AUG 2021 Natural Awakenings South Central PA

E R F

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HEALTHY

LIVING

HEALTHY

PLANET

CHANGE YOUR THINKING

CHANGE YOUR

WORLD SMILE!

IT CAN MAKE YOU

HAPPIER Back-to-School Wellness Tips August 2021 | South Central PA | NaturalCentralPA.com

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South Central PA

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6416 Carlisle Pike, Suite 2000 • Mechanicsburg, PA 17050 (717) 791-4500 • wegmans.com August 2021

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HEALTHY LIVING HEALTHY PLANET

SOUTH CENTRAL PA EDITION

letter from publisher

Happiness is an Advantage

It’s not realistic to expect that the goal of life is to be happy all the time. I’m usually a bit suspicious when I meet someone

Publisher Dave Korba who is overly happy all the time and prefer authenticity and

Managing Editor Gisele M. Siebold Editors Martin Miron the acknowledgement of the full range of one’s emotions.

Theresa Archer Emotional literacy, or the ability to effectively identify, label,

Design & Production C. Michele Rose understand and act upon my feelings and the feelings of

Steffi K. Kern others, is a bonus.

Office Cats Jasmine and KJ Humans are complex psychological-social-emotionalspiritual-physical beings wired to experience a full range of CONTACT US emotions, including anger, sadness, joy, fear, shame and more. From a Jungian perspective, it 2 Grandview Ave., Hanover Township, PA 18706 Ph: 570-350-4590 • Fax: 1-888-870-3195 is our journey to acknowledge, explore and integrate our emotions, leading us to ultimately Publisher@NaturalCentralPA.com grow and transform into an emotionally aware and psychologically balanced individual.

NaturalCentralPA.com With that being said, there’s nothing wrong with being happy. To the contrary, we know Social Media Facebook: Natural Awakenings of South Central PA that a happy and positive mindset provides distinct practical advantages on many fronts, Instagram: NaturalLivingPA including health outcomes, productivity in work, athletic performance, relationships Twitter: @NaturalLivingPA and more. Thanks to two decades of research in Positive Psychology, we now know more SUBSCRIPTIONS precisely how to attain and sustain happiness—it’s clear that when we change our thinkFree subscriptions are available for our ing and act repeatedly in positive ways, our brains rewire themselves and happiness settles digital issue by emailing: Publisher@NaturalCentralPA.com into our daily life. Proven strategies include aiming for a three-to-one ratio of positive to negative experiences and reframing them, invoking self-compassion, questioning painful assumptions, deepening gratitude and practicing meditation, prayer and mindfulness.

NATIONAL TEAM A new, cutting-edge mindset tool called Positive Prime is also emerging, which helps

CEO/Founder Sharon Bruckman prime the brain with positive video images in as little as three minutes a day. Visit COO/Franchise Sales Joe Dunne PrimeForGold.com to receive a free gift of two video sessions entitled “Being Happier”

Layout & Design Gabrielle W-Perillo and “Feel Good,” yours to keep and use for free forever and a great way to jump start your

Financial Manager Yolanda Shebert Asst. Director of Ops Heather Gibbs personal, positive priming habit.

Many times I’ve heard people say, “I just want to be happy.” There’s a lot of depth behind Natural Awakenings Publishing Corporation that desire, and most likely a lot of self-exploration and personal growth work required to 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 accept and integrate all of our experiences and ultimately be able to choose and cultivate Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakenings.com happiness as a mindset.

It’s no surprise that one of the most common human desires is happiness. Keep smiling and let this issue be your gateway for learning how to choose and integrate even more ©2021 by Natural Awakenings. All rights reserved. happiness into your life, as we collectively continue our journey to feel good, live simply Although some parts of this publication may be reproduced and reprinted, we require that prior and laugh more. 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.

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Dave Korba, Publisher

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Contents 14 POLLINATOR-FRIENDLY YARDS

14

Gardening for Wildlife with Native Plants

16 PRESERVING THE HARVEST

Classic Ways to Store Garden Bounty All Year

18 THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

21 SMILING CAN MAKE US HAPPIER

22 UNLEASH YOUR TRUE POTENTIAL

Working with a Life Coach Can Help

24 WATER SPORTS FOR A TOTAL BODY WORKOUT

Cool Ways to Stay Fit this Summer

26 BACK-TO-SCHOOL WELLNESS

Tips to Keep Kids Healthy

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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28 POWER UP FIDO Five Ways to Strengthen Your Dog’s Immune System

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

DEPARTMENTS 24 fit body 8 news briefs 25 yoga pilates 11 event

spotlight 12 health briefs 14 green living 16 conscious eating 21 inspiration 22 healing ways

fitness guide 26 healthy kids 28 natural pet 30 calendar 31 classifieds 32 online exclusives 33 resource guide August 2021

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news briefs

Customized Therapeutic Massage from Natural Paths to Wellness

K

ayla Harris is a licensed massage therapist, certified medical assistant and registered yoga instructor, She brings a tremendous amount of experience, allowing her to offer a wide variety of services. Best of all, her wide range of experience allows her to custom design a massage therapy session that will best support optimal health and relaxation at reasonable prices.

Whether the goal is to to release pain and tension, sleep better, improve energy, lower heart rate or reduce stress, clients will get the massage they need to best address their concerns. Options include Kayla Harris relaxation, Swedish massage, neuromuscular therapy, deep tissue, trigger point release therapy, myofascial release and hot stone massage.

Owner Dr. Jessica Shoemaker says, “We have wanted to add massage therapy to our practice for a long time, but like everything we do at Natural Paths to Wellness, we needed the right space and more importantly, the right practitioner.”

Location: 1524 Cedar Cliff Dr., Camp Hill. For appointments and more information, call 717-494-4500 or visit NaturalPathsToWellness.com. See ad, page 2.

Bowen Works Now Offers Reiki

O

rdained Presbyterian minister Reverend Rachel Schwab has joined the team at Carlisle Bowen Works as a Usui reiki master practitioner. Owner Nancy Bittinger says, Rev. Rachel Schwab “Rachel weaves together her spirit and the energy of reiki to help others along their healing journey.” Schwab is available for half-hour, hour or a reiki session for two.

Location: 616 W. Main St., Mechanicsburg.

For appointments or more information, call 717-386-8279, email NBittinger@comcast.net or visit CarlisleBowenWorkPA.com. See listing, page 33.

Joel Crandall to Teach Voila Method

J

oel Crandall, the Los-Angeles-based founder and developer of the VOILA method, will be coming to Carlisle Bowen Works to offer healing sessions on August 12 and 13 Joe Crandall and teaching the first class in the Voila 1.0 course on August 14 and 15 at Carlisle Bowen Works.

The VOILA Method is a complete, dynamic and fluid mind/body assessment and treatment modality in a simple, revolutionary path to health, healing, and movement. It balances the soul, mind and body to get clients to their natural state of harmony and remove pain from the body.

Crandall is an exercise physiologist and kinesiologist who graduated from SUNY-Cortland in 1991 and spent the last 30 years fine-tuning and mastering innovative advancements in kinesiology, exercise science, biomechanical symmetry and structural joint balancing which evolved into the VOILA Method.

Each session is $250. Sign up at VoilaMethod.com. Location: 616 W. Main St. Mechanicsburg. For more information, call Nancy Bittinger at 717-386-8279, email NBittinger@comcast.net or visit VoilaMethod.com. See listing, page 33.

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Lebanon County and Cumberland County Women’s Expos

W

omen’s Expos produced by OLP Events with event partner WellSpan Health, bring together women of all ages to shop, enjoy mini spa treatments, watch demonstrations, learn about products and services for themselves and their families, and be entertained.

The Lebanon County Women’s Expo will be held from 9 a.m. to 2 p.m., September 18, at the Lebanon Expo Center, 80 Rochert Road, in Lebanon.

The Cumberland County Women’s Expo will take place from 9 a.m. to 2 p.m., Nov. 13, at the Carlisle Expo Center, 100 K Street, in Carlisle.

Exhibitors will be on hand representing beauty, home, health and wellness, fashion, nutrition, shopping, finance, technology and more.

Admission is $5 at the door or free by preregistering online at AGreatWayToSpendMyDay.com. See ad, page 15.

The Battery Power Revolution has arrived !

Yoga Love Festival at Amethyst Retreat Center

N

atural Awakenings magazine, Reiki by Rickie and Anahata Yoga will present the second annual eco-friendly, retreat-style Pennsylvania Yoga Love Festival on September 18 and 19 at Amethyst Retreat Center.

This year’s theme is collective consciousness.

Main presenter Eric Brown, local yoga studios, teachers and vendors will help participants connect with new friends from other areas. The festival will feature live music, drumming, a community potluck dinner, camping, hiking, a walking prayer labyrinth, a variety of styles of yoga, meditation and more.

Location: 44 Buffalo Rd., Duncannon. For more information, call 717-512-4260, email premavibrationsllc@gmail.com or visit payogalovefest.com. See ad, page 21.

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news briefs

Henning Relocates to Abbottstown

R

ring

ff e Now o

E E R T F

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Colonial dental Group

ur in with o dontist Perio

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South Central PA

NaturalCentralPA.com

emarkable You Wellness LLC has moved to 6941 York Road, Unit 4, in Abbottstown.

Heather Henning, owner, certified natural health professional and board-certified holistic health practitioner through the American Association of Drugless Practitioners, notes that southcentral Pennsylvania is a Lyme-endemic area. She has a background in Western medicine with a degree in biology and cardiovascular invasive specialty.

Henning specializes in helping clients with Lyme symptoms as a certified Lyme specialist. She is passionate about helping people with thyroid issues, Lyme symptoms and mothers that want to support healthy immune systems and brain function in their children.

As a certified Emotion Code practitioner, she can help clients release emotional baggage that can be an obstacle in healing. Treatment may incorporate homeopathy, nutrition, supplements, herbals, a comprehensive detox, a wellness plan and other natural solutions such as farinfrared sauna, ionic detox foot baths and Emotion Code.

For appointments and more information, call 717-500-1744, email HHenning103@gmail. com or visit RemarkableYouWellness.com.

event spotlight

Hospice & Community Care Labor Day Auction

T

he 37th annual 2021 Hospice & Community Care Labor Day auction will be held in person on September 4 and 6 at the Solanco Fairgrounds, in Quarryville. The fun, family-friendly event is a fundraiser that helps provide hospice, palliative, supportive and bereavement services to patients and families, regardless of their ability to pay.

Participants can enjoy locally made homemade delights like apple fritters, savory breakfast logs, smoky chicken barbecue and refreshing, hand-spun milkshakes, available all day, beginning at 7:30 a.m. A Labor Day Auction Club pass is available upon a $100 tax-deductible donation, providing

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unlimited food on both event days.

Auction items include vacations and getaways, quilts, jewelry, art, sports memorabilia, plants, indoor furniture, sheds and outdoor furniture. The Day of Care auction also provides an opportunity to gift $192, the average cost of one day of care for someone in need of hospice services.

Donations of new quilts, jewelry, tools, gift baskets, original art, gift cards and vacation packages will be accepted through August 23.

Tickets for the 50/50 raffle can be purchased online. Half of the net proceeds will go to the winner and the other half will be used to provide personalized, quality care and comfort

BE HAPPY

&

for families facing end-of-life issues or coping with a serious illness or loss.

The winner will be announced from the fairgrounds at 4:30 p.m., September 6. Participants do not need to be present to win.

“We are so glad to be back in person this year and welcome everyone to join us for this very worthy cause,” shares Holly Cheek, special events coordinator.

“With your support at the auction, we can continue to provide quality care and comfort to patients and families when they need it most.”

Admission and parking are free. Location: 101 Park Ave., Quarryville. For questions or to schedule donation appointments, call Holly Cheek at 717-391-2434 or email HCheek@HospiceCommunity.org.

For more information, visit LaborDayAuction.org. See ad, page 3.

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health briefs

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South Central PA

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Testing by the Institute for Applied Positive Research found that the growing technology of Positive Prime has the potential to quickly and effectively prepare an individual to create a positive mindset that results in potential improvements to health, educational and business outcomes, mood, energy and stress response.

The tests measured the impact of a single Positive Prime session upon an end user’s mood, both immediately and hours later. Sessions displaying different positive images every one-and-a-half seconds for three minutes resulted in a higher positive mood immediately and had a statistically significant improvement of mood six to eight hours after the initial exposure. Subjects were 11 percent more likely to report a positive day compared to a group that watched sessions that contained negative or neutral images at the same speed.

When testing explicit (consciously aware) and implicit (similar to unconscious) memory, researchers found that between 27 and 48 percent of the content was consciously remembered and retained an hour later, and that the session positively impacted the unconscious thinking patterns of the user.

For example, an hour later, users were asked to complete the spelling of the root PRO___.

Positive Prime users were significantly more likely to fill in the blank with a positive word like “protect” (positive) instead of “problem” (negative) or “program” (neutral). This links into a body of research demonstrating that when the mind is positive, a host of positive impacts may ensue.

The Institute for Applied Positive Research was founded by Michelle Gielan and Shawn Achor, author of The Happiness Advantage and presenter of The Happy Secret to Better Work, the 20th-most watched Ted Talk to date, with more than 23 million views.

See ads, pages 6 and 11.

Omega-3 fatty acids have previously been linked to better heart, brain, eye and joint health, and a new large-scale analysis published in Nature Communications suggests that omega-3s from oily fish may also extend lifespan. Researchers reviewed pooled data from 17 studies of 42,466 people that were followed an average of 16 years. Those that had the highest amount of fish-based omega3s in their blood—at the 90th percentile—had a 13 percent lower risk for death than people with omega-3 levels in the 10th percentile. The risk of dying from cardiovascular disease was 15 percent lower and from cancer 11 percent lower. The blood levels of alpha-linolenic acid omega3s obtained from plant-based sources like nuts and flaxseed did not show a conclusive link to lower mortality.

Certain gut microbiota can predict possible causes of mortality, reports a new study from Finland’s University of Turku. Researchers collected stool samples from 7,055 Finnish adults around 50 years old and followed them for 15 years. They found that greater numbers of bacteria from the Enterobacteria family increase the risk of death from cancer, respiratory disorders and gastrointestinal disease. “Many bacterial strains that are known to be harmful were among the Enterobacteria predicting mortality, and our lifestyle choices can have an impact on their amount in the gut,” says study co-author Teemu Niiranen.

pixelbliss/AdobeStock.com

frenta/AdobeStock.com

Eat Oily Fish to Live Longer

Microbiome Linked to Risk of Death from Disease

August 2021

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green living

vaceslavromanov/AdobeStock.com

Pollinator-Friendly Yards Gardening for Wildlife with Native Plants

by Betsy S. Franz

pollen grains from the male anther of one plant to the female stigma of another, thereby helping plants to produce seeds for the next generation. According 14

South Central PA

to the U.S. Fish and Wildlife Service, these hard-working animals pollinate more than 75 percent of the world’s flowering plants and nearly 75 percent of our crops, including chocolate and coffee. Without pollinators, say biologists, neither the human race nor the Earth’s ecosystems would survive.

Like many species, some pollinators are showing steady population declines, attributed in part to habitat loss and exposure to pesticides. The U.S. Environmental Protection Agency reports that grassy lawns occupy almost 2 percent of the total U.S. land mass, making grass the single largest irrigated crop in the country, which is why the way that people garden and maintain their landscapes can either harm or help pollinators.

Many people spending more time at home last year due to the pandemic did more gardening and maintaining of their own landscapes, often without realizing the significance and impact of their activities. “Now, for the first time in its history, gardening has taken on a role that transcends the needs of the gardener. Like it or not, gardeners have become important players in the management of our nation’s wildlife,” writes Douglas Tallamy, an agriculture and natural resources professor at the University of Delaware, in his book Bringing Nature Home.

“Bees are what comes to mind when

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most people think of pollinators, but pollinators include many other species, including some flies, moths, butterflies, wasps and beetles, as well as bats, hummingbirds and even a few mammals,” says David Mizejewski, a naturalist with the National Wildlife Federation. Fortunately, the same principles that make home landscapes more inviting to pollinators also make it safer and friendlier for a wide variety of wildlife.

Rethink the Perfect Landscape

“One of the main dangers for pollinators is loss of appropriate habitat,” says Andre Kessler, an ecology and evolutionary biology professor at Cornell University. “To help them, give up your idea of the perfect, manicured landscape and aim to restore their preferred habitat.” Kessler suggests leaving part of a landscape a bit untidy by including native plants and mowing less often. “An island of native vegetation usually provides flowering plants year-round and, similarly important, nesting sites for native bees,” he says.

Tallamy advocates halving the total amount of space devoted to lawns in the continental U.S.—reducing water, pesticide and fertilizer use—and replacing grass with plants that sustain more animal life. Leave the leaves, sticks and debris, says Mizejewski. “Many species rely on leaf litter for food, shelter and nesting material. Many moth and butterfly caterpillars overwinter in fallen leaves before emerging in spring.”

anna hoychuk/AdobeStock.com

F

or some people, perfectly mowed lawns without a trace of a weed or an insect makes them proud, but they may not realize that this method of gardening and landscaping could be harming the local ecosystem and the important pollinators that we rely on to keep food and flowers reproducing.

Pollinators are the creatures that move

Choose Appropriate Plantings

With so many different species of pollinators across the diverse terrain of America, few plants work for all locales. Most experts believe the best option is choosing native plants. The Pollinator Partnership (Pollinator.org) lists plants for each zone

by ZIP code, as well as the pollinators they attract. There are also native plant societies in many areas that offer specific recommendations.

Eliminate the Chemicals

“Probably the most important thing the home gardener can do to overcome the pollinator and broader biodiversity crisis is to avoid using any pesticides,” says Kessler. “The uncontrolled use of insecticides and herbicides is the major reason for the dramatic loss of insect life in general and most other organisms depending on those insects.”

“It is now within the power of individual gardeners to do something that we all dream of doing: to make a difference,” Tallamy writes. “In this case, the difference will be to the future of biodiversity, to the native plants and animals of North America, and the ecosystems that sustain them.”

Betsy S. Franz is a freelance writer and photographer who seeks a loving, sustainable balance between the nature of our world and the inner nature of man.

Learn More About Pollinators Ecoregional Planting Guides: Pollinator.org/guides Pollinator-Friendly Native Plant Lists: Xerces.org/pollinatorconservation/pollinator-friendly-plant-lists Lawn to Wildflowers App: LawnToWildflowers.org/download Native Plant Societies: ahsGardening.org/gardening-resources/ societies-clubs-organizations/nativeplant-societies August 2021

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conscious eating

Preserving the Harvest Classic Ways to Store Garden Bounty All Year

by Julie Peterson

levels can be increased with lemon juice.

Vegetable pickles become acidic through the addition of vinegar. Heat-sealed jars are shelf-stable if the seals remain intact.

Paul Fehribach, chef and co-owner of Big Jones, a restaurant in Chicago, gives canning tips in The Big Jones Cookbook.

For pickles and preserves, he recommends using a simple canning kit with a tool to lift jars in and out of boiling water, a jar rack that sits in the bottom of a stock pot and Mason jars with new canning lids to hold the food.

Both Paster and Fehribach suggest using professionally tested recipes. “Go to a reliable source, whether it’s a cookbook or a website, because there are some food safety issues. Recipes have been calibrated to have the right ratio of water and vinegar to vegetables to ensure it’s acidic enough,” says Paster. “Pickles are a great place to begin because they’re really hard to mess up.”

W

hether gardening, purchasing at farmers’ markets or ordering from a community supported agriculture farm, preservation techniques capture the bounty of the harvest and ensure availability of fresh flavors year-round.

Dehydrating “Dehydrating machines can be purchased for about $50, but an oven that goes down to a temperature of 150 or less will work,” says Brekke Bounds, educator at City Grange, a garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and store in an airtight jar.”

Foods can be seasoned or marinated before drying. “We make zucchini bacon for vegan BLTs,” says Anthony Damiano, chef proprietor at Counter Culture restaurant, in Vero Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers and used up to a year later as flavorful salad toppings or soup mixes.

Canning “One of my go-to methods is water bath canning,” says Emily Paster, author of The Joys of Jewish Preserving. “It’s a really safe and effective method of home preservation for highacid foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a high-acid environment.” Fruits that go into jams and jellies are typically acidic enough, but 16

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The pickling process can be done without water bath canning, but the jars must remain refrigerated. The fun is in the quickness and variability of the recipes.

Beyond traditional cucumber pickles, excellent pickles can be made with green beans, carrots, onions, cauliflower and green tomatoes. Brine can be dill, spicy or sweet. Damiano makes refrigerator pickles with a variety of local organic produce, including radishes, okra and other vegetables. The pickles are great for eating and can be used in salads and recipes like plant-based tostadas.

Fermenting “Fermentation is an essential part of how people everywhere make effective use of food resources,” says Sandor Ellix Katz, fermentation revivalist in Liberty, Tennessee, and author of The Art of Fermentation.

“Fermentation produces alcohol, helps preserve food by producing acids and makes foods more digestible, more nutritious, more delicious and sometimes less toxic.”

Cultures around the world developed fermentation techniques as a practical method to prevent food decomposition.

Studies show that fermented foods and beverages provide beneficial probiotics

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Refrigerator Pickling

to the gut microbiome. Anyone can give fermentation a try with ordinary kitchen tools—a knife, cutting board, mixing bowl and a jar. “Certain ferments, such as yogurt or tempeh, require specific temperature ranges,” advises Katz.

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Cold Storage Many fruits and vegetables freeze well, but a basement or backyard root cellar is a noelectricity, cold storage method. Items that store well in a root cellar include most root crops and firm fruits like apples and pears. “Root cellars use the natural, cool, moist conditions underground for fruit and vegetable storage. Earth-sheltered options work best for cooler climates where the ground temp is naturally cooler,” says Laurie Neverman in Denmark, Wisconsin, creator of CommonSenseHome. com. Those with no outdoor spot or cold basement room can still use cold storage.

“Some crops like onions, garlic, potatoes, winter squash, apples and carrots keep well in dark, dry, cool room temperatures of about 55 degrees,” says Neverman.

Food preservation methods extend the blessings of the harvest. A little preparation now will provide edible delights for months to come.

Julie Peterson writes from rural Wisconsin.

Reach out at JuliePeterson2222@gmail.com.

‘Clean the Garden’ Kimchi This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment that’s loaded with good bacteria and health benefits. yield: 32 servings 4 Tbsp sea salt and 4 cups water 1 lb Chinese cabbage (napa or bok choy preferred, but other cabbage will do) 1 daikon radish or a few red radishes 1 to 2 carrots 1 to 2 (minimum) onions (or shallots or leeks) 3 to 4 (minimum) cloves garlic 3 to 4 hot red chilies to taste (seeds removed, dried is fine, nothing with preservatives) 2 to 3 Tbsp (minimum) fresh grated ginger root Prepare brine in a nonreactive container such as a glass bowl or large measuring cup.

Mix water and salt, and stir thoroughly to dissolve salt.

Cut up cabbage, radishes and carrots. (Add in other vegetables as an option.) Mix vegetables together and move them into fermentation vessel. Cover vegetables with brine.

Use a fermentation weight or plate with a heavy object to weigh the vegetables down and keep them below the brine. (Mix more brine if needed to make sure vegetables are completely submerged.) Put a cloth over the fermentation vessel and wait for vegetables to soften (a few hours or overnight).

Drain the brine from the vegetables, reserving it. Give the vegetables a taste. They should be salty, but not too salty. Sprinkle on additional salt, if needed, and mix; rinse if too salty.

Mix the onion, garlic, chilies and ginger into the drained vegetables and blend well. Pack the vegetable mix into the fermentation vessel. Use the fermentation weight or plate to press it down until the brine covers the kimchi-in-progress. Add a little brine back, if needed, to make sure the vegetables are completely covered.

Cover the fermentation vessel with a cloth and leave it on the counter for about a week.

Taste test to check the fermentation. When happy with the flavor, the kimchi is done.

Store in the refrigerator in a glass container to stop the fermentation.

Recipe by Laurie Neverman at CommonSenseHome.com.

Food Preservation Resources

For more, see “More Recipes”, page 32.

National Center for Home Food Preservation: nchfp.uga.edu Ball & Kerr recipes and products for canning: FreshPreserving.com Complete Dehydrator Cookbook, by Carole Cancler The Pickled Pantry: From Apples to Zucchini, by Andrea Chesman Root Cellaring: Natural Cold Storage of Fruits & Vegetables, by Mike and Nancy Bubel

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

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THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

jenko ataman/AdobeStock.com

by Ronica O’Hara

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hat is happiness? Aristotle pondered it, our country’s founders encouraged its pursuit, but only now—thanks to the thriving field of Positive Psychology—have we learned more precisely how to attain and sustain it. In thousands of studies in the last two decades, researchers have watched babies share crackers, put Tibetan monks in brain scanners, asked college students to do kind deeds and explored databases, among other strategies. A major finding has emerged: Happiness is, to a great degree, in our own hands—or more exactly, our own minds.

“You get to choose,” says trailblazing researcher Barbara Fredrickson, author of Positivity and Love 2.0 and a professor at the University of North Carolina. “No matter where your river of emotions flows today, over time and with continued effort and attention, you can change its course and location to live a happier, more positive life.” Using advanced brain imaging technology, neuroscientists and psychologists have discovered that the brain is “plastic” and malleable. When we change our thinking and actions in positive ways, brain neurons start rewiring themselves to make newfound happiness settle in, especially if our practices are repetitive.

“Interestingly, changes can start quite quickly,” says neuro18

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scientist Andrew Newberg, who has authored 10 books on the brain, emotions and spirituality, including Words Can Change Your Brain. “For those changes to become more fully ingrained, it can take a few months, but it does not necessarily require hours a day for many years.”

A change in thinking shifted the behavior and life of John Peterson, a sales manager at a major West Coast auto retailer and editor of SafeDriveGear.com. “I was unhappy and miserable, so I decided to give gratitude a shot,” he recalls. “It was mechanical to start, but the reactions I got turned into a domino effect.” Instead of giving cursory thanks, he praised a co-worker’s kindness in handing him a daily cup of coffee; now they chat about their families. Instead of “keeping myself to myself,” he offered to help a neighbor he barely knew to clean gutters; now they’re “barbecue besties,” he says, adding, “I was kind of blown away at the incredible effect gratitude had on my life, both in improving my mental health and boosting my relationships. It was a real revelation to me!”

Positive psychologists offer two major approaches: adopting habits that encourage happiness and clearing away the mental debris that blocks it. Many books and websites offer a wide range of theories, techniques and tips. “The most effective practices for

you are the ones that you enjoy and are willing to do more often,” says Tchiki Davis, Ph.D., a Psychology Today blogger and founder of The Berkeley Well-Being Institute. The following are researchbased methods to enhance happiness:

1

Aim for a three-to-one ratio of positive to negative experiences

The difference between languishing and flourishing, says Fredrickson in her book Positivity, is constructing a life in which heartfelt positive experiences outnumber the negatives by three to one. Positive experiences that flow from feelings such as gratitude, serenity, hope, awe and love can be as simple as exchanging smiles with a passerby, patting a friend on the back, joking with a cashier, picking up something that someone has dropped or planting a kiss on a son’s head. She emphasizes that the experiences must be authentic and heartfelt: acting “Pollyanna-ish” out of habit or pasting on a smile can actually make us feel worse, and positivity can turn toxic if it’s relentlessly turned on 100 percent of the time.

“True happiness is not rigid and unchanging,” she says.

When it comes to marriage, five positive interactions for every negative one is the “magic ratio” that makes it happy and stable, according to studies by renowned relationship psychologist John Gottman, author of What Makes Love Last. “Successful long-term relationships are created through small words, small gestures and small acts,” he writes.

4

Clear away pain by questioning assumptions

Positive reframing involves shifting misery-making thinking to see the positive side of any situation. Canadian researchers reported in a 340-person survey at APA PsycNet that during the pandemic, reframing was the most effective mental health strategy; people practicing it gradually felt better, while people that vented, distracted themselves or disengaged from others fared worse.

Reframing strategies include viewing a problem as a challenge, a learning opportunity or a way to help others; finding the higher purpose or divine order in a bad situation; exploring what the unexpected benefits might be; and finding humor in a situation.

Of our estimated 12,000 to 60,000 thoughts per day, about 80 percent are negative and 95 percent are repetitive, says the National Science Foundation. Those noisy mental loops dampen our spirits by repetitively telling us that something regretful should not have happened in the past or is going to happen to blight the future.

Few worries have real credence: A Cornell University study found that 85 percent of what people worry about never happens. Of the 15 percent of worries that did happen, 79 percent of people found they handled the problem better than they had expected or that they learned a valuable lesson from it. Cognitive behavioral therapists help clients to examine those beliefs and assumptions, challenge the dysfunctional ones and try out different interpretations to uncover the truth.

Victor Blue, a Tampa transportation engineer, examined his difficult relationship with a tyrannical father by asking himself two questions that spiritual teacher and author Byron Katie suggests applying to any painful thought: “Is it true? Can you absolutely know it’s true?” Self-inquiring deeply, Blue realized he had a distorted view: His father had in fact loved him, but had lacked the capacity to show it with warmth or tenderness. “My father started with very little and saw a tough world and treated everyone tough,” he says. “And I came to realize that yes, I am able to father myself.”

the inner critic 3 Defuse with caring self-talk

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Another way to handle the inner critic is to transform it by befriending and chatting with it, a method used in voice dialogue therapy and in the Internal Family Systems approach.

Jackie Graybill, a Seattle songwriter and piano teacher, calls her “mean girl” inner critic Brutista Dynasticus. “I’ll find myself responding to an inner thought like, ‘You look fat. Just how much weight have you gained over COVID?!’ with a recognition like, ‘Oh, Brutista, that wasn’t very nice. I may have some extra pounds, but this healthy body has gotten me through a freaking pandemic! Show a little respect, okay?’ This quiets her down because I’ve recognized her and addressed her, and I feel an inner sense of victory because I’ve brought a positive truth to bear. It’s a very empowering practice.”

Flip negativity by reframing experiences

Berating ourselves for our shortcomings is a sure route to suffering, but applying self-compassion powerfully lowers the volume.

It involves three elements: treating ourselves as kindly as we would a dear friend; realizing that making mistakes is intrinsically human so we’re not alone; and non-judgmentally facing our emotions without denying or indulging them, according to its major theorist, psychologist Kristin Neff, author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. Numerous studies show that people that practice self-compassion have less selfdoubt and fewer negative thoughts, are less likely to feel anxious or depressed, enjoy better health and relationships and are more resilient and motivated to change.

Open the heart by deepening gratitude

Perhaps the most popular and direct approach to happiness is gratitude.

Research shows that feeling and expressing thankfulness significantly boosts emotional well-being, makes us feel more connected and generous to others, and improves health and sleep quality. In one study, writing a few sentences of gratitude once per week for 10 weeks increased optimism and hope in participants; they even exercised more August 2021

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Well-Being Basics Besides using mental strategies, choosing happiness involves taking daily actions that enhance our well-being, as studies demonstrate.

Eat a happy-making diet A gut-wisdom axis may exist. People with a greater diversity of the gut microbiome—the mark of a healthy diet—had higher levels of wisdom, compassion and social support, and lower levels of loneliness than people with less diverse microbiomes, University of California San Diego scientists reported in Frontiers in Psychiatry. A study of 12,000 Australians found that the more they increased their fruit and vegetable intake over a seven-year period, the happier and more satisfied with life they became. Eating eight servings a day was as happiness-producing as going from being unemployed to employed.

Exercise even a little Whether it’s lunges or sun salutations, movement lifts us up. In a review of 23 published studies involving half a million people published in The Journal of Happiness Studies, University of Michigan researchers found strong evidence that any kind of exercise increases happiness; even as little as 10 minutes a day raises spirits. People that exercise at least 30 minutes on most days are about 30 percent happier than those that don’t exercise.

Go for the doze Surveys show that getting enough sleep is the most influential factor in how people rate their daily mood, with good sleepers more likely to rate their life as happier overall. A University of California, Berkeley, study found that inadequate sleep makes our brains 60 percent more reactive to negative stimuli; in other words, being tired makes us grouchy.

Love a lot A landmark study that began in 1938 and followed 724 Harvard students and working-class Boston youth for 80 years found that fame and achievements didn’t make them truly happy—warm, loving relationships with their family, friends and community did. In a 2020 study, Pennsylvania State University researchers found that simply becoming aware of daily experiences of “felt love”, defined as “micro-moments when you experience resonance with someone,” increases those heartwarming episodes and improves well-being.

Do good deeds Performing five acts of kindness one day a week, such as helping a friend with a task, writing a thank-you email or donating blood, had a more powerful and long-lasting effect on college students’ happiness than spreading five good deeds over a week, reports University of California, Riverside, researchers. A four-year study of 13,000 retirees found that those volunteering more than two hours per week were happier, more optimistic and less lonely and depressed than people that never volunteered.

Be nurtured by nature After walking in a natural setting, people ruminated less and showed increased activity in the subgenual prefrontal cortex, an area of the brain that lowers depression and anxiety, Stanford researchers found. In one study, people watching five minutes of Planet Earth felt 46 percent more awe and 31 percent more gratitude than people watching the news or a comedy show. Biological diversity also matters: European scientists found that an additional 10 percent of bird species in an area increases residents’ life enjoyment as much as a 10 percent increase in their income.

and had fewer doctor visits than those writing about aggravations. Writing a thankyou letter to someone we haven’t appreciated enough in the past can induce a sense of well-being that lasts for at least six months, a University of Pennsylvania study found.

Quiet the noisy mind 6 with meditation, prayer and mindfulness Using functional magnetic resonance imaging, Newberg and other neuroscientists studied meditating Buddhist monks, prayerful Catholic nuns and mindfulness meditators.

They found that each practice has its own distinctive pattern of brain activity, yet all three deactivate the brain regions that underlie mind chatter. That “default mode network” is constantly ruminating, nagging and making sure we avoid trouble. Sustained spiritual practices gradually turn down its everyday volume, which may explain in part the well-documented link between spiritual practices and well-being. Even brief meditations can have a quieting effect, counsels New York City psychologist and mindfulness teacher Loch Kelly, author of Shift into Freedom. In a quiet moment, he suggests, “Ask yourself, ‘What is here right now if there is no problem to solve?’”

up others with 7 Lift a positive outlook

The more we give with a full heart, the more happiness we experience, studies show—and the benefits radiate far beyond ourselves. Following nearly 5,000 people over 20 years, Harvard researchers found that one person’s happiness triggers a chain reaction up to three degrees away, lifting the spirits not only of friends, but friends’ friends, and their friends’ friends’ friends. Effects can last up to one year. It’s a vital way to help the world, says Fredrickson. “The happiness that you experience together with others has ripple effects, both biological and behavioral, that make whole communities healthier.”

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

For more, see “Mindfulness”, page 32.

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inspiration

Smiling Can Make Us Happier

by Julie Peterson

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rido/AdobeStock.com

smile makes the brain happy. As it turns out, it doesn’t matter if we smile at first because we’re genuinely happy or if we simply fake a smile. The brain doesn’t know the difference.

When we are happy, we naturally smile. But research has shown that the act of smiling can also induce happiness. It happens because the muscles required to lift the mouth into the shape of a smile are connected to nerves that send signals to the brain. Once the brain gets the message that a smile is happening, it releases dopamine, endorphins and serotonin throughout the body. These feelgood chemicals make us feel less stressed, less pain and happier, which can effortlessly transform a fake smile into a genuine one.

Platitudes through the ages have urged us to “Turn that frown upside down” and “Put on a happy face.” In 1872, Charles Darwin hypothesized that facial feedback could alter emotions and, ever since, the topic of smiling and mood has been a subject of discussion and research. Whether or not forced smiles can have a strong enough impact on our state of mind to effectively boost overall mental health is still being debated, with some research in-

dicating that “false” smiles can lower mood if used continuously to avoid expressing certain feelings; however, there are several more positive aspects of smiling to take into consideration.

Smiling is contagious. Seeing other people smile stimulates our mirror neurons, which discharge; they discharge similarly whether we’re doing an action or observing someone else do it. So, being around smiling people, seeing them smile, affects our brains as if we were doing the smiling.

Smiling also provides the health benefits of reduced anxiety and lowers both blood pressure and heart rate. Over the long haul, these attributes add up to improved cardiovascular health and a measurable reduction in risk for stroke.

Get more smile time by working these muscles at every opportunity. Fake it if you must until it comes naturally, watch funny shows, spend time with cheery people and when things are looking down, grin and bear it. You might just feel better right away, and better long-term health is certainly something to smile about.

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

For more, see “Put a Smile”, page 32.

August 2021

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H

healing ways

iring a life coach can be an empowering decision for people that want to understand themselves better and lead fulfilled lives. Coaches may specialize in distinct topics like business, parenting or weight loss, but, “It’s all life coaching,” says Patrick Williams, a master certified coach by the International Coach Federation, licensed psychologist and founder of the Institute for Life Coach Training. “If I hire a specialist like a wellness coach, I assume they’re going to know something about wellness, but I’m not hiring a consultant to tell me what I should do in diet and exercise. I want to be coached in living a more well life.”

According to master certified coach Fran Fisher, with 30 years of experience, “Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. It’s a partnership of two experts. The client is the expert of the content: who they are, what’s important to them and what they believe, think and feel. The coach is the expert of the process. They’ve been specially trained to help the client access their deeper wisdom and make better choices that align with who they are.”

Unleash Your True Potential

Working with a Life Coach Can Help

by Sandra Yeyati

alfa27/AdobeStock.com

Going for Gold

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Martha Beck, Ph.D., a Harvard-trained sociologist, renowned coach and bestselling author of The Way of Integrity, says, “Most problems can be resolved by simply talking to someone who is willing to listen compassionately and deeply to whatever is going on in their lives and to give them good feedback. A coach will get you to high levels of happiness, self-fulfillment and self-expression. Unlike therapists, coaches don’t deal with the mentally ill.

They deal with the mentally well who want to maximize their performance.”

“A coach helps you think and say and dream of things you hadn’t thought before,” says Williams. “I can advise myself all day long, but as soon as I have a conversation with a trained coach, I hear myself differently. I get new ideas, and that motivates me to make change. The value may come monetarily. It may improve someone’s business or money decisions, but it also may come

Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. in how you live your life. There may be value in having less stress, more time, more fun. Anybody who is motivated to make a change or maybe is in the midst of change and they don’t know what to do; that’s who benefits from coaching.”

Limiting Beliefs and Turtle Steps According to Beck, one of the most common issues a coach must address is their clients’ limiting beliefs. “It’s about freeing yourself from beliefs that are preventing you from moving forward or convincing you that you can’t have what you want, so you never try,” says Beck. “There’s something in your behavior that’s not allowing you to move forward. Let’s find the behavior, figure out why you’re doing it and change that belief. It’s good old-fashioned problem solving in partnership with the client.”

Beck’s favorite tool for making changes is what she calls onedegree turns, or turtle steps, defined as the smallest steps you can take toward a goal. “Research shows that large steps tend to get discouraging,” she notes. “We could do them at the beginning of a

Finding the Right Coach The search for a coach often begins online to check credentials, training and experience, and to understand the coach’s approach and personality. “Trust your gut,” says renowned coach and author Martha Beck. “See how you feel when you’re looking at somebody’s website or when you email them and get a response.”

Master certified coach Patrick Williams recommends asking for referrals from friends or through the International Coaching Federation (CoachingFederation.org) and the European Mentoring and Coaching Council (EMCCGlobal.org). “A coach should have some level of certification. You want to ask about their training and how long they’ve been coaching,” he says.

Most experts recommend interviewing at least three coaches.

Many offer a free, 30-minute sample session. “There has to be a feeling of safety and rapport with that person. You want to feel seen and heard,” says master certified coach Fran Fisher.

“Any coach worth their salt will help you find out that you already know your path through life, so although you may feel challenged by this person, you should also feel excited, like this could set you free. If a coach gives you a list of things that will never fail you, and it doesn’t feel like freedom to you, and you don’t feel like your real self, find someone else,” Beck says.

really passionate, goal-seeking time, but we almost never sustain it. If we go in tiny steps toward what we really believe and what we really want, we get there. The tortoise wins the race.”

Achieving Goals and Feeling Free

When it comes to setting and achieving goals, coaches have different approaches. Williams, for example, considers himself an accountability partner. “I won’t punish you if you don’t achieve your goals,” he says. “If you report progress, we celebrate and talk about what’s next. If you say, ‘I didn’t get it done,’ then we talk about what got in the way, what needs to change. We never make the client wrong. It’s what’s true for you.”

For Beck, goals take a back seat. “My clients tend to give me goals that are culturally based on what they think they should do.

People move forward much more rapidly when you don’t hold them to a goal. When they have permission to do whatever they want, they actually start doing the things that all the goal setting in the world won’t allow them to do. We have such a strong response to freedom. When we feel like we’re forcing ourselves to do something, we won’t do it because it’s not free. When we’re free, we do the things that are best for us.”

For more information, visit DrPatWilliams.com, FranFisherCoach. com and MarthaBeck.com.

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

For more, see “Coaching”, page 32.

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fit body guised as play. While some water sports require a higher level of fitness, most are beginner-friendly and only require the willingness to try something new.

Water Sports for a Total Body Workout Cool Ways to Stay Fit this Summer

by Marlaina Donato

W

hether it’s adrenaline-fueled kiteboarding or peaceful paddle boarding, getting active in the water helps to improve bone density, elevates mood and engages major muscle groups without stressing the joints. The highlight of a vacation might be rafting down a river, surfing at sunset or waterskiing on a mountain lake. Whether done regularly or occasionally, water sports offer a good workout dis-

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“Many lifelong skiers call waterskiing the fountain of youth. My friends who are in their 70s, 80s and even 90s that still ski are living proof,” says pro water skier Corey Vaughn, owner of Bum Pass Water Ski Club, in Bumpass, Virginia. “Waterskiing is one of the best total body workouts on the planet, yet you are having so much fun it never feels like a workout.”

For Natali Zollinger, a raft guide, river surfer and whitewater stand up paddle boarder, it’s about trusting and working with the current: “Either rafting or paddling, our core has to engage way more than it would with other sports, and you’ll definitely notice the internal strength.” Based in Moab, Utah, Zollinger says that in only one week, paddling and kayaking produce noticeably more tone in the triceps and biceps, adding, “If you row boats, you’ll see the traps, shoulders and back muscles develop.”

Stand up paddle board (SUP) yoga on the water, although seemingly placid, challenges the abdominals and cultivates balance. Christy Naida Linson, yoga instructor and owner of Prana Yoga Center and Aligned Flow Floating Studio, in Denville, New Jersey, says, “Paddling is excellent exercise for the core, back, shoulders, arms and legs. Postures are done in relationship to the current of the water and recruit many of the smaller stabilizing muscles.”

Getting the Feet Wet SUP yoga is accessible to both new and experienced students that can swim and are comfortable in the water. All postures can be modified to be done in positions lower to the board, such as kneeling, to make balancing easier. “A typical class is 90 minutes long and begins with instruction on land. We go through paddle strokes and safety, how to get onto the board kneeling,

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Core Adventures

yoga pilates fitness guide transition to standing when feeling stable, paddle and stop,” says Linson. “The worst thing that happens if you lose your balance is that you go for a little swim!”

Fitness requirements for river rafting can vary, depending on the type of trip and location. “Usually a couple months of ‘stair-stepper’ and some squats and lunges will do the trick,” says Zollinger. When it comes to gear, commercial trips offer the most freedom, especially for beginners, she says. “Normally, commercial trips pack all the gear that you need for basic camping, and all you have to bring is your personal gear like clothes, toiletries, etc.”

Waterskiing can be a challenge, but learning is easier with proper instruction, optimal equipment, an experienced, skilled boat driver and positive encouragement. “People tell me about Uncle Fred just throwing them behind the boat with a couple of old skis, telling them to hang on tight and then gunning the boat. This is not what I would consider best practices,” says Vaughn. A typical lesson lasts about 30 minutes, involves six to eight passes up and down the lake and includes technical guidance on body positions and timing.

For optimal waterskiing, Vaughn prefers private lakes to avoid interruption in the rhythmic flow of skiing that can occur on busier lakes or bodies of saltwater due to boat traffic, winds, tides and currents.

Vaughn marvels when everything comes together; “There is nothing quite like the smile of a first-time skier when they get up [on their skis] and realize they are gliding across the water.”

In the end, water sports are all about embracing possibilities.“It is a genuine joy to see people who may be new or doubt their ability come away feeling empowered,” says Linson.

Zollinger passes on wisdom about time on the water. “The river continuously teaches me to be in the flow and appreciating the little things.”

Marlaina Donato is an author and composer.

Connect at AutumnEmbersMusic.com.

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healthy kids

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Back-to-School Wellness Tips to Keep Kids Healthy

by Ronica O’Hara

are needing support or are feeling overwhelmed or concerned, they can always talk to you to work through the issue together,” she says.

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Reset bedtime creep

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fter a year dealing with the ups and downs of pandemic-era schooling, many parents are anticipating their children’s return to school with mixed emotions.

“Families indeed have had a rough time in the pandemic, resulting in increased food insecurity, weakened social skills, splintered attention spans due to constant multitasking and arguments over screen time, yet many families also feel that they grew closer together as they coped with the adversity,” says Jenifer Joy Madden, author of How To Be a Durable Human.

As we wave our children off to classes, we can draw on those hard-won, deeper ties by taking steps to ensure our children’s health and well-being. Here are some suggested strategies:

Hold a family sit-down Meet as a group to talk about schedules and logistics to make sure everyone’s commitments will work together, recommends Erika Beckles Camez, Ph.D., a licensed family therapist in Temecula, California. “Talk as a family about how everyone feels about going back to school and intentionally tell your student that throughout the year if they 26

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“During the summer, bedtime tends to creep later and later. Two weeks before school starts, begin to reset bedtime by reversing the creep by 15 minutes every few nights,” suggests Amber Trueblood, a licensed marriage and family therapist in Culver City, California, and author of Stretch Marks. The American Academy of Pediatrics recommends that children 6 to 12 years of age sleep nine to 12 hours a night and teenagers 13 to 18 sleep eight to 10 hours. Getting enough sleep, it advises, leads to “improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.” Sleep experts recommend not allowing kids to be on device screens beginning an hour before bedtime, and perhaps storing devices in another room.

Buoy them with breakfast According to the U.S. Department of Agriculture, children that eat a complete breakfast have been shown to work faster, make fewer math mistakes and show improved concentration, alertness, comprehension and memory. “Get in the habit of a healthy breakfast that contains a mix of lean proteins, healthy fats and unrefined carbohydrates and fiber,” advises Amy

Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain.

Spindel, a functional holistic nutritionist in Plano, Texas. “That might be something like eggs scrambled with spinach in olive oil; a smoothie with greens, coconut milk, nut butter, cherries and steamed cauliflower; or a small bowl of steel-cut oatmeal with berries and almond butter alongside some turkey sausage. These types of combinations help promote stable blood sugar until lunchtime, which means your child will be able to focus on learning and social interactions instead of their tummies.”

Satisfy them with healthy snacks

There’s a metabolic reason students head straight for the fridge when they get home—but it’s best if they can’t grab sweets.

“Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain,” says Uma Naidoo, M.D., a Harvard-based nutritional psychiatrist, professional chef and author of This Is Your Brain on Food. To support optimal brain development and help lower kids’ anxiety and hyperactivity levels, she suggests snacks rich in omega-3 fatty acids, vitamins A, B12 and D, and iron and folate, such as: “Fries” cooked in an air fryer to crisp up zucchini, carrots or green beans n Veggie dips or hummus made with chickpeas, carrots, beets or spinach n Almond butter on celery sticks, or seed butter for dipping sweet peppers or apple slices n Homemade fish sticks made by heating salmon pieces in an air fryer n Granola that includes walnuts, chia seeds and flax seeds n

Take allergy precautions About one in 14 U.S. children has a food allergy. Anisha Angella, an early childhood specialist and author of Easing Allergy Anxiety in Children, recommends taking special precautions with an allergy-prone child, including frequent handwashing; carrying an EpiPen for sudden, severe reactions that require an epinephrine injection; and not sharing foods. “Connect with their teachers,” she advises. “They want to help in any way, too. When a child sees an adult that supports their allergy safety in all environments, they feel comfortable, and that lessens anxiety.”

“Readjusting from the pandemic will take patience and perseverance on the part of parents,” says Madden. “Having the family start simple wellness habits can help.”

August Back-to-School Wellness

by Sarah Glunz

W

hether or not breakfast is the most important meal of the day for adults is up for debate, but for kids, it really does set the stage for the day in all the ways that matter most, especially when they are heading to school. A morning meal for children can influence their behavior, energy, focus and performance.

One of the best ways to ensure a balanced breakfast every day for kids is to create a list that gives them options and parents help them include multiple food groups. Separate the list into groups like protein, fruits, veggies and grains, and talk to the child about choosing one from each category. Include protein for satiety and sustained energy like eggs, yogurt, nut or seed butter, natural chicken sausage or cheese. Fruits and veggies are important at every meal, so give kids a choice of some of their favorites; while carrots may not be a big breakfast item, some kids will happily eat them at any meal.

If a child struggles with eating fruits and veggies, try blending a frozen fruit with milk. Sometimes the different texture helps them determine if it’s the flavor they don’t love. Grains are easy for most kids to include. Make it whole grains when possible, like oatmeal, whole grain toast, pancakes, granola bar or cereal.

Be mindful of the added sugar content in granola bars and cereal and aim for eight grams or less per serving. Sometimes this method will lead to a breakfast of cheese, cherry tomatoes and crackers, which may not be traditional, but it is balanced, and if they’ve chosen it they will most likely eat it.

Sarah Glunz, MS, CNS, LDN, is the nutritionist at Natural Paths to Wellness. For more information about nutritional counseling, Whole Body Reset and the six-week Weight Loss and Rejuvenation program, visit NaturalPathsToWellness.com. See ad, page 2.

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

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Power Up Fido Five Ways to Strengthen Your Dog’s Immune System

by Shawn Messonnier

doctors over-prescribe chemicals and medications because of incorrect diagnoses, a lack of knowledge of safer natural therapies and to increase their income.

3Feed a great diet

No matter what else is done to keep a dog healthy, it is critical to feed a good, natural diet, either homemade or purchased from a reputable company that specializes in healthy, natural foods. Many pet foods are full of unhealthy ingredients that may not be helpful for a dog’s immune system. Animal and plant byproducts, which typically are scrap from the food processing industry, provide little if any positive health benefits and may actually be harmful to a dog. Added chemicals, flavorings and colorings have no specific wellness attributes and may harm the dog’s DNA through oxidative damage, resulting in various immune problems such as cancers.

4

Enable exercise

As with people, a sensible exercise program for a dog is important. It keeps the musculoskeletal and cardiovascular systems in great shape by mimicking the natural activities that a dog’s wild relatives experience every day. It also strengthens the immune system and builds and enhances the human-dog bond.

A

long, healthy life for our animal companions depends on them having resilient immune systems that can resist disease. While supporting a dog’s immunity during illness is vital, it’s also important to help it maintain natural defenses when well to help stave off disease. Adopting all five of these suggestions will help promote optimal wellness.

1Minimize vaccines

Vaccinations can help prevent disease when the immune system responds appropriately to such treatments. However, when dogs are over-vaccinated, improper immune responses can cause immediate allergic reactions or chronic problems such as autoimmune disorders and even cancer. A simple and inexpensive blood antibody test called a titer can determine if and when a dog may require a vaccine after completing the first adult booster vaccination visit. Dogs with serious and chronic immune disorders should never be vaccinated.

2Minimize chemicals and medications

Overuse and misuse of chemicals and conventional medications can harm a dog’s body in numerous ways, including causing adverse effects on the immune system. Whenever a chemical product such as a flea preventive or conventional medication like a steroid or antibiotic is needed, we should ask two important questions. First, whether there is a safer, natural alternative to use—there usually is. Secondly, what the lowest dose is to heal the patient. Usually, lower doses of many chemicals and medications can be used safely and effectively. Some

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NaturalCentralPA.com

5Use supplements

Dogs that receive supplements every day tend to live longer, feel better and act happier. Even when they may have serious problems like cancer from which they may not recover, they are healthier, stronger and happier while battling the disease. Good formulas contain enzymes, probiotics, glucosamine, vitamins, fatty acids and minerals to help support a normal dog’s overall constitution.

Choline reduces symptoms in senior animals with cognitive disorder and reduces the chances in normal older animals of developing it. Its use is advisable for animals with liver disease or diabetes and for those with seizures. Chamomile and tryptophan reduce any type of anxiety or phobia. They can also reduce itching in allergic patients with an obsessive component to their scratching.

Olive leaf extract is not only good for immune support, but can also help animals with infections of the ears and skin, making it a good alternative to antibiotics and anti-yeast medications. A cancer and immune support supplement containing scute, cordyceps, poria, American ginseng and coix is good for any animal with an immune disease, chronic infections and especially cancer.

These five easy and inexpensive steps to keeping a dog’s immune system healthy will reduce trips to the doctor and extend his life with minimal effort.

Shawn Messonnier, DVM, owner of Paws & Claws Animal Hospital and Holistic Pet Center, in Plano, Texas, is the author of several books on veterinary medicine. Visit PawsAndClawsAnimalHospital.com.

yakobchukolena/AdobeStock.com

natural pet

Building Immunity in Cats

by Linda T. Stern

E

verything presented to a cat’s body effects the immune system. It is the body’s defense to keep it protected and to help it detox from chemicals that do not belong in the body, including artificial coloring and preservatives in food. The nutrients in food are building blocks for the defense system, and some contribute more than others. Vitamin D and Omega-3 are some examples.

Many foods either have deficiency of vitamin D or excess, and supplementation without testing these levels can be toxic. Many cancer patients have a deficiency of vitamin D. Omega-3 helps support skin health, joints and is an antioxidant. Free radicals will challenge the immune system, whereas antioxidants help neutralize them, as well as other nutrients. Preservatives, artificial additives, poor-quality ingredients and over-processed foods are not contributing to cats’ nutrient needs and make their immune systems weaker, leading to many ailments.

Less processed food ingredients and nutrients from natural sources are best for extracting quality nourishment. If raw is a choice for some, then make sure to get it from quality sources and handle it appropriately, or the cat may become deathly ill from contamination and bacteria. Raw is the least processed, but can be the most dangerous if not done correctly. The next least processed is freeze dried raw, available commercially and home cooked. A balanced diet is the key, and if we do not have an understanding of how to do that properly when making homemade diets then it should be left for the experts.

Cats eat for taste and consistency, so this may influence the form of food chosen for them. Many highly processed foods with artificial flavoring and preservatives are addictive to our feline friends. It takes a lot of work to then convert them to a healthy food. “You are what you eat” is a true statement.

If the immune system is not healthy and challenged with infectious agents, then it increases the risk cats will not be able to fight off the challenge. Adding chemicals for flea and tick control, excessive vaccinations (especially at one time) will all weaken the cat’s defense system. Stress is also a major challenge to the immune system.

There are less-toxic approaches to fend off fleas and ticks. Amber collars will create a static charge and repel them. Diatomaceous earth desiccates them. Vaccine titers are available to avoid unnecessary vaccinations and fecal tests check for intestinal parasites which can add to the health challenges of the cat. Blood work makes sure no other organ system concerns are a factor that also can weaken the immune system. Reduce the stressors if possible. Natural, safe products are available to help with stress and boost the immune system.

If the cat does get sick, there are many natural ways to support the immune system with its defenses. Colloidal silver is a reliable source that helps as an antiviral, antibacterial and antifungal agent. Both American and Chinese herbal combinations and homeopathy are available, preferably from a professional resource. Many over-the-counter products are not safe or not what they are purported to be because they are not regulated, and so definitely not recommended. The best option is to contact a veterinarian for recommendations, especially an integrative veterinarian that is knowledgeable in natural options and food.

In general, quality food/nutrition, minimal chemicals/vaccinations and minimal stress supports a healthy immune system. If there is a challenge, adding additional supplements, herbal products and nutraceuticals are beneficial and hopefully can avoid using drugs that can also harm the immune system.

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

Custom-made Organic Mattresses, Sheets and Pillows.

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August 2021

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vancy’s Speakers Bureau presents on Dauphin County’s local flora and fauna and describes ways to support them by planting native, non-invasive plants. Attend virtually via Zoom. 717-234-4961 x 6. dcls.org/adultevents.

calendar of events WEDNESDAY, AUGUST 4 Celebrate Romance Awareness Month – 7-8pm.

Adults. Readers will discuss The Boyfriend Project and then enjoy a Q&A with author Farrah Rochon.

Attend virtually via Zoom. 717-234-4961 x 6. dcls. org/adultevents.

THURSDAY, AUGUST 12 Stone Wire Wrapping – 6-7pm. Learn how to wire wrap natural stones. All supplies provided. $10.

The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Registration required: 717-643-1404.

TheCenterOfBalanceLLC.com.

THURSDAY, AUGUST 5 What Makes Us Blue? – 7-8pm. Adults. Licensed professional counselor Shacora Holt of Sacred Hearts Counseling will discuss the causes and effects of grief and share everyday solutions to combat grief and support your mental health journey. Attend virtually via Zoom. 717-234-4961 x 6. dcls.org/adultevents.

FRIDAY, AUGUST 6 Source of Light Wellness Expo – Aug 6 & 7.

3-7pm, Fri; 9am-4pm, Sat. Akashic record and psychic readings, chair massage, astrology, animal communication and many more booths to visit and enjoy. Pre-book an appt with these awesome vendors by visiting website and clicking on Serenity Space. Free entry. Serenity Space at Unity of Palmyra, 37 E Main St, Palmyra. 717-838-7808.

UnityOfPalmyra.org.

Gallery Reading with Rev Doug McDonald – 8pm. A gallery gathering to enjoy an evening with some spiritual adventure and messages. Rev Doug is a psychic medium whose mission is to connect people with those they have journeyed with throughout lifetimes. Reading not guaranteed. $25. Serenity Space at Unity of Palmyra, 37 E Main St, Palmyra.

Tickets: 717-838-7808. UnityOfPalmyra.org.

SATURDAY, AUGUST 7 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.

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South Central PA

FRIDAY, AUGUST 13 SUNDAY, AUGUST 8 Reiki I Training – 10am-5pm. With Sharon Askey.

Learn this powerful, yet gentle healing and relaxing technique that can be used anywhere, on yourself, others and even on your furry friends. A must-have for your energetic toolbox. $150. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-2400400 or Info@Gracefull-Heart.com.

Collective Crystal Healing on the Lions Gate – 4pm. Shamanic Crystal Healer Angie Yingst activates all participants into a crystal grid for deep healing and spiritual connection. $40. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

TUESDAY, AUGUST 10 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.

The Next Chapter: The Island of the Sea Women

by Lisa See – 4-5pm. Adults. The perfect summer stories. The Next Chapter Book Club is reading books with a “sea” theme. Attend virtually on Zoom.

717-234-4961 x 6. dcls.org/adultevents.

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.

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. For info & to register: 717-391-2413 or 800-924-7610 by Aug 3 to discuss with a Bereavement Counselor.

HospiceCommunity.org.

Reading the Rainbow: Gideon the Ninth by Tamsyn Muir – 7-8pm. Adults. Reading the Rainbow is committed to reading books that feature LGBTQ+ protagonists and works by LGBTQ+ authors. Attend virtually via Zoom. 717-234-4961 x 6. dcls. org/adultevents.

WEDNESDAY, AUGUST 11 Supporting Your Garden’s Pollinators – 7-8pm.

Adults. Ann Bodling from the Manada Conser-

NaturalCentralPA.com

Outdoor Sunset Yoga – 6:30-7:30pm. All-levels yoga class. Please bring a yoga mat or large towel.

No need to preregister. $10. The Winery at the Long Shot Farm, 1925 McClure’s Gap Rd, Carlisle. Info, Mella Luna Studios: 717-486-7823.

SATURDAY, AUGUST 14 Animal Communication Level 1 – 10am-3pm.

With Dawn Tule. In this fun class, learn tools and techniques to communicate more effectively with animals using the universal language of telepathic communication. $100. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823.

Register by Aug 7: MellaLunaStudios.simpletix.com.

WEDNESDAY, AUGUST 18 RPG Sampler Series – 6:30-8pm. Adults. Try out different tabletop role playing games. In August, The Library will lead a one-shot campaign of Kids on Brooms. Intro begins at 6:30pm, gameplay starts at 7pm. Attend virtually via Zoom. 717-234-4961 x 6. dcls.org/adultevents.

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.

THURSDAY, AUGUST 19 Live and Learn Series: T. Morris Chester Walking Tour – 4-6pm. Adults. Join The Library and the Commonwealth Monument Project to celebrate the life and legacy of the great abolitionist and journalist Thomas Morris Chester. Attend virtually via Zoom.

717-234-4961 x 6. dcls.org/adultevents.

Make a Book – 6-6:45pm. With Amy June Bates.

Make your own book using materials from around your house and talk about how books are put together for publishing. Program for families with children of all ages. Attend virtually via Zoom.

717-234-4961 x 6. dcls.org/adultevents.

FRIDAY, AUGUST 20 Restorative Yoga with Reiki – 6-7:30pm. Rejuvenate your mind, body and spirit in relaxing yoga poses using props and bolsters designed to release all tension. Enjoy the healing benefits of reiki energy. $25. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Pre-registration required: MellaLunaStudios.simpletix.com.

SATURDAY, AUGUST 21 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.

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. Preregister: 717-240-0400 or Info@Gracefull-Heart.com.

WEDNESDAY, AUGUST 25 Introduction to Reiki Workshop – 6:30-8pm.

Curious about reiki? Join Rickie Freedman to learn about and observe the “Gentle Touch and Deep Healing” of reiki. Opportunity to ask questions and experience reiki. Deneen Guldner will open and close the workshop with guided meditation. $25.

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

ReikiByRickie.com.

raffles, locally made food, handmade quilts, vacation packages, original artwork, new and used tools, sports memorabilia and more. All proceeds benefit Hospice & Community Care patients and families. Solanco Fairgrounds.

LaborDayAuction.org.

SATURDAY, SEPTEMBER 18

savethedate SATURDAY, SEPTEMBER 18 Lebanon County Women’s Expo – 9am-2pm.

The Women’s Expo brings together women of all ages for shopping, entertainment, education, information and demonstrations. $5/at door, free/pre-register online. Lebanon Expo Center, 80 Rocherty Rd, Lebanon. 717-285-1350.

AGreatWayToSpendMyDay.com. See ad, page 15.

THURSDAY, AUGUST 26 Mindful Reflex Walk Stress Release Class – 6-7pm. Mindful reflex walk followed by a stress release class. Free. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Registration required: 717-643-1404. TheCenterOfBalanceLLC.com.

FRIDAY, AUGUST 27 Loving Kindness Meditation – 7-8pm.

With Bhante Soma. Please help support Bhante Soma and The Blue Lotus Meditation Center. $10 donation suggested. Weather permitting, the meditations will be held outside at Trine Park. Otherwise held at Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823.

SATURDAY, AUGUST 28 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.

Healing Through Your Akashic Records – 1-5pm.

With Bill Sanda. Access the energetic lessons of your past, including the distant past of cellular memories and previous lives. Imagine how accessing this energy could change your life: resolve recurring patterns and issues; heal long-standing challenges; empower future growth. $50. Reiki

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

ReikiByRickie.com.

SUNDAY, AUGUST 29 Shamanic Healing Circle – 4pm. Sharon Muzio guides shamanic journey while Angie Yingst facilitates Earth medicine and reiki healing in this shamanic healing circle. Limited space. $40. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

plan ahead SATURDAY, SEPTEMBER 4 Hospice Labor Day Auction – Sept 4 & 6. 8am5pm. A fun-filled weekend with vintage finds,

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.

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.

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 SALESPERSON/COMMUNITY LIAISON – Natural Awakenings is looking for experienced people with a passion for healthy, holistic and sustainable living to earn a generous commission working to grow the print and digital services of Natural Awakenings South Central PA as an independent contractor. Relationship-oriented sales, part-time or full-time, overachievers welcome! Email your resume to Publisher@NaturalCentralPA.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.

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.

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.

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.

August 2021

31

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Mindfulness is a worthwhile practice that can help us find and maintain comfort and peace. Here is a simple mindfulness process, explained by local practitioner and researcher Maria Truskey that teaches us how to “stay with a feeling.”

Put a Smile on Your Face

We are hard-wired to feel happier when we see genuine smiles on others and ourselves.

Pattie Craumer, owner of The Mosaic Effect in Mechanicsburg, shares this and other neuroscience-based research that is the basis of Positive Priming.

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Reuniting with the true self requires the unwinding of painful histories, beliefs, programming and wounds that have been blocking the divine spark.

This is the work guided by Asha Scatchard of Energy Body Works in York.

wise words

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Coaching to Heal Trauma

conscious eating

eco tip

More Recipes to Preserve the Harvest

Best Bug Juice

Pineapple Tepache, Pickled Watermelon Radishes and Zucchini Bacon.

Yep, you read that right – Zucchini Bacon!

NaturalCentralPA.com

DIY insect repellents made from essential oils smell great, but for effective protection, better natural choices exist.

Find out more!

community resource guide

HERSHEY DENTAL ASSOCIATES, LLC

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.

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.

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

The Arvigo ® session is a noninvasive treatment that repositions internal organs that have shifted by opening the flow of blood, lymph, nerve and Chi. Infertility, digestive and other benefits. Visit BeePresentWellness.com for details. See ad, page 25.

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 8.

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 8.

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 23.

DENTISTRY – WELLNESS COLONIAL DENTAL GROUP

Tammy del Sol, DMD 4940 Linglestown Rd, Harrisburg 717-901-7045 • CDGWellness.com Our focus on Wellness educates and motivates patients to care for their overall health. We no longer place mercury fillings, nor encourage ingestion of fluoride for children or adults. We educate and safely serve our patients and protect the environment. See ad, page 10.

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.

August 2021

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NUTRITIONIST

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

REIKI BY RICKIE

Sarah will design your optimal nutrition plan for managing your weight, food allergies or sensitivities, or medical condition while helping you to improve your relationship with food. She breaks down the plan you need to follow to accomplish your health and wellness goals into reasonable action steps providing support along the way. See ad, page 2.

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.

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

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

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

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.

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 10.

My humanity is bound up in yours, for we can only be human together. ~Desmond Tutu

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South Central PA

REIKI

NaturalCentralPA.com

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

SPIRITUAL CENTER UNITY OF HARRISBURG

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.

THERMOGRAPHY ADVANCED THERMAL IMAGING

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

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

Our passion is pets. Holistic and traditional services tailored to meet pets’ needs (homeopathic, herbal, nutritional and behavioral).

Unique services offered include acupuncture, cold laser therapy and veterinary orthopedic manipulation (VOM). See ad, page 29.

WELLNESS GRACEFULL HEART

Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com Gracefull Heart offers many services to assist in maintaining wellness: Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, reiki sessions, aura photography and AmpCoil™ sessions. We offer reiki classes and a diverse schedule of workshops. See ad, page 12.

CELEBRATING 27 years in THE business of

August 2021

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NaturalCentralPA.com