Natural Awakenings Pittsburgh February 2024 by naturalawakeningsswpa

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Heart-Healthy Living PITTSBURGH, PA EDITION

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

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

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February 2024

Publisher’s Letter

Making a Difference If you are free, you need to free somebody else. If you have some power, then your job is to empower somebody else. ~ Toni Morrison I love this quote from author Toni Morrison. It may seem lofty, but is really so easy to do. Just sharing a bit of knowledge can make a huge difference in someone’s life. There are 1,000 ways, large and small, that you can free someone. I remember when I was in nursing school, there was a saying, “Nurses eat their young.” This related to a culture of not supporting those who were being trained as nurses or new nurses. Of course, not everyone acted that way, but so many would watch you struggle to your own detriment and that of the patients you were caring for. I never understood that way of thinking and was really disappointed that other nurses would behave like that. Of course, it’s not only nurses—it applies to selfish and unkind people everywhere. We all have knowledge and information that we can share freely with others. I personally love to garden organically. I know how to do stuff because my parents and grandparents taught me so many things, and there were no boys in our family, so we did it all. I can change a tire or a faucet. I can wield power tools and cook good, wholesome food. I can ferment, can, forage, grow microgreens, sew, iron, raise chickens, create jewelry with precious metal clay, knot string pearls, lay tile or hardwood floors, make mosaics, research the heck out of just about anything, fell a tree, harvest rainwater, grow a pollinator garden, grow trees from seed and a bunch of other stuff. Sharing one or more of these skills might give someone else ideas of how they could do this, too, or just the inspiration that they can do stuff of their own choosing. It may be something that gives them pleasure or perhaps even earn them a living. Support where you can. If there is a way to support someone who is working to set themselves free, do it. Buy something from them, volunteer for them, spread the word about them, help them complete a task or share something with them. It doesn’t have to be lofty. It can be so easy. One bit or body of information, help or support can make the difference or empower someone more than you may ever know. If you pay attention, you can always find opportunities to make a positive difference in someone’s life.

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Michelle Dalnoky, RN, BA, Publisher

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Contents 10 Helping America’s Kids Eat Better 12 Plant-Based Milk Alternatives 14 Mimi Guarneri on Treating the Heart With Love 16 Oral Health Tips to Prevent Heart Disease

20 Mindful Breathwork 22 Homeopathy for Athletes 24 Love on a Leash

Departments 6 News Briefs 8 Health Brief 10 Healthy Kids 12 Conscious Eating

14 Wise Words 16 Feature Story 20 Healing Ways 22 Fit Body

24 Natural Pet 27 Calendar 29 Classifieds 30 Resource Guide

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February 2024

News Briefs

Climate Change Workshop The Carnegie Museum of Natural History will present an Educator Workshop: Climate Change, from 9 a.m. to 3 p.m., February 13, for educators from all subject areas and grade levels. Conversations about human-induced climate change can be overwhelming, but the topic provides a unique opportunity to weave together subjects such as evolution and adaptation, space, technology, environmental justice and more.

Participants can meet with other formal and informal educators to develop activities that focus on design thinking, offer possible solutions that can be implemented in their area and help learners find and use existing climate data in a meaningful way using the new STEELS standards to guide discussions and practice project-based learning techniques. If more than 50 percent of students qualify for free or reduced-price school lunch, the school or organization will be eligible for a scholarship toward a museum field trip after the workshop. Funding is available to reimburse schools or districts for substitute teacher costs on the day this workshop is attended. Admission is free with registration at Tinyurl.com/CarnegieClimateWorkshop. Location: 4400 Forbes Ave, Pittsburgh. For more information, visit carnegiemnh.org.

Equality Town Hall with Chief Scirotto The Pittsburgh Equality Center (PEC), in partnership with Three Rivers Business Alliance, will sponsor a LGBTQ+ Town Hall with Pittsburgh Police Chief Larry Scirotto from 6 to 8 p.m., February 1, at COhatch South Side Works. They will address pressing issues surrounding social justice, policing within the LGBTQ+ community and chart a path toward a safer, more inclusive Pittsburgh.

As a CenterLink Center member, PEC develops strong, sustainable LGBT community centers to build a thriving center network that creates healthy, vibrant communities. Serving more than 250 LGBTQ community centers across the country in 45 states, Puerto Rico and the District of Columbia, as well as centers in Canada, China and Australia, CenterLink assists newly forming community centers and helps strengthen existing LGBT centers through networking opportunities for center leaders, peer-based technical assistance and training, and a variety of capacity building services. Their efforts are based on the belief that LGBT community centers are primary change agents in the national movement working toward the liberation and empowerment of LGBT people. Admission is free. Location: 2681 Sidney St., Pittsburgh. For more information, visit pghequalitycenter.org. 6

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Get a Medical Cannabis Card Remotely

Dr. Irina Staicu, DO, at MedMJ Health, is expanding telemedicine services over the entire state of Pennsylvania beginning March 1, including convenient medical cannabis evaluations. She says, “We are working to help any Pennsylvania patient interested in obtaining a medical cannabis card seek advice and evaluation through our state-certified physician.” Everything is done remotely via telemedicine, so clients can be served anywhere in the comfort of their own home. “It is important to have options and opportunities for independent research into medical treatment choices,” says Staicu. “Medical cannabis has offered many benefits to countless patients over the last few years, and although the application process can be extensive, we are here to make it easier!” For more information, call 267-337-8944 or email Office@medmjhealth.com. See ad, page 9.

Harvesting Rainwater

The nonprofit Allegheny Land Trust (ALT) will present Sustainability At Home: Harvesting Rainwater, from 4:30 to 5:30 p.m., February 21, at the Frank Sarris Public Library. Round three of the popular series of Sustainability at Home workshops will focus on living a more environmentally friendly lifestyle through at home sustainability practices. This workshop will focus on harvesting rainwater via rain barrels, rain chains and rain gardens. The ALT is a nationally accredited conservation land trust that helps local people save local land for the benefit of future generations and to ensure communities will have clean water to drink, fresh air to breathe and maintained trails to recreate on. They comprise a talented and knowledgeable team of staff, board of directors and hundreds of volunteers offering thousands of hours of dedication to the mission and passion for conservation throughout Allegheny and Washington counties. Participants must be present for the entire workshop to receive a rain barrel, rain chain and informational book. Cost is $15. Location: 35 N. Jefferson Ave., Canonsburg. For tickets, visit Tinyurl.com/Harvesting-Rainwater.

February 2024

Health Brief

Oral Health Affects Heart Health

Periodontal disease, also known as gum disease, is a destructive and inflammatory infection of the tissue that surrounds and anchors teeth in their place. It is caused by unmanaged high bacteria counts that form a plaque over teeth and eventually hardens into tartar. If left untreated over time, the bacteria in the mouth can lead to tooth decay, periodontal disease and later cardiovascular disease. The bacteria associated with periodontal disease leaks into the bloodstream, looking for any opportunistic site to attach such as heart valves. It has become common for people during and after COVID to skip their dental checkups. What they fail to understand is the connection between dental health and overall health because dental disease can lead to systemic disease. Dr. Shawn F. Kane says, “You cannot have good general health without good oral health.” Practicing proper hygiene alone is not sufficient to maintain oral and overall health and well-being. The Journal of Cardiovascular Risk found a statistically significant association between periodontal disease and risk of fatal coronary heart disease, including severe gingivitis and edentulous status. Periodontal disease triggers the development of fatty plaques in the arteries, leading to the formation of blood clots and infection in the heart. Treatment for periodontal disease starts with a non-surgical dental intervention known as scaling and root planning (deep cleaning). Typically in a traditional dental practice, antimicrobial pharmaceutical agents are used as adjuncts to reduce bacterial counts, but often are limited in their efficacy and do nothing to address fungal and viral pathogens. An alternative treatment that reduces all types of pathogens is ozone therapy. Ozone therapy uses medical-grade ozone (O3). Along with killing pathogens, it increases the amount of oxygen locally to support healing. Ozone therapy disinfects periodontal pocketing, prevents bacteria, viruses and fungus from spreading, accelerates healing, reduces tooth sensitivity and gum recession, further infection and more. The end products of ozone’s bioreactivity are water and oxygen. Ozone is a safe effective and painless adjunct for protecting the supporting structures of the teeth and protects the patient from cardiovascular disease. Patients should continue to brush and floss their teeth, and maintain a healthy diet through whole food nutrition to help keep their mouth and lifestyle healthy. It is important to visit a dentist twice a year to maintain proper oral health and catch systemic problems. It is easy to ignore signs and symptoms that our mouth is telling us, but sometimes problems don’t speak at all. Patients that neglect proper care of their mouths risk not only getting tooth and gum disease, but also risk major health conditions, including cardiovascular disease. Mark Buzzatto, DDS, is the owner of nutraDentist, located at 2555 Washington Rd., Ste. 620, in Upper St. Clair. For appointments and more information, call 412-831-9700 or visit nutraDentist.com. See ad, page 7.

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February 2024

Healthy Kids

Helping America’s Kids Eat Better How Three Women are Leading the Movement by Megy Karydes

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“I’ve learned that on this issue, if you want to change the game, you can’t just work from the outside. You’ve got to get inside— you’ve got to find ways to change the food and beverage industry itself,” Obama said at The Wall Street Journal’s Future of Everything Festival. “I’m proud to announce the national launch of a company designed not just to provide better products, but to jumpstart a race to the top that will transform the entire food industry.”

ccording to the U.S. Centers for Disease Control and Prevention, nearly half of children aged 1 to 5 have not eaten a vegetable today. Each week, nearly one in three won’t eat a piece of fruit, and more than half will have had at least one sugar-sweetened beverage. Kids consume 66 grams of sugar per day—that is a whopping 53 pounds of added sugar a year, according to the American Heart Association. The foods and drinks kids consume have tremendous impact on their overall health, and these statistics suggest that many parents and guardians need to do a better job of steering their offspring toward more nutritious options. Mounting scientific evidence reveals that a healthy lifestyle from infancy to adulthood helps people maintain good health and reduce the risk of chronic diseases. Many youngsters today don’t eat enough nutritious meals, playing a major role in how they perform in school, according to a study published in Journal of School Health. Prompted by perceived needed changes in childhood nutrition, the private sector is stepping up to improve the ways we teach and feed our youngest, hoping to raise healthier future generations. Here are three examples.

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PUTTING NUTRITION FIRST

Former First Lady Michelle Obama launched the “Let’s Move!” national campaign in 2010 to reduce childhood obesity and teach children and their caregivers how to create healthier eating habits and lifestyles, and her work didn’t end when she left the White House. In May 2023, she helped launch PLEZi Nutrition, a food and beverage company for children with a stated mission “to be a driver of change, creating higher standards for how we make and market food and beverages for our kids, leading with nutrition, taste and truth.”

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TEACHING HEALTHY EATING IN SCHOOLS

In 2009, Jyl Steinback created the national nonprofit Shape Up US to provide teachers, children, parents and communities with the tools they need to adopt healthy, lifelong habits. Rather than trying to impact school lunch programs that are notoriously difficult to change, the author and co-author of multiple books, including Think Outside the Lunchbox Cookbook, brings her nutritional curriculum into classrooms. She created five booklets with hands-on activities that support sustainable living and plant-based nutrition, as well as the Hip Hop Healthy Heart Program for Children that focuses on cardiovascular health. Since 2009, her programs have been used in 34 states, reaching more than 100,000 children. Steinback believes in the power of early education. “If you start with K [kindergarten] through sixth grade, you’re planting that seed,” she explains, adding that children are naturally curious and willing to try new things as

MODELING HEALTHY BEHAVIOR

“We have this belief that we can feed children anything,” says public health nurse Meryl Fury, the president and CEO of Plant Based Nutrition Movement. “People will say, ‘Let them be kids; let them eat donuts; let them eat Pop Tarts.’ We feed them mac and cheese and chicken nuggets, and we think it’s fine, but our data shows that children have increasing rates of obesity, high blood pressure and Type 2 diabetes. These are things that never occurred in children before, and it’s very much connected to our lifestyle.” Fury recommends that parents and teachers model better behavior and improve the school food culture in general. Instead of us-

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long as they’re involved in the decision-making process. One way she coaxes kids to make better choices is by prompting them to go grocery shopping with their parents and pick a food they’ve never eaten before.

ing candy as rewards in the classroom, other incentives can be offered such as stickers, pencils or other non-food treats. She reminds parents and teachers that some children might have attention deficit disorder or other challenges that relate to impulse control or self-regulation, and high-sugar or highly processed foods and dyes are not good for them, or anyone.

If children initially resist trying new foods, Fury encourages adults not to give up. “Boil it, mash it, sauté it, simmer it, roast it, serve it raw, serve it with sauce or serve it as a dip,” she suggests. It can take one to two dozen times of exposing a child to a new food before they’re even willing to try it, but the healthy benefits could be lifelong. 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.

February 2024

Conscious Eating

Plant-Based Milk Alternatives Benefits for People and the Planet by Carrie Jackson

lactose intolerant, plant-based milk is a great alternative.” When selecting beverage options, many consumers also weigh a company’s ethical choices. Alfano predicts the beginning of the end of traditional factory farming, saying, “People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices.”

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Leah Hoxie, senior vice president of innovation at Oatly North America, observes, “People opt for nondairy milk for a variety of reasons that are usually personal and nuanced. These can include allergies, nutrition, ethical and environmental concerns, and, of course, taste. Oatly makes nondairy milk alternatives that have the same creamy taste, frothy feel and functionality as cow’s milk while also generally having a lower climate impact. We’re also seeing generational differences in milk preferences, with a recent Oatly flash poll finding that 54 percent of Gen Z and 49 percent of Millennials prefer plant-based milk to cow’s milk.”

hile plant-based milks have been around for centuries, they have historically played second fiddle to other dairy alternatives, but not anymore. As people are becoming more conscious of the impact their food choices have on their health and the planet, plant-based milk has turned into a mainstay in most grocery stores. Touting sustainability benefits, a creamy texture and pleasing flavors, soy, oat, almond, cashew and even macadamia nut milks are having their moment. According to the Good Food Institute, 41 percent of American households purchased plant-based milk in 2022. Most major milk

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brands, such as Nestlé, are offering plantbased alternatives, while specialty companies like Elmhurst 1925 and Eden Foods are continually expanding their selection. “Plant-based dairy is now more than 15 percent of the milk industry,” says Elysabeth Alfano, co-founder and CEO of VegTech Invest, a firm that manages the first exchange-traded fund dedicated to plant-based companies. “This is driven by the quality of the products, including oat, almond, soy, pea and hemp milks as proven options. With 65 percent of people worldwide and more than 80 percent of African Americans and more than 90 percent of Asian Americans being

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Like many other plant-based companies, Oatly has expressed a commitment to creating lasting environmental change. “With roughly one-third of global greenhouse gas emissions coming from the food system, and about half of those emissions coming from the livestock or the animal-based sector, the greatest impact we at Oatly can have as a company is to convert people from dairy milk to oat milk. Our research shows that Oatly Barista sold in the U.S. has a 46 percent lower climate impact than comparable cow’s milk, supporting our larger mission to make it easy for people to eat better and live healthier lives without recklessly taxing the planet’s resources in the process,” explains Hoxie. While plant-based milk alternatives may tout health benefits, the specific ingredients and processing methods play a role in their nutritional value. Just because something is plant-based doesn’t automatically make it healthier. “There are misconceptions that

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CHEF AJ’S POPEYE’S PERFECTION

either nondairy milks are automatically less healthy than cow milk or that they are inherently more nutritious, but the truth is it depends on what’s in the milk,” says Taylor Wolfram, a registered dietitian who specializes in vegan nutrition.

YIELD: 2 SERVINGS 1 cup water or unsweetened nondairy milk 12 oz baby organic spinach 1 small shallot 1 large date (or more to taste), soaked 1 cup ripe avocado 2 Tbsp fresh lemon juice 3 oz oil-free, salt-free sun-dried tomatoes Hemp seeds for garnish

Plant-based dairy alternatives have differing nutritional advantages, and it is best for consumers to make their own comparison. “Soy and pea milk—the protein superstars of plant milks—contain some fat and, when fortified, are an excellent source of calcium and vitamin D,” Wolfram explains. “Hemp has a little less protein, and oat and almond milks are very low in protein. Hemp milk is rich in ALA [alpha-linolenic acid, a type of omega-3 fatty acid found in plants]. Nondairy milks may or may not contain added sugars and fats or be fortified, so it is best to check the nutrition facts panel to see what levels of nutrients each specific product contains.”

CHEF AJ’S CARAMEL BLONDIES

YIELD: 16-20 COOKIES

8 oz pitted dates 8 oz unsweetened nondairy milk 3 tsp vanilla powder, divided 2 cups white sweet potato flesh 1½ cups rolled oats ½ cup millet, ground into flour 1 tsp cinnamon 2 cups mashed banana (approx. 3 bananas) Reduced-fat shredded coconut

Ultimately, the best plant-based dairy may be the one we love to consume. “Enjoyment and taste are highly subjective experiences,” Wolfram says. “I encourage folks to try different options and find what they like.” Carrie Jackson is an Illinois-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

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Place the water or nondairy milk and the sun-dried tomatoes in a high-powered blender and process until dissolved. Add the spinach, shallot and date and process again until smooth. Add the avocado and lemon juice and blend briefly until smooth. Sprinkle with hemp seeds, if desired.

Soak the dates in the nondairy milk for several hours or overnight so they are very soft. Create a paste by placing the dates, soaking liquid and 1 teaspoon of vanilla powder into a food processor fitted with the “S” blade, and processing until smooth. Remove ¾ cup of the date paste and place in the refrigerator to chill; this will be the frosting.

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Preheat the oven to 350° F. Place the remaining ingredients, including 2 teaspoons of vanilla powder, into the food processor with the remaining date paste, and process until smooth. Pour the batter into a 9-inch square silicone baking pan and bake for 30 to 40 minutes (a shorter baking time will produce a moister blondie). Turn the oven off and allow the pan to cool in the oven. Once the blondies are completely cool, frost with the chilled frosting. Sprinkling the cookies with reduced-fat shredded coconut is optional. Chill and cut into bars. Chef ’s Notes: White sweet potatoes are also called Hannah or Jersey yams. Japanese or Murasaki sweet potatoes, which have a purple skin and white flesh, could be used as a substitute. Orange and purple sweet potatoes are not recommended for this recipe. Millet helps mitigate the gummy texture of oats. Recipes reprinted with permission from Unprocessed 10th Anniversary Edition, by Chef AJ, ©2022 by BPC.

February 2024

Wise Words

Mimi Guarneri on

Treating the Heart With Love by Sandra Yeyati

Guarneri is board certified in cardiovascular disease, internal medicine, nuclear cardiology and integrative holistic medicine. She is a founder and president of The Academy of Integrative Health and Medicine; co-founder and medical director of Guarneri Integrative Health, in La Jolla, California; and a clinical associate professor at University of California, San Diego. In 2012, The Institute for Functional Medicine honored her with the Linus Pauling Functional Medicine Lifetime Achievement Award. Guarneri is the author of The Heart Speaks: A Cardiologist Reveals the Secret Language of Healing and 108 Pearls to Awaken Your Healing Potential.

What is holistic cardiology? It’s about treating the whole person—body, mind, emotions and spirit. If you have a 14

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tree with sick fruit on it, you can keep cutting off the branches, or you can ask, what does the tree need? Does it need more sunlight or water? How is the soil? Does it have minerals? With patients, the question we should be asking is why does someone have diabetes, high blood pressure or heart disease? And then you ask, what is the soil of a human life made of? That soil is made of micro and macro nutrients, physical activity, having a purpose in life, joy and a good night’s sleep. At our center we call these the pearls of health.

death of a spouse or child, divorce—all of a sudden, they start having cancer, sudden death and heart attacks. So, when I look at someone that had a heart attack, I don’t just want to know about their symptoms the day of the attack. I also want to know what was going on six months before, because that’s where you find the story. “I’ve been under stress. I lost my job. I lost

How do you diagnose people by listening to their stories? We know through research that relationships between patients and physicians affect outcome. People who bond with their physicians have lower cholesterol or blood sugar levels because they’re more likely to be compliant with medications. We also know that events don’t happen in isolation. When people have major, life-changing events—

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fter graduating first in her class at The State University of New York Medical Center, Dr. Mimi Guarneri began her career at Scripps Clinic, in San Diego, as an attending physician in interventional cardiology, where she placed thousands of coronary stents. Recognizing the need for more comprehensive and holistic approaches, she founded the Scripps Center for Integrative Medicine and served as medical director for 15 years, combining state-of-the-art cardiac imaging technology with lifestyle programs and alternative therapies like acupuncture, healing touch, meditation and yoga to diagnose, prevent and treat cardiovascular disease.

my house. My wife told me they wanted a divorce.” This is where you start to get the stories that add up to the ultimate cardiovascular event.

Why do you say that patients are motivated not by fear but by caring?

How do you translate that inquiry into the healing journey?

They’re motivated by love. Love is the secret ingredient. People will do everything for three months after a heart attack because they’re terrified, and then they go back to their old ways. They start to gain weight because they never did the deep work to look at what got them there in the first place.

Everyone needs something different at a different point in their life. Some people need to change what they’re eating or start walking, but then you have to look at why they’re not taking care of their physical body. Depressed people say, “I have 20 friends in this pack of cigarettes.” They don’t say, “Let me eat Brussels sprouts and take a walk.” I have to deal with the underlying issue, which could be things like depression, stress or loneliness. I also want to know my patient’s spirituality, because if they believe in a higher power, we can tap into that to give them strength and help transform what’s going on.

What tools do you have in your integrative medical arsenal? The whole framework of integrative medicine is to understand and use the wisdom of other global healing traditions. For a patient with back pain, I may use healing touch, acupuncture, massage and medication. I may send somebody who is stressed to transcendental meditation training. I may pull from Ayurveda to help people with digestive issues. The most important thing is looking at your life and finding joy, meaning, purpose, looking at where you can serve, where you can connect. This is the piece that is missing in many people’s lives. Also, look at where you are holding onto anger. Have you done your forgiveness work? How can you begin to practice gratitude?

A perfect example is one of my heart patients who came in with a walker. She said she had sciatica, and immediately we gave her a shot for her pain. We also did some acupuncture. I got a beautiful message from her the next day, which made no mention of the shot or the acupuncture. Instead, she said, “I felt so much better from the second you gave me a hug.” It’s that kind of connection that makes all the difference. Sandra Yeyati is the national editor of Natural Awakenings.

February 2024

Feature Story

Oral Health Tips to Prevent Heart Disease How Regular Trips to the Dentist Can Save a Life

Although blood pressure and cholesterol are considered major risk factors for heart disease, there is another culprit that should not be ignored: inflammation. While arterial inflammation may be the vascular response to harmful assaults such as infections or injuries, it can also arise when there is an imbalance in the gut microbiome or inflammation of the gums—also known as periodontal disease.

goodbye to cigarettes, eating a healthy diet, exercising regularly, reducing alcohol intake and keeping stress at bay.

According to the National Institutes of Health, gum disease affects 47 percent of adults aged 30 or older and 70 percent of adults by age 65. Bleeding gums are telltale signs of gingivitis, which can promote the growth of disease-causing bacteria and produce substantial, body-wide inflammation.

Other powerful precautions relate to oral health. Left untreated, gum disease and sleep apnea have the potential to cause dire cardiovascular consequences. The good news is that treatments are available to decrease and often eradicate their threat.

A 2021 study published in Scientific Reports evaluated the effect that oral health problems had on all-cause, cardiovascular disease and respiratory mortality. Scientists followed almost 3,000 white and African American men and women aged 70 to 79,

by Steven Masley, M.D., FAHA, FACN, CNS

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eart disease is the leading cause of death in the United States, and, despite public opinion, it is just as deadly for women as it is for men. The illness was responsible for a staggering one in every four male deaths and one in every five female deaths in 2021, according to the U.S. Centers for Disease Control and Prevention. And yet, it is preventable 90 percent of the time with the right lifestyle choices, such as saying

GUM DISEASE AND THE HEART

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as well as just over 7,700 British men aged 40 to 59 for nine and 15 years, respectively. Researchers reported that periodontal disease was associated with increased cardiovascular mortality in the American group, a finding that was consistent with a similar study of older people in Taiwan. The scientists also noted that tooth loss and cumulative oral health problems correlated with higher all-cause mortality and higher respiratory mortality, while dry mouth appeared to be related to only all-cause mortality.

Another study published in 2013 in the Journal of the American Heart Association followed more than 400 subjects over three years and found that greater gum inflammation and higher growth of pathological bacterial species in the gums were strongly associated with increased growth of arterial plaque. The researchers concluded that an improvement in periodontal status was associated with less progression in carotid atherosclerosis, thereby emphasizing the importance of gum care as a possible preventive health measure.

PREVENTING GUM INFLAMMATION

In addition to a healthy diet, exercise and stress management, taking measures to improve dental hygiene will go a long way toward reducing the risk of heart disease. A dental hygienist can easily identify gingivitis and probe for deep gum pockets—an indication of periodontal disease—while a simple saliva test can determine the presence of disease-causing gum species. The following measures are recommended:

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A 2012 study published in Kardiologia Polska of people with diabetes and periodontal disease showed that gum inflammation was highly correlated with increasing arterial plaque, as well as increases in markers of inflammation and blood pressure levels, suggesting a significant connection between periodontal disease and an increased risk of atherosclerosis.

• Brush teeth for two minutes twice daily, ideally with an electric toothbrush. • Floss and use a Waterpik every day. • Visit the dental hygienist two to four times per year for a thorough cleaning. • Have the dentist measure gum-pocket depth to check for inflammation. • Especially for those with gum disease, have saliva tested for bad bacteria at least annually.

SLEEP APNEA

Considered and treated as an oral health issue, sleep apnea increases the risk for heart disease. According to the American Medical Association, approximately 30 million Americans experience sleep apnea, but only 6 million are diagnosed with the condition where breathing and air flow repeatedly stops and starts. People that suffer from this ailment are more likely to expe-

rience abnormal heart rhythms, hypertension, heart attacks, strokes and diabetes, the Mayo Clinic cautions. Sleep apnea gradually worsens over time. As the airway increasingly fails to deliver air to the lungs, oxygen levels drop, causing adverse impacts on the heart and brain. Three factors decrease airflow: weight gain, aging and, for some people, genetics. When a person puts on extra weight, their neck thickens, diminishing the airway, and as we age, tissues in the neck become softer and sag. The symptoms for sleep apnea include excessive daytime sleepiness, loud snoring, noticeable stops in breathing at night, awakening with a dry mouth and morning headaches. These symptoms should prompt a discussion with a physician or dentist to schedule an overnight sleep test to confirm a diagnosis—either in a sleep laboratory or at home, depending on the degree of symptoms.

February 2024

The mainstay of treatment for those with sleep apnea is a continuous positive airway pressure (CPAP) device worn over the nose or mouth to maintain pressure in the airway, keeping it open during sleep. Alternatively, a dentist can fit a patient with a mandibular device to help open the airway. The implement looks like a mouthguard that pushes the jaw forward to make the airway larger and improve airflow at night.

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

Another technique is to tape a patient’s mouth shut while sleeping to force breathing through the nose. Continuous nose breathing helps promote nitric oxide in the bloodstream, which induces the relaxation and dilation of blood vessels and airways. Duct tape or another household tape should not be used for this, as there are specially designed, hypoallergenic strips that are shaped to sit directly on the lips. Some have a small vent that allows for a little mouth breathing. In a small study published in JAMA Otolaryngology–Head & Neck Surgery, mouth taping led to significantly less snoring and fewer instances of lapsed breathing in 30 patients with mild sleep apnea. After starting a chosen therapy, the overnight sleep test should be repeated to confirm that the airway is open and adequate oxygenation levels are being maintained. Additional tips to reduce sleep apnea include: • Lose weight. According to the Sleep Foundation, a loss of 5 to 10 percent of total weight improves obstructive sleep apnea by 38 percent, and weight loss of more than 10 percent results in a nearly 49 percent improvement. • Avoid alcohol and sleeping medications before bedtime, which suppress breathing and cause the airway to sag. • Change from back-sleeping to side-sleeping. More than 50 percent of people with sleep apnea find that their symptoms worsen when they sleep on their backs. Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida, chief medical director of KnoWEwell and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Connect at DrMasley.com.

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February 2024

Healing Ways

Mindful Breathwork Managing Stress and Heart Health by Sheila Julson

he sympathetic and parasympathetic nervous systems are key partners in regulating heart rate, stress levels and breathing. Stressors such as traffic jams, work deadlines, financial limitations and family conflicts can disrupt this synchronized partnership and lead not just to emotional anguish, but also to high blood pressure, inflammation and increased cardiovascular events.

Machaiah suggests breathwork as an effective mind-body practice to balance the nervous system and instill calm. It can serve as a pillar, along with nourishment, movement, restful sleep and connection with community and nature, toward maintaining homeostasis in the body. “Breathing is free medicine,” he asserts. “It is your anchor, and every breathwork technique starts with observing your breath and connecting with yourself and your body.” Stress or anxiousness sends the sympathetic nervous system into overdrive, affirms Meena Malhotra, M.D., a functional medicine practitioner and founder of Chicago-based Heal n Cure integrative clinic. The goal of breathwork, a catchall term for a variety of breathing practices, is to balance the autonomic nervous system. Many

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An inquiry into how breathing relates to the nervous system begins with the vagus nerve, the largest highway within the parasympathetic nervous system. The vagus nerve runs from the brain and through the body, down to the gastrointestinal system. “It is the most complex of the cranial nerves and regulates heart rate and the body’s stress response,” says Poonacha Machaiah, CEO of The Chopra Foundation.

breathing techniques involve holding the breath, which stimulates the vagus nerve. “Deep breathing is the best way to stretch and stimulate the vagus nerve,” Malhotra explains. “When the vagus nerve is stimulated, the parasympathetic nervous system is activated. Stimulating the parasympathetic nervous system is calming, which helps bring the body into balance.” Just like how there are various types of yoga to achieve different goals, the same holds true for breathwork. “There’s some-

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thing for everyone,” notes Sandy Abrams, the Los-Angeles-based founder of The C.E.Om and author of Breathe to Succeed: Increase Workplace Productivity, Creativity, and Clarity Through the Power of Mindfulness. “Breathwork is the love language of the nervous system. Being in a state of frequent, chronic stress—even low-grade— makes it difficult to enjoy any experience. Breathwork can calm, balance or boost the nervous system. Simply by breathing in ways that calm the nervous system, you can immediately shift from stressed to calm.”

Abrams recommends simple breathing practices that don’t take a lot of time. “The nervous system can become more balanced and relaxed with even just one slow, light, nourishing breath,” she remarks. For beginners, she suggests shifting from shallow, rapid chest breaths, which can induce stress, to deeper ones that activate the diaphragm. “It helps to place one hand on the belly and feel the expansion outward as you inhale for about six seconds, tracing the breath up to the chest and then slowly exhaling for six seconds.” The popular “four-seven-eight” method involves inhaling for a count of four, holding the breath for a count of seven and exhaling for a count of eight. “Fourseven-eight is a very effective stress reduction tool,” Malhotra says. “I suggest that everyone do it while stuck in traffic or while that hourglass cursor on the laptop is spinning. Instead of checking your

email or fidgeting with your phone, do a breathing exercise.” Other techniques may employ longer or shorter counts, but Abrams notes that there is no need to obsess over counting—just go by feeling. “Relaxation comes with extended exhales that are about twice as long as the inhale,” she asserts. Abrams also uses the “bumblebee” technique, which increases nitric oxide to the nasal cavity. Simply inhale lightly and deeply through the nose and during the entire exhale, make a humming sound. The hum can be amplified by gently closing the ears. The kid-friendly “lion’s breath” helps release stagnant energy. “Close your eyes and inhale through your nose. During the exhale, open your eyes wide, stick out your tongue and shake your hands. Hiss like a fierce lion,” Abrams advises. “Adding movement feels good and makes everybody laugh;

laughter is breath, too.” Parents can use the lion’s breath to calm rowdy children in the car or while shopping. It can also help children learn to control their emotions. Abrams notes that her breathwork techniques are for relaxation and balancing the nervous system; those with contraindications should consult a physician. Malhotra adds that there are other ways besides breathwork to stimulate the vagus nerve, but some are not safe to do at home and should be done only under the guidance of a medical doctor. “These breath tools are free and accessible to anyone,” Abrams says. “They can be used in so many different ways, at different times. I encourage everyone to play around with their curiosity about these different breath tools.” Sheila Julson is a freelance writer and frequent contributor to Natural Awakenings.

February 2024

Fit Body

Homeopathy for Athletes Remedies to Address Common Sports Challenges by Lauri Grossman, DC, CCH, RSHom(NA)

eing physically active is vital to good health, but accidents and injuries are bound to happen. This is where homeopathy can shine. The soccer star David Beckham used homeopathy for his broken foot before competing in the World Cup. James Ellington, the British Olympic sprinter, used homeopathy for muscle and joint pain before his competitions. Champion figure skaters Jayne Torvill and Elvis Stojko used homeopathy for their bruises. These world-class athletes recognized that homeopathic medicines speed healing and get them back in training quickly, and without troublesome side effects.

tional homeopathic practices and have not been evaluated by the U.S. Food and Drug Administration. For dosages, consult with a local homeopath. Gelsemium sempervirens can bolster the timid athlete that reports a weak stomach, a jittery feeling and weak knees before the starting gun goes off. It can restore their calm and equilibrium. This remedy can ease performance anxiety in other settings as well; it’s a favorite of actors and musicians to

relieve stage fright, and executives choose it to calm nerves before major business deals. Nux vomica can help the athlete that is irritable, on edge and needs to chill out before climbing onto the racing block. It can also help the super-competitive kid that loses a game and lambasts fellow team members about how their actions led to the loss. Nux vomica helps them become more amenable to the idea that it is not okay to yell at teammates and shift their focus away from the loss and toward enjoyment of their sport. Aurum metallicum is suited to the intense, idealistic competitor that sets impossibly high goals. From their perspective, it is their duty to win and become depressed if their team does not win. These people, young and old, are hard on themselves. Aurum metallicum can help soften the perspective on winning or losing and shift the mood away from depression. This remedy is also known for its ability to heal headaches that come on after experiencing loss or failure.

Evaluating sports and activity injuries has changed. The most helpful remedies may turn out to be those that are not typically thought of for sports injuries. A person’s underlying sensitivities may necessitate a different remedy, one that addresses the whole person, even when their chief complaint is a sprain, bump or bruise. At other times, athletes are looking for ways to get their mind in gear for fierce competitions and extreme training. The following remedies often prove helpful in such situations. These remedies are based on tradi-

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Arnica, bryonia, hypericum and ruta are go-to remedies for sports injuries. According to the National Institutes of Health, more than 6 million Americans and 200 million people worldwide use homeopathy on a regular basis.

Natrum sulphuricum can help the athlete that becomes seriously depressed after sustaining a head injury in football, field hockey or other contact sport. It can also help with other types of mood changes after head injuries, as well as troubling physical symptoms. Magnesia phosphorica, which is made from magnesium and phosphorus, can help alleviate cramps and muscle spasms that would be improved by heat, such as those earned after a hard workout or challenging day on the golf course. It also offers temporary relief of menstrual cramps.

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Cuprum metallicum is another approach to managing sudden cramps, especially those in the limbs, hands and feet. Arnica, which is made from a type of mountain daisy, assists the athlete and weekend warrior to relieve muscle aches and stiffness, swelling and discoloration from bruises. It is also available in topical gel, cream and ointment forms that may be applied to the affected area. Lauri Grossman is a chiropractor and certified homeopath in New York City. She has been practicing, teaching and presenting on homeopathy for more than 40 years, and she serves as president of the board of directors for the National Center for Homeopathy, a leader in homeopathic education for 50 years.

February 2024

Natural Pet

Love on a Leash Mutual Benefits of Walking the Dog

Hrecheniuk Oleksii/Canva Pro

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

he emotional bond between dogs and humans is a powerful force that extends beyond mere companionship. Known for their unwavering loyalty and intuitive understanding, dogs offer a source of comfort and emotional support. In return, the companionship and care provided by humans create a sense of security and happiness for their canine friends. The seemingly ordinary act of dog walking can bring vitality and other benefits to those on both ends of the leash.

EMOTIONAL HEALTH BENEFITS

Strengthening Bonds: In a study conducted at Manchester Metropolitan University, in England, researchers aimed to understand 24

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how humans and their animal companions actively share spaces, specifically through the lens of walking experiences. The study called into question a common perception that humans always dominate, showing that during walks, power is negotiated through mutual interaction, disproving the idea that authority goes only one way. This understanding reveals the complex bond formed during walks, emphasizing that power is shared, adding to the special and mutually helpful connection between humans and their dogs. Spending Time Together: Walking creates shared moments. Whether exploring familiar places or trying new routes, these shared experiences become lasting mem-

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ories that make the connection between dogs and owners even stronger. Communicating Nonverbally: While walking, owners and dogs interact without words. The leash becomes a kind of language, where owners express feelings and intentions through body language and energy, helping them understand each other better. Fostering Trust: Walking builds trust and reliance. Dogs trust their owners to guide and protect them during walks, creating a sense of safety and mutual dependence, which deepens their bond. Enjoying Quality Time and Affection: Walking is a time for closeness and affection. A simple pat, a gentle scratch or just being near

each other during walks creates moments of connection that strengthen the emotional tie between dogs and their owners.

PHYSICAL HEALTH BENEFITS

Physical Well-Being: The relationship between dogs and humans contributes significantly to the physical health of both parties. For Melissa Sherman, an animal communicator, energy healer and holistic pet health coach, a walk is more than just a routine. It is a holistic strategy to improve her pets’ well-being. Leading her pack of seven dogs through daily forest walks becomes a channel for physical vitality, mental engagement and emotional catharsis. Sherman’s insight reinforces the idea that regular nature walks contribute not only to the physical health but also to the overall happiness of both dogs and their human companions. Exercise Opportunity: Regular activities like dog walks also provide valuable exercise for their human counterparts. Re-

search published in The Gerontologist indicates that older adults that regularly walk their dogs are more likely to meet physical activity recommendations and exhibit greater functional ability compared to nondog owners. Cardiovascular Health: An assessment of studies and data by the American Heart Association concluded that dog ownership is likely linked to a reduced risk of cardiovascular disease. This positive association is primarily attributed to the active practice of dog walking.

QUALITY-OF-LIFE BENEFITS

Stress Reduction: Studies have shown that the presence of a dog can have a calming effect on humans, reducing stress levels and promoting overall mental well-being. The simple act of petting a dog releases feel-good hormones, creating a harmonious cycle of emotional support.

Increased Happiness: Dogs bring joy and a sense of purpose to human lives, particularly for those living alone or facing health challenges. The responsibilities of caring for a pet instill a routine and structure that contribute to an enhanced quality of life. Unconditional Love and Companionship: Perhaps the most profound aspect of this bond is the unconditional love and companionship exchanged between dogs and humans. Dogs are non-judgmental, offering a constant source of emotional support and companionship. In return, humans provide the care, attention and love that form the bedrock of this unique relationship. Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

February 2024

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Calendar of Events

Thursday, February 1 Charcuterie Board Class – 6-8pm. Hosted by Appalachian Creativity Center. Learn how to pair your refreshment board with various styles of drinks. Class includes delicious samples and a charcuterie board to take home. Reserve and pay $55 at 724-208-1746. Appalachian Creativity Center, 136 South Pittsburgh St, Connellsville.

Friday, February 2 Black History Month: Immersive Scientific Experiences – 6-8pm. Feb 2nd, 16th and 23rd. Hosted by The Citizen Science Lab. Age 7+, must be accompanied by adult. Honor pivotal black scientists by diving into the work of some of the great black scientists who laid the foundation for discoveries we make today. $50/Full series, $20/drop-in on individual days. Register at Care.com/Connect/TheCitizenScienceLab/ Series/95550-Black-History-Month-Scientific-Series. Citizen Science Lab - South Hills, 1699 Washington Road, Suite 200. 814-830-3100.

Wednesday, February 7 Inner Rituals-Using Nada/Sound Yoga to Access Your Inner Soul Scape – 7-8:30pm. Hosted by Rooted in Sound. Four-part transformative journey exploring Nada Yoga, harnessing the power of sound to unlock your inner soul scape. Tickets $35/single session, $120/fourpart series. RootedInSound.com/Event-Calendar/Nada-Yoga-Bowls. Rooted in Sound, 209 Commercial Ave, Aspinwall. 412-609-8999.

Thursday, February 8 PAW Patrol Live! “Great Pirate Adventure” – Various times Feb 8,9,10,11. Hosted by Pittsubrgh Cultural Trust. Mayor Goodway is getting everything shipshape for a big Pirate Day celebration in Adventure Bay when mishaps, mystery, and treasure maps come into play. Tickets $31.25-181.25 at TrustArts.org/ production/91901/list_performances. Benedum Center, 237 7th St. 412-456-6666.

Friday, February 9 Valentine’s Day Happy Hour – 5-7pm. Hosted by On the Rocks Designs and Civertido Shop. Complimentary cocktails and hors d’oeuvres. Explore the newly renovated Divertido Shop and the new finds from our Tucson gemstone shopping trip! Located at 355 and 357 Butler St, Etna. 412-206-9156.

Saturday, February 10 Connecting with the Dragon – 1-3pm. Hosted by Sacred.Centered.You. “Your inner dragon is the embodiment of your untapped potential. Embrace it, nurture it, and watch it soar.” -Unknown. On this Chinese Lunar New Year we celebrate the year of the Wood Dragon. Discuss the wisdom of the dragon and use qigong to invoke the dragon within. Information and tickets $30 at SacredCenteredYou.com/Registration. 412-258-0766.

Monday, February 12 You Are Not Alone: Healing with Self-Love –

6:30-8:30pm. Webinar panel hosted by OMA Center for Mind, Body, and Spirit. Self-love practices, personal stories of resilience and growth, with resources and tools to cultivate self-love. Tickets at OMAPittsburgh.org/ event/Healing-With-Self-Love. $5 donation requested. Info@OMAPittsburgh.org.

Tuesday, February 13 How to Gather & Lead a Community Garden Team – 6-7pm. Online event hosted by Grow Pittsburgh. At the core of each successful community garden is a strong team. Learn to engage your garden team, create rhythms for communication and decision-making, customize a group structure that works for you, and navigate the joys & challenges of collaborating. Tickets $10 at Eventbrite. com/e/How-to-Gather-Lead-a-CommunityGarden-Team-Tickets-759882156987. Grow Pittsburgh, 412-362-4769.

Hosted by Kitty Queen Cat Rescue. Bring your extra buttons or use ours to create a cute cat canvas. We supply materials, light snacks, and non-alcoholic beverages. Tickets $20 at Eventbrite.com/e/Crafting-WithCats-Buttoned-Up-Tickets-696685333587. Kitty Queen Cat Rescue, 4552 McKnight Rd, Millvale. KittyQueenCatRescue@gmail.com.

Monday, February 19 Joe Iconis & Family – 9:30-11pm. Hosted by Pittsburgh Cultural Trust Cabaret Series. A unique mash-up of showtune cabaret and rock and roll jamboree in an act that the NY Times calls “The Future of Musical Theatre.” Joe is hugely inspired by Robert Altman, Dolly Parton, The Muppets, and the Family of artists he surrounds himself with. Tickets $60 at TrustArts.org/production/88621/performance/88623/seat_selection. Greer Cabaret Theater, 655 Penn Ave. 412-325-6769.

Wednesday, February 14

Tuesday, February 20

Dirt ‘n’ Flirt – 7-9pm. Hosted by Grow Pittsburgh and Patagonia. Lettuce celebrate love by getting our hands dirty and growing food together. Decorate and plant a countertop salad bowl to take home newly planted seedlings for a future date night meal. Includes sweet treats and drinks. Tickets $35/ one, $55/two at Eventbrite.com/e/Dirt-n-Flirttickets-797023888907. Info: Grow Pittsburgh, 412-362-4769. Patagonia, 5509 Walnut St.

Community Outreach & Building People Power for Community Gardens – 6-7pm. Online webinar hosted by Grow Pittsburgh. Alongside tending the garden, building people power is a constant task for community gardens. Learn to create a simple outreach strategy specific to your needs. Tickets $10 at Eventbrite.com/e/Community-Outreach-Building-People-Power-for-Community-Gardens-Tickets-759886058657. Grow Pittsburgh, 412-362-4769.

Kindred the Family Soul – 8pm. Hosted by the August Wilson African American Cultural Center. Kindred the Family Soul is a duo that epitomizes the essence of longevity, evolution, and consistency in the modern era. Driven to motivate, inspire, comfort, and spread love for the past two decades, their movement includes a digital streaming platform, Legacy Network. Tickets $60 AWC.CulturalDistrict.org/Production/92498/ performance/92498/Seat-Selection. August Wilson African American Cultural Center, 980 Liberty Ave. 412-339-1011.

Thursday, February 15 Intro to Gardening: Starting Your Garden – 5:30-7pm. Hosted by Grow Pittsburgh at Garden Dreams. Learn the basic needs of plants, discuss choosing a garden location; when and how to plant; types of plants you can grow. Tickets $5 at Eventbrite.com/e/ Intro -To - Gardening-Starting-Your- Garden-Tickets-759811425427. Info: Grow Pittsburgh, 412-362-4769. Garden Dreams, 806 Holland Ave. Sourdough Bread Starter Class – 6-8pm Hosted by Appalachian Creativity Center. Sample delicious sourdough recipes while learning the history and art of sourdough baking. Recipe handout and sourdough starter included. Reservations and $55 payment at 724-2081746. Appalachian Creativity Center, 136 South Pittsburgh St, Connellsville.

Saturday, February 17 Crafting with Cats: Buttoned Up – 6-8pm.

Thursday, February 22 Tai Chi & Secret Facilitation of the Law of Attraction – 7-9pm. In person and online. Hosted by OMA Center for Mind, Body, and Spirit. Tai Chi master Sifu Eric Randolph will discuss the physics of Tai Chi and how it can facilitate the Law of Attraction. Tickets $20 online, $25 at the door: OMAPittsburgh.org/event/Tai-ChiLaw-of-Attraction. Unity Center of Pittsburgh, 5343 Kincaid St. Info@OMAPittsburgh.org.

Saturday, February 24 Sound Reiki-Certification Class – 9am-6pm. Hosted by Rooted in Sound. Elevate your practice with Sound Reiki Certification. Learn to harmonize ancient Reiki principles with the therapeutic power of sound from singing bowls, tuning forks and gongs. Tickets $222 at RootedInSound.com/Event-Calendar/ Sound-Reiki-Certification-class-2024-feb24. Rooted in Sound, 209 Commercial Ave, Aspinwall. 412-609-8999. Snow Moon Soul Fest – 10am-1pm and 2pm5pm. Two sessions. Hosted by Visions Reiki and Soul Spa. Gather with us to enjoy the knowledge of professional energy practitioners, vendors, and energy workers. to celebrate the awakening power of the Snow Moon. Tickets $45 at Eventbrite.com/e/Snow-Moon-SoulFest-2024-Tickets-759750292577?. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane. 724-745-1785. Wine, Whiskers, & Trivia – 6-8pm. Hosted by Kitty Queen Cat Rescue. 21+. You bring a bot-

February 2024

Ongoing Events tle of your favorite wine to share, we provide a sampling glass, snack pairings, and fabulous feline sommeliers to judge your taste in wine. Trivia starts at 6:30. Tickets $20 at Eventbrite.com/e/Wine-Whiskers-Triva-Tickets-798642179257. Kitty Queen Cat Rescue, 4552 McKnight Rd, Millvale. KittyQueenCatRescue@gmail.com.

Monday

Tuesday, February 27

Reiki Share at Visions Reiki and Soul Spa – 8:30-9:30am. 4th Mon. Free. Hosted by Visions Reiki and Soul Spa. Donations accepted. Experience healing, high vibrations, joy and fellowship of Reiki gatherings. Register at VisionsReikiAndSoulSpa.com/event/Reiki-Share-At-Visions-Reiki-And-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

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.

Flute Circle Gathering – 7-8pm. Hosted by Rooted in Sound. Join fellow music enthusiasts in a celebration of harmony and community, whether you’re a seasoned flutist or a curious beginner, we’ll create a unique symphony of connection. Tickets $10 at RootedInSound.com/Event-Calendar/Flute-CircleGathering-2024-feb27. Rooted in Sound, 209 Commercial Ave, Aspinwall. 412-609-8999.

Wednesday, February 28 Webinar: Invasive Bugs – 5-5:45pm. Free webinar hosted by Allegheny Land Trust (ALT). It is National Invasive Species Week! Join ALT Senior Director of Education and Curriculum Julie for an intro to some of the most common problematic invasive bugs of our region. Join the webinar at US02Web.Zoom.US/J/83928429107. ALT, 416 Thorn St, Sewickley. 412-741-2750. Free Your Feet Yoga! – 5:30-7pm. Hosted by OMBody Yoga. 90 Minute workshop and practice. Simple yoga practices like postures, breathwork & relaxation techniques for overall foot health & wellness. Learn basic foot massage and yogic science to keep your feet happy. Tickets $24 at Schedulicity.com/ Scheduling/LBLZ9R/Workshops. OMBody, 196 Dance Ln, Uniontown, PA. 724-320-9386.

Thursday, February 29 Science Stroll: Leap Day Hike – 9-10:30am. Hosted by Allegheny Land Trust (ALT). Spend the extra day of 2024 outside! Join an ALT educator for a general nature hike at Dead Man’s Hollow. No Walk-ins. $5. Register at AlleghenyLandTrust.NetworkForGood.com/ Events/63468-Science-Stroll-Leap-DayHike. Dead Man’s Hollow Conservation Area: Catfish Pond Entrance, 600 Scene Ridge Rd, McKeesport. ALT, 412-741-2750.

Plan Ahead

Save the Date

Wednesday, March 13 Discounted Medical Cannabis Evaluations with MedMJ Health – 11am-3pm. Hosted by MedMJ Health. Reduced pricing event for qualifying medical cannabis patients. Today only, obtain a medical cannabis evaluation at 45% off the regular price. Personalized doctor evaluation $110 for new patients, $70 for renewing patients. Bring a friend and pay only $200 for TWO new patients or $120 for TWO renewing patients. Convenient telemedicine from the comfort of your own home. Call ahead to schedule: 267-337-8944.

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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. Sound Healing in the Salt Cave with Patrick Keddie – 4-5pm. Hosted by Sterling Yoga 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 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.

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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. 617-517-7600. 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. 724-2600472. Flute Circle Gathering – 7-8pm. Last Tuesday of the month. Hosted by Rooted in Sound. Join fellow music enthusiasts in a celebration of harmony and community, whether you’re a seasoned flutist or a curious beginner, we’ll create a unique symphony of connection. Tickets $10 at RootedInSound.com. Rooted in Sound, 209 Commercial Ave, Aspinwall. 412-609-8999

Wednesday THRIVE Carmichaels Community Garden Project Meeting – 6-7pm. 2nd 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. Crystal Bowl Sound Bath – 6-7pm and 7:158:15pm. 3rd Wed thru Mar. 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

state using gongs and Himalayan singing bowls to send vibrations throughout your body. Registration required, $35 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave.

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 – 6:30-8:30pm. 2nd Wed. Free. Hosted by Visions Reiki and Soul Spa. Donations accepted. Experience healing, high vibrations, joy and fellowship. Register at VisionsReikiAndSoulSpa.com/event/Reiki-Share-At-VisionsReiki-And-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

Thursday 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. 304-292-3359. 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. 412-339-1011. 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 AlleghenyLandTrust.networkforgood.com/events. 412-741-2750.

All-Levels Vinyasa Flow with Sarah – 10-11am. 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.

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. Lit Fridays – 6pm on the last Friday of each month via Facebook Live and Zoom. Hosted by the August Wilson African American Cultural Center (AWAACC), Lit Fridays is a literary-focused, virtual salon featuring conversations and guest performances moderated by AWAACC Literacy Curator Jessica Lanay. Find info for each session at AWAACC.org/ Series/Lit-Fridays. AWAACC, 980 Liberty Ave. 412-339-1011. 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 Morgantown, WV Winter Farmers Market – 10am-Noon, 2nd and 4th Sat thru April. Hosted by Morgantown Farmers Market Growers Association. Info MorgantownFarmersMarket.org. Monongalia County Center, 270 Mylan Park Lane, Morgantown, WV. 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

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.

February 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 21.

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 6.

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 6.

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 23.

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.

NaturalAwakeningsSWPA.com

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 7.

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.

Medical Cannabis MEDMJ HEALTH

Dr. Irina Staicu, DO 267-337-8944 • office@medmjhealth.com Telehealth medical cannabis evaluations and personalized recommendations regarding product choice with a state-approved physician. Chronic pain, anxiety, PTSD, cancer, glaucoma, inflammatory bowel conditions, HIV, autism, seizures, multiple sclerosis, etc. An alternative option for many sources of medical ailments and bodily imbalances. See ad, page 9.

Natural Beauty Products Spiritual

Wellness

NAPTURAL BEAUTY SUPPLY

360 CAFÉ LLC

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 DR. ARETI, LLC

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 15.

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.

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.

Urban Farming GROW PITTSBURGH

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

Wyatt Melius 2000 Smallman St, Pittsburgh 412-609-8999 • RootedInSound.com Sound massage, Nada yoga, forest bathing, and acoustic-induced meditation. Check the calendar for sound baths on Sundays and Thursdays. See ad, page 19.

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.

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.

SALT OF THE EARTH

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

VISIONS REIKI AND SOUL SPA

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

February 2024

Pittsburgh, PA

NaturalAwakeningsSWPA.com

Natural Awakenings Pittsburgh February 2024

Articles inside

Natural Awakenings Pittsburgh February 2024 Publisher's Letter

Oral Health Tips to Prevent Heart Disease