March 2022 Natural Awakenings South Central PA

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HEALTHY

LIVING

HEALTHY

PLANET

PLANTS GO MAINSTREAM VEGAN FOOD TRENDS OFFER MORE VARIETY AND EASE

HOW TO TURN BURNOUT AROUND THE BENEFITS OF COMMUNITY FARMERS MARKETS BEYOND PICKY EATING SHOPPING FOR THE HEALTHIEST PET FOOD March 2022 | South Central PA | NaturalCentralPA.com

Nature’s Virus Killer

not a sniffle!” she exclaimed.

Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night.

“It saved me last holidays,” she said.

“The kids had crud going round and round, but not me.”

Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said.

By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast.

September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.”

“They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched.

Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished.

Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses.

Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA27. and doorknobs. This cut the spread of to work that fast?”

Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives.

Christmas and called it “one of the best Buy once, use forever.

The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease.

“It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL South Central PA NaturalCentralPA.com 2

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HEALTHY LIVING HEALTHY PLANET

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letter from publisher A plant-based diet is like a one-stop shop against chronic disease. ~Michael Greger, M.D.

W

e know things are getting real when KFC has added a plant-based menu item called Beyond Chicken, made of soy and wheat. Along with Burger King’s Impossible Burger and McDonald’s McPlant Burger, these fast-food giants are harbingers of the change that has solidified the position of plant-based food as a $7 billion market, of which $1.4 billion is plant-based meat.

I’ve shared childhood memories of my family’s backyard vegetable garden a few times here. The garden was in a field just 10 yards beyond the fence at the back of our property line. Another 200 yards beyond that, through the field that we mowed into a small, three-hole golf course, nestled next to several sets of railroad tracks and a local train depot building, was the local slaughterhouse and Pezner’s Meat Market.

We appreciated the fresh garden vegetables for sure, but took them for granted because it was so common that just about everyone we knew grew their own, including potatoes of course, because we needed the potatoes to serve along with the meat.

The slaughterhouse building was a drab gray with red shingle roof located in front of a small corral, built with wide, wooden slat-boards. Most of the cows were delivered by truck; however, sometimes they would come via rail and unload from the train car down a ramp into the well-trodden mud within the corral.

We grew up with the sound of trains rumbling and whistling in the night and the smell of cow manure wafting through the neighborhood, depending on prevailing winds. Don’t get me wrong. It wasn’t farm life by any stretch of the imagination. It just happened to be normal where we grew up. I am still mostly unfazed when trains rumble past during the night, unlike attorney Vincent Gambini, trying to get a good night’s sleep in rural Alabama in the film My Cousin Vinny.

Plant-based eating, vegan lifestyle tips and the bounties of local farmers markets, plus more, are all included in this month’s food and nutrition issue. Whether you’re a meat eater or a vegan, there’s something here for you to consider and possibly integrate into your routine. The notion has been around since at least 400 B.C., when Hippocrates may have said, “Let food be thy medicine and medicine be thy food… so you can feel good, live simply and laugh more.”

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Contents

Natural Awakenings is a family of 50+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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12 THE BOUNTY OF

12

FARMERS MARKETS

Buying Local Boosts Health, the Economy and the Planet

14 EASING INTO A VEGAN LIFESTYLE

Clever Meat Substitutes that Please the Palate

18 PLANT-BASED FOODS GO MAINSTREAM

Healthy Eating Gets Easier with Innovations

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22 BEYOND PICKY EATING Help for Pediatric Eating Disorders

24 BURNOUT RECOVERY Ways to Reset and Find Balance

26 A WEEKEND WARRIOR SURVIVAL GUIDE

Prevention, First-Aid and Recovery

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 570-350-4590 or via the “Advertise” link at NaturalCentralPA.com. Deadline for ads: the 1st of the month, for the next month.

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CALENDAR SUBMISSIONS Submit Calendar Events via the “Submissions” link at NaturalCentralPA.com. Deadline for calendar: the 1st of the month, for the next month.

REGIONAL MARKETS Advertise your products or services in multiple markets.

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 570-350-4590. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

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28 BEYOND KIBBLE

How to Shop for the Healthiest Pet Food

30 ONLINE EXCLUSIVES Articles and Videos Available Online at NaturalCentralPA.com

DEPARTMENTS 6 news briefs 11 health briefs 12 green living 14 conscious 21 22 24 26

eating eco tip healthy kids healing ways fit body

27 yoga pilates 28 30 31 33 35

fitness guide natural pet online exclusives calendar resource guide classifieds March 2022

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news briefs

Spring Into Wellness at the Hamburg Holistic Expo

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he Inner Peace Holistic Expo will take place from 10 a.m. to 6 p.m., April 9, and 10 a.m. to 5 p.m., April 10, at the Hamburg Field House, with free lectures and demonstrations all weekend. Participants can enjoy holistic and natural products and services for a healthy mind, body and home, spiritual readings, crystals and gemstones, jewelry, massage, reiki, CBD products, soaps, aura readings, iridology, pet wellness and more. Food and drink will be available for purchase. The first 150 Vendor Dr. Tom, founder Nancy guests each day receive a free goodie bag.

Hartman, volunteer Natalia Founder Nancy Hartman states, “I started the expos nine years ago to hold space for people looking for alternate ways of living, to educate themselves with lectures and vendors with expertise, and as a place to meet like-minded people. It has evolved from 32 vendors our first spring show in 2014 to 84 vendors in the fall of last year. I’m so excited to see the interest of more and more people turning to alternative products and therapies.”

Admission is $10/weekend, kids 12 and under free. Location: Pine St., Hamburg. For more information, call 610-401-1342 or visit InnerPeaceHolisticExpo.com.

Clean Water Photo Contest Accepting Entries

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he Pennsylvania Parks and Forests Foundation 2022 Photo Contest seeks to capture the importance of clean water to celebrate the 50th anniversary of the Clean Water Act by recognizing of the importance of forests for water quality with the theme of Clean Water and Forested Ecosystems.

Amateur and professional photographers may submit to the categories of Water is Life; Caught in the Rain; Raindrop to River; Reflections; Forests; and Young Photographers (ages 12 to 17). All photos must be taken in a Pennsylvania state park or forest. The submission deadline is September 30.

Pennsylvania’s state parks and forests are home to more than 7,100 miles of streams and 154 natural and manmade lakes. Not only do we need healthy waterways for swimming, fishing and boating, clean water is essential to all living things, and forests naturally purify our water supply.

For full contest details, visit PaParksAndForests.org.

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South Central PA

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Peyton Walker Charity Adventure Run

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he Peyton Walker Foundation is hosting the inaugural The Beat Goes On Adventure Race on April 30 at Roundtop Mountain Resort to celebrate Walker’s love of adventure. The 5K Adventure Race will see staggered start times between 11 a.m. and 2:45 p.m., while a 2K Fun Run is staggered from 3 to 4:30 p.m. Proceeds support the Peyton Walker Foundation with their mission to increase awareness and survival rates of sudden cardiac arrest.

The 5K features 12 obstacles, including cargo nets, slides, steep hills, tunnels, paintball and more. It is a course that will challenge every level of fitness. The Fun Run has five kid-friendly obstacles, including tires, slides, climbing and more that will be available for most skill levels and ages 8 and up.

Peyton Walker was a 19-year-old Mechanicsburg native pursuing a career as a physician’s assistant who suffered a fatal sudden cardiac arrest. Her family’s research found that kids are dying every day from undiagnosed heart issues, so they established The Peyton Walker Foundation in her memory.

Location: 925 Roundtop Rd,. Lewisberry.

Register at PeytonWalker.org. For sponsorship opportunities, call Asheleigh Forsburg at 717-695-1917 or email Asheleigh@ PeytonWalker.org.

Steelton Cannabis Health Expo

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he Coexist Alliance and Coexist Gallery Hemp Remedies present the Steelton Cannabis Health Expo, a family-friendly event that will provide education, entertainment and food on June 4.

Educational panels include information about veterans, medical marijuana, products, wellness, and more. There will be demonstrations of live glass blowing, music, industry vendors, food trucks, mobile skate park demos, mosaic mural building, a dunk tank, a bounce house, basketball court and more.

Admission is free. Location: 310 S. Front St., Steelton. For more information, call 717342-8144, email CoexistGalleryllc@gmail. com or visit CoexistGallery.com.

Make a Spring Wreath

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ildwood Park and Olewine Nature Center is conducting a Spring Wreath Workshop on March 12 from 8:30 to 10 a.m.; 10:15 to 11:45 a.m.; noon to 1:30 p.m.; and 1:45 to 3:15 p.m. After constructing a wreath, participants may enjoy a cup of tea or coffee while adding the finishing touches.

Everything will be supplied to make the wreath with decorations from nature, including cones, nuts and seed pods. Select from a variety of wreath bases including grape vines and wire frames. Attendees may bring additional items and ribbon.

Workshop timeslots are limited to 15 participants. Masks and social distancing are required.

Cost is $25. Location: 100 Wildwood Way, Harrisburg. Register at 717- 221-0292 or DauphinCountyParksAndRecreation. ticketleap.com/spring-wreath-workshop-2022.

For more information, visit Explorewildwoodpark.org.

March 2022

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news briefs

Celebrate Ostara This Year

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scension Holistics will host a celebration of the natural rhythm of nature and the wheel of the year for Wiccan from 1 to 4 p.m., March 20. Owner Jessica M. Miller says, “Be part of this magical event honoring the time of rebirth, renewal and fertility. Ostara celebrates the spring equinox. Enjoy a seasonal-themed ceremony, food, drink and crafty creations you can take home with you!”

All ages are welcome to celebrate. Ostara-themed food and drinks and crafts will be available and included in the price of the ceremony. Attendees will have make and take crafts to bring the magic home including faerie houses, Ostara egg charms and more.

The word Ostara comes from the Anglo-Saxon goddess Eostre, who represented spring and new beginnings. Ostara symbolizes fertility, rebirth and renewal. Ostara is the festival of the spring equinox, a time to celebrate the moment between darkest winter and the height of summer.

Admission is $40. Location: 1004 E. Walnut St., Palmyra. For registration (required) and more information, call 717-892-5779, email Info@AscensionHolistics.com or visit AscensionHolistics.com.

ReWeaving Balance Opens in Dillsburg

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lizabeth Baublitz has launched a new practice at 5A Harrisburg Pike, in Dillsburg, ReWeaving Balance, formerly EMB Reflexology, focused on reflexology, reiki and wellness coaching with a unique approach called “ReConnection Sessions”.

She plans to include other practitioners, a retail store and events and workshops later Elizabeth Baublitz this year.

Baublitz, an American Reflexology Certification Board certified reflexologist, states, “I have been practicing reflexology since 2016, working out of several local wellness centers, with Dillsburg Yoga being my home base. I offer traditional reflexology, Thai reflexology, and reflexology for chronic foot pain. In 2020, I enrolled in the Institute of Integrative Nutrition to obtain training and a certificate in wellness coaching. My ReConnection sessions include a three-month journey of body, mind and spirit, where we unravel any knots that may have formed in your web of balance. Our time and focus together is client led and will be a unique journey for each individual. Helping others reconnect to their own strengths, truth and beyond has become my life’s passion; a passion I am so grateful to have finally discovered!”

For more information, call 717-943-4833, email ReWeavingBalance@ gmail.com or visit ReWeavingBalance.earth. See ad, page 10.

William Stillman Events at Brownstone Station

rownstone Station Wellness Center will be hosting psychic/medium William Stillman for events beginning with Developing Your Personal Intuition Class Level 1, from 10:30 a.m. to 5:30 p.m., March 26 and November 12. Stillman, an adult with Asperger’s Syndrome, also holds one-onone sessions. He is the award-winning author of 10 autism and special needs parenting books, including Autism and the God Connection.

William Stillman Other occasions include a Psychic Gallery 7 to 9:30 p.m., April 2; Autism and the God Connection, from 1 to 4 p.m., April 30; Developing Your Personal Intuition Class Level 2, from 10:30 a.m. to 5:30 p.m., May 28; Talking To Animals, from 1 to 4 p.m., June 26; and Pet Psychic Readings, from 1 to 6 p.m., July 10 and October 16.

Location: 320 E. 2nd St., Ste. B, Hummelstown. For more information, call 717-927-7500, email: Info@BrownstoneStation.com or visit BrownstoneStation.com and WilliamStillman.com.

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photo credit: Tim McGowan

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Mechanicsburg Earth Day Festival

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he Downtown Mechanicsburg Partnership is sponsoring an Earth Day Festival from 9 a.m. to 3 p.m., April 16, on Main and Market Streets, in Mechanicsburg. There will be live music, informative vendors, organic foods and fun activities for all ages.

Entertainment and dancing and dancing on the Pennsylvania State Employees Credit Union main stage begins at 10 a.m. The Mechanicsburg Area School District Green Team will provide kid-friendly crafts using recycled items. All ages can paint kindness rocks with the Mechanicsburg Woman’s Club or decorate grocery bags with Earth-friendly messages sponsored by the Lion’s Club. Silent auction bids can be made on rain barrels hand painted by local artists and high school students, designed to collect water for recycled use in gardens or house plants.

Festival Chairperson Susanna R. Reppert says, “Our mission is to provide a relaxing setting to acquire knowledge, inspiration and guidance for creative approaches to ecologically sustainable living while promoting the downtown merchants and local community organizations.”

Admission is free. For more information, call 717-697-5111, email MechEarthDayFest@gmail.com or visit MechanicsburgEarthDayFest. com. See ad, page 29.

New Intuitive Guidance at Alta View

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lta View Wellness is hosting evidential intuitive medium Richard LaRocco, whose readings offer a healing of the heart and a true connection to our lost loved ones in one-hour sessions to deliver messages from spirit. Connecting with loved ones that have passed on, he brings Richard LaRocco forth the essence of their spirit and provides specific details to offer healing, guidance, clarity and validation in different areas of life. LaRocco’s readings demonstrate that even though our loved ones are no longer alive, they can still be with us, and we can still live with them, only differently.

LaRocco is a spiritualist and ordained minister through the Trilogy Institute and The City of Light Spiritualist Church, in Lily Dale, New York. He is a certified medium and healer, studying under Patricia Price and Barbara Sanson, in Lily Dale. The speaker, teacher and mentor provides personal readings, classes and life coaching sessions. He has appeared on the Travel Channel’s Haunted Hospitals.

Location: 4814 Jonestown Rd., Harrisburg. For more information, call 717-221-0133, email avwc@verizon.net or visit AltaViewWellness.com and TransformationalMediumship.com.

See ad, page 8.

Caitlin Tice Scheduling In-Person Appointments in Hershey

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he Tice Counseling & Wellness office at 1335 East Chocolate Avenue, in Hershey, is now open for in-person counseling appointments.

Owner Caitlin Tice says, “I will be offering appointments for those potential clients that prefer in-person interaction rather than virtual.”

Tice received a Bachelor of Science degree in Applied Behavioral Science at Penn State University, and a Master of Science degree in Clinical Mental Health Counseling at Shippensburg University. She has more than 10 years of experience working in mental health settings, including school-based mental health services, child and adolescent therapy, college counseling, drug and alcohol counseling, and outpatient therapy with people of all ages.

Her counseling technique includes person-centered therapy, cognitive behavioral therapy, internal family systems source code psychology (a new, groundbreaking counseling theory created

by Dr. Sam Rader), Emotional Freedom Technique and mindfulness. Tice’s approach has a strong emphasis on identifying strengths, empathy and the connection between the mind and body. Special interests include somatic experiencing, incorporating nutrition for treatment of mental health concerns and therapeutic art techniques.

For appointments and more information, call 717-204-4310, email Info@TiceCounselingAndWellness.com or visit TiceCounselingAndWellness.com. See Resource Guide, page 33.

Yoga Love Festival

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rema Vibrations will hold the Yoga Love Festival on June 25 and 26 at Amethyst Retreat Center, with a variety of yoga classes, workshops, live music, a DJ, ecstatic dance, drumming, potluck, camping, hiking and more. There will be a community potluck dinner Saturday evening, so attendees should bring a dish to share. It’s a beautiful opportunity to connect with like-minded individuals, support local businesses, artists, and community.

The featured presenter is Eric Brown. He teaches from a place of deep experience and learning that comes from numerous teacher trainings and thousands of hours of study, practice and teaching of yoga over the past 38 years. His teaching reflects his studying a variety of yoga and meditation styles with some of the nation’s foremost instructors. Corporate sponsors are Natural Awakenings magazine, Amethyst Retreat Center, Reiki by Rickie and DCR Group.

Location: 44 Buffalo Creek Rd., Duncannon. For more information, call 717-512-4260, email CentralPaYogaLoveFestival@gmail.com or visit PaYogaLoveFest.com. Sponsorships are available.

March 2022

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Take time to

lax,

vitalize &

connect

Beth Baublitz

Reflexology · Reiki · ReConnection “An hour of Beth’s reflexology will not only calm your soul but science provides evidence that it can also improve your health. The only complaint I have is that the hour passes way too quickly!” ~ Nancy K. · York Springs, Pa

10% OFF on Reflexology or Reiki

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A Unique Metaphysical Shop/Wellness Center offering many tools and services that help to provide wholeness and healing.

717-240-0800 Gracefull-Heart.com Info@gracefull-heart.com 1953C W. Trindle Rd Carlisle, PA 17013

Blossom by blossom the spring begins. ~Algernon Charles Swinburne

kudos Gamber Chiropractic, serving Dillsburg, Camp Hill and surrounding communities, is celebrating 50 years in business.

Samuel Gamber, DC founded the Matthew Gamber, DC practice in 1972 and Matthew Gamber, DC, has been in the practice for 29 years. In addition to chiropractic care, services include nutritional counseling, massage therapy, foot reflexology and Applied Kinesiology.

Gamber Chiropractic takes a “whole person” approach in chiropractic care, which means looking for the underlying causes of discomfort and pain, as opposed to just treating the symptoms.

Many seemingly unrelated symptoms often arise from imbalances in the spinal column, and Gamber is able to determine the root of the pain and create a personalized chiropractic and wellness plan to suit each patient’s individual needs. They have a history of successfully addressing back, neck, shoulder, headache and knee pain.

Locations: 971 York Rd., Dillsburg.

605 St. Johns Rd., Camp Hill. For appointments and more information, call 717-432-3912, email msg@pa.net or visit GamberChiropractic.com. See ad, page 13.

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health briefs

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Take Vinegar to Lower the Blues Depression relief may be as close as the vinegar bottle on the kitchen shelf, according to a new study from Arizona State University involving 25 healthy college students divided into two groups. Fourteen drank two tablespoons of Bragg’s apple cider vinegar diluted in one cup of water twice daily with meals, while 11 students consumed a vinegar tablet that contained 1/100 as much vinegar twice daily. After four weeks, using psychological tests and urine samples, the researchers found a 20 to 34 percent reduction in self-reported depression scores from the test group compared to slight increases in depression in the control group. Several metabolic alterations were found consistent with improved mood, including enzymatic dysfunction in the hexosamine pathway, as well as significant increases in glycine, serine and threonine metabolism. “With over 40 percent of college students self-reporting moderate-to-severe depression—a 77 percent increase over the past decade­­—simple and safe strategies that effectively reduce depression in this population are urgently needed,” the authors write.

Try Lavender and Valerian to Reduce Fatigue Fatigue that hampers daily activities is a major symptom of heart failure, the leading cause of U.S. hospitalization for people over 65. To explore inexpensive and accessible herbal treatments, researchers at the Aja University of Medical Sciences, in Tehran, Iran, divided 120 heart-failure patients into three groups: one received aromatherapy, breathing in lavender essence every day; another took 530 milligram capsules of valerian root extract daily; and the third group had conventional medical therapy with no herbal supplementation. After 15 days, fatigue was significantly reduced in both herbal groups, while individuals receiving only conventional care did not experience a noticeable relief in fatigue.

Drink Coffee and Tea to Reduce Dementia and Stroke Risk There’s good news for coffee and tea drinkers in recent research: consuming two to three cups a day of each beverage has been found to significantly lower the risk of stroke by 32 percent and of dementia by 28 percent compared to abstainers.

Researchers from Tianjin Medical University, in China, analyzed a databank of 365,682 UK residents between 50 and 74 years of age that reported their coffee and tea consumption over 11 years and found that drinking both beverages in the course of a day correlates with a lower risk of stroke and dementia compared to drinking either one exclusively. Also, drinking three to six cups of coffee alone or in combination with tea was associated with a lower risk of post-stroke dementia. “Coffee and tea are distinct beverages with both overlapping and different contents. One potential mechanism may be related to the combined protective role of the different antioxidants and other biological contents in these two beverages,” the study concluded.

March 2022

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green living

THE BOUNTY OF FARMERS MARKETS c_atta/AdobeStock.com

Buying Local Boosts Health, the Economy and the Planet

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by Sandra Yeyati

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hroughout the nation, an estimated 8,000 farmers markets offer some of the freshest food available anywhere. Often open on weekend mornings or select weeknights, these nutritional meccas allow local farmers to sell their fruits, vegetables, eggs, meat and dairy directly to consumers, thereby providing an attractive business channel for them. “If you buy direct from a farmer, 97 cents of every dollar goes home with the farmer, whereas if you buy from a traditional grocery store, only 17 cents makes its way back to that farmer,” says Janie Maxwell, executive director of the Illinois Farmers Market Association.

Dollars spent at farmers markets boost local economies. “When farmers make money, they buy seeds at their local co-op or purchase tools from a nearby hardware store, which infuses economic capital into rural communities,” says Katie Myhre, technology research manager at the Farmers Market Coalition. “If we can focus on growing the capacity of our farms within our region and building consumer habits around what we can grow locally, that’s going to help our region become more resilient.”

This type of localized commerce offers environmental benefits, too. Produce from a local source carries a much smaller carbon footprint than one that travelled halfway across the country. “Farmers markets are uniquely positioned to encourage environmentally responsible farming by providing a solid economic platform to climate-positive farmers 12

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that are taking care of land and water quality,” Myhre asserts.

According to a study commissioned by the U.S. Farmers & Ranchers Alliance, 72 percent of consumers know “nothing” or “very little” about farming or ranching. Farmers markets facilitate ongoing dialogues between growers and consumers, serving as valuable educational sites.

“Getting to know your farmer offers you an opportunity to ask questions directly to the person growing the product and make a choice accordingly, whereas when you go into grocery stores, you’re fed a lot of advertising and greenwash labeling with terms that you don’t understand,” Myhre says, adding, “While many small farmers decide not to go through the costly United States Department of Agriculture organic certification process, their farming practices are often just as clean or even more so, and at a farmers market, consumers are able to look the farmer in the eye and learn about their growing methods.”

Maxwell appreciates the opportunity to make an educated choice. “As a consumer, you have to decide what is your highest value. For me, the most compelling reason to shop at a farmers market is the peak, in-season, quality of the food, the incredible taste and nutrition that you get because it was freshly harvested and didn’t have to be transported over long distances. The number of people that touch your food is significantly lower at a farmers market, so there’s less opportunity for it to be mishandled or crosscontaminated. It carries the name of the producer on it. This is their life’s work,

and their reputation is on that label. I sense that there’s a real desire to ensure great quality and safety.”

Regularly buying fresh food from a farmers market allows families to get into the habit of eating in season. “Cooking seasonally allows you the opportunity to capture the incredible flavor profiles of what’s fresh. It has just been picked and tastes incredible—very different from the flavors you get from grocery store products that were produced someplace else, maybe even weeks or months ago,” Maxwell explains.

Myhre concurs: “If we can build our habits, cooking preferences and skills around those seasonal rhythms, that’s a really beautiful benefit. It’s awesome for me to know that these herbs were harvested yesterday. There’s also a wide diversity of products. You’re not going to see 12 varieties of squash at your big-box grocery store.

I’m always surprised by what I see, and it’s a really fun experience as somebody who loves food. Taking home really great-tasting products that were produced with so much care is a central benefit.”

For many, the farmers market is a community gathering. In addition to local growers, they often include cottage food vendors offering homemade jams and jellies, baked goods, sauces, preserved and pickled items and other delicious foods, as well as arts and crafts vendors and musical entertainment.

“The wonderful thing about the farmers market is that it leads with joy,” Myhre says.

“It’s fun. You don’t invite friends to the grocery store, but you might meet your friends for coffee at the farmers market.”

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

For more, see “Local Farmers Market, CSA and Herbalist Guides”, page 30.

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conscious eating

Easing into a Vegan Lifestyle CLEVER MEAT SUBSTITUTES THAT PLEASE THE PALATE

by Sheila Julson

istetiana/AdobeStock.com

T

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oday’s wide availability of vegan meat substitutes in the grocer’s freezer helps break the ice for people that want to experiment with plantbased foods. The taste, convenience and quality of these products has improved greatly over the past decade, but like many convenience foods, some packaged faux meat products can be high in sodium or fillers. While packaged, meat-alternative products are ideal for a tasty occasional treat, there’s a whole world of options beyond the freezer aisle for those that want to expand their vegan palates.

Arielle and Brandon Hawthorne, coowners of Twisted Plants, a popular, plantbased restaurant in the Milwaukee area, make their vegan food approachable by creating plant-based foods that mimic everyday, non-plant-based options. “I think that motivates people to try it because they feel they can still have the same flavor and taste they’re used to, but in a healthier version,” Arielle says. They use items like jackfruit, a species of tree in the fig family, which takes on the taste and consistency of pulled pork when shredded and marinated in sauces or spices.

Going plant-based does not mean going without. Del Sroufe, a vegan chef based in Columbus, Ohio, culinary specialist at the T. Colin Campbell Center for Nutritional Studies and author of the Forks Over Knives companion cookbook, recommends that people craft satisfying, plant-based entrées at home by starting with recipes they like, and then looking for plant-based versions of those. “If you like pizza, you can still have pizza. If you like Italian cuisine, there are plenty of Italian recipes,” he says.

Priyanka Naik, a self-taught Indian vegan chef, Food Network champion and

author of the new vegan cookbook The Modern Tiffin, advises to gradually start a plant-based diet with one meat-free day per week and then increase. She adds that when eating out, opt for vegetarian or vegan options to be sure a plant-based lifestyle is sustainable outside of the home kitchen.

Substitutes at Home The concept of protein at the center of every dinner plate has been ingrained in American culture. Dismantling that perspective opens up a whole new world and encourages thinking about vegetarian and vegan food in a new light, Naik says.

Sroufe adds that we often believe we won’t get enough protein from plant-based foods. “There’s been a lot of science to refute that. The World Health Organization has identified people that exist healthfully on less than 6 percent protein in their diets.”

Fruits, vegetables and grains are often more economical than packaged convenience foods, especially when purchased from local farmers markets. Pasta, rice and beans, which can be purchased in bulk, are budget-friendly. Naik cooks with the objective of putting vegetables at the forefront, using her Indian ancestry and global influences to make veggies the star of the show.

Cauliflower and eggplant can be prepared in “steak” form as a main course or stand in as healthier versions of pub-food appetizers like buffalo chicken wings. For those craving meatier flavors, chickpea flour becomes crumbly when water is added, effecting a good substitute for ground beef. Adding chipotle, cumin and other seasonings emulates taco meat. “Chickpea flour is high in protein and is used in a lot of Indian cuisine,” Naik says. “You can buy the flour or grind dry chickpeas to make the flour.”

Jackfruit adapts easily to myriad recipe styles. Sroufe notes it can be used in dumplings and tacos. Hawthorne also uses it to make vegan ribs and in beef-style stews.

Don’t toss that banana peel—Naik says using clean, organic banana peels after the flesh has been removed is a zero-waste approach to plant-based eating. Cooks can shred the peel with a fork and sauté it with soy sauce and other spices to mimic pulled meat.

Tofu gets a bad rap, Sroufe says, noting that many people worldwide eat soy products without experiencing digestive issues.

He often uses tofu for a number of presentations. “Silken tofu can be used to make pudding. Crumbled tofu can be substituted for ricotta in lasagna, or you can marinate tofu to make bacon for sandwiches. It’s a good, filling food.”

Sroufe also uses millet as a base for meatloaf, meatballs and sloppy joes. Several mushroom varieties have meaty textures, and when battered and fried, they emulate fried chicken. Hawthorne also uses mushrooms as a meat replacement in Philly cheese steak sandwiches. Seitan, made with a vital wheat gluten base, can be used for meatballs.

By experimenting with an array of vegetables, grains, nuts and seeds to create balanced textures and flavors, even the choosiest omnivores won’t miss the meat.

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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photo courtesy of Del Sroufe

Plant-Based Options BUFFALO CAULIFLOWER BITES This healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw. ½ cup water ¼ cup almond butter ½ cup red hot sauce, plus extra for tossing with the cooked bites ¾ cup whole-wheat pastry flour ¼ cup nutritional yeast 1 ½ Tbsp granulated garlic 1 large-head cauliflower, cut into 1-inch florets (about 6 cups)

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Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl.

Mix well. Add the cauliflower florets and toss until thoroughly coated.

Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown. Toss with extra red hot sauce if desired.

Recipe and photo courtesy of Del Sroufe.

ONE-PAN SKILLET EGGPLANT PARMIGIANA Inspired by the Italian restaurants of her Staten Island neighborhood while growing up, Naik has created a vegan version of this Italian favorite.

(meat side should be tender and able to pierce with a fork).

photo courtesy of Priyanka Naik

Sprinkle with a bit of kosher salt, cover with the lid and cook another 4 to 5 minutes. Eggplant should be very soft, fork tender and cooked, but not falling apart.

Remove from pan.

1 Tbsp neutral oil (such as canola or vegetable oil) 1 medium-sized Italian eggplant, split in half lengthwise 2 tsp olive oil 1 tsp Calabrian chili oil 2 cloves garlic, roughly chopped 1 sprig fresh oregano 1 cup jarred marinara sauce

1 sprig fresh basil (extra for garnishing) 3-4 Tbsp water 1 Tbsp sugar 1 Tbsp tomato paste 1 tsp red pepper flakes 4 slices vegan mozzarella ⅓ cup plain breadcrumbs Kosher salt and freshly ground black pepper to taste

Pour about 1 Tbsp neutral oil into a medium or large nonstick skillet. Heat over mediumhigh flame. Meanwhile, score the meat of the eggplant in crosshatches. Do not to cut all the way through the skin.

Place eggplant slices meat side down into the hot skillet and cover with a lid. After 3 to 4 minutes, check the eggplant to be sure it’s turning golden brown; if it looks charred, lower the heat. Cover with lid and continue cooking for another 5 minutes. Flip eggplant slices

Lower heat slightly and pour in olive oil and Calabrian chili oil. Once hot, add garlic, sautéing until slightly golden. Add the sprig of oregano.

Once super-fragrant, pour in the jar of sauce and a sprig of basil and water. Lower the heat to medium-low. Add sugar, tomato paste, salt, black pepper and chili flakes.

Mix until incorporated and smooth. Once the sauce starts bubbling, add eggplants meat side-up.

Cover the lid and simmer for 2 to 3 minutes. Put cheese slices on top of the eggplant and close with the lid. While the cheese is melting, toast breadcrumbs in a separate pan. Sprinkle in salt and freshly ground black pepper to taste. Toast until golden brown and crispy. Turn off heat.

Remove lid from eggplant and once cheese is fully melted, top with breadcrumbs and fresh basil, and remove from heat. Serve with Italian crusty bread.

Recipe and photo courtesy of Priyanka Naik.

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Healthy Eating Gets Easier with Innovations

by Carrie Jackson

P

lant-based eating has seen an explosion in the past few years as consumers become increasingly aware of how their food choices impact their health and the environment and align with their ethics. According to market research firm SPINS, plant-based eating is now a $7 billion market in the U.S., with $1.4 billion represented by plant-based meat. Consumers can now expect to see veggie burgers at the ballpark, vegan dairy at the cafe, tuna substitutes in every grocery store and a plant-based entrée at Michelin-starred restaurants.

Whether vegetarian, vegan or flexitarian, almost 40 percent of Americans are shifting to a plant-based diet, according to a 2018 Nielsen report. While a plant-based diet supplies essential nutrients and reduces the risk for some cancers, consumers now rank the health of the planet as their number one concern, overtaking personal health, which has been the top priority in recent years, according to market researcher Innova Market Insights. Such an eating regimen can lead to a more sustainable use of resources, combat climate change and help preserve biodiversity. According to a University of Illinois study published in the journal Nature

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Food, animal agriculture is responsible for 57 percent of global greenhouse gas emissions from food production, which accounts for 35 percent of all greenhouse gas emissions.

Plant-Based Companies Align with Values Elysabeth Alfano, the founder of Plant Powered Consulting, sees a plant-based diet becoming a lifestyle as consumers demand a broader range of options. “It’s becoming increasingly normal to find plant-based foods and meat alternatives in every grocery store. Oat yogurt, seafood alternatives and vegan honey are now mainstream. People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices,” she says.

Alfano is also the co-founder and CEO of VegTech Invest, an investment management firm that is the first global exchange-traded fund of plant-based companies; it launched January 4 on the New York Stock Exchange, comprising 37 publicly traded companies actively innovating with plants and plant-derived ingredients, and producing products that are

vladimir/AdobeStock.com

Plant-Based Foods Go Mainstream

animal-free. “We believe that today’s investors want a more resource-efficient, climate-friendly and cruelty-free food and materials supply system, and want to invest their dollars in the same,” says Alfano.

Dairy and Seafood Alternatives Abound In the grocery store, it’s never been easier to shop for plant-based options. Companies are getting creative and optimizing products that stand on their own merits, instead of just mimicking meat, fish and dairy. With alternatives such as oat, almond and even potato milk touting sustainable credentials, as well as a creamy texture, plant-based dairy is having a surge.

Sales in the plant-based seafood sector grew 23 percent from 2019 to 2020 according to market data from The Good Food Institute. Nestlé recently launched Vuna, a vegan tuna alternative made of pea protein, wheat gluten, rapeseed oil, salt and a flavor blend, and other companies are jumping on board as consumers are becoming more aware of the seafood industry’s environmental problems, particularly overfishing. While a handful are specializing in proteins derived from fermentation and others are developing lab-grown seafood, most are focusing on plant-based products. Due to their fibrous consistency, jackfruit and yam root are ideal fish alternatives for fillets and sticks. Vegan fish stock, as well as plant-based scampi and king prawns, can be found in vegan grocery stores and such online shops as ShopVejii.com and GTFOItsVegan.com.

Mushrooms Become a Plant-Based Superfood Mushrooms are having a heyday due to their versatility, and companies are harnessing them as a source of fiber, protein and antioxidants. Meati.com is a Boulder-based startup that uses mycelium, the root structure of mushrooms, to create a whole-cut product that offers the protein of animal meat with the nutrients of fungi. “We believe that systemic change can start with people replacing animal meat even a couple of times a week. Eating Meati chicken or steak shouldn’t feel like a huge departure from animal products, and the nutrition offered is superior to any food out there,” says Christina Ra, vice president of marketing and communications. “People can enjoy eating Meati and feel great about how they’re nourishing their bodies.”

With $50 million in recent venture capital funding, the company is building an 80,000-square-foot production facility and plans to start selling its substitute chicken and beef in national markets later this year.

Meati has drawn on ancient, natural processes to grow clean, sustainable sources of nutrition. “Mycelium is an infinite, selfreplenishing food source. Made from a closed-loop system, Meati uses less than 1 percent of the water and land needed for animal meat production,” says Ra. The company grows and harvests the mycelium indoors in stainless steel fermentation tanks using only water, sugar and nutrients. Unlike the animal agriculture industry, no antibiotics, growth hormones or pesticides are used.

Vegan Coaching and Delivery Make It Easy For people that aren’t ready to experiment with plant-based cooking themselves, vegan and vegetarian meal-delivery services are popping up. One such program is Plantable.com, founded by Nadja Pinnavaia and designed to give clients the tools to transition into a plant-based lifestyle. Customers sign up online for either a seven- or 28-day program that includes daily shipped meals, one-on-one counseling through phone calls and texts, and lifestyle recommendations to form new habits. “Our goal is to make plant-based eating so tasty and effortless that it becomes a way of life,” Pinnavaia explains.

She says the idea behind Plantable, which is based in New York, but will ship anywhere in the country, is to make plant-based eating less of a barrier for people. “Most of our clients are either looking to kickstart a new lifestyle and don’t know how to begin, or they are busy and want the ease of prepared meals made from scratch with real, clean ingredients. Our menu is a whole-food, plant-based way of eating that is filled with fiber and packed with nutrients. We focus on legumes, tofu and nuts as sources of protein,” she says.

Pinnavaia, who holds a Ph.D. in quantum chemistry, became interested in food and nutrition after having too many family members diagnosed with cancers. Since launching Plantable in 2016, she has observed more clients coming in on their doctor’s recommendation. “We’re seeing a shift towards more consumerdriven health care, where doctors are understanding that meal planning and nutrition are critical to overall health. The community in general is also taking more ownership of their own health and gaining more knowledge of the benefits of a plant-based diet,” she says.

Eating Out Gets Healthier For people dining out, there is no shortage of plant-based options, and that goes beyond a salad and fries. Eleven Madison Park, in New York City, is the first vegan restaurant to receive a Michelin star. Even fast-food chains are getting on board, with McDonald’s introducing the McPlant burger and KFC debuting a Beyond Chicken made of soy and wheat.

Joe Hehl, the founder of Dragged Through the Garden, a Chicago-based company that consults with restaurants and breweries looking to expand vegan options, has seen an uptick in interest.

“Adding a plant-based option or two on the menu can absolutely set some new eyes on a restaurant’s operation. Now this place will show up in searches for ‘restaurants with vegan options’ and appeal to an audience who potentially wouldn’t have eaten there otherwise. Plus, it’s not super-costly on the bottom line,” he explains.

He adds that the availability of meat substitutes on a menu, such as an Impossible Burger, makes it easy for people trying to cut down on their meat intake. “Mainstream substitutes are a little more accessible than something like a bowl of quinoa to someone who is not vegan. This new era of plant-based burgers offers an alternative for those who March 2022

19

want to wind down their meat intake, but are unsure how to start,” he says.

Hehl also offers clients recipes and guides for recreating vegan versions of traditional fast food and kitsch menus. Past recipes have included a Vegan Philly Cheesesteak and the Vegan Chorizo Sloppy Joe, for which he offers step-by-step instructions and encourages followers to have fun and experiment with ingredients such as oat milk. “I grew up in a very meat-and-potatoes household and had no knowledge of cooking whatsoever. As I learned about some of the benefits of a plant-based diet, I decided to embrace it as a challenge to myself,” he says. “My favorite plant-based ingredients to use are garlic powder and

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by Tara Saksek

photo courtesy of VegNews.Plantable.com

A

smoked paprika! Some people are eating plant-based ingredients without even realizing it.”

Consumers have no shortage of options as plant-based eating and lifestyle choices continue to go mainstream. Companies are meeting the demand with creative, sustainable products and services that are better for the planet, healthier for the body and allow people to align their values with their purchases. As the interest increases, new innovations are likely to explode on the scene and the plant-based followers are ready.

Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

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eroponic gardening produces more food at a faster rate, is eco-friendly, soil-free and yields herbs and produce at home that are more nutrient dense than conventionally farmed products.

The benefits of aeroponic gardening versus conventional gardening were profoundly stated by the University of Mississippi after they compared traditional gardening to a brand name Aeroponic gardening system. The study revealed that the Aeroponic growing system not only produced more food at a faster rate—30 percent more, three times faster—but it is also ecofriendly, using 98 percent less water and 90 percent less land, as well, and pollution and pests were less of a problem because the technology is dirt-free.

The indoor/outdoor aeroponic system runs off a timer.

When the timer goes off, the pump within the tower delivers an essential nutrient-laden mist of water to each exposed root.

Following this, the technology allows for aeration to occur just as with soil gardening. In essence, the technology provides a self-contained system that feeds, waters and oxygenates itself.

The difference in the smell and color of aeroponically grown herbs are distinct and much more vibrant than traditionally grown versions.

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eco tip

The 411 on Styrofoam GrabillCreative/GettyImages.co,

Why We Should Just Say No

Because it is heat-resistant, extremely lightweight and relatively sturdy, Styrofoam is commonly used for takeout food and beverage containers, egg cartons, craft materials, home insulation and product packaging. The harm it causes to human health and the planet outweighs its convenience, however, and a growing number of cities in Asia, Europe and the U.S. have banned its use, including Minneapolis, Portland, Seattle, San Francisco, New York City and Washington, D.C. The word Styrofoam, which stands for a polystyrene plastic foam made from nonrenewable crude oil, is actually a trademark owned by the Dow Chemical Company in more than 90 countries. Despite city restrictions and growing concern over its safety, 3 million tons of it is produced every year in the U.S. Human Health Risks Two known toxins—benzene and styrene—are released during the manufacture of this puffed, #6 plastic. The toxins are also released whenever it is subjected to heat—by contact with a hot beverage or in the microwave, for example. In a 1986 U.S. Environmental Protection Agency (EPA) study, styrene was detected in the fatty tissue of every man, woman and child tested. The tens of thousands of people that live and work in environments with high concentrations of styrene have higher instances of cancer, neurological issues, headaches, depression and fatigue, while chronic exposure to benzene is believed to cause blood disorders, negative reproductive effects and increased incidence of leukemia.

Environmental Impacts The manufacturing process of polystyrene was rated as the fifth-largest source of hazardous waste by a 1986 EPA report. It is estimated that 680 pounds of greenhouse gas are emitted to produce 10,000 plastic foam cups. Styrofoam is virtually non-biodegradable, and only 1 percent of it is recycled. Approximately 2.3 million tons end up in landfills every year, releasing toxins into the air and breaking into smaller particles that make their way into waterways, polluting the human drinking supply and posing great risk to marine life that ingests microplastics.

Better Alternatives It is best to avoid using Styrofoam altogether, opting instead for plant-based, stainless steel, ceramic or glass containers to carry food and beverages. Choose manufacturers and shipping companies that use biodegradable packing materials instead of foam. At the grocery store, purchase eggs in paperboard cartons and get fresh cuts of meat from the butcher rather than those packed in foam trays. At home, select Earth-friendly insulation and steer clear of foam-based craft supplies.

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healthy kids

Beyond Picky Eating

More than Body Image

Help for Pediatric Eating Disorders

vadim guzhva/AdobeStock.com

by Marlaina Donato

M

ost kids go through food phases and bouts of fussiness during mealtime, but more serious problems can lurk beneath the surface of such all-too-common behaviors. Eating disorders are often associated with teen and adult females, but children of any gender under 12 can be afflicted with anorexia nervosa, bulimia and other conditions unique to younger kids.

“Eating disorders used to be primarily a college-aged issue; now eating disorders show up in young teens and even children as young as 5 years old,” says Marcia Herrin, a dietitian and nutritional counselor in Lebanon, New Hampshire, and author of Nutrition Counseling in the Treatment of Eating Disorders and co-author of The Parent’s Guide to Eating Disorders.

Consequences of childhood eating disorders can include permanently stunted growth, impaired immunity, hypoglycemia and delayed puberty, but healing from an eating disorder can occur with early detection, quality care and proactive efforts by the family. Current research has broadened the medical definition, allowing earlier diagnosis and prevention, reports the New York City-based National Eating Disorders Association.

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While eating disorders are fueled by many factors, each child is an individual, and so any child’s struggles around food will be particular to them. Herrin, the founder of the Dartmouth College Eating Disorders Prevention, Education and Treatment program, says, “It is important for parents to know that the main risk factor for developing an eating disorder is genetic. This means some children are genetically at risk and others are not.”

The fires of predisposition can be fueled by “body dissatisfaction, dieting and involvement in activities that favor thinness, such as dance, gymnastics and running,” says Herrin, adding that the disorder defies stereotypes. “Because a child is male or has always been on the heavier side doesn’t mean that child is immune from developing an eating disorder.”

Being repelled by foods with certain colors, tastes, textures or smells and having phobias around vomiting or choking are often catalysts to disorders. “Extreme picky eating that leads to restricting food intake is now considered an eating disorder in its own right, called avoidant/restrictive food intake disorder (ARFID),” says Herrin.

“The main difference between the child restricting food intake because of anorexia nervosa and the child with ARFID is that those with ARFID don’t care about weight or have body image issues.”

For Cassandra Lenza, an eating disorder therapist and the owner of Healing on Hudson, in Hoboken, New Jersey, the lasting imprints of a pervasive “diet culture” cannot be ignored. “The main and persistent risk factor for the development of eating disorders is early dieting,” she says. “Children under 12 who are dieting or exposed to dieting in their environment are more susceptible to the development of eating disorders than children who are not.” It is imperative, she says, that parents model healthy eating and provide a child with the tools for success.

A Whole-Child Approach Cognitive behavioral therapy, mindfulness training and yoga have been shown in studies to help both children and adults to

process critical emotions, thoughts and eating patterns. Lenza attests to the effectiveness of holistic, multidisciplined care for reversing the common effects of eating disorders like exhaustion and gastrointestinal, hormonal or cognitive impairment. “We recommend a threepronged treatment approach for all children which includes working with a therapist who treats eating disorder behavior, a registered dietitian who can help nutritionally and a pediatrician who can monitor the child medically,” she says.

Habits and bonds within the family unit go a long way toward prevention.

“Having a family dinner most days of the week substantially reduces the risk of a child developing an eating disorder,” says Herrin. For recovery, she advises, “The most effective treatment for children up to age 19 is family-based treatment (FBT). In FBT, clinicians show parents how to help their child eat enough to restore health. The type of eating that is most effective is good old-fashioned meals with plenty of calories from carbs, fat and protein.”

With observant parents and quality care, children have a brighter future. “The early signs are often subtle,” counsels Herrin.

“Trust your intuition.”

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

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healing ways

Burnout Recovery Ways to Reset and Find Balance

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by Ronica O’Hara

“I

’ll sleep when I die,” Kristina Shea used to joke about her three hours of nightly shut-eye. In retrospect, she says ruefully, “It almost became a reality.” Her hectic life as a single, widowed mother juggling her child’s needs, a high-powered career, university classes, fitness teaching and a two-hour work commute came to an abrupt stop eight years ago when she got off an escalator in the Toronto business district and collapsed. “It was burnout which manifested into physical symptoms such as extreme high blood pressure, red rashes, eczema and even a brain cyst,” she recalls. “I was emotionally and physically drained, with little joy left for life.”

Determined to reset, she switched jobs, prioritized sleep, practiced yoga, meditated and took long nature walks. When COVID-19 shutdowns hit and she was laid off, she was at a loss, but rebounded, and inspired by her own healing process, started a CBD-enhanced natural skincare product line. “Still to this day, it is an active healing process,” she says. “It is very easy to go back to old patterns of behavior.”

Burnout, once primarily a workplace concern, is turning into a societal norm. During the long slog of the pandemic, its telltale symptoms have become commonplace: fatigue, cynicism, apathy and feeling ineffective and disconnected. Among American employees, 52 percent reported feeling burned out in a March 2021 study, with two-thirds saying it 24

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had worsened during the pandemic. Belgian researchers found parental burnout in the U.S. to be among the highest in the world—even before COVID-19 closed schools. Record numbers of healthcare workers, caregivers and therapists report feeling physically, mentally and emotionally exhausted, with grave implications for those they are helping. Over time, burnout can bring on such health consequences as depression, insomnia, cardiovascular disease and immune disorders.

Turning around burnout requires a simple first step. We must admit what’s going on, says Eileen McDargh, author of Burnout to Breakthrough and an executive coach in Dana Point, California. “Until we stop and literally look at what we are doing, we remain on the hamster wheel,” she says.

“And then, we must listen to what our head is saying to us, and perhaps even more important, what our heart—our intuition—is telling us. The heart knows the truth.”

From this self-assessment, other steps can follow, she says, such as asking, “What can I change about this? What can I avoid? What can I amend? And what—at least for the short term—can I accept?” A stressful situation can also be proactively reframed by viewing it as a challenge, a learning opportunity, a way to help others or as having a higher purpose.

Other helpful strategies include: ACCESS POINTS OF JOY. By asking ourselves what three specific activities or things truly make us feel alive, engaged and happy, we can figure out how to work them into our days and restructure our life. In one study, physicians that spent about 20 percent of their time—roughly one day a week—on the activity they found the most meaningful had half the rate of burnout as those spending less time on those pursuits.

FIND POINTS OF CONTROL. Feeling helpless is a trademark of burnout, “but there is always something we have control over. Our physical body is a great place to start: sleep, exercise, diet….” says McDargh. Even little steps matter, such as putting greens into smoothies, turning off digital devices a half-hour before sleeping or dancing to a short tune.

Until we stop and literally look at what we are doing, we remain on the hamster wheel. ~Eileen McDargh

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TAKE MICRO-BREAKS. “You don’t have to wait for the next vacation to recharge,” says Michelle Risser, a licensed clinical social worker and burnout expert in Worthington, Ohio. “Some examples: stand up and stretch between meetings. Feel your feet on the ground and take a nice, slow breath. Breathe in on a count of five, out on a count of seven. Listen closely to a piece of music.” As few as 10 minutes sitting or walking in nature improves mood, focus, blood pressure and heart rate, report Cornell researchers.

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ENHANCE GRATITUDE. Studies among firefighters and professional athletes have found gratitude to be significantly protective against burnout—in part because it causes us to pause and savor an uplifting feeling. Developing the habit is as simple as writing down a few specific reasons to be grateful before bedtime several days a week. “Gratitude is a powerful energy enhancer,” says McDargh.

Shea concurs, “When we take the time to just be, feel gratitude, the sun on our face, this helps rewire the way we think—and we can then begin to heal our bodies.”

Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

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fit body

A WEEKEND WARRIOR SURVIVAL GUIDE

prevention, first-aid and recovery

by Marlaina Donato

monkey business/AdobeStock.com

Full-Spectrum Prevention

A

t first glance, it seems harmless to sit at a desk all week and then dive into gardening, hiking, shooting some hoops or playing softball with the kids. We think nothing of it until that pulled hamstring, stiff shoulder or painful knee makes itself known, slowing us down for a few days or weeks. At the other end of the spectrum, weekend warrior injuries can be more serious, taking months and even surgery to be resolved.

With prevention, simple exercises and minimal investment of time, most suffering can be avoided. Recovery time can be shortened by integrating traditional first-aid approaches with complementary modalities like homeopathy, herbal remedies, essential oils and supplements.

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South Central PA

NaturalCentralPA.com

Maintaining our cars prevents them from breaking down on the highway, and our bodies are no different. Muscles are meant to move regularly, and if we’re doing our part, the body will be stronger, more flexible and less prone to sprains, strains and chronic pain. “Common causes of injury are not warming up the body before exercising, pushing yourself before you are ready, not taking enough rest, improper form and not listening to aches or pains,” says New Jersey fitness trainer and mindset coach Nadia Murdock. She stresses the importance of exercising regularly three to five times a week to improve muscle strength, increase endurance and transport oxygen and nutrients where they are needed most in the body. “With this routine under your belt, you can find more comfort in tackling an adventurous weekend without pain or injury.”

Whether putting down a new floor, raking leaves or playing a game of tennis, toughing out an annoying muscle twinge or ignoring stiffness in a joint can set us up for trouble down the road. “The ‘no pain, no gain’ mindset is definitely not beneficial over the long run for health maintenance,” says physical therapist Brennan Hussey. In his private practice in Evergreen, Colorado, and Appleton, Wisconsin, Hussey most often sees weekend warrior mishaps that target the lower back, shoulder, hip and knee.

Identifying unhealthy habits and compromised alignment can prevent ongoing issues, he says, and a head-to-toe evaluation and approach are key.

“Pain is obviously what brings people in for treatment most often, but if I treat with pain as the focus, I will miss the dysfunction that’s actually causing the pain response,” he says. “I’ve found hands-on, or manual, therapy best treats the various dysfunctions that cause pain, whether chronic or acute, and usually within a very low number of visits.”

First-Aid and Recovery Essentials RICE—rest, ice, compression and elevation—is the name of the game when injury strikes, but adding essential oils to a first-aid and recovery regimen can offer significant benefits.

Diluted external use of lavender, cypress and eucalyptus can minimize bruising, pain and swelling. Essential oils are also reliable allies for dealing with general discomfort after an active weekend.

“In my 30 years using essential oils, plus raising two active boys, I’ve found that the most effective way to use essential oils for post-activity soreness is with topical application,” says Liz Fulcher, a clinical aromatherapist and owner of the Aromatic Wisdom Institute, in Selinsgrove, Pennsylvania. “Specifically, I add 15 to 20 drops of essential oil into one fluid ounce of unscented lotion or cream, which is a 5 percent dilution— too strong for all-over use, but great for spot application of topical issues. Apply the blend into the affected area as often as needed for approximately two days.”

Her powerhouse favorites for aches and pains include German chamomile (M. chamomilla), helichrysum (H. italicum), ginger (Z. officinale), black pepper (P. nigrum), frankincense (B. carterii), lavender (L. angustifolia) and tea tree (M. alternifolia). For open wounds, she reaches for the distilled herbal waters known as hydrosols to wash the area before applying lavender and tea tree to avoid infection. Helichrysum essential oil is remarkable for bruises and other topical trauma, she says.

According to a 2016 review of studies in the American Journal of Therapeutics, soft tissue injuries respond well to immediate and subsequent internal use of the homeopathic remedy Arnica Montana 30x, as well as topical arnica in the form of gels, oils and sprays. Remedies like Ruta graveolens and Rhus tox offer further support for sprains and strains. Bolstering the diet with anti-inflammatory spices and supplements like turmeric, vitamin C with bioflavonoids, vitamin E with mixed tocopherols, bromelain, borage and flaxseed oil can also provide support.

In the end, maintaining an active lifestyle all week long can lower the risk of needless suffering. “With consistent movement, you will understand how your body moves and responds to certain conditions. This will start to create a deeper understanding of what your body can tolerate,” advises Murdock. “The biggest takeaway is consistency.”

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March 2022

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natural pet

Beyond Kibble How to Shop for the Healthiest Pet Food

by Sheila Julson

28

South Central PA

NaturalCentralPA.com

When purchasing kibble, look for brands that are minimally processed and provide vitamins directly from the ingredients; a long list of supplements on an ingredient list means the food has been highly processed.

There has been recent debate within the animal care community as to whether grain-free diets are more helpful or harmful to pets. O’Brien Greenleaf notes the jury is still out on how some grains affect pets or whether grain-free diets are better. “It depends on how contaminated or genetically modified the grains are, and whether grains agree with your pet,” she says. Testing is now available to help determine ingredients to which a pet may be allergic.

She also recommends adding high-quality fish oil to pet’s food to help quell inflammation that can cause skin issues and other disorders.

Smaller Manufacturers Emphasize Quality Control Randi Ross owns the franchise in Campbell, California, for Ben’s Barketplace, a Northern California pet food store chain that specializes in quality foods for dogs and cats. She notes that corporate mergers and acquisitions over the years have put many large pet food brands that are carried at big-box stores into the hands of conglomerates that also produce candy, soap and other non-pet products. This can lead to lack of oversight and quality control issues.

Many smaller, specialty pet food stores carefully screen the brands they carry. They offer products made by smaller companies that produce just pet food and embrace a holistic, farm-to-table philosophy

mat hayward/AdobeStock.com

P

eople are always striving to improve the quality of life for their pets. For some, this means making homemade dog and cat food or buying meat directly from a local butcher, but not all pet parents have the necessary time, space or finances. While there are better quality kibble and canned pet foods available today than in the past, along with frozen raw and freeze-dried raw foods, an overwhelming volume of choices can confuse even the savviest consumer.

Cecille O’Brien Greenleaf, a holistic veterinarian in San Jose, California, advises pet parents to use the same criteria they do when shopping for human food—look for the freshest, cleanest ingredients possible, a limited ingredient panel and no chemicals and pesticides.

“Look for human-grade ingredients that offer the most vitality,” she emphasizes. She notes that some larger manufacturers have been caught using the least expensive ingredients they could find, including diseased animals that have been rejected from the human supply chain.

Ingredients on panels are listed by weight from highest to lowest, so the first one listed is the one that weighs the most. It should be pure meat— chicken, beef, venison or fish. Proteins such as chicken liver, organ meat or eggs may follow. “If there are many synthesized items in the ingredient list, that is to be avoided,” she says.

Frozen raw and dehydrated raw foods provide optimal nutrition while more closely mimicking pets’ primal eating patterns. The extrusion process that some pet food manufacturers use to make kibble can overcook the product. To compensate, synthesized vitamins are often sprayed onto the finished product, similar to how many children’s breakfast cereals are produced, she explains.

regarding how they source their ingredients and manufacture their foods.

The melamine pet food recall of 2007, in which the U.S. Food and Drug Administration found chemical contaminants in vegetable proteins imported from China used as ingredients in pet food, prompted many people to look for “Made in the United States” on packages. However, even if a brand is labeled as American- or North American-made, it doesn’t necessarily mean all of the ingredients were sourced from America, Ross says.

Freeze-dried raw meal toppers and pour-over broths have become popular ways to add nutrition and flavor to kibble.

When purchasing those products, she says, the same rules apply as when shopping for food: look for single or limitedingredients on product panels and be wary of excessive filler ingredients like corn or wheat.

“We help educate people on the true cost of pet ownership,” Ross says. “Spending a little more money now on high-quality pet food ultimately keeps dogs and cats healthier, reducing the need for veterinarian visits, pharmaceuticals and antibiotics.”

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

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Local Master Herbalist from Halifax, Tara Saksek, owner of The Aeroponic Alchemist, shares her story of personal self-care and the benefits of Aeroponic Gardening. Learn how growing nutrient-rich herbs for personal use grew into a business designed to help others.

Local Farmers Market Guide

Local CSA Guide

Farmers markets are located conveniently throughout the region.

They host dozens of local producers that sell their fruits, veggies, herbs, flowers, honey, syrup, jam, baked goods, and more. Use this list to find & shop at local markets often.

This CSA Guide is a growing list of farms offering regular deliveries of a variety of locally-grown farm products during harvest season(s) on a membership basis. Let’s be the community supporters for local CSAs.

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While herbalists aren’t able to offer medical advice, they can be a resource to help get your personal research off to a confident start.

Here you’ll find a list of local prac titioners focused on herbs and wellness.

NaturalCentralPA.com

inspiration Journaling to Access Inner Wisdom When we’re feeling overwhelmed or anxious, we can find the inner wisdom we need by picking up a pen and using one or several strategies to give ourselves love and support.

calendar of events WEDNESDAY, MARCH 16 Shamanic Journey for Clarity and Healing – 6-7pm. Experience a journey with your Guides and helpers. No previous journeying experience needed. $10. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Register: MellaLunaStudios.simpletix.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.

WEDNESDAY, MARCH 2

FRIDAY, MARCH 18

New Moon Ceremony & Meditation – 7-8pm.

Will talk about what it means to work with the different moons and moon energies each month.

Connect with a smudge cleansing, moon elemental ceremony and gemstone cleansing. $20. Ascension Holistics, 1004 E Walnut St, Palmyra. Registration required: 717-856-7367 or AscensionHolistics.com.

Full Moon Ceremony & Meditation – 7-8pm.

Will talk about what it means to work with the different moons and moon energies each month.

Connect with a smudge cleansing, moon elemental ceremony and gemstone cleansing. $20. Ascension Holistics, 1004 E Walnut St, Palmyra. Registration required: 717-856-7367 or AscensionHolistics.com.

FRIDAY, MARCH 4

SATURDAY, MARCH 19

Restorative Yoga with Reiki – 6-7:30pm. Rejuvenate body, mind and spirit in restful poses using props, and enjoy the healing benefits of reiki. No yoga experience needed. $25. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-4867823. Register: MellaLunaStudios.simpletix.com.

SATURDAY, MARCH 5 Tarot Readings – 10am. Reader John Tucker answers questions through the tarot in these private sessions. Hr or half-hr options. $100. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Intuitive Tarot Readings – 10am-4:30pm. Also Mar 19. 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. $100/hr. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.

Knowledge Is Power: Essential Oils – 3-4pm.

Learn about the healing power of essential oils, how they are used in the Raindrop Process and how you can benefit from them. Free. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Registration required: 717-643-1404.

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SATURDAY, MARCH 12 Intuitive Mediumship Readings – 10am. Richard La Rocco, Evidential Intuitive Medium, brings forth messages of healing with your loved ones. 1-hr readings. $175, cash only. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.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 Readings – 10am. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. $200. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Animal Communication Workshop Level 1 – 10am-3pm. With Dawn Tule. Learn tools and techniques to communicate more effectively with animals. Deepen your bond and learn to listen to what your animal friends are thinking and feeling. $150. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Register: MellaLunaStudios.simpletix.com.

Intuitive Tarot Readings – 10am-4:30pm. See Mar 5 listing. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.

Knowledge Is Power: Auriculotherapy: How Can It Help You? – 3-4pm. Learn about Auriculotherapy (aka Ear Seeds) and how it can make a difference in your well-being. Receive a free courtesy seeding. Free. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Registration required: 717-643-1404. TheCenterOfBalanceLLC.com.

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SUNDAY, MARCH 20

savethedate SUNDAY, MARCH 20 Spring Equinox, Ostara Celebration – 1-4pm. Be part of this magical event honoring the time of rebirth, renewal and fertility.

Ostara celebrates the Spring equinox. Enjoy a seasoned themed ceremony, food, drink and crafty creations you can take home. $40.

Ascension Holistics, 1004 E Walnut St, Palmyra. Registration required: 717-856-7367 or AscensionHolistics.com.

Seasonal Shamanic Healing Circle – 4pm. Shamanic Practitioners Sharon Muzio and Angie

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Yingst lead this shamanic journey/healing circle connecting with the energy of Spring Equinox. $40. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717221-0133 or AltaViewWellness.com.

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Intuitive Mediumship Readings – 10am. Richard La Rocco, Evidential Intuitive Medium, brings forth messages of healing with your loved ones. 1-hr readings. $175, cash only. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

SATURDAY, MARCH 26

savethedate SATURDAY, MARCH 26 Foot Reflexology Certification Class – 10am4pm. This 1-day intensive class will give you everything you need to begin using the healing techniques of reflexology on family and friends or to start your own business. Small class environment. Case studies and exam must be completed for certification. 10 CEUs. $325/ course; $50/certification. Health Quest Holistics, 1517 N 7th St, Lebanon. More info: 717228-0612 or HealthQuest10@comcast.net.

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THURSDAY, MARCH 31 Springtime Tonics – 6:30-8:30pm. Spring is often considered a time to cleanse and detox our bodies.

Explore traditional spring tonics used as tea, foot soaks, baths and everyone will create a “spring tonic vinegar” to take home. $25; all supplies included.

The Rosemary House, 120 S Market St, Mechanicsburg. 717-697-5111. TheRosemaryHouse.com.

plan ahead SATURDAY, APRIL 9

savethedate SATURDAY, APRIL 9 Inner Peace Holistic Expo – Apr 9 & 10.

10am-6pm, Sat; 10am-5pm, Sun. Holistic and natural products and services for a healthy mind, body and home, spiritual readings, crystals and gemstones, jewelry, massage, reiki, CBD products, soaps, aura readings, iridology, pet wellness and more. Food and drink available for purchase. Free lectures and demos all weekend. First 150 guests each day receive free goodie bag. $10/weekend, free/kids 12 & under. Hamburg Field House, Pine St, Hamburg.

610-401-1342. InnerPeaceHolisticExpo.com.

community resource guide Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide, visit NaturalCentralPA.com and click on the “Advertise” link, then submit an “Advertising Inquiry Form”. To view a media kit, click on the “Advertise, then Overview” links.

MONTHLY PLANNER april sustainable living

CARLISLE BOWENWORK

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 STUDIOS

Dawn R. Tule 9 N Baltimore Ave, Mt Holly Springs 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.

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.

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.

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women’s wellness

COUNSELING TICE COUNSELING & WELLNESS LLC

Virtual Office, based in Hershey 717-204-4310 TiceCounselingAndWellness.com Online counseling for adolescents, young adults and adults. Work through mental health challenges with local, licensed professional on confidential video platform. Share concerns in warm, nonjudgmental environment.

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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.

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ESSENTIAL OILS

DENTISTRY – HOLISTIC HERSHEY DENTAL ASSOCIATES, LLC Ryan Buehner, DMD, FAGD, AIAOMT 273 Hershey Rd, Hummelstown 717-220-1792 • HersheyDental.com

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Essential oils – revered for thousands of years for their naturally-enhancing support of body, mind and spirit. Become a Young Living Essential Oils member/ customer and/or an independent distributor. See ad, page 16.

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.

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 s a f e r e m o v a l o f m e r c u r y.

Biocompatibility testing for individual choice of materials; use of ozone for protection. See ad, page 7.

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 15.

MASSAGE HAPPIE SOUL MASSAGE HOLISTIC & ALTERNATIVE THERAPY Cristina L Boyle, LMT 5000 Lenker St, Ste 104, Mechanicsburg 717-254-7250 • HappieSoulMassage.com

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 13.

MATTRESSES NATURAL/ORGANIC MATTRESS 1ST

BY INTERIORS HOME

415 Simpson Ferry Rd, Camp Hill • 717-686-4000 3130 Columbia Ave, Lancaster • 717-399-2000 Mattress1stByInteriorsHome.com

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 13.

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Let Us Introduce You to Them!

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Organic and natural bedding free from irritants, allergens, pressure-point discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 25.

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 10.

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 6.

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 6.

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 6.

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 6.

NUTRITION

REIKI

THE FAMILY WELLNESS CENTER

REIKI BY RICKIE

Reclaim your healthiest body, mind and spirit with a whole foods approach to optimal health and well-being. Discover the joy of healthy eating and natural living for life-long wellness. Cheri integrates principles of applied clinical nutrition with a passion for helping clients achieve their wellness goals.

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.

Cheri Koons, RN, BSN 1000 Briarsdale Rd, Harrisburg 717-558-8500 · TheFamilyWellnessCenter.com

WEGMANS FOOD MARKET

6416 Carlisle Pike, Ste 2000 Mechanicsburg, PA • 717-791-4500 I n - s t o r e N a t u r e ’s Marketplace features natural foods, supplements, herbal remedies, and foods for special dietary needs. See ad, page 3.

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 w e i g h t , f o o d a l l e rg i e s o r 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 6.

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 27.

REFLEXOLOGY REWEAVING BALANCE

Beth Baublitz 5A Harrisburg Pike, Dillsburg 717-943-4833 • ReWeavingBalance.earth I offer reflexology, reiki and ReConnection coaching, with a focus on Traditional, Thai and Chronic Pain Reflexology.

ReConnection sessions are a client-led, three-month journey of body, mind and spirit, unique for each individual. My mission is to help others reconnect to their own strengths, truth and passion.

See ad, page 10.

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

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.

WELLNESS 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 10.

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 BRENNAN HEALING SCIENCE – Create a bridge to your health through your vital energy system. Understand your energy field, understand yourself. Experience transformational healing on the physical, mental, emotional and spiritual levels. Visit EnergyBodyWorks.com and Tinyurl.com/Asha-HER-Summit. Asha Scatchard, 717-843-5672.

FOR RENT PRIVATE PROFESSIONAL OFFICE FOR RENT – Approximately 1,000 square feet. $1,450.

Includes large lobby, meeting area, 2 private rooms, kitchenette and private bathroom. Quiet building, parking and utilities included. Great location on Market Street, East York. Call Denise, 717-371-5575.

PRIVATE WELLNESS ROOMS FOR RENT – $465 to $600, utilities included. Located on Market Street, East York. Call Denise, 717-371-5575.

SHARED WELLNESS ROOMS FOR RENT – Furnished. 55 hours a month available. $252 to $384, utilities included. Located on Market Street, East York. Call Denise, 717-371-5575.

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.

SALESPERSON/COMMUNITY LIAISON – Natural Awakenings is looking for the right person with a passion for healthy, holistic and sustainable living to earn a generous commission working to grow the community and services of Natural Awakenings as an independent contractor.

Relationship-oriented sales, part-time or full-time, overachievers welcome! Email your resume to Publisher@NaturalCentralPA.com.

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