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Personalized Nutrition
To eat is a necessity, but to eat intelligently is an art.
L–
François de La Rochefoucauld, 1613-1680
a Rochefoucauld was a French writer and accomplished nobleman who died 345 years ago – well before the industrial revolution, factory farming, agrochemicals and technology such as computers, the internet, smartphone apps and artificial intelligence. Yet, based on his quote, the possibility exists that he may have been an early advocate for personalized nutrition, expressed then as intelligent eating.
Today, a standard diet, especially the standard American diet (SAD), is typically evaluated as poor based on scoring systems including the Healthy Eating Index (HEI). Parents today are replacing their grandparents’ admonition of “Eat your fruits and vegetables” with “Let’s finetune your macros and test for allergies.”
For me, as a late-phase Boomer, getting back to basics with effective nutrition is challenging as I strive to achieve proper gut health, healthy protein intake for muscle maintenance and an overall balance between proteins, carbs and fats—not to mention clean and essential supplements to support my overall health. The available choices are more confusing than ever, considering the overload of information being delivered via a multitude of platforms, most with an aggressive marketing approach.
In our feature article this month, “Personalized Nutrition: Fine-Tuning the Dinner Plate,” Carrie Jackson provides an in-depth look at the evolving world of targeted nutrition. With the global personalized nutrition market expected to exceed $16 billion in 2025, this industry is shifting from a one-size-fits-all approach to more customized health solutions. From elite athletes to everyday consumers, people are using AI-powered analysis, smart tracking devices and comprehensive gut health testing to make more informed dietary choices.
The article explores insights from nutrition experts on how to optimize well-being through individualized approaches. It delves into the gut-brain connection, the role of microbiome diversity in disease prevention and how targeted supplementation can bridge nutritional gaps. Whether monitoring glucose levels, fine-tuning macronutrients or leveraging new technology to track health metrics, personalized nutrition is shaping the way we fuel our bodies.
As we navigate this expanding field, let’s remember that food is more than fuel—it’s information for our bodies, medicine for our health and a source of connection to our well-being. Here’s to making personalized choices that help us feel good, live simply and laugh more.
Dave Korba, Publisher
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Inner Peace Holistic Expo in Morgantown
The 22nd Inner Peace Holistic Expo will be held from 10 a.m. to 6 p.m., March 29, and 10 a.m. to 5 p.m., March 30, at the Morgantown Event Center, providing a rejuvenating experience for mind, body and spirit. The event will feature a 32-foot labyrinth for reflection and relaxation, along with food trucks to keep guests nourished.
Attendees can explore more than 70 vendors offering wellness products, holistic treatments and readings. There will also be free lectures on a variety of topics to inspire and educate holistic enthusiasts. Founder Nancy Hartman says, “The first 150 guests through the doors each day will receive special swag bags, so arrive early.”
Admission is $10 for the entire weekend and free for veterans and children 12 and under. Location: 6180 Morgantown Rd., Morgantown. For updates, vendor lists and lecture schedules, visit InnerPeaceHolisticExpo. com. See ad, page 21.
Mechanicsburg Earth Day Festival
The familyfriendly Mechanicsburg Earth Day Festival street fair will focus on a healthy planet and healthy people from 9 a.m. to 3 p.m., April 19. Vendors and organizations are eager to engage with the public to share their wealth of knowledge. Highlights include fantastic music on the Veolia Stage, as well as hands-on activities for adults and children.
Organizer Susanna R. Reppert, of The Rosemary House, says, “While every day should be Earth Day, Mechanicsburg celebrates in style annually on the third Saturday in April. This event features vendors, music, recycling opportunities, Smokey Bear, children’s activities, organic foods and environmental organizations, all geared toward supporting a healthy planet. Learn about energy alternatives, the best hiking trails, find native plants for our area, organic clothing and much more all while listening to live music.”
Admission is free. Location: Market and Main St., downtown Mechanicsburg. For more information, call 717-697-5111, email MechEarthDayFest@gmail.com or visit MechanicsburgEarthDayFest. com. See ad, page 27.
Dr. Owen Allison Dr. David Lambert
Jumpstart the Journey to Wellness
Nurse Practitioner Heather Tillman, owner of Functional Healing, is providing free 15-minute consultations and a 30-minute lab decoding session ($49) that reveals the secrets behind blood work to jumpstart the journey to wellness, including gut and hormone balance, personalized wellness plans, chronic fatigue and inflammation support, functional lab testing and holistic healing for long-term results.
She says, “There is a growing demand for functional medicine where more people are looking for alternatives to traditional medicine. I offer a unique approach by focusing on root causes, gut health, hormones, autoimmunity, inflammatory disease and personalized care. I offer longer appointments, deeper, more advanced testing and a holistic approach that people are searching for. I am not just treating symptoms, but I am digging deeper to uncover the main reasons for your underlying health issues. Are you ready to unlock your health puzzle?”
Membership packages vary. Location: Telehealth (Zoom). For more information, call 717678-7619, email htillman@Functional-Healing. com or visit Functional-Healing.com. See listing, page 35.
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Heather Tillman
The Temptation of Ultra-Processed Foods
The National Institutes of Health is conducting a study to help determine why so many people can’t stop eating ultra-processed foods. The study includes 36 participants living in a controlled setting for a month. They can eat as much as they like up to 6,000 calories per day, with a different type of diet each week.
One diet includes minimally processed foods such as oatmeal, strawberries and walnuts. Another diet involves ultra-processed, energy-dense (high-calorie) meals with most calories coming from hard-to-resist foods such as honey-roasted peanuts. A third diet is also ultra-processed and energy dense, but with fewer calories from the hyper-palatable items. The fourth diet consists of packaged foods that are neither energy-dense nor hard to resist, such as scrambled eggs from a liquid egg product, flavored yogurt and oatmeal with fiber powder and heavy cream.
Preliminary data from 18 of the participants found that while each diet made them feel full and satisfied, their consumption of calories differed, depending upon how hard-to-resist and energy-dense the food choices were. When subjects were given an energy-dense diet with very palatable foods like honey-roasted peanuts, they consumed about 1,000 more calories than with the other diets. When they were offered an ultra-processed diet that was neither energy-dense nor hyper-palatable, the calorie count increased by only 170.
The findings suggest that eating packaged foods does not automatically result in overeating or weight gain. The key may be avoiding hyper-palatable foods and offsetting energy-dense foods with unprocessed foods like salads.
The Effects of Loneliness on Mental Health
According to a recent study by the National Center for Complementary and Integrative Health and the National Institute of Mental Health published in Nature Mental Health, three factors— loneliness, a prior psychiatric diagnosis and stress-related social distancing—were all predictors for experiencing psychological distress during the COVID-19 pandemic.
The internet-based study included more than 3,600 participants that reported their mental and physical health and COVID-related circumstances every two weeks for six months during the first year of the pandemic. Those with a previous psychiatric diagnosis experienced greater psychological distress than those without such a history, supporting public health initiatives to address loneliness and social isolation to improve mental health.
Non-Opioid Pain Killer Approved
The U.S. Food and Drug Administration has approved a new non-opioid pain reliever called suzetrigine to treat moderate to severe short-term pain in adults. Marketed as Journavx by Vertex Pharmaceuticals, the drug works by blocking a specific channel that transmits pain signals to the brain. After the tragedy of tens of thousands of opioid-related deaths, this non-addictive option for use after surgery or for acute pain management is a welcome alternative. Journavx was evaluated in two randomized, double-blind trials, and was found to demonstrate a statistically significant superior reduction in pain compared to a placebo.
ninafirsova/CanvaPro
A Holistic Approach to Reducing Menopause Symptoms
Menopause and perimenopause are natural phases of life that often bring challenging symptoms such as hot flashes, night sweats, weight gain and mood fluctuations. Holistic nutrition offers powerful tools to ease these symptoms through targeted dietary choices.
Black cohosh has been widely studied for its effectiveness in reducing hot flashes and improving sleep patterns, while licorice root can have estrogenic effects that aid in balancing hormone levels and soothing gastrointestinal symptoms.
Omega-3 fatty acids are vital for heart health and reducing inflammation. Sources including salmon, sardines and flaxseed oil support cardiovascular health and help manage joint discomfort and stiffness. Fiber from vegetables, fruits and whole grains are also essential for maintaining digestive health by increasing satiety and preventing mid-life weight gain. Foods rich in vitamin B and magnesium such as leafy greens, nuts and seeds are crucial for adrenal support and mood stabilization. They bolster adrenal function, improve sleep quality, mitigate anxiety and stabilize mood swings.
Individual health histories can affect how these foods interact with the body. Consulting with a holistic health practitioner to tailor these suggestions to specific health needs is essential for safe and effective symptom management. Combining these dietary changes with a holistic lifestyle that includes regular physical activity and stress management can significantly alleviate menopausal symptoms.
Roxane E. Hearn, Ph.D. (Dr. Rox), is a board-certified holistic health practitioner and owner of Mindfully Fit By Dr. Rox Health. She holds a doctorate in health psychology and is a certified functional nutrition counselor (FxCFNC), and a national board-certified health and wellness coach (NBC-HWC). For more information, call 717-480-9680 or visit DrRoxHealth.com. See ad, page 6.
Indigenous Healing
Death, Dying & Grief: An Honest Conversation
Certified Death Doula Beth Montgomery will conduct Death, Dying & Grief: An Honest Conversation (DDG), at 11 a.m., April 26, at The Englewood. The event features four expert presenters—each offering valuable insights on death, dying and grief—followed by dedicated Q&A sessions. Attendees can also explore resources from local community vendors and sponsors, and those registered will enjoy a complimentary lunch.
Montgomery says, “This gathering is a community-oriented event aimed at bringing conversations about death, dying and grief into a comfortable, even celebratory space—a concert venue. Attendees can enjoy free food, live music and interactive presentations while accessing valuable resources on end-of-life issues. By combining education with entertainment, it breaks the taboo around these subjects, offering a safe, supportive environment where participants can learn, connect, and share experiences.” The presence of Natural Awakenings magazine further ensures attendees have access to expert insights and tools for navigating end-of-life matters.
“In January 2024, I approached my friend Rachel Schwab about organizing an educational event where professionals could speak on death, dying and grief,” explains Montgomery. “We wanted a welcoming place where the community could learn, gather resources and hold genuine conversations about these often-avoided topics. My motivation stemmed from a requirement in my death doula certification to host an educational event or Death Café.”
She held her first Death Café on October 13, 2023, at Metropolis, in Mechanicsburg, revealing a strong need for open, stigma-free dialogue. Building on her community group leadership experience, Montgomery introduced An Honest Conversation, leading to the creation of DDG.
“Where else can you talk to a funeral director, hospice team, estate cleaning services, alternative grief support professionals and local community members all in one welcoming environment while enjoying some incredible food?” she asks.
“The event’s primary purpose is to remind everyone that they don’t have to face loss alone. It’s a community-driven gathering where people can connect, share their experiences and support each other through grief. By opening up the conversation around death, dying, and grief—topics often considered too heavy or scary—we’re creating a safe, welcoming environment.”
Last year’s inaugural event drew more than 150 attendees and sparked numerous meaningful discussions. “Building on that momentum, I established a monthly Death Café in central Pennsylvania to provide an ongoing, safe space for these conversations year-round,” she says.
Montgomery plans to continue hosting annual in-person gatherings during the same timeframe as National Death Doula and Healthcare Decisions day/week. “I would like to create an online DDG event to accommodate individuals who cannot travel or face physical limitations. Eventually, I aim to expand and organize additional DDG events throughout the country, making these important conversations accessible to more people.”
Location: 1219 West End Ave., Hummelstown. For more information, visit DeathDoulaBeth. com/deathdyingandgriefevent. See ad, page 10.
What a Death Doula Does
by Beth Montgomery
Planning for death is not morbid; avoiding it is what causes unnecessary suffering. A death doula can be an end-of-life guide—part planner, part emotional anchor and part calm-amid-the-chaos when things get tough. They help individuals and families navigate the realities of dying before they are drowning in stress and regret, wishing they had talked about it sooner.
From creating personalized end-of-life plans to sitting bedside, holding space and making sure final wishes are honored, a death doula brings clarity, comfort and peace when it matters most.
Unlike hospice, which focuses on medical care, a death doula provides holistic, non-medical, emotional, practical and even spiritual support.
Covering the Cost of Care
by Anthony Acri
Due to age or a medical event, we may need help with performing the activities of daily living, feeding, bathing, dressing, grooming, toileting or mobility, either in our home or in an assisted or skilled care facility. At home, we may have family members available to provide the assistance we need. However, that requires them to take time off work, and so respite care is required. The question is how can someone afford to hire someone or move into a facility.
There are several options available to cover the cost: self-funded, longterm care (LTC) insurance, life insurance with an appropriate rider and an annuity with an appropriate rider.
They do not only help with death, but with grief, too. Whether anticipatory grief before a loss or navigating the fog afterward, they can hold space and offer guidance so that no one carries it alone.
Beth Montgomery is a local death doula, owner of Death Doula Beth, offering compassionate end-of-life care services, and founder of the Death, Dying & Grief event. For more information, email Beth@ DeathDoulaBeth.com or visit DeathDoulaBeth.com. See ad, page 10.
Self-funded is simply spending personal funds to cover the cost. If they become exhausted, individuals may be eligible for Medicaid.
A LTC insurance policy is available through some companies. The insured pays a monthly premium for defined benefit amount and period. The policies require answering health questions, medical underwriting, and the premium can increase. LTC insurance policies are a “use-it-or-lose-it” product, and there is no benefit paid when we die.
Life insurance varies by company regarding their LTC payment structure. They may have riders, or optional coverage, to provide a benefit. Like an LTC policy, it will have a defined benefit amount and period.
Annuities also differ between companies on payment structure. Some will increase the amount of the payout for a defined benefit period. If we outlive the benefit period, the annuity payout returns to the “normal” amount if there is remaining principal. Some companies have a lifetime payout for the LTC benefit. This product can also have a spousal benefit option covering both partners.
This is a complex issue, and working with a professional can help make an informed decision on which option is best.
For more information, contact Anthony Acri, RSSA, licensed in DE MD NC NJ PA and VA, at 717-345-4888 or visit AcriAgency.com. See ad, page 10.
Religious Trauma Grief When Leaving a Community
by Rev. Rachel Schwab
Leaving a spiritual community can be a profoundly transformative, yet challenging experience. When individuals depart from their spiritual home, they often encounter a deep sense of loss akin to bereavement. The rituals, beliefs and sense of belonging that once provided solace now evoke pain and confusion.
Religious trauma can manifest as anxiety, depression and a pervasive sense of betrayal that stems from the cognitive dissonance experienced when long-held beliefs are questioned or discarded. Grieving this loss involves not just mourning our community, but also reconciling with our identity and purpose.
Healing requires patience, compassion and a safe space to explore new spiritual paths. Reiki, with its gentle energy healing, can assist in this journey by promoting emotional balance and inner peace. By acknowledging and addressing religious trauma, we can pave the way for holistic healing and spiritual renewal.
Rev. Rachel Schwab is the owner of Rachel’s Reiki. For more information, call 717-962-5201, email revrhr@hotmail.com or visit RevRachelSchwab.com. See ad, page 10.
An Indigenous Approach to Dying
by Lisa Nyabinghi
Many Caribbean Tainos prepare for a “good death” when they are aware that the time is drawing near for them to cross over. It involves the preparation, planning and settling of affairs so as not to burden those left behind. They make final preparations for who will become the matriarch or patriarch of the family and set aside funds for the continued support of the community and children. All outstanding affairs are brought to order.
It is considered shameful for a Taino elder not to make these preparations, and thus be a burden on the living. Family and friends visit more frequently, not only to remember past joys and excitements, but to help the elder plan for life in Coaybay [The afterlife]. The spouse will often be given permission to remarry and have more children to ensure the lineage will continue and to retain happiness in the home.
Dr. Lisa Nyabinghi, PsyD., is a BIPOC counselor specializing in grief, loss and end-of-life counseling. She is the owner of Abundant Healing, LLC., located at 50 E. Market St., in Hallam. For more information, call 717-650-1051, email Admin@AbundantHealing.org or visit AbundantHealing. org. See ad, page 10.
DEATH DYING GRIEF EVENT
Counseling
ABUNDANT HEALING, LLC
Dr. Lisa Nyabinghi, Indigenous Counselor 50 E. Market St., Hallam 717-650-1051 • AbundantHealing.org
We offer tailored counseling and psychotherapy services for individuals of all ages, with a special focus on integrating pastoral care and Indigenous perspectives. Our purpose is to support individuals and families navigating loss, emotional distress, COVID-19 trauma and terminal illness. We are dedicated to helping those facing life’s challenges. See ad, page 10.
Insurance
ANTHONY ACRI INSURANCE AGENCY
Tony Acri
128 S 32 nd St, #1039, Camp Hill 717-345-4888 • AcriAgency.com
We are an independent insurance broker focusing on long term care, life insurance, disability insurance, and annuities for asset protection and long term financial security. See ad, page 10.
Holistic Death Doula
DEATH DOULA BETH
Beth Montgomery
Beth@DeathDoulaBeth.com DeathDoulaBeth.com
As a Certified Death Doula, Elder Care Doula and End-of-Life Care Planner, I bring compassion, clarity and deep support to individuals and families navigating the intricate journey of death, dying and grief. You’ll find a holistic, non-medical approach embracing the emotional, spiritual and deeply human aspects of end-of-life experiences, thru pre-planning, legacy work, spiritual care and community education. See ad, page 10.
Rev. Rachel offers a unique blend of partnering with her clients in healing emotional and physical issues through reiki and her over 25 years’ experience as an ordained minister. Rachel provides individual reiki sessions, reiki classes, reiki shares and mentoring for reiki students. See ad, page 10.
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Conscious Eating
Cooking With Healthy Oils
The Secret to Anti-Inflammatory Meals
by Marlaina Donato
Healthy oils can quell chronic, systemic inflammation—a condition that significantly exacerbates the risks of cardiovascular illness, autoimmune conditions and neurodegenerative diseases like Alzheimer’s and Parkinson’s. Beneficial fats are indispensable for metabolic processes, brain function, hormone production and the absorption of vitamins A, D, E and K. For overall well-being, the optimal choices are cold-pressed, anti-inflammatory oils made from avocados, walnuts and flaxseeds, as well as extra-virgin olive oil and modest amounts of virgin coconut oil.
Inflammatory Fats
The typical American diet of drive-through meals and processed, packaged foods like salad dressing, ketchup, mayonnaise and sweet treats in the cookie aisle contains refined vegetable and seed oils. Whether it’s safflower, sunflower, corn, soybean, canola or cottonseed oil, these polyunsaturated fatty acid oils are often bleached, deodorized and chemically extracted with hexane to ensure a greater, more cost-effective yield with a longer shelf life. Such refinement methods destroy the naturally occurring antioxidants. Consequently, a diet high in ultra-processed foods containing seed and vegetable oils can increase systemic inflammation.
“Polyunsaturated fatty acids have multiple double bonds in their carbon chains. This structure makes them fragile and prone to becoming inflammatory compounds,” explains Sara Banta, a health coach and supplement specialist in Newport Beach, California. “They also inhibit fatty acid beta-oxidation, making your body less efficient at using fat for fuel and leading to larger fat cells.”
Healthy Oils
Avocado Oil: Rich in monounsaturated fats and vitamin E, avocado oil is a versatile choice for moist muffins, roasted vegetables and flavorful homemade salad dressings. With a high smoke point, avocado oil is perfect for savory stir-fries and mouthwatering, healthy grills. In a study published in Disease Markers involving rat subjects, avocado oil was found to partially reverse inflammatory processes and reduce levels of triglycerides and low-density lipoprotein (“bad” cholesterol), without affecting high-density lipoprotein (“good” cholesterol) levels. Banta cautions, “Most avocado oils are cut with seed oils. In fact, over 60 percent of the avocado oils are not pure avocado oil, so buyer beware. Look for a brand you trust that is organic.”
Olive Oil: Consider using extra-virgin olive oil, an important culinary staple that offers impeccable health properties and delicious flavor to appetizers, dipping sauces, salads and sautés. Studies have reported that regular consumption of olive oil may be linked to lower levels of certain markers of inflammation, including C-reactive protein and interleukin-6, as well as a lower risk of dying from cardiovascular disease. Banta notes that olive oil is a heart-healthy choice because of its high levels of monounsaturated fats and antioxidants, and a perfect oil for dressings and low-heat cooking. Organic, cold-pressed olive oil is the best option because it is processed without using high heat or chemical solvents.
Walnut Oil: According to a 2023 review published in Antioxidants, drizzling walnut oil over a grain bowl or grilled salmon may help prevent chronic inflammatory diseases and cancer. Rich in polyunsaturated fatty acids and prebiotics, it was found to promote the growth of beneficial gut bacteria, as well as urolithin, a potent natural compound with antioxidant and antiinflammatory properties.
Alpha-Linolenic Acid: Mayo Clinic suggests that alpha-linolenic acid, a plant-based omega-3 fatty acid found in flaxseed oil, might help individuals with heart disease or women going through menopause. Flaxseed oil offers its powerful nutrients best when used unheated and can be whipped up in smoothies, sprinkled on soup, drizzled over salads or cottage cheese and added to protein-packed nut butter energy balls.
Coconut Oil: When used in moderation, coconut oil is also a versatile option in the kitchen for sautés, desserts, curries and healthy breakfast shakes. Research published in the Journal of Nutritional Science in 2024 suggests that this lauric acid-rich oil lowers inflammation and relieves COVID-19 symptoms. “Coconut oil offers numerous health benefits due to its unique composition and stability at high temperatures,” says Banta. “Rich in medium-chain triglycerides, coconut oil provides a quick and efficient energy source, supporting metabolism and promoting fat burning.”
Eating Out
When eating out, be mindful that most salad dressings and marinades are likely to contain highly processed, inflammatory oils. To minimize ill effects, Banta recommends asking for salad dressing on the side or replacing it with vinegar or lemon; requesting that the chef use the healthier option of real butter instead of vegetable or seed oil; and avoiding fried foods.
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
SKINNY CAESAR DRESSING
YIELD: 8 SERVINGS (ABOUT 16 TBSP)
⅔ cup organic fat-free Greek yogurt
2 Tbsp lemon juice
1 Tbsp paleo, avocado oil-based mayonnaise (such as Primal Kitchen)
1 Tbsp Dijon mustard
2 to 3 anchovies in oil
½ tsp sea salt
¼ tsp black pepper
¼ cup shredded Parmesan cheese (optional)
Pinch garlic powder (optional)
Blend everything in a mini blender until smooth. Serve over butter lettuce with cucumbers, shredded carrots and bell peppers, or use as a dip for veggies.
Recipe and image courtesy of Sara Banta.
GRILLED SALMON
YIELD: 4 TO 6 SERVINGS
4 to 6 8-oz, 1-inch-thick salmon filets, skin-on
1 Tbsp avocado oil
2 tsp sea salt
1 lemon cut into 4 wedges
Prepare an outdoor grill for direct cooking over high heat at 450° to 550° F. Brush the cooking grates clean and close the lid to heat. Alternatively, heat a castiron pan over very high heat.
Generously coat the flesh side of the salmon filets with oil and season evenly with salt. Grill the salmon, skin side down, over direct high heat with the lid closed, or in the pan, for about six to eight minutes or until the fish lightens in color, becomes more firm to the touch and can be lifted off the cooking grates or pan without sticking.
Turn the salmon over, close the lid, and cook until the meat reaches 130° F—about two to four minutes for medium rare or longer for desired doneness. Transfer to a platter to rest for one to two minutes.
Slide the salmon skin off the filets and serve with wedges of lemon and a side salad or veggies of choice.
Recipe courtesy of Sara Banta.
Sara Banta
Stan Horia's Images/CanvaPro
Stan Horia's Images/CanvaPro
EASY TZATZIKI
YIELD: 4 SERVINGS
2 mini-Persian cucumbers, chopped into small pieces
2 tsp sea salt, divided
1 cup Greek yogurt (any fat percentage)
1 Tbsp lemon juice
1 Tbsp finely chopped fresh dill
Sprinkle chopped cucumbers with one teaspoon of salt and let them rest in a colander for 10 minutes to draw out some moisture. Pat dry with a paper towel.
Combine the cucumbers, Greek yogurt, lemon juice, dill and remaining salt and stir until well incorporated. Serve over vegetables or meats as a dressing or dip.
Recipe and image courtesy of Sara Banta.
Personalized Nutrition
Fine-Tuning the Dinner Plate
by Carrie Jackson
Targeted nutrition is emerging as one of the year’s biggest areas of growth in the field of health care. Data researchers at Statista estimate that the global personalized nutrition market will exceed $16 billion in 2025. From elite athletes to busy professionals, consumers are looking for individualized recommendations that take their lifestyles and unique physiological needs into consideration. Smart devices, artificial intelligence (AI) and comprehensive testing are helping people identify their nutritional requirements and make informed dietary choices. Greater attention is also being placed on the gut microbiome and customized supplementation. The one-size-fits-all approach to eating is dwindling.
Kerry Health and Nutrition Institute, a global food research organization, recently listed targeted nutrition in their top five
trends for 2025, suggesting a greater emphasis on individual “need states” that might focus on the health status of the heart, joints, bones or gut, or on personal goals associated with sports nutrition, while nutritionists are using finely tuned supplements that cater to individual requirements. Joint and bone health benefit from anti-inflammatory compounds and improved calcium absorption, for example, while cognitive health is supported by nootropics, medicinal substances that improve thinking, learning, memory and gut-brain axis modulation. Consumers are also opting for innovative ingredients like collagen peptides, omega-3s, amino acids, postbiotics and adaptogens to enhance their health status and optimize their fitness.
Health-Tracking Aids
Technology is making it easier to measure how our bodies are responding and performing at any given time. “Smart watches,
smart rings and armband devices can track heart rate and oxygen levels, and monitor blood pressure levels. Some healthcare providers may recommend continuous glucose monitors to track blood sugar trends and fitness devices to track physical activity,” says Sue-Ellen Anderson-Haynes, a registered dietitian nutritionist and owner of 360Girls&Women, which offers personalized nutrition plans for health improvement or maintenance.
Using AI-powered products and services, consumers have the ability to receive nutritionist-backed recommendations, monitor their progress and make adjustments based on food preferences, health goals and other variables such as age, gender and body mass index. It is a streamlined path to improving eating habits, tailoring meal plans and creating recipes that align with health objectives and personal preferences.
Dietitians Can Help
For even more personalization, AndersonHaynes notes, “A registered dietitian nutritionist can evaluate past medical history, nutrition, physical activity, age, biochemical and anthropometric measurements, laboratory data, and socioeconomic and education levels. In addition, they might perform functional medical testing that includes specialized hormone testing, a review of food intolerances and microbiome testing. About 70 to 80 percent of our immune cells are found within the gut. Studies show that the more diverse the healthy microbes are in the gut, the lower the risk of inflammation and diseases like diabetes, heart disease, dementia and certain cancers. In addition, when our gut is functioning well, it allows for proper metabolism processes to occur, like digestion and the absorption of nutrients from the foods we eat.”
While research on the gut-brain axis is still ongoing, it is becoming clearer that the nerves that send signals between the gut and the brain may be influenced by the foods we eat. Anderson-Haynes suggests, “Healthful nutrients for the microbiome may include prebiotic fiber, probiotics, omega-3s,
anthocyanins [plants that are blue, violet or red] and resveratrol [a defensive substance found in the skin of plants, fruits and seeds]. Studies show that the health components in these foods positively affect mood, anxiety, depression, the immune system and the nervous system.”
Other supplementation may be necessary or advised. “While there are a variety of supplements on the market, a personalized assessment and evaluation reveal what each person may need. For example, if there is a deficiency that food alone may not be able to increase, then a vitamin or mineral supplement will be needed,” explains Anderson-Haynes. “Symptoms of low levels of vitamin D may include fatigue, depression, muscle weakness and hair loss, and if vitamin D levels are deficient, then a supplement will be needed. If there are reports and symptoms of anxiety and excessive stress, supplements generally recommended to support the nervous system may be ashwagandha, magnesium, vitamin C and others. There are also evidence-based herbal remedies utilized by functional medicine practitioners to support hormone imbalances.”
Prostock-studio/CanvaPro
Anderson-Haynes encourages clients to listen to their own bodies and to prioritize nourishment at every meal. “Food is amazing. It comes in all shapes, sizes, textures and tastes. It serves as the backdrop for social engagements and helps express culture. When done right, it’s absolutely delicious. It also serves as an element of strengthening and healing to the body. No matter your eating style, if you’re trying to eat more plantbased, with less to no animal foods, you’re in the right place,” she says.
The Gut and a Healthy Immune System
According to Monique Ryan, an Illinoisbased sports dietitian and author of Sports Nutrition for Endurance Athletes, because 70 percent of the immune system is in the gastrointestinal tract, personalized nutrition begins by getting the microbiome functioning properly. “The gut is the first line of barrier to food. If it’s been damaged or hurt, people may experience increased intestinal permeability, also known as leaky gut,” she explains.
Ryan recommends food sensitivity testing to evaluate the body’s reaction to more than 175 foods. “Once we get our test results, we can create a protocol for an oligoantigenic diet, which takes out all the antigens that cause inflammation in the body. It’s a very
personalized anti-inflammatory diet and targets what people are specifically sensitive to,” she says. “Anyone can go on the internet and find a generic anti-inflammatory diet, but what causes inflammation varies from person to person.”
For Ryan, all aspects of a patient’s background and lifestyle can offer pivotal clues. “I’ll sit down with each patient and take a detailed health history, including their nutrition background. Genetics also factor into overall nutrition, so we’ll look at family history and any hereditary diseases. I’ll analyze their most recent bloodwork and look at what they typically eat and what their activity levels are,” she attests. “The more I learn about a patient, the better I can personalize a plan based on their specific needs and not just their test results.”
Ideally, nutrients are supplied through food, but some supplements may be necessary based on the patient’s blood levels. “Vitamin D, which plays a key role in immune system health, is not readily supplied by food, so most people should be taking it in supplement form,” Ryan says. “I also generally recommend a probiotic and prebiotic to support gut health. Other supplements are highly personal and vary based on the patient’s individual needs.”
Ryan urges clients to choose whole, fiberrich foods with no added chemicals. “Simple, minimally processed foods are generally the most nutritious and efficient for the body to process. So, an almond milk that has almonds, water and maybe salt is going to be better for the body than one with multiple additives and chemical ingredients,” she explains.
Eating for Peak Performance
Ryan also works with high-level athletes. For them, personalized nutrition helps to ensure they are performing at peak levels. “Many athletes have Garmin or Polar monitors that measure their caloric output. Combined with body composition tests, these give us an overview of their metabolic and energy needs,” she says. “From there, we still have to tailor their nutrition plan for that day’s specific training. They might burn 500 additional calories one day and 1,000 in another. It depends on the athlete’s metabolism, their particular sport and what their specific training protocol is for that day. It’s not one-size-fits-all or eating the same thing every day.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Fueling Exercise Recovery
Nutritional Strategies To Boost Muscle Repair
by Zak Logan
Apost-exercise recovery plan for seasoned athletes and fitness enthusiasts alike can greatly influence soreness, muscle repair and the ability to tackle the next workout. Proper hydration and nutrition work together to optimize energy levels, repair tissues and reduce inflammation. Above all, it is important to tune in to the body’s needs and adapt post-workout strategies as needed. Recovery is a personal journey to achieving the best performance every day.
Replenishing Fluids
Water is fundamental for muscle and cardiovascular function, circulation, joint lubrication and body temperature regulation. During exercise, sweat and increased lung function expel water and electrolytes, which can lead to dehydration if not replenished. Even a 1 to 2 percent fluid loss can impact bodily functions, reducing strength, power and endurance; impairing mental focus; increasing fatigue; delaying muscle recovery; and intensifying muscle soreness.
Maintaining proper hydration before, during and after exercise is an important part of every workout. The American Council on Exercise (ACE) recommends drinking 17 to 20 ounces of water two hours prior to exercising and seven to 10 ounces every 10 to 20 minutes during exercise. Post-workout, people are advised to drink 16 to 24 ounces of fluids for every pound of body weight lost during exercise, which would require weighing in before and after each workout. A simple way to evaluate hydration levels is to check urine color—clear or light yellow is a sign of good hydration; a darker color indicates the need to drink more water.
According to ACE, if a workout is less than an hour long, only water is needed to rehydrate. For longer and high-intensity workouts, electrolyte replacement is advised. Electrolytes such as sodium, potassium, magnesium and calcium maintain muscle and nerve function. While many sports drinks provide a way to rehydrate and replace lost electrolytes, they may also contain sweeteners, artificial colors, flavors and preservatives.
Natural and homemade alternatives are equally effective. Coconut water has been called nature’s sports drink due to its electrolyte profile. Natural juices without added sugars or artificial ingredients have also been shown to be beneficial. Beetroot juice contains high concentrations of nitrate, which improves oxygenation and exercise performance by increasing nitric oxide production. Cherry juice is high in antioxidants and anthocyanins, which may improve muscle recovery. Grape juice is rich in flavonoid antioxidants, which may reduce oxidative stress and cell damage during exercise. For a quick and easy post-workout electrolyte drink, combine 16 ounces of water or iced rooibos tea with a pinch of salt, one teaspoon of honey and the juice of half a lemon.
Nourishing Recovery
Protein plays a central role in repairing microscopic tears and fiber growth that occur in muscles during exercise. The aim is to consume approximately 20 grams of protein during or after a workout. Carbohydrates restore depleted glycogen—the stored energy that is burned during exercise.
Pairing high-quality protein and nutrientrich carbs can maximize recovery. The British Heart Foundation recommends a carbohydrate-to-protein ratio of three-toone or four-to-one. Simple combinations such as Greek yogurt with berries or chicken with sweet potatoes, quinoa or brown rice are effective and quick to prepare. Another easy combination is a smoothie that combines animal-based (whey or casein) or plant-based (pea or hemp) protein with fruit-based carbohydrates like bananas or berries.
Abating Soreness
Exercise creates temporary inflammation as the body’s way of initiating the healing process. But chronic inflammation can slow recovery and increase soreness. Adding these natural, anti-inflammatory foods to a
recovery diet will help mitigate soreness and improve recovery time.
• Turmeric and ginger have potent, antiinflammatory properties. Add turmeric to curries, or steep ginger in tea after workouts.
• Fatty fish such as salmon and mackerel provide omega-3 fatty acids, known for reducing inflammation and joint pain.
• Berries and cherries are packed with antioxidants that repair cellular damage.
• Leafy greens such as spinach or kale can be added to smoothie bases or steamed as a side dish.
Get creative by combining protein, carbohydrates and anti-inflammatory foods. Consider a quinoa bowl with turmeric-spiced salmon and steamed kale or a recovery smoothie with almond milk, mixed berries, flaxseed and fresh ginger.
Supplementation Caveat
Supplements should complement, not replace, a balanced diet. Whenever possible, prioritize whole, nutrient-dense foods over processed alternatives or supplements. Consulting with a dietitian nutritionist or other practitioner that specializes in sports medicine may help identify areas where supplementation is most beneficial.
Zak Logan is a freelance health writer dedicated to getting back to basics.
Natalia Mylova/CanvaPro
The Well-Adjusted Teenager
Tips To Relieve Stress and Support Resilience
by Christina Connors
Teens are under tremendous pressure from academic demands, social expectations and the pervasive influence of technology, so it is crucial for them to have effective strategies to manage stress. By incorporating mindfulness practices into their daily life, they can develop resilience, reduce tension and enhance their overall well-being. A 2024 study published in the British Journal of Health Psychology found that just 10 minutes of daily mindfulness practice could significantly reduce symptoms of anxiety and depression. Participants reported a 12.6 percent decrease in anxiety and a 19.2 percent reduction in depression.
Helping teens in their mental health journey requires a holistic approach that addresses their physical, emotional and social needs. By fostering a supportive environment, providing education and resources, and encouraging healthy habits, we can help them thrive and develop into buoyant, wellbalanced individuals.
“It’s so important to establish open, nonjudgmental communication with our teens,” advises Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “Feeling safe to talk about and express their feelings—especially difficult ones—to a trusted adult is vital for ensuring mental health. A fun way to do this is to set aside one-on-one time each week to engage in an activity our child loves to do. This also shows our children that we notice what lights them up, helping them feel seen and understood.”
Encouraging Self-Care
Self-care is not just a trend, but a necessary practice for maintaining mental and physical health. Teens can benefit immensely from self-care activities, such as creating doit-yourself face masks with natural ingredients like oatmeal, avocado, aloe and green tea. This fun and relaxing activity can also improve skin health. Aromatherapy, using essential oils like lavender or eucalyptus, can
enhance their mood and promote relaxation. These practices encourage teens to take time for themselves and develop healthy habits that can last a lifetime. “Joining the fun with your teen in this self-care practice is also a great way to bond and get to know them more deeply,” suggests Messinger.
Spring Cleaning the Mind
Spring break is an excellent opportunity for teens to declutter and organize both their physical and digital spaces. Encouraging them to clean out their lockers, rooms and phones can reduce mental clutter and create a more ordered and efficient environment. Tips for staying organized, such as using planners, setting reminders and designating study areas, can help teens manage their time effectively and maintain a streamlined space, contributing to a clearer mind.
Breaking Social Media Habits
A study by the World Health Organization found that 11 percent of adolescents showed signs of problematic social media behavior, struggling to control their use and experiencing negative consequences. Girls reported higher levels of problematic social media use than boys (19 versus 13 percent). Thirty-six percent of young people reported constant contact with friends online, and 34 percent of adolescents played digital games daily, with more than one in five (22
Gabriella Csapo from corelens/CanvaPro
percent) playing for at least four hours on days that they engaged in gaming.
A social media break can be a transformative experience for teens. “A key aspect of reducing the amount of time a teen spends on their device is giving them something healthy to fill that void,” says Michael Dzwil, senior director of clinical outreach for Newport Academy, a residential, mental health treatment facility for teens in New York. “Suggesting alternative activities, such as reading, exercising or spending time with family and friends in person, can help fill the gap left by social media and provide a refreshing change. Together as a family, delete social media apps or at the very least turn off notifications, so that the time each family member chooses to look at social media is more intentional versus reactive.”
Modeling Healthy Behaviors
Teens often look to grownups for guidance. By openly discussing mental health, adults can help normalize it, reducing the stigma and shame that they might feel about their emotional and mental struggles. This openness may make it more likely for them to seek help when needed. By prioritizing wellness and mental health, adults send the message that selfcare is important and acceptable.
As a community, it is our collective responsibility to ensure that teens have the tools and resources they need to thrive mentally and physically, paving the way for a healthier, more balanced future generation. Parents, guardians, teachers, school administrators, counselors and spiritual allies can all play a positive role in helping kids enter adulthood as happy, well-adjusted and well-equipped individuals.
Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.
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ANIMALS & PETS
Fairhaven Healing
Healing Creatures Hospital
Mella Luna Healing
BODYWORK & SPA
Carlisle Bowenwork – Betsy Payne
Firefly Hollow Holistic Wellness
Happie Soul Wellness
Reflexology by June
ReWeaving Balance
FOOD & RESTAURANTS
Kwee Jack Fish Co
PASA Sustainable Agriculture
Spiral Path Farms
The Art of Ceremonial Cooking
Wegmans Food Market
Within You Farm
HEALTH & WELLNESS
2nd Ascent Coaching
5th Element Energy Spa
1881 Salt Sanctuary
Abundant Healing LLC
Giddings Acupuncture
Hershey Dental Associates
Jatto Internal Medicine & Wellness
Joan-Marie Lartin
Mindfully Fit by Dr. Rox
Mountain & Meadow Health
Natural Paths to Wellness
NursieSides Lactation Support
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Reitz Natural Remedies
Mary Rothwell
Susquehanna Dental Arts
Zen & Now Wellness
HOLISTIC ARTS
Alta View Wellness Center
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Spirit of Oneness
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H2L Studio
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Central PA Yoga Love Festival
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Your Yoga
Canine Gut Health
Protecting a Dog’s Microbiome
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Gut health is essential for a dog’s well-being. For optimal functioning, the gut depends on its microbiome, a collection of microorganisms throughout the digestive tract that modulate inflammation; assist with digestion and nutrient absorption; protect against harmful bacteria; and influence mood, behavior and stress responses.
Immune Health and Inflammation
A 2018 report published in Veterinary Clinics of North America: Small Animal Practice outlines our current understanding of how the gut microbiome in dogs and cats is closely intertwined with their immune system. A protective mucous layer separates gut microbes from the intestinal lining, acting as a barrier to prevent harmful bacteria from interacting with intestinal cells.
Specialized dendritic cells extend out of the mucous layer to monitor microbial activity, differentiating between helpful and harmful bacteria. Two types of white blood cells control the proliferation of detrimental bacteria and prevent infections: B cells, which produce antibodies that bind to pathogens and neutralize them; and macrophages that surround and kill offenders and remove the dead cells.
The gut microbiome also manages inflammation—ramping it up to fight infections or keeping it at bay at other times. Factors like a poor diet, antibiotics and stress can disrupt
the balance of beneficial and harmful bacteria, potentially exacerbating inflammation or creating other gut health issues.
Dietary Recommendations
“Many processed dog foods contain fillers and artificial ingredients that harm dog gut health over time,” says holistic pet health coach Denise Bozenski. “Artificial preservatives, colors and flavors disrupt the gut microbiome. Common ingredients like corn, wheat, soy and byproducts
can cause inflammation and contribute to digestive issues.”
She recommends choosing high-quality foods made with whole, fresh ingredients, while avoiding heavily processed options packed with fillers. A homemade dog diet can be an excellent choice to promote gut health if it is balanced and made with naturally fresh ingredients. Variety is key for a healthy gut microbiome. A diet with diverse whole foods supports a pet's digestive system.
“A healthy gut needs a balance of fiber, protein, healthy fats, and essential vitamins and minerals. Omega-3 fatty acids from sources like fish or flaxseed oil also play a critical role in reducing inflammation,” explains Bozenski. She recommends a gut-friendly homemade meal plan that includes fiber-rich vegetables such as sweet potatoes, pumpkin, carrots and zucchini; easily digestible proteins, including fish, poultry and turkey; prebiotics like flaxseeds and chicory root; healthy fats such as coconut or flaxseed oil;
and fermented foods like kefir or plain yogurt that provide beneficial probiotics.
Transitioning to Fresh Food
Switching a dog’s diet from processed to fresh food requires a progressive approach to avoid digestive upset. “Start by mixing a small amount of naturally fresh dog food with their current processed food, gradually increasing the fresh food portion over seven to 10 days. This gradual shift allows the dog's digestive system to adjust,” recommends Bozenski.
She also warns against common mistakes such as failing to balance the diet properly and relying too much on a single ingredient. “Dogs need a variety of nutrients. Without the right proportions of protein, fats and carbohydrates, their gut health could suffer. Additionally, feeding too much of one
ingredient can lead to an imbalance in the gut microbiome,” she explains, adding that it is best to consult with a holistic pet health coach or canine nutritionist to ensure the diet is balanced and supports gut health.
“It’s important to avoid feeding dogs toxic foods like onions, chocolate and certain spices,” stresses Bozenski. “Many dogs are also sensitive to specific ingredients, which can cause issues like itchiness or yeast overgrowth.” To identify problematic ingredients, owners can conduct a sensitivity test followed by an elimination diet, which removes certain foods one at a time to find the offenders.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
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Healing Ways
Sober-Curious
A Growing Trend for Health & Personal Growth
A sober-curious counterculture is forging a fresh path forward to explore how a personal relationship to alcohol affects your mind, body & spirit, no matter how much you drink.
Green Living
Drought-Resistant Gardening Conserving Water in the Backyard
As warmer climate conditions reach record levels, mitigating drought is topof-mind for many & solutions may be as close as the backyard.
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Wise Words
Judith Cruz on A Holistic Approach to Food Insecurity
CEO of a hunger-relief nonprofit, Cruz helps the most vulnerable, including children, seniors & people facing costly medical bills, underemployment or other economic struggles.
Eco Tip
Windowsill Herb Gardening
Use wild & cultivated herbs for medicinal & food purposes. To start a windowsill herb garden, follow these easy steps.
Inspiration
Honoring the Women in Our Lives
The world celebrates International Women’s Day on March 8, and a few inspiring names come to mind.
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Calendar of Events
Wednesday, March 5
Intuitive Tarot Readings – 10am-4:30pm. Also Mar 15. With Judy Winfrey. Receive messages that offer clarity and guidance which can help you with everyday life as well as help open you to your own potential. $90/hr. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com. Gracefull-Heart.com.
Thursday, March 6
Sound and Salt Immersion – 6pm. With Sharon Owens-Kabetek. Experience vibrational sound therapy that brings healing and balance to the body while tuning into a deeper breath to open to the benefits of dry salt inhalation while also relaxing and restoring the body. $35. Zen & Now Wellness, 6009 Allentown Blvd, Harrisburg. 717-657-6281. ZenNowWellness.com.
Saturday, March 8
Archangel Michael, Mother Mary, Padre Pio Channeling – 10am-4pm. With Pat Cassel. Messages from Archangel Michael and the Angels, and potent healing energies from Mother Mary and Padre Pio are awaiting you. $100/hr, $60/30 mins. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-2400400 or Info@Gracefull-Heart.com. Gracefull-Heart.com.
Sound Healing in the Salt Room – 6:30pm. Blends soothing vibrations from sound therapy with the respiratory and relaxation benefits of dry salt therapy. Experience deep relaxation, balance and rejuvenation in this tranquil, salt-infused space. $40. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-8941881. 1881Sanctuary.com.
Tuesday, March 11
Restorative Yoga in the Salt Room –5:30pm. Use comfy props to ensure rest as hold poses for several minutes. Final Resting pose held the longest of all and incorporates Sound Healing. Dry Salt Therapy during
Online Food School Workshop – Mar 12-18. Class not held Sat & Sun. 12-1pm. In this online workshop, understand why the Food Pyramid is wrong and what you can do about it. Get easy recipes with foods that give the most energy, so you can keep up with your busy life. $99. Register: MyRockerBeez.com.
Thursday, March 13
Conscious Connections Club – 6-7:30pm. Connect, reflect and grow with spiritually inclined individuals at our Monthly Open Circle Gathering. Enjoy meditation, discussions and community support. Free admission. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.
Shamanic Journey and Sound Healing Around the Stargate – 7-9pm. With Linda Gareh-Applegate, Holly Blyler, Sharon Askey. Relax, rejuvenate and rebalance with potent sound healing. Sound can provide an opportunity to breakdown patterns no longer serving you. $20. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com Gracefull-Heart.com.
Friday, March 14
Online Friday Night Forum: What is Human Design? – 7-8pm. Human Design synthesizes ancient wisdoms and modern science to offer a new perspective on your gifts and shadows. This talk explores its tenets, archetypes, strategies and authorities for aligned living. $5. Zoom. Firefly Hollow Wellness Center: 717-814-9136. FireflyHollowWellness.com.
Saturday, March 15
Intuitive Tarot Readings – 10am-4:30pm. See Mar 5 listing. Gracefull Heart, 1953
W Trindle Rd, Carlisle. Pre-register: 717240-0400 or Info@Gracefull-Heart.com. Gracefull-Heart.com.
Monday, March 17
Womyn’s Circle: Alchemy through Astrology – 7pm. Each month, learn about the current zodiac sign’s archetype and the themes that are associated with each sign. Will do some introspective activities, followed by a group share and open discussion to process and learn from each other. $15; $10/ first time or if bring a guest. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-894-1881. 1881Sanctuary.com.
Thursday, March 20
Spring Tonics – 6:30-8pm. Appalachian Folk Medicine considers spring a time to cleanse and detox our bodies. Explore teas and other detox methods. Everyone will make a detox vinegar to take home. $25. The Rosemary House, 120 S Market St, Mechanicsburg. 717697-5111. TheRosemaryHouse.com.
Saturday, March 22
Spring Open House – 10am-4pm. Enjoy free lectures, a make-and-take workshop, and discounted mini-services. See what Firefly has to offer. Free admission. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-8149136. FireflyHollowWellness.com.
Monday, March 24
Yin Yoga in the Salt Room – 6:30pm. Designed to deepen your connection with body and mind. Ideal for all levels. Gentle breathing melts away stress while holding each nurturing pose. The light salt mist air provides additional benefits. $40. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-8941881. 1881Sanctuary.com.
Saturday, March 29
Mobility Yoga in the Salt Room – 9am. Combines gentle, flexibility-enhancing yoga movements with the therapeutic benefits of dry salt therapy. This unique practice supports improved joint mobility, relaxation and respiratory health in a serene, salt-infused environment. $35. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-894-1881. 1881Sanctuary.com.
Gendai Reiki: Level 1 – 10am-5pm. Learn reiki and its healing power with Reiki Master Kara Lovehart. Class includes attunements, hand positions, and how Reiki improves health and quality of life. $192. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-8149136. FireflyHollowWellness.com.
Inner Peace Holistic Expo – Mar 29-30. 10am-6pm, Sat; 10am-5pm, Sun. Rejuvenate mind, body and spirit at the 22nd Inner Peace Expo. Over 70 vendors plus lectures, a labyrinth, food trucks and more. First 150 visitors each day receive a swag bag. $10/ day, free for veterans and children 12 and under. Morgantown Event Center, 6180 Morgantown Rd, Morgantown. InnerPeaceHolisticExpo.com.
This print guide connects you to local leaders in our community. The u symbol at the end of a listing indicates the practitioner also has a Premium Online Business Listing in the Directory at NaturalCentralPA.com, where they share more information, offers, coupons, reviews, events, articles, videos and photos. For a compilation of all premium online business listings in the Online Directory & Local Guides, see page 25.
Acupuncture
CENTRAL PENN ACUPUNCTURE AND WELLNESS
Carolyn Romako
940 Century Dr, Ste D, Mechanicsburg 717-610-4911 • CentralPennAcupuncture.com
We’ve been Central Pennsylvania’s center for compassionate, thorough and evidence-based acupuncture for 10 years. Our location is easily accessible with evening and weekend hours. Specialties include pain management and women’s health.
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. u
Animal Communication
MELLA LUNA HEALING
Dawn R. Tule
717-486-7823 • MellaLunaHealing.com
Dawn provides compassionate service to deepen the under-standing between you and your pet, whether in physical form or in spirit. Gain insight into what your animal friend is thinking and feeling. u
Bodywork
ARVIGO MAYA ABDOMINAL THERAPY®
309 Third St, New Cumberland Jaque Hanson • 717-448-1281
Jaque@BeePresentWellness.com
The Arvigo® session is a non-invasive 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 21. u
CARLISLE BOWENWORK
Betsy Payne
616 W Main St, Mechanicsburg 717-386-8279 • CarlisleBowenworkPA.com
Betsy a Bowenwork practitioner, LMT, CranioSacral Therapist and certified personal trainer, offers a variety of services, using Scar Tissue Release technique to increase mobility, flexibility and create pain relief; plus, the Voila Method, which brings balance to joints and offers a unique way to achieve emotional release under stress. u
THE CENTER OF BALANCE, LLC
Louise Kemper, RMI, Reflexologist, EOP, Artist Leslie Kemper Punt, Holistic Health Practitioner 25 N Jefferson St, Greencastle 717-643-1404
TheCenterOfBalanceLLC.net
Experience the healing benefits of halotherapy with a 20-minute session in our salt booth or the detoxifying benefits of an ionic foot bath. We also offer reiki, foot/body reflexology, auriculotherapy, essential oil treatments, coaching and hypnosis for wellness and soul nourishment. Our unique retail shop features holistic, vegan and natural products, artisan jewelry, clothing, accessories and more. u
A Lactation Consultant (IBCLC) bridges the gap between care providers who traditionally treat one individual (adult or infant) by treating mother and baby as an interconnected team. Care and feeding plans are given that consider the needs and preferences of each person as they work toward their goals. u
WHERE TO FIND US
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Coaching
2ND ASCENT COACHING
Gary Lougher
550 N 12th St, Ste 130, Lemoyne 717-287-1102 • 2ndAscent.com
Gary offers Certified Trauma Recovery coaching, Optimal Leadership facilitation and Heroics Kids Coaching to anyone who is open to the possibility of a new story about themselves. In person in Lemoyne, or via Zoom. Schedule a no charge discovery call. See ad, page 23. u
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.
Culinary Arts
THE ART OF CEREMONIAL COOKING
Hilary Mace
Mount Gretna • 717-371-8999
TheArtOfCeremonialCooking.com
Offerings include unique customized dinner celebrations, thoughtful menu planning, culinary rituals, interactive demonstrations, creative presentation and culinary exploration at special occasions; group retreats, plus in-depth classes that include symbolism of food, artful storytelling and celebration of the rich diversity of human experience through the universal language of food. u
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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. u
SUSQUEHANNA DENTAL ARTS
Dr Owen Allison, DMD 100 S 18th St, Columbia, PA 17512 717-684-3943
SusquehannaDentalArts.com
A full-service family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant retained dentures and partials. See ad, page 6. u
Evan offers individual and group Tension and Trauma Release Exercise (TRE) and nervous system education classes for stress, tension, trauma, pain and chronic illness support, as well as health education and tools. In person or virtual/online sessions available. Text, call or visit website to connect. See ad, page 23. u
Holistic Counseling
MARY ROTHWELL INTEGRATIVE WELLNESS
Mary Rothwell, LPC, CIMHP 2133 Market St, Ste 227, Camp Hill 717-219-4105 • MaryRothwell.com
I support women in transition, specifically mid-life, managing anxious or low mood, impacts of trauma, conflicted relationships, hormonal changes, or other challenges that interfere with a life of balance and fulfillment. I combine modalities tailored to specific client needs with research-based science of integrative nutrition, brain health and lifestyle choices. See ad, page 19. u
Holistic Weight/Fat Loss
MINDFULLY FIT BY DR. ROX
Roxane E. Hearn, PhD, CFNC, NBC-HWC 717-480-9680 • DrRoxHealth.com
Board-certified Holistic Health Practitioner, Dr. Rox provides root-cause based solutions to address complex weight/fat loss struggles. Understand & correct imbalances in your body’s basic systems thru a customized program with 1:1 health coaching, targeted nutrition & plantbased medicine. Honor your bio individuality & cultivate the mindset needed to attain & sustain a healthy body, so you can be “happy n@ked” in it. See ad, page 6. u
Jatto Internal Medicine & Wellness offers integrative telehealth services, providing personalized, root-cause-focused healthcare. Through virtual consultations, patients receive customized treatment plans for weight management, nutrition coaching, anti-aging, hormone imbalances, and more, combining modern medicine with holistic therapies—all from the comfort of their home. See ad, page 17. u
Not all massage is created equal. Experience the difference Elements can make. Our skilled massage therapists listen to your needs and employ the proper techniques to deliver a truly therapeutic experience. Elements Massage in Mechanicsburg invites you to experience the rejuvenating benefits of therapeutic massage today and discover the positive effect it can have on your body and your well-being.
HAPPIE SOUL WELLNESS
Cristina L Dunbar, LMT, CMLDT, LRMT, VFRT, MoM, Esti 5000 Lenker St, Ste 103, Mechanicsburg 717-254-7250 • HappieSoul.me
Cristina is an internationally acclaimed massage therapist, non-invasive weight loss specialist and certified manual lymphatic drainage therapist, offering massage, reiki, bioacoustic mat therapy, full-spectrum infrared sauna, weightloss treatments and more. You receive a transformative experience with personalized solutions in real time that address your wellness goals. Happie Soul Wellness. Wellness. Redefined. See ads, pages 3 and 19. u
Organic Remedies cultivates, manufactures, and dispenses safe, effective medical marijuana products for certified PA patients. OR is advancing medical marijuana therapies through genetics, collaborative research and superior patient care. Specially trained pharmacists and patient care consultants deliver a clinical approach for the utilization of medical marijuana that is patient-focused, collaborative and outcomes based. See ad, page 9. u
Metaphysical
GRACEFULL HEART
Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com
Gracefull Heart offers many tools to support you on your spiritual journey. Crystals, books, oracle cards, crystal singing bowls, gemstone jewelry, statues, pen dulums, incense and much more. We invite you to visit our peaceful and sup portive space. See ad, page 21. u
Naturopathic Healthcare
NATURAL PATHS TO WELLNESS
Leia Anderson, BA, MS, ND 1524 Cedar Cliff Dr, Camp Hill
717-494-4500
NaturalPathsToWellness.com
Leia is part of a unique, collabo rative naturopathic practice in central PA. Her passion is pro viding safe, effective and indi vidualized care for the whole family. See ad, page 15.
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 15. u
NATURAL PATHS TO WELLNESS
Jessica Shoemaker, BS, ND 1524 Cedar Cliff Dr, Camp Hill
717-494-4500 • NaturalPathsToWellness.com
Jessica is the owner of Natural Paths to Wellness where nutritional therapies, alternative modalities and functional medicine testing are combined to create an in-dividualized holistic approach to health. See ad,
NATURAL PATHS TO WELLNESS
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 u
In-store Nature’s Marketplace features natural foods, supplements, herbal remedies and foods for special dietary needs. See ad, back cover u
Tired of being tired all the time? Learn how food is fuel. Get out of pain and have more energy to keep up with your life! In this 5-day online workshop, Barbie explains why the Food Pyramid is wrong and what you can do about it to get healthy!
NATURAL PATHS TO WELLNESS
Shannon Hillsinger, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com
Dr. Shannon is passionate about using holistic nutrition to promote a speedier and more complete return to optimal health. This includes preparing custom meal plans, implementing dietary restrictions, optimizing nutrient/caloric goals and finding recipes to ensure treatment plan success. Shannon’s nutrition and naturopathic medical background positions her as an ideal asset in her patients’ health journeys. See ad, page 15. u
Reflexology
MIND BODY SOLE REFLEXOLOGY
Marisa Straub
Camp Hill • 717-497-6077
MindBodySoleReflexology.com
Marisa is a certified reflexologist serving babies to adults! Reflexology can help reduce arthritis and sciatic pain, insomnia, anxiety, stress and headaches. Reflexology helps relieve common ailments in babies and can alleviate stress, anxiety and ADHD symptoms in children. Marisa offers foot / hand reflexology, Japanese Cosmo Lift TM , and ear candling.
REFLEXOLOGY BY JUNE
June T. Minaya
Mechanicsburg • 717-599-0313
Tinyurl.com/ReflexologyByJune
June offers natural ways to relieve pain and anxiety, improve sleep, boost circulation and induce relaxation by applying pressure to certain areas of the feet which helps the body return to a state of balance. Traveling reflexology sessions and group events are available upon request. Call 717-599-0313 to book a session. u
Beth offers reflexology of both the hands and feet, utilizing specific pressure points and techniques to help assist in whole body relaxation and balance, with a Reiki touch. Great for improving circulation, calming the nervous system, supporting the immune system, as well as assisting with aches and pains. ARCB Certified. u
Reiki
REIKI BY RICKIE
Rickie Freedman, ReikiSpace & Learning Place
2793 Old Post Rd, Ste 10, Harrisburg 717-599-2299 • ReikiByRickie.com
Rickie Freedman, Reiki Master/ Teacher, P.T., offers the Gentle Touch, Deep Healing and Balancing of “Reiki by Rickie” sessions, as well as unique Therapeutic Massage including Indian Head Massage and Chakra Foot Massage. She teaches Reiki classes and workshops on stress management, positive attitude and more. See ad, page 7. u
Sustainably harvested wild Alaskan salmon and halibut available, fisherman-direct. Pre-order online annually (spring) for local pick-up (fall) of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year u
Thermal Imaging offers a safe, non-invasive way to visualize potential health concerns; providing early warning signs for a proactive approach to health, including breast health. Visit website for more information.
Veterinarian – Integrative
HEALING CREATURES HOSPITAL
(Formerly Avian And Feline Hospital) 3300 Hartzdale Dr, Camp Hill 717-730-3755 • HealingCreatures.com
Our passion is pets. Holistic and traditional services tailored to meet pets’ needs (homeopathic, herbal, nutritional and behavioral). Unique services offered include acupuncture, cold laser therapy and veterinary orthopedic manipulation (VOM). See ad, page 27. u
Wellness
1881 SALT SANCTUARY
Nikki McClane
1881 Loucks Rd, York, PA 17408 717-894-1881 • 1881sanctuary.com
Features two salt therapy rooms –a community salt room and private salt chamber. We also offer individual and couples’ massages; an herbal apothecary, stocked with herbal tinctures, extracts, salves, balms and lotions from local and national providers; gemstones, jewelry, books, organic chocolates and upcycled items; plus, nature-themed crafts and artwork from local artists. See ad, page 27. u
FIREFLY HOLLOW HOLISTIC WELLNESS CENTER
Kara Lovehart
200 Farm Ln, York • 717-814-9136 FireflyHollowWellness.com
We are a full-service holistic wellness center offering an array of professional services that address clients’ individual needs. A holistic approach strives to integrate Mind, Body & Spirit, allowing wellness to occur. Services include medical massage, energy medicine, intuitive coaching, wellness education, nutritional coaching and much more. u
FUNCTIONAL HEALING, LLC
Heather Tillman, NP-BC Telehealth, Virtual Health 717-678-7619 • Functional-Healing.com
We take a root-cause approach to healing through functional medicine, specializing in gut health, autoimmunity, fatigue, skin disorders, abdominal issues/ bloating, brain fog, depression, anxiety, weight gain, hormone balance, inflammation, and chronic fatigue and more. Using advanced lab testing and personalized wellness plans, we help you decode your health symptoms and restore balance, naturally.
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. Reiki healing and classes, Sacred Spirals Healing, Dominus Cervix™ Stargate sessions, aura photography, CranioSacral sessions, readings and sound healing. Be sure to check our website for the latest schedule of events. See ad, page 21. u
REITZ NATURAL REMEDIES
Nicole Reitz
18 E Penn Ave, Cleona 717-641-3290 • ReitzNaturalRemedies.com
We provide nutritional testing and offer balancing techniques to assist your body in healing itself, as well as PEMF Therapy for pain relief and healing acceleration. Testing services can be provided in person or via mail. u
THE CENTER OF BALANCE, LLC
Louise Kemper, RMI, Reflexologist, EOP, Artist
Leslie Kemper Punt, Holistic Health Practitioner
25 N Jefferson St, Greencastle 717-643-1404 • TheCenterOfBalanceLLC.net
Offering holistic services that help maintain proper balance of mind, body and soul, including free “Knowledge is Power” classes. Certified Therapeutic Art Practitioner provides art as therapy. Certified Stress Management Consultants design personalized programs for companies and groups. Private events, retreats and specialty parties available. Check website for current and upcoming class information. u
Zen & Now Wellness is your one-stop shop for herbal and dietary supplements, acupuncture, massage therapy and more in the Harrisburg, PA region. By combining traditional Eastern medicine and other avenues of healing, the goal is an individualized holistic wellness treatment to fit your specific needs. u
Yoga
YOUR YOGA
Cynthia Johannes-Beecher 1900 Orange St, West York 717-586-6494 • YorkYourYoga.com
Your journey is our passion at Your Yoga. We welcome everyone to learn in a safe, inviting, no judgment studio located near the fairgrounds. All body types welcome. Easy access with lots of free on-street parking. Hatha, Vinyasa Flow, Restorative, Chair and Gentle Yoga. u
Classifieds
NOTE: For guidelines and to submit a classified listing, email Publisher@ NaturalCentralPA.com. Listings are $25 for up to 25 words, or $1 per word over 25 words. Deadline is the 1st, for the next month.
Energy Work
ENERGY CONSCIOUSNESS TRANSFORMATIONAL HEALING – Brennan Healing Science Practitioner, 30 years’ experience. Forgotten life experiences and traumas are stored in the body’s cellular memory and continue to affect adult experiences. Healing these distortions allows the body to self-heal. Healing on the physical, mental, emotional and spiritual levels. Distant healings available via Zoom. Energybodyworks.com. Tinyurl.com/ Asha-HER-Summit. 717-843-5672.
Help Wanted
SALESPERSON/COMMUNITY LIAISON
– Natural Awakenings is looking for the right person with a passion for building relationships and selling print and digital advertising in the healthy, holistic and sustainable niches in South Central PA, as an independent contractor, partor full-time. Email your resume to Publisher@NaturalCentralPA.com.
Legacy Memorial
LEGACY SPONSORSHIPS AVAILABLE at DEATH, DYING & GRIEF EVENT – Honor your deceased loved one with a personalized Legacy Plaque, a keepsake memorial photo & written memory of your passed loved one, for display at the event on April 26 & yours to keep as a personal remembrance. $100. Email beth@deathdoulabeth.com for details.
Space Available
RENT A ROOM FOR YOUR PRACTICE IN GREENCASTLE – Ideal for a massage therapist, yoga instructor or holistic practitioner. Located at The Center of Balance LLC, 25 N Jefferson St. Contact Leslie at 717-643-1404 or centerofbalancellc@gmail.com for more information.
TREATMENT ROOM SUBLET AVAILABLE –ATTENTION PRACTITIONERS: Sublet a fully furnished treatment room, which includes an electric Lift therapy table. Prime location in Harrisburg. Call Rachel at 717-831-6936.
