Natural Awakenings Lancaster/Berks October 2025Natural Awakenings Lancaster/Berks November 2025

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Receive a FREE $15 Gift Card* with a 90 Minute Hot Stone Massage

a 90 Minute Warm Bamboo Massage

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of Avocado Mattresses in Lancaster County

SELLING Avocado Toppers & Kid Mattresses!

Sleep Healthy, Sleep Organic

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

With Avocado Mattress Purchase

We honor all pricing and offers on the Avocado website. Expires 11/30/25.

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“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.

Welcome to November,

a month of colder weather, fallen leaves and a natural slowing down—a time to reflect on the year that’s quietly settling into the pages of history.

My name is Riley Brubaker. I’m a freelance journalist, communications generalist, advocate for organ donation and kidney patients, and assistant to the publishers at Natural Awakenings Lancaster/Berks. Before last year, November was just another month on the calendar, one that blurred easily between October and December. But after receiving a kidney transplant in mid-November last year, the month of thanks-giving has taken on a much deeper meaning for me. It’s now a time of immense gratitude.

Riley B rubaker

Whether you’ve experienced a significant life event in November or make gratitude a year-round practice, reflecting on what we’re thankful for benefits us in so many ways. Gratitude can lift our mood and strengthen our resilience in the face of adversity.

Of course, gratitude doesn’t always come easily. If it did, it wouldn’t shape us the way it does.

Sometimes, practicing gratitude feels like searching for meteorites in a night sky speckled with clouds— you catch a glimpse before a cloud covers the light. It’s natural to feel disappointed or frustrated when clouds get in the way of your view. That’s a valid frustration if you’ve awakened at 2 a.m. hoping to see a meteor shower. Even so, in that moment of frustration, you may not notice another meteorite. It could be flickering past just a short distance away.

KendraCampbell & JacquelineMast

If gratitude feels hard to find some days, be gentle with yourself. Try looking for your cloud instead. See whether it’s truly hiding that bright star or simply passing by more slowly than you’d like.

We hope this month’s stories inspire you to cultivate gratitude in new ways. Our feature explores strategies for relieving stress and burnout, embracing the rhythm of seasonal living, rediscovering the transformative power of singing, and letting nature restore calm and balance—practical ways to notice and appreciate life’s everyday gifts.

Co-Publishers/ Kendra Campbell

Executive Editors Jacqueline Mast

Publishing Assistant Riley Brubaker

Editor Sara Gurgen

Contributing Writer Trella Dubetz

Proofreader Randy Kambic

Design & Production Steffi K. Kern

Sales & Marketing Kendra Campbell

Social Media/Website Carolyn Coogan

CONTACT US

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Phone: 717-399-3187 Fax: 717-427-1441

Publisher@NALancaster.com

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Natural Awakenings Lancaster/Berks @natural_lancasterberks

As you navigate this month of giving thanks, may this issue bring a bounty of ideas, encouragement and inspiration to help you continue practicing gratitude through the changing weather and beyond.

And finally, this November marks Natural Awakenings Lancaster/Berks’13th anniversary. We as a team wish to express our deep gratitude to you, our wonderful readers, and to the vibrant community of creators, entrepreneurs and practitioners that bring these stories to life year after year.

With heartfelt thanks,

and the Natural Awakenings Team

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Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Make Thanksgiving Easy and Local With Kimberton

Whole Foods

Kimberton Whole Foods is helping customers enjoy a stress-free, locally sourced Thanksgiving with preorders available from November 1 through 20 at all seven store locations. The market is offering fresh turkeys from Koch’s Turkey Farm, a familyowned operation in Tamaqua, known for its high-quality poultry. Both natural and organic options are available in a variety of sizes.

The Kimberton Whole Foods kitchen is also preparing madefrom-scratch seasonal sides like mashed sweet potatoes and butternut squash soup. Individual complete holiday meals—including wheat-free and vegan options—make it easy for everyone at the table to enjoy a festive feast.

To top it all off, the menu features handcrafted pies from Frecon Farms, a beloved orchard and bakery in Boyertown. These locally made treats are the perfect way to celebrate the flavors of the season while supporting nearby producers. New this year are wheatfree pies, adding even more variety to the dessert table.

To browse the menu and order turkeys and other Thanksgiving favorites for pickup at any Kimberton Whole Foods location the Tuesday or Wednesday before Thanksgiving, visit  KimbertonWholeFoods.com. See ads, pages 55 and back cover.

Surprise Someone You Love With the

Gift of Wellness

John Tekeridis/ Pexels.com

As the season of giving approaches, The Spa at Willow Pond, in Sinking Spring, is encouraging residents to consider wellness-focused gifts. The Berks County spa notes that experiences such as massages, facials, detox services and weight-loss support can provide long-term benefits for both the giver and the recipient.

“People are looking for gifts that feel meaningful,” spa owner Gail Lentz explains. “A spa day offers relaxation, stress relief and time for self-care.”

The spa offers a wide range of packages designed to meet different needs. Options include facials and skin treatments, detox therapies and wellness programs centered on healthy weight management. One of the most popular choices is the couples massage, which allows partners to unwind together in a calming, private setting.

With flexible scheduling and gift cards available, the spa presents itself as an easy solution for holiday giving. Whether for a partner, daughter or friend, a spa day is a thoughtful alternative to traditional gifts—one that promotes both wellness and connection.

Location: 1487 Old Lancaster Pike, Reading. To schedule an appointment or purchase a gift card, call 610-406-5733. For more information, visit TheSpaAtWillowPond.com. See ads, pages 7 and 51.

Embark on a 10-Month Herbal Journey With Susanna Reppert

The Rosemary House, an herb and spice specialty shop, in Mechanicsburg, will host a 10-month, in-person herbalism course beginning in January and running through October 2026. The Way of Life Herbalism Course meets one Sunday a month and offers participants the chance to study plant-based medicine under the guidance of shop owner and fifth-generation folk herbalist Susanna Reppert.

The course takes a clinical approach to herbal studies, with each month devoted to a different body system. Sessions begin with an overview of anatomy and physiology, followed by herbal plant profiles specific to that system. Afternoons focus on practical applications, including medicine-making techniques, tea tastings and demonstrations. Participants will also engage in plant identification, receive cuttings from Reppert’s garden and share in fellowship with other herbal enthusiasts.

Course materials are based on Rosemary Gladstar’s Science and Art of Herbalism. Students that complete the work will earn certificates for both Gladstar’s program and the Way of Life Herbalism Course. More than 100 herbal profiles are covered over the 10 months, providing a strong foundation for those seeking deeper knowledge and hands-on experience in herbal medicine.

Cost: $1,300 (includes all required course materials); a nonrefundable $400 deposit is due by December 10 to reserve a space. Location: 120 S. Market St., Mechanicsburg. For more information or to register, call 717-697-5111, email TheRosemaryHouse@aol.com or visit Tinyurl.com/Practical-Herbalism. See ad, page 31.

Affordable At-Home Neurofeedback Now Available

Soothe Wellness, in Lancaster, is introducing an affordable at-home neurofeedback program designed to make brain wellness more accessible. Co-owners Jen Donovan and Mike Welch are bringing clinical-grade neurofeedback directly to clients through a simple rental device and mobile app—no frequent office visits are required.

Aimed at supporting individuals with attention-deficit/hyperactivity disorder, anxiety, depression or post-traumatic stress disorder, the program includes four personalized sessions with a certified Level-3 NeuroMeditation Coach.

According to Donovan, using real-time electroencephalogram (EEG) data, sessions help retrain the brain’s natural rhythms, improving focus, calm and emotional balance. The noninvasive technology guides the brain to build healthier patterns while reducing symptoms like distractibility, chronic stress and traumabased reactivity.

“By blending neuroscience with mindful awareness, Soothe Wellness empowers individuals to regulate their nervous systems, shift out of survival mode, and cultivate lasting mental clarity and resilience—all from the comfort of home,” notes Donovan.

For more information or to register, call 541-515-1515, email Info@Experience Soothe.com or visit ExperienceSoothe.com. See ad, page 32.

Illuminate the Holidays With Clean Luxury

Fontana Candle Company, the first MADE SAFE-certified candle brand, has teamed up with wellness innovator Beekeeper’s Naturals to launch a limited-edition holiday candle, Honey Ember, on November 3. The collaboration blends the golden sweetness of honey and the cozy warmth of amber, bringing purity and indulgence into homes this season.

Each Honey Ember Candle is hand-poured with just three ingredients—beeswax, coconut oil and essential oils—and is third-party certified to ensure safety for people and the planet. The toxin-free, clean-burning candle offers a wellness-conscious alternative for holiday gifting and home use.

“This collaboration proves that you can fill your home with the scents you trust, without hidden toxins or synthetic fragrance,” says Katie Roering, co-founder of Fontana Candle Company.

The Honey Ember Candle will be available for a limited time exclusively at FontanaCandleCompany.com. For more information, email Customer@FontanaCandleCompany.com. See ad, page 21.

Discover Simpler, Affordable Burial Options

Community members are invited to a free Snack & Chat, hosted by Simple Funerals Inc., from 6:30 to 7:30 p.m. on November 12 at Mill 72 Bake Shop & Café, in Manheim. Guests can enjoy light refreshments while learning about practical and compassionate approaches to funeral planning.

The evening will provide an open, supportive space to explore important topics such as preplanning arrangements, wills, powers of attorney and strategies for reducing burial costs.

Attendees will also learn about Simple Funerals’ mission to make end-of-life care more affordable and meaningful. Services include private family viewings, simple caskets, green burial choices, graveside ceremonies and other lower-cost alternatives—all designed to honor loved ones with dignity while easing financial burdens.

Location: 45 N. Main St., Manheim. RSVP by November 7 by calling 717-664-1500. For more information, email  Info@SimpleFuneralsPA.com or visit SimpleFuneralsPA.com. See ads, pages 15 and 53.

Relax · Nurture

2403 Main St, Lower Level, Narvon, PA

We educate, encourage, support, and advise our clients to achieve health and wellness holistically!

Services include: · Bioenergetic Scans · Emotional Release · EESystem · Far Infrared Sauna · Lymphatic Bodywork · Nutritional Counseling · Organic Skincare · Rife Therapy and more

Empower Your Health Journey at Women’s Wellness Event

Discover What Your Body Truly Needs This

November

Antonius Ferret/ Pexels.com

Luz Medicine will host its first Connections in Women’s Health event on November 22 at the Eden Resort & Suites, in Lancaster. The full-day program begins at 9 a.m., with doors opening at 8:30 a.m., and concludes at 3:15 p.m. A light breakfast and lunch will be provided.

The gathering will feature informational sessions on topics such as pelvic floor physical therapy, irregular cycles, polycystic ovary syndrome, perimenopause and endometriosis. Attendees will also have the opportunity to connect with a range of professionals, including obstetricians/gynecologists, midwives, mental health therapists, physical therapists and other specialists.

Organizers note the event is designed for anyone experiencing female hormone health issues, navigating perimenopause or seeking to maintain strong health, as well as for the professionals that support them.

Location: 222 Eden Rd., Lancaster. For more information or to register, visit LuzMedicine.com. See ads, pages 28 and 53.

Dr. Donna Kulp

During November, Kulp Chiropractic Nutrition & Wellness, in Reading, is offering 15 percent off comprehensive micronutrient profile testing to help individuals better understand their personal nutritional needs. This specialized test evaluates the functional levels of essential vitamins, minerals and antioxidants within white blood cells—where metabolism takes place—offering a clearer picture of nutrient status over the past four to six months.

Identifying nutritional deficiencies can be a powerful step toward improved health. Deficiencies often contribute to low energy, poor immune function, inflammation and other chronic issues. By addressing these imbalances, individuals can support optimal physical and mental performance and restore balance naturally. “Don’t guess—test,” says clinic owner Donna Kulp, DC, DCBCN, IFMCP, who encourages patients to take a proactive approach to wellness through functional nutrition.

Location: 52 Morgantown Rd., Reading. For more information or to schedule a discounted micronutrient test, call 610-208-0404 or email KulpChiro52@gmail.com. Also visit KulpChiropractic.com. See ads, pages 25 and 54.

UGUST 13th - 20th 202 AUGUST 13th - 20th 2026

*depart U.S.A. august 12th *departU.S.A.august12th

Stay Strong This Cold and Flu Season

Andrea Piacquadio/ Pexels.com

Cold and flu season is here, arriving alongside holiday gatherings, school sessions and winter travel. At Integrative Health & Wellness, in Ephrata, the team helps families prepare and defend against seasonal illness with integrative primary care, women’s health services and a sick-visit clinic offering rapid strep and viral testing. Patients receive treatment with an integrative approach tailored to the true cause of their symptoms.

Too often, cold, sinus or bronchitis symptoms are misdiagnosed and patients are sent home with antibiotics—medications that are ineffective against viruses and can cause gastrointestinal upset or yeast overgrowth. Providers at Integrative Health & Wellness identify whether an illness is viral or bacterial, ensuring the right testing and care the first time.

Preventive immune-boosting strategies, along with natural remedies such as their “natural Z-Pack” and immune-boosting throat spray, support faster recovery and lasting resilience.

Cost: Initial sick visit is $125. Location: 1656 W. Main St., Ste. 5, Ephrata. For more information or to schedule an appointment, call 717-998-0078 or visit IntegrativeWellPath.com. See ads, pages 55 and 57.

Relax, Heal and Save This November at Link Chiropractic Clinic

This November, Link Chiropractic Clinic, in Fleetwood, invites the community to experience the healing benefits of therapeutic massage at a special discounted rate. Receive 10 percent off 45- and 60-minute therapeutic massages provided by licensed massage therapist Melissa Hess.

Therapeutic massage is a powerful complement to chiropractic care—it helps prepare the body for adjustments, reduces tension and enhances overall treatment effectiveness. Regular massage sessions can ease pain, increase flexibility and range of motion, lower stress and anxiety, and support the body’s natural healing process. Clients often notice improved circulation, digestion and immune function, along with a deep sense of relaxation and well-being.

Cost: $55 for 45 minutes or $75 for 60 minutes, with 10 percent off during November. Location: 3130 Pricetown Rd., Ste. H, Fleetwood. For more information or to schedule an appointment, call 610-944-5000, email nahchiro@gmail.com or visit LinkChiropracticClinic.com. See ads, pages 27 and 51.

Rest Easy Knowing You’re Helping Lancaster Thrive

Gardner’s Mattress & More, in Lancaster, is proving that community care goes well beyond a good night’s sleep. Through its Gardner’s Gives Back initiative, the local business supports numerous charitable efforts, from hosting fundraisers to providing food and mattress donations.

Each month, Gardner’s serves as a collection site for the Hempfield Food Pantry, gathering nearly 400 pounds of food to help neighbors in need. The company also partners with Off the Streets, donating mattresses to help individuals and families transition into safe, stable housing.

At the heart of these efforts is the Lancaster Connects podcast—a platform that celebrates the people and organizations making a positive difference across Lancaster County. Listeners can subscribe, share and nominate local charities or businesses with a community-driven mission.

To learn more or get involved, tune in to Lancaster Connects on any podcast platform; visit LancasterConnects.com; donate directly to Off The Streets, or drop off food donations at Gardner’s Mattress & More, located at 830 Plaza Blvd., Ste. 2, in Lancaster. See ads, pages 3 and 56.

Start the New Year With a Fresh Reset

MiddleWay Wellness, in Lancaster, is inviting the community to begin 2026 with renewed energy through its 7-Day Medical Grade Detox, designed to help participants “reset” after the holiday season. The program runs from January 10 through 16, with registration closing on December 19.

The detox includes a medical-grade detox kit, group and provider support, and nutrition guidance. To prepare for detox week, a virtual kickoff session will be held January 5 from noon to 1 p.m. On January 15, from noon to 1 p.m. will be a virtual wrap-up session. These sessions are designed to provide education, structure and support throughout the detox, with the wrap-up ensuring participants feel confident moving forward beyond detox week. They will be recorded and shared with those participants that are unable to attend the live sessions.

“Patients who have completed the program describe feeling energized, clear-headed and refreshed within days—often noticing better digestion, deeper sleep, fewer cravings and more stable energy,” says coowner Jane Snyder, CRNP. “Many call it the ‘reset’ they didn’t know they needed.”

Cost: $150 for members and $175 for nonmembers. Location: 101 Good Dr., Lancaster. For more information or to register, call 717744-0532, email Hello@MiddlewayWellness. net or visit MiddleWayWellness.net. See ads, pages 5 and 55.

Nurturing Wisdom

Discover What Lasts, Release What Fades, & Flourish in What Matters with the S.I.M.P.L.E. System

Author: Diane Lauer Hallman

Nurturing Wisdom helps midlife women reclaim their vitality through the S.I.M.P.L.E. system, featuring transformative journaling exercises, guided meditations and activities that inspire self-discovery and purposeful living. The book encourages readers to embrace simplicity and abundance as they navigate life’s transitions, unlocking their potential for a joyful, aligned life.

Audience: Midlife women seeking purpose, releasing the past and embracing growth.

Inspiration: What began as a personal quest gradually unfolded into something deeper— an ongoing journey of growth and healing. Inspired by her own life’s challenges—including living with Crohn’s disease, navigating relationships, enduring career changes and co-parenting children with unique needs—Hallman discovered the power of self-discovery through positive psychology and metaphysics. Nurturing Wisdom invites readers to explore these transformative insights for personal growth and soulful renewal.

Where to buy: Amazon.com/author/dianelauerhallman and SimpleSystemsForThriving.com.

Specialized Pelvic Therapy

personalized results ~

We bring expert, in-home pelvic therapy to women in Berks and Lancaster counties.

Our all-female team provides personalized, hands-on care— focused on your whole body, from head to pelvis and beyond. We empower you with education and resources for lasting wellness.

Drinking more water may actually reduce bladder leakage. Dehydration concentrates urine, irritating the bladder and increasing urgency. Aim for 6–8 cups of water daily. Don’t strain when voiding— exhale gently to support pelvic floor health and better bladder control.

Yoga’s Role in Preventing Memory Loss

Kundalini yoga focuses on personal growth and spiritual connection through movement, breathing, meditation and sound in the form of mantras or chants. A 2024 study in Translational Psychiatry examined its potential to help older women at risk for memory problems and dementia.

The study involved 63 women aged 50 and older that were experiencing early memory decline and increased dementia risk due to conditions like high blood pressure or diabetes. Participants were randomly assigned to either a kundalini yoga group or a memory enhancement training (MET) group. The MET group performed verbal and visual memory-building exercises. All of the women met weekly with an instructor and practiced for 12 minutes daily at home over 12 weeks.

The yoga group reported greater improvements in how they felt about their memory. Gene testing showed beneficial changes in biological pathways linked to aging and inflammation in the yoga group, which were absent in the MET group. Additionally, levels of a harmful inflammation-related protein rose in the MET group but remained stable in the yoga group.

Brain scans of a subset of participants indicated that the yoga group experienced increased brain size linked to memory, as well as enhanced connectivity between memory-related brain regions, while the MET group showed shrinkage in these areas.

Pesticides and Pregnancy Outcomes

Pesticides disrupt endocrine function, potentially interfering with reproductive health. A 2018 study in JAMA Internal Medicine investigated the impact of pesticide exposure on pregnancy outcomes in women undergoing assisted reproductive technologies (ART) such as in vitro fertilization and sperm injection.

The study included 325 women that completed diet assessments and underwent 541 ART cycles over 10 years. Researchers discovered that women consuming more than 2.3 servings daily of high-pesticideresidue vegetables had an 18 percent lower chance of clinical pregnancy and a 26 percent lower chance of live birth compared to those eating fewer than one serving daily of the same vegetables.

Remarkably, women consuming more high-pesticide-residue vegetables had lower pregnancy and live birth chances than those eating fewer servings of any vegetables, highlighting the need to consider pesticide content in foods, not just their nutritional value, when trying to conceive.

Meditation for Pain Relief

Researchers at the University of California San Diego and Dartmouth College used advanced brain imaging and artificial intelligence to study how various interventions influence the brain’s perception of pain. The 2025 study, published in Biological Psychiatry, analyzed data from two previous trials involving 115 healthy adults randomly assigned to one of four groups.

The mindfulness meditation group was taught breathwork and how to observe their thoughts and feelings without judgment. The sham-mindfulness group did not receive proper mindfulness instructions. The placebo cream group received a cream without active ingredients. The control group listened to an audiobook. Each group completed four, 20-minute sessions of their assigned activities, followed by brain scans while pain was applied to their leg.

The researchers discovered that mindfulness meditation significantly reduced pain intensity and unpleasantness more than the other groups. Brain scans revealed that mindfulness meditation decreased activity in neural patterns associated with both physical pain and emotional response to pain.

These findings suggest that mindfulness meditation reduces pain by directly altering sensory and emotional pain processing in the brain, whereas the placebo effect changes pain expectations. Further research is needed to confirm that mindfulness meditation can produce similar results for people with chronic pain.

Life Beyond Earth Is Highly Probable

Benjamin Farren from Pexels/CanvaPro

Researchers from Durham University in England surveyed more than 1,000 scientists, both astrobiologists and non-astrobiologists, to assess their beliefs about the existence of basic, complex and intelligent life beyond Earth. Their findings were published in nature astronomy. Almost 87 percent of astrobiologists agreed or strongly agreed that at least basic extraterrestrial life likely exists in the universe, while less than 2 percent disagreed and 12 percent remained neutral. Similarly, more than 88 percent of other scientists concurred that other life forms exist.

These results align with mathematical reasoning. With an estimated 100 billion galaxies in the universe, each containing billions of stars, and our understanding of habitable planets and moons, the probability of no other life forms existing is less than one in a billion billion (1,000,000,000,000,000,000).

Electric Spoon Enhances Low-Sodium Foods

The U.S. Centers for Disease Control and Prevention reports that most Americans consume 1,000 milligrams more sodium daily than recommended. Excessive sodium intake can raise blood pressure and increase the risk of heart disease and stroke, the leading causes of deaths in the United States.

To improve the flavor of low-sodium foods, Kirin Holdings Company, Limited (Kirin) of Japan debuted its new electric salt spoon at the 2025 Consumer Electronics Show in Las Vegas. The spoon sends a weak electric charge to the tongue, enhancing the salty and umami taste in low-sodium foods. Users can select from four saltiness levels. Kirin’s testing showed that 93 percent of users perceived an increase in food saltiness; however, some found the spoon bulky and hard to hold.

Cloud Forests Face Climate Challenges

A study in the journal Science examined the movement of plant species in Mesoamerican cloud forests, which span the mountain ranges of Mexico and Central America where warm Pacific air meets cooler Caribbean air. Despite occupying only 0.4 percent of Earth’s land, they are diverse ecosystems containing about 15 percent of all birds, mammals, amphibians and tree fern species.

Using satellite images and data from the Global Diversity Information Facility, scientists tracked plant movement in these forests. They discovered that plants have been moving up the mountains at a rate of six to nearly nine feet per year since 1979 due to rising temperatures. Scientists worry that these ecosystem changes could lead to biodiversity loss and changes in the water cycle. Without the storage and release of water by the cloud forests, downstream farms and drinking water could suffer negative impacts.

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Emotions as Messengers

Honoring What We Feel

by Chelsea Harris, LCSW

Emotions are a natural part of being human. Most of us are familiar with feelings like happiness, sadness, anger and fear, yet our emotional landscape is far richer. By expanding our emotional vocabulary and deepening our awareness, we can develop greater emotional intelligence—the ability to recognize, regulate and respond to our feelings in healthy ways.

Too often, we’re taught to suppress emotions rather than feel them. Cultural myths—such as “crying is weak,” “anger is bad” or “self-care is selfish”—have long created stigma around our inner experience. In truth, emotions are messengers, guiding us toward unmet needs, highlighting areas of imbalance and motivating us to act. For example, anger can reveal when something is wrong and encourage us to stand up for ourselves or others. When expressed mindfully, emotions can become allies on our path to growth.

Allowing ourselves to feel emotions, letting them move through our bodies and then returning to balance is vital. Avoidance keeps us stuck, while presence helps us move forward with clarity and calm. Practices like body scans, progressive muscle relaxation or simply pausing to check in with ourselves during the day can increase emotional awareness.

Honoring our emotions and needs is not a weakness—it’s a healthy, essential part of well-being. By listening with compassion Health Tip

to ourselves and others, we create space for resilience, connection and healing.

Chelsea Harris is a licensed clinical social worker and the founder of Chelsea Harris Counseling LLC, in Shillington. She specializes in helping children, teens and adults heal from depression, anxiety and trauma through a compassionate, trauma-focused approach that integrates evidence-based therapies and animal-assisted support with her therapy dog, Apollo. Connect with her at Chelsea@ChelseaHarrisCounseling.com. See ad, page 52.

Toning the Vagus Nerve

by Angelique Canonico, CMC, PVT, C-IAYT

When we talk about “balance”, we often picture equilibrium, but balance doesn’t necessarily mean equality. It’s more about constant micro-adjustments, whether conscious or automatic—much like standing on one foot.

This concept is especially relevant for people with dysautonomia, a disorder of the autonomic nervous system that can cause symptoms like chest pain, fatigue, digestive urgency and dizziness. Supporting the nervous system through conscious, continuous micro-adjustments can be nurtured by toning the vagus nerve, which plays an important role in overall wellness.

The vagus nerve extends from the brain to vital organs such as the stomach, heart and lungs, controlling functions like digestion and heart rate. Interestingly, 80 percent of the vagus nerve’s signals travel from the body to the brain, meaning what the body

feels strongly affects the system’s ability to maintain balance. That’s why somatic practices, proprioception and interoception are so important. Pausing to truly feel, rather than simply intellectualizing, can greatly aid this process.

To understand balance in the nervous system, it helps to look at how the two main branches function. The sympathetic nervous system triggers the “fight or flight” response, leading to symptoms like a racing heart, dizziness, trouble breathing or digestive issues. The parasympathetic nervous system promotes “rest and digest”, helping us maintain calm and recover.

Toning the vagus nerve can support the system in cultivating balance. Techniques like humming, gargling or “shaking it off” can be effective tools. Adding the perspective of polyvagal theory, particularly coherence—a heartfelt connection with others—can further enhance these effects. This connection can increase vagal tone, lowering heart rate, stabilizing breathing, relaxing digestion and reducing stress hormones. It fosters a felt sense of safety, empathy, compassion, joy, mindfulness and social connection—all essential for supporting balance.

Angelique Canonico is a practitioner of mind-body therapy, including polyvagal and yoga therapy, reiki and Ayurveda, at Functional Health of Lancaster, located at 2207 Oregon Pike, Ste. 301a, in Lancaster. For more information or to make an appointment, visit FH-Lancaster.com. See ads, pages 32 and 56.

Sound Therapy

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Honoring the Earth and Each Other

The Thanksgiving table offers a feast of our favorite dishes to share with loved ones, but this annual gathering can lead to food waste, increased energy use, more national travel and other unsustainable excesses. With some planning and simple adjustments, we can make the holiday more environmentally conscious. Reducing our carbon footprint is the best way to show our gratitude to Mother Earth.

Sustainable Feast

• Assign others to bring specific dishes and remind them to use reusable containers for leftovers.

• Shop for seasonal produce and meats at nearby stores and farmers markets to minimize food travel.

• For turkey or other meats, choose pasture-raised and certified-humane options.

• For plant-based eaters, consider a savory lentil loaf, vegan bisques and satisfying baked squashes, including pumpkins stuffed with quinoa and roasted vegetables.

• Avoid packaged foods and make some things from scratch, such as quick baking-powder biscuits.

• To reduce food waste, save produce scraps such as the outer layers and ends of onions, carrot bits, celery leaves, mushroom stalks and herb stems to make vegetable broth for soups and gravies.

• Set the table with cloth napkins and reusable tableware.

• Inform guests of the recycling bin’s location.

Conscious Travel Tips

• Drive on off-peak days for less stress,

quicker transit and less fuel wasted sitting in traffic. Consider taking a train or bus instead of flying or driving.

• When driving, bring reusable containers and water bottles for snacks and beverages.

Choose Meaningful and Natural

• Decorate the table with leaves and dried plants from the yard, baskets of real grapes and other fruits, or beeswax candles.

• Express gratitude to each guest around the table for joining the celebration and for the qualities that make them special.

• Volunteer at a local food pantry or community Thanksgiving meal.

Maximize Leftovers

• Freeze leftovers, including soup, stuffing and desserts for subsequent meals and snacks.

• Pack up a generous plate or two for a neighbor, single mom or friend.

HolidayGiving Guide2025

Shop Small, Spread Big Cheer

The holidays are for giving, gathering and celebrating community—and supporting local businesses is the sweetest way to do it. Every purchase helps small shop owners, their teams and our neighborhoods thrive.

Shopping small is personal. Friendly hellos, warm smiles, maybe even a cup of cocoa turn errands into moments of joy. The holiday flow can lead to discovering unique treasures—handcrafted goods, artisan treats and thoughtful finds that carry a story.

This holiday season, wrap your gifts with intention and your spirit in community. Shop small, spread big cheer-and fill the holidays with warmth, joy and connection that lasts far beyond the season.

Holiday Giving Guide 2025

Till We Meet Again

At-Home Pet Hospice and Euthanasia Offers Dignity, Comfort and Love in Life’s Final Chapter

by Trella Dubetz

When families face their animal companions’ final days, in-home palliative care and peaceful euthanasia—surrounded by love, not fear—have become trusted options. These hospice services not only support ailing animals, but also provide a compassionate environment where pet guardians can uphold a promise: that their beloved companions will not suffer unnecessarily and will be treated with dignity and comfort.

Founded on empathy and decades of veterinary experience, Till We Meet Again (TWMA) is changing how families approach end-of-life care for their animals. “Our mission is, first, to give your pet the most peaceful and dignified goodbye possible. And secondarily, provide for you, the pet owner, the knowledge that you gave the very best goodbye to your pet, that you could ever hope to offer,” says cofounder, Dr. Mark Huber.

scheduled euthanasia assessment, Mark has said, ‘Today does not need to be the day.’” The focus is always on what’s best for the animal, not on a timeline.

Saying Goodbye, Surrounded by Love

For many families, the idea of their pet’s final moments occurring in a clinic—sterile, stressful and unfamiliar—is heartbreaking. TWMA’s in-home euthanasia service offers a gentle alternative. In the quiet of their own space, pets pass peacefully, often in their favorite bed or on a well-worn blanket, surrounded by the voices and hands they’ve known all their lives.

Huber’s wife and co-founder, Stacey Huber, adds, “The heart of TWMA is the sincere compassion and love of animals who dedicate their entire lives to pleasing us—often in exchange for our unspoken promise that we will not let them suffer.”

A Focus on Comfort and Quality in Hospice Care

Palliative and hospice care for pets focuses not on curing, but on comfort. Common in pets facing cancer, advanced age or chronic illness, this specialized care helps ensure that an animal’s remaining days are lived with dignity and minimal discomfort.

In-home pet hospice can begin with an observational exam. Though they don’t offer diagnostics like X-rays or blood work, Dr. Huber—who brings over 25 years of veterinary experience and 16 years in emergency medicine—provides a professional, unbiased assessment in the pet’s most familiar environment.

“Hospice care can be tricky sometimes,” Stacey explains, “but in-home observation is extremely valuable. Sometimes, after a

“When someone contacts us, we already know there’s a unique bond,” Stacey says. “They don’t want their family member to pass in crisis or at a vet clinic. They want peace, not panic.”

The decision is never easy. A loss of appetite, incontinence or changes in behavior are all signs that Stacey Huber helps families watch for. “No one sign determines it,” she adds. “But when the bad days begin to outnumber the good, we help them understand it may be time.”

Supporting Families Through Grief and Transition

Grief doesn't begin when a pet passes—it often starts the moment a family begins to consider the end. Stacey Huber recently completed her certification as a pet loss bereavement specialist and now provides compassionate guidance through anticipatory grief, the decision-making process, and beyond. “The anticipation of pain is real pain,” reflects Mark. “The anticipation of grief is real grief. We let the owner know: This is as hard as it gets.”

TWMA also helps families navigate how to include children in the process. “We always tell parents they know their children best,” shares Stacey. “Mark explains everything clearly. With younger kids, he always emphasizes that the medications are for pets only and explains what’s happening in gentle, respectful terms.”

Some children bring “heaven-to-go” bags filled with letters or toys for their furry friend, finding comfort in ritual and creativity. TWMA also recommends books to help children understand and process their grief.

A Philosophy Rooted in Compassion

For the Hubers, this work is more than just a service—it’s a calling. Their shared philosophy blends veterinary expertise with empathy and reverence for the human-animal bond. They work collaboratively with family veterinarians and make it a point to respect each family's emotional journey.

“It is a gift,” Stacey says, “to allow our pets to pass, their dignity intact, in their home, peacefully, avoiding crisis.”

Each appointment is conducted with care and presence, sometimes lasting over an hour as families say their goodbyes. For TWMA, time isn’t rushed—it’s honored. Till We Meet Again’s work is helping to normalize difficult but necessary conversations around pet loss. In a region where animals are often seen as family, their presence is a source of comfort and education. By offering both practical support and emotional guidance, they serve not just animals, but Lancaster County’s broader community of animal lovers.

A Final Gift

Compassionate pet end-of-life care isn’t just about letting go—it’s about holding on, in the right way. The growing desire for at-home hospice and euthanasia helps families give their pets the final gift of peace, love and dignity, and normalizes holding the last moments with beloved companions in the comfort and familiarity of a home that was shared.

For more information or to make an appointment, call 717-808-4654 or visit TillWeMeet Again.com. See ads, pages 41 and 57.

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

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The Burnout Reset

Whole-Body Recovery for the Season Ahead

by Hannah Tytus

It’s six o’clock in the evening, and the sun has already set. The body is whispering for a warm cup of tea and rest, yet the to-do list stretches on: emails and carpools, fundraisers and school practices, appointments and dinner still to be cooked. The desire for rest is overridden by our self-imposed need to get it all done. The colder season, however, brings an opportunity to shift how we see rest and productivity, inviting us to move in harmony with the cycles of nature.

“Our culture has fed us the myth that we can grow and achieve ceaselessly,” explains Kari Leibowitz, Ph.D., a psychologist,

speaker, workshop facilitator and author of How to Winter. “The idea that this growth is linear and steady, with no breaks, is a myth and a fantasy. So much of the winter woes and the burnout of the season comes from a mismatch between our natural rhythms, our expectations and the demands of the world. Winter is an invitation to slow down.”

Lost Wisdom of Seasonal Living

As with every other living being, we are intimately connected to nature’s cycles. “We are animals, and we live on a planet. And almost every other living thing on this planet changes its behavior with the

seasons,” observes Leibowitz. “Because we have electricity, artificial light and calendars, we have deluded ourselves into thinking that we can—and should—maintain the same routines and productivity levels year-round.”

This spirit of connectedness is echoed by Shamini Jain, Ph.D., adjunct professor at the University of California San Diego, founder of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health. “When we own that we’re part of a universe that has its ebbs and flows, we pay attention to the seasons,” she notes, adding that Indigenous medicine and wisdom have long honored natural cycles, seeking to answer the same question we ask ourselves today: “How can I show up and be most efficient in my service?”

This ancient orientation toward seasonal rhythms is not just a philosophical concept. Anthropological studies suggest that our ancestors likely slept more in the cooler months, falling asleep soon after sunset and rising before dawn. They got the most sunlight in the morning, aligning their body’s cycles with temperature and light cues provided by nature. Contrast this with modern life, where we stay active well after dark, are exposed to sleep-disrupting blue light, wake with alarms and regulate our environment with thermostats that erase natural temperature shifts. By structuring our lives around modern demands, we resist nature’s rhythms. The result, says Jain, is chronic stress, fatigue and burnout.

Modern Stressors

As autumn transitions into winter and the holidays approach, many of us face greater demands to cook, shop, perform, travel or coordinate complex schedules, yet our resources of time and energy remain the same—or even ebb—as daylight hours shorten and our bodies naturally slow down and produce less vitamin D because of a decrease in sunlight exposure.

“Whenever demands exceed resources, we become stressed,” says Dr. Sharon Grossman, physician and author of The Burnout Solution. Chronic stress has a cumulative effect on our bodies, causing what is known as an allostatic overload, which, according to Yale Medicine, can lead to emotional exhaustion, cynicism, detachment, reduced creativity, brain fog, disrupted sleep, physical aches and pains, or even social withdrawal.

Improving Our Mindset

“We often think of stress as a thing that lives ‘out there’, but stress is actually an internal perception that we have. It’s not always about the circumstances themselves; it’s about what you’re telling yourself about the circumstances that creates the stress,” explains Grossman.

A 2016 study in Anxiety, Stress, & Coping examined the effects of altering our perspective on stress. Participants were encouraged to see it as a potential source of energy and resilience, rather than harmful. Those that applied this change in mindset reported better moods, enhanced cognitive performance and healthier physiological responses during a stressful task.

Try this psychological exploration: Identify limiting beliefs by journaling about the specific fears and guilt that come with saying “no” to a request for help. Next time someone asks for something, politely decline and observe the outcome. Check if expectations of conflict or hurt were unfounded. This approach challenges limiting assumptions and helps us set healthier boundaries, thereby reducing stress and enhancing emotional well-being.

Setting Healthy Boundaries

We often have countless ideas about how we should behave, and many of these beliefs hold us back. Grossman emphasizes that every “yes” adds to our demands. “If you’re going to say ‘yes’, understand why you’re saying it,” Grossman cautions. “It should serve a purpose, because our resources are limited.” In practical terms, we have to either lower the demands we accept

Radiance Begins Within

Inner Alchemy

or increase our resources, such as time or support, to meet them.

For Leibowitz, setting boundaries becomes easier when guided by values. If we want Thanksgiving to feel lighthearted and memorable, that might mean skipping elaborate dishes, accepting a less-than-perfect home and prioritizing rest so we can be present and joyful.

When a new request comes in, pause and reflect on how it aligns with personal values. Consider whether we are acting out of pressure. Release such commitments to make room for a new, better-aligned invitation.

Breathing Out the Stress

Simple breathing practices can profoundly calm the nervous system. “The point is to breathe—nice inhales, long exhales—and in letting out a long exhale, make a sigh of relief,” Jain advises, suggesting that sounds like “ooo” or “ahh” during exhalation enhance emotional release.

Just five minutes of intentional breathing can make a measurable difference. Studies have demonstrated that longer exhales stimulate the vagus nerve, activating the rest-and-digest system, while calming the fight-or-flight response. This reduces heart rate and blood pressure and signals the brain to relax.

Try this breathing exercise: Sit or recline comfortably. Inhale gently through the nose, then exhale through the mouth, allowing sound to escape—this can be a sigh, a groan or a vowel tone. With each round, allow the exhale to lengthen naturally, releasing tension.

Transformative Singing

improved mood, with saliva tests indicating lower levels of cortisol (the body’s main stress hormone) and changes in immune markers associated with resilience.

Bringing the benefits of song can be as simple as singing or humming a tune while washing dishes, showering or driving to work. Knowing the lyrics isn’t necessary; the vibrations alone create a positive resonance in the body.

Nature Therapy

Every breath we take is a dance between humans and plants. The oxygen they expel fuels us, and our exhaled carbon dioxide sustains them. This exchange is part of the deep bioelectric communication connecting us to the natural world.

“Fresh air, movement and connecting with nature are all natural antidepressants. Even a few minutes outside can be a powerful way to shift your experience,” says Leibowitz. A 2016 review of 52 Japanese studies found that spending time in nature measurably relaxes the body. Being around forests, plants or green spaces calms the nervous system, improves brain function, balances hormones and strengthens the immune system.

Try this outdoor palliative: Find a patch of earth and stand barefoot. With eyes closed, imagine releasing the day’s energies down into the ground. After a few breaths, visualize energy flowing back up, reinvigorating the body.

Calming Movement

Mind-body-spirit practices offer powerful ways to find inner serenity. “They are

According to Jain, “Singing, whether by yourself or in groups, helps harmonize the body’s rhythms, decreases inflammation and activates the nervous system’s rest-and-digest response.” A 2016 study by London researchers, published in ecancermedicalscience, demonstrated that just one hour of group singing reduced stress and

effective in harmonizing the nervous system, reducing inflammation and opening our connection with heaven and Earth,” asserts Jain. Tai chi and qigong, which blend flowing movements with focused attention, breath and relaxation, have been shown in studies to pacify the overactive sympathetic nervous system and promote deep relaxation. Yoga offers similar effects. A 2020 review of 12 studies with nearly 675 healthy adults found consistent reductions in perceived stress, confirming yoga’s power to ease everyday tension.

Practicing these modalities under the guidance of a professional helps reduce risk of injury. Look for a tai chi, qigong or gentle yoga class in the community. Many studios offer a free first class or sessions in a local park.

Rest as Wisdom

In a culture that glorifies hustle, reclaiming rest is an act of healing. Jain asserts, “We can move through the winter of our mind and body, allowing it to deeply rest so that when spring comes, we can move forward with more energy—for the right things, as opposed to everything.” Nature offers a model for this wisdom. Although the natural world seems to be still in winter, vital work occurs beneath the surface. Just as fruit trees need a cold dormancy period to bloom again, we also require periods of quiet renewal. Our cycles of stillness are as essential to growth, creativity and productivity as our cycles of action.

Rest is more than sleep; it is a way of tuning in. “When we slow down, it’s not just about regeneration,” explains Jain. “It’s about listening to the body’s wisdom, slowing down enough to access deeper intuitions and guidance about our next steps.” Our cycles of rest serve as a teacher. By slowing down, we gain the wisdom, focus and resilience to fully embrace a life renewed.

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

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Tools for Fitness Recovery

Modalities That Prioritize the Mind-Body Connection

by Jordan Peschek, RN-BSN

In today’s fitness landscape, recovery extends beyond rest days. Holistic therapies are revolutionizing the way we approach physical restoration by integrating mental clarity, emotional resilience and energetic balance. From ancient techniques to cutting-edge innovations, these modalities offer comprehensive support for restoring harmony to body and mind. Selecting the best modality depends on personal preference and availability. Here are some popular recovery techniques.

Sauna Therapy: Infrared and traditional saunas can reduce inflammation; improve oxidative stress; alleviate pain, stiffness and muscle soreness; and improve perceived readiness or recovery time. In addition to its benefits for recovery, research suggests that regular sauna therapy may reduce high blood pressure and the risk of

heart disease, stroke and neurocognitive diseases.

Contrast Therapy: Exposing the body to alternating hot and cold temperatures, such as sauna therapy followed by a plunge in a cold-water bath, has become a staple in many athletic and integrative wellness settings. A 2023 systemic review published in PLoS One found that contrast water therapy significantly reduces muscle soreness.

Massage Therapy: Regular massages can support athletic performance. A 2020 systemic review and meta-analysis in BMJ Open Sport & Exercise Medicine involving more than 1,000 participants in 29 studies reported that massage improves flexibility and delays muscle soreness. It also benefits emotional well-being by lowering stress and anxiety while improving mood and self-image.

Self-Myofascial Release: This technique uses foam rollers to massage the fascia— the connective tissue that wraps around muscles and organs. A 2024 review of 25 articles, conducted by researchers in Spain, found it improves flexibility and range of motion, decreases muscle soreness and enhances perceived recovery.

Chiropractic Care: This modality includes spinal manipulation, joint mobilization and soft tissue techniques to manage the health of athletes and non-athletes. By focusing on the musculoskeletal system, chiropractic adjustments promote optimal function and pain relief, while reducing muscle stress. This type of care is effective in treating common conditions, such as lower back pain, muscle strain and joint dysfunction, caused by fitness activities. Chiropractic care and spinal manipulation also support the regulation of the autonomic nervous system to ease depressive symptoms.

Acupuncture: A pillar of Traditional Chinese Medicine, acupuncture uses fine needles to stimulate energy points along the

body’s meridians, decreasing muscle soreness and tension while increasing muscle activation to prevent injury. “Acupuncture helps relieve inflammation by lowering the levels of oxidative stress in the body,” explains Ayako Mizuno, a doctor of acupuncture and oriental medicine in Wauwatosa, Wisconsin. “It also stimulates the nervous and endocrine systems, which can help create calming and relaxing effects that reduce stress.”

Float Therapy: Also known as sensory deprivation, flotation involves a tank filled with magnesium-rich Epsom salt water, allowing the body to float effortlessly, free from external stimulation. This results in deep physical and mental relaxation. A 2024 randomized controlled study found that multiple sessions of float therapy were well-tolerated, safe for anxious and depressed individuals, and induced positive emotional experiences in individuals with anxiety and depression.

Compression Garments: These specialized elastic garments apply consistent, firm

pressure to a body area to improve circulation, reduce inflammation and support recovery. A 2017 New Zealand metaanalysis found that compression garments benefited strength recovery following exercise. A 2022 study in Scientific Reports found that compression tights worn after exercise enhanced blood flow and recovery. Another systemic review and meta-analysis in 2025 concluded that these garments reduced the decline in muscle strength after exercise-induced muscle fatigue.

These therapies support the body’s natural healing abilities while honoring the deep connections between physical health, emotional regulation and energetic alignment. Integrating one or more of them may enhance physical recovery, emotional well-being and vitality. Listen to the body’s needs and explore the modalities that resonate most.

Jordan Peschek has a background in personal training, yoga instruction and mental health nursing. She publishes the Milwaukee and Twin Cities editions of Natural Awakenings.

The Menstrual Period Is the Fifth Vital Sign

by Danielle J. Miller, M.D.

Almost 20 years ago, in 2006, the American College of Obstetricians and Gynecologists identified the menstrual cycle as the fifth vital sign. Yet despite this important designation, many patients are still belittled or dismissed when they visit their doctor with menstrual or hormonal concerns.

A healthy cycle typically occurs every 21 to 35 days, measured from the first day of bleeding to the next cycle’s first day. Variation from cycle to cycle should not exceed seven to nine days for the same patient. Menstrual bleeding should last no longer than seven days and should not be especially heavy, defined as soaking through more than one pad or tampon per hour. Bleeding outside the normal period—such as spotting between periods or after intercourse—also warrants attention. In the

years surrounding menarche (a girl’s first period) and perimenopause (the transition leading up to menopause), a broader range of normal may be expected.

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someone for a heart attack, pneumonia or reflux, for example, without first determining the cause of the chest pain.

But when it comes to women’s health, patients are often offered blanket solutions—such as birth control, hysterectomy or uterine ablation—without first investigating the underlying cause of the period problem. Patients depend on healthcare professionals to help identify both causes and appropriate solutions when something goes wrong with their body. Women do not always want a one-size-fits-all approach. While birth control, hysterectomy or uterine ablation may sometimes be appropriate, a treatment offered without first determining the cause may not be sufficient for every patient.

Understanding the Causes

If cycles fall outside these parameters— whether due to irregular length, excessive variability, prolonged bleeding, heavy flow or unexpected bleeding—patients should seek evaluation from their healthcare team.

Why Menstrual Health Matters

Despite the paradigm shift that menses is not simply a lifestyle feature but a vital sign of internal bodily function, many patients are still not taken seriously when they raise concerns about women’s health. When a patient reports chest pain, the doctor responds with additional questions, a physical exam, and often laboratory testing or imaging. It would be unthinkable to treat

Menstrual changes can stem from a wide range of factors. Some are linked to normal life stages, including menarche, perimenopause, pregnancy and breastfeeding. Others are unrelated to the reproductive system, such as thyroid disorders, abnormal prolactin levels, certain medications or inherited bleeding disorders.

Some causes of menstrual dysfunction are specific to the organs of the reproductive tract—the uterus, ovaries, cervix and fallopian tubes. These may be structural, such as fibroids, adenomyosis, endometriosis and uterine scars, which are typically benign; polyps, which can occasionally be precancerous; and other growths that may be cancerous or precancerous, though

these are less common. Among the most common causes of menstrual changes are hormonal influences on the cycle, including polycystic ovary syndrome (PCOS) and increased stress on the reproductive system from overexercise or reduced caloric intake, which can lead to hypothalamic dysfunction.

Girls and women should be able to describe their typical menstrual pattern to their doctors and note any changes whenever concerns arise. Medical professionals should follow up with clarifying questions to help narrow down possible causes of abnormal menstruation. Pelvic ultrasound can assess the uterus and ovaries and detect structural abnormalities. Comprehensive lab testing can evaluate for excessive blood loss or anemia, bleeding disorders, pregnancy, menopause, thyroid or prolactin abnormalities, PCOS and hypothalamic dysfunction, providing valuable information for any patient with abnormal periods.

Taking Menstrual Health Seriously

Recognizing menstrual changes as important indicators of overall health reinforces the period’s status as the fifth vital sign. By tracking cycles, investigating underlying causes, and using imaging and lab testing when appropriate, healthcare professionals can ensure patients receive care tailored to their individual needs. Women’s concerns about menstrual health deserve the same diligence, attention and respect as any other vital sign, underscoring the importance of individualized evaluation and treatment.

Dr. Danielle J. Miller is a family medicine physician and the founder of Luz Medicine. In addition to caring for patients at all ages and stages of life, she and her team work closely with patients seeking answers related to infertility, miscarriage, abnormal menses and perimenopause. All care at Luz is rooted in deep listening; partnering with patients; providing comprehensive workups; and offering holistic, personalized support to help resolve medical issues. For more information, call/text 717-844-9003, email Info@ LuzMedicine.com or visit LuzMedicine.com. See ads, pages 28 and 53.

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Tired but Wired

Rebalancing the Cortisol-Sleep Cycle

by Hannah Tytus

Cortisol, the body’s main stress hormone, plays several important roles in human physiology. Produced by the adrenal glands, this multifunctional messenger operates on a 24-hour clock, peaking in the moments just before waking from sleep in the morning, slowly tapering off throughout the day and returning to low levels at night to support rest.

When in balance, cortisol helps regulate inflammation, blood pressure and blood glucose, allowing the body to adapt to life’s changing demands. This rhythm is intimately connected to the circadian rhythm, or sleep-wake cycle. But when sleep is irregular or stress becomes chronic, cortisol levels can fall out of sync—too high at night, too low in the morning or fluctuating unpredictably.

“Stress is neither good nor bad. It gets us out of bed in the

ing. Cortisol is part of that natural rhythm,” says Dr. Sharon

Grossman, a burnout recovery strategist and author of The Burnout Solution. “When cortisol becomes imbalanced, it can affect memory, sleep and even immune function. The key is to find the sweet spot.”

Shamini Jain, Ph.D., an adjunct professor at the University of California San Diego, founder and president of the Consciousness and Healing Initiative, and author of Healing Ourselves: Biofield Science and the Future of Health, explains, “If we have dysregulated cortisol rhythms because we don’t have regular sleep, or we have too much stress and we’re not handling the origins of the stress, then we could create chronic inflammation in the body, and we could have mental health issues as a result.”

Restoring Evening Serenity and Morning Clarity

The seasons affect our circadian rhythm. The sleep-wake cycle becomes more stable in autumn and winter, with longer time spent in bed, slightly more total sleep time and higher daytime activity compared to warmer months. While cooler weather often encourages more rest, it can also intensify feelings of sluggishness if cortisol and sleep cycles are not aligned. Jain recommends these simple practices that help keep cortisol and circadian rhythm in balance, even as the seasons change.

• Stick to a consistent sleep schedule. Going to bed and waking at the same times each day helps the body reset. Ayurvedic wisdom, the ancient science of life originating in India, recommends being asleep before 10 p.m. and rising before 6 a.m. to align with the body’s natural cycles.

• Create wind-down rituals. Just as children benefit from bedtime routines, adults can cue the body for rest through calming activities like reading, journaling or reflecting on the day’s positive aspects.

• Establish bedroom boundaries. Reserve the bedroom for sleep and

intimacy and practice a digital detox in the evening to reduce stimulation. Avoiding blue light from screens before bed allows melatonin, a sleep hormone, to rise naturally. “But it’s not just about the light,” Jain points out. “It’s about the activation of the mind. Consider a book instead.”

• Add simple relaxation practices. A warm foot soak or shower before bed, deep breathing exercises or restorative yoga asanas like waterfall pose can prepare the body for rest.

• Curb caffeine. Limiting caffeine in general, and particularly after noon, can help ensure a more restorative sleep.

• Start the morning well. Exposure to natural sunlight shortly after waking can reset the circadian rhythm, prompting alertness and energy.

Inviting Sleep With Natural Ingredients

Certain supplements, herbs and lifestyle swaps can help calm the nervous system and prepare the body for restorative slumber.

• Magnesium Glycinate: This highly absorbable form of magnesium is gentle

on the stomach and has been shown to improve both the quality and onset of sleep.

• Gamma-Aminobutyric Acid (GABA): Supplementing with this inhibitory neurotransmitter may ease an overactive mind before bed.

• Beverage Swaps: Replacing late-day coffee with alternatives such as herbal tea, a mushroom-based latte or ginseng can reduce cortisol spikes that interfere with sleep.

• Herbal Allies: Adaptogens like ashwagandha help modulate cortisol levels, while calming herbs such as chamomile or passionflower promote relaxation and better sleep quality.

Incorporating these strategies can help synchronize cortisol rhythms and encourage deep, restorative sleep. As the days grow shorter and colder, honoring the body’s natural rhythm becomes even more important. Slow down, embrace rest, and work with the cycles of light and dark.

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

Balancing Act

Blood Sugar Stability for Better Health and Mood

by Marlaina Donato

Approximately 34 to 36 million people in the United States live with Type 2 diabetes, yet many cases go undiagnosed. Additionally, about 88 million individuals have prediabetes, a reversible condition marked by higher blood sugar levels that have not yet reached diabetic status. Glucose stability is crucial for everyone and can be the root cause of symptoms like low energy (especially in the afternoon), mood swings, increased belly fat, food cravings, brain fog, hormonal imbalances and loss of libido.

Fluctuating blood sugar levels affect all of us, especially after high-carb meals or skipping meals. Our diet directly influences our metabolic processes. By choosing nutrient-dense foods, replacing highsugar and high-carbohydrate snacks with healthier options and timing meals wisely, we can achieve balance. Incorporating blood sugar-stabilizing spices and herbs into daily meals can also have a positive impact.

Blood Sugar Basics

“Because glucose is a crucial fuel of the brain and body, there are many backup systems and ways to create glucose,” explains Iginio Stoppa, a naturopathic doctor at Sonoran University of Health Sciences, in Tempe, Arizona. “The absorption of glucose from our food, the production of glucose mainly from the liver and the breakdown of the storage form of glucose called glycogen is what contributes to what we see as blood sugar.” Stoppa also notes that we may notice when our blood sugar is off. Low blood sugar, for example, is often felt through symptoms like anxiety, weakness, tingling, sweating and palpitations.

“Everyone experiences natural rises and dips throughout the day. Skipping meals, leaning on caffeine for energy, eating a lot of refined carbohydrates or grabbing quick, processed snacks can all cause sharp spikes, followed by sudden crashes,” says Jennifer Ribaudo, a clinical herbalist, educator and owner of Desert Moon Botanicals, in Gilbert, Arizona.

It is advisable to avoid high carbohydrate and sugary foods, especially in the morning or before bed. Instead, opt for complex carbohydrates like lentils, beans, sweet potatoes and oats to provide essential macronutrients and prevent glucose spikes. Sonoran University recommends eating certain foods in a specific order, such as eggs or avocado before bread and roasted vegetables with olive oil before pasta, to manage glucose levels.

Eating and Snacking To Thrive

Jacqui Garrison, a San Diego-based health coach, suggests eating most calories before dinner and having an earlier, lighter evening meal to reduce overnight blood sugar spikes that can negatively affect sleep quality. She recommends 30 to 40 grams of clean protein per meal; if animal protein is included, five ounces or the size of a loose fist is ideal. Aim for two servings of leafy greens, colorful veggies or whole fruit per meal, equivalent to half the plate or two open hands. Add one to two thumb-sized portions of healthy fats such as avocado, olive oil or nuts to complete the meal.

For snacks, Garrison suggests a hardboiled egg or hummus with a handful of carrots, a cup of edamame in the pod or nitrite-free turkey slices in the afternoon. For an evening boost, she recommends “something light and protein-forward like half a cup of cottage cheese with cinnamon and berries.”

Stoppa supports high-quality protein and

Herbal Help

Ribaudo emphasizes that blood sugar-supportive herbs can smooth out fluctuations. “Using herbs for blood sugar balance doesn’t have to be complicated. A little cinnamon can be stirred into oatmeal, blended into a smoothie or sprinkled into roasted vegetables or beans. Fenugreek seeds work beautifully in soups, curries and lentil dishes, while moringa leaf powder blends smoothly into salad dressings, sauces or soups.”

Ribaudo also recommends Gymnema sylvestre tincture for pancreatic support and long-term glucose balance, making sugary foods less tempting. Stress-reducing holy basil (tulsi) tea is beneficial during afternoon slumps. She stresses the importance of consulting a professional, especially for those on blood sugar-lowering medications or prone to hypoglycemic dips, as effects can accumulate.

VELVETY SWEET POTATO BISQUE

YIELD: 2 TO 3 SERVINGS

5 medium-sized, organic sweet potatoes

3 cups low sodium vegetable broth

1 13.5-oz can unsweetened

Thai coconut milk, well-stirred before use

2 Tbsp olive oil

1 tsp regular or vegan ghee

1 to 2 tsp Grade-A maple syrup or increase coconut sugar, below

1 tsp coconut sugar (2 to 3 tsp if omitting maple syrup)

¼ tsp powdered cinnamon

¼ tsp powdered ginger

½ tsp smoked paprika

½ tsp salt

OPTIONAL TOPPING

1 Tbsp extra-virgin olive oil

Smoked salt, to taste

Coconut sugar, a sprinkle to taste

½ tsp curry powder

½ cup raw pumpkin seeds

Chop sweet potatoes into 2-inch chunks and add to a medium-size pot; cover with broth. Bring to a boil and cook until tender, approximately 15 minutes.

Place the cooked sweet potatoes, hot broth, half a can of coconut milk and all other ingredients into a blender and blend until smooth.

Pour the sweet potato bisque into bowls until half full. Spoon a tablespoon of coconut milk in a swirling pattern into the soup.

ASIAN SALMON POWER BOWL

This delicious, nutrient-dense meal is packed with healthy fats, fiber and omega-3 fatty acids.

YIELD: 1 SERVING

4 oz salmon

½ cup whole grain brown rice

½ cup edamame

½ cup carrots, shredded

½ cup cabbage or bok choy, shredded

½ Tbsp sesame seeds

1 Tbsp coconut liquid aminos

1 Tbsp rice vinegar

1 Tbsp scallions, chopped

1 Tbsp fresh cilantro, chopped

Cook the rice according to package instructions. Steam and shell the edamame. Sauté the cabbage or bok choy, if using. Grill the salmon and season to taste.

Layer cooked rice, edamame, carrot and cabbage or bok choy in a bowl. Add salmon.

Whisk coconut aminos and rice vinegar together then pour over the contents of the bowl and sprinkle with sesame seeds. Top with scallions and cilantro.

Recipe courtesy of Jacqui Garrison.

Serve immediately.

For the optional pumpkin seed topping, heat olive oil in a pan with the smoked salt, coconut sugar and curry powder. Add pumpkin seeds to the hot pan and toss around until they are browned but not burned. Remove from heat and sprinkle a tablespoon or more of the toasted seeds on top of the sweet potato bisque.

Recipe courtesy of Marlaina Donato.

TUNA SALAD STUFFED AVOCADOS

Packed with protein, healthy fats, and fiber, these are perfect for lunch, a light dinner, or a filling snack. Creamy avocado halves cradle a flavorful tuna salad with crunchy celery, fresh herbs, the tang of capers and a hint of Dijon mustard—flavorful, nutritious, and ready in just 10 minutes.

YIELD: 2 SERVINGS

2 ripe avocados, halved and pitted

1 can (5 oz) tuna in water, drained

2 tsp olive oil or avocado mayo

½ celery stalk, finely diced

1 Tbsp red onion or shallot, finely diced

1 tsp fresh herbs (parsley, chives, or your choice)

1 Tbsp capers, rinsed, drained and chopped

¼ Tbsp Dijon mustard

Salt and pepper, to taste

Optional: Sriracha and avocado mayo drizzle

In a small bowl, combine the tuna, olive oil or mayo, celery, red onion or shallot, herbs, chopped capers, Dijon mustard, salt, and pepper. Mix until evenly combined.

Slice the avocados in half and remove the pits.

Spoon the tuna mixture into each avocado half.

Optional: Mix 1Tbsp avocado mayo with 1 tsp sriracha and, if desired, a squeeze of lemon. Drizzle over the tuna salad stuffed avocados for a zesty finish.

Serve immediately.

Recipe courtesy of Kendra Campbell.

OVERNIGHT CINNAMON DATE OATS

This is a perfect late-autumn breakfast or snack with protein, healthy fats and complex carbohydrates.

YIELD: 1 SERVING

½ cup organic rolled oats

1 Tbsp ground flaxseeds

¼ cup organic, unsweetened peanut, almond or sunflower butter

1 to 2 Medjool dates, finely chopped

¾ cup unsweetened coconut, almond or soy milk

½ tsp vanilla extract

½ tsp powdered Ceylon cinnamon

Place all ingredients in a bowl or Mason jar and stir well. Store overnight in the refrigerator for cold oats or on the counter for room-temperature oats in the morning.

Recipe courtesy of Marlaina Donato.

TROPICAL SMOOTHIE

Find this and more delicious recipes at NALancaster.com or NABerks.com.

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Start Strong

Morning Rituals for Energized Kids

by Christina Connors

Mornings set the tone for a child’s entire day. When rushed or chaotic, they can cause stress, fatigue and difficulty focusing in school. By using simple, intentional routines, mornings can become a source of grounding, positivity and energy, helping kids feel calm, nourished and mentally prepared for the day ahead.

The Science Behind Structured Mornings

Research confirms what many parents intuitively know: Consistent routines significantly impact a child’s development. “Morning routines create rhythm and predictability, which lower stress and help kids feel safe,” says Dr. Joel Warsh, an integrative pediatrician in Los Angeles. “A calm start sets the tone for better focus, mood and energy throughout the school day.”

A 2024 systematic review published in the Journal of Family Theory & Review found that childhood routines are linked to improved cognitive ability, self-regulatory and executive function skills, enhanced social and emotional skills, and better academic outcomes.

Building a Nutritional Foundation

The morning meal is vital for sustaining vitality and focus throughout the school day. To stabilize blood sugar and support steady energy, Warsh recommends combining protein, healthy fats and fiber, such as eggs with avocado, chia pudding with berries or a smoothie with spinach and nut butter. This nutritional

approach aligns with research showing that proper breakfast consumption directly impacts classroom behavior and academic performance, with students demonstrating improved attention and participation when well-nourished.

The Movement Connection

Incorporating gentle movement into morning routines achieves more than physical activity. “Short bursts of movement like stretching, yoga or dancing help release nervous energy and signal to the body that it’s time to focus. They also regulate mood and attention,” notes Warsh.

But too much too quickly may not have the desired effect. “Movement will get the blood moving and support in transitioning. But I wouldn’t go from no movement to awake to ‘let’s hustle’. The shift cognitively can become overwhelming,” advises Dr. Isaura González, a clinical psychologist and educator. She suggests a gradual approach, using an alarm with lighting options that slowly transition from dark to bright, and soothing music that supports the nervous system, rather than overstimulating it.

The Sleep-to-Wake Connection

Successful mornings begin the night before. “Good sleep hygiene is the foundation for calm mornings,” emphasizes Warsh. “When kids sleep enough, their mood, focus and cooperation improve dramatically. Set out clothes, prep breakfast, pack lunches and keep backpacks by the door. These small steps prevent chaos and free up space for connection in the morning.”

Organizing a child’s activities takes this preparation further. “Getting a calendar with the month’s school activities is crucial. You don’t want to miss the green T-shirt day, and then we have a meltdown,” says González. She suggests placing a calendar in a common area such as on the refrigerator so children can independently reference upcoming events.

Fostering Teamwork and Joy

Sustainable morning routines thrive on cooperation, rather than forced compliance. “Add playfulness and use music, countdowns

or games to get tasks done,” recommends Warsh. “Kids are more engaged when mornings feel fun, rather than rushed.”

Involve children in routine creation. “Empowerment is the long game. By doing this, you are scaffolding the behavior, letting them do with your support,” adds González. “Children will often surprise even the most involved parent when you include them in asking for their ideas. As they grow, they will need less and less support, and that’s okay because they will always need you.”

Age-Appropriate Implementation

When developing a routine, ensure that it adapts to the child’s age and developmental stage. Warsh offers a simple template: “Wake up, open blinds for morning sun, make the bed, brush teeth, get dressed and eat a nourishing breakfast. End with a hug as you head out the door.”

Creating Connection, Not Conflict

Both experts agree that successful morning routines require patience and creativity, but the investment pays off in a child’s daily energy, mood and school readiness. With a little effort, families can transform their mornings from sources of stress into launching pads for successful, joyful days.

Christina Connors is a writer, keynote singer and head of music and SEL integration for the Kind Mind Education Program. Learn more at ChristinaConnors.com.

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Happy Tails, Healthy Holidays

A Holistic Approach to Pet Care and Safety

by Trella Dubetz

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The holiday season is a time of joy, celebration and togetherness, but it can also be a source of stress—not just for humans but for pets as well. With visitors, travel, noise, decorations and rich foods, pets may feel more anxious and unsettled than usual. Like their owners, they can be affected by the hustle and bustle of the season, which is why providing holistic care that addresses their body, mind and environment helps them stay balanced and safe.

Creating a Calm Environment

One way to help pets stay calm during the holidays is to create a peaceful environment at home. While decking the halls and making the home festive, pet owners should also consider their animals’ wellbeing. Calming music or gentle lighting can create a soothing atmosphere. Soft

classical tunes or pet-friendly playlists can help mask noises from parties or other loud festivities.

Aromatherapy, when used carefully, can also promote relaxation. Pet-safe essential oils, such as lavender, vanilla or chamomile, have calming properties that can help animals feel more at ease when diffused in a well-ventilated area.

Designating a quiet zone provides pets with a safe retreat. A cozy area with a familiar bed, blanket and toy offers comfort and security. Routine is equally important in reducing stress. Keeping regular mealtime, walk and bedtime schedules reassures pets that some things remain predictable amid the holiday chaos.

For added holistic support, pet owners can consider natural calming aids such as

herbal supplements, CBD (with veterinary guidance) or flower essences like Rescue Remedy. These may help ease anxiety and promote a sense of calm, especially during large gatherings or travel.

Holiday Foods: What to Share and What to Skip

The holiday season is synonymous with food, but not all holiday treats are safe for pets. Plain turkey without seasoning and pumpkin purée are generally pet-friendly options, but rich or fatty foods with seasonings, mushrooms, garlic or onions can be toxic. Other foods to avoid include chocolate, grapes, raisins, alcohol and xylitol, a sweetener found in sugar-free gum, candy and some peanut butters. These can cause serious health issues, including digestive problems, organ failure or even death in extreme cases.

With the abundance of treats and table scraps during the holidays, pets with sensitive stomachs may benefit from probioticor prebiotic-rich foods to support digestive health. Even healthy treats should be

given in moderation—too much of a good thing can cause discomfort or digestive upset.

Natural Décor and Toxin-Free Spaces

Decorating for the holidays is a cherished tradition, but many seasonal plants and décor items can pose risks to pets. Poinsettias, mistletoe and lilies are toxic to cats and dogs if ingested, and tinsel, ribbons and small ornaments can be choking hazards or cause intestinal blockages if chewed or swallowed.

A safer option is to use nontoxic candles made from beeswax or soy, which provide a warm, festive glow without the harmful chemicals often found in paraffin candles.

Integrating Wellness Practices

Massage and acupressure techniques may also support pets’ relaxation. These simple practices help with circulation, stress reduction and bonding. Some people also turn to energy healing or reiki to promote their pets’ emotional balance, especially

during high-stress times like the holidays.

As we embrace the holiday season, it’s important to slow down and connect—not just with our human loved ones but with our animal companions as well. By being mindful of their needs and offering holistic care that nurtures their body and mind and creates a safe, supportive environment, we can help our pets navigate the busy season with greater ease and comfort.

Holistic pet care isn’t about perfection; it’s about balance, mindfulness and love. When we create a peaceful environment at home, pets feel it too. With a little extra care and attention, we can ensure that our pets enjoy the holiday season as much as we do.

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

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.

• 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

Burn Bright, Breathe Easy

A Guide to Non-Toxic Candles

by Katie Roering

Candles are widely believed to be harmless, yet many still contain toxic ingredients and other potential irritants. The challenge for consumers is that numerous candle makers market their products as safe or natural, making it difficult to distinguish which ingredients are actually nontoxic and which may still pose risks.

The Importance of Transparency

As wellness and clean-living trends continue to grow, the term “nontoxic” is being used at an all-time high in the heavily greenwashed candle industry. There is no strict definition governing the ingredients used in candles, and because of this ambiguity, consumers often struggle to

wade through the vague claims made by manufacturers.

Yan Krukau/ Pexels.com

How to Choose a Truly Nontoxic Candle

Candles scented with 100 percent pure essential oils, or labeled “essential oils only,” are the safest choice. Reputable companies provide as much information as possible about the essential oils used, including the extraction process used and the region from which the oil was sourced.

Avoid Candles Using Fragrance

The term “fragrance” is a catchall for more than 3,000 chemicals. Many widely used fragrances are synthetic oils produced in laboratories, and a large proportion of their ingredients are petroleum byproducts.

Pick up almost any candle from a store shelf and one detail quickly stands out: the vast majority do not list ingredients on the label. This is because of the Federal Trade Commission’s Fair Packaging and Labeling Act of 1966 (FPLA). The FPLA gives manufacturers “trade secret” status for proprietary recipes, formulas or processes.

Instead of offering transparency, many companies rely on marketing language that emphasizes perceived quality, with phrases such as “clean burning,” “natural fragrance,” “phthalates-free fragrance,” “fine fragrance” or “custom fragrance.”

Ingredients such as aldehydes, benzene derivatives and toluene are common in synthetic fragrances. These same substances are found in products like toilet bowl cleaner, paint thinner, wart remover and insect repellents.

Many of these chemicals are also listed on the Agency for Toxic Substances and Disease Registry’s toxic substances list.

What About Natural Fragrances

With the rise of the plant-based movement, natural and plant-based fragrances have become common. However, the term “natural fragrance” is often another catchall, and most companies do not disclose the processes used to create these fragrances.

Fragrance manufacturers can claim that a compound is naturally occurring without revealing how it was extracted. While a compound may naturally exist in a plant or fruit, the fragrance used in the candle may be a synthetic version.

In some cases, manufacturers add trace amounts of essential oils so they can advertise that a candle is “made with essential oils,” even when the fragrance is 99 percent synthetic.

When a candle maker claims to use natural ingredients, consumers should verify those claims by checking the label or the company’s website.

Finding a Truly Nontoxic Candle Wax

Beeswax has emerged as a top choice for wellness-focused candles. It is a completely natural byproduct of the honeybee and one of the oldest known waxes in the world. Beeswax is widely used across industries, from cosmetics to pharmaceuticals and even food.

Vegetable-based waxes, particularly soy, raise additional health considerations. According to Pacific Standard, more than 90 percent of soy grown in the United States is genetically modified.

Soy is engineered to withstand the herbicide glyphosate, the controversial ingredient in Roundup that has been linked to lymphoma and other blood cancers.

The Importance of Third-Party Certification for Transparency

When shopping for candles, food or household goods, it’s wise to look beyond marketing slogans and vague “green” labels. Reading ingredient lists and researching transparency standards can make all the difference.

Many companies do not fully disclose all ingredients, so third-party certification matters. One of the most recognized names in nontoxic certification, MADE SAFE, independently reviews products for

harmful chemicals. The MADE SAFE seal confirms that a household product is free from ingredients known or suspected to harm human health, animals or ecosystems. Certified products are evaluated to ensure they do not contain:

• Carcinogens

• Developmental and behavioral toxins

• Endocrine disruptors

• Flame retardants

• Heavy metals

• Toxic solvents

• Harmful VOCs

For candles, transparency is essential. Choosing products made with simple, natural ingredients like beeswax, coconut oil and pure essential oils, backed by credible third-party certifications, helps consumers bring clean, safe light into their homes.

Katie Roering co-founded Fontana Candle Company in 2018 with her husband after a conventional fragrance candle made them

both sick. The company’s mission is to cut through the greenwashing and provide full transparency, emphasizing the importance of what consumers burn in their homes. Every Fontana Candle Company product is made with beeswax, coconut oil and pure essential oils, and carries the MADE SAFE certification to ensure ingredient safety. Consumers can learn more or shop the collection at FontanaCandleCompany.com, where the code NAWELCOME offers 15 percent off a first order. See ad, page 21.

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Indoor Oasis

How Houseplants Transform the Winter Blues

by Maya Whitman

As winter draws near and we seek refuge indoors, many of us notice a dip in physical energy and emotional well-being. Houseplants offer more than aesthetic appeal in our homes and workplaces; they rebalance our indoor environments and foster inner calm. Whether it’s a lush philodendron cascading from a bookcase or an elegant orchid on a coffee table, plants infuse life into any space.

With a variety of colors, sizes and maintenance levels, a green thumb isn’t required to create inviting, mood-lifting corners of greenery. Caring for plants can be an enjoyable, calming and uplifting experience, but simply being around them enhances our well-being. Research indicates that spending time with houseplants lowers

levels of the stress hormone cortisol, reduces worry and improves post-surgical outcomes in hospital patients.

Indoor plants transform the ambience wherever they are placed. “Their presence alone lifts mood. My home feels softer, calmer and more alive when plants are around me in winter. Even one thriving plant in your space can shift the energy,” says Dana Carpenter, a horticultural advisor and founder of the Fancy Plants Club, an online resource for successful houseplant management.

Practical Beauty

Plants add moisture to dry indoor air, benefiting skin and respiratory health during the cold season. Varieties with broad,

large leaves have a greater humidifying effect. For lush appeal and moisturizing benefits, choose dracaena, ficus benjamina, philodendron, peace lily, areca and bamboo palms. A 2005 study presented to the American College of Allergy, Asthma & Immunology suggests that English ivy is ideal for allergy sufferers because of its potential to reduce airborne mold spores.

“Plants are sensory by nature and stimulate the senses through touch, sight, sound, smell and taste,” says Alicia Green, a horticulturist and coordinator of Buehler Enabling Garden at the Chicago Botanic Garden. “Tending to a plant also subtly promotes a sense of responsibility and accountability that can contribute to emotional grounding.”

Carpenter agrees, stating, “When I am watering, pruning or just checking on my plants, my senses are engaged as I notice the texture of the leaves, the smell of soil, even the sound of water trickling. Caring for my plants offers a natural break in the rhythm of my day.”

A Refuge From the Winter Blues

Plants provide solace for those that find the colder months challenging, particularly individuals with seasonal affective disorder. “In the winter, when the light feels scarce and the days drag, even one corner filled with a few thriving plants, a cozy chair and maybe a grow light disguised as decor can change the energy of a room,” Carpenter reflects. “Just sitting near your green zone with tea in the morning turns it into a place you look forward to, especially during gray months.”

Plants add comfort, warmth and support in spaces where we practice mindful meditation, prayer or yoga. Beautiful blooms beside photographs of loved ones celebrate happy memories. A group of plants in varying shades can transform a cozy reading nook, enliven a kitchen corner, add vibrance to a kids’ playroom or lend an exotic touch to a sunny bathroom.

Choosing the right plants that fit our individual lifestyles makes it easy to follow our bliss. “Snake plant tolerates very

Green Burial Tour and Talk

low light and can be placed in almost any room with a window. It also has very low watering requirements, thus making it a very low-maintenance houseplant,” advises Green. “Pothos and peace lily can also be placed away from a window, as they are very tolerant of low light.”

Green also recommends using flowering plants such as amaryllis bulbs during winter months to add color to a room, and she encourages novice indoor gardeners to consider succulents and phalaenopsis orchids for their beauty and low-water requirements. Festive-blooming cyclamen is also a favorite for its tendency to thrive in autumn and winter.

According to Carpenter, all plants are joyful additions to the home, including fragrant herbs on a windowsill. “Brushing your hand across rosemary releases that fresh, grounding scent, which feels especially comforting when the world outside is cold and bare.”

Maya Whitman is a frequent writer for Natural Awakenings.

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.

Saturday, November 1

The Art of Listening Seminar – 9am-12pm and 1-4pm. Learn how both yoga and relationships benefit from mindful listening. In yoga, turning inwards cultivates self-awareness and self-care. In relationships, attentive listening builds empathy and connection. $60 for each seminar, $100 for both. Bldg. 7 Yoga, 220 N Park Rd, Wyomissing. 484-755-5705. Bldg7Yog.com.

Inner Peace Holistic Wellness & Gem Expo – 10am-6pm. Enjoy vendors of crystals and gems, wellness products, handcrafted soaps, jewelry, holistic pet care, plus foot detox, reiki, massage, mediums, acupuncture, sound therapy and so much more. Free lectures and giveaways. $10/weekend. Veterans free. Hamburg Field House, Pine St, Hamburg. InnerPeaceHolisticExpo.com.

Cooking Class: Farm to Table Dinner –6-8pm. Ages 16+. Celebrate the cozy flavors of fall and learn how to make a hearty, seasonal meal–mastering cast iron techniques that bring out bold flavor, beautiful texture and rustic charm. BYOB. $100pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Sunday, November 2

Becoming The Creator – 10-11:30am (1st & 3rd Sundays). Danielle Stewart of The Happy Human Being supports you in selfawareness, reclaiming your personal power, and creating the life of your dreams. $40. Registration requested. The Nest Collaborative, 629 Court St, West Reading. TheNest Collaborative.com.

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Inner Peace Holistic Wellness & Gem Expo –10am-5pm. See 11/1 listing for details. Holistic Living: Empowering Empath, Understanding the Empath – 10:30am-12pm. Explore empathy and sensitivity as energetic gifts. Learn how conditioning shaped your nature, and through reflection and breathwork reclaim peace, clarity and emotional balance. $50, free for EYW members. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 610-470-7614. EveryBodyYogaAndWellness.com.

Save The Date

Good Food Fest 2025

An epic farmers market and celebration of local agriculture with 100+ producers, culinary demonstrations, a pouring room with local drinks, food trucks, live music, kids’ activities, live farm animals and more. $5-$10.

Sunday, November 2 · 11am-4pm (10am VIP hour)

Growing Roots Partners at Kimberton Fairgrounds, 762 Pike Springs Rd, Phoenixville. 484-753-6363. GoodFarmsGoodFood.com.

Monday, November 3

Parent and Child Cooking Class: Comfort Food Dinner – 5:30-7:30pm. Ages 5+. Cook side by side with your child in this hands-on class that is all about togetherness then sit down togethert and enjoy the dishes you made. $80pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Memoir Writing Workshop: “Exploring Our Life Stories” – 6:30-8pm (Mondays thru 12/1). A safe haven for capturing the memories that matter most. Taught with humor and warmth, learn how writing about our past enables us to better understand our present. No grades, grammar or judgment. Registration required. Write From the Heart, Lancaster. 717-383-4713. WriteFromTheHeart.us.

Wednesday, November 5-9

Mount Shasta Retreat – “Awakened on the Mountain.” An intimate retreat filled with yoga, grounding vortex hikes, intentional meals and time to reconnect with

your truest self. $1,800 includes transportation while in CA, lodging, meals, yoga and all group activities. Flights to SMA not included. Space limited to six. Register: EverybodyYogaAndWellness.com.

Friday, November 7

Special Christmas Shopping Event – 4:307:30pm. Visit Blossom Med Spa for a festive holiday shopping event. Purchase gift certificates, skin care products and unique gift items for everyone on your list. Blossom Med Spa, 101 N Queen St, Ste 93, Lancaster. 717-299-9000. Blossom-MedSpa.com.

Saturday, November 8

Kids and Teens Cooking Class: Fall Baking – 10am-12pm. Ages 7-15. Roll, mix and bake the way through a sweet adventure as young bakers learn essential skills, build confidence in the kitchen, and enjoy making their own delicious treats. $80pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Sunday, November 9

Holistic Living: Ground and Glow, Artisan Self-Care Ritual Workshop – 10:30am-12pm. As seasons change, slow down and reconnect. Create herbal bath teas and massage oils, then enjoy a soothing self-massage ritual for calm, balance and seasonal self-care. Supplies included. $50, free for EYM members. EveryBody Yoga and Wellness, 124 Horseshoe Pk, Downingtown. 610-470-7614. EveryBodyYogaAndWellness.com.

3rd Annual Soundwise Expo – 12-5pm. Instruments, artwork and books for sale. Meet your area sound practitioners and discover what they offer. Free. Soundwise School Studios, 313 W Liberty St, Ste 263273, Lancaster. 610-301-4356. Soundwise Health.com.

Wednesday, November 12

Intro to the Fundamentals of the Art and Science of Sound Healing – 9:30am5pm. For anyone wanting to learn therapeutic sound. This is also the prerequisite class for Sound School 2026. Learn beginner protocols for metal and crystal bowls. $250. Soundwise School Studios, 313 W Liberty St, Ste 273, Lancaster. 610-301-4356. SoundwiseHealth.com.

Green Burial Tour & Talk – 1-3pm. Drop in for a peaceful, informative info session by Laura Adamo of Kuhn Funeral Home and a tour of the the Greenwood Glen natural burial grounds. Free. Meet at the labyrinth at Epler’s Cemetary, 1151 W Leesport Rd, Leesport. Text or call to register: 646-522-7119.

Discover Simpler, Affordable Burial Options – 6:30-7:30pm. Enjoy light refreshments while learning about practical and compassionate approaches to funeral planning. Free. Register by 11/7. Presented by Simple Funerals at Mill 72 Bake Shop and Cafe, 45 N Main St, Manheim. 717-664-1500. SimpleFuneralsPA.com

Friday, November 14

Sound Bath – 6-7:30pm. Settle into stillness and let waves of sound carry you into deep restoration with a full-length sound bath of crystal bowls, gongs, chimes and other resonant instruments to create a cocoon of vibration. $35. Registration requested. The Nest Collaborative, 629 Court St, West Reading. 610-763-1755. SaritaLindaRocco. com/service-page/sound-bath.

Saturday, November 15

You Are the Magic – 1-4pm. An immersive retreat to reclaim personal power. Learn to let go of limiting beliefs, old patterns and everything that no longer serves you as well as powerful techniques to clear stagnant energy, release pain and trauma and unblock whatever is holding you back. $75. The Nest Collaborative, 629 Court St, West Reading. 610-823-2401. TheNestCollaborative.com.

Sunday, November 16

Aquarian Sadhana – Kundalini Practice – 4-6am. Experience Aquarian Sadhana, a free early morning practice with mantra, meditation and movement to uplift consciousness, balance, energy and alighnment with your highest self. Free. EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-593-4075. EveryBodyYogaAndWellness.com.

Holistic Living: Finding Your Voice –10:30am-12pm. Explore your energy and connect with your truth in this transformative class. Through self-expression and healing practices rediscover confidence and reclaim your authentic voice. $50pp, free for EYW Members. EveryBody Yoga and Wellness, 124 Horseshoe Pk, Downingtown. 610470-7614. EveryBodyYogaAndWellness.com.

Becoming The Creator – 10-11:30am (1st & 3rd Sundays). See 11/2 listing for details.

Holiday Open House –1-4pm. View new jewelry by artists Jude Sharp, Andrea Amey and other favorites, enjoy sweet and savory treats and a signature holiday mocktail/ cocktail, and take advantage of a special holiday discount for this day only. J.A. Sharp Custom Jeweler, 322 N Queen St, Lancaster. JASharp.com.

Tuesday, November 18

Sound Healing and Crystal Reiki Group Session – 5:30-7:30pm. Feeling stuck, scattered or heavy? This powerful group session blends sound healing and crystal reiki to help you release emotional blocks, restore nervous system balance and gain the clarity your soul’s been craving. $50. BeU Complete, 206 N Broad St, Lititz. 717-723-9528. TansyRodgers.com.

Friday, November 21

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

Saturday, November 22

Connections in Women’s Health – 9am3pm. For both public and professionals, an all-day event focused on women’s health. Education and collaboration on PCOS, irregular cycles, perimenopause, pelvic health, endometriosis and mental health. Registration required. $89. Luz Medicine PC at Eden Resort and Suites, 22 Eden Rd, Lancaster. 717-844-9003. LuzMedicine. TicketSpice.com.

Meet & Greet with Author of Nurturing Wisdom – 2-3:30pm. Join author Diane Lauer Hallman, author of Nurturing Wisdom, for an inspiring meet & greet. Enjoy a short talk, heartfelt conversation, and signed copies. Free. Firefly Bookstore, 271 W Main St, Kutztown. For info: 484-525-0115. SimpleSystemsForThriving.com.

Kids and Teens Cooking Class: Festive Bites and Party Snacks – 5-7pm. Ages 7-15. Kids and teens will learn how to make tasty, creative snacks perfect for any celebration. Hands on. $80pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Sunday, November 23

Holistic Living: Soulful Nourishment –10:30am-12pm. Learn Ayurvedic-inspired recipes and soulful practices to restore balance, vitality and inner harmony. $50, free for EYW members. Kind Juice Bar inside EveryBody Yoga and Wellness, 1245 Horseshoe Pk, Downingtown. 484-593-4075. EveryBodyYogaAndWellness.com.

Harvesting: Reflection on Inner Abundance – 1-3pm. A gratitude event featuring meditation, journaling, reiki, intuitive feedback, and conversation. Begin and decorate a gratitude journal to continue your practice at home. $35 ($5 off for early registration). West End Yoga Studio, 221 W Walnut St, Lancaster, 717-406-9681. WestEndYogaStudio.com.

Suspended Sound Bath and Yoga Nidra – 1-2:30pm. A womb-like feeling of floating in a silk hammock combined with the art of yogic sleep and soothing sound vibrations of the gong and crystal sound bowls in an immersive healing experience. $30pp. Bldg. 7 Yoga, 220 N Park Rd, Wyomissing. 484-755-5705. Bldg7Yoga.com.

Wednesday, November 26

Cooking Class: Thanksgiving Sides Make and Take – 4-7pm. Ages 16+. Prepare a spread of comforting sides and a decadent dessert to take home, making your holiday easier and more delicious. Leave with ready-to-bake dishes so you can enjoy more time around the table with your loved ones. Hands on. BYOB. $105pp. Registration required. Zest Cooking School, 1180 Erbs Quarry Rd, Lititz. 717-435-8890. ZestChef.com.

Save The Date

Gifts That Give Hope Alternative Gift Fair

More than a gift fair, experience a celebration of giving, community and conscious consumption. Support local, think global and give gifts that give back. Free.

Sunday, November 30 · 11am-3pm

Farm & Home Center, 1383 Arcadia Rd, Lancaster.

Online store: GiftsThatGiveHopeLancaster.org.

Plan Ahead

Saturday, December 20

Restorative Yoga, Yoga Nidra and Sound Healing – 4-5:30pm. A Winter Solstice Sensory Immersion. Journey inward, find stillness, embrace your light, and realign with your inner self, with special guest Jenn PageWise of A Unified Mind. $55, $50/ members. West End Yoga, 221 W Walnut St, Lancaster. 717-406-9681. WestEndYoga Studio.com.

Tuesday, January 13

Memoir Writing Workshop: “Exploring Our Life Stories” – 6:30-8:30pm. (Tuesdays thru 2/10.) A safe haven for capturing the memories that matter most. Taught with humor and warmth, learn how writing about our past enables us to better understand our present. No grades, grammar, or judgment. Registration required. Write From the Heart, Lancaster. 717-383-4713. WriteFromTheHeart.us.

Sunday, January 18

The Way of Life Herbalism – 10am-4pm. One Sunday per month thru 10/26. Study plant-based medicine with Susanna Reppert. The course takes a clinical approach to herbal studies, each month devoted to a different body system. Sessions begin with an overview of anatomy and physiology, followed by herbal plant profiles specific to that system. Afternoons focus on practical applications, including medicinemaking techniques, tea tastings and demonstrations. $1,300 if registered by 12/10. The Rosemary House, 120 S Market St, Mechanicsburg. 717-697-5111. Tinyurl/PracticalHerbalism.com.

NOVEMBER

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 column.

Wise Words

Ongoing Events

Sundays

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

Sunday Morning Flow – 9-10am. A gentle, breath-centered yoga flow to stretch, strengthen, and balance the body, ending in peaceful stillness. Open to all levels. $15. Willow Yoga Studio, 25 Nolt Ave, Willow Street. 717-617-2128. WillowYogaStudio.com. Let Them Discussion Group with Diane Trieb – 2-3:30pm. Through 12/28. Join a weekly circle inspired by the transformative book Let Them. Together we will explore what it means to release control, trusting life’s unfolding, and let others –and ourselves – be who we are meant to be. $15. The Nest Collaborative, 629 Court St, West Reading. 610-334-5096. TheNest Collaborative.com.

Restorative Yoga – 5-6pm. A gentle, calming practice that uses props and longheld poses to relax the body, quiet the mind, and restore balance. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. EmbodiedWisdomInstitute.com.

Mondays

Chair Yoga – 10:30-11:30am. 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. WestEndYoga Studio.com.

Chair Yoga at Willow Yoga Studio – 1111:45am. 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. 717617-2128. WillowYogaStudio.com.

Tuesdays

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

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

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

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

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

Qigong – 6-7pm – Onsite and via Zoom. Slow, rhythmic movements and focused breathing promote stress reduction, improved flexibility, and balance. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-2197163. EmbodiedWisdomInstitute.com.

Yoga at the Wall – 6-7:15pm. The wall is fit with special hookups and harnesses used as props to empower students to discover greater alignment, strength, stability, and freedom in the pose. Space limited, registration required. $15. Kula Kamala Foundation, 17 Basket Rd, Reading. KulaKamala Foundation.org/calendar.

The Art of Meditation – 7-8pm. A creative, trauma-informed meditation class that nourishes the nervous system through music, poetry and drumming. $20. Embodied Wisdom Institute, 845 Silver Spring Plaza, Ste B, Lancaster. 717-219-7163. EmbodiedWisdomInstitute.com.

Wednesdays

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

Chair Yoga – 10:30-11:30am. A gentle, accessible yoga practice using a chair for support and stability. Perfect for beginners. $12. Holding Space Yoga at Urban Well Studio, 119 N Duke St, Lancaster. 717940-9338. HoldingSpaceYoga.com.

Chair Yoga at Willow Yoga Studio – 1111:45am. See Monday listing for details.

Hatha Yoga w/Elise – 6-7pm. A gentle, eclectic, hatha yoga practice cued for friends of all ages, all bodies and all abilities. Breathwork, asana, chanted mantra. No registration required. Bring a mat or

borrow one at the studio. $10. Bumbling Circus Workshop, 40 N Third St, 2nd Fl, Columbia. BumblingCircusWorkshop.com.

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

Thursdays

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

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

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

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

Fridays

Qigong – 9-10am. Onsite and via Zoom. See Tuesday listing for info. Embodied Wisdom

Institute, 845 Silver Spring Plaza, Suite B, Lancaster. 717-219-7163. EmbodiedWisdom Institute.com.

Embodied Liberation: A Somatic Integration Circle – 10:15-11:15am. A weekly, trauma-informed somatic practice circle that offers gentle movement, breathwork and nervous system support, centered on presence, not performance. $20. Embodied Wisdom Institute, 845 Silver Spring Plz, Ste B, Lancaster. 717-219-7163. Embodied WisdomInstitute.com.

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

Saturdays

Gentle Hatha Yoga w/Stormy – 9-10am. A gentle, eclectic, hatha yoga practice cued for friends of all ages, all bodies and all abilities. Breathwork, asana, chanted mantra. No registration required. Bring a mat or borrow one at the studio. $10. Bumbling Circus Workshop, 40 N Third St, 2nd Fl, Columbia. BumblingCircusWorkshop.com.

Qigong – 9-10am – See Tuesday listing for details.

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

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

Hatha Yoga: Ground, Breathe, Restore – 10:15-11:15am. A gentle class that invites moving with intention and reconnecting with breath. No performance, just presence. $20. Embodied Wisdom Institute, 845 Silver Spring Plz, Ste B, Lancaster. 717219-7163. EmbodiedWisdomInstitute.com.

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

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

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.

Home Improvement

GREGORY ALBRIGHT’S HOME IMPROVEMENTS: Reliable, clean and organized service for all your home projects. Serving Berks County. Call 484-941-3739 for quality results you can trust.

Opportunity

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

NURSE PRACTITIONER & PHYSICIAN –

Seeking a Nurse Practitioner and Physician passionate about functional medicine and holistic wellness. Help patients achieve optimal health through personalized, integrative care. Flexible part-time weekday hours. Send inquiry and resume to: AquaBlueDetox@gmail.com.

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Call 239-206-2000 for a FREE evaluation of your community’s potential. Learn more or apply today at: Corp.NaturalAwakenings.com

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Add Your Community to Where Natural Awakenings Is Now Publishing:

• Atlanta, GA

• Boston, MA

• Broward County, FL

• Bucks/Montgomery Counties, PA

• Central Florida/Greater Orlando, FL

• Central New Jersey

• Charlotte, NC

• Chicago, IL

• Columbia, SC

• Dallas, TX

• Daytona/Volusia/Flagler Counties, FL

• Detroit/Wayne County, MI

• Fairfield & Southern Litchfield Counties, CT

• Grand Traverse Region/Northern Michigan

• Greater Ann Arbor, MI

• Greater Lansing, MI

• Greater Oakland, Macomb, Livingston, Genesee, MI

• Gulf Coast, Alabama/Mississippi

• Houston, TX

• Jacksonville/St. Augustine, FL

• Lehigh Valley, PA

• Long Island, NY

• Milwaukee, WI

• Monmouth/Ocean Counties, NJ

• Naples/Fort Myers, FL

• New York City, NY

• North Central New Jersey

• North New Jersey

• Northwest Florida

• Palm Beach, FL

• Philadelphia, PA

• Rhode Island

• Richmond, VA

• Sarasota, Manatee, Charlotte and DeSoto Counties, FL

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• Western Michigan Call for a free evaluation of your community's potential at 239-206-2000. To apply or learn more, visit Corp.NaturalAwakenings.com.

• Lancaster/Berks, PA

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

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 27..

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 26.

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 43.

THE SPA AT WILLOW POND

1487 Old Lancaster Pike Sinking Spring 610-406-5733

TheSpaAtWillowPond.com

Escape to Berks County’s top spa and experience total renewal. From stressrelieving massage to skinbrightening facials and detoxifying wraps, every service is designed to help you feel relaxed, refreshed, and more deeply restored—inside and out. See ad, page 7.

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 31 .

LINK CHIROPRACTIC CLINIC

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

DrWachtmann.com

High-quality, patientfocused 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 27.

Clinical Aromatherapist INSHANTI

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

Trust a nationally certified aromatherapist specializing in clinical consultations. Deb can work directly with your physician to create a plan that supports mind and body health. In addition to retail and wholesale accounts of proprietary blends and pure essential oils sourced directly from the farmers, half- and full-day education courses with certification are offered. See ad, page 19.

Coaching (Health)

FUNCTIONAL HEALTH OF LANCASTER

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

FH-Lancaster.com

Elizabeth is a triple-certified neuro-linguistic programming practitioner, timeline therapist and functional medicine health coach. Her expertise helps to reduce stress and anxiety, support digestion, hormone balance, relationship improvements, academics, job performance, addiction recovery and general well-being. See ad, page 32.

Coaching (Life)

CREATE A LIFE WORTH LIVING

Stephane Poncelet 570-449-2219

Create-A-LifeWorthLiving.com

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

TSW

LIFE COACH & CONSULTANT, LLC

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

TSWLifeCoach.com

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

SECURE A SPOT

in our community resource guide!

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 traumafocused approach, CBT, DBT and AnimalAssisted 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 26.

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 16.

Email Advertising@ NALancaster.com or visit NALancaster.com or NABerks.com. Lancaster-Berks NALancaster.com | NABerks.com

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 31.

SUSQUEHANNA DENTAL ARTS

100 S 18th St • Columbia 717-684-3943 • 717-285-7033

SusquehannaDentalArts.com

We are a fullservice family dental practice providing 100% mercury-free restorations, quality non-surgical periodontal care, INVISALIGN, implant-retained dentures and partials. See ad, page 38.

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 35.

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 44.

Energy Enhancement System

TWIN VALLEY HOLISTIC HEALTH

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

TwinValleyHealthAndWellness.com

This revolutionary technology uses custominstalled units that generate a bio-active energy field of “scalar waves”, facilitating a healing environment to allow for higher cellular millivoltage and regeneration, improved immune function, pain relief, detoxification, and elevated energy, mood and consciousness. See ad, page 10.

End-Of-Life Care

KUHN FUNERAL HOMES

Laura Adamo, LFD

Specializing in Green Burial

Energy Healing

beU COMPLETE

Tansy Rodgers Lancaster • Virtual 717-281-1102 • TansyRodgers.com

Tansy understands the impact that energy healing has on your health, happiness, and self-confidence. Using a variety of holistic modalities, she specializes in burnout, gut health, ADHD, chakra work, energy balancing, emotion release, mobility work and self-confidence.

QHHT LANCASTER

Keysha Koy Whitsel

45 Brandt Blvd • Landisville 717-201-2350

QHHTLancaster.com

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 45.

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

Activate deep transformation through Quantum Healing, Breathwork and the Gene Keys. Explore the hidden patterns of your DNA, release old wounds, and awaken your highest potential—through gentle guidance towards greater clarity, purpose, and emotional freedom.

Farm/Farmers Markets

HOMEFIELDS

150 Letort Rd • Millersville 717-572-2719

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

LIVENGOOD FAMILY FARM

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

LivengoodFamilyFarm.com

RESTORE YOUR ENERGY

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

RestoreEnergy12@gmail.com

RestoreYourEnergy.org

Come learn about green burial Come learn about green burial options for natural interment. options for natural interment.

At Simple Funerals, we pride ourselves on serving families with dignity, respect and compassion, offering affordable funeral services that focus on simplicity and value. Planning, pre-planning, cremation, traditional and green burial services are available. See ad, page 15.

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.

Discover how you or your loved ones

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

Family Medicine

LUZ MEDICINE

The experience of being cared for is profound, and it nourishes the soul as much as the food does the body.

—Mariska Hargitay

Danielle Miller, MD, Amber Leed, CRNP, Stephanie, Wile CRNP 29 Cloister Ave • Ephrata 717-844-9003

LuzMedicine.com

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

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.

RODALE INSTITUTE

611 Siegfriedale Rd • Kutztown 610-683-1400

RodaleInstitute.org

Rodale Institute is a 501(c)(3) nonprofit dedicated to growing the regenerative organic agriculture movement through rigorous research, farmer training, and education. Over our 75-year history, we have proven that organic farming is not only viable, but essential to humanity’s survival. Our visitors’ center includes a wide selection of gifts and goods for the farm and plant enthusiast. See ad, page 9.

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 4.

Fibromyalgia

RESTORED BALANCE CENTER

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

RestoredBalanceCenter.com

We provide exceptional, personalized care for fibromyalgia, chronic pain, ehlersdanlos syndrome, and chronic fatigue in a warm and welcoming environment. Dr. Tracey focuses on helping you achieve optimal health and overall wellness through customized treatment plans designed to meet your individual needs. Begin your journey to better health today. See ad, page 33.

Functional Medicine

FUNCTIONAL HEALTH OF LANCASTER

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

Are you seeking a deeper, more meaningful evaluation of your overall health? Dr. Regan is a certified functional medicine and adult primary care practitioner providing in-person and remote care to Pennsylvania and Maryland residents. Our services involve comprehensive assessment and treatment of various health issues through mind-body therapy, nutritional medicine, IV supplement therapy, health coaching, thermography and personalized medicine. See ad, page 32.

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 25.

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 8 and 29.

Herbalism/ Herbal Medicine

GREEN ENCHANTMENTS, LLC

Cara Marino OTR/L and Holistic Herbalist

860-604-5125

Cara@GreenEnchantments.com GreenEnchantments.com

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

HERBS FROM THE LABYRINTH

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

HerbsFromTheLabyrinth.com

Longtime Herbalist

Sarah Preston crafts small-batch herbal body-care and wellness products, teas, tinctures, syrups, salves and creams using organically grown and ethically sourced wildcrafted herbs. Consultations and custom blends available. Products found at Radiance and Lemon Street Market, both in Lancaster. See ad, page 21.

Holistic Wellness

BE WELL LIVING

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

BeWellLiving.net

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 43.

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 26.

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

—Hermann Hesse

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

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. Within you there is a stillness and a sanctuary to which you can retreat at any time and be yourself.

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 23.

INTEGRATIVE HEALTH & WELLNESS

Nicole Lundy, CRNP, FNP-C, IHP, NRCME 1656 W Main St, Ste 5 • Ephrata 717-998-0078

IntegrativeWellPath.com

We offer full-service primary care with an integrative approach. From women’s health, pap smears, blood work, hormone & gut testing to nutrition, bioidentical hormones and whole-family wellness—our boardcertified nurse practitioner brings 25+ years of experience to personalized, root-cause care.

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, patient-centered 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 5. OUR READERS WILL SEE YOU in our community resource guide! Email Advertising@NALancaster.com or visit NALancaster.com or NABerks.com.

STRASBURG HEALTH ASSOCIATES

Brenna Osmolinski, F-NP

181 Hartman Bridget Rd • Ronks

717-687-7541

BrennaOsmolinski@gmail.com

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

STRASBURG HEALTH ASSOCIATES

Nick D’Orazio, MD

181 Hartman Bridge Rd • Ronks

717-687-7541

DrNickDorazio@gmail.com

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

WALNUT GROVE FAMILY MEDICINE & WELLNESS CLINIC

Mary Tierney, MD 3100 Willow Street Pk • Willow Street 717-723-9104

WalnutGroveFamilyMed.com

With a patient-first approach using science-based research to guide treatment plans along with supplementary modalities, we help our patients achieve and maintain optimal health and wellbeing. Providing family and sports medicine, acupuncture, infrared therapy, hyrdomassage, discounted labs, medications and supplements and more. See ad, page 26.

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 23.

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. Membership plans available. See ad, page 32.

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 35.

Markets

KIMBERTON WHOLE FOODS

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

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

LEMON STREET MARKET

241 W Lemon St • Lancaster 717-826-0843

LemonStreetMarket.com

We are an independent & woman-owned grocery store with a focus on sustainable and healthy living, with many local, organic, vegan and gluten-free options. We’re open 7 days a week, including our kitchen, serving coffee, tea, espresso, fresh juices, smoothies, and grab-and-go takeout items. See ad, page 19.

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.

Med Spa

BLOSSOM MED SPA

101 N Queen St, Ste 93 Lancaster 717-299-9000

Blossom-MedSpa.com

Blossom Med Spa offers luxury beauty and body care from the inside out, with wellness services such as acupuncture (new!), infrared sauna and halotherapy, reiki and more, and expert aesthetic services including medi facials, laser treatments, chemical peels, microneedling, and cosmetic enhancements. See ad, page 4.

Mind-Body-Spirit

SACRED ALIGNMENT

Heather Hanko Online and in-person 717-693-0224

HeatherAlignment@gmail.com HHSacredAlignment.com

Connect with loved ones in spirit, find balance and receive gentle guidance through life’s challenges. Heather creates a sacred alignment, helping you access the guidance you need to live a more peaceful life. Invite healing through readings, reiki and supportive coaching.

Mind-Body Therapy

FUNCTIONAL HEALTH OF LANCASTER

Angelique Canonico, CMC, PVT, C-IAYT 2207 Oregon Pike, Suite 301A • Lancaster

Info@FH-Lancaster.com 717-490-6227 (call or text)

FH-Lancaster.com

Angelique is a certified yoga therapist, polyvagal therapy practitioner, reiki practitioner and menopause coach. Her unique modalities focus on regulating the nervous system, repairing painful pathways and reestablishing a healthy balance between the body and mind. See ad, page 32.

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 32.

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

Love is the capacity to take care, to protect, to nourish.

—Thich Nhat Hahn

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 44.

Naturopathic Doctor HEALTH FOR LIFE

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

DoctorNaturalMedicine.com

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

TWIN VALLEY HOLISTIC HEALTH

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

TwinValleyHealthAndWellness.com

With years of experience, and using a variety of modalities to help your body heal itself, Britt focuses on root cause corrections rather than treating or diagnosing any disease. She and her team work with the body’s systems, believing that each is significant, but not separate from the others. See ad, page 10.

FUNCTIONAL HEALTH

OF LANCASTER

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

Rileigh is a trained integrative nutritionist with expertise in hormonal optimization, renal disorders, endocrine dysfunction, weight struggles, cardiometabolic disease and osteoporosis. She is also skilled in treating gastrointestinal complaints such as SIBO, H.Pylori, GERD, and candida overgrowth. Virtual and in-person appointments available. See ad, page 32.

NUTRITION FOR LIFE

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

Clinical nutrition service based on a comprehensive assessment, each client receives a personalized treatment plan to help them re-balance and restore the body. Lori will provide specific recommendations for the client’s individual needs. One-on-one support is given to help clients reach their goals and live healthier lives. See ad, page 39.

Pelvic Health Therapy

PELVIC FOUNDATIONS

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

PelvicFoundations.com

We provide expert pelvic floor therapy, restoring wholebody health with skilled treatment, education and lifelong tools. Specialties include chronic pain (pelvic, back, hip and tailbone), bowel and bladder disorders, pregnancy/ postpartum care, pelvic organ prolapse, and sexual health issues—all delivered conveniently and comfortably in your own home. See ad, page 13.

When we give cheerfully and accept gratefully, everyone is blessed.

—Maya Angelou

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.

Pilates

CMB PILATES

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

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

Primary Care

INTEGRATIVE HEALTH & WELLNESS

Nicole Lundy, CRNP, FNP-C, IHP, NRCME

1656 W Main St, Ste 5 • Ephrata 717-998-0078

IntegrativeWellPath.com

We offer full-service primary care with an integrative approach. From women’s health, pap smears, blood work, hormone & gut testing to nutrition, bioidentical hormones and whole-family wellness—our boardcertified nurse practitioner brings 25+ years of experience to personalized, root-cause care.

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 aroma-therapist, formulates all skincare products using natural and organic ingredients to treat a variety of skin issues including, eczema, psoriasis and the effects of aging. See ad, page 20.

Sound Healing/Music

RESONATE YOU

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

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

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 sushigrade delicious nutrition, deep-frozen at the peak of freshness to enjoy throughout the year.

LINDEN DALE FARM

LindenDaleFarm@gmail.com

LindenDaleFarm.com

Linden Dale Farm produces various fresh and aged cheeses, goat milk yogurt, bottled milk, as well as pasture-raised goat meat. Find their excellent products at Lancaster Central Market, Lemon Street Market and Swarthmore, Riverwards and Headhouse farmers markets and distinguished farm-to-table restaurants in Lancaster County, Harrisburg and Greater Philadelphia.

Specialty Foods

MISTY CREEK GOAT DAIRY

43 W Eby Rd • Leola 717-656-4628

The Miller Family Farm offers milk, caramel, 15 varieties of quality cheeses and liquid, and bar soaps made from nourishing goat’s milk, known to be easier to digest and gentle on the skin. See ad, page 20.

Therapeutic Writing

WRITE FROM THE HEART

Creative Writing Workshops

Melissa Greene • Lancaster 717-393-4713 • WriteFromTheHeart.us

Our uplifting, be-who-you-are workshops awaken the creative spirit, gently, without intimidation. Taught in an atmosphere of warmth, whimsy and trust, they are a safe haven for all ages. Especially those who long to overcome perfectionism and self-doubt. No grades or red pen. Sharing optional. Mischief a must. See ad, page 5.

Thermal Imaging

AQUA BLUE WELLNESS CENTER

Lori Martin, BCNP 2435 Old Philadelphia Pike • Smoketown 717-656-8615

AquaBlueWellnessCenter.com

A family wellness center offering thermal imaging for breast and body, detox therapies, therapeutic and oncology massage, lymphatic drainage, a fullspectrum infrared sauna, nutritional education and more. Thermal imaging is a safe, non-invasive procedure for early detection of sources of pain, injury and disease. See ad, page 23.

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, prevention-focused approach to health care. See ad, page 31.

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.

BUMBLING CIRCUS WORKSHOP

at Switchboard Studios & Gallery 40 North Third St • Columbia BumblingCircusWorkshop.com

The Bumbling Circus Workshop offers a weekly one-hour hatha yoga class on Saturday mornings at 9am. Taught by Albert Storm, a fitness trainer, volunteer firefighter and retired soldier, accommodations make this class accessible to anyone looking to add yoga to their wellness routine. Private instruction also available.

EMBODIED WISDOM INSTITUTE

845 Silver Spring Pl, Ste B • Lancaster 717-219-7163

EmbodiedWisdomInstitute.com

Our personal holistic wellness sessions and small group classes will help you foster balance, relaxation, and a renewed sense of well-being. Whether you seek the flow of yoga, the energy of qigong, or the healing touch of massage therapy, our dedicated practitioners will guide you every step of the way. See ad, page 17.

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 11.

THE NEST COLLABORATIVE

629 Court St • West Reading 610-763-1755

TheNestCollaborative.com

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

WEST END YOGA STUDIO

221 W Walnut St • Lancaster

WestEndYogaStudio@gmail.com

WestEndYogaStudio.com

A diverse yoga studio offering a full range of yoga, meditation and movement classes, in studio, outdoors and virtual. We are community-oriented, creating a welcoming learning environment dedicated to healing and compassion. All ages and levels welcome. Offering new student unlimited monthly passes and other discounts. See ad, page 25.

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.

There is a calmness to a life lived in gratitude, a quiet joy.

—Ralph H. Blum