January 2025 Natural Awakenings South Central PA

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

COMPLIMENTARY

NEW YEAR

Empower Your Vision Good Mood

FOODS Creating a Joyful

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JANUARY 2025

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January 2025

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HEALTHY LIVING HEALTHY PLANET

SOUTH CENTRAL PA EDITION

Publisher’s Letter

Fresh Starts and New Beginnings

Publisher Dave Korba Editors Martin Miron

Theresa Archer Design & Production C. Michele Rose

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

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Be curious, not judgmental.

–Ted Lasso

E

ach new year, it’s common to set resolutions that shape our actions for the months ahead to help achieve outcomes and change behaviors. Goals provide a sense of focus and motivation, but can also become associated with rigid expectations. If we’re not careful, goals can turn into an allor-nothing mindset where setbacks feel like failures and success is narrowly defined by strict outcomes.

Instead of unwaveringly chasing our preset goals, what if we also embraced the new year—and every day—with openness, curiosity and a heart full of optimism? Rather than aiming solely at predefined goals, we can also commit to cultivating a mindset that welcomes possibility at every turn. Life rarely follows a straight line, so by approaching it with flexibility and wonder, we leave space for new opportunities to open.

Goals are important and have their place, but by also measuring our growth by how well we adapt, connect and remain open, we can experience joy and fulfillment along the way. The secret lies in staying present in the moment, responding to life as it unfolds and recognizing that we are always in a state of becoming.

To help foster this mindset, we can greet each day with gratitude for the possibilities it holds. Be curious, not judgmental. Stay attuned to synchronicities, whispers of intuition and opportunities that surface when you least expect them. Nourish your heart and spirit with time spent in nature, journaling, meditation or with community. We can do our best to replace pressure with possibility and release the need to fix ourselves and instead celebrate the wonder of who we already are. We can let optimism be our guide and openness our compass, so every moment becomes an invitation to grow, connect and thrive.

These and other ideas are shared in this month’s feature story by Carrie Jackson, where she explores the transformative power of adopting a beginner’s mindset, to foster growth, curiosity, and optimism, not only during the holidays, but year round. She shares various approaches that encourage openness and gratitude, helping individuals release old patterns and embrace new possibilities. Evidence shows that a positive outlook, combined with a beginner’s perspective, offers health benefits, promotes longevity, and counteracts stress.

As we start another new year, let’s embrace each day with curiosity and gratitude and know that wherever the path leads, we can enjoy the journey by being optimistic, feeling good, living simply and laughing more.

Dave Korba, Publisher

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Contents

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

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11 Serving up Happiness

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14 Secrets to a Joyful Childhood

16 First Thoughts and New Experiences

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20 Advancing a Couple’s Fertility

22 Bonding With a Dog

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DEPARTMENTS 6 9 11 14 16 20 22

News Briefs Health Briefs Conscious Eating Healthy Kids Feature Story Healing Ways Natural Pet

25 Online Exclusives 26 Calendar 27 Resource Guide 31 Classifieds

January 2025

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Deep Tension and Pain Relief

Mountain and Meadow Health has opened at 1307 Susquehanna Avenue, in Sunbury. Owner and certified Tension & Trauma Releasing Exercise (TRE) provider Evan Ritter says, “I am open and offering my services for supporting healing and growth virtually and in person.”

This simple, yet innovative series of exercises can assist the body in releasing deep muscular patterns Evan Ritter of stress, tension and trauma. “TRE can also be supportive and helpful for anxiety, pain, improving sleep, healing of old injuries, chronic illness and nervous system regulation,” he explains.

The TRE process activates a natural reflex mechanism of shaking or vibrating that releases muscular tension, calming down the nervous system. When this muscular shaking/vibrating mechanism is activated in a safe and controlled environment, the body is encouraged to return back to a state of balance and organization.

For appointments and more information, call 570-259-0625, email MountainAndMeadowHealth@gmail.com or visit MountainAndMeadowHealth.com. See ad, page 12.

Metabolism Reset for the New Year

Dr. Roxane E. Hearn, Ph.D., a nationally board-certified health and wellness coach, is the owner of Mindfully Fit By Dr. Rox. She is offering a new weight-loss program, The Holistic Fasting Reset, a new, safer, more personalized approach to intermittent fasting, and says, “Are you 40+ and ready to take control of your metabolism?” The first group will begin January 12, followed by groups on Dr. Roxane E. Hearn February 11, March 16 and April 13.

“The Holistic Fasting Reset isn’t about deprivation; it’s a holistic, science-backed approach to help your body naturally shed fat, balance hormones, boost energy and vitality, repair itself and operate at peak efficiency. Most intermittent fasting plans fail because they drain your energy with unbalanced nutrition, stall your metabolism without proper guidance on meal timing and leave you frustrated with no lasting results,” she explains.

Better Sleep Workshop and New Podcast

Mary Rothwell, owner of Mary Rothwell Integrative Wellness, will conduct a free workshop for women, “The 3 Keys to Better Sleep in Peri- to Post-Menopause”, at 10 a.m., January 18, and launch a new podcast titled “No Shrinking Violets”, beginning January 2.

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News Briefs

She says, “Women in mid-life typically start to experience changes in sleep as they enter peri-menopause. Although many of the issues may be connected to hormonal changes, there are interventions that can improve the quality of sleep relatively quickly. Understanding the importance of sleep and learning the key concepts in sleep hygiene can change the game and bring more restful nights.”

Her podcast will focus on how to create a healthy and balanced life based on an individual’s essential nature, while she discusses a variety of topics and hosts compelling guests.

Location: 2133 Market St., Ste. 227, Camp Hill. For registration and more information, call 717-219-4105 or email Mary@MaryRothwell.net. Listen to a free, four-minute sleep meditation audio at MaryRothwell.net/vagus.

Listen to a podcast trailer at MaryRothwell.net/podcast. See ad, page 10.

Open House at 1881 Salt Sanctuary 1881 Salt Sanctuary will hold their third annual open house from 10 a.m. to 5 p.m., January 25. Co-founder Robbi L. McClane says, “Attendees can enjoy half-price salt therapy sessions, gift bags for the first 40 guests, tarot and medium readings, mini birth chart readings, a delightful tea party and a chance to win a free massage with any retail purchase. Celebrate wellness and discovery with us!”

Designed for men and women over 40, this program transforms metabolism, energy and eating habits by blending intermittent fasting with personalized nutrition, in-depth instructional videos and live Q&A.

After more than 35 years of working in the software industry and constant traveling, the York county native wanted to forge a new purpose that is closer to home. She hopes that 1881 Salt Sanctuary helps others to discover or recall the simple powers of nature and connecting to others that help us to live our lives to the fullest.

Cost ranges from $388 to $588 ($100 off with promo code in ad on page 9). For more information, call 717-480-9680, email Hello@ DrRoxHealth.com or visit DrRoxHealth.com. See ad, page 9.

Admission is free, some activities have a fee. Location: 1881 Loucks Rd., York. For more information, call 717-650-4361, email Info@ 1881Sanctuary.com or visit 1881Sanctuary.com. See ad, page 10.

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Tracy Leonard Accepting New Clients

Tracy Leonard, BS, LMT, a new massage therapist at ReWeaving Balance, provides prenatal, child/ adolescent, hot stone, cupping treatments, intention-based energy Tracy Leonard work and couple’s instructional massage.

Owner Elizabeth Baublitz says, “Tracy graduated from the University of Pittsburgh, where she received a Bachelor of Science degree in Exercise Science, specialized in wellness and obtained an aquatics minor.”

After working as a fitness specialist and aquatic aerobics instructor, she attended massage therapy school at the Pittsburgh School of Massage Therapy and obtained a Pennsylvania state license in 2013. Combining both courses of study lends a unique approach to her customized therapy sessions for a variety of client needs.

Location: 5A Harrisburg Pike, Dillsburg. For pricing and more information, call 717-9437665, email ReWeavingBalance@gmail.com or visit ReWeavingBalance.earth. See listing, page 30.

Food School Workshop

My Rockerbeez will present a five-day online Food School Workshop at noon on January 8, 9, 10, 13 and 14. Owner Barbie Famiglietti says, “Get healthy and tackle your New Year’s Barbie Famiglietti resolution from the comfort of your home! Learn everything you need to know to get yourself on a healthy path, like why the food pyramid is wrong and what you can do about it. Balance foods for maximum energy so you can stop drinking energy drinks and eat real food. Want to get off the fast food train but don’t know where to start? You’ll get meal planners, recipes and all the tools you need to stay on track.”

Cost is $99 for Natural Awakenings readers (normally $314). Location: Harrisburg. For more information: call 310-728-5316, email Barbie@ MyRockerbeez.com or visit MyRockerbeez.com/ foodschoolworkshop. See listing, page 30.

January 2025

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Kudos

News Briefs

New Year, New Menu at Zen and Now

Zen & Now Wellness Apothecary is offering an eight-week Introduction to Fire Diet Lifestyle course. Owner Rhonda Giddings says, “This series of workshops is designed to introduce the Fire Diet Healing System of oriental food therapy and its guidelines for a healthier you, based on the work of Justin Fontanini, DOM, and his years of study and practice, passed to us at Zen & Now Wellness. It is an opportunity to look at food as your first defense medicine and seeing it in a completely different light by teaching how to define your nutrient needs based on body type as seen in traditional Eastern medicine and how food works beyond just calories!”

Cost is $35 per session for the workshops. Location: 6009 Allentown Blvd., Harrisburg. For more information, call 717-657-628, email ZenAndNowWellness@outlook.com or visit ZenNowWellness.com. See listing, page 31.

Organic Remedies, a medical marijuana cultivation and research organization based in south central Pennsylvania, presented a donation of $20,000 on November 20 to support the nonprofit Pennsylvania Breast Cancer Coalition, which is dedicated to supporting breast cancer survivors and their families across the state through educational programs, legislative advocacy and funding for breast cancer research. Organic Remedies raised the funds during its annual October Breast Cancer Awareness campaign, by collecting in-store donations from patients and donating a portion of the proceeds from medical marijuana products.

Organic Remedies CEO Mark Toigo says, “We are proud to support the Pennsylvania Breast Cancer Coalition in helping women currently battling breast cancer, and hope that our contribution can help advance the research to find a cure for this tragic disease.”

Organic Remedies operates dispensaries in Bethel Park, Chambersburg, Enola, N. Pittsburgh, Paoli and York. For more information, call 717-819-3895, email j.spurlock@organicremediespa.com or visit OrganicRemediesPA.com. See ad, this page.

News to Share?

Submit news items via the “Submissions” link at NaturalCentralPA.com

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Health Briefs

Menopause and Healthy Sleep Habits

By the time women reach peri-menopause, sleep disruptions typically become more frequent. Hormonal shifts can bring on hot flashes, bladder urges, a racing heartbeat and other sleep disruptors. Poor sleep can then contribute to weight gain, brain fog, increased anxiety and depression, all hallmarks of the health impacts of menopause.

Focusing on sleep hygiene is one of the most impactful steps we can take for improving physical and mental well-being. Balancing the circadian rhythm—our internal sleep-wake cycle—is a great place to start. Having a consistent bedtime and wake time trains the brain for better sleep.

This initially means getting out of bed, even if we have had a poor night of sleep, so that our brain’s rhythm becomes regulated. Taking time to see the sky darken in the evening helps melatonin production, which prepares the brain for sleep, and looking at the brightening sky in the morning helps to normalize the increase in cortisol, which helps the brain prepare for the day.

Maintaining a bedtime routine such as putting on pajamas, brushing our teeth, limiting high-adrenaline entertainment or difficult conversations, establishing an eating deadline (7 p.m. is a good target), limiting screen time, using soothing lotions, finding relaxation apps or having nightly herbal calming tea can be important components of effective sleep hygiene. Taking deep breaths can soothe the vagus nerve, lowering cortisol and slowing a racing heart.

Our bodies sleep best in a cool, dark bedroom (68 degrees or lower), so consider room-darkening shades or a sleep mask to support melatonin effects. There is no one-size-fits-all solution to the complex and frustrating issues women face in menopause, but implementing a consistent sleep routine can be a game-changer.

Mary Rothwell, LPC, CIMHP, is the owner of a holistic therapy practice, Mary Rothwell Integrative Wellness, located at 2133 Market St., Ste. 227, in Camp Hill, offering in-person and telehealth sessions. For appointments and more information, call 717-219-4105, email Mary@MaryRothwell.net or visit MaryRothwell.net. See ad, page 10.

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In the ancestral world, threats were immediate and tangible when predators, food scarcity or harsh weather required a short burst of adrenaline and quick action, after which the nervous system could return to balance. Modern life presents a vastly different landscape of stress.

Deadlines, financial pressures and societal expectations trigger the same fight-or-flight response, but without the resolution our ancestors experienced. This mismatch leaves many of us in a state of chronic tension, unable to find the emotional balance that fosters resilience.

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Reclaiming Emotional Resilience

Evolutionary psychology offers insights into reclaiming this lost resilience by understanding the natural mechanisms that helped our ancestors thrive. One key is recognizing the role of connection. Humans evolved in tightly knit tribes where emotional expression, shared responsibilities and communal problem-solving provided essential support. Today, isolation and individualism often compound emotional struggles, leaving many to navigate life’s challenges alone.

Another vital component is grounding in nature. Our forebears found solace in natural environments where the sights, sounds and rhythms of the Earth soothed their nervous systems.

Incorporating regular time outdoors, mindful walks or simply observing a sunrise can offer a powerful antidote to modern stressors.

Cultivating self-compassion is crucial. Evolutionary pressures often led to self-criticism as a survival tool, but today, this internal voice can become an unchecked source of suffering.

Practicing kindness toward ourselves through mindfulness or intentional positive affirmations helps counteract this tendency.

By aligning our emotional practices with the environment and social frameworks we evolved with, we can build resilience, balance and a deeper sense of well-being in a world that often feels overwhelming.

Gary Lougher is a certified trauma recovery coach and owner of 2nd Ascent Coaching, located at 550 N. 12th St., in Lemoyne. He is the creator of the Rewilding Your Soul coaching program. This is the third of a four-part series of articles on this topic. For more information, call 717-287-1102, email Gary@2ndascent.com or visit 2ndAscent.com. See ad, page 12.

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Conscious Eating

Serving up Happiness Foods for Better Moods

by Zak Logan

In a 2022 study published in JAMA Network Open involving more than 10,000 participants aged 18 or older, individuals with a higher percentage of their total energy intake from ultra-processed foods were significantly more likely to report mild depression and more mentally unhealthy and anxious days. Research involving more than 31,000 middle-aged women published last year in JAMA Network Open linked a higher consumption of ultra-processed foods, especially artificial sweeteners, to a higher risk of depressive disorders. Reducing ultraprocessed food intake by at least three servings per day lowered the risk of depression.

In order to produce serotonin, dopamine and other neurotransmitters that are crucial for balanced mental health, our bodies require vitamins, minerals and other nutrients found in real, whole foods. The Mayo Clinic recommends avoiding processed meats, sugary beverages, sweets and refined grains, and it gives a thumbs-up to feel-good fare on the Mediterranean diet that includes plant-based foods, such as fruits, vegetables, legumes, nuts, seeds and whole grains; healthy fats like olive oil; lean meats, including fish and poultry; and some dairy, such as natural cheese and yogurt.

Brain Changers

According to Holly DeLong, a registered dietitian and the founder of Food & Mood, in Malvern, Pennsylvania, “Food is a form of medicine, and we truly can make big improvements in our mental and emotional well-being using the intersection between nutrition and mental health. Food, gut health and nutrient status all affect neurotransmitter production and balance.

Certain nutrients are required to produce neurotransmitters.” She recommends the consumption of mood-friendly, B-vitamin-rich leafy greens, avocados, lentils, sunflower seeds and nutritional yeast, as well as magnesium-packed whole grains, tofu and bananas.

“What we eat influences key systems in our body, especially blood sugar, gut health and inflammation, and these impact mood, energy, stress and anxiety,” says Amy Fox, a certified functional food coach and life coach in Cincinnati, Ohio.

“Think of each meal as your ‘nutrition prescription’. These choices almost always predict how you’ll feel in a few hours. A helpful rule of thumb is to aim for foods with five ingredients or less and limit boxed, bagged or wrapped items.” She also notes that high-sugar items, especially before bed, are the worst offenders.

What we eat, and when, can improve the body’s chemical balancing act. “Meal timing can be a huge factor in how food affects

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ost of us feel a little grumpy when we’re hungry, but a diet that is dominated by ultra-processed packaged foods and drive-through meals increases our chances of experiencing chronic mood swings and symptoms of depression.

Ultra-processed foods are characterized by a long list of additives—artificial flavors, colors, sweeteners, preservatives, salt and more—resulting in products that do not resemble their original natural state.

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mood. Skipping meals and eating too close to bedtime can contribute to poor energy, lower moods and higher anxiety for some people,” explains DeLong.

berries, acai and pomegranates, and suggests swapping coffee for L-theanine-rich matcha green tea to decrease systemic patterns of anxiety.

Fox notes that consuming alcohol can also backfire. “Sometimes we think a glass of wine will help us unwind after a long day, but it has the opposite effect.

Even small amounts of alcohol can disrupt the production of our natural happiness chemicals.”

Protein Power

Gut Health

Because 95 percent of serotonin is produced in the gut, nutritionally dense foods and those containing probiotics and prebiotics promote the presence of good bacteria in the belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label.

DeLong’s favorite go-to allies are sources of omega-3 fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues.

She praises the antioxidant potential of 12

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Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate a serotonin deficiency often linked to stress and low energy,” says Fox. “When you eat protein-rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.” She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.

Consistent Change

According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is often seen. We can make an impact with the choices we make.”

Simple, consistent changes in the diet can produce lasting effects. “It’s about small, supportive choices that build up over time, shifting focus from restriction to nourishment,” says Fox. Zak Logan is a freelance health writer dedicated to getting back to basics.

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SUSTAINING GRAIN BOWL

YIELD: 1 TO 3 SERVINGS 1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth) 1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed 4 to 6 oz lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish) ⅛ cup nuts, seeds, sprouts or avocado Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.

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Recipe courtesy of Holly DeLong.

FEEL-GOOD PROTEIN SMOOTHIE

EASY SERENITY SALAD BOWL

YIELD: 1 SERVING ¾ cup ultra-filtered protein milk (found in many grocery stores) 1 scoop protein powder (whey, soy, egg white, pea or hemp) ½ frozen banana Handful of frozen strawberries or other berries 1 Tbsp of flaxseeds ¼ cup zero-percent-fat, plain Greek yogurt Handful of kale

Recipe courtesy of Amy Fox.

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Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.

YIELD: 1 SERVING 2 cups mixed greens of choice (baby lettuce, mustard, chard, spinach, arugula or chicory) ¼ cup fermented veggies (kimchi or sauerkraut) ¼ cup cooked beans (kidney, black or garbanzo) 1 Tbsp flaxseeds 2 Tbsp walnuts 1 Tbsp lemon juice ½ Tbsp olive oil Optional: grilled salmon or avocado slices Mix greens, fermented veggies, beans, flaxseeds and walnuts in a bowl. Drizzle with lemon juice and olive oil. Top with grilled salmon and/or avocado slices.

Recipe courtesy of Amy Fox. January 2025 13

Healthy Kids

Secrets to a Joyful Childhood

Building a Family That Laughs and Loves Together

by Christina Connors

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here are no sweeter sounds than the giggles of a child playing with a puppy or the giddy singing voice of a little one at bedtime. When these life-affirming moments are consistent and shared among a family, such heartfelt and abiding contentment can be considered a type of joy that becomes second nature, impacting children in enduring ways.

“Joy is the building block for developing resilience, improving mental health and supporting cognitive performance,” says Dr. Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “It’s important to remember that our ability to experience joy is directly dependent upon our ability to be open to experiencing all the rainbow of emotions, including sadness, anger and frustration. To me, creating a joyful home means that, as a family, we practice accepting and holding all of our emotions through joyful play, deep connection and creativity.”

“Everything starts in the home, and our kids take their cues from their parents and caregivers,” says Harmony Longenecker, founder of The Classical Academy of Sarasota, in Florida, a private pre-kindergarten through 12th-grade classical liberal arts school. “It is important to model for our kids how to be grateful, generous and joyful, and doing things together as a family fosters those qualities.”

A systematic review of research published in the International Journal of Environmental Research and Public Health suggests that positive family dynamics like cohesion and communication strongly predict the happiness of children and adolescents. Here are some ways to incorporate joy in the home to benefit the whole family.

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Reduce smartphone use. Children thrive whenever their parents and other family members are fully present in their lives.

When spending time together, it is vital to remove distractions as a way of enabling and deepening the connection to one another. Eliminating or reducing smartphone use during family time is an important first step. To learn more, Longenecker recommends reading The Opt-Out Family: How to Give Your Kids What Technology Can’t,

by Erin Loechner.

Champion a gratitude jar. Encourage everyone to write down what they are thankful for on pieces of paper and drop them into a large jar. Once a week, invite each family member to pull out a gratitude note and share it with the group, encouraging discussion.

Have a family dance party. “Moving our bodies is a great way to release tension and boost serotonin,” says Messinger. For added

Get moving outdoors together. Go for a family bike ride. Take a walk in nature. Visit the zoo. Exercising in the sunshine or under a sparkling night sky is not only great for everyone’s health, but also a fun way to bond and make special memories.

Keep a tidy household. A well-ordered home is a joyful one. Make chores fun by playing music while decorating, cooking, cleaning or doing laundry together.

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Develop a family manifesto. Jointly write down a code of conduct and set of beliefs that identifies the family. “Getting clear on who we are as individuals and as a family helps our kids know their true selves. By helping them develop this inner knowing, it will help them navigate the world with confidence and be less likely to succumb to unhealthy peer pressure,” says Longenecker.

fun, stop the music every so often and have everyone freeze in place in outlandish positions that represent an emotion. Family members then take turns guessing what the emotions are. Is it boredom, anger, glee, frustration or anticipation? This enjoyable game can improve the emotional intelligence of children.

Engage in a child’s favorite activity.

Plan an afternoon or day trip around a child’s passions, which could be attending a car race for the auto enthusiast, painting outdoors for the child artist or having a family fashion show for the budding clothing designer. “Tapping

into what our kids appreciate and noticing what lights them up is how we can create feelings of safety and joy,” says Messinger.

Hold recurring family meetings. At the beginning of each season, sit down together and set family goals for the quarter, making sure to include both thoughtful intentions and fun activities.

“Communication and setting intentions regularly as a family is not only a fun way to spend time together, but also opens up conversations about the power of setting intentions and following through,” says Longenecker.

Hit the reset button. “Oftentimes being crabby is a habit,” says Longenecker.

“Establish a rule: When a family member wakes up crabby, they must return to their room and take a few moments of alone-time to breathe and decide to shift their emotional state to a more positive one. If there are feelings that need to be seen and heard, be sure to help them express those emotions through conversation and cuddling.”

Practice radical generosity. The act of giving is healthy for the soul. A beautiful way to practice generosity as a family is to serve together. Volunteer at a local charity, or pay for a stranger’s meal at a restaurant. Such acts of kindness strengthen our empathy muscles and fill our spirits with joy.

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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Feature Story

First Thoughts and New Experiences Returning to Innocence Through Beginner’s Mindset

by Carrie Jackson

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The Beginner’s Mindset

“The idea of being open to the situation comes up repeatedly in meditative traditions,” says Steve Rogne, owner and director of Zen Shiatsu, in Evanston, Illinois.

He notes that in his practice, shoshin is an essential part of shiatsu, a form of massage therapy that uses gentle pressure to stimulate the body’s acupressure points and meridian channels. Shoshin can aid in unblocking stagnant energy and harmonizing the flow of qi, or vital energy, in the body.

“As a situation arises, we have our natural responses, which may include wanting to change what is happening. Another

perspective is to ask, ‘What if I accept things the way they are?’” Rogne explains. “Accepting situations for the way they are is the foundation from which we can respond. It’s like a preparation for action without being the endpoint. We can simultaneously be open and respond mindfully.”

Learning to accept what is happening can also help us break old patterns of thinking and reacting. “There is a very common human dynamic to move toward the things we want and away from the things we don’t want; however, this can lead to a fixed response pattern that limits our growth,” says Rogne. “In shiatsu, we help people to

Pexels from pixabay/CanvaPro

he new year brings a fresh focus on growth and forward thinking. An intentional way to harness this is to adopt the Zen Buddhist idea of shoshin, or beginner’s mind. This approach guides people to experience life with curiosity and openness, helping them let go of old patterns. It is a way of being that encourages practitioners to abandon preconceptions, embrace the world with a sense of wonder and see things from a more optimistic perspective. By examining and releasing old ways of thinking, expressing gratitude and incorporating different practices, the mind, body and heart open to novel opportunities.

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recognize those patterns and find the balance between active response and trusting with faith. This trains us to listen to our inner wisdom and relax into outcomes that aren’t what we prefer.”

Mindfully changing patterns can open us up to new experiences that we had previously shut out. “You may find a willingness to move forward in new relationships, even though you’ve experienced that relationships can be painful, or perhaps you find the willingness to speak up even though there’s a chance you won’t be heard in the way that you want,” Rogne notes.

Keeping a receptive mind helps to open us up physically, as well. “In both shiatsu and the shoshin mindset, we trust that every person’s body is already working on its own healing. When we let go of our fixed holding patterns, the internal circulation is freed up, leaving the best possible opportunity for the body to regain all the healthy rhythms of the organs and reduce conditions such as chronic pain,” Rogne asserts.

Optimism

Having hope and confidence about the future is essential in cultivating a beginner’s mind, helping to counter some of the fear and intolerance that can undermine our lives. “A shoshin principle is that there is not anything fundamentally wrong with us or with the world. This allows us to move forward with positive faith and engagement,” says Rogne.

“Optimism is a belief that good things will happen and that things will work out in the end,” says Victor Perton, founder of the Centre for Optimism, an Australian-based think tank dedicated to fostering realistic and infectious optimism around the world. “With optimism, we enter each experience expecting fresh possibilities, guided by a sense that there’s something meaningful to discover.”

This positive outlook has myriad benefits. “Optimism nurtures healthy longevity and acts as a powerful protector against major health threats like heart disease, cancer and dementia,” says Perton.

“Optimism also lowers the risk of cognitive decline, as optimistic people tend to be more socially and physically active, helping stave off dementia and age-related memory loss.” A 2022 study of more than 150,000 racially diverse, older women published in the Journal of the American Geriatrics Society found that the most optimistic women were healthier, lived 4.4 years longer than the least optimistic women and were more likely to live past age 90.

A positive outlook can help navigate the stress and anxiety of life.

“Optimism doesn’t mean ignoring the challenge; it means approaching it with the belief that solutions are possible. Optimism and a beginner’s mind work together in this way, helping us to stay open to new paths, resilient in the face of setbacks and appreciative of life’s small, beautiful details,” opines Perton.

January 2025 17

Applying Shoshin to Everyday Life

by Carrie Jackson alika Yap, a Los Angeles-based serial entrepreneur, author, coach and podcast host, offers these tips to cultivate shoshin, or beginner’s mind: Adene Sanchez from Getty Images Signature/CanvaPro

K

• Acknowledge wisdom and smarts, then set them aside. While it is okay to recognize our knowledge and experience, it is also important to consciously set aside preconceptions before approaching a task or problem.

• Ask open-ended questions. Replace statements with questions, such as: “What if we tried this other way?” or “How might we solve this differently?”

• Embrace curiosity. Approach each day with a learner’s mindset and seek out new experiences and perspectives.

• Practice active listening. Value the input of others, regardless of their level of experience, and listen to understand, not to respond.

• Reflect and adapt. Regularly reflect on experiences and what has been learned, and be willing to adapt the approach based on new insights.

• Encourage team creativity. Emphasize the importance of a beginner’s mindset within the team and create an environment where team members feel safe to share new ideas.

• Welcome failure as a learning opportunity. View failures as opportunities to learn, grow and analyze what went wrong to see how to make improvements next time.

• Stay humble. Approach every situation with humility and a willingness to grow, and remember that there is always more to learn.

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Incorporating small, intentional practices into our day can help us cultivate optimism. “Smiling with genuine warmth— even at strangers—can shift our outlook, and asking others, ‘What’s the best thing in your day?’ brings a positive energy to conversations,” says Perton. He also recommends simple grounding practices like gardening, yoga and meditation to nurture curiosity and positivity, noting, “Through these small habits, optimism becomes a daily practice and, in time, a personal superpower for resilience and joy.”

Reframing Our Outlook

Reflective practices encourage us to explore our goals with a fresh outlook. “Journaling is a practice that is just for you, and you’re not intending to share it with anyone else,” explains Shawn Brown, a Baltimore-based wellness facilitator and yoga teacher who helps clients find a path to being their authentic selves. “It really allows you to examine what is popping up and what you are curious about. This might be learning a new language or starting a new yoga practice. When we look at things as a beginner, we are open to what we are truly interested in.”

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A regular gratitude practice also helps bring us back to a place of grounding. “When we tap into gratitude, it expands our propensity to be creative and allows us to drop into the present moment. This is where we live, but when we think of the future or ruminate on something that happened in the past, we are pulled out,” says Brown. She encourages clients to take breaks throughout the day and recall a person, place or experience for which they are grateful. “Think about something that makes the corner of your mouth turn into a smile,” she suggests. “It can be as simple as gratitude for your partner who bought dog food or a neighbor who moved a package off the porch. This brings us back into our lives right now, and that’s where the beginner is.”

Cultivating a sense of play can also tap into a shoshin mindset. “As adults, there’s a need to have a goal or expected result in any situation. When you’re a beginner, you don’t have a specific outcome because you’re just learning. Play, especially with kids or an animal, is free-form engagement without the need to get it right or check something off our to-do list. Releasing the need for control and perfection

opens us up and expands us for so many other options and possibilities,” Brown says.

Brown encourages her yoga students to be open in the way they approach their practice. “Coming into a pose in a different way can give us a new experience of it,” she says. “My approach to yoga is not that we’re trying to do the posture, it’s that we’re trying to feel the posture. It’s a mirror of our being and can indicate if you are feeling strong, tired, energized or wobbly. Rather than attaching a label of good or bad, you just notice, and that opens us up.”

Especially in the new year, Brown urges clients to replace “I have to” with “I get to,” which presents more of a growth mindset. “This is the time to reframe our goals,” she points out. “Trying something new, like taking a West African dance class instead of your regular spin class, shakes up the routine and keeps your mind and body learning. You get to be pushed out of the comfort zone, and that’s where the magic happens.”

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

January 2025 19

Healing Ways

Natural Solutions for Women and Men

by Madiha Saeed, M.D.

T

he prospect of parenthood can bring a range of emotions to couples trying to conceive—from excitement and jubilation to worry, frustration and sadness. According to the World Health Organization, one in six people worldwide experience infertility in their lifetime. Many couples hoping to conceive turn to costly medications and painful procedures designed to manipulate hormones, help with ovulation issues and prepare a woman’s body for pregnancy.

In addition to researching such medications and procedures, couples should explore natural alternatives that nurture and support their ability to conceive. “Fertility is not just about hormones,” says Nashat Latib, a certified functional medicine doctor specializing in natural fertility. “Consider what is going on in your whole body.”

“Males and females are equally at the root of fertility struggles, and sometimes the roadblocks can come from both sides,” observes Aumatma Simmons, a naturopathic doctor, endocrinologist and author of Fertility Secrets: What Your Doctor Didn’t Tell You About Baby-Making. “It is essential to pinpoint the root causes of fertility problems.”

For women, fertility rates naturally decline with age, from a 25 to 30 percent chance of pregnancy in their early-to-mid-20s to about a 5 percent chance by age 40. Other health concerns such as ovulation issues, endometriosis, uterine fibroids and polycystic ovary syndrome can complicate conception and the ability to carry a baby to term.

When fertility issues arise, often the focus is placed on women, but about half of the cases can be attributed to the men. The Centers for Disease Control and Prevention report that 12.8 percent of men aged 25 to 49 experience infertility, and the rate is rising. Factors like low sperm production, poor sperm quality, oxidative stress, blockages preventing sperm release, undescended testicles and cancers contribute to male infertility. Other health problems, including diabetes, infections, hormone imbalances, autoimmunity and tumors, can impact both men and women.

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atlasstudio/CanvaPro

Advancing a Couple’s Fertility

Rainbow Nutrition

Diet plays a significant role in overall reproductive health. Simmons stresses the need for a diet that includes a variety of fruits, vegetables, lean protein, healthy fats and whole grains to provide the essential nutrients that support fertility. Phytonutrients—natural compounds in plants that provide health benefits—optimize male and female fertility and help the body eliminate toxins. Simmons also recommends limiting processed foods and refined sugar, which can negatively impact hormone balance.

“Nutrients found in cruciferous vegetables like broccoli, cabbage, Brussels sprouts, bok choy and kohlrabi can help regulate and metabolize hormones,” says Latib. “Nutrients found in grapes and berries can improve the quality of the eggs and sperm by reducing oxidative stress; protect reproductive cells from damage; support successful embryo implantation; regulate ovulation by modulating hormone levels; and promote hormonal balance. Compounds like lycopene in tomatoes and watermelon have been shown to improve sperm motility and boost immune function by providing antioxidants and anti-inflammatory compounds.”

Latib adds that pairing foods from different color categories in meals helps maximize the positive effects of phytonutrients. Examples include a berry smoothie with spinach, a stir-fry dish with a rainbow of vegetables, a tomato and mushroom frittata, a cauliflower rice bowl with turmeric and veggies, and a kale salad topped with sweet potato.

A Clean Lifestyle

Toxins are all around us, and hormone-disrupting chemicals found in cosmetics, plastic packaging, toys, carpets and pesticides can have serious consequences for male and female fertility. Latib suggests using glass instead of plastic whenever possible and eating organic fruits and vegetables to reduce the pesticide and herbicide exposure.

“Be cautious of endocrine disruptors such as bisphenol A, commonly known as BPA, and phthalates that are used to make plastics. They are found in food packaging, water bottles and food-can

Premium Online Business Listings u linings,” says Simmons, adding, “Even ingredients like ‘fragrance’ can contribute to hormonal imbalances and gut-health issues.”

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Stress can negatively affect fertility, underscoring the need for stress management.

Simmons recommends quitting tobacco use, reducing alcohol intake and practicing yoga or meditation to improve overall reproductive health. Exercise can also reduce tension, improving health and fertility.

Latib recommends high-intensity exercise during the first half of a woman’s menstrual cycle and restorative movement and exercise in the second half of the cycle. For men, she notes the importance of supporting testosterone levels with regular exercise and sufficient sleep, limiting unhealthy environmental exposures and consuming adequate levels of nutrients like zinc and vitamin D.

Reducing Inflammation

Chronic inflammation can negatively impact fertility by disrupting hormone balance and damaging reproductive tissues. Oxidative stress occurs when the body’s free radicals and antioxidants are not balanced, leading to damaged reproductive cells and fertility issues.

Both Latib and Simmons recommend working with a fertility specialist to assess a couple’s health, fertility and lifestyle factors. The assessment should include hormone testing to measure levels of testosterone, luteinizing hormones, follicle-stimulating hormones and prolactin; nutrient testing for zinc, selenium and antioxidant levels; a gut-health assessment; and a thorough evaluation of environmental toxin exposures.

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“Your body is smart,” emphasizes Latib.

“Nothing is unexplainable. If you are having trouble conceiving, there is a root cause. A functional fertility practitioner can guide you through the process.”

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

January 2025 21

Natural Pet

Bonding With a Dog Fun Tips To Build Trust, Calm and Companionship

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

E

ngaging with the family dog can strengthen the relationship, improve well-being and bring joy. With a little planning, each interaction offers dogs and their owners a chance to exercise, bond, explore and have fun.

Benefits of Interacting With Dogs

In a 2020 study published in Scientific Reports involving 35 dog owners and 58 dog-human activities, researchers concluded:

• Owning and caring for a dog was linked to an increased sense of purpose, meaning, responsibility and fulfillment, as well as a positive feeling of companionship.

• While not directly tied to dog-human activities, the general experience of having a dog contributed to a more positive outlook on life.

Dog-Owner Bonding

According to the National Institutes of Health, a strong bond with the family pet can lower a person’s blood pressure and decrease levels of cortisol, a stress-related

hormone. Playing or relaxing with a dog engenders a sense of safety, while also allowing the dog to feel calm and less reactive. Dogs that regularly share activities with their owners tend to show more affection, trust and excitement.

A 2024 Finnish study published in Science Daily determined that during interactions, dogs tended to be in sync with their owners’ stress levels, as measured by heart rate variability. This suggests that a close bond between a dog and their companion can build an emotional connection and even affect underlying physiological responses. What we do with our pets can have an effect on their emotional disposition, and ours.

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• Physical interactions with dogs, such as playing, training exercises and being greeted by the dog, increased the owners’ positive emotions, including happiness, joy and contentment, while at the same

time reducing feelings of stress, anxiety and fear.

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Fun Activities

Carla Brown, a dog trainer and holistic pet health coach in Truckee, California, offers these tips to keep dogs happy and healthy.

Play and Exploration: Dogs are happiest when they can play and explore off-leash. This time is essential for their physical and mental growth. If off-leash spaces are not available, find other ways for the dog to play and explore.

Running and Playing: Running and playing release a dog’s endorphins—hormones that can help reduce stress, anxiety and depression. These activities also improve brain function, support immune health, reduce inflammation and help regulate appetite.

Varying the activities keeps them mentally and physically healthy.

Mental Stimulation: Teaching the dog basic nose-work skills is a great way to challenge their mind and provide calm, enriching experiences. Start nose work by tossing a treat for the dog to find. Use simple phrases like “Find it” or “Search.” As the dog gets better at finding the treat, make the search more challenging by hiding treats in different spots. Dog puzzles, snuffle mats and frozen stuffed toys that hide a treat inside are other ways to teach nose work.

Safety Tips for Dog-Dog Play: Dog-dog

play can be rough and scary to the inexperienced observer. They rear up, wrestle and use open mouths. When dogs play together properly, no one should get hurt.

Good playmates take self-imposed breaks when play escalates too much. On the other hand, puppies need help to calm down and stop playing.

Tips for Human-Dog Play: Set clear rules and follow through to ensure play is fun and safe.

Teach cues like “Sit” and “Give a hug.” Don't allow rough play that promotes bad mouth habits. If a dog is used to roughhousing at home, they won’t understand that it is not okay with others. Allowing the dog to jump on their owner when they come home might suggest that it is okay to jump on strangers.

Safety With Kids and Seniors: When it comes to playing with children or older people, the rules are stricter. Dogs should be discouraged from using their mouth or jumping on people. This is why controlling play is important. Giving the dog a cue to sit, wait, take or drop will help them calm down. If the dog has trouble calming down, give them regular breaks. The reward is playing by the rules.

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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January 2025 23

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Pasa Sustainable Agriculture Leads the Way for the Next Generation of Sustainable Farmers

New generations of farmers are needed to foster vibrant, environmentally smart agriculture. Pasa Sustainable Agriculture is showing them how that’s possible.

The Power of Positive Energy in Real Estate

Local realtor & reiki practitioner, Noel Kelley, discusses how Reiki energy elevates your real estate adventure.

Support trees in PA with outdoor exercise, via a virtual “Happy Little Trees” 5K this April. Inspired by Bob Ross & “The Joy of Painting” & supported by PPFF.

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Insights from a Reiki Master Realtor

Walk in the Great Outdoors to Benefit “Happy Little Trees”

Wise Words Gladys McGarey

On the Secrets to Health & Happiness at Every Age

The mother of holistic medicine was a physician & activist who inspired new ways of thinking about disease & health.

Fit Body Joyful Movement Turning Workouts Into Playtime

Joyful movement can make fitness fun, flexible & something to look forward to.

Inspiration Opening New Chapters

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January 2025 25

Calendar of Events

Friday, January 3

Friday, January 17

2025 Astrology Forecast – 7-9pm. Presented

by New Visions Books & Gifts & Firefly Hollow Wellness. We are excited to continue the annual tradition of our Astrology Predictions this year with Pat Dumas. $5. Zoom. 717-814-9136.

FireflyHollowWellness.com.

Richard LaRocco Gallery – 6:30-9pm. Intuitive Mediumship readings in a group setting. Heart-centered messages that will provide healing, clarity and peace through detailed evidence, memories and communication that is specific to your loved one in Spirit. $44. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299. ReikiByRickie.com.

Wednesday, January 8 Intuitive Tarot Readings – 10am-4:30pm.

With Judy Winfrey. Receive messages that offer clarity and guidance which can help you with everyday life as well as help open you to your own potential. $90/hr. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart.com.

Gracefull-Heart.com.

Online Food School Workshop – 1/8-14.

Class not held Sat & Sun. 12-1pm. Understand why the Food Pyramid is wrong and what you can do about it. Learn which foods give the most energy so you can keep up with your busy life. $99. Register: 310-728-5316 or MyRockerBeez.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:

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717-240-0400 or Info@Gracefull-Heart.com.

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Thursday, January 9 Conscious and Curious Explorers Club – 6-7:30pm. If you’re a spiritually inclined individual eager for personal connection, this is your chance to dive into meaningful discussions, exciting activities and meet like-minded souls. Free admission. Firefly Hollow Wellness Center, 200 Farm Ln, York.

717-814-9136. FireflyHollowWellness.com.

Saturday, January 11 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.

2nd Saturday 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. 717-894-1881. 1881Sanctuary.com.

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Sunday, January 12 Lotus Light Reiki – 2:30-4:30pm. Lotus Light Reiki is a new transmission of universal life force energy that entered the world in 2010 to support humanity’s current and unprecedented phase of personal and planetary ascension to higher vibrations. Love donation. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg.

717-599-2299. ReikiByRickie.com.

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

With Judy Winfrey. Receive messages that offer clarity and guidance which can help you with everyday life as well as help open you to your own potential. $90/hr. Gracefull Heart, 1953 W Trindle Rd, Carlisle. Pre-register: 717-240-0400 or Info@Gracefull-Heart. com. Gracefull-Heart.com.

Gendai Reiki: Level 1 – 10am-5pm. With Kara Lovehart. Receive the initial attunements to the energetic flow of reiki. Learn the basic hand positions to direct the flow reiki and spread the healing energy of the Universe. $185. Firefly Hollow Wellness Center, 200 Farm Ln, York. 717-814-9136. FireflyHollowWellness.com.

Intuitive Mediumship Private Readings – 2:30-5pm. Richard LaRocco connects you with your loved ones with detailed evidence, memories and communication that is specific. He brings forth the essence of Spirit acting as a translator to deliver heart-centered and healing messages. $200/hr. Reiki

by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299.

ReikiByRickie.com.

Sunday, January 19 Native American-Style Flute Class – 12:304:30pm. With Heather Sheets. Native American-Style Flutes are simple and intuitive instruments used for connecting deeply to the self and spirit. They make a great addition to all healing modalities. $100. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299.

ReikiByRickie.com.

Monday, January 20

Tuesday, January 14

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.

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.

Friday Night Forum: Tai Chi Chih: Joy Through Movement – 7-8pm. Learn the concepts/fundamentals of Tai Chi Chih and demonstrate some of the movements.

The slow, non-strenuous repetitions are designed to bring increased vitality and se-

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Friday, January 24

Community Resource Guide renity to the mind and body. $5. New Visions Books and Gifts, 2594 Eastern Blvd, York.

717-814-9136. FireflyHollowWellness.com.

Saturday, January 25 3rd Annual Open House – 10am-5pm.

Enjoy half-price salt therapy sessions, gift bags for the first 40 guests, tarot and medium readings, mini-birth chart readings, a delightful tea party, and a chance to win a free massage with any retail purchase. Free admission; some activities have a fee. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717894-1881. 1881Sanctuary.com.

Sunday, January 26 Meditate with Bhante Soma: Blessings for the New Year 2025 – 2-3:15pm. Experience the chanting of a Buddhist Monk, the evocative tones of Pali chants invoke blessings for the year to come. Bhante will bless you with his tradition of Blessing Bracelets. Love donation. Reiki by Rickie, ReikiSpace & Learning Place, 2793 Old Post Rd, Ste 10, Harrisburg. 717-599-2299.

ReikiByRickie.com.

Monday, January 27 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 session. $40. 1881 Salt Sanctuary, 1881 Loucks Rd, York. 717-894-1881. 1881Sanctuary.com.

Friday, January 31 Restorative Yoga & Live Music – 6:307:45pm. Also Feb 28, Mar 28. With Jennifer Lynn. Experience the healing practice of restorative yoga accompanied by the soothing vibration of live music. 3-part series, which invites a different musical artist to showcase their talent each month. $40. ReWeaving Balance, 5A Harrisburg Pk, Dillsburg. 717943-4833. ReWeavingBalance.Earth.

Plan Ahead Saturday, February 8 Save the Date Saturday, February 8 Full Body Reflexology – Feb 8-9. 9am4pm. Learn techniques in the Natural Electro-Magnetic Process for head-totoe alignments including hips, tailbone, shoulders, pelvic and much more. These techniques help to align the body and in most cases offer immediate relief of pain. Come away from this 2-day course ready to help others feel better and move better. NCBTMB 12 CEUs. Provider #155. $425/course, $50/certification. Health Quest Holistics, 1517 N 7th St, Lebanon.

717-228-0612. HealthQuest4Life.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 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. 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 2. 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

Breastfeeding NURSIESIDES LACTATION SUPPORT

Leslie Cree, BA, IBCLC 6339 Stephens Crossing, Mechanicsburg 717-514-7850 • LactationLeslie@gmail.com NursieSidesLactationSupport.com 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

January 2025 27

WH E R E T O FIND US Pick up your next free print copy in one of over 400 locations throughout Lebanon, Dauphin, Perry, Cumberland, Franklin, Adams & York counties. Or sign up to receive a digital copy at NaturalCentralPA.com.

• • Grocery Outlet • Karns Foods • Kennie’s Market • Locals Market • Saubel’s Market • Weis Markets

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 12. u

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

• health food stores & markets • vitamin and herb shops • retail stores & gift shops • restaurants, cafés & coffee shops • holistic clinics & centers • practitioner offices • local libraries • fitness & recreational centers • spas & retreat centers • bookstores & newsstands ...and many other locations

Scan the code to read current and past issues online.

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South Central PA

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

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. u

NaturalCentralPA.com

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

Provides full service dental care, mercury/metal free, including safe removal of mercury. Biocompatibility testing for individual choice of materials; use of ozone for protection. 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 9. u

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. See ad, page 12. 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 10. u

Holistic Personal Training Massage

Metaphysical

BE HERE NOW

GRACEFULL HEART

Andrew Acklin, CPT, CES, HLC 701 N Mountain Rd, Harrisburg 717-514-5630 • BeHereNowHBG.com Be Here Now is a holistic training center with multiple offerings in one location. They offer a holistic approach to weight loss, strength training and pain and posture. Within each process, the individual’s wellness is deeply addressed with tools such as: personal training, lifestyle coaching, reiki, nutrition, meditation and business and life coaching. 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 9. u

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 17. u

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 ad, page 10. u

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 8. u

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 2. u

Naturopathic Healthcare NATURAL PATHS TO WELLNESS Leia Anderson, BA, MS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 NaturalPathsToWellness.com

Leia is part of a unique, collaborative naturopathic practice in central PA. Her passion is providing safe, effective and individualized care for the whole family. See ad, page 14. u

NATURAL PATHS TO WELLNESS

Heather DeLuca, BS, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Heather is part of a unique, collaborative naturopathic practice in central PA. She provides a safe, effective and affordable alternative to conventional health care. See ad, page 14. 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, page 14. u

Dreams are renewable. No matter what our age or condition, there are still untapped possibilities within us and new beauty waiting to be born.

—Dale Turner

January 2025 29

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 14. u

Nutrition 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!

WEGMANS FOOD MARKET

6416 Carlisle Pike, Ste 2000 Mechanicsburg, PA • 717-791-4500 In-store Nature’s Marketplace features natural foods, supplements, herbal remedies and foods for special dietary needs. See ad, back cover. u

Nutritionist NATURAL PATHS TO WELLNESS

Shannon Hillsinger, ND 1524 Cedar Cliff Dr, Camp Hill 717-494-4500 • NaturalPathsToWellness.com Dr. Shannon is passionate about using holistic nutrition to promote a speedier and more complete return to optimal health. This includes preparing custom meal plans, implementing dietary restrictions, optimizing nutrient/caloric goals and finding recipes to ensure treatment plan success. Shannon’s nutrition and naturopathic medical background positions her as an ideal asset in her patients’ health journeys.

See ad, page 14. u

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South Central PA

Real Estate

Reiki

COLDWELL BANKER REALTY

REIKI BY RICKIE

Noel is a Usui Reiki Master Practitioner and Realtor with Coldwell Banker Realty dedicated to helping you find home. More than just finding a house, it’s about finding a space that impacts your overall well-being. Connect and learn about her unique and harmonious approach to the home-buying experience. See ad, page 19. u

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

Noel Kelley 3915 Market St, Camp Hill 717-761-4800 (office) • 917-602-2672 (cell) NoelKelleyHomes.com

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

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. u

NaturalCentralPA.com

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

Specialty Foods KWEE JACK FISH CO

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

Thermography ADVANCED THERMAL IMAGING Pamela Howard, DC, CCT 550 Coventry Dr, Mechanicsburg 866-522-3484 • AThermalImage.com

Thermal Imaging offers a safe, non-invasive way to visualize potential health concerns; providing early warning signs for a proactive approach to health, including breast health. Visit website for more information.

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

Our passion is pets. Holistic and traditional services tailored to meet pets’ needs (homeopathic, herbal, nutritional and behavioral). Unique services offered include acupuncture, cold laser therapy and veterinary orthopedic manipulation (VOM). See ad, page 23. 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 10. u

FIREFLY HOLLOW HOLISTIC WELLNESS CENTER Kara Lovehart 200 Farm Ln, York • 717-814-9136 FireflyHollowWellness.com

We are a full-service holistic wellness center offering an array of professional services that address clients’ individual needs. A holistic approach strives to integrate Mind, Body & Spirit, allowing wellness to occur. Services include medical massage, energy medicine, intuitive coaching, wellness education, nutritional coaching and much more. u

GRACEFULL HEART

Sharon Askey 1953 W Trindle Rd, Carlisle 717-240-0400 • GraceFull-Heart.com Gracefull Heart offers many services to assist in maintaining wellness. 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 2. 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

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. u

Yoga YOUR YOGA

Cynthia Johannes-Beecher 1900 Orange St, West York 717-586-6494 • YorkYourYoga.com

You never know when the tables will turn, so I think we should all just be kind to one another. It’s really as simple as that.

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.

Space Available 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.

Happy Heart Coming in February

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

—Vick Hope

January 2025 31

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

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