cream)

½ cup organic Comté (or Gruyère) cheese, grated

¼ cup Parmigiano Reggiano cheese, grated

Preheat oven to 375° F.

FRITTATA WITH SPINACH, MUSHROOMS AND CHEESE

YIELD: 4 TO 6 SERVINGS

½ pound fresh spinach, washed and drained, stems removed, chopped

2 Tbsp extra-virgin olive oil

½ medium sweet onion, finely chopped

2 cups mushrooms, sliced

½ tsp sea salt

1 tsp Italian herb seasoning

Place spinach in a saucepan with ½ cup of water. Cover with a lid and allow to steam on high heat for 5 minutes. Remove from heat and drain; squeeze out excess water. Set aside.

Heat a sauté pan to medium heat; add olive oil, then onion; stir occasionally. After 1 minute, add mushrooms and continue heating for about 3 to 4 minutes until the onion is translucent and the mushrooms have softened. Add garlic and Italian herbs

and heat 1 minute, then remove from heat. In a large bowl, whisk the eggs and milk together. Stir in the Comté or Gruyère cheese, steamed spinach and sautéed onions with mushrooms.

Grease a pie dish with extra virgin olive oil, then pour the egg and vegetable mixture into the pie dish. Sprinkle Parmigiano Reggiano cheese over the top.

Bake for 25 to 30 minutes, or until it has the texture of custard—trembling and barely set. For a golden crust, turn on the broiler for the last couple minutes of baking, but don’t over-bake, or it will get tough. Check it 5 minutes before it’s supposed to be done.

This recipe and photo were excerpted from The Mediterranean Method. ©2019 Steven Masley, M.D. Used with permission of Harmony Books. All rights reserved.

3 small zucchini, chopped into ½-inch cubes (about 2½ cups)

2 small yellow squash, chopped into ½-inch cubes (about 2 cups)

2 Tbsp white wine

3 medium tomatoes, chopped (about 2½ cups)

4 medium garlic cloves, minced

1 Tbsp chopped fresh parsley

1 tsp fresh rosemary, diced

1 Tbsp fresh basil, chopped

⅛ tsp paprika or cayenne powder (or to taste)

tastes better when served the next day. Steam eggplant on the stove top for 6 minutes or microwave in a glass container for 4 minutes. Cook until tender.

RATATOUILLE

YIELD: 4 SERVINGS

1 medium eggplant (remove ends and any damaged skin), cut into 1-inch cubes

2 Tbsp extra-virgin olive oil

1 medium sweet onion, diced

½ tsp sea salt

¼ tsp ground black pepper

½ tsp oregano, dried

½ tsp fines herbes (or Italian herb seasonning), dried

1 lb firm tofu, cubed, or 15 oz cooked cannellini beans (optional)

Fresh herbs for garnish (parsley, basil, and/ or thyme)

This fragrant side dish from southern France is packed with nutrients. It goes well with chicken or fish, and especially a soufflé. To convert this from a side dish to a complete meal, add 1 pound of cubed tofu or 15 ounces of cooked cannellini beans. Can be served hot or cold and usually

Heat a pan on medium heat and add olive oil; add the onion, salt, black pepper, oregano and fines herbes. Sauté for 2 to 3 minutes or until onions are soft and translucent. Add zucchini, yellow squash, eggplant and wine; stir. Cover and heat for 3 to 4 minutes, until the vegetables soften, stirring occasionally. Add the tomatoes, garlic and fresh herbs; cover, reduce heat to low and simmer for 4 to 10 minutes, until squash softens and the flavors blend.

For a touch of heat, add paprika or cayenne pepper. Garnish with fresh herbs.

Excerpted from The 30-Day Heart TuneUp. Copyright © 2021 Steven Masley, M.D. Used with permission from Little, Brown Spark, New York, NY. All rights reserved.

CIOPPINO (ITALIAN SEAFOOD STEW)

YIELD: 4 SERVINGS

1 Tbsp extra-virgin olive oil

1 medium onion, chopped

¼ tsp sea salt

1 cup mushrooms, sliced

1 tsp dried Italian herbs (rosemary, thyme, oregano, basil)

¼ tsp ground black pepper

3 large carrots, chopped

1 medium fennel bulb, chopped into ½-inch pieces (or 3 celery stalks)

1 cup red wine

1 medium red bell pepper, chopped

1 cup chopped tomatoes or tomato sauce

2 cups low sodium vegetable or fish broth

1 pound mussels and/or clams in the shell, scrubbed clean

1 pound fresh whitefish, cut into 1-inch pieces (tilapia, cod, snapper, catfish)

½ pound large shrimp, peeled and deveined

8 large sea scallops

½ cup fresh parsley, chopped

Heat a large stew pot over medium-high heat. Add oil, onions, salt, mushrooms, herbs and black pepper; stir for 2 minutes.

Add carrots and fennel; cook another 2 minutes. Add wine to deglaze for 30 seconds while stirring. Add bell pepper, tomato sauce and broth; simmer for 15 to 20 minutes.

Meanwhile, unless the seafood is super fresh, soak fish, shrimp and scallops in orange juice or milk for 10 minutes. Rinse and drain when ready to add them to the pot.

Bring another pan with a steamer tray to a boil; add the mussels and/or clams; cook until they open, 5 to 6 minutes. Drain, saving 1 cup of the liquid for later use.

Increase the temperature under the large stew pot to medium-high and add the fish, shrimp and scallops. Heat 4 to 5 minutes until shrimp are pink and fish is cooked. Add the drained mussels and clams plus 1 cup of the reserved clam/mussel liquid; simmer another minute.

Ladle stew into bowls and garnish with parsley. This stew is fabulous accompanied with a tossed green salad on the side or as a second course. Be sure to set the table with additional large bowls for discarded shells.

Recipe excerpted from The 30-Day Heart Tune-Up by Steven Masley, M.D. Copyright ©2021 by Steven Masley, M.D. Used with permission of Little, Brown Spark, New York, NY. All rights reserved.

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RHYTHMS OF THE HEART IMPROVING MOOD WITH VAGUS NERVE TONING

by Kirby Baldwin

While most people consider the brain to be the power center of the body, the heart is stronger in several ways. In research pioneered by the HeartMath Institute in the 1990s, the heart has been found to be 40 to 60 times stronger than the brain electrically and about 100 times stronger magnetically.

HeartMath studies heart rate variability (HRV), which measures the naturally occurring beat-to-beat changes in heart rate and rhythms, and is a key marker of overall health, resiliency and longevity. HeartMath discovered people could train themselves to improve their HRV and, as a result, their ability to regulate emotions by using breath as a type of biofeedback.

Central to this work is the vagus nerve, a main component of the parasympathetic nervous system that carries signals at an unconscious level between the brain, heart and digestive system. Due to its many functions, particularly controlling mood, researchers have targeted the vagus nerve in treating depression, anxiety and other psychiatric disorders.

According to a 2018 study, “Vagus Nerve as Modulator of the Brain-Gut Axis in Psychiatric and Inflammatory Disorders,” published in Frontiers in Psychiatry, “Treatments that target the vagus nerve increase the vagal tone and inhibit cytokine production. Both are important mechanisms of resiliency. The stimulation of vagal afferent fibers in the gut influences monoaminergic brain systems in the brain stem that play crucial roles in major psychiatric conditions, such as mood and anxiety disorders. Since the vagal tone is correlated with capacity to regulate stress responses and can be influenced by breathing, its increase through meditation and yoga likely contribute to resilience and the mitigation of mood and anxiety symptoms.”

Vagal tone tells us how well the vagus nerve is functioning, and it is measured indirectly by HRV. A toned vagus nerve can help regulate the nervous system and improve digestion, heart health and breathing rate. It can also counter the body’s “fight”

response and help us relax and bounce back from daily stresses by boosting the “rest-and-digest” response, which also boosts HRV.

Because the vagus nerve is integral to the gut-brain connection, Michael Ruscio, DNM, DC, writes that lifestyle practices that are good for the gut and brain, like diet, exercise and deep breathing, can improve vagal tone. The Cleveland Clinic states that the vagus nerve can be naturally strengthened through meditation, massage, music therapy and cold-water immersion.

Other non-invasive methods of stimulating the vagus nerve include lightly tapping the chest while holding the breath, as well as light-to-moderate massage in areas near the vagus nerve. Because the nerve connects to the throat, gargling with salt water and laughing have also been proposed as potential interventions.

The U.S. Food and Drug Administration has approved electrical vagus nerve stimulation (VNS) for the treatment of

drug-resistant epilepsy and depression, and there are ongoing studies to expand its use for other health conditions and disorders. This is an invasive solution, as the device is surgically implanted under the skin on the chest.

Bruce Cryer, co-founder and former CEO of HeartMath, says, “We could all use a helping hand to get into our happy place” in these uncertain times. The 40-year wellness leader recently turned to Sensate, a new personal device designed to help people improve HRV and derive calming benefits without the need for extensive training in meditation or breathing techniques.

Developed by Stefan Chmelik, a physician, Sensate is a palm-sized device that is simply placed on a person’s chest as it emits stress-relieving sound waves directly to the nervous system using bone conduction. Similar to the comfort a person experiences when a purring cat lies on their chest, Sensate causes the chest to resonate sound, which signals the vagus nerve to relax. When used over time, the device can train (or retrain) the vagus nerve to default to this calming state.

In a 2022 study, adults with and without anxiety and depression disorders used Sensate for an average of three and a half months, five to six days per week. After the test period, more than 70 percent of the participants reported low, mild or normal stress levels. More than 65 percent of the participants with anxiety disorder and over half of those with a depressive disorder reported an improvement in their condition.

Chmelik says, “Stress is a ‘global catastrophe’, and with a chronically stressed public, there is no will or ability to address all the other issues facing us. My goal in developing Sensate was to enable people to self-regulate more efficiently. I want to create a tipping point to create a more conscious world. As more people become aware of their breath and its connection to stress, and take advantage of the powerful tools of meditation, breath and other tools like Sensate, hopefully that tipping point is reached.”

Kirby Baldwin writes and edits for KnoWEwell, the Regenerative Whole Health Hub and the parent company of Natural Awakenings Publishing Corp.

Find offers, coupons, reviews, events, articles, videos and photos from these and other businesses in the Online Directory and Local Guides at NaturalCentralPA.com.

ANIMALS & PETS

Healing Creatures Hospital

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The Balance

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Zang Physical Therapy

HERBALISTS

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Your Yoga

Love in the Present Moment MINDFULNESS

by Marlaina Donato

FOR COUPLES

Jam-packed schedules and answering the demands of everyday life can trip us up and break the spell of even the most solid intimate partnership. With dulled senses, it is easy and all too common to go on autopilot. Like abandoned gardens, heart-unions can become casualties of neglect and the absence of joy.

Mindfulness—awareness and cultivation of the present moment—has been shown to lower blood pressure, reduce anxiety and depression and deepen our appreciation of what we have. Relationships can expand and strengthen when couples practice the art of being in the “now”. A 2021 study involving 1,360 heterosexual couples published in the Journal of Sex & Marital Therapy indicates that gratitude and forgiveness also contribute to satisfaction, both relational and sexual.

Conscious Hearts

“Mindfulness practice comes in many forms: journaling, meditation, mindfulness-based cognitive therapy, tai chi or breathwork, to name just a few. By routinely practicing mindfulness, we are able to deepen our own awareness of what we are feeling and how we want to respond to someone we care about,” explains Moraya Seeger DeGeare, in-house relationship expert for Paired, an app for couples.

Maci Daye, the author of Passion and Presence: A Couple’s Guide to Awakened Intimacy and Mindful Sex says, “Even a few minutes a day of mindfulness practice can rewire the brain, build new habits and help us dis-identify from our limiting beliefs, stories and intense emotions.”

This is a critical factor in transcending personal triggers and promoting conflict resolution.

She emphasizes that couples often go into fight-or-flight mode because they feel threatened by their partner’s non-verbal behavior or are triggered by old, painful wounds.

Daye, a licensed professional counselor and certified sex therapist, notes, “Mindful couples are less attached to being ‘right’ and explore their own sensitivities instead of blaming their partners.”

Once “awakened intimacy” is put into practice, couples become interested in each other’s perspectives and team up to heal and grow. In addition to formal training, she suggests bringing presence to all aspects of life. “Couples can engage their senses when they hug, touch or hold hands,” Daye explains. “They can pause to look at each other when they say hello and goodbye. They can slow down and taste their food, savoring every bite. These behaviors also make sexual experiences more sensual, intimate and connecting.”

Taking a few moments for eye contact, the brush of a hand or compassionate interaction can strengthen bonds. DeGeare, who is also a couple’s therapist at BFF Therapy, in Beacon, New York, recommends slowing down together to get in sync. “This could be going for a walk, cooking or listening to the same podcast and talking about it later. It helps the body tune into your partner a bit and connect. The time you spend doing this outside of the bedroom will deepen your connection in the bedroom.” She suggests bringing movement like a shared dance or yoga class into the mix to foster connection, as well as setting “dedicated times to check in through the week or month, uninterrupted.”

A Deeper Dive

Daily verbal exchanges beyond the mundane can amplify resonance between two people. “Asking questions is vitally important, as it cultivates curiosity—but not the day-to-day questions, such as, ‘What are you doing today’ or ‘What do you want for dinner?’” says Debbie Lambert, co-author of The Mindful Couple. The Del Mar, California, couples counselor and life coach encourages people to ask, “What scares you today? What is the most important thing that you would like to create today? What was one thing that made you grateful today, and what is one thing that disappointed or frustrated you today? What is one thing I can do for you today? These types of questions scrape the surface of knowing and create intimacy and connection.”

Lambert compares the practice of mindfulness to a beautiful dance—flowing, loving and creative—that can change future generations. “The energy from such a dance extends far beyond the couple,” she says. “It can be felt intimately by anyone in its presence. When parents dance this dance, their children are bathed in a high-vibrating energy. They feel safe and loved. Most importantly, they learn a model for how to be in a loving relationship.”

MINDFUL TIPS FOR DEEPER SEXUAL INTIMACY

FROM DEBBIE LAMBERT

Couples get too familiar with each other over time, and the wonder and curiosity leave the bedroom. To deepen the sexual experience, couples can:

� Shift from knowing to curiosity. Ask yourself, “What does my partner need in this moment?” Be in tune with subtle movements and embrace them in the moment, versus thinking this is what my partner likes.

� They say the eyes are the windows to the soul. Eyegazing in bed is a deeply spiritual activity that allows us to connect beyond our normal experiences with each other.

� Smile, laugh and embrace the moment with some lightness. When we smile and laugh, we are out of our heads and into our hearts. This is where we want to spend more time in general.

FROM MACI DAYE

While most couples think they must do more to experience novelty, the best sex results from simply being there and tuning into bodily sensations. Knowing this relieves couples that are exhausted and pressured by the demands of modern life, which have been exceptional lately. They may avoid sex because they fear they must “go all the way”. However, if we are fully present, we can have magical, erotic experiences that are brief and don’t necessarily involve the genitals.

Marlaina Donato is an author, visionary painter and recording artist. Connect at WildflowerLady.com.

As guardians of our beloved pets, choosing the best food for them can be a daunting task, with so many options online and in grocery stores, as well as conflicting advice about what is healthiest. For thousands of years, pets were fed human food scraps, and in the last 50 years, as dogs were elevated from being pets to valued members of the family, handing them treats directly from the dinner table became a common practice.

Nevertheless, commercial pet food has become an enormous industry in a relatively short period of time—it has only been around for just over 150 years, according to the Pet Food Institute. Globally, the pet food market was valued at almost $95 billion in 2021 and is expected to continue growing, according to Grand View Research. North America dominated the market, accounting for a 49.9 percent share of worldwide revenue that year.

The immense popularity of commercial pet food can be attributed to numerous reasons. Socioeconomic factors make buying processed pet food affordable;

Whole Foods for Dogs and Cats

HUMAN-GRADE MEALS FOR OUR FURRY

BEST FRIENDS

by Ruth Roberts

nutritional science makes it look sophisticated; veterinarians endorse it and marketing agencies persuade guardians that it is the best option. Many pet guardians may be concerned that table scraps are not as healthy for their pet as kibble. As a result, most dogs and cats consume commercial diets, many of which include byproducts from the human food industry.

Kelly Swanson, a University of Illinois professor and the author of a 2018 nutrition study published in the Journal of Animal Science, told Science Daily, “A lot of companies test for complete and balanced nutrition but don’t go beyond that.” She further noted that her study evaluated certain diets by looking at additional factors: “Would dogs like them? Were they digestible? Would they increase activity?”

Leveling Up a Pet’s Diet

Because they are unprocessed and unrefined, pet diets made of whole foods contain more intact nutrients and provide more fiber for digestive health, which can help with constipation, diarrhea or

both. According to a 2021 study published in the Journal of Animal Science, some types of fresh, “human-grade” food may be simpler for pets to digest than dry, commercial kibble.

A recent study examined the gut microbiome of pet and stray dogs from South Africa, India and Loas and compared their gut microbiomes to those of dogs that lived 1,000 years ago. The researchers found that the varied diet of the stray dogs of Loas had the most robust microbiome and that it was comparable to the diet consumed by ancient dogs. Like in humans, a healthy and balanced gut microbiome is important for digestion and to fight inflammation.

While there are some foods that pets should avoid, such as alcohol, dairy, chocolate and grapes, many types of meat and vegetables that humans eat can be served to their pets. Because whole-food ingredients like chicken, pork, lamb, beef and chicken eggs are readily available at local grocery stores, it’s easy to get started. The key is ensuring that a pet gets a balance of protein, fat and carbohydrates.

There are plenty of homemade pet food recipes available online that consider this balance. The needs of a pet will vary based on species, age, weight and overall health, so consulting with a veterinarian is recommended to keep the pet’s health on track.

Tips for Homemade Pet Food Success

n If it is in the budget, choose grass-fed or pasture-raised meats, which have a healthy omega-3 to omega-6 ratio and are anti-inflammatory.

n The diet should include calcium, iron, zinc and other essential nutrients based on species and

individual needs. Consult a veterinarian for guidance.

n Although dogs do not require carbohydrates in their diet, they can digest them. Dogs use dietary carbohydrates to maintain and replace glycogen levels.

n Introducing vegetable fiber—kale, collard greens and fruit such as apples—to a dog’s digestive system helps prevent gas pain.

n Obtain ingredients from organic sources whenever possible, because they contain no pesticides or chemicals that could harm a pet’s health.

Best Foods for Pets

by Linda Stern

Just as people do, animals need a proper balance of nutrients to survive, and health is related to the quality of food that is consumed. Animals can survive on calories; however, if our pets are missing essential nutrients, their health can be compromised. Whole foods are balanced in a way that cannot be replicated, and added artificial supplements are not well-absorbed. Although a diet may appear balanced with the addition of artificial supplements, the body is unable to absorb nutrients properly as if received from whole foods. Many commercial diets have additives and fillers that are either harmful or not useful. Dogs and cats have no nutritional needs for carbohydrates, yet they are frequently the prominent ingredients in commercial formulations. This is also a primary reason many of our dogs and cats are overweight and have other health issues.

The more processed or cooked at high temperatures, the more nutrients in foods are destroyed. Adding nutrients does not replace those naturally occurring in food. Kibble is the worst in nutrient value. Most is processed at extremely high temperatures and use carbohydrates as a binder. Canned foods are next, and then freeze-dried. Raw foods are the least processed. Unless someone has a complete understanding of feeding raw foods, raw is not recommended, especially homemade raw, for most individuals. Making our own pet food can also be difficult, and there are companies that make quality whole foods for dogs and cats.

The protein source and vegetables used in pet food is only as good as where it is sourced. If it’s an organic source, certain rules have to be followed. No chemicals, artificial additives or GMOs are allowed. The food is not allowed to be radiated to extend its shelf life. Nonorganic meats frequently are frozen, defrosted and refrozen many times, allowing harmful microbes to multiply. This is one of many reasons meats should always be cooked if the source and handling is unknown.

Dogs and cats are unable to break down the cell wall in vegetables, so they need to be cooked or broken down in a food processor. There are trillions of microorganisms in the body of our pets that depend on the quality of whole food.

Linda T. Stern, DVM, MS, CVA, is the owner of Healing Creatures Animal Hospital, located at 3300 Hartzdale Dr., Ste. 108, in Camp Hill. For more information, call 717-730-3755 or visit HealingCreatures.com. See ad, this page.

n Avoid processed foods and artificial ingredients.

n Look for pet foods without preservatives, byproducts, fillers or food dyes.

The Association of American Feed Control Officials (aafco.org/consumers) offers a wealth of information and guidance regarding commercial pet foods and ingredients. While they do not have a whole foods classification, they do provide information about natural and organic pet foods.

Feeding pets whole food is a great way to help them stay healthy and happy. Make their food at home using fresh ingredients, or look for commercial brands that incorporate whole foods in their products. A pet’s best health starts in the bowl.

Ruth Roberts, DVM, CVA, CVH, CVFT, NAN, is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

calendar of events

FRIDAY, FEBRUARY 3

New Visions Friday Night Forum: History of Superstitions – 7-8pm. Do you feel lucky? Come with me on a journey into the human condition and examine some very ancient beliefs that ripple into current times, affecting how we live today: superstitions. $5. Online. Firefly Hollow Holistic Wellness: 717-814-9136. FireflyHollowWellness.com.

SATURDAY, FEBRUARY 4

Basic Glass Fusing Class – 9:30-10:30am. Learn the basics of fusing glass, tools used, design techniques and types of glass used. Create a oneof-a-kind self-designed piece (appx 2” x 1 1/2”). All supplies provided. $20. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.com.

Reiki IIIB Master/Teacher Class – 9:30am5:30pm. With Rickie Freedman. Learn the techniques to share attunements for every level of reiki and healing attunements. Will be able to begin teaching reiki after this class. Receive your Reiki IIIB Attunement, Manual and Certificate. Contact Rickie for prerequisites prior to registering. $350.

Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299. ReikiByRickie.com.

Gendai Reiki: Level II – 11am-6pm. Course will advance upon techniques learned and discussed in Reiki I training. Students will complete the course certified in Reiki II. Reiki I scheduled for Mar 4. $200. Firefly Hollow Holistic Wellness, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

SUNDAY,

FEBRUARY 5

Mystic Sound Immersion – 11am-12pm. 1st Sun. Come relax, release and recharge as Jennifer Rabenstein guides you through a Mystic Sound Immersion by playing a variety of crystal singing bowls, rattles, drums, gongs, chimes and more. $22. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-756-7079. ReWeavingBalance.Earth.

WEDNESDAY, FEBRUARY

8

The Pasa Sustainable Agriculture Conference –Feb 8-11. “Learn & Grow Together.” For people that love to get their hands dirty, care about where their food comes from, understand the power of farming in harmony with nature and want to take action to grow a more just and resilient food system. Includes educational sessions on food and farming topics, workshops, a trade show and more. Register: PasaFarming.org/2023-sustainable-agriculture-conference.

THURSDAY, FEBRUARY 9

Psychic Readings and Healings – 9am-5pm. Liz Anne, an Intuitive Palm Reader, Tarot Reader, and Medium, offers readings that center around clarity and direction, spiritual and emotional healing. $40/30 mins, $80/1 hr. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

FRIDAY, FEBRUARY 10

Basic Wire Wrapping Class – 5-6pm. Learn the basics of stone wire wrapping, tools used, the basic and specialty techniques. Create a unique piece of jewelry. All supplies provided. $15. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717643-1404. TheCenterOfBalanceLLC.com.

Create your Chart of Origin with the Archetypal Wheel – 6-8pm. Based on the work of Caroline Myss. Learn your individual archetypes that create patterns in your life and discover where they are in your wheel, which correspond to the 12 houses of the zodiac. $40. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-486-7823. MellaLunaHealing.simpletix.com.

Valentine’s Dinner with Musical Guests John & Helena Protopappas – 7-9pm. Join Firefly Hollow for an intimate, catered vegan Valentine’s dinner and Special Musical Performance with John & Helena Protopappas. $75. Firefly Hollow Holistic Wellness, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

SATURDAY, FEBRUARY 11

savethedate

SATURDAY, FEBRUARY 11

Full-Body Reflexology Certification Course – Feb 11-12. 10am. Learn techniques that align the body in a healthy and restorative way. This process elevates the body’s own natural electrical energies by clearing neural pathways facilitating the reconnection of severed or broken nerve paths to promote healing. NCBTMB provider #155. 12 CEs. $425. Health Quest Holistics, 1517 N 7th St, Lebanon. Details: 717-228-0612 or HealthQuest4Life.com.

Archangel Michael, Mother Mary, Padre Pio Channeling – 10am-4pm. With Pat Cassel. Messages from Archangel Michael and the Angels, and potent healing energies from Mother Mary and Padre Pio are awaiting you. $100/hr, $60/30 mins. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.

Psychic and Angel Readings – 10am-5pm. Sue Petersen is trained in Celtic and Native American Shamanism and psychic readings. She is reikiattuned and offers a deep connection to the spirit and angelic realms. $45/30 mins, $80/60-mins. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

SUNDAY, FEBRUARY 12

“Rei-flexology for Two” – 2-4pm. With Trish Zook and Karin Phillips. Workshop, designed by Trish Zook, combines the gentle flow of reiki with the physical touch of reflexology. This truly unique method provides peaceful relaxation to rejuvenate the mind, body and spirit. $100/couple. Reiki by Rickie, ReikiSpace & Learning Place, 2793

Old Post Rd, Ste 10, Harrisburg. 717-599-2299. ReikiByRickie.com.

TUESDAY, FEBRUARY 14

The Pleasures of Presence: Sensory Meditatio n – 12-1pm. Explore your senses. Learn to lead yourself through this practice. Connect with self, Earth and peace during the day. Indoor/outdoor practice for all ages. Free. Zoom. Register: Justin@WildSpiritPaths.com.

WEDNESDAY, FEBRUARY 15

Reflexology and Ion Foot Cleanse – Feb 15-17. 9am-6pm. Lynn Diehl offers private reflexology sessions and ion cleanse foot baths. $75/reflexology; $40/foot bath. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. For appt: 717-221-0133. AltaViewWellness.com.

Shamanic Journey and Sound Healing Around the Stargate – 7-9pm. With Linda Gareh-Applegate, Holly Blyler, Sharon Askey. Relax, rejuvenate and rebalance with potent sound healing. Sound can provide an opportunity to breakdown patterns no longer serving you. $20. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.

FRIDAY, FEBRUARY 17

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FRIDAY, FEBRUARY 17

Meet Dr. Tia at New Location Open House –Feb 17-18. 5-9pm, Fri; 10am-2pm, Sat. Join us and meet Dr. Tia at The Counseling and Wellness center behind Clearview Shopping Center for an Open House. Free 15-min health consults, energy sessions, light refreshments, functional medicine educational opportunities and more. Free. The Counseling and Wellness Center, 1000 Carlisle St, Ste 2225, Hanover. 717-885-6638. DrTiaMcLaughlin.com.

SATURDAY, FEBRUARY 18

Intuitive Tarot Readings – 10am-4:30pm. With Judy Winfrey. Receive messages that offer clarity and guidance which can help you with everyday life as well as help open you to your own potential $80/hr. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.

Tarot Readings – 10am-5pm. Tarot Reader and Astrologer John Tucker answers questions through the tarot in these private sessions. $100/ hr, $60/30 mins. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Your Yoga Retreat Day – 11am-4:30pm. Oneday yoga retreat for yogis of any level. Come take multiple yoga classes, have a delicious lunch, educational session, meditation and reiki. Meet our team and have some fun and relaxation. $75. Your Yoga, 1900 Orange St, York. 717-586-6494. YorkYourYoga.com.

Animal Communication Level 1 – 12-6pm. With Dawn Tule. If ever wondered what your animal friend was thinking/feeling; want to open to a different way of communicating with all life; love animals and want to connect on a deeper soul level. $185; early bird discounts available. Inner Peace and Wellness Center, 1073 Pottsville Pk, Shoemakersville. 717-486-7823. MellaLunaHealing.simpletix.com.

SUNDAY, FEBRUARY 19

Mediumship Sessions and Intuitive Card Readings – 9am-4pm. 3rd Sun. Medium Melissa Colucci offers guidance and connection to the spirit realm in private sessions. Please bring an object of special meaning to those who with you wish to connect. $75/45 mins, $133/1 hr. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-756-7079. ReWeavingBalance.Earth.

savethedate

SUNDAY, FEBRUARY 19

Trauma & Grief Support Group – 5-7pm. Join Carrie Tetkoskie, RN, BSN, for her monthly support group. She will also review techniques designed to heal your nervous system, physiological and psychological well-being. $13. Sage Integrative Medicine & Wellness, 5015 E Trindle Rd, Mechanicsburg. Pre-registration requested: 717-775-8100 or SageMedicineWellness.com.

TUESDAY, FEBRUARY 21

Creative Paint Night – 6-8pm. 3rd Tues. As an intuitive artist, Jennifer Rabenstein loves to show others how they can let that creativity flow whether doing a guided painting, modifying a guided painting, or going rogue and creating their own unique piece. $33. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-756-7079. ReWeavingBalance.Earth.

THURSDAY, FEBRUARY 23

Intentions Oils/Stones Class – 5-6pm. Create a unique essential oils intentions air spray with stones, your choice of 3 intentions to choose from. All supplies provided. $20. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.com.

FRIDAY, FEBRUARY 24

Shamanic Journey for Healing and Clarity –6-7:15pm. With Dawn Tule. Connect with your Animal Guides and Spirit Helpers on a meditative journey to experience healing and clarity in your life. $20. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-486-7823. MellaLunaHealing. simpletix.com.

Friday Night Forum: An Evening with the Angels with Tom & Katie Hirt – 7-8pm. In-person & online. Tom & Katie Hirt are angel readers who offer uplifting, motivational, and spiritual insights from their communication with the angelic realm. $5.

Firefly Hollow Holistic Wellness, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

SATURDAY, FEBRUARY 25

Psychic Readings and Healings – 9am-5pm. See Feb 9 listing. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Reiki I Training – 10am-4pm. Join Heather AuxtSnelson of Inner Light Reiki & Spiritual Life Coaching for a 1-day Reiki I class where you will learn the skills to self-heal, heal others and even your pets. Reiki I attunement, manual and certificate included. $175. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-756-7079. ReWeavingBalance.Earth.

Psychic Readings – 10am-5pm. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. Bring photo of loved one (living or deceased). $200 cash only. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

SUNDAY, FEBRUARY 26

Meditate with Bhante Soma: Blessings for the New Year – 2-3:15pm. Spend time monthly with Bhante Soma, Monk in Residence. Meditate together and listen to a dharma talk. Have your questions about Buddhism answered. Receive your personal New Year Blessing Bracelet by Bhante Soma. Love donation. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717599-2299. ReikiByRickie.com.

MONDAY, FEBRUARY 27

“Create Your Own ReikiBox” PlayShop – 6:308:30pm. With Rickie Freedman. Create own reiki box which can be used to share reiki with several people and circumstances at the same. Prerequisite Reiki II Class any lineage. Includes guided meditation and self-reiki session. $30. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299. ReikiByRickie.com.

TUESDAY, FEBRUARY 28

Wonder & Greening Energy: Reinvigorating Earth and Spirit Connection – 12-1pm. Join this experiential conversation with the works of Rachel Carson and Hildegard of Bingen. Reinvigorate wonder, connection and the greening energy of Mother Earth in your life. Free. Zoom. Register: Justin@WildSpiritPaths.com.

plan ahead

SATURDAY, MARCH 11

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SATURDAY, MARCH 11

Foot Reflexology Certification Course – 9am. This 1-day intensive class has everything you need to be successful as a reflexologist. Handson class plus continued support beyond the classroom. NBCTMB provider #155. Course offers 10 CEUs. Those seeking certification complete case studies and additional assignments. $325. Health Quest Holistics, 1517 N 7th St, Lebanon. Details: 717-228-0612 or HealthQuest4Life.com.

classifieds

NOTE: For guidelines and to submit a classified listing, email Publisher@ NaturalCentralPA.com. Listings are $25 for up to 25 words, or $1 per word over 25 words. Deadline is the 1st, for the next month.

BUSINESS OPPORTUNITY

START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakenings.com/mymagazine.

ENERGY WORK

ENERGY CONSCIOUSNESS TRANS -

FORMATIONAL HEALING – Brennan Healing Science Practitioner, 25 years’ experience. Forgotten life experiences and traumas are stored in the body’s cellular memory and continue to affect adult experiences. Healing these distortions allows the body to self-heal. Healing on the physical, mental, emotional and spiritual levels. Distant healings available via Zoom. Energybodyworks.com. Tinyurl.com/ Asha-HER-Summit. 717-843-5672.

HELP WANTED

CASHIER – Full- or part-time. Sonnewald Natural Foods in Spring Grove is seeking an experienced, accurate, neat and organized cashier; a strong team player with excellent customer service. Includes Fridays and Saturdays. Employee discount, paid vacation and holidays. Application at Sonnewald.org. See ad, back cover.

MASSAGE THERAPISTS & HOLISTIC PROFESSIONALS – Full- or part-time. Team-led, fun and supportive work environment. Send resumes to FireflyHollowWellness@gmail.com. Apply or learn more at FireflyHollowWellness.com. 717-8149136. See ads, pages 11 and 13.

SALESPERSON/COMMUNITY LIAISON – Natural Awakenings is looking for the right person with a passion for building relationships and selling print and digital advertising in the healthy, holistic and sustainable niches in South Central PA, as an independent contractor, partor full-time. Email your resume to Publisher@ NaturalCentralPA.com.

ORGANIC SHOPPING ONLINE

ESSANTE ORGANICS – The Organic Living Company – Toxic-free, plant-based, chemicalfree and organic lifestyle products for body, home and baby. Includes PH alkalizing supplements, skincare products, essential oils and more. Exclusive, weekly sales and discounts online at EssanteOrganics.com/SLStecher or call Susan L. Stecher at 717-571-7084.

WELLNESS SERVICES

HOLISTIC HEALING – With Reiki, Yoga, Personal Training, Meditation & Holistic Coaching – In person or virtual. Guiding you through a unique combination of healing modalities. Karen East is accepting new clients. BalancedLifeTrainer.com. 717-343-1571.

Positive Expansion for Natural Awakenings

Recently, KnoWEwell, the Regenerative Whole Health Hub, acquired Natural Awakenings Publishing Corporation. Find out why the merging of these two companies is a Nexus for Consciousness, Healing and Hope, and why you should care. Good things are on the way.

green living

>>>

wise words

Bruce Cryer on His Love Affair With the Heart

The former CEO of HeartMath Institute explains how the heart helps to coordinate the physical, mental, emotional and spiritual dimensions, and offers heartfocused breathing tips.

Tips for Lowering Toxins in the Home

Daily exposure to invisible household toxins can cause serious health consequences. Small, incremental actions around the house can have a powerful cumulative impact on the mind, body and planet.

eco tip Deciphering Egg Carton Labels

With so many types of egg choices in the grocery store, this article delineates what the different labels mean, from cage-free and freerange to pastureraised and organic.

inspiration Musings of the Heart

health brief Herbal Toothpaste Deemed

Toothpaste containing certain plantderived extracts was found to be effective in the prevention or treatment of gingivitis and early-stage periodontitis, according to a study published in Dentistry Journal.

To celebrate Heart Health Month and Valentine’s Day, reflect on a selection of Musings by a former pioneer in holistic healing, Dr. John Diamond, who passed away in 2021 after dedicating almost 50 years to serving his patients.

community resource guide

This print guide connects you to local leaders in our community. The u symbol at the end of a listing indicates the practitioner also has a Premium Online Business Listing in the Directory at NaturalCentralPA.com, where they share more information, offers, coupons, reviews, events, articles, videos and photos. For a compilation of all premium online business listings in the Online Directory & Local Guides, see page 25.

ACUPUNCTURE

CENTRAL PENN ACUPUNCTURE AND WELLNESS

Carolyn Romako

940 Century Dr, Ste D, Mechanicsburg 717- 610-4911 • CentralPennAcupuncture.com

We’ve been Central Pennsylvania’s center for compassionate, thorough and evidence-based acupuncture for 10 years. Our location is easily accessible with evening and weekend hours. Specialties include pain management and women’s health.

GIDDINGS ACUPUNCTURE PRACTICE, LLC AND ZEN & NOW APOTHECARY

Rhonda Giddings

4814 Jonestown Rd, #101, Harrisburg 717-657-1951 • GiddingsAcupuncture.com

A practice of healing art techniques from acupuncture, Traditional Chinese Medicine, massage, herbs and energy work to help patients and clients reach their individualized optimal health and vitalized longevity.

ANIMAL COMMUNICATION

MELLA LUNA HEALING

Dawn R. Tule

717-486-7823 • MellaLunaStudios.abmp.com

Dawn provides compassionate service to deepen the understanding between you and your pet, whether in physical form or in spirit. Gain insight into what your animal friend is thinking and feeling. u

BODYWORK

ARVIGO MAYA ABDOMINAL THERAPY®

309 Third St, New Cumberland

Jaque Hanson • 717-448-1281

Jaque@BeePresentWellness.com

The Arvigo ® session is a noninvasive treatment that repositions internal organs that have shifted by opening the flow of blood, lymph, nerve and Chi. Infertility, digestive and other benefits. Visit BeePresentWellness.com for details. See ad, page 6. u

CARLISLE BOWENWORK

Nancy Bittinger

616 W Main St, Mechanicsburg 717-386-8279 • CarlisleBowenworkPA.com

Bowenwork is renowned for its effectiveness in stimulating true healing from within. Through gentle yet powerful moves, even chronic problems “unwind” and balance is restored. u

THE CENTER OF BALANCE, LLC

Louise Kemper, RMI, Reflexologist, EOP, Artist Leslie Kemper Punt, Holistic Health Practitioner 29 N Jefferson St, Greencastle 717-643-1404 • TheCenterOfBalanceLLC.com

We offer reiki, foot/body reflexology, auriculotherapy, essential oil treatments, coaching and hypnosis for wellness and soul nourishment. Our unique retail shop features holistic, vegan and natural products, artisan jewelry, clothing, accessories and more. u

COACHING

ENERGETIC TRANSFORMATIONS

Ali Long

Virtually or Adams/York County TransformNow333@gmail.com et4u.org

Enhance and transform the whole you (mind, body and spirit). Ali provides one-on-one coaching that leverages a proven self and leadership discovery approach, coupled with biofeedback data, for a highly personalized and effective growth journey that will support you in both your life and in your career. u

CRANIOSACRAL THERAPY

LOVING HEART BLISSFUL SOUL

Carrie Tetkoskie, RN 5015 E Trindle Rd, Mechanicsburg 717-775-8100

LovingHeartBlissfulSoul@gmail.com

A Cranial Sacral Therapy (CST) practice. CST promotes the body’s ability to heal and bring itself back to balance. Carrie incorporates her critical care experience as a RN, psychology degree and training to optimize treatments and help to relax the nervous system, better regulate emotions and reduce tension within the body. u

THE ROOTS OF HEALTH

Rachel Benbow, LMT, BA, MLIS 3540 N Progress Ave, Ste 106, Harrisburg 717-831-6936 • TheRootsOfHealth.com

Rachel relieves pain and frees blockages using CranioSacral Therapy or massage. From stress reduction, to illness/injury/surgery recovery, to management of autism/ADHD, your therapeutic experience is individualized.

MSG009527.

DENTISTRY – HOLISTIC

HERSHEY DENTAL ASSOCIATES, LLC

Ryan Buehner, DMD, FAGD, AIAOMT 273 Hershey Rd, Hummelstown 717-220-1792 • HersheyDental.com

Provides full service family dental care, mercury-/metal-free options, fluoride-free, safe mercury removal, biocompatibility testing for dental material sensitivities, in-office ozone treatments, clear aligner orthodontics, Bruxism/tooth grinding guards. See ad, page 7. u

HERSHEY DENTAL ASSOCIATES, LLC

Carol Layton, DMD, MAGD, AIAOMT, NMD 273 Hershey Rd, Hummelstown 717-220-1792 • HersheyDental.com

Provides full service dental care, mercury/metal free, including safe removal of mercury. Biocompatibility testing for individual choice of materials; use of ozone for protection. See ad, page 7. u

SUSQUEHANNA DENTAL ARTS

Dr Owen Allison, DMD 100 S 18th St, Columbia, PA 17512 717-684-3943 or 717-285-7033

SusquehannaDentalArts.com

A full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant retained dentures and partials. See ad, page 11. u

DENTISTRY – WELLNESS

COLONIAL DENTAL GROUP

Tammy del Sol, DMD 4940 Linglestown Rd, Harrisburg 717-901-7045 • CDGWellness.com

Our focus on Wellness educates and motivates patients to care for their overall health. We no longer place mercury fillings, nor encourage ingestion of fluoride for children or adults. We educate and safely serve our patients and protect the environment. See ad, page 10. u

HOLISTIC PERSONAL TRAINING BE HERE NOW

Andrew Acklin, CPT, CES, HLC 701 N Mountain Rd, Harrisburg  717-514-5630 • BeHereNowHBG.com

Be Here Now is a holistic training center with multiple offerings in one location. They offer a holistic approach to weight loss, strength training and pain and posture. Within each process, the individual’s wellness is deeply addressed with tools such as: personal training, lifestyle coaching, reiki, nutrition, meditation and business and life coaching. u

INTERSPIRITUAL COUNSELING

WILD SPIRIT PATHS, LLC

Justin Ferko, Ed.M., MTS

Camp Hill — Virtual Offerings

717-220-5034 • WildSpiritualPaths.com

Deepen your connection to your higher power, spiritual practices, mysticism, sacred story and the Earth. A certified Nature & Forest Therapy Guide and a trained and experienced interspiritual counselor, Justin supports your journey to wholeness, by facilitating sacred space and offering deep listening, exploration and tools for reflection. One-on-one sessions via zoom or phone. Free 30-minute initial consultation. LGBTQIA+ owned business. u

MASSAGE

HAPPIE SOUL WELLNESS

Cristina L Boyle, LMT

5000 Lenker St, Ste 104, Mechanicsburg 717-254-7250 • www.HappieSoul.org

Our focus is on integrative healing of body, mind and soul. We identify the root cause of discomfort and assist with physical and emotional healing. Also, massage with reiki, reiki for emotional support, couples reiki, light therapy/full spectrum sauna, more. Ask about our referral program. We all deserve to be Happie Souls. See ad, page 2. u

METAPHYSICAL

GRACEFULL HEART

Sharon Askey

1953 W Trindle Rd, Carlisle

717-240-0400 • GraceFull-Heart.com

Gracefull Heart provides a peaceful, loving and supportive space to assist in your journey toward wholeness/ healing. Crystals, books, gemstones, jewelry, statues, incense, oracle cards (plus sample decks), crystal and metal singing bowls, pendulums and much more. See ad, page 13 u

NATUROPATHIC HEALTHCARE

NATURAL PATHS TO WELLNESS

Leia Anderson, BA, MS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Leia is part of a unique, collaborative naturopathic practice in central PA. Her passion is providing safe, effective and individualized care for the whole family. See ad, page 9. u

NATURAL PATHS TO WELLNESS

Heather DeLuca, BS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Heather is part of a unique, collaborative naturopathic practice in central PA. She provides a safe, effective and affordable alternative to conventional health care. See ad, page 9. u

NATURAL PATHS TO WELLNESS

Jessica Shoemaker, BS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Jessica is the owner of Natural Paths to Wellness where nutritional therapies, alternative modalities and functional medicine testing are combined to create an individualized holistic approach to health. See ad, page 9. u

NATURAL PATHS TO WELLNESS

Ashlyn Zikmund, BS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Ashlyn's enthusiasm for wellness and nutrition makes her a tremendous addition to NP to W. As a Naturopathic Doctor, she partners with patients to solve difficult acute and chronic health issues. See ad, page 9. u

NUTRITION

SONNEWALD NATURAL FOODS

4796 Lehman Rd, Spring Grove 717-225-3825

• Sonnewald.org

Good health comes from the farm...Not the Pharmacy! Sonnewald Natural Foods has 300+ bulk foods, organic produce, supplements, books and more, and has been in business for more than 60 years, serving Central PA and beyond. Follow us on Facebook for daily, weekly and monthly offers and special events throughout the year. See ad, back cover. u

In-store Nature’s Marketplace features natural foods, supplements, herbal remedies, and foods for special dietary needs. See ad, page 3. u

NUTRITIONIST

NATURAL PATHS TO WELLNESS

Sarah Glunz, MS, CNS, LDN 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com

Sarah will design your optimal nutrition plan for managing your weight, food allergies or sensitivities, or medical condition while helping you to improve your relationship with food. She breaks down the plan you need to follow to accomplish your health and wellness goals into reasonable action steps providing support along the way. See ad, page 9. u

PHYSICAL THERAPY

ZANG PHYSICAL THERAPY

Andrew Zang 3514 Trindle Rd, Camp Hill 717-440-6197 • ZangPT.com

Zang PT is proud to help people regain an active lifestyle. Eliminate the need for pain, medication, injections and even frequent doctor’s visits. See ad, page 23. u

REFLEXOLOGY REWEAVING BALANCE

Beth Baublitz

5A Harrisburg Pike, Dillsburg 717-943-4833 • ReWeavingBalance.earth

Beth offers a variety of reflexology options ranging from pure relaxation to assisting in pain relief with a reiki touch; plus ReConnection Sessions, a clientled journey of body, mind and spirit unique for each individual. Check their online business listing for a variety of creative and connecting workshops offered at various times throughout the year. u

REIKI

REIKI BY RICKIE

Rickie Freedman, ReikiSpace & Learning Place 2793 Old Post Rd, Ste 10, Harrisburg 717-599-2299 • ReikiByRickie.com

Rickie Freedman, Reiki Master/ Teacher, P.T., offers the Gentle Touch, Deep Healing and Balancing of “Reiki by Rickie” sessions, as well as unique Therapeutic Massage including Indian Head Massage and Chakra Foot Massage. She teaches Reiki classes and workshops on stress management, positive attitude and more. See ad, page 7. u

THERMOGRAPHY

ADVANCED THERMAL IMAGING

Pamela Howard, DC, CCT

550 Coventry Dr, Mechanicsburg

866-522-3484 • AThermalImage.com

Thermal Imaging offers a safe, non-invasive way to visualize potential health concerns; providing early warning signs for a proactive approach to health, including breast health. Visit website for more information.

VETERINARIAN – INTEGRATIVE

HEALING CREATURES HOSPITAL

(Formerly Avian And Feline Hospital)

3300 Hartzdale Dr, Camp Hill

717-730-3755 • HealingCreatures.com

Our passion is pets. Holistic and traditional services tailored to meet pets’ needs (homeopathic, herbal, nutritional and behavioral). Unique services offered include acupuncture, cold laser therapy and veterinary orthopedic manipulation (VOM). See ad, page 29. u

WELLNESS

1881 SALT SANCTUARY

Nikki McClane

1881 Loucks Rd, York, PA 17408 717-894-1881 • 1881sanctuary.com

Features two salt therapy rooms – a community salt room and private salt chamber. We also offer individual and couples’ massages; an herbal apothecary, stocked with herbal tinctures, extracts, salves, balms and lotions from local and national providers; gemstones, jewelry, books, organic chocolates and upcycled items; plus, naturethemed crafts and artwork from local artists. See ad, page 9. u

BLUE MOUNTAIN ACUPUNCTURE

Beth A. Mills, LAc

5521 Carlisle Pike, Ste B, Mechanicsburg 717-516-1080 • BlueMountainAcu.com

Beth is a Licensed Acupuncturist and Board Certified Herbalist who provides the local community with Acupuncture, Bodywork, and Herbal Medicine to improve quality of life and enhance well-being. Acupuncture addresses health concerns such as allergies, stress, pain, sleep, digestion, women’s health and many others. u

FIREFLY HOLLOW HOLISTIC WELLNESS CENTER

Kara Lovehart

200 Farm Ln, York • 717-814-9136

FireflyHollowWellness.com

We are a full-service holistic wellness center offering an array of professional services that address clients’ individual needs. A holistic approach strives to integrate Mind, Body & Spirit, allowing wellness to occur. Services include medical massage, energy medicine, intuitive coaching, wellness education, nutritional coaching and much more. See ads, pages 11 and 13. u

GRACEFULL HEART

Sharon Askey

1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com

Gracefull Heart offers many services to assist in maintaining wellness: Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, reiki sessions, aura photography and AmpCoil™ sessions. We offer reiki classes and a diverse schedule of workshops. See ad, page 13. u

INFINITE MIND-BODY ORGANIZATION

Bonnie Mirecki & Denise Nickey Wellsville, PA • 717-319-7244

Facebook: Infinite Mind-Body Org

Offering non-invasive and highly relaxing mind-body healing techniques, processes and energy spa services. Support your body’s natural ability to heal by increasing core cellular energy, releasing body tension and undoing programs of limiting beliefs that keep you stuck in unhealthy patterns. Modalities include, Access Bars, energetic facelifts, BodyTalk, wellness coaching and the new Energy Enhancement System, Quantum Healing Chamber. See ad, page 9. u

MIND BODY HEALTH CONSULTANTS

David Frederick, PhD, DSc, ND, DHM 3214 E Market St, York • 717-823-9008

TheUnknownMuscle.com

DocDaveF@worldinst.com

We provide complementary and alternative approaches to integrated wellness. From pain management, digestion and hormone/thyroid analysis to migraines, anxiety, Lyme’s and more. “If you’re serious, we can help.” Dr. Dave is an internationally known lecturer and educator who travels extensively teaching, and conducts periodic workshops locally. See ad, page 17. u

POSITIVE PRIME

Harness the power of PositiveCognitive Psychology and Neuroscience to redesign your mindset and life. Expertly curated, personalized images & statements with sound track become a vision board on steroids to help you create a positive mindset in as little as 3 minutes per day. Lifetime access to a gifted sample session and a 10-day free trial are available at PrimeForGold.com u

WHOLISTICALLY SIMPLE RX

Dr. Tia McLaughlin

1000 Carlisle St, Ste 2225, Hanover 717-885-6638 • DrTiaMcLaughlin.com

Individual and family in-person, one-on-one health consults, virtual appointments, group sessions/ events and energy sessions – Dr. Tia is a functional medicine practitioner and lifestyle educator who helps manage and reverse symptoms of autoimmune or chronic diseases specializing in stomach/gut health/weight issues, Celiac and blood sugar concerns through a unique, whole-body approach. Education regarding labs and medications is also available. See ad, page 10. u

YOGA

YOUR YOGA

Cynthia Johannes-Beecher

1900 Orange St, West York 717-586-6494 • YorkYourYoga.com

Your journey is our passion at Your Yoga. We welcome everyone to learn in a safe, inviting, no judgment studio located near the fairgrounds. All body types welcome. Easy access with lots of free on-street parking. Hatha, Vinyasa Flow, Restorative, Chair and Gentle Yoga. See ad, page 6. u

Winter is the time for comfort, for good food and warmth, for the touch of a friendly hand and for a talk beside the fire: it is the time for home.

~Edith Sitwell