March 2023 Natural Awakenings South Central PA

Eating the Rainbow

Why Plant-Based Diets Will Save Us

Chronic

Kidney Disease

Tips to Curb

Progression

High-Intensity

Interval Training

Fast Fitness for Everyone

FOOD & NUTRITION

ENGAGE

Check out and post “What’s New”. Be Inspired, find opportunities, upcoming events & more

& join 200+ RWH Topic Communities. Power Search centralized local & global knowledge & resources

Join

LEARN

Your way from thought leaders and experts (curated articles, online webcasts, courses, live events

CONNECT

With your best matched, screened providers and organizations, plus like-minded members

HEAL

With top doctors & experts in live video Q&A. Plus get members-only discounts on their programs

SHOP

Access to a vast growing catalog of courses. Plus, curate your own library to track your progress

DISCOUNTS

On top provider and expert services, healing programs, training, courses & products

Top In-Hub thought leaders and missionaligned partner communities with exclusive benefits

Publisher Dave Korba

Editors Martin Miron

Theresa Archer

Design & Production

C. Michele Rose

Steffi K. Kern

Office Cats Jasmine and KJ

CONTACT US

2 Grandview Ave., Hanover Township, PA 18706

Ph: 570-350-4590 • Fax: 1-888-870-3195

Publisher@NaturalCentralPA.com

NaturalCentralPA.com

Social Media

Facebook: Natural Awakenings of South Central PA

Instagram: NaturalLivingPA

Twitter: @NaturalLivingPA

SUBSCRIPTIONS

Free subscriptions are available for our digital issue by emailing: Publisher@NaturalCentralPA.com

NATIONAL TEAM

CEO Kimberly B. Whittle

COO/Franchise Sales Joe Dunne

National Editor Sandra Yeyati

Editor Brooke Goode

Copy Editor/Proofreader Melanie Rankin

Design & Production Gabrielle W-Perillo

National Advertising Lisa Doyle

CONTACT US

Natural Awakenings Publishing Corporation

350 Main St, Ste 9B, Bedminster, NJ 07921 Ph: 239-206-2000

NaturalAwakenings@KnoWEwell.com

©2023 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Each March, we mark the spring equinox with our Healthy Food & Nutrition issue. In previous years, I’ve shared stories about growing vegetables in our family garden when I was a child, the importance of regenerative farming and proper soil nutrition, and the growing popularity of plant-based fast-food options in our culture.

The first issue of this publication launched in March 2011. Last month marked the completion of our 12th year, and to note the occasion, you’re invited to help us celebrate by participating in our 12th anniversary ‘Favorite Cover Contest’ and a separate ‘Reader’s Survey’, as we continue to grow and adapt to serve the needs of our community for the next 12 years. See page 3 for a link and QR code to access the contest and survey. As a thanks for participating, you will be automatically entered into a drawing to win one of several giveaways.

During these 12 years, I’ve also learned a lot about my personal wellness journey, shifting my eating habits and now eating smaller portions, with less sugar, dairy and red meat. I incorporate predominantly plant-based meals with fish or white meat routinely, and this approach seems to work for me. There’s not a one-size-fits-all approach that works for everyone. Each of us has specific tastes, preferences, beliefs and health factors that influence the decisions we make about our eating habits. Whatever eating choices you make, remember that many doctors, health professionals and nutritionists agree including more plants in our diet is a good idea.

There are wellness, nutrition, fitness and lifestyle experts within these pages and in our community that can help you determine meal plans and custom exercise routines that fit your specific needs or can guide you toward the resolution of personal growth challenges. You’ll also find reliable sources for quality, locally sourced foods, products and services aimed at supporting you on your journey toward health and wellness.

As we begin the 13th year publishing Natural Awakenings, and I reflect back over the last 144 months, I’m grateful for the community of readers who we serve, and the personal and professional connections that have been created with caring and talented individuals who deliver daily on their mission to serve all of us on the path to feeling good, living simply and laughing more.

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

Dave Korba, Publisher

The closer you can come to following a plant-based diet, the better. That doesn’t mean you have to become a vegan or vegetarian, but it means we need to be eating more plants in our diet.

– Dr. Lorenzo Cohen, MD, Anderson Cancer Center

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

12 LOVING YOUR KIDNEYS

14

Edible Allies, Integrative Treatments and Lifestyle Tips

14 THRIVING WITH MULTIPLE SCLEROSIS

How to Reduce Inflammation and Promote Neuroregeneration

16 VEGGIES FOR THE WIN

Five Reasons to Choose a Plant-Based Lifestyle

20 WORK HARDER AND SMARTER

Benefits of High-Intensity Interval Training

22 SWEET LULLABY Better Sleep for Children

24 NATURAL REMEDIES FOR PETS

22

16 24

ADVERTISE, SUBMIT & LIST

ADVERTISE – To receive a custom proposal from Natural Awakenings, contact us at 570-350-4590, Publisher@ NaturalCentralPA.com, or via the “Advertise” link at NaturalCentralPA.com

EDITORIAL SUBMISSIONS – Submit news items via the “Submissions” link at NaturalCentralPA.com. Target date for news items: the 1st of the month, for the next month.

PRINT CALENDAR SUBMISSIONS – Submit calendar events for print via the “Submissions” link at NaturalCentralPA.com. Target date for print calendar events: the 1st of the month, for the next month.

ONLINE COMMUNITY CALENDAR SUBMISSIONS –Submit events for free in the online Community Calendar via the “Calendar” link on NaturalCentralPA.com. Click the green “Add Your Event” button.

LIST YOUR BUSINESS FOR FREE – Add your Business Listing to our online Directory for free. Click the Directory link, then the green “Add Your Listing” button at NaturalCentralPA.com.

Seven Non-Toxic Treatments for Common Ailments

28 ONLINE EXCLUSIVES

Articles and Videos Available Online at NaturalCentralPA.com

22 healthy kids

24 natural pet 26 calendar 27 classifieds

28 online exclusives

29 resource guide

Self-Awareness Workshop at ReWeaving Balance

Lifeand couples coach Dana Souders, LMT, will present Regulate and Relate: A workshop to explore how to build a regulated nervous system to access your core self while connecting with others, from 1 to 4 p.m., March 18, at ReWeaving Balance. She describes it as “an opportunity to increase relational self-awareness, learn new tools and practice them.”

Participants will learn about the four attachment styles and how they impact the quality of relationships; how to recognize when you are in a stress response—fight, flight, freeze or fawn; how to identify core wounds from the past that create toxic behaviors in the present; how to interrupt outdated patterns to increase trust, intimacy and healthy communication; the importance of repair after disconnection or a fight; and why investing in relationships matters by creating purpose, belonging and joy.

Souders brings more than 18 years of experience into a safe, non-judgmental environment to explore self-awareness. Seeing the divine in all things, she is deeply committed to standing in integrity while being in service to humanity.

Cost is $60. Location: 5A Harrisburg Pike, Dillsburg. For more information, call 717-943-4833 or visit ReweavingBalance.earth. See listing, page 30.

MycoSymbiotics Earth Day Fest

The second annual MycoSymbiotics

Earth Day Fest will take place April 22 and 23 at the Hip Gypsy Emporium. The celebration includes an educational experience with Earth care experts, lovers, teachers and stewards with hands-on experience via workshops, firsthand education with guided hikes and forays, wisdom sharing through lectures and discussions, guided healing through movement and sound with sacred space holders and more.

Highlights include music, arts, fun, learning, eco-literacy, rewilding, a sustainable market place, live music and art, community building activities, plus a seed and culture swap meet. There will be vegan and omnivore food vendors, and participants can camp out on the grounds or commute.

MycoSymbiotics provides biological aids for permaculture systems. Since 2015, they have focused on collecting native Pennsylvania strains of gourmet and medicinal mushrooms from the wild to study in controlled environments. Since 2021, MycoSymbiotics has also made its algal culture collection available.

Cost is $25 for camping, $50 for a day pass and $75 for a weekend pass. Location: 2168 Mont Alto Rd., Chambersburg. For more information, call 717-557-6038, email Leslie@MycoSymbiotics.com or visit MycoSymbiotics.com.

Dana Souders

Heart Coherence and the Creative Process

Angel Pricer and Keane Aldrich, of Full Color Living, will present Combining Heart Coherence and the Creative Process from 1 to 2:30 p.m., March 11, at ReWeaving Balance. Owner Elizabeth Baublitz says, “This has the potential for positive impacts on stress, mood, mental clarity, chronic ailments, relationship dynamics and more!” Pricer is an Intentional Creativity practitioner and teacher, and both are HeartMath certified teachers.

In a small group setting, they will share some of the science from the HeartMath Institute research, a simple practice for heart coherence and a creativity practice to anchor in the experience. Participants can take home an ARTifact, some knowledge and easy practices to use in everyday life.

Cost is $33. Location: 5A Harrisburg Pike, Dillsburg. For more information, call 717-943-4833, email Angel@FullColorlLiving.org or Keane@FullColorlLiving. org or visit ReweavingBalance.earth. See listing, page 30.

Ward to Direct Education at Unity of Palmyra

Rev. Dr. Gwen Ward has been appointed youth education director of Unity of Palmyra. She says, “Unity is an open and affirming congregation. Our children’s program follows the mission of Unity Worldwide Ministries, where we teach respect of all paths of the awakened self and the recognition that everyone is on their correct path. Having fun and learning respect for ourselves and others is the goal.”

The program through July is I can Build A Rainbow, focusing on diversity and building self-esteem. Sunday School for grades pre K-sixth grade takes place during the 10:30 a.m. service on the second and fourth Sundays of the month. The Uni-Teen program for youth grades seven through young adults occurs on the third Sunday. Students work with an affirmation and projects that go with the theme for each month. Brain Gym activities help build better right and left hemisphere brain function.

Location: 37 E. Main St., Palmyra. For more information, call 717-838-7808, email Admin@UnityOfPalmyra.org or visit UnityOfPalmyra.org.

Rev. Dr. Gwen Ward

kudos

ReWeaving Balance has added three new practitioners: Jennifer Rabenstein, of Spiritual HeArts (SpiritualHeartsllc.com); Michelle Eckstein, LMT, of Maluhia Massage and Bodywork (Maluhia.Noterro.com) and Matthew Kramer, certified sound therapist (BeePresentWellness.com/matt-kramer). They bring more relaxing and spiritual ways of healing to Dillsburg and the surrounding area.

Rabenstein offers sound healing/reiki sessions and ion foot cleanses, along with reflexology and henna art. Eckstein provides several varieties of massage, combining ancient healing practices with modern massage techniques to strengthen the bodymind-spirit connection. Kramer conducts group and private sound healing sessions.

Location: 5A Harrisburg Pike, Dillsburg. For more information, visit ReweavingBalance.earth. See listing, page 30.

To schedule your appointment today call 717-319-7244

OF HEALING TECHNOLOGY IS HERE EESYSTEM.COM

Jennifer Rabenstein

Michelle Eckstein

Matthew Kramer

Supplements That Help the Heart

A new study conducted by researchers at Brown University has identified certain supplements that may be beneficial for heart health. The meta-analysis published in the Journal of the American College of Cardiology reviewed more than 884 studies on 27 types of micronutrient supplements among 883,627 participants and found strong evidence that omega-3 fatty acid, folic acid and coenzyme Q10 (CoQ10) are micronutrients that reduce cardiovascular risk. Omega-3 fatty acid was found to decrease mortality from cardiovascular disease; folic acid lowered stroke risk; and CoQ10 decreased all-cause mortality. Omega-6 fatty acid, L-arginine, L-citrulline, melatonin, magnesium, vitamin D, zinc, alpha-lipoic acid, catechin, flavanol, curcumin, genistein and quercetin also showed evidence of reducing cardiovascular risk.

Walnuts to Relieve Exam Stress

Stressed college students might benefit by adding walnuts to their diet before their next exam. A randomized clinical trial published in the journal Nutrients sought to investigate the effects of academic stress and daily walnut consumption on mental health, general well-being and gut microbiota in a group of 80 college students. Walnuts are full of nutrients that support brain and gut health, including omega-3 fatty acids, antioxidants, melatonin (sleep-inducing hormone), polyphenols, folate and vitamin E.

TheUniversityofSouthAustraliaresearchersconcludedthat dailyconsumptionofonehalfcupofwalnutsimprovedselfreportedmoodandmentalhealthstatus,metabolicbiomarkers andsleepquality.Thedataalsosuggestedthatwalnutsmight counteractthenegativeeffectsofacademicstressonthegut microbiota in women. The scientists noted that more research wasneededwithrespecttomales,asfarfewermenparticipated inthisstudy.Theyalsocautionedthattheplaceboeffectcould haveinfluencedresults,asthiswasnotablindstudy.

Postural Alignment and Pain

Posture alignment refers to the balanced relationship within the musculoskeletal system, which is simply the muscles, joints and bones. Good posture alignment occurs when the body segments: head, shoulders, spine, hips, knees and ankles, all line up to influence the proper movement, balance, stability, strength and flexibility of the body. Postural alignment puts less stress on the spine and other body segments and helps maintain good posture.

Poor posture alignment occurs when one or more body segments are not lined up. Several factors play a role in posture alignment, such as the day-to-day effects of gravity, injury, illness and/or genetics—a combination of these factors is quite common. As a result, muscle spasms and tension occur because that is how the body protects the vulnerable area. Prolonged muscle spasms can lead to muscle weakness over time and muscle tension can develop when a prolonged posture is held day after day, such as looking down at a phone/computer. The body finds ways to compensate for muscle spasms, weakness, tension and/or muscle group imbalances, which leads to pain.

Achieving good postural alignment takes time and consistency, because the body needs to learn a different pattern. It is important to address body segment alignment, muscle spasms and weakness in order to improve posture and decrease pain. Postural alignment keeps the body comfortable and allows for optimal movement during daily activities.

Brenda A. Baxter, LMT/PTA, is a certified holistic MLD practitioner and owner of The Balance, located at 2201 Forest Hill Dr., Ste. 9, in Harrisburg, specializing in stress and pain management and relaxation treatments. For more information, call 717-8777533 or visit BalanceIsYours.com. See ad, page 7.

A new study may shed light on why some people gain more weight than others regardless of diet and activity levels. Led by researchers at the University of Copenhagen and published in the journal Microbiome, the study found that being overweight may also be related to the makeup of a person’s gut microbiome. The researchers studied 85 overweight adults and found that 40 percent of the participants had more Bacteroides in their gut microbiome, which are more effective at extracting nutrients from food, possibly causing leftover food to be stored as fat. Before they began their study, the researchers had hypothesized that a long digestive travel time would allow people to extract more energy from their food, but they found instead that people with shorter digestive travel times were actually the ones that extracted the most nutrition. Those with Bacteroides had shorter intestinal transit times and higher body weight.

Accelerate Healing with Energy.

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

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

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

Robert, Gainesville, GA

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

Loving Our Kidneys

EDIBLE ALLIES, INTEGRATIVE TREATMENTS AND LIFESTYLE TIPS

by Marlaina Donato

of these 37 million Americans do not feel ill or notice symptoms until they are in advanced stages of the disease, which is why people with diabetes and high blood pressure should be tested regularly and take steps to protect their kidneys. Managing CKD requires a multilevel approach, including lifestyle and diet changes, use of prescribed medications, avoidance of kidney-harming toxins like alcohol and cigarettes, and close supervision by a doctor that specializes in kidney disease (nephrologist) to ensure that other prescribed medications and over-thecounter or herbal treatments are safe.

Our kidneys are prodigious multitaskers. Through the production of urine, they filter toxins, excrete waste and balance bodily fluids. They also produce certain hormones that regulate blood pressure and aid in other vital functions. While the kidneys don’t usually fail all at once, their effectiveness can deteriorate slowly over years, and chronic kidney disease (CKD) is most often the result of uncontrolled diabetes or high blood pressure. Simple blood and urine tests help physicians evaluate kidney function and diagnose CKD, which is divided into five

stages. The first three stages are mild or moderate, and can respond well to lifestyle modifications and alternative interventions, while the more severe, later stages become increasingly more complex to treat and may require dialysis to mechanically perform the kidneys’ functions. In endstage CKD, many patients are relegated to dialysis treatments several times a month to prevent the accumulation of deadly toxins, while many wait and hope for a lifesaving transplant.

The U.S. Centers for Disease Control and Prevention (CDC) estimates that one in seven adults are diagnosed annually. Most

Integrative and holistic approaches may be of help for those in earlier stages of kidney disease or for those striving to prevent it. “I have been really blessed to be connected with a global team of people who, like myself and everyone I work with, understand that kidney disease is treatable, and the recovery of kidney function is actually possible,” says Fiona Chin, an Australiabased naturopath and co-founder of KidneyCoach.com. Chin adds that she and her colleagues have witnessed significant patient improvement from tailored diet and lifestyle regimens during and after diagnosis, especially when root causes are addressed.

Danijela/AdobeStock.com

The Kidney-Friendly Kitchen

Promising research published last year in Frontiers of Pharmacology shows that combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. Isaac Eliaz, M.D., an integrative medical doctor and founder of Amitabha Medical Clinic, in Santa Rosa, California, says, “Preventing and reducing chronic inflammation is a critical aspect of minimizing CKD risk. An anti-inflammatory diet, moderate exercise program and attention to stress reduction all work to decrease the proinflammatory milieu.” He also highlights the importance of protecting and boosting beneficial gut bacteria, which can be addressed with supplements or prebiotic foods like garlic, leeks, onions and jicama. Piling whole, plant-plentiful goodness onto our plates and embracing an alkaline diet are key measures in the prevention of CKD by lowering the risk for cardiovascular disease and diabetes. Mayo Clinic offers renal-supportive recipes with fruits, vegetables and grains like quinoa. It also recommends avoiding many packaged and processed foods that have phosphorus added to prolong shelf life and enhance taste, such as convenience foods, sodas and sports drinks, flavor-enhanced meats and processed cheeses.

Jarrod Cooper, ND, founder of Advanced Functional Medicine, underscores the importance of nixing proinflammatory foods such as sugars, refined carbohydrates, excessive red meat, trans and saturated fats, caffeine and alcohol. Alcohol negatively impacts liver function, and over time reduces blood flow to

the kidneys, leading to CKD, he says. That extra glass of wine can also crank up blood pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to Cleveland Urology Associates, include pineapple, cranberries, red grapes and apples, all of which pack an anti-inflammatory punch.

Sodium: Friend or Foe?

Chin notes that although salt is essential for nerve and muscle function, a balancing of fluids in the blood and healthy blood pressure, not all salt is beneficial. “Salt is a healthy thing to have in your diet in moderation and in the right form,” she asserts. “Table salt is manufactured salt that is stripped of its natural minerals. During salt processing, the balance of sodium to other valuable minerals is lost. Most salt companies also add anti-caking agents that contain aluminum.” Chin recommends good-quality Himalayan salt or sea salt that also contains traces of other natural minerals.

Various types of seaweeds, like dulce, nori and kombu, are natural sources of sodium that are safe for people that do not have kidney disease. They offer significant benefits for inflammation reduction, blood sugar balance and heart health, including lower blood pressure. Sea vegetables have also been shown to help reduce the risk of kidney stones by inhibiting the formation of calcium oxalate.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at Wildflower Lady.com.

CILANTRO LIME CAULIFLOWER RICE

YIELD: 6 SERVINGS

1 head cauliflower, chopped (or 6 cups)

1 Tbsp extra virgin olive oil

2 garlic cloves

¼ tsp pepper

¼ tsp salt

3 Tbsp fresh lime juice

¼ cup fresh cilantro, chopped

Rinse the cauliflower and pat dry. Chop into florets, then pulse in a food processor or blender. Alternatively, the cauliflower can be left whole and grated with a box grater.

In a large pan, heat the olive oil over medium heat. Sauté garlic for a few minutes until fragrant and lightly browned. Increase heat to medium high and add cauliflower. Sauté about 5 minutes. Transfer to a bowl and toss with salt, pepper, lime juice and cilantro.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

Track your healTh from The comforT of your own home. Visit LetsGetChecked.com today.

Thriving With Multiple Sclerosis

H OW TO REDUCE INFLAMMATION AND PROMOTE NEUROREGENERATION

by Noelle Citarella, RDN, CDN, IFNCP

For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.

Tony Ferro, the founder of Change MS, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression. “It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential.

According to a 2018 review article published in Current Nutrition Reports, a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects that slow MS activity, protect the nervous system from further damage and allow for nervous-system repair.

A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.

Eating to Reduce Inflammation

Vegetables should make up the bulk of each meal, followed by a smaller portion of fruits. Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfurrich foods like broccoli, cabbage, asparagus and leafy greens daily. Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited.

Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance.

An elimination diet may identify food triggers that exacerbate MS symptoms.

Maintaining a Healthy Microbiome

Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin, neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health.

Fasting Regularly

Studies have found that fasting for 12 to 16 hours increases cell repair and positively impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window.

Improving Sleep

The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed.

Remaining Active

For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide posi-

tive outcomes. With the correct rehabilitation program, there is ample opportunity for the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”

Staying Hydrated

Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation.

Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.

A Life Worth Living

By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.

“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.”

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

Feel “Lighter”

in Body, Mind & Spirit!

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

This program will help you:

• lose weight

• gain more energy

• enhance immunity • sleep better

• remove brain fog • support healthier skin • gain positive mindset • deepen personal spiritual connection

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

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

DO YOU NEED A DETOX?

LISTEN ON spotify or apple podcasts: FREE MIND BODY DETOX PODCAST

Take the FREE ONLINE TEST and get access to the FREE 7 DAY MIND BODY DETOX REFRESH Scan the code or visit Tinyurl.com/MindBodyDetox2023

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

Veggies for the Win

FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE

by Kiki Powers, MS, CNC

Many of us have come across the term “plant-based eating”. Perhaps the regimen was recommended to us by a medical or nutritional professional. We may have read about it in a magazine or seen a documentary on the subject. Scientists around the globe have studied this lifestyle choice, and persuasive evidence is mounting that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor emeritus of nutritional biochemistry at Cornell University. Based on his extensive research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and his commentary appears in Forks Over Knives, an influential 2011 documentary on the subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly enjoy might be challenging at first. But we need not completely ban such delights from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a whole food, plant-based, low-fat diet is the winning formula for positive change and longterm compliance.

Here are five compelling reasons to make this promising dietary shift.

Cost-Effective Disease Prevention

As so many Americans struggle with chronic health issues, including obesity, diabetes and heart disease, physicians are hard-pressed to find the right combination of treatments to help their patients lead healthier lives. At the same time, healthcare costs continue to skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed leading research and case studies and found that plant-based diets offer patients a lowrisk, cost-effective intervention to regulate weight, blood pressure, blood sugar and

cholesterol levels. They also asserted that such eating regimens could reduce the number of medications patients would have to take for chronic disease, and that physicians should recommend such diets to all of their patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease or obesity.

Besides saving money on drugs and medical procedures, a plant-based menu has never been easier or more affordable. According to recent data conducted by the UK nonprofit Veganuary, plant-based meals eaten at home cost 40 percent less than meat- or fish-based meals and take one-third less time to prepare.

“The most powerful tool I discovered while in practice for both preventing and treating chronic diseases such as diabetes, obesity, heart disease, high blood pressure and arthritis was the implementation of a plant-based nutritional plan to a patient’s life,” says Ted Crawford, a board-certified family physician featured in two inspiring documentaries about the life-changing benefits of a plant-based diet: Eating You Alive and PlantWise

Flavor, Freshness and Flavonoids

The latest food trend is a “burger” made entirely of plants. The race is on to see which one looks and tastes closest to a juicy, all-beef patty. Whether it’s mushrooms posing as “steak” or wheat-based seitan kneaded into “chicken”, recipes catering to carnivores have their audience. For some, these tasty alternatives may offer a path toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive oil and lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low in fat and calories. The vibrant colors of fruits and vegetables—as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be surprised to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore. Try a new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.

PLANT-BASED RESOURCES

Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by Kim Campbell

n The China Study Cookbook, by LeAnne Campbell

Anti-Inflammatory Benefits

While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation—or metaflammation—refers to chronic, systemic inflammation.

According to a 2020 study published in The Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease.

Numerous studies have explored the inflammatory and anti-inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely, the best anti-inflammatory foods are tomatoes; olive oil; leafy, green vegetables such as spinach, kale and collards; nuts like almonds, walnuts, pistachios and pecans; and fruit such as apples, strawberries, blueberries, cherries and oranges. Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines are also recommended for their anti-inflammatory properties.

Environmental Sustainability

According to the Food and Agriculture Organization of the United Nations, total greenhouse gas emissions from global livestock represents 14.5 percent of all greenhouse gas emissions worldwide. Cattle raised for both beef and milk are the animal species respon-

sible for the most emissions, which include methane and represent about 65 percent of the livestock sector’s emissions. Industrially produced meat is also a leading contributor of global deforestation and habitat loss as large swaths of the Amazon and other land masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists and published in the journal PLOS Climate, a global phase-out of animal agriculture and a shift to plant-based diets over the next 15 years would have the same effect as a 68 percent reduction of carbon dioxide emissions through the end of 2100, thereby boosting humanity’s chances of avoiding the projected devastation of climate change. Such benefits would result from a decline in the methane and nitrous oxide emissions associated with industrialized meat production, coupled with a recovery of natural ecosystems as fewer forests and land masses are cleared for animal feed production.

Improved Mental and Emotional Health

Sarah Thomsen Ferreira, an integrative registered dietician and manager of clinical nutrition at the Cleveland Clinic Center for Functional Medicine (CCCFM), notes, “Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy.” The CCCFM recommends a diet that combines complex carbohydrates with lean proteins and colorful produce. While lean proteins may include white-fleshed fish and white-meat poultry, healthy, plant-based, lean proteins are also found in beans, peas, lentils and tofu.

Diet can support emotional well-being and perhaps even help ward off depression and anxiety. A 2017 clinical trial explored how a plant-based diet, daily exercise and mindfulness techniques would affect 500 adult men and women diagnosed with moderate to severe depression and anxiety. After 12 weeks, participants reported improvements in depression and anxiety, according to the study abstract published in the journal Complementary Therapies in Clinical Practice

Eating a plant-based diet makes sense on many levels. Make the switch.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

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

YOURSELF FROM HARMFUL EMF!

Electromagnetic Pollution is caused by:

Cell Phones • Wi-Fi • Routers

Laptop • PC • Modem

Smart Meters • Water & Gas Meters

ANIMALS & PETS

Healing Creatures Hospital

Mella Luna Healing

BODYWORK & SPA

Carlisle Bowenwork

Firefly Hollow Holistic Wellness

Happie Soul Wellness

ReWeaving Balance

FOOD & RESTAURANTS

PASA Sustainable Agriculture

Sonnewald Natural Foods

Spiral Path Farms

Wegmans Food Market

HEALTH & WELLNESS

1881 Salt Sanctuary

Blue Mountain Acupuncture

Colonial Dental Group

Energetic Transformations, LLC

Hershey Dental Associates

Hospice & Community Care

Infinite Mind Body Energy Spa

Joan-Marie Lartin

Loving Heart Blissful Soul

Mind Body Health Consultants

Natural Paths to Wellness

Positive Prime

Susquehanna Dental Arts

The Balance

Wholistically Simple Rx

Wild Spirit Paths, LLC

HERBALISTS

Aeroponic Alchemist

The Rebel Herbalist

HOLISTIC ARTS

Alta View Wellness Center

Bee Present Wellness

Gracefull Heart

Reiki by Rickie

Spirit of Oneness

The Center of Balance

PILATES & FITNESS

Be Here Now

H2L Studio

YOGA

Brownstone Station

Central PA Yoga Love Festival

Your Yoga

“When I put the ¼ Cubit, 14 Gauge tensor ring on my cell phone, the tingling I was feeling in my hand immediately ceased!”

~J.D.

Neutralize EMF at its source with Marz Energy Tools and DOUBLE YOUR BENEFITS!

Our tensor rings have proven to be useful for healing and pain relief as well as EMF protection.

Appliances: Microwave • TV • Fridge PROTECT

AND YOUR LOVED ONES!

Order your Marz Energy Tools online NOW at WWW.MARZENERGYTOOLS.COM

WORK HARDER AND SMARTER

BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING

by Kirby Baldwin

intensity when it is at or near peak effort, which translates to an eight or nine out of 10 on the exercise intensity scale, or 80 to 95 percent of an individual’s maximum heart rate. Such exertion is characterized by heavy sweating and an inability to say more than a few words without gasping for breath.

While HIIT workouts provide many of the same benefits as traditional, “steady state” exercise training, where the required amount of effort remains relatively consistent, HIIT sessions are typically shorter in duration, ranging anywhere from 10 to 30 minutes. HIIT is the perfect solution for busy people that are short on time or those hesitant to commit to longer exercise routines.

The exercise format is easily adaptable to most types of physical activities, such as running, weightlifting, swimming or biking, as long as a high level of intensity can be maintained. Adding to the convenience factor, HIIT does not require a gym membership or access to specialized equipment.

Benefits of a HIIT Workout Regimen

HIIT workouts have been the subject of numerous studies and have been shown to help with fat loss, improved metabolism and muscle gain. One study found that participants burned 25 to 30 percent more calories during a HIIT workout than in other forms of exercise. Because HIIT boosts metabolism, calorie burn has also been shown to last beyond the workout.

Researchers have discovered other health benefits, from reducing blood sugar levels, resting heart rate and blood pressure, to balancing hormones, slowing the rate of cellular aging and even increasing longevity.

High-intensity interval training (HIIT) workouts may sound like a trendy buzzword reserved only for experienced athletes, but this versatile, short-form exercise is safe and effective for just about everybody, including beginners, as long as it is done properly. According to Bogdan Goia, fitness expert and founder of Far Hills Fitness, in New Jersey, “HIIT training can benefit almost any age demographic, from teenagers to clients in their 70s and 80s.”

“In a recent study, even menopausal women diagnosed with osteoporosis successfully completed 13 months of high-impact HIIT with a very high adherence rate, with no injuries and high satisfaction ratings,” shares Debra Atkinson, a medical exercise specialist, certified strength and conditioning coach, and founder of Flipping 50 (FlippingFifty.com)

Basic Principles of HIIT

A HIIT workout consists of a series of short bursts of intense activity interspersed with periods of rest or low-intensity movement called “active recovery”. A session is deemed to be high

The practice also reduces the wear and tear that chronic cardio can inflict on the body. While federal guidelines currently recommend 150 to 300 minutes per week of moderate exercise, only 75 minutes per week are recommended when the exercise is vigorous.

How to Get Started

For those looking to improve aerobic fitness, intervals typically involve a one-toone or one-to-two work-to-rest ratio. For example, in a one-to-one cardio workout, the person would exercise strenuously for

30 seconds and rest for 30 seconds. If the goal is to gain strength, longer rest intervals are needed, with at least a oneto-five work-to-rest ratio. A person might exercise for 30 seconds, followed by 150 seconds of rest, for example, allowing their targeted muscles to recover and heart rate to drop before the next exertion.

HIIT should not be performed daily or when energy levels are low, to avoid injury and give the body enough time between workouts to rest and repair. Atkinson cautions, “Injury rates increase considerably doing more than 50 minutes per week of HIIT, due to the additional stress and need for recovery between. The good news is, there’s no need to do more. Short sessions actually get the best results.”

According to Goia, “I believe the key is to have a fitness professional select the exercise, monitor form and function, adjust work-to-rest ratios and monitor heart rate variability. HIIT workouts give my clients a 60-minute workout in 30 minutes and, if done correctly, will greatly increase the vitality, longevity and strength of any client.”

Jump Right In

For a flexible, efficient path to fitness, HIIT checks all the boxes. By starting small and slowly working up to a high level of intensity, a whole host of fitness gains and health benefits are possible without sacrificing time.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

People Still Care at BE HERE NOW

by Linda Sechrist

“No one cares how much you know until they know how much you care,” says Drew Acklin, owner, head coach and manager of Be Here Now, in Harrisburg. Knowing how deeply he cares about his clients’ lives makes them curious to know about his knowledge and philosophy.

Acklin’s sense of caring is obvious in the tone of his voice, choice of words, mannerisms and more importantly, in the life advice and instruction he offers clients. What he is most concerned about is resolving their chronic conditions by getting to the root cause of their symptoms of discomfort. That is why anyone that steps inside Be Here Now can expect their life to improve and change—not just their body.

Whether for strength training, weight loss, pain management or posture-related issues, Acklin’s four-step integrative holistic approach is what he learned from his mentor, world-renowned holistic health expert Paul Chek, owner of the Chek Institute, which teaches the science of living well. The comprehensive program includes corrective and high-performance exercise, kinesiology, stress management and holistic wellness, and has changed many lives.

“The 4 Doctors System we teach at Be Here Now includes Dr. Diet—a no-fad diet approach to flexible nutrition for life with lifestyle coaching; Dr. Quiet—

meditation, reiki, stress management and sleep; Dr. Happy—designing goals and your dream life; and Dr. Movement— strength training, pain resolution, circuits and cardio,” says Acklin.

“Our coaches have each struggled with a traditional Western medical approach to most of the issues that our clients are dealing with. We all believe that people shouldn’t have to rely solely on a medical model where doctors spend on average of six minutes with you and write a prescription before even asking about your sleep, diet, stress or exercise. Prescriptions are merely a linear approach to a harmonic system.

“We are not your ordinary gym with lots of distractions. Our clientele appreciates the peaceful environment, and that our coaches give them all the attention they need. We teach meditation here and help people uncover their limiting self-beliefs and negative self-talk; the stories that are not serving them,” advises Acklin. Be Here Now is a place of deep purpose, a lighthouse for those in need, a haven for truthseekers, rule breakers and anyone in search of their dream.

Be Here Now is located at 701 N. Mountain Rd., in Harrisburg. For more information call 717-514-5630 or visit BeHereNowHbg. com. See listing, page 30.

Be Here Now staff (L to R): Liz Kurtyka, Hannah Kiner, Drew Acklin and Corey Schmick

SWEET LULLABY BETTER SLEEP FOR CHILDREN

by Marlaina Donato and Kirby Baldwin

Sleep is essential for both survival and the ability to thrive, yet as children’s schedules get busier and they spend more time in front of screens, their average sleep time often decreases. While the American Academy of Pediatrics recommends that kids between the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health, they’re regularly getting less, and about 15 to 25 percent of youngsters and adolescents have trouble falling and staying asleep.

In a recent study published in The Lancet, researchers at the University of Maryland School of Medicine found that children that get less than nine hours of sleep per night have notable differences in areas of the brain that influence memory, intelligence and wellbeing compared to those that sleep more than nine hours. According to researchers, such insufficiencies in early adolescence can lead to long-lasting neurocognitive consequences.

Why Kids Aren’t Sleeping

Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy of Pediatrics, recommends that parents look for clues as to why their children can’t sleep, including stress, increased screen time and less physical activity. However, there may be other underlying issues.

A lesser-known culprit that may contribute to a child’s compromised sleep is impaired mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered

mouth doctor and past-president of the International Academy of Biological Dentistry and Medicine. “Most people, including many dentists, don’t realize the influence that the mouth has on the body,” he says. “The mouth is the portal to the inside. With impaired mouth syndrome, the child can still chew, smile and talk, but the body’s health can be compromised.”

While birth trauma, concussion and viruses can precipitate mouth breathing, and chronic allergies often exacerbate matters, immature swallowing can set off a cascade of problems. The mouth is a critical infrastructure for proper breathing, circulation, digestion, energy and sleep. IMS occurs when jaw development is insufficient, thereby giving rise to numerous difficulties, such as a narrower airway, which can cause

hypoxia, or low levels of oxygen. Liao notes that poor sleep quality can also lead to learning and behavioral problems.

“Breastfeeding stimulates bone growth and jaw development through the tongue’s instinctive action and ideally enables a child to have a mature swallow by age 2,” says Amy DayriesLing, DMD, FAIHM, a national spokesperson for the American Dental Association. In her book Solve Your Sleep: Get to the Core of Your Snore for Better Health , Dayries-Ling connects the dots between the vital role of the tongue during breastfeeding, balanced stimulation from the vagus nerve and beneficial spaces between milk teeth for a welldeveloped dental arch.

Correcting Structural Problems

From a holistic perspective, improperly working muscles of the tongue, throat and face or a compromised jawbone can foster a predisposition to a number of seemingly unrelated conditions, including

dental problems, teeth grinding, asthma, bedwetting, attention-deficit hyperactivity disorder, poor growth, swollen tonsils and pediatric obstructive sleep apnea. Dayries-Ling recommends that parents seek out a myofunctional therapist that can help retrain muscles and free up the airway. Building an integrative team is vital, including a dentist trained to address structural issues.

As a certified, airway-centered mouth doctor, New Jersey-based holistic dentist Nemie Sirilan understands the link between sleep deprivation and airway obstructions. She uses 3D scans and thorough examinations to identify craniofacial abnormalities and customize treatments that correct structural anomalies.

“When I examine young patients, I want to see how baby teeth are forming, whether they have a tongue-tie and how their upper and lower jaws are positioned, to see if they have some kind of bad bite. These are all telltale signs of airway obstruction,” Sirilan explains, adding that another common indicator of breathing difficulties is the

wearing down of tooth enamel that results from persistent teeth grinding.

Sirilan recommends that parents consult an airway-centered mouth doctor as soon as possible before other complications arise, noting that these problems are often easily corrected with customized corrective appliances, as well as collaborative consultations with other practitioners, including functional doctors, nutritionists, chiropractors and physical therapists to treat the whole person.

Life seems to be a much brighter place after a good night’s sleep, and kids are our future. Digging deeper for their optimum, long-term well-being is a vital investment.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

Empower Natural Health By Mouth

impaired Mouth diagnosis and Holistic Mouth solutions

Your Pain, Fatigue & Chronic Illness May Be Rooted in:

1. Crowded Teeth & Deficient Jaws

2. Pinched Airway

3. Clicking/Popping Jaw Joints

4. Teeth Grinding

5. Tongue-Tie & Abnormal Swallowing

6. Weak Chin, Double Chin

7. Sunken Mid-Face, Flat Cheekbones

8. Teeth Pulled & Spaces Closed For Braces.

Impaired Mouth Symptoms Short List:

1. Aches & Pains in Head, Jaws, Neck Shoulders & Back

2. Fatique, Brain Fog, Lack of Motivation

3. Post-Nasal Drip & Frequent Colds & Flue

4. Teeth Grinding & Jaw Joint Troubles

5. Snoring, Sleep Apnea, CPAP Intolerance

6. Anxiety, Depression, Irritability/Hostility

7. “Empty Tank” From Adrenal Fatique, PMS/ED

8. Food Cravings; Caffeine, Sugar, Chocolate, Energy Drinks

Join free Webinar

HolisticMouthSolutions.com

Dr. Felix Liao, DDS

Natural Remedies for Pets

SEVEN NON-TOXIC TREATMENTS FOR COMMON AILMENTS

by Karen Shaw Becker, DVM

Natural remedies and healing therapies are not just for humans, they also help pets overcome illness and maintain optimal health. Used properly, plants, herbs, essential oils and other natural, non-toxic substances can complement and often replace drugs and other chemical agents. Here are seven healthful solutions.

Coconut oil is a source of medium-chain triglycerides, which benefit cognitive function. It is also rich in lauric acid, a powerful antimicrobial agent for yeast infections, allergies and skin conditions (when used topically). Feed dogs and cats one-quarter teaspoon of 100 percent organic, coldpressed, human-grade coconut oil for every 10 pounds of the pet’s body weight twice daily.

Manuka honey is an allnatural, effective remedy. Clinical trials have shown that it can eradicate hundreds of strains of bacteria, including certain antibiotic-resistant varieties. A Unique Manuka Factor rating of 10 or higher is recommended for medicinal use. Manuka honey can be used to manage resistant ear and skin infections, as well as large, superficial wounds that cannot be closed surgically. Given orally, manuka honey is effective at addressing H. pylori, the bacteria that contributes to gastrointestinal irritation, small intestinal bacterial overgrowth and excessive E. coli blooms in animals with dysbiosis.

Aloe vera has multiple applications. To reduce a dog’s discomfort from skin irritations, cuts or wounds, clean the affected area and apply the raw, inner gel of the plant to provide a soothing effect. For constipation, a small amount of whole leaf aloe vera juice, a natural laxative, can be added to a dog’s food. Inner leaf aloe juice, which doesn’t contain the skin, helps heal gastric ulcers, colitis and leaky gut.

Lavender oil is used in aromatherapy to help calm nervous or anxious animals. For a dog with noise phobia, place a few drops on their collar or bedding before a stressor occurs, if possible, or diffuse the oil around the house for a calming effect. Lavender oil can also be beneficial for treating hot spots. Add a few drops to manuka honey or coconut oil and apply after disinfecting the wound twice daily.

Oregano oil contains potent antibacterial and anti-parasitic properties. It can be used to calm itchy skin, soothe irritated gums and assist in balancing a dog’s gut flora. It is also a beneficial herb for dogs with kennel cough or recurrent infections. Oregano oil should always be diluted before using it in or on pets.

Ginger is a widely used, non-toxic, non-irritating remedy for soothing tummy troubles. It can be given orally or used in oil form by adding a few drops to a carrier oil, such as coconut or olive oil, and massaging the mixture into the skin on the pet’s belly. Alternatively, add small amounts of freshly grated ginger or the dry herb to a tasty meatball or other yummy treat. Use no more than one-sixteenth teaspoon for kitties, one-eighth teaspoon for small dogs under 10 pounds, one-quarter teaspoon for medium-sized dogs, one-half teaspoon for large dogs and three-quarter to one teaspoon for giant breeds. Give the ginger one to three times a day, as needed.

Chamomile is an effective calming agent that has analgesic and anti-spasmodic properties and is beneficial in soothing the central nervous system. Use a cool chamomile tea bag against a wound, irritation or bug bite on the dog’s or cat’s skin to provide a soothing effect. Something else to consider is a soothing chamomile after-bath rinse. Add five chamomile tea bags to two quarts of very hot water and steep until the water is cool for up to three hours to allow the maximum amount of polyphenols to release into the water. Remove the tea bags and pour the rinse over a freshly bathed pet from the neck down. Massage into the skin and do not rinse.

Veterinarian Dr. Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their pets. To learn more, visit DrKarenBecker.com.

MONTHLY PLANNER

SATURDAY, MARCH 4

Gendai Reiki: Level I – 11am-6pm. Learn the basic principles of reiki and receive the first level of attunements. $175. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

Knowledge Is Power: Are Himalayan Salt Therapies Right for You? – 3-4pm. Learn about all the benefits of Himalayan Salt Therapies and how they can help you to be a healthier you. Free. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.com.

SUNDAY, MARCH 5

Online: Oracle Card Readings – 8am-8pm. Personal individual Oracle card readings with Dawn Tule. Explore themes in your life for the next few months or ask for clarity around a topic or specific question. All calls recorded for reference and reflection at a later time. $30. Via Zoom. 717-486-7823. MellaLunaHealing.simpletix.com.

MONDAY, MARCH 6

Beginner Pilates Workshop – Mondays, Mar 6-27. 12-12:50pm. For those new to Pilates, recently completed the Private Intro package or have some health concerns that may need modifications. Learn the fundamental Pilates exercises with special attention to proper alignment and technique. $15/first time, $25/class, $105/5-pack; $200/10-pack. H2L Studio, 2151 Fisher Rd, Ste 103, Mechanicsburg. 717-697-4425. H2LStudio.com.

TUESDAY, MARCH 7

Psychic Readings – 10am-5pm. Also Mar 25. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. Bring photo of loved one (living or deceased). $200. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Befriending Beings: Soul Friendship – 12-1pm. Join Justin Ferko of Wild Spirit Paths, LLC, to explore our own relationship between humans and More-Than-Human Beings including places of gratitude, grief and growth. Free. Via Zoom. 717220-5034. Register: Justin@WildSpiritPaths.com. WildSpiritPaths.com.

THURSDAY, MARCH 9

Psychic Readings and Healings – 9am-5pm. Also Mar 23. Liz Anne, an Intuitive Palm Reader, Tarot Reader, and Medium, offers readings that center around clarity and direction, spiritual and emotional healing. $40/30 mins, $80/1 hr. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Knowledge Is Power: Is Coaching with Hypnosis Right for You? – 5-6pm. Learn about Coaching with Hypnosis and about the benefits of using both healing modalities together for increased success. Free. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.com.

SATURDAY, MARCH 11

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

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

HeART Party! by Full Color Living – 1-2:30pm. In a small group setting, we share some of the science from the HeartMath Institute research, a simple practice for heart coherence, and a creativity practice to anchor in the experience. $33. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-9434833. ReWeavingBalance.Earth.

SUNDAY, MARCH 12

savethedate

SUNDAY, MARCH 12

Trauma & Grief Support Group – 11am1pm. Join Carrie Tetkoskie RN, BSN, for her monthly support group. She will also review techniques designed to heal your nervous system, physiological and psychological well-being. $13. Sage Integrative Medicine & Wellness, 5015 E Trindle Rd, Mechanicsburg. Pre-registration requested: 717-775-8100 or SageMedicineWellness.com.

TUESDAY, MARCH 14

Reflexology and Ion Foot Cleanse – Mar 14-16. 9am-6pm. Lynn Diehl offers private reflexology sessions and ion cleanse foot baths. $75/reflexology; $40/foot bath. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. For appt: 717-221-0133. AltaViewWellness.com.

THURSDAY, MARCH 16

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

FRIDAY, MARCH 17

Intro to Remote Viewing – 7-9pm. America’s RealLife X-Files with John Stewart. $40. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

SATURDAY, MARCH 18

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

Tarot Readings – 10am-5pm. Tarot Reader and Astrologer John Tucker answers questions through the tarot in these private sessions. $100/hr, $60/30 mins. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-2210133 or AltaViewWellness.com.

Regulate and Relate – 1-4pm. With Dana Souders, Life and Couples Coach. Explore how to build a regulated nervous system to access your core self while connecting with others. Increase your relational self-awareness, learn new tools and practice them. Main Theme: Attachment Styles. $60. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-943-4833. ReWeavingBalance.Earth.

SUNDAY, MARCH 19

RickieReiki Play Day – 10am-5pm. Dive deeper into your reiki practice with this fun, relaxing and energetic healing day. Prerequisite: Reiki II; any training. Spaces limited. $100. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299. ReikiByRickie.com.

TUESDAY, MARCH 21

Celebrate Spring with a Remotely Guided Forest Bathing Walk – 12-1pm. Join Certified Forest Therapy Guide Justin Ferko to sample remotely guided Forest Bathing from your home or favorite outdoor space. Smartphone or computer required. Free. Via Zoom. 717-220-5034. Register: Justin@ WildSpiritPaths.com. WildSpiritPaths.com.

7-Day Sugar Detox – Tuesdays, Mar 21-Apr 4. 7pm. Presented by Mind Body Detox. $22. Held online. Firefly Hollow Wellness Center: 717-8149136 or FireflyHollowWellness.com.

WEDNESDAY, MARCH 22

Group Sound Meditation – 6-8pm. 4th Wed. With Matthew Kramer. Includes intention setting, gentle breath work and vocalizing, followed by a relaxing journey of various overtone emitting instruments such as chimes, drums, rainsticks, rattles, handpan and singing bowls. $33. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-943-4833. ReWeavingBalance.Earth.

THURSDAY, MARCH 23

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

Basic Watercolors Class – 5-6pm. Learn basic techniques of painting in watercolors and complete a floral masterpiece of your own. $15. The Center of Balance LLC, 29 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.com.

SATURDAY, MARCH 25

Reiki Play and Learning Day – 10am-4pm. With Jennifer Rabenstein. Reflect on how you use reiki in your everyday life, brush up on uses, learn some new ways to work with reiki and be inspired. For Reiki I attuned or higher. $55. ReWeaving Bal-

ance, 5A Harrisburg Pk, Dillsburg. 717-943-4833. ReWeavingBalance.Earth.

Psychic Readings – 10am-5pm. See Mar 7 listing. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

SUNDAY, MARCH 26

Restorative Yoga + Massage/Reiki Workshop – 7-8:30pm. Be guided through restorative yoga poses that use use blocks, bolsters and blankets. Ana Hyder, LMT, will offer gentle and relaxing bodywork. Reiki practitioner Kayla will also offer reiki energy. $20. H2L Studio, 2151 Fisher Rd, Ste 103, Mechanicsburg. 717-697-4425. H2LStudio.com.

MONDAY, MARCH 27

Soundwise ReikiVoice – 9:30am-6pm. With Rickie Freedman and Lana Ryder. Accessing the portal of vocal medicine for you, your clients and the Earth. Class is an expanded intensive of previous healing voice classes in this series. $250. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299. ReikiByRickie.com.

TUESDAY, MARCH 28

Tarot 365 – 7-8:30pm. A yearlong tarot course presented by Pat Dumas. $60. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

FRIDAY, MARCH 31

Shamanic Journey for Healing and Clarity –6-7:15pm. Meet your Power Animal and Spirit Guides on a meditative journey for healing and to receive clarity in your life. No prior experience needed. Must pre-register. $20. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-486-7823. MellaLunaHealing.simpletix.com.

plan ahead

SATURDAY, APRIL 15

savethedate

SATURDAY, APRIL 15

Inner Peace Holistic Expo – 10am-6pm (Sat 4/15); 10am-5pm (Sun 4/16). Holistic & natural products and services for a healthy mind, body & home, spiritual readings, crystals & gemstones, jewelry, massage, reiki, CBD products, soaps, pet wellness, food trucks, outdoor vendors & more. Free lectures and demos all weekend. First 150 guests each day receive a free goodie bag. $10/weekend, kids 12 and under free. Hamburg Field House, Pine St, Hamburg. 610-401-1342. InnerPeaceHolisticExpo.com.

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

BUSINESS OPPORTUNITY

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

ENERGY WORK

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

HELP WANTED

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

MASSAGE THERAPISTS & HOLISTIC PROFESSIONALS – Full- or part-time. Team-led, fun and supportive work environment. Send resumes to FireflyHollowWellness@gmail.com. Apply or learn more at FireflyHollowWellness.com. 717-8149136. See ads, pages 3 and 15.

SALESPERSON/COMMUNITY LIAISON

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

ORGANIC SHOPPING ONLINE

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

WELLNESS SERVICES

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

ONLINE EXCLUSIVES >>>

Taking the Mystery Out of Gluten-Free

Dr. Tia McLaughlin of Wholistically Simple Rx, in Hanover, pulls back the curtain and discusses gluten-free, celiac versus glutensensitivity, testing and MORE. Get answers to your questions and determine if gluten-free is a fad or real concern for you.

wise words

Rodale Trailside Organic Farm Integrates Seniors

The Rodale Institute has partnered with retirement community Cornwall Manor, to provide seniors with access to healthy, local food while offering a thriving natural environment that supports their wellbeing through volunteer opportunities. Read the full story online.

Terry Wahls on Managing Autoimmune Disease with Lifestyle Intervention

Learn about the Wahls Protocol and the exciting new research she is conducting in MS that is connecting the effects of diet on brain volume, quality of life and autoimmune disease symptoms.

green living Finding Hope in Action

Saving Earth and Water with Small Steps

Everything we do for the environment has an impact on the Earth and our water. Learn how you can make a personal impact on our vanishing resources.

inspiration

eco tip

Eco-Friendly Water Heating

When it’s time to replace the water heater, save money and significantly lower your carbon footprint by choosing a more efficient one.

Tankless models require less space, last longer and cost less to operate.

The Cellular Magic of Compassion

Neurotransmitters stimulated by compassion have a stronger influence on health and longevity than exercise and other positive lifestyle factors. Expressing compassion to ourselves is equally as important and effective. Find out more.

community resource guide

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

ACUPUNCTURE

CENTRAL PENN ACUPUNCTURE AND WELLNESS

Carolyn Romako

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

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

GIDDINGS ACUPUNCTURE PRACTICE, LLC AND ZEN & NOW APOTHECARY

Rhonda Giddings

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

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

ANIMAL COMMUNICATION

MELLA LUNA HEALING

Dawn R. Tule

717-486-7823 • MellaLunaStudios.abmp.com

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

BODYWORK

ARVIGO MAYA ABDOMINAL THERAPY®

309 Third St, New Cumberland

Jaque Hanson • 717-448-1281

Jaque@BeePresentWellness.com

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

CARLISLE BOWENWORK

Nancy Bittinger

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

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

THE CENTER OF BALANCE, LLC

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

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

COACHING

ENERGETIC TRANSFORMATIONS

Ali Long

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

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

CRANIOSACRAL THERAPY

LOVING HEART BLISSFUL SOUL

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

LovingHeartBlissfulSoul@gmail.com

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

THE ROOTS OF HEALTH

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

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

MSG009527.

DENTISTRY – HOLISTIC

HERSHEY DENTAL ASSOCIATES, LLC

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

Provides full service family dental care, mercury-/metal-free options, fluoride-free, safe mercury removal, biocompatibility testing for dental material sensitivities, in-office ozone treatments, clear aligner orthodontics, Bruxism/tooth grinding guards. See ad, page 9. u

HERSHEY DENTAL ASSOCIATES, LLC

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

Provides full service dental care, mercury/metal free, including safe removal of mercury. Biocompatibility testing for individual choice of materials; use of ozone for protection. See ad, page 9. u

SUSQUEHANNA DENTAL ARTS

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

SusquehannaDentalArts.com

A full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant retained dentures and partials. See ad, page 15. u

DENTISTRY – WELLNESS

COLONIAL DENTAL GROUP

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

Our focus on Wellness educates and motivates patients to care for their overall health. We no longer place mercury fillings, nor encourage ingestion of fluoride for children or adults. We educate and safely serve our patients and protect the environment. See ad, page 3. u

HOLISTIC PERSONAL TRAINING BE HERE NOW

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

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

INTERSPIRITUAL COUNSELING

WILD SPIRIT PATHS, LLC

Justin Ferko, Ed.M., MTS

Camp Hill — Virtual Offerings

717-220-5034 • WildSpiritPaths.com

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

MASSAGE HAPPIE SOUL WELLNESS

Cristina L Boyle, LMT

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

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

METAPHYSICAL GRACEFULL HEART

Sharon Askey

1953 W Trindle Rd, Carlisle

717-240-0400 • GraceFull-Heart.com

Gracefull Heart provides a peaceful, loving and supportive space to assist in your journey toward wholeness/ healing. Crystals, books, gemstones, jewelry, statues, incense, oracle cards (plus sample decks), crystal and metal singing bowls, pendulums and much more. See ad, page 8 u

NATUROPATHIC HEALTHCARE

NATURAL PATHS TO WELLNESS

Leia Anderson, BA, MS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Leia is part of a unique, collaborative naturopathic practice in central PA. Her passion is providing safe, effective and individualized care for the whole family. See ad, page 11. u

NATURAL PATHS TO WELLNESS

Heather DeLuca, BS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Heather is part of a unique, collaborative naturopathic practice in central PA. She provides a safe, effective and affordable alternative to conventional health care. See ad, page 11. u

NATURAL PATHS TO WELLNESS

Jessica Shoemaker, BS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Jessica is the owner of Natural Paths to Wellness where nutritional therapies, alternative modalities and functional medicine testing are combined to create an individualized holistic approach to health. See ad, page 11. u

NATURAL PATHS TO WELLNESS

Ashlyn Zikmund, BS, ND

1524 Cedar Cliff Dr, Camp Hill

717-494-4500

• NaturalPathsToWellness.com

Ashlyn's enthusiasm for wellness and nutrition makes her a tremendous addition to NP to W. As a Naturopathic Doctor, she partners with patients to solve difficult acute and chronic health issues. See ad, page 11. u

NUTRITION

SONNEWALD NATURAL FOODS

4796 Lehman Rd, Spring Grove 717-225-3825 • Sonnewald.org

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

In-store Nature’s Marketplace features natural foods, supplements, herbal remedies, and foods for special dietary needs. See ad, page 25. u

NUTRITIONIST

NATURAL PATHS TO WELLNESS

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

Sarah will design your optimal nutrition plan for managing your weight, food allergies or sensitivities, or medical condition while helping you to improve your relationship with food. She breaks down the plan you need to follow to accomplish your health and wellness goals into reasonable action steps providing support along the way. See ad, page 11. u

REFLEXOLOGY REWEAVING BALANCE

Beth Baublitz

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

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

REIKI

REIKI BY RICKIE

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

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

SPECIALTY FOODS

KWEE JACK FISH CO

Wild Alaskan Salmon & Halibut Shares

717-842-0180

EatWildSalmon.com

Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct. Pre-order online annually (spring) for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year.

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 25. u

WELLNESS

1881 SALT SANCTUARY

Nikki McClane

1881 Loucks Rd, York, PA 17408

717-894-1881 • 1881sanctuary.com

Features two salt therapy rooms – a community salt room and private salt chamber. We also offer individual and couples’ massages; an herbal apothecary, stocked with herbal tinctures, extracts, salves, balms and lotions from local and national providers; gemstones, jewelry, books, organic chocolates and upcycled items; plus, naturethemed crafts and artwork from local artists. See ad, page 19. u

BLUE MOUNTAIN ACUPUNCTURE

Beth A. Mills, LAc

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

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

FIREFLY HOLLOW HOLISTIC WELLNESS CENTER

Kara Lovehart

200 Farm Ln, York • 717-814-9136

FireflyHollowWellness.com

We are a full-service holistic wellness center offering an array of professional services that address clients’ individual needs. A holistic approach strives to integrate Mind, Body & Spirit, allowing wellness to occur. Services include medical massage, energy medicine, intuitive coaching, wellness education, nutritional coaching and much more. See ads, pages 3 and 15. u

GRACEFULL HEART

Sharon Askey

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

Gracefull Heart offers many services to assist in maintaining wellness: Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, reiki sessions, aura photography and AmpCoil™ sessions. We offer reiki classes and a diverse schedule of workshops. See ad, page 8. u

INFINITE MIND-BODY ORGANIZATION

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

Facebook: Infinite Mind-Body Org

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

MIND BODY HEALTH CONSULTANTS

David Frederick, PhD, DSc, ND, DHM 3214 E Market St, York • 717-344-0075

TheUnknownMuscle.com

DocDaveF@worldinst.com

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

POSITIVE PRIME

PrimeForGold.com

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

WHOLISTICALLY SIMPLE RX

Dr. Tia McLaughlin

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

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

YOGA

YOUR YOGA

Cynthia Johannes-Beecher

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

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

Human beings are of such nature that they should have not only material facilities but spiritual sustenance as well. Without spiritual sustenance, it is difficult to get and maintain peace of mind. – Dalai Lama