NOV 2021 Natural Awakenings South Central PA

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PLANET

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HOLIDAY FOOD HOW TO DIE WELL & WISELY MINDFULNESS FOR TEENS BOOSTING BRAIN HEALTH November 2021 | South Central PA | NaturalCentralPA.com

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November 2021

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HEALTHY LIVING HEALTHY PLANET

SOUTH CENTRAL PA EDITION

letter from publisher

Living and Dying Well

Publisher Dave Korba Editors Martin Miron

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Design & Production C. Michele Rose

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CONTACT US 2 Grandview Ave., Hanover Township, PA 18706 Ph: 570-350-4590 • Fax: 1-888-870-3195 Publisher@NaturalCentralPA.com NaturalCentralPA.com Social Media Facebook: Natural Awakenings of South Central PA Instagram: NaturalLivingPA Twitter: @NaturalLivingPA SUBSCRIPTIONS Free subscriptions are available for our digital issue by emailing: Publisher@NaturalCentralPA.com

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

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Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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

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Learn to love death’s ink-black shadow as much as you love the light of dawn. ~Tyrtaeus, Greek poet of Sparta

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ncient Greek Spartans were renowned as fearless warriors; the men, trained in the art of combat from an early age, were committed to the notion that death in battle is an honorable fate. While generally focused on maintaining the peace, defending their homeland and protecting their families, those warriors accepted the possibility that their life would end in battle, and dying honorably was an important part of their culture.

Perhaps the idea of an inevitable and honorable death persists today, but the overriding attitude in contemporary civilian culture seems to be avoiding the inevitability of death and acting as if we will live forever.

Perhaps a balance can be struck between living life fully and accepting and preparing for the inevitability of dying. Even the longest life span is relatively short, as we realize upon aging. Some of us take time to reflect and plan for our transition, but death sometimes occurs suddenly, without warning or advance preparation.

Ronica O’Hara discusses four steps to a good death in this month’s feature, “Dying Well,” providing us with proactive, concrete steps to ease our passage and other valuable resources.

Author Jack Kornfield wrote, “The trouble is, you think you have time.” Some of us have more time than others. My younger brother died in a car accident at 23. My mother was 49 when she passed. A high school classmate was killed at 18. My uncle is celebrating his 90th birthday as I write, while my dad passed peacefully at home several years ago under hospice care at age 86.

Time is relative, and its deeper contemplation leads us to the realization that we’re all just passing through this worldly existence like the generations of human civilization before us, each of us striving to live to our full potential and learn the lessons afforded during our short visit. And if we’re inclined to the Spartan ethos, we seek an honorable death, battle not withstanding, while we live in pursuit of ways to feel good, live simply and laugh more.

Dave Korba, Publisher

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

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Contents 16 EAT WELL TO FEEL WELL Thanksgiving Fare that Boosts Mental Health

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19 DYING WELL

Four Steps to a Good Death

22 THE HEALING POWER OF A HUG

24 MINDFULNESS FOR

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STRESSED TEENS

School Programs Teach Healthy Coping Skills

26 HEALTHY BRAIN STRATEGIES

How to Prevent Cognitive Decline

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28 HONORING THE LOSS OF A PET

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Simple Ways to Grieve and Heal

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

DEPARTMENTS 8 news briefs 13 health briefs 15 global briefs 16 conscious

eating 21 yoga pilates fitness guide 22 inspiration 23 business spotlight

24 healthy kids 26 healing ways 28 natural pet 30 calendar 31 classifieds 32 online exclusives 33 resource guide

November 2021

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news briefs

Brownstone Station Expands Services

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rownstone Station Wellness Center, in Hummelstown, has expanded by creating a yoga studio in the spacious Lodge Room, and Pelle Sana Facial Spa has joined the center. They are offering new class passes for yoga, tai chi and barre, as well as massage therapy and facial memberships.

Owner Adrienne Mohn says, “We are happy to announce two new instructors that have joined Brownstone.” Molly Diodato, MS, EdS, E-RYT-500, YACEP, has been teaching yoga for more than 10 years and is certified in Trauma-Informed Yoga and Baptiste Art of Assisting levels 1 and 2.

Jill Lawley, RYT-500, is also certified in Trauma-Sensitive Yoga, Baptiste Art of Assisting 1 and 2, Barre Method and Yoga for Stress and Anxiety. At Brownstone, she will offer Power Vinyasa Flow.

Location: 320 E. 2nd St., Ste. B and C, Hummelstown. For appointments and more information, call 717-525-3852, email Info@ BrownstoneStation.com or visit BrownstoneStation.com.

Pick Up Microgreens at Bowen Works in Mechanicsburg

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arlisle Bowen Works is offering a regular pickup service for microgreens from Humble Greens Co., a small, local farm based in Dillsburg. Microgreens are the most nutrient-dense stage of a plant’s entire life cycle. Colorful, flavorful, textured and fun, they provide vitamins, minerals and antioxidants. Customers benefit by supporting a small local farm while boosting their health. Humble Greens offers weekly, biweekly and monthly subscription plans delivered to Carlisle Bowen Works’ Mechanicsburg office.

Microgreens are not limited to salad mix-ins or bases, but can also be mixed into soups, cooked in or topped on eggs, top burgers, pizza, avocado toast and hot dogs, be dipped in hummus, blended into smoothies and more.

Bowen Works owner Nancy Bittinger says, “We want to connect our health-conscious clients with small local organic farmers that care about the health of our community and the planet.

We are not profiting off of our clients or the farmers. We are here to support another small local business and to support you in your health journey.”

Location: 616 W. Main St., Mechanicsburg. For more information, call 717-386-8279 or visit CarlisleBowenWorksPA.com and HumbleGreensCo.com. See listing, page 33.

Reader Feedback Helps Us Grow

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he Natural Awakenings online national readership survey allows us to better serve readers.

“Your participation takes just five minutes, and will give us a better understanding of what you need and how well we’re delivering on your expectations,” says founding CEO Sharon Bruckman. “We’ll also use your responses to help guide the direction of future development.” One participant, selected at random, will receive a $100 Visa gift card.

With the interests and welfare of readers in mind, Natural Awakenings provides information and resources for living a healthier, happier life. Publishing in more than 50 communities nationwide, Natural Awakenings is one of the country’s most widely read healthy living magazines, with a loyal monthly readership of over 1.3 million.

Visit NaturalAwakenings.com/survey to participate. See ad, page 29.

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New Moon Women’s Circle at Amethyst

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Celebrating our 18th YEAR of offering Yoga to Central PA

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Special Offer for New Students:

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In Studio or Online with 24 hour access

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New Moon Women’s Circle will be held from 6 to 8:30 p.m., November 8, at Amethyst Retreat Center. They are a safe and sacred space for women to come together, use their voices, be heard and be seen. Inspired by The Wild Woman Project, these circles are not associated with a singular path or religion, but rather an inclusive coming together with women from all paths.

Facilitator Zoe Miner says, “Together with The Wild Woman Project, women are gathering all over the world with a focus on intuition and embodiment—tapping into the wisdom held in various parts of our bodies. We go deep together in a safe, sacred space connecting to ourselves and each other with a creative guided meditation, sharing an intention-setting ritual and more.”

One week of

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Cost is a sliding scale donation of $10 to $40. Preregister (required) at Tinyurl.com/NewMoonNovember.

Location: 44 Buffalo Creek Rd., Duncannon. For more information, email AmethystRetreatCenter@gmail.com or visit AmethystRetreatCenter.com.

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November 2021

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Coming in January 2022

In-Person

Herbal Studies Certificate Program With 6th generation local folk herbalist Susanna Reppert Brill.

One full day per month for 10 months in Mechanicsburg, PA.

Call for more info & to register: 717-697-5111 · TheRosemaryHouse.com

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news briefs

Inner Peace Expo Brings Family Fun

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he familyfriendly Inner Peace Holistic & Metaphysical Expo will be held from 10 a.m. to 6 p.m.

November 6, and 10 a.m. to 5 p.m., November 7, at the Hamburg Field House, in Hamburg.

This event features lectures throughout the weekend, as well as mini-sessions and information offered by holistic health practitioners of reflexology, aromatherapy, chiropractic, massage therapy and reiki, as well as intuitive readers and others.

An assortment of products for health and wellness will be available for sale, including crystals, stones, jewelry, holistic pet care products, handcrafted soaps, essential oils, flower essences, and natural products for home and personal use. The first 125 visitors each day will receive complimentary swag bags.

Admission is $10 for the weekend; free for children ages 12 and under and for veterans. Tickets can be purchased at the door or online at InnerPeaceHolisticExpo.com.

Price includes all lectures and presentations.

Food is available for purchase. Location: 500 Pine St., Hamburg.

Small Business Saturday at Hope Hill Lavender Farm

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ope Hill Lavender Farm will host Small Business Saturday shopping from 10 a.m. to 3 p.m., November 27.

In addition to shopping locally, patrons can enter to win a $25 gift certificate with any purchase.

The farm sells lavender products made locally and other merchandise made in the USA. Custom gift baskets can be created on demand and honey lavender ice cream is available for purchase. The farm will also be open from 10 a.m. to 3 p.m., November 6 and 20.

Location: 2375 Panther Valley Rd., Pottsville. For more information, call 570-6170851 or visit HopeHillLavenderFarm.com.

Volunteer Riparian Buffer Planting in Hummelstown

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enn State Extension and the Penn State Agriculture & Environment Center’s Greening the Lower Susquehanna Program are looking for volunteers to help plant tree seedlings from 9 to 11:30 a.m., November 13, at Crestview Manor Park.

Riparian buffers are one of the most cost-effective ways to protect our waterways and keep the water clean.

Volunteers should bring gloves, water bottle, shovel and a mallet or hammer (if possible).

Location: 1 Oakshire Dr., Hummelstown.

RSVP (required) by Nov. 12 at extension.psu.edu/volunteer-riparian-bufferplanting.

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Get Early Bird Film Festival Tickets through November 19

news briefs

Cumberland County Women’s Expo 2021

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he OLP Events 10th annual Cumberland County Women’s Expo will be held from 9 a.m. to 2 p.m., November 13, at the Carlisle Expo Center. Women of all ages and interests will enjoy a lively experience of shopping, inspiration and relaxation, and learn about healthy products and services.

Guests can connect with representatives from participating businesses and organizations offering products and services in home improvement, finances, health and wellness, beauty, nutrition, fitness, fashion, retirement living, leisure, entertainment and more.

The Women’s Expo will feature a health and wellness area sponsored by WellSpan Health. Entertainment and seminars include handwriting analysis, a cooking demonstration, women’s health and more.

Location: 100 K St., Carlisle. For more information, visit AGreatWayToSpendMyDay.com.

New Online Counseling Service

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ice Counseling & Wellness, LLC, opened in October and is accepting new clients online. Owner Caitlin Tice, MS, a licensed professional counselor and national certified counselor, offers online therapy with a local licensed professional. She says, “I specialize in working with adolescents, young adults, individuals with anxiety disorders and individuals that identify as a highly sensitive person and/or empath.”

This counseling can bring relief and hope for mental health concerns, and the video platform for counseling sessions is Caitlin Tice confidential and HIPAA-compliant. Clients can join a session from wherever they are most comfortable. Issues including anxiety, stress management, depression and other mood disorders, grief, life transitions, relationship conflict, LGBTQIA+, trauma, substance use and self-esteem.

For appointments and more information, call 717-204-4310, email Info@TiceCounseling AndWellness.com or visit TiceCounselingAndWellness.com. See ad, page 3.

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he fourth annual Wild & Scenic Film Festival, presented by the Alliance for the Chesapeake Bay, will take place virtually in January 2022, safely bringing beautiful cinematography and inspiring stories to viewers across the region.

Discounted early bird tickets are available through November 19.

The Alliance has brought communities in Maryland, Pennsylvania, Virginia and Washington, D.C., together by hosting the Wild & Scenic Film Festival since 2019, showcasing films that inform, inspire and ignite solutions and possibilities to restore the earth and human communities, while creating a positive future for the next generation.

Topics include nature, community activism, adventure, conservation, water, energy and climate change, wildlife, environmental justice, agriculture, Native American and indigenous cultures. The film festival is a natural extension of the Alliance’s mission to bring together communities, companies and conservationists to improve the lands and waters of the Chesapeake Bay watershed.

Early bird prices start at $25. All tickets come with five days of on-demand access.

For more information and registration, visit Tinyurl.com/AllianceFilmFestival.

coming in december

Uplifting Humanity plus: Boosting

Immune System

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mentatdgt /Pexels.com

health briefs

Lose Weight with Small Calorie Reduction A reduction of just 200 calories a day combined with aerobic exercise four times a week produced greater weight loss and better heart health in obese, sedentary adults than exercise alone or a 600-calorie reduction plus exercise, reports a new study in Circulation. Researchers from the Wake Forest School of Medicine, in Winston-Salem, North Carolina, tested 160 adults ages 65 to 79. Those that combined exercise with 200 fewer calories a day lost 10 percent of their weight, about 20 pounds, over five months. They had a 21 percent average increase in the aorta’s ability to expand and contract, a key indicator of heart health. Measures of aortic stiffness did not change significantly for the exercise-only group or the 600-calorie-reduction-plus-exercise group. Weight loss was similar for both calorie-reduction groups, even though one group consumed nearly three times fewer calories per day.

November 2021

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r.f ._.studio/Pexels.com

Healthy lifestyle factors such as exercise, proper diet, low body mass index and abstinence from smoking and drinking correlate with decreased cancer incidence, even in those with a high genetic risk, according to a Chinese study published in Cancer Research. The researchers calculated and applied the genetic risks for 16 cancers in men and 18 cancers in women to genotype information from 443,000 citizens from England, Scotland and Wales registered in a databank. Notably, 97 percent of patients in the study had a high genetic risk of at least one cancer type. Among patients with high genetic risk, the five-year cancer incidence was 7.23 percent in men and 5.77 percent in women with an unfavorable lifestyle. That compared with 5.51 percent in men and 3.69 percent in women with a favorable lifestyle, effectively moving them into an intermediate risk category.

Boost Kids’ Learning Abilities with Exercise yulianto poitier/Pexels.com

The right kind of exercise can help kids learn vocabulary better, suggests research from the University of Delaware. An article published in the Journal of Speech Language and Hearing Research reports that when 48 children between 6 and 12 years of age were taught new words before swimming, they scored 13 percent higher on a test of the words than children that did CrossFit-like exercises or colored pictures. Lead researcher Maddy Pruitt says that exercise is known to increase levels of brain-derived neurotrophic factor, a protein she describes as the “Miracle-Gro of the brain.” Swimming made a difference, she says, because it is an automatic movement, while the CrossFit exercises were new to them and required mental energy.

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A single dose of 100 milligrams of the compound L-theanine—the amount found in four cups of green tea—improved reaction times and working memory of men and women in new research from Japan’s Central Research Institute, in Shizuoka. In the doubleblind, placebo-controlled study, 69 adults that selfreported cognitive decline reacted more quickly to computer-generated promptings and answered more questions correctly after ingesting the compound compared to the placebo. anna pyshniuk/Pexels.com

Live Healthfully to Mitigate Genetic Cancer Risk

Boost Cognition with Green Tea Compound

Eat High-Flavonoid Foods to Reduce Cognitive Decline Eating foods high in flavonoids—the antioxidantrich plant compounds found in strawberries, oranges, peppers and apples—can reduce the risk of cognitive decline by 20 percent or more, reports new research published by the American Academy of Neurology. Researchers followed more than 78,000 people in their late 40s and early 50s for 20 years, asking them what they ate and to evaluate their cognitive skills.

They found that those foods with more flavones, such as yellow or orange fruits and vegetables and some spices, reduced cognitive decline the most, at 38 percent—the equivalent of being three to four years younger in age.

Anthocyanins, found in blueberries, blackberries and cherries, were associated with a 24 percent reduced risk of cognitive decline. “The people in our study who did the best over time ate an average of at least half a serving per day of foods like orange juice, oranges, peppers, celery, grapefruits, grapefruit juice, apples and pears,” says study author Walter Willett, M.D., a nutrition and epidemiology professor at Harvard T.H. Chan School of Public Health. “And it’s never too late to start, because we saw those protective relationships whether people were consuming the flavonoids in their diet 20 years ago or if they started incorporating them more recently.” trang doan/Pexels.com

health briefs

global briefs

Love Bugs

Storm Clouds

The Food Revolution—Miniaturized

courtesy of Google Maps

Lake Urmia, in Iran, has decreased in size by 50 percent from 2,085 square miles in the 1990s to 965 now, and the Department of Environmental Protection of West Azerbaijan is concerned that it may disappear entirely.

Scenarios like this are multiplying in the Middle East because the water table is becoming depleted. Persistent drought and high temperatures, in addition to poor water management and overuse, create a bleak outlook unless changes are made. A study by the Iranian Energy Ministry found the fate of the lake was more than 30 percent attributable to climate change.

Iran, Iraq and Jordan extract copious amounts of water from the ground for irrigation, and Charles Iceland, global director of water at the World Resources Institute, says, “They’re using more water than is available routinely through rain.” In Iran, a network of dams used by the agriculture sector uses about 90 percent of the nation’s supply. “Both declining rainfall and increasing demand in these countries are causing many rivers, lakes and wetlands to dry up,” Iceland says. As areas become uninhabitable in the future, political violence may emerge over how to share and manage rivers and lakes. Transboundary usage must be regulated and monitored if there is any hope to resolve the crisis.

It may come as a surprise to most Americans, but people have been eating insects (entomophagy) for thousands of years, and they are part of the diets of more than 2 billion people. The United Nations predicts that this rapidly growing industry could be worth $6.3 billion by 2030, so bug-based products may soon appear in local stores. Although Western food markets have excluded insects in favor of animal-based protein, insect-based foods offer many health and environmental benefits, especially in light of the pressures from climate change.

Insects produce 80 times less methane than cattle and use less space, feed, water, housing and maintenance.

One pound of beef requires 1,850 gallons of water, one pound of chicken uses 500 gallons and one pound of crickets requires one gallon. Nestlé and PepsiCo are conducting research and development forays into the field, and smaller, nimble startups are making plans to introduce new products. Names to watch include Mighty Cricket, Illegal Oats, Jiminy’s, Aspire (Exo Bar), BeoBia and FarmInsect.

Public acceptance is expected to be gradual. egor kamelev/Pexels.com

Water Shortage is a Global Problem

Kid Safe

Bye-Bye to a Nasty Pesticide aquir/AdobeStock.com

After a multiyear effort, the U.S. Environmental Protection Agency (EPA) has ruled that chlorpyrifos, a pesticide linked to neurological damage in children, including reduced IQ, loss of working memory and attention deficit disorders, can no longer be used on food.

EPA Administrator Michael Regan cites the action as an overdue step to protect children and farmworkers from dangerous consequences of the pesticide. “EPA will follow the science and put health and safety first.” The ruling will take effect in February 2022.

Patti Goldman, an attorney for Earthjustice, says, “Chlorpyrifos will finally be out of our fruits and vegetables.”

The pesticide has been sprayed on crops such as strawberries, apples, citrus, broccoli and corn since 1965. Up until 2000, it was used to kill ants, roaches and mosquitos.

The Natural Resources Defense Council notes that it will still be allowed for other uses such as cattle ear tags.

November 2021

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conscious eating

Eat Well to Feel Well thanksgiving fare that boosts mental health

by Christy Ratliff

jchizhe/AdobeStock.com

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cross America, people of all ages are struggling with mental health issues. Nearly one in five people is living with a mental health condition, and the number of people seeking help for anxiety and depression is skyrocketing, reports Mental Health America. According to the organization’s 2021 State of Mental Health in America Report, suicidal thoughts are increasing among both adults and children, and 9.7 percent of youth is experiencing severe major depression compared to 9.2 percent last year.

The highly contagious COVID-19 Delta variant has only exacerbated these mental health challenges.

The hope and help we seek may be as close as our own kitchen. Accumulating research shows that a diet rich in highly processed foods may increase the risk of developing or worsening various mental health conditions. But a nutrientbased diet rich in fresh fruits and vegetables; omega-3 fatty acids; nuts, seeds and legumes; whole grains, fresh herbs and spices; fish and olive oil, may help to support and enhance mental health. We can start this Thanksgiving by serving up healthier, nutrient-rich options to alleviate anxiety and depression, stabilize mood and promote mental health and wellness.

“The gut/brain connection helps us understand the food/mood connection,” explains Dr. Uma Naidoo, a Harvard-trained nutritional psychiatrist, professional chef, nutrition specialist and author of the national bestseller This is Your Brain on Food. “The enteric nervous system—that is, the nerves supplying the gastrointestinal tract—totals over 100 million neurons

and communicates directly with the brain, or central nervous system, by way of the vagus nerve, which is responsible for our ‘rest-and-digest’ response.

“It’s also vital to note that the gut contains the highest number of serotonin receptors, and the gut itself produces all the neurotransmitters that are also made in the brain, including serotonin, often called the happiness hormone. In turn, these neurotransmitters are implicated in sound mental health or potential problems when they are deficient.”

“What we eat affects mental health in many ways,” adds Amy Spindel, a functional holistic nutritionist in Plano, Texas, and founder of FoodWithThoughtNutrition.com. “Nutrient deficiencies can cause poor neurotransmitter production. Insufficient vitamin B6, folate and vitamin B12 can be implicated in depression and anxiety symptoms, as they are all needed for various stages of neurotransmitter production, especially serotonin, dopamine and GABA.” “Traditional sugary, high-carbohydrate foods promote unstable blood sugar and selectively feed inflammatory gut microbes,” Spindel says, suggesting that we skip the typical foods many of us associate with the holidays such as pecan pie, marshmallow-topped sweet potato casserole and canned cranberry sauce. “Blood sugar fluctuations cause the body to scramble in an attempt to re-regulate glucose, which may mean spikes of cortisol or adrenaline, as well as insulin. The end result can be depression and anxiety from excessive stress hormones and a glucose-starved brain.”

But making such changes, particularly during the holidays, isn’t easy. “If the thought of changing up the traditional Thanksgiving menu gives you pause, you are not alone—and this is why I believe in adding in habits (and in this case, dishes) which have a positive ripple effect on our bodies and our brain, allowing for a self-sustaining cycle in our lifestyle,” advises Naidoo.

“As a nutritional psychiatrist, I feel that we are more emotionally nurtured by a feeling of abundance in ‘adding’ new Thanksgiving dishes than thinking about this as ‘excluding’ foods,” she notes. “For example, tossing a fresh, folate-rich spinach and arugula salad with bits of antioxidant-rich strawberries, crisp roasted chickpeas and omega-3-rich olive oil adds color, flavor and a plethora of mood-nourishing ingredients to the dinner table.

Even adding extra veggies to existing dishes, such as allicin-rich garlic to green beans or extra celery and fresh herbs to stuffing, adds in powerful phytonutrients with gut-loving fiber.”

“Thanksgiving favorites that are ample in neurotransmitterproducing nutrients include turkey, shellfish, sweet potatoes and acorn squash, asparagus, leafy greens, oranges and green beans,” Spindel adds.

While it’s true that we cannot control a global pandemic or solve the mental health crisis in America with positive thinking alone, we can minimize our feelings of powerlessness and despair by making small but significant dietary changes—not just on Thanksgiving, but every day of the year.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

For recipes, see page 18 and “More Healthy Holiday Recipes,” page 32.

Make Thanksgiving Dinner a Healthier Treat

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by Sarah Glunz

he gut is a dynamic environment with direct connections to the brain. Eat a poor diet or ignore digestive issues and not only can the gut suffer, but so can our mental health. Research shows that taking steps like eliminating foods that are troublesome for the gut, adding a variety of fibrous foods, avoiding added sugar and refined carbohydrates, and incorporating a quality probiotic into a supplement regimen can make a difference with depression, anxiety and general cognition.

Unfortunately, those steps can feel impossible for someone already struggling with a health concern like depression. Addressing dietary changes can happen slowly, and while the small steps may not feel important, they add up to a significant difference in the health of our bodies and minds.

The same is true for holiday meals like Thanksgiving. Including dishes that we grew up with or just love because they taste good can also be important for our mental health, and balancing those favorite dishes with those that promote health, like fruits and veggies, is one example of a small step in the right direction.

Some fruits and veggies, like apples, firm bananas, garlic, onions, leeks and asparagus, contain prebiotics, a form of dietary fiber that provides fuel for probiotics, our healthy gut bacteria.

Increasing consumption of produce can also decrease systemic inflammation, another potential cause of mental health disorders.

For those struggling with irritable bowel syndrome, it may be necessary to first follow the low-fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAP) elimination diet to determine which foods with prebiotics are tolerated. After discovering which foods work best, adding them to holiday meals like Thanksgiving can be enjoyable —potato leek soup as a starter, roasted asparagus as a side dish and baked apples as dessert.

Sarah Glunz, MS, CNS, LDN, is the nutritionist at Natural Paths to Wellness, in Camp Hill. She is available for individual nutrition consultations and weight loss support. For more information about her Whole Body Reset, 6-Week Weight Loss and Rejuvenation Program, call 717-494-4500 or visit NaturalPathsToWellness.com.

See ad, page 2.

For baked apple recipe, see “More Healthy Holiday Recipes,” page 32.

November 2021

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Goat Cheese Appetizer with Honey, Fig and Pistachios

Spread chopped pistachios on a small plate. Roll goat cheese in pistachios to coat sides and top. Transfer to a serving tray and sprinkle whole pistachios on top and around the cheese. Drizzle honey over and around cheese log. Warm fig spread for 5 to 10 seconds in a microwave. Drizzle spread over cheese log or half of cheese log, as desired. Serve with whole-wheat crackers or chips.

Courtesy of Susan Randall. For more information, visit SimpleHealthyKitchen.com.

photo by Christy Ratliff

1 medium, fresh goat cheese log (about 11 oz) ¼ cup roasted pistachios, chopped ¼ cup honey (this recipe calls for 2 Tbsp; others call for ¼ cup) 1 to 2 Tbsp fig spread Healthy selection of whole-wheat crackers, vegetable chips, etc.

Buzz’s Fresh Herb and Apple Sage Stuffing

photo by Christy Ratliff

1 loaf bread, toasted (whole wheat (WW) or half WW, half French bread) ¼ cup unsalted butter 2 cups celery, chopped 1 large yellow onion, chopped 1 to 2 cloves garlic, chopped (to taste) 3 Granny Smith apples, chopped, with skin on ¼ cup sage leaves, chopped ¼ cup fresh rosemary, chopped 1 to 2 Tbsp fresh thyme, chopped 2½ cups reduced sodium vegetable or chicken broth 2 eggs 1 to 2 tsp salt to taste (may substitute nutritional yeast or fresh dill)

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Preheat oven to 350° F. Grease a large, 2-to-3-inch-deep casserole or baking dish. Toast bread and cut into 1-inch cubes. Set aside. Melt butter in a large pan. Add celery, onion, garlic, apples and fresh herbs. Stir to mix and cook until softened, about 10 to 15 minutes. Remove from heat and cool. Beat eggs in a large mixing bowl. Add bread cubes and apple/vegetable/fresh herb mixture into the egg mixture. Add broth and salt (or nutritional yeast or fresh dill) and mix well. Spoon stuffing into prepared casserole dish. Cover with foil and bake for 30 minutes. Uncover and bake for 20 to 30 minutes more or until golden-brown crust forms. Remove from oven, uncover and cool.

Courtesy of Buzz Spence. For more information on fresh herbs for emotional health, visit MotherEarthLiving.com.

Four Steps to a Good Death

by Ronica O’Hara

nikkizalewski/AdobeStock.com

O

n his deathbed, Apple founder Steve Jobs looked for a long time at his children, his sister and his wife, then moved his gaze to the space behind them. “Oh wow! Oh wow! Oh wow!” he gasped. No one can know for certain what he was experiencing, but his words point to the deep, mysterious potential of our final hours—the awareness of which can transform our life long before its end.

“An awareness of dying, of death, can wake us up to life. It helps us live a life that’s rich and full and meaningful. When we deny the truth of dying, we live less wholeheartedly, less completely,” says Frank Ostaseski, founder of the pioneering San Francisco Zen Hospice Project and author of The Five Invitations: Discovering What Death Can Teach Us About Living Fully.

The pandemic has 51 percent of us thinking more about our own mortality, a survey shows. The subject of death has been slowly opening up in America: TV programs like Six Feet Under and Alternative Endings: Six New Ways to Die in America present dying and grief more realistically; thousands of small conversational gatherings called “death cafes” are being held each year; people are designing their own funerals and choosing green burial sites; and the field of “death doulas” is emerging to help families navigate the legal and emotional shoals. Half a century after the release of Elisabeth Kübler-Ross’ seminal book On Death and Dying, palliative care to ease pain is offered by two-thirds of American hospitals, and Medicare funding for end-of-life hospice care has grown tenfold over the last two decades.

Yet for many, death remains the last taboo—85 percent of us have not discussed our last wishes yet with loved ones. Thousands of studies in the emerging field of experimental existential psychology have found that when reminded subconsciously of death, people tend to drive faster, drink harder, smoke more and get meaner to out-groups in attempts to lower their anxiety.

But when we look death squarely in the face, that anxiety recedes, the research concludes. Gratitude, self-honesty and the humility of recognizing our place in the larger whole are also proven antidotes. With less fear, we are better able to take the proactive, concrete steps that ease our passage—getting clear on our values and desires, having important conversations, attending to final decisions and opening to our spiritual process. Although death has its own ways and means, these four processes can make it more likely we will die as we would like to.

November November2021 2021

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Defining What We Value “Deeply con-

sider what your priorities in life are,” says Tarron Estes, founder and CEO of The Conscious Dying Institute, in Boulder, which has trained more than 6,500 doulas since 2013.

“Ask yourself, if I had only three months to live, what’s important to me spiritually, emotionally, physically? What do I still need to do or say?” She recommends Stephen Levine’s book, A Year to Live, for exercises and meditations for that process.

“Don’t wait until the time of your dying to discover what it has to teach you,” advises Ostaseski, who has sat beside more than 2,000 hospice patients in their last hours. “When I’m with dying people, the things that are important to them are not their spiritual beliefs, but are more about relationships—‘Am I loved? Did I love well?’ Those two questions are useful inquiries now. They help us to discover where value and meaning can be found.”

By applying our values to the dying process, we can start sorting through options.

Do we want to die at home or in a hospital?

What medical procedures will we accept or decline? What measures do we want to be

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taken to sustain our life? Who do we want to be at our side? And what do we need to say before that time?

Having Important Conversations

As daunting as the prospect of an end-of-life talk with family and friends may seem, it can start with simple words like “I want to talk with you about something important to me.”

Without spelling out our desires, death can become inadvertently medicalized: Nine in 10 of us say we want to die in our homes, but only two in 10 do. “The default systems are all to treat, treat, treat, until someone finally says, ‘No,’ so many people end up on a hightech conveyor belt to the ICU,” says awardwinning journalist Katy Butler, author of The Art of Dying Well: A Practical Guide to a Good End of Life. Among people that undertake such talks, 73 percent describe the experience as positive, reassuring and productive.

A downloadable Conversation Starter Guide (TheConversationProject.org) provides practical guidance for these critical conversations.

Attending to Medical and Burial Decisions Taking care of business—the paperwork aspects of death known as

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advance directives—spares loved ones from having to make tough decisions later.

A last will and testament precludes pain and infighting among family and friends.

A living will specifies what treatments are wanted under what conditions. A medical power of attorney designates a trusted person to make medical decisions if a patient is not capable. A Do Not Resuscitate order approved by a doctor means emergency medical workers are less likely to give CPR, which frequently causes trauma and broken ribs in elderly or frail patients. Either cremation or a burial can be decided upon; environmental options such as a forest burial in a wooden casket can be explored. Local hospice options can be surveyed in advance; nonprofits generally are rated better than profit-making groups.

Opening to the Spiritual Process

Whether or not we have religious beliefs to carry us through waves of loss and sorrow, death can spur spiritual insight. “In dying, we withdraw from our outer circles and come into the inner circles of our lives—the relationships that matter most to us,” says Ostaseski, who has worked four decades with hospice patients. “There’s a growing silence that has us becoming more contemplative and reflective. Our sense of time and space changes and we enter into a kind of free flow.

The boundaries we have lived by begin to dissolve, and we start to feel ourselves as part of something larger—not as a belief, but as a natural occurrence. Often people realize themselves to be more than the small, separate self they had thought themselves to be.”

Joan Tollifson, a Zen-trained spiritual teacher and author of Death: The End of SelfImprovement, concurs: “When the future disappears, we are brought home to the immediacy that we may have avoided all our lives. With no future left to fantasize about, the focus of attention may finally be fully on right Now, the only place where our life ever actually is. Really getting that ‘This is it,’ there may be a sudden recognition of the absolute preciousness and wonder of every simple ordinary thing and of the people around us, just as they are, with all their flaws and foibles. Old grudges and resentments often melt away, and love shines through.

“All the things which may have been part

of our self-image—independence, physical strength, cognitive sharpness, good appearance and so on—have either disappeared or are rapidly collapsing, which invites the discovery that none of that really mattered, that what we truly or more fundamentally are is not dependent on any of that.

“The greatest gift we can give to a loved one who is dying,” says Tollifson, is to “simply be present, listen, follow your heart, trust the process. Everything else will follow from that. There’s no right or wrong way.”

It can be difficult to know what to say to a loved one near the end, but hospice workers recommend five phrases that have deep healing potential, even if a person seems unconscious: “I love you,” “Thank you,” “Please forgive me,” “I forgive you,” and “Goodbye” or “Until we meet again.”

As Butler points out, the first four phrases can be said any time in our lives.

Increasingly in hospice care, loved ones are encouraged to sit with the body after the death, touching it, sharing stories, perhaps gently bathing it and dressing it in favorite clothes. “Touching the body, feeling the coolness, makes the death real to the family,” Ostaseski says. “Research shows that people that went through that process still grieved, but they were able to be with the emotion and not be overwhelmed by it.”

Facing the reality of death—as hard and heartbreaking as that can be—can free us to truly live life, said Jobs. After his terminal cancer diagnosis, he told Stanford students in a commencement address, “Remembering that I’ll be dead soon is the most important tool I’ve ever encountered to help me make the big choices in life.

Because almost everything—all external expectations, all pride, all fear of embarrassment or failure—these things just fall away in the face of death, leaving only what is truly important. Remembering that you are going to die is the best way I know to avoid the trap of thinking you have something to lose. You are already naked. There is no reason not to follow your heart.”

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

For more, see “Compassionate Grief Support,” page 32 November 2021

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inspiration

The Healing Power of a Hug

by Marlaina Donato

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

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jason stitt/AdobeStock.com

W

hen we were children, a hug helped to take the sting out of a skinned knee or quell first-day-of-school jitters.

In adulthood, hugs are not as plentiful or practical; many people lack partners or loved ones, and the gesture—both giving and receiving—is too often labeled as sentimentality. As we continue to move through life with pandemic restrictions, hugs can feel risky at a time when we need them the most.

A hug elicits a powerful shot of neurotransmitters like oxytocin, serotonin and dopamine, and we don’t necessarily need another human to reap the benefits. Wrapping our arms around a breeze-swept tree in the backyard or on a hiking trail can lower heart rate and set our brains abuzz with feel-good endorphins.

Earlier this year, the forestry service in Iceland invited people to cuddle up to trees to offset COVID-19 isolation and get in a good dose of forest bathing. Scientific research, including a study from Carnegie Mellon University, backs what unapologetic huggers have always known: Even the most casual embrace can help to lower stress, boost immunity and promote a better night’s sleep.

Cuddling up with a stuffed animal is a part of everyday life for 43 percent of American adults, with men taking the lead. Befriending a plush toy is part of some trauma recovery programs and has a soothing effect on those navigating the dark waters of grief, loss and chronic anxiety. Snuggling up under a warm, weighted blanket is also akin to a hug, and has benefits much like the real thing.

Holding and being held strengthens the body’s defense systems, as well as romantic partnerships, friendships and our relationship with ourselves. Opening our arms can foster the spiritual discipline of not only giving, but receiving—a vital requirement in self-care. In a time of chaotic uncertainty, isolation and change, hugs can be medicine; they can also be a powerful metaphor and reminder to remain open, willing and beautifully human.

business spotlight While the person lies on a specialized mattress, the Support Report generates a high-resolution image and provides a ComfortMap highlighting pressure points throughout the body.

New Eco-Friendly Line at Mattress 1st

L

by Lauren Sophia Kreider

ocal, family-owned Mattress 1st

by Interiors Home, with locations in Camp Hill and Lancaster, helps their guests find the perfect mattress to address their unique sleep needs. Their no-pressure approach includes spending time with a certified mattress specialist extensively trained in matching sleep issues with appropriate mattress sets and taking part in a Support Report Body Mapping System.

While the person lies on a specialized mattress, the Support Report generates a high-resolution image and provides a ComfortMap highlighting pressure points throughout the body.

“The system calculates the body’s pressure points and identifies the best level of comfort and support for each person’s body type and preferred sleeping positions,” explains Lois Schultz, manager of the Mattress 1st location in

Lancaster, Pennsylvania. “And it only takes a few minutes.” he ComfortMap, coupled with a comprehensive discussion of individual sleeping preferences, physical difficulties, past sleeping experiences and future needs, allows the specialist to narrow the broad selection of mattresses to a few select choices.

This fall, Mattress 1st adds Natural Dreams, a 100 percent natural, eco-friendly, non-toxic and hypoallergenic and petroleum-free mattress to its catalog. Natural Dreams uses an organic cotton cover and Global Organic Textile Standards-certified organic New Zealand wool.

The line’s breathability prevents body heat from building up throughout the night, while the highly elastic Talalay latex conforms to the body’s shape and size. “The Natural Dreams line provides an ultimate sleeping surface, lessening

the tossing and turning that allows for a deeper, undisturbed quality of sleep,” says Schultz. “It’s one of the most breathable mattresses available.”

Other brands available for purchase include Serta, BeautyRest, Aireloom, Tempur-Pedic, Mattress 1st and Scott Living by Restonic. Construction ranges from memory foam and hybrids to latex and handmade models. Adding an adjustable base to the mattress allows sleepers to raise their heads and feet to different levels for additional pressure relief and comfort.

Schultz encourages in-person visits to the store to experience firsthand the diverse selection of mattresses and superior service. “We want our guests to eliminate the mistakes and disappointment caused by online shopping or high-pressure stores,” reflects Schultz.

Certified mattress specialists are available, and though no appointment is necessary, those with physical limitations or that prefer a more private shopping session may call ahead to schedule a meeting with a mattress specialist.

“Health and wellness are two of the most important needs on the planet, and sleep is essential for both,” notes Schultz. “We are here to help guests improve the quality of their sleep and thus improve the quality of their lives.”

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November 2021

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healthy kids

Mindfulness for Stressed Teens School Programs Teach Healthy Coping Skills

by Erin Lehn

T

een stress levels often rival those of adults, concludes data collected by the American Psychological Association in 2017. This is especially true these days with the influx of social media expectations, political unrest and a global pandemic to contend with. Other daily pressures—such as relationship turmoil, bullying, academic challenges, unstable home lives and mood disorders—can add to the stressors. With all of these pressures, it’s no wonder many teens often tune out and turn toward their devices, getting fixated on other people’s lives or compulsively recording their own experiences, but not fully living them.

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A wealth of research has demonstrated that one of the most beneficial ways to help teens navigate the ups and downs of these tumultuous years is through mindfulness education. A randomized clinical trial published in the Journal of Consulting and Clinical Psychology in 2009 was one of the first studies that provided evidence of the effectiveness of mindfulness-based stress reduction treatment of adolescents.

Since then, there has been no shortage of research findings proving its benefits.

“In a nutshell, mindfulness is about being keenly aware of your life, in the present, versus the automatic tendency to ruminate about the past or worry about the future,”

NaturalCentralPA.com

says Gina Biegel, CEO and founder of Stressed Teens, a Campbell, California, business that has been disseminating mindfulness-based programs tailored to adolescents since 2004. “It’s noticing your thoughts, feelings and physical sensations in the present moment without harmful judgment.”

“Mindfulness is a practice in the art of aligning your energy, mindset and emotions,” says Tris Thorp, the San Diego-based author of Healing Your Heart and a Chopra Center-trained leadership coach. “When teens acquire the skills to better navigate what’s happening in the moment, they’ll have more opportunity available to them because they’re calm, centered and grounded.”

“The best moments come when a teen realizes their own wisdom, sees it emerge and is able to grow stronger as a result,” says Jem Shackleford, head of curricula for Mindfulness in Schools Project (MiSP), a leading nonprofit provider of mindfulness training for schools in the UK and internationally.

According to Biegel, a regular mindfulness-based practice helps rewire the brain when people focus on pleasant, beneficial and positive experiences. “For survival purposes, our brains are naturally wired to the negative, aka ‘negative selection bias’,” she says. “Thankfully, we can train our brains to be more tilted to the positive. In fact, just thinking of a positive memory for 12 seconds can create a benefit for your well-being.”

While there are multiple approaches to weaving mindfulness practices into a school setting, here are two highly effective practices. n Certify teachers in mindfulness training so they can deliver the materials directly to their students. “MiSP curricula are produced by educators that have many years of experience of what works in the classroom. They are also long-term mindfulness practitioners, giving them a unique perspective of how mindfulness can be used and taught effectively in school,” says Shackleford. n Implement a school-wide approach. Stressed Teens offers online mindfulness-based groups and one-on-one therapy and coaching sessions for teens, as well as professional instructor certifications and the Whole-School Mindfulness-Centered SocialEmotional Learning program. This approach, in which an entire school participates for a calendar year, is especially beneficial because everyone is going through the program at the same time.

“Typically, schools complete two lessons per week to fit the curriculum into one semester or one lesson per week to spread learning over two semesters,” Biegel says.

While teens can learn and practice these techniques alone, a whole systems approach that involves the family, school and community has been shown to have the biggest impact. “A teenager with a mindfulness practice can have a beneficial effect on other members of the household. However, there needs to be support from every angle in a teen’s environment for it to be sustainable,” says Thorp. “There’s so much evidence-based research and measurables that demonstrate how impactful these programs are in schools and communities. There’s a clear reduction in acting out, reduced conflict, and more participation and engagement.”

“Think of the ripple effect of possible benefits if the whole community and systems a teen are in are also learning and practicing mindfulness,” says Biegel. “Mindfulness-based methods also include and affect positive human values like gratitude, kindness, generosity, self-care, compassion and acceptance. Youth, parents and educators can all benefit from that.”

For more information, including free mindfulness-based resources, visit Stressed Teens.com, MindfulnessInSchools.org and TrisThorp.com.

Erin Lehn is a frequent contributor to Natural Awakenings magazine.

Mindfulness for Teens

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by Caitlin Tice

his simple mindfulness technique can help teens cope with stress and emotions by developing curiosity and nonjudgmental awareness when experiencing comfortable or uncomfortable thoughts and emotions. If needed, a parent or guardian can read it out loud to a teenage loved one.

“Begin by closing your eyes and taking deep, cleansing breaths. Scan each part of your body from the top of your head to the tip of your toes, naming each body part while consciously relaxing each one. Relax your jaw, lower your shoulders and take full, deep breaths. Notice and remember how your body feels when you are completely relaxed and at ease.

“Once completely relaxed, think of a situation that creates emotional or mental discomfort. Focus on all the things involved with the experience and visualize them. Immerse yourself fully into the situation, in your mind.

“Is there any physical sensation that you feel in your body when you think about the experience? Where is this feeling located in your body? Where is it exactly? If this feeling were a color, what color would it be? Describe the physical attributes of the feeling. Is it hot or cold? Does it move or stay still? Is it light or heavy? If this feeling were an object or an image, what would it be?” If time allows, draw the feeling on paper.

“Breathe. Affirm that this feeling is just a feeling. It is neither good nor bad. It is just a feeling. Feelings come and go like waves. They are visitors. The more we can relax, coexist with the feelings and be curious while observing them, the more we can learn from them and the easier they will pass.

“Once finished getting acquainted with the feelings, open your eyes and focus on the present moment.”

Caitlin Tice, MS, LPC, NCC is the owner of Tice Counseling & Wellness LLC. For more information, call 717-204-4310 or visit TiceCounselingAndWellness.com. See ad, page 3.

November 2021

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healing ways

Healthy Brain Strategies How to Prevent Cognitive Decline

benjavisa ruangvaree/AdobeStock.com

by Linda Sechrist

A

healthy brain performs mental processes known as cognition, which is the acquiring of knowledge and understanding by means of thought, experience and the senses. This includes functions and systems such as memory, learning, language, problem solving, decision making, reasoning and intelligence. The aging process, a stroke or a brain injury can cause a mild to severe reduction in healthy brain functioning resulting in impaired memory and concentration, and difficulty in learning new things or making decisions that impact daily living.

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Functional medicine experts focused on preventive health care agree on the ABC’s for optimizing the brain and protecting against decline: eating a healthy diet, exercising, reducing inflammation and stress levels, balancing hormone levels, cultivating healthy relationships and getting enough restorative sleep. With their expertise, they are helping to shift the old paradigm of inevitable aging and cognitive decline into a new one based on the brain’s neuroplasticity.

Harvard-trained neuroscientist Jill Bolte Taylor, author of the bestseller My Stroke of Insight and the recent Whole Brain Living, is a true poster child for demonstrating the brain’s neuroplasticity and ability to recover from a massive stroke. She writes about the congenital neurological brain disorder that became a problem when an arteriovenous malformation exploded in her brain’s left hemisphere. For four hours, she observed her brain functions systemically shutting down one by one. On the afternoon of her stroke, she could not walk, talk, read, write or recall any of her life. Eight years later, she was not only slalom waterskiing again, but also explaining to the world, “We are the life-force power of the universe, with manual dexterity and two cognitive minds. We have the power to choose, moment to moment, who and how we want to be in the world.”

Devaki Lindsey Berkson, author of Sexy Brain, a hormone formulator and former researcher at Tulane University’s estrogen think tank, advises, “Most people think hormones are sexy, reproductive things and when they get older, they’re relieved that they don’t have to think about

David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. them. Not true. The body has a virtual physiological internet system. Hormones are the email signals to most cells. While the robustness of hormones and their signals affects lungs, gut, kidney and vocal cord health, it especially affects the brain. Balancing hormones with bioidentical hormones is one solution.”

David Perlmutter, neurologist and co-author of Brain Wash, cites food as the biggest player in both brain and overall health in his books and PBS workshops. “Eating inappropriately causes intestinal permeability, resulting in inflammation, which in the brain, threatens good decision making—from deciding on the foods we eat to turning off our televisions at night, getting a good night’s rest, making sure that we exercise regularly and connecting with other people. Not good for the gut are dairy products, alcohol, highly processed foods that are low in fiber, high in sugar and refined carbohydrates, as well as antibiotics,” he says, adding that meditation and exposure to nature are powerful ways of reducing inflammation in the body and brain.

As explained by neurologist Dale E. Bredesen, author of The End of Alzheimer’s, stress leads to an increase in cortisol levels that can be toxic to our brains—in particular the memory— consolidating the hippocampus, one of the first structures affected by Alzheimer’s. Studies show that high stress levels can also contribute to brain fog, involving difficulty concentrating, forgetfulness and mental fatigue. The Bredesen Protocol, available from health practitioners and online, includes exercising, eating a plant-based diet, supplementing to reduce insulin sensitivity and optimize cognitive function, reducing both gut inflammation and exposure to toxins, treating pathogens and optimizing sleep.

HealthyBrains.org, Cleveland Clinic’s Healthy Brains Initiative, is an online resource center with information on how to manage brain health and create a brain span that matches a life span. It offers six pillars of brain health as explained by brain health experts, including exercise, sleep, relaxation, mental fitness and social interaction.

Supplementing for brain health should be done wisely, says Mark Hyman, author of Food: What the Heck Should I Eat? and director of functional medicine at Cleveland Clinic. He recommends at the very least taking a multivitamin and mineral supplement, omega-3, extra vitamins B3, B6 and B12, folate and a good probiotic that enhances the brain-gut relationship.

Mastery of the ABC’s in kindergarten is required as the foundation of language and a lifetime of learning. Living the fundamentals for a healthy brain can result in a brain span that equals our life span.

Linda Sechrist is a Natural Awakenings senior staff writer. Connect at LindaSechrist.com.

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natural pet

Honoring the Loss of a Pet Simple Ways to Grieve and Heal

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by Marlaina Donato

F

rench novelist Anatole France’s sentiment, “Until one has loved an animal, a part of one’s soul remains unawakened,” rings true for anyone that shares a love story with a beloved pet. Whether we lose a cat, dog, horse, bird or lizard, the final parting can be quite emotional. Society supports us with empathy and rituals of closure when we suffer the loss of a human love, but grieving an animal companion can be a uniquely silent passage. Surrendering fully to the mourning process, creating a joyful ceremony and celebrating the life of a loved one invites healing and solace.

Sacred Grief The animal-human alliance is hallmarked by the absence of emotional baggage, and is therefore capable of provoking grief that equals or exceeds losing a close relative. “This is a deep bond that is never judgmental on how we look, spend money or what we do for a living, as long as we love and nurture. And, in return, we receive undying, unconditional love,” says Pam Baren Kaplan, a pet loss grief counselor and life coach in Chicago.

Diane Stout, a pet parent and retired dog groomer in Paupack, Pennsylvania, knows the impact of this unconditional love, especially through life’s changes. “Long after a spouse has died and family have moved away to other lives and preoccupations, the family pet remains the faithful dinner or TV time companion,” she says. “A cherished pet is often the last true companion.”

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Cancelling appointments or taking time off from work after a pet’s passing does not connote emotional weakness. “Treat yourself with the same kindness you would show another person going through this difficult time,” advises Cheryl Wyatt, a certified grief companion at Lap of Love Veterinary Hospice, a national network of veterinarians that provides compassionate end-of-life care. “Allow yourself the time to do your mourning work. Tears are cleansing. If they happen to come 10 hours or 10 years from now, you have permission to shed them.”

Compassionate Transitions Loving an animal until the last goodbye includes relieving their suffering to the best of our ability. In-home euthanasia can

make a heartbreaking time more bearable for both pet and owner. “Providing beloved pets euthanasia at home differs from a clinical setting because it allows them to remain in their safe, happy place.

At home, the veterinarian can greet the pet family and provide the loved one’s peaceful passing wherever they are most comfortable—a favorite bed or spot on the couch—surrounded by all those who love them most,” explains Wyatt.

Pet funerals are becoming more common, and ceremonies are as unique as the animal remembered. Stories, poetry and memories can be shared by family and they can include a living memorial such as a tree planted in the animal’s name.

Stout, also an accomplished artist, finds joy in painting her pets that have gone and suggests “a scrapbook of pictures and memories, because a look back at puppy or kitten pictures can bring an instant smile.”

Kaplan agrees, “Creating what I refer to as ‘a legacy of love’ can be done by the entire family or by one person. This is a book that you put together with favorite photos of your pet and journal the story around the photo. This is a great way to include family member’s memories from their perspective.”

Choosing a unique, handmade vessel for ashes can honor an animal. Mary Jane Panebianco, owner of SpiritpetShop on Etsy.com, was inspired by the passing of a co-worker’s dog. “At the time, I worked in a mixed media art gallery, and she had one of our ceramic artists create her dog Sandy’s memorial urn. It was beautiful and so well done. I did some research on the pet industry, and everything I found was so commercial and mass-produced.

I knew pets and their owners deserved another option.”

Panebianco works with a small number of award-winning American artisans and accepts custom orders for handcrafted urns. “Many of my pet parents have told me how having a beautiful memorial for their beloved pet helps them make peace with their pet’s passing. It’s the last thing you will do for them.”

In the beginning and in the end, it’s all about the love. For Stout, it’s what animals teach us. “To play and dance often, to give unconditional love, loyalty and friendship, to find joy in the little things, and that life is too often short.”

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

Share your ideas in our Natural

Awakenings Reader

Advice for the Bereaved Cheryl Wyatt, of the Lap of Love Veterinary Hospice, recommends:

your beloved pet. Leave it up for as long as you like.

n Set aside some time each day to be alone in a quiet place to give yourself space to grieve.

n Continue to speak to your loved one, sing to him/her whatever brought you joy in being together.

n Honor the memories.

n Wear a piece of jewelry that bears your pet’s name or contains a small amount of his/her remains.

n Write out your emotions freely in a journal; compose a poem or letter to your pet. n Light commemorative candles in his/her honor. n Create a memory table—include all of the things that remind you of

n Join an online group or meet in person with other people that are going through the mourning process. n Don’t let people that don’t grasp the depth of the human-animal bond tell you how you should feel.

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calendar of events

benefits of developing a personal gratitude practice.

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

TUESDAY, NOVEMBER 2

Shamanic Journey for Clarity and Healing – 6-7:30pm. No experience necessary. Experience a journey to meet your Spirit Guides and Animal Helpers to receive messages and healing. $10. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Register: MellaLunaStudios.simpletix.com.

The Next Chapter Book Club: The Turquoise Ledge by Leslie Marmon Silko – 4-5pm. Immerse yourself in indigenous culture with a fall read by an award-winning Native author. Elizabethville Area Library, 80 N Market St, Elizabethville. 717-2344961 x 6 or dcls.org/adultevents.

FRIDAY, NOVEMBER 12

FRIDAY, NOVEMBER 5 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. Space limited. $25. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Pre-registration required: MellaLunaStudios.simpletix.com.

you stretch and breathe in this gentle yoga class suitable for all levels. Bring own mat and/or large towel. $10. 1925 McClures Gap Rd, Carlisle. Mella Luna Studios: 717-486-7823.

SATURDAY, NOVEMBER 6

SUNDAY, NOVEMBER 7

savethedate SATURDAY, NOVEMBER 6 Intuitive Gemstone & Tarot Readings – 9am5pm. Gemstone readings are a spiritual and empowering way to rediscover your inner power by working with the subconscious and conscious energy of the mind. Tarot card readings uses tarot card to gain insight into the past, present or future. Sessions can be split between gemstone and tarot readings. $60/60 mins. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717-892-5779 or AscensionHolistics.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. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.

Inner Peace Holistic Expo – Nov 6 & 7. 10am6pm, Sat; 10am-5pm, Sun. Holistic and natural products and services for a healthy mind, body & home, spiritual readings, crystals & gemstones, jewelry, massage, reiki, CBD products, pet wellness and more. $5/weekend, free admission for veterans.

Hamburg Field House, Pine St, Hamburg. 610-4011342. InnerPeaceHolisticExpo.com.

Outdoor Yoga at The Winery at Long Shot Farm – 1-2pm. Enjoy the beautiful scenery while

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.

TUESDAY, NOVEMBER 9 Psychic Readings – 12pm. 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.

Easy Healthier Dinners – 6-7pm. Dana Eisenstein, Integrative Health Educator, offers recipes and dinner ideas from a whole foods’ perspective. Substitutions for those with allergies will be provided.

Attend virtually via Zoom or at Kline Library, 530 S 29th St, Harrisburg. 717-234-4961 x 6 or dcls. org/adultevents.

WEDNESDAY, NOVEMBER 10 Research Like a Pro – 4-5pm. Learn how to access credible and accurate information using Gale Databases, a research tool available to Library members at no cost and use different techniques to improve your search results. Attend virtually via Zoom. 717-234-4961 x 6 or dcls.org/adultevents.

Developing a Gratitude Practice – 6-7pm. Leslie Avila, local Yoga Master and host of the DelightFull Perspectives podcast, will share the importance and

Stone Wire Wrapping – 6pm. Learn wire wrapping techniques and create a pendant. Choice of stone and all supplies provided. $15. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Pre-registration required: 717-643-1404.

TheCenterOfBalanceLLC.com.

SATURDAY, NOVEMBER 13

savethedate SATURDAY, NOVEMBER 13 Cumberland County Women’s Expo – 9am2pm. The Women’s Expo brings together women of all ages for shopping, entertainment, education, information and demonstrations. $5/ at door, free/pre-register online. Carlisle Expo Center, 100 K St, Carlisle. 717-285-1350.

AGreatWayToSpendMyDay.com.

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

SUNDAY, NOVEMBER 14 Chakra Alignment Workshop – 9am-12pm. Learn what the chakras are, how they work and why they are important. Gain the tools to use your chakras to balance your body, mind and spirit. $150; includes a set of Chakra Gemstones. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717-892-5779 or AscensionHolistics.com.

Joan Y. Leopold Children’s Book Week Celebration – 2-3pm. Award-winning, author-illustrator Cozbi Cabrera will talk about her book, Me and Mama. Families will receive a copy of the book to keep. Attend virtually via Zoom. 717-234-4961 x 6 or dcls.org/cbw.

coming in the december holiday issue

Boosting Immune System plus: Uplifting Humanity

30

South Central PA

NaturalCentralPA.com

TUESDAY, NOVEMBER 16

classifieds

Voracious Video Gamers – 4:30-6:30pm. Join us for a virtual gaming session of Mario Golf Super Rush. You’ll need a Nintendo Switch and copy of the game to participate. Copies of the game are available to borrow. Attend virtually via Zoom.

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

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.

THURSDAY, NOVEMBER 18

BOOKS

Holidays Arrival Events – 10am. Arrival of fresh wreathes from the award-winning The Wreathery, Chambersburg. Will be selling them until Dec 18. Exception: closed on Thanksgiving Day, Nov 25. Awesome sales and events planned starting Nov 26. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. 717-643-1404.

TheCenterOfBalanceLLC.com.

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

FRIDAY, NOVEMBER 19 3rd in the Burg: Bad Art Night – 5:30-7:30pm.

Forget perfect and aim for appalling. All supplies provided for you to create lousy paintings, bizarre sculptures and abysmal collage. The worst will win a horrible prize. McCormick Riverfront Library, 101 Walnut St, Harrisburg. dcls.org/adultevents.

SATURDAY, NOVEMBER 20 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.

Glass Fusing Class – 11am. Learn basic fusing techniques and create a one-of-a-kind 2” by 1 1/2” pendant or pen. Make a second one $10 additional cost. Design piece in morning and pick up fired piece at 4pm. $20. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Pre-registration required: 717-643-1404. TheCenterOfBalanceLLC.com.

SUNDAY, NOVEMBER 21 Reiki II Training – 10am-5pm. With Sharon Askey. Continue the healing journey and work on deeper emotional and mental levels. Receive 3 new symbols and attunements and learn how to send reiki energy using distance healing. Prerequisite: Reiki I. $222. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.

SATURDAY, NOVEMBER 27 Small Business Saturday: Alta View Wellness Center – 11am. Join Alta View practitioners for mini-sessions, gift certificates, shopping and more.

Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. 717-221-0133. AltaViewWellness.com.

The True School Is Life – Books for conscious living such as: Recognize and Heal Yourself through the Power of the Spirit; Living and Dying to Keep on Living; Cause and Development of All Illness; The Life I Chose Myself… and much more. 20% off with coupon code: OFF20. 1-844576-0937. Gabriele-Publishing-House.com.

BUSINESS OPPORTUNITY

ongoing events

tuesday Meditative Yoga – 10-11am. With Nancy Bie. Suitable for all levels. In this class move through gentle yoga poses, use breath work, and relax in the stillness of yin poses to create a meditative state. $10.

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

Align & Unwind Yoga – 6-7pm. All levels welcome; small group class. This style focuses on your body alignment and relaxation. Give your body some TLC, bring your mat and come flow with us. $20/drop-in; discounted multi-class passes available. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717-892-5779 or AscensionHolistics.com.

Anime Club – 4-5pm. Join us virtually on The Library’s Discord server to discuss your favorite anime and manga with others who like the same thing. Will not meet on Thanksgiving, Nov 25. 717-234-4961 x 6 or dcls.org/teenevents.

Align & Unwind Yoga – 6-7pm. All levels welcome; small group class. This style focuses on your body alignment and relaxation. Give your body some TLC, bring your mat and come flow with us. $20/drop-in; discounted multi-class passes available. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717-892-5779 or AscensionHolistics.com.

Digestive disorders like IBS, Crohn’s, heartburn, elimination disorders and more; Women’s disorders like endometriosis, prolapse, infertility, PMS, depression with menstruation, as well as others; Men’s disorders like BPH, prostatitis, kidney disorders, some cases of infertility.

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.

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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.

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Bee Present Wellness November 2021

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More Healthy Holiday Recipes

Help boost mental health with GreekStyle Green Beans (Fasolakia Lathera); and Seluisauganasda Cherokee Cornmeal Cookies; plus Easy Baked Apples, a favorite from Sarah Glunz, Nutritionist at Natural Paths to Wellness in Camp Hill.

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Create two great benefits for your lawn – nutrition and weed control. Rachel Benbow, owner of The Roots of Health in Harrisburg, shares why and how to turn fall leaves into free nutrient-rich fertilizer to enhance grass quality and reduce fertilizer costs.

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Mulching Leaves

fit body

eco tip

Sacred Dance

Microplastics

Dance is good for physical and mental health. Spiritinfused dance plus ecstatic and yogainspired dance fortify the body’s intrinsic life force.

Plastic micro particles are contaminating waters, air, soil and even snow globally, a n d a re s h ow i n g up in the foods and beverages we consume. Find out how to avoid ingesting microplastic.

wise words David Crow on Natural Medicine

The author of In Search of the Medicine Buddha discusses why we need plants to survive, seeking natural alternatives, the use of plants for healing and more.

NaturalCentralPA.com

community resource guide

DENTISTRY – HOLISTIC

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 31.

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. See ad, page 15.

COUNSELING TICE COUNSELING & WELLNESS LLC

Virtual Office, based in Hershey 717-204-4310 TiceCounselingAndWellness.com Online counseling for adolescents, young adults and adults. Work through mental health challenges with local, licensed professional on confidential video platform. Share concerns in warm, nonjudgmental environment. See ad, page 3.

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.

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

Provides full service family dental care, mercury-/metal-free options, fluoride-free, safe mercury removal, biocompatibility testing for dental material sensitivities, in-office ozone treatments, clear aligner orthodontics, Bruxism/tooth grinding guards. See ad, page 11.

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

Provides full service dental care, mercury/metal free, including s a f e r e m o v a l o f m e r c u r y.

Biocompatibility testing for individual choice of materials; use of ozone for protection. See ad, page 11.

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 27.

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 20.

MATTRESSES NATURAL/ORGANIC MATTRESS 1ST

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415 Simpson Ferry Rd, Camp Hill • 717-686-4000 3130 Columbia Ave, Lancaster • 717-399-2000 Mattress1stByInteriorsHome.com Organic and natural bedding free from irritants, allergens, pressurepoint discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 13.

November 2021

33

NUTRITION

METAPHYSICAL

WEGMANS FOOD MARKET

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 9.

NATUROPATHIC HEALTHCARE NATURAL PATHS TO WELLNESS

Leia Anderson, BA, MS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Leia is part of a unique, collaborative naturopathic practice in central PA. Her passion is providing safe, effective and individualized care for the whole family. See ad, page 2.

NATURAL PATHS TO WELLNESS

Heather DeLuca, BS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Heather is part of a unique, collaborative naturopathic practice in central PA. She provides a safe, effective and affordable alternative to conventional health care. See ad, page 2.

NATURAL PATHS TO WELLNESS

Jessica Shoemaker, BS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Jessica is the owner of Natural Paths to Wellness where nutritional therapies, alternative modalities and functional medicine testing are combined to create an individualized holistic approach to health. See ad, page 2.

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

NUTRITIONIST NATURAL PATHS TO WELLNESS

Sarah Glunz, MS, CNS, LDN 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Sarah will design your optimal nutrition plan for managing your 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.

Dianne Wagman, President 2519 S Queen St, York 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

Ashlyn Zikmund, BS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com

Zang PT is proud to help people regain an active lifestyle. Eliminate the need for pain, medication, injections and even frequent doctor’s visits. See ad, page 12.

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.

Don’t believe everything you think.

Thoughts are just that. Thoughts. ~Allan Lokos South Central PA

REIKI BY RICKIE

Rickie Freedman, ReikiSpace & Learning Place 2793 Old Post Rd, Ste 10, Harrisburg 717-599-2299 • ReikiByRickie.com Rickie Freedman, Reiki Master/ Teacher, P.T., offers the Gentle Touch, Deep Healing and Balancing of “Reiki by Rickie” sessions, as well as unique Therapeutic Massage including Indian Head Massage and Chakra Foot Massage. She teaches Reiki classes and workshops on stress management, positive attitude and more. See ad, page 11.

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.

PET NUTRITION HOUNDS N HERBS, LLC

NATURAL PATHS TO WELLNESS

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REIKI

NaturalCentralPA.com

THERMOGRAPHY ADVANCED THERMAL IMAGING

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

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

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

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

WELLNESS GRACEFULL HEART

Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com Gracefull Heart offers many services to assist in maintaining wellness: Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, reiki sessions, aura photography and AmpCoil™ sessions. We offer reiki classes and a diverse schedule of workshops. See ad, page 9.

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Did you know Sonnewald has been grinding grain into flour for our friends and neighbors for 66 Years? ... and we still provide this unique service today!

Purchase $50 or more on Sat. Nov. 27, 2021 only and receive a $10 coupon towards a December purchase of $50 or more*

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4796 Lehman Road • Spring Grove, PA 17362 717-225-3825 • www.sonnewald.org 36

South Central PA

NaturalCentralPA.com

11/21