DEC 2021 Natural Awakenings South Central PA

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HEALTHY

LIVING

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PLANET

THE HEALING POWER OF INTENTIONAL CONVERSATIONS Amp Up Your Immune System Sugar-Free Holiday Treats Celebrating the Soul of Winter

December 2021 | South Central PA | NaturalCentralPA.com

Nature’s Virus Killer

not a sniffle!” she exclaimed.

Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night.

“It saved me last holidays,” she said.

“The kids had crud going round and round, but not me.”

Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said.

By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast.

September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.”

“They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched.

Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished.

Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses.

Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA24. and doorknobs. This cut the spread of to work that fast?”

Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives.

Christmas and called it “one of the best Buy once, use forever.

The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease.

“It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL South Central PA NaturalCentralPA.com 2

Copper can stop a cold before it starts

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letter from publisher

The Power of Community It is not the hearing that improves life, but the listening. ~Mihaly Csikszentmihalyi

W

e were half a dozen men, mostly unknown to each other, some of us loosely connected by mutual acquaintances; others, strangers responding to a flyer posted on local bulletin boards titled, “Men’s Group Forming.” The common link between us was the desire for meaningful connection.

Each man was different in personality and demeanor, yet each was driven by an innate yearning to seek, share and learn within a purposeful community. The forming of this actual group in which I still participate is not uncommon. In these days when so many of us are feeling separated and isolated from each other, various approaches that bring people together in small groups offer participants valuable opportunity for healing and wholeness.

Community gatherings are known by various names such as wisdom circles, story circles, intention circles, support groups, prayer circles, dialogue circles and integration groups, where people are invited to share experiences, hold space for others, listen and learn, mentor each other’s growth or more.

Our fledgling group was formed with a common desire, yet none of us knew how to actually create and run a group in a meaningful way, so we referenced the book A Circle of Men – The Original Manual for Men’s Support Groups, by Bill Kauth, co-founder of the New Warrior Training Adventure. With an easy template to follow and adjustments borne from our own trial and error, we launched and created a small and effective community of support that continues today after two decades. Ultimately, most of the men in the group matriculated through the ManKind Project’s (MKP) New Warrior Training Adventure, which connected us to a larger network of local communities around the globe focused on supporting men on their journey toward emotional literacy, personal accountability and self-awareness.

Locally, there are numerous community gatherings that occur at wellness centers and with holistic practitioners—the details for many of which you’ll find within these pages.

You will also find many noteworthy community events at the beautiful Amethyst Retreat Center, in Duncannon (AmethystRetreatCenter.org).

In Linda Sechrist’s feature article this month, she discusses the power of gathering in community and the importance of cultivating deep listening, which is vital to building trust, a key building block in any relationship or community. As you open yourself to find a community in which you can trust and thrive, hopefully it is one that supports you on the journey to feel good, live simply and laugh more.

Dave Korba, Publisher

NaturalCentralPA.com

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

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Contents 12 LOCAL GIFT-GIVING

16

IDEAS

Eco-Friendly, Holistic and Healthy

14 THE SWEET DANGER OF SUGAR

Ways to Enjoy Healthier Holiday Fare

16 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

18 CIRCLES OF HEALING

The Power of Gathering in Community

21 SEASON OF LIGHT Celebrating the Soul of Winter

22 THOMAS MOORE on the Art of Soulful Listening

24 AMP UP IMMUNITY

26

26 THE BEST BOOKS

28

Proven Boosters for Good Health

FOR KIDS

Gift Choices that Can Open Up Worlds

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 570-350-4590 or via the “Advertise” link at NaturalCentralPA.com. Deadline for ads: the 1st of the month, for the next month.

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Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 570-350-4590. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

28 TOYLAND FOR POOCHES Choosing Safe Playthings a Dog Will Love

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

DEPARTMENTS 6 news briefs 9 health briefs 11 global brief 14 conscious 16 21 22 23

eating fit body inspiration wise words yoga pilates fitness guide

24 26 28 30 31 32 33

healing ways healthy kids natural pet calendar classifieds online exclusives resource guide

December 2021

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news briefs

Holiday Happenings at Brownstone Station

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rownstone Station Wellness Center will host Hummelstown Holiday Happenings on December 5, including a donation-based community yoga class from 11 a.m. to noon (must preregister) with all proceeds going to Cocoa Packs Presents and Falcon Packs food program. From 12:30 to 2 p.m., the Haj Paj Food Truck will be serving a tasty lunch.

There’s a Bake sale and s’mores by the campfire from 1 to 5 p.m., crafts for the kids to take home and photo ops.

Mini-sessions will be available from 1 to 4 p.m. (book ahead). They include express treatments with Pelle Sana Facial Spa, psychic readings with William Stillman, reiki treatments and chair massage.

The boutique features handcrafted items from local artisans that make great holiday gifts. There is 20 percent off handcrafted soaps. Gift cards purchased in December will be entered to win a free massage therapy gift certificate or gift basket of facial products.

Location: 320 E. 2nd St., Hummelstown. For more information, call 717-525-3852, email Info@BrownstoneStation.com or visit BrownstoneStation.com. See gift, page 12.

Find Special Offers in Online Holiday Shopping Guide

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variety of local small businesses are providing Natural Awakenings readers with special offers for a variety of products and services during the month of December. They can be found in an online, local, Holiday Shopping Guide located on the Natural Awakenings website.

Visit Tinyurl.com/LocalGiftOffers and click on the business listings in the shopping guide to view their unique offers, deals and discounts for local, seasonal shopping.

For more information or to create an online listing for a business, call 570-350-4590, email Publisher@NaturalCentralPA.com or visit NaturalCentralPA.com/Businesses.

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Get in the Groove

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he Groove DANCEfloor Experience, a creative and fun dance workout, is coming to Lebanon, Hummelstown and Middletown.

Palmyra resident Elaine TorranceGingrich was drawn to Body Groove because of her love for dance and her desire to find a workout that was dance-based. Not only is she certified as an adult facilitator, she’s also a certified FIT facilitator and Young At Heart facilitator.

The simplicity of movement, along with diversity of music styles, has inspired millions to achieve and maintain vibrant health. Misty Tripoli, founder of Body Groove and the World Groove Movement, found that when she gave herself permission to dance for herself, she discovered her authenticity, which allowed her to love her own body.

Groove DANCEfloor classes are offered at 6:30 p.m. Mondays and noon Saturdays at Danstation Dance Studio, in the Lebanon Valley Mall, as well as 11 a.m.

Tuesdays at PADancesport, in Hummelstown. For more of a fitness workout, Groove FIT classes run at 6 p.m. Wednesdays from November 10 through December 15 at the Middletown Area Recreation Alliance.

To register or for more information about Groove DANCEfloor, visit AvalonianMoon.com or email ElaineGrooves60@gmail.com.

Horn Farm Center to Rebuild

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he nonprofit Horn Farm Center’s historic farmhouse was struck by lightning on October 25, destroying the second and third floors, but no one was injured. Executive Director Alexis Campbell is soliciting donation by check or online at HornFarmCenter.org. She states, “There is something innately powerful about fire. It can destroy and create in an instant. In a forest ecosystem, fire can be the clearing energy that builds soil for incredible growth. While this tragic event is unbelievably challenging and we are still grieving what was lost, we are choosing to accept that fire is a gift.

We trust that this disruption will lead to extraordinary growth for the Horn Farm Center.”

Over the past two years, the Horn Farm Center has adopted new leadership, grew its staff, engaged more than 160 volunteers and launched its signature land steward training program. This year, they set out to plant 10,000 trees and achieved that goal in October.

Future plans include launching a new edible forest garden demonstration project, planting another four acres of riparian trees and working with community partners such as the Keystone 10 Million Trees Partnership, funded by the Chesapeake Bay Foundation, and the York County Conservation District.

Location: 4945 Horn Rd., York. For more information, call 717-757-6441 or email Education@HornFarmCenter. org. For the annual appeal letter in its entirety, see “Horn Farm” on page 32.

December 2021

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kudos Cheri Koons, RN, BSN, has joined the expert nutrition team at The Family Wellness Center at Briarsdale Integrative Health Care, bringing the best of Western and Eastern modalities Cheri Koons to helping individuals reach their health goals.

Koons was one of the first candidates in the U.S. to become a certified vascular nurse. She is also certified as a heart-centered wellness facilitator, a certified integrative mental health professional and certified in integrative nursing, as well as a member of the American Holistic Nurses Association and Sigma Theta Tau international honor society of nursing.

Her areas of specialization include nutritional exam, digestive, cardiovascular, diabetic and brain health conditions, food sensitivities, women’s health issues, detoxification, food addictions and weight management.

Location: 1000 Briarsdale Rd., Ste. A, Harrisburg. For appointments and more information, call 717-558-8500, email DebCoulston@comcast.net or visit TheFamilyWellnessCenter.com. See listing, page 34.

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health briefs

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Drink More Water to Help Prevent Heart Disease Staying well hydrated throughout life could reduce the risk of heart failure, according to a study presented at the European Society of Cardiology 2021 Congress. Researchers from the U.S. National Institutes of Health reported that people that drink sufficient water every day have a reduced risk of the thickening of the heart’s left ventricle.

Their conclusion was based on the analysis of 26 years’ worth of serum sodium levels in 15,792 middle-age Americans. Higher serum sodium concentration in midlife was associated with heart failure and left ventricular hypertrophy 25 years later.

Few people meet daily hydration recommendations (54 to 71 ounces for women and 67 to 101 ounces for men). According to the researchers, when people drink less fluid, the concentration of sodium in the blood increases, and the body attempts to conserve water by activating processes known to contribute to the development of heart failure. “The findings indicate that we need to pay attention to the amount of fluid we consume every day and take action if we find that we drink too little,” says study author Natalia Dmitrieva.

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December 2021

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andreea ch /Pexels.com

Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein—also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

Try Damask Rose Extract to Boost Liver Function

wasanajai/AdobeStock.com

The fragrant Damask rose (Rosa damascene), a common ingredient in essential oils and perfumes, has been used for a millennia in the Middle East to treat chest pain, menstrual bleeding, heart weakness and digestive ailments.

A new study by Iranian researchers has found that it also boosts liver function in people with nonalcoholic fatty liver disease. The 37 participating patients that took 500 milligrams of rose petal extract daily for 12 weeks had significantly better serum ALT (liver enzyme) levels compared to the placebo group.

The rose extract also reduced triglycerides, low-density lipoproteins and blood pressure, and it significantly improved metabolic syndrome markers.

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The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign.

For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change. ready made/Pexels.com

Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

Eat an Avocado Daily to Redistribute Belly Fat

Avoid Antibiotics to Lower Colon Cancer Risk A clear link exists between taking antibiotics for six months and developing colorectal cancer in the next five to 10 years, report researchers from Umea University, in Sweden. By comparing the records of 40,000 Swedish cancer patients to 200,000 people without cancer, they found that taking antibiotics for at least six months increased the risk of cancer by 17 percent in the ascending colon, the first part to be reached by food after the small intestine. However, no increased risk was found for cancer in the descending colon. Those taking the most antibiotics had the greatest risk, but even a single course was associated with a small, but statistically significant risk increase. “While in many cases antibiotic therapy is necessary and saves lives, in the event of less serious ailments that can be expected to heal anyway, caution should be exercised,” says Umea University researcher Sophia Harlid, Ph.D. ana terevich/Pexels.com

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Wind Energy Can Be a Climate Change Hero Cornell University research published in the journal Climate indicates that advanced wind energy strategies could reduce atmospheric average temperatures of about 32 to 33 degrees Fahrenheit by 2199.

Rebecca Barthelmie, a professor in the Sibley School of Mechanical and Aerospace Engineering, says, “Early action will reap dividends. In terms of averting the worst of climate change, our work confirms that accelerating wind energy technology deployment is a logical and costeffective part of the required strategy.” Waiting longer to avert environmental disaster will mean more greenhouse gas reduction scenarios will be needed.

The Intergovernmental Panel on Climate Change Working Group I Sixth Assessment Report has determined that climate change is rapid and intensifying, and that Earth’s atmosphere could add 35 degrees Fahrenheit of average warming by 2040. Sara C. Pryor, a professor in the Department of Earth and Atmospheric Sciences and co-author of the research, says global wind resources exceed current electricity demand and the cost of energy from wind turbines has declined sharply. “It makes perfect sense to rapidly deploy wind energy as a key part of decarbonizing the electricity supply.” Wind turbines are now deployed in 90 countries, generating about 7 percent of global electricity.

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Local Gift-Giving Ideas

Eco-Friendly, Holistic and Healthy

‘T

is the season for giving – and there’s no better way to fulfill your gift list than from a local small business whenever possible. Be mindful to choose gifts that celebrate eco-consciousness, sustainability and healthy, holistic living. Santa’s elves have compiled a brief list of local gift ideas to get you started.

c Scented Soy Candles: These 100 percent

U.S.-sourced soy wax candles come in reusable glass jars with lids. The small-batch candles are hand-poured locally. Six festive scents are available: Pumpkin Crunch, Snickerdoodle, Nordic Night, Mistletoe, Caramelized Pralines, and Dry Gin & Cyprus. Cotton wicks are lead- and zinc- free. 16 ounces, 80 hours burn time. $24.95.

(SacredMoonCircle.com, located in Hanover.)

c Lavender LIGHT Products: Lavender LIGHT is the Signature Scent of ReikiSpace.

All natural, long-lasting products include essential oil ($15), goat milk soap ($5), roll-on body oil ($15), bath salts ($14), amethyst candle ($20), mist ($15) and body lotion ($18/$8).

Every product has an amethyst crystal within to boost healing properties. (ReikiByRickie. com, located in Harrisburg.) c Locally Handcrafted Sunshine Aloe Soap: Mild soap for face and body. 100 percent vegan.

Ingredients include organic calendula, fresh aloe, homegrown pumpkin leaves, fresh orange juice and orange essential oil. Herbs and plant material are infused into base oils: olive oil, coconut oil and eco-friendly, sustainable palm oil. This is real soap made by the hot process soap-making method. 4.8 ounces. $8. (BrownstoneStation.com/ shop, located in Hummelstown.) c Handmade Gemstone Bracelets: A variety to choose from, all reiki-charged, including the Magical-Self bracelet, with protecting and grounding energy, featuring rose quartz, matte lava rock, labradorite and clear quartz; measuring about seven inches in length on a stretchable elastic cord. Wear your favorite aromatherapy scents on the lava beads, which resonate with the heart, root and sacral chakras. $30.

(AscensionHolistics.com, located in Palmyra).

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c The Gift of Health: Carlisle Bowen Works has been winning awards year after year for their effective alternative therapies. A gift certificate to Carlisle Bowen Works includes a wide range of services to choose from; massage, medical qigong, pastoral counseling, reiki, Bowen Therapy and more. Dollar amount of your choice. (CarlisleBowenWorkPA.com, located in Mechanicsburg.)

c Orgonite Pendants: A variety to choose from, crafted by local artisan Angela Benner. Orgonite is a mixture of crystals, metal–like copper—and resin. The resulting energetic properties may improve sleep, balance moods, relieve stress, clear stagnant energy and balance the electromagnetic field. Pendants range in price from $19 to $25.

Other Orgonite products are available. (Gracefull-Heart.com, located in Carlisle.)

For more gift ideas, see our complete Local Holiday Shopping Guide online at NaturalCentralPA.com/businesses.

This Holiday Season

give twice First, give unique, local, eco-friendly & natural gifts to everyone on your list

Second, give back to our community by supporting small, local businesses

Find SPECIAL OFFERS, exclusively ONLINE for Natural Awakenings readers

Visit Tinyurl.com/LocalGiftOffers and click on the business listings in the shopping guide to view their unique offers, deals & discounts.

December 2021

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conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare

by Christy Ratliff

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hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

Hidden sugars are often found where we least expect them.

–Ricardo Díaz In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty

foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says.

“I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

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

For sugar-free treat recipes, see “Recipes”, page 32.

Tips to Eat Less Sugar

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Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

maxim khytra/AdobeStock.com

Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugarsweetened beverages with sugar-free options).

Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go.

Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

marilyn barbone/AdobeStock.com

Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness.

Choose whole grains over enriched grains.

Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/ that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.”

December 2021

15

fit body

HOLIDAY ZEN

Stress-Free Fitness and Self-Care

by Maya Whitman

D

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

foto helin/AdobeStock.com

Cancelling Guilt, Staying Healthy

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With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicagobased wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When

we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed.

“If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guiltfree, unplugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.”

During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season.

Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness rou-

tine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath.

“When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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December 2021

17

The Power of Gathering in Community

by Linda Sechrist

H

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis.

A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating.

With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location, small communities formed around common interests and shared 18

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values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages.

“In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’”

According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding.

Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with Bonar for 29 weeks after their incarceration learn the value of

fizkes/AdobeStock.com

Circles of Healing

growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.”

More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s.

“The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm.

Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.”

From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it.

Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

Connecting through Common Emotions Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk.

The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing.

“The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life.

Having experiences of fellowship and communion with likeminded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us.

Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels.

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

December 2021

19

Ideas for Starting and Maintaining a Circle

by Justine Willis Toms When I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own.

While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

n Consider it a sacred space

Step One: Set forth a clear intention.

n Encourage and welcome diverse

n One person speaks at a time n Speak and listen from the heart

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation.

Step Two: Put out the call.

After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine.

Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history.

If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others.

Step Three: Meet on a consistent basis.

Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go.

Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

points of view

n Listen with discernment instead

of judgment

n When in doubt or need, pause and

silently ask for guidance

n Share leadership and resources n Decide together how decisions

will be made

n Work toward consensus

when possible

n Offer experience instead of advice n Decide together what is to be held

in confidence

n Speak from your own experiences

and beliefs rather than speaking for others

n Open and close the circle by hear-

ing each voice (Check-ins and check-outs)

FOR MORE INFORMATION, VISIT: New Dimensions Radio NewDimensions.org

Cate Montana CateMontana.com

Mankind Project MankindProject.org

Institute of Noetic Science (IONS) Noetic.org

Jean Shinoda Bolen JeanBolen.com

Douglas Bonar A Center for Wellness ACenterForWellness.net

Circle Principles MillionthCircle.org/circle-resources/ circle-principles 20

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The Center for Mind Body Wellness cmbm.org HeartMath HeartMath.com Jennifer Phelps, M.D. cmbm.org/faculty-member/ jennifer-phelps-md

inspiration

Season of Light Celebrating the Soul of Winter

by Marlaina Donato

I

kharchenkoirina/AdobeStock.com

nevitably, the wheel of the year turns with the nuances of the seasons hardly noticed in the blur of our busy days. “Next year,” we say, when we realize that we’ve run out of time to try that holiday recipe, connect with friends or revel in a winter sunset. Collecting small joys takes us out of survival mode and into wide-awake living.

Pausing to sip from winter’s steaming cup of comfort can be the perfect way to begin a new chapter that prompts us to come back to the center.

In the ancient world, fire festivals marked holy days celebrating the sun’s promise of return and supplied felicity in a time of hardship. Today, something inside our ancestral memories makes us crave celebration as we wrap the year’s end in shiny ribbon, ethereal lights and scented candles.

Singing, chanting or caroling this time of year—“old-fashioned” pastimes—were ancient elements of winter’s revels that invited benevolent energy and chased away bad luck. While most of us no longer grace our neighbors with song, raising our voices to any capacity can be an offering, an invitation to hope and beauty. Singing multicultural songs with the kids, writing a spontaneous prayer or sharing seasonal or funny stories naturally boosts the immune system and helps to fight off the winter blues.

Winter has its own jewel-toned beauty that rivals summer’s most dazzling hour if we pay attention: ruby fruits baked with brown sugar, rosy desert mornings and snowy sapphire twilights. Pointing out December constellations over a beach or lacing up our boots for a brisk walk helps us to unplug from the world’s problems. Sprinkling heart-healthy spices in our morning coffee opens a gloomy day on a lovely note.

Winter can feel long, so go ahead and treat your senses; buy a few yards of red velvet to sleep on or pick up that novel you’ve been planning to read. Live and give a little more deeply. Feed the birds and feed your soul.

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Marlaina Donato is an author and a composer of ambient holiday music. Connect at WildflowerLady.com.

Revels Around the World: n The celebration of Soyal by the Hopi people of northern Arizona centers on purification, dancing and inviting the favor of the Kachinas, or protective nature spirits. n The ancient Persian festival Yalda celebrates family time and the triumph of the sun, with people staying awake

to see the sunrise and eat foods such as pomegranates and nuts. n The Chinese festival of Dong Zhi, or the “arrival of winter”, is an ancient celebration of labor and the closing year. n The Ukrainian celebration of Malanka, or Orthodox New Year, is a type of Mardi Gras involving masks, costumes and singing from house to house.

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December 2021

21

wise words

Thomas Moore on the

Art of Soulful Listening

by Marlaina Donato

ring

ff e Now o

E E R T F

LAN I M P ULTS S CON -house

state of spirituality and conscious wonder so that we might bridge the chasm between cultural, political and personal differences.

What inspired you to write Soul Therapy?

We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care. Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

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photo by Simone Anne

T

homas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life. Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a

What is soul therapy in modern times?

The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough. They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

What soul work is required of the helper to be able to address the needs of others?

The helper in soul therapy has to learn to

observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out. He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders?

Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything.

There is no room for mystery and its language, which is poetic and metaphorical.

The soul suffers.

How can we truly listen to others and cultivate authentic presence?

Today we often debate rather than converse. We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity?

In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life.

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

December 2021

23

healing ways

Amp Up Immunity Proven Boosters for Good Health

foxyliam/AdobeStock.com

by Ronica O’Hara

A

s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniffles. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily.

In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants that keep the body in balance by helping it adapt to stress. They 24

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interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage.

Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health. Polish researchers found that rowing team athletes

given 500 milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise.

Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension.

Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

The Marvel of Medicinal Mushrooms Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement.

Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts.

Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria.

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

coming in the january health & wellness issue

Health & Wellness Issue

December 2021

25

healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

goodluz/AdobeStock.com

by Sandra Yeyati

H

elping children learn to read and love books is one of the greatest parental endeavors. Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner.

A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud together. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.”

To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting 26

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librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a division of the American Library Association.

Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading. Whether it’s dinosaurs,

cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index, and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy.

“Kids often gravitate toward books that are a little bit less challenging,” Knoth says. “While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.”

According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their imagination and find their own way.

“The reader might be young, but they’re not dumb. They just haven’t had lots of experiences yet. If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles.

McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures.

“We live in silos with the people in our group, and we don’t know anything about other groups,” she explains. “When you read about other cultures, you learn that we are more alike than we are different.

We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary. Kids love to read about heroes that they can identify with and become their friends. Children are

into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.”

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

Children’s Book Awards Newbery Medal: Tinyurl.com/NewberyMedal-Award Caldecott Medal: Tinyurl.com/Caldecott-Medal-Award American Indian Youth Literature Awards: Tinyurl.com/American-IndianAward Pura Belpré Award, celebrating Latino culture: Tinyurl.com/Pura-Belpre-BookAward Coretta Scott King Awards, showcasing African American values: Tinyurl. com/Coretta-Scott-King-Awards Asian/Pacific American Award for Literature: Tinyurl.com/Asian-PacificAmerican-Award Sydney Taylor Book Award, portraying the Jewish experience: Tinyurl.com/ Sydney-Taylor-Award

Children’s Book Lists Rainbow Book List, presenting LGBTQIA+ viewpoints: glbtrt.ala.org/ rainbowbooks Best Books by the Center for the Study of Multicultural Children’s Literature: csmcl.org/best-books-2020 Cooperative Children’s Book Center Booklists, various topics: Tinyurl.com/ ccbcBookList Association for Library Service to Children Book Lists, various genres and topics: Tinyurl.com/alscBookList Notable Children’s Books by the Association for Library Service to Children, identifying the best of the best in children’s books: Tinyurl.com/ alscNotableBooks

Custom-made Organic Mattresses, Sheets and Pillows.

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December 2021

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natural pet

Toyland for Pooches Choosing Safe Playthings a Dog Will Love

by Karen Shaw Becker

M

error to determine what type their dog prefers—and which are safest—from a mind-blowing selection of tugs, balls, discs, chews, puzzles, squeaky or stuffed toys and more. Because many pet stores welcome dogs, some pet parents even bring their four-legged family members along and allow them to sniff out their favorites.

It’s important to select a dog’s toys carefully, because not every option is a good choice. For example, some dogs, especially large breeds, tend to rip soft toys apart within seconds to taste-test the stuffing.

There are also dogs that can swallow small soft toys whole. A pup’s temperament, size and age all play a role in determining which toys are safe, and there are also

considerations based on the toy itself, such as materials used, size, shape and more.

Potentially Toxic Toys Pet toys are not regulated, so they can be made with virtually any material. Plastic toys, in particular, can be dangerous, because many contain endocrine-disrupting chemicals such as phthalates and bisphenol-A (BPA). Old or weathered toys such as those left outside leach higher concentrations of harmful chemicals.

While BPA-free toys are available, the toxin may have been replaced with similar—or even more toxic—chemicals, including bisphenol-S (BPS), so “BPAfree” unfortunately isn’t a reliable indicator of toy safety. Other adulterants found in dog toys include heavy metals like lead and formaldehyde.

When looking for new

Arno/AdobeStock.com

ost healthy dogs retain their love of play throughout their lives. Because canine family members can be loosely compared to perpetual human toddlers, it makes sense that they enjoy playtime no matter their age.

Most dogs are also fascinated, at least temporarily, with toys made just for them.

Some love to chase a ball or Frisbee and others like a good game of tug or stuffed toys. Most dogs seem to enjoy playthings that squeak when they bite them, possibly because the noise brings to mind the sound of captured prey, or perhaps because pet parents give their dogs extra attention when they “get their squeak on”.

Most dogs in the U.S. have lots of toys, and many pet parents practice trial-and-

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toys, choose those made in the U.S. out of 100 percent natural rubber, organic cotton or other eco-friendly and contaminant-free materials. Try the sniff test. If a toy being considered smells strongly of chemicals, put it back. Testing shows that some tennis balls made for pets contain more contaminants than those made for sports.

The best toys for pets are usually handmade by individuals or very small companies and can be found at local farmers’ markets or sold regionally in small, independent pet stores. There’s no plethora of companies that produce 100 percent organic toys, but some great, allnatural toys can be found online.

What Dogs Seem to Prefer Researchers have discovered that regardless of the type of toy, once a dog is completely familiar with the sight, sound, smell and feel of it, boredom can set in. In addition, we may want to avoid “indestructible” toys the dog can’t make a dent in, because they enjoy toys they can pull apart and destroy, or those that are edible.

Offering a dog easily destroyed toys isn’t ideal, either, as they may accidently or intentionally ingest some of the non-edible pieces. A good alternative is recreational bones (large, raw chunks of beef and bison femur bones), which are quite enjoyable to most dogs, even though they’re not technically toys. Lick mats that hold a soft food treat are also a great environmental enrichment choice for dogs that tend to destroy toys quickly.

Treat-release puzzle toys, toys meant to be chewed and those that make noise or are edible (like a nontoxic dental bone) can also be good options, while toys that are hard, unyielding and silent will probably not be a big hit.

Don’t underestimate our human ability to stimulate a dog’s interests. A session of playtime—playing fetch, tug-of-war or hide-and-seek—will be far more stimulating to the pup than any toy could be.

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

Tips for Selecting Safe Dog Toys These guidelines compiled by VetStreet.com are recommended by veterinarian Karen Shaw Becker to help in choosing toys that will keep a dog not only happy, but safe. n Choose toys that are the right size for your dog. Giving a small toy to a large dog poses a risk of inhalation and choking. Small balls are especially dangerous, as they can easily become lodged in your dog’s trachea. Generally speaking, you should choose large toys for large dogs and smaller toys only for smaller dogs. n Avoid toys that have small parts that can be chewed or pulled off and those with sharp edges or that can be chewed into sharp points. n When playing fetch, avoid toys that are heavy or hard enough to damage your dog’s teeth or injure him. n If your dog likes to de-stuff toys, be sure he’s not eating the stuffing. Some dogs really enjoy stuffing-free toys.

Toys That Require Close Supervision n Long, rope-like or tug toys, since they can become wrapped around your dog’s neck n Squeaky toys if your dog likes to play “rip out the squeaker” n Battery-operated toys, because if your dog manages to get the batteries out and swallows them, it can result in battery toxicosis n Tennis balls, which can be a choking hazard for large dogs, and the abrasive fuzz may wear down the teeth of an aggressive or persistent chewer n Frisbees and similar flying discs that may cause your dog to jump up and twist simultaneously, which can lead to leg and back injuries

Toys to Avoid n String, ribbon, pantyhose, socks and rubber bands, all of which can be swallowed and cause life-threatening complications in the digestive tract n Children’s toys (such as stuffed animals); they’re not designed to withstand the type of play dogs engage in n Toys stuffed with beads or beans n Rocks and sticks n Containers (including bags) large enough for your dog to put his head in; if it becomes stuck, he can suffocate n Tug toys for dogs with neck or back problems, such as herniated disks n Rubber toys with a hole in only one end, as they can form a vacuum that catches your dog’s tongue n Rawhide chews aren’t recommended for several reasons, including that they pose a high risk of choking and intestinal obstruction

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MONTHLY PLANNER

calendar of events

SATURDAY, DECEMBER 11 Gem Talks with Jess – 11am-12pm. 2nd Sat. Learn how to work with, identify, cleanse and talk to your crystals. With over 30 years’ experience working with gemstones, Jess wants to share her wisdom and guidance with you.

Connect with fellow gem lovers for this oneof-a-kind event. Free. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717856-7367 or AscensionHolistics.com.

JANUARY

health & wellness

WEDNESDAY, DECEMBER 1

FEBRUARY heart-centered living

Evidential Intuitive Mediumship Readings – 10am. Richard La Rocco, Evidential Intuitive Medium, brings forth messages of healing with your loved ones. 1-hr readings. $150 cash only.

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

THURSDAY, DECEMBER 2 The Galactic Federation of Worlds and the Seven Sacred Rays – 7-9:30 pm. With Dottie Woodward.

Who are they? Where are they? What is our relationship with them? Also, receive a Star Fire Energies Transmission. $30. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.

FRIDAY, DECEMBER 3 Restorative Yoga with Reiki – 6-7:30pm. Rejuvenate body, mind and spirit in restful poses using props, and enjoy the healing benefits of reiki. No yoga experience needed. $25. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823.

Register: MellaLunaStudios.simpletix.com.

WEDNESDAY, DECEMBER 8

MARCH

food & nutrition

learn about marketing opportunities at:

570-350-4590

South Central PA

Teatime with Tigerlily: The 12 Days of Christmas – 1-4pm. Enjoy an afternoon of tea and light snacks learning an astrological perspective of the 12 days of Christmas presented by Susan Aughinbaugh. $45. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Register by Dec 8: MellaLunaStudios.simpletix.com.

SUNDAY, DECEMBER 12 Tarot Readings – 10am. Reader John Tucker answers questions through the tarot in these private sessions.

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

Satsang – 2-5pm. Nigel Taylor will share insights and wisdom to assist in embracing the Golden Age awakening within humanity. Questions will also be addressed during this gathering of spiritual sharing. $65.

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

Guided Animal Journey: Buffalo Medicine – 4pm. Shamanic Practitioner Angie Yingst leads this guided shamanic animal medicine journey: Exploring the North with Buffalo. Zoom or inperson available. $40. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Language of Light – 7-9pm. With Linda GarehApplegate. Do you want to switch on your light language? Experience the Language of Light in different formats. Receive “Galactic Alignment” which may activate your own Language of Light. $22. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@ Gracefull-Heart.com.

MONDAY, DECEMBER 13

THURSDAY, DECEMBER 9

TUESDAY, DECEMBER 14

Stone Wire Wrapping – 6pm. Choose from 3 stones, learn basic wire wrapping techniques and wrap one natural stone. All supplies provided. Makes a great gift. $15. The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Pre-registration required: 717-643-1404.

TheCenterOfBalanceLLC.com.

SATURDAY, DECEMBER 11 Psychic Readings – 10am. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. $150. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

Finding Inner Peace in an Age of Anxiety – 10am4pm. Join Mindfulness Teacher Sensei Tony Stultz for a very special winter retreat. $50 suggested donation. Allenberry Resort, 1559 Boiling Springs Rd, Boiling Springs. AskSenseiTony.com/registration.

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Harp and Handbells Holiday Concert – 7pm.

Louis Lynch (harpist) and the First UMC Handbell Choir, will delight your senses and transport you from the hustle and bustle of the holiday season with a variety of music to soothe and rest your soul.

Free. Fredricksen Library, 100 N 19th St, Camp Hill.

717-761-3900. FredricksenLibrary.org.

Psychic Readings – 12pm. Psychic William Stillman connects to the spirit realm to bring forth messages in private, 1-hr sessions. $150. Alta View Wellness Center, 4814 Jonestown Rd, Harrisburg. Pre-registration required: 717-221-0133 or AltaViewWellness.com.

WEDNESDAY, DECEMBER 15 Shamanic Journey for Clarity and Healing – 6-7pm. Experience a journey with your guides and helpers. No previous journeying experience needed. $10. Mella Luna Studios, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. Register: MellaLunaStudios.simpletix.com.

THURSDAY, DECEMBER 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.

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.

SATURDAY, DECEMBER 18 Glass Fusing Class – 11am. Create a 2-inch x 1.5-inch one-of-a-kind glass art piece, which can be made into jewelry. Learn basic art and glass fusing techniques, design piece; pick up fired piece by 4pm or by next day. All supplies provided. $15.

The Center of Balance, LLC, 29 N Jefferson St, Greencastle. Pre-registration required: 717-6431404. TheCenterOfBalanceLLC.com.

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

Full Moon Guided Meditation Ceremony – 7-8pm. Learn how to work with the moon phases in your meditation practice. Ceremony features sage smudging, gemstone cleansing and intention setting meditation. Will make moon water to take home; bring a mason jar with a lid. $20. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717-856-7367 or AscensionHolistics.com.

TUESDAY, DECEMBER 21 Winter Solstice Ceremony – 7-8pm. Connect and honor your sacred self with a winter solstice ceremony which includes smudge and gemstone cleansing and cord cutting. Take time to honor the year with a season themed meditation and an intention setting ceremony. $20. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717-856-7367 or AscensionHolistics.com.

plan ahead SATURDAY, JANUARY 8

savethedate SATURDAY, JANUARY 8 Raindrop Essential Oil Process – 10am3:30pm. Class provides everything you need to perform a Raindrop Process on family, friends and clients. Topics include history of raindrop, background of essential oils and techniques for applying, plus hands-on training. Receive a complete set of 9 properly diluted essential oils for personal use if registered and paid by Jan 2. $225. Health Quest Holistics, 1517 N 7th St, Lebanon. 717-228-0612. Healthquest4Life.com.

SATURDAY, JANUARY 22

savethedate SATURDAY, JANUARY 22 Foot Reflexology Certification Class – 10am4pm. Learn basic knowledge and understanding in anatomy and physiology to better know where to work the foot for healing. Wonderful entry level course for those wanting more knowledge and skill. The second part of the class is completely hands-on, so you feel comfortable doing a foot reflexology session on friends, family, and even starting own reflexology business. After completing the class, those who wish to become certified will submit a case study assignment and complete a practical exam. 10 CEUs with the NCBTMB. $325 course; $50 certification.

Health Quest Holistics, 1517 N 7th St, Lebanon.

717-228-0612. Healthquest4Life.com.

BUSINESS OPPORTUNITY START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakenings.com/mymagazine. See ad, page 35.

ongoing events

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

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

Align & Unwind Yoga – 6-7pm. All levels welcome; small group class. This style focuses on your body alignment and relaxation. Give your body some TLC, bring your mat and come flow with us. $20/drop-in; discounted multi-class passes available. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717-856-7367 or AscensionHolistics.com.

saturday Gem Talks with Jess – 11am-12pm. 2nd Sat. Learn how to work with, identify, cleanse and talk to your crystals. With over 30 years’ experience working with gemstones, Jess wants to share her wisdom and guidance with you. Connect with fellow gem lovers for this one-of-a-kind event. Free. Ascension Holistics, 1004 E Walnut St, Palmyra. Register: 717856-7367 or AscensionHolistics.com.

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

ENERGY WORK BRENNAN HEALING SCIENCE – Create a bridge to your health through your vital energy system. Understand your energy field, understand yourself. Experience transformational healing on the physical, mental, emotional and spiritual levels. Visit EnergyBodyWorks.com and Tinyurl.com/Asha-HER-Summit. Asha Scatchard, 717-843-5672.

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

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

10 off

$

first private session

Studio also offers: Kundalini Yoga | Workshops Wellness Programs | Trainings

Bee Present Wellness 309 3rd St., New Cumberland

Jaque Hanson, CMT, E-RYT

jaque@beepresentwellness.com

717-448-1281 | www.BeePresentWellness.com |

Bee Present Wellness December 2021

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community resource guide

DENTISTRY – HOLISTIC

Connecting you to the leaders in natural healthcare and green living in our community. To find out how you can be included in the Community Resource Guide, visit NaturalCentralPA.com and click on the “Advertise” link, then submit an “Advertising Inquiry Form”. To view a media kit, click on the “Advertise, then Overview” links.

ACUPUNCTURE CENTRAL PENN ACUPUNCTURE AND WELLNESS

Carolyn Romako & Pamela Howard 940 Century Dr, Ste D, Mechanicsburg 717- 610-4911 • CentralPennAcupuncture.com We’ve been Central Pennsylvania’s center for compassionate, thorough and evidence-based acupuncture for 6 years. New location with new practitioners and services, including pain management, sports medicine, fertility, pregnancy, postpartum, perimenopausal and fibromyalgia.

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

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

ANIMAL COMMUNICATION MELLA LUNA STUDIOS

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

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

The Arvigo ® session is a noninvasive treatment that repositions internal organs that have shifted by opening the flow of blood, lymph, nerve and Chi. Infertility, digestive and other benefits. Visit BeePresentWellness.com for details. See ad, page 31.

CARLISLE BOWENWORK

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

Through gentle yet powerful moves, even chronic problems “unwind” and balance is restored. See ad, page 13.

THE CENTER OF BALANCE, LLC

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

COUNSELING TICE COUNSELING & WELLNESS LLC

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

CRANIOSACRAL THERAPY THE ROOTS OF HEALTH

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

MSG009527.

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 7.

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 7.

SUSQUEHANNA DENTAL ARTS Dr Owen Allison, DMD 100 S 18th St, Columbia, PA 17512 717-684-3943 or 717-285-7033 SusquehannaDentalArts.com

A full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant retained dentures and partials. See ad, page 17.

DENTISTRY – WELLNESS COLONIAL DENTAL GROUP

Tammy del Sol, DMD 4940 Linglestown Rd, Harrisburg 717-901-7045 • CDGWellness.com Our focus on Wellness educates and motivates patients to care for their overall health. We no longer place mercury fillings, nor encourage ingestion of fluoride for children or adults. We educate and safely serve our patients and protect the environment. See ad, page 22.

MATTRESSES NATURAL/ORGANIC MATTRESS 1ST

BY INTERIORS HOME

415 Simpson Ferry Rd, Camp Hill • 717-686-4000 3130 Columbia Ave, Lancaster • 717-399-2000 Mattress1stByInteriorsHome.com Organic and natural bedding free from irritants, allergens, pressurepoint discomfort or temperature struggles so that you are assured the best night’s sleep possible. Visit our trained and certified mattress specialists who will help you find the best mattress for your needs. See ad, page 9.

December 2021

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NUTRITION

METAPHYSICAL GRACEFULL HEART

Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com Gracefull Heart provides a peaceful, loving and supportive space to assist in your journey toward wholeness/ healing. Crystals, books, gemstones, jewelry, statues, incense, oracle cards (plus sample decks), crystal and metal singing bowls, pendulums and much more. See ad, page 8.

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 25.

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 25.

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 25.

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 25.

THE FAMILY WELLNESS CENTER

REIKI BY RICKIE

Reclaim your healthiest body, mind and spirit with a whole foods approach to optimal health and well-being. Discover the joy of healthy eating and natural living for life-long wellness. Cheri integrates principles of applied clinical nutrition with a passion for helping clients achieve their wellness goals.

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 7.

Cheri Koons, RN, BSN 1000 Briarsdale Rd, Harrisburg 717-558-8500 · TheFamilyWellnessCenter.com

WEGMANS FOOD MARKET

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

NUTRITIONIST NATURAL PATHS TO WELLNESS

Sarah Glunz, MS, CNS, LDN 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Sarah will design your optimal nutrition plan for managing your weight, food allergies or sensitivities, or medical condition while helping you to improve your relationship with food. She breaks down the plan you need to follow to accomplish your health and wellness goals into reasonable action steps providing support along the way. See ad, page 25.

PET NUTRITION HOUNDS N HERBS, LLC

South Central PA

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

SPIRITUAL CENTER UNITY OF HARRISBURG

Rev Dan Landis 927 Wertzville Rd, Enola 717-732-9773 • UnityOfHarrisburg.org We are a Spiritual Center focused on practical spiritual tools and processes that guide us to a more successful life. We honor and respect all people.

THERMOGRAPHY ADVANCED THERMAL IMAGING

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

VETERINARIAN – INTEGRATIVE

Dianne Wagman, President 2519 S Queen St, York Info@HoundsnHerbs.com 717-804-9111 • HoundsnHerbs.com

HEALING CREATURES HOSPITAL

Your local source for raw and all organic natural pet foods, with a full line of organic pet supplies including pet CBD, nutritional supplements, cookies and treats, grooming supplies and apparel, bioDOGradable waste bags, de-shedding tools and gifts. Now open. See website for hours.

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 27.

PHYSICAL THERAPY ZANG PHYSICAL THERAPY Andrew Zang

3514 Trindle Rd, Camp Hill

717-440-6197 • ZangPT.com Zang PT is proud to help people regain an active lifestyle. Eliminate the need for pain, medication, injections and even frequent doctor’s visits. See ad, page 11.

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REIKI

NaturalCentralPA.com

(Formerly Avian And Feline Hospital) 3300 Hartzdale Dr, Camp Hill 717-730-3755 • HealingCreatures.com

WELLNESS GRACEFULL HEART

Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com Gracefull Heart offers many services to assist in maintaining wellness: Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, reiki sessions, aura photography and AmpCoil™ sessions. We offer reiki classes and a diverse schedule of workshops. See ad, page 8.

LOVE THIS FIND TRUE

These statements have not been evaluated by the Food and Drug Administration.

This product is not intended to diagnose, treat, cure, or prevent any disease.

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Try for FREE at NaturalAwakeningsSingles.com

CELEBRATING 27 years in THE business of

December 2021

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CELEBRATE THE SEASON WITH FRESH PRODUCE!

VISIT SONNEWALD FOR: • Organic • NON-GMO • Chemical-Free • Large Selection • Locally Grown (when in season)

Buy a $50 gift certificate and get a $5 BONUS gift certificate!

(Valid from 11/26/21 - 12/31/21)

Gift Certificate Available at the register 36

South Central PA

NaturalCentralPA.com

4796 Lehman Road • Spring Grove, PA 17362 717-225-3825 • www.sonnewald.org 12/21