May 2025 Natural Awakenings South Central PA

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SOUTH CENTRAL PA EDITION

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Embracing Fun and Games in Nature

I go to nature to be soothed and healed, and to have my senses put in order.

– John Burroughs, American naturalist and essayist, 1912

There’s something profoundly reassuring about this quote from over a century ago—proof that long before smartphones and schedules, people instinctively embraced nature to restore their equilibrium. Today, with our lives full of stimulation, deadlines and distraction, the need to reconnect with the natural world is more vital than ever.

Spending quiet or playful time in nature is not merely a leisure activity—it’s a form of medicine. A walk in the woods, the scent of freshly cut grass or the rhythmic sound of ocean waves has a way of reordering the clutter in our minds and easing the tension in our bodies. In those moments, we’re not escaping life—we’re returning to something essential. Nature and play invite us to slow down, breathe deeply and realign with a rhythm that is both ancient and healing.

And it’s not just about mental clarity or stress relief. As we reconnect with the earth beneath our feet and the sky above, or let the vibration of laughter course through our body, something internal begins to shift. Subtle, but meaningful changes occur in the way our bodies function—especially when it comes to our emotional well-being. We are sensitive instruments, and stress, overstimulation and environmental toxins can throw off the intricate balance of our internal systems.

Hormonal shifts are a prime example of this delicate dance. From adolescence to menopause and beyond, many women experience fluctuations that can affect mood, sleep, memory and energy. While these changes are natural, they don’t have to be endured in isolation or without support. Time in nature—laughter and play with loved ones in the sun, playing with a pet at the park or even sitting quietly under a tree—has been shown to elevate oxytocin, the “feel-good” hormone that soothes the nervous system and promotes emotional harmony.

By grounding ourselves in the natural world, we allow our bodies to recalibrate. It’s a gentle, intuitive process that reminds us that healing isn’t always found in something we buy or achieve— it’s part of the body’s innate ability to find balance right outside our door.

So, this spring, I invite us all to step outside and tune in to the rhythms of nature that surround us, and to look for more opportunities to play. In doing so, we may find the balance we’ve been seeking as we walk the path toward feeling good, living simply and laughing more.

Dave Korba, Publisher

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Gracefull Heart Spring Fun Faire

The Gracefull Heart Spring Fun Faire will take place from 10 a.m. to 4:30 p.m., May 31. Owner Sharon Askey says, “This is a great opportunity to sample our services—20 minutes for $25, and we will be offering a 10 percent discount on all products for the event that day.”

Services include reiki sessions, intuitive readings, aura photo, channeled messages, Native American healings, Lotus Of Life, Star Fire Matrix activations, HeartThread sessions and chakra balancing with drum sessions.

Location: 1953 W. Trindle Rd., Carlisle. For more information, call 717-240-0400, email Info@Gracefull-Heart.com or visit Gracefull-Heart.com. See ad, page 11.

New Services at Nguyen Integrative Medicine

Kristen Andrews, MS, has joined Nguyen Integrative Medicine (formerly Sage) providing medical qigong treatment for $130 per one-and-a-half-hour session or $90 per hour; qigong/mindfulness one-on-one lessons for $75 per hour or $50 per half-hour session; and a qigong self-care class at 10 a.m. Wednesdays for $15.

At a time when stress, chronic illness, anxiety and fatigue are rising, many people are looking beyond conventional health care for natural, effective solutions. Medical qigong is one of the oldest branches of Chinese medicine. It uses breath, movement, intention and hands-on energy work to shift blocked energy, reduce inflammation, restore organ function and support emotional release naturally without the side effects of conventional medicine.

Andrews states, “I help people unlock the stuck energy behind physical pain and emotional overwhelm. This work is for anyone ready to shift out of survival mode, or from just feeling ‘okay’ to thriving.”

Location: 1007 Mumma Rd., Ste. 200, Wormleysburg. For appointments and more information, call 717-775-8100, email KristenAndrewsWellness@gmail.com or visit NguyenIntegrative.com/qigong. See listing, page 31.

Kristen Andrews

Advantages of Prenatal Yoga

Registered Yoga Teacher Tina Keffer is certified to instruct prenatal yoga classes at Your Yoga in a way that encourages participants to listen to what they are experiencing, gives them suggestions for the stages of pregnancy and details about how a yoga pose or other yoga technique is helpful for pregnancy and birth.

The physical, mental, emotional and spiritual aspects of prenatal yoga include meditations with visualization, pranayama (breathing techniques) and restorative yoga to connect deeply with the growing baby. Dynamic asanas (postures), intense sensation exercises, pelvic floor exercises and vocal toning prepare the mother for labor and delivery.

The class begins with community time, followed by breathwork to connect mother and baby, warm-ups that address common areas of discomfort and tension, dynamic movement linked to breath, standing poses to build strength and balance postural changes, floor work that includes a mix of hip openers, gentle twists, pelvic floor work and/or intense sensation practice, and then ends in a restorative pose with a guided meditation.

Location: 1900 Orange St., York. For more information, call 717-586-6494 or visit YorkYourYoga.com. See listing, page 31.

For more, see “Prenatal Yoga”, page 25.

Men's Wellness

Tina Keffer

Happie Soul Wellness Expands Services

Cristina L. Dunbar, LMT, CMLDT, founded Happie Soul Wellness in 2014 as a solo practitioner and is now expanding to provide more healing to the community and create personalized experiences. Staff is ready to accept new clients now while renovations for the expansion will be completed in a few months.

After more than a decade of helping people heal from pain, stress and trauma, the award-winning practice will see additional treatment rooms and team members for more appointment availability, specialized services and opportunities for the community to experience Happie Soul’s unique, heart-centered care. From medical massage and facials to energy healing and body contouring, Happie Soul Wellness is a one-stop destination for feeling better in body, mind and spirit.

Location: 5000 Lenker St., Ste. 103, Mechanicsburg. For appointments and more information, call 717-254-7250, email Admin@HappieSoul. me or visit HappiesSoul.me. See ads, pages 18 and back cover.

Kudos

Reiki by Rickie ~ ReikiSpace & Learning Place celebrated their 12th anniversary in April. Rickie Meryl Freedman, owner of the Harrisburg area’s first reiki center, says, “Through it all, for 12 years ReikiSpace continues to provide a grounded, professional, nurturing presence for all those seeking peace and balance in their lives.”

Created and managed by Freedman along with 11 ReikiSpace practitioners that have all received reiki training with Freedman, ReikiSpace provides heart-centered and energy-based sessions, workshops, classes and events.

Location: 2793 Old Post Rd., Ste. 10, Harrisburg. For more information, call 717-599-2299, email rickie@ReikiByRickie.com or visit ReikiByRickie.com. See ad, page 7.

Taryn Slothour, LMT, has joined the staff at Happie Soul Wellness, owned by Cristina Boyle. As a licensed massage therapist and graduate of the Baltimore School of Massage with a strong foundation in therapeutic techniques aimed at improving physical function and overall well-being, she focuses on identifying muscular imbalances, addressing chronic pain and enhancing mobility through evidence-based bodywork.

Slothour specializes in pin and stretch techniques, cupping therapy and sports stretching, which she integrates into customized treatment plans for each client. Her work supports those dealing with repetitive strain injuries, postural issues and musculoskeletal dysfunctions.

Location: 5000 Lenker St., Ste. 103, Mechanicsburg. For appointments and more information, call 717-254-7250, email Admin@HappieSoul. me or visit HappiesSoul.me. See ads, pages 18 and back cover.

Rickie Meryl Freedman

Cristina L. Dunbar

Panacea Healing Arts a collaborative holistic wellness center co-founded by Hannah Wray, RHN, of Holistically Hannah, and Kelsey Ramberger, HHP, AADP, LMT of Diamond Ray Healing Arts, held an official grand opening on April 26, with services, classes and continuing community events. This new center unites a wide variety of holistic healing modalities under one roof to serve both the local wellness community and individuals seeking natural support for body, mind and spirit.

With increasing interest in whole-person wellness and natural healing options, Panacea Healing Arts provides a timely and much-needed space for personalized, integrative care. The center offers modalities like massage, reflexology, nutrition, BioScan analysis, sound therapy, herbal consultations, yoga and more , making it a resource for readers looking to take an empowered, holistic approach to their health.

Location: 701 N. Mountain Rd., Harrisburg. For more information, call 484-373-9109, email Administration@PanaceaHealingArts. com or visit PanaceaHealingArts.com. See classified ad, page 31. ,

A Life ChangingSmile Can Be Yours!

Sixth Annual

Strawberry Moon Gathering

The 108 Farm Strawberry Moon 648 Family Gathering, held June 13 through 15 in Amberson, is a farm event that showcases local musicians and artists to support free-flowing creativity, community connections and general wellness. It shares and promotes music, camping, community and wellness among attendees.

The event was co-founded by biologist Gary Smith and Ayurvedic consultant Rebecca Smith. After selling microgreens at Carlisle’s Farmers on the Square in 2020, the farm event took root as an “anti-social gathering”. At the private, curated experience of the arts amid the trees of the Tuscarora Forest in a magical primitive campground, Gary says, “We strive to provide a home-cooked vibe. That said, come prepared. Bring food and water. Food vending is available, yet limited. Necessary sanitary requirements are provided, including hand wash stations. You can pre-order pizza and subs from Marianna’s fundraisers with the 108 team.”

The farm and community continue to grow together. The Strawberry Moon Family Gathering is more like a private party than a music festival, and all attendees and participants are screened against the National Sex Offender Registry.

Musicians play two-hour sets late into the night for more music and fewer sound checks. Friday night is Electronic Dance Music Take Over with 11 DJs. Saturday is the Bands’ Break Down with seven original bands playing Pennsylvania’s take on guitar music crossing a wide variety of genres.

For more information, call 707-283-7527 or visit 108productions.net. See Save The Date, page 27

Dr. Owen Allison Dr. David Lambert

Keeping Skin Cancer At Bay

Every May, Skin Cancer Awareness Month reminds us to pay attention to the organ we often take for granted—our skin. It protects, regulates and reflects the story of how we live. Yet, most of us wait until something is wrong before we give it the care it deserves. Skin cancer is the most common cancer in the U.S., and the numbers are rising. One in five Americans will develop skin cancer by age 70. Over 5 million cases are diagnosed each year, and melanoma, the most dangerous form, leads to over 7,000 deaths annually.

The risk of skin cancer doubles after more than five sunburns, but most skin cancers are highly treatable if caught early—and preventable with daily habits and education. Whether navigating treatment, managing aging skin or trying to undo years of sun exposure, here is what to look for in professional care.

Ask if the esthetician is trained in oncology or medical skin care. This ensures they understand contraindications for compromised skin. Look for gentle, fragrance-free and non-toxic product lines. They are less likely to trigger a reaction. Consider facials as functional, not just cosmetic. Lymphatic drainage, light therapy and energy-based healing all play a role in deeper wellness.

Skin Cancer Prevention Tips

1. Use sunscreen daily—Broad-spectrum SDF 30 or higher—rain or shine, all year long. even indoors—think computer blue light toxicity.

2. Avoid tanning beds—One session increases melanoma risk by 20 percent.

3. Cover up—Wear hats, sunglasses and UPF-rated clothing during peak sun hours.

4. Get an annual skin check—See a dermatologist once a year, or more if there is a family history of skin cancer.

5. Know the ABCDEs – Keep an eye on moles and spots: Asymmetry, Border irregularity, Color changes, Diameter larger than a pencil eraser, Evolving in size, shape, or texture.

Oncology skincare specialist Cristina Dunbar, LMT, CMLDT, is the owner of Happie Soul Wellness, located at 5000 Lenker St., Ste. 103, in Mechanicsburg. For more information, call 717-254-7250 or visit HappieSoul.org. See ads, pages 18 and back cover.

Teeth-Cleaning Microrobots

Researchers at the University of Pennsylvania have developed prototype teeth-cleaning devices that use microrobots made of iron oxide nanoparticles. With the push of a button, magnets guide the microrobot swarms to form bristles for brushing or an elongated thread for flossing. Notably, the nanoparticles are approved for human consumption by the U.S. Food and Drug Administration.

Two distinct devices are being tested: a mouthguard and a toothbrush. Upon activation, the device distributes a solution of microrobots and hydrogen peroxide into the mouth. The iron oxide nanoparticles kill bacteria and break down plaque more effectively than the disinfectant alone. In testing, researchers have removed 100 percent of plaque from a 3D printed model of human teeth and gums, and achieved an 80 percent success rate in animal testing. Work continues to increase the system’s effectiveness and shorten the cleaning time, which currently ranges from five to 10 minutes.

Readings

Fahrul Saputra from Fahrul Saputra, memed nrh from

Find offers, coupons, reviews, events, articles, videos and photos from these and other businesses in the Online Directory and Local Guides at NaturalCentralPA.com new this month

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

Listening to Smile

Mindfully Fit by Dr. Rox

Mountain & Meadow Health

Natural Paths to Wellness

Organic Remedies

Mary Rothwell

Susquehanna Dental Arts

Zen & Now Wellness

HOLISTIC ARTS

Alta View Wellness Center

Bee Present Wellness

Gracefull Heart

Reiki by Rickie

Spirit of Oneness

The Center of Balance

YOGA, PILATES & FITNESS

Brownstone Station

Central PA Yoga Love Festival

H2L Studio

Hidden Wisdom Yoga

Peaceful Poses Kids Yoga

Your Yoga

Aligning the Menstrual Cycle with Lunar Phases

For women, aligning the menstrual cycle with lunar phases can profoundly enhance balance and well-being. Both cycles average about 28 days and encompass four phases that when synchronized, optimize health outcomes.

Menstrual Phase (days 1-5, New Moon): This is a time for introspection and setting health intentions. Initiating a detox or a gentle exercise regimen during this phase can help cleanse and reset both body and mind, leading to increased clarity and reduced feelings of stress.

Follicular Phase (days 6-14, First Quarter): In the follicular phase, when the body prepares for ovulation, focusing on nourishing the body with nutrient-dense foods and engaging in strength-building activities during this period enhances energy levels and overall vitality, which can alleviate mid-cycle fatigue and boost physical stamina.

Ovulatory Phase (days 15-21, Full Moon): This is an excellent period for reflection and embracing the emotional and physical changes occurring in the body. Integrating practices such as meditation or yoga can enhance emotional well-being and improve stress management.

Luteal Phase (days 22-28, Last Quarter): As energy begins to recede, this is a time for winding down. Activities such as gentle yoga or therapeutic massage focus on relaxation and recovery, which can help reduce premenstrual symptoms, enhance sleep quality and prepare your body for the menstrual phase.

Roxane E. Hearn, Ph.D. (Dr. Rox), is a board-certified holistic health practitioner and owner of Mindfully Fit By Dr. Rox Health. For appointments and more information, call 717-4809680 or visit DrRoxHealth.com. See ad, page 10.

Healthy Cravings

Snacking for Hormonal Harmony

by Maya Whitman

We have all experienced that irresistible craving for a crunchy, salty or sweet snack, propelling us to grab a bag of chips or dip into the cookie jar. While these treats might temporarily lift our mood and energy, they can wreak havoc on our hormones. Ultra-processed food (UPF) has gained significant attention for hormonal disruptions, especially in women. A study published last year in Frontiers in Nutrition noted that adolescent girls were also particularly susceptible to hormonal imbalances when their diet was high in UPF.

Snack favorites such as potato chips or cupcakes are not the only culprits. A 2021 French study published in the Journal of Nutrition reported that UPF accounted for 37 percent or more of the energy intake for

vegetarians and vegans, mainly due to meat and dairy substitutes. Individuals transitioning to a non-meat diet tended to consume more ultra-processed meat substitutes and packaged foods compared to those that had long been vegetarian or vegan. Interestingly, the study also determined that non-meat eaters tended to consume more unprocessed foods and fewer fatty and sweet foods.

It is never too early or too late to make small, daily changes that can positively impact our well-being. “The real magic happens when we choose nourishment over numbness, when we eat in a way that sustains us, not just in the moment, but in the long run,” says Laura Peischl, a menopause health coach and hormone specialist with certifications in functional medicine and integrative nutrition.

Decoding Cravings

Understanding the reasons behind our cravings can empower us to make healthier choices for our bodies. “Cravings for salty foods can signal cortisol imbalances, adrenal fatigue or mineral deficiencies,” explains Holly DeLong, a registered dietitian nutritionist specializing in functional medicine and founder of Food & Mood. “Cravings for sweets can stem from blood sugar imbalances, high cortisol levels and even low serotonin, our feel-good neurotransmitter. Cravings for crunchy foods can be associated with repressed anger, iron deficiency or insufficient fiber in the diet.”

Hormonal imbalances can have far-reaching effects beyond estrogen and progesterone. Mindy Pelz, a women’s health specialist and the author of Eat Like a Girl , sheds light on the bigger picture. “If your adrenals become burned out from constantly making cortisol, your body will also have trouble regulating estrogen and progesterone. That affects your sleep cycle and messes with melatonin, which changes your hunger levels through ghrelin and leptin. Basically, a single hormone imbalance can start a chain reaction that ends up sabotaging your overall well-being.”

Peischl, the author of Feel Good Menopause: The Essential Guide to Nutrition and Wellness, as well as the facilitator of a menopause support group on Facebook, reminds us that eating carb-heavy snacks without protein or fat can cause blood sugar spikes leading to a surge in insulin and cortisol, followed by a crash that leaves us feeling tired, irritable and craving more sugar. In times of stress, the synergy of protein, fiber and healthy fat is important for maintaining systemic balance. Opt for an unsweetened yogurt parfait topped with cacao nibs and berries, or an easy-to-make almond butter energy ball as mindful and delicious choices.

For women challenged by infertility, irregular periods, premenstrual syndrome and

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post birth control syndrome, seed cycling is a growing trend that involves consuming flax and pumpkin seeds during the first half of the menstrual cycle and sunflower and sesame seeds during the second half to promote a healthy balance of estrogen and progesterone levels. These seeds are rich in essential fatty acids and dietary zinc. Additional research is needed to substantiate the efficacy of this practice.

Picking Proteins, Ditching Sugar

Healthy proteins found in lean meats, organic soy, whey, unsalted nuts, nut butters, quinoa and nutritional yeast support a healthy gut microbiome, which plays a vital role in balanced hormones, insulin regulation and satiety. “Having protein alongside carbs also slows your absorption of carbohydrates, preventing craving-inducing blood sugar spikes,” explains Pelz. She also notes that protein contains the raw materials to build essential hormones, including tryptophan and tyrosine, the latter being a direct precursor to thyroid hormones. Pelz recommends grass-fed beef, wild salmon, tofu and quinoa as her preferred protein sources.

The sugar habit can incite higher insulin levels, causing insulin resistance, which increases the risk of polycystic

ovary syndrome, Type 2 diabetes and fatty liver disease. To overcome a sweet tooth, Pelz suggests taking a two-week sugar sabbatical (including maple syrup and honey) and replacing it with monk fruit, stevia or erythritol. For sweet treats, she prefers fiber-rich apples, kiwis and oranges.

According to Peischl, nuts, seeds, Greek yogurt and avocados can stabilize blood sugar and support neurotransmitter production. Sweet potatoes and lentils offer high-quality, complex carbohydrates and fiber. Noting that the liver plays a crucial role in processing and detoxifying excess hormones, she recommends a small smoothie with berries, flaxseeds and a teaspoon of spirulina for liver support.

DeLong proposes snacking on blood sugar-friendly chia seed pudding with berries, apples with yogurt and peanut butter dip, veggies and hummus, or whole grain crackers with guacamole. She also advises controlling portions. “Taking your time when eating anything and staying present and mindful can help prevent snacks from turning into meals,” she counsels.

Maya Whitman is a regular contributor to Natural Awakenings.

CHIA PROTEIN BARS

YIELD: 12 BARS

1½ cup pitted dates, packed

½ cup almond butter

1 tsp vanilla extract

¼ tsp kosher salt

1 cup raw walnut pieces

½ cup chia seeds

½ cup hemp seeds

½ cup unsweetened, shredded coconut

½ cup non-dairy dark chocolate, chopped

⅓ cup raw cacao powder

Line a 9-by-9-inch baking pan with parchment paper.

In a food processor, pulse the dates until a thick paste forms. Add the almond butter, vanilla and salt and pulse again until thoroughly combined. Add the walnuts, chia seeds, hemp seeds, coconut, chocolate and cacao powder and pulse until thoroughly incorporated. Using a spatula, press the mixture evenly into the prepared baking pan and freeze overnight. Remove the pan from the freezer and cut the mixture into 12 bars. Place the bars in an airtight container and refrigerate for up to a week or freeze for up to three months

Recipe from Eat Like a Girl courtesy of Dr. Mindy Pelz.

PUMPKIN CHIA PUDDING

YIELD: 1 SERVING

1 cup low-fat Greek yogurt

2 Tbsp chia seeds

1 tsp vanilla extract

¼ cup pumpkin puree

1 Tbsp chopped pecans

In a bowl, combine the Greek yogurt, chia seeds and vanilla extract. Cover with a lid and refrigerate for at least two hours or overnight.

In a glass, layer the ingredients, starting with ½ cup of chia pudding, followed by ⅛ cup of pumpkin puree, ¼ cup chia pudding, ⅛ cup of pumpkin puree and ¼ cup of chia pudding. Top with chopped pecans.

Recipe courtesy of Holly DeLong.

Women in Bloom

Balancing Hormones for Optimal Well-Being

by Carrie Jackson

Hormone fluctuations are a natural part of every woman’s life. When balanced, hormones help regulate body functions, transmit vital messages through the bloodstream and provide essential tools during childbearing stages. However, a disruption in this balance can lead to a range of physical, mental and emotional symptoms, causing women to feel overwhelmed and uncentered. Fortunately, lifestyle changes, professional guidance and emotional support can help women achieve hormonal balance, manage their symptoms and embrace each stage of life with confidence and self-assurance.

Understanding the Hormonal Stages

Lorraine Maita, a New Jersey-based functional and integrative doctor specializing in bioidentical hormone replacement therapy and founder of The Feel Good Again Institute, categorizes a woman’s hormonal stages as puberty, postpartum, perimenopause and postmenopause. “Each stage has its own unique characteristics and symptoms that women should be aware of,” she declares. “Because hormones affect mood, weight and energy, women must be prepared to balance their hormones as they ride these waves.”

Hormones surge during puberty and decline during perimenopause, and both phases have similar symptoms. “During these stages, it’s easy to make estrogen, but not easy to ovulate,” Maita says. “Your body is experiencing estrogen dominance, which can cause a number of symptoms including anxiety, irritability, impatience, insomnia, growth of the breasts, tender breasts, growth of the uterine lining, mood swings, spotting, and heavy, skipped or irregular periods.”

She explains that progesterone is needed to balance the symptoms of estrogen dominance. “Estrogen is the hormone of energy and growth, and progesterone is the hormone of peace and calm. Whether estrogen is high, normal or low, if you don’t have enough progesterone to balance it, you may have some or all of these symptoms.”

In the postpartum stage, hormone levels that were high during pregnancy decrease significantly after giving birth. “A lot of women get postpartum depression after they have a baby,” Maita points out. “Prolactin levels increase while they’re breastfeeding and shift hormone balance, which can leave women feeling drained and anxious. Maternal demands, social isolation and general stress on the body can also contribute to depression.”

In menopause, both estrogen and progesterone levels drop, leading to a permanent cessation of the menstrual cycle and infertility. “Menopause can trigger a number of physical and emotional changes,” Maita remarks. “Women typically feel tired and irritable, gain weight, have trouble sleeping, struggle with poor memory and experience vaginal dryness. Some people can

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get neurological symptoms such as creepy crawly feelings. The microbiome changes, which can cause gas and bloating. A number of women experience depression and anxiety.”

Regaining Balance

Although hormonal changes can feel overwhelming, Maita believes that women can regain control by adopting a combination of lifestyle modifications and seeking medical guidance.

“Eating a fiber-rich diet keeps your bowels moving, flushes out toxins and helps to remove excess estrogen,” she explains. “If you’re not moving your bowels, you’re sitting on toxic waste that will get reabsorbed into the system. I recommend loading up on cruciferous vegetables like broccoli, kale, radishes and Brussels sprouts.”

Maita advises against exposure to pesticides, plastics and other chemicals in personal care and cleaning products, noting that these toxic substances mimic estrogen and exacerbate hormone swings. Cleaner alternatives can be found by visiting the Environmental Working Group’s Skin Deep database at EWG.org/skindeep

Supplements can also help to minimize symptoms of hormone imbalance. Maita emphasizes that while lifestyle modifications should be prioritized, she will incorporate herbs into a patient’s treatment plan. “Chaste berry aids with ovulation in younger people, and black cohosh can help with hot flashes

and mood. Magnesium is beneficial at any stage. It’s relaxing, can relieve muscle tension and headaches, and calms the nervous system. Melatonin is a very good antioxidant that can help with sleep, which is extremely important. Setting a soothing bedtime routine with lower light, while avoiding food and vigorous exercise, will help the body’s natural circadian rhythm,” she says.

Addressing symptoms before they become troublesome can significantly enhance women’s overall well-being. As explained by Anna Cabeca, a Dallas- based, triple-board-certified obstetrician-gynecologist, “Hormone imbalance can happen at any point, and we don’t want to wait for symptoms to cause unnecessary discomfort. Decreasing inflammation, improving insulin sensitivity and supporting healthy detoxification on a regular basis can set us up to better manage changes when they do occur.”

Stress, environmental factors and ovarian decline can contribute to hormone imbalances. Cabeca advises that managing cortisol levels by increasing oxytocin is a crucial starting point. “If you’re just addressing the reproductive hormones and not looking higher up, you have a problem,” she says. “In the hierarchy of hormones, oxytocin is the most powerful. It’s a regenerative hormone that alkalizes the body, where cortisol is acidifying. Oxytocin is the hormone of longevity and has been shown to improve the immune system and increase muscle cell regeneration.”

Increasing oxytocin is more potent and effective than decreasing cortisol. Cabeca

recommends a shift in perspective toward positivity rather than negativity, saying, “I encourage patients to do things that give them a spiritual lift and reflect on what playtime looks like for them. Getting out in nature, laughing, kissing, positive touch, playing with pets and spending time with good company and community can all boost oxytocin and produce those feel-good chemicals.”

Alleviating Emotional Effects

While physical fluctuations may be the most noticeable, hormonal changes can also impact a woman’s mental and emotional well-being. According to Amy Wasserman, a psychiatric advanced practice nurse at Flourish Counseling & Wellness, in Chicago, “Variability in hormones plays a role in the synthesis of neurotransmitters like serotonin, dopamine and GABA [gamma-aminobutyric acid]. So, when there are hormonal fluctuations, we are more likely to experience cognitive effects, which can manifest with various symptoms, including increased anxiety, sleep disturbances, panic attacks, irritability, sensitivity, depressed mood, low self-esteem, intrusive thinking and even suicidal ideation.”

Observing symptoms is a crucial first step to reducing their impact. Wasserman suggests journaling about patterns of physical and cognitive effects to enhance awareness of specific triggers. “Ask yourself, ‘What are the lifestyle or behavioral things I can modify to improve how I am feeling? What are techniques that have worked in the past?’” she proposes. “Physical movement, stretching and weight-bearing exercises are all essential for managing symptoms, particularly during the midlife transition when estrogen levels decline. Self-care is not just an option, but a necessity to ensure balanced mental health.”

Women can also find support and a sense of community by reaching out to others, which can often be free or low-cost. The Menopause Society recommends that

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employers provide support to perimenopausal women by providing more flexible work hours and forming affinity groups to foster more open communication among colleagues. “Support groups can provide a sense of normalcy and validation,” says Wasserman. “Participants often feel more hopeful about the future as they hear stories of resilience, receive positive feedback and learn first-hand about various treatment options. The International Association for Premenstrual Disorders offers free support groups, and Postpartum Support International offers more than 50 free virtual support groups throughout the month.”

There is no shame in asking for professional help to manage disruptive mental health symptoms. “Therapy has been proven to be as effective as medication for treating many mental health conditions. Cognitive behavioral therapy, interpersonal therapy, and acceptance and commitment therapy can all help manage symptoms during reproductive changes. Depending on the individual’s history and the nature of their symptoms, eye movement desensitization and reprocessing, dialectical behavioral therapy, and exposure and response prevention may also be beneficial,” Wasserman says.

Incorporating New Lifestyle Choices

Prioritizing sleep and embracing acceptance can also help ease hormonal

transitions. “Restful sleep can significantly enhance mood and allow a woman to cope with changes she may feel she has little control over,” says Wasserman. “I encourage patients to practice mindfulness to acknowledge and accept the physical and cognitive changes, surrender to things out of their control and try to welcome peace and self-kindness with messages such as, ‘I meet this moment with grace’ or ‘I choose peace over perfection.’”

Maita notes that mindfulness and gratitude can help shift our overall well-being. “Gratitude has very powerful effects on calming the nervous system, which can help your immune and hormone systems. I love a technique called HeartMath, which is deep belly breathing while focusing on your heart and on someone, a place or something that you are deeply grateful for. We want to be in a calm state to weather these storms,” she advises.

Cabeca proposes that these life transitions are natural and serve as catalysts for spiritual growth and renewed purpose. “Instead of menopause, the Japanese use the term konenki, which translates to ‘second spring’. It’s a rebirth, not a disease,” she says. “We are energetic bodies, and that energy is best celebrated with grace and humor.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

Lasting Wisdom for Women

Qualities of a Life Well-Lived

by Sandra Yeyati

Over the years, we have had the good fortune of speaking with wise people from all walks of life. Here are excerpts of our most treasured insights.

Improving Our Life Stories

We all have stories in our minds that play over and over again. They define who we are. In recent years, neuroscience has led us to this powerful understanding that we are quite flexible as human beings. After we become conscious of our stories and how we’re using them in our lives, we can rework and reframe them, and choose to see them in a positive or better light. We can change and grow our stories to become better people with greater well-being.

~ Sandra Marinella, author of The Story You Need To Tell

Embodying Stillness and Motion

Many people think that you have to sit in a certain posture and have no thoughts to meditate, but that isn’t true. We have 60,000 thoughts a day, and we don’t pay attention to most of them. Meditation allows you to slow your thoughts so they’re not as overwhelming and don’t interfere as much. When thoughts slow down and there’s space between them, your body also begins to slow down. Neurotransmitters like dopamine, oxytocin, serotonin and endorphins are released in the brain, and you feel their downstream effect, which we call relaxation.

Motion is synonymous with life. There’s always something moving, even when we’re asleep. Even gentle movement helps the body release endorphins, which elevate our mood, reduce pain and bring us pleasure. We want to bring that flow and fluidity into our lives so that we can tap into it on purpose. Have you ever noticed the less you move, the harder it is to move? Movement needs to be encouraged throughout the lifespan.

~ Dr. Carol Penn, author of Meditation in a Time of Madness

Embracing Our Sexuality at Every Age

Sexual health is important for optimal health. We want to be fully functioning and capable in what we call the second spring of our lives. It’s hard to feel romantic on your dinner date with your

husband or boyfriend when you’re hot-flashing or your clothes don’t fit comfortably. Getting your sexy back is about feeling good in your own skin, being healthy, reaching a happy weight, feeling strong and having good energy, all of which come from healthy eating and healthy hormones.

~ Dr. Anna Cabeca, author of The Hormone Fix

Reigniting the Body’s Self-Healing Mechanisms

When the body has what it needs, it will do the healing and repair, which is amazing to think about. Our job is to figure out how do I give my body the safety, the energy, the time, the support that it needs for it to do the healing and repair.

~ Dr. Aimie Apigian, founder of Trauma Healing Accelerated

Championing Kindness Every Day

Physiologically speaking, kindness is the opposite of stress. Where feeling stressed can increase blood pressure, tense the nervous system and suppress the immune system, feelings induced by kindness reduce blood pressure, calm the nervous system and elevate the immune system.

~ David Hamilton, Ph.D., author of How Your Mind Can Heal Your Body

Having a Grateful Heart

Gratitude is one of these micro-behaviors that creates macro-change. When we have gratitude, there are a lot of overall benefits to our health. Research has shown that gratitude can trigger the brain to release hormones and neurotransmitters that are associated with happiness, such as dopamine and serotonin. Having a gratitude practice as a family can even break negative patterns in the family ecosystem, moving toward generational mental health.

~ Roseann Capanna-Hodge, founder of The Global Institute of Children’s Mental Health

To enjoy additional nuggets of wisdom, visit TinyURL.com/WomensWisdomWW or scan the QR code.

The Evolving World of Pilates

An Exercise for Every Age and Ability

by Carrie Jackson

Pilates is a versatile and popular exercise that emphasizes core strength and flexibility. Originating in 1925 with Joseph and Clara Pilates’ first studio, its methods have evolved to adapt to modern lifestyles. Whether practiced in person with an instructor or virtually with the guidance of an online video or app, Pilates remains rooted in holistic wellness.

Angela Pawlicki, owner of Amplified Pilates Center, in Chicago, notes that Pilates benefits the mind, body and spirit. Connecting these attributes is one of its core principles. “An hour for self-care in a safe and friendly space while moving the body has a huge impact on your total wellness,” she explains. “We teach clients how to breathe through uncomfortable moments and focus on precision and form instead of just the burn.

Pilates builds strength, posture, range of motion and stability, which are key aspects of physical health. The mindfulness, intention and breathwork during Pilates can also help calm the nervous system.”

A Pilates workout combines stimulation and serenity, providing a deep emotional boost. “Mental wellness is found in both the uncomfortable and joyful aspects of Pilates,” says Pawlicki. “The music is in the background so clients are not just moving to the beat, but rather focusing on their bodies and movements. They also find time to quiet the mind of outside thoughts and focus on being mindfully present to how their body moves.”

The variations in Pilates make it accessible to almost everyone. Pawlicki’s clients range

from 13 to 93 years old at all fitness levels. “A number of our clients are just looking to be healthy, both physically and mentally. We also see athletes, women who are pregnant or in postpartum, and people healing from injuries such as knee or hip replacements and spinal surgeries,” she points out. “While the basic Pilates apparatuses have remained largely unchanged over the years, the teaching principles have evolved to address the wear and tear our bodies experience from cell phones, computers and seated jobs.”

In recent years, teaching methods have expanded to include group, private, online and hybrid classes that cater to different interests, abilities, goals and schedules. “Online and virtual classes are a great way to bring Pilates to people that do not have access to it in person, or whose personal commitments do not allow them to attend a class,” Pawlicki says. “This also lets them pause and replay a specific section, which they wouldn’t be able to do in a class.”

Pilates apps offer convenient options for busy individuals. Better Me (BetterMe. world) serves as a comprehensive tracker, allowing users to also record their steps and food intake. Pilatesology (Pilatesology.com) is designed for beginners, offering progressive exercises to help them learn the basics without feeling overwhelmed. B the Method (BTheMethod.com) caters to those seeking home workouts with minimal equipment, offering options for light dumbbells.

Jesse Masche, co-owner of East Side Pilates, in Milwaukee, uses Pilates to create a community where strength, empowerment and holistic wellness converge. Noting that it is a reliable and versatile exercise for long-term well-being, she states, “Pilates focuses on building core strength, which supports a healthier spine. This leads to increased flexibility and mobility as you age, which can improve your balance and reduce the risk of falls.”

While trends like wall Pilates and aqua Pilates gain traction on social media, Masche

believes that exercises on traditional equipment, such as the reformer, offer the most efficient way to reap the benefits. “Aqua Pilates can provide a soothing atmosphere, but I don’t necessarily think the rewards are the same,” she says. “The reformer is a support system—like a third muscle—to help you utilize the correct muscles for each exercise. The springs hold you up, allowing you to get in the correct position. It also gives you valuable feedback on which muscles you’re engaging.”

The springs on the reformer, chair or tower apparatus can be adjusted based on individual goals. “A beginner may use more spring for support, allowing them to fully engage their entire body and lengthen into the exercise,” Masche suggests. “As they advance, they may decrease the spring to support their own body weight more. Or, they can make it stronger, challenging themselves to resist and engage the spring, stimulating muscle activation. It all depends on their focus and what they want to accomplish.”

Carrie Jackson, a Chicago-based freelance writer and frequent contributor to Natural Awakenings, can be reached at CarrieJacksonWrites.com.

H2L Studio Provides a Full Range of Pilates Instruction

by Martin Miron

The boutique-like H2L Studio helps clients create and maintain a healthy and holistic lifestyle. They offer a variety of classes and levels for yoga, Pilates, barre, cycling (spin) and more. Pilates is perfect for increasing flexibility while strengthening and lengthening muscles without putting stress on joints. Private and semi-private lessons are performed on various equipment and tailored to goals and abilities. Semi-private lessons are a great way to share the cost and fun with friends.

Beginner Pilates is the perfect place to start if new to Pilates or if health concerns exist that need modifications. Emphasis is on fundamentals, proper alignment and technique. The class maintains a slower pace to effectively and safely learn the equipment and the method while gaining core strength and flexibility.

With regular Pilates, clients must safely adjust equipment upon cue and have a good understanding of fundamentals and modifications. Each class comprises a choreographed group of exercises that flows from one to the next, increasing challenge and scope. Prior Pilates experience or completion of beginner class is preferred.

Advanced Pilates requires understanding of the Pilates method, a developed mind/body core connection and desire for a more challenging class with quicker flow between exercises. It requires knowledge of equipment and ability to make adjustments upon cue. Prior Pilates experience is required for this class.

Mat Pilates is a group class without equipment. Using just a mat, body weight and small props, clients are guided through an all-level workout built on a core-focused exercise method performed on a mat, emphasizing strength, flexibility and body awareness through controlled movements and breath. It is a low-impact workout.

H2L Studio is located at 2151 Fisher Rd., Ste. 103, in Mechanicsburg. For more information, call 717-697-4425 or visit H2LStudio.com. See ad, page 12.

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Canine Appetite Loss

How to Get Older Dogs Eating Again

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

When an older dog loses its usual appetite, it could be a sign of underlying health issues like sore teeth or memory loss. A 2022 study published in Topics in Companion Animal Medicine revealed that reduced eating in older dogs can lead to muscle loss, fatigue and an increased susceptibility to illness. Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.

Causes of Appetite Loss

According to the Journal of the American Animal Hospital Association, senior dogs often stop eating because they are sick or in pain. A wide variety of conditions can diminish their appetite.

• Dental issues, such as gum infections, decayed teeth or broken molars, can make chewing painful. Dogs experiencing oral discomfort may avoid eating altogether, especially if their food is hard or dry.

• Kidney disease, a common condition in older dogs, often leads to nausea and a decreased appetite, prompting them to drink more water, lose weight and feel tired.

• Liver disease can further reduce appetite by causing vomiting, jaundice and overall weakness.

• Bloating, diarrhea or acid reflux may dissuade dogs from enjoying their usual meals.

• Joint pain from arthritis can make it difficult for a dog to bend down to eat, leading to reduced food intake.

• Stress and anxiety trigger the release of cortisol and other hunger-suppressing hormones. According to holistic pet health coach and senior dog expert Sandy Reynolds, these hormones can create a vicious cycle where stress reduces appetite, which, in turn, negatively impacts gut health, further diminishing a dog’s interest in food.

• Cognitive dysfunction syndrome, similar to dementia in humans, can cause confusion and behavioral changes, thereby disrupting their eating habits.

Appetite Boosters

Enhancing the smell and taste of food can motivate a senior dog to eat. Reynolds suggests adding warm water, bone broth or other liquids to a dog’s meal to improve flavor and make chewing easier. Bone broth provides essential nutrients, while probiotic-rich goat’s milk or kefir supports digestion. Gut health is pivotal, as a healthy digestive system can improve appetite.

Reynolds also recommends green tripe because it has natural enzymes and good bacteria, as well as scrambled eggs for high-quality protein and healthy fats.

Understanding and managing an elderly dog’s appetite is crucial for their longevity and overall well-being.

Soothing herbs like slippery elm and marshmallow root can also alleviate digestive discomfort, making mealtimes more enjoyable.

Stress Reducers

For brain health, Reynolds suggests incorporating calming ingredients into a dog’s diet such as cannabidiol (CBD) oil, chamomile, valerian root or concentrated liquid extracts made from medicinal mushrooms like reishi and chaga. “Using a PEMF [pulsed electromagnetic field] mat can also work wonders in calming the senior dog and encouraging them to eat,” she adds.

Environmental factors also play a role in appetite. Maintaining a regular routine and feeding dogs in a calm, quiet setting can contribute to their sense of safety. Occasional hand feeding can reassure and encourage them to eat. Reynolds recommends trying white noise machines, calming essential oils or pheromone diffusers to reduce anxiety during mealtime.

Signs of Trouble

A brief loss of appetite is generally not cause for concern. However, pet parents should look for signs of a more serious issue, which would require immediate

veterinary intervention. “If a senior dog hasn’t eaten for more than 24 to 48 hours, seems very sick or has eaten something harmful, don’t wait to get help,” Reynolds advises. Other concerning symptoms include rapid weight loss, vomiting, diarrhea, lethargy and dehydration.

“Whenever a senior dog is not eating or drinking, try offering water with a splash of goat’s milk or low-sodium chicken broth,” she suggests. Keeping a journal of eating patterns and symptoms can help veterinarians identify underlying issues and recommend suitable treatments.

Complementary Treatments

Holistic methods can complement traditional veterinary medicine and support recovery, but they cannot replace life-saving treatments. “When caring for a senior dog, it’s not about choosing one over the other—it’s about combining the strengths of both,” Reynolds explains.

A holistic approach might include a fresh, whole-food diet tailored to a senior dog’s needs, supplemented with medicinal mushrooms, CBD oil and herbal blends to boost the immune system, reduce inflammation and support organ function. Supplements like omega-3 fatty acids contribute to joint health, while probiotics aid digestion.

Pain management is another area where holistic care can be of assistance. “A mix of regular and holistic therapies helps keep senior dogs comfortable without just using medications,” Reynolds shares. While non-steroidal, anti-inflammatory drugs can alleviate arthritis symptoms, undenatured type II collagen, turmeric and herbal supplements can support joint health over time.

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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Local News Brief

Horn Farm Center Converts Farmhouse to Educational Center

The nonprofit is rebuilding the 1840s farmhouse damaged by fire into an educational center.

Prenatal Yoga for Expectant Mothers

Learn how to achieve a mindful, awakened pregnancy & a positive, aware birth experience.

Tina Keffer, RYT, certified in prenatal yoga teaches at Your Yoga, in York.

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Local News Brief

Wild Ones & Diakon Team Up for Native Plant Sale from 9 am to 3 pm, May 10, native plants will be on sale in Boiling Springs.

27 Signs You May Have A Dysregulated Nervous System Or Trauma Stored In Your Body

Evan Ritter is the owner of Mountain & Meadow Health & a certified Tension & Trauma Releasing Exercise (TRE) provider.

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Calendar of Events

Saturday, May 3

Knowledge is Power: Vibrational Sound Therapy – 1-2pm. Learn how Vibrational Sound Therapy can enhance your body’s natural abilities to heal itself. Free. The Center of Balance LLC, 25 N Jefferson St, Greencastle. Pre-register: 717-643-1404. TheCenterOfBalanceLLC.net.

Monday, May 5

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.

Wednesday, May 7

Death Cafe & Insightful Conversations –7-8:30pm. Join our free Death Cafe for open, meaningful conversations about life, death and living. This safe space offers sharing, learning, and connection, plus insights from a Death Doula. Tea and cake provided. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

Thursday, May 8

Growing a Healing Herb Garden – 6:308:30pm. Learn some of the medicinal herbs that are easy to grow in this area.

Growing conditions and some simple preparations. $20. The Rosemary House, 120 S Market St, Mechanicsburg. 717-697-5111. TheRosemaryHouse.com.

Saturday, May 10

Mobility Yoga in the Salt Room – 8:30-9am. 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. $40. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-894-1881. 1881Sanctuary.com.

Introduction to Ayurveda – 10-11:30am. Explore Ayurveda, yoga’s 5,000-yr-old sister science, for holistic well-being. Learn your dosha (unique energy) and simple ways to maintain health and balance with experienced instructor Kathy Tooley. Sliding scale: $25-$40. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

Inhale, Exhale, Repeat – 10am-12pm. A rejuvenating breathwork session to learn calming breathing techniques for relaxation and stress relief, concluding with the soothing effects of a standing vibrational grounding bowl. $25. Adams County Winery, 251 Peach Tree Rd, Orrtanna. Pre-register: 717-643-1404. TheCenterOfBalanceLLC.net.

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

Reiki Clinic – 1-4pm. Donation-based reiki sessions by supervised students. A walk-in clinic providing practice for students and healing for the community. All are welcome for 20-min sessions. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

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.

Thursday, May 15

The Center of Balance LLC Closure – May 15-17. The Center of Balance LLC will be closed. Please call and leave a voicemail regarding upcoming appointments or questions. The Center of Balance LLC, 25 N Jefferson St, Greencastle. 717-643-1404. TheCenterOfBalanceLLC.net.

Nidra Yoga in the Salt Room – 7-7:45pm. Incorporate mindful breathing practices, set an intention, incorporate really gentle, brief stretches and then settle into your comfy space for the guided meditation or Nidra reading. $35. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-894-1881. 1881Sanctuary.com.

Saturday, May 17

Intuitive Tarot Readings – 10am-4:30pm. Also Apr 17. 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.

Monday, May 19

Second Saturday Sound Healing in the Salt Room – 6:30-7:30pm. 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. 717-894-1881. 1881Sanctuary.com.

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Wednesday, May 14

Space Clearing – 6:30-7:30pm. Get beyond burning sage with this in-depth workshop that offers practical and immediately useful tips on how to change the vibrations of your home, workplace or business. $30. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-8941881. 1881Sanctuary.com.

Shamanic Journey and Sound Healing Around the Stargate – 7-9pm. With Linda Gareh-Applegate, Holly Blyler, Sharon

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.

Tuesday, May 20

Restorative Yoga in the Salt Room – 5:306:30pm. 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 session. $40. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-894-1881. 1881Sanctuary.com.

Wednesday, May 21

International Tea Day – 1-5pm. Celebrate Internation Tea Day with tea and honey samplings. We will pair our best-selling hot and cold teas with honey and infused honey from Honey in the Hollow Bee Farm. Free. The Rosemary House, 120 S Market St, Mechanicsburg. 717-697-5111. TheRosemaryHouse.com.

Saturday, May 24

Yoga-N-Sip Saturday – 10-11am. Enjoy a relaxing all-levels yoga class in this beautiful outdoor location. Please bring yoga mat or large towel. Weather permitting. $10 cash. The Winery at The Long Shot Farm, 1925 McClure’s Gap Rd, Carlisle. 717-486-7823. MellaLunaHealing.com.

Too Pretty To Eat: A Guide to Edible Flowers – 1-3pm. Discover the delicious world of edible flowers. Learn which blooms are safe to eat, forage, and grow, plus their sweet to spicy flavors. Explore versatile culinary applications, from salads to desserts, and foraging safety tips. $30. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

Sunday, May 25

Reiki I – 10am-4pm. Start your reiki journey here. When practiced regularly and with intention, reiki can have a powerful healing impact. The applications are limitless. $111. Blue Morpho Wellness, 9 N Baltimore Ave, Mt Holly Springs. 717-486-7823. MellaLunaHealing.com.

Pet Salt Sessions – 11am-5pm. Did you know Salt Therapy is good for pets as well. Helps with coat and skin health. Improves respiratory function. Helps reduce joint inflammation. Reduces anxiety. Up to 2 dogs or cats free with their paying human (up to 2 people). $30-$90. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-894-1881. 1881Sanctuary.com.

Saturday, May 31

Gracefull Heart Spring Fun Faire – 10am4:30pm. Sample a variety of services at an affordable price. Reiki sessions, Intuitive Readings, Aura Photo, Channeled Messages, HeartThread sessions, Native American Healings and more. $25/20-min sessions. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com. Gracefull-Heart.com.

Plan Ahead

Saturday, June 7

Save the Date

Full Body Reflexology

Certification Class

June 7-8 • 9am-4pm

Learn techniques in Natural Electro-Magnetic Process® for head-to-toe alignments including hips, tailbone, shoulders, pelvis & more. These techniques help to align the body & often offer immediate relief of pain. No experience needed. Course offers 12 CEU’s for NCBTMB. $450 course / $50 certification (optional)

Health Quest Holistics 1517 N 7th St., Lebanon

717-228-0612 • Healthquest4life.com

Friday, June 13

Save the Date

Strawberry Moon 648 Family Gathering June 13 - 15

Friday noon till Sunday 5pm The 6th Annual Farm Gathering Camping. Music. Vendors. Family & Community Weekend Pass $54 Day Pass $20 • Under 18 Free Amberson, PA For Tickets & information 108Productions.net

Saturday, July 19

Save the Date

Foot Reflexology

Certification Class July 19 • 9am

Gain basic knowledge & understanding of anatomy & physiology to know where to work the foot for healing. The 2nd part of class is hands-on to gain comfort to provide sessions to friends & family or start a Reflexology practice. Course offers 10 CEU’s for NCBTMB. $350 course / $50 certification

Health Quest Holistics 1517 N 7th St., Lebanon

717-228-0612 • Healthquest4life.com

Community Resource Guide

This print guide connects you to local leaders in our community. The  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 21.

Acupuncture

CENTRAL PENN ACUPUNCTURE AND WELLNESS

Carolyn Romako

940 Century Dr, Ste D, Mechanicsburg 717-610-4911 • CentralPennAcupuncture.com

We’ve been Central Pennsylvania’s center for compassionate, thorough and evidence-based acupuncture for 10 years. Our location is easily accessible with evening and weekend hours. Specialties include pain management and women’s health.

GIDDINGS ACUPUNCTURE PRACTICE, LLC

Rhonda Giddings

6009 Allentown Blvd, Harrisburg 717-657-1951 • ZenNowWellness.com

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

Animal Communication

MELLA LUNA HEALING

Dawn R. Tule 717-486-7823 • 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. 

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 8. 

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. 

THE CENTER OF BALANCE, LLC

Leslie Kemper Punt, Holistic Health Practitioner 25 N Jefferson St, Greencastle 717-643-1404

TheCenterOfBalanceLLC.net

Experience the healing benefits of red light & near-infrared light therapy, halotherapy in our salt booth & the detoxing benefits of our ionic foot baths. We also offer reiki, foot/body reflexology, auriculotherapy, essential oil treatments, coaching & hypnosis for wellness & soul nourishment. Our unique retail shop features holistic, vegan & natural products, artisan jewelry, clothing, accessories & more.

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.

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.

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. 

Dentistry – Holistic

HERSHEY DENTAL ASSOCIATES, LLC

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

Provides full-service family dental care, mercury-/metal-free options, fluoride-free, safe mercury removal, biocompatibility testing for dental material sensitivities, in-office ozone treatments, clear aligner orthodontics, Bruxism/tooth grinding guards. See ad, page 7. 

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 10. 

Raise your words, not voice. It is rain that grows flowers, not thunder.

Frequency Minded Music

LISTENING TO SMILE

Ian Morris, CMFS, CPFC

Falyn Hunter Morningstar FDN-P, CPT, CSMF, CPFC ListeningToSmile.com info@listeningtosmile.com

Frequency Minded Music harnesses the power of specific frequencies, tunings, and intentions to evoke profound change. Integrates sacred frequencies with enhanced binaural beats and pure tones to create powerful compositions. This fusion establishes a targeted focus that is rooted in research and scientific principles, setting the stage for transformative listening experiences. Use code NASCPA to save 20%. See ad, page 26. 

Health & Wellness

MOUNTAIN AND MEADOW HEALTH, LLC

Evan Ritter 1307 Susquehanna Ave, Sunbury 570-259-0625 MountainAndMeadowHealth.com

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. 

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. 

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 10. 

Integrative Wellness

BRIGHTER DAWN MEDICAL

108 Roadcap Rd, Millersburg 717-447-2910 – Option #1 BrighterDawnMedical.org

We incorporate both holistic and modern practices for a wide range of medical issues. We provide generational care from pediatrics through geriatrics. Our licensed medical professionals offer healthcare and treatment plans personalized to each patient. Additional services offered are Nutritional IVs, Lab, X-ray, Ultrasound and a whole food/supplement store. In-person and remote available.

Integrative Telehealth

JATTO INTERNAL MEDICINE & WELLNESS

Dr. Claudette Gbemudu-Jatto 2205 Forest Hills Dr, Ste 12, Harrisburg 717-553-2474 • JattoInternalMed.com

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 6. 

Massage

ELEMENTS MASSAGE

Kacie Jenkins 6416 Carlisle Pike #3200, Mechanicsburg 717-766-2280

ElementsMassage.com/Mechanicsburg 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 18 and back cover. 

Medical Marijuana

ORGANIC REMEDIES

Chambersburg: 717-251-232 Enola: 717-562-7758 • York: 717-699-7083 • OrganicRemediesPA.com

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. 

It is our attitude at the beginning of a difficult task which, more than anything else, will affect its successful outcome.

—William James

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, pendulums, incense and much more.  We invite you to visit our peaceful and supportive space. See ad, page 11. 

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 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. 

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, page 15. 

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 15. 

In-store Nature’s Marketplace features natural foods, supplements, herbal remedies and foods for special dietary needs. See ad, page 3 

Nutritionist

MY ROCKERBEEZ

Barbie Famiglietti, Nutritionist

Harrisburg • 310-728-5316

MyRockerBeez.com/FoodSchoolWorkshop

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. 

Reflexology

MIND BODY SOLE REFLEXOLOGY

Marisa Straub Camp Hill/ Middletown • 717-497-6077

MindBodySoleReflexology.com

Marisa is a certified reflexologist offering hand, foot, and face reflexology, Japanese Cosmo Lift, and Ionic foot detox.  Reflexology is a complementary healing therapy for all ages that helps the body restore balance and promote healing.  It can help reduce arthritis, sciatic and neuropathy pain, migraines, insomnia, stress, anxiety, and digestive and hormonal issues.

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. 

REWEAVING BALANCE

Beth Baublitz 5A Harrisburg Pike, Dillsburg 717-943-4833 • ReWeavingBalance.earth

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. 

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. 

Specialty Foods

KWEE JACK FISH CO

Wild Alaskan Salmon & Halibut Shares 717-842-0180 • EatWildSalmon.com

Sustainably harvested wild Alaskan seafood available, fisherman-direct. Pre-order online seasonally for local pick-up of sushi-grade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year. See ad, page 18. 

If you tend to a flower, it will bloom, no matter how many weeds surround it. —Matshona Dhliwayo

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.

Traditional Oriental Medicine

NGUYEN INTEGRATIVE MEDICINE

Kristen Andrews, MS Medical Qigong Practitioner 1007 Mumma Rd, Ste 200, Wormleysburg 717-775-8100 • NguyenIntegrative.com

Experience the healing power of Medical Qigong—an ancient energy therapy supported by decades of research. This gentle yet powerful practice helps relieve pain, illness, and anxiety by restoring balance and promoting lasting vitality. I’m here to support your well-being today—with compassion and care.

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 23. 

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 18. 

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. 

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 11. 

THE CENTER OF BALANCE, LLC

Leslie Kemper Punt, Holistic Health Practitioner 25 N Jefferson St, Greencastle 717-643-1404 • TheCenterOfBalanceLLC.net

Offering holistic services that help to maintain proper balance of mind, body & soul. Free “Knowledge is Power” educational classes on holistic subjects. A Certified Stress Management Consultant, Leslie designs personalized programs for your group or company. Community outreach, private events, retreats & specialty parties available. Visit website for current classes & additional information. 

ZEN & NOW WELLNESS

Rhonda Giddings 6009 Allentown Blvd, Harrisburg 717-657-6281 • ZenNowWellness.com

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. 

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. 

Classifieds

NOTE: For format guidelines and to submit a classified listing, email Dana@ 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.

Business Opportunity

TREATMENT ROOM FOR RENT – Beautiful, private, clean room in newly renovated holistic wellness center. Utilities and collaborative marketing included. $1100/month. Located in high-traffic area. Group space also available for workshops and classes. Email administration@PanaceaHealingArts.com.

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.

MAY IS SKIN CANCER AWARENESS MONTH

Your skin tells a story—make sure it's one of health, care, and protection. At Happie Soul Wellness, Cristina L. Dunbar blends advanced skincare with healing touch to deliver powerful results, especially for those facing or recovering from cancer.

Cristina is an award-winning esthetician and oncology skincare specialist who understands the needs of compromised skin. From age-prevention facials to posttreatment care, our services are gentle, safe, and designed to restore your skin’s glow— without irritation or harsh chemicals.

% OFF ANY FACIAL when booked with a massage. Restrictions apply. Offer ends 5/31/2025.