Natural Awakenings Pittsburgh June 2024

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2024 Editorial Calendar

January | Health & Wellness

February | Heart-Healthy Lifestyle

March | Food & Nutrition

April | Eco-Travel

Sales & Marketing Michelle Dalnoky May | Women’s Wellness

June | Men’s Health

July | Keeping It Cool

August | Finding Your Tribe

September | Emotional Healing

October | Whole Body Alignment

November | Grateful Aging

December | Reconnect & Rejuvenate

Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.

Normalize Diversity In Your Life

The other day I saw a Facebook post which showed an African man dressed in tribal attire and a small, blonde child about how travel broadens your horizons and exposes you to diversity. That is so true, but you can do that just as easily at home with intention.

When I was growing up, my mom worked at Head Start as a parent counselor. It was a new program, and most of the ladies she worked with, including her boss, were Black. My mom didn’t mind at all. She was always an anti-racist, even in the mid-70’s. She would invite the ladies over for lunch at our home, which was pretty unusual at that time.

School and neighborhoods were still segregated before busing became mainstream. When I got to high school, and there were plenty of Black kids there, I had Black friends, too. Sure, I was literally “unfriended” by many of the kids that I grew up with, but I didn’t care. I didn’t see the problem.

I loved my friends (two sisters) and used to hang out at their house. I loved their mom and she was a really awesome, down-to-earth, tell-it-like-it-is kind of single mom, originally from Mississippi, who was always making yummy Southern soul food. I learned a lot from her.

When I graduated from high school, I moved to California with my sister in the Air Force attending the Defense Language Institute. From there I went to Europe for about a yearand-a-half and then to Toledo, where my other sister was attending school. I took many interesting classes there and had many great friends from different places like Palestine, Iran and India. I learned about them and their stories and families because I was curious and wanted to listen to them. They were hardworking students that wanted to make a better life for themselves and honor their parents who had sacrificed a lot for them to be in the U.S. studying.

As an adult, I wanted to set the same example to be open to all people for my daughter. I wanted her to see all people as different, but equal, and to be interested in the different cultures, languages, histories and religions—not to be afraid of those differences, and certainly not to hate anyone because of their differences. I wanted her to appreciate all of these variations and try not to look at people from one narrow perspective. I have succeeded and I feel that is one of my greatest parenting accomplishments.

If we open our minds and our hearts, we can see the beautiful diversity that we have been gifted and unindoctrinate ourselves to enjoy this gift and share the love that it was intended to evoke.

Michelle Dalnoky, RN, BA, Publisher

Big Bugs + Pollinators at The Garden

The Pittsburgh Botanic Garden will feature David Rogers’ Big Bugs + Pollinators from June 15 through September 15. This exhibition has been touring botanical gardens, arboreta and nature centers throughout the U.S. since 1994 and will feature the Big Bugs series alongside The Pollinators series. Featuring large-scale sculptures, drop-in programs and interactive activities, visitors will meet these beneficial insects and pollinators and learn how to support habitats in their own neighborhood.

The Garden provides inspiration and education about the quality of life resulting from living in harmony with the Earth. Its 460 acres of land, which tell the story of Pittsburgh’s gritty, industrial past, are coming back to life with flourishing gardens, inviting paths, forested slopes and open meadows. The land and water restoration and continued conservation efforts are at the heart of the Garden’s mission and daily operations.

Location: 799 Pinkerton Run Rd., Pittsburgh. For tickets and more information, call 412-444-4464 or visit PittsburghBotanicGarden. org and DavidRogersBigBugs.com.

Solarpunk Future

Part interactive art show, part job fair, Solarpunk Future, presented by ReImagine Jobs, from 1 to 5 p.m., June 29, at Velum Fermentation, features geeky creatives and green innovators for an event full of performances, exhibits and art installations to give people of all ages and walks of life the opportunity to be inspired by the sustainable future we can collectively create.

ReImagine Jobs is a cohort of environmental and community organizations that aims to build connections between workforce development programs and green employers to help develop the future of good-paying jobs in the environmental and sustainability sectors.

Their goal is to shift the narrative around sustainable jobs in Southwestern Pennsylvania and the availability of those jobs. They provide a forum for sustainable businesses to network, share ideas and connect job-seekers with skills-building programs and employers. They provide educational programming, host a database of resources for each job sector, community-led green jobs events and feature an expanding network of green jobs exhibitors.

Location: 2120 Jane St., Pittsburgh. For more information, visit ReimagineJobs.org.

Free Yoga Class at Blue Awning

Uptown Partners and Blue Awning Yoga and Wellness will host a free beginner’s yoga class from 5:30 to 6:30 p.m., June 19. Attendees may bring water and a yoga mat.

Nonprofit Uptown Partners of Pittsburgh was founded in 2007 as an organization of residents, institutions, business owners and other concerned stakeholders to improve community quality of life and to collaboratively create a vision and pathway for Uptown’s much-needed revitalization. Blue Awning Yoga and Wellness provides students a chance to recharge, achieve balance and relax in a newly renovated warehouse space in the heart of the Uptown neighborhood.

Uptown Partners works with the city of Pittsburgh, Port Authority of Allegheny County, the Urban Redevelopment Authority, Green Building Alliance, Oakland Planning & Development Corp. and other stakeholders in a unique public/private planning initiative, embodied in the Uptown/West Oakland EcoInnovation District plan (also referred to as the Uptown EcoInnovation District).

Location: 1816 Locust St., Pittsburgh. Register (required) at Tinyurl. com/Free-Yoga-Class. For more information, email Daschinique Johnson DJohnson@UptownPartners.org.

Ecolution at the Carnegie

Produced by The Green Voice Collective, the Duquesne Light Company will present Ecolution Fashion Gala: The Time for Action is Now, from 6 to 10 p.m., June 5, at the Carnegie Museum.

Event curator Brian David is a prominent figure in the Pittsburgh fashion scene. A designer with a passion for Red Carpet and vintage-inspired evening wear, he has built a legacy of luxury and perfection. His unwavering dedication to traditional and couture techniques has earned him a distinct reputation.

In addition to a special dance performance by local artist Pearlann Porter, Richard Parsakian will be honored with the third annual Model Citizen award. Attendees will experience an eco-fashion show and sustainability gala showcasing handcrafted designs by local artists that skillfully use reused and recycled materials. Ecolution invites designers to create couture fashion through sustainable, recyclable and organic materials, addressing the pressing environmental issues our planet faces.

Location: 4400 Forbes Ave., Pittsburgh. For tickets and more information, visit PittsburghEarthDay.org/ecolution.

Being a Successful Couple

University of Washington clinical psychologists and love researchers Drs. John and Julie Gottman have interviewed more than 3,000 couples and studied more than 40,000 couples undergoing couples therapy to understand how to make relationships and love last. Most successful couples were able to “make repairs” when they said or did the wrong thing. A repair is not an apology, grand gesture or love declaration, but rather a chance to pause and ask a partner a mundane question like, “Do you want a cup of coffee?” The question implies that their partner still exists for them.

The Gottmans also discovered that to successfully resolve a conflict, there should be five positive interactions for every negative interaction. A positive interaction includes a smile, touch or simply saying “I understand”, whereas a negative interaction would be an insult or expression of blame. They warn against using phrases like, “You never” and “You always”. They recommend being more specific by saying, “I’d love it if we went on more dates,” instead of “You never plan dates anymore.”

Familiar Smells Unlock Memories

Major depressive disorder (MDD) is a common mental disorder that affects an estimated 21 million adults in the United States, according to the National Institutes of Health. For some, MDD may severely interfere with or limit a person’s ability to carry out life activities. People with depression also have trouble accessing memories.

JAMA Network Open recently published a study from the University of Pittsburgh School of Medicine involving 32 patients with MDD, which sought to evaluate whether the participants could be prompted to recall a specific personal memory when exposed to an odor or word cues. The researchers rated levels of arousal, vividness, repetition and recall response time based on those memory clues. Participants recalled more specific personal memories when cued with odors than with words. Odor-cued memories were more vivid and arousing than word-cued memories. The results could have implications for managing MDD and possibly reducing depressive symptoms.

Saving Our Oceans

June 8 is World Ocean Day, a time to inspire action and celebrate the incredible splendor of the ocean and all of its wondrous life-forms. There is a growing movement that calls for the protection and management of 30 percent of the world’s lands, fresh waters and oceans by 2030. Scientists believe that this is the critical mass needed to stem biodiversity loss and climate change facing our planet.

Covering 71 percent of Earth, the global ocean is the largest ecosystem on the planet, performing vital regulatory functions that influence weather and climate systems, impacting even those living far inland. This invaluable life source is in a dire state due to the damage humans have inflicted and continue to impose.

Every year, 17.6 billion pounds of plastic pollution enter marine environments. As we spew growing levels of carbon dioxide into the atmosphere, the ocean absorbs about 30 percent of it, causing seawater to become more acidic, to the detriment of sea life. Fertilizer runoff causes coastal algae to bloom, diminishing the oxygen in the water and causing massive fish kills that impact the natural food chain. Overfishing has ravaged certain species. And as global warming heats the ocean, glaciers melt, sea levels rise and ocean acidification intensifies.

There is much we can do to protect the ocean and encourage the sustainable use of marine resources.

• Purchase organic food and support regenerative organic agriculture.

• Choose plastic-free products.

• Reuse and recycle whenever possible.

• Organize beach, riverbank and land cleanups.

• Avoid products that harm the ocean, such as cosmetics derived from shark cartilage or jewelry made of seashells.

• Use microfiber absorbers to wash synthetic clothing.

• Write to legislators, pressing them to support policies that protect the ocean and marine wildlife.

• Bike to work, turn the lights out when leaving a room and keep the thermostat low.

• Buy sustainably caught, wild seafood.

• Leave nothing behind after a day at the beach or a picnic on the bay, making sure to dispose of all garbage.

• Spread the word about ocean pollution and let others know how they can help.

• Support reform of fishery management, focusing on practices that conserve ecosystems, while also sustaining livelihoods and ensuring food security.

• Join an ocean conservation group to strive for change with like-minded people.

Building Quality Muscle

How Diet and Resistance Training Can Help

by JJ Virgin, CNS, CHFS

Muscles act like metabolic Spanx, holding everything in the body tighter, supporting joints to prevent injuries, keeping bones strong and helping the immune system remain resilient to infection. Skeletal muscle acts as an endocrine-producing organ, supporting a healthy metabolism and balancing hormones. Strong, healthy muscles help us feel better, move more easily and live more powerfully.

Once someone crosses the threshold into their 40s, there is a natural decline in muscle mass and strength, known as sarcopenia. Adults can lose 3 to 8 percent of muscle mass per decade after turning 30, with losses accelerating after 60. Preventing this decline and supporting quality muscle is key. “Muscle can be stimulated largely in two ways: first, through dietary protein, and

second, through resistance,” explains Gabrielle Lyon, a board-certified family physician and author of Forever Strong

Optimal Protein Consumption

The building blocks of protein fall into two categories: essential amino acids, which are necessary nutrients that the body cannot make on its own and must be acquired through dietary intake; and non-essential amino acids, which can be synthesized by the body from carbohydrates and other dietary sources. To promote muscle recovery and development, it is important to consume protein that contains all nine essential amino acids in optimal amounts throughout the day.

More than half of older adults are not getting enough protein, and sarcopenia

may increase their need for it. To offset age-related decline, every meal should contain a minimum of 30 grams of protein. Active people, including those that do resistance training, should target one gram of protein per pound of their ideal body weight daily.

The best animal proteins that offer all nine essential amino acids in the right balance include pasture-raised poultry and eggs, wild-caught seafood and grass-fed beef. Plant proteins often lack one or more crucial amino acid, so vegans or vegetarians should eat a minimum of 40 grams of protein per meal to reach an adequate intake.

Breaking an overnight fast with a protein-packed breakfast jumpstarts metabolism and provides more sustained energy during the day, fueling morning activities

and preventing mid-morning crashes. A protein-rich dinner supports muscle recovery and helps the body rebuild during sleep.

Benefits of Resistance Training

“The most important type of exercise is resistance training as you get older, because you need to build muscle," says Mark Hyman, a functional-medicine doctor whose latest book, Young Forever, explores the secrets to longevity. “Without muscle, you become frail and dysfunctional.” Building muscle can improve the capacity for everyday activities, diminish the likelihood of chronic illnesses and decrease the risk of falls and frailty. Resistance training also improves bone density, metabolic health and overall quality of life.

Resistance-Training Tips

• Target multiple muscle groups simultaneously with compound exercises like squats, deadlifts, bench presses, rows and overhead presses.

• Focus on lifting the maximum weight manageable while maintaining proper form to avoid injury.

• Gradually increase the resistance or intensity of exercises over time to continually challenge the muscles.

• Aim for two to four weekly resistance-training sessions. Consistency and patience are the foundations for lasting strength and muscle-tone improvements.

• Engage all key muscle groups. For the upper body, try bench presses, overhead presses, dumbbell chest presses, pushups, pull-ups, bent-over rows, seated rows and lat pulldowns. To work the hips and thighs, try squats, lunges, deadlifts and stepups. For core strength, consider planks, Russian twists and bicycle crunches.

• Perform two to four exercises for each muscle group, doing two to four sets for each exercise. Between sets, take 90- to 120-second rest breaks. Aim for eight to 15 repetitions per set.

Rest and Recovery

To prevent injuries or burnout, rest is crucial, allowing muscles to repair and rebuild. Give each muscle group 48 to 72 hours before targeting it again. It is normal to feel sore after a workout, but be mindful of the difference between soreness and pain. Soreness feels like mild, diffuse discomfort or stiffness and is a normal response to unfamiliar or intense exercise. Sharp, intense or persistent pain, particularly around a joint, indicates potential injury or overstrain.

On rest days, incorporate low-intensity, active-recovery activities like walking, yoga or swimming; try foam rolling, stretching and mobility exercises to improve flexibility and circulation; and consider meditation for mental-health benefits. Aim for seven to nine hours of quality sleep, which promotes tissue repair and growth-hormone release.

Monitoring Progress

• To optimize strategies and identify areas for improvement, regularly measure the circumference of the biceps, chest, thighs, waist and hips.

• Keep track of the amount of weight, repetitions, sets and intensity of every exercise session.

• Track muscle mass and body-fat shifts with a body-composition scale and take consistent photos from various angles to document muscle definition and physique evolution.

Staying the Course

• Adjustments to diet and training programs may be necessary based on changing goals or feedback from tracking methods.

• If progress stalls, adjust training variables such as workout intensity or frequency.

• Use fluctuations in muscle mass or body fat to refine protein intake or overall macro-nutrient ratios.

JJ Virgin is a certified nutrition specialist, certified fitness instructor and bestselling author of The Virgin Diet, JJ Virgin’s Sugar Impact Diet and their companion cookbooks. Learn more at JJVirgin.com.

Prostate Protection A Look at Holistic Cancer-Prevention Strategies

by Zak Logan

Most men don’t usually think about their prostate until they face an exam or experience symptoms such as pain or difficulties while urinating. These symptoms may be attributed to a benign enlargement of the gland, usually in older men, or to the presence of cancer cells. This understated reproductive player, which can be stimulated for sexual pleasure, is responsible for regulating urine flow, secreting semen and converting testosterone into dihydrotestosterone (DHT) at puberty.

Prostatic cancer usually affects men over 65. African American and Caribbean men are at a higher risk. Although the American Cancer Society predicts almost 300,000 new cases this year, overhauling the diet and getting regular exercise can make a difference. “It’s never too early to begin taking care of your prostate,” says Dennis Golden, a twotime cancer survivor and prostate-cancer coach from New Kent, Virginia.

Proactive Lifestyle Measures

“In terms of lifestyle, everything is accumulative. If you put in junk, your body doesn’t know what to do with it and stores all those chemicals that don’t belong there, and it all eventually catches up with you someday. Read labels. If you can’t pronounce it, don’t eat it,” says Golden, who went back to basics when he faced his frightening cancer diagnosis.

According to Jon Lanman, a registered dietitian nutritionist in Bend, Oregon, “In health care, we talk a lot about lifestyle change, and the reality is that lifestyle change is hard, and it takes time.” He advises tossing aside perfection and expecting slip-ups while committing to small changes that add up.

For Golden, eliminating restaurant food, excessive sodium and alcohol has been key. A fan of quick and easy meals, he relies on pan cooking for healthy, delicious fare with

plenty of steamed veggies. “There’s no reason to grab a burger or to eat out when you can have a meal finished in 25 minutes. I veered away from beef and incorporated more chicken and fish like salmon and fresh trout,” he explains, adding that biking also made a difference. Now 81, he pedals 25 miles several times a week.

Dietary Recommendations

Lanman notes, “There is no single miracle food, but I’d recommend limiting sugars and processed carbohydrates, as well as processed meats and red meats.” To amp up nutrients, he spotlights the Mediterranean and DASH diets that accentuate fiber from fruits, vegetables and whole grains. Lanman also recommends lycopene, a compound found in tomatoes, beets, radishes, cherries and pink grapefruit, which has shown promise in the treatment and prevention of prostate cancer.

The Prostate Cancer Foundation (PCF) advocates cruciferous vegetables like cauliflower, bok choy, kale and Brussels sprouts. Packed with the phytochemical glucoraphanin that targets cancer cells, broccoli is a heavy hitter, as well.

Recent research points to a number of nutritional guidelines. A 2021 study published in European Journal of Public Health noted that nitrites as food additives were positively associated with prostate cancer risk. A 2022

study published in Frontiers in Nutrition also found a higher risk of the disease in those consuming red and processed meats.

In a 2022 study published in The American Journal of Clinical Nutrition, researchers reported a lower risk of aggressive forms of prostate cancer in men under 65 that followed a diet rich in plant-based foods. After tracking men in a study for six years, a team of Harvard University scientists found that selenium supplementation was linked to a 65 percent lower occurrence of advanced prostate cancer, but it was contraindicated for individuals with high systemic levels of the mineral. Additional studies are underway to determine recommended dosages, but the researchers of this study suggested “a healthful diet that will provide good amounts of the mineral.”

Rethink Alcohol

Both Lanman and Golden recommend eliminating alcohol altogether. While research on the correlation between alcohol consumption and prostate cancer is inconclusive, a 2022 meta-analysis published in the journal Biomolecules suggests that alcohol intake and the development of prostatic cancer can create the perfect storm when poor diet, folate and fiber deficiencies, advanced age, race, smoking, obesity, genetics, stress and other factors are also present.

Mood Regulation

According to the PCF, extreme stress can have a cumulative effect on the body, allowing prostate cancer to take root and grow. This is because the stress response can activate certain hormones that make it easier for tumors to grow and spread, while also negatively impacting the immune system.

To relieve stress and learn better coping skills, PCF suggests adopting relaxation and meditation practices, counseling, group therapy and exercise. For Golden, better health is a mindset. He endorses journaling and having good expectations daily. “Focus on the positives,” he says.

Zak Logan is a freelance health writer dedicated to holistic living and getting back to basics.

Cast Iron Mediterranean Chicken With Capers

YIELD: 4 SERVINGS

4 skinless, boneless chicken breasts or thighs

1 28-oz can of organic, diced, fire-roasted tomatoes

¼ cup capers (4 Tbsp)

¼ tsp Himalayan salt

1 tsp dried oregano

1 tsp dried basil

2 medium-sized, fresh garlic cloves, peeled and thinly sliced

1 Tbsp organic, extra virgin olive oil

Preheat oven to 400°F. Place cast iron pan on a medium-high stove and sauté garlic until brown. Add chicken and pour fire-roasted tomatoes evenly over it. Add capers. Sprinkle salt, oregano and basil over chicken and tomatoes. Place uncovered cast iron pan into the oven for approximately 35 to 40 minutes or until chicken is tender. If desired, serve over garbanzo wheat-free pasta.

Recipe courtesy of frequent contributor Marlaina Donato.

Cucumber Apple Salad With Cilantro

YIELD: 4 SERVINGS

2 medium-sized cucumbers or 1 large English cucumber, sliced thin, peel optional

2 medium or large apples of choice, chopped into bite-sized pieces

¼ cup finely chopped fresh cilantro

½ lemon, juiced

½ lime, juiced

¼ tsp Himalayan salt

1 Tbsp organic, extra virgin olive oil

Combine all ingredients in a bowl. Gently toss and serve immediately.

Recipe courtesy of frequent contributor Marlaina Donato.

Solving Mental Health Issues in Men

Finding Meaning in Turbulent Times

by Dr. Reef Karim

Many men struggle with mental health issues, often experiencing debilitating emotional turmoil, alone and in silence. Evidence of this suffering can be quantified in a number of ways.

An epidemic of “despair deaths” related to alcoholism, substance abuse and suicide

is documented to be worse in men than women. According to the U.S. Centers for Disease Control and Prevention, American males were almost four times more likely to commit suicide than women in 2021. The National Institutes of Health reports overdose mortality rates for opioids and stimulant drugs such as methamphetamine and

cocaine are two to three times greater in men. While men use drugs at higher rates than women, this alone does not explain the gap in overdose deaths.

Loneliness has become such a widespread problem that the U.S. Surgeon General recently called it an epidemic and the World Health Organization noted, “The effect of social isolation and loneliness on mortality is comparable to that of other wellestablished risk factors such as smoking, obesity and physical inactivity.” A 2021 report by the Survey Center on American Life stated that since 1990, the number of men saying they have no close friends has jumped from 3 percent to 15 percent.

Men’s Health and the Pandemic COVID-19 incurred invisible costs such as increases in loneliness and mental health strain. Because men generally tend to spend less time and energy cultivating meaningful social relationships but still require structure to thrive, the pandemic was particularly destructive to them.

Roughly one out of three men in America under the age of 30 reported having no sex in the last year (a 30-year low), which is an obstacle to building meaningful relationships and families. Men have become not only socially disconnected, but also more vulnerable to following dangerous groups, influencers and others with extreme messaging. Men that fail to attach to partners, communities or careers may grow increasingly resentful and act out with volatility and unrest. An African proverb says, “The young

men who do not feel the warmth of the tribe will burn down the village to feel it.”

Origins and Causes

According to Gabor Maté, a Canadian physician, author and speaker on addiction, stress and childhood development, “The issue is men’s value has been defined in a very narrow sense, and when the power is taken away from people, people have a loss of agency and loss of control, belonging, meaning and value. Men have become deprived of a sense of meaning and belonging, and that’s a function of the culture we live in.”

Possible Solutions

Men’s Mental Health Advocacy: Shame is the biggest barrier, preventing men from seeking help and expressing vulnerability. We need to talk and stop shaming them.

Male-Specific Mental Health Treatment: Men communicate differently, so counseling must address unexamined feelings. Research shows that physical activity can help reduce anxiety and depression, so sports activities that draw men together such as softball, surfing or martial arts can offer a win-win situation.

Emotional Communication Training: Men need to develop their emotional communication skills, such as how to express themselves and share feelings through language, vulnerability and emotional expression, to deepen relationships. Men can be strong and competitive while also being authentic, vulnerable and emotionally connected.

Maté advises, “Men need to accept their vulnerability and work it through, and not reject it or be ashamed of it. And to let go of, ‘I can’t be self-reflective; I have to be tough,’ and that takes a lot of help and support. Men who come back from war will heal by accepting their vulnerability and spending time in support groups. Another thing we should do is show respect for the courage of those men who choose to explore their vulnerability.”

Embracing Universal Masculinity and Femininity: We must realize there is masculinity and femininity in all of us. Neither masculinity nor femininity is the problem—hatred, oppression and inequality of opportunity are the problems, no matter the gender or ratio of masculine and feminine qualities within the individual.

Defining Healthy Masculinity: Masculine qualities are traditionally thought of as bravery, strength, courage, confidence, ambition, competitiveness, self-reliance and decisiveness. These standards are hard to live up to, so the question is how do we adapt healthy masculinity to be equipped with skills for success in changing times.

Offer Coaching Before Therapy: Because men may be more defensive, less open, less vulnerable and more disconnected from their feelings than women, many will respond to coaching over therapy, which can be a gateway to start thinking about deeper purpose and well-being. A personal development program geared specifically for men to build skills, share support and figure out how to excel in a changing world of technology and role-confusion may be helpful.

Encourage Inspiration and Purpose: Men need to find purpose by doing something meaningful that inspires them and makes them feel energized and appreciated. The more they feel helpless and stuck in survival mode, the more loneliness grows.

Psychologist Elizabeth Lombardo explains how a survival mentality doesn’t allow for meaningful and purposeful pursuit. “Perceived or real threats put you in survival mode, and when you’re in this mode, your limbic system takes over and you’re not thinking about purpose, connection or collaboration (things that can pull you out of this mode); you’re just trying to survive.”

Men’s health needs to become a movement that encourages males to be proud of their masculinity, but also add new skills in emotional communication and vulnerability to find purpose, improve their health and have the best chance for success in turbulent times.

Dr. Reef Karim is a humanistic psychiatrist and founder of Mad Genius and The Madness Movement. For more information, visit TheMadnessMovement.com and MadGeniusLife.com.

Jeffrey R. Gladden on Cracking the Code of Longevity

by Sandra Yeyati

Jeffrey R. Gladden is the founder and medical director of Gladden Longevity, in Dallas, Texas, a clinic that helps people “live young for a lifetime”. He is the author of 100 Is the New 30, which provides an easy-to-understand blueprint, identifying four target areas to be optimized: life energy; longevity, which includes the hallmarks of aging; health; and performance.

A board-certified cardiologist, Gladden earned his medical degree with multiple honors from Temple University and practiced for 25 years as an interventional cardiologist. He co-founded the Baylor Scott & White Heart Hospital, in Plano, as well as several cardiac catheterization programs around Dallas.

What is longevity medicine?

The best way to understand longevity medicine is to put it in context with what we currently are familiar with. Traditional medicine is called health care, but it’s actually reactionary, sick care that focuses on relieving symptoms with a sprinkle of preventive advice but offers no real health optimization. Functional medicine and integrative medicine look at the root cause of an issue to create a more complete and durable answer.

Longevity medicine, however, goes after the drivers of aging. So far, we’ve identified 16 hallmarks of aging that contribute to and accelerate the aging process. This is how we’re going to enable people to live young for a lifetime, thereby creating the most durable, most comprehensive answer to the symptoms they are experiencing and the aging process itself.

Is longevity medicine out of reach for people with limited

resources?

When people first come to us to make them young again, we do extensive genetic testing and measure many biological ages for them. By knowing what cards they’re holding and where they are in the game, we know where to start. And then, many of the reversal-type interventions like stem cells, young plasma, peptides

or custom-made medications may be important but require a financial investment.

The flip side is that there are many things people can do that are not costly. If you’re smoking, drinking or eating excessive amounts of processed foods, stop doing that. If you’re not exercising, start exercising every day. The other thing that’s massively important and doesn’t cost much, if anything at all, is working on your mindset.

People stop asking the questions that drive progress, and they get married to their current answers. They think: I’m going to get older, retire at 65, take Social Security, play golf, visit my grandkids, travel and then wind down. This picture of the future is make-believe, quite honestly, even though society reinforces it. The beauty of being human is that you can create your own reality. What if you paint a different picture by asking, “What does it take to make my life better?” or “How can we make 100 the new 30?”

Courtesy of Dr. Jeffrey R. Gladden

What is the mental health impact on longevity?

So many of us have been plagued with anxiety and depression, and all of us have had traumatic experiences. Because of the way our brains are wired, we live in reaction to that trauma, either consciously or unconsciously. The problem is that if we are confronted with something again, it triggers a stress response or maybe a post-traumatic response that we’re carrying with us from the trauma that we incurred, and now our nervous system is on high alert. Our stress levels are on high alert. Our cortisol, insulin, adrenaline and dopamine and the whole sympathetic nervous system is activated in a way that is accelerating disease, aging and decline.

You can never live young for a lifetime if you’re carrying all that burden. When you solve the mental health piece, you crack the code of anxiety, depression, PTSD, addiction and all the selfsabotaging behaviors.

What is your personal goal in your longevity quest?

The target I’ve settled on right now is when I’m 100, I want to have a 30-year-old body and a 300-year-old mind, where I’ve solved, healed and transcended all of the mental health issues and past trauma, enabling me to have more wisdom and empathy, and freeing me to bring all of my gifts forward—my enthusiasm, artistry, intellect, compassion and my ability to help others and make the world a better place. If you have a clear target like that, all of a sudden you have a longevity mindset. You can never crack the code on aging if you don’t have a longevity mindset.

How do we stay the course and avoid falling back to old, unhealthy habits?

I think you have to be motivated by joy. If you’re motivated by fear you will definitely tap out. It has to come from this understanding that for me to bring all of my gifts to bear for the planet or for me to have my best life, I need to step into this concept of having a young body and a very mature, expanded, spiritual, intellectual, emotionally replete mind. That’s my target, and there’s so much joy in doing that, so every day I’m motivated by joy, not by obligation, and I think that’s what makes it sustainable.

Sandra Yeyati is national editor of Natural Awakenings.

To read a longer version of this conversation, visit

A Dose of Life Force

The Ins and Outs of Intravenous Therapies

by Zak Logan

The human body can thrive when it receives and absorbs a full spectrum of vitamins and minerals, but due to an inadequate diet and compromised digestive system, the nutrients in food and oral supplements do not always hit their mark. The Harvard T.H. Chan School of Public Health recommends 13 organic vitamins and 16 inorganic minerals for optimum health, but many of the water-soluble, vital substances such as vitamin C and the B-complex vitamins may not get absorbed by the body and wash out in urine.

This is where intravenous nutrient therapies (IVNT) can fill in the metabolic gaps. Pioneered by the late Dr. John Myers in the 1970s, IVNT puts nutrition directly into the body, bypassing the digestive process to

replenish vital elements. “As individuals age or take medications, absorption rates can decrease to as low as 3 to 5 percent,” says Dr. Mitchell Ghen, a clinician, researcher and author specializing in intravenous (IV) nutrition and psychoneuroimmunology in Boca Raton, Florida. “Intravenous nutrition offers a solution by ensuring 100 percent absorption of essential nutrients.”

IV Treatments

Beyond celebrity hype, claims of hangover cures and availability at trendy gyms, IV therapy is on the rise at health facilities. A study published in Frontiers in Oncology in 2014 showed that intravenous vitamin C treatments minimize chemotherapy-related fatigue and other symptoms in cancer patients and improve quality of life.

IV vitamin therapy might offer improvement for individuals with nutrient deficiencies. “Anyone who has malabsorption issues will greatly benefit from IV nutrient therapy. Those issues may be caused by bariatric surgery, gut resections with reattachment or diverting colostomy, chronic pancreatitis, infections such as tropical sprue, parasites, tapeworm, or genetic diseases like celiac,” states Jeffrey Weiss, an internal medicine doctor, naturopath and medical director of the Infusion Center of New Jersey.

According to Weiss, cardiac chelation shows promise for cardiovascular disease. “Intravenous di-sodium EDTA [ethylenediaminetetraacetic acid] acts as a magnet for plaque, grabbing onto it and flushing it out via the urine. I see incredible results from

cardiac chelation for heavy metal detox, atherosclerosis and even critical valvular (mitral and aortic) stenosism,” he explains.

For allergy sufferers, IVNT can be an alternative to over-the-counter fixes. “Seasonal allergies manifest with elevated histamine levels. Intravenous nutritional intervention, including combining highdose vitamin C, zinc and B vitamins with oral nutrients such as quercetin, vitamin D3 and curcumin, can effectively alleviate these symptoms,” explains Ghen. For asthmatic patients experiencing broncho-spasms triggered by allergies, he adds, “Intravenous doses of magnesium sulfate can provide relief by relaxing the smooth muscle, therefore improving respiratory symptoms.”

Key Nutrients and Safety

For Ghen, optimal management of serious chronic diseases necessitates a broad approach. “Many of the disorders we encounter stem from underlying processes such as metabolic disturbances, infections, inflammation and oxidative stress,” he emphasizes. “While a multitude of nutrients can contribute to mitigating these disease processes, several components often stand out: vitamin C, valued for its anti-inflammatory and antioxidant properties; B vitamins; magnesium; and the number one intracellular antioxidant, glutathione.”

Weiss also spotlights glutathione as a powerful antioxidant and chelator that binds to heavy metals, mold, organic pollutants and environmental toxins, noting, “Fibromyalgia has a strong environmental etiology, with all my patients testing for some form of heavy metal or other toxicity.”

Ghen suggests pacing IV doses, tailoring treatments and conducting follow-up analysis. “As an educator who has trained over 3,800 physicians in the use of intravenous nutrition, I always emphasize safety. A well-trained intravenous healthcare practitioner adheres to a maximum infusion rate of 4 milliliters per minute,” elaborates Ghen. Before initiating IV therapy, he demands a comprehensive blood workup, and before each IV vitamin session, he requires an assessment of vital signs and urinalysis.

Caution should be exercised, especially with conditions like kidney disease, when high-dose vitamin C administration may exacerbate kidney failure. As for individuals with certain needs or that are on certain medications, Ghen clarifies, “Contraindications related to intravenous nutrition are primarily dosage-dependent rather than inherent to the natural components.” Vitamin C, commonly used as a base in intravenous mixtures, can pose challenges due to its high salt content. For patients with salt sensitivity or heart failure, Ghen points out that the typical doses may be contraindicated, but smaller doses remain an option.

To find a reputable IV treatment facility, visit IVTherapyDirectory. com. Zak Logan is a freelance health writer dedicated to holistic living.

- Michael Bublé

BUBLÉ

Secrets to Summer Success Giving Youngsters the Vacation They Need

by Thais Harris, BCHN

For elementary school-aged kids, summer represents the promise of no homework and a whole lot of fun, but parents may be less enthusiastic. Figuring out how to keep children entertained, active and engaged while juggling work and household responsibilities, vacation schedules or camp sign-ups can be a little daunting.

Here are some suggestions for the best summer ever—one that combines playtime, nature encounters and fun with chores, rest and time to daydream. This holistic approach encourages a balance of physical, emotional and creative development so that children can enjoy a sense of spaciousness and possibility during the summer, feeling refreshed and ready for school when it resumes.

Jumping Joy

Summer can be a perfect time to boost connection without having to plan something extraspecial like a trip or a fancy outing, says Caroline Griswold, a parenting coach and founder of Fertile Ground Parenting. She notes that kids are better able to appreciate parental attention and care when they see that their mom or dad is present and relaxed.

One way to promote free-flowing connection is by being playful or acting goofy with children, Griswold suggests. Such carefree playfulness sends a strong message that all is well, and that we find our kids irresistibly delightful. If our goofiness makes the kids laugh, even better, because laughter can help residual tensions of the school year float away, making kids emotionally and mentally available for summer relaxation and fun.

“Play more music, especially if it makes everyone want to dance,” Griswold remarks. “When you dance, get goofy! If your kids laugh at you or roll their eyes, you’re on the right track. Our kids love to see us feeling relaxed and silly and might just join in.” Playing silly games is another winning option. Griswold recommends what she calls the “sock fight”, where family members put on socks and sit in a circle with their legs facing inward. The object of the game is to try to remove the socks off everyone else. “Hilarity ensues,” she promises.

Relishing Rest

It is important to encourage kids to take a break from the constant stimulation of screens and social media. This will help them recharge and reduce stress. “Unstructured playtime is crucial for children to develop creativity and problem-solving skills,” says Dr. Michael Rich,

associate professor of pediatrics at Harvard Medical School and director of the Digital Wellness Lab at Boston Children’s Hospital. Such free time enables kids to explore their interests at their own pace.

“Mom, I’m bored,” are not words we often welcome, but there is an increased opportunity for creativity that arises out of boredom, according to a 2014 UK study at the University of Central Lancashire. Allowing a little of it for our kids can make them more open to discovery and inspiration.

Craving Creativity

Activities that provide an outlet for self-expression, physical experience and emotional release while also advancing a child’s intellect can support harmony and balance in our children, says Joseph Cooney, a family doctor at Berkshire Center for Whole Health, in Stockbridge, Massachusetts. Motor skill mastery and practicing dexterity through artistry and creativity is highly beneficial for the intellectual unfolding of children, nurturing their whole body and mind, he explains. Examples include playing with blocks, building structures, drawing, painting or fiddling with magnets.

Nurturing Nature

Getting outside is a must for summering kids. According to the American Academy of Pediatrics, “There is increasing evidence that outdoor play environments containing natural elements may offer health benefits that come specifically from engaging in the natural world. Recent studies have demonstrated that a broad range of outcomes are related to access to, and contact with, nature, including increased physical activity, reduced obesity, decreased stress and improved mental health.”

A study published in Journal of Attention Disorders reported that children with attention deficit hyperactivity disorder were able to concentrate better after taking a 20-minute walk in the park. Integrating outdoor activities like hiking or swimming can provide a refreshing break from indoor routines. For an even more immersive experience, outdoor treasure hunts or building a fairy-house with items found in nature can transform natural settings into playgrounds of make-believe and connect kids to the wondrous life forms they encounter.

Making Magic

By embracing a holistic approach, we can provide children with a summer experience that not only entertains, but also nurtures their physical, emotional and mental well-being. The secret to summer magic is to boost nonsensical energy at home, encourage unstructured playtime, integrate outdoor activities, foster creative endeavors and remember to allow for plenty of leisure.

Thais Harris is a holistic nutritionist, bestselling author and international speaker, helping women and families nourish themselves into a more fulfilling life through holistic nutrition, mindful lifestyle practices and functional-medicine strategies.

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Cannabidiol for Dogs Tips for Successful CBD Treatments

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

Cannabidiol (CBD) is a standout compound found in cannabis and hemp plants. Unlike tetrahydrocannabinol (THC), it will not get a pet “high”, but it has caught the attention of dog owners worldwide for its health benefits. With more than 100 cannabinoids interacting with the body’s endocannabinoid system (ECS) to regulate everything from mood to inflammation, it is no wonder that CBD supplements for pets are on the rise. But as popularity grows, so do questions and concerns.

CBD Safety

Research suggests that CBD is generally safe for dogs when used responsibly. A 2022 study published in Frontiers in Veterinary Science determined that a daily dose of 4 milligrams (mg) of CBD per kilogram of body weight was well-tolerated in clinically healthy dogs for six months. Another study published in the same journal two years earlier tested the tolerability of three cannabis oil formulations containing CBD,

THC or a combination of CBD and THC versus a placebo. The researchers found that dogs tolerated escalating doses of 18.3 to 640.5 mg of CBD oil well, concluding that a CBD-predominant oil formulation was safer for dogs than formulas containing higher concentrations of THC.

Choosing the Right Product

Angela Ardolino, founder of CBD Dog Health, highlights the benefits of fullspectrum hemp extract, which, unlike CBD isolates, incorporates a broad array of cannabinoids, including CBD and even THC in trace amounts up to the legal threshold of 0.03 percent. She recommends choosing organic, U.S. hemp-derived products to guarantee purity and legal compliance; CO2 extraction for a high-quality, solvent-free extract; and formulations made specifically for dogs rather than humans to prevent overdosing and unnecessary ingredients.

According to Ardolino, products should have enough CBD to treat a condition effectively, from 6 to 12 mg for stress or anxiety to 12 mg for pain and 50 to 100 mg for severe conditions like cancer or seizures. Consider bioavailability, also—sublingual oils are most effective for absorption.

“Only choose products that have a COA [certificate of analysis] by a third-party lab that tests for potency and purity and to ensure it has no contaminants like pesticides, heavy metals, mycotoxins or solvents in the product,” recommends Ardolino. “This is also the only way to prove that you are buying a full-spectrum hemp

extract. It should be easily found on the label or on the website. If you can’t easily find one, don’t buy the product.” Customer reviews can also provide insights into a product’s efficacy, safety and quality, as well as a company’s transparency and level of customer support.

Getting a Dog Started on CBD

While the general guidance is to start with a low dose and adjust based on the dog’s response, Ardolino notes that conditions like seizures, pain or cancer may require a higher dosage from the start. She acknowledges that dogs may initially experience a mild psychoactive effect, but this typically subsides as they become accustomed to CBD. The key is to monitor a pet’s reaction closely and adjust the dosage as needed to find a balance that alleviates symptoms without causing discomfort.

Duration of Effects

How long the effects of CBD will last depends on a variety of factors, including a dog’s size, as well as the dosage and administration method. A 2021 study published in Animals found that an intravenous administration of CBD will generally be eliminated from the body within nine hours. However, an oral dose, which is influenced by food intake and liver processing, has a lower bioavailability (13 to 19 percent), so less CBD enters the bloodstream, and yet its effects may last longer due to a slower absorption rate. The exact duration varies with dosage, metabolism and whether it is taken with food.

Potential Risks

While CBD is generally well-received by many dogs, some may experience mild side effects, including dry mouth, a

decrease in blood pressure or drowsiness. Selecting the appropriate dosage and a high-quality product is crucial to minimize these risks. Research indicates that CBD can also influence liver enzymes, notably cytochrome P450s and alkaline phosphatase, both essential in metabolizing various medications. Consequently, there is a potential risk of interactions when CBD is used alongside other drugs, possibly altering the effectiveness and required dosages of those medications. Therefore, despite the availability of CBD treats and products, consulting a veterinarian before introducing a CBD regimen is vital to ensure safety and efficacy.

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.

Saturday, June 1

Touchstone Center for Crafts Open House – 11am-4pm. Hosted by Touchstone Center for Crafts. Tour our studios and learn about seasonal workshops, watch demonstrations, shop at the pop-up booths, view gallery exhibitions and hear about community offerings through partner organizations. Live music and local and regional food vendors. Handson activities for kids and adults. Parking at Christian W. Klay Winery with free shuttle at 412 Fayette Springs rd, Chalk Hill. Touchstone Crafts, 1049 Wharton Furnace Rd, Farmington. Info at TouchstoneCrafts.org.

Herb Garden Workshop-Planting, Growing, & Using Herbs – Noon-2pm. Hosted by East End Food Co-Op. Learn to plant and grow herbs, creative uses both medicinally and in cooking. Take home an herb planter. Material provided, including soil and plants. Tickets $20/25 members/Nonmembers at Eventbrite/e/Herb-Garden-Workshop-Planting-Growing-Using-Herbs-Tickets-891644973117. East End Food Co-op, 7516 Meade St. 412-242-3598.

Tuesday, June 4

The PNC “Financing a Greener Future” Brunch & Learn – 10am-Noon. Hosted by The Green Voice and Pittsburgh Earth Day. Building Partnerships to Advance Sustainability. Led by distinguished panelists in a

presentation on sustainability trends shaping the finance industry. Tickets/Registration: Free at Eventbrite.com/e/The-PNC-Financing-A-Greener-Future-Brunch-Learn-Tickets-863207265167. James E. Rohr Auditorium, The Tower at PNC Plaza, 300 Fifth Ave. Info PittsburghEarthDay.org.

Growing Berries – 6-7pm. Hosted by Grow Pittsburgh. Learn how Braddock Farm grows red raspberries, black raspberries, blackberries, and grapes. Braddock Farms, 1000 Braddock Ave, Braddock. Tickets $10 at Eventbrite.com/e/ Growing-Berries-Tickets-863840067897. Info@GrowPittsburgh.org.

Wednesday, June 5

How to Grow a Culinary Herb Garden – 5:307pm. Hosted by Grow Pittsburgh. Part of the

Backyard Farm School collection. Learn to grow and cre for your home herb garden. Tickets $10 at Eventbrite.com/e/How-to-Grow-A-Culinary-Herb-Garden-Tickets-8638576770847. Churchview Farm LLC, 3897 Churchview Ave. Info@GrowPittsburgh.org.

Ecolution Fashion Gala: The Time for Action is Now – 6-10pm. Hosted by Carnegie Museum of Art, the Green Voice and Pittsburgh Earth Day. An evening of style, substance, and a commitment to a greener future. Sustainable couture curated by Brian David, styled by Izzazu Salon, Spa & Blowout Bar, and produced by the Green Voice Collective. Tickets $65-$185 at Eventbrite.com/e/Ecolution-Fashion-Gala-The-Time-For-Action-Is-Now-Tickets-699798083907. Carnegie Museum of Art, 4400 Forbes Ave. Info: Questions@CMOA.org.

Thursday, June 6

Gardening for Good Bugs – 6-7pm. Hosted by Allegheny Land Trust. Focus on living a more environmentally friendly lifestyle through at-home sustainability practices. This workshop will focus on how to attract beneficial bugs to y our garden and yard. Tickets $10 at AlleghenyLandTrust.NetworkForGood.com/ events/67581-Gardening-For-Good-Bugs. Location: Millvale Food and Energy Hub, 112 Sherman St, Millvale. Info LandTrustAlliance.org.

Pressure Canning 101 – 6-7:30pm. Hosted by Grow Pittsburgh. Learn which foods should

*Start curating your own learning library. KnoWEwell Pathfinder members get 50+ and growing courses for free, plus discounts on expert courses for less than a smoothie a month! Natural Awakenings readers receive a 30% discount on KnoWEwell memberships. Join at: https://www.knowewell.com/community/join-individuals. Apply code: KWW30

be pressure canned, how pressure canning works, and safety while pressure canning. Tickets $10 at Eventbrite.com/e/Pressure-Canning-101-Tickets-863851702697. Braddock Farms, 1000 Braddock Ave, Braddock. Info@ GrowPittsburgh.org.

Friday, June 7

AARP 50+ Walking Series: Dead Man’s Hollow – 9-10:30am. Hosted by Allegheny Land Trust and AARP. Hike over moderate terrain and learn about local flora and fauna. $Free, no walk-ins. Register at AlleghenyLandTrust. NetworkForGood.com/events/67222-50walking-series-with-aarp-welcome-summer. Dead Man’s Hollow Consrvation Area, 527 Scene Ridge Rd, Catfish Pond Entrance, McKeesport. Info@AlleghenyLandTrust.org.

Saturday, June 8

Basic Land Navigation Course – 9am-4pm. Hosted by True North Wilderness Survival School. Learn the fundamentals of map and compass use, how to read a topographic map, the importance of declination, and how to use related tools, equipment, and resources. All skill levels. Age 15+. Minors must be accompanied. Location: Hartwood Acres County Park. Tickets $125 at ExploreTrueNorth.com/ Schedule/Basic-Land-Navigation-38. True North, 412-913-6000.

MOTTAINAI – The Art of Japanese Thrift –Noon-2pm. Hosted by East End Food Co-op and the Japan-America Society of Pennsylvania. Free Family Friendly event. The term “mottainai” conveys a sense of regret over wasting. Japanese environmentalists use the term to encourage people to ‘reduce, reuse and recycle’. Experience Mottainai in the form of upcycling along with rice tasting and easy homemade snacks and Asian tea. East End Food Co-op, 7516 Meade St. 412-242-3598.

2nd Annual Pittsburgh International Day Parade & Festival – Noon-9pm. Hosted by The City of Pittsburgh through the Office of Immigrant and Refugee Affairs to celebrate and honor the heritage of the nationalities who have planted their roots in the city of Pittsburgh. The parade begins at noon at Center and Crawford avenues, , ending at Market Square for music, food, performances, exhibitions and more. Info at Engage.PittsburghPA. gov/International-Day-Parade-And-Festival.

Monday, June 10

Clay Art Camp Class Day 1 – 3-5pm. Five days available, June 10-14. Hosted by Appalachian Creativity Center. Reservations required. $50/ day or $200/all five days – must be booked at once to receive discount. Limit 10 students. Call 724-20801746. Please do NOT park at the Christian Church beside the center. Appalachian Creativity Center, 136 South Pittsburgh St, Connellsville.

Tuesday, June 11

Backyard Farm School: Chickens – 5:30-7pm. Hosted by Grow Pittsburgh. Learn about the

many great benefits of raising chickens in your backyard. Tickets $Donation at Eventbrite. com/e/Backyard-Farm-School-ChickensTickets-863844671667. Shiloh Farm, 7209 Thomas Blvd. Info@GrowPittsburgh.org.

Wednesday, June 12

Fermenting Seasonally: Wild Soda and Vinegar – 6-7:30pm. Hosted by East End Food Co-op. Let’s get fizzy with seasonbal wild sodas and vinegars at our event with Community Cultures. Tickets $20/$25 members/nonmembers at Eventbrite.com/e/ Fermenting-Seasonally-Wild-Soda-And-Vinegar-Tickets-882043494837. East End Food Co-op, 7516 Meade St. 412-242-3598.

Saturday, June 15

Photography Workshop and Tour of Laurel Highlands – 8:45am-4pm. Hosted by Jeffrey W Hughes Photography. Meet at the Uniontown Mall entrance and leave from there for a tour of the covered bridges of Somerset County. Tickets $175. Lunch included. 50% deposit required upon registration. For reservations and info, call 724-322-0034.

Guided Forest Bath (Shinrin-Yoku) at Rachel Carson Trail – 2-5pm. Hosted by Rooted in Sound and sponsored by Mineo’s Pizza. Shinrin-yoku, a Japanese term meaning “taking in the forest atmosphere” is a cornerstone of preventive health care and healing in Japanese medicine. Tickets $55 at App.AcuityScheduling.com/Schedule.php. Rooted in Sound, 209 Commercial Ave, Aspinwall. 412-609-8999.

Monday, June 17

Tie Dye Camp Day 1 – 3-5pm. Five days available, June 17-21. Hosted by Appalachian Creativity Center. Reservations required. $50/ day or $200/all five days – must be booked at once to receive discount. Limit 10 students. Call 724-20801746. Please do NOT park at the Christian Church beside the center. Appalachian Creativity Center, 136 South Pittsburgh St, Connellsville.

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! Tickets $5/$15 mem-

bers/nonmembers at WVBG.org/Programs/ Events. West Virginia Botanic Garden, Tibbs Run Reservoir, Morgantown, WV. Information at WVBG.org.

Adult Summer Camp: Fishing – 6-8pm. Hosted by Allegheny Land Trust. Age 18+. Miss the good old days of summer camps? Join educators at Fern Hollow Nature Center to learn about Pennsylvania’s fish species, then do some fishing! We’ll even complete a themed craft to wrap up your camp experience. No walk-ins. Tickets $25 at AlleghenyLandTrust. NetworkForGood.com/events/ /68079-adultsummer-camp-fishing. Fern Hollow Nature Cener, 1901 Glen Mitchell Rd, Sewickley. Info@ AlleghenyLandTrust.org.

Wednesday, June 19

Juneteenth Celebration – 11am-9pm. Hosted by East End United Community Center and One Voice One Community at Story Square, Uniontown. A day packed with reflection, celebration, and community spirit. Commemorate the end of slavery and celebrate African American Heritage. Activities, performances, education, inspiration, and unity. Tickets and information $Free at EEUCC.org/ Juneteenth2024. Story Square, 11 E. Main St, Uniontown.

Webinar: Native Bees of PA – 5-5:45pm. Hosted by Allegheny Land Trust. Celebrate National Pollinator Week by learning about some of the incredible bee species (there are over 400) that call Pennsylvania home. Use this link to join the free webinar: US02Web. zoom.us/j/84031278348. Info@AlleghenyLandTrust.org.

Saturday, June 22

Strawberry Full Moon Release Workshop – 6-8pm. Hosted by Visions Reiki and Soul Spa. Tap into powerful lunar energy for healing, personal growth, & transformation. Celebrate life, fertility, & abundance. Tickets $30 at VisionsReikiAndSoulSpa.com/event/ Strawberry-Full-Moon-Release-Workshop. Visions Reiki and Soul Spa, 206 alexander Ave, Strabane. VisionsReiki.com.

Wednesday, June 26

Evening Yoga in the Garden – 6-9pm. Wednesdays through 25 September. Hosted by West Virginia Botanic Garden. Join us on the event lawn for an all-levels vinyasa flow class. All ages. Tickets $12/$15 members/ nonmembers at FlipCause.com/Secure/ Cause-PDetails/MTg4OTI4. Class pack of 10, $100/$130 members/nonmembers. WV Botanic Garden, 1061 Tyrone Rd, Morgantown, WV. Info WVBG.org.

Saturday, June 29

OpenStreetsPGH, presented by UPMC Health Plan – 10am-2pm. Hosted by Bike Pittsburgh and Open Streets PGH. Car-free streets from the historic Hill District, through Downtown, to the North Side. Free community event inviting you to reimagine Pittsburgh’s

streets as ploace for people, community, and connection. Walk, run, bike, skate, dance, and enjoy the road at your own pace. Vehicle traffic and parking prohibited along the route – info at OpenStreetsPGH.org/Route.

Solar Punk Future! – 1-5pm. Hosted by ReImagine Jobs & Geek Art/Green Innovators. Experience the intersection of art and sustainability at #SolarPunkFuture 2024, featuring Pittsburgh Glass Center’s HotWheels. Though-provoking exhibits and performances. Velum Fermentation, 2120 Jane St. Info at ReImagineJobs.org/SolarPunkFuture2024.

Sunday, June 30

Rainbows & Magic Arts Fair – Noon-3pm. Hosted by Pittsburgh Vegan Expo. Themed food, dessert, arts, crafts, and vendors at this monthly vegan event. Thrive on Health, 730 Brookline Blvd, downstairs. Pittsburgh Vegan Expo, PittsburghVegan.com.

Plan Ahead

October 2024

Save the Date

October 2024

(Exact dates to be announced)

Earn Your Holistic Reflexology Certification (300 Hour) – Hosted by the Brauer Institute for Holistic Medicine. Enroll now for the October 2024 cohort. Grow your confidence as a wellness provider; make a positive impact on your clients’ lives. Serving Greater Pittsburgh, Morgantown, Wheeling, and Youngstown. 412-925-0812. Info at BrauerInstitute.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/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, 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

Market on the Farm – 3-6pm. Join us for our third season of weekly markets on the farm. Every Wednesday from May 1st through October 30th. Harmony Acres Dairy, 355 Perryopolis Rd, Belle Vernon. HarmonyAcresDairy.com

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/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-Visions-ReikiAnd-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

Evening Yoga in the Garden – 6-9pm. Wednesdays through 25 September. Hosted by West Virginia Botanic Garden. Join us on the event lawn for an all-levels vinyasa flow class. All ages. Tickets $12/$15 members/ nonmembers at FlipCause.com/Secure/ Cause-PDetails/MTg4OTI4. Class pack of 10, $100/$130 members/nonmembers. WV Botanic Garden, 1061 Tyrone Rd, Morgantown, WV. Info WVBG.org.

Outdoor Yoga at St. Clair Park – 7-8pm. Wednesdays thru 31 July. Hosted by Red Brick Yoga at St. Clair Park in downtown Greensburg. $15/drop-ins or $140 for 3 months (May thru July park classes only). Tickets at WellnessLiving.com/Schedule/Red_Brick_Yoga_. St. Clair Park, 198 Kaylor Way, Greensuburg. Info at RedBrickYoga.com.

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 Farmers Market – 8:30-Noon. Through Nov 16th. Fresh, local food and farm products. 400 Spruce St, Morgantown, WV. Info at MorgantownFarmersMarket.org. 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 9.

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 3.

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 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 10.

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. See ad, page 8.

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 19.

SACRED, CENTERED, YOU, LLC

412-258-0766

SacredCenteredYou.com

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

It’s not the load that breaks you down, it’s the way you carry it.

—Lou Holtz

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. See ad, page 19.