November 2023 Natural Awakenings South Central PA

H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

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Plant-Forward

FESTIVE FOODS

Holiday Workouts A RICH LIFE with LESS

STUFF

Eco-Living SOUTH CENTRAL PA | NaturalCentralPA.com

NOVEMBER 2023

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

6416 Carlisle Pike, Ste. 2000 • Mechanicsburg, PA 17050 • (717) 791-4500 2

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November 2023

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HEALTHY LIVING HEALTHY PLANET

SOUTH CENTRAL PA EDITION

letter from publisher

Boxes and Boxes of Stuff

Publisher Dave Korba Editors Martin Miron

Theresa Archer Design & Production C. Michele Rose

Steffi K. Kern Office Cats Jasmine and KJ

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

NATIONAL TEAM CEO Kimberly B. Whittle National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofreader Melanie Rankin Design & Production Gabrielle W-Perillo National Advertising Lisa Doyle-Mitchell

CONTACT US Natural Awakenings Publishing Corporation 350 Main St, Ste 9B, Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com

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A house is just a place to keep your stuff while you go out and get more stuff. ~George Carlin

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ourteen years ago, I transitioned from my job, sold my home and stored a house-full of furniture and boxes in my dad’s basement; I joined the family of Natural Awakenings publishers and moved into a small apartment near Harrisburg to launch this magazine. While that furniture is currently in use, many of those boxes—with contents untouched for 14 years—are still waiting for me to sort through them. I moved some of the unpacked boxes with me, to and from several apartments over several years, and then back to my dad’s basement, where they sit today, still waiting to be opened and their contents assessed and handled accordingly.

When I recall and visualize how I moved boxes from house to apartment to house, several times without even opening them, it is laughable and downright comedic. Visit Tinyurl.com/CarlinsStuff to see George Carlin’s five-minute classic standup routine about the importance of “Stuff ” in our lives.

Although I’m currently doing my best to streamline my possessions, lighten my physical and carbon footprint, live a more eco-conscious lifestyle and transition to a more minimalistic approach, I am challenged daily by how much stuff has accumulated in my house and my life. I wonder what it would be like to live with only essential possessions and the impact it would have on my mental health, creativity, productivity and happiness.

These days, when I hear the word minimalism, a distinct visual image comes to mind. A recent 60 Minutes episode featured music producer Rick Rubin in his Malibu music studio, Shangri La. The now sparsely appointed bungalow, clean, bright and open, gained original notoriety in the 1960’s when Bob Dylan and The Band recorded there. In addition to the appealing simplicity and stark appearance of the minimalist decor, the space is ultra-conducive to minimizing distractions and fostering creativity.

Visit Tinyurl.com/ShangriLaTour.

I spoke with my sister recently, and our conversation turned to how we are both focusing on eliminating clutter in our households and lives. I’m guessing many of you are nodding in agreement that the elimination of clutter is something you are also considering or in the midst of doing. After all, decluttering and shifting toward minimalism can simplify physical, mental and emotional spaces, leading to a more organized and fulfilling life. By reassessing the true significance of sentimental items and adopting intentional consumption, we can create an environment that fosters clarity and well-being, clearing the way for us to feel good, live simply and laugh more.

Dave Korba, Publisher

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Contents

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

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14 PLANT-FORWARD

14

HOLIDAYS

Festive Foods Everyone Will Crave

18 HOLIDAY WORKOUTS Tips for Staying Motivated

20 THE JOYS OF MINIMALISM

A Rich Life With Less Stuff

22 GREEN FITNESS

28

Choosing an Earth-Friendly Gym

24 LUNG MAINTENANCE 101 Natural Strategies to Breathe Easier

26 THE MAGIC OF PARENTCHILD SYNCHRONY

How Skin-to-Skin Contact Helps Development

28 RESPONSIBLE PET ADOPTION

30

Guarantee a Forever Home for a Furry Friend

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30 A PEBBLE OF KINDNESS IN THE STAGNANT POND

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

DEPARTMENTS 8 news briefs 12 health briefs 14 conscious eating 18 fit body 22 green living 24 healing ways 26 healthy kids

28 natural pet 30 inspiration 31 calendar 33 online

exclusives 35 resource guide 39 classifieds November 2023

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Be Here Now Undergoes Expansion

news briefs

Complete Two Herbal Courses at Once

photo credit: Susanna Reppert

usanna Reppert, of The Rosemary House, is starting a10-month immersive herbalism course in January 2024. It combines herbal pioneer Rosemary Gladstar’s Science and Art of Herbalism correspondence material with Reppert’s years of herbal experience. All participants will receive Gladstar’s course Practical Herbalism ($375 value), a blend of extensive information and full sensory experience in the classroom and the garden.

A Way of Life Practical Herbalism Course teaches not just medicinal herbalism, but dips into gardening, culinary and lifestyle tips with herbs. Reppert is a sixth-generation herbalist, a student of Rosemary Gladstar and a graduate of David Winston’s School of Herbal Therapeutics.

Cost is $1,250 if preregistered by Dec. 1. Location: 120 S. Market St., Mechanicsburg. For more information, call 717-697-5111, email TheRosemaryHouse@aol.com or visit TheRosemaryHouse.com. See ad, page 10.

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new Penn State Extension Mental Health webinar series ongoing through December 4 explores mental health and offers strategies. From stress to grief to addiction, understanding mental health is crucial when faced with difficult times.

Emotional Overload, on November 6, will cover self-help strategies to reduce symptoms of anxiety and depression during stressful times.

Grief and Loss Every Day, on November 13, looks at grief as a response to life transitions.

Understanding Addiction, on November 20, explores the science and the human story behind addiction.

Fostering Mental Health in Youth, on November 27, focuses on techniques for helping young people navigate difficult times and develop positive coping skills.

Building Resilience, on December 4, teaches how resilience relates to healthy coping, new skills for building resilience and applying information to at least one life situation or challenge.

Admission is free with registration at Extension.psu.edu/mental-wellness-series, and participants receive access to webinar recordings.

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Penn State Free Webinars

ndrew Acklin, of Be Here Now Personal Training (BHN), has expanded to twice the size and taken over the first floor of the building, adding more workout space, room for additional clients and equipment, and the introduction of a new holistic group training program that provides a greater sense of community, fun and affordability.

BHN provides training to help people lose weight, ditch pain and get their energy back. Group classes are available and individuals can also schedule a personal training consultation. “Whether it’s weight loss, strength training or addressing pain and posture, we created our training programs to address your individual needs with holistic health in mind,” says Acklin. “BHN is the only holistic training facility in the area, and certainly the only holistic training facility, that specializes in women’s weight loss with a first-month money-back guarantee if the client does not like the service for any reason.”

Location: 701 N. Mountain Rd., Harrisburg. For more information, call 717-5145630, email Drew@beherenowhbg.com or visit BeHereNowHBG.com. See listing, page 36.

photo credit: Drew Acklin

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Learn Acupuncture Fast

Celebrate the Caregivers

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ohanna Lynn Holistic Health will celebrate National Family Caregivers Month from 10:30 a.m. to 2:30 p.m., November 18, at Just Plain Yoga, with the theme #caregiversconnect. Owner Johanna Geister MS, RN, RYT, says, “Caregiving can be one of the most difficult jobs, and it can take a toll on the physical, emotional, mental and spiritual health of someone who has the role of a caregiver. This event is an opportunity to promote self-care and wellness, educate caregivers, create community, raise awareness of caregiving concerns and ultimately, increase the support for caregivers.”

She advises, “We invite any and all caregivers to this mini-day retreat where you may come for a little time away to experience relaxation, ease some of the burden you may be feeling and learn from previous caregivers on how to promote health and well-being for yourself and for those around you.” Lunch will be provided

by Healthy You Café and is included in the cost of the event.

avid A. Frederick Ph.D., D.Sc., ND, of the World Institute of Complementary and Alternative Health Sciences, will offer class two of his five-class Chinese Meridian Therapy Certification Course on December 2 and 3 at the Hampton Inn. Those that missed the first class in October may view it on DVD. He says, “This is a once-in-a-lifetime opportunity to learn Chinese needle-free acupuncture using state-of-the-art techniques and tools. What you will learn in the first weekend is what other schools don’t teach you in six months! A traditional acupuncture school can cost up to $65,000. This course is an equivalent to a two-and-a-half-year school in traditional acupuncture.

“No needles, therefore no licensing needed. You will learn the three lasers used, cupping, Homeopuncture, tei shin for Surround the Dragon and percussion methods. You will be able to treat animals with success. You will learn a variety of acupuncture points for stress, anxiety, fibromyalgia, migraines, digestive issues, chronic pain, cancer support and much, much more!”

Students receive a comprehensive manual with color charts including the Five Element system, Day-Time Calendar, 14 meridian channels, full body points in color and more.

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photo credit: Just Plain Yoga

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Cost is $250 per class. Location: 1550 Mt. Zion Rd., York. For more information, call 717344-0075 or email DocDaveF@WorldInst.com. See listing, page 39.

Cost is early bird $40; after Nov. 15, $50.

Location: 300 Corporate Center, Unit 102, Camp Hill. For more information, call 717975-9642, email jlholistichealth@gmail.com or visit JustPlainYoga.com/events.

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news briefs

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In-Person

Coming in January 2024

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

he new Zen & Now Wellness Center is scheduled for a soft opening on November 27 at 6009 Allentown Boulevard, in Harrisburg.

Check the website for updates. Owner Rhonda Giddings Rhonda Giddings says, “It is a new venture in healing and wellness for the community that promises to be a one-stop-shop for traditional Eastern herbal medicine, halotherapy, acupuncture, massage and more.”

Gidding explains, “The premise is based upon the archaic idea of an apothecary. In the middle ages, this meant a shopkeeper, especially one that gathers, stores, compounds and sells herbal and other elements for the health and betterment of the people they serve. The space will help empower patrons to change toward the optimum they seek—never replacing their primary care physician and medicine, but adding the individualized touch to their personal situations.” When people are empowered advocates of their own health and wellness, they become their own apothecary.

photo credit: Rhonda Giddings

New ApothecaryBased Wellness Center

For more information, call 717-657-1951, email ZenAndNow2022@outlook.com or visit ZenNowWellness.com. See listing, page 35.

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ennifer Rabenstein, owner of Spiritual HeArts LLC, is gathering artists and those that appreciate the arts to come together to inspire, support and connect with the community. The Jennifer Rabenstein first meeting was held in October, and future meetings will be scheduled quarterly going forward. She says, “Everyone deserves a chance to create and/or experience art.”

As a board member of the Dillsburg

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photo credit: Jennifer Rabenstein

Dillsburg Art Advisory Collective

Arts Council, Rabenstein is taking the lead of the Art Advisory Collective. Anyone interested in the arts can get involved in inspiring ideas, being spotlighted and supported, helping create events or running them. “We will casually get together at various locations to be determined to mingle, network and stir up inspiration we can paint the town with!” says Rabenstein, who is trained in yoga, reiki, reflexology, sound healing, crystals, shamanic work and more. “Let’s create a life we love!”

Location: 239 Gettysburg St., Dillsburg.

For more information, call 717-756-7079, email spiritualheartsllc@yahoo.com or visit spiritualheartsll.com and DillsburgArts.org.

See listing, page 39.

Brownhaven Photography, LLC

Animal-Assisted Energy Healing

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awn Tule, LCMT, owner of Mella Luna Healing, asks, “How would you like to include your animal in your healing journey?” She is providing a new Dawn Tule and Callie service, AnimalAssisted Energy Healing, and offers a 20 percent discount for new clients.

“Our animal’s presence is a great comfort to us, and for many of you who have experienced an animal communication session with me, they have amazing insight into our lives and the areas within us that need healing. The relationship between you and your animal will take the healing and compassionate support you receive to a deeper level. The potential for healing in this powerful space is unlimited!” advises Tule.

During an Animal-Assisted Energy Healing session, clients are invited to bring an animal friend or a hard copy photograph. “I’ll connect in with that animal and set an intention to work with them in partnership for your highest healing potential,” she says.

Location: Holly Springs. For appointments In person or online via Zoom and more information, call 717-486-7823, email dtulemassage@yahoo.com or visit MellaLunaStudios.abmp.com. See listing, page 35.

November 2023

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health briefs

Andrey_Popov/shutterstock.com

Muscle loss can have a significant impact on a person’s quality of life, leading to decreased mobility and strength. A study published in the Journal of Acupuncture and Meridian Studies offers evidence that acupuncture may stimulate muscle regeneration and preserve muscle health, thus serving as a potentially noninvasive solution to muscle atrophy.

The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine. The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.

Crystal Cove Collective

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gems · minerals · crystal skulls · jewelry · fossils metaphysical items like sage and singing bowls Custom-made pieces available.

Classes · Healing Sessions Card & Psychic Readings

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Crystal Cove Collective

Ben Schonewille/shutterstock.com

Acupuncture to Boost Muscle Health

Promising Developments for Artificial Kidneys According to a paper published in Nature, researchers have made significant strides in the development of an artificial kidney. This exciting breakthrough offers hope for patients on waiting lists for transplants.

Engineered using human stem cells, the new artificial kidney can filter blood and produce urine just like a natural kidney. The biohybrid device combines microchip filters and living kidney cells, leveraging the body’s natural blood pressure for filtration. Its potential to mimic the function of a real kidney without the need for dialysis or immuno-suppressive drugs might render it a gamechanging alternative to traditional kidney transplants and dialysis treatments.

While the artificial kidney has shown promise in initial animal tests, there is still a long journey ahead before it can be safely implanted in humans.

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Vitamins May Improve Memory

Massage Can Break the Cycle of Pain Pain can cause time off work and relationship and money concerns, creating a cycle that repeats and can go back and forth. Chronic pain is a leading reason for the body to become less active, which leads to stiff joints and weak muscles. General movements become more difficult, and many activities become prohibited. Pain causes sleeplessness, fatigue and tiredness, and as a result, stress, depression, irritability and anger can develop that may lead to weight gain or loss, negative thinking and anxiety.

Regular, appropriate massages can directly decrease stress, anxiety and pain. It can help increase blood flow to muscles and joints to allow more flexibility and activity, giving muscles a chance to become stronger. Massage also helps with relaxation, which may assist in better sleep. A qualified massage therapist will collaborate and develop a plan personalized for specific needs. Massage is an integrated approach and will complement other resources to help manage pain.

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

Taking multivitamin supplements may improve memory in older adults, according to a study published in The American Journal of Clinical Nutrition. The randomized, controlled trial involved 3,562 individuals 65 and older that were given either a placebo or a daily multivitamin supplement and evaluated after one year. Those that took multivitamins had better memory performance compared to the placebo group.

While further research is needed to understand how and which vitamins affect memory, the study suggests that these supplements are safe, accessible and beneficial for older adults looking to maintain cognitive function.

If a metal does this to your skin...

Imagine what it will do implanted inside of your body?

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conscious eating

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plant-forward menu can be one of the best gifts that a host can give this holiday season. It is also more likely than ever that guests will welcome a celebration menu filled with vegetables and fruits.

A 2023 survey by the International Food Information Council found that six out of 10 people reported eating a more plant-based diet to be healthier. “About 20 years ago, there might be one or two people at a party who followed a plant-forward diet. Now, we have to plan our menus to have more plant-based options,” notes Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”

Foxys Forest Manufacture/shutterstock.com

Plant-Forward Eating “When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.”

All in the Presentation The name of a recipe can make a difference. “Why even say vegan?” Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

Plant-Forward Holidays

FESTIVE FOODS EVERYONE WILL CRAVE

by Veronica Hinke

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The Holiday Centerpiece

photo courtesy of Bart Potenza and Joy Pierson

When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?”

Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom. “That stuffed squash can be the focal point, not just on the plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.”

Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based menus in the 1990s to the flavor-filled,

ROASTED WHOLE CAULIFLOWER WITH CASHEW CREAM YIELD: 4 TO 6 SERVINGS CAULIFLOWER: 1 medium cauliflower 1 cup prepared vegetable broth CASHEW CREAM: ½ cup raw, unsalted cashews, soaked overnight, or for 15 minutes in hot water (see Note)

crave-worthy foods enjoyed today. They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.”

Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”

Delicious Plant-Based Starters Minnesota-based Instagram influencer Kristi Erdal makes a plant-based holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meat- and carb-forward with all the roasts and gravies,” she says. “My rosemary spicy roasted nuts are a party snack with savory, smoky, spicy and sweet flavors. A huge amount 1 clove garlic, minced 1 tsp onion powder ½ tsp dried rosemary (or 1 tsp if fresh) ½ tsp dried thyme (or 1 tsp if fresh) ¼ cup olive oil ½ cup prepared vegetable broth ½ cup chopped thyme, parsley or herbs of choice for garnish Preheat the oven to 350ºF. Pour 1 cup of vegetable broth on the bottom of a baking dish.

Trim the cauliflower by removing the outer leaves. Wash the cauliflower. Cut the bottom, but leave the stem intact so it stands upright.

Place the cauliflower in the prepared baking dish on top of the broth. Roast uncovered for 30 minutes.

Meanwhile, place the cashews, garlic, onion powder, herbs, oil and broth in a blender to make a paste.

After the cauliflower is roasted, keep it

of fresh, chopped rosemary gives them an amazing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce and my kohlrabi slaw, but the nuts are the most popular.”

Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme.

“They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plant-forward food] is going to be delicious. They’re not going to miss out. It’s going to be satisfying, colorful and amazing.”

Veronica Hinke is a food historian and the author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style and Titanic: The Official Cookbook. Learn more at FoodStringer.com.

For more recipes, see page 33. in the baking pan and use a spatula or a butter knife to “frost” it with ¾ of the cashew cream, like you would a cake.

Return the cauliflower to the oven and bake it until it is golden brown, about 30 minutes.

Remove the cauliflower from the oven.

Drizzle the remaining cashew cream over the cauliflower and garnish with the ½ cup of fresh herbs.

NOTE: It is not necessary to soak cashews if using a high-speed blender.

SERVING SUGGESTIONS: Serve with all the holiday classics: sweet potatoes with marshmallows, mashed potatoes, wild rice, roasted vegetables and cranberry sauce. Can be served with sautéed mushrooms, gravy and cranberry relish.

Recipe and photo courtesy of Bart Potenza and Joy Pierson.

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not mushy. Adjust moisture as needed by adding water if too much is lost to evaporation during cooking. Should achieve a moist texture, with no residual liquid.

Stir the walnuts into the mixture and remove from the stove.

Preheat the oven to 400°F.

YIELD: 4 TO 6 SERVINGS CURRIED LENTIL FILLING: 1 tsp extra virgin olive oil ½ medium onion, finely chopped 2 cloves garlic, minced 2 Tbsp water 1 medium carrot, chopped ½ cup brown mushrooms, chopped ½ cup frozen peas, thawed 1 Tbsp curry powder ¼ tsp black pepper ½ cup small green or brown lentils, uncooked 2 cups vegetable broth ¼ cup chopped walnuts

Place water in a small dish. Moisten fingertips with water and swipe across the bottom two edges of each pastry.

Fold over the top edge of the pastry to line up with the bottom edge, forming a triangle.

Dip a pastry brush in a small dish of water and moisten the bottom edge of the pastry.

Using a fork, secure the top edge to the bottom edge of the pastry by pressing with the fork around the entire edge.

Place plant-based milk in a small dish.

Dip a pastry brush into the plant-based milk and moisten the surface of the pastries with the brush.

Place in the oven and bake until golden brown, about 18 to 22 minutes.

Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

pukao/shutterstock.com

MINI CURRIED LENTIL WELLINGTONS

Fill the center of each pastry square with ¼ cup of filling.

Tanya Sid/shutterstock.com

photo courtesy of Sharon Palmer

Prepare the pastry by lining a baking sheet with parchment paper. Lay out 8 puff pastry squares evenly over the baking sheet.

PASTRY: 1 package vegan puff pastry, defrosted (1 pound 1.5 ounces cut into 8 5-by-5-inch squares) ½ cup water 2 Tbsp plant-based milk, plain, unsweetened

Sauté the onion and garlic for 4 minutes. Add water and stir.

Add the carrots, mushrooms, peas, curry powder and black pepper and sauté for an additional 5 minutes, stirring frequently.

Add the lentils and vegetable broth, stirring to combine. Cover and let simmer for about 15 minutes, stirring occasionally. Then remove the lid and allow to simmer for another 15 minutes until the liquid is absorbed and the lentils are tender but 16

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golfza.357/shutterstock.com

In a large skillet, heat the olive oil.

will clump up. Continue stirring until the mixture is thick and creamy.

nondairy butter. Cover and let sit for 15 minutes before serving.

At this point, switch from a whisk to a wooden spoon and continue to stir.

Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy.

Season with salt and pepper, to taste, and divide the polenta among plates.

Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen PatrickGoudreau.

photo courtesy of Colleen Patrick-Goudreau

Remove the saucepan from the heat and stir in the remaining tablespoon of

‘T I S

THE

HOLIDAY

CREAMY LEEK POLENTA YIELD: 4 TO 6 SERVINGS 2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat.

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50% off 1-HR MASSAGE SESSION VALID THROUGH 12/31/2023 Elements Massage Mechanicsburg 6416 Carlisle Pike Ste 3200 Mechanicsburg, 717-766-2280

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Limit per person varies by studio. ©2023 Elements Therapeutic Massage, LLC (“ETM”). Each Elements Massage® studio is independently owned and operated. Massage session includes time for consultation and dressing. Elements Massage® and Elements Massage + design are registered trademarks owned by ETM. Available at participating Elements Massage studios.

You have not lived today until you have done something for someone who can never repay you. ~John Bunyan

Add the leeks and stir to coat.

Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes.

Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal

November 2023

17

fit body

Holiday Workouts

Julia Pajumae/shutterstock.com

TIPS FOR STAYING MOTIVATED

by Kiki Powers

Nina Buday/shutterstock.com

Mix It Up

D

uring the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.

Make a Plan and Stick to It “One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise.

“The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends.

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To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied routine challenges the body in new ways and keeps the mind engaged while working out.

Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.

Find a Workout Buddy Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.

Choose Healthy Holiday Treats It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

Stay Mindful

Add Purpose

Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the Primary Care Companion to The Journal of Clinical Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.

“Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.

Find Joy In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine,” says York.

Reward Progress Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new

yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator.

Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals.

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

Advertorial

November 2023

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South Central PA

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care, and lets us see all that we already have and reminds us to be grateful.”

Choosing the Essentials Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most people, our home

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is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space. Think about if you were moving in three months, what would you want to take with you,” she says.

According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly

Onzon/Canva

A

fter a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation.

According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness elsewhere. It values relationships, experiences and soul-

When starting to declutter, Becker recommends parting with the easiest stuff first.

“Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains.

Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says.

Family heirlooms can become even more

Benefits for the Planet

Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fast-fashion or disposable-products trap. Plus, when we own fewer items we can choose to live in a smaller and more energy-efficient home,” she advises.

Being mindful of how we downsize can help keep the environmental impact to

a minimum. McElwain points out, “We never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brand-new life and help others without over-consuming new products.

“You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, three-legged chair and turn it into a beautiful and unique piece of furniture.”

McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy.

We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains. “By adopting minimalism,

peopleimages.com/shutterstock.com

Damian Lugowski/shutterstock.com

Declutter Strategies

complicated for the sandwich generation— those taking care of both aging parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer. They can provide unbiased guidance and help defuse any conflicts that may arise. This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

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matters. “Choosing to accumulate only the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.

we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.”

Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com.

November 2023

21

green living

Green Fitness

pixie mfr/sutterstock.com

CHOOSING AN EARTH-FRIENDLY GYM

by Kiki Powers

sciousness often incorporate recycled and natural elements into their design, creating a calming, invigorating environment that enhances both physical workouts and mental well-being.

pixie mfr/shutterstock.com

Pioneering Fitness Centers

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he green gym is redefining fitness with an emphasis on sustainability. Traditional fitness centers consume significant amounts of electricity, water and other resources, but more gyms are rising to the challenge of reducing their environmental impact and employing strategies to increase energy efficiency, decrease waste and provide a healthier workout environment.

Eco-Friendly Workouts The concept of harnessing human power is not new, but its application in fitness centers is driving a paradigm shift. Equipment manufacturers have developed machines that convert kinetic energy generated by exercise into renewable electricity. UKbased Energym claims that 40 of their indoor cycling bikes can generate enough electricity to power 18,000 homes for a day SportsArt fitness offers a complete line of 22

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electricity-generating gym equipment, including treadmills, cross-trainers, elliptical machines and bikes. “We breathe sustainability,” affirms Ruben Mejia, executive vice president of SportsArt America. “From the inception, we have prioritized reducing our environmental footprint. We’ve woven this commitment into our products and manufacturing processes. Converting a workout into usable power not only reduces the gym’s carbon footprint and operating costs, but also provides gym-goers a sense of purpose and satisfaction, knowing their efforts contribute to a greener planet.”

Eco-friendly gyms not only benefit the environment, but also enhance the wellbeing of their members. The use of natural light and high-efficiency LED lighting, non-toxic cleaning supplies and improved air quality contribute to a healthier workout environment. Innovative centers that merge fitness with environmental con-

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The Green Microgym-Belmont, in Portland, Oregon, has taken sustainability to a whole new level. Founder Adam Boesel says, “I created this gym to offer a green, eco-friendly alternative to conventional health clubs. The goal was to operate with conservation in mind on every level possible, from electricity to equipment to mindset for staff and clients.”

Terra Hale is London’s first eco-friendly fitness destination. Their three locations are designed to put the principle of sustainability at the center. The floor is made of reconverted rubber; walls are made of recycled wood; and the members’ towels are biodegradable.

Sustainability is important to large fitness center chains, too. Life Time and Planet Fitness annually report how they are reducing greenhouse gas emissions, conserving water, minimizing waste, educating members about eco-friendly living and supporting sustainability initiatives in their communities.

Selecting an Eco-Friendly Gym When touring a fitness center, look beyond the number of free-weight stations and consider these eco-friendly features: n Location: Find a gym close to home or work to save both time and fuel.

n Energy Efficiency: Check for renewable energy sources like solar and energyefficient lighting. n Building Materials: Consider how sustainable and recycled materials are incorporated in construction and décor. Look for facilities with certifications, such as Leadership in Energy and Environmental Design (LEED) from the U.S. Green Building Council or B Corporation from B Lab. A facility that incorporates natural lighting and temperature controls is a plus. Sustainable floor materials include recycled rubber, bamboo and cork. n Equipment: Search for gyms with equipment made from recycled materials and that invest in energy-efficient or power-generating machines. Look for brands like Precor, Life Fitness and SportsArt, which prioritize sustainability in their equipment design. n Waste Reduction: Look for gyms that avoid single-use items, including towels, cups, water bottles and paper schedules, notices and pamphlets. A comprehensive recycling program should be a minimum standard. n Water Conservation: Prioritize gyms with water-saving facilities, such as lowflow showers and toilets. n Air Quality: Ask about the gym’s ventilation and air filtering systems to ensure a healthier workout. Gyms with moss- or plant-covered walls bring the outdoors in and naturally purify the air. n Cleaning Products: Choose a gym that uses environmentally friendly cleaning products, preferably those that are biodegradable and made from natural ingredients.

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

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n Education: Check out the gym’s website and schedule to see if they educate and engage with their members about green habits and environmental conservation. n Community Involvement: Inquire if the gym actively participates in local environmental initiatives.

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

November 2023

23

healing ways

Lung Maintenance 101

NATURAL STRATEGIES TO BREATHE EASIER

by Sheila Julson

Exercise

fizkes/shutterstock.com

Dawn Encian is a Virginia-based functional nutritionist and organizer of the Breathe Easy, Breathe Well summit, which focuses on non-pharmaceutical ways to manage respiratory conditions. She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles.

“Regular exercise also increases blood volume, resulting in the body being able to extract oxygen more efficiently,” she advises.

For those with healthy lungs, Encian recommends high-intensity Most people inhale about 22,000 times per day without realizing it, but for the interval training, brisk more than 34 million Americans living with lung diseases like asthma and chronic walking, jogging, runobstructive pulmonary disease, taking a breath is often difficult. The American ning or jumping rope, Lung Association reports that one in three Americans live in places with unhealthy as well as strengthenhancing modalities levels of air pollution. Everyone needs fresh, life-sustaining oxygen, and natural like weightlifting, Pilates therapies are available to help us breathe a little easier. or yoga. For people with respiratory issues, she suggests lower-intensity exercise like walking, tai chi and cycling According to Madiha Saeed, a holisplains the founder of HolisticMom, MD. on a stationary bike or flat land, as well as tic, functional and integrative doctor in Daily exposure to inflammatory triglight exercises with bands or small weights.

Naperville, Illinois, controlling chronic gers, such as chronic stress, allergens, Breathing exercises that focus on the inflammation is an important strategy synthetic food additives and low-grade diaphragm and expel stale air also support in pulmonary rehabilitation. “A healthy infection, can drive disease. Saeed notes lung efficiency. inflammation response, or acute inflamthat exercise helps combat inflammation Saeed suggests that stretching can immation, means the body’s defenses are by relieving stress, regulating digestion, prove range of motion, boost circulation improving insulin sensitivity, detoxifying working properly. But if the switch to our and keep muscles flexible. Some people the body and increasing the feel-good immune system stays in the ‘on’ position, tend to hold their breath while stretching, hormone serotonin. it can be too much of a good thing,” ex24

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so it is helpful to become more conscious about our breathing during these movements.

Saeed cautions, “Don’t overdo it. Exercise as long as you feel good and energized afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.”

Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.

Fresh Air Many home items, from furniture to rugs and bedding, contain chemicals that off-gas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them. Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification.

Swapping out chemically laden household cleaners can also effectively improve indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water.

Houseplants offer an affordable way to improve indoor air quality. Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena. Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy.

Getting outdoors is often recommended to maintain overall health and well-being, but Saeed recommends checking the local air quality index before heading out. Many apps show air quality, and some state how long it is safe to be outside if someone has a respiratory condition. If going outside on a poor air quality day cannot be avoided, masks may be helpful in reducing exposure to pollutants. Encian also recommends personal air purifiers worn around the neck.

Nutrition Proper diet and nutrition can help strengthen the lungs. Saeed and Encian believe that dairy may lead to the production of excess mucus. Foods with carotenoids and vitamin A, like sweet potatoes, carrots, berries and leafy greens, promote mucus-membrane health. Magnesium, garlic, mustard seeds, onions, lentils, omega3s found in cold-water fish, nuts, flaxseeds and foods high in vitamins B5 and B6 are beneficial for lungs and overall immune health, as are vitamins C and D. Staying properly hydrated will also help airways function appropriately.

Rest and Relaxation Optimizing sleep can help support the immune system. Encian also recommends steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus. Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

November 2023

25

healthy kids

The Magic of Parent-Child Synchrony HOW SKIN-TO-SKIN CONTACT HELPS DEVELOPMENT

MEOAM Love/KnoWEwell

by Christine Ramos, RN, CLC, CCM, IBCLC (retired)

I

magine being an infant born only moments ago. The onslaught of new sensations must be overwhelming as they suddenly feel the weight of a oncebuoyant body. Eyes that saw only muted shades are now confronted by the harshness of bright lights.

For nine months, there were no pangs of hunger, but now they will crave nourishment with every fiber. The warmth, comfort and safety of the womb has been replaced with uncertainty, and the child’s cardiovascular, digestive and immune systems must quickly adjust to new demands.

The simple act of placing a newborn on mom’s chest, referred to as kangaroo care, can produce remarkable benefits.

When it is done for 60 to 90 minutes, this 26

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skin-to-skin contact initiates a cascade of physiological effects that optimize every organ system in the infant’s body and promote breastfeeding. The mother also receives benefits, such as reduced stress hormone levels and greater amounts of oxytocin, the hormone that plays a vital role in postpartum healing, breastfeeding and pair bonding.

Benefits of Close Physical Contact In 2021, the Proceedings for the National Academy of Sciences of the United States of America published a study examining the long-term effects of kangaroo care. For two decades, researchers followed preterm and full-term babies; some had received

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kangaroo care (or skin-to-skin contact), and others had not. The children were assessed at four months, three years, 12 years and 20 years.

The scientists concluded that early experiences of frequent, close physical contact play an important role in a child’s social-emotional development and were predictive of a child’s ability later in life to interact with peers, regulate emotions, manage stress and show empathic understanding. According to the authors, bodily contact may provide a bridge from prenatal life to postnatal social life.

Using a method called hyper-scanning, with advanced imaging techniques, scientists sought to identify what was being exchanged between mother and child that yielded such dramatic outcomes. They found that the pair’s neural activity coordinated or synchronized with one another, which led to benefits for the child’s nervous system, immune system, body function and behavioral development.

This synchrony was also present when the parent and child were near one another, not just when practicing kangaroo care. Certain factors strengthened synchrony, such as physical proximity and affectionate touch, which activate dopamine and other feel-good chemicals in the child’s brain, enhancing cognitive functioning such as social learning and reward processing, vital in preventing major mood disorders and addictions.

In effect, kangaroo care (both with or without clothing), carrying an infant in a carrier or sling, frequent or on-demand feedings, sleeping near one another and infant touch or massage promote what has been scientifically termed parent-child interaction synchrony.

Emerging Understanding of Carry Care A child’s brain continues to grow after birth, and by age 1, the average baby’s brain is about 60 percent of an adult’s brain size. During that first year of postpartum development, caretakers must provide the correct habitat to help the infant cope with its immaturity.

According to anthropological evidence, an optimal habitat can be provided through what is termed carry care, which provides opportunities for close contact and promotes parent-child interaction synchrony. Anthropologists also point out that in Western society parents have evolved away from carry care and toward nest care, where the baby is placed apart from the caregiver.

However, the science suggests that closer contact is beneficial.

Interaction synchrony seems so impactful that lack of it may have implications for the development of autism spectrum disorder and other neurobehavioral disorders. Currently, interaction synchrony is one of the most studied subjects in modern science, as it has recently been found to exist in a variety of relationships, not just between a parent and child. Yet, for all its profound implications, its relational and developmental dynamics remain a mystery.

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Until interaction synchrony unveils more of its secrets, holding and embracing our babies just a little bit longer may be advisable for the health of their growing minds and bodies.

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This article first appeared in EcoParent magazine and is adapted and reprinted with permission.

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27

natural pet

Responsible Pet Adoption

GUARANTEE A FOREVER HOME FOR A FURRY FRIEND

by Sheila Julson

hedgehog94/shutterstock.com

T

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he idea of bringing a new pet home conjures up images of endless cuddles and joyful frolicking, but there are crucial responsibilities to consider, too. A successful adoption requires thought and preparation well before the furry friend joins the family. The goal is to build a happy environment for the animal’s entire lifetime. Think of it as unconditional love with a no-return policy.

Ruth Allen, director of admissions and placement for the American Society for the Prevention of Cruelty to Animals, encourages people to adopt from a local shelter or rescue organization, where “you often have the advantage of learning valuable information about the animal’s background, including any important medical or behavioral needs.” Another option, she explains, is to identify a responsible breeder and avoid a so-called puppy mill that engages in cruel breeding practices.

Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people come to their shelter with a specific breed in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle.

“Are they looking for a running partner or a couch potato? Is size a factor for their living situation? We talk about home setting, training and exercise needs, pet care costs, balancing work and animal ownership, and the tools and supplies you need to set yourself and your new companion up for success,” Speed advises.

a loving home and can offer key advantages. Older animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already house-trained, have mastered basic commands and are beyond chewing phases. The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable.

Allen notes, “It’s okay to give pets as gifts if the person has an interest in owning one, though the easiest way to be certain is to ask the recipient and go through the process together.”

Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially an unexpected responsibility in the form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready. Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

Populations of animals vary by shelter.

Learn more by visiting or contacting local shelters in the community, aspca. org/Adopt or AnimalLeague.org. For local resources, see page 33.

Prostock-studio/shutterstock.com

It’s easy to let emotions or an affinity for a certain breed take precedence when choosing pets. Mike Spiotta, lead kennel manager of North Shore Animal League America, reminds us to keep lifestyle factors at the forefront. He notes that herding dogs, such as border collies or Australian shepherds, are fluffy and attractive but were bred to be active and require lots of space. Other dog breeds may be excessive barkers.

“Animals can develop behavioral challenges because their needs aren’t being met, which can lead to frustration by the owner and the dog eventually being returned to an adoption facility through no fault of its own,” Spiotta cautions.

For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them. Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry.

Before adopting or fostering, it’s important to make sure everyone in the house is prepared to have a pet. Chores such as feeding, grooming and walking the dog or cleaning the cat’s litter box can be divided among family members. “Keep an open mind and heart, because you may fall in love with a pet you’d never considered,” Allen asserts. “Dogs and cats have so much love to give, though some are sometimes overlooked due to their size, breed or even their age.”

People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in

November 2023

29

inspiration

A Pebble of Kindness in the Stagnant Pond

EDUCATE. CONNECT. THRIVE.

Ground Picture/shutterstock.com

by Marlaina Donato

F

rom kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society.

Compassion—the bedrock of goodwill—is a spark that can easily be snuffed out on the wheel of survival. Spiritual practice is usually associated with attending a house of worship, getting on a yoga mat or keeping a gratitude journal, but one of the most beautiful faces of mindfulness reveals itself when we embody kindness. With the expression of compassion, we become joy in motion.

We do not need to break the bank or give our last drop of energy to consider others, only a willingness to nourish generosity of spirit. Whether we share that last piece of dark chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way.

One thoughtful word or deed can be a single pebble thrown into a stagnant pond.

Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of goodwill is the reminder that the world is not such a harsh place after all. This

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aha moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever.

Here are a few ideas to drop a pebble in the pond:

In the Household n Help someone with their chores: Put out the garbage, empty the dishwasher or set the dinner table. n Run a hot bath or heat up a bowl of soup for a loved one after a long day.

In the Workplace n Bring a coworker a cup of coffee or a hard-working boss a surprise dessert. n Take the early shift for someone else.

In the Community n Offer a free class or service. n Pick up groceries for a neighboring senior.

Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.

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calendar of events

WEDNESDAY, NOVEMBER 1 Language of Light – 7-9pm. With Linda Applegate.

Do you want to switch on your light language?

Experience the Language of Light in different formats. Receive a “Galactic Alignment” which may activate your own Language of Light. $20.

Gracefull Heart, 1953 W Trindle Rd, Carlisle. Preregister: 717-240-0400 or Info@Gracefull-Heart. com. Gracefull-Heart.com.

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

FRIDAY, NOVEMBER 3 Friends of Fredricksen Online Silent Auction – Nov 3-17. Support the Friends of Fredricksen Library during the Annual Silent Auction. Bid on items such as gift cards, experiences, home decor items and more. Fredricksen Library: 717-7613900. FredricksenLibrary.org.

Psychic Gallery – 7-9:30pm. Psychic William Stillman connects with the spirit world, offering predictions and insights. Expect the unexpected in this live event, similar to popular TV shows, Bill works through divine grace, and audience members can ask questions. $40. New Visions Books and Gifts, 2594 Eastern Blvd, York. 717-814-9136.

FireflyHollowWellness.com.

SATURDAY, NOVEMBER 4 Basic Glass Fusing – 9:30-10:30am. Learn the tools and techniques of basic glass fusing to create a one-of-a-kind unique piece of glass art suitable to be turned into jewelry. All tools and supplies provided. $20. The Center of Balance LLC, 29 N Jefferson St, Greencastle. Must register: 717-6431404. TheCenterOfBalanceLLC.com.

Inner Peace Fall Holistic Expo – Nov 4-5.

10am-6pm, Sat; 10am-5pm, Sun. Come for great giveaways and visit 70+ vendors offering crystals, gemstones, organic candles, jewelry, soaps and lotions, CBD products, holistic products for the home, plus massage, reiki, ionic foot detox and aura photos. First 150 guests each day will receive swag bags. Hamburg Field House, Pine St, Hamburg. 610401-1342. InnerPeaceHolisticExpo.com.

SUNDAY, NOVEMBER 5 Mystic Sound Immersion – 11am-12pm. 1st Sun. Allow yourself to travel deep within by the guidance of singing bowls, gongs, crystal triangle, drum and more. Reflect on messages that present themselves.

Come as early as 9:30am to receive henna ($20). $22. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-756-7079. SpiritualHeartsllc.com.

MONDAY, NOVEMBER 6 Elderberry Syrup Making – 6-8:30pm. Learn to formulate and craft potent herbal-infused honeys, syrups and glycerites. Have the opportunity to create

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own Elderberry Syrup to bring home. $45. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717814-9136. FireflyHollowWellness.com.

TUESDAY, NOVEMBER 7

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Earth-Connection Meditation Practice – 1212:30pm. In this free 30-min session, spirituality and forest bathing guide Justin will introduce you to a guided sensory meditation to help you connect to your body and the Earth. Zoom. 717-220-5034.

Register: Tinyurl.com/earthconnectionmeditation.

WildSpiritPaths.com.

WEDNESDAY, NOVEMBER 8 You Are Intuitive Workshop – 6-8pm. workshop offers fun games and exercises that are designed to help you identify the different ways you can use your intuition to guide you on your own spiritual journey.

Free. Carlisle Creative Vibes, 152 N Hanover St, Carlisle. 223-269-0519. CarlisleCreativeVibes.com.

THURSDAY, NOVEMBER 9 Knowledge Is Power Series: Is Reflexology Right for You – 5-6pm. Find out about the many benefits of reflexology. It can help you with back and body pain, sciatica, headaches and more. Free. The Center of Balance LLC, 29 N Jefferson St, Greencastle. Register: 717-643-1404. TheCenterOfBalanceLLC.com.

FRIDAY, NOVEMBER 10 Online Friday Night Forum: Psychedelics Club – 7-8pm. Stay informed, educated and connect with others as these medicines step into the spotlight as this non-profit serves to educate, de-stigmatize, and provide resources for clinicians and community alike. $5. Firefly Hollow Wellness Center: 717-8149136. FireflyHollowWellness.com.

SATURDAY, NOVEMBER 11

savethedate SATURDAY, NOVEMBER 11 Cumberland County Women’s Expo – 9am2pm. The Women’s Expo brings together women of all ages to shop, watch demonstrations, learn about products and services, and be entertained. Exhibitors will represent beauty, home, health and wellness, fashion, shopping, finance, technology and more. Free. Carlisle Expo Center, 100 K St, Carlisle. 717-285-1350.

AGreatWayToSpendMyDay.com.

Animal Communication Level 2 – 10am-4pm.

With Dawn Tule. For those who have taken an animal communication class with Dawn or another instructor. Deepen your understanding of animals, expand your communication toolbox, increase your skills in this fun and experiential class. $225.

Blue Morpho Wellness, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. MellaLunaHealing. simpletix.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. Preregister: 717-240-0400 or Info@Gracefull-Heart. com. Gracefull-Heart.com.

Shamanic Reiki & Sound Healing Session – 11am-6pm. With Julia Rillo. Shamanic Reiki is just

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an additional layer of Usui Reiki. It uses Nature Spirits to assist the healing. $120/90-min session, $160/120-min session. Buy 1 session get a free session to gift to someone special. Carlisle Creative Vibes, 152 N Hanover St, Carlisle. 223-269-0519.

CarlisleCreativeVibes.com.

Angel Communication Workshop – 11:11am1:11pm. With Tara Malouf. Learn to connect to your angels and communicate with them. Meet your guardian angel and experience the power and peace of angels. Learn how to identify your guardian angels and connect to their amazing energy. $33.

Crystal Cove Collective, 2208 Gettysburg Rd, Camp Hill. 717-731-2830. Register: tnmalouftara@gmail. com. CrystalCovePA.com.

SUNDAY, NOVEMBER 12 Native Seed Share – 1-4pm. Open to the community. You do not have to bring seeds to come and collect at the share. Members will provide information on growing native species from seed.

Talk by Tony Campisi on sustainable landscaping at 2pm. Camp Hill Giant Community Room, 3301 E Trindle Rd. WildOnes.org.

THURSDAY, NOVEMBER 16 Shamanic Journey and Sound Healing Around the Stargate – 7-9pm. With Linda Gareh-Applegate, Holly Blyler, Sharon Askey. Relax, rejuvenate and rebalance with potent sound healing.

Sound can provide an opportunity to breakdown patterns no longer serving you. $20. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.

Gracefull-Heart.com.

FRIDAY, NOVEMBER 17 Shamanic Journey for Healing and Clarity – 6-7:15pm. Connect with your Animal Guides and Spirit Helpers to receive healing and clarity in your life in this meditative journey. No previous experience needed. Preregister to attend. $20. Blue Morpho Wellness, 9 N Baltimore Ave, Mt Holly Springs.

717-486-7823. MellaLunaHealing.simpletix.com.

SATURDAY, NOVEMBER 18 Create a Positivity Tile – 9:30-10:30am. Create your own Travortine Positivity Tile that can be hung on the wall or set on a stand. Travortine stone has calming properties. All supplies and tools provided. $10. The Center of Balance LLC, 29 N Jefferson St, Greencastle. Register: 717-643-1404.

TheCenterOfBalanceLLC.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/

NaturalCentralPA.com

hr. Gracefull Heart, 1953 W Trindle Rd, Carlisle.

Pre-register: 717-240-0400 or Info@GracefullHeart.com. Gracefull-Heart.com.

Crystal Cove Collective November Fun Day – 10:30am-6:30pm. Store sales, Rreiki sessions, oracle card readings, crystal raffle, snacks and crafts.

Yoga and Sound class with Sharon, 11am-12:30 ($20; register under event on FB). Free. Crystal Cove Collective, 2208 Gettysburg Rd, Camp Hill.

717-731-2830. CrystalCoveCollective.com.

Handcrafting Your Own Incense – 1-3pm. Make own incense cones from locally grown herbs. Learn the basics of incense making, sacred smoke and plant lore. Take home a batch of your own handmade incense. $40, includes all materials. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136.

FireflyHollowWellness.com.

TUESDAY, NOVEMBER 21 Earth-Connection Meditation Practice – 1212:30pm. In this free 30-min session, spirituality and forest bathing guide Justin will introduce you to a guided sensory meditation to help you connect to your body and the Earth. Zoom. 717-220-5034.

Register: Tinyurl.com/earthconnectionmeditation.

WildSpiritPaths.com.

Creative Paint Night + Henna – 6-8pm. Allow your creative side to flow. Have help creating something specific or simply experience the process. Come as early as 4:30pm to receive henna ($20). $33. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717-756-7079. SpiritualHeartsllc.com.

FRIDAY, NOVEMBER 24 Black Friday Sales Extravaganza – 10am-6pm.

Enjoy tax-free shopping, all kinds of sales and hourly giveaways. The award-winning Wreathery, Chambersburg, PA will have a variety of beautiful hand-made artisan wreaths and arrangements for sale as well. The Center of Balance LLC, 29 N Jefferson St, Greencastle. For appt: 717-643-1404.

TheCenterOfBalanceLLC.com.

plan ahead SATURDAY, DECEMBER 9 Holiday Holistic & Spiritual Bazaar – Dec 9-10.

10am-5pm. Featuring 50+ vendors offering jewelry, crystals, bath and body, reiki, sound therapy, readings, books, art, chimes, clothing and more. Vendor applications accepted. Free admission. Donations at the door for The Chopper Foundation to provide emergency life-saving veterinary care. Indoors at Leesport Farmers Market, 312 Gernants Church Rd, Leesport. LadyLynora.com.

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Local Resources for Responsible Pet Adoption Here’s a quick list of links to find local pet adoption and rescue resources near you, for cats, dogs and other animals.

conscious eating recipes Golden Beet Vegan Meatballs with Almond Sage Cranberry Cream

Navigate Your Life’s Path Tara Malouf shares this month’s Coffee with Spirits & discusses how to follow your inner guidance, embrace change, reaffirm purpose & communicate your needs. Presented

by Carlisle Creative Vibes.

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South Central PA

Ron Torrance, DO

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Ignatios Papas, DO

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community resource guide

CBD

This print guide connects you to local leaders in our community.

The u symbol at the end of a listing indicates the practitioner also has a Premium Online Business Listing in the Directory at NaturalCentralPA.com, where they share more information, offers, coupons, reviews, events, articles, videos and photos. For a compilation of all premium online business listings in the Online Directory & Local Guides, see page 23.

ACUPUNCTURE CENTRAL PENN ACUPUNCTURE AND WELLNESS

Carolyn Romako 940 Century Dr, Ste D, Mechanicsburg 717- 610-4911 • CentralPennAcupuncture.com We’ve been Central Pennsylvania’s center for compassionate, thorough and evidence-based acupuncture for 10 years. Our location is easily accessible with evening and weekend hours. Specialties include pain management and women’s health.

GIDDINGS ACUPUNCTURE PRACTICE, LLC AND ZEN & NOW APOTHECARY Rhonda Giddings 6009 Allentown Blvd, Harrisburg 717-657-1951 • ZenNowWellness.com

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

ANIMAL COMMUNICATION MELLA LUNA HEALING

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

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

The Arvigo ® session is a noninvasive treatment that repositions internal organs that have shifted by opening the flow of blood, lymph, nerve and Chi. Infertility, digestive and other benefits. Visit BeePresentWellness.com for details. See ad, page 27. u

CARLISLE BOWENWORK

Nancy Bittinger 616 W Main St, Mechanicsburg 717-386-8279 • CarlisleBowenworkPA.com Bowenwork is renowned for its effectiveness in stimulating true healing from within.

Through gentle yet powerful moves, even chronic problems “unwind” and balance is restored. u

CARLISLE BOWENWORK

Betsy Payne 616 W Main St, Mechanicsburg 717-386-8279 • CarlisleBowenworkPA.com Betsy a Bowenwork practitioner, LMT, CranioSacral Therapist and certified personal trainer, offers a variety of services, using Scar Tissue Release technique to increase mobility, flexibility and create pain relief; plus, the Voila Method, which brings balance to joints and offers a unique way to achieve emotional release under stress. u

THE CENTER OF BALANCE, LLC

Louise Kemper, RMI, Reflexologist, EOP, Artist Leslie Kemper Punt, Holistic Health Practitioner 20 N Jefferson St, Greencastle 717-643-1404 • TheCenterOfBalanceLLC.com Experience the healing benefits of halotherapy with a 20-minute session in our salt booth or the detoxifying benefits of an ionic foot bath. We also offer reiki, f o o t / b o d y r e f l e x o l o g y, auriculotherapy, essential oil treatments, coaching and hypnosis for wellness and soul nourishment.

Our unique retail shop features holistic, vegan and natural products, artisan jewelry, clothing, accessories and more. u

ZEN SHIATSU

Micheline Balo, M.S. Health Ed Reiki by Rickie ~ ReikiSpace & Learning Place 2793 Old Post Rd, #10, Harrisburg 717-448-2484 Tinyurl.com/ShiatsuAtReikiSpace Zen Shiatsu is a relaxing Japanese physical therapy which uses acupressure points, gentle manipulation, and stretching to re-energize weak areas and reduce tension in the body. Healing is facilitated by applying mindful, static touch with thumb, finger and palm pressure along the meridian pathways to balance and restore the flow of life force and support the body’s innate self-healing abilities.

CBD AMERICAN SHAMAN OF PA Harrisburg • Mechanicsburg Carlisle • Lancaster 717-620-8532 • HempIsHealth.com

We use proprietary nanotechnology and ultra-concentrated terpene rich CBD oil derived from all natural, high-quality,100% organic, gluten-free, nonGMO industrial hemp. Helps relieve stress, maintain focus, manage pain, calm digestion and more. See ad, pages 4 and 5. u

CRANIOSACRAL THERAPY LOVING HEART BLISSFUL SOUL

Carrie Tetkoskie, RN 5015 E Trindle Rd, Mechanicsburg 717-775-8100 LovingHeartBlissfulSoul@gmail.com A Cranial Sacral Therapy (CST) practice. CST promotes the body’s ability to heal and bring itself back to balance. Carrie incorporates her critical care experience as a RN, psychology degree and training to optimize treatments and help to relax the nervous system, better regulate emotions and reduce tension within the body. u

THE ROOTS OF HEALTH

Rachel Benbow, LMT, BA, MLIS 3540 N Progress Ave, Ste 106, Harrisburg 717-831-6936 • TheRootsOfHealth.com Rachel relieves pain and frees blockages using CranioSacral Therapy or massage. From stress reduction, to illness/injury/surgery recovery, to management of autism/ADHD, your therapeutic experience is individualized.

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

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

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

Provides full service dental care, mercury/metal free, including 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. u

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SUSQUEHANNA DENTAL ARTS Dr Owen Allison, DMD 100 S 18th St, Columbia, PA 17512 717-684-3943 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. u

HOLISTIC PERSONAL TRAINING BE HERE NOW

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

TAKE CONTROL OF YOUR OWN HEALTH WITH AN AT-HOME TEST. Convenient, confidential and accurate health testing for women and men with online results in a matter of days. Catered with you in mind, LetsGetChecked wellness tests include fertility & hormone, thyroid, cancer screening, general wellness, sexual health and more.

Be Here Now is a holistic training center with multiple offerings in one location. They offer a holistic approach to weight loss, strength training and pain and posture.

Wi t h i n e a c h p r o c e s s , t h e individual’s wellness is deeply addressed with tools such as: personal training, lifestyle coaching, reiki, nutrition, meditation and business and life coaching. u

HORMONE BALANCEWEIGHT LOSS BEBALANCED OF CAMP HILL

Anne Portelles, Manager 3812 Market St, Camp Hill 717-673-7046 • BeBalancedCenters.com Natural approach to hormone balance that aids with many symptoms from weight gain to low energy, difficult sleeping, thyroid issues, menstrual and menopausal concerns, depression and anxiety and more See ad, page 19. u

Order the right test for you.

Collect your sample.

BEBALANCED OF HARRISBURG

Lisa Frankfort, Wellness Coach 5201 Jonestown Rd, Harrisburg 717-673-7046 • BeBalancedCenters.com Natural approach to hormone balance that aids with many symptoms from weight gain to low energy, difficult sleeping, thyroid issues, menstrual and menopausal concerns, depression and anxiety and more. See ad, page 19. u

Confidence.

Visit LetsGetChecked.com today.

BEBALANCED OF YORK

Jennifer Robinson, Manager 2331 E Market St, York 717-673-7046 • BeBalancedCenters.com

20% off EVERYTHING USE CODE NASC at cart This ad contains affiliate codes to products.

Natural Awakenings may receive a commission for purchases made through these codes.

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South Central PA

NaturalCentralPA.com

Natural approach to hormone balance that aids with many symptoms from weight gain to low energy, difficult sleeping, thyroid issues, menstrual and menopausal concerns, depression and anxiety and more. See ad, page 19. u

MASSAGE ELEMENTS MASSAGE

Kacie Jenkins 6416 Carlisle Pike #3200, Mechanicsburg 717-766-2280 ElementsMassage.com/Mechanicsburg Not all massage is created equal.

E x p e r i e n c e t h e d i ff e r e n c e Elements can make. Our skilled massage therapists listen to your needs and employ the proper techniques to deliver a truly therapeutic experience. Elements Massage in Mechanicsburg invites you to experience the rejuvenating benefits of therapeutic massage today and discover the positive effect it can have on your body and your well-being. See ad, page 17.

HAPPIE SOUL WELLNESS

Cristina L Dunbar, LMT 5000 Lenker St, Ste 103, Mechanicsburg 717-254-7250 • HappieSoul.me Our focus is on integrative healing of body, mind and soul. We identify the root cause of discomfort and assist with physical and emotional healing. Also, massage with reiki, reiki for emotional support, couples’ reiki, light therapy/full spectrum sauna, body sculpting and more. Ask about our referral program. We all deserve to be Happie Souls. See ad, page 3. u

METAPHYSICAL CARLISLE CREATIVE VIBES Matthew Scott 152 N Hanover St, Carlisle 223-269-0519 CarlisleCreativeVibes.com

A community of diverse artists and practitioners creating an inclusive space for everyone. Includes 35+ vendors offering unique items such as crystals, holistic products, upcycled items, candles, clothing, jewelry, plants, and more. For intuitive readings or healing sessions, visit the website for availability. We are a wonderful community that truly welcomes all. Pay us a visit and say hello. u

CARLISLE CREATIVE VIBES Pat Banzhoff, M.S. 152 N Hanover St, Carlisle 223-269-0519 CarlisleCreativeVibes.com

Shaman with an M.S. in Counseling, Pat is a Reiki Master, psychotherapist and wedding officiant, and offers intuitive readings, individual shamanic healing sessions, home cleansing and clearings, fire ceremonies and a variety of workshops teaching different ceremonies and intuitive practices. u

CARLISLE CREATIVE VIBES Mary Cooney 152 N Hanover St, Carlisle 223-269-0519 CarlisleCreativeVibes.com

Mary is a certified life coach and tarot reader who includes runes in her intuitive practice. She loves introducing the tarot and runes to those not familiar with divination tools and gives guidance in career goals, purpose and relationships. u

CARLISLE CREATIVE VIBES Tara Malouf 152 N Hanover St, Carlisle 223-269-0519 CarlisleCreativeVibes.com

Evidential medium, intuitive and Akashic records reader, life coach and Usui crystal reiki master.

Tara is a hypnosis, regression, and guided meditation expert and has 30 years’ experience as a somatic and energy practitioner and international reader and has a Doctor of Divinity degree. u

CARLISLE CREATIVE VIBES Meghan Morrison 152 N Hanover St, Carlisle 223-269-0519 CarlisleCreativeVibes.com

Intuitive artist, Usui Reiki Master/ teacher and third-generation psychic medium, Meghan is an intuitive, artist and energy worker. She blends these skills to serve and support your personal growth and healing. Whether in a card-led intuitive reading, reiki session or channeled drawings, you’ll benefit from her deep insight and compassion. u

CARLISLE CREATIVE VIBES Julia Rillo 152 N Hanover St, Carlisle 223-269-0519 CarlisleCreativeVibes.com

Usui Reiki Master, shamanic reiki master, shamanic life coach, recovery specialist and an IPHM certified crystal healer.

Julia’s passion is guiding and teaching others as they navigate their own healing journey. u

CARLISLE CREATIVE VIBES Dawn Tule 152 N Hanover St, Carlisle 223-269-0519 CarlisleCreativeVibes.com

Animal communication, canine energy plus bodywork, face reflexology, custom intuitive energy healing. Dawn has more than 20 years of experience as a healing practitioner. u

CRYSTAL COVE COLLECTIVE

Krista Prinkey 2208 Gettysburg Rd, Camp Hill 717-731-2830 • CrystalCovePA.com A unique and diverse retail store offering gems, crystals, stones, fossils and jewelry, plus wood art and tables, natural art, soaps, body scrubs and much more. A wellness center offering a variety of classes, healing sessions with multiple practitioners, card and psychic readings and community events. YouTube: Crystal Cove Channel.

See ad, page 12. u

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 10. u

NATUROPATHIC HEALTHCARE NATURAL PATHS TO WELLNESS

Leia Anderson, BA, MS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Leia is part of a unique, collaborative naturopathic practice in central PA. Her passion is providing safe, effective and individualized care for the whole family. See ad, page 8. u

NATURAL PATHS TO WELLNESS

Heather DeLuca, BS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Heather is part of a unique, collaborative naturopathic practice in central PA. She provides a safe, effective and affordable alternative to conventional health care. See ad, page 8. u

NATURAL PATHS TO WELLNESS

Jessica Shoemaker, BS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Jessica is the owner of Natural Paths to Wellness where nutritional therapies, alternative modalities and functional medicine testing are combined to create an individualized holistic approach to health. See ad, page 8. u

NATURAL PATHS TO WELLNESS

Ashlyn Zikmund, BS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Ashlyn's enthusiasm for wellness and nutrition makes her a tremendous addition to NP to W. As a Naturopathic Doctor, she partners with patients to solve difficult acute and chronic health issues. See ad, page 8. u

NUTRITION SONNEWALD NATURAL FOODS 4796 Lehman Rd, Spring Grove 717-225-3825 • Sonnewald.org

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

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 2. u

NUTRITIONIST NATURAL PATHS TO WELLNESS

Shannon Hillsinger, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Dr. Shannon is passionate about using holistic nutrition to promote a speedier and more complete return to optimal health. This includes preparing custom meal plans, implementing dietary restrictions, optimizing nutrient/caloric goals and finding recipes to ensure treatment plan success.

Shannon’s nutrition and naturopathic medical background positions her as an ideal asset in her patients’ health journeys. See ad, page 8. u

REFLEXOLOGY REWEAVING BALANCE

Beth Baublitz 5A Harrisburg Pike, Dillsburg 717-943-4833 • ReWeavingBalance.earth Beth offers a variety of reflexology options ranging from pure relaxation to assisting in pain relief with a reiki touch; plus ReConnection Sessions, a clientled journey of body, mind and spirit unique for each individual.

Check their online business listing for a variety of creative and connecting workshops offered at various times throughout the year. u

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YOUVEAU AESTHETICS MEDSPA & WELLNESS

REIKI REIKI BY RICKIE

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

SALONS – SPAS – MEDSPAS POLISHED SALON SPA & WELLNESS

Stacie Sheely 1200 Market St, Lemoyne (West Shore Plaza) 717-975-9036 * PolishedSpa.com

Alicia Stidfole 2417 North Front St, Harrisburg 717-417-4470 • Youveau.org

Experience Youveau luxury Medspa on the riverfront. Create a tailored plan with our expert providers, offering I.V. therapy, massage, reiki, facials, muscle relaxer (tox) and filler injections, Microneedling, platelet rich plasma/fibrin (PRP and PRF) treatments, counseling, neurofeedback, henna, facial rejuvenation, youthful restoration, hair loss treatment and more. Schedule a free consultation. See ad, page 25. u

SPECIALTY FOODS KWEE JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180 • EatWildSalmon.com Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct. Pre-order online annually (spring) for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year. u

We provide you with the best salon, spa, medical spa and wellness experience so that you look great and feel your best. Wellness is fast becoming the most important goal for our clients at Polished Salon, Spa & Wellness. After all, beauty starts from within. See ad, page 3. u

SPIRITUAL GUIDING & FOREST BATHING WILD SPIRIT PATHS, LLC

Justin Ferko, Ed.M., MTS Camp Hill — Virtual & In-Person Offerings 717-220-5034 • WildSpiritPaths.com Deepen your connection to your higher power, spiritual practices, sacred story and Mother Earth. A certified Nature and Forest Therapy Guide and trained, experienced spiritual guide, Justin supports your spiritual journey through deep listening, Earth-connection practice and reflection tools. One-on-one sessions and Eco-grief Caring Circles via Zoom or phone. In-person and remotely guided Forest Bathing walks. LGBTQIA+ owned business. u

SUSTAINABLE LANDSCAPING CAMPISI PROPERTY SERVICE, LLC Tony Campisi Serving York & surrounding counties 717-586-5522 FB/Campisi Property Service LLC

UPLIFTING HUMANITY

Our mission is to make sustainable landscaping the new normal. We help you make the connection between your property and the health of the environment. Our services include full-service landscaping, tree service, native plants, ecological restoration, pollinator gardens, wildlife habitat, rain gardens, stormwater management, invasive species removal and management. u

COMING IN DECEMBER

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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. u

WELLNESS 1881 SALT SANCTUARY

Nikki McClane 1881 Loucks Rd, York, PA 17408 717-894-1881 • 1881sanctuary.com Features two salt therapy rooms – a community salt room and private salt chamber. We also offer individual and couples’ massages; an herbal apothecary, stocked with herbal tinctures, extracts, salves, balms and lotions from local and national providers; gemstones, jewelry, books, organic chocolates and upcycled items; plus, naturethemed crafts and artwork from local artists. See ad, page 12. u

FIREFLY HOLLOW HOLISTIC WELLNESS CENTER

Kara Lovehart 200 Farm Ln, York • 717-814-9136 FireflyHollowWellness.com We are a full-service holistic wellness center offering an array of professional services that address clients’ individual needs.

A holistic approach strives to integrate Mind, Body & Spirit, allowing wellness to occur. Services include medical massage, energy medicine, intuitive coaching, wellness education, nutritional coaching and much more. u

GRACEFULL HEART

Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com Gracefull Heart offers many services to assist in maintaining wellness: Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, reiki sessions, aura photography and AmpCoil™ sessions. We offer reiki classes and a diverse schedule of workshops. See ad, page 10. u

INFINITE MIND-BODY ORGANIZATION

Bonnie Mirecki & Denise Nickey Wellsville, PA • 717-319-7244 Facebook: Infinite Mind-Body Org Offering non-invasive and highly relaxing mind-body healing techniques, processes and energy spa services. Support your body’s natural ability to heal by increasing core cellular energy, releasing body tension and undoing programs of limiting beliefs that keep you stuck in unhealthy patterns. Modalities include, Access Bars, energetic facelifts, BodyTalk, wellness coaching and the new Energy Enhancement System, Quantum Healing Chamber. See ad, page 23. u

MIND BODY HEALTH CONSULTANTS

David Frederick, PhD, DSc, ND, DHM 3214 E Market St, York • 717-344-0075 TheUnknownMuscle.com DocDaveF@worldinst.com We provide complementary and alternative approaches to integrated wellness. From pain management, digestion and hormone/thyroid analysis to migraines, anxiety, Lyme’s and more. “If you’re serious, we can help.” Dr. Dave is an internationally known lecturer and educator who travels extensively teaching, and conducts periodic workshops locally. u

POSITIVE PRIME

SPIRITUAL HEARTS, LLC

Jennifer Rabenstein 239 Gettysburg St, Dillsburg 717-756-7079 • SpiritualHeArtsLLC.com Experience how the art of spiritual healing occurs in creative and YOU-nique ways. A variety of healing modalities can be blended from Reiki, reflexology, shamanic work, sound healing, crystals, henna, artistic outlets, priestess work and more. Services can be experienced through private sessions, private groups, workshops, retreats, public events and more. u

THE CENTER OF BALANCE, LLC

Louise Kemper, RMI, Reflexologist, EOP, Artist Leslie Kemper Punt, Holistic Health Practitioner 20 N Jefferson St, Greencastle 717-643-1404 • TheCenterOfBalanceLLC.com Offering holistic services that help maintain proper balance of mind, body and soul, including free “Knowledge is Power” classes.

Certified Therapeutic Art Practitioner provides art as therapy. Certified Stress Management Consultants design personalized programs for companies and groups. Private events, retreats and specialty parties available. Check website for current and upcoming class information. u

WHOLISTICALLY SIMPLE RX

Dr. Tia McLaughlin 1000 Carlisle St, Ste 2225, Hanover 717-885-6638 • DrTiaMcLaughlin.com Individual and family in-person, one-on-one health consults, virtual appointments, group sessions/ events and energy sessions – Dr. Tia is a functional medicine practitioner and lifestyle educator who helps manage and reverse symptoms of autoimmune or chronic diseases specializing in stomach/gut health/weight issues, Celiac and blood sugar concerns through a unique, whole-body approach. Education regarding labs and medications is also available. u

PrimeForGold.com

Harness the power of PositiveCognitive Psychology and Neuroscience to redesign your mindset and life. Expertly curated, personalized images & statements with sound track become a vision board on steroids to help you create a positive mindset in as little as 3 minutes per day.

Lifetime access to a gifted sample session and a 10-day free trial are available at PrimeForGold.com. u

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 ENERGY CONSCIOUSNESS TRANSFORMATIONAL HEALING – Brennan Healing Science Practitioner, 25 years’ experience. Forgotten life experiences and traumas are stored in the body’s cellular memory and continue to affect adult experiences. Healing these distortions allows the body to self-heal.

Healing on the physical, mental, emotional and spiritual levels. Distant healings available via Zoom. Energybodyworks.com. Tinyurl.com/ Asha-HER-Summit. 717-843-5672.

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

FREE for all local Businesses & Practitioners

YOGA YOUR YOGA

Cynthia Johannes-Beecher 1900 Orange St, West York 717-586-6494 • YorkYourYoga.com Your journey is our passion at Your Yoga. We welcome everyone to learn in a safe, inviting, no judgment studio located near the fairgrounds. All body types welcome.

Easy access with lots of free on-street parking. Hatha, Vinyasa Flow, Restorative, Chair and Gentle Yoga. See ad, page 25. u

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For questions or assistance: 570-350-4590 Publisher@NaturalCentralPA.com November 2023

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