Natural Awakenings Pittsburgh January 2024 by naturalawakeningsswpa

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Graceful Aging PITTSBURGH, PA EDITION

JANUARY 2024

HEALTHY LIVING HEALTHY PLANET

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PITTSBURGH,PA EDITION Publisher Michelle Dalnoky Lead Editor Martin Miron Production Assistant Joann Dalnoky Design & Production C. Michele Rose Sales & Marketing Michelle Dalnoky

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© 2024 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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2024 Editorial Calendar January | Health & Wellness February | Heart-Healthy Lifestyle March | Food & Nutrition April | Eco-Travel 2

Pittsburgh, PA

May | Women’s Wellness June | Men’s Health July | Keeping It Cool August | Finding Your Tribe

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September | Emotional Healing October | Whole Body Alignment November | Grateful Aging December | Reconnect & Rejuvenate

January 2024

Publisher’s Letter

HeartHealthy Lifestyle

Healing Ourselves

The problem: I heard an alarming report on NPR, “Our Epidemic of Loneliness and Isolation.” In fact, there was even an advisory issued by the surgeon general. (hhs.gov/surgeongeneral/priorities). It warns that isolation is devastating to us individually and as a community, and is contributing to an increase of heart disease, stroke and dementia.

Coming in February

Technology may have increased the number of connections and their speed, but the quality of those connections has diminished. We may have hundreds or even thousands of “friends” and still feel alone. I have watched this trend in my lifetime and I understand it. When I was a kid, not only did we not have computers or cell phones, but we had a “party line”, so we shared a single wired telephone line with our neighbors. Imagine that! Despite that lack of technology, we were super-well connected. We spent all day outside together. We played, got into trouble, trudged through rivers and creeks, went camping, to church, caroling in our neighborhood and at nursing homes at Christmas and visited elderly neighbors who lived alone. We were very connected. Our cartoons had a “moral of the story”, a lesson learned or a spiritual reward for a good deed. I noted that when my 22-year-old daughter was little watching cartoons, the rewards had become financial, like gold doubloons in exchange for a good deed! What? The solution: I also heard a really interesting sociologist, Dr. Bertice Berry, talking about “hurt people”. She made a great point that hurt people also heal people if they are healed or even want to be healed. She went on to say that most healers have been hurt, and that we heal ourselves by helping and healing others. Of course, there is more to it than that; it depends of the source of that hurt, but helping, supporting, healing others can literally make life worth living and feed your soul. If you are lonely or isolated, you can heal that too, by helping others, and you don’t even have to leave your house to do it. Remote volunteering is a thing, and let’s not forget that our physical health can be positively impacted, as well. I wish you all a fantastic, happy and healthy New Year, and if you are isolated or hurt, try feeding your soul by helping or supporting someone else in need. If you are healed, help society by sharing that gift. There are a million ways both large and small to do so.

Michelle Dalnoky, RN, BA, Publisher

Pittsburgh, PA

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Contents 9 Letting the Seasons Enrich Us

10 Growing Young in Nature

12 Thyroid-Friendly Eating

16 Graceful Aging

18 Individualized Alzheimer’s Treatments

20 Preventing Falls in Advanced Age

24 Rewards of Animal Ownership

Kidfluencers

Departments 6 News Briefs 7 Health Briefs 7 Global Brief 9 Inspiration 10 Green Living

12 Conscious Eating 16 Feature Story 18 Healing Ways 20 Fit Body 24 Natural Pet

26 Healthy Kids 27 Calendar 29 Classifieds 30 Resource Guide

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

January 2024

News Briefs

Learn About Invasive Species The Carnegie Museum of Natural History will present an educator workshop: Invasive Species, from 9 a.m. to 3 p.m., January 23. Educators from all disciplines are invited to join in this great opportunity to collaborate and share ideas.

Invasive species of plants and animals can cause large-scale changes to biodiversity in ecosystems and economic harm. This workshop will explore the science of invasive species and the challenges of communicating about the issue, including how associated terminology can be problematic or even xenophobic. Participants can meet with other formal and informal educators to develop new approaches to presenting the topic, understanding the threat and formulating possible solutions. The demands of the STEELS standards will guide workshop discussions aimed at developing project-based learning techniques. Admission is free. Location: 1795 Rte. 381, Rector. For more information, call 724593-6105 or visit carnegiemnh.org.

Celebrating the Snow Moon

Visions Reiki and Soul Spa will host the Snow Moon Soul Fest in celebration of the awakening powers of the snow moon on February 24 with dozens of the best energy practitioners and vendors in our area to share their wisdom, brilliance and gifts. This year, the day is divided into two sessions to provide a better experience and more opportunities for everyone with break-out sessions, speakers and community. Participants can experience a free mini session with their favorite practitioner, ask questions from experienced energy healers, shop with vendors and enjoy a healthy, tasty treat. Last year this event sold out. Location: 206 Alexander Ave., Strabane. Get tickets at VisionsReikiAndSoulSpa.com/event/snow-moon-soul-fest. For more information, call 724-745-1785 or email Wendy@VisionsReikiAndSoulSpa.com. See ad, page 11.

Natural Awakenings 30th Anniversary

It was 30 years ago this month that Natural Awakenings was first launched in Naples, Florida. We offer a heartfelt thank you to the loyal readers that have come to know and love this media brand and allowed it to flourish. We are deeply grateful to the advertisers and community partners that promote green living, healthy people, healthy pets and a healthy planet with their products, services and information. Without them and the readers that support them, this magazine could not offer outstanding journalism and inspirational content each month without cost to the community. As has been the practice for the last 30 years, Natural Awakenings continues to adapt its concepts, content and communication to reflect the needs of our community without losing sight of our mission. This month’s new look is the first of several exciting enhancements that are coming in 2024. See the article and list of what’s new in 2024 on pages 22-23.

Graceful Aging Webcast Series

Join Natural Awakenings and KnoWEwell for an inspirational Graceful Aging webcast series, the first of which begins with Gladys McGarey, M.D., the Mother of Holistic Medicine, 103 years young and author of The Well-Lived Life: A 102-Year-Old Doctor’s Six Secrets to Health and HappiGladys McGarey, M.D. ness at Every Age.

Pittsburgh, PA

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Global Brief

Health Briefs

UPCYCLING PLASTICS INTO SOAP

The findings from a study published in the journal Sleep highlight that sleep regularity, defined as the day-to-day consistency of sleep-wake timing, is a powerful predictor of mortality risk. The Sleep Regularity Index (SRI) was calculated from over 10 million hours of data from 60,977 participants in the UK Biobank. The study found that a higher SRI was associated with a 20 to 57 percent lower risk of mortality, even after adjusting for various factors such as age, sex, ethnicity, lifestyle and health biomarkers. Sleep regularity was associated with lower risks of all-cause, cancer and cardiometabolic mortality across the top four SRI groups compared to the least regular group. Importantly, sleep regularity outperformed sleep duration as a predictor of mortality risk, indicating its potential as an important predictor of health and longevity. Further research is needed to establish causality and

Upcycling plastics into soap offers several benefits. Using plastic waste not only reduces the burden on landfills, but also minimizes the demand for virgin materials in soap manufacturing. Plus, economic analyses conducted by the researchers suggest that the high conversion rate makes the process economically viable. Natalia Klenova/Canva Pro

SLEEP REGULARITY FOR LONGER LIFE

Plastic waste has become a global environmental crisis, leading scientists to explore innovative methods for reusing and transforming it. A research study published in the journal Science provides evidence of the successful upcycling of polyethylene and polypropylene into a surfactant, the primary component of soap. The methods employed by the scientists led to a high conversion rate of 80 percent.

oap: Natalia Klenova

Bottles for recycling(opens in a new tab or window) View more by Image Source from Photo Images

Alexandr Screaghin/Canva Pro

explore the underlying mechanisms.

January 2024

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Inspiration

Educate. Connect. Thrive.

Letting the Seasons Enrich Us by Marlaina Donato

The soil of Mother Earth is made fertile only by the debris of seasons. There would be no life without nature’s perpetual act of letting go and the sacred and inevitable growth that comes from decay. As we age, like trees in winter, our energy travels deep down into our roots—our bones. Only then can we stand sovereign, a stable foundation for others. Only when we are full of seasons can we offer the sweetest fruit in the form of shared knowledge, skills and hard-earned wisdom. Most of all, we become living examples of the Chinese proverb: “To know the road ahead, ask those coming back.” Accepting the aging process can be challenging and sometimes frightening, but if we lean closer and listen to what the wisdom years have to offer, our journey can become more joyful. The stories of our seasons can be a wellspring bubbling to the surface in conversations, filling empty cups with empathy, hope and humor. We sit at a table called humanity. Let us create a feast of shared experience.

Here are a few ways to enjoy the riches of the journey: • Instead of giving a loved one a storebought gift to mark an important milestone, write a letter filled with practical and loving advice for the road ahead. • Mentor a younger person or peer. Teach them how to make bread, paint a canvas, start a garden, fix a sink or make a quilt. Pay your passions forward. • Visit a relative or a stranger at a retirement home and ask them to share their stories. Marlaina Donato is an author, wise-woman mentor and painter. Connect at Jaguar Flower.art.

Call today!

RoonzNL/pixabay.com RoonzNL/pixabay.com

or most of us, the first half of our lives is spent tilling the soil of our careers, nourishing family and investing in our dreams. Before we know it, time engraves its signature onto our skin and weaves strands of silver into our hair, and we are presented with the unexpected but inevitable question of what comes next.

724-271-8877 Visit

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January 2024

Green Living

Growing Young in Nature How Seniors Heal in the Great Outdoors by Kelcie Ottoes

pending time outdoors is a valuable pastime for individuals in their golden years. Besides being exceedingly pleasurable, communing with nature, breathing fresh air, feeling the warmth of the sun or hearing birdsong can markedly improve a person’s physical, mental and emotional well-being. For seniors, exposure to green and blue spaces inspires a more active lifestyle that is both spiritually and socially engaged, thereby offsetting the challenges of chronic illness, disability and isolation. Whether playing Scrabble under the shade of a tree, strolling along the banks of a lake with friends or planting flowers and herbs in a raised garden bed, adding that outdoor element to any activity is a win-win.

of clinical psychiatry at Columbia University. “Participating in outdoor activities such as walking, gardening or simply enjoying nature contributes to improved physical fitness.” Gardening improves physical strength, flexibility, and overall health and quality of life. Older adults that regularly take walks report less pain and sleep problems compared to adults that don’t get outside every day. Nature also promotes healthier blood pressure, higher energy levels, lower heart rate, reduced stress, less chronic pain and a reduction of illnesses such as diabetes, cardiovascular disease, cancer and respiratory issues.

MENTAL AND COGNITIVE IMPROVEMENTS

Nature offers mental and cognitive benefits to seniors. While simply viewing pictures of natural settings can reduce mental fatigue, a walk outside offers a greater positive impact. A University of Michigan study found that spending time outdoors can enhance memory and attention span by up to 20 percent. Forest bathing—a wilderness walk while engaging the senses—originated in Japan and has become increasingly popular with older populations. A study in Singapore found that seniors engaged in a horticulture program experienced improvements in sleep, cognitive function and psychological well-being, as well as a reduction in anxiety. Older populations that engage in more strenuous activities like walking, biking or running in natural settings have a lower risk of mental health issues. Green and blue spaces foster feelings of renewal, restoration and spiritual connection, while physical activity in such settings enhances

“Exposure to natural light fosters the synthesis of vitamin D, which is crucial for bone health and mood regulation,” says Dr. Ryan Sultán, an assistant professor

Pittsburgh, PA

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Nathan Bilow/ Canva Pro

PHYSICAL REWARDS

A vigorous workout outside is not necessary to derive benefits. Fresh air boosts the immune system by increasing white blood cell production. Merely living near trees can extend a person’s lifespan by up to 12 years, according to a Harvard University study of more than 100,000 women over an eight-year period. Another study of 350,000 people in Holland found that green spaces can improve overall health, reduce health complaints, lower the propensity for psychiatric illness and engender a general feeling of improved health.

mood, reduces depression risks, lowers stress and improves cognitive function.

EMOTIONAL AND SOCIAL BENEFITS

Loneliness and isolation greatly impact seniors, and social interactions outside can help alleviate some of this loneliness. Nature provides space for multi-generational social interaction and engagement, including planned activities with friends and family or impromptu gatherings with neighbors. Those with access to green space have a stronger sense of unity and belonging with their community. “Mindful walking is a simple way to get started building a relationship with the outdoors and is conducive to experiencing nature in a positive way while being present,” says John Dattilo, Ph.D., a professor in leisure studies at Pennsylvania State University. “To do this, we pay attention to the environment and notice things

through our senses. We focus on what we are grateful for, including our surroundings or other aspects of our life.”

helps us feel authentic. It’s not as much about recreational activity, and more about engagement.”

OVERCOMING BARRIERS TO OUTDOOR ENGAGEMENT

If seniors want to venture beyond their homes, choose accessible locations where there are paved paths, shelter and bathrooms. Come prepared for the activity. Dress comfortably, use mobility aids, apply sun protection and bring water and snacks. For those that are uncomfortable spending time in nature alone, invite others or join a senior-friendly program, class or event. If leaving the home or bed is no longer an option, give virtual reality a try, which has been shown to provide seniors with some of the benefits of the outdoors. There are many commercially available virtual reality applications such as Google Earth VR and Wander on Meta Quest.

The main barriers stopping seniors from getting outside are mobility limitations, accessibility issues and safety concerns. One study found reduced mobility was the primary factor limiting nature experiences for older populations. “If we have a fear of falling, then we reduce our movement. If we reduce our movement, then we are more likely to fall, and that spirals,” says Dattilo. Caretakers can help by encouraging seniors to pick the activities they want to do, without stifling their interests. “If people pursue activities they have interest in, they are much more likely to experience leisure,” says Dattilo. “And leisure gives us meaning and purpose in life. It also

Kelcie Ottoes is a writer for sustainable businesses and frequent contributor to Natural Awakenings.

January 2024

Conscious Eating

Thyroid-Friendly Eating How to Treat Hypothyroidism With Food by Veronica Hinke

According to the National Institutes of Health, nearly five in 100 Americans suffer from hypothyroidism, which occurs when the body does not produce adequate amounts of thyroid hormones. Common symptoms like weight gain, fatigue, inability to tolerate cold temperatures and hair loss should not be ignored. Diagnosis is aided by a blood test that measures levels of thyroid-stimulating hormones. While most cases of an underactive thyroid are mild or cause few obvious symptoms, the disease can become severe if it is left untreated.

“For women, an especially critical time to check thyroid health is during perimenopause years, when thyroid function can often waver, becoming underactive. Even if lab tests are normal, it is important to speak with a physician that understands the symptoms of hypothyroidism,” says Anna Cabeca, an obstetrician-gynecologist and women’s health expert in Brunswick, Georgia. “Most people can improve or reverse it radically. Diet is very powerful. Start with your shopping list and at the top write: Food is medicine.” Offering hope, Michigan-based obstetrician-gynecologist Tabatha Barber says, “It’s often about doing less, not more, to

“Only 10 percent of the population is aware of their thyroid problem and trying to manage it. Thyroid disease is a big thing. If people don’t know if they have it, they should be screened for it. If they have it, they should have hope,” says Alan Christianson, a naturopathic endocrinologist and author of The Thyroid Reset Diet: Reverse Hypothyroidism and Hashimoto’s Symptoms With a Proven IodineBalancing Plan. 12

Pittsburgh, PA

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help improve thyroid function. Don’t be afraid that this is something you have to live with forever.” As a teenager, Barber was diagnosed with Hashimoto’s disease, an autoimmune condition that affects the thyroid gland and often causes hypothyroidism. She has learned how to modify her diet for relief.

SKIP THE GLUTEN “Gluten is the main trigger that really seems to irritate the immune system,” says Barber. “A lot of people don’t realize that gluten is in some sauces, salad dressings, seasonings, medication fillers and more. It can be enough to keep the inflammation associated with hypothyroidism going.”

Minadezhda/ Canva Pro

haped like a butterfly, the thyroid gland in the neck plays a critical role in overall health, as it produces a series of hormones that regulate metabolism, brain development, bone maintenance, and heart, muscle and digestive functions. Thyroid health can be achieved by eating clean, unprocessed foods and maintaining appropriate levels of iodine.

Estefaniavizcaino/Canva Pro

MONITOR INGREDIENTS

BALANCE IODINE

“Iodine is the Goldilocks mineral,” says Christianson. “It’s important to not consume too much or too little. Those with thyroid disease usually get too much. When they do, it inflames and slows the thyroid.” In such cases, he recommends eating a wide range of unprocessed food and avoiding ingredients with the highest iodine content, such as fish and other seafood, iodized salt, seaweeds, grains and most dairy.

Barber prioritizes the elimination of artificial ingredients and additives, saying, “It’s about really getting back to basics, eating unprocessed meats, vegetables and some fruits.” She recommends consuming foods rich in zinc and selenium, such as shellfish, legumes, seeds, nuts and diary, as they send signals to the thyroid to produce the right hormone levels. Cabeca shaves selenium-rich Brazil nuts on soups or salads. “Keep them as a staple in the kitchen,” she advises, adding that balance is important when selecting zincand selenium-rich foods because some of them, like dairy, may also contain high levels of iodine.

EAT ANTI-INFLAMMATORY FOODS

Cabeca finds clever ways to sneak anti-inflammatory ingredients into her rec-

ipes. For her kafta kabobs, for example, she combines ground meat with finely chopped parsley, garlic, tomatoes or dried shiso leaves and tops them with cashew butter or tahini sauce. Similarly, she uses plenty of parsley in her tabouleh—a traditional Middle Eastern salad—and replaces the customary bulgur wheat with chopped Brussels sprouts or cauliflower. According to Northwestern Medicine, cauliflower can be part of a healthy thyroid diet, along with other cruciferous vegetables. “These are foods that I grew up on,” Cabeca says, noting that parsley is a natural diuretic that is also good for the thyroid. Veronica Hinke is a food historian and author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style; Titanic: The Oﬃcial Cookbook and Harry Potter: Afternoon Tea Magic. Learn more at FoodStringer.com.

January 2024

SALMON AND ROASTED VEGGIE SALAD

YIELD: 2 SERVINGS

1 carrot, peeled, sliced and quartered 2 cups cauliflower, cut into florets ½ cup broccoli, cut into florets 1 cup mushrooms, chopped 1 Tbsp coconut oil 1 tsp garlic powder 6 oz wild-caught salmon fillet 2 Tbsp extra-virgin olive oil 1 Tbsp lemon juice 1 tsp Dijon mustard 3 cups baby spinach 2 Tbsp pumpkin seeds Sea salt and black pepper, to taste Preheat the oven to 425º F. Line a baking sheet with parchment paper. Add the carrot, cauliflower, broccoli and mushrooms to the baking sheet. Drizzle with coconut oil and season with garlic powder, parsley and salt to taste. Bake for 15 minutes. Remove from the oven and add the salmon to the baking sheet. Season with salt and pepper to taste. Return to the oven and continue to bake for an additional 15 to 20 minutes or until the salmon is cooked through and the vegetables are tender.

YIELD: 4 TO 6 SERVINGS

8 medium or 4 large beets, peeled and cut into 1-inch wedges 3 garlic cloves, minced ⅓ cup unsalted pistachios 2 cups baby leaf spinach leaves ¼ cup rice wine vinegar 1 Tbsp extra-virgin olive oil Kosher salt and freshly ground black pepper, to taste Misting oil

Meanwhile, make the dressing by combining the olive oil, lemon juice and Dijon mustard into a small bowl. Whisk ingredients and season with salt and pepper to taste.

Preheat the oven to 350º F. In a medium bowl, toss the beets with the garlic and a mist of oil. Pour into a baking dish and lightly cover with foil. Bake for 30 minutes or until the beets are tender. Let sit for 15 minutes until cool.

Assemble the salad by dividing the spinach between bowls and topping with vegetable mix and salmon. Top with the pumpkin seeds and dressing.

In a salad bowl, combine the beets with the pistachios, spinach leaves, vinegar and olive oil. Salt and pepper to taste.

Recipe courtesy of Dr. Tabatha Barber. Photo by Morgan Chorak.

Recipe courtesy of Dr. Alan Christianson, NMD, from The Hormone Healing Cookbook.

Morgan Chorak

ROASTED BEET AND PISTACHIO SALAD

Pittsburgh, PA

Dr. Alan Christianson

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January 2024

Feature Story

Graceful Aging

Living Longer, Healthier and More Fulfilled

McGarey is a firm believer that forgiveness is essential to freeing up stuck energy. Life has to move, she says, and letting go of feelings that may be lingering in our subconscious allows us to move forward with grace. “If we hang on to the dark places in our lives, we will get stuck. Pay attention to your dreams, both during the day and night, because they hold the truth. We all came here for a reason and have our life’s purpose. If you find that, you will always be fulfilled and can embrace the aging process instead of fighting it,” she says.

by Carrie Jackson

theDR.com

gladysmcgarey.com

deepakchopra.com

From left, Tom O'Bryan, Gladys McGarey and Deepak Chopra

eople are living longer, and as we age, we increasingly become aware of a desire to remain healthy, vibrant and active for as long as possible. It’s about extending our health span as much as our lifespan. While genetics play a role in how we experience the aging process, advancements in science are helping us understand that how we manage our mindset, physical activity, stress levels and diet can have just as much of an impact. By redefining what it means to get older and finding deeper meaning, we can embrace aging with grace and gratitude, rather than resist it. Many factors are within our control, and it is possible to live a fulfilling and vibrant life well into our twilight years. At nearly 103 years young, Dr. Gladys McGarey wrote the book on graceful aging. As the author of The Well-Lived Life: A 102-Year-Old Doctor's Six Secrets to Health and Happiness at Every Age, she suggests that we reframe aging as an opportunity rather than a loss, thereby pioneering a new 16

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way of thinking about disease and health. “At 102, I’m losing my eyesight, but my insight has improved,” says the cofounder of the American Holistic Medical Association. “I have trouble reading but can listen to audiobooks and have deep conversations with people. If we look for illness and pain at the end of life, that’s what our bodies will show us. But if we reach for health, joy, laughter and other realities of true humanity, that’s what we will find.” McGarey asserts that our medical community is trained to eliminate pain and illness rather than learn from their messages. “If we can lean into what understanding a disease shows us, we can discover true wisdom,” she explains. “You can hold onto the pain, or you can hold onto what you learn from the pain. When my son was training to be an orthopedic surgeon, he confided that he was afraid to have people’s lives in his hands. I responded that if he thinks he’s the one who does the healing, he has a right to be scared. Doctors provide the technol-

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ogy to turn the healing over to the patient, and we have the core knowledge of what to do inside of us.”

Renowned alternative medicine advocate Deepak Chopra, M.D., is an author, speaker and founder of the Chopra Foundation, a nonprofit dedicated to research on well-being and humanitarianism. His latest book, Quantum Body: The New Science for Living a Longer, Healthier, More Vital Life, outlines how we can harness the power of the quantum body to significantly improve our physical and mental wellness, leading to a more fulfilling aging process. According to Chopra, our well-being depends entirely on the quantum ﬁeld, which exists on a subatomic level and is the infinite source of everyday reality that affects our thoughts, feelings, sensations and biological responses. “Your quantum body is the central hub for every process that requires intelligence, just as a power plant is the central hub for everything that requires electricity. The prospect of having your quantum body fail you is far more serious than any single symptom of disease and aging. Well-being is weakened whenever there is a failure of intelligence and is strengthened when intelligence ﬂows naturally,” he explains. Disease and aging are further downstream in the intelligence flow, Chopra notes, and when someone succumbs to a heart attack

One vital aspect of healthy aging that we can control is our approach to stress management, which Chopra says most people don’t take seriously enough. Stress can come from myriad sources, including family and social relationships; workplace stresses; a poor-quality diet; deficient sleeping habits; lack of exercise and downtime; and constant distractions from texting, video games and around-the-clock news reports. That is why it is more important than ever to develop tools for self-care. “The frenetic pace of modern life has overwhelmed the autonomic nervous system, which is responsible for all the processes, from heartbeat to respiration and digestion, that run independently of your conscious actions,” Chopra advises. “Medical research validates how essential stress management is, but what needs to change are socially ingrained attitudes that persuade us to tolerate stress beyond what our bodies and psyches are designed for.” Chopra encourages prioritizing deep sleep, tuning into breath and awareness, and mindful exercises to return to our zero point—a state of rest from which activity springs. “Your awareness experiences the zero point as silent, calm, alert and pregnant with boundless possibilities, where you have access to your next thought,” he explains. Embracing instead of resisting our quantum body further helps the energy flow. “The most natural way to live is in your dharma, or your truth,” Chopra says. “The greatest

gift of self-awareness is that you can prove this to yourself every day by living with love, truth, beauty and bliss as your goal. Ultimate well-being requires no less, and living from your source reveals that the inﬁnite is personal and within reach. Physical well-being exists if you are able to live a long life in good health; mental well-being exists if you retain clear, sharp thinking; psychological well-being exists if you are free of anxiety and depression; and spiritual well-being exists if your life has higher purpose and meaning.” With more than 40 years of experience as a functional medicine doctor, Tom O’Bryan, DC, DACBN, CIFM, is an internationally recognized speaker and writer on chronic disease and metabolic disorders. He defines graceful aging as a state of full body function, without limitations and with rational expectations for what the body can do. O’Bryan points to the so-called Blue Zones, with an extraordinarily high percentage of people living into their 90s and above, as examples of those gracefully aging. “The lifestyle of people living in these areas includes daily rituals that reduce stress and reverse the inflammation associated with stress. As a result, they are able to live long, fruitful, happy lives as contributing and engaged members of society,” he notes. O’Bryan believes that the greatest contribution to living a vital life is identifying and reducing the triggers of inflammation in our bodies, which can largely be accomplished with lifestyle modifications. “According to the U.S. Centers for Disease Control and Prevention, 14 of the top 15 causes of death are related to chronic inflammatory diseases. Many people address inflammation with medication, but they don’t realize that food is the best medicine,” he explains. “With diet being the largest source of inflammation activation in the body, it’s important to question what’s on the end of our fork and nourish the body with an anti-inflammatory diet, including berries, leafy greens, garlic, curcumin and plenty of pure water. Your body always wants to be healthier, and

if we identify and reduce our exposure to the triggers of inflammation, the inflammation calms down.” Reducing inflammation also allows the central nervous system to settle into rest-anddigest mode, which can help the body age more gracefully. “Inflammation is the immune system’s response to harmful stimuli,” O’Bryan says. “An activated immune system is a life-saving, non-negotiable state that sets our sympathetic nervous system into fightor-flight mode. When we are stressed or fighting for our lives, our heart rate is fast; our breathing is short, sharp and shallow; and our muscles are tight and ready for action. When inflammation decreases, our bodies are able to calm down and activate the parasympathetic nervous system. In that very relaxed state, your heart rate is slow; your breath is deep; your muscles are relaxed; and your brain is open, expansive and daydreaming of new possibilities in life. That’s when healing and regeneration occurs.” Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com.

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or cancer, intelligence has failed in either the cardiovascular system or a single malignant cell. “Instead of being anxious about cells, tissues, organs and systems, which aren’t under your control, you can live from the source where all controls are overseen by your quantum body. Here, all information is perfect, the ﬂow of intelligence is never wrong or distorted, and the creative possibilities for the future are boundless,” Chopra contends.

Tom O'Bryan at age 70 with his 2-year-old son

January 2024

Healing Ways

Individualized Alzheimer’s Treatments A New Frontier in Disease Reversal by Dana Thacker, BSN, RN

for a decade without recognition, resulting in delayed diagnosis and treatment. Protein buildup forces healthy neurons to stop functioning and sever connections, which likely provokes brain cell death and shrinkage.

Photoboy/Canva Pro

BREAKTHROUGH IN TREATMENT

ccording to the Alzheimer’s Association, more than 6 million Americans suffer from Alzheimer’s disease, and the numbers are expected to rise to nearly 13 million by 2050. In addition to the loss of cherished memories, more than 11 million unpaid caregivers provide an estimated 18 billion hours of care for Alzheimer’s and dementia patients annually. Given the costs and burdens of the disease, many people wonder whether Alzheimer’s is reversible. Recent discoveries indicate that may be possible.

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MECHANISMS OF ALZHEIMER’S

The U.S. Centers for Disease Control and Prevention describe Alzheimer’s disease as a neurodegenerative condition that results in cognitive decline, memory loss and deficits in language and behavior. It is the seventh leading cause of death in the United States and the most common reason for dementia in older adults. During the early stages of the disease, neurons within the brain become damaged without apparent symptoms. This destruction can occur

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Research published in the Journal of Alzheimer’s Disease offers new hope for patients. Twenty-five participants with pre-Alzheimer’s or early-stage dementia were evaluated to identify potential contributors to cognitive decline using brain magnetic resonance imaging (MRI), genetic testing and other biomarkers. The scientists then designed an individualized, precision medical protocol for each patient. Cognitive testing after the nine-month treatments showed that 84 percent of the participants not only maintained neurological function, but also improved cognition. A follow-up MRI also showed an increase in gray matter volume. The researchers noted in their report that a larger, controlled trial is warranted. “Dementia is not a death sentence,” states Kat Toups, a functional medicine psychiatrist and co-contributor to the precision treatment research. In her own practice, she embraces a patient-centric, multimodal approach to treating Alzheimer’s that focuses on three components—infection, inflammation and immunity. By reducing

inflammation and treating infections, she asserts, the body is ready to receive immune-building therapies.

ANSWERING THE SKEPTICS

“Mainstream medicine has been going about [Alzheimer’s treatment] the wrong way. I was taught to make a diagnosis, then write a prescription for something that doesn’t work,” says Dr. Dale Bredesen, a co-contributor to the aforementioned study. Recent trials have suggested that current pharmaceutical treatments for Alzheimer’s, such as Donanemab, merely slow the rate of disease progression, rather than reverse its effects. With his personalized, precision-medicine approach, Bredesen aims to do better. He equates Alzheimer’s to COVID-19, noting, “When the pandemic hit, nations entered protection mode. Economies suffered and went into a re-

cession. In the same way, receptors within our brain can also go into a recession or protection mode. However, when these same receptors receive adequate resources, they continue to grow and make connections. Neurons shift from protection mode to connection mode, reversing the effects of Alzheimer’s.”

THE BREDESEN PROTOCOL

Based on his research, Bredesen asserts that Alzheimer’s is the result of an imbalance in the brain’s neuroplasticity signaling. He has identified 36 factors that can trigger downsizing in the brain, including metabolic derangement, poor nutrient status, lack of trophic support [chemical signaling] and exposure to viruses. The Bredesen Protocol is designed to change a patient’s biochemistry to correct those imbalances by addressing patient-specific triggers. Apollo Health, where Bredesen is chief science officer, has developed a soft-

ware algorithm that uses patient data from medical questionnaires, laboratory testing and cognitive assessments to offer an analysis of the patient’s cognitive risk factors and a personalized treatment plan designed to prevent and reverse cognitive decline. The patient works with practitioners and coaches trained in the protocol to implement the treatment plan, which covers seven areas: nutrition, exercise, sleep, stress, brain stimulation, detoxification and supplements. The individualized nature of Bredesen’s Protocol is foundational to the program’s success. To learn more or to find a practitioner or coach trained in the Bredesen Protocol visit ApolloHealthCo.com/bredesen-protocol. Dana Thacker is a registered nurse with a passion for cures over treatments and naturopathy over pharmaceuticals.

January 2024

Preventing Falls in Advanced Age

SilviaJansen/ Canva Pro

Fit Body

Essential Tips for a Life in Balance

by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)

ccording to the U.S. Centers for Disease Control and Prevention, one out of every four adults aged 65 and older report trips and falls each year, and 9 million of those falls result in an injury. These sobering statistics highlight the importance of learning how to prevent such mishaps. Here are five easy-to-follow tips. • Create a Safe Living Environment: Decluttering walkways, securing loose rugs and keeping spaces clear can reduce the chances of tripping and falling. • Light Spaces: Low-light conditions can be a major culprit in falls. Install bright lights and nightlights in essential areas like staircases and corridors to prevent missteps. • Equip the Home With Assistive Tools: For added safety, especially in potential-

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ly slippery places like bathrooms, install handrails, grab bars and non-slip mats. • Make Smart Footwear Choices: Opt for shoes that fit snugly, offer good grip and are comfortable. It is best to avoid high heels or any footwear with slippery soles. Commit to Regular Exercise: Focusing on exercises that enhance strength, balance and flexibility can significantly lower the risk of falls. Whether it's yoga, walking or tailored balance exercises, staying active is key.

IMPORTANCE OF EXERCISE IN PREVENTING FALLS

Physical activity isn't just about staying fit or losing weight. “Exercise plays a big role in fall prevention,” says Debra Atkinson, certified strength and conditioning specialist and host of the Flipping 50 podcast. “Exercise

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goes far beyond strength, though. In fact, studies have shown just getting stronger doesn’t always lend itself to better balance.” For older adults, a combination of regular exercise and balance training can play a pivotal role in preventing falls. Here's why: • Strengthening Muscle Tone: Regular exercise helps to build and maintain muscle tone, which is crucial for everyday movements. Stronger muscles support the joints, making it easier to get up from a chair, climb stairs or recover quickly when starting to fall. • Improving Balance: Balance exercises, such as tai chi and certain yoga poses, train the body to control and distribute weight in a centered manner. With better balance, the chances of stumbling or tipping are substantially reduced.

• Enhancing Flexibility: Flexibility exercises can improve the range of motion in joints, resulting in smoother, more fluid movements, which can help prevent missteps and sudden falls. • Building Bone Density: Weight-bearing exercises like walking or resistance training can strengthen bones, reducing the risk of fractures in the event of a fall. • Boosting Confidence: Regular exercise can instill a sense of physical confidence. When individuals feel physically strong and agile, they're less likely to be overly cautious or afraid of falling. This can lead to a more active lifestyle, further reinforcing physical strength and balance.

EXERCISING TIPS

Exercise for fall prevention focuses on consistency and the right activities, not just intensity. Here’s a concise guide: • Start Gradually: Begin with gentle activities like walking and stretch-

ing. As stamina is gained, increase the intensity. • Strength Training: Use resistance bands or body weight. Emphasize leg and core exercises, such as squats and leg lifts, to enhance stability. “Increase intensity by closing your eyes, then moving your head left to right during single-leg lift variations,” recommends personal trainer Scott Elliott, of Del Mar, California. • Balance Exercises: Enhance balance with activities like standing on one foot, walking heel-to-toe or standing up without hand support. Atkinson recommends disruption practice during balance exercises. “Have someone gently come up and push a bit on your shoulder, hip or leg. You will have to react and respond just as you would if you were righting a fall. Do it on both sides.”

• Flexibility Workouts: Opt for yoga or tai chi, both of which boost flexibility and coordination. • Join Group Classes: Consider activities that offer physical and social benefits, such as Pilates. Elliot encourages older adults to try dancing or boxing. “The art of coordinating left foot, right foot not only moves your joints but also exercises the brain. Mind-to-muscle is a necessary component to building strength, awareness and balance.” • Safety First: Exercise in a hazard-free space. If unfamiliar with equipment or exercises, seek guidance. • Set Goals: Stay motivated with achievable targets, whether walking longer distances or mastering new exercises. David J. Sautter is a certified trainer, fitness-nutrition specialist and health and fitness writer.

January 2024

30th Anniversary by Kimberly Whittle Humans are social creatures by nature, and leaning into community is key to a long and healthy life. Look no further than the five so-called Blue Zones in places around the planet where people regularly live to be 100 years old. While eating nutritious food and exercising regularly are important aspects to a healthy lifestyle, Dan Buettner, a Blue Zones expert, believes part of the secret to a long and healthy life is finding purpose and doing it with help from a meaningful community. Buettner’s observations are supported by research. An article published in the American Journal of Lifestyle Medicine summarized the significant evidence that connection to a community helps people physically and mentally with improvements in weight control, blood sugar levels, cancer survival, cardiovascular health and overall mental health, as well as a notable mitigation of depression and posttraumatic stress disorder symptoms. In a Brigham Young University meta-analysis of 148 studies to determine the effect of social relationships on the risk of mortality, researchers reported that social connections with friends, family, neighbors or colleagues improved the odds of living longer by 50 percent. A Nexus for Consciousness, Healing and Hope Natural Awakenings, a pioneering magazine founded to educate and connect communities for healthy living on a healthy planet, is celebrating its 30th anniversary. In this digital era, Natural Awakenings continues to stand at the vanguard along with its parent company, KnoWEwell, and its Regenerative Whole Health Hub (Hub). The one-of-its-kind Hub uniquely builds communities, enables trusted connections to people and businesses, provides evidence-based resources, as well as local provider and thought-leader education and healing programs. As global stressors continue to arise, now more than ever, it’s important to us at Natural Awakenings Publishing Corporation and KnoWEwell to expand our community’s impact to inspire, empower and connect our ecosystem locally, nationally and globally. We will be bringing our readers immersive engagement and learning opportunities, and amplifying our local businesses through multimedia publishing and business services in our local Natural Awakenings online communities, as well as within KnoWEwell’s Regenerative Whole Health Hub. As we enter our fourth decade, our print magazine will continue to grow while we embrace the everexpanding new era of digital enlightenment. We intend to continue to be a beacon of hope and a connector for safe, trusted connections to real people, authentic experts, education, and our natural, integrative and whole-health communities. We are creating new opportunities for our readers to learn from and engage with local business owners, as well as national and global experts through the Hub by:

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30th Anniversary Bringing articles to life and expanding services to local business owners to help them share their unique qualities, expertise and stories in online inspirational and educational webcasts and videos Engaging online community book discussions with luminaries such as Deepak Chopra (see ChopraQuantumBodyDiscussion.KnoWEwell.com) Providing access to immersive learning directories and 200-plus topic-specific communities Helping people find their best-matched providers, community members, businesses and locally grown foods based on their needs, values and preferences Saving members money with discounts on organic foods, courses, healing programs, products and services We promise to remain steadfast in our commitment to high-quality, evidence-based journalism to help our readers stay current and make informed decisions for sustainable, regenerative healthy living. Beginning this month and throughout our 30th year, we invite our readers and business owners to check out what’s new in our print magazines and online. We hope everyone loves our fresh new magazine design this month. We invite all to engage and connect with like-minded communities, submit feedback for a chance to be included in the new, “Members Comments” department of our magazine, and share your favorite businesses to help us continue to build trusted resources locally and globally. Together, we will be the change we seek in the world to build regenerative communities one at a time to achieve WELLthier Living: Happy. Healthy. Abundant. Purpose-Filled, People and Planet. Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C., and the CEO of Natural Awakenings Publishing Corporation. Learn more about her personal journey and purpose at KnoWEwell.com/written-content/steppingstones-WELLthier-living. What’s New and Coming in 2024 at Natural Awakenings Sign up today to be the first to know what’s coming and what’s new: • Expansion online to all 50 U.S. states with interactive digital magazines • New fresh look for our print magazine, websites and online communities • Share your feedback and new Member Comments department • Artist cover submissions • Reader and business-owner surveys • National book discussion communities with luminaries such as Deepak Chopra • New rotating departments and exclusive online articles • Inspirational local and global provider and business-owner spotlight webcasts • 100-plus (and growing) whole-health educational webcasts both live and on-demand • Giveaways and exclusive members-only discounts on programs and organic foods • Late night show with Dr. Reef Karim • Join our online community to receive Natural Awakenings’ 30th anniversary cookbook. • Love us! Own Your Own franchise! Learn more at Corp.NaturalAwakenings.com. January 2024

Natural Pet

Rewards of Animal Ownership How Pets Enhance Human Well-Being by Karen Shaw Becker, DVM

impact in enhancing mental faculties and mitigating cognitive decline. That is great news for the 86.9 million U.S. households that own a pet.

COGNITIVE IMPROVEMENTS

A population-based study published in the Journal of Aging and Health examined the association between pet ownership and cognitive health in older adults. It evaluated the

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hen stress and cognitive decline are prevalent concerns, the role of companion animals in promoting human cognitive health has gained significant attention. Pet parents know that having a furry family member at home can enhance life in countless ways emotionally, mentally, spiritually and physically. Numerous studies reinforce the idea that having a dog, cat or other animal companion can have a positive

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cognitive skills of 1,369 Medicare recipients over a six-year period, of which 53 percent were pet owners and 32 percent were pet owners for five or more years. The results showed that cognitive scores decreased at a slower rate in pet owners, and especially among long-term pet owners. The study suggests that the presence of a companion animal can contribute to cognitive stimulation and improved mental faculties.

FINDING PURPOSE

Conventional wisdom would have us believe that human well-being is the result of happiness and the absence of physical and mental illness. However, an article published in the journal Health and Quality of Life Outcomes analyzed data from 21 countries and suggests that well-being is the result of several factors, including having a sense of purpose in life. A different study on pet ownership and brain health noted that pets give their owners reason to live. Pets have the potential to increase feelings of social support, give owners a sense of meaning and improve their lifestyles by adding structure to daily routines.

MENTAL AND PHYSICAL HEALTH BENEFITS

Pet ownership is associated with reduced levels of depression, anxiety and stress. In a study published in BMC Psychiatry, domesticated animals were found to help individuals with mental health conditions. One participant in the study described the

emotional and coping support from their pet, “She’s always there for me in a regular way of managing my stress. I tell her about my days; she snuggles, cuddles and sleeps with me.”

lar walks. There are significant differences in how much and what kind of exercise each dog breed needs.

Pet parents benefit by maintaining physical function and leisure time physical activity as they age, according to a study in Innovation in Aging that measured the physical function of 637 generally healthy people over 10 to 13 years and found physical decline was slower among pet owners. In turn, this improved physical activity benefits psychological health, so walking the dog has multiple benefits.

To harness the benefits of companion animals for cognitive and physical health, certain lifestyle and other considerations should be taken into account, such as travel frequency, homeowner association restrictions and the cost of pet ownership. Owning a pet is a long-term responsibility that should not be taken lightly.

Before getting a pet to improve mental health through exercise, ensure those exercise goals are in alignment with the needs of a prospective animal companion. This is especially true with dogs that require regu-

MAKING THE MOST OF PET COMPANIONSHIP

It is essential to ensure a safe and suitable environment for both the individual and the pet. Adequate space, a balanced diet, regular veterinary care and ample opportunities for exercise and mental stimulation are crucial for maintaining the well-being of the pet and owner.

Regular interactions and activities with a pet are key. Engaging in mentally stimulating exercises, such as puzzle toys or training sessions, can provide cognitive enrichment for both the pet and the owner, creating opportunities for bonding and mutual cognitive stimulation. It is also important to note that while pet ownership can have positive psychological benefits, it should not be viewed as an alternative to necessary clinical treatments that address specific mental health conditions. A more integrative approach to treatment that includes pet ownership may be the most effective and rewarding of all. Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. Learn more at DrKarenBecker.com.

January 2024

Healthy Kids

Kidfluencers Using Social Media for Positive Change by Megy Karydes

REACHING THE READING MASSES

When eighth-graders Kyra and Phallon Pierce noticed a racially insensitive book and zero multi-cultural authors on an assigned reading list, the Chicagoland-based identical twins decided to take action. They launched Positive Change Charities, a nonprofit that awards book grants to promote diverse authors to kids in need and underfunded K-12 libraries across Illinois. “We’ve given out about 4,000 books, and I’m really excited about that because we go to the schools and personally get to give those books out,” Kyra says. The twins are competitive dancers and use social media to promote their performances, and they employ those same venues to get the word out about their book-focused work. On Instagram, for example, the Pierce girls encourage Illinois kids to check out their curated reading list, apply for a grant or push for state legislation that compels the inclusion of diverse authors in K-12 curriculums. “I feel like [social media] is a really good tool to use, because it allows you to get to a wide variety of people,” Phallon 26

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notes. “It hits adults; it hits teenagers; it hits anybody. It allows you to really push your message out there.”

Erin Daniels

ocial media has made it easier than ever to share ideas, and today’s generation of digital natives are adept at using it. With one video post, they can reach thousands in minutes. Welcome to the world of “kidfluencers”: young people with throngs of online followers that use their platforms to sway their peers (and adults, too). Aged 16 or younger, these engaged leaders know the insand-outs of the latest technology and understand that there is power in becoming more than just a passive viewer. While some use social media outlets to earn sponsorships or market products, others leverage their online brands to inspire agents of change and make a positive difference in the world.

MOBILIZING COMMUNITY CLEANUPS

Known as The Conservation Kid, Cash Daniels is a 14-year-old influencer from Chattanooga who uses Instagram to promote Tennessee River preservation efforts. Since he began this work at age 7, he has helped recycle 2,000 miles of fishing line and remove more than 30,000 pounds of trash and two tons of aluminum cans from area waterways. He leads community cleanups and often speaks directly to children at school functions. “Kids may be a small part of the population, but we're 100 percent of the future,” Daniels asserts. “And if somebody says you can't do it, get out there and prove them wrong.” Instagram is his preferred outlet because that’s where he feels he can reach the most people in the limited time he can commit to online endeavors. In addition to leveraging social media to inspire others, he has met some of his best friends online, as well as people wanting to collaborate with him to amplify his message.

PROTECTING YOUNG INFLUENCERS

Cash Daniels speaks to his peers about waterway preservation.

strike the right work-life balance. “How many hours a day would we allow our kids to work, even if it's something that they wanted to do?” she asks. Arroll highlights the complexities that parents must navigate when a child starts to earn money or products in exchange for social media influence. Those likes, shares and other types of engagement, she says, trigger the reward center in human brains, and that can lead to addictive-like behavior. Recognizing the dangers, the parents of both the Pierce twins and Daniels limit their kids’ social media use and monitor posts so that they can address any worrisome events or behaviors before they get out of control.

INSPIRING NEW KIDFLUENCERS

While influencers like the Pierce twins and Daniels work hard to promote positive messages online, they are not immune to the more negative realities of being in the spotlight. If their interests or values don’t align with abusive keyboard warriors, these well-meaning kids may be subjected to trolling, online bullying and hate speech.

When the Pierce twins visit schools, their audiences are comprised of kids just like them. “There’s no difference between us; we're all the same,” says Phallon, and Kyra chimes in that this commonality can be inspiring. Daniels believes that when kids see him in action on social media, they are motivated to act, as well. He is a role model—opening new possibilities for future kidfluencers.

Dr. Meg Arroll, a psychologist and author of Tiny Traumas: When You Don't Know What's Wrong, but Nothing Feels Quite Right, believes that online influencing is a form of work and families should try to

Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress: Scientifically Proven Ways to Relieve Anxiety and Boost Your Mental Health Using Your Five Senses.

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Calendar of Events

FRIDAY, JANUARY 5

pregnancy, postpartum, and beyond. Leave feeling empowered and equipped to navigate from a position of whole health. Chiropractors; doulas versed in birth, postpartum, and fertility; Pelvic Floor physical therapists; lactation consultants, and more. Reserve your spot at this $Free event: Eventbrite.com/e/Expecting-BetterTickets-776666930697. The Space GBG, Old Route 30, Greensburg. 412-613-2266.

Kitty Bingo – 7:30-9pm. Fridays. Hosted by Kitty Queen Cat Rescue. All proceeds support the cat shelter. Tickets $25 at Eventbrite.com/e/706706436977. Kitty Queen Cat Rescue, 4552 McKnight Rd Suite 400. KittyQueenCatRescue@gmail.com.

SUNDAY, JANUARY 7 Intro to Yoga – Six-Part Series: New Year Renewed YOU! – 2:30-4:15pm Sundays from 7 Jan-11 Feb. Hosted by OMBody. Build experience and confidence in the fundamentals of Yoga practice and philosophy over this 6-week course. Includes props, takehome materials and recorded practice, plus 10% off a 4-session private lesson package. Tickets $119 at Schedulicity.com/Scheduling/ LBLZ9R/Workshops. OMBody, 90 West Main St, Uniontown, PA. 724-320-9386.

MONDAY, JANUARY 8 College Financial Aid Nite – 6-7:30pm. Online. Hosted by Peters Township Public Library. Johathan Warner, Higher Education Access Partner with Pennsylvania Higher Education Assistance Agency, will discuss Determining Affordability; Applying for Financial Aid; Scholarships; Financial Aid Programs; What Happens after the FAFSA is filed. MUST register at PTLIB.org/College2024 for access code. Peters Township Public Library, 616 E McMurray Rd, McMurray. 724-941-9430.

TUESDAY, JANUARY 9 Guided Meditation and Energy Healing in the Salt Cave – 6-7pm. Hosted by Salt of the Earth. Recline in an anti-gravity chair amidst soft music, trickling water, and detoxifying Himalayan salt air during guided meditation to surrender stress and worries. Tickets $55 at Clients. MindBodyOnline.com/Classic/WS. 504 Valley Brook Rd, McMurray. 724-260-0472. Girl from the North Country – 7:30-10pm. 9-14 Jan, various times. Hosted by The Pittsburgh Cultural Trust. Tony Award-winning orchestration of legendary Bob Dylan songs set in 1934 Deluth, Minnesota where a group of wayward travelers meet in a guesthouse filled with music, life, and hope. Tickets $35-$115 at Trustarts.org/Production/86816. Benedum Center for the Performing Arts, 237 7th St. 412-456-6666.

WEDNESDAY, JANUARY 10 Inner Rituals – Using Nada/Sound Yoga Practices to Access Your Inner Soul Scape – 7:30-9pm. Hosted by Rooted in Sound. Fourpart series exploring the enchanting realms of Himalayan Singing Bowls, mystical Gong, the power of Voice, and other instruments that guide you to inner harmony and selfdiscovery. Tickets $35/session, $125/series at RootedInSound.com/Event-Calendar/ Nada-Yoga-Bowls. Rooted in Sound, 209 Commercial Ave. 412-609-8999.

MONDAY, JANUARY 15

THURSDAY, JANUARY 11 Discover Your Five Elements Personality Type – 7-8:30pm. Online event hosted by OMA Center for Mind, Body, and Spirit. In Chinese Medicine the Five Elements represent the five energies: Water, Wood, Fire, Earth, and Metal. Explore your personality archetype using the Eden Method, and learn to gain emotional balance throughout the New Year. Tickets $20.45 (including fees) at OmaPittsburgh.org/Event/DiscoverYour-Five-Elements-Personality-Type. Oma Pittsburgh, 412-600-4886.

SATURDAY, JANUARY 13 Making Herbal Honeys – 1-2:30pm. Hosted by Grow Pittsburgh. Learn the proper techniques and appropriate herbs to infuse into honey to take in the powerful medicine of herbs in a gentle way. Participants take home a jar of infused honey. $20 at Eventbrite.com/e/Making-Herbal-HoneysTickets-759693923977. Held at Garden Dreams, 806 Holland Ave. Grow Pittsburgh, 412-362-4769.

SUNDAY, JANUARY 14 Intro to Woodworking – create a Breadboard – 9am-3pm. Hosted by HackPittsburgh. 13+. Minors must be accompanied. Learn basic concepts and safe use of shop equipment and create a custom breadboard from locally sourced hardwoods. Includes 30-day HackPGH membership with access to the entire shop, 3D printers, laser cutters, etc. All material and lunch provided. $150. Info at HackPGH.org. Blanket-making for the Homeless in Pittsburgh – 10am-1pm. Hosted by Himalayan Foundation-USA. Join Senior Support Group members of the Mt. Lebanon United Lutheran Church in making blankets. 975 Washington Rd, Mt. Lebanon. 412-563-0300. Expecting Better – 1-4pm. Hosted by The Space GBG. A community-building educational and inspirational experience. Expert advice on all things pre-pregnancy,

MLK Day Open House – Noon-3pm. Hosted by The Citizen Science Lab. Celebrate the legacy of Dr Martin Luther King Jr by exploring the cutting-edge lab and doing hands-on science. Print a miniature MLK statue on a 3D printer as a keepsake. Tickets $FREE Care.com/Connect/TheCitizenScienceLab/ Activities/3040999-mlk-day-open-house. The Citizen Science Lab, 1699 Washington Rd, Suite 200. 814-830-3100.

TUESDAY, JANUARY 16 Intro to Gardening: Starting Your Garden – 5:30-7pm. Hosted by Grow Pittsburgh. Intro level garden basics workshop. Learn the basic needs of plants, how to choose a garden location, when and how to plant them, and different types of plants you can grow. Tickets $5 at Eventbrite.com/e/ Intro-To-Gardening-Starting-Your-GardenTickets-759715127397. Held at Garden Dreams, 806 Holland Ave. Grow Pittsburgh, 412-362-4769.

WEDNESDAY, JANUARY 17 Crystal Bowl Sound Bath – 6-7pm and 7:158:15pm. Two sessions 3rd Wed thru March. Hosted by Salt of the Earth. Dissolve anxiety and stress in a world of pure vibration in the peaceful salt cave. Tickets $55 at Clients. MindBodyOnline.com/Classic/WS. 504 Valley Brook Rd, McMurray. 724-260-0472. Pittsburgh Medium + Love is in the Stars – 6:30-9:30pm. Hosted by Painting with a Twist (Pittsburgh – South Side). Paint a Beachfront scene before a group reading with Rev. Marjorie Rivera, the Pittsburgh Medium as she brings messages and connections of love and hope from family and friends in spirit. Age 15+. Tickets $54/canvas, $62/wood plank at PaintingWithATwist.com/Studio/ Pittsburgh-South-Side/Event/3567895. Painting with a Twist, 2603 E Carson St. 412488-7928.

SUNDAY, JANUARY 21 Urban Art Orchestra tribute to J Dilla, feat. Slum Village; Jessica Care Moore – 7pm. Hosted by August Wilson African American Cultural Center. A tribute to the late J Dilla, one of the most influential producers and musicians in Hip-Hop history. Tickets $45 at AWC.CulturalDistrict.org/Production/92416/ Performance/92421/seat_selection?fbclid. August Wilson African American Cultural Center, 980 Liberty Ave. 412-339-1011.

January 2024

TUESDAY, JANUARY 30 Open House – Pittsburgh School of Massage Therapy – 6:30-8:30pm. Hosted by Pittsburgh School of Massage Therapy (PSMT). Learn about the 11-month diploma program. Meets PA, OH, and WV licensure requirements. Tour the campus and learn how financial aid and career services teams can help launch your career. Registration at MassageschoolPittsburgh.edu/OpenHouse-Registration. PSMT, 3600 Laketon Rd. Info at PSMT.edu/map.

My Fair Lady – Various times, 30 Jan – 4 Feb. Hosted by The Pittsburgh Cultural Trust. “Every so often a revival comes along that reminds you how indispensable great theater can be” (NY1). My Fair Lady tells the story of Eliza Doolittle and Henry Higgens, a linguistics professor who is determined to transform Eliza into a ‘proper lady’. Tickets $38.00 - $125.00 at TrustArts.org/ Pro duc ti on/8 6 8 17/Lis t _ Per formances . Benedum Center, 7th St and Penn Ave. 412456-4800.

Ongoing Events writers invited to read their work, workshop their shared submissions, and experiment together in invented group exercises. Open and inclusive respectful forum. Drop-ins welcome. $5 suggested donation. 214 N Lexington Ave. 412-225-9269.

FRIDAY, JANUARY 26 Snowed in at the Citizen Science Lab – 6-8pm, hosted by The Citizen Science Lab. Engage in winter-themed experiments on a frosty adventure for young scientists. Tickets $10/child, $5/adult at Care.com/Connect/ TheCitizenScienceLab/Activities/3041055Snowed-In-At-The-Citizen-Science-Lab. Children must be accompanied. The Citizen Science Lab, 1699 Washington Rd, Suite 200. 814-830-3100.

SATURDAY, JANUARY 27 National Seed Swap Day – 10am-1pm. Hosted by Allegheny Land Trust (ALT). Penn State Extension Master Gardeners of Washington County and ALT are holding a seed swapping soiree at the Frank Sarris Public Library. Winter sowing demonstration at 11am. No seeds to share? No worries – there will be plenty of seeds, and you can bring anything to related to gardening to swap: pots, books, tools, etc. Register at AlleghenyLandTrust. NetworkForGo od.com/Event s/62 308 National-Seed-Swap-Day. Frank Sarris Public Library, 10 Murdock St, Cannonsburg. 724-745-1308. Renter Rights Workshop – Noon2pm. Hosted by Focus on Renewal – Community Resource Center. Learn to protect your rights as a renter at this inperson or Zoom Renter Rights Workshop. Lease agreements, security deposits, maintenance responsibilities, eviction processes, and more. $Free. Register and find Zoom link at Eventbrite.com/e/RenterRights-Workshop-Zoom-Link-in-DetailsTickets-754010805617. Held at Focus On Renewal – Community Resource Center, 500 Chartiers Ave, McKees Rocks. Elderberry Syrup – 1-2:30pm. Hosted by Grow Pittsburgh. Elder is an incredible herbal ally native and abundant to our region. Learn the basics of herbal syrup making and additional herbs and spices to make a super-powered health tonic. $20 at Eventbrite/e/ElderberrySyrup-Tickets-759788005377. Held at Garden Dreams, 806 Holland Ave. Grow Pittsburgh, 412-362-4769.

Pittsburgh, PA

Monday Sunday Hatha/Tantra Yoga with Lesley Eckenrode – 11am-12:15pm. Hosted by Visions Reiki and Soul Spa. Advanced class with challenging pace for those with prior yoga experience. $15. Register at VisionsReikiAndSoulSpa. com/yoga. Online or In Studio – Free Guided Meditation with Frank – 11:15-11:45am. Hosted by Sterling Yoga. To encourage quieting the mind. Practice, practice, practice. Sign up/sign in at SterlingYoga.PunchPass. com/Classes/12448642. Sterling Yoga, 393 Vanadium Road, Suite 201. 412-260-0533. Art as Therapy – 1-3pm. 2nd and 4th Sunday. Hosted by Atithi Studios. Unlock the therapeutic potential of artmaking. All disciplines and levels. Pay what you can to keep this program going. Registration required: AtithStudios.com/programs. 412-301-5374. The Writer’s Club – 1-3pm. 1st and 3rd Sunday. Hosted by Atithi Studios. All experience levels. Explore writing through discussions, feedback circles, prompts, and creative exercises. Pay what you can to keep this program going. Registration: AtithStudios. com/programs. Sunday’s Restorative Rejuvenation – 5-6:30pm. 3rd Sun. Hosted by Morgantown Power Yoga. All levels welcome. Learn to use breath, props, and focused awareness to decrease stress and anxiety in the body and the mind. Compliment your power yoga practice with restorative rejuvenation. $25. 235 Spruce St, Morgantown, WV. Tickets: Clients.MindBodyOnline.com. The Poetry Atelier – 6-8pm. 1st Sunday. Hosted by The Space Upstairs. A series of sharing writings and writing processes, with

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Mindful Mondays Youth Yoga – 5:45-6:30pm. Hosted by The Space GBG. Ages 8-15. $15. Registration and info at Sites.Google.com/ TheAlignedMindStudio.com/The-AlignedMind-Studio/Home. The Space GBG, 203 Old State Route 30, Greensburg. 724-672-3294. 1 Hood Power Hour – 7-8pm. A virtual public affairs forum hosted by 1 Hood Power to discuss all things political in SWPA and beyond. Featuring elected officials, policymakers and thought leaders. 617-5177600. Facebook.com/1HoodPower.

Tuesday Hatha / Tantra Yoga with Lesley Eckenrode – 11am-12:15pm. Hosted by Visions Reiki and Soul Spa. Introductory class with focus on learning poses, correct alignment and linking breath with the asanas. $15. Register at VisionsReikiAndSoulSpa.com/yoga/. Guided Meditation and Energy Healing in the Salt Cave – 6-7pm. Hosted by Salt of the Earth. Recline in an anti-gravity chair amidst soft music, trickling water, and detoxifying Himalayan salt air during guided meditation to surrender stress and worries. Tickets $55 at Clients.MindBodyOnline.com/Classic/WS. 504 Valley Brook Rd, McMurray. 724-260-0472.

Wednesday THRIVE Carmichaels Community Garden Project Meeting – 6-7pm every second Wed. Hosted by Domestic Violence Services of Southwestern PA. Attend in person or via Zoom. Fellowship Hall, 101 W South St, Carmichaels. Info 724-223-5477. WOW Session: Radical Self-Care – 6-7:30pm. Hosted by When She Thrives. 27 Dec 23 thru 31 Jan 23. Women Write Wednesdays (WOW) gives you space to take time for yourself; relax, bond and write with other women; gain peace of mind; express yourself

in a safe, authentic environment. Dinner and childcare provided. Sessions last 6 weeks, include 6 topics, and costs $25. Learn more and register at WhenSheThrives.org/wwow. Sessions at CoLab 18, 100 S Commons Ave, Suite 100. Crystal Bowl Sound Bath – 6-7pm and 7:158:15pm. Two sessions 3rd Wed thru March. Hosted by Salt of the Earth. Dissolve anxiety and stress in a world of pure vibration in the peaceful salt cave. Tickets $55 at Clients. MindBodyOnline.com/Classic/WS. 504 Valley Brook Rd, McMurray. 724-260-0472. Baby Loss Support Group – 6:30-7:30pm. 3rd Wednesdays. Hosted by Pittsburgh Bereavement Doulas for people who have experienced miscarriage, stillbirth, medical termination, or death of a baby. Please RSVP to this free event. Donations welcome. EventBrite.com/e/Baby- Loss-SupportGroup-Tickets-709518939247. The Space GBG, 203 Old State Route 30, Greensburg. 724-672-3294. Reiki Share at Visions Reiki and Soul Spa – 6:30-7:30pm. 2nd Wed. Free event hosted by Visions Reiki and Soul Spa. Donations gratefully accepted. Experience the healing, high vibrations, joy and fellowship that result from Reiki gatherings. No experience necessary. Register at VisionsReikiAndSoulSpa.com/event/ReikiShare-At-Visions-Reiki-And-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

Thursday Reiki Share at Visions Reiki and Soul Spa – 8:30-9:30am. 2nd Thurs. Free. Hosted by Visions Reiki and Soul Spa. Donations gratefully accepted. Experience the healing, high vibrations, joy and fellowship of Reiki gatherings. VisionsReikiAndSoulSpa.com/ event/Reiki-Share-At-Visions-Reiki-AndSoul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane. Yoga Classes – 9:30-10:30am. 1st & 2nd Thurs. Hosted by Spruce Street United Methodist Church. All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, W Virginia. 304292-3359. Sound Bath Thursdays – 7:30-8:30pm. Hosted by Rooted in Sound at Green Heiress. One of the world’s oldest wellness practices, sound healing creates space for a deep meditative state using gongs and Himalayan singing bowls to send vibrations throughout your body. Registration required, $30 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave. Penn State Extension Master Gardener Program – 6-9pm. Online course beginning Oct 2023, ending March 2024. Hosted by Penn State Extension. Applications accepted until August 31, 2023. Fee $200. If interested,

contact Susan Shoemaker, svs7524@PSU. edu. 724-438-0111. Intermission: The Artful Happy Hour – 6-9pm. Third Thurs. Hosted by August Wilson African American Cultural Center. Bring your favorite co-worker and enjoy live music, crafted cocktails and specialty hors d’ oeuvres. Unwind while you tour the galleries and chill on the patio. 980 Liberty Ave. 412339-1011. Y12SR Relapse Prevention Group – 8:159:30pm. In person and online, hosted by Yoga Recovery Pittsburgh. Recovery services for those seeking holistic relief from addiction. Join Yoga for 12-Step Recovery on Thursdays at Yoga Factory Pittsburgh (space limited) and online. Complete member form, sign waiver, and register for session at YogaRecoveryPGH. com. $Donation requested. Yoga Recovery Pittsburgh, 3418 Penn Ave.

Friday First Friday Walk/Hike – 10-11:30am. First Fri. Hosted by Allegheny Land Trust at various interesting parks and green areas around greater Pittsburgh. For info on location, focus, and cost go to AlleghenyL andTrust.network forgood. com/events. 412-741-2750. First Friday Family Walk – 10am-Noon. First Fri. Hosted by West Virginia Botanic Garden. Enjoy a short story followed by a walk around the Garden, conclude with a simple craft. Trail accommodates off road strollers. Members/ free, $15/donation per family suggested. Preregistration required: wvbg.org or Forms. donorsnap.com/form. Friday 101 – Carnegie Science Center Fab Lab Public Workshops – 1-2pm. Hosted by BNY Mellon Fab Lab Carnegie Science Center. Take a crash course in maker technology – learn the basics of 3D printing, laser cutting, vinyl cutting, and more. $30/nonmembers, $25/members. One Allegheny Ave. 412-2373400. Register: CarnegieScienceCenter.org. Reiki Guided Meditation at Salt of the Earth – 4-5pm, 1st Fri. Hosted in the Himalayan salt cave at Salt of the Earth. Balance your energy and raise your vibe in guided meditation and reiki healing with Wendy Bourne. Tickets $55 at Clients.MindBodyOnline.com. Salt of the Earth, 504 Valley Brooke Rd, McMurray. 724260-0472. Kitty Bingo – 7:30-9pm. Hosted by Kitty Queen Cat Rescue. All proceeds support the cat shelter. Tickets $25 at Eventbrite. com/e/706706436977. Kitty Queen Cat Rescue, 4552 McKnight Rd Suite 400. KittyQueenCatRescue@gmail.com.

Saturday Sound Bath Saturdays – 11am-Noon. Hosted by Rooted in Sound at Green Heiress. One of the world’s oldest wellness practices, sound healing creates space for a deep meditative state using gongs and Himalayan singing bowls to send vibrations throughout

your body. Registration required, $30 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave. All-Levels Vinyasa Flow with Sarah – 1011am. Hosted by Gritstone Climbing and Fitness. Get your Zen on and bliss out with this gentle yet challenging flow. Member/ nonmember pricing and packages available. Tickets at ClimbGritstone.com. 1901 Eljadid St, Morgantown, WV. 3D Printer Workshop – Noon-2pm. Hosted by Prototype PGH. Learn to use the Elegoo UV Photocuring 3D resin printer. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com. Prototype PGH – Monthly Open House – Noon-2pm Second Sat. Meet with members of our team to ask questions about Prototype and the events, workshops and services offered. Donations appreciated to cover free events and workshops. 460 Melwood Ave #208. RSVP on our Facebook page. Second Saturdays at the Space Upstairs – 8-11:45pm. Hosted by The Space Upstairs. Begun in 2007, Second Saturdays are the signature jazz happenings at the Space Upstairs. Lightbulbs and couches, coffee tables and deconstructed pianos, vivid splashes of light and projection. Poetry scribbled on the walls. Improvisational postmodern jazz dance by the Pillow Project. Modern speakeasy magic and spontaneous art. A sober event serving several house-infused waters, specialty iced coffees and seasonal drinks for donation at the Space Bar. $15 at the door. 214 N Lexington Ave. 412-225-9269.

Classifieds Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email Publisher@naturalawakeningsswpa.com.

Opportunities ADVERTISING SALES – Natural Awakenings magazine is looking for experienced advertising salespeople covering the Greater Pittsburgh area, SW Pennsylvania and Morgantown WV to help others grow their natural health & wellness and sustainable living or green businesses. Commission-based. Full- or part-time. Paying 25% commission. Unlimited potential income. Be a part of something magical! Send resume to Michelle: Publisher@ NaturalAwakeningsSWPA.com.

Services READING POETRY RELAXES – Inquire at: wewuvpoetry@hotmail.com or P.O. Box 4725, Pittsburgh, PA 15206-0725.

January 2024

Community Resource Guide Connecting you to the leaders in natural health care and green living in our Pittsburgh community. To find out how you can be included in the Community Resource Guide, email Publisher@naturalawakeningsswpa.com to request our media kit.

Brain Wellness

Functional Medicine

CERESET PITTSBURGH EAST

PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Ginna Bartlett,MA and Ginny Keteles, PTA 3122 Carson Ave, Murrysville ginna@pittsburgheast.cereset.com ginny@pittsburgheast.cereset.com 724-519-7371 Cereset can help your brain free itself, enabling you to achieve higher levels of well-being and balance throughout your life. Let us help your brain help you sleep more and release anxiety, depression, stress and more. See ad, page 19.

Chiropractic PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC Dr Danielle Marra, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com

Dr. Danielle Marra has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications, and nutritional support. The practice provides advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 7.

Functional Health Pharmacy SUSAN MERENSTEIN, BSPHARM, RPH, HOLISTIC CLINICAL PHARMACIST 4227A Murray Ave, Pittsburgh 412-421-4996 • LabNaturals.com VitalHealthPharmacist.com

Founded by Holistic Clinical Pharmacist Susan Merenstein, LabNaturals offers an anti-aging line of skincare products that are safe, non-toxic and affordable. The company also carries a line of peopleand pet-friendly CBD products and offers Vital Health consultation services on functional health and hormone balance. See ads on pages 6, 25 and back cover.

Pittsburgh, PA

Dr. Danielle Mara, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com

Dr. Danielle Mara has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications and nutritional support. Plus advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 7.

Health Food THE KEFIR CHICKS

Connellsville, PA TheKefirChicks.com TheKefirChicks@gmail.com Facebook.com/TheKefirChicks Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 13.

Herbs OLD THYME HERB SHOP, LLC Lisa Cunningham Old-Fashioned Family Herbalist 308 Liberty St, Perryopolis, PA 724-736-2400

Nothing fancy here; just hundreds of organic bulk medicinal herbs at your beck and call. Heal yourself ~ help others. In service and gratitude always. No Facebook, no website, no social media. Not enough thyme! Just you and I and your blessed healing herbs.

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Holistic Dentistry NUTRADENTIST

Dr. Mark Buzzatto 2555 Washington Rd, Ste 620 Upper St. Clair, PA 15241 412-831-9700 • nutradentist.com Dr. Mark Buzzatto is a biological dentist who takes a holistic approach to your health. The use of whole food nutrition, biocompatible materials, essential oils, chromotherapy, sound, and spa services create a warm and relaxing environment, and comprehensive care for your family. See ad, page 15.

Holistic Health Apothecary LABNATURALS, INC.

Susan Merenstein, Pharmacist/Owner 4227-A Murray Ave, Pittsburgh 412-586-4678 • LabNaturals.com LabNaturals, Inc. is a Holistic Health Apothecary and sister business to Murray Avenue Apothecary. Hormone testing and balancing, CBD, absorbable Acetyl Glutathione and non-toxic skincare are offered at LabNaturals, Inc. We offer one-on-one private consultations. See ads on pages 6, 25 and back cover.

Homeopathy MELANIE KRNETA

DIP HOM. ACH, Reiki Master 1252 Liberty St, Franklin, PA • 814-428-9895 Facebook: Melanie Krneta Homoeopathy Plus Classical homoeopathic consultations providing individualized care for the entire family. Migraines, hormonal imbalances, PTSD, grief, arthritis, digestive imbalance. Reiki sessions are beneficial for relaxation and pain management. Other services provided are far infrared sauna with medical grade color therapy and Himalayan salt and ear candling.

Natural Beauty Products NAPTURAL BEAUTY SUPPLY 724-307-8487 NapturalBeautySupply.com

Naptural Beauty Supply was created to end the stigma around natural hair by empowering men and women to love themselves naturally. We do this by instilling confidence in our community and increasing convenience by having the tools and services in one place, such as hair and body butters, beard care and apparel. We are beauty supply with naturals in mind!

Naturopathic Medicine

Urban Farming

DR. ARETI, LLC

GROW PITTSBURGH

Himalayan Salt Cave and Crystal Boutique 504 Valleybrook Rd,McMurray, PA 15317 724-260-0472 • SaltOfTheEarthPgh.com

Grow Pittsburgh is an urban, agriculture nonprofit that teaches people how to grow food. They envision the day when everyone grows and eats fresh, local and healthy food. Get involved. Take a tour, become a member, learn, volunteer! Visit their website for workshops and events.

Vibrational Medicine

Experience the known ancient healing benefits of halotherapy in the Himalayan salt cave, built from 16 tons of pure Himalayan salt. 45-minute sessions scheduled on the hour. Can be rented for private groups up to 10. Provides an inviting and relaxing environment for events and classes: yoga, meditation, sound healing, and reiki. The crystal boutique offers an array of authentic crystals, jewelry, candles, locally-made bath and body, and Himalayan salt products. The knowledgeable staff will help find the right crystal for you or your home décor.

ROOTED IN SOUND

VISIONS REIKI AND SOUL SPA

Dr. Areti Fitsioris 421 Cochran Rd, Pittsburgh 412-419-1537 (call/text) Facebook.com/Dr.Areti Dr. Areti is a board-certified naturopathic physician who implements manual therapy, lifestyle medicine, nutritional analysis, and non-invasive methods to address functional and structural imbalances – services are 100% grounded in evidence-based science. She goes the extra mile to identify and address root causes of conditions and to provide ongoing support.

Organic Stylist ORGANIC INSPIRED WITH ZOE

Zoe Morris-Almasi, Organic Stylist Now available at Creative Hair Solutions 2853 Oxford Blvd, #101, Allison Park, 151012 412-492-1688 Everyone deserves a healthier option for their haircare and salon services. Organic hair care gives you the option to maintain a healthy lifestyle and look your best. More than 10 years of experience and passion for the industry. See ad, page 21.

Reflexology HOLISTIC REFLEXOLOGY CERTIFICATION PITTSBURGH

The Brauer Institute for Holistic Medicine Dorit Brauer, Founder and Owner Carnegie, PA • 412-925-0812 Learn and achieve the highest level of knowledge in Holistic Reflexology, Energy Medicine, Personal Development, Ancestral Strength and gain a holistic view of the world.

Spiritual SACRED, CENTERED, YOU, LLC

412-258-0766 • SacredCenteredYou.com Leza is known widely for her abilities as a sound healer, inspirational speaker and interfaith spiritual counselor. Healing arts services include vibrational sound healing, past life and soul regression, journey work counseling and conscious relationships counseling. Private and group services offered. Lesa Vivio, MS, LPC, CMHIMP, DDiv, DSM.

SALT OF THE EARTH

Raqueeb Bey, Garden Resource Coordinator 6587 Hamilton Ave, Ste 2W, Pittsburgh 412-362-4769 ext 215 • GrowPittsburgh.org Raqueeb@GrowPittsburgh.org

Wyatt Melius 2000 Smallman St, Pittsburgh 412-609-8999 • RootedInSound.com

206 Alexander Ave, Strabane 724-745-1785 • VisionsReikiAndSoulSpa.com

Sound massage, Nada yoga, forest bathing, and acoustic-induced meditation. Check the calendar for sound baths on Sundays and Thursdays. See ad, page 15.

SACRED, CENTERED, YOU, LLC 412-258-0766 SacredCenteredYou.com

Offering individual and group experiences that promote healing through self-discovery and personal acceptance. Special focus on sound healing, life coaching, qigong, and vibrational medicine.

Wellness 360 CAFÉ LLC

Tyleda Worou Pittsburgh • 724-374-8089 • 360Cafellc.com 360 Café LLC is an alternative health and wellness business with the goal of helping others to heal from the inside out while taking a holistic approach to healing by offering distance reiki, and crystal healing sessions to help our consumers restore physical and emotional balance.

As a full-service energy-health and wellness center, our goal is to empower people to be the best version of themselves. With the understanding that all wellness begins with a healthy energy system, Visions Reiki and Soul Spa offers holistic services, workshops, and coaching to help you establish a healthy and well-balanced lifestyle.

Yoga And Meditation STERLING YOGA AND WELLNESS CENTER 393 Vanadium Rd, Ste 201, Pittsburgh, PA 15243 SterlingYoga.com

Sterling Yoga is invested in our students’ health and well-being. We offer alignment-based Iyengar and Hatha style yoga and meditation classes, YTT programs, Himalayan salt cave, reiki, reflexology, massage and sound healing. Our studio is dedicated to helping you find the right path of healing and joy for you.

Be kind whenever possible. It is always possible. —Dalai Lama

January 2024

Pittsburgh, PA

NaturalAwakeningsSWPA.com