JUN 2021 Natural Awakenings South Central PA

E R F

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HEALTHY

LIVING

HEALTHY

PLANET

E AT I N G

VEGAN

on the road

HEALING

DEPRESSION

NATURALLY

SIMPLE ACTS: Far-Reaching Effects

MEN’S WELLNESS INTEGRATIVE STRATEGIES OFFER STRONG OPTIONS

GARDEN AND GET FIT

Backyard Workouts Prune Pounds

June 2021 | South Central PA | NaturalCentralPA.com

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South Central PA

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Take control and optimize your health and well-being by visiting: KnoWEwell.com As a Natural Awakenings reader, receive 50% off your first year of membership.

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HEALTHY LIVING HEALTHY PLANET

SOUTH CENTRAL PA EDITION

letter from publisher

Help is Not a Four-Letter Word In 2001 I learned a valuable lesson that many men

Publisher Dave Korba struggle with and resist, including me. It was 20 minutes

Managing Editor Gisele M. Siebold to midnight and time was running out. I was “on the car Editors Martin Miron pet” and had worked myself into a bind with no apparent

Theresa Archer way out and was struggling, tired, confused and at a loss

Design & Production C. Michele Rose

Steffi K. Kern for what to do next. It never occurred to me that the way

Office Cats Jasmine and KJ to address the situation was a simple act—a choice so

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/Founder Sharon Bruckman COO/Franchise Sales Joe Dunne Layout & Design Gabrielle W-Perillo Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakenings.com

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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.

easy, yet hidden in a blind spot created by years of pride, insecurity, emotional isolation, self-doubt and shame.

When it finally occurred to me that all I had to do was “ask for help”, the emotional floodgates opened. It was in that moment that I had the realization that I was worthy of receiving help from someone else. Learning to ask for help was a valuable lesson that has served me well since then, especially recently.

Two months ago in mid-March, I left the gym short of breath after a workout. By the time I reached the car, my chest was squeezing tightly. I thought, “What’s going on? I can’t breathe. Maybe it will go away. I’ll just lie down until it passes.” I opened the back door, sat on the edge of the seat and leaned back. “No. Don’t lie down. Go back inside and ask for help—NOW!” Whether it was my intuition or a guardian angel that guided me, the lesson I learned 20 years ago prompted me to ask for help—and saved my life. The EMTs arrived within minutes. I lost consciousness, was paddled twice on the ride and woke up eight hours later in the ICU. Heart disease is the leading cause of death for men in the U.S., and half of those that died suddenly exhibited no previous symptoms. Luckily, I lived. Historically, men are markedly slow to consult doctors and notoriously resistant to ask for help. Let my lesson be a wakeup call for everyone, and especially for men. Reaching out and asking for help is a decisive and courageous act of self-love—especially when it concerns your health.

I was lucky to be in the right place at the right time on that day in March, and I’m grateful to still be here because I chose to ask for help in my time of need. I’m doing well and recovering nicely as I continue to share the journey with you to feel good, live simply and laugh more.

Dave Korba, Publisher

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

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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.

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Contents 14 ANDRIA SOMERS on Being United for Better Parenting

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15 RELAXED KIDS

Simple Ways to Calm Anxious Children

16 BEAT THE BLUES NATURALLY

Drug-Free Ways to Treat Depression

18 INTEGRATIVE

HEALTH FOR MEN

Natural Approaches for Robust Vitality

21 EMBRACING TRANSITIONS

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Supporting the Aging Male

22 VEGAN ROAD-TRIPPING Travel Tips for Plant-Based Eaters

25 THE FIT GARDENER Backyard Workouts Good for Mind and Body

27 SIMPLE ACTS CAN CHANGE THE WORLD

28 CREATE A 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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DOG-FRIENDLY YARD

Plants, Paths and Play Areas to Wag a Tail

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

DEPARTMENTS 8 news briefs 24 yoga pilates 11 event

spotlight 12 health brief 13 business spotlight 14 wise words 15 healthy kids 16 healing ways 22 conscious eating

fitness guide 25 fit body 27 inspiration 28 natural pet 30 online exclusives 31 calendar 32 resource guide 34 classifieds June 2021

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news briefs

Healthy Streams Make Healthy Communities

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webinar, Stormwater – The Issues and Solutions for your Home, will be presented

by Jodi Sulpizio, the natural resources educator for Penn State Extension in York, in partnership with Community Conservation Committee, Penn State Extension York County and Alliance for the Chesapeake Bay from 7 to 8:15 p.m., June 23.

Storm water, or precipitation that flows across the land, often carrying pollutants to our streams, rivers, ponds and lakes, is one of the fastest-growing forms of pollution affecting the Chesapeake Bay. Participants will be introduced to the issue and best management practices that can be implemented on personal property to decrease the negative impacts storm water has on our waterways.

Sulpizio coordinates the Master Watershed Steward program and the Gypsy Moth program in York County. She was a former naturalist for the York County Parks and Manheim Township, in Lancaster.

Register at Tinyurl.com/50AllianceStormwaterWebinar.

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South Central PA

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Natural Awakenings Partners with KnoWEwell

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atural Awakenings Publishing Corp.

(NAPC) is entering into a partnering with KnoWEwell, PBC, a 1% for the Planet company, and is a founding patron of The KnoWEwell Collaborative.

KnoWEwell received the Top 50 Healthcare Companies award from the International Forum on Advancements in Healthcare. Founder and Chief Executive Officer Kimberly Whittle says, “It’s one centralized private, secure online platform to inspire and empower individuals with today’s knowledge, evidenced-based resources and collaborative ‘wholistic’ community to help them address the root causes of chronic diseases and achieve optimal health and well-being.”

KnoWEwell is designed to provide people with peace of mind throughout their life journey—a collaborative with personal and professional benefits for all in the ‘wholistic’ ecosystem: individuals, families, providers and organizations.

NAPC Chief Executive Officer Sharon Bruckman says, “Our Natural Awakenings family of publishers is excited about the new resources and opportunities this new partnership brings to our community of readers, providers and organizations. We are honored to be playing such a significant role in the launch and future growth of this incredibly sophisticated platform, which will result in tremendous benefits to members.”

For more information, visit KnoWEWell. com and enter code NAPA20221 for individual, or NAPA20221P for practitioner, during sign-up to receive special discounts and early adopter opportunities. See ad, page 4.

breathe

A Midsummer Holistic Expo in a Celebration of Sun and Earth

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herapeutic Thymes Magazine will host the Midsummer Holistic Expo, sponsored by TensorRing.com, featuring artisanal soaps, crystals and gems, energy work, essential oils handmade jewelry, herbalists and herbal products, psychic mediums, reiki, tarot readers and more from 10 a.m. to 6 p.m., July 10 and 11, at the Lancaster Farm & Home Center. The keynote speaker is Eagle Skyfire and the first 200 attendees will receive a grab bag.

Free admission for military, law enforcement and first-responders. Location: 1383 Arcadia Rd., Lancaster. For more information, call 1-717-419-8796 or visit TherapeuticThymes.com/midsummer-expo. See ad, page 23.

Holistic Moms Meetup

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he Holistic Moms Network Southern York PA Chapter June meeting topic is Elimination Communication/Infant Potty Training with Elizabeth Wolfe at 6:30 p.m., June 7. The July meeting topic is Food introduction, picky eaters, etc., a Q&A with lactation consultant and speech pathologist Linda Nottingham at 6:30 p.m., July 12.

Both are held at Kitchell Chiropractic.

The local chapter hosts monthly meetings on the first Monday of every month (holiday exceptions). In-person meetings are open to the public or join via Zoom. Local chapter members enjoy a weekly rotating playgroup, moms’ night outs, group workouts, and other events and outings.

Location: 19 W. Railroad Ave., Shrewsbury. For more information, email HMNSouthernYorkPA@gmail.com or visit HolisticMoms.org. See article, page 14.

June 2021

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news briefs

Dr. David Lambert Joins New Digs for Hounds N Herbs ounds N Herbs. LLC., is moving to Olde Susquehanna Dental Arts

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usquehanna Dental Arts, a holistic dental practice located in Columbia, has added Dr. David Lambert to its team. Lambert is a native of Lancaster County and a graduate of Manheim Township High School, Franklin & Marshall ColDr. David Lambert lege, Drexel University and the University of Maryland School of Dental Surgery. He gives back to the community by participating in outreach programs such as Maryland Healthy Smiles and Give Kids A Smile.

Susquehanna Dental Arts offers general and specialized dentistry and accepts most insurance plans. Services offered include fullservice, mercury-free family dentistry; sensible treatment plans designed to meet patient needs; budget-friendly options to make the plan affordable; implant supported dentures and partials; and Invisalign for teens and adults.

Areas of specialty include ozone treatment to aid in periodontal healing and oral surgery; safe mercury removal; and rehabilitation with composite and Zirconium tooth-colored materials.

Location: 100 S. 18th St., Columbia. For more information, or appointments, call 717-684-3943 or 717-285-7033 or visit SusquehannaDentalArts.com. See ad, page 3.

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Tollgate Village in July, with a grand opening planned for August 1. The new space is twice as large and will offer professional pet and show grooming.

Owner Dianne Wagman says, “We are creating a whole new look just for you and your furry friends. Our new facility will offer the same great products we always have and will be able to carry new product lines. Come see our new Boutique, Barkery & Salon. Feel free to stay and watch your pet be groomed on the monitor screen in our grooming lounge with complimentary coffee, tea and water, or shop and have a bite to eat at other Olde Tollgate Village businesses.”

Location: 2519 S. Queen St., York. For more information and updates, call 717-804-9111 or visit houndsnherbs.com. See ad, page 33.

kudos Just Plain Yoga Studio (JPY) is celebrating the 18th anniversary of offering a variety of yoga styles, workshops and training to the local community. JPY founder Tina Stroh started teaching yoga in 1998 at township rec centers and YMCAs on the east and west shores.

Her interest in yoga dates back before college to the ‘80s, when she attended her first yoga class in Harrisburg with a Kripalu yoga teacher, Eliana Baccas. Stroh’s family settled in the Harrisburg area more than 200 years ago, and she comes from a long line of Pennsylvania entrepreneurs.

Location: 1200 Market St., Lemoyne. For more information, call 717-975-9642 or visit JustPlainYoga.com. See ad, page 26.

NaturalCentralPA.com

event spotlight

Women’s Expo Returns to Harrisburg

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fter many months of being unable to safely gather in person, the Dauphin County Women’s Expo will be held from 9 a.m. to 2 p.m., June 19, at a former Boscov’s store in the Harrisburg Mall.

To ensure the safety of guests, exhibitors and staff, vendor booths will be spatially distanced and all CDC safety guidelines will be observed.

Mothers, daughters, sisters and friends can spend time together and find a little rejuvenation at the OLP Events Women’s Expo, hosted by 50plus LIFE and BusinessWoman, HOT 106.7, NASH 93.5, UPMC Pinnacle and WINK 104. Women of all ages and interests can enjoy a lively experience of shopping, inspiration, relaxation and learning about products and services. Visitors will also be eligible for a variety of door prizes. Exhibitors ranging from large businesses to small franchises and solopreneurs provide plenty of opportunities to shop and gather information about health and wellness, travel, home improvements, nutrition, beauty and more.

Location: 3501 Paxton St., Harrisburg. Admission is free with registration at aGreatWayToSpendMyDay. com. For more information, call 717-285-1350.

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health brief

Cultivate Satisfaction to be Healthier and Happier

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Older people with high levels of life satisfaction—a favorable attitude toward life—have healthier habits, less depression and pain, better sleep and a longer life, reports researchers from the University of British Columbia. They studied nearly 13,000 U.S. adults older than 50 for four years and found that higher life satisfaction was linked to 26 percent reduced mortality and a 46 percent lower depression rate. People that felt good about their lives had fewer chronic conditions and pain, exercised more often, were both more optimistic and likely to be living with a partner and experienced less hopelessness and loneliness.

However, such positive feelings were not associated with fewer health conditions such as diabetes, heart disease, arthritis or obesity; were not marked by less alcoholic binging or smoking; and were not affected by frequency of contact with children, family and friends.

JULY

Coming Next Month

Food as Medicine

Plus: Better Sleep

business spotlight

Gracefull Heart

Creates A Peaceful, Supportive Space

by Gisele M. Siebold

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racefull Heart, owned by Sharon Askey, a healer, teacher and spiritual coach, is celebrating 10 years in business as a peaceful and supportive space to assist in the journey toward wellness of mind, body and spirit. “On the surface, it appears to be a crystal and book store; however, it is so much more than that,” says Askey. “In addition to crystals and books, we have gemstones, jewelry, oracle cards, sage, incense, singing bowls and more. We answer questions about our products and how to use them, and we offer classes and workshops.”

Multiple services are available to help support and maintain wellness. Reiki and Sacred Spirals Healing, a hands-on technique that Askey learned while visiting the ashram of Sri Sathya Sai Baba, in India, are both ancient, gentle forms of energy healing that encourage relaxation and reduce stress. The Indian yoga philosophy considers the balancing of the chakras, known as points of physical and spiritual energy in the human body, to be a component of wellness.

When considering the amount of stress that many people are currently experi-

encing, Askey suggests, “The Dominus Cervix Stargate meditation sessions can also provide relief from the stressors in our lives, helping to balance and clear the energy field. Aura photography can capture an energetic snapshot, including whether or not our chakras are balanced.”

Askey notes that Gracefull Heart has been the impetus for tremendous personal growth and change. “When I first opened, I was experiencing fear, doubt and insecurity. Launching Gracefull Heart provided an opportunity to begin to acknowledge, own and work with these things that were wreaking havoc in my life in subtle ways. It has helped me to deepen my faith and find my center. Opening the shop and serving the community have brought many blessings, and I am filled with gratitude. “Because of the community’s support, we have begun to outgrow our physical space and have plans to expand later this year or early next year. A larger space will also allow us to offer a greater variety of workshops. We are now in the process of barcoding our products, and later this year we plan to begin online sales,” she says.

“We would not be here without the support of the community. Folks have been very supportive of Gracefull Heart and our offerings, both products and services. Our workshops have been well attended. We are told by many that the space is so inviting and peaceful, and that is what we strive to create—a space for healing,” she enthuses.

Gracefull Heart is located at 1953 W. Trindle Rd., Ste. C, in Carlisle. For more information, call 717-287-0937 or visit GracefullHeart.com. See ad, page 11.

June 2021

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wise words

Andria Somers on Being United for Better Parenting

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ndria Somers is the executive director of the Holistic Moms Network (HMN), which connects families interested in positive, holistic parenting, health and green living, providing them with helpful information and other support. The organization was formed in Essex County, New Jersey, in 2002 by a handful of mothers seeking to associate with others sharing the same goals. One of the moms, Nancy Peplinski, decided to expand the vision of the informal group and established it as a nonprofit in 2003.

Rapid growth made apparent the need for community support of naturally minded families across the country. In its first year of operation, HMN evolved from a local group to a nationwide organization with more than 25 chapters in 14 states. Founded on the cornerstones of community and connection, the mission of HMN is to provide a safe, supportive environment in which families can access resources and experience camaraderie in attaining natural living and gentle parenting.

this journey with all that its volunteers, members and advocates give as far as support, knowledge, ideas and most importantly, community.

How has HMN impacted your life?

The heart and soul of HMN is to connect families through volunteer-led chapters and intentional communities across the country. We are authentic, passionate about our purpose and committed to our mission. HMN is how we bring together local parents for support and join our voices as a national community. We recognize that everyone is on their own path, yet on this journey together. Members are encouraged to respect one another’s views, offer support and learn from each other.

HMN wants to generate national awareness, education and support for holistic parenting and green living. Our groups

I attended my first HMN meeting in 2012, after my oldest daughter was born.

I became a member after learning about the organization and all that they offered. That was a life-changing moment for me. HMN very quickly became a central aspect of my mothering journey.

I joined the national team in November of 2012, and my role evolved to executive director in 2017. Parenting has been my most transformative experience thus far, and HMN inspires me every day on 14

South Central PA

What is holistic parenting?

Holistic parenting begins with an understanding and respect for how all living things are connected and how we impact one another. Holistic parenting embraces green and non-toxic living, non-violent communication and natural health. We believe there are seven guiding principles for holistic parenting which we follow: make informed and educated parenting decisions; seek respectful and nurturing relationships with others; actively participate in one’s own healing process; balance and integrate physical, emotional and spiritual aspects of being; teach children how to respect and care about the natural world; limit children’s exposure to advertising, marketing and a consumer-driven culture; and live more simply and consume less.

How does HMN differ from other parenting groups?

NaturalCentralPA.com

meet about once a month in a public venue where all are welcome. We provide nurturing, open-minded and respectful local community networks that encourage families to share these ideals and learn from each other.

What advice would you offer to a new parent just beginning their journey of holistic parenting?

As a parent, it’s important to have a network of support. Being connected to like-minded individuals who do not judge makes all the difference in the world. It truly does take a village to raise a child, and you can choose how you build your village. There will be countless people offering advice, so be discerning and see what resonates with you. I truly believe that we are all here to help and support one another. HMN is a way to build relationships and connect with other parents to form friendships that last a lifetime.

For more information, including on becoming a member, visit HolisticMoms.org.

This article was written by a KnoWEwell (KWW) staff member. Holistic Moms Network and Natural Awakenings are collaborative partners of KWW, a benefits and services company that operates the global Regenerative Whole Health community and marketplace platform KnoWEwell.com. See ad, page 4.

healthy kids

Relaxed Kids Simple Ways to Calm Anxious Children

by Sandra Yeyati

I

kornnphoto/AdobeStock.com

t doesn’t take a full-on tantrum for children to experience or exhibit stress. According to licensed school psychologist and spiritual counselor Zemirah Jazwierska, anxiety is a child’s natural response to not having consistency or predictability in their environment. During the pandemic, with school closings, social isolation and associated challenges, childhood angst is on the rise, says the Boulder, Colorado, blogger at KidsRelaxation.com.

Setting a Calm Example Jazwierska believes that it’s never too early to expose kids to relaxation practices. She invites moms to incorporate meditation even while they’re pregnant, “to bathe their little babies in lots of good-feeling hormones and chemicals.” After birth, while an infant may be too young to learn how to meditate, she recommends that parents create relaxing home settings where impressionable kids will naturally learn to chill out. “Babies are continually sensing their environments,” she says. “Just speaking in a calm voice or slowing down the pace of life, taking time to connect or practicing infant massage can prime their little minds and bodies for learning how to self-regulate, cope with life and default to relaxation mode just as soon as they feel stressed.”

Benefits of Kid Relaxation Techniques From breathing games and animal-like yoga positions to meditative art activities and mindful nature walks, child-friendly relaxation techniques are limited only by our imagination. When practiced consistently, they offer numerous benefits, including increased awareness, attention, empathy, resilience and generosity; less emotional reactivity; and improved memory, according to Whitney Stewart, meditation teacher

and author of Mindful Kids: 50 Mindfulness Activities for Kindness, Focus and Calm (BarefootBooks.com/mindful-kids).

Getting Started Stewart recommends that parents and caregivers consider adopting their own mindfulness or meditation practices before introducing them to their children.

“The next step could be to invite children to practice with you,” she advises. “With toddlers, this may be an invitation to sit or lie down with hands on their tummy or chest to let them feel their breath coming in and going out of their body. Young children don’t always have an awareness of their breath. Parents and caregivers can help them understand how we breathe in different situations; how breath can speed up or slow down in response to our physical and emotional state.”

Making Relaxation Fun According to Stewart, small children respond best to mindfulness exercises that are both physical and fun. Her Animal Antics is one example, in which kids ex-

plore movement meditation by pretending to be different animals. Another is Shake the Sillies Out, which involves “happyshaking until you finally flop on the floor with a deep exhalation, followed by three mindful breaths. This one really helps work out kids’ excess energy,” she says.

On her website, Jazwierska offers myriad examples of fun and creative activities to calm and awaken children. She teaches breathing techniques by offering imagery kids can understand, like smelling a flower to learn deep inhalations and blowing out a candle for the exhalations. When kids are overcome with strong emotions, she offers a snow globe. “It’s a great tool for seeing how things start to swirl when our emotions are too strong and our minds too worried. As you take a deep breath and stop moving the globe, the snow settles. We have to stop moving, or move very slowly, for everything to settle for ourselves.”

Jazwierska’s Rock and Floppy Sock exercise instructs a child to make a tight fist— the rock—when they feel anger or another strong negative emotion, and then release their grip, turning it into a floppy sock. “It’s related to progressive muscle relaxation where you provide tension in the body and then you provide the contrast and let go, training the mind. Next time they feel tension, they’ll know how to relax,” she says.

Planting Seeds for Inner Happiness As children grow older, they can add visualization to their repertoire, like Stewart’s Heart Garden exercise, in which the child sits mindfully while relaxed, takes three mindful breaths and then thinks of a word that makes them smile. “That can be anything—like butterfly, rainbow or watermelon,” she explains. “Imagine planting that word like a seed in your heart. Repeat the word and imagine watering the seed in your heart garden. Repeat the word and imagine the seed opening and growing in your heart.

What does it become? See it blossom. True happiness comes from inside. Everyone can plant their own inner happiness.”

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

June 2021

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healing ways

Beat the Blues Naturally Drug-Free Ways to Treat Depression

rh2010/AdobeStock.com

by Julie Peterson

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ack of interest, low energy, changes in weight, difficulty concentrating and feelings of worthlessness are some of the symptoms that can occur in varying degrees with depression. According to the National Institute of Mental Health, an estimated 17.3 million adults in the U.S. experienced at least one major depressive episode in 2017. With the pandemic, the rate tripled, with 27.8 percent of adults reporting symptoms, according to a September 2020 study published in JAMA Network Open.

Mainstream medical doctors typically prescribe antidepressant drugs, but the plethora of adverse effects such as anxiety, digestive disturbances, headaches, weight gain and sexual dysfunction can cause additional woes. In addition, efficacy is in question. In The Emperor’s New Drugs: Exploding the Antidepressant Myth, Irving Kirsch, Ph.D., professor of psychology at the UK University of Hull, declares, “The belief that antidepressants can cure depression chemically is simply wrong.”

Antidepressants may merely mask symptoms. “Covering over symptoms is a missed opportunity to resolve the root cause of the problem,” says Manhattan-based holistic psychiatrist Kelly Brogan, 16

South Central PA

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author of A Mind of Your Own and co-editor of the textbook Integrative Therapies for Depression.

Further, because many depressed people do not receive treatment due to financial, cultural or personal reasons, effective alternative therapies are necessary for improving public health.

Nature’s Medicine Before starting any treatment, it’s important to verify that depression exists and rule out potential conditions like nutritional deficiencies, low thyroid function, food allergies or other issues.

Many people find that herbs provide gentler action and fewer adverse effects than conventional antidepressants. Even some conventional health practitioners are beginning to get on board. Women’s health expert Nicole Galan, RN, wrote in a 2019 article in Medical News Today, “Medications and counseling are conventional ways to alleviate the symptoms of depression. However, some herbs and supplements may also help.”

Common herbs include St. John’s wort (Hypericum perforatum), which has been shown to work about the same as antidepressants

for mild and moderate depression; American ginseng (Panax quinquefolius) and Asian ginseng (Panax ginseng), which improve mental clarity and energy, and reduce the effects of stress; and saffron (Crocus sativus), which is safe and effective, although expensive. While herbal medicines are available over the counter, it’s important to consult with a doctor or herbalist, as some are not safe in conjunction with other medications or during pregnancy.

Homeopathic remedies are more complex, personalized and diluted, but have no contraindications. Lone Pedersen, a certified classical homeopath in Seattle, says that homeopathy treatments are “gentle, safe, non-toxic and side-effect free.”

Clean Food Improves Mood Several studies have found that eating a poor-quality diet high in processed meat, sweets, fried food, refined cereals and high-fat dairy leads to a higher likelihood of depression. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Dorothy Calimeris, an author and wellness coach in Oakland, whose cookbooks promote anti-inflammatory diets for optimal health.

Inflammation has been linked to numerous health issues, including depression. To start an anti-inflammatory diet, eliminate foods that commonly trigger inflammation, starting with gluten, soy, corn and the biggest culprit of all, sugar. A 2019 study by University of Kansas researchers and other studies indicate that sugar itself is a trigger for mental health issues.

Don’t forget about the “food” the skin absorbs. Switching to organic body care and home cleaning products minimizes exposure to biology-disrupting toxins that have been linked to depression.

Set the Endorphins Free Many studies have shown that exercise reduces the symptoms of depression. Extra boosts come from getting outside to increase levels of vitamin D and exercising with a friend to enhance social support. Just 20 to 30 minutes of activity several times each week improves well-being. The best news is that any move-

ment helps—walking, tai chi, gardening, dancing—anything that feels good.

“Taking a yoga class helps to relieve depression by increasing focus and attention, releasing endorphins and oxytocin, stretching the body, relaxing tension, creating community and adjusting breathing patterns,” says Rose Kress, owner and director of LifeForce Yoga Institute, in Lebanon, Oregon, and author of Awakening Your In-

ner Radiance with LifeForce Yoga. She recommends determining one enjoyable pose and practicing it every day: “Five minutes a day is enough to make a change.”

Julie Peterson writes about wellness and environmental issues and has contributed to Natural Awakenings for more than a decade.

For more, see “Next Steps”, page 30.

Look to Biology to Treat Depression

by Joan-Marie Lartin

D

epression is an odd affliction. It manifests differently from person to person, and it can be hard to identify, even if a person is in the midst of it. The onset of serious depression, unlike grief or anxiety, is usually so gradual that some of the signs and symptoms are missed.

If an individual realizes they are experiencing depression, naming it, acknowledging it and even sharing the idea with a close friend, partner or family member can be a helpful first step. But someone experiencing depression may not be aware of it and need assistance to move forward.

Signs and symptoms of depression may include less energy than usual; a pessimistic attitude; harsh treatment of self and/or others; taking unnecessary risks; social isolation and withdrawal; excess shopping; overeating; drinking alcohol; smoking marijuana; excessive screen time; disheveled appearance; and comments about things being pointless. Many of these signs are often clustered together.

Depression is usually a logical, albeit negative, reaction to oppressive circumstances such as having a tough, unyielding boss; an abusive spouse; raising a child with a severe disability; living in poverty; chronic illness; and more. These situations can take the joy out of life, making it easy to feel hopeless and helpless.

Sometimes it’s necessary to take a look at a person’s biology in order to help them move beyond a depressed state. Chronic oppressive situations have a negative impact on the body’s natural capacity to remain balanced. If someone experiencing overwhelming circumstances does not have the inner and/or external resources to deal with the situation effectively, the body overuses compensatory or balancing neurotransmitters to calm things down.

This causes imbalances in key neurotransmitters such as dopamine and serotonin, and creates another level of challenge, such as low motivation, poor sleep, brain fog and irritability. An experienced clinician can provide an evaluation to determine effective ways to address depression and the challenges that accompany it.

Amino acid therapy can be an effective way to address depression because it helps to rebalance important neurotransmitters. Rebalancing neurotransmitters may improve sleep, mental clarity, energy level and outlook.

Joan-Marie Lartin, Ph.D., RN, is a psychotherapist in Carlisle and Gettysburg who provides clients with access to neurotransmitter testing and amino acid therapy, as well as therapy and neurofeedback training. For more information, call 717-961-0088. See ad, page 11. For more, see “Mid Life”, page 30.

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INTEGRATIVE HEALTH FOR MEN Natural Approaches for Robust Vitality

by Ronica O’Hara

S

tatistically speaking, living long and well is an uphill battle for most American men. Compared to women, they eat worse, smoke more, drink harder, exercise less and suffer more injuries. They live on average five fewer years than women. At birth, they outnumber women 105 to 100, but by age 60, it’s flipped to 95 to 100. Of the 15 leading causes of death, the only one men don’t lead in is Alzheimer’s, because many of them don’t live long enough to develop it.

Men are markedly slow to consult doctors. Seventy-two percent would rather do household chores like cleaning toilets, one survey found, and 37 percent admitted that they withheld information from doctors to avoid hearing a bad diagnosis. When more serious symptoms arise like chest pain or painful urination, they can turn to medical specialists and the latest technology to get heart stents inserted, kidneys flushed out and pain lowered with pharmaceuticals. By then, however, disease can be advanced and the prognosis dimmer.

But that “macho man” approach is ebbing as men—especially millennials—increasingly adopt proactive integrative strategies to take control of their health. “As traditional gender roles continue to fade with the times, there will be less of a stigma around men’s health care and we’ll start to see more and more men placing greater importance on their health,” says integrative internist Myles Spar, M.D., co-author of Integrative Men’s Health and chief medical officer of Vault, a men’s health care organization. By dealing head-on with not just a condition’s symptoms, but also with its physical, mental and emotional roots, men can become better equipped to enjoy long years of robust health.

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HEART DISEASE The leading cause of death for men in the U.S., heart disease kills one in four men. Half of those that died suddenly exhibited no previous symptoms. Men develop heart disease 10 years younger than women on average, possibly because estrogen has a protective effect on coronary arteries. Stress, especially in economically beleaguered occupations and areas, takes a toll, as evidenced by rising drug abuse among men nationwide.

“Overall, it appears that men’s coping with stressful events may be less adaptive physiologically, behaviorally and emotionally, contributing to their increased risk for coronary heart disease,” concludes a State University of New York at Stonybrook study.

hampered by such conditions as hypertension, diabetes, obesity, high cholesterol, insomnia and alcohol use. Although a quarter of new patients with ED are under age 40, mild and moderate ED affects approximately 50 percent of men in their 50s and 60 percent in their 60s.

Integrative medicine offers potent strategies such as exercise, weight loss, good sleep and a varied diet, factors that can reverse ED, according to Australian researchers. “Men aren’t ever going to stop eating hotdogs in the name of ‘wellness’, but if you tell a man that eating hotdogs will impact his ability to get erections, he’ll never eat a hotdog again,” says Spar.

SYMPTOMS: chest pain, irregular heartbeat, dizziness, shortness of breath, extreme fatigue, sensations in arms and legs such as pain, swelling, weakness or tingling.

SYMPTOMS: repeated difficulty getting or maintaining an erection, reduced sexual desire.

NEW RESEARCH: Active, 40-ish men that were able to do 40 pushups had a 96 percent lower risk of cardiovascular disease in the next 10 years than men doing less than 10 pushups, a Harvard study concludes. A 10-year study of 134,297 people from 21 countries found that eating six ounces or more each week of processed meat like bacon, sausages and salami was linked to a 46 percent higher risk of cardiovascular disease and a 51 percent higher risk of death.

NEW RESEARCH: In a survey of 12 studies involving 8,300 participants, the longer-lasting erection drug Cialis (tadalafil) beat out Viagra (sildenafil) as the drug of choice by a three to one margin. Cornell researchers found that of the 48 percent of older men in one study with ED, only 7 percent had tried an erection drug, and fewer than half refilled the initial prescription, partly due to unpleasant side effects.

INTEGRATIVE APPROACHES: “An integrative model for heart disease, when done properly, hunts down chronic inflammation in the body wherever it is and attempts to remedy it naturally, which is why we have had so much more success and significantly fewer side effects than conventional medicine,” says naturopathic cardiologist Decker Weiss, of Scottsdale, Arizona, a pioneer in the field. Typically, integrative cardiologists will interview a patient to determine the root causes of inflammation, including diet, physical activity and emotional stress. After targeted lab tests, they may prescribe botanicals along with pharmaceuticals like diuretics and beta blockers to manage fluids and vital signs. They often focus on repairing the gastrointestinal tract with specific probiotics and restoring the endothelium (the inner lining of blood vessels) with nutrients like magnesium, coenzyme Q10 and alpha-lipoic acid. They’ll encourage patients to switch to healthier, plant-based diets; perhaps to undergo a colon, liver or lymph cleanse; and exercise and use stress-reducing practices like meditation or martial arts.

INTEGRATIVE APPROACHES: An integrative strategy typically involves a doctor checking and increasing a man’s testosterone levels if necessary; a thorough checkup and lab tests to detect and treat causes such as diabetes and high cholesterol; and vetting and replacing medications such as antihistamines and blood pressure drugs that might cause ED. For relationship problems, anxiety or depression, a cognitive behavioral therapist might be recommended and mindfulness meditation might be encouraged to reduce stress.

A weight-loss plan featuring more produce and less meat is typically suggested: men with a 42-inch waist are 50 percent more likely to have ED than men with a 32-inch waist. Some foods like arginine-rich oatmeal and antioxidant-rich pomegranate juice, as well as supplements like DHEA, L-arginine, zinc and panax ginseng have also proven helpful in studies.

Effective exercises include Kegels to strengthen pelvic floor muscles, Pilates to build core strength and aerobic workouts to strengthen blood vessels. Just 30 minutes of walking each day was linked to a 41 percent drop in risk for ED, Harvard researchers found.

ERECTILE DYSFUNCTION

PROSTATE CANCER

Erectile dysfunction (ED), the inability to get and keep an erection firm enough for sex, often drives a man to seek medical care. An erection—a complex interplay among the brain, hormones, emotions, nerves, muscles and blood vessels—can be

Prostate cancer affects one in eight men, 60 percent of which are over age 65. African American men get prostate cancer younger, have more severe cases and are twice as likely to die from it. Although it’s not as virulent as most other cancers, it

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SYMPTOMS: They may be silent or involve frequent urination, weak or interrupted urine flow, urinary leaking, needing to urinate frequently at night, blood in the urine, erectile dysfunction or discomfort when sitting.

Up to one-third of men may experience depression, but it’s marked more by bravado than tears. “Rather than appearing sad, men with depression are more likely to react with anger, self-destructive behavior, self-distraction, or numbing of pain with substance use, gambling, womanizing and workaholism,” concludes a major University of Michigan study in JAMA Psychiatry. Irritability, blowing up at minor annoyances, sudden spells of aggression and risky behaviors are other hallmarks. Men are far less likely than women to seek treatment and four times as likely to die by suicide.

SYMPTOMS: Besides anger and irritability, depressed men are more prone to lose weight rather than gain it, become obsessive-compulsive rather than anxious and experience physical problems like headaches, stomach ailments and chronic pain.

A patient receiving NeuroStar transcranial magnetic stimulation therapy

NEW RESEARCH: The more faithfully that men with localized prostate cancer followed a Mediterranean diet, the better their disease fared, report University of Texas MD Anderson Cancer Center researchers. Drinking several cups of coffee every day may be linked to a lower risk of developing prostate cancer, suggests a pooled data analysis in the online journal BMJ Open. A new urine test for prostate cancer is so accurate it could have eliminated the need for one-third of biopsies in a recent study of 1,500 patients in the Journal of Urology.

INTEGRATIVE APPROACHES: In a 2018 comprehensive review of prostate cancer studies published in the Journal of Alternative and Complementary Medicine, Abrams recommends a plant-based, antioxidant-rich diet that emphasizes cruciferous vegetables, tomatoes, soy, pomegranate, green tea and fish-based omega-3s; limiting meat, sugary drinks and saturated fats; supplementing with vitamin D3 and omega-3s while avoiding selenium and vitamin E; exercising daily, with yoga and tai chi especially providing mind-body benefits; and using acupuncture to manage the side effects of conventional treatments. To combat the anxiety that can arise during the period between a diagnosis and surgery, Abrams suggests stress-reducing therapies like mindfulness training, reiki and support groups.

NEW RESEARCH: Men with moderate to high levels of what Russian researchers call “vital exhaustion”, marked by excessive fatigue, demoralization and irritability, are 16 percent more likely to have a heart attack within 15 years. The risk doubles for men that never married, were divorced or became widowed.

INTEGRATIVE APPROACHES: “First, it is important to get a lab screening to rule out low testosterone, vitamin deficiencies, anemia and thyroid problems,” says holistic psychiatrist W. Nate Upshaw, M.D., medical director of NeuroSpaTMS, in Tampa. He also checks for sleep disorders, treats with cognitive behavioral therapy and after getting lab results, suggests such supplements as vitamins B12, D3 and methylfolate. His lab focuses particularly on transcranial magnetic stimulation therapy, which a 2020 Stanford study found to be 90 percent effective in relieving drug-resistant depression. “It restores healthy brain function without medications, and with essentially no side effects,” says Upshaw, adding that the approach is particularly good for men that want to avoid the sexual side effects of antidepressants.

Natural health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

For more, see “Supercharge”, page 30.

TO LEARN MORE Integrative cancer care: A four-part video lecture series by integrative oncologist Donald Abrams, M.D., of the Osher Center for Integrative Medicine at the University of California at San Francisco. Osher.ucsf.edu/patient-care/patient-careteam/donald-abrams.

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Health self-quiz: Myles Spar, M.D., co-author of Integrative Men’s Health, offers a simple quiz that helps identify health problems and proposes integrative strategies. Tinyurl. com/DrSparHealthQuiz.

image courtesy off NeuroStar

DEPRESSION

requires monitoring, sometimes for decades, which compels some men to get serious about diet and exercise. “If you hear you have cancer, the rug is pulled out from underneath you and you feel you’ve lost your locus of control to surgeons and other doctors,” says integrative oncologist Donald Abrams, of the Osher Center for Integrative Medicine at the University of California at San Francisco. “But lifestyle changes are important, useful and have an impact, and they’re something patients themselves have control over and can decide to do.”

Embracing Transitions Supporting the Aging Male

by Ashlyn Zikmund

B

oth men and women are equally susceptible to experiencing hormonal shifts at midlife; however, males, unlike females, often do not have a notable moment where this becomes evident. While a woman may notice changes surrounding her menstrual cycles and eventually a complete cessation of the cycle, males may notice more subtle changes in how they feel, but may not associate this with a hormonal shift as frequently as women do. This can result in men not seeking care and thus feeling better as quickly as they could if this association were more commonly identified.

Many people are familiar with the term menopause, which signifies a decrease in estrogen in women. Fewer people, however, are familiar with the term andropause, which signifies decreasing levels of testosterone in men. A decline in testosterone occurs naturally as men age, but can occur more drastically due to lifestyle factors such as chronic disease, obesity, excessive stress, lack of sleep, a poor diet and certain medications. It is estimated that by the time a man is in his mid-40s, he has already decreased his testosterone level by 40 percent.

Symptoms commonly associated with declining levels of testosterone include low libido, erectile dysfunction, sleep disturbances, depressed mood, fatigue, decreased stamina, decreased muscle mass and insulin resistance. Men also typically notice changes in body fat composition and may start to notice more abdominal fat deposition correlated to imbalances of estrogen and testosterone.

There is much evidence to support that low testosterone levels are associated with increased risk for cardiovascular events, inflammation, cancer and Type 2 diabetes. Testosterone replacement therapy has even been found to be protective against cardiovascular events in men at high risk for a heart attack. Further, testosterone replacement therapy has immune-modulating properties and may suppress the expression of inflammatory cytokines and lower total cholesterol.

Contrary to popular associations of estrogen as a female-only hormone, estrogen levels in men are highly indicative of health and well-being. Men that are more overweight will likely have higher levels of estrogen, creating a more drastic imbalance between the declining levels of testosterone. This occurs because an enzyme called aromatase is highly concentrated within fat cells and converts testosterone into estrogen. Thus men that are overweight may have more drastic declines in testosterone compared to men with less body fat.

Men in this scenario may experience more moodiness and fat distribution around the hips, thighs and breast tissue. Further, high estrogen levels signal the body to produce more sex-hormone binding globulin. This can help bind up some of the excessive estrogen; however, it binds with a higher affinity to testosterone and can make symptoms of low testosterone even more pronounced.

On the contrary, low levels of estrogen, in addition to low testosterone, can result in poor mental clarity, more pronounced fatigue and decreased stamina and have more negative impacts on bone mineral density. Long-term estrogen deficiency is associated with more cardiovascular disease and sexual decline.

When assessing men’s health, two additional factors that are important to focus on are cortisol levels and thyroid hormones.

Diurnal cortisol rhythms and thyroid hormones are important contributors to overall mood and metabolism. While testosterone is a key hormone that drops in men at mid-life, hormone balance does not typically lead to the focus on one hormone alone. Achieving hormone balance in men is both about feeling good and about prevention of risk factors associated with declining hormones.

Hormone-literate health care providers can assess men and set them up for long-term success.

Dr. Ashlyn Zikmund is a naturopathic doctor at Natural Paths to Wellness, located at 1524 Cedar Cliff Dr., in Camp Hill, with a special interest in gut health, women’s health and metabolic syndrome. For more information, call 717-494-4500 or visit NaturalPathsToWellness.com. See ad, page 2.

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conscious eating

Vegan Road-Tripping Travel Tips for Plant-Based Eaters

by Carol Sanders

T

syda productions/AdobeStock.com

o maximize health and minimize our impact on the planet, a whole-food, plantbased diet reigns supreme. Cooking at home ensures quality-controlled ingredients, but when traveling, extra measures are needed to enjoy healthy options while avoiding the allure of diet-busting, processed foods. The key to success is a combination of planning and resolve.

Much can be done before the trip begins. Research the destination and road trip stops, says Julieanna Hever, registered dietitian and author of Plant-Based Nutrition (Idiot’s Guides). She recommends reviewing online menus, calling ahead to clarify options and using apps like Yelp.com and HappyCow.net to scout for restaurants and grocery stores.

Her favorite places are Thai and Mexican eateries, as well as steakhouses for their plantbased side dishes. Upon arrival at her destination, she hits a grocery store to stock up on fresh fruits and veggies.

“We live in an extremely difficult food environment, with a lot of triggers and inputs that don’t go away even if you’ve been eating a healthy diet for a long time,” says Micaela Karlsen, Ph.D., senior director of research at the American College of Lifestyle Medicine and author of A Plant-Based Life. “For people that are transitioning into this new lifestyle, the highly refined foods they are used to eating are kind of low-grade addictive substances 22

South Central PA

NaturalCentralPA.com

and what researchers call hyper-palatable foods like added fat, sugar and salt that stimulate the brain in a similar way as addictive drugs like cocaine or alcohol, so it’s really a process of withdrawal for people initially.”

To combat the temptations, especially when away from home, Hever advises writing down and clearly understanding dietary goals and the reasons for eating this way. “I work with people that are very sick and with elite athletes. Their goals may be different from everyday people that want to have a vacation,” she says. “Do you want to have another heart attack or reactivate your diabetes? No. Are you totally healthy and consciously deciding to splurge once in a while? That can totally fit into a healthy lifestyle. What matters most is choosing to eat whole food, plant-based foods most of the time.”

Karlsen recommends always carrying snacks. “Don’t let yourself get too hungry or too tired, because when people are extra hungry or run-down, the reward experience of eating goes up and willpower goes down,” she explains, adding that dried fruit, nuts, rice cakes, individually packaged nut butter and fresh fruits are good portable snacks to carry. At the hotel, microwaveable popcorn, as well as oats and shelf-stable, single-portion almond or soy milk, will help stave off the munchies.

“I love granola, not only for breakfast, but also as a snack in the mid-afternoon,” Karlsen says. “Most store-bought granola, however, is akin to food crime. Oats are whole, healthy and cheap, but once oil, sugar and other stuff are added, the commercial product is high in fat, way too sweet and really expensive. The first time I made granola myself, I was amazed at how I didn’t even notice that the oil and sugar weren’t there. It was delicious and so satisfying.”

According to both experts, a cooler in the car or a refrigerator at the destination hotel expands the kinds of home-prepared foods that can accompany travelers, including hummus spread over crudités or sprouted, whole-grain crackers, as well as any kind of leftover dishes. They both

tout the convenience and tastiness of nori rolls—a wide variety of ingredients wrapped in a sheet of dried seaweed. Among Karlsen’s favorite nori fillings are tempeh baked with tamari and a little maple syrup, topped with tomato and kale; peanut butter and pickles; avocado rubbed with umeboshi plum vinegar; and sweet potato, avocado, red pepper and thinly sliced carrots.

“Food is intertwined in our culture with entertainment, but thinking about food that way doesn’t really serve our biological potential for wellness,” says Karlsen. “People are so accustomed to these highly rewarding, intense foods like buffalo wings, pizza or chocolate cake that they actually don’t know what it feels like to enjoy something that’s simple and unrefined.

There’s a lot of enjoyment in healthy eating. The longer you do it, the more it becomes enjoyable.”

Carol Sanders is a professional writer and can be reached at GoodEyePress@gmail.com.

Japanese Noritos 2 sheets nori 1 tsp low-sodium miso paste ¼ cup cooked brown rice ½ small Persian cucumber, julienned 1 ½ Tbsp shredded carrots (chard, dandelion greens, kale and/or spinach) 1 tsp low-sodium tamari 1 tsp sesame seeds

Almond Cinnamon Granola 1 12-oz jar unsweetened applesauce 10 dates, pitted 1 Tbsp vanilla extract 1 tsp cinnamon 6 cups plus 2 Tbsp thick rolled oats 1 cup sliced raw almonds (optional) 1 cup raisins (optional) Blend the applesauce, dates, vanilla, cinnamon and 2 tablespoons of oats in a blender until smooth. In a large bowl, combine the applesauce mixture with the remaining oats. Spread mixture evenly onto dehydrator racks or baking sheets. Cook in a dehydrator set on high (160º F) for 7 to 8 hours or in an oven set at 225º F for 1½ hours until slightly brown and crunchy. If using an oven, make sure to break up the granola and turn it every 15 minutes to ensure even cooking. Once cooked, add almonds and raisins, if desired.

Courtesy of Micaela Karlsen.

Place nori sheets on a flat surface. Gently and evenly place miso paste on half of each nori sheet. Add brown rice, Persian cucumber and shredded carrots on top of miso paste. Drizzle with tamari and lightly sprinkle sesame seeds over top. Tightly roll the nori sheets like a burrito from ingredient-filled side. Slice into pieces to make them easier to eat.

Courtesy of Julieanna Hever. For more information, visit PlantBasedDietitian.com.

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yoga pilates fitness guide

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fit body

Power Up Outside Staying active fortifies the immune system, and gardening provides a way to work out while working the earth. Cynthia Miller, a seasoned bodyworker and passionate gardener for 30 years in East Stroudsburg, Pennsylvania, attests to the fitness challenge. “Gardening can involve many forms of physical activity, including carrying plants, hoeing, shoveling, lugging buckets of compost, pulling weeds, bending, kneeling and constantly getting up and down. Initially, in the spring, there may be a lot more intense physical labor involved to get a garden started, especially if you need to break ground.

Keeping up with the weeding can be a good workout in and of itself.”

Hale emphasizes working within the scope of our personal fitness level and taking advantage of outdoor perks.

“The fresh air and sunshine you get in your garden are benefits not found in a sweaty gym,” she says. “Many people are deficient in vitamin D, which we get primarily from sun exposure. Even if it’s cloudy outside, you’ll still be getting some benefits.”

The Fit Gardener

Backyard Workouts Good for Mind and Body

by Marlaina Donato

B

oth gardeners and researchers know that tilling the soil can lower stress and uplift the mood, and gardening can also foster fitness, burn calories and support heart health. By offering an opportunity for moderate intensity exercise, it provides a challenging workout with aerobic benefits. According to the U.S. Centers for Disease Control and Prevention, light yardwork can help burn 330 calories an hour, so using a trowel, pruning bushes and putting down some mulch can go a long way toward realizing this benefit. Heavy yard work, like hauling buckets of dirt and moving rocks, burns 440 calories an hour.

Time spent in the garden can be a dynamic fitness investment, whether it’s for 10 minutes or two hours. “Gardening is a full-body workout that uses every muscle. There’s bending and squatting, carrying and lifting, digging, walking and reaching high,” says Pollyanna Hale, the British author of The Fit Mum Formula. “Another benefit to gardening is that you can go at your own pace.”

visivasncAdobeStock.com

Aerobic Gardening With mindfulness, gardening can be a self-paced power workout, especially when muscle groups are treated equally.

“Incorporate some stretches when you’re raking and cleaning up before your session. Engage your core and pull your abs in tight during your movements,” recommends Chicago-based Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph.

Mansour highlights the power of raking and underscores that any gardening session can become more aerobic by adding quicker movements. “Move quickly with your upper body to get in cardio. Moving faster will get your heart rate going and will help you burn calories. Another strategy to incorporate cardio into your gardening is to encourage yourself to stand up after each flower you plant or run in place for 10 seconds with each task completion.”

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Yoga in the Garden Incorporating some asanas adds another dimension to garden fitness, offsetting potential bodily discomforts from hours of work. A yoga mat can be used outside to protect from wet or muddy ground. “Additionally, you may find yourself in uncomfortable positions while gardening. Kneeling or squatting can cause aches and pains,” explains Mansour. “I suggest transforming these positions into yoga movements. You can garden in a modified low lunge position, with one leg behind you and the other foot forward, resting on the knee of your back leg while getting a hip flexor stretch in the front leg. While on your knees, put one leg out to the side so that you’re resting just on one knee and stretching the inner thigh and hamstring of your extended leg.”

Depending upon climate and personal ambition, garden workouts can nourish in other ways, as well. “Once you feel the physical and mental benefits of an hour outside in nature, you’ll wonder why you didn’t do it more often,” says Hale.

Miller agrees. “There is nothing like getting your hands in the soil to literally ground you. Nature calms our nervous systems. Watching the tiny seeds you planted burst forth and grow into something you can harvest is a miracle like none other.”

Everything that slows us down and forces patience, everything that sets us back into the slow circles of nature, is a help. Gardening is an instrument of grace. ~May Sarton

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Marlaina Donato is a body-mind-spirit author and recording artist. Connect at AutumnEmbersMusic.com.

inspiration

Simple Acts Can Change the World

by Julie Peterson

I

t’s easy to feel small and helpless in a world full of big problems, but there are simple, daily actions we can take to change it for the better.

BE THE CHANGE. If the park needs more shade, ask permission to plant a tree. If there is trash on the sidewalk, pick it up. An eyesore building could be a community art project.

The possibilities are endless. Sometimes the very things that we complain about can be turned into action items, improving conditions for everyone. Fix something.

CHOOSE GRATITUDE. It’s difficult to miss the news as it pops up on phones, computers and TV. But media outlets can offer a repetitive loop of negativity and conflict. When exposed to this for hours, it can erode faith in humanity and hope for the future. To prevent feeling a sense of soul-crushing doom, we must tune out of the constant chatter. Select 30 minutes every other day to read news. We will become more positive if we spend the former news time listening to music or writing in a gratitude journal. Appreciate the good.

a meal or help with chores. Offer time without expectation of a reward. Random acts of kindness can be done anonymously: pay the toll for the next car, deliver a care package, donate supplies to a local nonprofit or simply smile at strangers. Give freely.

Every time we fix, appreciate, respect and give with a genuine heart, there is a ripple effect. Everyone we touch feels better.

Moving forward, these people likely will be kinder to others.

Envision each genuine act pouring forth like a wave of light, gathering momentum as others add their light. Imagine it can wash over the Earth, touching everyone. We can make a difference. Start now.

Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com), an assistant to the Wisconsin Kindness Angel and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being.

leszek glasner/AdobeStock.com

FIND COMPASSION. When there is no shortage of road rage, angry customers and political divisiveness, don’t engage. We never know what another person has gone through in life or earlier that day. Don’t be a judge; be a vector to peace. Let the driver merge, let others be right, let our buttons get pushed without escalating the situation.

Loving kindness for others involves wishing them health, happiness and safety. It doesn’t need to be outwardly expressed; it can be an internal thought.

Respect everyone.

BE KIND. Perhaps there is someone that would appreciate June 2021

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natural pet

Create a Dog-Friendly Yard Plants, Paths and Play Areas to Wag a Tail

by Karen Shaw Becker

B

ackyards can be sanctuaries, filled with gardens and landscaping. For homeowners with dogs, consider “dogscaping”. It’s a term coined by landscape designer Maureen Gilmer of Palm Springs, California, who wrote the e-book The Dog-Scaped Yard. Gilmer points out that nobody asks Fido his opinion on how to landscape the yard, “yet he spends more time there than anyone else.”

The yard should be a safe and secure place for the family dog, so fencing may be necessary to give ample room to roam. Lawn chemicals on grass are linked to cancer in dogs, so those are best avoided.

Some people choose to go beyond grass to create a rich environment for the dog to explore. Gilmer recommends planting a meadow, complete with tall grasses and perennials, where the prized pet can investigate the terrain. Low troughs of wheat grass are good for a dog to nibble on and may discourage him from chewing on ornamental flowers and plants. Some dogs also enjoy rose hips from Rosa rugosa plants.

Flea-Repelling Herbs Many herbs were once known as “fleabane” because they could repel fleas. Plant a fleabane garden to discourage these pests from moving in and finding the dogs. “When my dog Dot rubs against them, I can smell the aromatic oils on her fur,” Gilmer notes.

Suitable plants for this garden include pennyroyal (Mentha pulegium), wormwood (Artemisia absinthium), tansy (Tanacetum vulgare), fleawort (Erigeron canadense), rosemary (Rosmarinus officinalis), sweet bay (Laurus nobilis) and eucalyptus. The plants can also be dried and added to a dog’s bedding for a more natural flea repellant.

When choosing the best locations for herbs and flowers, consider keeping about 18 inches around the border of the yard free from plants. Because dogs regularly tend to patrol the boundary of their territory, any plants on this trail may get trampled.

ke magoon/AdobeStock.com

Provide Thoughtful Areas for the Dog

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South Central PA

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Dogs love to dig, but if it has become a problem, it could be because the dog is trying to uncover a cool spot to rest. Gilmer recommends being proactive by digging a shallow pit where a dog can comfortably fit in a shady spot. Line it with sand to prevent it from turning into a mud pit and keep it damp. In warm weather, a dog can retreat to this cooling-off spot.

schulzie/AdobeStock.com

A plastic kiddie pool can be a welcome addition for dogs to escape the summer heat. To incorporate it into the landscape, dig out an area and set it into the ground.

Another thoughtful addition is a post where a dog can mark his territory to his heart’s content. A large piece of driftwood or an upright log works well for this purpose. Logs are also useful as borders along planted areas where the dog is meant to stay out.

Pathways for the dog to run through are also important, as dogs will create their own routes if they are allowed to. Turn the walkways into proper paths by widening them to three feet. Consider creating a designated area in the yard for the dog to relieve himself.

When planting flowerbeds, put sturdier plants such as ornamental grasses at the edge, while putting more fragile plants in the middle, where a dog is less likely

to run over them. Choose plants that are sturdy, but soft, without thorns or spines that could scrape a pet.

A doggy play area will also be much appreciated by a pup. Define it by using logs or stone blocks, then set out a few of the dog’s favorite toys for him to discover.

For dogs that like to dig, teaching him that this is his play spot where it’s acceptable can save the gardens. Many four-legged diggers enjoy having a sand pit or designated dig spot where they can express this natural behavior.

By paying careful attention to the plants and features in the yard, the perfect petfriendly environment can be created.

Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. Learn more at DrKarenBecker.com.

Plants to Avoid in Pet Yards An outdoor area for pets must be free of hazards that could cause illness. This includes cocoa bean mulch, which contains the chemical compounds theobromine and caffeine, which are highly toxic to dogs and can be fatal. Specific plants can also be poisonous to pets and can cause a variety of conditions, including diarrhea, vomiting, internal bleeding, respiratory distress, seizures, organ damage or failure, coma or death.

Research any plants in the yard for safety, and be sure to keep the yard clear of the following poisonous plants, as compiled by the Pet Poison Helpline, to create a backyard that’s both fun and safe for pets: Autumn Crocus Azalea Cyclamen Daffodils Dieffenbachia

Kalanchoe Lilies Lily of the Valley Oleander Sago Palm

Custom-made Organic Mattresses, Sheets and Pillows.

Visit our Showroom in New Oxford to Experience Our Many Healthy Sleep Products.

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June 2021

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Fred Swartley of Abundant Life Natural Health in Carlisle shares five powerful supplements, herbs and nutrients that all men should consider including in their daily health regimen.

Men’s Spiritual Health

Rev. Dan Landis, Sr. Minister at Unity of Harrisburg discusses how to connect with personal spiritual energ y. Albert Einstein said, “Everything is energy and that’s all there is to it.”

For those feeling more depressed or anxious, Dr. Ashlyn Zikmund of Natural Paths To Wellness in Camp Hill reviews physiological processes that can be identified and mediated to help individuals feel their best as they age.

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Mental Health at Midlife

South Central PA

green living

eco tip

Sustainable Travel

Rethinking Fireworks

Hit the road, post-pandemic, with the planet and local businesses in mind.

Here are some eco-friendly planning strategies for those looking to make a favorable impact.

NaturalCentralPA.com

Some ecofriendly versions of fireworks can reduce or eliminate nonbiodegradable plastics and harmful chemicals that pollute the ground, air & water. Here are alternative strategies for a festive and green Independence Day.

calendar of events TUESDAY, JUNE 1 Online: Coping with the Loss of a Parent or Sibling – 6:30-8pm. Are you grieving the death of someone you care about? Would you like to talk with others who have experienced a loss? Includes a presentation and an informal time to talk with others. Free. Via Zoom. To register, Pathways Center for Grief & Loss: 717 391-2413 or 800-924-7610.

HospiceCommunity.org.

THURSDAY, JUNE 3 Dungeons and Dragons: Adults – 7-8pm. Join The Library for a virtual tabletop game night. We may not be able to adventure in person, but that won’t stop us from exploring. Never played D&D? That’s okay, we’re happy to help you learn. Via Zoom.

717-234-4961 opt 6 or dcls.org/adultevents.

SATURDAY, JUNE 5 Tarot Readings – 10am. Reader John Tucker answers questions through the tarot in these private sessions.

Hr or half-hr options. $75. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Yoga-n-Sip Saturday – 10-11am. Outdoor alllevels yoga class. Please bring mat or large towel. $10. The Winery at the Long Shot Farm, 1925 McClure’s Gap Rd, Carlisle. Info, Mella Luna Studios: 717-486-7823.

Past Life Regression Sessions – 10am-4:30pm.

With Cathy Rutherford, Certified Hypnotist. Are you ready to awaken the best version of you? If so, Cathy invites you to experience hypnosis. $125/2hr session. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.

TUESDAY, JUNE 8 Psychic Readings – 2pm. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. $150. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Online: GRASP (Grief Recovery After a Substance Passing) – 6:30-8pm. A source of help, compassion and understanding for individuals who have had a loved one die as a result of substance abuse or addiction. Free. Pathways Center for Grief & Loss via Zoom. Registration required, Marj Paradise: MParadise810@comcast.net. HospiceCommunity.org.

Reading the Rainbow: Camp by L.C. Rosen: Adults – 7-8pm. Reading the Rainbow is a book club dedicated to reading books featuring LGBTQ+ protagonists and authors. In June, we’ll read Camp

by L.C. Rosen, a contemporary YA Romance. Via Zoom. 717-234-4961 opt 6 or dcls.org/adultevents.

THURSDAY, JUNE 10 Stone Wire Wrapping – 6-7pm. Learn how to wrap stones into abstract and uniquely designed pieces. All supplies provided. $10. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Pre-registration required: 717-643-1404.

TheCenterOfBalanceLLC.com.

FRIDAY, JUNE 11 Device Club: Adults – 1-2pm. Not sure how to change settings, set up email, install apps or download eBooks to your mobile device? Get your

tech questions answered. Send your questions to EventsCoordinator@dcls.org with the subject line “Device Club,” then join us on Zoom for answers.

717-234-4961 opt 6 or dcls.org/adultevents.

SATURDAY, JUNE 12 Meet Amy June Bates: Families – 10-11am. Meet author/illustrator Amy June Bates. She’ll discuss her books, the process for writing/illustrating them, and offer a peek at her home studio. Families in attendance will receive a copy of The Big Umbrella to keep. Via Zoom. 717-234-4961 opt 6 or dcls.org/src.

learn the amount of protein you need, how to better digest protein and the best sources of protein. $10/ adult, $5/under 18. Abundant Life Natural Health, 268 Walnut Bottom Rd, Carlisle. 717-448-0903.

Ablifenh.com.

Psychic Readings – 10am. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. $150. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

WEDNESDAY, JUNE 23

10th Anniversary Celebration: Mini-Readings and Heartstring Healing Sessions – 10am-4pm.

Mini-HeartString Healing sessions with Linda Gareh-Applegate and Mini-readings with Judy Winfrey and Laddie Yeago. $15/15 mins. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.

Spark Joy! Decluttering and Tidying Up: Adults – 7-8:30pm. Learn how to tidy up once and for all.

Shannon Huneycutt, a professional KonMari organizer, will lead us through an inspiring, educational, and fun walk through of the KonMari Method’s guiding principles. Via Zoom. 717-234-4961 opt 6 or dcls.org/adultevents.

10th Anniversary Celebration: Kirtan – 4-6pm.

With Cathy Rutherford and Susan Courtney. Kirtan (call and response chanting) is a wonderful way to meditate and be uplifted. All voices welcome.

Free. On the grass behind Gracefull Heart, 1953 W Trindle Rd, Carlisle. 717-240-0400. Info@ Gracefull-Heart.com.

THURSDAY, JUNE 24

TUESDAY, JUNE 15 Animal Crossing: Adults – 4-6pm. Are you an adult who enjoys playing Animal Crossing: New Horizons? Join The Library for a relaxing afternoon of island hopping and exploration. You’ll need your own Nintendo Switch and Animal Crossing: New Horizon’s to participate. Via Zoom. 717-234-4961 opt 6 or dcls.org/adultevents.

THURSDAY, JUNE 17 Reiki Share – 6-7pm. Come meet like-minded individuals and share your gifts of reiki. Will start promptly no later than 6:15pm. Free. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. To register: 717-643-1404. TheCenterOfBalanceLLC.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.

SATURDAY, JUNE 19

savethedate SATURDAY, JUNE 19 Dauphin County Women’s Expo – 9am-2pm.

Presented by OLP Events and held at the former Boscov’s store in the Harrisburg Mall. Women of all ages will enjoy shopping, inspiration, relaxation and learning about products and services in health & wellness, travel, home improvement, nutrition, beauty & more, with a chance for door prizes. COVID-19 safety measures and socialdistancing protocols will be in place per CDC guidelines. Free with registration. 3501 Paxton St, Harrisburg. For more info: 717-285-1350 or aGreatWayToSpendMyDay.com.

Protein Class – 10am. Learn about the role of protein in your health. Learn about the various types of protein and the functions of protein in the body. Also

Divorce: Why is Breaking Up So Hard to Do?: Adults – 5:30-6:30pm. Join MidPenn Legal Services and the Dauphin County Bar Association for an informational session about navigating civil legal needs pertaining to divorce. After the presentation, participants can ask questions. Via Zoom. 717-2344961 opt 6 or dcls.org/adultevents.

FRIDAY, JUNE 25 Meditation in Trine Park – 7-8pm. Support Bhante Soma and Blue Lotus Meditation Center as he supports you with Loving Kindness Meditation.

All welcome. Donations appreciated. In case of rain, meditation will be at Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823.

SUNDAY, JUNE 27 Guided Animal Journey: Hawk Medicine – 4pm.

Shamanic Practitioner Angie Yingst leads this guided shamanic animal medicine journey: Visioning with Hawk. Zoom or in-person available. $40.

Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

WEDNESDAY, JUNE 30 Spanish Language Conversation Group: Adults – 12-1pm. Join The Library for an hour of Spanish conversation. Whether you’re a native Spanish speaker or you’re just beginning to learn the language, we welcome you to come together in community and conversation. Via Zoom. 717-234-4961 opt 6 or dcls.org/adultevents.

Shamanic Journey for Healing and Clarity – 6-7:30pm. In this guided journey you will meet your power animal and spirit guides to receive messages and healing. Online and in-person options. $10. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs.

Register: MellaLunaStudios.simpletix.com.

plan ahead SATURDAY, JULY 10 Midsummer Holistic Expo – July 10 & 11. 10am6pm. Exhibitors, workshops, artisan soaps, crystals and gems, energy work, essential oils, handmade jewelry, herbalists and herbal products, psychic mediums, reiki, tarot readers and more. $5/day.

Lancaster Farm & Home Center, 1383 Arcadia Rd, Lancaster. 717-419-8796. TherapeuticThymes.com.

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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.

ACUPUNCTURE CENTRAL PENN ACUPUNCTURE AND WELLNESS

Carolyn Romako & Pamela Howard 940 Century Dr, Ste D, Mechanicsburg 717- 610-4911 • CentralPennAcupuncture.com

ongoing events

daily Blueberries for Books – Thru June 27. Fredricksen Library is once again selling 10-lb boxes of fresh blueberries. Pickup date: July 1. Order in person, on the phone or online ($1 fee). $32/box. Fredricksen Library, 100 N 19th St, Camp Hill. 717-761-3900.

FredricksenLibrary.org.

sunday

We’ve been Central Pennsylvania’s center for compassionate, thorough and evidence-based acupuncture for 6 years. New location with new practitioners and services, including pain management, sports medicine, fertility, pregnancy, postpartum, perimenopausal and fibromyalgia.

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.

Virtual Celebration Service – 12pm. Unity of Harrisburg is on Virtual Sunday Services until further notice. The video is available at noon each Sunday on YouTube: “Unity of Harrisburg.” 717732-9773. UnityOfHarrisburg.org.

monday Beginner Group Reformer – 9am. Join us for a group reformer class to help learn the basics of Pilates. Move better feel better and be healthy. First class free. Absolute Pilates, 132 Walden Way, Mechanicsburg. 717-585-2592. AbsolutePilates.com.

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.

tuesday Meditative Yoga – 10am. With Nancy Bie. Great for beginners and experienced yogis. Move through gentle yoga poses, use breath work, and relax in the stillness of yin poses creating a meditative state. $10.

Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. Pre-registration required: 717-486-7823.

Virtual Public Meeting of Pennsylvania de jure Assembly – 7pm. Be an inspired part of the restoration of our sovereign rights. Free. To register: gforce. network/group/2279.

BODYWORK ARVIGO MAYA ABDOMINAL THERAPY® 309 Third St, New Cumberland Jaque Hanson • 717-448-1281 Jaque@BeePresentWellness.com

wednesday Self-Care in Nature – 10am-6pm. Our gates will be open for you to come walk the property, which includes a labyrinth and forest trails. Come enjoy being in nature. Free. Amethyst Retreat Center, 44 Buffalo Creek Rd, Duncannon. AmethystRetreatCenter@gmail.com. AmethystRetreatCenter.org.

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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 24.

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.

THE CENTER OF BALANCE, LLC

Louise Kemper, RMI, Artist Leslie Kemper Punt, BCE,CCH, RMI 29 N Jefferson St, Greencastle 717-643-1404 • TheCenterOfBalanceLLC.com We offer reiki, massage, reflexology and hypnosis to facilitate wellness in mind, body and soul. Find the perfect gift in our unique retail shop featuring the grounding and balancing energies of stones and arts.

CRANIOSACRAL THERAPY 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, f luoride-free, safe mercur y removal, biocompatibility testing for dental material sensitivities, in-office ozone treatments, clear aligner orthodontics, Bruxism/ tooth grinding guards. See ad, page 9.

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 9.

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 3.

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 12.

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 11.

NATURAL HEALTH CONSULTANT ABUNDANT LIFE NATURAL HEALTH Fred Swartley, CFNC 268 Walnut Bottom Rd, Carlisle 717-448-0903 • AbLifeNH.com

We offer natural and holistic solutions for those who are suffering with chronic and unresolved health problems. We seek to uncover the roots of your disease, and use food and lifestyle remedies to provide healing.

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 2.

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 2.

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 2.

NUTRITION 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 2.

PA ASSEMBLY PENNSYLVANIA DE JURE ASSEMBLY Serving the Commonwealth of Pennsylvania PAassembly.org

The PDJA invites Pennsylvanians to join our call to honor our natural and constitutional rights and hold Pennsylvania officials accountable to their oaths of office.

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 2.

NATUROPATHIC & CHIROPRACTIC FAMILY HEALTH, LLC Jane Drobin, ND, DC 1255 S Market St, Ste 210, Elizabethtown 717-381-5773 • CFamHealth.com

A natural, holistic and functional approach to healthcare. We treat the root causes of disease by establishing the foundation of optimal health. We educate our patients about lifestyle changes and incorporate natural treatment modalities for both internal and physical complaints.

PET NUTRITION HOUNDS N HERBS, LLC

Dianne Wagman, President 101 E Broad St, Dallastown Info@HoundsnHerbs.com 717-804-9111 • HoundsnHerbs.com Your local source for raw and all organic natural pet foods, with a full line of organic pet supplies including pet CBD, nutritional supplements, cookies and treats, grooming supplies and apparel, bioDOGradable waste bags, de-shedding tools and gifts. Now open. See website for hours.

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 12.

June 2021

33

Improve your

PERFORMANCE FOCUS HEALTH HAPPINESS

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 9.

SPIRITUAL CENTER UNITY OF HARRISBURG POSITIVE PRIME is the perfect mixture of Positive Psychology & Neuroscience that creates a powerful mental state in only 3 minutes!

Rev Dan Landis 927 Wertzville Rd, Enola 717-732-9773 • UnityOfHarrisburg.org

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We are a Spiritual Center focused on practical spiritual tools and processes that guide us to a more successful life. We honor and respect all people.

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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 warn-ing signs for a proactive approach to health, including breast health. Locations in Mechanicsburg and Columbia, PA. Visit website for more information.

VETERINARIAN – INTEGRATIVE

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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 11.

And let them know you saw them in Natural Awakenings.

Thank you.

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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.

ANNIVERSARY SPECIALS 10th ANNIVERSARY AURA PHOTO SPECIAL – June 1 thru 18 – What do your Aura colors reveal about you? Are your chakras balanced, too open or too constricted? Includes a personal review of the 28-page report you will receive. $28. Gracefull Heart, 1953 W. Trindle Road, Carlisle. Pre-register: 717-240-0400. Info@gracefull-heart.com. See ad, page 11.

10th ANNIVERSARY 10% DISCOUNT ON ALL PRODUCTS – June 10 thru 12 – Beginning June 1st, stop in and register for door prizes including a moldavite pendant. Live drawing on June 12th, after the Kirtan on the grass at 4-6pm. Gracefull Heart, 1953 W. Trindle Road, Carlisle. Pre-register: 717-2400400. Info@gracefull-heart.com. See ad, page 11.

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 239530-1377 or visit NaturalAwakeningsMag.com/ mymagazine. See ad, page 35.

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.

HELP WANTED MASSAGE THERAPIST – Busy, established massage therapy practice in Carlisle, looking for experienced, well-rounded LMT to join group of therapists with 90+ years experience, offering a variety of massage and wellness services.

Friday and Saturday hours available. Reply to CamilleBaughmanMassage@gmail.com.

SONNEWALD NATURAL FOODS – Are you passionate about healthy and regenerative living? We are looking for individuals who are highly motivated, self-managing and team oriented! Applications available at Sonnewald.org. See ad, back cover.

CELEBRATING 27 years in THE business of

June 2021

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