Natural Awakenings Greater Pittsburgh March 2024

Food & Fitness Trends

HEALTHY LIVING HEALTHY PLANET

PITTSBURGH,PA EDITION

Publisher Michelle Dalnoky

Lead Editor Martin Miron

Production Assistant Joann Dalnoky

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January | Health & Wellness

March | Food & Nutrition

April | Eco-Travel

February | Heart-Healthy Lifestyle

Pittsburgh, PA NaturalAwakeningsSWPA.com

2024 Editorial Calendar

September | Emotional

October | Whole Body Alignment

November | Grateful Aging

December | Reconnect & Rejuvenate

Self-Sufficiency Means Food Sovereignty

The most wonderful time of the year is coming! For me, as many of you may already know, because I write about this every year, it almost time for gardening. It is late February, so I am still in the planning stage, but also getting ready to start planting seeds. Most of mine were saved from last year’s crop, so I don’t have to buy much.

As the world gets less secure, so does the food supply, not to mention the prices. My mother was born in Germany in 1943, in the middle of WWII. My grandmother (Omi), had five children under the age of 8, and eventually found that her husband died in a Russian concentration camp. She fed her children from her garden, fruit trees and chickens, and bartered for other necessities.

My grandfather was from Masontown, in Fayette County, one of 10 children of Hungarian immigrants who went to work in the coal mines when he was 11. He always had a big garden, although it was only a small yard. During the Great Depression, he fed his family from the garden, fruit trees and grapes, plus venison. He would cook up his vegetables into a stew, freeze it in margarine containers and eat it all winter. We always went home from visits with a big paper bag or two of vegetables.

I hope you can grow some of your own food this year. Even if you don’t have any space, container gardening is always an option. Potatoes grow great in bags or containers, as well as tomatoes, peppers, herbs, lettuce, celery and so much more. If you have even a small yard, your options are expanded. Gardening is hard work, but so worth it, especially considering the cost of food these days, but also considering the wars, food shortages, hunger, famine and climate issues raging around the world.

Food sovereignty is something everyone should think about because none of us are immune to these crises, and we need to know how to feed ourselves with healthy, fresh food. Not everyone has the same access to food, the knowledge of how to grow, preserve and prepare it, the land, tools and equipment needed, and so on. There are many resources available, including Natural Awakenings magazine, on how to grow your own food, and trust me, when you go out and pick one of your own tomatoes and eat it, you’ll know it was all worthwhile!

Michelle Dalnoky, RN, BA, Publisher

2024 Wesley Gala

The annual Wesley Family Services Gala fundraiser will be held on

March 1 at the Wyndham Grand Hotel to raise vital funds for their mission of empowering children, adults and families by providing transformational care. This year they will showcase the theme of Wesley yesterday, today and tomorrow, while honoring CEO Doug Muetzel’s 25 years of dedication.

Muetzel has orchestrated two mergers alongside visionary leaders and boards, including the largest nonprofit social service/ behavioral health merger in Allegheny County history. Under his leadership, Wesley has transformed from a primarily specialized education and social service provider in the south hills to a multi-service, $60 million nonprofit with 14 main offices, 23 IDD residential homes and two schools with services that impact 15 counties of southwestern Pennsylvania. Programs include autism, behavioral health, education, family support and preservation, foster care, older adults and service coordination across the life span.

Black-tie optional attire. Location: 600 Commonwealth Place, Pittsburgh. Register or donate at Tinyurl.com/Wesley2024Gala.

Wild Ones Symposium

The Wild Ones Western Pennsylvania

Area second annual symposium: What Does Ecologically Responsible Land Stewardship Look Like? will be held from 5 to 6 p.m., March 14, at the Frick Environmental Center. The event will comprise a journey into the world of sustainable practices, with a focus on native plants and their crucial role in ecological harmony.

Participants can connect with like-minded individuals, forge new friendships and exchange ideas. The symposium provides ample time for networking, ensuring a vibrant community of individuals passionate about ecological sustainability.

Highlights include Q&A with expert panelists such as Mark Brownlee, from ArcheWild; Wil Taylor, from Jennings Environmental Education Center; Chris Kubiak, from Audubon Society of Western Pennsylvania; Jake Kristophel, from Fallen Aspen Farm; Ashley Funk, from Mountain Watershed Association; and John Creasy, from Garfield Community Farm.

Admission is $35 or $25 for Wild Ones members. Location: 2005 Beechwood Blvd., Pittsburgh. Get tickets at Tinyurl.com/WildOnesSymposium.

Navigating Climate Intersections

Dr. Joylette Portlock

Sustainable Pittsburgh Executive Director Dr. Joylette Portlock will speak speaker at World Affairs Institute: Navigating Climate Intersections, from 8 a.m. to 3 p.m., March 5, at the University of Pittsburgh, exploring how to navigate our new climate reality and chart a path to a more secure and sustainable future for all.

People at all stages of their careers across the nonprofit, public and private sectors are invited to register for the Changemakers Across Sectors track. Artists, entrepreneurs, college students, retirees, emerging professionals and senior executives are all welcome to participate.

Topics include fast fashion and the circular economy, climate migration havens, clean transportation, green space access and more. The Institute will dive deeply into local and global climate intersections.

The World Affairs Institute is a partnership among Rotary International, Sustainable Pittsburgh, and World Affairs Council of Pittsburgh. For 53 years, the Institute has engaged student leaders in deep discussions of key issues in international affairs to help them develop the skills to understand and think critically about their world.

Location: 3959 Fifth Ave., Pittsburgh. Register at Tinyurl.com/PennState Changemakers.

Food as Medicine

Prescription Foods, a Pittsburgh-based fermented foods company was founded in 2015 with the production of fermented foods sold at health food stores. Meryem Mammedova, the owner and founder of the company, created two gut healing programs that are available online and in person. Products include Cofir, Cogurt, Kimchi, Kraut and Garlic Beets.

Find your place on the planet. Dig in, and take responsibility from there.

—Gary Snyder

Meryem Mammedova

Mammedova says, “I help women struggling with gut imbalance and lack of fulfillment to gain freedom in their overall health so they can live their life to the fullest. These programs were created based on my own healing journey, and all I teach here helped me to become free from depression, anxiety, chronic fatigue syndrome, digestive issues, memory loss, mood swings, sleep issues and adrenal fatigue. I would like to reach people who are struggling with the similar issues so they learn that healing is possible and can be natural.”

For more information, call 412-335-6426, email JennetMammedova@gmail.com or visit PrescriptionFoods.org.

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

Forest Stewardship

Spanning more than 31 percent of our planet’s land, forests produce clean air and fresh water, offer a home to a multitude of plants and animals, and sequester enormous amounts of carbon from the atmosphere. And yet, human activity threatens these natural settings with deforestation, climate change and illegal logging. Here are actions we can take in celebration of International Day of Forests on March 21 and every day to ensure the future of our woodlands.

Support sustainable forestry. When purchasing wood, paper and other forest products, look for those that come from sustainably managed forests or are certified by reputable organizations like the Forest Stewardship Council (fsc.org) or BM TRADA (bmtrada.com)

Plant trees. Get those hands dirty and participate in tree planting initiatives with organizations such as the Arbor Day Foundation (ArborDay.org)

Reduce, reuse and recycle. Opt for recycled and eco-friendly products that lessen the demand for new products that may contribute to deforestation. Remember to recycle paper products to conserve valuable forest resources.

Go digital. Embrace digital solutions that minimize the need for paper. Store important documents electronically, read e-books instead of printed ones and consider digital alternatives before printing something.

Back sustainable livelihoods. Many communities depend on forests for their livelihoods. Encourage fair trade practices that support sustainable, forest-based industries, such as those promoting non-timber forest products like honey, nuts, mushrooms, palm oil and maple syrup.

Engage in advocacy. Join local or global organizations dedicated to forest preservation and conservation such as the Rainforest Alliance (Rainforest-Alliance.org), The Nature Conservancy (Nature.org), Sierra Club (SierraClub.org) or Trees Forever (TreesForever. org). Each voice helps shape policies and promotes sustainable practices on a larger scale.

Educate others. Share knowledge about the importance of forests and their challenges. Organize workshops, give talks or simply have conversations with friends and family to raise awareness and inspire action.

Practice responsible tourism. When exploring forested areas, minimize the impact

by following designated trails, respecting wildlife habitats, refraining from touching or feeding wild animals and taking trash home.

Support forest restoration initiatives. The Global Restoration Initiative (GRI) works with governments, businesses and communities worldwide to restore degraded forests and bring back life to these vital ecosystems. Consider supporting GRI (wri. org/initiatives/global-restoration-initiative) or local initiatives like American Forests (AmericanForests.org), Pennsylvania Parks & Forest Foundation (PAParksAndForests. org) and Tree Folks (TreeFolks.org) through donations or volunteer work.

Planting for the Planet

Seven Herbs to Grow, Eat and Heal

by April Thompson

Growing herbs at home has myriad benefits, enhancing health, boosting flavor and saving money while supporting local ecosystems. Home growing not only provides fresh herbs for cooking needs, but also offers access to easy and affordable natural remedies that can soothe common ailments.

“There is nothing like having your own fresh herbs in home-cooked meals. You can also dry and prep your own herbs for winter. Herbs retain more fragrance and vibrant color when you dry and process your own,” says Nadine Clopton, an herbalist who serves as regenerative education program manager for Rodale Institute.

Clopton likes to grow medicinal herbs like holy basil, as well as culinary herbs like rosemary, sage, thyme, oregano and basil, which serve as both nutrition and medicine. “They have minerals, vitamins and antioxidants, and are deeply supportive of different systems in the body,” says Clopton, who maintains a small deck herb garden in her Bethlehem, Pennsylvania, apartment.

A home herb garden boasts multiple environmental benefits, reducing our carbon footprint by eliminating the miles most herbs travel to reach the local grocery store, and eliminating pesticide use, if grown organically. Herbs are also great for attracting pollinators like bees, birds and butterflies to support a balanced and healthy ecosystem.

GREAT HERBS TO GROW, EAT AND HEAL

“Rosemary is a multifaceted herb high in calcium,” says Linda Conroy, an herbalist, farmer and herb educator in Albion, Wisconsin. She uses it in topical lotions for pain relief,

makes rosemary-infused salt for a flavor-booster and incorporates this pungent herb into her homemade feta cheese. Rosemary has been shown to enhance cognition and memory. It is also a natural mosquito repellant, making it a great addition to summer patios.

Sage is known for its anti-inflammatory properties and as a natural treatment for sore throats and coughs. “This easy-togrow perennial also helps attract pollinators,” says Conroy.

Dandelion is an excellent detoxifier that can help cleanse the liver and promote healthy digestion. “Every part of the dandelion is edible; it’s really a powerful, supportive herb. There are so many herbs like dandelion that grow wild around us, asking for our awareness and acknowledgment,” Clopton remarks.

Thyme has powerful antimicrobial properties that can help fend off bacterial infections. “It’s also anti-spasmodic and a natural expectorant, making it an excellent addition to cough remedies, which can save money compared to over-the-counter treatments,” Conroy advises.

Lemon balm is a natural stress reducer that can help reduce anxiety and promote relaxation. “I love growing lemon balm and holy basil together,” says Clopton. “They act like a natural mosquito repellent, in addition to all their medicinal and culinary benefits.”

Chamomile is an essential herb for relaxation and digestion. Regular consumption of chamomile tea can help reduce anxiety and promote restful sleep. Conroy also uses this herb for topical applications like lotions, body washes, foot baths and even eyewashes to soothe sore, irritated eyes.

Garlic has antibacterial and antiviral properties that can help fight infections. The bulb is also known to reduce blood pressure and lower cholesterol levels. “Garlic, chives and other plants in the allium family

are all important immune-system boosters,” says Conroy.

GETTING STARTED

For first-time growers, an herb garden may sound intimidating, but with patience and care, it can flourish even in small, indoor spaces. Conroy recommends trying chives, as they are easy to sprout and thrive in a box or pot. She also suggests starting by growing just one herb at a time.

While Conroy grows her herbs from seed in her own greenhouse, it is perfectly acceptable to buy plants that already have a head start. Clopton suggests plants like lemon balm because it is easy to root from a cutting. She also recommends supplementing soil with organic compost to give plants an extra boost, and making sure growing containers have good drainage.

Adding herbs to an outdoor garden or indoor space is an easy way to shrink our carbon footprint and support pollinators for the good of the planet, all the while saving on groceries. Start small with an herb garden and enjoy the numerous health and other benefits herbs offer.

April Thompson is a Washington, D.C., freelance writer covering food, travel, sustainability and spirituality topics. Learn more at AprilWrites.com.

TURMERIC EGGS

YIELD: 4 SERVINGS

1 onion, sliced thin

3 medium tomatoes, chopped

1 Tbsp ghee

¼ tsp salt

¼ tsp dried, powdered turmeric

¼ tsp black pepper

¼ tsp paprika

5-8 eggs

Cilantro as garnish

Sauté onions and tomatoes in ghee until soft. Add in spices and adjust to taste. Crack 5 to 8 eggs, add them to the sauté and cover. Wait until the yolk and whites are almost set and stir. Garnish with fresh cilantro.

Copyright © 2017 Madiha M. Saeed, from her book The Holistic Rx: Your Guide to Healing Chronic Inflammation and Disease, published by Rowman & Littlefield. All rights reserved.

SOOTHING SUPPORT TEA

This tea includes a class of herbs referred to in herbalism as nervines, which work to support and nourish the nervous system and relieve anxiety. While sipping this elegant infusion, visualize the herbs gently smoothing over any frayed nerves with a cleansing wave of calm.

YIELD: 1 CUP

Lemon balm

Tulsi (holy basil)

Milky oats or oatstraw (avena sativa)

Chamomile

Lavender

Rose petals

Combine equal parts of the organic dried herbs in a bowl. To make a cup of soothing tea, use 1 tablespoon of the herb mixture per 8 ounces of hot water. Steep covered for 10 minutes.

Recipe courtesy of Nadine Clopton. Before consuming any herbal remedies, consult with a doctor or pharmacist for possible interactions with prescription medications or preexisting health conditions.

Jeffrey Smith

Preserving the Nature of Nature

by Kelcie Ottoes

Microbes are essential for human and planetary health. These single-cell organisms exist everywhere—from the bottom of the ocean to inside the body—forming symbiotic relationships with their environs. Soil microbes can increase crop yield, nutrient density, carbon sequestration and water retention, while microbial networks in forests shuttle vital resources that support trees. In the ocean, microalgae produce much of the world’s oxygen. Our bodies have more microbes than cells, and the likelihood of developing a chronic disease is closely linked to gut microbiome composition and activity.

Scientific understanding of these vital microscopic creatures is in its infancy, and human tinkering threatens their existence and ours, according to Jeffrey Smith, a leading spokesperson on the dangers of genetically modified organisms (GMO) and champion for the preservation of the “nature of nature” for more than 25 years. “We’re still discovering what the microbe army does on our behalf, unseen,” he says. “There are around 1 trillion microorgan-

isms, and I’m told we’ve characterized far less than 1 percent, but we’re kind of in awe of the magic that they perform every day.”

Smith’s activism began with a lecture by a genetic engineer that blew the whistle on biotech giants like Monsanto that were preparing to plant genetically engineered crops. Once introduced, GMOs would cross-pollinate, reproduce and be a permanent part of the food supply, the engineer warned. As a marketing expert, Smith knew that without the right messaging about the dangers of GMOs, companies developing and marketing modified crop seed would likely succeed with their plans, endangering the health of consumers. He made it his mission to educate everyone about the harmful effects of GMOs, including toxins, allergens and genetic hazards.

Celebrated neuroscientist and pharmacologist Candance Pert once described Smith as the “leading world expert in the understanding and communication of the health issues surrounding ge-

netically modified foods.” Smith has written two books, including the bestseller Seeds of Deception, released five movies, spoken in 45 countries and trained tens of thousands of people to advocate for life without GMOs.

He also founded the Institute for Responsible Technology (IRT), a nonprofit dedicated to protecting nature’s genetic integrity and biological evolution by preventing the outdoor release of GMOs and toxic agricultural chemicals into the food supply. According to an October 2019 survey by the Pew Research Center, about 50 percent of U.S. consumers believe that GMOs are worse for people’s health than foods with no genetically modified ingredients. IRT played a role in that education.

More recently, Smith has turned to a new threat: gene editing of microorganisms with commercially available, inexpensive CRISPR kits that anyone can try, and are even part of some high school science programs.

While most genetically engineered microbes are expected to die in the wild, their potential impacts are unknown and unpredictable. Smith worries that a home hobbyist will unintentionally create and set free a modified organism that imperils oceans, soil, forests or humans. “What’s very concerning is what we may do to the mi-

crobiome,” he explains. “By genetically engineering microbes with novel traits, we are introducing unpredictable outcomes that are unretractable. We’re risking human health and the environment with each release.”

To save the planet’s smallest and most essential organisms, Smith is seeking worldwide awareness, engagement and new domestic laws through his for-profit company Protect Nature Now. Ultimately, his aim is to unite leaders around the globe to stop the uninhibited tampering with microbes and protect the integrity of microbiomes that positively contribute to human health, regenerative agriculture and environmental conservation.

The last piece of saving our microbes, Smith says, is creating a curriculum so that future generations can learn to protect and respect microbes, too. “People always ask, ‘What can I do to help?’ And my answer is, it depends on what a person’s abilities, resources and interests are,” he explains. Smith encourages individuals to become educated about GMO risks, share the message, demand that lawmakers protect vital resources and financially pressure GMO food manufacturers by consuming organic products.

Kelcie Ottoes is a content writer for sustainable businesses, specializing in blog posts, case studies and white papers.

Food Trends for 2024

What We’re Looking for at the Dinner Table

by Carrie Jackson

Few factors are as important to overall wellness as our diet. Besides taste and nutritional value, food preferences are influenced by convenience, availability, cost and personal values. Trends are shifting away from fad diets to more balanced eating, as people across generations are focused on living healthier well into their golden years. Equally as urgent is a demand for more sustainable products and manufacturing practices as consumers become increasingly aware of the impact their food choices have on the planet.

Dr. Melinda Ring is the executive director of the Osher Center for Integrative Health at Northwestern University, in Chicago. As a leading center for integrative medicine, their team helps patients achieve optimal health through innovative, whole-person care. Ring says that personalized nutrition, plant-forward diets and longevity protocols are overtaking older trends like low-carbohydrate or high-fat fads.

“In recent years, there’s been a movement away from highly restrictive diets toward more balanced, sustainable eating patterns that emphasize whole foods over highly processed alternatives,” says Ring. “Interest in local food sources is growing, driven by concerns about sustainability and food quality. While the pandemic highlighted concerns about access to healthy food for all, busy lifestyles continue to make convenience a key factor influencing food choices.”

Ring cites nutritional psychiatry as a burgeoning field. “Emerging research suggests a link between diet and mental health, with diets rich in fruits, vegetables and omega-3 fatty acids potentially benefiting mood and cognitive function,” she explains. Ring adds that there is an increasing focus on incorporating protein for overall health, as well as personalized nutrition, in which advances in genomics and biotechnology are used to tailor dietary recommendations to individual genetic, lifestyle and health factors.

Frances Largeman-Roth, RDN, is a New York Times bestselling author and nationally recognized health expert. Her latest book, Everyday Snack Tray, outlines fun, flavorful and nutrient-dense charcuterie boards for every occasion. She asserts that members of Generation Z—those born in the late 1990s and early 2000s—are driving many of the current shifts in food and beverage choices.

“The sober movement is rapidly gaining momentum, with an influx of mocktails, non-alcoholic beer and zero-proof wines on the market,” she explains. “People in their 30s and older are realizing that alcohol interrupts their sleep and are looking for other ways to relax at night. They’re also moving away from caffeine, which has a long half-life, so while the body may feel tired at night, the brain is still triggered. Fast-casual restaurants and

cafes have increased their selection of fruit-forward, caffeine-free drinks, and a new all-natural brew called figgee, made from ground figs, is emerging online.”

Zoomers tend to be more conscious of the connection between their food decisions and impacts on the planet, which explains why they are more likely to choose and demand sustainably grown and packaged products. “This generation is drawn to brands that have carbon buy-back programs or help sequester nitrogen in their manufacturing,” says Largeman-Roth. “While we’ve seen an influx of meat alternatives in the past, there’s starting to be a pushback against the ones with long ingredient lists that are highly processed. Rubi protein made from lemna, or duckweed [a free-floating, aquatic plant], is gaining popularity as a plant-based protein alternative. It contains nine essential amino acids and uses 10 times less water to grow than soybeans and 100 times less water than beef. And, people are turning to the root system of mushrooms, instead of the caps, as a higher protein source. Their versatility makes them ideal for nuggets, jerky and other substantial snacks.”

Consumers are looking for foods that can help regulate blood sugar, especially as more of the population is concerned about pre-diabetes. “People are continuing to choose nuts, beans and other high-protein boosts to refuel after a workout or in-between meals,” Largeman-Roth points out. “Products such as Good Measure bars, made of almonds, peanuts and pumpkin seeds, are emerging as nutrient-rich and satisfying snacks. Consumers also realize how important fiber is for gut optimization, skin quality and mental health. Perhaps most top-of-mind in a post-pandemic world, it’s vital for immune health, as well. Overall, people of all ages want products that make them feel better and fit into their lifestyle. A lot of boxes have to be checked for people to try a new product, and food manufacturers are stepping up.”

Perhaps taking a cue from the younger generation, members of Generation X—Americans born between 1965 and 1980—are pioneering a new approach to healthy aging to help them thrive in their diverse lifestyles. According to the global market research company Mintel, aging concerns that were once considered taboo, such as menopause, are now being openly discussed.

“The new focus for our aging society will be an extended healthspan—the period of life spent in good health,” says Mintel Principal Analyst Jolene Ng. “This is an important shift, as population aging is a defining global trend of our time. By 2030, one in six people in the world will be aged 60 years and older, according to the World Health Organization. Brands need to consider the various nutritional, physical and mental health needs for middle-aged and older adults. Opportunities to improve healthspan include maintaining brain function with age and functional health solutions for common problems like disrupted sleep.”

Increasingly, Gen Xers aged 44 to 58 prioritize sleep as a tool for improving overall physical and emotional health. “Research has shown that total sleep time, sleep efficiency and deep sleep decrease with age,” says Ng. “Brands are focusing on innovating products with nutrients such as fiber or botanicals like lavender that can improve sleep quality. Products such as Bardo’s Calm snacks, which contain lemon balm and thyme, are emerging as a snack option for Gen Xers who are interested in trying food that supports relaxation.”

Many consumers are part of the “sandwich generation”, a term used to describe people in their 30s or 40s that are raising children while also caring for aging parents. Ng notes that brands are adjusting product lineups and marketing campaigns to address the specific requirements of these families. She expects to see more services like Magic Kitchen, which, she explains, is “a meal kit service that offers a range of healthy, dietitian-designed meals for families with different health needs, including seniors. Their objective is to bring families together during dinnertime, while respecting the specific dietary needs of individuals within the family unit. Brands also can help ease the stress and strain on these compound caregivers by offering convenience products and helpful tools for themselves and the loved ones they care for.”

Historically, food and beverages have been a source of great pleasure and social interaction, and Mintel Food & Drink Director David Faulkner envisions this as a continuing trend. “Just as we saw during COVID-19, food and drink will be the go-to source of comfort for consumers, delivering precious moments of joy,” he says. “It will be all the more relevant during the worsening climate crisis for food and drink companies to position pleasurable products as necessities, not as guilty self-indulgences.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

Functional Medicine Approach to Colon Health

Simplified Steps to Repair and Restore the Gut

by Madiha Saeed, M.D.

In the United States, colorectal cancer is one of the most common types of cancer. According to the American Cancer Society, the disease is expected to precipitate approximately 53,000 deaths in 2024, and incidence rates for people under 55 have been increasing by 1 to 2 percent each year. Regular screenings and lifestyle improvements, including a healthy diet and regular exercise, can decrease the risk.

“The gut is the root and the foundation of health,” says Vincent Pedre, M.D., a board-certified internist specializing in functional medicine and the best-selling author of The GutSMART Protocol. In addition to dramatically improving overall health, his protocol incorporates science-backed lifestyle modifications that have been shown to optimize gut health and reduce the incidence of colorectal cancer.

OPTIMIZING DIGESTIVE HEALTH

Research has proven that chronic inflammation is highly correlated with the development of colorectal cancer. A functional medicine approach begins by easing inflammation and then taking steps to restore the population of healthy bacteria in the gut by replenishing nutrients, repairing the gut lining, rebalancing the body and managing stress.

Putting out the fire in the gut: The first step is to remove the possibly offending triggers of inflammation, beginning with gluten; grains; dairy; sugar; soy; nutrient-depleted foods containing artificial ingredients, preservatives and additives; processed foods; genetically modified foods; and any ingredient for which there is a sensitivity. A practitioner can also test for and address chronic illnesses that may be impacting the gut such as hepatitis, Epstein-Barr and other viral and fungal infections.

Replenishing nutrients: To restore the vitamins, minerals, nutrients and other essential ingredients needed for proper digestion and absorption, it is important to incorporate more organic, whole foods in

the diet, but that is not the full story. As Pedre explains, “There is not one right diet. If you eat foods that you cannot break down into little nutrients and absorb, then it doesn’t get broken down and tends to feed bad bugs that can grow inside of you. We really need to think about whether our gut is capable of breaking down the foods we actually eat because that is really what determines whether the diet is right for you.”

In his book, Pedre offers a quiz that helps people determine their level of gut dysfunction. Alternatively, a practitioner can evaluate stomach acid and digestive enzyme levels to ensure that food is being broken down properly. “Digestive enzyme supplements can help pick up where your

body might be falling short, breaking down your foods, making them more digestible,” explains Steven Wright, co-founder of the Healthy Gut Company. To help support the gut microbiome, Pedre recommends altering the diet to increase the number and quantity of vegetables and fermented foods such as sauerkraut and kimchi.

Restoring the balance of good bacteria in the gut: Crucial for colon and overall health is a robust population in the gut of probiotics (the good bacteria) and prebiotics (the food for probiotics). Fermented foods are excellent probiotic sources, while green, leafy vegetables and other high-fiber foods, as well as asparagus, carrots, garlic, leeks, raw onions, radishes and tomatoes, are some of the best prebiotics. If levels are insufficient with just food, probiotic and prebiotic supplementation may be necessary.

Repairing the gut lining: Our intestines are lined with millions of cells that create a tight barrier—the gut lining—which in essence determines what is absorbed into the bloodstream and what stays in the gut to eventually be eliminated. When the gut lining is not healthy, however, the barrier is not able to perform its job properly, allowing toxins and bacteria to leak into the body and preventing the system from properly absorbing nutrients. To repair the lining naturally, it is imperative to eat plenty of organic, whole foods that include zinc; vitamins A, C, D and E; omega-3 fatty acids; and selenium.

Rebalancing our lifestyle: “Slowing down when you eat and saying some prayers between bites is a real big deal,” Wright advises. “It allows your gut to make acid in your stomach and make

enzymes work in your intestines.” He also recommends playing and spending time outdoors with our hands in the dirt and breathing in the smells and molecules that “tell our body that it is a normal environment.” Activities like gardening and yard work add diversity of microbes from the soil and will help to balance our microbiome.

Managing stress: “Stress is an attack on your gut, a self-induced attack,” Pedre notes. By incorporating coping techniques, exercise routines, consistent sleep patterns and time in nature, we help optimize gut healing and maintain the body’s well-being and balance.

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

Emerging Trends in Fitness

The Latest From Workouts to Wearables

by Kimberly Whittle

Multiple studies report that an active lifestyle offers mental and physical benefits, as well as a longer healthspan. Workout strategies and fitness equipment are continually evolving to meet changing consumer interests, incorporate scientific discoveries and take advantage of technological advancements. Here is a look at the latest emerging trends in fitness.

IN-PERSON VERSUS ONLINE FITNESS PROGRAMS

Connected fitness equipment that replicates the gym experience at home with online programs led by professional trainers has experienced a downturn in sales since the end of the pandemic. Lululemon Studio Mirror went out of business and Peloton has lost 40

percent of its value. The financial struggles for connected fitness are expected to continue in 2024 as consumers seek in-person connections in the post-pandemic world. The International Health, Racquet and Sportsclub Association’s annual member survey reports a rise in gym and studio memberships and revenue across lowcost, luxury and boutique facilities; this upswing is expected to continue.

ADVANCES IN TECHNOLOGY

Wearable devices that track workouts, steps and active minutes, and use biosensors to monitor health data like heart rate, blood pressure and sleep patterns continue to be popular as their functionality expands. Enhancements to popular devices include Apple Watch’s ability to identify abnormal heart rhythms; Fitbit’s improved accuracy of health and fitness monitoring and storage software; and NADIX Activewear’s capability to tell if yoga moves are being performed properly.

Tech companies are expected to continue to improve the accuracy of their sensors, technology and connectivity, as wearables are part of a broader trend toward datadriven training. Real-time statistics like heart rate, velocity and speed can help individuals monitor the effort and intensity of workouts and help coaches tailor programs to each client, even in group settings. Companies like Meta and Les Mills are also expanding virtual reality for workout applications, allowing users to visit surreal locations for real fitness results without leaving home.

NEW WEIGHT-LOSS DRUGS

A combination of aerobic exercise, strength training and diet can improve metabolic function, reduce body fat and increase the chances of maintaining a healthy weight. A new class of drugs called glucagon-like-peptide 1 (GLP-1) agonists, such as Ozempic and Trulicity, which have been used to treat Type 2 diabetes, also lead to weight loss and may improve heart health.

“This class of medications is not a replacement for exercise,” stresses Steven Masley, M.D., a physician, nutritionist and author of The 30Day Heart Tune-Up. “The drugs’ mechanisms of actions are very different; they are dramatically more expensive; and they have occasional worrisome side effects—in contrast with exercise that has multiple health benefits. Exercise does not just enhance weight loss and blood sugar control, it also improves brain function, helps you with sleep, reduces stress, strengthens bones, improves intestinal function and improves mood. For those taking GLP-1 medications, the best results will occur when they are combined with exercise.”

BLENDING OF HEALTH, WELLNESS AND FITNESS

An emerging trend is the blurring of lines between health clinics and fitness centers. Some medical offices are adding personal trainers to their teams in order to complement the work of doctors and nurses, while fitness centers are acquiring or developing their own clinics to prescribe weight-loss drugs, hormone replacement protocols, integrative therapies and infrared sauna sessions. One such example is Life Time Fitness’ flagship health club in Minneapolis.

STRENGTH TRAINING CRAZE

Strength, or resistance, training continues to grow in popularity, especially among Generation Z-ers that love to post photos of their fit selves on social media and appre-

ciate the science-based benefits, including muscle building, cardiovascular improvements, increased bone density, reduced body fat and stabilized joints.

A study of more than 400,000 people published in the British Journal of Sports Medicine found that those regularly practicing strength training along with aerobic exercise had a lower risk of death than those that performed only aerobic training. Another analysis from the same journal suggested that regular strength training was associated with a 10 to 17 percent lower risk of cardiovascular disease, diabetes, lung cancer and overall mortality.

In response to this emerging trend, Nike has developed a new line of strength training equipment; Pure Barre launched Define, a low-impact class that incorporates heavier weights; and Orangetheory Fitness expanded its workout offerings to include strength training.

FITNESS IN THE WORKPLACE

Some companies recognize the benefits of offering employees access to fitness facilities and health education classes, which lower insurance costs and increase productivity and mental health. If changes advocated by an American College of Sports Medicine task force come to fruition, billings for services by fitness professionals would be covered by insurance.

STAYI NG ACTIVE FOR MENTAL HEALTH

In a Lyra Health survey of U.S. corporate employee benefit leaders, 95 percent of respondents said that mental health benefits are very important to prospective employees. Regular physical activity and exercise can boost mood and improve mental health, and individuals are increasingly recognizing their worth.

Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation.

Ear Infections

Holistic Treatments for Kids

by Jennifer Zethner, RN, MS, CPNP

More than two-thirds of children develop at least one ear infection by the time they are 3 years old, and a third of these kids experience three or more episodes.

“Ear infections may be painful, can lead to complications and are stressful for the child and their parents,” says Andy Smith, a chiropractic doctor who treats adults and children in Denville, New Jersey. But as children grow, the structures in their ears enlarge, their immune systems strengthen and their risk of infections decreases, with most youngsters outgrowing ear infections by age 5.

The common ear infection, or acute otitis media (AOM), is caused by a buildup of mucus in the middle ear and is accompanied by pain, fever, redness, swelling and possibly discharge, as viewed through an otoscope by a pediatric provider. Mucus can develop from nasal congestion and cough associated with the common cold, as well as from inflammation caused by diet, allergens, smoke, mold and other environmental toxins.

Symptoms of an ear infection in babies and toddlers include tugging on their ears, irritability and fever. Older children may complain of ear pain that may worsen when lying down, have a fever or display irritability, clinginess, decreased activity, loss of appetite, dizziness, vomiting or difficulty hearing. AOM may be caused by bacteria or viruses. The American Academy of Pediatrics strongly urges pediatric providers to wait and watch before prescribing antibiotics for ear infections because they often clear on their own within two to three days.

Children may also develop fluid in the middle ear without signs of an infection, pain or fever. Middle-ear fluid can be chronic and may lead to hearing loss and speech delays. Symptoms can include complaints of difficulty hearing, lingering cough and nasal congestion, or no symptoms at all. If a child is diagnosed with AOM and does not have pain or fever, parents should work with their pediatric provider to address the cause of the buildup of fluid rather than treat it with unnecessary antibiotics.

PREVENTION STRATEGIES

Ear infections may be prevented by avoiding foods that lead to inflammation and mucus development. Many parents report their child’s first ear infection between 1 and 2 years old when they switch from formula or breast milk to dairy, including milk, butter, yogurt, cheese and ice cream. Dairy may also be an ingredient in prepared or processed foods found at the grocery store. Dairy is associated with recurrent AOM because it causes mucus production in the body.

Frequent ear infections may also be caused by other food sensitivities or allergies to eggs, nuts, soy, corn or gluten, as well as exposure to environmental allergens. A child with recurring infections should consider a food elimination diet to

identify the culprit. Avoiding exposure to tobacco smoke, wood burning stoves, scented detergents, shampoos, conditioners, body care products, candles, air fresheners and other artificially scented items can also decrease the risk of developing an ear infection and its symptoms.

Breastfed infants have a decreased risk of developing ear infections, according to a study in the journal Pediatrics. A healthy diet for a child or breastfeeding mom aids in optimal bowel function, which decreases the risk of mucus proliferation. Healing foods include organic, leafy greens and other vegetables; seasonal fruits; seeds; nuts; beans; seafood; seaweeds; whole grains; healing roots, such as turmeric and ginger; and plenty of water.

NATURAL TREATMENTS

• Rest.

• Increase fluid intake, but avoid overly sugary drinks.

• Eat a healthy diet that includes warm, home-cooked meals that include garlic, onion, turmeric and ginger.

• Avoid dairy, processed foods and sugary, floury, cold and raw foods.

• Ear drops containing mullein or garlic oil assist in decreasing inflammation associated with AOM, unless there is discharge from the ear, which can indicate a ruptured eardrum. Breast milk can also be used as ear drops to decrease inflammation.

• Gentle massage with essential oils containing oregano or lavender to the outer ear and surrounding area assists in clearing mucus. However, never place these oils inside the ear.

• “Chiropractic care is often effective in decreasing the symptoms and removing the cause of AOM,” says Smith. “It enhances the brain-ear neurological control. A chiropractic treatment also improves cervical and thoracic lymphatic drainage, which allows the inner ear to properly drain.”

• Homeopathic remedies, such as belladonna, ferrum phosphate, pulsatilla, chamomilla and silica, may reduce symptoms. For optimal results, consult with a homeopath.

• Vitamins C and D, zinc and elderberry boost immune function and aid in fighting many infections. Check with a pediatric provider to determine the appropriate dosage for a child.

As a holistic pediatric nurse practitioner on Long Island, New York, Jennifer Zethner focuses on the root cause of chronic and acute childhood conditions.

Snakes as Pets

Fostering a Unique and Rewarding Relationship

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

Contrary to popular belief, snakes make excellent pets, providing the opportunity to connect with one of nature’s most enigmatic creatures. It can be both fun and calming to observe these scaly creatures up close as they navigate their terrarium-based habitats. Snakes are less demanding than dogs or cats because they do not require regular walks, consistent attention or even daily feeding.

Due to a slow metabolism, most adult snakes typically eat from once a week to every few weeks, depending on their species, age, size and health. Younger vipers may eat more often, while some large species may eat less frequently. Of course, as with any pet, prospective owners need to be prepared for the unique challenges and responsibilities of caring for their sinewy companion.

ADOPTING A HEALTHY SNAKE

Mariah Healey, a reptile husbandry specialist and owner of the online database ReptiFiles.com, provides the following tips for selecting a healthy snake.

• The eyes should be bright and clear. Cloudy eyes might occasionally occur when the snake is about to shed, but persistent cloudiness or signs of discharge can indicate health issues.

• The nostrils should be clear of obstructions. Blocked nostrils can be a sign of respiratory infection or other health problems.

• Breathing should be silent. Noticeable noise, such as wheezing or crackling during breathing, can be symptoms of respiratory issues.

• The snake should be alert and flick its

tongue as it is handled. This is their way of exploring and sensing their environment. A lack of flicking or lethargic demeanor can be evidence of an illness.

• The body should feel smooth and muscular. An overly bony or excessively plump body can be a cause for concern.

• Constricting snakes should wrap firmly around a person’s arm without being aggressive. This is indicative of healthy muscle function and strength.

• There should be no lumps, scars or open wounds. These might point to past or present problems. The skin should also be free of any patches of stuck shed, which can lead to health complications.

• The vent, or cloaca, should be clean and sealed flush with the rest of the belly. Any signs of swelling, discharge or protrusion can be an indication of internal health problems.

AnnaStills from Getty Images/CanvaPro & Ixepop/Shutterstoc

• No mites or other external parasites should be present. Mites are small and can often be seen around the eyes, mouth and under the scales, appearing as tiny black or red dots.

TIPS FOR SNAKE CARE

Healey cautions that each snake species has different needs, and owners should learn about their animal’s unique requirements, rather than relying on so-called starter kits. Some species thrive in a humid environment, while others prefer drier conditions. Although many snakes eat rodents, some prefer birds, frogs or other reptiles. Some are active during the day, whereas others are nocturnal. Consult books, forums, breeders and websites about the snake to ensure proper care. Healey offers the following additional tips.

• Provide an enclosure that matches the snake’s length. Snakes can be deceptively large. Despite their slender build and ability to coil up, they require enclosures that enable them to stretch fully. This is supported by a study from England’s Bristol Veterinary School, which involved 744 snake owners and indicated that such setups lead to healthier and more enriched lives.

• Make the enclosure high enough. Most land-dwelling snakes do well with two feet of height, but species that spend a significant time in trees should have at least four feet of height to accommodate their natural climbing behavior.

• Keep track of temperature and humidity. Snakes require a carefully controlled environment with specific temperature and humidity needs and regular monitoring to maintain a safe environment.

• Feed them prey. Snakes typically eat rodents or birds. Handling dead animals may be off-putting to some people.

• Find a specialized healthcare provider. Identifying health problems in snakes can be challenging. Although they may be harder to find and more expensive than general veterinarians, a specialized snake vet is preferable.

• Commit to lifelong care. Owning a snake is a long-term undertaking, as some snake species can live for decades.

• Adjust to their lifestyle. While snakes can be fascinating to watch and care for, they typically do not enjoy being handled, and they do not form bonds with owners in the same way mammals do.

• Check the legal and ethical considerations. In some areas, owning certain species of snakes is regulated or even illegal and may have ethical and ecological implications. It is always best to check local statutes for guidance.

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.

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Calendar of Events

Saturday, March 2

Science Stroll: Spotted Lanternfly Scrape & Squish Hike – 10-11:30am. Hosted by Allegheny Land Trust. Help eliminate Spotted Lantern Fly egg masses before they start hatching! We’ll provide the tools! $5. Registration required at AlleghenyLandTrustNetworkForGood.com/events/64795-science-strollspotted-lantern-fly-scrape-and-squish-hike. AlleghenyLandTrust.org.

Celebration of Seeds: 12th Annual Seed Swap – 10am-2pm. Hosted by Carnegie Library of Pittsburgh, Grow Pittsburgh, Phipps Conservatory, and Botanical Gardens. Featuring seed stories, conversations with gardening experts, activities for kids and teens, and a free seed give-away every hour. Workshops include Seed Starting; Seed Saving; Organic Gardening. Registration encouraged, but walk-ins welcome. CarnegieLibrary.org/Event/Celebration-of-Seeds. 4400 Forbes Ave. 412-622-3114.

Sustainability at Home: Bird Friendly Yards –11am-Noon. Hosted by Allegheny Land Trust. Nick Liadis of Bird Lab will talk about a bird-friendly yard and interdependence between plants and avian species. Participants receive $100 worth of materials to create a bird-friendly yard. Registration required at AlleghenyLandTrust. NeworkForGood.com/events/63430-sustainability-at-home-bird-friendly-yards. Frank Sarris Public Library, 35 N Jefferson Ave, Canonsburg. AlleghenyLandTrust.org.

Bark About It Rescue at Healthy Pet Products

– 11am-2pm. Hosted by Healthy Pet Products. Meet some of the dogs available for adoption by Bark About It Rescue at Healthy Pet Products, 165 Blazier Dr. 412-366-0700.

Tuesday, March 5

Community Cultures: Fermented Foods for Health – Noon-2pm. Hosted by Carnegie Library of Pittsburgh. Learn the benefits of fermented foods, and how to introduce them into your diet and lifestyle. Lecture-based introductory class covering ten fermented foods. Carnegie Library of Pittsburgh-Downtown, 612 Smithfield St. 412-622-3114.

Composting 101 – 6-7:30pm. Online event hosted by Grow Pittsburgh. Introduction to composting for backyard gardeners and community gardens. Learn soil basics and decomposition science. Tickets $10 at Eventbrite. com/e/composting-101-tickets-817286033527. Grow Pittsburgh, 412-362-4769.

Wednesday, March 6

Awaken Pittsburgh: Mindfulness for Personal Well-being – 5-6pm. Free class for adults, hosted by Carnegie Library of Pittsburgh. Share and practice mindfulness tools and discuss what helps manage the internal and external chaos of daily family life. Carnegie Library of Pittsburgh at Hazelwood, 5000 2nd Ave. 412-622-3144.

Inner Rituals-Using Nada/Sound Yoga to Access Your Inner Soul Scape – 7:30-9pm. 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/four-part series. RootedInSound.com/

Event-Calendar/Nada-Yoga-Bowls. Rooted in Sound, 209 Commercial Ave, Aspinwall. 412-609-8999.

Thursday, March 7

Community Composter School 2024 Info Session – 6-7pm. Free online session hosted by Grow Pittsburgh. Attend this info session to begin your application for the 2024 cohort of the Community Composter School to become an advanced compost manager and skilled compost educator. The Six-week intensive spring classes begin early in April and are followed by two to three field trips spread out over the summer. Register at Eventbrite. com/e/2024-Community-ComposterSschool-Info-Session-Tickets-796106163967. Grow Pittsburgh, 412-362-4769.

Friday, March 8

Pittsburgh Home and Garden Show – various hours thru Sunday, March 17. Hosted by Hello Garage. 1500 exhibitors, special guest speakers, and all of the annual features like Pets at Home, Children’s Village, and the Construction and Remodeling Center. Tickets $12 at the door. Hours, info, details, and tickets at PGHHome.com/PHGS. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6008.

Saturday, March 9

Sensory Friendly Open House at Pittsburgh Glass Center – 10am-Noon. Free event hosted by Pittsburgh Glass Center. Borrow a sensory kit at the front desk and embark on a self-guided tour of the center’s four studios, gallery, and retail space. Glass Blowing demo and designated chill zone with age-appropriate activities. Sign Language interpreter provided. Preview and info at PittsburghGlassCenter.org/Accessibility. Pittsburgh Glass Center, 5478 Penn Ave.

AWCommunity Day – Noon-3pm. Hosted by August Wilson African American Cultural Center (AWAACC). The spring edition of AWCommunity Day-in the name of sports, arts, and entertainment with giveaways from Dick’s Sporting Goods, live performances, demonstrations, and an artisan & small business market. Demonstrations from the Pittsburgh Steelers, Pittsburgh Penguins, and Point Park University, along with other sports organizations and foundations from Pittsburgh. Face painting, arts and crafts, makeyour-own art glass, and photo ops with sports figures and mascots. Register at AWAACC. org/Event/AWCommunity-day-3-18-2023. AWAACC, 980 Liberty Ave. 412-339-1011.

Finding Deep Roots: Genealogy Workshop

– 1-3pm. Free workshop hosted by Carnegie Library of Pittsburgh. A dynamic interactive program to empower participants with skills, resources, and knowledge to explore family history, create pedigree charts, and connect ancestral roots. Carnegie Library of Pittsburgh at Homewood, 7101 Hamilton Ave. 412-622-3144.

Houseplants 101: Desert Plants – 2-3:30pm. Hosted by East End Food Coop. Explore the fascinating world of desert plants and learn the essentials of caring for these unique and resilient plants. Tickets $20/

members, $25/non-members at Eventbrite. com/E/Houseplants-101-Desert-Plants-Tickets-788237027167. East End Food Coop, 7516 Meade St. 412-242-3598.

Annual Pittsburgh Composers’ Project 2024 – 7:30-11pm. Hosted by NAT 28. A showcase of the Call for Scores winers and a celebration of all creators in Pittsburgh’s innovative and vibrant new music community. Tickets on a “Pay What Moves You” sliding scale through Kelly Strayhorn Theater, KellyStrahornTheater. My.Salesforce-sites.com/ticket. Kelly Strayhorn Theater, 5941 Penn Ave. 412-363-3000.

Sunday, March 10

Pittsburgh Double Bass Symposium –9am-10pm. In-person and live-streamed event hosted by Carnegie Mellon Double Bass Studio. Masterclasses, recitals, networking opportunities, and exhibitors. $Free. Register/tickets at Eventbrite.com/E/ Pittsburgh-Double-Bass-Symposium-Tickets/793292738937. Info and schedule at PittsburghDoubleBassSymposium.com.

Monday, March 11

Owl Pellets – 4:30-5:15pm. Age 8+. Free event hosted by Allegheny Land Trust. A lesson on the amazing adaptation of owls! Children can dissect an owl pellet to learn what the owl ate for dinner. Registration required at AlleghenyLandTrust.NetworkForGood.com/ events/59870-owl-pellets. Bethel Park Historical Society, 2600 South Park Road, Bethel Park. AlleghenyLandTrust.org.

Common Yard and Garden Mushrooms

– 6-7pm. Free event hosted by Allegheny Land Trust. Learn about some of the common mushrooms that pop up in our yards and gardens. Registration required: AlleghenyLandTrust.NetworkForGood.com/ events/59873-common-mushrooms-ofthe-yard-and-garden. Bethel Park Historical Society, 2600 South Park Road, Bethel Park. AlleghenyLandTrust.org.

Adult Easter Bunny Welding Class – 6-9pm. Hosted by Fayette County Career &Technology Institute (CTI). Includes tuition and materials. No experience necessary. $40. Register at 724-437-2721 ext 255. CTI, 175 Georges Fairchance Rd, Uniontown.

Chunky Knit Blanket Class – 6-9pm. Hosted by Fayette County Career &Technology Institute (CTI). Learn to make a chunky knit blanket with only your two hands. All materials included. No experience necessary. $60. Register at 724-437-2721 ext 255. CTI, 175 Georges Fairchance Rd, Uniontown.

You Are Not Alone – 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-WithSelf-Love. $5 donation requested. Info@ OMAPittsburgh.org.

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.

Thursday, March 14

Edda Fields-Black – 6-8pm. Free lecture hosted by Pittsburgh Arts & Lectures, Women of Visions, Inc. Dr. Edda L. Fields, professor of History at Carnegie Mellon University, a descendent of a raid participant, tells of the historic Combahee River Raid – one of Harriet Tubman’s most extraordinary accomplishments. Dr. Fields-Black describes the ring of spies, scouts, and pilots commanded by Tubman behind Confederate lines during the Civil War. Tickets at PittsburghLectures.CulturalDistric. org/Production/93428. Carnegie Library Lecture Hall, 4400 Forbes Ave. 412-622-3131.

Saturday, March 16

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.

Soil Sisters Presents-Germination Necklaces – 11:30am-1pm. Hosted by Soil Sisters. Join Soil Sisters in a Celebration of Seeds Event to learn the springtime art of making germination necklaces. Fun and joyful event for the whole family at Carnegie Library of Pittsburgh, Beechview, 1910 Broadway Ave. 412-622-3114.

Tuesday, March 19

Finding Deep Roots: Genealogy Workshop

– 1-3pm. Free workshop hosted by Carnegie Library of Pittsburgh. A dynamic interactive program to empower participants with skills, resources, and knowledge to explore family history, create pedigree charts, and connect with ancestral roots. Carnegie Library of Pittsburgh at Lawrenceville, 279 Fisk St. 412-622-3144.

Wednesday, March 20

Pittsburgh Medium + Love is in the Stars –6:30-9:30pm. Age 15+. Hosted by Painting with a Twist. Paint beachfront settings before being joined by Rev. Marjorie Rivera, the Pittsburgh Medium, for a group reading. She brings messages and connections of love and hope from your family and friends in spirit. Tickets $54-$62 depending on canvas choice. Reservations required at PaintingWithATwist.com/studio/Pittsburgh-SouthSide/Event/3624851. Painting with a Twist, 2603 E Carson St. 412-488-7928.

Friday, March 22

Energy-Infused Yoga for Grief – 7-8:30pm. Hosted by Sterling Yoga. $25. Sterling Yoga, in the Davis Professional Building, 393 Vanadium Rd Suite 201 & 202. SterlingYoga.com.

Saturday, March 23

4th Annual Seed Swap – 1-4pm. Hosted by Center for Coalfield Justice. Light refreshments, kids activities. Take what you need, leave what you can. Info and registration to participate in the “grow your own potatoes station at CenterForCoalfieldJustice.org/ event/seed-swap. Washington Citizens Library, 55 South college St, Washington, PA.

Tuesday, March 26

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.

Saturday, March 30

Pet Easter Egg Hunt – 11am-2pm. Hosted by Healthy Pet Products. Easter egg hunt at all Pittsburgh Healthy Pet Products stores. When your pet finds and egg in the store, bring it to the counter to spin the wheel for a prize. RSVP at FB.Me/E/1XKW0Y1VX. Locations in McCandless, McMurray, and Cranberry. Info 412-366-0700.

Little Farmers’ Easter Eggventure – 2-4pm. Free event hosted by Harmony Acres. Join us for our first event of 2024, in partnership with HOPE Church: an Easter Egg Hunt on the farm! Harmony Acres, 355 Perryopolis Rd, Belle Vernon. HarmonyAcresDailry.com.

Ongoing Events

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.

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.

Community Acupuncture Circle – 2-4pm. 3rd Sun. Hosted by Sterling Yoga. $40/half hour. Sterling Yoga, 393 Vanadium Rd Suite 201. SterlingYoga.com.

Sound Healing in the Salt Cave with Patrick Keddie – 4-5pm. 1st Sundays. Hosted by Sterling Yoga. $25. Sterling Yoga, 393 Vanadium Rd Suite 201. SterlingYoga.com.

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.

Monday

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.

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.

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

Chair Stretch I Yoga – 11-11:45am. Hosted by Sterling Yoga and Wellness Center. Online or in person. $12 at SterlingYoga.PunchPass.com/Classes. Also offering meditation, mindfulness, massage, reflexology, reiki, active salt room, infrared light and color therapy. Sterling Yoga, at the Davis Professional Building, 393 Vanadium Rd Suite 201 & 202. SterlingYoga.com.

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/. Exercise for Parkinson’s – 1:30-2:30pm. Online or in studio. Hosted by Sterling Yoga and Wellness Center. $12 at SterlingYoga.PunchPass.com/Classes. Also offering meditation, mindfulness, massage, reflexology, reiki, active salt room, infrared light and color therapy. Sterling Yoga, at the Davis Professional Building, 393 Vanadium Rd Suite 201 & 202. SterlingYoga.com.

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.

Yoga Level 2/3 – 6-7:15pm. Online or in studio. Hosted by Sterling Yoga and Wellness Center. $18 at SterlingYoga.PunchPass.com/Classes. Also offering meditation, mindfulness, massage, reflexology, reiki, active salt room, infrared light and color therapy. Sterling Yoga, at the Davis Professional Building, 393 Vanadium Rd Suite 201 & 202. SterlingYoga.com.

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 salt cave. Tickets $55 at Clients.MindBodyOnline.com/Classic/WS. 504 Valley Brook Rd, McMurray. 724-260-0472

Gentle Yoga in the Salt Cave with Erin – 6:307:15pm. 3rd Wed. Hosted by Sterling Yoga. $25. Sterling Yoga, at the Davis Professional Building, 393 Vanadium Rd Suite 201 & 202. SterlingYoga.com.

Baby Loss Support Group – 6:30-7:30pm. 3rd Wed. Hosted by Pittsburgh Bereavement Doulas for people who have experienced miscarriage, stillbirth, medical termination, or death of a baby. RSVP to this free event. Donations welcome. EventBrite. com/e/Baby-Loss-Support-Group-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.

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.

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. 724-260-0472.

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 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.

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.

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.

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

CERESET PITTSBURGH EAST

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 8.

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 people- and pet-friendly CBD products and offers Vital Health consultation services on functional health and hormone balance.

Functional Medicine

PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

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 8.

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.

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.

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 4.

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

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 11.

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.

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 8.

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.

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.