Natural Awakenings Lancaster/Berks October 2025Natural Awakenings Lancaster/Berks February 2026

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Sleep Healthy, Sleep Organic

Gardner’s Mattress & More is proud to carry certified organic mattresses and bedding accessories from Avocado Mattress to provide customers with healthier, eco-friendly sleep options. Avocado products are made from natural and organic materials like GOLS-certified latex, GOTS-certified organic cotton and wool, ensuring a sustainable, non-toxic sleep environment. Gardner’s matches all pricing and offers from Avocado, so customers get the best value locally as well as the 5-star service Gardner’s has worked hard to achieve over the past 35 years. Their commitment to quality and wellness aligns with Avocado’s mission to create responsibly made, comfortable products.

Self-Care is Love

LOVE YOU HEAD TO TOE

This deluxe Valentine’s package is one of our most popular! A 75-minute massage, custom facial, hand hydration, hot towels and served with champagne and chocolates. $249* GLOW FOR

Microdermabrasion deeply cleanses pores and gently exfoliates dead skin cells to reveal a brighter, more refreshed complexion. A targeted anti-aging treatment follows, supporting skin to be its healthiest and most radiant. $125*

PAMPER YOURSELF & LOOK YOUR BEST

You’ll be enveloped in a luxurious body wrap infused with Dead Sea Clay, then tucked into the Alpha Capsule. Together, the treatments support detoxification and deep relaxation, creating a lasting sense of calm. $145*

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Love is often reduced to something sentimental or romantic, especially at this time of year. Yet love, in its truest form, is neither fleeting nor fragile. It is a sustaining force—one that shapes our resilience, fuels our courage and anchors our sense of purpose. Like a tree, love grows from deep roots; stretches into the world; and offers shelter, shade and nourishment to all it touches.

When we first imagined building this business, a mission statement came to us not as words but as an image of a strong tree, its branches reaching into the community. Loving kindness marked the trunk. Deep, steady roots—grounded in God/Love—held it firm. This vision became our guide. It helped us launch, navigate uncertainty, and continue dreaming through the winding path of the past 13 years even when storms came or challenges arose along the way.

Love, however, is not simple. It is layered, shaped by experience and often complicated by loss, disappointment or trauma. Many of us have learned—quietly and over time—that closing our hearts can feel safer than risking more hurt. What begins as self-protection can slowly become a barrier, affecting how we love others—and how we love ourselves.

When self-love is fractured, forward movement becomes exhausting. We work harder, but with less meaning. Progress feels forced rather than inspired. Love restores flow. It gives intention a foundation and effort a direction. It transforms striving into commitment—to our families, our relationships and our communities—and allows us to imagine something better than what is. Like a tree that bends with the wind but remains rooted, love teaches resilience and balance.

Love also makes us braver. Being seen and accepted as we are—by others and by ourselves—creates a sense of safety that allows us to take risks, lead with integrity and recover when life inevitably goes off course. Caring relationships and self-compassion help calm the nervous system, reduce stress and remind the body that it is supported. From that place, challenges become part of the journey rather than defining us.

Healing often begins with small, steady acts of regulation and self-care—deep breathing, gentle physical movement, moments of stillness. These practices help shift us out of survival mode and back into openness. Boundaries become expressions of self-respect, creating space for what truly nourishes us. Over time, these manageable shifts rebuild trust—within ourselves and with love itself. Roots planted in care allow us to grow and reach toward connection and possibility.

This month, we invite you to explore a deeper experience of love with us— within these pages and within your own life. Begin with self-compassion, allowing it to take root. From there, watch it stretch outward into understanding, connection and care—nourishing not only yourself but the communities you touch. Like a tree, let your love grow, bend and reach toward possibility.

With open-hearted gratitude,

LANCASTER/BERKS EDITION

Co-Publishers/ Kendra Campbell

Executive Editors Jacqueline Mast

Copy Editor Sara Gurgen

Design & Production Steffi K. Kern

Proofreader Randy Kambic

Contributing Writer Trella Dubetz

Administrative Assistant Carolyn Coogan

Sales & Marketing Kendra Campbell

CONTACT US

Ten Branches Publishing P.O. Box 6274 ∙ Lancaster, PA 17607

Phone: 717-399-3187

Publisher@NALancaster.com NALancaster.com • NABerks.com

Natural Awakenings Lancaster/Berks @natural_lancasterberks

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CONTACT US

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NaturalAwakenings@KnoWEwell.com

© 2026 by Natural Awakenings. All rights reserved.Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Natural Awakenings Lancaster/Berks is a faithful steward of global resources and committed to being a part of an environmentally conscious community. We utilize a local printing company and an environmentallyfriendly cold-set web printing process which emits virtually immeasurable VOCs into the environment. This product is 100% recyclable.

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Not Only a Writing Workshop...

️Write from the Heart is a retreat where creative souls can laugh, share, learn, and relax without life’s distractions. In an atmosphere of kindness and trust, Melissa’s gentle, non-intimidating classes welcome all levels, including those who have always longed to write, but felt they couldn’t. An antidote to perfectionism and self-doubt, there are no grades, rules, competition or judgment. Sharing is optional. Learn how writing, without fear, grounds us in humanity, connects us with others, and brings joy into our lives.

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Journey to the Divine Mother at India's Vaishno Devi Temple

This October, seekers are invited to embark on a deeply meaningful spiritual journey to India through the Vaishno Devi/Shakti Peetham Pilgrimage, a 10-day small-group experience held from October 11 to 20 for those drawn to sacred travel, devotion and inner transformation. Traveling from Delhi to Katra, participants will visit several revered temples along the route and receive darshan, culminating in the powerful pilgrimage to the Vaishno Devi Temple, one of India's most significant Shakti Peethams.

Vaishno Devi is a site of profound feminine spiritual energy, honoring the Divine Mother in her many forms. Pilgrims from around the world travel here seeking blessings, clarity and renewal. This thoughtfully curated journey offers not only access to sacred sites, but also the support and intention of traveling with a small, like-minded group, creating space for reflection, connection and reverence throughout the experience.

Cost: $3,900. For more information or to make a reservation, contact Casey at 484-509-5073, ext. 1, or visit KulaKamalaFoundation.org. See ads, pages 9 and 54.

Bring Life to Your Landscape This Spring

As homeowners plan outdoor projects for the year, local landscape designers at Colorgarden encourage scheduling garden consultations for spring now. Their professionals help transform yards into thriving native gardens that support wildlife, restore ecosystems and provide year-round beauty. By using plants adapted to the region, these gardens attract birds, butterflies and native pollinators while reducing water needs and long-term maintenance compared with conventional lawns.

Colorgarden designers work with each homeowner to create landscapes that evolve with the seasons and suit local conditions. Installations feature clean edges, graceful paths and thoughtful “cues of care” that balance natural beauty with a polished, neighbor-friendly appearance. Whether replacing a lawn, restoring a forgotten corner or starting fresh, Colorgarden’s process includes plant selection, installation and long-term stewardship to ensure gardens remain vibrant and sustainable.

For more information, call 717-413-7054, email ColorgardenLlc@ gmail.com or visit ColorgardenLancaster.com. See ad, page 52.

Learn About Alternative Burial Options With Simple Funerals

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Simple Funerals Inc. invites the community to a free Snack & Chat from 6:30 to 7:30 p.m. on February 11 at The Mill 72 Bake Shop & Café, in Manheim. Light refreshments will be served during this informative gathering exploring affordable, dignified alternatives to traditional funeral services.

Simple Funerals offers meaningful, lower-cost options—including private family viewings, all-wood or 100 percent biodegradable caskets, green burials and graveside ceremonies—designed to honor loved ones while keeping expenses manageable.

Founder and Funeral Director William P. Spence notes that local cemeteries supporting green burials include Kraybill Mennonite Cemetery, in Mount Joy, and Akron Mennonite Cemetery, which is limited to residents and affiliated church members. Drawing on more than 30 years of experience, Simple Funerals provides alternatives to embalming or public viewings while offering environmentally conscious options and compassionate guidance.

Location: 45 N. Main St., Manheim. RSVP by Feb. 9 by calling 717664-1500. For more information, email Info@SimpleFuneralsPA. com or visit SimpleFuneralsPA.com. See ads, pages 17 and 49.

Gardner’s Mattress & More Offers Presidents Day Savings All Month

Lancaster-based Gardner’s Mattress & More is celebrating Presidents Day with a month-long Love Your Mattress sale. Shoppers can take advantage of special vendor discounts and Gardner’s own offers, including a free adjustable bed base upgrade or a free size upgrade from queen to king.

The sale highlights Gardner’s commitment to better sleep, featuring certified organic mattresses, natural foam rubber options free of harmful chemicals and a variety of conventional mattresses. Customers can try products in the Dream Room and shop with confidence thanks to the 120-night Wake Up Happy Comfort Guarantee.

“While February is a great time to take advantage of savings, our focus is always on finding the right fit to reduce pain, boost energy and help customers wake up happier,” says co-owner Ben McClure. With more than 35 years serving Lancaster County, Gardner’s provides five-star service, local delivery and interest-free financing.

Location: 830 Plaza Blvd., in Lancaster. For more information, call 717-299-6228 or visit GardnersMattressAndMore.com. See ads, pages 3 and 52.

Fontana Candle Company Expands Nationally with New Retail and Collaborative Launches

Fontana Candle Company, a Lancaster-based leader in non-toxic home fragrance, is celebrating a season of growth with new national retail partnerships and collaborative launches. Beginning this month, Fontana candles will be available in Naturepedic stores nationwide, bringing together two brands committed to healthier homes, ingredient transparency and thoughtful design.

Later this winter, Fontana will debut limited-edition collaboration candles with Warren Phillips, known as Non-Toxic Dad, followed by a Clean Mama collaboration. These releases reflect Fontana’s mission to bring nature-inspired scents into the home using only safe ingredients.

Fontana is the first candle and room spray brand to earn MADE SAFE certification, which verifies products are free from known or suspected toxins, including carcinogens, endocrine disruptors, heavy metals and harmful volatile organic compounds. Crafted with beeswax, coconut oil and essential oils, Fontana candles offer a clean burn and natural glow.

Just in time for Valentine’s Day, Fontana candles are available online and at select retailers in Lancaster County.

For more information, email Info@FontanaCandleCompany.com or visit FontanaCandleCompany.com. See ad, page 11.

Green Enchantments Founder to Be Featured in Upcoming Anthology

Cara Marino, founder of Green Enchantments LLC, has been selected as a contributing author in Life’s Checkmark: Inspiring Journeys Beyond Life’s Expected Path, an upcoming anthology by podcast host and author Jon Emery. The book brings together guests from Emery’s podcast to share personal stories of resilience, transformation and purpose after unexpected challenges.

Marino’s chapter, titled “Soul Suspension,” explores how surviving open-heart surgery as a child became the foundation of her work as a healer. “I want to inspire reflection on how certain negatives in life are actually the precursors to positive change,” she says.

Green Enchantments is a female-owned wellness practice led by Marino, an occupational therapist and certified herbalist who creates 100 percent handmade herbal remedies using organic and ethically sourced ingredients. Her work supports clients with autoimmune conditions, chronic pain, anxiety, sleep challenges and hormonal transitions through in-person, phone and online consultations.

To follow progress on the book’s release, visit LifesCheckmark.com. Marino’s podcast episode with Emery can be found at Tinyurl.com/ youtube-caramarino. For more information or to schedule a consultation, email Cara@GreenEnchantments.com or visit GreenEnchantments.com. See listing, page 50.

Kwee-Jack Fish Co. Makes Wild Seafood Easy With Expanded Pick-Up Options

gbh007/DepostiPhotos.com

Kwee-Jack Fish Co. will return this season with its trusted selection of premium, wild Alaskan seafood, available for local pick-up and nationwide shipping. Customers can order

sustainably harvested wild Alaskan halibut and cod online this month, with local pick-up scheduled for April. Wild Alaskan salmon will be available for online ordering in April and May, with local pick-up in September, October and November.

Nationwide shipping is available year-round (excluding Alaska and Hawaii), ensuring access to fresh, wild seafood no matter the season. For added savings, Kwee-Jack also offers seasonal bulk purchase options for annual local pick-up at sites in Lancaster, York, Mechanicsburg, Chambersburg and Altoona.

Family-owned and fishermen-operated for more than two decades, Kwee-Jack Fish Co. provides an ethical connection to Alaska’s fisheries, making it easy for regional customers to stock up on high-quality seafood directly from the source.

Customers can also use personalized referral codes, with $20 off for friends and $10 credited back for each referral purchase.

For pricing and details, contact Anna Echo-Hawk at 717-842-0180, email Anna@EatWildSalmon.com or visit EatWildSalmon.com. See ads, pages 19 and 54.

Little Smiles, Expert Care with David A. Schwartz, DDS

February is National Children’s Dental Health Month, an annual observance sponsored by the American Dental Association to promote good oral hygiene habits and highlight the connection between oral health and overall well-being beginning in childhood. At his dental clinic in West Lawn, David A. Schwartz, DDS, emphasizes that pediatric dental visits are about more than checking for cavities; they provide an opportunity to evaluate oral growth, jaw development and airway health during critical developmental years.

The practice offers mercury-free family and cosmetic dentistry with a whole-person approach. Pediatric services include growth and airway screening, evaluation for tongue- and lip-ties, oral myofunctional therapy, orthodontics and nonsurgical gum care. Schwartz notes that identifying concerns such as mouth breathing, improper oral posture or jaw imbalance early can help prevent future challenges related to sleep, behavior, facial development and overall health.

David A. Schwartz, DDS, PC serves children and families throughout the region, with a focus on education, prevention and individualized care.

Location: 701 Jefferson Blvd., West Lawn. For more information or to make an appointment, call 610-670-6910 or visit Schwartz FamilyDental.com. See ads, pages 24 and 49.

Slow Down and Set Intentions Through Reflection and Creativity

EveryBody Yoga & Wellness (EYW), in Downingtown, invites the community to slow down this month with two holistic workshops focused on reflection, creativity and personal growth. Gratitude to Growth: A Restorative Nidra Journey will take place from 10:30 a.m. to noon on February 15, followed by Creative Manifesting from 10:30 a.m. to 2 p.m. on February 22.

Gratitude to Growth blends meditation, restorative yoga and yoga nidra to support deep relaxation while helping participants cultivate gratitude and set intentions for the year ahead.

Creative Manifesting uses mark-making and symbolic expression as tools for intention setting. This playful yet meaningful experience encourages exploration of personal goals through creativity and self-expression, and no art experience is required.

Together, the workshops reflect the studio’s commitment to inclusive programming that supports both inner awareness and community connection.

Cost: Each workshop is $50 or free with an EYW Premium Membership. Location: 1245 Horseshoe Pike, Downingtown. For more information and to register, call 484-593-4075 or visit EveryBodyYogaAndWellness.com. See ads, pages 28 and 47.

Celebrate Ice Cream for Breakfast Day With Sweet Delicacies

Udder Bliss Creamery, a longtime Elizabethtown favorite, invites the community to celebrate National Ice Cream for Breakfast Day from 8 a.m. to noon on February 7. Guests can enjoy waffle sundaes throughout the event, including gluten-free and dairy-free waffle options made by Free From Kitchen, offering inclusive choices for a variety of dietary needs.

Since opening in 2016, Udder Bliss has been known for its commitment to quality and local sourcing. Its ice cream is made with non-GMO, grass-fed dairy from South Mountain Dairy and uses all-natural flavors and colors in more than 100 flavors with nearly every variety imaginable.

The shop continues to expand its use of organic ingredients, including house-made chocolate and hot fudge. With more than 80 flavors available, the menu includes dairy-free, sugar-free and glutenfree options, along with hyper-local favorites such as Becky’s Bees Honey Lavender, Folklore Coffee and Groff’s Maple Bacon.

Location: 189 Ridgeview Rd. S., Ste. 2, Elizabethtown. For more information, call 717844-0958, email UBCreamery@Proton.me or visit UBCreamery.com. See ad, page 25.

CMB Pilates Launches In-Person Sessions Focused on StressReducing Movement

CMB Pilates is bringing its mindful, nervous system–informed approach to in-person sessions to the region, offering a supportive space for calm, strength and embodied movement. Previously known for virtual classes, CMB Pilates now hosts small-group sessions at New Beginnings Massage Wellness Center, in Wyomissing, blending gentle strength, mobility, breathwork and grounding practices to help participants feel more connected and regulated.

Designed for all levels, the classes emphasize safety, intentional pacing and nervous system support over performance or aesthetics. They are particularly beneficial for caregivers, neurodivergent participants and anyone navigating chronic stress. Monthly offerings and introductory series are scheduled throughout the spring, reflecting CMB Pilates’ mission to create inclusive movement experiences that prioritize wellbeing and community.

CMB Pilates continues to offer virtual classes and its Care for Caregivers workplace wellness program, providing tools and support for those that give so much to others.

Location: 200 Spring Ridge Dr., Ste. 202, 2nd Fl., Wyomissing. For more information, call or text 484-214-2987, email Info@ CMBPilates.com or visit CMBPilates.com. See listing, page 53.

Homefields Celebrates CSA Day With Early-Bird Discount

Homefields Care Farm is celebrating National CSA Day all month with early-bird discounts for the 2026 community supported agriculture (CSA) season. Lancaster County’s longest continually operating organic CSA, Homefields will launch its 27th season by recognizing February as CSA Month with special savings for new and returning members.

The early-bird discount is available for sign-ups from February 1 to 28; those that sign up early will receive a free week of vegetables. Members enjoy flexible options, three sizes, and weekly or biweekly pickup. Homefields’ CSA app allows members to customize their share each week.

Membership includes access to Homefields’ Pick-Your-Own (PYO) fields, featuring herbs, flowers, berries, peppers and more. Home gardeners can purchase a PYO season pass and members may enhance shares with add-ons such as organic fruit, free-range eggs, and pick-your-own herbs and flowers.

For more than 25 years, Homefields’ CSA has supported the local community with fresh, locally grown food; educational programs; and volunteer opportunities. Membership connects members to the source of their food, supports farmers, preserves land, reduces pollution and fosters a connection with the farmers that grow their food.

Homefields is a nonprofit organization in Millersville that provides housing, vocational training, employment and volunteer opportunities for people with disabilities. Lancaster County’s only Care Farm, Homefields promotes well-being through structured engagement with nature for individuals with mental health concerns, disabilities, neurodiversities, or recovery and trauma.

Location: 150 Letort Rd., Millersville. For more information, to become a CSA member, to schedule a tour or to volunteer, call 717572-2719, email Info@Homefields.org or visit Homefields.org/farm. See listing, page 49.

Eye Yoga for Glaucoma

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A 2024 randomized, controlled study published in EPMA Journal explored whether a structured “eye yoga” routine could help people with primary, open-angle glaucoma—the most common form of glaucoma that often damages the optic nerve due to increased eye pressure and reduced blood flow. Researchers measured the effects of eye-focused relaxation on eye pressure, vessel function and vision.

Twenty-seven adults were randomly assigned to either a one-hour daily reading of a relaxing book or an eye yoga program that included guided eye movements, gentle massage around the eyeball, hand-covering for relaxation and slow-breathing meditation. After one month, the eye yoga group experienced a 6 percent reduction in intraocular pressure. They also improved visual-field measurements and displayed less retinal vessel constriction. Retinal arteries showed mild widening, suggesting improved blood flow, with no adverse events reported. These effects were not observed in the control group. Researchers concluded that this type of eye yoga could be a safe, home-based complement to standard care.

Mind-Body Practices for Cancer Survivors

A multisite study published in the Journal of Clinical Oncology involving 587 cancer survivors compared two mind-body programs: Mindfulness-Based Cancer Recovery (MBCR), which incorporates meditation and awareness practices, and Tai Chi/Qigong (TCQ), which uses gentle, slow movements to promote relaxation and balance. The participants—mostly women around age 61—selected their preferred program or were randomly assigned if they had no preference. The most prevalent cancer types among them were breast, prostate and gastrointestinal.

Both MBCR and TCQ demonstrated a positive impact on mood scores, surpassing those observed in the control group. Notably, TCQ produced the most relief from anger and depression, as well as an increase in energy levels. MBCR proved particularly effective in reducing tension and anxiety, although it did not significantly affect depression. Neither program exhibited any effect on confusion or fatigue, and the selection of a preferred program did not influence the outcomes.

Microbiome Therapies for Depression

A 2025 systemic review published in BMC Psychiatry involving 34 clinical trials and more than 3,300 people found that depression symptoms could be effectively treated by targeting gut bacteria with the use of probiotics (beneficial bacteria), prebiotics (nutrients that feed good bacteria) and synbiotics (a combination of both). The therapies were shown to reduce depression scores, increase levels of BDNF (an important protein for brain health) and mitigate systemic inflammation.

Notably, synbiotics exhibited the most pronounced effectiveness, followed by prebiotics and probiotics. Treatment for longer than 12 weeks was not considered helpful. Those without other medical conditions fared better, while individuals with digestive disorders and pregnant women did not experience the benefits. These findings suggest that enhancing gut health may be a useful complementary tool for depression management.

Bacteria Engineered To Tackle Microplastics

Researchers at Duke University are investigating whether certain bacteria can degrade microplastics, the tiny plastic particles polluting oceans, soil and the food chain. The team is assessing the ability of Pseudomonas stutzeri to digest polyethylene terephthalate (PET), a strong, transparent and lightweight plastic used in beverage containers and food packaging. Thermus thermophilus is being evaluated for its potential to degrade plastic more efficiently in warm environments.

A component of their research involves bioengineering techniques designed to help the bacteria work faster. Additionally, the group is developing a solar-powered device to house the bacteria as they process plastic in polluted areas. The long-term goal is to transform degraded plastic into new, reusable materials, thus promoting recycling over accumulation in nature.

North America’s Largest Wildlife Overpass Opens

David McGowen from Getty Images/CanvaPro

Colorado’s new wildlife overpass crossing I-25 is among the world’s largest animal-crossing structures over a major roadway. Spanning six lanes of interstate traffic, it seamlessly connects 39,000 acres of habitat on either side. This gradually sloped, 200-by-209-foot bridge is expertly designed to encourage the larger wildlife to use it.

Unlike tunnels, which big game animals avoid due to restricted mobility and antler clearance, this open structure offers clear sight lines. The project aims to link wildlife corridors and to preserve open spaces near water in an area known for high movement of large game such as elk, mule deer and pronghorn antelope. Studies predict a 90 percent reduction in wildlifevehicle crashes, where there was once an average of one collision per day. The $15 million multi-agency project marks a bold step in wildlife conservation, balancing transportation needs with ecosystem health and ensuring the safety of both motorists and wildlife.

Innovative Utah Freeway for Cyclists and Pedestrians

Imagine being able to bike or walk on a paved path that connects to towns, state parks and mountain trails without ever having to fight cars or worry about road crossings. This ambitious project is underway in Utah, setting a precedent for other states to emulate.

Construction has begun on the Utah Trail Network, a 3,100-mile system of paved, unmotorized trails that will connect people of all ages and abilities to their destinations and communities. This interstate network will be entirely separate from vehicle traffic, ensuring comfort and accessibility for walking, biking or “rolling”. Approximately 500 miles are already in place.

The mission is to enhance recreation, boost tourism and provide safer commuting by linking cities, schools, workplaces and trailheads. Upon completion, 95 percent of Utah residents will live within a mile of the network. The state legislature has committed $45 million in ongoing funding and an additional $45 million one-time funding to the Utah Department of Transportation to plan, build and operate this regional trail network.

Unlocking the Healing Potential of Brain Waves

by Jen Donovan and Mike Welch

Recent advances in neuroscience have reignited interest in how brain waves influence chronic illness and mental health recovery. Brain waves—electrical patterns produced by activity from neurons—can be measured through electroencephalography and are classified into five main types: delta, theta, alpha, beta and gamma. Each corresponds to specific mental states, from deep sleep to heightened focus.

Therapies like neurofeedback, meditationbased practices and other modalities are now being used to help individuals with chronic conditions such as depression, anxiety, fatigue, autoimmunity and dysautonomia regulate their nervous systems by shifting brain wave states. Neurofeedback can now also be used affordably at home through simple equipment and phone apps like Divergence Neuro, providing immediate feedback on meditation practice effectiveness at shifting brain waves toward a more beneficial state.

Studies suggest that increasing alpha and theta brain waves may improve symptoms related to anxiety, insomnia, chronic illness and trauma-related disorders by increasing parasympathetic nervous system activity and enhancing emotional regulation. In some people, gamma wave enhancement has been linked to improved cognitive function and emotional resilience.

Experts emphasize the importance of a trauma-informed, whole-person approach

to healing. Meditation, with or without neurofeedback, is never a “one-size-fitsall” intervention. By learning to modulate brain wave activity through intentional, individualized practices, people can reconnect with their body’s innate capacity for healing and balance.

While more research is needed, clinical applications for these techniques are promising for nervous system regulation support, physical health improvements and emotional processing.

Jen Donovan and Mike Welch are the founders of Soothe Wellness. Donovan has a master’s in family therapy and is a certified Tension and Trauma Release Exercise provider and Block Therapy instructor. Welch has an associate of applied science in exercise science and is a certified Level 3 NeuroMeditation instructor. For more information, visit ExperienceSoothe.com. See ads, pages11 and 52.

Managing Cholesterol is Key to a Healthy Heart

by Rileigh Smith, MS, CNS, LDN, CHHC

Sugar and refined carbohydrates are typically at the root of elevated cholesterol levels, driving the body to produce more low-density lipoprotein (LDL) and triglycerides while reducing protective high-density lipoprotein (HDL). While some people are sensitive to dietary fat, especially saturated fat, research and clinical experience show that sugar and simple carbohydrates, such as white bread, pasta and baked goods, play a far greater role in disrupting cholesterol balance for most individuals.

Cholesterol is a waxy, fat-like substance the body needs to function. The liver produces most cholesterol, with smaller amounts coming from food. Because cholesterol is water-based, it is transported through the bloodstream by particles called lipoproteins. These include LDL, or “bad” cholesterol; HDL, or “good” cholesterol; very-low-density lipoprotein (VLDL), which carries triglycerides; and proteins such as apolipoprotein B and apolipoprotein A1 that help move cholesterol through the body.

Particle size and number are important because small, dense LDL particles are more likely to penetrate artery walls and form plaque, but overall particle count is the strongest predictor of cardiovascular risk. Levels can be influenced by genetics, hormones, diet, exercise, stress, inflammation, gut health, liver health and weight. Functional medicine approaches can help identify the root cause of elevated lipids and restore balance to overall health.

Rileigh Smith is a certified integrative nutrition health coach and certified nutrition specialist at Functional Health of Lancaster, located at 2207 Oregon Pike, Ste. 301a, in Lancaster. She holds licensure as a dietetic nutritionist in Pennsylvania and Maryland and has developed a deep understanding of how to identify nutrition-related conditions and systemic imbalances to support bioindividuality and promote wellness and healing. Connect with her by email at RileighSmith@FH-Lancaster.com. To learn more or to schedule an appointment, visit FH-Lancaster.com. See ads, pages 10 and 53.

Beyond the Adjustment

Dr. Thomas Wachtmann Helps Patients Move, Work and Age Well

by Trella Dubetz

Rather than offering quick fixes for aches and pains, Dr. Thomas Wachtmann, of Link Chiropractic, in Fleetwood, has built a functional approach to care that looks deeper, aiming to identify and correct the root causes of pain, reduced mobility and chronic dysfunction. By blending traditional chiropractic principles with functional medicine, Wachtmann focuses on helping patients stay active, work comfortably and age well.

At the heart of functional chiropractic care is the belief that symptoms are signals, not the problem itself. Instead of chasing pain from one area of the body to another, Link Chiropractic works to uncover the foundational issues that may be disrupting how the body functions as a whole.

“Functional medicine means we don’t chase symptoms—we find the foundational issue and correct it,” Wachtmann explains. “We have to be medical detectives and discover what the underlying issues are and address those instead of just managing pain.”

That investigative process may include evaluating nutritional deficiencies, toxic-

ity, underlying infections or heavy metal exposure—factors that can interfere with the body’s ability to heal and function optimally. Without addressing these core imbalances, even well-intended treatments such as supplements or dietary changes may fall short.

The goal, Wachtmann explains, is to build a solid foundation within the body. Once underlying stressors are addressed, the body can better absorb nutrients, utilize energy more efficiently and increase overall

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functionality. As systems begin working as they should, patients often experience improvements that extend beyond pain relief.

Traditional chiropractic care also plays a key role at Link Chiropractic. Adjustments are designed to establish proper neurological function by alleviating pressure on the spinal cord and the body’s global nerve network. When the spine is aligned and nerve communication is clear, the brain can more effectively communicate with the rest of the body.

This improved communication often leads to reduced pain, better movement and enhanced coordination. Over time, consistent care can support posture, balance and mobility—essential components for both daily comfort and long-term health.

Together, functional medicine and chiropractic care aim to help patients function at a higher level, both professionally and personally. Many patients report improved clarity of mind, increased energy and greater productivity at work. At home, benefits often include better sleep, improved mood and more stamina to engage fully in family life.

Athletes, in particular, are drawn to this whole-body approach. Functional chiropractic care can enhance sports performance by supporting joint health, improving recovery times, and optimizing nutritional absorption and oxygen levels. These factors contribute to increased stamina, strength and resilience.

“There’s a reason professional sports teams have chiropractors on staff,” Wachtmann

notes. From football to golf and other competitive sports, chiropractic and functional care are widely used to help athletes recover faster, reduce injury risk and perform at their best.

Seniors are another group that can benefit significantly from a functional approach. Osteoarthritis is one of the most common and debilitating ailments older adults face, often limiting mobility and independence. Chiropractic care can help support joint health and maintain the musculoskeletal system, while functional medicine may address inflammation, nutrient absorption and other factors that affect joint integrity.

Maintaining bone density, flexibility and joint health is critical for aging well, Wachtmann emphasizes. Additionally, functional medicine may play a role in supporting cognitive function, an increasing concern for many aging adults and their families. By focusing on prevention and foundational health, Wachtmann aims to help seniors remain active, mobile and engaged in their daily lives for as long as possible.

Link Chiropractic is currently accepting new patients and offers complimentary, no-pressure phone consultations, as well as 15-minute in-person consultations for those wanting to learn more or ask questions. These introductory sessions allow potential patients to explore whether functional chiropractic care is the right fit for their needs.

Link Chiropractic is located at 3130 Pricetown Rd., Ste. H, in Fleetwood. For more information, call 610-944-5000 or visit LinkChiropracticClinic.com. See ads, pages 23 and 48.

Trella Dubetz is a trauma-informed bodyworker, holistic and human design practitioner, graphic designer and writer based in Lancaster and Huntingdon counties. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.

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A Whole-Hearted Life

The Daily Choices That Help Our Hearts Thrive

by Hannah Tytus

Ahealthy heart is built from the inside out. Each day presents opportunities to nurture vitality through dietary choices, physical activity, restful periods, social connections and personal fulfillment. These ordinary decisions profoundly impact the long-term trajectory of cardiovascular well-being.

According to the World Health Organization, cardiovascular disease is the leading cause of death worldwide, accounting for 32 percent of global fatalities and affecting families across diverse communities. The U.S. Centers for Disease Control estimates that one in three deaths in the United States can be attributed to this devastating disease. Behind these sobering statistics lies the reassuring fact that small, daily choices can help protect the heart.

Heart-Healthy Foods

Among the most studied heart-supportive eating strategies are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which help regulate cholesterol levels and reduce inflammation. Both emphasize the consumption of vegetables, fruits, whole grains and nuts, while limiting saturated fat and processed meats. Additionally, eating fatty fish provides whole-food omega-3 fatty acids, which have been shown to be more effective than comparable supplements in supporting heart health, according to a 2018 study published in JAMA Cardiology.

Dr. Regina Druz, based on Long Island, New York, is the founder of Holistic Heart Centers of America and a board-certified specialist in cardiology and functional

medicine. Her expertise lies in heart disease prevention through holistic, lifestyle-driven care. She is the author of a forthcoming book, Longevity Code: How to Age-Proof Yourself for Optimal Health.

A proponent of the Mediterranean Diet, Druz encourages patients to build a way of eating that feels natural, flavorful and balanced. She emphasizes the significance of meal timing and its alignment with a person’s circadian rhythm. She also often recommends moderate intermittent fasting, as long as it is done safely, sustainably and personalized to the individual.

According to Druz, dietary changes are most powerful when they are part of a larger, three-pillared foundation that includes exercise, nutrition and sleep. She discourages people from searching for a single magic bullet and instead invites them to build a way of eating that feels natural, flavorful and balanced.

Mindfulness and Mood

The intricate connection between the mind and heart is often underestimated. Chronic stress can elevate blood pressure and induce inflammation, placing a burden on the cardiovascular system. Stress reduction does not have to be complicated. Even a few minutes of mindful breathing or meditation can shift the body into a more relaxed state, offering the heart a small but meaningful reprieve.

Mindful awareness practices appear to have favorable effects on blood pressure, cortisol levels and inflammatory markers, suggesting that everyday mind-body tools can provide meaningful support. A 2007 report

published by the Agency for Healthcare Research and Quality found that Transcendental Meditation (TM), qigong and Zen Buddhist meditation yielded modest reductions in high blood pressure. A 2019 meta-analysis of TM for heart disease demonstrated improvements in blood pressure levels.

Biofeedback involves measuring bodily functions, particularly heart rate variability, to enable individuals to consciously alter these functions. It can track how slow breathing techniques help the heart relax. Notably, biofeedback has been shown to be effective in lowering blood pressure levels, according to a 2024 meta-analysis study published in Nature

Healing Power of Slumber

Sleep is integral to heart health. A 2017 study published in Chest reports an association between insomnia and cardiovascular disease, including high blood pressure and

15 minutes of daily physical activity can reduce the risk of mortality by 14 percent and extend life expectancy by an average of three years. Each additional 15-minute interval can further decrease mortality across all age groups, including individuals with preexisting cardiovascular disease.

High-intensity interval training (HIIT) has emerged as an effective regimen for promoting cardiovascular fitness. According to Druz, HIIT maximizes VO2 max (the maximum volume of oxygen a body can

use during intense exercise), a key indicator of cardiovascular health and strong predictor of longevity. However, she acknowledges that HIIT may not be accessible to everyone because it alternates short periods of intense, explosive exercise with brief recovery periods to the point of exhaustion.

In such cases, she recommends incorporating “exercise snacks” into daily routines, which involve brief bursts of movement throughout the day. Walking the dog, carrying groceries, completing household

Benefits of Consistent Exercise

Regular physical activity remains a cornerstone in reducing cardiovascular risk. The 2004 INTERHEART study, involving nearly 30,000 participants from 52 countries, revealed that moderately intense exercise for four or more hours per week reduced the risk of a heart attack by 12.2 percent.

A 2011 cohort study published in Lancet involving more than 400,000 participants showed that engaging in as little as

chores or simply standing more frequently can contribute to a less sedentary lifestyle. These accessible steps make it easier to integrate movement into daily living.

Nature’s Rewards

Spending time outdoors provides more than aesthetic appeal and access to fresh air. Living closer to nature has been linked to lower incidences of cardiovascular disease, stress, diabetes and stroke. Exposure to green space is associated with lower blood pressure, improved heart rate variability and reduced cardiovascular mortality. A 2016 study in Nutrition, Metabolism and Cardiovascular Diseases involving nearly 12,000 participants observed that the more

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recreation time someone spends outdoors, the less likely they are to die of cardiovascular disease.

The Transformative Energy of Optimism

Outlook influences physiology. Positive emotions, optimism and life satisfaction are associated with lower rates of cardiovascular disease and reduced mortality. The American Heart Association (AHA) notes that compared to pessimistic individuals, optimistic people have better vascular health, fewer heart attacks and lower cardiovascular mortality. Among individuals with established disease, those that are optimistic about their treatment and recovery often experience better rates of long-term survival and enhanced function.

Optimism is a skill, not a fixed trait. The AHA identifies Type D (or “distressed”) personality traits, characterized by negative emotions and increased self-criticism, as being linked to poorer cardiovascular outcomes. Encouragingly, Type D individuals often respond favorably to cardiac rehabilitation programs that combine physical activity with counseling and psychological support.

Volunteer work also contributes to wellbeing. A 2017 study in BMC Public Health determined that regular volunteering is associated with enhanced self-rated health

and reduced mortality. Older adults that engaged in volunteer work at least 200 hours per year experienced a 40 percent reduction in hypertension over a fouryear period.

These findings underscore the significance of joy and purpose in human life. They are integral to the biology of the heart. When individuals cultivate a more compassionate perspective toward themselves and others, their hearts experience a measurable positive impact.

The Strength of Connection

Relationships exert a powerful influence on health. In a 2016 meta-analysis study published in Heart, researchers determined that poor social relationships were associated with a 29 percent increased risk of cardiovascular disease and a 32 percent increased risk of stroke. Humans are inherently wired for connection, and extended loneliness can have measurable physiological consequences.

“We need each other,” Druz emphasizes. “We are living in a sea of loneliness, and loneliness can be a hugely impactful factor on health.” Making time for family, friendships, community groups or new social circles fosters both emotional well-being and heart resilience.

Loving Our Heart Back

Cardiovascular health encompasses not only disease prevention, but also the cultivation of a lifestyle that enhances vitality, connection, rest and overall well-being. These choices do not need to be drastic. Incorporating more green vegetables, spending more time in the sun, taking a moment to breathe mindfully, taking a short walk outside, getting a good night’s sleep and reaching out to loved ones can collectively contribute to a foundation that can extend life expectancy and enhance the quality of life.

Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

Love Yourself

The Power of Self-Talk and the Practice of Self-Love

by Chelsea Harris, LCSW

The relationship we have with ourselves is one of the most important we will ever have. We are with ourselves every moment of every day, and our thoughts guide how we speak internally. Speaking with patience, understanding and kindness rather than harshly and critically shapes our moods, behaviors and openness to life. By noticing when our self-talk turns negative or judgmental, we can reframe our thoughts into healthier, more positive patterns—cultivating a mindset that is compassionate, resilient and open.

Self-love and self-compassion are essential skills that influence every aspect of our lives. Developing these skills begins with noticing patterns of self-criticism, self-doubt or harsh judgment. Once we recognize them, we can intentionally shift our thinking. Reframing a thought such as “I always fail” to “I am learning and growing from this experience” creates space for confidence, creativity and emotional balance.

Mindfulness practices further support selfcompassion. Loving Kindness or Metta meditation is one approach, involving the repetition of kind, loving statements to ourselves and others. Phrases like “May I be safe,” “May I be happy” and “May I be at peace” cultivate a sense of warmth, acceptance and resilience. Positive affirmations, even simple ones such as “I love myself” or “I am enough,” may feel unfamiliar at first but gradually reinforce selfacceptance and inner calm.

Self-love also includes the ways we care for ourselves each day. Acts of self-nurturing, like enjoying a favorite activity, taking time to rest or honoring our accomplishments, reinforce the message that our needs are valid and deserving of attention. Treating ourselves as we would a friend—offering encouragement, understanding and support— strengthens emotional health and resilience.

A healthy relationship with ourselves shapes how we interact with others. It helps us regulate emotions, respond rather than react in challenging situations and engage in activities that bring fulfillment. Strong self-love also empowers us to set healthy boundaries, communicate clearly about what is acceptable in relationships and reduce exposure to harmful dynamics.

Self-love is often misunderstood as selfish or egotistical, but in truth, it is an essential practice. Denying ourselves compassion and kindness can hinder personal growth, emotional balance and connection with others. By nurturing ourselves with patience, understanding and affirmation, we not only strengthen our inner lives, but also model for others how to care for and respect us.

Practical ways to foster self-love include observing our thoughts without judgment, practicing affirmations, engaging in activities that bring joy and consciously reframing negative thinking. Small gestures—acknowledging achievements, offering kind self-talk or treating ourselves with care—accumulate over time to create a supportive inner environment.

Investing in the relationship with ourselves is not indulgent—it is vital. When we speak kindly to ourselves, nurture our well-being and cultivate compassion, we set the foundation for resilience, healthier relationships and a more fulfilling life. By opening our hearts to ourselves, we create the space to live with balance, kindness and strength.

Chelsea Harris is a licensed clinical social worker and the founder of Chelsea Harris Counseling LLC, in Shillington. She specializes in helping children, teens and adults heal from depression, anxiety and trauma through a compassionate, trauma-focused approach that integrates evidence-based therapies and animal-assisted support with her therapy dog, Apollo. Connect with her at Chelsea@ChelseaHarrisCounseling.com. See ad, page 48.

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Child Care That Helps Your Family Grow

Finding Support and Connection Through Au Pair Program

by Elsa Scott

Balancing parenthood with careers, household responsibilities and social obligations is a constant challenge for many families. In 2024, an estimated 13.6 million parents relied on paid childcare, yet long waitlists, rising costs and childcare deserts continue to limit access. Traditional childcare settings also often lack the flexibility many families need or the enrichment they want for their children.

One often overlooked alternative that addresses these challenges is hosting an au pair through the U.S. State Department’s cultural exchange program. Designed to support families while fostering crosscultural connection, the program offers flexible, in-home childcare alongside meaningful cultural exchange.

Bringing an au pair into a home means welcoming a young person from abroad into the family as a member of the household. They introduce their own customs, traditions and

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perspectives that contribute to everyday learning experiences, broadening horizons and opening minds, particularly for young children. This exposure helps foster empathy as they learn to imagine life through someone else’s eyes and understand that while people may speak different languages or celebrate different holidays, their hopes, desires and challenges are often the same.

Au pairs are young adults from abroad, ages 18 to 26, who provide up to 45 hours per week of childcare support in exchange for full room and board, a weekly stipend and financial support toward completing academic studies. For many au pairs, the program represents a meaningful opportunity that contributes significantly to both personal and professional growth.

One Pennsylvania mom in York, Maria Caffes, can personally attest to the impact of

the au pair program. In 2009, at 18 years old, she arrived in the United States from Costa Rica as an au pair in Annapolis, Maryland.

“During my au pair year, I learned far more than childcare,” says Caffes. “I formed lifelong friendships, improved my English and experienced American family life from the inside.”

She also unexpectedly met her future husband during that year. When she went back home, they continued their relationship long distance, navigating different countries, time zones and many flights. In 2014, they got married, building on the foundation that began during her au pair year.

Now, Caffes and her husband are parents to two young children, and they are proud host parents through Cultural Care, an au pair agency, to an au pair from Spain.

According to Caffes, hosting an au pair has been an incredibly rewarding experience for her family. Her children are growing up exposed to another language, another culture and another way of seeing the world, all within the safety, warmth and familiarity of their own home.

“Being on both sides of the program—first as an au pair, now as a host mom—has given me a deep appreciation for how powerful this experience can be,” notes Caffes. “Cultural exchange isn’t just about travel or language; it’s about human connection. It’s about creating bonds that last long after the program ends.”

Elsa Scott is a public relations specialist at Cultural Care Au Pair.

Cultural Care Au Pair, the largest U.S. State Department-designated sponsor, has placed over 175,000 au pairs with host families in 35 years. Au pairs, ages 18 to 26, come on 12-month cultural exchange visas with options to extend and provide up to 45 hours of child care per week. The program offers families flexible, personalized care and gives young adults the chance to experience American life while continuing their education. For more information, visit CulturalCare.com/lp/ natural-awakenings. See ad, page 35.

Radiance Begins Within

Foot Fitness for Longevity

The Path to Better Balance and Blood Flow

by Maya Whitman

Often overlooked in fitness routines, the feet and ankles are essential to whole-body function, especially as we age. They support balance, proper posture, mobility and even circulatory and lymphatic flow. “The venous system does not have any capability to pump blood from the lower extremities to the heart and relies on our movements to assist the return of blood,” explains Kim Henderson, a chiropractic physician and the founder of Health Clarified, in Northbrook, Illinois. When we walk or exercise, our leg muscles—especially in the calves—contract and compress the deep veins, acting like a pump to force blood upward.

For older adults, runners or anyone focused on holistic health, strengthening and

mobilizing the toes, feet and ankles can enhance cardiovascular support, reduce fall risk and restore lower body mechanics. Every year, more than 2 million people suffer from plantar fasciitis-related heel pain, one in four adults over 65 experience falls, and more than 2 million visit emergency rooms for sprained ankles. Simple, consistent exercises can enhance quality of life and prevent injuries at any age. Strong calves, flexible ankles and healthy fascia (connective tissue) make every step more stable.

Causes of Foot Instability

Overpronation is when the foot rolls excessively inward while walking or running, causing the arch to flatten and the ankle to angle inward, leading to potential pain in the feet, ankles, knees, hips, back and

beyond. “We have seen chronic neck and shoulder pain be reduced, even eliminated, by supporting the arch,” notes Henderson, whose patients complete a series of exercises to strengthen the affected muscles.

According to Chicago-based fitness expert Stephanie Mansour, host of the PBS show Step It Up With Steph and a fitness contributor to The Today Show, foot instability and discomfort can have multiple causes, such as wearing ill-fitting shoes, overdoing activities without proper warm-up, ignoring pain, excessive barefoot walking, being overweight and medical conditions like diabetes. Listening to the body, rather than pushing through pain, and promptly addressing minor discomfort are paramount.

“Independence depends on functioning feet. That limp will lead to imbalances up into the knees, hips, spine and even shoulders,” underscores orthopedic and corrective exercise specialist Matt Hsu, founder of Upright Health, in California. The most common issue, he says, is a lack of dorsiflexion—the ability to pull the toes and forefoot toward the knee. “This throws off our gait and sets us up for Achilles tendon injuries, especially.” Hsu adds that bunions can also affect our ease of movement and suggests wearing shoes with wider toe boxes to prevent the condition.

Essential Exercises

To cultivate good balance, the National Institute on Aging recommends engaging in three sessions of balance exercises per week, including tai chi, yoga or standing on one foot for five to 10 repetitions per leg, holding each for 10 to 30 seconds. To loosen the arch and increase range of motion, the American Association of Retired Persons suggests rolling a small ball for one minute under each foot daily.

“Regular exercise can improve circulation, reduce stiffness and enhance proprioception, which is your body’s awareness of its position in space. This contributes to better overall mobility,” says Mansour, who recommends that the following four exercises be done three or four times a week. Aim for two to three sets of 10 to 15 repetitions for each foot.

Calf Raises: Using a wall or chair for support, slowly rise onto the balls of the feet, lifting the heels off the ground. Hold for a moment, then slowly lower back down. This strengthens calf muscles and the Achilles tendon.

Toe Curls With a Towel: Sit in a chair and place a flat towel under the feet. Keeping heels on the floor, curl the toes to grab the towel and raise it toward the body. Relax and repeat. This strengthens feet muscles and helps with arch support.

Ankle Circles: In a seated position, move each foot in circles, first clockwise and then counterclockwise. This improves flexibility, balance and range of motion, while also preventing stiffness and injury.

Toe Spread: While sitting or standing, try to spread all the toes apart as wide as possible. Hold for a few seconds, then relax and repeat. This creates a wider base for better balance during movement, strengthens foot muscles and combats bunions, hammertoes and plantar fasciitis.

Henderson recommends Heel Raises on Stairs: Stand on a step with both heels hanging over the edge. Slowly lift the heels, keeping the legs straight, while standing on the balls of the feet. Now lower the heels down past the level of the step as far as comfortable before repeating the upward movement again. Aim for two sets of 15 to 20 repetitions, four to five times per week.

Hsu suggests incorporating Tibial Raises: Lean back against a wall with feet 12 to 20 inches apart. Keeping heels down, gently lift the toes toward the shins, then lower them slowly. Repeat until reaching medium fatigue in the shin muscles. Do two sets. This strengthens shins and improves balance, knee support and ankle stability.

Before starting any routine, consult a health professional. Strive for consistency over intensity. Exercise should be a challenge, not cause pain.

Maya Whitman is a frequent writer for Natural Awakenings.

Nature’s Cardiologist

Herbs and Nutrients That Heal the Heart

by Hannah Tytus

Because heart disease is the leading cause of death in the United States, management of its risk factors, including high blood pressure and high cholesterol, is paramount. “It is easier and more meaningful to prevent disease than to try to reverse the damages,” says holistic cardiologist Joel Kahn, M.D., founder of the Kahn Center for Cardiac Longevity, in Michigan and Florida, as well as a clinical professor of medicine at the Wayne State University School of Medicine, in Detroit, and author of several books, including The Whole Heart Solution and The PlantBased Solution

An integrative approach that combines nutrition, exercise, stress reduction and proper sleep is advised. Additionally, certain herbs and nutritional supplements may serve to prevent disease, as well as enhance medical care. From ancient botanicals to targeted nutrients, these natural allies offer powerful benefits by lowering blood pressure and cholesterol, improving circulation and reducing inflammation.

Plant-Centric Nourishment

The Mediterranean Diet and Dietary Approaches to Stop Hypertension (DASH) Diet are the most researched for cardiovascular health. The Mediterranean Diet emphasizes locally sourced vegetables, fruits, whole grains, legumes, olive oil, nuts and seafood, with moderate consumption of meat and dairy. The DASH Diet, designed by researchers at the National Institutes of Health, prioritizes fruits, vegetables, whole grains, lean proteins and low-fat dairy, while limiting sodium, sugar and saturated fat intake. Both diets are well-supported by scientific evidence to improve heart health and reduce cardiovascular disease risk.

Key Supplements

When supplements are warranted, Kahn starts with the basics. “CoQ10 and omega-3s are two very important supplements that work well together,” he

asserts. “Most patients on statins [to lower cholesterol] become severely CoQ10 deficient.” CoQ10, a naturally occurring coenzyme, aids in cellular energy production. A 2017 study showed that combining CoQ10 and omega-3s with statins reduced the drug’s negative effects while still lowering blood pressure and cholesterol.

Claudia Joy Wingo, a registered nurse, clinical herbalist and public health educator with more than 45 years of experience, stresses the importance of a nutrient-rich diet over supplements. She prefers whole foods to fish oil supplements. While supplementation can be beneficial, it should ideally accompany whole foods. CoQ10 and omega-3 fatty acids can be found in fatty fish, olive oil and a variety of nuts and seeds.

Herbs for Cardiovascular Health

Emphasizing the importance of addressing underlying vascular issues, Wingo explains, “High blood pressure damages epithelial tissue in your arteries, and your body patches things up by laying down cholesterol and plaques.” Ruptured plaques can block blood flow, causing heart attacks. According to Wingo, the best strategies integrate biomedicine with nutritional and herbal support. Medications control blood pressure, while herbs nourish the surrounding tissue. Many herbs contain antioxidants that fight oxidative stress and anti-inflammatory compounds that may prevent artery damage and atherosclerosis.

Aged Garlic: Although garlic has been used for centuries, modern research has focused on aged extracts specifically for cardiovascular support, which “lower cholesterol, blood pressure, homocysteine and plaque in heart arteries,” according to Kahn.

Pycnogenol (French maritime pine bark extract) and Gotu Kola (Centella asiatica): Kahn

recommends combining these two botanical supplements, noting that clinical studies show this pairing can reduce vascular calcifications by approximately 10 percent. Wingo uses gotu kola daily as a tonic herb, adding it to teas for its nervous systemsupportive properties that promote mental calmness, improve blood circulation and strengthen blood vessel walls.

Hawthorn: A member of the rose family, hawthorn is Wingo’s most trusted plant for cardiovascular health. Historically used as a heart tonic, it benefits the heart and blood vessels by reducing inflammation and oxidative stress, supporting healthy cholesterol levels and protecting the lining of blood vessels. A 2023 review published in Food & Function suggests it may improve circulation, relax blood vessels and prevent the clumping of blood platelets that can lead to clots. Consult with a healthcare provider before starting hawthorn supplements, as it can interact with certain heart medications.

L-Carnitine: To treat people recovering from a cardiac event or those with an arrhythmia or irregular heartbeat, Wingo often turns to L-carnitine, which, she asserts, supports the heart’s mitochondria, thus improving their ability to produce energy.

Ginkgo Biloba: To promote circulation and reduce the risk of plaque-related complications, Wingo occasionally turns to ginkgo biloba to enhance blood flow and help stabilize arterial plaque, lowering the likelihood of rupture.

Polyphenol-Rich Plants: Wingo recommends plants rich in polyphenols for their ability to reduce oxidative stress, including blueberries, cranberries and green tea. For “nervous heart” symptoms, she suggests linden tea, which is used in Europe as a calming agent.

Personalized Treatment and Safety

Both experts stress the importance of personalized, guided care. Instead of following online supplement trends, work with a trained professional to create a targeted plan. Kahn points out that many

popular supplements lack significant research and advises choosing reputable, third-party-tested brands. Wingo shares similar concerns about self-medicating with multiple herbs that do not suit the patient’s condition. She emphasizes that herbs should complement, not replace, conventional medicine, and they are most effective when used with prescribed treatments.

Their advice is clear: Research thoroughly and seek the advice of an experienced clinician, such as a naturopath or an herbalist

registered with the American Herbalists Guild. It is also important to consult the patient’s treating cardiologist when considering an herb or supplement, as they may interfere with heart medications or cause unintended side effects that are counterproductive.

Hannah Tytus is an integrative health coach, researcher and content creator at KnoWEwell, P.B.C., and former writer at the National Institutes of Health.

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Aqua Blue Wellness Center Expands Services

by Trella Dubetz

Aqua Blue Wellness Center is expanding its integrated medical team and service offerings with the addition of two new practitioners, reinforcing its mission to provide comprehensive, integrated patient-centered care for individuals and families throughout Lancaster County.

The Smoketown-based center recently welcomed certified registered nurse practitioner Shirley Herr and medical reflexology practitioner Jeff McCreary, broadening both its clinical depth and holistic treatment options. The additions come as Aqua Blue continues to grow as an integrated medical center offering conventional, functional and complementary approaches under one roof.

Herr joins Aqua Blue as its third medical provider, helping ensure a practitioner is available during office hours. A Lancaster County native, Herr has worked in the medical field since 1995 and brings

decades of experience across a wide range of settings, including obstetrics, psychiatric and behavioral health, and full-spectrum family medicine.

She provides comprehensive family health care, serving patients from newborns through those in palliative care. She says her approach is rooted in attentive listening, respect and individualized treatment. “Listening and caring as well as treating everyone with respect, and delivering the highest quality health care—from newborn to palliative care—I enjoy working with all ages,” notes Herr.

Aqua Blue founder Lori Martin describes Herr as having a wonderful demeanor that helps patients of all backgrounds feel safe and seen. “Shirley is vivacious, lovely and a calming presence, with great insight and ideas,” reflects Martin. “She is deeply committed to serving families in our community, and her broad experience strengthens our ability to care for patients at every stage of life.”

McCreary, an advanced reflexology practitioner, brings decades of experience and international training. He has studied multiple reflexology styles worldwide and continues his education in Spain, Greece and Norway while also teaching abroad.

He explains that his work is informed not only by professional training but by personal experience with reflexology’s therapeutic benefits. “Being able to perform reflexology from a patient’s perspective is integral in becoming a successful reflexologist, and I came to reflexology through seeking pain relief,” he says.

The new hires align with Aqua Blue’s ongoing expansion of established and advanced services. The center continues to offer full-body thermal imaging and has recently opened in-house blood testing services, allowing for more timely and personalized care. Specialty testing includes in-depth diagnostics for Lyme disease and co-infections, supporting the development of individual-

“Being Proactive About Your Health”

ized treatment protocols. Aqua Blue also provides supportive oligonucleotide therapy for Lyme disease and other chronic conditions and continues to expand its intravenous infusion menu to meet patient needs.

“We are excited to announce these new additions,” Martin shares. “As we see a need, we expand our offerings and continue to develop our integrated medical center, bringing the best care we can offer—and we welcome new patients.”

Aqua Blue Wellness Center is located at 2435 Old Philadelphia Pike, in Smoketown. For more information, call 717-656-8615 or visit AquaBlueWellnessCenter.com. See ads, pages 21, 51, 52 and 54.

Trella Dubetz is a trauma-informed bodyworker, holistic and human design practitioner, graphic designer and writer based in Lancaster and Huntingdon counties. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.

Healthy Kids

Gentle Relief for Growing Pains

Natural Strategies To Ease Body Aches in Children

by Christina Connors

After a day of fun at the park or swimming at a neighbor’s house, children may complain of a little soreness, primarily in the legs. By morning, the discomfort will have disappeared, and the kids will resume their active lifestyles. This phenomenon is commonly referred to as growing pains, although there is limited evidence to suggest a direct correlation with bone growth. The aches are most likely a result of muscle fatigue.

Growing pains are a common occurrence, although their exact cause remains elusive. According to Nina Gold, a board-certified pediatrician at the Paterson Community Health Center, in New Jersey, with 25 years of experience in pediatric emergency care, “The definition, diagnosis and cause of growing pains remains unclear. Despite the name, there may not even be any connection to growing. Most agree it consists of episodic pain, usually in the lower extremities, mostly in the evening or nighttime.”

Typically characterized as aching, cramping or throbbing sensations, they often strike at night or after an active day, leading some researchers to surmise that the pain stems from tired or overworked muscles. A 2025 study published in Nutrients involving 916 young athletes found that 78.5 percent of the children (ages 8 to 12) and 93.5 percent of the adolescents (ages 13 to 17) self-reported growing pains. The researchers noted that this musculoskeletal pain was notably higher among kids engaged in regular sports practice, as only 11 to 15

percent of children and 33 to 44 percent of adolescents in the general pediatric population self-report pain.

Numerous studies have linked vitamin D deficiency to growing pains in children, and supplementation has been shown to reduce it. A 2015 study published in Medical Principles and Practice involving 120 children with growing pains reported that 86.6 percent were deficient in vitamin D, and oral supplementation resulted in a significant reduction in pain intensity.

Common growing pains usually involve both legs, occur at night and do not cause redness, swelling or daytime limitations. “Parents should be concerned if there is pain on only one side, morning stiffness, joint swelling, redness, persistent or severe pain, or other symptoms such as fever, weight loss or malaise,” cautions Gold. “Children with typical growing pains remain active during the day, so a sudden decrease in daytime activity also warrants evaluation.”

Once more serious conditions are ruled out, gentle, home-based strategies can effectively alleviate discomfort and promote relaxation. “Reassurance can go a long way for parents and then, by extension, the child,” Gold says. “Knowing that this is benign and self-limiting, and knowing what to watch for should take the worry out of it.”

Strategies To Soothe and Support

Gentle Massage and Warmth: Light massage to the calves, thighs or feet helps reduce muscle tension and calm the nervous system. A warm bath can also provide soothing relief.

Stretching and Gentle Movement

:

Stretching exercises maintain flexibility and may reduce nighttime cramping. Gold recommends stretching the calf by flexing the foot, stretching the thigh by flexing the knee and stretching the hamstring by extending the leg. Short evening walks or gentle bedtime stretches can help kids unwind after busy days.

Balanced Nutrition and Hydration: “Eating a well-rounded diet is always ideal and

should be encouraged to facilitate good muscle, bone and joint health,” says Gold. Check vitamin D levels and then supplement if a deficiency is found. Magnesiumrich foods like bananas, green vegetables and nuts may help with muscle relaxation. Gold recommends a multivitamin and stresses the importance of proper hydration. The American Academy of Pediatrics recommends four cups of fluids daily for 1-to-3-year-olds, five cups for 4-to-8year-olds and seven to eight cups for older children. Plain water is the best choice.

Mind-Body and Sensory Techniques:

Simple relaxation strategies can reduce nighttime discomfort. “During the day, kids tend to be busy, and then at night there is more focus on the pain,” explains Gold. “Sometimes children like a different sensation, such as gentle tickling of the extremity followed by a light massage and warm compress, to replace the pain sensation with a more pleasant feeling.” Breathing exercises, guided imagery or calming bedtime routines can also ease stress around recurring discomfort.

Occasional Medication: Growing pains are noninflammatory and self-limiting, so medication is not usually necessary. Still, Gold reassures parents that an occasional dose of acetaminophen or ibuprofen for pain relief is also an option.

Prevention Strategies: For active kids, “Taking rest breaks during an intense exercise day and participating in a variety of sports or activities so that several muscle groups are used might help prevent or lessen the pain,” says Gold.

A Gentle Journey Through the Growing Years

Growing pains can be frustrating, especially when they interrupt sleep or cause worry. Most children outgrow them by late childhood. With gentle, supportive strategies families can help children move through these phases more comfortably.

Christina Connors is a writer, keynote singer and workshop facilitator. Learn more at ChristinaConnors.com.

Garlic Therapy

Eating Our Way to a Healthier Heart

by Marlaina Donato

Fresh garlic is a pungent delight that can jazz up any meal, from hearty winter stews to sautéed vegetables on a bed of healthy grains. Allicin, the compound that gives crushed garlic its distinctive smell, protects the plant from pests and offers humans many health benefits, acting as an antioxidant, antimicrobial and anti-inflammatory agent; improving gut balance; and supporting cardiovascular and immune health.

Research published last year in Nutrition Reviews indicates that consumption of garlic significantly improves key cardiovascular risk markers, including cholesterol and blood sugar levels, blood pressure, oxidative stress and inflammatory biomarkers. In a 2022 article, the Cleveland Clinic suggests that red blood cells respond to the sulfur in garlic by creating nitric oxide and hydrogen sulfide gases, which relax and expand blood vessels. A 2019 meta-analysis of clinical trials published in Experimental and Therapeutic Medicine concludes that supplementation with an aged garlic extract offers similar results to blood pressure-lowering medications. While more research is needed to understand the full-spectrum potential of this kitchen staple, regularly spicing up meals with a clove or two can foster better health.

Maximizing Benefits and Flavor

Mincing, grating or pressing garlic intensifies its pungency, waking up ordinary steamed vegetables when tossed with olive oil or spicing up homemade hummus. Whether regular grocery store-bought, traditional heirloom or locally grown, garlic offers benefits, but following a few easy tips ensures that its nutritious perks remain intact.

According to Natalie Ledesma, a board-certified oncology dietitian and the founder of Natalie Ledesma Integrative & Functional Nutrition Consulting, in San Francisco, it is best to allow chopped or crushed garlic to sit for about 10 minutes before consuming it, cooking with it or adding it to vinaigrettes or other salad dressings. This waiting period maximizes the formation of allicin. Notably, the acidic nature of vinegar or lemon juice compromises allicin’s stability.

“If you compare raw garlic to garlic that has been cooked by various methods, you can see dramatic drops in allicin, one of the purported active ingredients,” advises Dr. Michael Greger, founding member of the American College of Lifestyle Medicine and author of several national bestsellers, including How Not to Die, The How Not to Die Cookbook and How Not to Age.

If garlic must be cooked, he suggests roasting to retain vital qualities that are quickly lost through simmering, high-heat stirfrying and boiling. “It is simple to prepare and can be used to add flavor to almost any dish,” he explains. “After roasting the garlic, you can also puree it in a blender or food processor until smooth, then portion and freeze it for future use.” A head of roasted garlic yields about one-and-a-half to two tablespoons of a delicious paste, which can be slathered on warm bread or sandwiches, whipped into zesty dips, and stirred into creamy mashed potatoes or a bowl of pasta.

“There are other beneficial compounds in garlic that are not deactivated by heat. They include ajoene, diallyl disulfide, diallyl trisulfide and S-allyl cysteine, which have anti-inflammatory and anti-clotting benefits,” advises Dr. Joel Fuhrman, a board-certified family physician, president of the Nutritional Research Foundation and author of several bestsellers, including his Eat to Live Cookbook.

Hacks for Sensitive Bellies and General Tips

Garlic should be avoided by anyone on pharmaceutical or herbal blood thinners. For those that experience stomach or intestinal upset, Ledesma suggests removing the green sprout inside the garlic clove, a prime culprit for indigestion, or eating only the garlic scapes (the curly green flower stalks that grow on the garlic plant), which are generally well-tolerated.

For less discomfort and added convenience, Fuhrman endorses dehydrated raw garlic granules, noting that they will soften, expand and partially cook when sprinkled over veggies as they are steamed in a pot, enhancing its digestibility.

When purchasing garlic, choose intact heads that are firm to the touch, have plump cloves and do not have a strong odor of garlic— an indication of damage and loss of vital benefits. After chopping or peeling, rubbing cutting boards and hands with fresh lemon juice will remove the pungent garlic aroma.

Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWood Smoke.com.

This flexible, elegant recipe infuses wild salmon with fresh herbal flavor while creating a stunning, share-worthy presentation. Use whatever herbs you have on hand—this technique adapts beautifully to the season and your garden. Perfect for an easy weeknight or a relaxed outdoor gathering.

YIELD 3–4 SERVINGS

FOR

SALMON

1½ lb fillet salmon (wild sockeye salmon suggested)

1 oz fresh herbs (such as rosemary, thyme and/or dill)

Sea salt, to taste

FOR LEMON GARLIC COMPOUND BUTTER

4 Tbsp unsalted butter, room temperature

Zest of 1 lemon

1 garlic clove, finely minced

¼ tsp sea salt

¼ tsp freshly ground black pepper

Preheat grill to low heat (about 250° F). Using a sharp knife, slice the salmon three to four times crosswise through the flesh, cutting down to—but not through—the skin. This creates distinct portions while keeping the fillet intact.

Gently thread fresh herbs into each slit. Season the salmon lightly with salt. Oil the grill grates well to prevent sticking. Place salmon skin-side down on the grill, close

the lid and cook until the center is medium-rare to medium, about 8 to 10 minutes, depending on thickness.

While the salmon cooks, combine butter, lemon zest, garlic, salt and pepper in a small bowl, stirring until smooth.

Transfer salmon to a serving platter. Spoon the compound butter over the hot fish and allow it to melt naturally over the portions. Serve immediately.

Serving Suggestion

Pair with grilled broccoli and brown rice for a simple, nourishing meal.

Tip: This herb-threading technique works equally well in the oven or on a grill pan— ideal when outdoor grilling isn’t an option.

Recipe and photo courtesy of Kwee-Jack Fish Co. For more information and to order, visit EatWildSalmon.com. See ads, pages 19 and 54.

Want more? Find these delicious garlic recipes at NALancaster.com or NABerks.com.

Comfort in Motion

Holistic Joint Support for Dogs and Cats

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

As dogs and cats age, their joints can gradually degenerate, causing stiffness and pain. Instead of vocalizing their discomfort, animals tend to alter their movement patterns and behaviors. Signs may include hesitation on stairs, stiffness after rest, or reluctance to jump or remain active. While conventional medications such as nonsteroidal anti-inflammatory drugs are commonly prescribed, they are not the sole best, long-term solution. Natural and integrative therapies can complement standard veterinary care, assisting pets in maintaining comfort and mobility in everyday life.

Effects of Osteoarthritis

The most common cause of joint stiffness in older pets is osteoarthritis, a form of cartilage degeneration that can arise from aging, past injuries, excessive body weight, prolonged overuse or poor joint structure, such as hip or elbow dysplasia, where the joint surfaces do not fit properly. As the cartilage thins, the joint becomes inflamed and painful, leading to decreased movement, muscle loss and further stiffness.

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In the 2017 review article “Physical Rehabilitation for the Management of Canine Hip Dysplasia” published in Veterinary Clinics: Small Animal Practice, orthopedic surgeon David Dycus and colleagues highlight the significant impact of osteoarthritis on mobility, particularly in large-breed dogs. They stress the importance of using appropriate support strategies to preserve comfort and mobility. A comprehensive treatment plan may

combine medication, weight management, supervised exercise, rehabilitation and complementary therapies such as ice and heat application, massage, acupuncture and other physical modalities.

Integrative Therapies

These restorative therapies work best when veterinarians coordinate their administration within a comprehensive and individualized treatment plan.

Acupuncture has been shown to help alleviate pain and inflammation in pets affected by chronic or mobility-related conditions. This traditional Eastern medicine practice involves inserting needles into specific acupoints to influence nerve pathways, circulation and pain processing. A 2017 prospective study published in The Canadian Veterinary Journal examined 181 dogs with neurological or musculoskeletal disease. Dogs receiving acupuncture exhibited a reduction in chronic pain. A 2023 meta-analysis of 21 animal studies in Frontiers revealed that acupuncture treatment for arthritis increased tolerance to pain and reduced joint swelling.

Underwater treadmill therapy is especially useful for dogs with hip dysplasia. The buoyancy provided by the water supports much of the dog’s weight, resulting in less painful movement, while simultaneously strengthening muscles. Dycus notes that when the water is elevated to hip level, dogs can bear approximately 38 percent of their body weight on their limbs, enabling them to engage in range of motion and endurance exercises without straining their affected joints.

Massage therapy was found to be effective in lowering pain scores and boosting the frequency of positive quality-of-life ratings in 527 dogs with chronic pain, according to a 2021 cross-sectional study published in Veterinary Record.

well-tolerated sessions. Over a series of treatments, some pets exhibit a smoother gait and greater willingness to move. Owners see these effects most frequently when they simultaneously optimize weight management, environmental conditions and daily activity levels.

Nutrition and Supplementation

“Keeping joints healthy involves making sure we are providing the causes of health in the foods and treats we feed each patient,” says Dr. Barbara Royal, founder of The Royal Treatment Veterinary Center, in Chicago. She advocates for species-appropriate, nutrient-dense diets made from well-sourced ingredients, while limiting excessive carbohydrate consumption, highly processed additives and environmental exposures that can promote inflammation and compromise joint function. She also emphasizes an individualized approach to joint supplementation, recognizing that no single product meets the needs of every pet.

Royal supports targeted combinations of nutrients that include omega-3 fatty acids

from small fish sources like sardines or anchovies to help modulate inflammation, along with turmeric for its antioxidant and anti-inflammatory effects. A 2025 review article, “Nutritional Strategies for Managing Joint Health in Companion Animals”, published in Animal Advances, supports this strategy, highlighting omega-3 fatty acids and antioxidant-rich compounds like curcumin in modulating inflammation and slowing joint disease progression.

Additionally, Royal incorporates cartilagesupporting nutrients such as glucosamine and botanicals like boswellia to promote joint comfort and alleviate the effects of osteoarthritis. Given the influence of gut health on systemic inflammation, Royal frequently recommends probiotics and, in select cases, periodic vitamin B12 supplementation to maintain nerve, gut and joint function as part of a comprehensive care plan.

Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

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Therapeutic, or cold, laser therapy uses specific light wavelengths to reduce pain, support tissue repair and minimize inflammation. Clinicians apply the laser to designated regions during brief, generally

Small Acts, Clear Skies

Daily Changes That Lighten Our Pollution Load

by Zak Logan

According to the World Health Organization, the combined effects of household and ambient air pollution from particulate matter, ozone, carbon monoxide and burning fuels are associated with 6.7 million premature deaths annually. Air pollution can trigger or worsen asthma, chronic obstructive pulmonary disease, lung infections, cardiovascular disease, cognitive issues and reproductive problems like low birth weight and birth defects.

“While most people think of highways and factories, many of the biggest contributors to everyday air pollution start at home. Gas stoves, wood-burning fireplaces, scented candles and household cleaning sprays can all release harmful pollutants into the air, even when used in moderation,” states David Lu, co-founder and CEO of Clarity Movement Co., an environmental technology company based in Berkeley, California.

Lu notes, “The decisions people make every day—what they drive, how they cook, the products they use in their homes—shape the

quality of the air they and their neighbors breathe.” Although the development of cleaner technologies and fuels is paramount, each individual can also be a catalyst for positive change.

Air-Quality Culprits

Indoor air quality has significantly deteriorated in recent decades due to synthetic building materials, chemical-laden personal care products and toxic household cleaners, compounded by energy-saving construction practices that can actually compromise air-exchange systems and lead to the accumulation of particulate matter (PM). PM, or soot, is a complex mixture of tiny particles and liquid droplets that can penetrate the lungs and bloodstream, causing inflammation and oxidative stress, adversely affecting vital organs.

According to the U.S. Environmental Protection Agency (EPA), PM can enter indoor spaces through ventilation, open windows and small cracks in the building envelope. “Particle pollution is made up of several components, including nitrate, ammonium and sulfate compounds, organic compounds, metals, and soil or dust particles,” explains EPA Press Secretary Carolyn Holran. “It can be directly emitted or can form when gases emitted from power plants, industrial sources, automobiles and other sources react in the air. The reverse—indoor air sources contributing to outdoor air pollution—can also be significant, particularly in densely populated areas.”

Brian Christman, M.D., professor of medicine at Vanderbilt University and national spokesperson for the American Lung Association, highlights radon as the most overlooked indoor pollutant and second-leading cause of lung cancer after smoking. This radioactive, odorless gas can accumulate indoors. The EPA recommends radon testing, followed by professional mitigation for high levels.

Christman suggests avoiding volatile organic compounds (VOCs) from household items like furniture; wood- and coalburning stoves, fireplaces and heaters; engineered wood and synthetic flooring; and new carpeting. Other sources of VOCs include tobacco smoke, interior paints, nail polish remover, chemical air fresheners, scented candles, cleaning sprays, perfumes and dry-cleaned clothing.

Holran warns of the short- and long-term adverse health effects from VOCs, particularly for children, the elderly and individuals with preexisting respiratory issues. “These pollutants can linger indoors long after the activity is complete, especially in poorly ventilated areas,” she explains.

Lessening Our Impact

Lu underscores the toxic impact of idling cars and gas-powered lawn equipment such as mowers and leaf blowers. “These sources may feel small in isolation but collectively have a measurable impact,” he laments. Idling vehicles release toxins linked to serious health effects. According to the EPA, monitoring at schools has revealed high levels of benzene, formaldehyde and acetaldehyde during school pickups. Turning off engines when idling more than 10 to 30 seconds helps. The agency also offers an Idle-Free Schools Toolkit for schools to follow.

An affordable air pollution monitor can assess home air quality, detecting pollutants like PM and carbon monoxide. Holran recommends heat recovery ventilators and energy recovery ventilators to exchange indoor pollutants with fresh air while saving energy.

Christman suggests using heating, ventilation and air conditioning (HVAC) systems on the recycle or recirculation setting to minimize the entry of poor outdoor air; scheduling annual HVAC maintenance; and keeping basements and bathrooms dry to prevent mold. He also advocates for ecofriendly cleaners and plain soap and water.

Ultimately, small changes can yield significant results. “Start by identifying habits that don’t actually serve you,” says Lu. “Do you need to idle the car while waiting? Could an air purifier replace a scented air freshener? Is that gas-powered leaf blower really essential? The cleanest choice often isn’t harder—it’s just different.”

Zak Logan is a freelance writer dedicated to healthier living.

Greek Thyme Honey

Nature’s Potent Healer

by Christopher Buffington

Greek thyme honey offers a unique combination of high anti-inflammatory and antioxidant properties; natural antiseptic qualities; and a rich, raw flavor. Culivated in the mountains of Crete, one of Europe’s sunniest regions, this raw honey comes from wild thyme, a “temperature-induced cornucopian species” that thrives in temperatures from 91 degrees to 100 degrees Fahrenheit, producing maximum nectar.

Scientific studies highlight Greek thyme honey’s significant anti-inflammatory and antioxidant capacity, driven by phenols such as thymol and flavonoids such as quercetin. These compounds have been shown to help reduce systemic swelling and cellular oxidative stress, protecting cells from damage.

Research from the University of Birmingham also shows that Greek thyme honey, particularly varieties with high pollen counts from Crete, exhibits antimicrobial

strength comparable to or greater than Manuka honey, thanks to a synergy of acidity and high levels of hydrogen peroxide that target harmful bacteria.

In addition to its health benefits, Greek thyme honey is noted for its luxurious, velvety texture and distinctive sun-soaked flavor. A spoonful provides a sensory experience often described as “sunshine in a jar.”

Christopher Buffington is the co-founder of Arma, an independently owned small business rooted in Greek heritage, sourcing authentic raw Greek thyme honey from Crete. For more information, visit ArmaHerbs.com. See ad, page 6.

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From Negativity to Self-Compassion

A Conversation With Shauna Shapiro

by Sandra Yeyati

Shauna Shapiro, Ph.D., is a clinical psychologist and professor at the Santa Clara University School of Education and Counseling Psychology, in California. An internationally recognized expert in mindfulness and compassion, she has authored more than 150 peer-reviewed papers and three critically acclaimed books that have been translated into 19 languages. Her TEDx talk, The Power of Mindfulness, has garnered more than 3.5 million views.

A sought-after keynote speaker, Shapiro has presented her research at esteemed academic institutions such as the Stanford School of Medicine, Harvard Law School and Oxford University, as well as global forums, including the World Council for Psychotherapy and the World Happiness Summit. She has delivered evidence-based mindfulness training to Fortune 500 companies like Google, Cisco Systems and LinkedIn, and her work has been featured in media outlets, such as The Wall Street Journal, Harvard Business Review and Forbes. Shapiro has even been invited to share her expertise with His Holiness the Dalai Lama, the King of Thailand and the Danish government.

This conversation features topics explored in her national bestseller Good Morning, I Love You: Mindfulness and Self-Compassion Practices to Rewire the Brain for Calm, Clarity and Joy.

How do you define self-compassion?

Self-compassion involves treating ourselves with the same kindness, understanding and support we would offer a dear friend, even when we’ve made a mistake. Most of us are overly critical and judgmental of ourselves. The idea is that we are worthy and deserving of love and acceptance, no matter what. We don’t have to prove ourselves or achieve certain goals to earn love.

Scientific research has demonstrated that when we shame and judge ourselves, it shuts down the learning centers of the brain. Self-compassion leads to the release of oxytocin, the hormone of safety and soothing, as well as dopamine, which turns on the learning centers of the brain. This neurochemical soup of safety and kindness ultimately enhances our ability to learn and improve.

How can we cultivate self-compassion?

Neuroplasticity is the most hopeful message we’ve had in brain science in the last 400 years because it shows that the brain is always changing and that it’s never too late to change. Self-compassion isn’t something that just happens overnight. It’s something that we have to practice.

I have a three-step mindfulness approach. The first step is acknowledging and

identifying the source of pain, such as fear, frustration or sadness. The second step is to bring kindness to yourself like you would offer a distressed friend.

The third step, called common humanity, is a little complex. Typically, when we experience pain, we tend to isolate, thinking, “I’m the only one going through a divorce” or “I’m the only one who’s lonely.” But that’s not true. The third step of self-compassion practice is to recognize that you are not the only one having this experience. By extending compassion to those suffering in similar ways, you can then internalize and assimilate that compassion for yourself.

Can you explain your “Good Morning, I Love You” practice?

During my divorce with a 3-year-old son, I grappled with significant shame and negativity. My teacher said, “What you focus on grows stronger. You’re practicing a lot of anger, self-judgment and doubt. It would be helpful to practice some compassion.” She suggested I start saying, “I love you, Shauna” every day. But I felt it was contrived and inauthentic, so she proposed simply saying “Good morning” upon waking.

The following day, I took a deep breath, put my hand on my heart, and said, “Good morning.” It was kind of nice. Instead of the shame, fear and judgment, I felt this flash of kindness, so I continued to practice it.

That year, I found myself alone on my birthday for the first time in my life. My son was with his father, and I was at the Esalen Institute in Big Sur, California. As I awoke, I remembered my recently deceased grandmother, who had always been an embodiment of unconditional love. Before I knew it, I said, “Good morning, I love you. Happy birthday!” I felt my grandmother’s love, followed by this flood of self-love and compassion for the first time in my adult life.

I’ve been practicing this ever since. Every morning when I wake up, I say, “Good morning, I love you.” Sometimes I feel it. Sometimes I don’t. The point is just to keep planting the seeds—to practice— and what you practice grows stronger. Self-compassion is like a muscle that you’re strengthening. It’s not something that comes easy. You’ll still feel self-judgment and self-doubt at times, but you’re making a commitment to continue to grow toward self-compassion. Practice is what transforms us.

Sandra Yeyati is national editor of Natural Awakenings.

To read a longer version of this conversation, visit TinyURL.com/ShapiroWW or scan the QR code.

Calendar of Events

NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior.

Visit our online calendar where you can find updated event and class information and share your events for free.

Friday, February 6

Cooking Class: Cast Iron Cooking – 6-8pm. Age 16+. Find your culinary calm in this hands-on class. Explore the delicate flavors and mindful techniques that define Japanese vegetarian cooking – from gentle simmering and crisp frying to aromatic broths and seasonal ingredients. Hands on. BYOB. $100. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Saturday, February 7

National Ice Cream for Breakfast Day –9am-12pm. Udder Bliss Creamery is serving Waffle Sundaes all day with something for everyone - including gluten-free and dairy-free waffles and ice-cream. Udder Bliss Creamery, 189 Ridgeview Road, South, Suite 2, Elizabethtown. 717-844-0958. UMCreamery.com.

Sunday, February 8

Save The Date

Be Your Valentine; Yoga and Intuitive Reading Retreat

Celebrate Valentine’s Day and deepen your self-love as Wendy Gillman guides you through gentle yoga and meditation. Connect to your heart-center through reiki and gallery readings with medium Heather Hanko. Brunch provided. $135.

Sunday, February 8 · 9am-2pm

Doing Dharma with Wendy at Pheasant Run Farm Bed and Breakfast, 200 Marticville Rd, Lancaster. 717-676-7443. DoingDharma.com.

Tuesday, February 10

Mastering Sushi – 6-8pm. Embark on a sushi adventure with our sushi-making class. Llearn the art of crafting perfect rolls, from mastering the rice to creating intricate fillings. Our skilled chef Hannah Smith will guide you through the techniques of rolling, slicing, and presenting these delectable bites. Hands on. BYOB. $105. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Save The Date

Sound Bowl Healing

A relaxing session for individuals and couples in honor of Valentine’s Day. Bring a favorite person and enjoy a calming, shared experience designed to promote deep relaxation and connection. Wear comfortable clothing and bring a yoga mat, blanket, and/or pillows for optimal comfort. $30pp/$50 for couples or duos.

Tuesday, February 10 · 6-7pm

Elemental Wellness, 60A Werner St, Wernersville. 610-750-9447 · ElementalWellnessLlc.com

Wednesday, February 11

Snack & Chat with Simple Funerals –6:30-7:30pm. Enjoy free light refreshments and learn about Simple Funerals’ unique, thoughtful approach to funeral care. This informal, no-pressure gathering offers the opportunity to ask questions about preplanning and gain helpful insight into topics such as Powers of Attorney, wills and more—so you can feel informed and prepared for the future. Free. Held at Mill 72, 45 N Main St, Manheim. RSVP: 717-664-1500.

Friday, February 13

Sound Bath – 6-7:30pm (Second Fridays). Monthly sound bath with Michael and Sarita Rocco using crystal bowls, gongs, chimes, drums and mantra to calm the nervous system, open the heart and support deep relaxation and energetic reset. $35. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. SaritaLindaRocco.com.

Sunday, February 15

Holistic Living: Gratitude to Growth - A Restorative Nidra Journey – 10:30am12pm. Cultivate gratitude and inner peace

through meditation, restorative yoga, and yoga nidra. Come comfortable, bring a blanket, and welcome the new year with clarity and calm. $50 or free with EYW Premium Monthly Membership. EveryBody Yoga & Wellness, 1245 Horseshoe Pk, Downingtown. 484-593-4075. EveryBodyYogaAndWellness.com.

Tuesday, February 17

Sound Meditation – 6:15pm–7:45pm. Experience a calming, guided sound healing meditation using gentle tones and vibration to release tension, quiet the mind, and support nervous system balance. $30. MiddleWay Wellness, 101 Good Dr, Lancaster. 717-744-0532. MiddleWayWellness.net.

Friday, February 20

Sound Meditation with Abby – 6-7pm. Every 3rd Friday. Relax in comfortable clothes to the sounds of singing bowls, wind chimes and voice. $25. Register online. Willow Yoga Studio, 25 Nolt Ave, Willow Street. WillowYogaStudio.com.

Saturday, February 21

Afternoon Retreat – Feb 21, 1-4pm (Also May 6, Aug 22, Nov 21). A quiet afternoon of restoration and creativity with meditation, reflective reading, art exploration and closing circle. Light snacks provided; bring a journal. $40. The Nest Collaborative, 629 Court St, West Reading. 484-333-4015. NadineJSmet-Weiss.com.

Sunday, February 22

Holistic Living: Creative Manifesting –10:30am-2pm. Explore the art of manifesting through creative mark-making and symbolic expression in this engaging class. No prior art experience is required. $50 drop-in or free with EYW Premium Membership. EveryBody Yoga & Wellness, 1245 Horseshoe Pk, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com.

Classifieds

Fee for classifieds is $1 per word per month. To place listing, email content to Advertising@NALancaster.com. Deadline is the 10th of the month

Help Wanted

FARM MANAGER – Homefields seeks a fulltime Farm Manager to oversee 19 acres, lead inclusive teams, manage CSA and crops, and advance social-impact farming. Competitive pay, benefits, produce share. Email resume and cover letter to Jobs@Homefields.org For details visit Homefields.org

LICENSED MASSAGE THERAPIST & ESTHETICIAN – Busy day spa seeks a licensed massage therapist for individuals, couples and occasions. Opening also available for licensed esthetician. Send inquiry and resume to: GLSwans1@aol.com

Save The Date

Magical Beats Drum Circle

Join Ed Haggard and The Love Drums for an uplifting, participatory drum circle— play, dance, or simply relax and absorb the rhythms. Introductory tutorial included; some drums, rattles and shakers provided (bring your own if you like). Hot tea, chocolate and coffee provided. $30.

Sunday February 22 · 2-4pm

Soundwise Health Studio, 313 W Liberty St, #263 – 267, Lancaster. 610-301-4356.

To register, see events calendar at: SoundwiseHealth.com.

Tuesday, February 24

Women’s Introductory Writing Workshop – 6:30-8:30pm. “Writing Without Fear.” A warm and welcoming community of trust, kindness and understanding. Learn to write freely without perfection and self-doubt. Beginners welcome. Sharing optional. No grades, grammar, or judgment. Registration required. Write From the Heart, Lancaster. 717-383-4713. WriteFromTheHeart.us.

Wednesday, February 25

Anyone Can Cook: A Culinary Adventure – 6-8pm. Step into the heart of Paris and bring the magic of the movie Ratatouille to life in this whimsical, hands-on class.This experience invites you to cook, taste, and create like Remy himself – exploring the beauty of simple ingredients, French techniques, and the joy of discovery in every bite. Hands On. $100. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Friday, February 27

Cooking Class – Parent and Child: Comfort Food – 5:30-7:30pm. Ages 12+ (Anyone under age 16 must be with a ticketed adult). Warm up the kitchen together in this fun and interactive class. Parents and kids will team up to create a hearty homemade meal while learning essential cooking skills, teamwork, and kitchen confidence. Hands On. $85 per person. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Plan Ahead

Sunday, March 1

Holistic Living: Soulful Nourishment –10:30am-12pm. Slow down and reconnect through food as medicine. Explore juicing, seasonal cooking, kitchari, soups and herbal tea blending while nourishing body and soul with simple, heart-centered holistic living practices. $50 drop-in or free with EYW Premium Monthly Membership. EveryBody Yoga & Wellness, 1245 Horseshoe Pk, Downingtown. Phone: 484-593-4075. EveryBodyYogaAndWellness.com.

Saturday, March 7

EmbodyHER Wellness Day Retreat – 9am4pm. A full-day women’s wellness and empowerment retreat themed The Power of We, featuring movement, healing, education and community with regional facilitators and women-owned businesses. Embodyment Wellness, Mulberry Art Studios, 19 N Mulberry St, Lancaster. (223) 667-3135. EmbodymentWellness.com.

Tuesday, March 17

Sound Meditation – 6:15pm–7:45pm. Experience a calming, guided sound healing meditation using gentle tones and vibration to release tension, quiet the mind, and support nervous system balance. $30. MiddleWay Wellness, 101 Good Dr, Lancaster. 717-744-0532. MiddleWayWellness.net.

Tuesday, April 7

Memoir Writing Workshop: “Exploring Our Life Stories” – 6:30-8:30pm. (Tuesdays thru 5/5.) A safe haven for capturing the memories that matter most. Taught with humor and warmth, learn how writing about our past enables us to better understand our present. No grades, grammar, or judgment. Registration required. Write From the Heart, Lancaster. 717-383-4713. WriteFromTheHeart.us.

October 11-20

Vaishno Devi/Shakti Peetham India Pilgrimage

Join a small group pilgrimage from Delhi to Katra, India and receive darshan at many sacred temples along the way, including and culminating in the Vaishno Devi Temple in Katra. $3,900. For information and further details, visit KulaKamalaFoundation.org or speak to Casey at 484-509-5073 ext 1.

FEBRUARY

Sundays

Fascial Integration Flow – 8-9am. A focus on releasing stuck tissue, emotions, trauma and beliefs that have stagnated into the fascia tissue that weaves and covers the entire body. $18. West End Yoga, 221 West Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Sunday Morning Flow – 9-10am. A gentle, breath-centered yoga flow to stretch, strengthen, and balance the body, ending in peaceful stillness. Open to all levels. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128. WillowYogaStudio.com.

Gentle Yoga – 9-10am. Gentle yoga utilizes traditional hatha yoga postures with focus on the breath for deep relaxation and gentle release. This class presents an opportunity to self-nurture and a respite from daily living. Beginner class. $25 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com

Holistic Living Sundays – 10:30am-12pm. Holistic Living Sundays will have a variety of topics from class to class. Check the website for specific weekly topics. $50 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pike, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com.

Adaptive Yoga – 12-1:30pm. This profoundly gentle therapeutic approach that supports your body in releasing deep tension while cultivating ease, comfort and inner spaciousness Poses are carefully adapted with props, blankets, and precise alignments so every student can experience the benefits. $25. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. TheNest Collaborative.com.

Mondays

Chair Yoga at West End Yoga – 10:3011:30am. Accessible for everyone. Traditional poses are converted to using a chair as a foundation or prop. The addition of a long scarf/yoga belt, books/yoga block, and beach towel/yoga blanket helps expand the options. $18. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. West EndYogaStudio.com.

Chair Yoga at Willow Yoga – 11-11:45am. Gentle, accessible yoga using a chair for support—perfect for those with limited mobility, recovering from injury, or seeking a safer practice. $15 drop-in. Willow Yoga Studio, 25 Nolt Ave., Willow Street. 717-6172128. WillowYogaStudio.com.

Return to Calm; a Pilates Experience –5-6 pm. Every 3rd Monday. Caregivers give so much, this is a space for you to receive. A grounding, 50-minute Pilates class that helps you feel calm in your mind, connected in your body and supported in community. Designed for caregivers, open to all who care. $25. CMB Pilates at The Sensory Village, 49 W Penn Ave, Alburtis. 484-4008233. CMBPilates.com.

Breathe and Flow Yoga – 7-8pm. Gentle and invigorating class that combines breathwork with flowing yoga poses. Focuses on improving flexibility, strength, and balance while cultivating a sense of calm and inner peace. Recommended for those who move freely from sitting to standing. $25 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-593-4075. Every BodyYogaAndWellness.com.

Tuesdays

Awake and Align Yoga – 8:30-9:30am. All levels are welcome in this supportive, mindful space. New students can also enjoy an unlimited 30-day introductory package. $12. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717-940-9338. HoldingSpaceYoga.com.

RDG Fresh Market – 11am-2pm. Fresh produce at affordable prices. Listen to a 5-minute nutrition lesson and receive $2. SNAP, cash, card and Food Bucks accepted. Offering bulk orders, CSA and farmstand requests. Farm Traveler at 145 N 6th St, Reading. ReadingCentralMarket@gmail.com.

Community Acupuncture – 2:15pm and 3pm. Group acupuncture to treat anxiety, post-traumatic stress disorder, chronic pain, insomnia, vertigo, smoking cessation and drug addiction/recovery. $40 per session. Register at Omella.com/67hg1. Walnut Grove Family Medicine, 3100 Willow St Pk, Willow Street, PA. WalnutGroveFamilyMed.com.

Nervous System Regulation Lab – 4:305:30pm. Gentle class weaves polyvagal theory, somatic release techniques, vagal toning, fascia work, limbic retraining and embodiment practices to help shift from survival mode into safety. $18. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYogaStudio.com.

Chair Yoga at Willow Yoga Studio – 5:306:15pm. See Monday listing for details.

Yoga at the Wall – 6-7:15pm. The wall is fitted with special hookups and harnesses used as props to empower students to discover greater alignment, strength, stability, and freedom in the pose. Space limited, registration required. $15. Kula Ka-

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Briefs

mala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.

Wednesdays

Virtual Group Mat Pilates – 8-9am (via Zoom). Supportive, low-impact virtual Pilates focused on nervous system regulation, breath and mindful movement in a smallgroup setting to help you feel grounded, strong and at ease. $41 drop-in (class packages available). CMB Pilates. 484-214-2987. CMBPilates.com.

Svaroopa Yoga with Sarita – 9:30-11am. Immerse yourself in a soothing yoga practice designed to release tension and boost vitality. The clear instructions given in each post make this class reliably easy to follow. Small class size allows for personalized attention. $25. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. SaritaLinda Rocco.com.

Chair Yoga at Holding Space Yoga – 10:3011:30am. A gentle, accessible yoga practice using a chair for support and stability. Perfect for beginners. $12. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717-940-9338. HoldingSpaceYoga. com.

Chair Yoga at Willow Yoga – 11-11:45am. See Monday listing for details.

Feldenkrais, Awareness Through Movement Class – 11am-12pm. Learn to build physical, mental, and emotional awareness through gentle movements inspired by a baby’s first year of development. Each class explores a different process, helping improve flexibility, movement quality, energy, posture, focus, and overall body organization. $15/drop-in. Susquehanna Dance Center, 120 College Ave, Mountville. FeldenkraisBlog.net.

Home to Your Heart Sound Meditation – 12-1pm (2nd and 4th Wednesdays). Step away from stress and overwhelm to receive the healing resonance of sound. As the ex-

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perience unfolds, the body, mind, and heart are invited into a peaceful state of rest, selfcare, and renewal with Kenneth-Michael Ebert. Yoga mats, blankets, and pillows are available. No preregistration required. A donation exchange of $10 can be made at the door. Soundwise Health Associates LLC, Ste 263, 313 W. Liberty St, Lancaster. SoundwiseHealth.com.

Warm Yin – 7-8pm. Slow, supported yin practice with long-held poses, sound bowls, gentle assists, and focused hip opening in a warmly heated room. Bring a mat and water. Room heated to 90 degrees. $18. Bldg7 Yoga, 220 N Park Rd #7, Reading. For information, call 484-755-5705. To register, visit Bldg7Yoga.com.

Ultimate Health Workshop – 7pm. Learn how you can achieve optimal health. Topics vary by week. Free. Call to reserve your spot. Heath Wellness Center, 14 W. Main St, Landisville. 717-530-5555. HeathChiropractic AndWellnessCenter.com.

Thursdays

Awake and Align Yoga – 9:30-10:30am. See Tuesday’s listing for details.

Home to Your Heart Sound Meditation – 121pm (1st and 3rd Thursdays). See Wednesday’s listing for details.

Svaroopa Yoga with Sarita – 4-5:30pm. A soothing yoga practice designed to release tension and boost vitality. Small class size allows for personalized attention. $25. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. SaritaLindaRocco.com.

Creative Power Vinyasa – 5-6pm. Intermediate-advanced standing flows that build flexibility, balance, strength and coordination with deep seated stretches, core work, arm balances or inversions, pranayama or meditation, guided relaxation. All levels welcome; previous experience helpful. $10 cash or $12 PayPal. 323 W James St, Lancaster. CampusYogaPA.com.

Community Yoga at Tellus360 – 6:307:30pm (Thru 4/16). Gentle flow, mindful movement and grounding practices to foster connection and warmth during winter months. All levels welcome; teachers alternate weekly. By donation; pay what you can. Tellus360, 24 E King St, Lancaster. Holding Space Yoga with Stillness & Flow with Zania. 717-940-9338. HoldingSpaceYoga.com.

Aerial Yoga – 6-7:15pm. A gentle therapeutic practice using a silk hammock. Can help reduce low back pain, support greater flexibility, and enhance a sense of both adventurousness and relaxation. Space limited, registration required. $15. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.

Foundations 60 – 7-8pm. Perfect for those that are brand new to yoga or experienced yogis who want to gain deeper knowledge of the foundational postures. Spend time in in the basic Vinyasa postures to help with your alignment and to get deeper knowl-

edge of yoga to gain a stronger foundation for your practice. Room heated to 90 degrees. $18. Bldg7 Yoga, 220 N Park Rd #7, Reading. For information, call 484-7555705. To register, visit Bldg7Yoga.com.

Hands On Reiki Share – 1st Thursday 7-9pm. Experience the transformative power of reiki at our hands-on reiki share. Learn about this healing modality, give and receive reiki from others, and feel welcomed as part of our inclusive community. Donation. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com.

Fridays

Yoga for Recovery / 12-Step Flow Yoga – 5:30pm. A supportive, 60-minute class blending yoga, breathwork and 12-step principles to encourage healing, selfawareness and personal growth. All levels welcome; no prior yoga or recovery experience required. $15. The Nest Collaborative, 629 Court St, West Reading. 610-507-5403. TheNestCollaborative.com.

Level 1 Yoga – 6-7:15pm. Features basic postures, including alignment and refinement techniques. A slower mindful approach to practice that has both moderate and gentle energetic tones. Registration required. Suggested donation $10. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.

Sound Bath: Raise Your Vibe – 6-7:30pm. Every 2nd Friday. Join us for an immersive experience of crystal singing bowls, chimes, gentle drum, and sotthing tones designed to invite calm, clarity, and release. $35. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. TheNestCollaborative.com.

Saturdays

Puppy Start Right Program – 10-11am. Includes four classes, a book, videos and a training treat pouch. Taught by Nicole Weersing, Karen Pryor-Certified Instructor. Rotating start, registration required. $175. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. 610-777-5755. GodfreysDogdom.com.

Tarot – 10am-3:30pm. Nancy Warble offers 4-6-card readings during 20-30-minute session. Drop in or make an appointment. Call for details. $19. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromThe Labyrinth.com.

Astrology Readings by Leo – 11am. Call ahead to schedule and provide birth date, place, and if available, specific time. $100 for a 2-3-hour private session. Radiance, 13 W Grant St, Lancaster. 717-290-1517. HerbsFromTheLabyrinth.com.

Strength Training – 11am-12pm. Build strength and mobility with dumbbells and resistance bands in this fun, supportive class. All levels welcome—no experience needed. Equipment provided. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128.

NABerks.com

Connecting you to the leaders in natural health care and green living in our community. To find out how you can be included in the Community Resource Guide, email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.

Acupuncture

LANCASTER ACUPUNCTURE

Beverly Fornoff

Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334

LancasterAcupuncture.com

Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 31.

Ayurveda

EVERYBODY YOGA & WELLNESS

1245 Horseshoe Pike • Downingtown 484-593-4075

EveryBodyYogaAndWellness.com

We are known for our transformative Ayurvedic bodywork and treatments using herbal-infused oils, customized to restore balance and vitality. Also offering detox, reflexology, reiki and yoga—holistic services designed to support your physical, emotional and energetic wellbeing. See ad, page 28.

Bodywork

CIRCLE OF LIFE MASSAGE & WELLNESS 918 N Reading Rd • Ephrata 717-335-2338

CircleOfLifeWellness.com

Whether you’re seeking relief from pain, reduced stress or enhanced overall wellness, our experienced therapists tailor each session to meet your individual needs, blending therapeutic bodywork techniques for optimal results. We specialize in Ashiatsu, Thai yoga massage, lymphatic drainage, craniosacral therapy, Japanese facial massage, and more. See ad, page 29.

THE SPA AT WILLOW POND

1487 Old Lancaster Pike

Sinking Spring

610-406-5733

TheSpaAtWillowPond.com

Escape to Berks County’s top spa and experience total renewal. From stressrelieving massage to skinbrightening facials and detoxifying wraps, every service is designed to help you feel relaxed, refreshed, and more deeply restored—inside and out. See ad, page 5.

Chiropractic

A THERAPEUTIC EFFECT

Dr. Andrew Ashton 313D Primrose Ln • Mountville 717-285-9955 • ATherapeuticEffect.com

Providing an array of therapeutic treatments and services that promote relaxation and detoxification. Our doctor specializes in low-impact Torque Release Technique which provides immediate results for people of all ages. See ad, page 2.

BLUE SKIES CHIROPRACTIC

Dr. Leah Reiff 2727 Old Philadelphia Pike • Bird-in-Hand 717-390-9998

BlueSkiesChiroHealth.com

Chiropractic is used for natural relief from conditions such as chronic pain, injuries, pregnancy complications, complications from aging & more. Dr. Reiff carefully considers every individual's comfort level & provides specific adjustments to support the body for benefits that will last.

DR. SUPER’S HOUSE OF HEALTH

2209 Quarry Dr, Ste B-21 • West Lawn 610-601-9011

DrSupersHouseOfHealth.com

At Dr. Super’s House of Health, we believe in a personalized approach to health care. We do things the right way, all the time, every time. Discover the healing power that lives within you and take control of your health again. Also offering massage and lymphatic drainage.

Gratefully serving Lancaster County and Berks County, Pennsylvania and the surrounding area.

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To promote your HEALTHY, NATURAL or GREEN business, service or event, please call 717-399-3187. NALancaster.com ·

Chiropractic

HEATH CHIROPRACTIC & WELLNESS CENTER LLC

Thomas Heath, DC 14 W Main St • Landisville 717-530-5555

HeathWellnessCenter.com

For 33 years, Dr. Heath has been helping people recover their health and reduce stress in their lives through Functional Integrative Brain / Body Balance. He uses Professional Applied Kinesiology, Neuro Emotional Technique, Quantum Neurology, Nutritional counseling, traditional Chiropractic and other cutting-edge techniques. See ad, page 19.

LINK CHIROPRACTIC CLINIC

Dr. Thomas B. Wachtmann, DC 3130 Pricetown Rd • Fleetwood 610-944-5000

DrWachtmann.com

High-quality, patient-focused Chiropractic Care and Functional Diagnostic Medicine evaluation and treatment. We focus on correcting the underlying causes of many disorders, diseases and conditions. Call for a complimentary consultation and benefits check. See ad, page 23.

Clinical Aromatherapist

INSHANTI

Debra Stoltzfus 48 Slaymaker Hill Rd • Kinzers 717-587-3990 • Inshanti.com

Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, page 41.

Coaching (Health)

FUNCTIONAL

HEALTH OF LANCASTER

Elizabeth Kelly, MA, FMCHC, NLP, TLT 2207 Oregon Pike, Suite 301A • Lancaster info@fh-lancaster.com 717-490-6227 (call or text)

FH-Lancaster.com

Elizabeth is a triple-certified neuro-linguistic programming practitioner, timeline therapist and functional medicine health coach. Her expertise helps to reduce stress and anxiety, support digestion, hormone balance, relationship improvements, academics, job performance, addiction recovery and general well-being. See ad, page 10.

Coaching (Life)

CREATE A LIFE WORTH LIVING

Stephane Poncelet 570-449-2219

Create-A-LifeWorthLiving.com

I help individuals heal from abuse by transforming survival strategies into tools for connection. Through coaching, clients explore inner conflicts, embrace selfawareness, grieve the past, and build self-respect—creating a life rooted in love, truth and accountability.

TSW LIFE COACH & CONSULTANT, LLC

Tara Wages, MS, CET1, MCLC 313 W Liberty St, Ste 226A • Lancaster 717-808-4575

TSWLifeCoach.com

Tara is a Trauma-informed Life Coach, Recovery Coach, Experiential Therapist and Reiki Practitioner with experience in healing, personal growth and transformation. She guides clients with compassion, integrating mind-body approaches to foster resilience, clarity and lasting change.

Counseling

CHELSEA HARRIS COUNSELING LLC

122 W Lancaster Ave, Ste 207 • Shillington 484-898-5063 By Appointment Only Chelsea@ChelseaHarrisCounseling.com Chelsea-Harris6746.clientsecure.me Specializing in treating depression, anxiety, and trauma for children (8+), teens, and adults. Using a trauma-focused approach, CBT, DBT and Animal-Assisted Therapy, Chelsea provides a safe, supportive space to explore emotions, develop healthier coping strategies, and navigate life’s challenges.

ELEMENTAL WELLNESS

60A Werner St • Wernersville 610-750-9447 • ElementalWellnessLlc.com

Elemental Wellness offers trauma-informed counseling rooted in EMDR, IFS, DBT and somatic practices. Focused on nervous system regulation and emotional healing, sessions guide clients toward balance, selfdiscovery, and lasting well-being through a compassionate, integrative approach. See ad, page 24.

JULIA VESER, LCSW

342 Queen St • Lancaster

Julia@JuliaVeser.com 717-750-9900

JuliaVeser.com

Build resilience, strengthen emotional regulation, and deepen self-awareness through a trauma-informed blend of mind and body practices designed to restore balance and inner safety. While Julia specializes in providing therapy for women healing from attachment and complex trauma, she can support clients with a diverse range of needs. Accepted insurance plans can be found on Julia's website.

M. HARNISH COUNSELING & SPIRITUAL DIRECTION

Malinda Harnish Clatterbuck, MA (she/her)

228 E Orange St • Lancaster 717-875-5066

MHarnishTherapy.com

The work of healing and formation begins as we listen to what is going on in our inner life, what is happening in our heart and in our head. Using compassion and deep listening, I will be present with you and help you along your way.

TAKE HEART COUNSELING & EQUINE ASSISTED THERAPY

699 Wooltown Rd • Wernersville 717-917-7137

TakeHeartCounseling.com

Providing traumainformed services to address anxiety, depression, self-worth, ADHD, autismspectrum, trauma, behavioral issues, spirituality, family issues and overall mental health and well-being. We empower families and individuals from children through adulthood to find hope, healing and wholeness through therapy sessions with trained clinicians and the intuitive partnership of horses. See ad, page 34.

Dentistry

DAVID A. SCHWARTZ, DDS, PC

701 Jefferson Blvd • West Lawn 610-670-6910

SchwartzFamilyDental.com

We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, non-surgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain and headaches. Visit our website to learn more. See ad, page 24.

SUSQUEHANNA DENTAL ARTS

Informative

THURSDAY

DNA Testing

ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604

AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 4.

Eco-Friendly Cleaning

HUGHES HOME SERVICES

Green Cleaning & Laundry Service

Samantha Hughes

SamanthAnneHughes@yahoo.com 717-538-6383

We offer weekly, bi-weekly or monthly services, as well as deep cleaning, organizing and next-day laundry services using organic, safe environmentally kind products. We’d love to help make your home healthy and happy! Schedule your free consultation today. See ad, page 27.

End-Of-Life Care

KUHN FUNERAL HOMES

Laura Adamo, LFD

Specializing in Green Burial

Energy Healing

RESTORE YOUR ENERGY

Deb Gallagher, RN, AP Lancaster 717-203-9666

RestoreEnergy12@gmail.com

RestoreYourEnergy.org

Experience Eden Energy Medicine, a practice created by Donna Eden, healer, author and teacher. This method assists with balancing our nine energy systems which can become blocked by stress, pain and illnesses. When the energy is balanced, sleep, joy, concentration and immunity improve, and our body’s natural ability to heal can begin.

Family Medicine

LUZ MEDICINE

Danielle Miller, MD, Amber Leed, CRNP, Stephanie, Wile CRNP

29 Cloister Ave • Ephrata 717-844-9003

LuzMedicine.com

Dr. Miller and her team empower patients to take charge of their health through transparent communication, compassionate care and convenient access. Specializing in family medicine and hormone-related concerns, Luz fosters growth, trust, and patient-centered solutions. See ad, page 28.

Certified by the Green Burial Council, Kuhn Funeral Homes provide the highest level of service for natural funerals and green burial. We are committed to supporting those seeking familycentered and sustainable alternatives at end-of-life –whether traditional, cremation or home funerals. See ad, page 4.

PRESENTED BY PRESENTED BY Laura Adamo Licensed Funeral Director and Green Burial expert in Berks County.

SIMPLE FUNERALS

40 N Charlotte St • Manheim 717-664-1500

SimpleFuneralsPA.com

Farm/Farmers Markets

HOMEFIELDS

150 Letort Rd • Millersville 717-572-2719

Homefields

Care Farm, Lancaster County’s longestrunning CSA, is Pennsylvania Certified Organic, offering 300+ vegetable, fruit, and herb varieties May–Nov. Celebrating 30+ years, Homefields provides vocational training, volunteering, and employment for people of all abilities. Homefields is a 501(c) (3) nonprofit organization.

JUNE 20TH, 2024 Come learn about green burial Come learn about

575 St. Bernardine St, Reading, PA 19607

BERKS NATURE - The Nature Place +855-597-7613

SCAN OR CALL SCAN OR CALL TO RSVP TO RSVP

See which cemeteries offer this See which cemeteries offer this option locally. option locally. 12:00 PM OR 5:30 PM

At Simple Funerals, we pride ourselves on serving families with dignity, respect and compassion, offering affordable funeral services that focus on simplicity and value. Planning, pre-planning, cremation, traditional and green burial services are available. See ad, page 17.

To love and be loved is to feel the sun from both sides.

—David Viscott

Farm/Farmers Markets

LIVENGOOD FAMILY FARM

Pastured-Raised Meats, Eggs & Produce 1648 Morningside Dr • Lancaster 717-327-6817

LivengoodFamilyFarm.com

Our regenerative farm offers organically grown produce and pasturedraised meat & eggs and feature intensively rotated grazing. Our ruminants are 100% grassfed and our pork and poultry are free of GMO, soy and corn. Shop online. Convenient farm pickup. Consider hosting a delivery point in your area.

Fertility

FUNCTIONAL THERAPY & WELLNESS

3413 Harvest Dr., Ste 1 • Gordonville 717-929-0950

FunctionalTherapyAndWellness.com

We specialize in holistic fertility support through Mercier Therapy, as well as pelvic floor therapy and myofascial release therapy. Our multidisciplinary approach empowers our patients to experience fertility, enhance wellbeing, and achieve optimal quality of life with consistent, compassionate care. See ad, page 7.

Fibromyalgia

RESTORED BALANCE CENTER

Tracey Ramirez, DC 2227 Dutch Gold Dr • Lancaster 717-363-0045

RestoredBalanceCenter.com

We provide exceptional, personalized care for fibromyalgia, chronic pain, ehlersdanlos syndrome, and chronic fatigue in a warm and welcoming environment. Dr. Tracey focuses on helping you achieve optimal health and overall wellness through customized treatment plans designed to meet your individual needs. Begin your journey to better health today. See ad, page 12.

Functional Medicine

FUNCTIONAL HEALTH OF LANCASTER

Dr. Mary Regan, DNP, CRNP, IFMCP 2207 Oregon Pike, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text)

FH-Lancaster.com

Dr. Regan is dually certified in functional and personalized medicine and has been an adult primary care provider since 2010. She provides inperson and remote care to Pennsylvania, Maryland and Delaware residents. Services may include specialized testing, customized prescriptions, nutritional medicine, neuro-integrative techniques, thermography, IV therapy and health mentorship. See ad, page 10.

KULP NUTRITION & WELLNESS

Dr. Donna Kulp, DC, DACBN, IFMCP 52 Morgantown Road • Reading 610-208-0404

KulpChiropractic.com

Dr. Donna Kulp helps patients achieve health and wellness goals through finding the root cause of illness by considering individual biochemistry, health history, genetics, lifestyle, exercise, and stress to create customized wellness programs for all body systems, including the immune, endocrine and gastrointestinal systems. See ad, page 27.

Functional Neurology

LANCASTER BRAIN & SPINE

221 Granite Run Dr • Lancaster 717-299-9600

LancasterBrainAndSpine.com

Our mission is to improve the lives of people suffering from complicated neurological and musculoskeletal conditions, by utilizing cutting-edge diagnostic testing and customized brain-based treatment plans. See ads, pages 9 and 26.

Herbalism/ Herbal Medicine

GREEN ENCHANTMENTS, LLC

Cara Marino OTR/L and Holistic Herbalist 860-604-5125

Cara@GreenEnchantments.com GreenEnchantments.com

Green Enchantments offers Holistic Herbal Medicine from an Occupational Therapist mindset in order to provide 100% handmade organic and/ or ethically sourced remedies to promote physical, emotional, and spiritual quality of life utilizing internal and external approaches. We additionally offer individualized consultation services using a complementary perspective of allopathic and holistic education.

HERBS FROM THE LABYRINTH

Master Herbalist Sarah Preston Radiance, 13 W Grant St • Lancaster 717-290-1517

HerbsFromTheLabyrinth.com

Longtime Herbalist Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 18.

Holistic Wellness

BE WELL LIVING

Molly Kauffman AYS, C-IAYT, CPT 610-462-9994

BeWellLiving.net

An experienced ayurvedic practitioner, certified yoga therapist, herbalist, certified personal trainer and 3Wisdom Traditions wellness coach, Molly will support you in developing your personalized healthy routine, yoga practice or meditation journey, building an herbal connection and integrating natural remedies through seasonal living.

SECURE A SPOT

in our community resource guide! Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.

NABerks.com

CIRCLE OF LIFE MASSAGE & WELLNESS

918 N Reading Rd • Ephrata 717-335-2338

CircleOfLifeWellness.com

Experience holistic wellness with our diverse range of services designed to support mind, body and spirit. Unwind in our floatation room, infrared sauna or vibroacoustic space to reduce stress, soothe your nervous system, and alleviate chronic pain. We offer a full menu of bodywork therapies, expertly delivered by skilled practitioners. See ad, page 29.

ELEMENTAL WELLNESS

60A Werner St • Wernersville 610-750-9447

ElementalWellnessLlc.com

Blending ancient wisdom with modern practices, the practitioners at Elemental Wellness offer reiki, Ayurveda, sound bowl healing, trauma-informed yoga and Akashic Records readings. Individual and group sessions support energetic alignment, inner peace, and deep mind-body-spirit healing for sustainable wellness and personal transformation. See ad, page 24.

VITA HEALTH

Yvonne Godin, MJ, BSN, RN 717-208-5686

VitaHealth-Wellness.com

Transform your wellness with precision and care at Vita Health. From 3D body scanning and red-light therapy to IV nutrient therapy and bio-identical revitalization plans, our datadriven, holistic approach delivers personalized, lasting results for your body, mind and vitality. See ad, page 16.

Homeopathy

RUTA HOMEOPATHIC & COMPLEMENTARY MEDICINE

Toll House Shoppes • 4453 Penn Ave, Ste 8 • Sinking Spring 646-204-9199 • RutaComprehensive.org ChildrensDestinies.org

Dr. Serguei Krissiouk is an experienced practitioner of homeopathic and other complementary medicines with a background in pediatrics. He provides children and adults effective and harmonizing management for acute and chronic health conditions such as depression, anxiety, ADHD, sleep disturbances, eating disorders and more. Tele-health appointments available.

Human Design

TRELLA DUBETZ, HUMAN DESIGN PRACTITIONER

TrellaDubetz.com IG: @akashicreflector

Human Design melds ancient and modern sciences, providing data, guidance and context to HOW we are built genetically to cosmological levels. It deepens our awareness and relationship to ourselves, so we can move through life with greater ease and satisfaction.

Integrative Medicine

AQUA

BLUE WELLNESS

Dr. Peter Hurtubise, DO 2435 Old Philadelphia Pk Smoketown • 717-656-8615

AquaBlueWellnessCenter.com

Dr. Hurtubise offers integrative family medicine in Lancaster County, blending over 23 years of medical expertise with holistic care. He provides tailored IV therapy plans, acupuncture and lifestyle management, emphasizing personalized, non-pharmacological, and modern medical approaches to wellness. See ad, page 21.

MIDDLEWAY WELLNESS

Comprehensive Holistic Primary Care

Mary Ellen Francescani, CRNP, IFMT

Jane Snyder, CRNP, IFMT

101 Good Dr • Lancaster 717-744-0532

MiddleWayWellness.net

At MiddleWay Wellness, we combine conventional, integrative, and functional medicine to deliver a holistic, patientcentered approach to primary care. We provide compassionate, thorough care tailored to your needs, whether you're seeking treatment for illness, preventive care, or strategies for optimal health and longevity. All-in-one care! See ad, page 35.

STRASBURG HEALTH ASSOCIATES

Brenna Osmolinski, F-NP

181 Hartman Bridget Rd • Ronks 717-687-7541

BrennaOsmolinski@gmail.com

A dedicated family nurse practitioner, Brenna blends traditional medicine with integrative therapies to support the overall wellbeing of her patients. Her services include family medicine, nutritional counseling, emotional wellness strategies and personalized care plans for all ages. Her hands-on, wholeperson approach ensures patients feel supported and empowered in their journey to optimal health.

STRASBURG HEALTH ASSOCIATES

Nick D’Orazio, MD

181 Hartman Bridge Rd • Ronks 717-687-7541

DrNickDorazio@gmail.com

Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.

WALNUT GROVE FAMILY MEDICINE & WELLNESS CLINIC

Mary Tierney, MD

3100 Willow Street Pk • Willow Street 717-723-9104

WalnutGroveFamilyMed.com

With a patient-first approach using science-based research to guide treatment plans along with supplementary modalities, we help our patients achieve and maintain optimal health and wellbeing. Providing family and sports medicine, acupuncture, infrared therapy, hyrdomassage, discounted labs, medications and supplements and more. See ad, page 19.

CAN’T FIND WHAT YOU’RE LOOKING FOR?

More businesses, organizations, practitioners and services are listed on our website. Scan the code or go to NALancaster.com or NABerks.com and click on the Directory (top of screen).

IV Therapies

AQUA BLUE WELLNESS CENTER

2435 Old Philadelphia Pk

Smoketown • 717-656-8615

AquaBlueWellnessCenter.com

We offer a range of IV hydration vitamin and mineral therapies to support your well-being. IV therapies can support hydration, weight loss, increased energy, improved immunity, address nutrient deficiencies and more. See ad, page 21.

FUNCTIONAL HEALTH OF LANCASTER

2207 Oregon Pike, Suite 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Our intravenous (IV) supplement therapy provides bioavailable nutrients to help you recover, rejuvenate, repair and rebuild. IV therapy delivers vitamins, minerals and nutrients to the body quickly, efficiently and effectively by bypassing the gastrointestinal tract, allowing for direct cellular uptake. See ad, page 10.

Lab Testing

ANY LAB TEST NOW

235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604

AnyLabTestNow.com/Lititz

Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 4.

Markets

BLUE DOOR MERC & PERC

Twin Valley Holistic Health 2403 Main Street, Suite B • Narvon 484-262-9020

A cozy cafe-mercantile inside Twin Valley Holistic Health & Wellness, serving organic coffee, wholesome food, specialty drinks and curated wellness products including supplements, herbal remedies and locally made and carefully selected self-care goods.TwinValleyHealthAndWellness.com.

KIMBERTON WHOLE FOODS

Wyomissing, Douglasville, Kimberton, Downingtown, Ottsville, Collegeville, Malvern KimbertonWholeFoods.com

A family-owned and operated community market with a commitment to integrity, sustainable agriculture, and fair trade. We carry organic produce, raw dairy, humanely raised meats, specialty and gourmet foods, baked goods, supplements, natural body care, and household items, cards and books, many from our over 150 local producers, as well as healthy take out, eat-in and to-go items. See ad, back cover.

LEMON STREET MARKET

241 W Lemon St • Lancaster 717-826-0843

LemonStreetMarket.com

We are an independent & woman-owned grocery store with a focus on sustainable and healthy living, with many local, organic, vegan and gluten-free options. We’re open 7 days a week, including our kitchen, serving coffee, tea, espresso, fresh juices, smoothies, and grab-and-go takeout items. See ad, page 13.

Mattresses

Natural/Organic

GARDNER’S MATTRESS & MORE

830 Plaza Blvd • Lancaster 717-299-6228

GardnersMattressAndMore.com

Gardner’s is a locally owned mattress store offering a wide selection of quality natural and organic mattresses ranging from the luxurious to economical. Educating our customers on getting a good night’s sleep and the benefits of sleeping naturally and organically is our mission. To learn more and schedule sleep consultation, visit GardnersMattressAndMore.com/Natural. See ad, page 3.

All great artists draw from the same resource: the human heart, which tells us that we are all more alike than we are unalike.

Maya Angelou

SACRED ALIGNMENT

Heather Hanko

Online and In-person 717-693-0224

Heather@HHSacredAlignment.com

Connect with loved ones in spirit, find balance and receive gentle guidance through life’s challenges. As a gifted medium, Heather creates sacred alignment, offering readings, reiki and supportive coaching to help you invite healing and live with greater peace and clarity.

Mind-Body Therapy

FUNCTIONAL HEALTH OF LANCASTER

Angelique Canonico, CMC, PVT, C-IAYT 2207 Oregon Pike, Suite 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text)

FH-Lancaster.com

Angelique is a certified yoga therapist, polyvagal therapy practitioner, reiki practitioner and menopause coach. Her unique modalities focus on regulating the nervous system, repairing painful pathways and reestablishing a healthy balance between the body and mind. See ad, page 10.

SOOTHE WELLNESS

Lancaster and surrounding area

Text or call: 541-515-1515

ExperienceSoothe.com

Experience deep nervous system rebalancing and renewal through a trauma-informed, integrative approach. Receive neuro-meditation, neurofeedback, trauma release exercise, fascia realignment, and more. Gain powerful tools for those seeking relief and lasting balance. See ad, page 11.

Native/Ecological Gardening

COLORGARDEN LLC

Marcella Hostetler 717-413-7054

ColorgardenLlc@gmail.com

ColorgardenLancaster.com

We design, install and provide ongoing care for native habitats, transforming your property into a haven for birds, butterflies and native bees. Join the movement to restore balance in our ecosystems by creating a beautiful, low-maintenance oasis in your backyard!

MAYAPPLE NATIVE

LANDSCAPING

717-390-5832

Hello@MayappleNative.com

MayappleNative.com

We can help you turn your property into an inviting, sustainable, low-maintenance haven for you and the wildlife you love. Mayapple provides design and installation of pollinator-loving gardens, rain gardens, native meadows, natural stonework and more. Visit the website to book a consultation.

WAXWING ECOWORKS CO.

Elyse Jurgen, MEd, CBLP 717-676-1045

WaxwingEcoWorks.com

Waxwing EcoWorks Co. offers native/ecological gardening consultation, design, build, stewarding and educational services to enhance human well-being and support dwindling wildlife populations. We work alongside you to make your vision come to fruition! Explore our website and online listing for more details.

WILDCRAFT LANDSCAPES

Nate Tietbohl, Owner, Designer 484-772-8012

Info@WildcraftLandscapes.com

WildcraftLandscapes.com

We design, install and steward vibrant native landscapes that support healthy ecosystems and expand our clients’ connection to the natural world. We offer a wide array of services for projects of all sizes. HIC#:PA179637. See ad, page 12.

Naturopathic Doctor

HEALTH FOR LIFE

Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050 DoctorNaturalMedicine.com

Learn how your symptoms are connected, get answers and achieve improved health and well-being as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).

TWIN VALLEY HOLISTIC HEALTH

Britt Stratton, Traditional Naturopath 2403 Main Street, Suite B • Narvon 484-262-9020

TwinValleyHealthAndWellness.com

With years of experience, and using a variety of modalities to help your body heal itself, Britt focuses on root cause corrections rather than treating or diagnosing any disease. She and her team work with the body’s systems, believing that each is significant, but not separate from the others.

Nutrition

FUNCTIONAL HEALTH OF LANCASTER

Rileigh Smith, MS, CNS, LDN, CHHC 2207 Oregon Pk, Ste 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com

Rileigh is a trained integrative nutritionist with expertise in hormonal optimization, renal disorders, endocrine dysfunction, weight struggles, cardiometabolic disease and osteoporosis. She is also skilled in treating gastrointestinal complaints such as SIBO, H.Pylori, GERD, and candida overgrowth. Virtual and in-person appointments available. See ad, page 10.

NUTRITION FOR LIFE

Lori Borja, RN, MS, CNS 3933 Perkiomen Ave • Reading 610-779-4588 • SpineAndWellness.org

Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 6.

Pelvic Health Therapy

PELVIC FOUNDATIONS

Home-Based care in Berks and Lancaster Counties 717-723-9270 PelvicFoundations.com

We provide expert pelvic floor therapy, restoring wholebody health with skilled treatment, education and lifelong tools. Specialties include chronic pain (pelvic, back, hip and tailbone), bowel and bladder disorders, pregnancy/ postpartum care, pelvic organ prolapse, and sexual health issues—all delivered conveniently and comfortably in your own home. See ad, page 31.

Pet Care

TILL WE MEET AGAIN

In-home Pet Euthanasia

717-808-4654

TillWeMeetAgain.com

For some, euthanasia of their pet at the veterinary hospital is simply not an option. Dr. Mark Huber and his wife Stacey provide home euthanasia for dogs and cats in the most comfortable environment possible-your home-with the intention of bringing peace and comfort to ease the pain of losing a beloved pet. See ad, page 5.

Pilates

CMB PILATES

484-214-2987 (Text) Info@cmbpilates.com CMBPilates.com

Experience inclusive, lowimpact virtual Pilates designed for every body and mind. Whether you're new or experienced, neurodivergent or not, these supportive online classes help you feel calm, confident and connected—right from the comfort of home.

Skincare

GSL ORGANICS

216 S Church St • Quarryville Candy@GreenStreetLux.com GSLOrganics.org

With over 25 years of experience, owner Candy St. MartinePack, a certified aromatherapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 20.

Sound Healing/Music

RESONATE YOU

Jen Lobo Rose Lititz/Lancaster ResonateYou@gmail.com ResonateYou.com

Jen Lobo Rose, a voice teacher for over 20 years, will help guide you to release your singing or sounding voice to help in your own personal well-being and healing. Offering private lessons, group classes and sound meditations.

Sound Healing/Music

SOUNDWISE SCHOOL OF HARMONIC THERAPY SOUNDWISE HEALTH ASSOCIATES, LLC

Lana Ryder, Director and Senior Instructor, Sound School

313 W Liberty St, Suite 263 • Lancaster 610-301-4356

SoundwiseHealth.com

Our trained and experienced professional practitioners offer individual intuitive sound therapy sessions, group immersions, sonic massage, ReikiSound, ReikiVoice, and hospice CareSound. Also offering six-month sound school and individual classes for fundamental education in the art and science of sound healing. Sharing the healing power of sound, voice and music for 50 years.

Specialty Foods

KWEE-JACK FISH CO

Wild Alaskan Salmon, Halibut & Cod 717-842-0180

EatWildSalmon.com

Sustainably harvested wild Alaskan seafood available, fisherman-direct. Preorder online seasonally for local pick-up of sushi-grade delicious nutrition, deepfrozen at the peak of freshness to enjoy throughout the year. See ad, page 19.

MISTY CREEK GOAT DAIRY

43 W Eby Rd • Leola

717-656-4628

The Miller Family Farm offers milk, caramel, 15 varieties of quality cheeses and liquid, and bar soaps made from nourishing goat’s milk, known to be easier to digest and gentle on the skin. See ad, page 39.

Therapeutic Writing

WRITE FROM THE HEART

Creative Writing Workshops

Melissa Greene • Lancaster 717-393-4713

• WriteFromTheHeart.us

Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and self-doubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 10.

Thermal Imaging

AQUA BLUE WELLNESS CENTER

Lori Martin, BCNP

2435 Old Philadelphia Pike • Smoketown 717-656-8615

AquaBlueWellnessCenter.com

A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a fullspectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 21.

SHALOM THERMOGRAPHY

Darlene Heath, DC, CTT 14 W Main St • Landisville 717-530-5555

HeathWellnessCenter.com

Thermography provides a noninvasive view of potential health concerns in the breast and body. Used as a risk assessment tool, thermography is able to detect inflammation and metabolic changes, and offers a proactive, preventionfocused approach to health care. See ad, page 19.

Yoga

BLDG.

7 YOGA

220 North Park Road, #7 Wyomissing • 484-755-5705 Bldg7Yoga.com

A community-based yoga studio that offers something for everyone! With 3 different practice rooms, a wide variety of daily classes, unique monthly workshops, plus free weekly meditation. We strive to create a safe space for our community to connect and live healthier together.

HOLDING SPACE YOGA

Urban Well Studio 119 N Duke St • Lancaster HoldingSpaceYoga.com

A welcoming space where Vinyasa and chair yoga become a path of presence and growth, and each class invites balance of body and spirit. Rooted in compassion, the practice nurtures connection, authenticity and a deep sense of belonging.

KULA KAMALA FOUNDATION & YOGA ASHRAM

17 Basket Rd • Reading 484-509-5073

KulaKamalaFoundation.org

Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 9.

THE NEST COLLABORATIVE

629 Court St • West Reading 610-763-1755

TheNestCollaborative.com

Your place for movement, healing and connection. Yoga, sound baths, wellness circles and fitness classes that support body, mind, and spirit. Your people; your growth. Feel your best— right here in our cozy space. Come as you are, leave more you. See ad, page 28.

WEST END YOGA STUDIO

221 W Walnut St • Lancaster WestEndYogaStudio@gmail.com

WestEndYogaStudio.com

A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors and virtual. We are community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering new student unlimited monthly passes and other discounts. See ad, page 13.

WILLOW YOGA STUDIO

25 Nolt Ave • Willow Street 717-617-2128

WillowYogaStudio.com

Offering accessible yoga for all levels, this welcoming studio features

Slow Flow, Restorative, Chair, Yin and Basics classes, plus on-demand options, private sessions and group events. Yoga teacher training is offered one weekend a month from September through May.

Gratitude is the heart’s memory.

—French Proverb