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.
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“An amazingly powerful, soothing, and tender class.” - J.D.
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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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Melissa Greene
The blanket of winter white has begun to melt, and with it comes the quiet promise of spring. Snowdrops and crocus are among the first to emerge, pushing through the thawing earth and lingering snow—a gentle, persistent reminder of life’s return. This winter has been long, each of us carrying personal—and sometimes shared—burdens. March arrives as a bridge, softening the days, warming the air and offering a chance to step again into the outdoors with ease. It is a time for preparation, for renewal of body, mind and spirit.
This month’s theme, Nourish and Flourish, could not feel more timely. It is an invitation to pause, to notice and to make thoughtful adjustments to our self-care. Prioritizing our well-being is not indulgence; it is an act of respect, affirming that our health, in every dimension, is valuable and deserving of attention. When we nourish ourselves fully, we move beyond mere survival and enter true thriving. We gain resilience in times of change and uncertainty, clarity in our choices, and a deeper capacity to care for both ourselves and others.
Even small steps can ripple outward in profound ways. Choosing whole foods over processed options fuels our bodies with strength and sustained energy. Hydration clears the mind, supports the joints and helps the body maintain its natural rhythms. Movement keeps bones and muscles strong, supports heart health and eases tension. And sleep, too, is vital—it restores, repairs, strengthens immunity and helps balance emotions.
Nourishing the mind is just as essential as nourishing the body. As we choose what feeds us physically, we can also be mindful of what we take in mentally. Practicing mindfulness; limiting information overload; and balancing news consumption with rest, creativity and beauty all cultivate mental clarity.
In these times of heightened stress and dysregulation, caring for our emotional life is equally important. Making space to feel fear, uncertainty, grief—as well as joy and celebration—helps maintain balance. Even a single trusted person in whom we can confide is a profound gift. And above all, self-compassion for whatever arises is paramount.
Creating space for nourishment in these ways not only brings more joy, but builds resilience for the everyday challenges of being human. During this season of transition and revitalization, moments of awe are abundant if we allow ourselves to notice them— a quiet carpet of spring flowers breaking through, a robin greeting the morning, warmth in a friend’s presence or even resonance in a single line of poetry.
May this month offer you moments of care, connection and renewal as you nourish what allows you to flourish.
With warmth and 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
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Looking for Health Answers? Need a Full Body Reset?
Fresh From the Fields With Homefields CSA
Homefields, Lancaster County’s longest-running community supported agriculture (CSA) program, is now offering organically certified shares. Members have the opportunity to visit the farm; meet the farmers; and harvest herbs, fruits and vegetables at their peak of flavor and nutrition. Along with thoughtfully prepared weekly shares, pick-your-own fields overflow with tomatoes, peppers, berries, flowers, herbs and more, providing a hands-on connection to the season’s freshest produce.
The farm grows food the right way—using natural, chemical-free methods, non-GMO seeds and soil-friendly practices from seed to harvest. Every share also supports Homefields’ award-winning nonprofit mission to create meaningful work and life opportunities for people with disabilities, combining sustainability with community impact.
Location: 150 Letort Rd., Millersville. For more information and to become a CSA member, visit Homefields.org. See ad, page 49.
Plan Now for Native, Sustainable Outdoor Spaces
With spring’s arrival this month, Morgan Hildebrecht, founder of Mayapple Native Landscaping, encourages homeowners to prepare now for a season of growth by investing in native landscaping, soil restoration and thoughtful outdoor design.
“Spring planting allows native trees and plants to establish as the growing season begins, giving them the best chance to thrive,” says Hildebrecht. “It is likewise a prime time to install pathways, retaining walls and other stone features before peak summer heat.”
Serving Lancaster County and surrounding areas, Mayapple Native Landscaping designs rain gardens, meadows and pollinator habitats using native plants and locally sourced natural stone. In all of Hildebrecht’s designs, he aims to create systems that are both practical and visually appealing, blending native plantings with innovative design.
The company is also committed to sustainable employment practices, offering above-minimum wages, a four-day workweek, and benefits that support worker well-being and community resilience.
For more information, call 717-390-5832, email Hello@Mayapple Native.com or visit MayappleNative.com. See ad, page 53.
Courtesy of Mayapple Native Landscaping
Courtesy of Homefields
Donation-Based Community Yoga Warms Evenings at Tellus 360
Photo via Canva
Holding Space Yoga is partnering with Stillness and Flow With Zania, to offer donation-based community yoga classes at Tellus 360 in downtown Lancaster.
Designed to foster connection, grounding and gentle movement through the winter and early spring, these weekly classes invite participants to slow down and come together in a welcoming, inclusive environment.
Classes are held every Thursday from 6:30 to 7:30 p.m., through April 16. Sarah Shelton of Holding Space Yoga alternates teaching with Zania of Stillness and Flow With Zania creating a balanced, supportive practice. Each class blends gentle flow, mindful movement and accessible postures suitable for all levels.
The series emphasizes community over performance, encouraging participants to reconnect with themselves and others while practicing in one of Lancaster’s most vibrant venues. Attendees are encouraged to bring a yoga mat and water. With its “pay-whatyou-can” model, these classes make movement, mindfulness and togetherness accessible throughout the winter season.
Location: 24 E. King St., Lancaster. For more information, call 717940-9338, email Info@HoldingSpaceYoga.com or visit HoldingSpace Yoga.com. See ad, page 54.
New EAP Partnership Expands Access
to Life Coaching
Create A Life Worth Living, led by coach Stephane Poncelet, has been added as an approved provider for the Health Advocate Insurance Employee Assistance Program. Eligible employees can receive their first three coaching sessions at no cost, with the option to continue privately afterward.
The partnership broadens access to professional coaching for personal growth, stress management, life transitions and overall well-being. Individuals with Health Advocate Insurance may be able to use these services through workplace benefits, making support more affordable and accessible.
Poncelet also provides trauma-informed trainings for businesses and organizations that serve the community. Recent programs have supported nursing and assisted living staff, helping them better understand and respond to client needs. Trainings are available in person or via Zoom, offering flexible options for agencies and employers.
Cost: Individual sessions $100; group trainings $300. For more information, call 570-449-2219, email calwl2022@gmail.com or visit Create-A-LifeWorthLiving.com. See ad, page 48.
Regional Dance Festival Showcases Movement for
All Ages
JCWK Dance Lab will present the inaugural Greater Reading Area Dance Exchange (GRADE) Festival from March 13 through 15 at Alvernia University’s Francis Hall Theatre, in Reading. The three-day event brings together adult-focused dance organizations from across the region, showcasing how dance supports mental and physical health while strengthening community connection.
Performances will take place at 7:30 p.m. on March 13 and 14, and at 4 p.m. on March 15, with a different program each day. Audiences will experience a wide range of styles—from ballet to bachata—featuring dancers ages 18 to 80. The festival also celebrates America’s 250th anniversary in Berks County, highlighting local artistry and collaboration.
Organizers note that both participating in and watching dance can reduce stress, improve mobility and foster a sense of belonging. The GRADE Festival offers participants a vibrant opportunity to experience wellness through movement and creative expression.
Cost: General admission $25; seniors/students $20; three-day pass $60. Location: 401 Zygmunta Ln., Reading. For more information and to purchase tickets, visit JCWKDanceLab.org.
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Cowgirl Up! Retreats Offer
Equine-Based Healing for Women
Courtesy of Take Heart
Take Heart Counseling & Equine Therapy, in Wernersville, will host Cowgirl Up! Retreats—one-day equine experiences designed to help women reconnect with themselves, others and their faith through guided interaction with horses. Retreats are scheduled for April 18, May 16, September 19 and October 3.
Each retreat guides participants through four areas: connection to self, connection with others, connection with faith and connecting the dots. The program provides a structured, supportive environment for women to pause, reflect and explore personal growth away from everyday demands.
Through mindful engagement with horses, participants are encouraged to examine purpose, address self-doubt and gain clarity around personal goals. The experiential nature of equine therapy supports presence and awareness, offering opportunities for insight and emotional grounding.
Led by Licensed Professional Counselor Erin Repasy, Cowgirl Up! combines evidence-based therapeutic techniques with the intuitive wisdom of horses. Repasy’s approach emphasizes empowerment, confidence and meaningful connection.
Cost per retreat: $545, with referral and multi-retreat discounts available. Location: 699 Wooltown Rd., Wernersville. For more information and to register, call Erin Repasy at 717-555-1234 or visit TakeHeartCounseling.com/CowgirlUp. See ads, pages 39 and 49.
Spring Forward With Focused Life Coaching Packages
Tara Wages
Tara Wages, founder of TSW Life Coach and Consultant LLC, is inviting individuals to invest in personal growth this spring with focused, results-driven life coaching packages designed to create real momentum. Beginning in March, Wages is offering two coaching options: a three-session package or a six-session package, each tailored to support clients’ individual goals and growth.
Wages’ holistic approach blends life coaching with experiential therapy and reiki to support clarity, confidence and lasting transformation. Experiential therapy uses guided activities and reflection to help clients process emotions, while reiki supports energetic balance and relaxation. Life coaching provides structured guidance and accountability to help clients move forward intentionally in both personal and professional areas.
These flexible packages are designed to meet clients where they are, offering supportive structure without overwhelm and encouraging meaningful progress rather than staying stuck. As spring symbolizes renewal, Wages emphasizes that this is an ideal time to prioritize self-investment and intentional change.
Cost: Individual sessions, $120; 3-session packages, $345 or 6 for $690; reiki, $75; couples sessions, $175. Location: 313 W. Liberty St., Ste. 226A, Lancaster. For more information or to schedule an appointment, call 717-808-4575, email Tara@RWages.com or visit TSWLifeCoach.com. See ad, page 48.
Noninvasive Cranial Therapies
Offer Support for All Ages
Functional Therapy & Wellness, a locally owned therapy and wellness practice in Gordonville, has announced the addition of two new services: cranial flow and pediatric craniosacral fascial therapy. The practice is now accepting new patients.
Cranial flow is a gentle, hands-on therapy that focuses on releasing tension in the head, neck and upper body. Using water as a medium combined with scalp massage, the therapy is designed to support pain management, nervous system regulation, relaxation and overall well-being.
Pediatric craniosacral fascial therapy is tailored for infants and children and may help support concerns such as feeding difficulties, reflux, sleep challenges, head or neck tightness and overall comfort.
Functional Therapy & Wellness continues to expand its offerings to meet the needs of the community. These new services reflect the practice’s conservative, noninvasive approach to care, supporting the body’s natural ability to heal and function optimally.
Cost: $160-$190. Location: 3413 Harvest Dr., Ste. 1, Gordonville. For more information or to schedule an appointment, call 717-9290950, email Info@FunctionalFreedomllc.com or visit Functional TherapyAndWellness.com. See ads, pages 21 and 50.
Where Earthwork Meets Self-Care
Waxwing EcoWorks Co., led by Elyse Jurgen, invites the community to a hands-on Land Restoration Retreat on March 28 and 29 at the Amethyst Retreat Center, in Duncannon. This unique workshop blends ecological stewardship with personal wellness, guiding participants to restore broken landbased ecosystems while deepening connection to their own internal balance.
Attendees can choose from a single-day workshop, two days of sessions or an overnight retreat, engaging in activities such as mindful movement, meditation, qigong and practical land restoration techniques. Participants will gain confidence in healing local ecosystems while exploring the connections between ecology, spirituality and self-care.
This retreat offers a rare opportunity to cultivate skills in both environmental care and personal well-being, fostering a deeper awareness of the interplay between land and body.
Cost: One-day $195; two-day with commute $365; two-day with camping $445; two-day with overnight stay $495. Location: 44 Buffalo Creek Rd., Duncannon. To register, visit AmethystRetreat Center.org/land-restoration-retreat. To learn more about this and other Waxwing ecological services and events, visit WaxwingEcoWorks.com. See ad, page 53.
Courtesy of Waxwing Ecoworks
Danielle Miller, MD
Amber Leed, CRNP
Stephanie Wile, CRNP
Saturday, April 18, 2026
Rain or Shine
12pm-6pm City Park, Reading PA
Free Admission
Join our community in enjoying local vendors, artists, speakers, engaging presentations, live music, and fun, educational activities for kids. Let’s connect, learn, celebrate, and advocate for a healthier planet!
With spring in the air, Hughes Home Services is helping greater Lancaster County residents refresh their homes, offices and rentals with safe, eco-friendly cleaning and professional organizing services. Womanowned and operated by Samantha Hughes, the business specializes in toxin-free spring cleaning designed to support healthier indoor spaces during seasonal transitions. Services include deep spring cleanings, move-in and move-out cleanups, rental turnovers, business cleaning and ongoing housekeeping. Hughes also offers thoughtful gift certificates—ideal for housewarmings, new parents, those recovering from illness or anyone else ready for a fresh start.
Hughes uses her own eco-conscious, homemade cleaning products, featuring ingredients such as vinegar and essential oils. “Spring cleaning shouldn’t come with harsh chemical smells or residues,” she notes. Her approach leaves spaces fresh, clean and safe for families, pets and those with sensitivities.
For appointments, estimates and more information, call 717-538-6383 or email SamanthAnneHughes@yahoo.com. See ads, pages 19 and 49.
The nourishment of body is food, while the nourishment of the soul is feeding others.
—Ali ibn Abi Talib
Dr. Mary Regan, DNP, CRNP, FMCP-M, founder of Functional Health of Lancaster, has completed additional certification in the emerging field of personalized medicine through the University of South Florida’s Morsani School of Medicine. This advanced training builds on her existing credentials as a board-certified practitioner through the International Board of Functional Medicine Certification.
Personalized medicine emphasizes highly individualized analysis rather than generalized standards of care. Through this approach, Regan can assess factors such as genetics related to chronic disease risk or medication intolerance, neurotransmitter and hormonal balance, detoxification pathways, autoimmune signaling in the gut, cardiovascular health, systemic inflammation, neurodegeneration and thyroid optimization. These insights allow for more precise, patient-centered strategies that support long-term health and safety.
Functional Health of Lancaster continues its commitment to offering evidence-informed, comprehensive care that addresses the root causes of illness and supports optimal wellness for the community.
Location: 2207 Oregon Pike, Ste. 301a, Lancaster. For more information or to schedule an appointment, call 717-490-6227, email Info@fh-lancaster.com or visit fh-lancaster.com. See ads, pages 43 and 50.
Specialized Pelvic Therapy
personalized results ~ our monthly health tip
We bring expert, in-home pelvic therapy to women in Berks and Lancaster counties.
Our all-female team provides personalized, hands-on care— focused on your whole body, from head to pelvis and beyond. We empower you with education and resources for lasting wellness.
March is ENDOMETRIOSIS AWARENESS month. We support you with compassionate pelvic health care, education, individualized treatment strategies, and help you build a team. Better understand your pain, restore trust in your body, and feel supported every step of the way. Let us listen, we hear you.
Dr. Mary Regan
Wander Through Wellness at Greater Wellness Holistics Expo
Greater Wellness Holistics LLC (GWH) will host the Wander Through Wellness: Greater Wellness Holistics Expo from 9 a.m. to 4 p.m. on April 11 at the Lebanon Valley Expo Center, inviting the community to explore holistic health through an Alice in Wonderland-inspired theme.
Founded by Liz Robb, GWH is a Pennsylvania-based wellness events company that creates community-centered experiences connecting attendees with holistic practitioners, natural products and educational workshops. Through expos and meetups, the company aims to make alternative wellness approachable, local and empowering while highlighting small businesses that support mind-body wellness, stress relief and everyday health.
Robb says the expo offers “an easy, local way to explore holistic wellness in one place,” allowing people to meet trusted practitioners, discover natural products and services and attend workshops with “practical takeaways for stress relief, energy and overall well-being.”
Attendees can expect a full day of holistic vendors, interactive experiences and educational workshops, food and drinks, a kids’ corner, giveaways and free grab bags for the first 100 attendees.
According to Robb, the event is designed for anyone “looking to feel better—physically, mentally and emotionally—while supporting local small businesses in the holistic health space.” She adds that the expo is intended to be welcoming for both newcomers and those already on a wellness journey.
Climate Tipping Points and the Urgency for Action
The 2025 Global Tipping Points Report, published by the University of Exeter and Stockholm Resilience Centre, indicates that the world has already crossed the first climate tipping point involving the widespread mortality of warm-water coral reefs on which nearly one billion people and a quarter of all marine life depend. Caused by rising ocean temperatures, acidification, overfishing and pollution, this massive damage to coral reefs is expected to continue unless global warming is reversed.
Cost: Advance tickets are $7.77; admission at the door is $10; children 12 and under are free. Location: 80 Rocherty Rd., Lebanon. For more information, call 484-904-3901, email Liz@ GreaterWellnessHolistics.com or visit GreaterWellnessHolistics.com. See ad, page 8.
The 2025 World Meteorological Organization Global Annual to Decadal Climate Update also predicts that a 2.7° F warming threshold will be reached within the next five years, which will result in more frequent and extreme weather events, disruptions in food production, limited water access and a rise in sea levels. Compiled by 160 scientists from 23 countries, the report calls for urgent action to prevent further tipping points.
Courtesy of GWH
Getting Enough Sleep Is Key to a Longer Life
A new study published in the journal SLEEP Advances used national data from the U.S. Centers for Disease Control and Prevention, covering all counties in the country between 2019 and 2025, to analyze how sleep insufficiency relates to life expectancy. Sleep insufficiency is defined as fewer than seven hours of sleep per night. Using mixed-effects modeling that controlled for other mortality predictors such as smoking, diet, physical inactivity and social isolation, the researchers found a significant association between insufficient sleep and a shorter life expectancy. Only smoking had a stronger relationship with mortality. The study indicated that getting adequate sleep was more important to life expectancy than diet and exercise. The results were consistent across income levels, healthcare access and geographic locations.
Cupping Therapy for Muscle Fatigue
High-intensity exercise causes inflammation and muscle fatigue, which can limit athletic performance, increase the risk of injury and slow the speed of recovery. In recent years, elite athletes have sought relief with cupping therapy, which uses bamboo, glass or acrylic cups to create negative pressure on the skin over an acupoint or painful region. The suction purportedly alleviates muscle pain, enhances blood flow and reduces muscle stiffness.
A 2025 study published in the Journal of Physiological Intervention investigated whether dry cupping does indeed reduce muscle fatigue and inflammation. Ten table tennis athletes completed two identical high-intensity training sessions followed by either dry cupping or no cupping, with a two-week interval between sessions. Fatigue was assessed based on the participants’ perceived exertion levels before and after each session, as well as 30 minutes after cupping. Blood samples were also collected to measure immune cells, inflammatory indicators and markers of muscle damage and metabolic stress.
Participants reported lower perceived exertion after cupping as compared to no cupping. Blood tests revealed that the therapy reduced inflammatory markers and blood urea nitrogen, a muscle damage marker. However, no significant changes were observed in two other muscle damage markers compared to no cupping. The findings suggest that dry cupping may support post-exercise recovery by reducing inflammation and perceived fatigue, rather than directly limiting muscle damage.
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Lemon Street Market
A Local Grocery With Community and Heart
by Trella Dubetz
What began more than a decade ago as a small, mission-driven grocery store has grown into a community cornerstone on Lancaster’s west side. Lemon Street Market (LSM) celebrates its 15th year in 2026 as an independent, woman-owned market devoted to local sourcing, sustainability and strengthening Lancaster’s local food economy.
Founded in 2011, LSM was inspired by a simple, but powerful need. Owner Trish Haverstick reflects, “At the time, we had to drive out to the county to visit multiple farms, plus grocery and health stores to get what we needed. We saw an opportunity to create a one-stop shop that made those products more accessible seven days a week.”
Supporting Local and Regional Farms
Lemon Street Market’s commitment to local and regional growers and small businesses
isn’t just a slogan—it’s a guiding principle reflected in every shelf and cooler. The store carefully curates its products, prioritizing locally and regionally produced items whenever possible, with attention to organic, fair-trade and non-GMO standards.
Haverstick explains, “Supporting local in practice is a lot of work, and it’s something that makes our store unique. While many grocery stores rely on a few large distributors, we work directly with numerous farms and small producers, sometimes even coordinating pickups ourselves. This means we are managing multiple delivery timelines and coordinating closely as a team, but it allows us to meet our farmers and producers where they are at and to form personal relationships with the people who grow and make our food.”
Through partnerships with more than 150 local farmers and vendors, LSM channels
consumer dollars directly back into the area’s agricultural economy. Studies show that 80 percent of each dollar spent at a family-owned local business circulates back into the local economy, compared with only 20 percent for large corporate chains—a ripple that strengthens Lancaster’s financial and agricultural systems.
Education and Wellness
LSM’s mission includes more than selling products. The team actively educates customers about wellness—especially for those encountering unfamiliar products like non-GMO goods, bulk purchases or specialty dietary items for the first time. Staff are trained to answer questions, provide context on why certain products are chosen and share tips on how to include them in everyday life.
“Education is a big part of how we support customers,” Haverstick shares. “We invest in ongoing training for our staff through webinars, in-store trainings and new-hire education so our team can confidently guide shoppers. We also highlight wellness products and how to use them through social media and wellness guides. In the store, our full-time health and wellness manager is available on the floor to answer questions and help customers feel comfortable exploring new products.”
The store also uses in-store signage, social media and community events such as instore demos and samplings to give context to food justice, sustainable practices and mindful consumption. This approach helps demystify wellness products and empowers shoppers to make choices aligned with their health goals and values.
Photo courtesy of LSM
A Community Defined
The market’s #GiveLocal initiative, launched in 2017, extends that community focus beyond its doors. At checkout, customers can “round up” their purchases to benefit local organizations with missions aligned with community well-being. To date, this initiative has raised tens of thousands of dollars for nonprofits and grassroots efforts across Lancaster. In March and April, their #GiveLocal partner is the Neighborhood Community Center on North Prince Street, in Lancaster.
Looking Ahead
As LSM looks toward the future, its leadership hopes to continue deepening community ties while expanding its impact on Lancaster’s food landscape.
“We will continue being a welcoming place where people feel connected and supported while also growing our impact on the local economy. Community is at the center of everything we do, and that will remain our focus as we look toward the future,” says Haverstick.
This vision includes broadening partnerships with local farms, increasing educational programming around wellness and sustainability, and continuing to act as a trusted resource and gathering place for neighbors.
As the market continues to evolve, that sense of connection remains at its core—a testament to the power of local business to not just serve, but strengthen the community it calls home.
Lemon Street Market is located at 241 W. Lemon St., Lancaster. For more information, call 717-826-0843 or visit LemonStreet Market.com. See ads, pages 24 and 52.
Trella Dubetz is a trauma-informed bodyworker, holistic and Human Design practitioner, graphic designer and writer based in Lancaster and Huntingdon. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.
Integrated Health Care for the Whole Family
Services Offered:
• Our primary care providers deliver healthcare services for patients across all age groups! They are experts in advanced conjunctive testing and therapies from RGCC. Our provides also specialize in treating Lyme disease and other infectious diseases.
• IV Nutrition - We do not use corn, soy, salt or synthetic ingredients.
• Ultraviolet Blood Irradiation
Also
Offering:
• Full Spectrum Infrared Sauna
• Halo - Himalayan Salt Bed
• Detoxification Therapies
• Nutritional Supplements
• Frequency Therapy
• Redlight Therapy
• Ionic Detox
• Massage Therapy - We offer a full line of medical, therapeutical and specialty massages
Spring is a time for sprucing up around the house, and toxic-free cleaners are our best allies. It’s high time to forever banish commercial products laden with bleach, ammonia and other harsh chemicals. Creating our own formulas couldn’t be easier, and best of all, they really work. Save money, reduce plastic waste and get creative with common household ingredients like baking soda, white vinegar and a few sweet-smelling essential oils.
Here are the easiest recipes. Store in clearly labeled glass jars for powders and reusable spray bottles for liquids, away from children and pets. Mix or shake well before using with soft rags or microfiber cloths.
All-purpose spray cleaner combines one part vinegar, one part warm water and 10
drops essential oil of choice. Lavender and peppermint are antimicrobial and deodorizing, while lemon and orange essential oils cut grease and air freshen.
Glass cleaner combines one cup distilled water with one cup rubbing alcohol. For extra grease cutting, one-half teaspoon liquid castile soap may be added.
Bathroom cleaning paste combines threequarters cup baking soda, two to three tablespoons hydrogen peroxide and two to three tablespoons liquid castile soap. Apply with a rag using circular motions, wait 10 minutes before wiping, then rinse. This works on bathtubs, showers and sinks.
Mold and mildew spray is a one-ingredient solution: distilled white vinegar. Spray onto moldy areas and let it sit for an hour before scrubbing with the bathroom cleaning paste. White vinegar effectively treats more than 80 percent of mold species, including black mold.
Grout cleaner combines baking soda and a small amount of warm water to form a thick paste. Slather onto the grout line, then spray white vinegar on top, allowing the mixture to bubble and sit for about 15 minutes. Scrub with a stiff grout brush or toothbrush and rinse with warm water. Dry the area with a clean cloth.
Oven and glass stovetop cleaner combines three-quarters cup baking soda with a few drops of water or liquid castile soap to form a paste. Initially wipe surfaces with a damp rag or sponge, then spread the paste in an even layer and allow it to sit for about 15
minutes. Gently scrub baked-on areas with a sponge or soft-bristled brush, then wipe with a clean, damp rag.
Stainless steel cleaner combines white vinegar with a few drops of olive oil. Shake well before lightly misting the appliance. Using a microfiber cloth, wipe with the grain of the steel.
Wood furniture polish combines one-half cup olive oil, one-quarter cup white vinegar, 10 drops lemon essential oil and one cup water. Lightly spray onto a soft cloth and wipe down wood surfaces.
Spot cleaner for carpets combines two cups white vinegar with two cups water, plus two tablespoons baking soda gradually stirred in to dissolve. Spray without oversaturating the carpet and use a soft brush or microfiber cloth to gently scrub the carpet fibers clean. Blot the treated area dry.
OlgaMiltsova from Getty Images/CanvaPro
Using Food To Heal
A Look at Anti-Inflammatory and Elimination Diets
by Hannah Tytus
There is a growing movement to use food as a primary means for preventing and managing disease. Before reaching for pharmaceuticals or even supplements, people are seeking healing on the plate. According to a 2024 academic article in the Nature Partner Journal Science of Food, scientific advances in our understanding of nutrition at the cellular level are driving a food-first strategy. Key micronutrients have been identified to reduce inflammation and promote cellular regeneration and repair, prompting practitioners to champion dietary modifications that soothe chronic symptoms, repair gut integrity, rewire immune signaling and reach metabolic balance.
“Healing the gut is the backbone of my practice,” says Lorraine Maita, M.D., a triple board-certified internal, integrative and functional medicine specialist who helps patients harmonize their hormones and detoxify their bodies through her Restore & Rejuvenate program at The Feel Good Institute. Whether a patient needs to lose weight, have more energy, regain their focus or sleep better, Maita’s approach centers on eliminating foods that trigger inflammation and replacing them with deeply nourishing ingredients.
Dianne Moore, a functional nutrition coach, restorative health practitioner and founder of MooreBetterFood, asks her clients to keep a food and symptom journal to diagnose the underlying causes of their health challenges. Writing down a detailed description of each meal,
as well as the time and how the body responds 30 minutes after eating—including energy levels and any digestion issues or discomfort—helps make patterns more visible without requiring testing.
Anti-Inflammatory Food Protocols
Inflammation is the body’s first line of defense against dangerous pathogens, damaged cells and irritants, as well as a crucial biological process for healing and recovery from injuries and infections. However, problems arise when the immune system remains activated all the time. Chronic inflammation is linked to many health issues, including cancer, cardiovascular disorders and autoimmune conditions, according to a 2024 article in Cells
A 2023 article published by the medical education platform
StatPearls notes that an anti-inflammatory diet is one of many interventions that help calm an overactive immune response. Two of the most popular such diets are the Mediterranean Diet and the Dietary Approaches to Stop Hypertension (DASH) Diet, which prioritize fruits and vegetables, whole grains, unsaturated fats and proteins sourced from legumes and lean meats. Inflammatory foods including highly processed products, high-fat dairy, refined grains and sugars, artificial sweeteners and industrial seed oils are significantly reduced or eliminated.
Staying well-hydrated and pairing carbohydrates with protein, fiber or fat help keep blood sugar steady—further reducing inflammatory stress, according to the Joslin Diabetes Center. An anti-inflammatory food protocol is best viewed as a long-term foundation, rather than a strict diet.
Elimination Diets
According to Maita, “People that have experienced trauma, infections or general inflammation may become more sensitive to food. Some individuals may even be sensitive to healthy whole foods. Identifying which foods are contributing to common symptoms can be challenging. This is where elimination diets can be helpful.”
An elimination diet is a short-term process that removes specific foods from the diet and then slowly adds them back in while observing changes in symptoms, according to a 2024 educational
udra/DepositPhotos.com
article published by StatPearls. These diets are commonly used to identify food intolerances or sensitivities and to manage conditions such as irritable bowel syndrome, migraines, allergic skin reactions and other inflammatory or digestive issues.
Most elimination diets focus on common food allergens including wheat, tree nuts, peanuts, animal milk, eggs, soy, fish and shellfish. “A functional medicine elimination diet may also include eliminating corn, all dairy and any artificial ingredients,” says Maita. The process typically begins with an elimination phase, during which these foods are fully removed. This can range from a few days to several weeks in more structured protocols. Even short eliminations can help people notice connections between what they eat and how they feel.
After the elimination period, foods are reintroduced one at a time. If symptoms return after adding a specific food back in, it may be contributing to the problem. Maita notes that the goal is not long-term restriction, but awareness—identifying which foods support health and which may need to be limited or avoided.
Elimination diets work best when they are time-limited and intentional. Staying on restrictive diets too long can lead to nutrient gaps or stress around food, which is why reintroduction and practitioner guidance are important. If symptoms do not improve, the information gained can help determine whether further testing is needed. Used thoughtfully, elimination diets are a practical and accessible tool within a food-first framework.
When To Seek Practitioner Support
According to Maita, an elimination diet can be both therapeutic and diagnostic. The response—or lack thereof—to dietary changes can help clarify whether food is playing a meaningful role in a person’s symptoms, while also informing next
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steps in care. Additional testing may be necessary to provide more individualized guidance. Maita points out that the interpretation of results is most effective when ordered and reviewed by a trained practitioner that can analyze the data within the context of the patient’s symptom history, diet, lifestyle and stress patterns.
Some of her patients experience a Herxheimer reaction involving a flu-like worsening of symptoms, constipation or extreme cravings. These changes are most often temporary and do not pose a serious risk to health, and she has strategies to prevent or eliminate these reactions. It is helpful to have a roadmap, along with tips for getting through the discomfort. When detox reactions hit, Maita recommends that patients slow down, rest, hydrate with lemon water and spend some time at the sauna or in an Epsom salt bath.
Healing Our Relationship to Food
A key goal of food-first approaches is maintaining a healthy relationship with food. Practitioners encourage their patients to celebrate the foods they can add to their diet, rather than mourn what has been taken away. This includes the rainbow of delicious produce options they can have on every plate, a rotating selection of proteins and even new ingredients such as venison or bison.
For some patients, elimination diets can open doors to unexpected favorite foods. Moore shares how one patient that discovered she had a sensitivity to salmon, which she loved, found cod—a new fish to enjoy. These experiences help broaden perspectives and reduce feelings of deprivation. Keeping food enjoyable means finding creative alternatives. For example, someone that cannot tolerate garlic bulbs may be able to infuse garlic into oil to capture flavor and nutrients without any associated symptoms.
Food is at the center of all sorts of celebrations and rituals, whether shared with friends and family, or enjoyed alone as an act of self-care. Moore coaches clients that are following an elimination diet to plan ahead for social settings. This may include reviewing a menu online for an upcoming restaurant outing; bringing a diet-compliant dish to a potluck dinner to be enjoyed and shared with others; or politely letting a party host know of any dietary restrictions well in advance of the event. “Most people want to cheer you on if you’re doing something for your health,” she says.
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Maita also cautions against setting unrealistic goals. “We are looking for progress, not perfection. You will never reach perfection—relax. Experiment with it,” she says, adding that she has seen patients succumb to orthorexia, a disordered obsession with healthy eating. She also notes that eating the same foods every day can induce or worsen sensitivities. Joyful variety, supportive relationships and flexibility are essential parts of healing.
Food-first approaches are ultimately about discovering what helps the body thrive. Elimination diets and anti-inflammatory protocols offer powerful tools for uncovering sensitivities, reducing inflammation and restoring balance. By focusing on small, sustainable changes, individuals can build a foundation for long-term wellness, vitality and resilience.
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.
Dr. Darlene Heath DC, CTT
AnyLabTestNow
Bringing Personalized, Affordable Lab Testing to Lancaster County
by Trella Dubetz
In a healthcare landscape where patients often face long waits, confusing insurance requirements and limited access to lab services, AnyLabTestNow (ALTN) stands out as a local solution for individuals and businesses seeking convenient, affordable and confidential lab testing. Located in The Shoppes at Bloomfield Village, the Lititz facility offers a broad range of services and has become an important part of the community’s health resources.
A Flexible, Direct-Access Lab Service
Unlike traditional lab services that require a doctor’s order or insurance, ALTN allows customers to walk in or schedule appointments for tests they select, often receiving results within 24 to 72 hours.
“Our direct-access clinical laboratory makes lab services simple and accessible for patients throughout the region. We offer over 8,000 lab-based tests and empower individuals to take control of their health through accessible diagnostic information,” explains Gretchen Cozart, nationally certified phlebotomy technician and manager of ALTN.
She continues, “A client can walk into our office without an order from their provider, wanting specific tests. We provide an order under our physician, which allows us to proceed with running the labs. We do not diagnose, but sometimes serve as medical matchmakers, offering suggestions to patients of physicians and medical professionals who may be aligned with a patient’s test results or symptoms, support-
ing informed and proactive health decisions. For example, if someone’s bloodwork reflects thyroid issues, Lyme disease, or fertility issues, we have a list of physicians who specialize in those areas.”
Services Tailored to Community Needs
ALTN offers blood testing and routine lab panels; preventive health and wellness testing; and hormone, vitamin, nutritional, allergy and food sensitivity testing. The location also provides testing for sexually transmitted diseases and sexually transmitted infections, employer and occupational testing, and mobile or in-home lab services.
Shaday Amaya, medical assistant on the ALTN team, manages the in-house production of serum tears–a treatment for individuals with dry eye syndrome. “Serum tears are made from a client’s own serum, which is preservative-free and can promote healing, relieve severe dry eyes and ocular surface disease,” remarks Cozart.
The business runs monthly specials listed on its website, along with in-office promotions. In March, ALTN is highlighting prenatal testing for expectant mothers, as well as testing designed to help identify conditions such as irritable bowel syndrome, celiac disease and Crohn’s disease.
A Growing Team and Local Partnerships
Owner Allison Kapalka, a certified holistic health practitioner and traditional naturopath, recently announced a partnership with Functional Therapy & Wellness, LLC, a Gordonville-based practice supporting wholebody healing through bodywork, hormone, nervous system, and fertility support. ALTN now provides all lab testing for the practice.
The business recently welcomed a new team member, Evelyn Garcia, a phlebotomist who also provides front-desk support. With Garcia’s addition, the team now includes six staff members, including medical assistants, phlebotomists and support personnel.
Photo courtesy of ALTN
Shaday Amaya, Evelyn Garcia, Gretchen Cozart and Allison Kapalka
Together, the lab team conducts specimen collection, assists customers in selecting appropriate tests, and ensures accuracy and confidentiality. Most visits take less than 15 minutes, allowing the lab to accommodate busy schedules. Staff members also educate customers about testing options, pricing and what to expect from their results.
A Consumer-Focused Approach
The growth of ALTN reflects its emphasis on convenience, confidentiality and customer education. Its flexible services and community-friendly pricing continue to attract residents navigating health care without insurance or extensive medical guidance.
For area residents, the lab offers a streamlined alternative to traditional testing. By putting control in the hands of consumers, ALTN fills a niche in the healthcare market while helping individuals stay informed and proactive about their health.
AnyLabTestNow is located at 235 Bloomfield Dr., Bldg. B, Ste. 111, in Lititz. For more information or to make an appointment, call 717-207-7604 or visit AnyLabTestNow.com. See ads, pages 34, 49 and 52.
Trella Dubetz is a trauma-informed bodyworker, holistic and Human Design practitioner, graphic designer and writer based in Lancaster and Huntingdon. She blends creativity with healing practices to support personal transformation. Connect with her at TrellaDubetz.com.
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Fiber’s Fun Side
Delicious Ways To Boost Daily Intake
by Maya Whitman
Studies consistently show that the vast majority of Americans fail to consume enough fiber in their diet, even though it has been shown to significantly reduce the risk of heart disease, diabetes, obesity and colorectal cancer. The Academy of Nutrition and Dietetics recommends that adults aim for 14 grams of fiber per 1,000 calories consumed, which is about 25 grams for women and 38 grams for men daily. Adequate fiber is indispensable for lowering inflammation and maintaining digestive, cardiovascular and metabolic health.
Many of us believe that fiber-rich foods are unappetizing and difficult to digest, when in fact, they can be versatile and enjoyable components of a well-rounded diet. “Across cultures, some of the most comforting and flavorful dishes are naturally high in fiber. These meals rely on legumes, vegetables and whole foods as their foundation, and have done so long before fiber became a
nutrition buzzword,” says Registered Dietitian Nutritionist Nichole Dandrea-Russert, author of The Fiber Effect and co-author of Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive.
Soluble and Insoluble Fibers
According to the Mayo Clinic, soluble fiber—which dissolves in water and forms a gel-like material in the stomach—slows digestion and increases feelings of fullness, helping us to control our weight and lower cholesterol and blood sugar levels. It is found in beans, oats, apples, bananas, avocados, citrus fruits and carrots. Insoluble fiber, which does not dissolve in water, helps to move material through the digestive system and adds bulk to stool, helping to prevent constipation and promote regularity. It is found in nuts, beans and vegetables such as cauliflower and potatoes. Most plants have a combination of soluble and insoluble fiber.
Boosting Our Daily Intake
Given all the wonderful fruits, vegetables, grains, seeds, nuts, beans and legumes available, adding fiber is easy, as well as an opportunity to play with flavors, colors and textures. For crunch, color and a refreshing taste, nothing beats a good slaw with shredded purple cabbage, carrots, green apples, turnip greens and spicy radishes.
Sushi roll-ups served with wild rice, avocado and baked sweet potato is a filling, complete meal. To satisfy our sweet tooth, fiber-rich Medjool dates filled with raw pistachios, creamy nut and seed butters or tangy goat cheese hit the spot.
“Fiber comes in a few different forms, and most plant foods contain a mix of them, so you don’t need to overthink it,” explains Sandra Turnbull, a registered dietician and owner of Midlife Nutrition and Coaching, in British Columbia, Canada. “You don’t need to track fiber types. Eating a variety of plant foods naturally gives you the mix your body needs.”
Turnbull points out the variety of textures associated with fiber, including the crunch of vegetables, the creaminess of beans and the chewiness of whole grains. For fiberrich snacking, her favorite options include popcorn, edamame pods and yogurt with berries. She also highlights the significance of prebiotic fiber, a dietary ally that nourishes beneficial gut bacteria and is found in onions, garlic, leeks, asparagus, bananas, oats and beans.
Dandrea-Russert recommends adding at least three plant-based colors into each meal, such as blueberries, banana and chia seeds into oatmeal; arugula, tomato and red onion in a sandwich; or sprouts, greens and shredded carrots into a wrap. To start the day, her “avocado toast salad” consists of mashed avocado on whole-grain sourdough, topped with arugula, matchstick radish, red onion, shaved ginger, fresh herbs, sprouts and microgreens, all drizzled with a squeeze of lemon. She favors a handful of nuts or toasted chickpeas as a healthier alternative to chips.
With fruits, Dandrea-Russert stresses the importance of consuming the skins,
particularly those of organic apples, kiwis and grapes, as they offer the benefits of insoluble fiber. In general, she prioritizes whole-food, minimally processed sources of fiber-rich foods, noting, “We’re not just consuming fiber in isolation; we’re benefiting from the full spectrum of compounds that work synergistically in the body.”
General Tips
According to Dandrea-Russert, mild bloating or gas is a normal initial response to consuming fiber and often indicates that beneficial gut bacteria are waking up and thriving. With consistency and patience, digestion typically becomes more comfortable and resilient.
Turnbull advocates for a gradual approach to increasing fiber intake, emphasizing the importance of chewing foods thoroughly and introducing one higher-fiber food at a time to allow the gut to adjust. “Fiber and fluids work best as a team,” she adds. “When people increase fiber without drinking enough, they’re more likely to run into trouble with bloating or constipation. Sip water regularly throughout the day, rather than chugging it all at once.” Incorporating foods with natural fluid content like soups, stews, smoothies or juicy fruits can also help.
Soaking dried beans for 12 to 24 hours and discarding the soaking water before cooking in fresh water can enhance digestibility. Adding a piece of kombu seaweed or spices like ginger, cumin, fennel, coriander seeds or bay leaf to the beans’ cooking water can help reduce gas-producing compounds while subtly enhancing the flavor. Drinking peppermint tea or chewing fresh rosemary leaves after meals can relax digestive muscles and alleviate discomfort.
Adding fiber to our diet is an opportunity to discover new culinary experiences and marvel at the amazing variety of nourishing options. Dandrea-Russert says, “Pausing to feel gratitude for the thousands of edible plants available to us with fiber as their foundation can shift how we relate to food.”
Maya Whitman is a frequent writer for Natural Awakenings.
LIME COCONUT CHIA PUDDING WITH CRUSHED ALMONDS
YIELD: 2 SERVINGS
¼ cup white (or black) chia seeds
2 Tbsp hemp seeds
1½ cups unsweetened plant-based milk
1 tsp lime zest
2 Tbsp lime juice
2 Tbsp maple syrup
¼ cup shredded unsweetened coconut
2 Tbsp crushed almonds
Add everything but the almonds to a medium-sized bowl or 16-ounce mason jar. Stir well so that the chia seeds are dispersed throughout the milk mixture.
Place in the refrigerator. After approximately 30 minutes, stir the mixture again and let it sit in the refrigerator for another 1 to 2 hours before serving.
When ready to serve, top with crushed almonds.
Recipe and photo courtesy of Nichole Dandrea-Russert of PurelyPlanted.com.
NOURISH AND THRIVE IMMUNE SUPPORT SOUP
Loaded with fiber, protein, iron, selenium and magnesium, this soup harnesses the natural power of plants in a deliciously wholesome way to help support the immune system through seasonal transitions. Fiber supports the health of the gut, where 70 to 80 percent of immune cells live; selenium has been shown to lower the risk of infections; and phytonutrient-rich veggies and spices fight inflammation.
YIELD: 4 SERVINGS
¾ cup thinly sliced leeks (white and light green parts only)
2 tsp mustard seeds
2 cloves garlic, minced
1-inch piece of ginger, peeled and minced
1 small head cauliflower, leaves removed, cut into 1-inch florets
2 tsp ground turmeric
1 Tbsp ground cumin
½ tsp salt (optional)
Ground black pepper to taste (optional)
3 cups low-sodium vegetable broth
1 cup canned light coconut milk
1½ cups home-cooked or 1 15-oz can chickpeas, drained
2 cups destemmed and chopped kale
¼ cup chopped
cilantro (optional)
1-2 dashes cayenne pepper (optional)
1-2 dashes smoked paprika (optional)
In a large stockpot over high heat, add the leeks and mustard seeds. Stir for 2 to 3 minutes, until the leeks are translucent.
Reduce the heat to medium and add the garlic, ginger, cauliflower, turmeric, cumin, salt and pepper. Sauté for 1 to 2 minutes, or until the spices are lightly toasted. Deglaze the pan with 2 to 3 tablespoons of water or vegetable broth as needed.
Add the 3 cups of vegetable broth. Raise the heat to bring the soup to a boil, then reduce the heat to a simmer. Cook until the cauliflower is tender, about 10 minutes.
Stir in the coconut milk, chickpeas and kale. Heat through until the kale is slightly wilted.
Add more salt and pepper to taste.
Divide among four bowls and serve with the cilantro, cayenne pepper and smoked paprika.
This soup can be stored in an airtight container in the refrigerator for up to five days or kept in the freezer for up to one month.
Substitutions: In place of leek, use onion or shallot. Use white beans or another legume of choice instead of chickpeas. Use a favorite leafy green in place of kale, such as spinach, mustard greens or bok choy. Instead of cilantro, use parsley or chives.
Recipe from the cookbook Powered by Plants: Nutrient-Loaded 30-Minute Meals to Help You Thrive by Food Revolution Network CEO Ocean Robbins and Nichole Dandrea-Russert, MS, RD, published by Hay House.
Courtesy of Nichole Dandrea-Russert
Angela MacNeil Photography
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The Reset We’re Really Craving
Two Intentional Ways to Travel for Detox, Nourishment and Renewal
by Shae Marcus
Detox-supportive travel no longer fits into a single category. Today, it exists along a spectrum—from wellness-forward hotels that weave nourishment and restorative therapies into a flexible stay to guided retreat programs that offer a more structured experience. Both approaches share the same intention: supporting the body through mindful food, therapeutic care and environments designed to restore balance.
The difference lies not in effectiveness, but in how much structure a traveler wants.
The Foundation: Food as Daily Medicine
Whether staying at a wellness-focused hotel or participating in a retreat, food remains the cornerstone of detox-supportive travel. Meals are typically organic, seasonal and minimally processed, designed to ease digestive load while supplying essential nutrients.
Guests often encounter vegetable-forward dishes, mineral-rich broths, fresh juices or gut-supportive meals prepared simply and eaten slowly. Without distraction or excess, food becomes informational—revealing how ingredients affect digestion, energy and mental clarity.
For many travelers, this shift alone brings noticeable changes: less bloating, steadier energy throughout the day and a renewed connection to hunger and fullness cues.
Path One: Wellness-Forward Hotels & Destinations
Flexibility, Autonomy and À La Carte Support
Wellness-forward hotels allow travelers to opt into detox-supportive practices while maintaining the freedom of traditional travel. These properties integrate nourishment and therapeutic care without requiring adherence to a fixed schedule or program.
Guests may choose from spa offerings such as infrared sauna, hydrotherapy, lymphatic drainage, abdominal massage or restorative bodywork, alongside menus designed to support digestion and metabolic balance. Time in nature, quiet spaces and thoughtful design further support nervous system regulation.
This approach appeals to travelers who value autonomy—those who want wellness woven into their stay, not structured around it.
Regions where this style of travel thrives include:
Italy and the Mediterranean, where slow meals, daily walking and simple cuisine naturally support digestive health
Mexico and Costa Rica, offering naturecentered properties with cleansing menus and spa circuits
North America, particularly California, Arizona and the Northeast, where hotels increasingly incorporate seasonal detox offerings and integrative spa services.
Path Two: Guided Detox & Food-Focused Retreats
Structure, Education and Support
Detox retreats offer a more guided experience. Meals, therapies and daily rhythms are curated within a defined schedule, often led by functional medicine practitioners, naturopaths, integrative nutritionists or traditional healing professionals.
In addition to food and spa therapies, retreats frequently include educational components—such as cooking demonstrations, nutrition talks or lifestyle workshops—designed to deepen understanding and support long-term integration.
For travelers who find clarity and comfort in structure, retreats provide containment, accountability and depth—without requiring ongoing decision-making.
Choosing the Right Path
Neither option is inherently better. The most supportive experience is the one that aligns with a traveler’s personality, health
needs and season of life. Some seek flexibility and exploration; others benefit from guidance and defined rhythms. Both paths can lead to meaningful, lasting insight.
In the end, detox-supportive travel isn’t defined by where one stays—but by how intentionally food, rest and care are woven into the journey. When those elements are in place, travel becomes not just restorative, but informative—offering clarity that continues long after the return home.
Self-care isn’t a luxury—it’s the foundation of a healthy, resilient life. When we choose travel experiences that nourish the body and calm the nervous system, we’re not escaping our lives; we’re learning how to care for ourselves more intentionally within them.
Shae Marcus, the founder of The 11:11 Experience, believes intentional pauses and meaningful travel remind us who we are when life slows, offering clarity, connection and space to begin again. For more information, visit The1111Experience.com.
Human Design
Living in Alignment With Your Authentic Blueprint
by Trella Dubetz
IGratefully serving Lancaster County and Berks County, Pennsylvania and the surrounding area.
Paid subscriptions available along with delivery of free-to-the-reader print magazines at hundreds of locations. Sign up on our website to receive our digital magazine delivered free to your inbox.
To promote your HEALTHY, NATURAL or GREEN business, service or event, please call 717-399-3187.
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n a culture that often emphasizes fixing, striving and self-improvement, Human Design offers a refreshingly different approach: understanding and honoring who people already are. Human Design (HD) is an experiential self-knowledge and coaching system that supports individuals in living as their most authentic selves, guided by their unique energetic and decision-making blueprint.
Often described as an “owner’s manual for life,” Human Design provides insight into how each person is naturally designed to make decisions, use energy, relate to others and move through the world with greater ease. By illuminating the psychological, physical, emotional and spiritual dimensions of an individual, HD helps people better understand themselves—not to change who they are, but to align more fully with their true nature.
A Synthesis of Ancient Wisdom and Modern Science
Human Design integrates several ancient wisdom traditions with contemporary scientific concepts. Its foundation draws from the Chinese I Ching, Judaic Kabbalah, tropical astrology and the Hindu chakra system, alongside modern fields such as genetics and quantum physics. These systems converge in the Human Design BodyGraph, a visual map generated using an individual’s birth data that reflects how their genetic makeup interacts with the energetic influences of the Earth and celestial bodies.
Central to Human Design is the idea that the body—not the mind—is designed to make reliable decisions. Each person has a unique decision-making strategy that, when honored, can reduce resistance and confusion while increasing clarity and self-trust. Over time, many people report a greater sense of ease as they learn to move with life rather than against it.
Origins of Human Design
Human Design emerged in January 1987 on the island of Ibiza, Spain, through Alan Robert Krakower, later known as Ra Uru Hu. During an intense eight-day mystical experience, Ra synthesized ancient systems and modern science into what became the Human Design System. He spent the next 25 years teaching and developing the system internationally. Since his passing in 2011, trained practitioners around the world continue to share this experiential system of self-discovery.
Image created by Trella Dubetz
Those that Benefit from Human Design
Human Design is not a medical or diagnostic modality. Instead, it serves individuals that feel disconnected, restless or out of alignment with their lives, as well as those drawn to self-inquiry, conscious living and personal growth. It often resonates with people that sense that conventional approaches no longer fit and are seeking a more sustainable way of being.
Clients may explore Human Design to gain insight into relationships, career paths, parenting styles or life transitions. Others are simply curious about their own patterns, strengths and challenges. Through experimentation, many discover increased self-acceptance, improved communication and a deeper trust in their own inner authority.
An Experiential and Energetic Process
While Human Design information is widely available online, the system is meant to be lived and experimented with, not merely studied. At its core, HD is an energetic and frequency-based modality best explored through one-on-one sessions with a practitioner.
The practitioner’s voice plays a key role in the integration process. Hearing one’s design spoken aloud supports the nervous system in absorbing and embodying the information. Rather than asking for belief, Human Design invites curiosity—encouraging individuals
to observe what happens when they make decisions and live according to their unique design.
Training and Scientific Context
There are no governing bodies overseeing Human Design practitioners. However, it is recommended to work with someone that has spent many years experimenting with their own BodyGraph and that has received training in Traditional Human Design or Quantum Human Design.
While there are no clinical studies validating Human Design as a therapeutic modality, aspects of its framework intersect with modern scientific discoveries. Ra Uru Hu taught that neutrinos carry informational influence and have mass decades before the physics community widely recognized it. In 2015, Takaaki Kajita and Arthur B. McDonald were awarded the 2015 Nobel Prize in Physics for proving that neutrinos indeed have mass. For many, the value of Human Design lies not in theory, but in lived experience.
Trella Dubetz is a Lancaster-based holistic and Human Design practitioner, certified in Traditional Human Design through the Australian College of Human Design and informed by Quantum Human Design. She supports individuals in reconnecting with their authentic selves through practical, embodied exploration of their unique design. For more information, call 717-468-7523 or visit TrellaDubetz.com. See listing, page 51.
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Stress-Free Fitness
The Role of the Nervous System in Exercise Recovery
by Marlaina Donato
High-intensity interval training (HIIT) can lower the risk of cardiovascular disease and cancer, stabilize blood sugar levels, improve body composition and combat depression, but, during times of stress, it can become counterproductive. Chronic stress triggers a steady release of hormones such as cortisol and epinephrine, keeping the sympathetic nervous system in overdrive.
Hitting the gym too hard or too often when we have too much on our plate disrupts the vagus nerve’s ability to shift gears and bring the body back into balance. This is when we might notice fat storage (particularly around the belly), an increased appetite, fatigue, systemic inflammation and lack of muscle gain.
“If you are working out hard and constantly stressed, you are basically fighting against yourself,” says Stephanie Mansour, a Today Show fitness contributor who also provides daily motivation on her fitness app, Step It Up With Steph. “During this time, your cortisol levels spike and make it harder for your body to use insulin properly, which slows down fat burning and even breaks down the muscle that you have been working so hard to gain.”
Feeling wired but tired, experiencing mood swings and getting sick more often are signs that it might be time to dial things back and focus more on recovery. To initiate a parasympathetic response—the other branch of the autonomic nervous system that helps the body reset—it might be a good time to
consider alternative forms of exercise and a diet rich in nourishing foods. Stanford Lifestyle Medicine recommends moderate cardio exercises such as walking, swimming, cycling or light jogging, along with restorative practices like yoga, breathwork, tai chi and Pilates.
Move To Reset and Rest To Recharge
Cindy Brauer, the founder of Mojo Fitness, in Berwyn, Pennsylvania, advocates for a combination of rhythmic flow exercises, followed by intentional cooldowns to activate the parasympathetic system and strengthen vagal integrity.
“Different movement styles speak different languages to the nervous system,” she explains. “Our HIIT-based dance fitness techniques provide a powerful sympathetic challenge. We use creative, ever-changing movement patterns that intentionally elevate heart rate, engage the lungs and stimulate the brain, helping trigger the release of brain-derived neurotrophic factor (BDNF), a crucial protein that supports brain health, learning and adaptability.”
At the end of each class, Brauer leads participants through a series of extensive stretches, balance exercises and breathing techniques. She emphasizes the importance of consistent routines that strike a balance between predictability and flexibility, enabling the nervous system to feel secure while preserving its capacity for movement.
For nervous system regulation, Mansour recommends a combination of HIIT and yoga or stretching, acknowledging that individual needs may vary at different times. “When balanced, both types of modalities can sustain energy levels throughout the day and facilitate relaxation and unwinding at night, creating a workout system that works best for you.”
In addition to switching up routines, complementary strategies include saunas, cold plunges for vagal tone enhancement and somatic therapies such as myofascial release. Resting without external stimuli like smartphone scrolling can have
far-reaching benefits, too. “I encourage my clients to prioritize sleep,” says Mansour. She recommends aiming for seven to nine hours of slumber per night. To enhance sleep quality and counteract stress, she suggests incorporating a few minutes of meditation, outdoor walks or five minutes of stretching every day.
Food Factors
A 2024 study published in the journal Nutrients underscores the pivotal role of nutrition in post-exercise recovery. It emphasizes the significance of consuming adequate nutrients to replenish glycogen stores, repair muscle tissue, lower inflammation and bolster the immune system. Supporting a healthy microbiome by eating prebiotic-rich foods like oats, apples and flaxseeds can enhance nutrient absorption and aid recovery, especially after exercise. Anti-inflammatory foods rich in healthy fats, including walnuts, eggs, omega-3-rich fish and avocados, will help balance the nervous system.
Brauer highlights the importance of consuming healthy carbs, which support the production of serotonin, a neurotransmitter and hormone that regulates happiness and calmness. Her other recommendations include staying hydrated, getting enough minerals (particularly magnesium and potassium) and practicing mindfulness. “Slowing down at mealtime, chewing fully and eating without constant distractions sends a powerful signal to the vagus nerve that it’s safe to rest and digest,” she adds.
Mansour’s go-to recovery foods include salmon and colorful fruits and veggies that are naturally packed with vitamins and antioxidants. She also reminds us to maintain stable blood sugar levels by eating protein every few hours to prevent sugar cravings or other uncomfortable symptoms of low or high sugar such as fatigue, dizziness, irritability, headaches and weakness.
Marlaina Donato is an author, artist and musician. Connect at WildflowersAnd WoodSmoke.com.
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are interpreted with a focus on optimizing health, rather than merely adhering to the normal range.
According to Maita, another limitation of conventional lab tests is that they solely indicate the presence of nutrients in the bloodstream without providing insight into the body’s actual absorption or utilization of those nutrients. “Just because you’re eating healthy does not mean that food is being digested, absorbed and assimilated. A lot of blocks can happen along the way,” she explains, adding that functional lab testing adds more detail to help clarify what is really going on in the body.
Common Functional Testing
Stool Test for Gut and Immune Function: A stool test examines the presence and absence of microorganisms to gain a better understanding of the gut microbiome within the body. In addition to taking a census of the various beneficial bacteria, this test also assesses the presence or absence of specific digestive enzymes, parasites, worms, yeast or inflammation markers. In Maita’s practice, this test allows her team to provide personalized, precision medical care to address microbiome imbalances and immunological stressors.
Food Sensitivity Testing: These tests are designed to assess the immune system’s reaction to specific foods or food additives. The Mediator Release Test (MRT), used by Simmons, “looks at all of the specific white blood cells in the body and how they respond to a specific food,” she explains. Unlike allergy tests that detect immediate reactions, the MRT identifies delayed immune responses that may cause bloating, fatigue, headaches, joint pain, skin issues or other chronic symptoms. According to Simmons, the results guide personalized dietary modifications to reduce inflammation and enhance overall wellness.
Maita notes, “Food sensitivity testing is sometimes helpful for people who can’t tell what their trigger foods are by just doing an elimination diet. I like to use the Vibrant Wellness test. It will show them if they’ve made antibodies to food, which suggests how well they might do when they remove those foods.”
Functional Nutrient Test: While conventional testing measures the presence of nutrients in the bloodstream, an intracellular blood test—also known as micronutrient testing or functional nutrient testing—measures nutrient levels within red and white blood cells, thus determining whether nutrients are being properly absorbed and utilized by the body.
“A lot of people are taking supplements, but their GI [gastrointestinal system] isn’t absorbing any of it,” Simmons points out, highlighting how functional testing can uncover hidden inefficiencies that standard blood tests and supplementation alone might miss. Citing the trending supplement CoQ10 as an example, she notes that a functional nutrient test may suggest that a patient should take a different form of the supplement for better absorption.
Dried Urine Test for Comprehensive Hormones (DUTCH):
This test provides a comprehensive analysis of adrenal and sex hormone function. Unlike conventional cortisol tests, the DUTCH measures levels four times throughout the day and
evaluates cortisol metabolites to explain how the body produces, converts and eliminates cortisol each day.
The DUTCH is also invaluable as a way of mapping the body’s ability to process estrogen. “This is critical because symptoms often attributed to estrogen dominance— such as breast tenderness, irritability, premenstrual syndrome and sub-fertility—are frequently caused, not by excess estrogen itself, but by metabolite buildup or impaired clearance pathways, in which case specialized diindolylmethane (DIM) supplements would be prescribed to support estrogen metabolism,” Simmons explains. “This illustrates why the professional interpretation of DUTCH testing is essential: because it shows whether a hormone imbalance is truly about excess, impaired metabolism or faulty elimination, allowing interventions to be tailored accurately, rather than relying on generalized supplement advice.”
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring our understanding of health.
Precision Wellness
Yvonne Godin, MJ, BSN, RN
Where New Growth Begins
Planting the Seeds of Your Next Season
by Diane Lauer Hallman
Spring arrives quietly at first. The light shifts. The air softens. Beneath the surface, something stirs.
In nature, spring is not rushed. Seeds are planted in prepared soil, nourished consistently and trusted to emerge in their own time. Growth unfolds through rhythm, patience and care—not force.
For many women, especially in midlife, spring becomes more than a season. It serves as an invitation to pause, reassess and intentionally plant the seeds for what comes next. Rather than pushing harder or doing more, this season can offer an op-
portunity to focus on nourishment—supporting what is already present and ready to grow.
Preparing the Soil: Creating Space for Renewal
Before seeds are planted, soil must be tended. Old roots are cleared, nutrients restored and the ground softened so new life can take hold. Personal growth works the same way.
Many women enter a new season carrying emotional residue from years of caregiving, professional demands and unspoken expectations. Burnout, chronic stress and
quiet disconnection often signal the need for attention rather than judgment.
Nourishment begins with awareness. Slowing down creates space to ask what feels depleted, what feels alive and what is ready to be released. This may look like simplifying commitments, calming the nervous system or allowing rest without guilt. These practices are not indulgent; they are prerequisites for sustainable growth.
When the body feels supported, the mind becomes clearer and creativity naturally returns.
Nourishing Potential Through Whole-Person Care
Every seed holds potential, but growth depends on the environment surrounding it. Nourishment works best when it supports the whole self: body, mind, emotions and spirit.
jarih/DepositPhotos.com
Physical nourishment includes restorative sleep, gentle movement, hydration and foods that support energy. Emotional nourishment allows feelings to move through us rather than being stored as tension. Mentally, it involves noticing habitual thought patterns and choosing those that encourage possibility rather than limitation.
Spiritual nourishment, whether through time in nature, prayer, meditation or quiet reflection, reconnects us to meaning beyond productivity. When nourishment becomes a daily practice rather than a oncein-a-while reset, energy begins to return.
Recognizing Opportunity and Alignment
Opportunities rarely announce themselves loudly. More often, they appear as subtle nudges—an idea that won’t let go, a conversation that lingers, a sense that something new is possible. An abundance mindset helps create space for these moments to be recognized. This perspective does not ignore reality or challenges; instead, it allows growth to coexist with uncertainty. Shifting attention
from “What could go wrong?” to “What could unfold?” opens creative pathways that were previously invisible.
Midlife often brings clarity—not because life becomes easier, but because experience deepens perspective. This clarity invites reflection on what feels aligned now, rather than continuing to follow old expectations or external timelines.
Alignment may involve redefining success, changing roles, simplifying schedules or choosing work that supports well-being instead of eroding it. There is no single right pathway—only one that reflects current values, energy and capacity.
Restoring Energy and Emotional Resilience
Energy extends beyond physical stamina to include emotional and mental capacity. Chronic stress drains energy quietly, often without immediate awareness. Common energy leaks include overcommitment,
constant digital stimulation, unresolved emotions and persistent self-criticism.
Rest is not passive; it is regenerative. Practices such as breathwork, time outdoors, somatic awareness and intentional pauses help recalibrate the nervous system. When energy is restored, motivation and creativity re-emerge.
Research also shows that happiness and emotional resilience are supported by simple, accessible practices. Movement, laughter, connection and mindful presence stimulate natural brain chemistry that supports well-being. Joy does not require dramatic change; it grows through brief moments of awareness and appreciation woven into daily life.
Flourishing Forward
Flourishing is cyclical. Growth follows rest, and expression follows reflection. Spring reminds us that emergence does not require force.
As this season unfolds, the invitation is to consider not only what is being cultivated, but how it feels to grow it. Nourishment builds resilience. Alignment brings clarity. Presence supports peace.
The next season does not require reinvention—it requires intention.
When nourishment is prioritized, flourishing becomes inevitable.
Diane Lauer Hallman is a wellness guide and author who supports women in midlife through mindfulness, self-discovery and intentional living. Her work focuses on reconnecting mind, body and inner wisdom to cultivate sustainable vitality and aligned growth. Connect with her at SimpleSystems ForThriving.com. See ad, page 49.
To read a longer version of this article, visit TinyURL.com/3dhc8ad9 or scan the QR code.
SUFFERING from the Minute
The Hydration Habit
Helping Kids Thrive With Every Sip
by Christina Connors
Hydration is one of the most overlooked pillars of children’s health, even though it affects nearly every aspect of how they think, feel and function. Because kids have a higher percentage of total body water, approximately 65 to 80 percent, even slight dehydration can ripple through their day in ways both subtle and significant. The American Academy of Pediatrics recommends four cups of fluids daily for 1-to-3-year-olds, five cups for 4-to-8-year-olds and seven to eight cups for older children. Plain water is the best choice.
Hydration Hurdles
Kids face unique physiological challenges when it comes to staying hydrated. A 2025 systematic literature review in Children revealed that youngsters are frequently dehydrated. About 81 percent of the studies reported dehydration among child athletes, while 69 percent of the studies
observed dehydration in non-athletic children, as well.
“In adults, a loss of 2 percent body weight in fluids has adverse effects, but in children, those negative effects are thought to occur at only a 1 percent loss,” explains Heather Mangieri, a registered dietitian nutritionist and author of Fueling Young Athletes: Essential Foods and Fluids for Game Day—and Every Day. Kids don’t always recognize when they’re thirsty. The youngest are especially susceptible to dehydration because they cannot independently communicate their thirst to caregivers or access fluids. School restrictions on bathroom breaks, limited water access and distractions all contribute to children falling behind on fluids.
Hidden Impacts on Brain and Body
“Research has shown that dehydration
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negatively impacts cognitive performance, particularly in the areas of attention, memory and focus,” says Mangieri. “When kids struggle to concentrate and process information, that can lead to learning challenges.”
A 2019 study published in The Journal of Nutrition involving 9-to-11-year-old participants demonstrated that four days of increased water intake led to improvements in working memory and cognitive flexibility—the mental ability to shift perspectives, adapt thinking and change strategies in response to new information or changing demands.
Yet signs of dehydration often go unnoticed. “Noticeable thirst is one sign, but other signs are vague and often missed,” explains Mangieri. “Less obvious signs are headache and lightheadedness, irritability, nausea, difficulty paying attention, weakness and fatigue.” She recommends monitoring urine color: pale yellow indicates good hydration, while dark yellow signals dehydration.
Adopting Lasting Practices
Small, consistent strategies can transform
a child’s hydration status, and with it, their daily resilience. Start the day with water before breakfast. After hours of sleep, children wake naturally dehydrated. Create “siptime” moments at predictable transitions, including when they return home from school, before homework and before bed.
“One of the best ways parents can help promote healthy drinking habits from a young age is by modeling the behavior themselves,” Mangieri counsels. “When kids see their parents filling up their water bottle, carrying it around and drinking from it, they are more likely to develop that habit, too.”
She also recommends letting kids choose and decorate their reusable water bottle. Because drinking out of a straw tends to increase the amount of water consumed without even realizing it, choosing a water bottle with a straw can help. Other fun ideas include colorful twisty straws, ice cube trays in fun shapes and adding juice from defrosted frozen berries for natural flavoring.
Hydrating foods are integral to good hydration. This includes fruits and vegetables with high water content such as cucumbers, watermelon, celery and tomatoes. “For kids that don’t care for plain fruit, it can be added to oatmeal or yogurt, or pureed and frozen into popsicles, or blended into a smoothie,” Mangieri suggests. “Soups and stews are also great options for picky eaters.”
Added Needs for Active Kids
With sports drinks marketed aggressively to young athletes, many parents wonder whether electrolytes are truly necessary. Mangieri clarifies, “Children that eat a well-balanced diet and drink adequate fluids can most often get all of the nutrients they need without the use of electrolyte-replacement beverages.”
She notes that children participating in exhaustive exercise for more than an hour, especially in hot, humid weather, may benefit from electrolyte beverages. However,
she explains, “Even active kids that sweat a lot can replace their losses without using an electrolyte drink. Since sodium is the main electrolyte lost in sweat, eating sodium-containing foods before and after activity, along with drinking water, can help replace what was lost in sweat.”
The Power of Small Changes
Hydration is foundational self-care supported by simple strategies: a reusable bottle, a morning routine, hydrating foods and consistent encouragement. These tools sharpen focus, stabilize mood, fuel energy and support growing bodies. Start this week with one change: a new, coollooking water bottle, a morning hydration ritual or cucumber-and-mint-infused water in the fridge. Watch what unfolds when their bodies get what they need, sip by steady sip.
Christina Connors is a writer, keynote singer and workshop facilitator. Learn more at ChristinaConnors.com.
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Pet Reactions to Food
How To Ease Their Discomfort
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Persistent itching, recurrent ear infections, digestive upset and dull coats are common in pets and often indicate a food reaction. Distinguishing food allergies from sensitivities can be confusing because their symptoms often overlap. However, understanding the difference is essential to arrive at an accurate diagnosis, effective dietary strategies and better longterm outcomes.
Food allergies occur when the immune system misidentifies a normally harmless food as a threat and triggers an inflammatory response. According to a 2023 article published in the Journal of the American Veterinary Medical Association, when the
immune system’s tolerance to food breaks down, the response involves either antibodies or immune cells like T-cells. Common symptoms include persistent itching, recurrent skin or ear infections, vomiting, diarrhea or a combination of skin and tummy symptoms. Over time, even small amounts of the offending ingredient can provoke noticeable reactions.
Food sensitivities, also referred to as food intolerances, differ from food allergies because they do not involve antibodies or immune cells. Instead, food intolerance arises when foods overwhelm the pet’s digestive capacity, its metabolism or its normal gastrointestinal function. Common symptoms
Chendongshan/Shutterstock
include intermittent diarrhea, gas, vomiting, variable itching and changes in energy or behavior, with reactions often appearing hours or days after the food was eaten.
Although food allergies and food sensitivities can exhibit similar skin and gastrointestinal signs, veterinarians differentiate between them based on reaction patterns, dose sensitivity, timing and response to dietary intervention, rather than relying solely on symptoms.
Dietary Triggers and the Role of Elimination Diets
Food allergies are most often caused by specific proteins. A 2016 study published in BMC Veterinary Research indicates that the most prevalent allergens in dogs include beef, dairy, chicken, wheat and lamb; while in cats, beef, fish and chicken are most frequently implicated. Food sensitivities, on the other hand, are usually related to how the pet’s body handles certain ingredients. These reactions may occur when foods are highly processed, contain additives or are difficult for the pet to digest, rather than being caused by the immune system.
The most reliable way to identify the problematic food is through an elimination diet, followed by gradual reintroduction of ingredients. During the elimination phase, pets are fed a simplified diet with ingredients they have rarely or never eaten. All treats, flavored medications, supplements and table foods are removed during this process. This phase typically lasts eight to 12 weeks, although chronically affected pets may require a longer duration. Signs like itching, vomiting, diarrhea or ear problems are meticulously monitored. Once symptoms improve or stabilize, individual ingredients are slowly reintroduced one at a time, with several days separating each addition. If symptoms return after a specific ingredient has been reintroduced, that food is identified as the trigger.
A 1994 study published in the Australian Veterinary Journal demonstrates that an elimination diet can lead to improvements, and the recurrence of symptoms confirms food-related reactions. This method also
helps veterinarians determine whether the reaction is more consistent with a genuine allergy or a non-immune sensitivity, thus guiding long-term dietary management.
Supporting Healing
From the Inside Out
Dr. Peter Dobias, a conventional and integrative veterinarian, emphasizes that food sensitivities and food allergies should be viewed as expressions of deeper systemic imbalances rather than isolated dietary shortcomings. He explains that regardless of whether a pet develops a sensitivity or an allergy, the underlying contributors frequently overlap. These include genetic predisposition, toxin accumulation, nutrient deficiencies, gut dysbiosis (imbalance), chronic stress and limited dietary diversity during early development.
Dobias treats both allergies and sensitivities with foundational restoration rather than symptom suppression. His approach includes feeding species-appropriate, minimally processed whole foods; providing essential nutrients like omega-3 fatty acids, probiotics, vitamins and minerals; supporting liver detoxification; and maintaining spinal and structural health. While allergies often appear more acutely and require immediate management, he stresses that addressing underlying imbalances benefits both conditions.
“Allergies are a signal that the body’s systems and metabolism need support, not just that a single food needs to be eliminated,” Dobias asserts. This perspective helps explain why quick dietary fixes often fail. Removing a single ingredient without addressing digestive capacity, detoxification or inflammation may temporarily reduce symptoms, but it does not resolve the conditions that allowed reactivity to develop. Effective dietary intervention therefore requires structure, patience and a broader understanding of how food interacts with the whole system.
Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Ravinder Nagpal, MSc, Ph.D., an associate professor specializing in nutrition and the microbiome at Florida State University (FSU), helms The Gut Biome Lab, a research team that studies the role of nutrition in maintaining gut health and preventing or treating chronic disease. He serves on the editorial teams of several peer-reviewed medical journals, most notably as editor-in-chief of Gut Microbiome and Health and associate editor of Frontiers in Microbiomes and Frontiers in Nutrition.
Nagpal’s research is supported by numerous governmental agencies, commodity boards and industry associations, including the
U.S. Department of Agriculture, Florida Department of Health, Infectious Diseases Society of America, U.S. Environmental Protection Agency, National Institutes of Health, The Institute for Successful Longevity at FSU, Academy of Nutrition and Dietetics, The Almond Board of California and The Peanut Institute.
How do you define the gut microbiome, and why is it important?
The gut microbiome is a very dense, complex community of various bacteria, fungi and protozoa that live in our gut during our entire life span. We are born with a very simple microbiome. As we age, environmental exposures come into play. By the time we are 2 or 3 years of age, our microbiome starts becoming very rich, with over 1,000 species of bacteria and fungi that impact our overall health by helping us to digest food, maintain good metabolism and regulate our intercellular immune system.
How can we determine if we have a healthy microbiome?
The microbiome is very personalized. It varies from person to person, and within a person, the microbiome varies during the life span, depending on the diet, lifestyle habits, travel, medications, etc. There is no gold standard, universal definition of a healthy microbiome. It is the one you carry when you are feeling healthy and fine. However, there are a few specific bacterial species that are known to be beneficial for everyone and some species that are known to be pathogenic for most or all.
When we do our research studies, we collect fecal samples from each subject and scan their entire microbial community. We identify the ratio of beneficial bacteria over opportunistic or pathogenic bacteria, noting any toxigenic or potentially pathogenic bacteria that are out of proportion, which would indicate a bad or unhealthy, misbalanced microbiome known as dysbiosis.
How can we maintain a healthy gut microbiome?
Many factors contribute to a good microbiome, including exercise,
Courtesy of Ravinder Nagpal
good sleep habits and a stress-free routine, but the most important factor is the food that we eat. We have thousands of species of bacteria, and each of those species has their own food preferences. The majority of the diet should be plant-based, including a diversity of fruits, vegetables, salads, minimally processed grains, legumes, nuts and seeds.
Avoid overeating and stay away from ultra-processed foods. Prioritize a nutrient-rich rather than calorie-rich diet. Make sure to consume an organic diet that is free from chemicals, additives, emulsifiers, pesticides and antibiotics. Variety is super important. Eat different foods from all the food groups daily. Different types of fiber support different types of beneficial bacteria, so we need to make sure that our diet is diverse.
Do you recommend taking probiotic or prebiotic supplements?
As long as someone is healthy, they don’t really need probiotic supplements. You already carry your own beneficial probiotics; just nurture them by eating a healthy diet. Probiotics in the U.S. are sold as food supplements, which means that they are not required to be clinically tested and validated, so we may not know if they are actually going to be really effective. Prebiotics, defined as food components like fiber and resistant starches, as well as fermented foods and vegetables, are more effective than commercial probiotic supplements because they feed the indigenous population of beneficial and commensal [neither harmful nor beneficial] bacteria.
What discoveries have you recently made in The Gut Biome Lab?
For decades, Alzheimer’s disease and related dementias were believed to originate exclusively within the brain, driven by the impaired functioning of neurons and proteins, as well as plaque buildup. However, our recent research has revealed that older adults with mild cognitive impairment who are at risk for Alzheimer’s harbor a distinct gut microbiome compared to healthy individuals, indicating that gut health could be both a marker and a modifiable risk factor in disease progression. This discovery may facilitate novel avenues for prevention and management, including dietary and lifestyle changes to restore microbiome homeostasis to support neurocognitive health.
Our research has also discovered that obesity can heighten a predisposition to cognitive decline via alterations in gut-microbiomebrain signaling, a mechanism that has been largely under-explored in aging populations. This highlights the gut-muscle-brain axis as a modifiable target to enhance cognitive health in aging populations.
Sandra Yeyati is national editor of Natural Awakenings.
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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.
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.
Wednesday, March 4
Cooking Class: The Sweet Side of Sourdough – 6-8pm. Ages 16+. Discover how your sourdough starter can do so much more than bake bread. Learn to transform sourdough into rich, tender pastries and baked sweets that highlight depth, flavor, and texture plus tips for maintaining a happy, healthy starter at home. BYOB. $100pp. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Friday, March 6
Cooking Class: Cozy Korean Table –6-8pm. Ages 16+. Immerse yourself in the comforting flavors of Korean home cooking with Chef Cat Alwine. In this handson class, you will explore the warmth and balance that define Korea’s most beloved dishes. BYOB. $100pp. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Saturday, March 7
EmbodyHER Wellness Day Retreat –9am-4pm. 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. Visit the website to learn more: EmbodymentWellness.com.
Parent and Child Cooking Class: Taco Fiesta – 10am-12pm. Ages 5+. Join Chef Gwen Eberly in this lively hands-on class where parents and kids will team up to create a colorful taco spread packed with fresh ingredients, bold flavors and plenty of creativity. $85pp. Register online. Zest Cooking
Spring Equinox Gentle Yoga and Meditation Series – 7-8:15pm (also held on March 18 and 25). Align with the natural rhythms of spring through gentle movement, guided reflection, and intuitive meditation. Sliding price scale. West End Yoga, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYoga Studio.com.
Friday, March 13
Cooking Class: Modern Middle Eastern –6-8pm. Ages 16+. Dive into vibrant, flavorful dishes inspired by Ottolenghi’s Mediterranean and Middle Eastern influences. Chef Helen Chudakova-Sanya will guide you through creating colorful, vegetableforward meals that celebrate bold spices, fresh ingredients and unforgettable flavors. $100pp. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-4358890. ZestChef.com.
Sound Bath – 6-7:30pm. Every 2nd Friday. 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.
Greater Reading Area Dance Exchange (GRADE) Festival – thru 3/15. Friday/Saturday 7:30pm (Sunday 4pm). JCWK Dance Lab presents a three-day celebration highlighting dance as a pathway to mental, physical and community wellness. Celebrating America’s 250th anniversary, this first-ofits-kind Berks County event features diverse adult performance groups and styles from ballet to bachata. $25 general; $20 seniors/ students; $60 three-day pass. Alvernia University Francis Hall Theatre, 401 Zygmunta Ln, Reading. JSWKDanceLab.org.
Saturday, March 14
Community Wellness Fair – 9am-1pm. A Community Impact Walk kicks off the day with fun and fitness. From 10am-1pm, wellness vendors and exhibitors provide information, samples, and resources on physical, mental, and emotional well-being including live demonstrations, door prizes,
and interactive activities. Free. Boyertown Senior High School, 264 N Monroe St, Boyertown. BoyertownWellness.org.
Community Seed & Plant Swap – 10am–2pm. Celebrate Spring at this free community seed swap. Share or receive seeds, seedlings, garden tools and eco-focused resources. Beginners welcome; gardening guidance available. Seed donations may also be mailed. GoggleWorks Gardens, 201 Washington St., Reading. GoggleWorks.org.
Greater Reading Area Dance Exchange (GRADE) Festival – 7:30pm. See March 13 listing for details.
Sunday, March 15
Greater Reading Area Dance Exchange (GRADE) Festival – 4pm. See March 13 listing for details.
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.
Wednesday, March 18
Spring Equinox Gentle Yoga and Meditation Series – 7-8:15pm. See 3/11 listing for details.
Friday, March 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.
Spring Equinox Celebration with Singing/ Drum Circle and Sound Meditation – 6:30–8:30pm. Celebrate the coming of spring with Jen Lobo Rose of Resonate You in a singing and drumming circle followed by a soothing sound meditation. Enjoy vocal play, gentle movement, easy-to-access mantra-style songs and rhythms. First-timers welcome. $44. The Yoga Place, 9 Hahnstown Rd, Ephrata. Register: TheYogaPlaceInEphrata.com.
Saturday, March 21
Feldenkrais Workshop: Dynamic Sitting in a Chair –1-4pm. Discover how to sit comfortably and efficiently, reducing stiff and tired muscles at work or play. Learn to connect your vertebrae to upper and lower body motions, find skeletal support, avoid unnecessary muscular effort, and prevent overuse injuries. $50 pre-registration/$60 (after 3/14). Improving Through Movement, held at Susquehanna Dance Center, 120 College Ave, Mountville. Pre-registration reqeuested: Donna_Bervinchak@yahoo. com. FeldenkraisBlog.net.
Sunday, March 22
Simple Path to Renewal and Emotional Freedom – 3-4:30pm. A 90 minute, soulcentered workshop using the S.I.M.P.L.E. System to release emotional weight, calm the nervous system, reconnect inner wisdom, gain clarity, and step into renewal. $40. S.I.M.P.L.E. Systems for Thriving at The Yoga Place, 9 Hahnstown Rd, Ephrata. 717336-5299. TheYogaPlaceInEphrata.com.
Wednesday, March 25
Spring Equinox Gentle Yoga and Meditation Series – 7-8:15pm. See 3/11 listing for details.
Saturday, March 28
Kids and Teens Cooking Club: Easter Brunch – 10am-12pm. Ages 7-15 (drop off class). Celebrate the flavors of spring in this fun and festive Easter Brunch class with Chef Gwen Eberly. Young chefs will learn essential cooking and baking skills while preparing a cheerful, brunch perfect for sharing with family. $85pp. Register online. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.
Plan Ahead
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.
Saturday, April 11
Greater Wellness Holistics Expo 9am-4pm.
Reconnect, Rebalance, Reignite. Free giveaways, Kids Corner, lectures and workshops. $10 Cash at the door. Lebanon Valley Expo Center, 80 Rocherty Rd, Lebanon. GreaterWellnessHolistics.com
Wednesday, April 15
Cancer Support Writing Workshop –Wednesdays on Zoom through 6/3. A gentle, supportive space to awaken creativity in an atmosphere of compassion and trust. For cancer patients and caregivers. Sharing optional; no experience needed. Register via Penn Medicine/LGH at 717-544-4636 or LGHealth.org. Mid-session joiners welcome. Info: Write From the Heart, 717-393-4713, WriteFromTheHeart.us.
The soul speaks its truth only under quiet, inviting, and trustworthy conditions. —Parker J. Palme
Sunday, April 19
Homefields Open Farm 11am-3pm.
Drop-in or stay all day. Guests are encouraged to bring blankets and picnics and are invited to participate in two 30-minute tours of the organic CSA farm; a walking tour of farm to learn about regenerative methods and soil health and a greenhouse tour demonstrating tools and seeding. Tour times 11:30am, 12:30pm, 1:30pm and 2:30pm. Water and meadow tea provided. Koshary Station will be selling food throughout the day. Free.
Presented by Touchstone Foundation to support youth mental wellness. Enjoy interactive food and beverage stations engaging all five senses, plus a live auction and program. Proceeds benefit local mental health access, education, and prevention initiatives across the region.
Get your tickets early: Touchstone Foundation.org/feast-of-the-senses.
Held at Excelsior, 125 East King St, Lancaster.
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.
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
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
Sundays
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.
Svaroopa Yoga with Sarita – 12-1:30pm. 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.
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.
Home delivery magazine subscription: 6 issues: $18 / 12 issues: $30 / 24 issues: $50 Covers postage and handling.
Visit our websites to subscribe NALancaster.com | NABerks.com or call 717-399-3187 Or read our FREE DIGITAL issue online.
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.
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
Moderate Vinyasa Flow Yoga – 8:309:30am. Best for people with some yoga experience. A steady, breath-led flow that builds strength, balance, and mobility over the course of the month. Each week gently progresses allowing students to grow in confidence and familiarity with the sequence. $13. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717940-9338. HoldingSpaceYoga.com.
Weekly Sun Salutation – 9-10am. Join Aranyani for these intentional yoga practices that explore flexibilities, hip opening postures, mudras, mantras and meditation. $15. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.
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. 717617-2128.
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.
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.
Wednesdays
Svaroopa Yoga with Sarita – 9:30-11am. See Sunday listing for details.
Chair Yoga at Willow Yoga – 11-11:45am. See Monday listing for details.
Feldenkrais, Awareness Through Movement Class – 11am-12pm. Learn to build
| NABerks.com
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. Feldenkrais Blog.net.
Warm Yin and Crystal Sound Bowls –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, Wyomissing. For information, call 484755-5705. 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
Gentle Vinyasa Flow Yoga – 9:30-10:30am. Start your day with mindful movement that awakens the body and steadies the mind. This class combines gentle stretches, strengthening postures, and breath awareness to build energy, improve posture, and create balance. Suitable for all levels. $13. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717-940-9338. HoldingSpaceYoga.com.
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.
Yoga for You – 5:30-6:45pm. No experience necessary. Mindful, gentle practice to bring everyone to the experience of yoga by meeting you where you are each week. By donation, $10 suggested. 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 knowledge of yoga to gain a stronger foundation for your practice. Room heated to 90 degrees. $18. Bldg7 Yoga, 220 N Park Rd #7, Wyomissing. 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.
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 – 10:30am-4pm. 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-3pm. 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 – 8-9am. See Tuesday listing for details.
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 33.
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 32.
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 39.
THE SPA AT WILLOW POND
1487 Old Lancaster Pike
Sinking Spring 610-507-9004
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 31.
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.
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 22.
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 4.
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 15.
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 43.
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 32.
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 39.
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 19.
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
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 7.
PRESENTED BY PRESENTED BY Laura Adamo Licensed Funeral Director and Green Burial expert in Berks County.
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 11.
Farm/Farmers Markets
HOMEFIELDS
JUNE 20TH, 2024 Come learn about green burial Come learn about green burial options for natural interment. options for natural interment.
575 St. Bernardine St, Reading, PA 19607
SCAN OR CALL SCAN OR CALL TO RSVP TO RSVP
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 15.
150 Letort Rd • Millersville 717-572-2719
717-207-7604
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 34.
Discover how you or your loved ones
Discover how you or your loved ones can be laid to rest with nature. can be laid to rest with nature.
See which cemeteries offer this
See which cemeteries offer this option locally. option locally.
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.
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 21.
Fibromyalgia
RESTORED BALANCE CENTER
Tracey Ramirez, DC 2227 Dutch Gold Dr • Lancaster 223-365-0485
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 37.
With nearly two decades of experience, Allison supports men and women in resolving gut, hormone and weight concerns through personalized, root-cause nutrition and lifestyle coaching. She blends evidence-based strategies, functional lab testing, and holistic guidance to restore hormone balance, improve health, and support sustainable weight loss. See ad, page 22.
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 43.
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 21.
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 11 and 55.
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 30.
Holistic Wellness
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 39.
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 32.
INDIGO HEALING ARTS STUDIO
265 Plane Tree Dr, Ste 300 • Lancaster 717-803-5537
IndigoHealingArtsStudio.com
IndigoApothecary.net
A boutique holistic wellness studio offering botanical facials and body treatments, restorative massage therapy and bodywork, manual lymphatic drainage, shiatsu, reflexology, TCM mind/body medicine, and handcrafted apothecary skincare made with wildcrafted and organic plant botanicals.
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 35.
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 17.
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 9.
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.
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).
Integrative Medicine
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 32.
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 17.
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 43.
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 34.
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.
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 24.
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.
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.
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 43.
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 4.
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 28.
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.
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 43.
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 43.
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 13.
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 55.
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 33.
Ever wonder how
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.
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.
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 5.
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 17.
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 22.
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 29.
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 22.
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 10.
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.
