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We’re now fully immersed in the vibrancy of spring—a season of brilliant color and dynamic growth—and we’re seeing that same energy showing up across our community in powerful expressions of strength and resilience.
In conversations with the women featured in these pages—physicians, clinicians, practitioners, business owners and community leaders—there is a common thread: a willingness to step more fully into their work, their voice and their influence. This comes not from a place of striving, but from a deep alignment with what matters most. This issue reflects that shift.
You’ll find observations on how care itself is evolving—becoming more integrative, more patient-centered and more attuned to the whole person. You’ll also discover practitioners doing the quiet, essential work of supporting individuals through stress, trauma and ongoing health concerns, offering compassionate, grounded pathways toward healing.
Alongside this, we highlight women that are leading, building and contributing in ways both visible and behind the scenes—each bringing their own strengths, perspective and sense of purpose to the communities they serve.
Together, these voices point to something larger: a thoughtful, evolving redefinition of how we live and move in the world—one that honors care and contribution, healing and leadership—and invites each of us to more fully inhabit our own strengths. As those strengths are seen, expressed and shared, they don’t just shape our own lives—they create space for others to do the same.
It’s not about doing more. It’s about becoming more of who we already are—and allowing that to shape how we show up in our families, our work and our communities. As author and teacher Marianne Williamson reminds us, our playing small does not serve the world. When we allow our strengths, our insights and even our light to be visible, we give others permission to do the same. That ripple effect—subtle, personal and often unseen—is where real change begins.
Change doesn’t have to be grand to be meaningful. It can look like choosing a different path. Speaking truth. Supporting another woman’s work. Creating something that didn’t exist before. Or simply showing up for one another with intention.
As you move through this issue, our hope is that you see yourself reflected here—in the stories of others and in the possibilities they represent. The work of healing, empowering and creating lasting change doesn’t belong to a select few. It belongs to all of us in ways both big and small, beginning with a first step. Thank you for the part you play in this healing work.
With gratitude,
LANCASTER/BERKS EDITION
Co-Publishers/ Kendra Campbell
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Urban Well Yoga Studio, in Lancaster, will host a Spring Renewal Yoga Series featuring a four-week exploration of movement, breath and seasonal wellness on Thursday evenings throughout May. Led by local instructor Sarah Shelton, with special guest teachers, the series will guide participants through foundational practices, breathwork and ways to integrate yoga into daily life while building strength, balance and awareness.
In June, Shelton will also offer a community initiative through Holding Space Yoga to honor local educators. Teachers and school staff are invited to attend classes for free throughout the month with a valid ID. Offerings include Strength & Balance Flow at 8:30 a.m. on Tuesdays and a gentle flow class at 9:30 a.m. on Thursdays, providing accessible opportunities for relaxation and renewal as the school year concludes.
Location: 119 N. Duke St., Lancaster. For more information, including pricing, call 717-940-9338 or visit HoldingSpaceYoga.com. See listing, page 54.
New Art and Creativity Studio Opens in Lancaster
Davis
Artist Jo Davis has opened a new working studio and creative sanctuary at 929 North Duke Street, in Lancaster, offering visitors an opportunity to slow down, experience art-making and reconnect with their own creativity. The studio serves as home base for Davis’ coaching and workshop offerings, a space shaped by her own daily practice and designed to encourage reflection, curiosity and creative exploration.
Davis’ approach centers on art as a wellness practice rather than traditional art instruction. Research increasingly shows that creative expression can support mental health, relieve stress and help regulate the nervous system. Her studio offers a welcoming environment where visitors can explore creativity as a pathway to personal well-being. No artistic experience is required.
The space functions as both a working studio and a place for community connection, inviting people to step away from daily pressures and engage with creativity in a relaxed setting.
For more information or to schedule an appointment for a visit, call 717-842-0880, email Hi@JoDavis.art or visit JoDavis.art. See listing, page 48.
Jo
Sing, Move and Reconnect at a Somatic Singing Circle
Courtesy of ResonateYou
Jen Rose, the founder of ResonateYou, will lead a Somatic Singing Circle from 7 to 8 p.m. on May 13 at Creative Pursuits, in Lancaster. This community-based gathering, held monthly, invites participants to explore voice, movement and rhythm in a supportive, nonjudgmental, non-performance setting.
“All levels of singing experience, voices, bodies and identities are welcome,” says Rose. “This class is taught in a playful atmosphere, with a healthy acknowledgement to the challenging times we live in.”
Through simple songs, call-and-response, gentle movement and playful shakers, participants can release tension, reconnect with themselves and experience nervous system regulation. Each session closes with a shared “medicine melody”, bringing the group together in a grounding and uplifting musical moment.
“Singing together creates joy, connection and a sense of presence we all need right now,” adds Rose.
Cost: $20. Limited to 15 participants. Location: 1525 Oregon Pike in Oregon Commons, Ste. 101, Bldg. #3, Lancaster. For more information or to register, visit ResonateYou.com. See listing, page 53.
Unlock Creativity in Women’s Writing Workshops
Melissa Greene, founder of Write From the Heart, will host two summer workshops guiding women of all experience levels to reconnect with their creative voices. Classes meet from 6:30 to 8:30 p.m. on Tuesdays via Zoom.
The five-week Writing Without Fear series runs from May 12 through June 9, providing a welcoming space for participants to explore ideas, dodge perfectionism and delight in the creative process. Greene notes that sharing is optional and there are no grades, grammar requirements or judgment.
The five-week Memoir Writing Workshop: Exploring Our Life Stories follows from June 16 through July 21 (no class on July 7). Participants will capture meaningful memories, reflect on their past with humor and warmth, and better understand their present while building confidence and joy in writing.
“Writing offers us the space to pause, reflect and connect with ourselves and others,” Greene says. “It’s a sanctuary where we can discover joy, insight and clarity.”
For more information or to register, call 717-393-4713, email Melissa@Write FromTheHeart.us or visit WriteFromTheHeart.us. See ads, pages 15 and 54.
Melissa Greene
SCAN ME
Step Into History at Lancaster’s New
Stevens & Smith Center
Courtesy of Lancaster History
Lancaster welcomes the Thaddeus Stevens & Lydia Hamilton Smith Center for History and Democracy with a Grand Opening Weekend on May 1 and 2, where guests can enjoy free community events and get a first look at this new, world-class museum.
This new museum from Lancaster History explores the interwoven lives of Stevens, a 19th-century political leader; and Smith, his housekeeper, a trailblazing Black businesswoman and an individual of extraordinary perseverance. Through immersive exhibits, media experiences and educational programs, the Center highlights their lives and accomplishments, honoring their roles in Lancaster County’s history.
The weekend begins on Friday with a free ribbon-cutting event featuring special guests, followed Saturday by a Community Block Party with live music, food trucks, hands-on activities for all ages, local vendors, and free timed entry to the museum. Families and friends can learn about Lancaster’s abolitionist history, engage with historians, and celebrate the Center’s new role as a crossroads for history and democracy.
Location: 13-15 E. Vine St., Lancaster. For more information, call 717392-4633 or visit StevensAndSmithCenter.org.
An Intimate Evening of Messages and Connection
Heather
Sacred Alignment with Heather Hanko welcomes attendees to an intimate mediumship gallery from 1 to 3 p.m. on May 3 at West End Yoga Studio, in Lancaster. This two-hour experience is limited to 10 guests and offers personal, heart-centered messages from spirit, intended for each participant’s highest good. The studio will remain open until 3:30 p.m. following the event.
A gallery provides an opportunity to experience mediumship in a group setting at a lower cost than a private session. Messages may include insights from loved ones, friends or animals, often offering clarity on life questions or challenging situations. Guests begin and end the session with meditation and intention setting in a calm, safe environment. Comfortable seating, tea and beverages are provided.
Cost: $55. Free off-street parking and a ramp entrance ensure accessibility. For more information or to register, call 717-406-9681, email Heather@hhsacredalignment.com or visit WestEndYogastudio.com. See listing, page 52.
Keep some room in your heart for the unimaginable.
— Mary Oliver
Hanko Shelah Riley Photography
Beekeeping Experiences Invite Hands-On Connection with Nature
Funny Farm Apiaries, in Mertztown, is offering hands-on Beekeeper Experiences that allow visitors to suit up and experience the world of a live hive. Established by Wendy Fujita in 2016, this unique apiary provides hands-on beekeeping experiences, educational bee talks and mentorship opportunities for veterans and first responders.
During the Beekeeper Experience, participants wear protective gear and enter an active hive to observe inspections and learn what beekeepers look for while caring for colonies. The experience lasts 45 minutes to one hour and includes discussion about honeybee behavior and hive health. Additional offerings include Bee Talks featuring observation hives for safe, close-up viewing, as well as extended Hive & Honey tours that provide immersive learning and honey sampling.
Fujita credits beekeeping with supporting her own mental wellness and emphasizes community engagement and accessible education as central to the apiary’s work. Through hands-on interaction with bees, participants gain practical skills and a deeper appreciation for the calming connection found in working with nature.
Location: 17 Oak Rd., Mertztown. For more information or to register, call 610-401-8317, email Support@FunnyFarmApiaries.com or visit FunnyFarmApiaries.com/talks-andevents. See ad, page 12.
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
• Thermal Imaging - A non-invasive clinical imaging procedure
• Massage Therapy - We offer a full line of medical, therapeutical and specialty massages
• Electro-Lymphatic Drainage
• Nutritional Consultations
Lori Martin, BCNP Peter Hurtubise, DO
Marge Torchia, CRNP
Shirley Herr, CRNP
Premium, Wild Alaskan Seafood for Healthy, Flavorful Meals
Kwee-Jack Fish Co., a family-owned and fishermen-operated enterprise for more than two decades, is offering premium wild Alaskan halibut, cod and sockeye salmon for seasonal, local pick-up. Flash-frozen at peak quality, offerings include boneless, skin-on fillets; portioned servings; and smoked varieties—perfect for healthy, flavorful meals.
For bulk savings, the ordering window is now open to pre-purchase sustainably harvested, sushi-grade, wild Alaskan salmon. Local pick up will take place in the fall at locations in Lancaster, York, Chambersburg, Mechanicsburg and Altoona. Nationwide shipping is also available year-round, excluding Alaska and Hawaii.
By ordering through Kwee-Jack’s community-supported fishery, customers enjoy ethically sourced seafood while supporting independent, small-boat fishermen.
For the best price, order online by May 25. To order, visit EatWildSalmon.com. For questions, call Anna at 717-842-0180. See ads, pages 16 and 52.
Enrollment Now Open for Willow Yoga Teacher Training
Willow Yoga Studio, in Willow Street, will launch a 200-hour yoga teacher training program beginning in September, with sessions held one weekend per month through graduation
in May 2027. Led by instructors Leah Margerum and Monica Kirchner, the program offers participants an opportunity to deepen their yoga practice while exploring personal growth and self-inquiry.
Throughout the training, students will study teaching methodology, anatomy and physiology, philosophy, lifestyle and ethics, and technique and practice. The curriculum is designed to help participants lead from an authentic place, whether teaching yoga or applying the principles to other roles in daily life. Unlimited yoga classes are included for the duration of the program, supporting continued practice and integration.
Free informational meetings will be held from 1 to 2 p.m. on June 14 and July 18 for those interested in learning more about the program and enrollment process.
Cost: $3,250, with a $500 early-registration discount available through July. Location: 25 Nolt Ave., Willow St. For more information, call 717-617-2128, email Monica@WillowYogaStudio.com or visit WillowYogaStudio.com. See listing, page 54.
Courtesy of Kwee Jack Fish Co.
Courtesy of Willow Yoga Studio
Lancaster VegFest 2026
Celebrating 10 Years of Community, Compassion and Plant-Based Living
Celebrate a decade of plant-powered living at Lancaster VegFest 2026, marking its 10-year anniversary with a vibrant, female-run festival at Buchanan Park. Held from noon to 5 p.m. on June 6 and 7, this muchloved, well-attended event is free to the public, with donations at the door supporting Lancaster Farm Sanctuary (LFS). VIP tickets are also available, offering early access at 11 a.m. both days along with exclusive perks.
Festivalgoers can explore more than 100 plant-based vendors, enjoy yoga throughout the weekend, visit the beer garden and listen to live music on the main stage. Saturday at 2 p.m., LFS takes the spotlight, showcasing the Lancaster-based sanctuary’s work in providing animal rescue, lifelong care and education since its founding in 2017. The Veg-Talk stage features chef demos, speakers, animal rights discussions and more, while children’s activities—including
the beloved Book Fairy—make it fun for all ages. An organic farmers’ market from Lancaster Farm Fresh Cooperative offers fresh produce and ready-to-eat local fruits.
GREEK GODDESS
Treat her to our Greek Goddess Mother’s Day experience. This indulgent escape includes a foot detox, relaxing massage, rejuvenating facial and soothing stress treatment—leaving her refreshed, radiant and deeply cared for. $205*
VegFest also brings back Vegan Restaurant Week, highlighting plant-based offerings at participating restaurants across Lancaster City. Organizer Courtney Kokus shares, “This is a way to engage the community, making Lancaster a more veganfriendly place.” With the festival ending daily at 5 p.m., attendees are encouraged to continue their experience throughout the weekend.
Admission is free. VIP tickets are available for purchase online. Location: 901 Buchanan Ave., Lancaster. For more information and to purchase VIP passes, email PAVegFest@gmail.com or visit PAVegFest.com. For more information regarding Lancaster Farm Sanctuary, visit LancasterFarmSanctuary.org. See ad, page 55.
available for Mother’s Day!
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with our comprehensive Pain Relief Program Our experienced practitioners use acupuncture, ultrasound, infrared, LED therapy and massage to target discomfort at its source. Whether you’re dealing with chronic pain or everyday aches, personalized care helps restore balance and ease.
RECONNECT AND UNWIND in our Couples Retreat as you enjoy side-by-side one-hour massages followed by the soothing embrace of warm towels that melt away lingering tension— leaving you both relaxed, renewed and deeply connected. $225*
Photos: Chris Corrao
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HEALTH
Udder Bliss Creamery, a local favorite in Elizabethtown, is celebrating a decade of scoops, flavors and community. Known for its welcoming atmosphere, Udder Bliss has become a cherished gathering spot for friends and families. Patrons can enjoy a cone, pick up an ice cream cake or pie, or plan a celebration with their to-go ice cream bar. To celebrate, the shop will offer special anniversary giveaways and games in late May.
Udder Bliss’ ice cream is made with non-GMO, grass-fed dairy from South Mountain Dairy and all-natural ingredients, with an increasing emphasis on organic flavors and house-made cookies, brownies and hot fudge.
Memorial Day marks the beginning of Udder Bliss’ full-time summer hours. They’ll be open daily from noon to 9 p.m. (closed Tuesdays), offering more than 100 options, including dairy-free, sugar-free and gluten-free flavors.
Location: 189 Ridgeview Rd. S., Ste. 2, Elizabethtown. For more information, call 717-844-0958, email UBCreamery@Proton.me or visit UBCreamery.com. See ad, page 36.
Pasa Sustainable Agriculture has announced the reinstatement of a $59 million contract with the U.S. Department of Agriculture after a year of negotiations and legal appeals. The original five-year agreement, part of the federal Partnerships for Climate-Smart Commodities Program, had been terminated shortly after a change in administration, disrupting conservation efforts and forcing layoffs within the organization.
With the contract restored, Pasa has rehired about half of the 60 employees that were laid off and will continue supporting conservation projects, farm business development and marketing assistance for farmers. Although some climate and equity-related prioroties were removed during renegotiation, the renewed funding will still allow significant progress on land stewardship efforts.
The initiative aims to assist approximately 2,000 small farmers across 16 states and tribal lands with conservation practices, such as planting trees in pastures for animal shade and numerous soil health practices.
Location: 1631 N. Front St., Harrisburg. For more information, call 814349-9856 or visit PasaFarming.org.
Courtesy of Pasa Sustainable Agriculture
Kirsten Miller
Functional Health of Lancaster has welcomed Kirsten Miller, a board-certified family nurse practitioner specializing in functional and integrative medicine. She joins founder Dr. Mary Regan’s team, which takes a personalized, whole-body approach to identifying root causes of chronic conditions through lifestyle, nutrition and mind-body care.
Miller has extensive experience in primary care and communitybased family medicine, with a special interest in complex and chronic conditions. She is particularly passionate about cardiometabolic health, hormone balance and mental wellness supported through nutrition, movement and lifestyle change. Her academic background includes undergraduate and graduate degrees from Millersville University, along with additional training through the Integrative Nurses Coaching Academy, an affiliate of the Institute for Functional Medicine.
Location: 2207 Oregon Pike, Ste. 301A, Lancaster. Services are available in person and via telehealth. For more information or to schedule an appointment, call 717-490-6227 or visit FH-Lancaster.com. See ads, pages 4 and 50.
The Conestoga River was named the 2026 Pennsylvania River of the Year by the Pennsylvania Department of Conservation and Natural Resources and the Pennsylvania Organization for Watersheds and Rivers, recognizing its vital role in the Lancaster community and regional ecosystem. In celebration, the Conestoga River Club will offer daily river float experiences during Lancaster Water Week, held from June 6 through 13. The floats provide opportunities for community members to experience the beauty and importance of the river firsthand while connecting with nature.
The Conestoga River supplies approximately 40 percent of Lancaster City’s public water and carries away treated wastewater, making its health essential to the region’s sustainability. Now in its 10th year, Lancaster Water Week features educational programs, outdoor recreation and conservation-focused activities designed to increase awareness of local waterways.
“Spending time on the river offers restorative benefits, as time in nature and mindful breathing practices are known to support stress reduction, improve mood and promote overall well-being,” shares Malinda Harnish Clatterbuck, executive director of Conestoga River Club and owner of M. Harnish Counseling.
For a complete list of activities, visit LancasterWaterWeek.org.
“An amazingly powerful, soothing, and tender class.” - J.D.
“Melissa showed me how writing connects me with my true self.” - A.B.
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.
Nurturing writers... since 2001 www.writefromtheheart.us 717-393-4713 | melissa@writefromtheheart.us
Au pairs make summer a breeze
Flexibility
Up to 45 hours per week of childcare
Trust
Live-in care helps trust develop quickly
Culture
Open your family to new languages and cultures
Learn more at culturalcare.com/lp/natural-awakenings
Photo: Malinda Harnish Clatterbuck
Melissa Greene
Giving an Old Bike New Life
by Natural Awakenings staff
Bicycling is more than just exercise; it is a joyful, practical and eco-friendly habit. A well-maintained bike is one of the greenest transportation options, reducing carbon emissions and saving money. Whether we ride daily or only when the weather is nice, an annual tune-up ensures every ride is safer, smoother and more enjoyable.
When a bike is collecting dust or replaced by a newer model, it is time to sell, gift or donate it to extend its life and let someone else enjoy it. For bikes beyond repair, recycling or responsible disposal prevents them from ending up in landfills.
Basic Tune-Up: Begin by checking and inflating the tire pressure. Wipe off dirt and lubricate the chain. Test and adjust the brakes for safety. Ensure the seat and handlebars are properly fitted and tightened. For issues like squeaky brakes, skipping gears or a rough ride, consider professional help from a bike repair shop.
Selling Tips: Selling to a friend or neighbor is ideal. Some local bike shops offer trade-ins or credit toward upgrades. Before listing a bike for sale, clean it thoroughly and perform a basic tune-up. Capture highquality, well-lit photos of all components to attract buyers. To set a competitive price, consult BicycleBlueBook.com or a similar site. List the bike on platforms like Facebook Marketplace, Craigslist, eBay and specialized sites such as BuyCycle.com and BikeFair. org. Be honest about the bike’s condition and specifications, including frame size and any upgrades or damage. For cash transactions, meet in a public, well-lit area for safety.
Donation Strategies: Donate bikes to local bike shops, nonprofit consignment stores, churches, schools, youth centers or charities like Goodwill or The Salvation Army. Call ahead to confirm that the organization accepts bicycles and to check their requirements. Most prefer bikes in working order or easily repairable, but cleaning or repairing the bike before donating is not necessary.
Recycling Advice: Take unrepairable bikes to a local recycling center. Disassemble metal parts, tires and tubes for recycling through local programs. Junk removal services like 1-800-GOT-JUNK handle disposal and recycling. Community trash collection agencies may pick up old bikes for proper disposal.
Upcycling Ideas: Bike frames and parts can be used to create home decor, sculptures, garden containers and even lamps. Use bike rims for a coffee table, gears for wind chimes, a bike wheel for a clock, bike chains for a chandelier, handlebars for a candelabra, or an intact bike as a garden decoration or plant holder.
Walnut Grove Family Medicine
Restoring the Heart of Patient-Centered Care
In an era when health care often feels rushed and impersonal, Walnut Grove Family Medicine is redefining what it means to truly care for patients. Built on the direct primary care (DPC) model, the practice offers a refreshing alternative—one that prioritizes time, trust and a deeply personalized ap proach to health.
Walnut Grove Family Medicine provides both membership and non-membership services, making high-quality care accessible for a variety of needs. Its membership model offers patients unlimited access to general medical care for a set monthly fee, removing many of the barriers associated with traditional insurance-based systems. This structure allows for longer visits, more meaningful conversations and a preventive, wholeperson approach that integrates multiple modalities into each patient’s care plan.
For those seeking specialized treatments, the practice also offers non-membership services focused on nonsurgical orthopedics, acupuncture and a comprehensive wellness clinic. This flexibility allows individuals to access targeted care without committing to a membership, while still benefiting from the clinic’s integrative philosophy.
The Walnut Grove wellness clinic is designed to support healing, performance and longevity. Services include acupuncture, platelet-rich plasma (PRP) therapy for orthopedic conditions, hair restoration and skin rejuvenation, as well as advanced metabolic testing. Patients can also take advantage of infrared sauna sessions, BEMER therapy and group acupuncture offered on Tuesday afternoons— creating opportunities for both individualized and communitybased healing experiences.
At the center of the practice is Dr. Mary Tierney, a board-certified primary care sports medicine physician and licensed acupuncture specialist. Her clinical focus is on helping patients find relief from joint pain, tendonitis, myofascial pain, fibromyalgia and both acute and chronic conditions—without surgery whenever possible. By combining traditional sports medicine with acupuncture, including dry needling techniques, and trauma-informed healing approaches, she offers patients a comprehensive path to recovery that addresses both physical and underlying contributors to pain.
What truly sets Walnut Grove apart, however, is its commitment to restoring the doctor-patient relationship. After a decade
in the insurance-based healthcare system, Tierney made the intentional decision in 2022 to step away from corporate medicine and embrace the DPC model. This shift reflects a deeper mission: to rebuild trust, ensure patients feel genuinely heard and provide the time necessary to fully understand and treat each individual.
At Walnut Grove Family Medicine, care is not transactional—it is relational. Patients are invited into a collaborative process where their concerns are addressed thoroughly, and treatment plans are tailored to align with both best medical practices and sustainable lifestyle changes. The goal is not just symptom management, but longterm, optimal health.
By blending modern medical expertise with integrative therapies and a humancentered philosophy, Walnut Grove Family Medicine offers a powerful reminder of what health care can be when it returns to its roots—connection, compassion and comprehensive care.
Walnut Grove Family Medicine is located at 3100 Willow Street Pike, in Willow Street. For more information or to schedule an appointment, call 717-723-9104 or visit WalnutGroveFM.com. See ads, pages 22 and 51.
Reset Your Nervous System
Inside Soothe Wellness’ Whole-Body Approach to Healing
by Sara Gurgen
Soothe Wellness is redefining how mental and physical health are understood and treated through a nervous systemfocused model of care. Founded by Jen Donovan, LPC, NTP, CGP, and Mike Welch, AAS, NMI-3, the practice blends clinical expertise, personal healing journeys and emerging neuroscience to support lasting change. They offer trauma-focused one-onone sessions and NeuroMeditation sessions by appointment in a private Lancaster studio.
Guided by the tagline “science-based nervous system healing,” Soothe Wellness operates on the belief that symptoms are not failures of the body, but intelligent survival responses. “Mental health is both psychological and physiological,” Donovan and Welch explain. “The brain, body and nervous system must be addressed together for true healing to occur.”
The practice bridges a gap between traditional talk therapy, functional nutrition and brain-based interventions. Donovan’s background as a licensed counselor, combined with her recovery from chronic illness, led her to incorporate somatic trauma therapies such as Tension and Trauma Release Exercises (TRE) and fascia-focused Block Therapy. Welch’s experience in exercise science and mental health recovery led him to NeuroMeditation, a modality that uses brainwave data to guide personalized meditation practices.
“Many clients come to us feeling stuck after trying conventional approaches, often due to underlying nervous system dysregulation,” they note. “We’re able to look at the bigger picture and address root causes.”
Jen Donovan and Mike Welch
Soothe Wellness offers a range of services that support whole-person healing. Somatic trauma therapy uses body-based techniques—including fascia release—to help clients let go of stored stress and survival patterns. Metabolic mental health coaching focuses on optimizing brain function through nutrition, gutbrain repair, targeted supplementation and functional lab testing. NeuroMeditation and brain training help clients identify and shift stress-based brainwave patterns using real-time feedback tools.
This integrated model addresses multiple layers of health, including trauma patterns, fascia restrictions, neuroplasticity and metabolic function. The result is a personalized care plan tailored to each client’s history, physiology and goals.
Clients often seek support for anxiety, burnout, trauma, chronic pain and other persistent conditions. The intake process emphasizes a deep exploration of symptoms and root causes, creating a space where individuals feel heard and understood.
“Clients are met with curiosity instead of judgment and validation instead of dismissal,” Donovan and Welch say. “That sense of safety is where healing begins.”
As clients progress, many report reduced anxiety, improved digestion and energy, better sleep and greater emotional stability. Just as important, they gain a new understanding of their bodies. “The goal is to help people work with their system, not against it,” they explain.
Education is central to the Soothe Wellness model. Clients learn how their nervous system functions, why symptoms develop and how to actively participate in their own healing, transforming care into a collaborative and empowering process.
In addition to one-on-one sessions, Soothe Wellness offers a weekly nervous system-based class and a monthly TRE class at West End Yoga Studio, in Lancaster, along with guest lectures.
Looking ahead, the founders aim to expand Soothe Wellness into a leading center for somatic and fascia-focused therapy, metabolic mental health and brainwave regulation, with a mission to shift the conversation from “What’s wrong with you?” to “What is your nervous system responding to?”
For more information or to schedule an appointment, call 541515-1515 or visit ExperienceSoothe.com. See ads, pages 5 and 52.
Jen Donovan guiding a client through Trauma Release Exercise.
Strong, Centered and Whole
Women That Inspire Us To Thrive
by Marlaina Donato
Something in the air seems to change when a woman with strong vitality enters a room. Her undefinable life force draws us in, whether it is evident in her step or her smile. Former First Lady Eleanor Roosevelt, poet Maya Angelou and anthropologist Jane Goodall are all iconic examples, but the capacity to thrive is inherent in each of us through small, consistent investments.
Globally, women are leading the way in consumer choices, eco-forward initiatives and sociopolitical awareness for a more sustainable and compassionate world. Whether on the frontlines fighting for worthy causes, supporting local farmers markets or putting healthy meals on the table, prioritizing self-care and learning from each other is vital. Here, four inspiring women from different walks of life divulge how they thrive in chaotic times.
Finding Her Authentic Self
Behati Hart served her country for a decade, switching between logistics, computer analysis and paralegal positions in the United States Air Force. As a woman of color in a male-dominated environment, she says she survived by crafting a persona to hide her then-undiagnosed attention-deficit/hyperactivity disorder and anxiety.
Today, Hart embodies what feels like a more authentic role as a multidisciplinary creator and coach. The author of Just BE: A Memoir About Unmasking and Becoming Human Again designed The BETi Method (Becoming Empowered Through Intelligence) to guide people out of trauma and identity-focused ways of living that compromise the soul’s true calling.
“We allow the world to judge us, accept those judgments as fact and begin wearing masks, titles and labels that reflect others’ expectations of how they want to experience us,” she explains. “We become afraid to experience ourselves—the good, the bad and the ugly. Unmasking is embodying ourselves so that we feel safe with who we really are.”
Noting that trauma and passion are the same energy moving in opposite directions, she says, “Trauma turns fierce aliveness inward into hypervigilance, protection or freeze responses. Passion turns that same energy outward into creation, connection and joy.”
Numerous activities feed Hart’s soul. “My forever medicines— laughter and dancing—require no prescription and provide cathartic emotional release through physical expression,” she points out. “As an earth-oriented person, being outdoors nourishes my spirit the most. My sacred garden and porch are my grounding spaces where I practice earthing—direct skin contact with the Earth’s surface—because I believe that electrons from the earth may help reduce inflammation.”
Hart believes that we can learn from each other by sharing our experiences. “We don’t always celebrate our stories, especially the stories of other women—ancient and contemporary—who survived and taught us how to become who we are,” she says. “We need survivor stories, revolutionary stories and creator stories. To thrive, we must center the well-being of women and children, while embracing heart-led living—not feminine or masculine, but feminine and masculine, in sacred balance. That’s the future I work toward.”
Courtesy Behati Hart
Nature, Magic: Shamanic Journeys into the Heart of My Garden.
“I have met enough rich and famous people to know that financial success or fame is no guarantee of happiness or thriving,” she says. “I define success as a safe and warm home, a comfortable bed, good homemade food, happy and healthy kids, family and friends who love me, lov ing myself, the freedom to create and, of course, good health.”
Rodale prioritizes eating in-season, or ganic, local food, in moderation. “I also think we create the future by what we ingest—culturally and physically. Just like I avoid fast food and highly processed foods, I avoid horror movies and true crime stories,” she explains.
Her self-care habits include saying a prayer and 30 minutes of meditation in the morning, before doing anything else, lifting weights twice a week, going for walks and
adding to her gratitude list before bed. “The direct relationship we each have with our true, ‘higher’ selves and with God is unique for every person and part of our life journey to figure it out,” she says. “I listen to my own inner voice, trust my gut, not getting distracted by rage bait, not dwelling too much on the horrors that I can’t fix or control, and focusing on the things I can do.”
These are mantras she lives by and offers to others: “Stop worrying about what other people think. Treasure your weirdness. Get over your fears and get out there. Do what you, and only you, were born to do.”
Modeling a Wholesome Lifestyle
one small, achievable action, and then another. That’s where momentum starts.”
In her integrative practice, one concept emerges with great regularity: there is no health without good mental health. “You can't separate emotional health from physical vitality. I make it a non-negotiable priority, which is part of my ‘just-10-minutes’ philosophy. When time is tight, I commit to planking, the indoor bike or functional fitness, even if it’s just for 10 minutes. I maintain an affirmation and gratitude practice, and get outside on most days for some form of physical activity, often cycling.”
Because she believes that food is medicine, and one of the chief contributors to well-being, Hunton practices what she preaches to her patients. “I love to cook,” she explains. “I’m plant-forward, but not vegetarian, and legumes and beans find their way into nearly every dish I make.”
Dr. Rebecca Hunton has always wanted to make a difference, and after dedicating two decades to functional medicine, her tireless efforts shine at Radiantly Healthy, her direct-care practice in central Florida, where patients benefit from unhurried appointments, advanced diagnostics and a collaborative partnership with their healthcare team. By listening closely to her patients—mostly women—she has been able to create a responsive, personalized standard of care that conventional institutions are slow to follow.
“Our culture—especially our workplace culture—is not designed for health or wholeness,” she remarks. “We’re beating ourselves up for failing to achieve something that’s genuinely impossible. Many of my female patients are burned out and demoralized—not because they’re failing, but because the target was never reachable. Step one is that awareness. Step two is adding
The healing power of community is also top of mind. “I’m thriving when I’m living in close alignment with the personal vision for my life, and that includes physical activity with friends, playing duplicate bridge to keep my mind sharp, as well as teaching and leading others for growth and fulfillment,” she says. “I try to be that person now for the younger women in my life—reaching back rather than just reaching forward.”
Teaching and Learning
Sarita-Linda Rocco’s journey into wholeness was forged from a crucible of deep grief, motherhood and a life-altering near-death experience during her mid-20s. These rollercoaster life events left her with debilitating panic attacks, and her search
Courtesy
Dr. Rebecca Hunton
Courtesy Sarita-Linda Rocco
Dr. Mary Tierney, M.D.
for stability led her to Ayurveda and yoga. Today, Rocco is a renowned teacher and founder of The Nest Collaborative, a holistic haven in West Reading, Pennsylvania.
She is also an innovator and entrepreneur, continually searching for ways to help her students thrive in their body-mind fitness journey. One invention, The Original Superblock, is a specialized prop used to support students during yoga practice.
Rocco’s way of life is straightforward but powerful. She prioritizes foods that keep her blood sugar balanced, minimizing simple carbohydrates and focusing on clean proteins, healthy fats and seasonal vegetables. “I love cooking and find great joy in building meals around our weekly CSA [community supported agriculture] from a local organic farm,” she says. “Ayurveda spices and herbs are central in my kitchen, and hydration is foundational.”
According to Rocco, “Self-healing begins with setting boundaries with people and situations that deplete energy. I hope women remember their divine feminine power, shakti, from which their creative intelligence and life-generating energy flows. It does not compete. It creates. When women fragment that power through comparison and social pressure, something sacred is lost.”
Even now, hers is a journey of self-discovery and transformation. “Thriving is not perfection. It is honoring my energy moment to moment, knowing when to work with strength and when to rest without guilt,” she explains. “Conscious breathing stabilizes my nervous system more reliably than anything else. I practice regulating my nervous system and building resilience, not using yoga as a workout. I incorporate strength training with bands and weights to support bone health. I walk my dog twice daily most days. One of my most important rituals is fasting after dinner and going to bed by 9 p.m.”
Marlaina Donato is an author, painter and composer. Connect at WildflowersAndWoodSmoke.com.
Beyond Cosmetic
Rooted in Community
Local Women Leading With Purpose
by Sara Gurgen
In Berks and Lancaster counties, leadership takes many forms—expressed through compassion, connection, advocacy and vision. At a time when communities are navigating rapid change and growing complexity, the work of local leaders becomes even more essential. These women are strengthening their communities in distinct yet deeply aligned ways, showing that thriving is not a solo journey, but something built together—through everyday actions, shared responsibility and a commitment to something greater than oneself.
Executive Partner, Development and Strategic Initiatives, Lancaster County Chooses Love
In the face of personal challenges, Laura Sabatini has transformed lived experience into action through Lancaster County Chooses Love (LCCL), a movement rooted in kindness, compassion and community care. Since joining as a volunteer about a year and a half after the organization’s first Pride event in 2021, she has helped foster connection and support across the community—demonstrating how individual acts of care can ripple outward in meaningful ways.
Sabatini’s path is shaped by both adversity and empathy. Living with chronic illness and multiple disabilities, she recalls “feeling othered” for much of her life and “just faking it to make it through the day.” Raised in a conservative Christian environment, she also carried guilt around her identity as a bisexual woman. Yet the guiding principle she held onto—“to lead with love”—ultimately drew her to LCCL.
She has seen that philosophy take shape through the organization’s food pantry. “Some of our volunteers started as clients,” she notes, later choosing to give back. When demand surged, the broader community responded with thousands of pounds of donated food and essentials—illustrating how compassion can inspire collective action.
At the center of her perspective is a belief that “love, compassion and empathy can change the world.” While she acknowledges some may see that as “naive or too idealistic,” she emphasizes that choosing love does not mean avoiding hard truths. “Love can be fierce and protective,” she reflects, pointing to the need for boundaries and difficult decisions. “But we can still choose love even in the most difficult situations.” Her work serves as a reminder that meaningful change often begins with how we show up for one another.
Srirupa Dasgupta
Founder and CEO, Upohar World Kitchen
Through a cultural and entrepreneurial lens, Srirupa Dasgupta brings a global perspective to local leadership. With Upo-
har World Kitchen, a catering company that promotes foods made by immigrantowned small businesses, she helps these entrepreneurs grow through community connection and shared experience—highlighting how cultural exchange can strengthen both relationships and local economies.
By bridging cultures through food and collaboration, she creates inclusive spaces where people can learn from one another and grow together. Dasgupta believes cultural awareness strengthens communities much like genetic diversity strengthens a population’s resilience. “Different perspectives strengthen a community’s way of being and adaptability,” she explains, adding that they “open up new opportunities and possibilities.”
Her passion is rooted in upbringing. Raised in a multicultural, multilingual and multifaith family in India, she was surrounded by relatives across countries and traditions. “I loved visiting with them and was always curious about our differences,” she shares.
She describes a thriving community as “creative and supportive,” noting that “creativity happens where differences come together,” with varied perspectives leading to stronger outcomes. While no single moment defines her work, she finds meaning in its everyday impact. “Every time an employee or a business partner accomplishes something significant,” she reflects, “I celebrate knowing that I and my business played a role in it.” Her work underscores the idea that inclusion is not just a value, but a catalyst for innovation and growth.
Laura Sabatini
Monica Reyes
Vice President for Programs and Initiatives, Berks County Community Foundation
Berks County Community Foundation’s mission is to promote philanthropy and improve the quality of life for Berks County residents. As vice president for programs and initiatives, Monica Reyes brings a clear vision for how that mission is carried out.
By guiding initiatives and programs in lifelong learning, health and human services, arts and culture, and environment and energy, Reyes helps ensure resources reach the communities that need them most. Her work demonstrates how charitable giving and strategic collaboration can support the county’s long-term health.
Reyes describes her role as grounded in “a public servant-minded commitment to stewarding donor funds responsibly.” That stewardship depends on strong partnerships. The foundation works alongside nonprofit organizations, government officials and community leaders to address complex and evolving regional needs.
She points to Berks County’s population growth—outpacing the state average—as a positive indicator, while noting that retaining young professionals remains a priority. In response, the foundation launched a college student retention initiative aimed at encouraging local graduates to stay, strengthening workforce stability and community continuity.
For Reyes, a thriving community is defined by “access, transparency and growth.” She believes these qualities should extend across human services, professional development and education. Access to reliable information is also essential. Under
her leadership, the foundation supported grants to Spotlight PA to establish a Berks News Bureau, helping deliver timely, accurate local journalism.
Outside of work, Reyes focuses on staying present and maintaining balance through family, exercise and faith. “You cannot fully support someone else if your cup is running dry,” she says. As a native Berks Countian, her personal connection to the region continues to shape her commitment to strengthening the community.
Lucine Sihelnik
Community
Leader and Strategic Advisor, Gayatri Wellness
Building on Reyes’ systems-level vision for economic and community development, Lucine Sihelnik is a longtime Berks County leader and business owner who has spent a decade bridging growth, well-being and connection. Through her evolving advisory work across the region, she focuses on building stronger, more connected communities rooted in purpose and long-term well-being.
She describes thriving communities as places where people feel “seen, supported and hopeful about their future,” where businesses grow, families feel rooted and people of all backgrounds feel they belong and have a role in shaping what comes next. In this way, economic growth becomes not just a measure of success, but a reflection of collective well-being.
Sihelnik believes meaningful change begins with listening. “The most lasting progress I’ve seen has come not from pushing harder, but from bringing people together,” she says. She emphasizes that growth should enhance
quality of life, noting that “true growth should make life better for people, not just busier,” and that progress matters most when it strengthens the “everyday fabric of community” while protecting health, relationships and the places people call home.
To stay grounded, she prioritizes “real people and real moments,” including family, reflection and time in nature. She notes that leadership requires returning inward to maintain clarity, presence and thoughtful decision making.
She also reflects on the importance of rootedness in community, describing it as “caring deeply enough to stay engaged,” investing energy locally and recognizing leadership as an act of service and stewardship. As she has grown in leadership, she has become increasingly aware that how people care for themselves shapes how they care for others. “Communities thrive when leaders lead from a place of steadiness, compassion and intention,” she says. Her work points to the importance of aligning growth with purpose and cultivating the clarity and capacity required to shape lasting impact.
Together, these women reflect leadership in action—through compassion, cultural understanding, intentional investment and a commitment to strengthening their communities. Their work illustrates how change takes shape at every level, from personal connection to cultural exchange, structured support and economic growth. In doing so, they offer a shared message: Thriving communities are not accidental— they are built through care, collaboration and a willingness to stay engaged.
To connect with Laura Sabatini and engage with LCCL, email Laura@LancasterChooses Love.org or visit LancasterChoosesLove.org; to connect with Srirupa Dasgupta and the cuisines of Upohar World Kitchen, email Sri@UpoharEthnicCuisines.com or visit Upohar EthnicCuisines.com; to connect with Monica Reyes and learn more about the programs and grants available through Berks County Community Foundation, email MonicaR@BCCF.org or visit BCCF.org; and to connect with Lucine Sihelnik and Gayatri Wellness, email Lucine.Sihelnik@gmail.com.
Redefining Women’s Health
How Women Are Reshaping Medicine for Better Outcomes
by Danielle J. Miller, M.D.
Despite making up more than half of the U.S. population, women’s health is still often treated as a niche field in medicine. More than 10 percent of women experience difficulty achieving or maintaining pregnancy, and nearly all live long enough to reach menopause. Yet many are left without clear answers or effective treatment for abnormal periods, infertility, recurrent miscarriage and the wide range of symptoms common in perimenopause and menopause.
Women also frequently face gaps in care beyond reproductive health. Conditions that are more common in women, such as autoimmune diseases, thyroid disorders, anxiety and depression, are often dismissed, misdiagnosed or inadequately treated. Similar bias exists in conditions like heart disease, which is often perceived as a male illness despite being more common in women and their number one
cause of death. Delayed diagnosis and misdiagnosis contribute to poorer outcomes for female patients.
Longstanding Gaps in Care
These disparities have existed since the early development of modern medicine. Between the 17th and 19th centuries, medicine became more formally established through advances in anatomy, germ theory and microscopy. Obstetrics and gynecology emerged as a medical specialty in the 18th century. Prior to that, childbirth and most women’s health care were managed by midwives.
In 1849, Elizabeth Blackwell became the first woman in the United States to earn a medical degree. However, women remained largely underrepresented in medicine for more than a century. By the early 1970s, about 10 percent of new physicians were women, increasing to more than 20 percent by the end of the decade.
In recent years, small shifts have begun making major impacts for both female and male patients. 2019 marked the first time that women made up more than half of physicians that completed training. This is important for all patients because numerous studies show that patients of female physicians are consistently healthier and live longer than those of male physicians.
Advances in women’s health care have also gained national attention. In late 2025, the U.S. Food and Drug Administration removed the black box warning from vaginal estrogen products, which are now recognized as safe and effective treatments for postmenopausal women. Research has shown these therapies reduce the risk of serious urinary tract infections in older women, including some that can become life-threatening. This landmark reversal was spearheaded by several female physicians that work in women’s health.
Looking Toward the Future
Women also use healthcare services more frequently than men and are often the healthcare decision-makers within their households. We are just now entering a time in history where more women than men are not only receiving healthcare services, but are also starting to lead healthcare delivery.
While health care in the United States remains imperfect, we are living through an incredible era in medicine. Perhaps in the next few generations, our daughters and granddaughters will finally and consistently have answers, compassion and healing when they visit their physicians.
Dr. Danielle J. Miller is a family physician who opened Luz Medicine—located at 29 Cloister Ave., in Ephrata—in 2020 to bring “light” to patient care. The practice focuses on listening, comprehensive evaluation, and guiding patients toward health and wellness. Luz Medicine offers women’s health services, including perimenopause and menopause care, menstrual irregularities, infertility, miscarriage and pregnancy support. For more information, visit LuzMedicine.com. See ads, pages 32 and 49.
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The Art of Choosing Yourself
Discernment, Freedom and the Woman You Are Becoming
by Diane Lauer
There is a particular kind of tiredness that has nothing to do with sleep. Women know it well. It is the tiredness of always holding things together—anticipating others’ needs, saying yes when the truest answer would be something else entirely.
Spring is a natural invitation to examine that tiredness with curiosity rather than judgment. For many women, what is ready to grow is not a new project or larger ambition, but a more honest relationship with themselves. That relationship begins with a deceptively simple skill: discernment.
The Invisible Weight
Most women feel depleted not because they care too much, but because they were never taught how to hold their energy— how to give freely without giving themselves away, how to care deeply without managing everyone else’s inner world.
From early childhood, many absorb an unspoken curriculum: that worth is tied to usefulness, that expressing a need creates burden, that the most virtuous thing they can do is place themselves last. By adulthood, self-erasure can feel so habitual it no longer registers as a choice.
But there is a meaningful difference between genuine generosity and conditioned self-sacrifice. Understanding that difference is where vitality begins.
Capacity and Discernment
The word that rarely appears in conversations about women’s wellness is capacity—not ambition, not resilience, but the ability to hold what life brings without fracturing under the weight. When obligations consistently exceed what the nervous system can sustain, the body signals it long before the mind is ready to listen: a tight chest, a low-grade exhaustion that sleep does not touch.
Discernment is the skill of knowing what genuinely belongs and what has simply been carried by default—because it was handed off, because no one else
picked it up, because putting it down felt dangerous. It is not indifference. A woman practicing discernment has not become cold; she has become clearer.
Choice as Practice
For a woman that has spent years operating from obligation, genuine choice can feel foreign—even dangerous. The discomfort does not signal something is wrong; it shows the nervous system is reorganizing. Old patterns resist. The first few times she holds a boundary or lets someone’s disappointment remain with them, her body may respond with anxiety or guilt. She has not done something wrong; she has done something new.
Freedom, at its deepest, is not external. It is built through repeated pauses before reacting, through disappointing someone and watching both parties survive, and through being present with her own life rather than monitoring the emotional landscape of others.
Becoming
The work of becoming is not dismantling care, but restoring the self to the center of one’s life—not at the expense of relationships, but as their necessary foundation. A woman that has learned to choose herself gives from a different source—one that, unlike the driven, obligated giving of the over-functioning caretaker, never runs dry.
Spring does not ask the seed to force its way into bloom. It simply offers warmth and light, trusting the seed to know what it is ready to become.
Diane Lauer is a wellness guide, author and creator of the S.I.M.P.L.E. System, supporting women in midlife to reconnect with their vitality, inner wisdom and aligned living. She is the author of Nurturing Wisdom and founder of Simple Systems for Thriving. For more information, visit SimpleSystemsForThriving.com.
To read a longer version of this article, visit TinyURL.com/yc3nbfe4 or scan the QR code.
Hip Health in Just Minutes a Day
A Simple, Empowering Practice
by Maya Whitman
Hip health is not just a concern for athletes or physical therapy patients. It is essential for the way we move, sit, stand, rest and age. Taking care of our hips does not require long workouts or expensive equipment. For everyone from desk workers to busy moms to women navigating midlife transitions, just 10 minutes of stretching and strengthening exercises on alternate days can improve mobility, strength and flexibility. Consistency is key to achieving long-term ease, confidence and vitality.
Common Causes of Hip Discomfort
Several factors can cause hip discomfort. Tightness or weakness in the pelvic muscles can be problematic because they support the pelvis, hips and spine, helping us walk, turn, bend and squat. In fact, if any muscles that support the hips, like the gluteal muscles (buttocks) are weak, other muscles have to work harder, which can lead to hip and lower-back pain.
Other culprits include hormonal changes, especially a drop in estrogen during menopause, which can increase hip pain and the need
for hip replacement surgery in women. Prolonged sitting or lack of physical activity tends to decrease blood circulation in the area and lower the production of synovial fluid, a crucial lubricant and shock absorber that reduces friction and keeps the joint pain-free.
“We’re often told that hip pain in middle-aged women between 40 and 65 is due to aging or arthritis, but most hip pain I see is chronic. Pain may show up suddenly, but the underlying issue has
usually been developing under the surface for months or even years,” says physical therapist Maarit Korpilahde, who created the Hip Revive Method, in Lane, Kansas.
She asserts that prolonged sitting can tighten the deep hip rotators, weaken the gluteal muscles and put more pressure on the front part of the hip socket. She recommends engaging in some movement for 10 to 20 minutes at least three or four times a day. Simple actions like standing up, walking, doing a few mini-squats every hour, taking the stairs or parking a bit farther away can make a difference.
Jordan Ashley, the founder and executive director of Souljourn Yoga Foundation, in Santa Monica, California, often sees women with chronic hip tightness and a “locking” of the sacroiliac joint, which she believes might be linked to emotional issues. “Yoga traditions often say our hips hold onto our emotions, almost like the body’s junk drawer. All kinds of stress, old hurts and daily worries can get tucked away there,” she explains, noting that the psoas—a deep, long muscle connecting the lumbar spine to the femur—plays a big role in keeping our trunk stable and moving our hips.
Recommended Moves
Amanda Neri, a physical therapist and owner of The Pelvic Institute, in Chicago, Illinois, believes in keeping hips active
with daily exercises, alternating between strength training and stretching. Her favorite mantras are, “Use it or lose it,” and “It’s never too late.” Strength days can include a glute bridge, standing leg lifts, lunges or resistance-band exercises. On stretch day, yoga poses like the butterfly, frog, happy baby or child’s pose can be great. As with any workout, Neri emphasizes the importance of listening to our bodies and not pushing beyond what feels comfortable.
Standing, Hip-Controlled Articular Rotations: Lift one knee to hip height—this is called hip flexion—and gently make a big, controlled circle without moving the spine or pelvis. Hold onto a wall or something sturdy for balance. “It might feel stiff or crunchy at first, but after six to eight repetitions, it should get a bit easier,” Neri counsels.
Glute Bridge
Glute Bridge: Lying on the back with knees bent and feet on the floor, lift the hips up toward the ceiling. Squeeze the glutes and hold for a couple of seconds, then slowly lower back down. Aim for three sets of 10 to 20 repetitions.
Standing Leg Lifts: Stand on one leg and lift the other, straightened, out to the side, front or back to target the hips, glutes or outer thighs. Aim for three sets of 10 to 15 repetitions per leg.
Kneeling Hip Flexor Stretch: Using a yoga mat for comfort, kneel on one knee bent at 90 degrees with the other foot flat on the mat in front. With hands on the thigh of the front leg, gently lean forward and feel a comfortable stretch in the upper thigh and hip. Squeeze the glutes on the supporting side for a deeper stretch. Do two to four repetitions before switching leg positions. Try to hold each stretch for 30 seconds.
Seated Hip Shifts: Sit up straight with feet flat on the floor, hip-width apart. Place a small ball or foam roller between the knees and squeeze gently. Push one knee slightly forward while pulling the other knee back, keeping the torso steady. Repeat this gentle seesaw motion 10 times per side.
Walking Toe Touch: Walk forward while alternately kicking straight legs up to touch the opposite hand. Only raise each leg to the point of comfort, keeping the supporting leg soft at the knee, not locked straight. Walk like this for up to two minutes.
Maya Whitman is a frequent writer for Natural Awakenings.
At Heath Chiropractic & Wellness, we look deeper. Using advanced tools and a whole-body approach, we uncover what others overlook—so your body can finally respond the way it’s meant to.
Let’s find what’s been missing.
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Pelvic Power
Restoring Strength, Function and Confidence
by Hannah Tytus
The pelvic floor holds the key to vitality, confidence and even pleasure.
According to Dr. Anna Cabeca, a holistic gynecologist and bestselling author of The Hormone Fix, “Pelvic floor health is essential for overall health. The pelvic floor is a sling of muscles supporting our critical organs, from the uterus to the bladder to the rectum. Everything is held within this bowl of muscles and connective tissue.”
Pelvic floor disorders are prevalent. A 2022 study in Scientific Reports examined more than 25,000 medical records and found that one in three people had a pelvic floor disorder. These included urinary incontinence, pelvic organ prolapse (displacement) and bowel dysfunction, with incontinence and prolapse being the most frequent. Such conditions can significantly alter daily life. A 2021 survey of 4,556 women with pelvic floor symptoms showed that 46 percent stopped exercising due to pain or leakage, potentially leading to numerous other issues over time.
Dynamic Exercises for Foundational Integrity
Kim Vopni, a pelvic floor fitness educator and author of Your Pelvic Floor, has dedicated more than two decades to raising awareness about pelvic floor health through her global online community, The Buff Muff Method. Vopni states that the pelvic floor is not just a single muscle but a complex network of muscles in three layers. The first layer mainly affects the sexual response, the second helps with continence and the openings of the urethra, vagina and anus, and the third, deepest layer primarily supports the organs. “Like the biceps or hamstrings, the pelvic floor can be stretched and strengthened and conditioned,” Vopni points out.
The pelvic floor works in synergy with the diaphragm to create a natural sump pump action that moves fluids, massages organs and supports lymphatic circulation. “The pelvic floor has to work when we are upright—moving, lifting, coughing, sneezing,
pushing and jumping. When we inhale, the diaphragm contracts and widens, and ideally the belly expands and the pelvic floor lengthens,” Vopni explains. “With the exhale, the pelvic floor contracts and lifts as the diaphragm recoils upward. We harness this relationship when we want to prevent or overcome pelvic floor symptoms.”
This explains why the clench-and-release movements known as Kegel exercises, to strengthen pelvic floor muscles, are best done with coordinated breathing. According to Vopni, a proper Kegel includes a squeeze and lift on the exhale and a full, blooming release on the inhale. Aim for three sets of 10 repetitions per day, holding each contraction for about 10 seconds.
“People often think the only thing to do for pelvic floor optimization is Kegels, and that tight means strong. The goal is to move beyond isolated squeezes and train the pelvic floor dynamically within wholebody movement, where the breath and pelvic floor coordination are incorporated into exercises such as bridges, squats and lunges,” says Vopni, who recommends consulting a pelvic floor physical therapist for individualized assessment and guidance, particularly after pregnancy or childbirth.
Vopni highlights key habits that support pelvic floor function, such as staying well hydrated, preventing constipation and engaging in pelvic release work to relax chronically tight muscles. Posture is crucial; high-heeled shoes can misalign the pelvis and shorten the calves and hamstrings, leading to involuntary clenching
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of the glutes and pelvic floor muscles, which impairs optimal function. Vopni recommends wearing “zero drop” shoes whenever possible, where the heel and toe are at the same distance from the ground, mimicking a natural barefoot position.
The Vaginal Microbiome
“The vagina has its own microbiome, and many people don’t realize that,” says Cabeca. “When the vaginal microbiome becomes unhealthy, we start to see problems with fertility, sexual function, dryness and infections.” Unlike the gut, which benefits from bacterial diversity, the vaginal microbiome thrives with fewer dominant species. A healthy vaginal microbiome is typically dominated by Lactobacillus species. Cabeca recommends a microbiomesupportive, “keto-green” diet rich in bitter greens, cruciferous vegetables, healthy fats, high-quality proteins and fermented foods, as well as vaginal probiotics taken in capsule form.
“Many vaginal hygiene products can disrupt the microbiome. Because the pelvic floor has so much vascularity [blood vessels], those tissues absorb chemicals very easily. That exposure can affect the glands and tissues that help keep the vaginal environment healthy,” Cabeca cautions. She recommends choosing organic menstrual products over conventional tampons and menstrual pads; avoiding heavily fragranced cosmetics; and using gentle cleansers such as olive oil–based soaps.
Knowing Our Bodies
Body awareness is a powerful tool for prevention and early intervention. “One of the most important things I tell patients is: Get a mirror and look down there,” Cabeca says. “You need to know your normal anatomy—what it looks like and what it feels like.” Understanding what is typical for our bodies can make it easier to recognize changes.
Hannah Tytus is an integrative health coach, former writer at the National Institutes of Health and host of the Root Shock podcast, exploring the cultural underpinnings of health.
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Each session is designed to meet you exactly where you are. Reconnect with your inner balance, dissolve stress, and awaken a deeper sense of vitality.
Pelvic pain is common but never something you should simply live with. Pelvic therapy addresses the root contributors— including muscle tension, connective tissue restriction, and nervous system dysregulation—helping patients move toward decreased pain and improved quality of life.
Heath Chiropractic and Wellness
A Conversation With Drs. Tom and Darlene Heath
by Natural Awakenings Editorial Team
What first drew you to chiropractic care?
Dr. Tom: My interest in health and wellbeing started as early as fourth grade. Chiropractic felt like a natural extension of that passion. It’s also part of my family—my father became a chiropractor just before I entered chiropractic college, and even my great-grandfather practiced chiropractic.
Dr. Darlene: I always knew I wanted to work in health care. I initially considered becoming a veterinarian, but through prayer and reflection, I found chiropractic. It’s become a true family calling—my sister and I went through chiropractic school together, and now two of our sons and a daughter-in-law are chiropractors as well.
How would you describe your approach to care?
We’ve always been drawn to natural health care and a holistic approach—long before it became mainstream. Over time, we expanded our train ing to better support the whole person: mind, body, spirit and energetics —including how stress, energy regulation and the nervous system impact health.
comprehensive, integrative approach that restores hope—especially for concerns that may have been overlooked or dismissed.
What does whole-person wellness look like in your practice?
Dr Tom Heath
Many patients come to us after exhausting other options. Our goal is to offer a
We begin with foundational factors like sleep, nutrition, emotional health, toxin exposure and stress levels. From there, we integrate advanced tools and techniques such as chiropractic adjustments, applied kinesiology, Quantum Neurology and Neuro Emotional Technique.
We also utilize technologies like thermography and Qest4 scanning, along with lab testing and imaging, to identify underlying imbalances—often before they become more serious. This proactive approach allows us to guide patients toward lasting healing and vitality.
What patterns do you commonly see in patients?
Women often put their own health last while caring for others, which can allow issues to progress over time. Men, on the other hand, frequently delay seeking care, hoping symptoms will resolve on their own.
In both cases, early intervention can make a significant difference—saving time, reducing stress and improving outcomes.
What is most important for women to understand about their health?
Prioritizing your health isn’t selfish—it’s essential. When women take care of
themselves, they’re better able to support the people they love. We’re here to help guide that journey and address the foundational elements that lead to lasting wellness. There is hope. You can feel vibrant and well again.
How does your philosophy differ from traditional healthcare models?
Much of modern health care focuses on managing symptoms. We take a different approach—seeking out and addressing root causes.
Final Thoughts
At Heath Chiropractic and Wellness, care goes beyond treating symptoms. It’s about uncovering deeper imbalances, restoring the body’s innate intelligence and empowering patients to take an active role in their health. The result is not just relief—but renewed energy, resilience and a path toward lifelong well-being.
Our goal is to restore natural function, support longevity and help patients achieve a high quality of life—not just temporarily, but for years to come.
Dr Darlene Heath
Heath Chiropractic and Wellness is located at 14 W. Main St., in Landisville. For more information or to schedule an appointment, call 717-530-5555 or visit HeathChiropracticAndWellness Center.com. See ads, pages 29, 47 and 54.
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More Than Soup
Lentils as a Modern Wellness Staple
by Maya Whitman
Humans have consumed lentils since the Bronze Age, and cultures worldwide, from the Middle East to the Mediterranean, have long valued them. These nutritious legumes gained popularity as a meat substitute in the United States during World War II and remain a cost-effective ingredient in modern kitchens, with the added benefit of being an
“Lentils require less water than many other protein sources, and they enrich the soil in which they’re grown,” says Cynthia Sass, a registered dietitian nutritionist and plantbased recipe developer in Los Angeles.
These small seeds from a legume plant are mild, easy to cook and offer endless possibilities for hearty soups, salads, plant-based “meatloaf”, veggie burgers, dips, stuffings and even sweet desserts. Lentils absorb any flavors added to them, effortlessly highlighting exotic spices and fresh herbs, and
can serve as a surprising flour replacement in delicious baked goods.
“When people discover lentils beyond soup, they often realize just how versatile and satisfying this tiny powerhouse can be. They are one of the most versatile foods in the plant-based kitchen,” says Tracy Gunter, a health strategist and owner of Original Origins Health & Wellness, in Columbia, South Carolina.
Vital Properties
According to the Cleveland Clinic, regular lentil consumption leads to healthier blood pressure levels than eating garbanzos (chickpeas), beans or peas. Their fiber content enhances good gut bacteria and sustains energy throughout the day. Lentils do not cause extreme glucose spikes, making them an excellent addition to a diabetesmanagement diet and helpful for reducing excessive systemic inflammation. Rich in selenium and zinc, they boost immune
response and contain cardiovascular-supportive minerals like potassium. Lentils also provide iron and offer 25 grams of protein per three-and-a-half ounces. Their high polyphenols content also lowers the risk of cancer, cognitive decline and obesity.
Sass notes, “Lentils make a terrific postexercise recovery food and can help athletes and active people replenish nutrients they’ve depleted during exercise and heal from the stress a workout puts on muscles and joints.”
Gunter loves lentils for their high nutrition and plant-forward flexibility. “They can easily replace meat in many dishes because of their hearty texture and protein content,” she explains. “They can be seasoned and used as a filling for stuffed peppers, layered into vegetable shepherd’s pie or incorporated into tacos and wraps.”
Varieties and Inspirations
Lentils vary in color and texture, each type cooking differently. Brown lentils are
perfect for plant-based “meatloaf”, “meatballs”, vegetarian chili and sloppy joes. Red lentils cook quickly for creamy Italian, Moroccan or Indian-inspired soups, hearty hummus-like dips and curries. Tiny black lentils (Beluga) and French lentils (Puy) add a firm, nutty texture to food bowls and salads and pair well with roasted Yukon gold or sweet potatoes.
Lentils work well in combination with softto-medium-grade tofu for comfort food classics like stuffed shells or manicotti. Additionally, lentil-based desserts such as brownies are decadently moist, and lentil puddings are delightful when made with the addition of dried fruits like Medjool dates.
“Lentils can be incorporated into nearly every type of cuisine and can be included whole or pureed,” says Sass. “Cooked lentils can be tossed with pre-made balsamic vinaigrette, olive tapenade, herbed tahini or vegan pesto and served over a bed of greens along with other raw or cooked veggies.” Although they cook within 10 to 40 minutes, depending on the variety, she
suggests buying pre-cooked, steamed lentils in the produce section of many markets as a practical option. Canned organic lentils are another solid alternative.
“One of my favorite ways to prepare lentils is simply simmered with garlic, onion, fresh herbs and a splash of lemon,” says Gunter. “Sometimes the simplest preparations allow their natural flavor and earthy richness to shine.” She also praises the combination of lentils with spices like cumin, turmeric, coriander, smoked paprika and curry, as well as herbs like parsley, cilantro, thyme and rosemary, which aid digestion.
Helpful Tips
Soak lentils for a few hours to enhance digestibility. For perfectly tender lentils, add salt only after cooking. Cook a pot of lentils and store it in the fridge for use throughout the workweek. Freeze any unused, cooled portions for three to six months in airtight containers.
Maya Whitman is a frequent writer for Natural Awakenings.
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YIELD: 4 SERVINGS
1 cup green or black lentils
3 cups water
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1 cup cucumber, diced
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1 cup cherry tomatoes, halved
¼ cup red onion, finely diced
¼ cup fresh parsley, chopped
2 Tbsp fresh lemon juice
2 Tbsp extra-virgin olive oil
½ tsp sea salt
¼ tsp black pepper
Rinse lentils and place in a pot with water. Bring to a boil, then reduce heat and simmer about 20 to 25 minutes until tender but still holding their shape.
Drain and allow lentils to cool slightly.
In a bowl, combine the cooled lentils with the cucumber, tomatoes, onion and parsley.
Drizzle with lemon juice and olive oil and season with salt and pepper, then toss gently.
This salad is best served at room temperature or chilled. It keeps well for several days and becomes even more flavorful as it marinates.
Recipe and photo courtesy of Tracy Gunter.
CREAMY RED LENTIL GARLIC DIP
YIELD: 4 TO 6 SERVINGS
1 cup red lentils
2 cups water
2 garlic cloves
2 Tbsp tahini
2 Tbsp lemon juice
1 Tbsp olive oil
½ tsp cumin
½ tsp sea salt
Pinch of smoked paprika or turmeric, optional
Rinse lentils and add to a saucepan with water and garlic.
Bring to a boil, then simmer about 12 to 15 minutes, until lentils are soft.
Allow to cool slightly, then transfer the lentils and garlic to a blender or food processor.
SUPER
GREENS
Add the tahini, lemon juice, olive oil, cumin and salt. Blend until smooth and creamy.
Drizzle with olive oil and sprinkle paprika or turmeric on top, if desired. Serve with sliced vegetables, cucumber rounds or warm pita bread.
Recipe and photo courtesy of Tracy Gunter.
& BEANS DETOX SALAD
ZESTY FIESTA MUSHROOM-LENTIL “CHORIZO” TACO BOWL
Find these and more delicious recipes at NALancaster.com or NABerks.com.
Tracy_Gunter
Tracy_Gunter
Wings and Wonder
The Healing Effects of Birdwatching
by Sheryl DeVore
Amale northern cardinal sings “cheer, cheer, cheer” from a maple tree in a suburban neighborhood. Those that have heard or seen the common red bird know how such experiences can uplift the spirit. Birdwatching can help heal the mind and body, as well as enhance cognitive function, according to researchers. The activity, which the U.S. Fish and Wildlife Service states has 96 million participants in the United States alone, also fosters connections with community, science and the natural world.
The Song of Healing
Holly Merker is a team leader for Cornell Lab of Ornithology’s eBird.org, an online database for reporting avian observations. When she was diagnosed with breast cancer at age 32, she had already been an avid birder, traveling extensively to add new species to her list. Her birding style changed after the diagnosis.
“I sought solace in the birds,” she explains. “When I was bald from chemotherapy, I knew that the birds weren’t going to judge me. I could show up and be myself and not be the cancer patient. Birds became my wellness companions.”
On one Mother’s Day during her cancer journey, when she could barely lift her arms to hold her binoculars, Merker found strength at a nearby birding spot. Hearing a familiar birdsong,
she spotted the crooner in its nest. “In that moment, I identified what feats of survival that cerulean warbler had gone through,” she recalls. “They spend their winters in South America and fly thousands of miles north through wind and rain to nest. These birds are survivalists to the utmost degree. We were no different from each other.”
Merker co-wrote Ornitherapy: For Your Mind, Body and Soul with acclaimed birder Richard Crossley and his daughter Sophie Crossley. The book champions mindful birdwatching as a form of nature therapy that enhances sensory awareness, relieves stress and improves mental and physical well-being. Now 56 and in good health, Merker offers mindful birding workshops through Ornitherapy.com.
“One thing that really helped me in the first year after I finished my cancer treatment was tending to bluebird nest trails,” she remarks. “It got me walking and moving again. It gave me purpose. It was incredibly therapeutic. All the work I do with conservation, serving on boards and leading walks is because birds helped save my life, and now hopefully I am helping save them. I believe that when we start tuning into birds, we become better stewards of the environment.”
Leka
Finding Calm and Cognition
Birdwatching can be a balm for the anxious mind. “Instead of worrying about those problems that keep repeating themselves on a loop inside your head, watching birds can focus you outside yourself, as you search intently for a small movement in the trees, or a hint of color,” says Douglas T. Kenrick, Ph.D., a psychology professor at Arizona State University who began birding in earnest when he was 50
For John Elliott, the beauty of birds, whether seen from the window or in the wild, exudes a calming effect. “Studies have shown that adding birdwatching to a walk in nature increases positive feelings and decreases distress,” says the Chicago Bird Alliance board member and retired naturalist and education manager for the Forest Preserves of Cook County, in Illinois.
A 2022 study published in Scientific Reports found that everyday encounters with birdlife were associated with lasting improvements in mental well-being in both healthy people and those diagnosed with depression. Another study, published in 2023 in the Journal of Environmental Psychology, reported that birdwatching among nursing home residents led to positive effects in mobility, cognitive function and mental health.
“When we are birding, we are actively engaging our minds and adding to our brain’s neuroplasticity,” Merker remarks. “I tell folks, instead of downloading brain games, watch birds.” A new study published in The Journal of Neuroscience suggests that expert birdwatchers possess superior brain cognition and structural brain differences compared to beginners, which may help protect against age-related cognitive decline.
Tips for Beginners
“Birding on your own is just fine if that suits you, but you can also visit a nature center, which may offer opportunities for birdwatching, including guided walks and feeder observations,” Elliott suggests. “You can also attend free bird walks led by local bird club members or buy a feeder and watch from your window.”
Fancy equipment isn’t necessary. “It’s just about noticing the birds around you and paying attention,” Merker says. “If people want to take it to the next level, a pair of binoculars will enhance their experiences. You’ll get a closer view from a distance. You can get a pair of binoculars on eBay for a good price, and lots of groups let you borrow some.”
Merker suggests finding a place to sit outside—in the backyard, a local park or near a pond. “Then let the birds come to you,” she says. “Whatever bird shows up is enough for you to find joy.”
An outdoors columnist and photographer for the Chicago Tribune, Sheryl DeVore has authored several books on nature. Reach her at sheryldevorewriter@gmail.com.
Lessons for Young Female Athletes
How To Support Resilience, Agency and Joy
by Christina Connors
While sports can build confidence, grit and community, girls today often face pressure to over-perform, sacrificing joy for external validation. According to the Women’s Sports Foundation, more than 38 percent of girls in the United States do not participate in sports at all. And for those that do, the pressure to perform can quietly drain the very joy that drew them to the game in the first place.
By age 14, girls drop out of sports at twice the rate of boys, not because of a lack of talent, but for a range of complex factors— from lack of access, cost and transportation challenges to fear of judgment, dwindling confidence and bodies that feel like liabilities rather than assets.
Sports can be among the most powerful laboratories for building lifelong resilience in girls. The field is where they learn to fail forward, push limits, set boundaries and discover that their bodies exist to feel strong, not just look a certain way. The challenge is to make sure they stay long enough to learn those lessons.
The Perfectionism Problem
A 2024 study published in Frontiers in Psychology found that higher perfectionism in young athletes is linked to lower self-esteem, decreased motivation and increased burnout, largely through patterns of self-blame and catastrophizing. Perfectionism often arrives wrapped in good intentions: a coach that pushes hard, parents that envision a scholarship or a culture that measures worth in scores and rankings. But when achievement becomes the measure of identity, girls learn that love is conditional, based on performance.
According to Casey Seidenberg, an executive life coach and program leader at Human Better EDU who works directly with young female athletes, “Perfectionism is driven by fear: fear of judgment, failure or not being good enough. Healthy striving, by contrast, is motivated by growth, progress, purpose and self-kindness.”
She invites athletes to ask empowering questions after a hard game, such as, “What did I learn? How do I want to recover? How have I bounced back before?” This reframing transforms setbacks into stepping stones and builds the kind of resilience that extends far beyond sport. “When girls understand that mistakes are expected and even valuable, they stop tying their worth to flawless performance and begin focusing on learning and improvement instead,” Seidenberg explains.
In her view, “The shift from mistakesas-identity to mistakes-as-information is fundamental. A girl that learns to ask, ‘What can I try differently?’ instead of ‘What’s wrong with me?’ is building a skill set that will serve her through every hard thing life delivers, on and off the field. This is also where girls learn to set boundaries by listening to their own bodies, knowing when to push and when to rest. That discernment, often called the ability to selfregulate, is something many women spend decades trying to reclaim as adults.”
Identity Beyond the Trophy
One of the most common (and damaging)
patterns in girls’ sports is the fusion of identity and achievement. When a girl’s sense of self depends entirely on her stats, ranking or coach’s approval, any stumble on the field becomes an existential threat.
Parents and coaches can help dismantle this by expanding the evidence girls collect about who they are. That means reflecting back moments that have nothing to do with winning, saying, “I noticed how you kept going even when that was hard. You were a great teammate today. You asked for help, and that takes strength.”
“It’s not about a trophy for everyone. It’s about our daughters learning valuable life skills, having fun and being part of a community and a team,” says Lindsay O’Neill-O’Keefe, CEO of Wellness Eternal, host of the podcast OptimizeWE and an ACE Fitness wellness coach.
According to Seidenberg, “When girls repeatedly collect evidence that they are worthy even when they struggle, they develop a more resilient, grounded identity— one that lets them take risks, recover from failure and pursue excellence from a place of healthy striving rather than pressure.”
Preventing Burnout
Burnout does not happen overnight. It builds slowly, through overloaded schedules, year-round single-sport specialization and environments where rest is seen as weakness. The signs, says O’Neill-O’Keefe, are worth knowing: an inability to focus, withdrawn behavior, anxiety or constant worrying. When a girl who once lit up at practice begins dreading it, something has shifted.
Seidenberg frames burnout as what happens when an athlete slips into the passenger seat, reacting to external demands rather than moving toward her own sense of purpose. Her suggested antidote is to help girls reconnect to the reasons they loved the sport in the first place: the fun, the challenge, the freedom and the friendships. “Reconnection also requires looking beyond sport alone, because happiness is influenced by the full landscape of life, including relationships, rest and community,” she asserts.
What Parents and Coaches Can Do
• Celebrate process over outcome. Comment on effort, courage and character rather than only results. “You made a decision under pressure and kept going” lands differently than “Great game.”
• Model resilience instead of shame. On the drive home after a loss ask, “What was the hardest moment for you today?” or “What felt good?”
• Let girls lead. Resist the urge to over-coach or over-manage.
• Embrace low-pressure play. Community leagues, pickup games and summer programs without the weight of scholarship pressure offer girls room to enjoy movement again.
Christina Connors is a burnout prevention specialist, keynote singer and author. Learn more at ChristinaConnors.com.
When stress, exhaustion, or loss leave you feeling disconnected, healing begins with compassion and understanding. Our highly trained, trauma-informed therapists offer personalized care for anxiety, depression, relationship challenges, and more—along with equine and animal-assisted therapy that restores calm and confidence through connection.
Holistic Weight Management for Cats
Tips to Improve Nutrition and Encourage Physical Activity
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Feline obesity has become one of the most common health threats facing domestic cats. Nearly 60 percent of U.S. cats are overweight, according to research from the University of Illinois. Yet many guardians do not recognize the problem until illness develops. Because cats hide discomfort, early warning signs are often missed. What seems like a harmless extra pound may signal a serious health issue. Addressing this silent epidemic is critical to protecting feline longevity and quality of life.
Why Cats Gain Weight
Feline weight gain rarely has a single cause. It develops from a combination of diet, lifestyle and environment. Indoor cats live longer, but move far less than outdoor cats. In the wild, they spend hours hunting and exploring. Indoor living eliminates such activities. Research in the Journal of Feline Medicine and Surgery confirms that obesity rises when calorie intake regularly exceeds energy use, a common pattern in inactive indoor cats.
Feeding habits drive the problem. Free-choice feeding and energy-dense commercial diets lead to excess weight. Cat wellness advocates Jae Kennedy and Adrienne Lefebvre, CEOs of The Two Crazy Cat Ladies, link modern feeding patterns to rising obesity. “Based on industry sales reports and consumer surveys over the past decade, the vast majority of cat food sold globally is ultra-processed commercial food,” Kennedy says. Dry kibble, in particular, is produced with a high-heat, multistep manufacturing process.
According to Lefebvre, “Many kibble formulas contain high levels of carbohydrates and starches, which act like sugar in the body and contribute to weight gain.” Research backs this up. A study published in Preventive Veterinary Medicine found
that cats fed primarily dry food were twice as likely to become obese by age 2 compared with cats on wet or mixed diets. Highcarbohydrate, calorie-dense food and low activity create the perfect storm for a growing feline obesity epidemic.
The Ripple Effect
Excess weight raises the risk of insulin resistance, which disrupts blood sugar regulation. A study published in the Journal of Feline Medicine and Surgery reports that obesity reduces insulin sensitivity in cats, increasing the likelihood of developing diabetes.
Extra body fat also strains joints and triggers inflammation. A study published in BMC Veterinary Research linked higher body fat to worsening whole-body osteoarthritis scores, particularly in the hips, elbows and leg joints. Over time, joint degeneration can limit mobility and causes chronic pain. Because cats rely on jumping and climbing to navigate their environment, even mild discomfort may significantly alter daily behavior.
Obesity can also trigger deeper physiological changes. A review published in the Journal of the American Veterinary Medical Association notes that excess body fat can create a constant low-level inflammatory state, increasing the risk of metabolic and hormone-related disorders, joint disease, heart and respiratory problems, urinary issues and even certain cancers.
Recognizing these conditions is challenging because cats instinctively hide pain. Subtle behavioral changes are often the earliest signs. Cats with joint discomfort may hesitate before jumping, stop climbing onto high surfaces or show less interest in play. Because these changes develop gradually, they are frequently mistaken for normal aging, when they may actually reflect underlying health issues linked to excess weight.
Building Healthy Habits
Successful weight management often requires more than cutting portions. A holistic plan integrates nutrition, lifestyle and environment. Species-appropriate diets rich in animal protein and moisture mimic natural prey, while scheduled meals and portion control prevent unhealthy grazing.
“Because we confine our cats to four walls when we bring them inside, it becomes our responsibility to help them move and exercise their bodies,” Kennedy advises. Cats are instinctive hunters, yet indoor environments often provide little opportunity for stalking, climbing or chasing. Environmental enrichment such as puzzle feeders, vertical climbing spaces and interactive play can help restore these natural patterns of activity.
To help a 26-pound, kibble-loving cat they adopted, Kennedy and Lefebvre hid small portions of food around the house to
encourage hunting. The added movement alone jump-started weight loss. Gradually, they introduced fresh food and daily play sessions, and the cat reached a healthy weight in months. The lesson is clear: sustainable weight management relies on consistent habits, balanced nutrition, measured portions and regular activity.
Cats are natural carnivores and fat burners, not carbohydrate processors. Diets rich in animal protein and fat with minimal carbohydrates support healthy metabolism and natural satiety. Transitioning from dry kibble to moisture-rich, high-protein foods, such as quality canned diets or balanced home-prepared meals, improves hydration and kidney health, while helping cats feel satisfied rather than constantly hungry.
Ruth Roberts, an integrative veterinarian and holistic health coach for pets, is the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Fulfilling The Unspoken Promise
Saying goodbye to a beloved pet is one of the hardest decisions a family can make. Dr. Mark and Stacey Huber are dedicated to providing compassionate support for you and your pet through this difficult time, ensuring comfort and care every step of the way.
Why Choose In-Home Euthanasia?
• Less stress for your pet by avoiding a trip to the clinic • Comfort and privacy for your family
• A familiar environment to help create a peaceful experience
NOTE: To share your events and classes in our calendar, please visit our websites NABerks.com or NALancaster.com for guidelines and a submission link. Deadline: 5th of the month prior.
Visit our online calendar where you can find updated event and class information and share your events for free.
Friday & Saturday, May 1 & 2
Thaddeus Stevens and Lydia Hamilton Smith Center for History and Democracy Grand Opening Weekend
Friday begins at 9am with a ribbon-cutting ceremony and First Look Fete, with a Community Block Party on Saturday, 12-6pm, to include music, art, hands-on activities and local vendors. Learn about Lancaster’s abolitionist history and celebrate the center’s new role as a crossroads for history and democracy. Free, timed entry.
Stevens and Smith Center 13-15 E Vine St, Lancaster. 717-392-4633. StevensAndSmithCenter.org
Saturday, May 2
Horn Farm Center’s 14th Annual Spring Plant Sale – 9am-3pm. Spring into the growing season while supporting ecological education. All plants are grown locally by Horn Farm staff, partner farmers, and students in the farm’s Regenerative Grower Training Program. Free. Horn Farm Center, 4945 Horn Rd, York. 717-757-6441. Horn FarmCenter.org/plant-sale.
Cooking Class: Sourdough Bagel Workshop – 10am-1pm. Ages 16+. In this handson workshop, learn the entire bagel-making process from kneading and shaping to boiling and baking. BYOB. Registration required. $105. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. Zest Chef.com.
Family Drum Circle – 1-2pm. No experience necessary, beginners always welcome. Join us for a journey into sound. Part of 1st Saturdays at the Ashram. By donation, suggested $15 per family or $5 per child. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.
Rooted in Love, Growing in Memory –2:30-5pm. The SOS Berks Coalition invites the community to a free, family-friendly healing gathering for those impacted by addiction or the loss of a loved one. Activities include music, journaling, memorial tree planting, a butterfly release, and more. Free. The Nature Place at Angelica Park, 575 St. Bernadine St., Reading. SOSBerks.org.
Sunday, May 3
Gallery Reading with Heather Hanko –1-3pm. A warm, supportive group setting where Heather will connect with the spirit world to provide personal messages for each participant from family members, friends, or animals. Receive insight into questions or life circumstances. $45 early bird, $55 after 4/21. Sacred Alignment with Heather at West End Yoga, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYoga Studio.com.
Wednesday, May 6
Sound Therapy in the Medical Community – 11am-5pm. An introduction to preparing the sound practitioner for working within the allopathic medical field. Learn how to determine the best approach in working with a variety of patient needs, including hospice and support groups. $238.73. SoundWise Health Studio, 313 W Liberty St, Ste 263, Lancaster. 610-301-4356. SoundWiseHealth.com.
Thursday, May 7
Feast of the Senses Culinary Fundraiser – 5-9pm. 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. TouchstoneFoundation.org/feast-of-thesenses. Held at Excelsior, 125 East King St, Lancaster.
Mother’s Day Facial Workshop – 7-9pm. Hands-on workshop designed to teach the foundational steps of a facial with a focus on technique, touch, and a massage while both giving and receiving. Come with mother, daughter, or a friend. $125 per pair, free for EYM members. Everybody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-593-4075. Every BodyYogaAndWellness.com.
Saturday, May 9
ARMA Greek Thyme Honey Tasting –1-4pm. Sample Greek thyme honey during a special tasting demo and discover rich flavor, learn sourcing, and enjoy a sweet, aromatic experience. Free. Zest! 30 E. Main St, Lititz. ZestChef.com, ARMAHerbs.com.
Mother’s Day Facial Workshop – 11am1pm. See 5/7 listing for details.
Tuesday, May 12
Writing Without Fear – 6:30-8:30pm via Zoom. Tuesdays thru 6/9. An unconventional workshop to share ideas without stress, learn to dodge perfectionism, and delight in the moment. No grades, grammar, or judgment. Registration required. Write From the Heart, Lancaster. 717-383-4713. WriteFromTheHeart.us.
Wednesday, May 13
Somatic Singing Circle – 7-8pm. Explore voice, movement and rhythm in a supportive, nonjudgmental, non-performance setting. Release tension, reconnect with yourself and experience nervous system regulation. $20, limited spaces, registration required. Resonate You at Creative Pursuits, 1525 Oregon Pk, Ste 101 Bldg 3, Lancaster. ResonateYou.com.
Friday, May 15
Yin Yoga at the Ranch – 6-7pm. A deeply restorative yoga practice held in the peaceful rhythm of ranch life where you can soften, breathe and simply be with birdsong, open sky, and the grounding presence of our animals nearby. $20. Take Heart Counseling and Equine Assisted Therapy, 699 Wooltown Rd, Wernersville. 717-917-7137. TakeHeartCounseling.com.
Classifieds
Fee for classifieds is $1 per word per month. To place listing, email content to Advertising@NALancaster.com Deadline is the 10th of the month.
Help Wanted
INTEGRATIVE MEDICAL CLINIC – Established integrative medical clinic in Ronks, PA, is seeking a CRNP, medical assistant and receptionist. Offering flexible hours and competitive pay rate. Send resume to DrNickDorazio@gmail.com.
LICENSED MASSAGE THERAPIST –
Busy day spa seeks a licensed massage therapist for individuals, couples and occasions. Send inquiry and resume to: GLSwans1@aol.com.
Saturday, May 16
Afternoon Retreat – 1-4pm. Clear your calendar and step into a space of quiet restoration, reflection and creativity. Enjoy a reflective reading and short meditation before following your own inspiration of contemplation and creativity. $40. The Nest Collaborative, 629 Court St, Reading. 610763-1755. TheNestCollaborative.com.
Friday, May 22
Vipassana (Silent) Retreat Weekend –4pm thru 5/24. Silence provides us with many gifts and meditation is the most powerful spiritual practice. Explore the essence of quietude and tap into the deep silent wisdom of your own Self. $279. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/pa-retreats.
Saturday, May 23
Certification Training: Full Body Reflexology – 9am-4pm. Rev. Gwen Ward, Ph.D., Traditional Naturopath with over 40 years of experience, teaches the basics of reflex points, anatomy, and hands-on techniques to promote natural healing and help participants confidently practice with friends, family, and clients. $350. Health Quest Holistics, 1517 N 7th Street, Lebanon. 717-228-8605.
Creative Release Open Studio – 10am-12pm. Creative Release provides spaces and resources that make artmaking accessible in a safe space to explore your ideas. Bring your ongoing projects or use the art materials available. Free. Jo Davis Art, The Candy Factory, 321 N M - 321 N Market St, Lancaster. JoDavis.art.
Saturday, May 30
Coffee with Horses – 9-10am. Ages 14+. Enjoy a mindfulness tour of the ranch followed by coffee and casual conversation in the field surrounded by some of our therapy horses. Bring your favorite brew or have a coffee on us. Free. Take Heart Counseling and Equine Assisted Therapy, 699 Wooltown Rd, Wernersville. 717-917-7137. TakeHeartCounseling.com. Plan Ahead
Saturday, June 6 &
Sunday, June 7
Lancaster VegFest 2026 12-5pm
Explore more than 50 plant-based vendors, enjoy yoga throughout the weekend, visit a beer garden and listen to live music on the main stage at theis vibrant, female-run festival celebrating its 10-year anniversary. Free with VIP tickets, offering early access at 11am both days, for purchase online.
Donations at the door supporting Lancaster Farm Sanctuary. PA Veg Fest at Buchanan Park 901 Buchanan Ave, Lancaster. PAVegFest.com
Friday, June 5
Conestoga River Club River Float Experience – daily thru 6/13. Enjoy the opportunity to experience the beauty and importance of the river while connecting with nature. For details visit LancasterWaterWeek.org.
Tuesday, June 16
Memoir Writing Workshop: “Exploring Our Life Stories” – 6:30-8:30pm. (Tuesdays thru 7/21, no class 7/7) 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. 717-3834713. WriteFromTheHeart.us.
Saturday, June 20
Summer Solstice Singing and Drum Circle and Sound Meditation – 6:30-8:30pm. Join others in vocal play, gentle movement, easy to access mantra-type songs, and drumming rhythms and celebrate the Summer Solstice with Jen Lobo of Resonate You. $44. Resonate You at The Yoga Place, 9 Hahnstown Rd, Ephrata. 484-8541271. ResonateYou.com.
Wednesday, July 1
Cancer Support Writing Workshop –Wednesdays via Zoom thru 8/26, no class 7/8. 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.
September 2026
200-Hour Yoga Teacher Training
One weekend per month thru graduation in May 2027. Learn methodology, anatomy and physiology, philosophy, lifestyle and ethics, and technique and practice while deepening your yoga practice and exploring personal growth and self-inquiry.
$3,250, with $500 discount for registration through July.
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.
Ongoing Events
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. An opportunity to self-nurture and a respite from daily living using Hatha yoga postures with focus on the breath for deep relaxation and gentle release. Beginner class. $25 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com
Holistic Living Sundays – 10:30am-12pm. Check the website for specific weekly topics. $50 or EYW Membership. EveryBody Yoga and Wellness, 1245 Horseshoe Pike, Downingtown. 484-593-4075. Every BodyYogaAndWellness.com.
Svaroopa Yoga with Sarita – 12-1:30pm. Immerse yourself in a soothing yoga practice designed to release tension and boost vitality. Easy to follow with personalized attention. $25. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. SaritaLindaRocco.com.
Mondays
Chair Yoga at West End Yoga – 10:3011:30am. Accessible for everyone. Traditional poses are converted to using a chair as a foundation or prop. The addition of a long scarf/yoga belt, books/yoga block and beach towel/yoga blanket helps expand the options. $18. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. West EndYogaStudio.com.
Chair Yoga at Willow Yoga – 11-11:45am. Gentle, accessible yoga using a chair for support—perfect for those with limited mobility, recovering from injury or seeking a safer practice. $15 drop-in. Willow Yoga Studio, 25 Nolt Ave., Willow Street. 717-6172128. WillowYogaStudio.com.
Breathe and Flow Yoga – 7-8pm. Gentle and invigorating class that combines breathwork with flowing yoga poses to improve 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. 484-5934075. EveryBodyYogaAndWellness.com.
Tuesdays
Moderate Vinyasa Flow Yoga – 8:309:30am. 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. For those with yoga experience. $13. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717-940-9338. 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 – 10-11am. Build strength and mobility with dumbbells and resistance bands in this fun, supportive class. All levels welcome—no experience needed. Equipment provided. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128.
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 physical, mental, and emotional awareness through gentle movements inspired by a baby’s first year of development. Each class explores a different process, helping improve flexibility, movement quality, energy, posture, focus and overall body organization. $15/drop-in. Susquehanna Dance Center, 120 College Ave, Mountville. FeldenkraisBlog.net.
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. HeathWellnessCenter.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 and 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. 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.
Spring Renewal Yoga Series – 6:15-7:45pm. Thursdays in May. This 4-week introductory yoga series designed for both new and returning students seeking a thoughtful, supportive way to reconnect with their bodies. Explore yoga as a practice of wholeperson care. $100. The Urban Well Yoga Studio, 119 N Duke St, Lancaster. 717-940-9338. SaintJamesLancaster.org.
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. Room heated to 90 degrees. $18. Bldg7 Yoga, 220 N Park Rd #7, Wyomissing. For information, call 484-755-5705. 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 and feel welcomed as part of our inclusive community. Donation. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-5934075. EveryBodyYogaAndWellness.com.
The Inner Work Circle – 7:15-8:15pm. A weekly gathering space dedicated to women for self-exploration, shadow work, and soulful conversation. This is not group therapy but a place for meaningful conversation, emotional insight and personal growth. $18. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. West EndYogaStudio.com.
Fridays
Watercolor Club – 3-4pm. Come as you are, grab a few supplies and explore color, ges-
ture, and mood. No experience needed. $15 suggested donation. Jo Davis Art at West Art, 816 Buchanan Ave, Lancaster. 717-8420880. JoDavis.art.
Yoga Nidra – 4:30-5:15pm. Experience deep relaxation with a guided meditation often called “yogic sleep”. Simply lie down, get comfortable, and allow the instructor to guide you into a state of calm, clarity and renewal. $18. West End Yoga Studio, 221 W Walnut St, Lancaster. 717-406-9681. West EndYogaStudio.com.
Yoga for Recovery / 12-Step Flow Yoga –5:30-6:30pm. 1st Fridays. A blend of yoga, breathwork and 12-step principles to encourage healing, self-awareness and personal growth. All levels welcome; no prior yoga or recovery experience required. $15. The Nest Collaborative, 629 Court St, West Reading. 610-507-5403. TheNestCollaborative.com.
Level 1 Yoga – 6-7:15pm. Features basic postures, including alignment and refinement techniques. A slower mindful approach to practice that has both moderate and gentle energetic tones. Registration required. Suggested donation $10. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamalaFoundation.org/calendar.
Sound Bath – 6-7:30pm. 2nd Fridays. An intentional healing experience designed to calm the nervous system, open the heart, and bring you back into harmony with yourself in a deeply restorative session with crystal alchemy bowls, gongs, chimes, drums and more. $35. The Nest Collaborative, 629 Court St, Reading. 610-763-1755. TheNestCollaborative.com.
Sound and Movement – 6-7:30pm. 3rd Fridays. A chakra-based exploration of physical movement, sound vibration and stillness. Connect and create on your own and with others through attunement with the instrument of your body. $25. The Nest Collaborative, 629 Court St, Reading. 610-7631755. TheNestCollaborative.com.
Saturdays
Puppy Start Right Program – 10-11am. Includes four classes, a book, videos and a training treat pouch. Taught by Nicole Weersing, Karen Pryor-Certified Instructor. Rotating start, registration required. $175. Godfrey’s Welcome to Dogdom, 4267 New Holland Rd, Mohnton. 610-777-5755. GodfreysDogdom.com.
Tarot – 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. Community Resource Guide
Acupuncture
LANCASTER ACUPUNCTURE
Beverly Fornoff
Eden Natural Care Center 600F Eden Rd • Lancaster 717-381-7334
LancasterAcupuncture.com
Discover your body’s natural ability to heal with the supports of acupuncture and herbal medicine. Acupuncture is a way to relieve acute or chronic pain, stress, allergies, colds, digestive problems, and insomnia and support your overall well-being. See ad, page 31.
Ayurveda
EVERYBODY YOGA & WELLNESS
1245 Horseshoe Pike • Downingtown 484-593-4075
EveryBodyYogaAndWellness.com
We are known for our transformative Ayurvedic bodywork and treatments using herbal-infused oils, customized to restore balance and vitality. Also offering detox, reflexology, reiki and yoga—holistic services designed to support your physical, emotional and energetic wellbeing. See ad, page 29.
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 33.
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 13.
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.
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 29.
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 21.
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 21.
Coaching (Creative Facilitation)
JO DAVIS ART
929 North Duke St • Lancaster (by appointment only)
717-842-0880
Hi@JoDavis.art
JoDavis.art
Jo Davis guides individuals and groups in reclaiming creativity as a practice of healing and self-discovery. Her facilitation blends expressive art-making with mindfulness to calm the nervous system, foster playful experimentation, and awaken the creative intelligence we all carry.
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.
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.
Almost everything will work again if you unplug it for a few minutes, including you.
— Anne Lamott
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 28.
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.
Dentistry
DAVID A. SCHWARTZ, DDS, PC 701 Jefferson Blvd • West Lawn 610-670-6910
SchwartzFamilyDental.com
We provide general and cosmetic mercury-free dental care to the entire family with attention to “whole person health.” We have advanced training in the safe removal of mercury fillings, non-surgical gum treatments, orthodontics, sleep apnea, solutions for TMJ, facial pain and headaches. Visit our website to learn more. See ad, page 23.
DNA Testing
ANY LAB TEST NOW
235 Bloomfield Dr, 110 Bldg B • Lititz 717-207-7604
AnyLabTestNow.com/Lititz
Any Lab Test Now makes it easy for consumers and businesses to manage their health! We provide direct access to clinical lab tests, DNA tests, and drug- and alcoholtesting services, vitamin B12 injections and more. See ad, page 8.
Eco-Friendly Cleaning
HUGHES HOME SERVICES
Green Cleaning & Laundry Service
Samantha Hughes
SamanthAnneHughes@yahoo.com 717-538-6383
We offer weekly, bi-weekly or monthly services, as well as deep cleaning, organizing and next-day laundry services using organic, safe environmentally kind products. We’d love to help make your home healthy and happy! Schedule your free consultation today. See ad, page 17.
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 32.
Farm/Farmers Markets
HOMEFIELDS
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.
SIMPLE FUNERALS
40 N Charlotte St • Manheim 717-664-1500
SimpleFuneralsPA.com
ONLINE
EXCLUSIVES >
Find additional articles and videos at NALancaster.com or NABerks.com. Go to the home page and click on the “In This Issue” image in the top carousel or in the right colum.
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 37.
150 Letort Rd • Millersville 717-572-2719
Homefields Care Farm, Lancaster County’s longestrunning CSA, is Pennsylvania Certified Organic, offering 300+ vegetable, fruit, and herb varieties May–Nov. Celebrating 30+ years, Homefields provides vocational training, volunteering, and employment for people of all abilities. Homefields is a 501(c) (3) nonprofit organization.
LIVENGOOD FAMILY FARM
Pastured-Raised Meats, Eggs & Produce 1648 Morningside Dr • Lancaster 717-327-6817
Come learn about green burial Come learn about green burial options for natural interment. options for natural interment. Discover how you or your loved ones
LivengoodFamilyFarm.com
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.
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.
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 10.
Courtesy of Cultural Care
Courtesy of Jake Isham
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 7.
Functional Medicine
FUNCTIONAL HEALTH OF LANCASTER
Kristen Miller, RN, MSN, FNP-BC, CRG 2207 Oregon Pike, Suite 301A • Lancaster Info@FH-Lancaster.com 717-490-6227 (call or text) FH-Lancaster.com
Kirsten is a board-certified Family Nurse Practitioner specializing in functional and integrative medicine, helping patients uncover root causes of chronic disease. She focuses on cardiometabolic health, hormone balance and mental wellness through targeted lifestyle strategies. See ad page 4.
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 23.
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 19 and 28.
Health Mentorship
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 4.
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.
Vulnerability is not winning or losing; it’s having the courage to show up and be seen when you have no control over the outcome.
—Brené Brown
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 33.
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 33.
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 28.
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 18.
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 11.
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 14.
STRASBURG HEALTH ASSOCIATES
Nick D’Orazio, MD
181 Hartman Bridge Rd • Ronks 717-687-7541
DrNickDorazio@gmail.com
Physician board certified in integrative and holistic medicine employs a wide variety of treatment modalities including Ayurveda, IV treatments including chelation, homeopathic, herbal, and nutritional medicine, natural injections, physical rehabilitation, and bodywork. Dr. D’Orazio is a physician who lives what he teaches.
WALNUT GROVE FAMILY MEDICINE & WELLNESS CLINIC
Mary Tierney, MD
3100 Willow Street Pk • Willow Street
717-723-9104
WalnutGroveFamilyMed.com
With a patient-first approach using science-based research to guide treatment plans along with supplementary modalities, we help our patients achieve and maintain optimal health and wellbeing. Providing family and sports medicine, acupuncture, infrared therapy, hyrdomassage, discounted labs, medications and supplements and more. See ad, page 22.
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 11.
IV Therapies
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 4.
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 8.
Markets
BLUE DOOR MERC & PERC
Twin Valley Holistic Health 2403 Main Street, Suite B • Narvon 484-262-9020
TwinValleyHealthAndWellness.com
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.
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 10.
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.
Mind-Body-Spirit
SACRED ALIGNMENT
Heather Hanko
Online and In-person 717-693-0224
Heather@HHSacredAlignment.com
Connect with loved ones in spirit, find balance and receive gentle guidance through life’s challenges. As a gifted medium, Heather creates sacred alignment, offering readings, reiki and supportive coaching to help you invite healing and live with greater peace and clarity.
Mind-Body Therapy
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 5.
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 36.
Naturopathic Doctor
HEALTH FOR LIFE
Ann Lee, ND, L.Ac 112 Cornell Ave • Lancaster 717-669-1050
DoctorNaturalMedicine.com
Learn how your symptoms are connected, get answers and achieve improved health and well-being as we facilitate your body’s ability to heal itself through acupuncture and naturopathic medicine. Special focus on hormone balancing and fertility (now offering DUTCH hormone testing).
Naturopath (Traditional)
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.
Angelique is formally trained in neurokinetics, polyvagal theory and yoga therapy. Her treatments are tailored for patients with chronic pain, poor posture, dysautonomia, insomnia, trauma, fatigue, headaches and more. See ad, page 4.
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 4.
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 14.
Personalized 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 4.
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 41.
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 31.
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. See ad, page 16.
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).
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 15.
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 11.
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 29.
Living Wild Collective offers transformative journeys that reconnect travelers with the sacred rhythms of the Earth. Through bushcraft, ancestral land skills, deep cultural respect, and immersive time traversing the land, these experiences nurture personal healing while honoring local communities and ecosystems. Offering two guided tours to Limpopo, South Africa, for April 2027. See ad, page 5.
Yoga
BLDG.
7 YOGA
220 North Park Road, #7 Wyomissing • 484-755-5705 Bldg7Yoga.com
A community-based yoga studio that offers something for everyone! With 3 different practice rooms, a wide variety of daily classes, unique monthly workshops, plus free weekly meditation. We strive to create a safe space for our community to connect and live healthier together.
HOLDING SPACE YOGA
Urban Well Studio 119 N Duke St • Lancaster HoldingSpaceYoga.com
A welcoming space where Vinyasa and chair yoga become a path of presence and growth, and each class invites balance of body and spirit. Rooted in compassion, the practice nurtures connection, authenticity and a deep sense of belonging.
KULA KAMALA FOUNDATION & YOGA ASHRAM
17 Basket Rd • Reading 484-509-5073
KulaKamalaFoundation.org
Kula Kamala Foundation is a nonprofit, non-sectarian spiritual center dedicated to mindfulness, non-violence, unity, and healing. Our public and professional programs serve people from all walks of life. No matter who you are, we have something special for you. OM. Peace. See ad, page 9.
THE NEST COLLABORATIVE
629 Court St • West Reading 610-763-1755
TheNestCollaborative.com
Your place for movement, healing and connection. Yoga, sound baths, wellness circles and fitness classes that support body, mind, and spirit. Your people; your growth. Feel your best— right here in our cozy space. Come as you are, leave more you. See ad, page 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 18.
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.
