JUL 2021 Natural Awakenings South Central PA

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

EATING WELL

WHY FOOD IS MEDICINE

How to SLEEP Better Naturally Urban Gardening F O R FOOD SECURITY

Healthy, Sustainable

Summer Grilling

Running as a Spiritual Practice

July 2021 | South Central PA | NaturalCentralPA.com

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Helping you live a healthier life Learn more about the Wegmans Eat Well, Live Well principles at wegmans.com.

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HEALTHY LIVING HEALTHY PLANET

SOUTH CENTRAL PA EDITION Publisher Dave Korba Managing Editor Gisele M. Siebold Editors Martin Miron Theresa Archer Design & Production C. Michele Rose Steffi K. Kern Office Cats Jasmine and KJ

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letter from publisher Let food be thy medicine, and let medicine be thy food. ~Hippocrates

M

y first paying job was working on Rovinski’s Farm when I was 9 years old. The farm was on the corner of our neighborhood street and literally right behind our house. I’m not sure there was any strict enforcement of child labor law back then, because I was one of many young kids working in the fields. Twenty-five cents an hour was the going rate. I guess it was better than working in the coal mines where the kids in my grandparents’ generation worked. For us, it wasn’t about earning money to support the family; it was more a matter of having something to do and getting a few bucks of our own for spending money.

The work came in two seasons; planting and picking, and included a variety of crops such as cucumbers, squash, carrots, onions, potatoes, corn and likely tomatoes, beans and peppers. So much time has passed that I can’t remember all of them for sure. What I do remember is the rich nature of the soil in which we worked. Long rows were tilled, and from our knees we’d shove our planting device into the loose soil, drop in the seedlings, cover the hole, move forward and repeat. It was a small, local farm and there were no fertilizers or chemicals used in the planting process back then.

After working in the fields, we would walk half a block home and tend the vegetable garden we had planted behind our garage. Fresh lettuce, tomatoes, cucumbers, beans and peppers all arrived in the kitchen fresh from the garden most nights during the season.

Having a bountiful and nourishing vegetable garden was the norm for most families in our neighborhood, so no one thought twice about it.

Just a few years ago, when my dad was elderly, I recall him being slightly indignant when I would pay extra to buy local, organic produce and groceries. Our garden was long gone, but he didn’t quite appreciate how great the quality difference had become between the local, naturally grown food we grew up with and the chemically fertilized, institutionally farmed crops that are transported vast distances today.

This month’s feature and Green Living department are must-reads, as is our entire issue and the lineup of online exclusive articles (page 30), including The Horn Farm Center for Agriculture Education discussing their community garden effort, in York.

Whether you already have a vegetable garden or are inspired to start one, you can dig into this issue and follow the path to feeling good, living simply and laughing more.

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Contents 14 GROWING FOOD

14

SECURITY

The Benefits of Urban Gardening

16 SWEET SLUMBER

Natural Tips for Deep Sleep

18 FOOD AS MEDICINE

The Healing Power of Nutrition

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23 SIZZLING ON THE GRILL

Healthy, Sustainable Summer Fare

25 SOULFUL STRIDES

Running as a Spiritual Practice

28 DOGGY DELIGHTS

Healthy, Homemade Cookie Treats

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DEPARTMENTS 8 news briefs 11 health briefs 13 global brief 14 green living 16 healing ways 23 conscious eating 25 fit body

27 yoga pilates 28 30 31 32 34

fitness guide natural pet online exclusives calendar resource guide classifieds July 2021

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news briefs

Spirit of Oneness Expo Returns

Lake Meade Homemakers Seeking Speakers on Recycling and Sustainability

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charitable, educational and social civic group, the Lake Meade Homemakers is reconvening monthly meetings and looking for speakers on topics such as local recycling options, sustainability and environmental issues. They fund charities in Lake Meade and the East Berlin area. Meetings are held on the second Monday of the month from September through April (excluding December) at the Lake Meade Fire Hall, with a social time at 12:30 p.m., meeting at 1 p.m., followed by educational talks on topics of interest to the group.

Admission is free. Location: 492 Lake Meade Dr., East Berlin. For more information about presenting or attending, call Kathy Schwar at 717-259-9086 or fiddlestyx77@aol. com or Irene Fulk at 717-574-1091.

The Battery Power Revolution has arrived !

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fter a one-year hiatus due to the pandemic, the Spirit of Oneness will ring out from 10 a.m. to 6 p.m., October 2, and 10 a.m. to 5 p.m., October 3, at the Scottish Rite Cathedral in Harrisburg, with two floors of vendors, live music and delicious food. The 2021 theme is “Shining YOUR Light”, to showcase wellness modalities and practitioners, educate and enhance the well-being of all participants, and encourage the public to seek alternative modalities to prevent illness, as well as aid in the treatment of illness.

With a commitment to community, they will provide free space and fundraisers for two local nonprofits to aid in creating awareness of their mission, as well as free educational experiences, entertainment experiences and wellness information of all forms.

Admission is $7 or $12 for the weekend.

Location: 2701 N. 3rd St., Harrisburg. For more information, call 717-221-0133 or visit SpiritOfOnenessEvent.com. See Alta View ad, page 10.

Serenity Space Opens at Unity of Palmyra

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nity of Palmyra will present Source of Light—A Holistic Wellness Event, from 3 to 7 p.m., August 6, with a gallery reading by psychic Rev. Doug McDonald at 8 p.m. The wellness event will continue from 9 a.m. to 4 p.m., August 7.

Participants can enjoy energy work, relaxing body work and the grand opening of Serenity Space, a holistic healing center.

Rooms are available to rent by a variety of therapeutic practitioners, including massage, reflexology, reiki and more.

Location: 37 E. Main St., Palmyra.

For more information about rates and availability, call 717-838-7808, email Admin@UnityOfPalmyra.org or visit UnityOfPalmyra.org. See ad, page 22.

Attention All Tea Lovers

T

he fourth annual Pennsylvania Tea Festival will take place on September 24 and 25 at The Rosemary House, in Mechanicsburg, to explore all avenues of the tea world, including experts in the field for education and conversation. Participants can taste teas and herbal tisanes throughout the event and receive a souvenir tea tasting cup.

Programming includes Tea Rooms and Women’s Suffrage, Welcome to the World of Pu’er and Herbal Bouquets for the Tea Pot or Stock Pot. There will be daily herb garden tours and kombucha tastings, as well as live music. Vendors ware will be present and vendors will be available to answer questions.

Admission is $12 in advance/$15 at the door. Location: 120 S. Market St., Mechanicsburg. For more information, call 717697-5111, email TheRosemaryHouse@aol. com or visit TeaFestPA.com.

Family Days on the Farm 2021

T

he Community Alliance For Responsible Eco-farming (CARE) will present the 10th annual Family Days on the Farm from 4 to 8 p.m., July 30, and 8 a.m. to 4 p.m., July 31, at the David Lapp Farm. The theme is “Enabling future generations to farm with a positive attitude and strengthened motivation.”

There will be educational seminars, homemakers’ advice, farmstead ideas, children’s activities, including a petting zoo and corn box, healthy baking, vegetable growing and more. Friday night features a keynote address by Kim Fuhrmann, followed on Saturday by more than 30 workshops, panel discussions and a keynote by Sina McCullough, as well as dairy demonstrations.

Admission is free. Location: 3737 Yost Rd., Gordonville. For more information, call 717-345-2681, ext. 827, or visit Tinyurl.com/ FamilyDaysOnTheFarm for details.

July 2021

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news briefs

Yoga Wellness Festival in Gratz

W

ild One Yoga, LLC, located in Lykens, will celebrate their grand opening in Gratz Park, at 125 South Center Street, in Gratz, Pennsylvania with a Wellness Festival sponsored

by Phoenix Physical Therapy, with locations in Gratz and Pine Grove. Wild One Yoga, specializing in mindfulness, stress relief, anxiety/depression management, self-care for women and building strength and flexibility for fitness, offers more options to practice yoga and meditation in person and online.

Sonya Barge, with 200 hours of certification and more than six years of experience, will be teaching yoga all day. Visitors can also enjoy delicious mindful eating, crafters, artists and small businesses. She says, “Wellness is so important to our health. This festival is centered around coming together as a community in northern Dauphin and educating ourselves on wellness by learning what businesses are already available around us.”

Admission is free. For more information, call 717-571-3769, email Info@WildOneYogaLLC.com or visit WildOneYogaLLC.com.

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health briefs

Work Out for Fun, Not Necessity Physical activity during leisure time benefits our heart and longevity, but high workout levels on the job may actually hamper our health, report Danish researchers.

Measuring the physical activity of 104,046 women and men of ages 20 to 100 for 11 years, researchers found that leisure physical activity reduced the risk of dying from heart disease by 26 to 41 percent, but high physical activity at work increased that risk by 13 to 27 percent. “A brisk, 30-minute walk will benefit your health by raising your heart rate and improving your cardiorespiratory fitness, while work activity often does not sufficiently increase heart rate to improve fitness,” says study author Andreas Holtermann, of the National Research Centre for the Working Environment, in Copenhagen.

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health briefs

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Resolve Arguments the Same Day for a Happier, Healthier Life

Either sidestepping an argument or resolving it on the same day pays off quickly by halving the reactivity level— negative “aftertaste”—that day and often erasing any darkened emotional response the following day, say University of Oregon researchers. Based on surveys of more than 2,000 people reporting their emotional ups and downs during an eight-day period, the researchers found that when people feel they have resolved an argument, the emotional response associated with that disagreement is significantly reduced or even eliminated. Stress reactivity has been found to significantly reduce lifespan, studies show, and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions.

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global brief

Local Veggies

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Huge Indoor Vertical Farm to Serve Food Desert The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food year-round. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package.

Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming. By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.

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Boost Happiness & Well-Being Plus: Back-to-School Wellness Tips

July 2021

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Growing Food Security The Benefits of Urban Gardening

irina fischer/AdobeStock.com

by Laura Paisley Beck

F

or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen.

The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could not only provide healthy food, but also create a more resilient food system.

During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse. With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

Veggies Instead of Lawns Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in 14

valentina r/AdobeStock.com

green living

South Central PA

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the bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, the garden has become a communications hub among neighbors.

Sharing the Abundance When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-yield gardens to save money on healthy meals.

Once she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong.

Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMyCommunity.org where local farmers, growers and community gardens can upload their location and what they offer, so that the locals know where to go for fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

Food Security Equals Health Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes.

“Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.”

The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box stores.

Thomas observed that choices at these kinds of facilities are often between expensive produce or inexpensive junk food. Healthful food is not available or affordable for all.

Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually. “It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

Tips to Get Started

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Follow local gardeners on social media to get ideas.

THINK LOW-MAINTENANCE, HIGH-YIELD. Cherry tomatoes, salad greens, cucumbers and beans are high-producing, low-cost staples.

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FLOWERS CAN BE FOOD. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate.

GROW ORGANIC. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space. I don’t want to control Mother Nature, I want to work with her,” says Thomas.

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HERB IT UP. Mint, rosemary and basil taste great and can deter pests.

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Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security.

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin.

Reach her at LauraPaisleyBeck@gmail.com.

For more, see “Horn Farm”, page 30.

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July 2021

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healing ways

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

A

good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accidentprone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleep-inducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

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GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads.

This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye.

GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

Sleighters Offers Options to Enhance Sleep and Comfort

by Gisele M. Siebold

A

CHECK OUT HEALTH ISSUES TO GET TO THE ROOT. Apnea, thyroid conditions, anemia, menopausal hot flashes, heartburn, incontinence and depression can affect the quality and quantity of sleep, as can medications such as beta blockers, blood pressure medications, some antidepressants and decongestants.

If anxiety or depression is causing tossing and turning, cognitive behavioral therapy has been shown to improve sleep in up to 70 to 80 percent of people with insomnia. Whether in-person, via Zoom or by email, even one or two sessions can lower insomnia symptoms, with six to eight sessions typically being more helpful.

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

The scents of ancient Egypt, Greece and Rome can still be used today to induce deep, restful slumber. “A scent of an essential oil reaches the brain within seconds and activates the hypothalamus, the hormonal control center. It then releases hormones promoting sleep,” says Milana Perepyolkina, Salt Lake City author of Gypsy Energy Secrets. Some doze-inducing essential oils advised by aromatherapists include: n Lavender to improve sleep quality n Valerian to fall asleep faster n Bergamot, which lowers heart rate n Clary sage, a natural sedative n Petitgrain to ease restlessness n Marjoram to soothe the mind

“Put a couple of drops of the above essential oils on your palms, rub them together, cup your nose and breathe in to the count of four. Then hold your breath to the count of two. Breathe out to the count of eight. Hold your breath again to the count of two.

Repeat for several minutes. You will fall asleep fast and have a deep and restful sleep,” advises Perepyolkina, adding, “Always choose only therapeutic-grade essential oils.”

amy_lv/AdobeStock.com

Sleepy Scents

t Sleighters Furniture and Sleep Shop, located in New Oxford, Jerry Smith and his team of professionals help customers navigate the process of purchasing a new mattress and bed base. Through a personable, nopressure approach, they encourage customers to take their time when making furniture or bedding decisions. “This is something you will live with for many years, and it will have an effect on your health and well-being,” Smith says. “We’ll help you make the right decisions.”

The Savvy Rest collection of certified organic, allergen-free bedding allows Sleighters to build a mattress to suit the customer’s comfort level. “The mattress begins with three layers of organic latex. That can be finished off with another threeinch layer of soft organic latex or a Woolsey mattress topper.

We literally build the mattress for the customer’s support and comfort needs,” explains Smith.

When Sleighters delivers the Savvy Rest mattress to the customer’s home, it is assembled within a casing of certified organic cotton and wool, allowing the customer to change the layers or even replace layers if their comfort needs change.

There are additional mattress collections, bed bases and sleep accessories that enhance a customer’s sleep experience.

“We also offer adjustable bed bases in all sizes that allow the head or foot end of the bed to be elevated, as well as a combo adjustable and incline bed all in one. The incline bed base inclines the mattress from head to foot up to eight inches, which may support acid reflux relief,” he says.

“We know that how well you sleep effects how you feel.

A healthy night’s rest is affordable, and our many options allow for customization, durability and long-term comfort,” notes Smith.

Sleighters Furniture is located at 5 Lincoln Way West., in New Oxford. For more information, call 717-624-7500 or visit Sleighters.com. See ad, page 10.

July 2021

17

FOOD AS MEDICINE The Healing Power of Nutrition

by Julie Peterson

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SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO).

These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise.

The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall prostock-studio/AdobeStock.com

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ating is a basic need, but many Americans are not filling this need with healthful choices.

Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods.

In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

Healthier Helpings

As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place.

“About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

The Power of Plants

anna shkuratova/AdobeStock.com

Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis. This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace July 2021

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the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.”

Eating by the Colors Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), VeganEasy.org, Dr. Ranjan Chatterjee (DrChatterjee.com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

Food to Heal the Planet Eating healthy also means making a choice for the health of the planet.

Organic, locavore and small-farm advocates are speaking out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils.

“I believe if we have a greater understanding of our local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-to-table cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon.

Local food is easier on the planet for several reasons. “Large commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida.

Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere. Shorter transit or shipping distances after picking uses less pollution-causing fuel.

“Choosing the right food is not only important for our personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of The China Study and The Future of Nutrition. “I have come to believe, after being in this discipline for 65-plus years, that our choice of food is the easiest and most important choice we can make to address the many existential problems that we now face.”

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Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestion-boosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

Gaining Gut Health The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plantbased foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.

Gut health can be enhanced and restored with specific foods: Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy. Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

Going Local Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

The Shift in the Medical Field

“We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease.

Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors.

Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example. After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director.

The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs. The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being. The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public.

Go Green at Sonnewald Natural Foods

by Gisele M. Siebold

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t Sonnewald Natural Foods, in Spring Grove, going green not only means adopting a sustainable lifestyle, but also adding green foods to our daily routine. Foods containing chlorophyll may support a healthy immune system and rejuvenate the body. Selecting organic and chemical-free foods is a health-rebuilding and life-sustaining choice.

Sonnewald Natural Foods has a wide variety of organic produce available. They also offer open-pollinated and heirloom organic seeds. According to the late founder Grace Lefever, we can use raw greens to get live enzymes that keep cells oxygenated for health. The following greens are foundational to our daily diet: n Alfalfa is rich in iron, magnesium, potassium, phosphorus and calcium in a form the body can use. Use sprouts, but grow them until they turn green with chlorophyll. n Chickweed is a mild, delicious-tasting green to be used in sandwiches in place of lettuce or chopped into salads. n Clover (red, white or yellow) can be cut and used in salads.

Leaves, stems, blossoms and roots are edible. n Comfrey is an excellent source of natural calcium and vitamin B12. Use the leaves, blossoms and roots in salads or tea. n Dandelion is an excellent source of iron and an excellent blood tonic. Chop the raw leaves and stems or decorate salads with the yellow blossoms. Besides chopping the raw foods for a salad, roast the roots and simmer them to make tea. n Kale is a dark, leafy green vegetable that contains vitamins A, K, B6 and C, calcium, potassium, copper and manganese. n Parsley has 22,000 units of vitamin A in one ounce, while carrots have only 2,000 units per ounce. It is also a rich source of vitamin C and iron. n Peppermint, added to tea or chopped in a salad, is a delightful change. It may relieve gas in the intestinal tract, as well as nausea and headaches.

Eating local greens that are in season brings an appreciation for the food’s authentic taste. Satisfying hunger with fresh, organically grown food fuels the body’s desire to innately appreciate eating what each season provides.

Sonnewald Natural Foods is located at 4796 Lehman Rd., in Spring Grove. Attend free foraging walks with Chad Redding this summer.

For more information, call 717-225-3825 or visit Sonnewald.org.

See ad, back cover.

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Wegmans and Spiral Path Farm Benefit Local Consumers

by Gisele M. Siebold

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n partnership with Wegmans since 2003, Spiral Path Farm has been able to further their goal of bringing a variety of fresh, flavorful organic produce to local and regional consumers. Located in Loysville, the 300-acre farm is owned and operated by the Brownback family and has been certified organic by the U. S. Department of Agriculture since 1994.

“We’ve had a fantastic relationship with Wegmans throughout all that time,” says Will Brownback, a second-generation farmer.

“Anything that we grow we can supply to them, and they can turn it around and sell it to their customers. They really care about their employees. They care about their product. They care about their environment. I would say those three things are so core to who we are here at Spiral Path. It meshes really well with Wegmans’ values.”

Bill Brauchle, northern partner farm merchant for Wegmans, says, “For as long as we’ve worked with Spiral Path, we’ve had the same mission in mind—to be able to deliver the finest-quality products to our customers every day. I know Spiral Path strives for that, and we do as well, so it’s a symbiotic relationship.”

“We have a lot of confidence in Wegmans,” affirms Mike Brownback, who founded Spiral Path Farm with his wife, Terra. “We’ve learned a lot about values as far as being a company just from our association with them. Wegmans has a vision beyond this year. They are looking down the road, and we think at Spiral Path Farm that we have the same approach. We strive to build vibrant soils that enhance flavor and nutrition. The more we endeavor to grow organically, the more we endeavor to grow nutrient-dense food and honor the natural growing cycles. We have the opportunity to increase flavor, increase shelf life, but also enhance the nutritional aspects of the food.“ He notes that, “Produce, when we see it, should have a blush and glow of health. We get up in the morning always trying to get better at what we do. We’re passionate about growing the highest-quality, most nutritious food we possibly can. In fact, that is actually our mission statement, ‘To produce the highest-quality, best-tasting produce we possibly can.’”

Spiral Path Farm’s mission is echoed in the sentiment of Wegmans’ commitment to their customers, “Every day you get our best.”

Spiral Path Farm is located at 538 Spiral Path Lane, in Loysville.

For more information, call 717-789-4433 or visit SpiralPathFarm.com.

See ad, page 12.

Wegmans is located at 6416 Carlisle Pike, Ste. 2000, in Mechanicsburg.

For more information, call 717-791-4500 or visit Wegmans.com. See ad, page 3.

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conscious eating

Sizzling on the Grill Healthy, Sustainable Summer Fare

by Laura Paisley Beck

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or most Americans, summer smells like fresh-cut grass and barbecue sizzling in the backyard. Approximately 64 percent of U.S. adults own a grill or smoker, but common practices are bad for the environment.

Fortunately, many great chefs have the problem covered with delicious alternatives to traditional, carbon-emitting methods.

The Downside of Grilling Most charcoal and all lighter fluids contain chemicals that create air pollution when burned, harming our health and the environment. Better alternatives are sustainably sourced, organic and natural materials, such as charcoal made from bamboo or coconut shells.

Entrepreneur Fred Grosse sought to solve another problem associated with conventional grilling materials: the taste of lighter fluid on barbecue foods.

He invented Mojobricks, a carbonneutral alternative to charcoal designed to impart a smoky flavor to grilled foods. “You’re breathing in 50 percent less particulate matter standing at the grill than if you grill with charcoal or wood,” he says about his bricks made with compressed sawdust from wood mills. “They heat food more efficiently, take up less storage space than bags of charcoal and keep trees growing in the forest.”

What Gets Grilled Matters Americans eat three times more meat than the global average. To meet the immense demand, mass-produced beef is trucked across the nation with dire environmental impacts including cow methane emissions, the burning of fossil fuels for transport and excessive land use. To curtail these impacts, Americans can choose to reduce or eliminate their beef consumption and when they do decide to grill a ribeye or New York strip, choose local, organic, grass-fed beef.

Eliminating meat is simple as vegetarian and vegan options are innumerable.

“Question what a burger is, and off you go with legumes, root vegetables, mush-

rooms, cheese or whatever you happen to feel like,” says Martin Nordin, author of Green Burgers. Genevieve Taylor’s new cookbook, Charred, features enticing meals to cook over a flame that include vegetables, spices, nuts, herbs and other inventive ingredients.

Amy Lawrence and Justin Fox Burks, co-authors of Low-Carb Vegetarian, have had a dramatic increase in requests for grilled versions of vegetarian dishes, a sign of increasing outdoor cooking trends.

Presentation for the Planet When hosting backyard dinner parties, consider that paper and plastic dinnerware will end up in the landfill. Ask guests to bring a plate and fork or mix and match whatever dish sets are on hand. Another suggestion is to go vintage. “There has already been so much manufactured of everything, we wouldn’t need to manufacture another plate, for example, for another generation or two,” says Morgan Miller, owner of Rewind Decor vintage store in Madison, Wisconsin.

With a few adjustments, eco-grilling is easy, delicious and much better for the planet. Marinate locally sourced ingredients, burn as carbon-neutral a fire as possible and serve up delicious food on real plates that friends and family will help wash. Guests will be inspired and follow suit in their own homes. As Grosse says, “Each small difference adds up to big change.”

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin. Reach out at LauraPaisleyBeck@gmail.com.

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Great Grilling

image courtesy of Justin Fox Burks

1 white onion (quartered and sliced) 2 Tbsp toasted sesame oil 1 Tbsp apple cider vinegar 2 Tbsp of The Chubby Vegetarian’s Memphis BBQ Dry Rub 1 cup BBQ sauce 6 hamburger buns

BBQ Brussels Sprouts Sandwiches with Brussels Sprout Slaw Yield: 6 sandwiches 2 lb Brussels sprouts 1 cup shredded carrot (about one large) 2 Tbsp mayonnaise 1 Tbsp grainy mustard Kosher salt and cracked black pepper (to taste)

Preheat the grill on high for 10 minutes. Cover the grill with a single layer of aluminum foil. Slice the remaining Brussels sprouts in half. In a large bowl, toss the halved Brussels sprouts and the onion with the sesame oil, vinegar and BBQ dry rub until everything is coated. Place the Brussels sprouts on the grill for 5 minutes on one side and 4 minutes on the other side, or until the edges are brown and they’re cooked through. Remove sprouts from the grill and place them into a medium bowl. Pour in BBQ sauce. Using a spatula, toss the Brussels sprouts in the sauce until they’re well-coated.

Put the BBQ Brussels aside until ready to assemble the sandwiches. On the bottom part of each hamburger bun, pile on the BBQ and top it with the slaw.

Mix all ingredients in a large food storage container until equally distributed.

The Chubby Vegetarian’s Memphis BBQ Dry Rub (measure all ingredients by volume)

*Dried porcini mushrooms can be found at almost any specialty grocery or ordered online. Turn the dried mushrooms into a powder by placing them in a coffee grinder or food processor and pulsing until no large bits remain. julia volk/Pexels.com

2 parts chipotle chili powder 2 parts sweet paprika 2 parts smoked paprika 2 parts granulated garlic 2 parts kosher salt 2 parts cracked black pepper 2 parts cumin 2 parts dried thyme 2 parts dried oregano 1 part cinnamon 1 part ground ginger 1 part light brown sugar 1 part powdered, dried porcini mushrooms*

First, make the Brussels sprout slaw. Thinly slice enough of the Brussels sprouts to have 2 cups. Reserve the remainder of the Brussels sprouts. In a large bowl, combine the 2 cups shredded sprouts with the shredded carrot, mayonnaise, mustard and salt and pepper to taste. Toss until well-incorporated. Set aside in the refrigerator until ready to serve. (Makes about 2 cups of slaw.)

Recipe by Justin Fox Burks and Amy Lawrence of The Chubby Vegetarian blog and cookbooks.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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fit body

Soulful Strides Running as a Spiritual Practice

by Marlaina Donato

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acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of healthpromoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of wellbeing after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice. “Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah.

“The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

vasyl/AdobeStock.com

Inner Milestones For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion.

Goddard, a teacher of Zen in New July 2021

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Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. ~Vanessa Zuisei Goddard York City, underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of international races sees no division between the mundane and the divine. “Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates.

Breath as Guide Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind.

When we run with no purpose but to run, after a while we become the run, and each step takes care of itself.”

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For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running.

Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph. Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective.

Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul.

The skills we learn to master the art of running can then become skills to help us master the art of living.”

Marlaina Donato is an author and recording artist. Connect at Autumn EmbersMusic.com.

For more, see “The Inner Game of Running,” page 30.

Spiritual Practices on the Run Michael Fitzgerald: Occasionally, run just for the sake of running. Don’t wear a watch or carry your phone. Take a break from the slavery of electronics.

Then pay attention to nature and the weather. Don’t judge it or wish it away.

Just behold and honor it. You will find that your mind will quiet and you will feel more at peace.

Julia Chi Taylor: It can help to practice a short, five-minute breathing meditation before running.

Simply sit and watch your breath, without changing the rhythm. You can become connected to the silence within you and it becomes easier to stay more present to each step and to watch your breathing as you run.

It also helps to stay at a relaxed pace with no effort of pushing. Listen to your footfall and run without any feelings of self-criticism.

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Bee Present Wellness July 2021

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Doggy Delights Healthy, Homemade Cookie Treats

adogslifephoto/AdobeStock.com

natural pet

by Amy Coyle

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ne morning, Randy Roach awoke to a delicious aroma wafting from the kitchen of his Philadelphia home. Mouth watering, he peeked in the oven to find a dozen boneshaped cookies—meant not for him, but for Woods, the family dog. “Such is life when you live with a dog lover,” laughs Randy’s wife Kate, who had peanut butter, oat and flax seed cookies baking for their rescued Labrador mix, a picky eater.

Cooking treats for canine family members is a smart move, as they are eco-friendly, cost less and are healthier than company-made ones, say veterinarians.

A Smaller Pawprint With the focus on decreasing personal carbon footprints, an Earth-conscious dog owner may want to make dog biscuits at home purely for the lower environmental impact. Research from UCLA shows that industrial production of dog and cat food creates the equivalent in greenhouse gases of 13 million cars annually. Storebought dog treats require oil, energy and water to produce and transport. The packaging often contains plastic or other non-biodegradable materials, which cause pollution, block drains and harm wildlife.

Making treats at home is simple and less tricky nutritionally than making a dog’s regular meals. “When it comes to regular dog food, I’m not a proponent of home-cooked food. It is far too difficult to balance nutrients.

For treats, I am not so concerned,” says Lawrence Gallagher, VMD, at Villanova Vet, in Villanova, Pennsylvania. “But you need to watch calories.

Treats should be ‘high-reward’ and low-calorie, not necessarily big in size.

They are used as a reward, not to fill the stomach.”

Homemade dog treats cost less over time. Many popular traditional dog treats are $5 to $10 per bag, with organic costing more. Kate figures she saves as much as $20 a month making Woods’ treats.

The labels on many commercial dog treats list dubious ingredients such as meat by-products, sugar, sodium metabisulfite (a bleaching agent), propylene glycol and artificial colors. “My general rule of thumb is if you cannot pronounce or don’t recognize an ingredient, it is probably not healthy for your pet,” says Alison Streit Birken, DVM, owner of Victoria Park Animal Hospital, in Fort Lauderdale.

In addition, some packaged treats are produced in countries where ingredient and manufacturing regulations are less rigorous, which has led to illness and even death in dogs.

Getting Started No special equipment is required. Mixing bowls, measuring spoons, a wooden spoon, baking sheets and a cooling rack will 28

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A Healthy Choice

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suffice. More ambitious treat-makers might want a muffin pan for custom shapes.

Common ingredients include pumpkin, bananas, yogurt and peanut butter. When choosing a recipe, aim for no or little sugar. (Honey and molasses are simple sugars.) Also, because homemade treats have no preservatives, be sure to follow storage requirements such as refrigeration or freezing.

Jen Jovinelly, a DVM candidate at the Cornell University College of Veterinary Medicine, promotes simple treats.

“Treats are not food. Keep the caloric intake from treats under 10 percent of your dog’s daily caloric requirement.”

She also cautions to avoid foods that could be dangerous, such as chocolate, grapes, raisins, avocados, certain nuts, onions, garlic or artificial sweeteners. If unsure about the safety of an ingredient, check the online list at The Humane Society of the United States (HumaneSociety.org) or consult with a veterinarian or animal nutritionist.

For those that aren’t inclined to bake, toys filled with organic peanut butter, then frozen, keep dogs happy, while others love the crunch of raw carrots or broccoli. As Birken says, “You can always go to your own refrigerator and pick out some great, healthy dog treats!”

Amy Coyle is a freelance writer in Wynnewood, Pennsylvania.

More Healthful Treat Recipes The internet has countless dog biscuit and treat recipes, along with collections of recipes for special occasions and holidays. For a simple start, look for recipes that only have a few ingredients that are already in the kitchen, such as those at PuppyLeaks.com/ simple-dog-treat-recipes.

Great books include The Ultimate Dog Treat Cookbook, by Liz Palika, and Organic Dog Biscuit Cookbook, by The Bubba Rose Biscuit Company.

Raw Foods Make Great Pet Treats

by Dianne Wagman

F

eeding our pets higher-quality organic and raw foods that are good for them can help alleviate aches and pains and relieve systemic issues. The food we feed them should be the same food we would want to eat—clean and natural, without artificial flavors, colors, sweeteners, preservatives or chemicals.

Nutrient-dense, raw foods can be healthy choices for both dogs and cats.

Freeze-dried chicken and turkey breast, liver, turkey or duck heart, as well as lamb or beef lung chips, can be great treats to use for tricks or training sessions. These treats are nature’s most perfect form of food because they are biologically appropriate, support vital organ functions and help pets maintain a healthy weight naturally. In addition, they alleviate stress and boredom by keeping pets occupied while exercising jaw muscles.

Knowledgeable staff members of locally owned small businesses can make suggestions for well-balanced food choices and healthy weight specific to the breed of dog or cat.

Dianne Wagman, VT, CMG, aPHR, is president and CEO of Hounds N Herbs, LLC, newly located at 2519 S. Queen St., York. She specializes in animal nutrition and an all-natural, organic wholistic approach to pet health and vitality. For more information, call 717-8049111, email Info@HoundsNHerbs.com or visit HoundsNHerbs.com. See listing, page 33.

Healthy Treats for Dogs Kate’s PB Oat Cookies Yield: 24 dog treats 1 cup peanut butter ½ cup rolled oats 2 Tbsp flaxseed Water, as needed Grind flaxseed to powder in a food processor or coffee grinder. Combine flaxseed, oats and peanut butter, adding just enough water to make a dough. Roll into 24 balls and chill in sealed container in refrigerator for 30 minutes.

Place on a cookie sheet, evenly spaced, and bake at 350° F for 15 minutes.

Courtesy of Kate Roach.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

July 2021

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Local running advocates and health & wellness practitioners Rachel Benbow and Ian Thomas of The Roots of Health in Harrisburg, share their perspective and insight about the mental, spiritual & inner dimensions of running.

Horn Farm - Local Community Garden

Long before the pandemic, the Horn Farm Community Garden program in York, has been providing garden plots for local gardeners and educational programs for the public. Executive Director, Alexis Campbell elaborates.

healthy kids Kids Love Pets

Pets have a profound effect on kids’ health, character development and well-being. Pets offer a refuge to kids when they’re overwhelmed, boost their immunity, help them build social skills and teach them responsibility.

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The Power of Play

Composting

Playtime is good for the soul, reduces depression and increases emotional resilience. Make a to-do list dedicated to pure, illogical fun that might include... well, you’ll need to go online to find out more.

Food waste rotting in landfills accounts for almost a quarter of U.S. methane emissions, but with planning and a little effort, uneaten food can be composted into “black gold” that enriches garden soil.

wise words Peter Singer on Ethical Eating

Singer says the most important ethical choice we can make is to avoid animal products, and he predicts that as vegan products become more available and cheaper, people will be encouraged to switch to animal-free diets.

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calendar of events

guides this meditative journey. Available in-person or on Zoom. $40. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

SATURDAY, JULY 3 Yoga + Wine – 10-11am. Outdoor all-levels yoga class. Please bring mat or large towel. No need to pre-register. $10. The Winery at the Long Shot Farm, 1925 McClure’s Gap Rd, Carlisle. Info, Mella Luna Studios: 717-486-7823.

plan ahead FRIDAY, AUGUST 6

THURSDAY, JULY 8

savethedate

Glass Fusing Basics Class – 6pm. Learn the basics of designing, working and fusing glass and complete a piece of jewelry. $15. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Register: 717-6431404. TheCenterOfBalanceLLC.com.

FRIDAY, AUGUST 6

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

savethedate SATURDAY, JULY 10 Midsummer Holistic Expo – July 10 & 11.

10am-6pm. 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. 717-4198796. TherapeuticThymes.com.

An Evening in the Park for Bereaved – 6:307:30pm. Are you eager for a social opportunity to connect in person again? Join other grieving individuals for an easy walk or sit and chat. We will follow the current CDC guidelines for outdoor gatherings. Pathways Center for Grief & Loss. Springettsbury Park, 1501 Mt. Zion Rd, York. For more info & to RSVP, Connie Whitacre: 717-577-1138.

TUESDAY, JULY 13 Psychic Readings – 3pm. 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.

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. With Pathways Center for Grief & Loss. Free. Location TBD. Registration required, Marj Paradise: MParadise810@comcast.net.

HospiceCommunity.org.

WEDNESDAY, JULY 14 Online: Newly Bereaved Program – 6:30-8pm.

If your loss was recent, this 3-wk series provides an overview of common grief responses and will help you to begin to identify coping tools. With Pathways Center for Grief and Loss. Space limited, registration required. Via Zoom. Register by July 7 to discuss with a Bereavement Counselor: 717-3912413 or 800-924-7610. HospiceCommunity.org.

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, JULY 17 Intuitive Tarot Readings – 10am-4:30pm. With Judy Winfrey. Receive messages that offer clarity and guidance which can help you with everyday life as well as help open you to your own potential. $80/50 mins. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.

Psychometry Readings – 2-4pm. With Melissa Colucci. Psychometry is a tool used to connect to energies left in objects by people with us and those in spirit. Please bring one object, preferably connected to someone you know. $40/ person. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Register: MellaLunaStudios.simpletix.com.

THURSDAY, JULY 22

Source of Light Wellness Expo – Aug 6 & 7.

3-7pm, Fri; 9am-4pm, Sat. A 2-day holistic wellness event with readings, energy work and body work.

Free entry; vendor fees apply for services. Saturday highlights the Grand Opening of Serenity Space at Unity of Palmyra, A Holistic Healing Center, 37 E Main St, Palmyra. 717-838-7808. UnityOfPalmyra. org/serenity-space.html.

savethedate FRIDAY, AUGUST 6 Gallery Reading featuring Psychic Rev Doug McDonald – 8pm. Gallery reading with attendees. Be uplifted in mind and body. $25. Unity of Palmyra, 37 E Main St, Palmyra. 717-838-7808. UnityOfPalmyra. org/serenity-space.html.

Ever wonder how

is provided to you

Knowledge is Power: Ear Seeding, Is It Right for You? – 6:30pm. Ear Seeding (aka Auriculotherapy), Learn how it can make a difference in your life. Free. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. 717-643-1404.

TheCenterOfBalanceLLC.com.

FREE

every month?

FRIDAY, JULY 23 Paint Your Pet’s Portrait – 5:30-8pm. Artist Samantha Weyant draws your pet’s picture on canvas before the event and guides you in painting your animal friend. $40. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. Send pic by July 18: 717-486-7823 or Dtulemassage@yahoo.com.

Register: MellaLunaStudios.simpletix.com.

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SATURDAY, JULY 24 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.

SUNDAY, JULY 25 Soul Journey with St Claire – 4pm. Experience a deep connection with St Claire as Sharon Muzio

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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 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.

ongoing events

sunday Sunday Celebration Service – 10-11:15am.

A Spiritual Center for Empowered Living. We are a warm, welcoming, fun-loving and diverse group who honor all spiritual paths and people.

Fellowship follows the service. Unity of Harrisburg, 927 Wertzville Rd, Enola. 717-732-9773.

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.

GIDDINGS ACUPUNCTURE PRACTICE, LLC AND ZEN & NOW APOTHECARY Rhonda Giddings 4814 Jonestown Rd, #101, Harrisburg 717-657-1951 • GiddingsAcupuncture.com

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

ANIMAL COMMUNICATION MELLA LUNA STUDIOS

Dawn R. Tule 9 N Baltimore Ave, Mt Holly Springs 717-486-7823 • MellaLunaStudios.abmp.com Dawn provides compassionate service to deepen the understanding between you and your pet, whether in physical form or in spirit. Gain insight into what your animal friend is thinking and feeling.

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 ($2 fee for credit card). 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 27.

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 10.

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 11.

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 12.

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.

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

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.

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.

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.

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 11.

We are each made for goodness, love and compassion.

Our lives are transformed as much as the world is when we live with these truths. ~Desmond Tutu July 2021

33

Create a powerful mental state in only 3 minutes!

POSITIVE PRIME is the perfect mix of Positive Psychology & Neuroscience

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

Improve your

UNITY OF HARRISBURG

PERFORMANCE FOCUS · HEALTH HAPPINESS

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

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

BUSINESS OPPORTUNITY START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 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

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ADVANCED THERMAL IMAGING

Pamela Howard, DC, CCT 550 Coventry Dr, Mechanicsburg 866-522-3484 • AThermalImage.com Thermal Imaging offers a safe, non-invasive way to visualize potential health concerns; providing early warn-ing signs for a proactive approach to health, including breast health. Locations in Mechanicsburg and Columbia, PA. Visit website for more information.

FREE for all local Businesses & Practitioners

VETERINARIAN – INTEGRATIVE HEALING CREATURES HOSPITAL (Formerly Avian And Feline Hospital) 3300 Hartzdale Dr, Camp Hill 717-730-3755 • HealingCreatures.com

List your business, create special offers, & submit your events all for FREE on

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.

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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 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.

SERVICES LOVING CARE FOR EMPATHS – Are you highly sensitive or empathic? Do you numb your sensitivities? Being sensitive and able to interpret the emotions of others is not easy. My heart-centered approach supports empaths ready to live with more comfort, peace, and joy. As you learn to integrate energy that no longer serves you I offer you loving care. Call or visit Jenifer Hershey for a no-cost consultation. 717-821-1525.

GRACEFULL HEART

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

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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 12.

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