Natural Awakenings Pittsburgh April 2024

Eco-Travel

HEALTHY LIVING HEALTHY PLANET

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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 Healing

October | Whole Body Alignment

November | Grateful Aging

December | Reconnect & Rejuvenate

Enjoying Nature Wherever You Are

This month’s issue features Eco-Travel. I chose to feature a photo of camping because we live in a most amazing place where we can enjoy the best of nature close to home. I live in a rural area on six-and-a-half acres in Fayette County. I take walks every day and sometimes just sit outside enjoying the sounds of nature, the smells, the plants and animals. I often enjoy a bonfire and occasionally cook over it. I also love to travel, and when I do so these days, I always gravitate toward nature. When I was younger, I loved the cities, tourist attractions, shopping and nightlife. Now I love the forest, the ocean and the mountains no matter where I am. The last few times I went to Europe, I found myself in the Black Forest of Germany on the side of the road picking wild rosehips.

On the trip before that, while driving through the Swiss Alps, I scared the daylights out of my sister when I suddenly told her to pull over. She was not happy when I explained that the reason for the stop was to go and gather seeds from a beautiful meadow of wildflowers! When I was in Morocco, I loved Casablanca and Marrakech, but what I really loved were the diverse and amazing views of the desert, the Atlas Mountains, Tangier and the Atlantic Ocean from the African continent.

When we had a day in Ocho Rios, Jamaica, instead of visiting the tourist traps, we hired a driver and asked him to drive us around and show us some of the beauty of Jamaica. I saw the most beautiful waterfall I have ever seen in my life there, but also beautiful lush forests, rolling hills and the ocean.

I have traveled quite a bit and lived in many places, including California and Florida, but I still believe that right here is some of the most lush, abundant and beautiful nature that exists. We have it all, an abundance of water, lush forests, beautiful mountains, moderate temperatures and all of the seasons.

Enjoy our spring, our nature and our beautiful planet. Happy Earth Day!

Michelle Dalnoky, RN, BA, Publisher

Fungi 101 in Sewickley

The Allegheny Land Trust (ALT) will sponsors a Fungi 101: Walk & Talk, presented by the Western Pennsylvania Mushroom Club (WPMC), from 5:30 to 7:30 p.m., April 29, at the Fern Hollow Nature Center with ALT staff and WPMC identifier Julie Travaglini.

After a short introductory lecture on fungi, participants will look for mushrooms around Fern Hollow and collect specimens for an ID table. The hike runs rain or shine, and no walk-ins will be permitted. Mushrooms will be identified by looking at distinguishing features, and because the hike is beginner-friendly, common names will be used. There will be no foraging on this hike or discussion of edibility. Foraging for mushrooms can be risky, and it is never safe to eat a wild mushroom unless an expert confirms the identity.

The Western Pennsylvania Mushroom Club was created to promote the enjoyment, study and exchange of information about wild mushrooms. Everyone with an interest in wild mushrooms is welcome to become a member. Activities include regular meetings, projects centered on mushrooms, walks and forays.

Cost is $10. Location: 1901 Glen Mitchell Rd., Sewickley. For more information, visit Tinyurl.com/Fungi101WalkTalk.

Earth Day 2024 Festivities

Pittsburgh Earth Day and The Pittsburgh Zoo, located at 7370 Baker Street, will present the Wild Earth Day Festival from 10 a.m. to 4 p.m., April 20. Musical acts include DJ SMI with artist Kevin Wenner, the MIA Z. Band, the Good Karma Band and Jim Donovan and The Sun King Warriors Band.

PDP Night Market Goes Green, presented by Pittsburgh Earth Day and the Pittsburgh Downtown Partnership from 5 to 10 p.m., April 26, at Market Square, will feature live music, educational booths and interactive activities hosted by some of Pittsburgh’s most sustainable brands.

Nonprofit Pittsburgh Earth Day is dedicated to educating, inspiring and celebrating sustainability in the region. Honoring the transformation from Pittsburgh’s Steel City past to a thriving home for green innovation, LEED-certified development, farm to table initiatives and environmentally-friendly events, Pittsburgh Earth Day honors the collaboration of businesses, community organizations and green purveyors that are changing the landscape of our region.

For more information, visit PittsburghEarthDay.org.

Serving Up Sustainability

Serving Up Sustainability is a one-day workshop from 9 a.m. to 3 p.m., at the Herberman Conference Center at the University of Pittsburgh Medical Center (UMPC) Cancer Pavilion, UPMC Shadyside, where participants will learn to reduce their carbon footprint and meet climate action goals from experts in their field. Topics include reducing single-use plastic, how to compost effectively, marketing plant-based food options and more in the realm of food service.

Experts from Humane Action Pittsburgh, visiting organizations, and UPMC partners will communicate high-level perspectives on the importance of operating a sustainable enterprise. Speakers include Rebecca Bykoski, senior program manager at Sustainable Pittsburgh; Sabrina Culyba, recycling and single-use plastic educator at Humane Action Pittsburgh; Heidi Fritz, MS, RDN and healthcare program director at Greener By Default; and Noe Woods, FACOG, M.D., assistant dean of healthcare sustainability and assistant professor of obstetrics and gynecology at the University of Pittsburgh School of Medicine and chair of Clinicians for Climate Action.

Admission is free. Location: 5150 Centre Ave., Pittsburgh. Get tickets at Tinyurl.com/ServingSustainability. For more information, visit HumaneActionPittsburgh.org/servingupsustainability.

Kids Clowning Around

The Carnegie Library of Pittsburgh will host O’Ryan: the O’Mazing’s Spectacular Circus Class, from 11 a.m. to noon, April 27. Children will learn the basics of clowning, juggling, plate spinning and improvisational physical theater while having fun, playing games and building confidence and focus.

This workshop offers a unique and empowering experience for kids in grades from kindergarten through grade five and their caregivers to learn how to overcome failure and embrace their inner clown.

Celebrating 125 years, the Carnegie Library of Pittsburgh is guided by a mission of literacy, exploration and community connections. It is a destination space for information, technology, community building, social connection and fun.

Location: 279 Fisk St., Pittsburgh. For more information, call 412-682-3668, email Info@CarnegieLibrary.org or visit CarnegieLibrary.

TREATING ANXIETY WITH MINDFULNESS

According to a randomized clinical trial published in JAMA Psychiatry, mindfulness-based stress reduction (MBSR) has been found to be a well-tolerated treatment option that can be as effective as commonly prescribed anxiety medications. The study involved 276 adults with diagnosed anxiety disorders that were randomly assigned to either an eight-week MBSR course or treatment with escitalopram, a first-line anxiety medication. Anxiety levels were assessed using the Clinical Global Impression of Severity scale (CGI-S).

At the end of the study, both the MBSR and escitalopram groups experienced a reduction in their mean CGI-S score, with no significant difference between the two groups. MBSR was well-tolerated, with no dropouts due to adverse events, whereas a higher percentage of participants in the escitalopram group reported adverse events. The results demonstrated that MBSR was not inferior to escitalopram in reducing anxiety symptoms.

An estimated 301 million people worldwide are affected by anxiety disorders, including generalized anxiety, social anxiety, panic and agoraphobia, causing significant distress, impaired functioning and elevated risk of suicide.

TREATING DIABETES WITH HEALTHY FOOD AND EXERCISE

A radical new approach to managing Type 2 diabetes developed by Daniel J. Cox, Ph.D., from UVA Health, has received $3.5 million in funding from the National Institutes of Health for a largescale clinical trial. The approach focuses on educating individuals about making wise dietary and exercise choices to control blood sugar and potentially alter the course of the disease. Rather than prioritizing weight loss or medication, it aims to reduce post-meal blood glucose levels, which are linked to cardiovascular risk and high levels of AIC, a marker of blood sugar over time.

Known as Glucose Everyday Matters (GEM), the approach combines educated food and drink selections with physical activity to prevent blood sugar spikes and hasten recovery if they occur. A small, initial trial involving 17 recently diagnosed adults with Type 2 diabetes showed promise, with 67 percent achieving remission after three months, and only one participant requiring medication. This trial was the first testing of self-administration instead of face-to-face delivery by medical providers.

This research offers promising hope for managing Type 2 diabetes through lifestyle interventions, providing patients with new options for controlling and potentially achieving remission from the disease. Cox’s personal success with the approach, maintaining consistently low A1C levels without medication for the past 13 years, further supports its potential.

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From Organic to Grass-Fed to Regenerative

Finding the Best Farming Practices

by Sara English

Embarking on a journey toward healthier eating often begins with a quest for a better understanding of food-labeling and food-sourcing options. For those taking their first steps into the world of healthy eating and sustainable agriculture, terms like grass-fed, organic and regenerative can be both intriguing and perplexing. Understanding these distinctions empowers consumers to make choices aligned with their values and priorities when selecting food products.

Conventional Farming

“Conventional farming practices involve very heavy equipment, heavy tillage and a lot of inputs—chemical fertilizers, herbicides and pesticides,” says Elizabeth Whitlow, the executive director of the Regenerative Organic Alliance. “Despite its high outputs, conventional farming does not necessarily guarantee nutritious, healthy crops.”

A majority of our meat originates from animal feeding operations (AFOs), where animals are commonly raised in confinement and fed genetically modified grains, as opposed to grazing or foraging in pastures or rangelands. According to the U.S. Environmental Protection Agency, “Manure and wastewater from [AFOs] have the potential to contribute pollutants such as nitrogen and phosphorus, organic matter, sediments, pathogens, hormones and antibiotics to the environment.”

Grass-Fed Beef

Grass-fed farming focuses on feeding livestock grass rather than grains and, in some cases, allowing them to forage for their food, which is considered more humane than AFOs. Rotational grazing, common in grass-fed farming, contributes to environmental sustainability by promoting soil fertility and biodiversity.

According to a 2019 review published in Nutrition Journal that compared the nutritional profiles of grass-fed and grain-fed beef, scientists from the California State University College of Agriculture noted that grass-fed beef tends to be lower in overall fat and higher in several heart-healthy fatty acids and antioxidants, including omega-3s, conjugated linoleic acid, precursors for vitamins A and E, and glutathione. The authors also note, “To maximize the favorable lipid profile and to guarantee the elevated antioxidant content, animals should be finished [fed before slaughter] in 100 percent grass or pasture-based diets.”

While there is no federal standard for a grass-fed label, third-party certifiers that may lend a level of reliability include the American Grassfed Association and A Greener World. Look for 100 percent grass-fed and grass-finished certification, and remember that a grass-fed label doesn’t automatically mean that the product is organic or regenerative organic.

USDA Organic Certification

Established by the U.S. Department of Agriculture (USDA) in 1990, the USDA Organic certification and farming practices focus on soil health, biodiversity and natural methods of pest and weed control, rather than using synthetic inputs like chemical fertilizers, pesticides and herbicides, or genetically modified organisms.

According to the USDA, 17,445 certified organic farms operated a total of 4.9 million acres in 2021, amounting to less than 1 percent of U.S. farmland. From 2019 to 2021, sales of organic crops increased 5 percent to $6.1 billion.

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A 2019 study published in the journal Environmental Research reported that an organic diet may reduce exposure to a range of pesticides in children and adults. A 2024 review of studies published in the journal Food noted that certain health benefits have been associated with a higher consumption of organic foods, including a reduction in obesity, improvements in blood nutrient composition and a reduction in the development of non-Hodgkin lymphoma and colorectal cancers. Rodale Institute’s Vegetable Systems Trial, a long-term, side-by-side comparison of conventional and organic methods, is designed to analyze nutrient density and explore the links between soil health and human health.

Regenerative Farming

In addition to adhering to the core principles of organic farming, regenerative agriculture sets out to actively rejuvenate and improve ecosystems, nurture soil health, foster biodiversity and promote water retention, with the added benefit of sequestering environmental carbon by returning it to the soil. According to Kegan Hilaire, a small-farms consultant for Rodale Institute, this type of farming prioritizes human health, farmworker conditions, animal welfare and animal integration into farming methods. Farms and products that bear the Regenerative Organic Certification (ROC) label “meet the highest standards in soil health, animal welfare and social fairness,” Whitlow explains. As of 2023, 156 farms and about 1.1 million acres have received this certification, which is overseen by the Regenerative Organic Alliance, a nonprofit group of experts in farming, ranching, soil health, animal welfare, and farmer and worker fairness.

Voting With Our Pocketbooks

Hilaire points out that only about 1 percent of the U.S. population are farmers, fewer are certified organic or regenerative, and many small farms employ these methods without getting the official paperwork. “The best certification is meeting your farmer and deciding if you trust where your food is coming from,” he suggests. Grass-fed, organic and regenerative organic foods each offer unique benefits, from improved nutrition to environmental sustainability. Every purchase becomes a vote for the kind of world we want to live in. By selecting products aligned with our values, we can collectively drive positive change in the food system and shape a healthier, more sustainable future for generations to come.

Sara English is the owner of Wild Roots Farm Marketing, a digital marketing firm for regenerative farmers and ranchers. Connect at WildRootsFarmMarketing.com.

Organic Egg Frittata

This frittata is bursting with farm-fresh goodness. Savor the superior taste and nutrition of organic eggs, supporting regenerative farming practices with every delicious bite.

YIELD: 4 SERVINGS

1 lb organic pork breakfast sausage, chopped

1 Tbsp grass-fed ghee or butter

1 onion, diced

2 cloves garlic, minced

2 cups spinach leaves, chopped

8 large organic eggs

½ cup grass-fed cheddar cheese, shredded Salt and pepper to taste

Preheat the oven to 350° F. In a large skillet on medium heat, add ghee or butter and onions. Cook until onions have softened, about four minutes. Add minced garlic and cook for an additional minute. Add in chopped spinach leaves, stirring until wilted down, about one minute.

Place cooked mixture into a greased nine-by-13-inch baking dish and spread out evenly. Place sausage around edges of the pan and in-between gaps of the spinach-onion mixture for an even layer of sausage throughout the pan.

Crack eight eggs into a medium bowl and lightly beat together using a whisk or fork. Pour eggs over top of the sausage-spinachonion mixture, ensuring all ingredients are covered in egg evenly and completely. Sprinkle with shredded cheese. Place dish in oven and cook for 25 minutes or until eggs are set through the center and golden brown on top.

Recipe courtesy of Sara English.

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Farm Vacations

American Agritourism Grows in Post-Pandemic Times

by April Thompson

Long a staple of European travel, agritourism is growing in popularity in the United States, as concrete-weary urbanites seek out a taste of country living and a way to support small-scale farms. The concept broadly covers any activity linking agriculture with tourism, and it takes as many forms as there are farms. Farm-stay options run the gamut from helping with farm chores like feeding chickens and collecting eggs to structured classes on weaving, soap making or beekeeping.

“Living in towns and cities, most Americans are very disconnected from nature and agriculture. Farm stays are helping to make an important urban-rural connection,” says Scottie Jones, founder of Farm Stay USA, an association connecting travelers with working farms and ranches that offer hands-on opportunities and overnight accommodations.

Since 2007, Jones has operated her own farm stay, the 70-acre Leaping Lamb Farm,

in Alsea, Oregon. She has been surprised at many guests’ “agricultural illiteracy”, underscoring the importance of the educational experiences that farm stays like hers offer. “I used to send guests off to graze in the garden alone, but then realized many people don’t know what carrots look like in the field,” says Jones. “I would get questions like, ‘Don’t you need a brown cow to make chocolate milk?’”

More than one in three guests to Leaping Lamb Farm return for subsequent stays, a very high retention rate for the lodging industry. “We get to watch families grow up as they return to the farm year after year. That has a real impact, as we need the next generation to get involved in farming and food systems,” Jones notes.

Justin Bolois, of Los Angeles, got introduced to agritourism in Tuscany, later seeking out the farm experience closer to home. “We had been living in New York City at the time and came to value the ex-

pansive countryside being in Italy,” he says. “The family, which ran a vineyard, would cook incredible meals for us. Vacations are great when they mirror the experience of living in a place, and agritourism is one of the closest ways to access that.”

Bolois and his wife later discovered Straus Home Ranch, in Marshall, California, and fell in love with the place and its people so deeply they hosted their wedding there. The ranch was founded by a pair of pioneers in organic farming and land conservation in Marin County, and it was later revitalized to include a farm stay by siblings Vivien, Miriam and Michael Straus after their parents’ deaths. “You can tell that Vivian and Michael not only care about what they do, they also care about you, and about you enjoying their life mission. That’s a very special bond to develop with an agritourism owner,” Bolois says.

The ranch features special touches, including a beautifully equipped kitchen

to shuck local oysters or to host private chefs for farm-fresh meals served on a handcrafted table made of reclaimed redwood from their old hay barn. There is no cellphone reception on the ranch, encouraging guests to kayak, hike, birdwatch and stargaze.

“After being cooped up during COVID, people want to see wildlife and biodiversity again. People are aching to disconnect from their screens and reconnect with nature— what we call ‘dirt therapy’,” says Ashley Walsh, president and founder of Poconos Organics, one of the largest Regenerative Organic Certified farms on the continent, sprawling across 380 acres in Long Pond, Pennsylvania.

Walsh built the boutique resort, The Village at Pocono, with her grandfather when she was 25 as a sister destination to the farm. The accommodations feature full kitchens where guests can cook a cornucopia of produce fresh from the fields. Visitors can

enjoy luxurious amenities on site, then pop over to the farm to attend hands-on cooking classes, wellness retreats, farm tours and more.

Beyond connecting with rural life, farm stays are a meaningful, mutually beneficial way for farmers and consumers to recon-

nect on a personal level. “Agritourism puts a face to farming. We want to educate people so they can make better choices in food and get to experience what really fresh food tastes like,” Jones says.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

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Sustainable Travel

Wanderlust With the Earth in Mind

by Sara Kaplan

Whether travel is enjoyed for much-needed relaxation, cultural immersion or the opportunity to volunteer in an eco-program spotlighting permaculture or farming, journeying to places far and near greatly enriches our human experience. During these environmentally critical times, our travels may carry a hefty price tag that the planet can no longer afford. This does not mean we need to sacrifice adventure. Every traveler can make a difference not only for the Earth but for the local communities they visit.

According to the World Travel and Tourism Council, 8.1 percent of global greenhouse gas emissions can be attributed to travel and tourism. Being in the know and taking more responsibility for our environmental impact can be easier than commonly assumed, all the while inviting unexpected enjoyment.

Amanda Reiser, a global sustainable tourism specialist based in Pennsylvania, encourages her clients to consider the three pillars of sustainable tourism: environment, economy and equity. “We all can play a part in fostering sustainable tourism and creating a more sustainable world," she

explains, noting that a green-minded approach benefits not only the traveler but also the destination. "Ask yourself: Does my participation in this activity create a negative impact on the natural environment? Are there any actions to help reduce my environmental impact?"

A traveler’s footprint extends to the socio-cultural fabric of the destination, too. Reiser reminds travelers, “You may be in your destination for only a week, but the people who live there year-round feel the impacts of visitors every day, for better or worse.” By respecting local traditions and engaging locals in a respectful and inclusive manner, tourists can contribute positively to the cultural integrity of the communities they visit.

Greener Horizons

Instead of hitting all the trendy, transportation-reliant sights, opt to slow down and stay in one place for a longer period. This not only invites a richer, deeper experience but minimizes the need to hop onto another plane or bus. To support the local economy of a desired destination, buy locally produced items and book small, private

hotels and inns, rather than international chains. Dining at locally owned eateries supports small business while giving travelers higher-quality fare and a more authentic cultural experience.

When planning a trip, contemplate the many treasures of domestic travel or choose a location that is not drowning in overtourism. The influx of tourists can significantly strain fragile ecosystems, deplete resources and disrupt the lives of local communities. Consider destinations that can be crossed via boat, train or bus, such as the New York-Montreal border or clusters of countries in Europe or Southeast Asia.

Packing With Purpose

Making small choices even when packing a suitcase goes a long way. Bring eco-friendly sunscreen and opt for brands that avoid chemicals harmful to coral reefs and tropical environments. Pack a cloth tote bag for daily excursions and a reusable water bottle to avoid single-use plastics. Remember that by using plastic containers more than once, we reduce the amount of waste that is released over time. Try not to overpack— bring only the most necessary items, preferably those that can be recycled, reused and disposed of properly.

Sojourning With Savvy

To avoid getaway glitches, become acquainted with local laws and regulations. When planning a fishing excursion, for example, identify the legally designated fishing spots and avoid harming endangered species, which are heavily protected under national and international regulations. The U.S. Fish and Wildlife Service (FWS) offers an interactive map to show where legal fishing areas are by state (fws.gov/fishing/ map). Historical resources should also be taken into consideration. For instance, the Florida Keys require special permits for cultural, maritime, heritage and archeological explorations, including snorkeling expeditions of ancient shipwrecks and other unique, underwater sites.

It is always best to ask whether a destination is a naturally protected sanctuary

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or requires special permits. The FSW is a good reference site for information on activities in national wildlife refuges and the endangered animals that live there. To enjoy these areas to their fullest, make sure to find a knowledgeable local tour guide that understands the laws of the land.

Traveling consciously involves personal responsibility toward the environment through individual actions. “You can make a difference,” says David Knight, a professor of tourism management at Colorado State University. “Regenerative travel is not just leaving things the way you found them. It’s a matter of giving more than you take.”

Don’t Be Greenwashed

Greenwashing is a corrupt practice by companies that claim to support conscious tourism but fail to live up to their claims. Vetting businesses when planning a trip means delving into third-party research and reports to check the fine print. Before booking, make sure the ecolodge or eco-touring company being considered has a legitimate certification on their website. The Global Sustainable Tourism Council (GSTC) sets global standards and provides accreditations for destination managers, hotels and tour operators. There are also certifying groups in specific locations, such as the Sustainable Tourism Association of Hawaii, and others that are accredited by the GSTC, like Preferred by Nature.

For tourism operations that have not been certified, the onus is on the traveler. “Check with the local chambers of commerce. They should know who is working toward sustainability and can direct you to those aligned with what you are looking for,” says Claudia Gil Arroyo, an agricultural agent for the Rutgers University Cooperative Extension, in New Jersey. “If a tour operator or destination does not have a clear goal on how they’re contributing to the environment, it is unlikely that they are actually green.”

For tourism to be truly sustainable, it must also be economically viable for local communities. Economic sustainability ensures that tourism dollars benefit the local econ-

omy, creating fair wages, local sourcing and community empowerment, and allowing communities to thrive while preserving their cultural heritage. When traveling, support local, eco-friendly businesses that provide sustainable products.

A good example is agritourism—a vacation stay at a participating local farm—which can provide exciting, hands-on learning experiences. “Get out there. Look for your local growers and check out the services and activities they offer,” says Gil Arroyo. “People have this idea that agritourism is just picking your pumpkins and that’s it, and there’s so much more that can be done at a farm.”

Eco-Friendly

North American Parks

North America is home to many national parks—63 in the United States and 48 in Canada. Here are five exceptional examples that provide a sustainable, eco-friendly vacation experience.

Yellowstone National Park is known for its geothermal features, including the famous Old Faithful geyser. It also has a diverse range of wildlife, including grizzly bears, wolves and herds of bison. This U.S. park has implemented sustainable practices such as renewable energy installations, waste management programs and educational initiatives to promote conservation.

Great Bear Rainforest is a temperate locale on the central and northern coasts of British Columbia, Canada. It is home to a variety of wildlife, including the rare Ker-

mode bear, also known as the spirit bear. The park works closely with First Nations communities, implementing conservation measures to protect biodiversity and support eco-conscious businesses.

Everglades National Park is a unique wetland ecosystem in Florida known as the “River of Grass”. It provides habitat for numerous endangered species, such as the Florida panther and the West Indian manatee. The park employs restoration efforts to preserve the natural water flow and conserve wildlife, with plenty of opportunities for eco-friendly recreational activities like kayaking and hiking.

Cape Breton Highlands National Park is located on the northern tip of the Canadian province of Nova Scotia. It offers breathtaking coastal views, rugged cliffs and stunning hiking trails. The park implements waste reduction, energy conservation, ecological restoration and educational programs to promote environmental stewardship.

Redwood National and State Parks, in California, are home to the tallest trees on Earth, the majestic coast redwoods. Sustainable eco-practices include trail maintenance and restoration, wildlife protection, interpretation programs to educate visitors about the delicate ecosystem, and conservation efforts to combat climate change and preserve redwood habitat.

Sara Kaplan is an environmentally conscious freelance writer and eco-traveler from Fort Collins, CO.

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Relief for Parkinson’s Patients

How Traditional and Complementary Interventions Can Help

by Madiha Saeed, M.D.

According to the Parkinson’s Foundation, more than 10 million people worldwide and nearly 1 million Americans are living with Parkinson’s disease (PD). Every year, nearly 90,000 people in the U.S. are diagnosed with this ailment, which causes the gradual loss of dopamine-producing neurons in the brain. Symptoms that develop slowly over years include tremors; stiff muscles; a slow, shuffling gait; and difficulties with movement and speech.

There is no cure for PD, and by the time a patient is diagnosed, they may have already lost 60 to 80 percent of their dopamine-producing cells. According to Kenneth Sharlin, a board-certified neurologist and certified functional medicine doctor, the first line of defense for PD is levodopa (L-Dopa), a pharmaceutical that is converted to dopamine in the body. “Unfortunately, natural strategies don’t get a lot of research, so no supplement has been shown to effectively treat the disease,” he asserts. “Mucuna pruriens, a tropical legume that grows in Africa, Asia and the Pacific Islands, naturally contains levodopa, but studies have shown it to be unreliable.”

Dopamine is a neurotransmitter that plays a role in controlling memory, mood, sleep, learning, concentration and movement. “If the car doesn’t have gas, then you can’t drive it,” explains Sharlin. Once a patient is taking levodopa to bring dopamine levels up, complementary strategies can be employed to help manage PD symptoms by as much as 73 percent, according to a panel of doctors participating in The Parkinson’s

Solutions Summit. Exercise, sleep and even intimacy with a partner can all be managed well once the car has “gas” to drive it.

Exercise

According to Sharlin, the number one strategy for PD patients to maintain their motor function is exercise such as bicycling, chair yoga, movement classes in warm water pools, Pilates and dance. A meta-analysis published in Gerontology and Geriatrics analyzed 15 randomized controlled trials involving 498 participants in several countries to investigate the health impacts of self-directed physical activity (SDPA) on patients with early and mid-stage PD. The

study examined the effects of moderate-intensity exercises, including aerobics, dance, strength training, flexibility exercises and Nordic walking. The researchers found that the SDPA significantly enhanced gait function, balance, mobility, function and postural control.

Gut Health

Monitoring gut function is very important for patients with PD, as constipation is very common,” states Trupti Gokani, a board-certified neurologist, health and mindset coach, and Ayurvedic expert. Improving gut function with the help of key nutrients from vegetables, fruits, clean pro-

tein, nuts and seeds, olive oil, herbs and spices has been shown to slow the progression of the disease. It is best to choose organic when possible, as that will decrease the exposure to brain-toxic chemicals. A gluten-free diet has also been found to improve PD symptoms.

Sharlin recommends an antioxidant-rich diet packed with polyphenols, along with green tea that contains catechins called epigallocatechin-3-gallate (EGCG), a natural antioxidant with neuroprotective properties.

Stress Reduction

Anxiety linked to PD can worsen the symptoms,” Gokani points out. Chronic stress is a risk factor for PD, because it elevates the hormone cortisol, which can interfere with neuronal plasticity and damage dopamine-producing neurons in the brain.

Incorporating deep breathing, meditation and other relaxation techniques is integral to improving the patient’s quality of life.

According to Sharlin, “Mindfulness-based stress reduction techniques to self-regulate have a positive impact in regulating Parkinsonism.”

New Test to Confirm Diagnosis

When a patient comes to his office exhibiting PD symptoms, Sharlin now has a new way to confirm a PD diagnosis by taking a small tissue sample and sending it to the lab to look for a neural protein called alpha synuclein, which is associated with PD. In a 2023 National Institutes of Health study involving 428 people with PD and 120 control volunteers, this skin biopsy was found to be very accurate, with 92.7 percent sensitivity.

Deep Brain Stimulation

According to Sharlin, deep brain stimulation (DBS) is a well-researched and well-developed treatment for PD. The surgical therapy involves implanting electrodes within areas of the brain to interrupt irregular signals that cause movement-re-

lated symptoms. A 2019 retrospective study of 400 patients that underwent DBS implantation found that 75 percent of the participants felt the procedure provided symptom control.

Focused ultrasound is another PD tool, using ultrasound beams to destroy areas in the brain cells that are causing movement problems. This procedure is permanent and can be done on only one side of the brain, so it helps symptoms on only one side of the body. Treatment to both sides could cause speech, swallowing or memory problems. Sharlin notes that the results from focused ultrasound are no better than DBS and involve more intense intervention. Also, not all Parkinson’s patients are good candidates for this procedure.

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

Get Fit and Get Outside

How to Prepare for Outdoor Treks

by Marlaina Donato

Hitting the trails offers something for everyone, whether it’s hiking for the day or backpacking and roughing it overnight in remote areas. According to the 2022 Outdoor Participation Trends Report, getting up close and personal with Mother Nature is more popular than ever in the States, with 58.7 million hikers and 10.3 million backpackers in 2021.

With health benefits like stronger heart health, a lower risk of respiratory ailments and a boost in mental health, hiking is a fun way to stay fit, but prepping for the physical demands of local trails or wilderness is essential for both endurance and injury prevention. “A strong, well-conditioned body is your best ally when crossing rough terrain and overcoming unexpected challenges,” says Larry Pringle, a certified fitness trainer and founder of Perfect Fit Training and Nutrition, a holistic training hub for busy entrepreneurs.

A Trail Plan for Any Age

With great diversity of trail challenges to choose from, hiking is doable for most people. “If you're generally healthy, no matter your age, you can complete any hike you’ve always wanted to do,” says Fit for Trips hiking coach Marcus Shapiro. “I have had the privilege of working with many individuals who are over 70 years old, and they have successfully reached the summit of Mount Kilimanjaro and the base camp of Mount Everest.”

Shapiro estimates an eight-to-12-week training regimen for younger hikers and 12 to 16 weeks of preparation for older en-

thusiasts. For the best fitness outcome, he underscores the importance of choosing the right exercises for the sport, explaining, “Every recreational activity requires a unique training approach for best results. It’s called ‘specificity of training’.” His Fit for Trips training includes inclines, stairs, lunges, distance and high-intensity interval training.

To meet the challenge of walking for hours at a time, cardiovascular conditioning like jogging, brisk walking, time on the treadmill or cycling is a good place to begin. Adding a heavy backpack of survival supplies to the equation requires extra strength in the legs, core and upper body and is best achieved through squats, planks, lunges and push-ups. Full body stretching with emphasis on hamstrings, quadriceps, hips and back are also essential.

Make It a Lifestyle

To avoid weekend warrior injuries, it is wise to adopt a hiker’s mentality in everyday life. “Start slow and find ways to incorporate more movement into your daily life,” advises Maggie Peikon, communications director of American Hiking Society. “Skip the escalator or elevator and opt for taking the stairs instead. You’ll be glad to have gotten those extra steps in when you’re taking on uphill climbs out on the trail.” She also hails the perks of biking to the store with a backpack or walking to the park for a lunch break if it is safe and feasible. Most of all, Peikon stresses the value of going slow and listening to the body.

The benefits of getting outdoors goes beyond physical health and spills over into positive impacts on the environment. Peikon muses, “When we hike, our connection to the places we explore grows. When we feel connected to a place—whether a trail or a favorite spot outdoors—we are more likely to step forward to protect the environment and change our behavior to lessen our negative impacts.”

For Pringle, having a strong body carries over into other areas of living. “Getting ready for the trails means getting ready for life. Before you hit those paths, hit the gym.

Jacob Lund / CanvaPro

It’s not just about reaching mountaintops; it’s about reaching for your best self.”

National Trails Day

June 1 is National Trails Day, a day of service for hometown trails and the people that love them. Promoted by the American Hiking Society, public events throughout the country offer opportunities for tens of thousands of participants to come together in partnership to advocate for, maintain and clean up public lands and trails. To learn more and find a nearby event, visit AmericanHiking.org/national-trails-day.

Finding a Nearby Trail

Check out these sites for detailed information about hometown trails that match the hiker’s level of ability.

• AllTrails.com

• FaroutGuides.com

• HikingProject.com

What to Pack on the Trail

• Sturdy, appropriate footwear—from trail shoes for moderate terrain to heavy hiking boots for strenuous climbs

• Nutrient-dense food

• Rain gear and dry-fast layers for changing weather

• Means to start an emergency fire

• Whistle

700+

• Flashlight

• First-aid kit

• Multi-tool or knife

• Sunscreen, sunglasses and sun-protective clothing

• Lightweight protection from the elements

Marlaina Donato is an author, visionary painter and composer. Connect at BluefireStudio.art.

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Exploring Beyond the Classroom

Nurturing Healthy Minds Through Travel

by Megy Karydes

When Desiree Miller and her daughter visited Rome, they met a couple from Ukraine celebrating their honeymoon. There was talk of a possible war, so they chatted about what that might mean for the newlyweds. Later that day, her daughter asked their Italian driver his thoughts about the impending conflict in Ukraine with Russia, and he said he didn’t like it because it was going to raise gas prices.

“Traveling feels like it shrinks the world,” says Miller, an Atlanta-based travel writer, vlogger, digital streaming producer, co-host of the “Time to Talk Travel” podcast and mother of four. “So many children these days only know what’s in their backyard or their general neighborhood or community, the school they go to, and that’s the extent of their communication with other people. But when I take my daughter to other countries, she gets to experience people from those countries and beyond.”

According to the 2023 U.S. Family Travel Survey released by the Family Travel Association, 80 percent of the respondents indicated that travel helps children see the world from a broader

perspective, and 67 percent said their children have become more interested in other cultures because of their travel experiences. Nasreen Stump agrees that travel expands a child’s worldview. “I want my kids to be curious, because curiosity leads to lifelong learning,” says the mother of four, a content creator and co-host of the “Time to Talk Travel” podcast. “When you’re in different places, and you see something that’s different, you think, ‘Oh, what’s that?’ and want to learn more about it. It’s the same with similarities.”

Managing Expenses

Families need not break the bank to enjoy meaningful experiences away from home. Here are a few money-saving travel ideas suggested by Stump and Miller.

• Take shorter trips. As they’ve grown older, each of Stump’s children have developed different interests, so instead of traveling as a family all the time, she takes each of them on one-on-one trips based on their interests. When the family does come together for an excursion, a day trip or weekend getaway is a more affordable option.

• Hop on the internet. Miller’s youngest daughter, now 18 years old, loves using TikTok as a jumping-off point to research travel destinations, local restaurants, activities and events. Other kids rely on YouTube to get ideas or travel virtually.

• Enjoy a staycation. For families that can’t afford multiple plane tickets, closerto-home experiences offer fun learning opportunities such as attending a multicultural fair to watch live performances or trying a new cuisine at a nearby restaurant or in a cooking class.

• Take advantage of free or discounted deals. Some libraries offer free passes to museums for library card holders. National parks have free entrance days throughout the year. Check nps.gov for upcoming dates. Flights and hotels are often discounted during the shoulder season—the period between a region’s

BADZ0XL5pIE / CanvaPro

peak season and offseason. Some credit cards allow members to use their reward points for travel-related discounts.

Preparing for Travel

• Research destinations. Bookmark areas of interest on a Google map or add them to a Pinterest board. Read books, magazine articles and travel blogs about different locales.

• Sample the cuisine. Much can be learned about a culture through food. Experiment with new ingredients by visiting specialized grocery stores that cater to different cultures, or join a snack subscription with selections from around the world.

• Learn a new language. Check out apps like Duolingo, Babbel and Rosetta Stone.

Traveling Is Empowering

Life is full of challenges, and traveling, especially to foreign ports, can test anyone’s patience. Some of Miller’s children don’t love to travel because of flight delays or other unexpected mishaps. Her youngest is more adaptable. According to Miller, dealing with adversity is part of life, and travel is a great teacher.

Traveling allows kids to get out of their comfort zones, and for many, that sense of adventure is powerful. Whether exploring his-

torical landmarks, taking part in hiking excursions, trying new foods, hearing different languages and dialects, or meeting new people, family travel can help children feel more comfortable, less isolated and see the world in a new light.

Making Memories

Children love to collect souvenirs on their travels as a way to remember their experiences. Miller and her daughter usually buy a piece of jewelry because it is small and doesn’t take up any suitcase space. Stump’s family likes to take lots of photographs and bring home candy from the culture. Rocks or shells, if permitted, also make wonderful keepsakes.

Memories go beyond objects. Multi-generational travel allows children to see their grandparents from a fresh perspective. Kids will remember travel experiences long after they return home. “Travel gives you a real appreciation of the world beyond what you see every day,” Miller says, adding that her daughter has befriended other travelers with whom she still stays in contact.

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.

Taking Pets on Family Trips

Holistic Tips for Stress-Free Traveling

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

Pets are part of our family, and ensuring their comfort during travel speaks volumes about our bond with them. Travel, whether by car, train or plane, can significantly affect pets, leading to symptoms of anxiety such as excessive barking, whining, pacing and, in some cases, aggression or withdrawal. To address a pet’s anxiety, it is critical to understand their perspective. Travel disrupts their feeling of safety. Mitigating this disturbance with natural and comforting interventions ensures that such journeys can evolve into harmonious and enriching adventures.

Holistic Remedies and Techniques

Holistic veterinary medicine offers a range of solutions that address travel-induced

anxiety in pets. By focusing on natural remedies that promote calmness, we can avoid the side effects often associated with pharmaceuticals.

• Hemp Oil: Anecdotal reports from dog owners suggest that cannabidiol (CBD), which is abundantly found in hemp oil, can significantly aid in managing anxiety. These observations are supported by a study conducted at the Cornell University College of Veterinary Medicine in which 83 percent of participating dogs demonstrated a decrease in stress or anxiety-related behaviors after consuming CBD chews prior to a stressful event.

• Herbal Supplements: Herbs like chamomile, valerian root and passionflower have been used for centuries to relieve anxiety in humans, and are equally as

effective in pets. They can be administered in the form of treats or capsules. Lavender (Lavandula angustifolia) and chamomile (Anthemis nobilis) have been reported to enhance relaxation behaviors such as resting and sleeping, and to diminish dog barking in rescue shelters.

• Aromatherapy: When diffused in a pet’s travel space, essential oils such as lavender and frankincense can create a serene environment and significantly reduce stress and anxiety. Choose therapeutic-grade oils and verify with a veterinarian that they are safe for pets, as certain essential oils can be harmful to our furry friends.

• Acupressure: By applying pressure to specific points on a pet’s body, we can help release tension and encourage a calm state. It is especially useful for pets that are less amenable to oral supplements, offering a noninvasive path to relaxation. Pet owners can be trained in this modality by a veterinarian or acupressure therapist that specializes in treating pets.

Managing Travel Anxiety

Dr. Mary Burch, a certified applied animal behaviorist, emphasizes the value of taking preparatory steps as early as possible before the family embarks on a journey. Introducing a dog to the car well before a trip, for example, can significantly help make them more comfortable. This method involves gradually acclimating the pooch to the vehicle in a series of steps—from simply spending time in a parked car to taking short drives. Such preparatory measures allow pets to become familiar with the environment of a vehicle, associating it with positive experiences and rewards, thereby easing their anxiety and making travel a more enjoyable experience for all.

Practical Tips for Pet Owners

• Start early. Gradually acclimate a pet to both their travel carrier and intended mode of transportation.

• Maintain a routine. As much as possible, stick to the pet’s regular feeding and exercise schedule to provide a sense of normalcy.

• Stay calm. Pets often pick up on their owner’s emotions; maintaining a calm demeanor can help reassure them.

• Consult a holistic veterinarian: Before introducing any new supplement or remedy, consult with a professional to ensure it is appropriate for a pet’s health status and needs.

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

Monday, April 1

Become a Master Naturalist Volunteer: Fall Courses – hosted by Pennsylvania Master Naturalist. Apply by 8 April for discounted tuition. Scholarships available. Deadline 3 May 2024. Learn about nature and how to protect it. Make a difference. Available in Allegheny, Armstrong, Cambria, Centre, Delaware, Lancaster, and Lehigh counties. Space limited. Tuition $425. Apply at PAMasterNaturalist.org/Become_a_Master_Naturalist/Application-procedures-2. Info info@PAMasterNaturalist.org.

Tuesday, April 2

Composting 101 – 6-7pm. Hosted by Allegheny Land Trust and New Sun Rising. Focus on environmentally friendly lifestyle through home sustainability practices. Tickets $10 at AlleghenyLandTrust.NetworkForGood.com/ events/67571-composting-101. No walk-ins. Held at Millvale Food + Energy Hub, a solar-powered adaptive reuse facility run by New Sun Rising. 112 Sherman St, Millvale. Info@ AlleghenyLandTrust.org.

Intro to Woodworking – Hardwood Breadboard – 6-9pm. April 2, 3. Hosted by HackPittsburgh. Class includes one month membership. This is a two-night class to provide basic concepts of safe use of wood shop tools and equipment while crafting a custom wooden bread board. $150. Register at Members.HackPittsburgh.org/Event-5640449.

HackPittsburgh, 1983 Watson St. Info at HackPittsburgh.org.

Saturday, April 6

Zero is Two: Second Anniversary – 10am6pm. Hosted by Zero Café & Market. Join us for a fun day of discounts, giveaways, vendors and a Chinese auction to celebrate two years of providing healthier food options to the Mon Valley! Zero Café & Market, 790 Tri County Lane Suite 101, Belle Vernon. 724-970-8491.

Make Your Own Finger Puppet (Kid Friendly) – 1-4pm. Age 7+. Hosted by HackPittsburgh. Learn character design and 3D textile art, the basics of hand sewing, and character creation. $40/nonmembers, $35/members. Register at Members.HackPGH.org/ Event-5638946. HackPGH, 1936 5th Ave. Info at HackPittsburgh.org.

Fermenting Seasonally: Spring Vegetables-with Community Cultures – 2-4pm. Hosted by East End Food Co-op. Come taste, learn, and connect. Expand your culinary skills. Tickets $20-$25 at Eventbrite. com/e/Fermenting-Seasonally-Spring-Vegetables-With-Community-Cultures-Tickets-849432584727. East End Food Co-op, 7516 Meade St. Info at EastEndFood.coop.

Let’s Start a Cutting Garden – 3-6pm. Hosted by The Farmer’s Daughter Flowers. Spend an afternoon with our resident farmer getting tips, seeds, starts, and tools for your own cutting garden. Address provided upon booking. Registration $125 at My-Site-101424. Square.Site/Product/2024-workshop-let-sstart-a-cutting-garden-saturday-april-6th3pm/5080. Information at TheFarmersDaughter@TheFarmersDaughterFlowers.org.

Sunday, April 7

Yoga Nidra and Restorative Yoga – 12:302pm. Hosted by Schoolhouse Yoga. A rejuvenating journey into deep relaxation and restoration. Tickets $35 at SchoolhouseYoga. com/Workshops. Schoolhouse Yoga, 7210 McKnight Rd. Info at SchoolhouseYoga.com.

Monday, April 8

Solar Eclipse Watch Party – 2pm-3:30pm. Hosted by Dr Lillian Ronzio School of Holistic Health. Experience the awe-inspiring beauty of a solar eclipse on our expansive grounds. Bring your own solar glasses or purchase a pair. Tickets $10 at RonzioSchool.com/Product-Page/ Solar-Eclipse-Watch-Party. Dr Lillian Ronzio School of Holistic Health, 275 Pleasant Valley Rd, Connellsville. Info at RonzioSchool.com.

Pittsburgh Opera Fashion Event – 6:30-11pm. Hosted by Pittsburgh Opera. Opera meets fashion with live performances by Pittsburgh Opera Resident Artists. Join models and artists for the after show drinks and dancing. VIP Admission $195. Includes runway seat, 2 drink tickets, hors d’ oeuvres, and a gift bag. General Admission $55. Standing room only. Includes drink ticket and hors d’ oeuvres. Student Admission $20. Tickets at Donate2. app/BPisgc. Bitz Opera House, 2425 Liberty Ave. Info at PittsburghOpera.org.

Tuesday, April 9

Native Plants – 5:30-6:30pm. Hosted by Grow Pittsburgh. Learn about native plants in the Pittsburgh area with the Western PA chapter of Wild Ones. $10. Register at GrowPittsburgh.org/ Event/Native-Plants. Garden Resource Center, 147 Putnam St. Info at GrowPittsburgh.org.

Wednesday, April 10

Inner Rituals – Using Nada Yoga Practices to Access Your Inner Soul Scape – the Mystical Gong Journey – Hosted by Rooted in Sound. A transformative journey harnessing the power of sound to unlock your inner soul scape. Four-part series on Wednesdays. Tickets $35 at RootedInSound.com. Green Heiress, 209 Commercial Ave. 412-609-8999.

Saturday, April 13

Dirt Day and Seed Swap – 10am-3pm. Hosted by East End Food Co-op. Celebrate Earth Day by exchanging seeds, learning tips and tricks, and with planting demos from Pine Run Homestead. Garden-themed raffle, Compost 101 Demo. Free event at 7516 Meade St. Info at EastEndFood.coop.

Monday, April 15

Nature as Nurture Forest Walk – 6-7:30pm. Hosted by West Virginia Botanic Garden. Experience Shinrin-yoku (forest bathing) and other ecotherapy techniques that will leave you refreshed and grounded. We’ll identify plants along the way! Members $5, Non-members $15. Tickets at WVBG.org/ Programs/Events. West Virginia Botanic Garden, Tibbs Run Reservoir, Morgantown, WV. Information at WVBG.org.

Thursday, April 18

11th Annual Pittsburgh Fringe Festival – 1827 April, various hours. Hosted by Pittsburgh Fringe Festival. Join us for comedy, theatre, dance, film, puppetry, music, visual arts, and more! This is an all-out, no-holds-barred, inclusive e multi-disciplinary performing arts festival at multiple venues including virtual. Learn more at PittsburghFringe.org

Saturday, April 20

Pittsburgh Earth Day & The Pittsburgh Zoo Wild Earth Day Festival – 10am-6pm. Sat and Sun April 20, 21. Hosted by Pittsburgh Earth Day. Celebrate Earth Day with a fun educational programming to inspire the next generation of Earth-lovers at the Pittsburgh Zoo & Aquarium. Tickets included with Zoo admission, $18-22 at PGHZoo.TicketApp.org/ portal/product/11. The Pittsburgh Zoo, 7370 Baker St. Info at PittsburghZoo.org.

Herbal Folklore ~ The Historical and Cultural Significance of Herbs – 11am-4pm. Hosted by Dr Lillian Ronzio School of Holistic Health. A unique opportunity to connect with the rich tapestry of herbal wisdom that transcends time and provides a holistic understanding of the cultural, spiritual, and healing aspects of herbs. Tickets $150 at RonzioSchool.com/Product-Page/Herbal-Folklore-The-Historical-And-Cultural-Significance-Of-Herbs. Dr Lillian Ronzio School of Holistic Health, 275 Pleasant Valley Rd, Connellsville. Info at RonzioSchool.com.

Tuesday, April 23

Allegheny County Residents – Pardon & Expungement Clinic – 1-4pm. By appointment only. Hosted by Carnegie Library. Meet with a Public Defender’s Office representative and Allegheny County Bar Association representative for potential no-cost pardon application. Re-entry focused employers and community resources at the Carnegie Oakland Main Library. Register with KurtisM@PGHCSI.org, text 412-866-4454.

Friday, April 26

Pittsburgh Earth Day Annual Market Square Night Market Goes Green –5-10pm. Hosted by Pittsburgh Earth Day and Pittsburgh Downtown Partnership. Live music, educational booths, interactive activities. Market Square, 23 Market Pl. Info at DowntownPittsburgh.com.

Saturday, April 27

Dahlias 101 – 3-6pm. Hosted by The Farmer’s Daughter Flowers. Join us in our greenhouse classroom to learn about growing the perfect dahlia. Leave with a collection of our favorite tubers and the knowledge to grow them. Address provided upon booking. Registration $100 at My-Site-101424.Square.Site/Product/2024workshop-Dahlias-101-April-27th-Saturday3pm/5371. Information at TheFarmersDaughter@TheFarmersDaughterFlowers.org.

Monday, April 29

Science Stroll: Reptiles & Amphibians – 5:307pm. Hosted by Allegheny Land Trust. Join us

for a walk and talk on scaley and slimy friends at Wingfield Pines. No walk-ins. Tickets $10 at AlleghenyLandTrust.NetworkForGood.com/ events/65843-Science-Stroll-Reptiles-AndAmphibians-Of-Wingfield-Pines. Wingfield Pines Conservation Area, 1550 Mayview Rd. Info@AlleghenyLandTrust.org.

Plan Ahead

Saturday, May 4

Save the Date

Saturday,

May 4

Pittsburgh VegFair – 11am-5pm. Hosted by Pittsburgh VegFest. Join us for our first ever VegFair! A spring party to celebrate 10 years of VegFest. Food trucks, 24,000 square feet of indoor vendors, and activities. Large free parking lot on Thomas BLVD. Free to attend at Rockwell Park, 201 N Braddock Ave. Info at PittsburghVegFest.org.

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 writ-

ings 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/ReikiShare-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. 724-260-0472.

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, infra-

red 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.

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/BabyLoss-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-Visions-ReikiAnd-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. 412-237-3400. 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 – 1011am. Hosted by Gritstone Climbing and Fitness. Get your Zen on and bliss out with this gentle yet challenging flow. Member/ nonmember pricing and packages available. Tickets at ClimbGritstone.com. 1901 Eljadid St, Morgantown, WV.

3D Printer Workshop – Noon-2pm. Hosted by Prototype PGH. Learn to use the Elegoo UV Photocuring 3D resin printer. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com.

Prototype PGH – Monthly Open House –Noon-2pm Second Sat. Meet with members of our team to ask questions about Prototype and the events, workshops and services offered. Donations appreciated to cover free events and workshops. 460 Melwood Ave #208. RSVP on our Facebook page.

Second Saturdays at the Space Upstairs – 8-11:45pm. Hosted by The Space Upstairs. Begun in 2007, Second Saturdays are the signature jazz happenings at the Space Upstairs. Lightbulbs and couches, coffee tables and deconstructed pianos, vivid splashes of light and projection. Poetry scribbled on the walls. Improvisational postmodern jazz dance by the Pillow Project. Modern speakeasy magic and spontaneous art. A sober event serving several house-infused waters, specialty iced coffees and seasonal drinks for donation at the Space Bar. $15 at the door. 214 N Lexington Ave. 412-225-9269.

Classifieds

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

Opportunities

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

Services

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

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 9.

Functional Health Pharmacy

SUSANMERENSTEIN,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 9.

Health Food

THE KEFIR CHICKS

Connellsville, PA

TheKefirChicks.com

TheKefirChicks@gmail.com Facebook.com/TheKefirChicks

Herbs

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.

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 9.

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.