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Editorial Calendar
November
Natural Awakenings is printed on partially recycled and fully recyclable newsprint with black soy ink.
Summertime is Sizzling
This month we celebrate our fifth anniversary of publishing Natural Awakenings magazine’s Greater Pittsburgh edition. I’m not going to lie, it’s been a bumpy road. Starting any business six months prior to COVID made for a very different reality than expected. Having said that, I am grateful to have met and been involved with so many interesting and fun people, as well as those that have helped, stood with and supported us.
We are super-excited for a couple of events coming up in August, and we’ll have a table at both of them. First, August 3 is the second annual Building Bridges Day. I just love this event, which brings together a beautifully diverse crowd that reflects a cross-section of the area. The diversity of today may look a little different than it did when my greatgrandparents arrived from Italy and Hungary in the early 1900s, but being different just makes it more interesting and beautiful, in my opinion. Last year, there were fantastic and diverse multicultural performances and vendors and delicious food. We can’t wait for this year’s event.
Next is the SUPER 10th anniversary of Pittsburgh VegFest on August 10. This is one of the biggest and most well-attended festivals in Pittsburgh, with great food, music, animal rescues and tons of great vendors offering vegan goods and goodies. If you ever wanted to sample an array of tasty vegan food, this is not to be missed. You will find out how yummy it could be to live a plant-based lifestyle, but besides that, VegFest is a summer must in Pittsburgh. See you there!
Michelle Dalnoky, RN, BA, Publisher
Learn About Our Local Snakes
The Allegheny Land Trust will present a Snakes of PA webinar from 5 to 5:45 p.m., July 17, to celebrate World Snake Day (July 16). Senior Director of Education Julie Travaglini will take participants on a deep dive into the snakes that call Pennsylvania home while showing how to identify them, as well as how to protect these important creatures.
Travaglini holds a Pennsylvania teaching certificate and has years of experience as a leader in the environmental education field. She is an active PQAS Specialty Instructor offering regional workshops for early childhood educators; a Scouts BSA merit badge counselor for a variety of badges; and provides award and patch opportunities for Girl Scouts.
The Environmental Education Team also employs environmental educators that hold all required clearances and training to work with students in the classroom and outdoors. Staff travel across the county and within the region to provide high-quality, standards-based programs that incorporate STEM concepts in handson, conservation and natural history-themed lessons.
Admission is free. For tickets (required), visit Tinyurl.com/SnakesOfPA. For more information, visit AlleghenyLandTrust.org.
Equity in Grammar Instruction
The Assembly for the Teaching of English Grammar (ATEG) and the Western Pennsylvania Writing Project will come together on July 12 and 13 to focus on equity and its role in grammar instruction. Both organizations are committed to inclusive language arts pedagogy and therefore emphasize and value equity. By prioritizing equity in grammar instruction, educators can craft inclusive and meaningful instruction that empowers all students.
They will explore what equitable grammar instruction looks like; what instructional practices teachers can use to make their grammar instruction effective; what challenges stand in the way of equitable grammar instruction; and how teachers can overcome those challenges.
ATEG is a national organization dedicated to promoting effective and inclusive grammar instruction at all levels of education.
Registration is $30 and includes a one-year ATEG membership. Register at GrammarTeachers.org.
Kid Camps for Creatives
The Trust Arts Education Center will present the Art From All Angles: Arts and Science Camp for students in grades K through 12 from 9 a.m. to 4 p.m., July 15. Each five-day camp meets at the Trust Arts Education Center. Students should plan to pack a lunch, water and snacks.
This immersive experience combines hands-on exploration of diverse art forms, including painting, ice dying, sculpture, printmaking and much more, led by master teaching artists and supplemented by inspiring guest instructors.
Field trips to the iconic cultural sites of Pittsburgh like Point State Park, the Harris Theater and many more will expose campers to the city’s rich cultural scene, while STEAM integration infuses science, technology, engineering and mathematics into creative endeavors. Students will explore what inspires their creativity in a studio with unlimited potential, leading to a grand exhibition and celebration where campers showcase their creations.
Location: 807 Liberty Ave., Pittsburgh. For more information, call 412-325-2024 or visit Tinyurl.com/Art-Science-Camp.
The Colors of Summer
The National Aviary will conduct a four-day Colors of Nature Summer Camp from 9 a.m. to 3 p.m., July 22 through 25 for ages 6 to 8. Bird feathers come in every color of the rainbow. This remarkable coloration helps birds to hide from predators, recognize each other and more.
We use the unique colors of each species to identify different birds in our backyards and beyond. During this special four day session of summer camp, campers will learn all about the wild rainbow of avian colors while trekking through habitats, doing scientific investigations, having up-close encounters with animal ambassadors and exploring the outdoors.
Cost is members: $200; non-members: $210. Location: 700 Arch St., Pittsburgh. Register at Tinyurl.com/Colors-Of-Nature. For more information, call 412-323-7235.
Sperm Defy Newton’s Law of Motion
Sir Isaac Newton’s third law of motion states that for every action there is an equal and opposite reaction. Scientists now understand how human sperm and single-celled algae seemingly defy this law. In research from Kyoto University and published in PRX Life , scientists explain how sperm, with their whip-like tails and algal flagella, propel themselves through viscous fluids that should, in theory, resist their movement. Because the cells generate their own energy, they thrust beyond the equilibrium in Newton’s law using an odd elasticity. The researchers believe their understanding of this unique aspect of nature will help in the development of elastic swimming micro-robots that can be used for drug delivery, sensing and microsurgery.
Detecting Cancer Early
Cambridge University’s Early Cancer Institute recently received an $11.7 million anonymous donation to further its research. The Institute is focused on detecting cancers before they produce symptoms and spread, which then requires expensive medical treatments that are not always effective. One team there is using 200,000 blood samples taken 10 to 20 years ago from ovarian cancer screening participants to identify genetic markers in those that later developed the disease. Another team developed a cytosponge to collect cells and identify a protein associated with precancerous esophageal cancer. The Institute also has a team that is trying to pinpoint the biomarkers associated with prostate cancer. Their goal is to assist in the development of new and more effective ways to treat cancer.
Thicha Satapitanon,
Getty
Images/CanvaPro
lucentiuss, Getty Images Signature/CanvaPro
Summer Splash Keeping Cool With Water Fitness
by Megy Karydes
Whenever we’re swimming or participating in other water-based activities, all of our senses are engaged and exhilarated. Aquatic sports can help us stay fit, strong and cool during the hot summer months. Here are a few recommendations to remain safe and reap all of the splashy benefits.
Learn to Swim Early
Cullen Jones, a four-time Olympic medalist and the first African American swimmer to hold a world record, credits his parents for encouraging him to learn to swim even after he nearly drowned at a water park when he was 5 years old. “I recommend getting infants into the water as early as 6 months old. This helps the child get acclimated to the water and pool environment, easing things when it’s time for professional swimming lessons by a trained instructor,” says Jones, the water-safety expert for Leslie’s Inc., a pool- and spa-care retailer.
Jane Brenner, a water aerobics instructor and lifeguard at YMCA of Metro Chicago, similarly believes that it is never too early to expose young children to water and never too late to learn how to swim. “I see people starting their relationship and journey with water in their 50s, 60s and 70s,” she says. “And I think that’s just as beautiful.”
Water-Based Exercises
Jones notes that any exercise can be done in the water for the added benefit of staying cool. Activities such as running, aerobics, Zumba, cycling and resistance training become a bit harder in the pool, upping the workout benefits.
Hydrostatic pressure is another advantage. “When you get into a pool, even if you’re just holding on to the wall, even if you’re not doing anything, you are wearing a gentle compression sleeve
around your whole body,” Brenner explains. “The water is pushing down on you in a way that you barely even notice. You can’t register t hat slight increase in pressure, but it’s more than the air, and that’s going to increase blood flow. It’s going to decrease pain and swelling. It’s going to do all that while decreasing impact on joints.”
“While other activities may target only one region of the body, water sports—and in particular, swimming—offer a full-body workout,” Jones asserts. “When it comes to swimming, you are using your legs to kick, your arms to paddle and your core to hold it all together. Swimming delivers a whole-body workout and mind-enhancing experience.”
While people can and do enjoy being in the water without knowing how to swim, Brenner notes that anyone that feels they can’t learn is selling themselves short. “I really believe that there is space for a relationship with swimming and water in every person’s life,” she says.
Jones admits it took working with five swim coaches before it clicked for him. Had it not
been for his parents’ persistence, he never would have become an Olympic swimmer and gone on to win medals.
Water Safety Is Paramount
According to a 2023 survey commissioned by Leslie's and conducted by The Harris Poll, only 63 percent of U.S. adults say they are very comfortable being around water, and as much as 36 percent of those surveyed say they do not know how to swim. Nearly half the parents of children under 18 say their child does not know how to swim, and 61 percent say their child has not taken swimming lessons. At the same time, almost 30 percent of parents say they are concerned about their child drowning.
“Swimming lessons save lives,” Jones says. “It’s also an important life skill that can open up a whole new world of recreational and athletic possibilities, such as boating, fishing and competitive swimming, among others.” Still, Brenner and Jones
say non-swimmers may enjoy the benefits of being in the water, whether to stay cool in the summer or to stay healthy and fit, both in mind and body.
Brenner teaches water aerobics to people from all walks of life and all ages. She notes that there is a real sense of community that happens in those 50-minute classes. “People are bringing cookies, and others are telling us about the garage sale that’s
happening down the street,” she quips. In addition to the physical benefits of water fitness, coming together at the community pool or in a natural body of water offers mental-health rewards and fellowship.
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.
Farm Foods in a Capsule
Finding Sustainable, Nutrient-Dense Options
by Kelcie Ottoes
The global dietary supplement industry reached sales of more than $177 billion in 2023. Natural supplements are gaining more attention for their emphasis on whole-food ingredients and for their holistic approach to nutrition.
Growing Demand
A nationwide survey by the Council for Responsible Nutrition found that 74 percent of American adults take dietary supplements, with 92 percent of users reporting that they are essential for maintaining health. According to the National Institutes of Health, although supplements cannot replace a healthy diet, they can help ensure adequate amounts of essential nutrients and improve health. For example, calcium and vitamin D support strong bones, folic acid decreases the risk of certain birth defects and omega-3 fatty acids may help some people with heart disease.
David Perlmutter, M.D., a neurologist and expert in gluten issues, brain health and nutrition, sees an increased role of supplements in the future. He explains, “The world of health care is moving to a place of recognizing the fundamental role of metabolism in general health and compromising health through chronic degenerative conditions. I think there is a place for appropriate use of nutritional supplements when they are developed and validated in this arena.”
Synthetic Supplements
“Most nutritional supplements are the product of something going on in a chemistry laboratory,” laments Perlmutter, adding that manmade supplements contain nutrients that are artificially created, which may be harder for the body to recognize and process.
“Synthetic supplements are loaded up with excipients like magnesium dioxides, silica, etc.,” explains David Stelzer, founder and chief executive officer of Azure Standard, a producer of organic foods and natural products. “A lot of times, the minerals aren’t even predigested. If you’re taking iron, you wouldn’t be getting much better in those pills than if you were sucking on rusty nails, and that is not what the body can utilize.”
Whole-Food Supplements
Sometimes referred to as farm-focused supplements, whole-food supplements are made by extracting nutrients from fruits, vegetables and herbs with an emphasis on raw, unprocessed ingredients. They often contain organic food extracts and include a variety of vitamins, minerals, enzymes, antioxidants and phytonutrients in their natural forms that can boost absorption, compared to synthetic alternatives.
Whole-food supplements come in the form of multivitamins, mineral formulas, herbal blends and specialized
formulations. Some food products such as energy bars, shakes and powders may also incorporate whole-food supplementation to boost their nutritional value and provide a natural source of vitamins, minerals and antioxidants.
“What we want to look for [in food-based supplements] is that they are sourcing sustainably; that they’re emphasizing organic, raw materials and non-GMO sources; that no harmful chemicals have been used, nor is there any part of the manufacturing process that does a significant amount of damage,” Perlmutter recommends. “Look for the emblems that indicate USDA Certified Organic ingredients. Some manufacturers also have B Corp certification, indicating the company is socially and environmentally sensitive.”
“Look at the source. Where is it from? What kind of products is it made from?
What is being used as a flow agent or filler, if anything? How has it been produced? Make sure you can trust the company as well,” says Stelzer, adding that brands like Garden of Life, AzureWell, MegaFood and Standard Process promote their commitment to quality and transparency.
Shopping Tips
• Certifications: Choose products that are Food Alliance Certified, USDA Certified Organic, Demeter Certified Biodynamic, Non-GMO Project Verified and Rainforest Alliance Certified.
• Ingredients: Opt for organic ingredients and avoid supplements with artificial colors, flavors and fillers.
• Nutrient Density: Prioritize supplements that contain a variety of vitamins, minerals and phytonutrients from whole food sources.
• Manufacturer: Visit brand websites, looking for the transparency of their manufacturing, quality control and sustainabi lity disclosures.
“Food should be our medicine,” insists Stelzer. “Supplements, in and of themselves, should be the exception rather than the rule. There are some folks with exceptions. When your body has been depleted in nutrients for an extended period of time, like those recovering from serious illnesses, supplements help their bodies to catch up. Also, if your body is depleted and showing signs of fatigue or illness, then there’s definitely a place for supplements.” As with any dietary changes, it is important to consult with a healthcare professional before starting something new.
Kelcie Ottoes is a content writer for sustainable businesses, specializing in blog posts, case studies and white papers. She is a frequent contributor to Natural Awakenings.
Nourish Skin From Within
Foods That Enhance Health and Radiance
by Maya Whitman
Our skin is the largest human organ. In addition to protecting us from ultraviolet radiation, bacterial invaders and chemicals, it also provides a visual record of the human story, as it is vulnerable to emotional stress, hormonal rhythms and poor diet. While more research is needed, there is growing evidence that food can be an ally for resolving stubborn acne, preventing certain types of skin cancer and aging gracefully. According to a clinical review published in the journal Medicina, nutrients like vitamins A, C, D and E, as well as omega-3 fatty acids, may be beneficial for atopic dermatitis and psoriasis.
“The global market for skincare topicals is estimated at around $180 billion,” says Mark Tager, M.D., an integrative healthcare synergist in San Diego, California, and author of Feed Your Skin Right: Your Personalized Nutrition Plan for Radiant Beauty. “There are some topicals with ingredients that do penetrate the skin. For the most part, these approaches pale in comparison with the power of an inside approach to skin health and beauty.” He reminds us that what we consume is reflected in our skin.
Gut Health and Glowing Skin
Emerging research published in Gut Microbes in 2022 shows the relationship between intestinal flora and skin health and proposes the value of supplemental prebiotics, probiotics and fermented foods. “Trillions of organisms—mainly bacteria in our gastrointestinal tract—produce vitamin K, neurotransmitters and short-chain fatty acids, each of which plays a role in skin health,” says Tager, highlighting the microbe Akkermansia muciniphila, which produces acetone. “People with acne have much lower levels of this short-chain fatty acid in their skin microbiome. Raising the acetate levels, along with changing the ratio of good-to-bad gut bacteria, can help with acne.” Tager recommends eating fiber, which is the preferred food of the good bacteria like Akkermansia, as well as taking probiotics.
Deanna Minich, a nutrition scientist, functional medicine practitioner and author of The Rainbow Diet: A Holistic Approach to Radiant Health Through Foods and Supplements, concurs, “An imbalance in the microbiome has been linked to acne. Eating a diverse, colorful, plant-rich diet is a wonderful way to promote a healthy balance of gut bugs.” For acne, she lauds the benefits of green tea.
Full-Spectrum Sustenance
Skin-friendly foods are nutrient-dense and include avocados, sunflower and flax seeds, almonds, walnuts, b erries and cold-water fatty fish (herring, sardines and salmon). “Colorful plant pigments or phytochemicals can fortify skin internally,” Minich asserts. “They tend to accumulate in the skin and offer protection from the sun by absorbing UV rays and reducing inflammation. When we eat a colorful diet, we’re eating an array of nutrients and phytochemicals that protect our skin.” She recommends carotenoids like beta-carotene and lycopene, which are abundant in foods like melons, tomatoes and carrots.
Minich also touts protein to help repair damaged skin, especially plant sources like lentils, beans and tofu, as well as animal proteins such as eggs, fish and lean meats, but warns against charring in the cooking process. “This can create inflammatory compounds known as advanced glycation end products (AGE), which can contribute to aging. Instead, prepare foods with low heat and wet cooking methods such as boiling, stewing and steaming.”
A 2019 prospective cohort study of French women published in The American Journal of Clinical Nutrition connected a decreased risk of melanoma and basal cell skin cancer with the adherence to the Mediterranean diet.
Trigger Foods
Reducing inflammation and taming a sweet tooth is important. “Too much sugar attaches itself to the collagen in our skin, making it brittle, and this leads to more fine lines and wrinkles,” explains Tager, advising, “Diets high in saturated fats and fried foods contribute to inflammation and changes in sebum production.” He underscores the possibility of food sensitivities to tree nuts, dairy, fish, wheat, eggs,
shellfish, peanuts or soy that can manifest as skin irritations, itching and swelling.
Collagen Factors
According to Tager, collagen forms a scaffold within the body and is an essential component of connective tissue that supports the skin’s elasticity. Minich notes, “Collagen supplements can be helpful to improve the appearance of skin, but the body also creates its own collagen and needs nutrients like zinc and vitamin C to do so.”
A Personalized Approach
Ultimately, better skin depends upon multiple considerations, including diet, lifestyle, genetics, medical history and emotional health. “The real breakthrough we have seen over the last decade is the rise of personalized nutrition,” Tager observes, encouraging people to work with medical and nutritional professionals to develop a customized plan.
Maya Whitman is a frequent contributor to Natural Awakenings.
Pineapple-Hibiscus Drink
This delicious and attractive beverage presents with a beautiful ruby color and smooth texture. It stimulates digestive enzymes, soothes the digestive tract and delivers the many benefits of hibiscus and pineapple in a delicious way.
YIELD: 5 CUPS
¼ cup dried hibiscus flowers
2½ cups fresh sweet pineapple juice, strained 2 to 3 Tbsp maple syrup (optional)
Place the hibiscus flowers in a one-quart vessel and pour in three cups of room-temperature filtered or spring water. Cover and leave on the counter for at least eight hours or overnight. Strain and reserve the liquid; discard the hibiscus.
Stir together the hibiscus water and pineapple juice. Add the maple syrup to taste for additional sweetness. Enjoy at room temperature or slightly chilled. Store refrigerated for up to three days.
Recipe and photo courtesy of Chef Divya Alter from her cookbook, Joy of Balance (Rizzoli, 2022)
DivyaAlter
Rachel Vanni/CanvaPro
Ayurvedic Seasonal Eating
How to Balance Doshas With the Right Foods
by Carrie Jackson
Each season brings a unique bounty of fresh food to sustain and nourish us. A ripe tomato off the vine in the summer or a hearty winter squash stew highlights what the Earth naturally offers. Seasonal eating is a rhythmic approach that is more sustainable than relying on grocery-store staples and connects us to the world around us. Combining seasonal eating with the Ayurvedic concept of balancing our doshas helps to maintain harmony with nature. It also helps support local farmers, reduce carbon emissions, maximize the food’s nutritional value and nourish holistically.
The Fresher the Better
Seasonal eating is intuitive, but modern technology and busy lifestyles get in the way. “For thousands of years, people ate seasonally all the time, as there was no other option,” says Erin Casperson, director at Kripalu School of Ayurveda, a global leader in mindfulness education. “They trusted that each harvest gave us exactly what we needed to survive and thrive. It is only recently, with the development of refrigeration and modern transport, that we are able to access food from other areas of the world and store it for long periods of time.”
Eating local food when it is fresh not only helps to maximize the food’s nutritional value, it strengthens our connection to its origin. “From an Ayurvedic perspective, we look at the prana, or life force, in food,” explains Casperson. “Generally, the shorter it’s been off the plant, the more life, or nourishment, it will supply. When it’s treated with pesticides and sits in storage or refrigeration for days or weeks, it starts to lose that life force. Looking at a freshly picked strawberry, you can see the value it has. If I pick up a plastic box of spinach at the grocery store, there’s no connection. I have no idea how long it’s been traveling or what it’s been exposed to.”
Kadiatou Sibi, a board-certified Ayurvedic and reiki practitioner and founder of Los Angeles-based A Web of Wellness, recommends frequenting farmers markets, coops and grocery stores that offer locally grown food to maximize freshness. “Consuming foods during their harvest honors the natural cycle of the Earth. The crops are brighter, tastier and more nutritionally dense. By purchasing food from a [farmers] market, you are supporting marginalized communities, which historically are often women and families working in the fields. Cultivating locally grown foods also helps to maintain the biodiversity of crops and prevents big corporations from taking over the land.”
Cutting out long-distance transportation doesn’t just increase the food’s freshness, it is better for the environment, too. “When we eat locally, we lower the carbon footprint and greenhouse gas emissions it
takes to access the food. It also eliminates the need for pesticides and other harmful agents that make the food last longer,” Sibi explains.
Eating seasonally is a cornerstone of Ayurvedic practices, which Sibi says are rooted in a deep connection with nature. “The idea of seasons is based around the cycles of the moon and sun,” she asserts. “Food is one important way we can balance ourselves holistically. Seasonal eating teaches us to wait for the right time and not rush nature. We can look forward to watermelon in the summer and Brussels sprouts in the winter. We learn to cultivate deep gratitude and respect for the land and all it provides for us. It fosters deep stewardship for the Earth.”
Balancing Our Doshas
Incorporating the Ayurvedic understanding of doshas into our diet further supports our connection to nature and intuitive eating. “According to Ayurveda, everything and everyone is comprised of five elements: space, air, fire, water and earth,” says Veena Haasl-Blilie, founder of Minnesota-based Saumya Ayurveda. “These elements combine to form three basic energy properties called the doshas. These foundational energies, known as vata, pitta and kapha, are the building blocks of our universe. While all three doshas are present in every one of us, they manifest to varying degrees. Our distinct physical, mental and spiritual traits are the result of our unique dosha constitution.”
Disruptions in our daily routines, stress and diet changes can cause doshas to get out of balance. By mindfully incorporating dosha-balancing foods and herbs into our day, our bodies and minds can reset. “In Ayurveda, food is medicine. When we eat to balance the doshas, we are eating in the most supportive and nourishing way possible,” explains Haasl-Blilie. “Instead of a one-size-fits-all diet, we are eating what is balancing to us specifically in that season.”
Understanding an individual’s own dosha type is a key starting point. Haasl-Blilie recommends, “Fiery pitta is best balanced through naturally sweet foods like fruit, most grains, squash, root vegetables, milk and ghee. The best tastes for balancing pitta are sweet, bitter and astringent, while sour, salty and pungent tastes should be minimized. Airy vata has a cold, dry, light nature that can be countered with foods that are warm, moist and grounding, such as hearty soups and healthy fats. Sweet, sour and salty foods help to balance it. For kapha’s cool, dense, oily nature, we should favor food that is light, dry and easy to digest, ideally served warm or hot with invigorating herbs or spices. Sweet, sour and salty tastes should be minimized.”
Cooking with seasonal food that supports dosha balance helps to further nourish holistically. Chef Divya Alter is a cookbook author and the co-founder of Divya’s, which combines culinary education, good-for-you packaged foods and a plant-based restaurant in New York City. Aiming to offer practical ways to bridge
the ancient wisdom of food with modern living beyond the boundaries of India, she notes, “Part of my mission is to show people how to apply the universal Ayurveda principles to every part of the world, incorporating the ancient principles of food compatibility and digestion into local cuisines.”
The Joy of Summer Foods
Alter says that in warmer months, choosing balancing foods helps to naturally regulate our bodies and our doshas. “Summer is the season of outdoor activities, travel, vacationing and more. The heat and exertion tend to deplete our systems, but nature’s peak harvest season provides us with abundant produce to help us replenish. Ayurveda is all about balancing with nature, so in the hot summer, when we tend to sweat more and feel dehydrated, we need to incorporate cooling and hydrating foods. We feel extra pleasure eating the juicy seasonal fruits like peaches, apricots, berries and watermelon because they quickly cool and nourish us. Zucchini, fennel, leafy greens, okra, carrots and green beans are
all great vegetables to give us minerals, vitamins and fiber, plus keep our bodies cool. Coconut in every form is our best friend in summer because it is very cooling and nourishing. Fresh coconut water is the best natural electrolyte drink, and you can add fresh coconut milk to your curry or smoothie. For plant-based protein, mung beans and red or green lentils are all great choices.”
For a simple complement to any dish, Alter recommends using fresh herbs, most of which can be grown locally. “Cilantro, basil, parsley, dill, rosemary, thyme, curry leaves and tarragon, and the cooling spices such as coriander, fennel, cumin and cardamom, add flavor without overheating the body. I use very little or no chili, and if my digestion needs a bit more heat, then I’d use warming spices like black pepper, turmeric, cinnamon and ginger in small amounts,” she says.
Sibi points out that using fresh herbs and spices while cooking also helps to preserve cultural traditions. “While they may not have originated here, locally grown and ethically sourced herbs honor global cooking and customs,” she says.
“Incorporating fresh cilantro into a Mexican dish, turmeric into an Indian recipe, or parsley into a Mediterranean meal reminds us of their origins. Besides the medicinal benefits, the flavors are more palatable, and it’s a valuable way to teach these traditions to a younger generation. They learn that what you put in your mouth doesn’t just affect you, but has a larger global impact.”
While this may seem like a lot to consider when making daily food choices, Casperson recommends starting with seasonal eating and balancing our doshas using ingredients that are readily available. “Seasonal eating is more accessible, because you can literally choose what to eat by what is in the market. From there, have some fun with it,” she suggests. “Look up recipes and menus that you can easily digest to support your dosha balance, and add in herbs grown in your own garden. Sit down and eat in a relaxed setting without distractions and really connect with how you’re nourishing yourself.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Ancestral Healing and the Legacy of Our Roots
by Dorit Brauer
A trans-generational healing consultation is a solution-based approach to healing that allows us to connect with our roots and reveal the hidden dynamics in our historical family. Difficult fates and traumatic experiences in previous generations may continue to create havoc as patterns in the present.
We cannot be whole and complete as human beings and at the same time see ourselves as separate from our parents and the family into which we are born. The gift of life came to us through our families, which we cannot deny, and the destinies of our forebears influence us in either a positive or negative way.
German psychotherapist Bert Hellinger developed Systemic Family Constellations in order to untangle the family trauma up to seven generations back to find healing solutions for the present generation to thrive. Indigenous Americans point out that the present generation needs to be conscious of their actions because they affect the next seven future generations.
If we look at our ancestors’ country of origin and research our family history, we might determine whether some of the negative patterns we suffer from originate there, allowing us the freedom to live our own destiny.
Seven generations equal 128 ancestors; eight generations are 256; nine generations are 512 and 10 generations yield 1,024 different destinies, including men and women from different backgrounds, different social classes, different dialects and even different languages. Some were enemies that fought against each other in wars. Their blood flows in our veins. Let love now bridge the generations, transcending time and space. Feel one with these ancestors—feel their love and strength. Nothing else matters. Peace starts within our own heart.
Dorit Brauer is an award-winning author and owner of the The Brauer Institute for Holistic Medicine, Pennsylvania’s top reflexology school, in Pittsburgh. Ancestral healing workshops are accompanied by an ancestral sound bath healing meditation. For more information, call 412-925-0812 or visit BrauerInstitute.com. See ad, page 13.
The Kindness Cure
Helping Ourselves by Helping Others
by Maya Whitman
“Love and compassion are necessities, not luxuries. Without them, humanity cannot survive,” says the Dalai Lama, who celebrates his 89th birthday this month. Kindness is critical to our existence, and altruism— the authentic inclination to help or inspire others—offers health benefits for both the giver and receiver. According to Waguih William IsHak, a professor of psychiatry at Cedars Sinai Medical Center, in Los Angeles, repeated acts of consideration for others boost oxytocin (the love hormone), dopamine (the feel-good chemical), and substance P (a key neurotransmitter in pain reduction).
Benevolence not only make us feel good, but also provides health rewards. Research published in Psychoneuroendocrinology in 2017 shows a correlation between generosity and
favorable changes in immune-cell gene expression, most notably helpful in the presence of cancer and cardiovascular disease.
Being kind to others can even improve our own mental health. A 2021 study published in Frontiers in Psychology found that participants with low-to-moderate levels of mental well-being experienced mental health improvements after performing acts of kindness for others. A 2022 study in The Journal of Positive Psychology concluded that acts of kindness were more effective in reducing anxiety and depressive disorders than cognitive behavioral therapy.
Everyday Philanthropy
Applying genuine thoughtfulness in our daily lives ripples outward. “Unlike random acts of kindness, intentional kindness is not
always easy or convenient, but it’s always impactful,” says Tracey Gates, a kindness ambassador, author and wellness coach in Pennington, New Jersey. “It’s inviting the new student to sit at your table or being late for your appointment because a friend was in need.”
To make meaningful connections, Gates recommends employing conscious compassion, which has been pivotal in her own journey through a stressful work environment, caring for her mother and negative news when her health buckled under an autoimmune disease. “I needed to do something to tip the scales back toward positivity in my life, so I decided to conduct an experiment,” explains Gates. “If daily stress could impact me physically and emotionally, what would happen if I put a daily dose of kindness on my to-do list?”
Inspired by her late father, who always requested “a few kind words” instead of tangible gifts, she challenged herself to craft an unexpected, handwritten letter of appreciation to a different person every day for one year. The results were transformational in her own life and health and led to her book, The Power of a Few Kind Words: Create a More Meaningful Life, One Letter at a Time. “What I learned is that we are much more alike than we are different. We all just want to know we matter.”
Reaching out to others “can be as simple as sharing your time with no agenda, being curious, asking questions or offering to walk someone’s dog,” attests Jennifer Schmeisser, a health and wellness coach in Dublin, Ohio. “Kindness is much more than being polite. The world throws so much at you, and approaching it from an intentional place of kindness versus overwhelm is a game-changer.”
As a dedicated mother of an autistic son, Schmeisser has experienced unkind responses from strangers through the years, something she has taken as an opportunity to teach others sensitivity simply by being a positive example and not lashing out. “The intrinsic value of kindness is a larger picture of humanity outside oneself, regardless of gender, age, religion or ethnicity.”
For Gates, a more compassionate society begins at home. “If you want kindness, empathy and compassion to be core values in your child’s life, then it needs to be a core value in your life,” she says. “As a family, share each night around the dinner table how you were kind today and how and if someone was kind to you.”
Compassion for Ourselves
Talk of “self-care” is common these days, but to achieve well-being, we must put it into practice. “For me, self-kindness is letting go, not taking all the responsibilities on my shoulders and letting myself be human. Kindness is forgiving my flaws and allowing space for the hard emotions, too,” says Schmeisser.
For Gates, being kind to ourselves makes it easier to be kind to everyone else. It also involves unplugging from screens and reconnecting to others in real time. “Get out of your chair and put your phone down,” she affirms. “Ask a colleague how their vacation was or how life with a new puppy is going. Kindness and benevolence are readily available medicines to ease the burden of our technological age.”
Maya Whitman is a regular contributor to Natural Awakenings.
Planting Seeds of Knowledge
Teaching Kids About the Origin of Foods
by Thais Harris, BCHN
There is a growing disconnect between children and the origins of their food. It stems from the urbanization of communities and the prevalence of processed foods. As a result, many children don't know how their food is grown, processed and brought to them, contributing to a lack of understanding about the nutritional value and environmental impact of their choices.
Why Knowing Food Origins Matters
A 2012 study by Stanford University showed that teaching young children that food is a source of diverse nutrients and explaining the importance of eating a variety of healthy ingredients significantly improved their
understanding of nutrition, and even prompted them to voluntarily eat more vegetables at snack time.
“Gardens are a crucial part of how we change eating patterns and teach about health,” shares Sara McCamant, program director at Ceres Community Project (CCP), a nonprofit that provides meals to people facing health crises. “We put youth at the center of our program with the goal of having them understand where food comes from, as well as learning how to cook it, so it can create health. It is crucial that they understand the bigger picture of how food is grown and how the food system impacts access to healthy food. Many youth are also very concerned about the environment and climate change, and learning about
growing food in a sustainable way gives them a way to make an impact on the environment.”
CCP reports that teens participating in their programs are more motivated to consume vegetables and fruits than other kids their age: 54 percent are eating six or more servings of produce a day. By contrast, only 22 percent of California teenagers that have not experienced CCP activities eat five or more servings a day.
Pilot studies by Harvest for Healthy Kids and the National Institute of Food and Agriculture both found that hands-on experiences with different fruits and vegetables in the classroom, garden and kitchen caused children to be more likely to taste and enjoy a wider variety of foods.
Cultural Heritage
“Children’s limited recognition of food mirrors a deeper loss of cultural identity and heritage,” laments Sebastian White, founder, president and executive director of The Evolved Network. The limited understanding of food through commercial packaging not only deprives children of the rich stories and meanings embedded in their cultural diets,
but also reflects broader implications for how they perceive and interact with the world.
“The Evolved Network addresses these issues by integrating the tangible aspects of food preparation, such as cooking skills and community building, with intangible values like cooking with love and the significance of meals as communal gifts,” White explains. “This holistic approach fosters a sense of purpose and inclusivity, treating food education as both therapeutic and educational, with the goal of restoring a deep connection to food that transcends mere nutrition and taps into cultural identity and self-expression.”
Empowering children with knowledge about their food sources is a vital step toward fostering a healthier and more sustainable future. By engaging in hands-on experiences and understanding the journey of food from seed to plate, children can develop a deeper appreciation for nature, make informed dietary choices and support the environment.
What We Can Do
• Visit local farms or farmers markets. Encourage children to ask farmers about how food is grown and the significance of seasonal produce. This direct connection can spark curiosity and appreciation for the hard work behind each item on their plate.
• Start a family garden. Create a small bed or planter box so children can grow some of their own vegetables, herbs and fruits. This active participation not only teaches them about the growth process, but also instills a sense of responsibility and pride in nurturing and harvesting their own food.
• Cook together using fresh, whole ingredients. Teach children how to read labels and choose organic and minimally processed options. Preparing meals together provides an opportunity for practical learning about nutrition and the importance of making healthy choices. Plus, it’s a fun way to bond and instill lifelong skills.
• Eat as a family. Sit-down meals with kids can leave a lasting and positive impression, fostering a lifelong appreciation of dietary quality and communal dining. A 2007 five-year study published in the Journal of the American Dietetic Association found that more frequent family meals during adolescence predicted a higher consumption of fruits, vegetables and key nutrients, and a lower consumption of soft drinks. The young people also placed a higher priority on meal structure and social eating.
Thais Harris is a holistic nutritionist and author. Her children’s book, Little Red , told from the point of view of an apple, teaches children about the benefits of consuming fresh fruit. Find recipes and resources at NourishTogether.com.
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Dogs generally love to splash around and play in water, whether in a pool, a calm lake or the open ocean. This might give the impression that all dogs are natural swimmers, but that isn’t necessarily true. As responsible pet owners, it is important to realize that a dog’s swimming skills can vary based on their breed, age and health. Even for dogs that are good swimmers, it is crucial to keep a close eye on their health and safety whenever they are in the water.
Pre-Swimming Preparation
Understanding a dog’s abilities and comfort level in water is crucial. Observing their behavior around water provides insights into their readiness to swim. Signs of comfort such as approaching puddles excitedly or displaying relaxed postures and tail wagging suggest a natural affinity for water. Conversely, hesitance or fear may be indicated by behaviors like barking at waves or avoiding even shallow water.
To create a safe environment, select pools with gentle slopes or steps for easy access and exit. Consider factors like water depth, currents and potential entrapment hazards. Additionally, providing swim accessories such as sunscreen, life jackets, ear protection and paw balm can enhance safety and comfort. Adding water-safe toys can enhance the enjoyment of the swimming experience.
Before allowing a dog to swim, it is essential to check the water quality and temperature. A 2014 study conducted at Chiang Mai University, in Thailand, reported that cold water below 77° F can elevate a dog’s heart rate and blood sugar levels after just 20 minutes of swimming, potentially straining their bodies, while very warm water above 98.6° F may cause rapid breathing. Water with a temperature around 91.4° F helps dogs stay comfortable and regulate their body temperature during exercise, minimizing the risk of hypothermia from prolonged exposure to cold water.
Ensure the water is clean and free from pollutants and harmful chemicals by regularly testing its quality, especially in pools, to maintain proper pH levels and chlorine content. Chlorine is commonly used to keep pool water clean and free of harmful bacteria, but it can be irritating to a dog’s skin and eyes in high concentrations. A 2012 study published in the Thai Journal of Veterinary Medicine examining the effects of frequent swimming in chlorinated pools found that dry hair (21 percent) and dry skin (19 percent) were the most common side effects observed after the first swim. These percentages significantly increased with more frequent swims, reaching 78 percent for dry hair and 59 percent for dry skin by the fifth swimming session.
Optimizing Swim Lessons
Keeping an eye on the dog while they swim is essential for their safety. Unexpected situations like strong currents or sudden deep spots can happen, and the dog may not know how to handle them. Dogs, like humans, can also become tired while swimming, making it crucial to monitor their energy levels. It can be easy for them to get lost or confused, especially in unfamiliar surroundings, which is where the owner’s guidance comes in handy.
While the dog is in the water, minimize distractions by avoiding phone use and selecting quiet areas away from crowds or loud noises. Keeping within arm’s reach of the dog allows for immediate response to any difficulties they may encounter. Providing regular breaks and offering encouragement during swimming sessions helps maintain the dog’s comfort and confidence in the water.
“Common mistakes made by dog parents are rushing the process and trying to force a dog that is unsure or frightened,” says Beth Hrnciar, a dog trainer at Follow My Lead, in Connecticut. A dog with little to no swimming experience should never be thrown into the water or allowed to accidentally fall in, she adds, and if a dog displays fear, the swimming session should be terminated.
“Just because a dog is young and healthy doesn’t necessarily mean they can start swimming right away,” explains Hrnciar.
Canine fitness instructors can design physical conditioning programs to help dogs avoid unnecessary strain on joints or the cardiovascular system.
Using a proper-fitting life jacket or vest made specifically for dogs will provide support and visibility. “Stick to the shallows until the dog is comfortable, using a floating longline for safety in large bodies of water,” Hrnciar suggests. “Consider having a dog swim with another dog that already knows how to swim and enjoys it, as they learn a lot from modeling other dogs.”
Post-Swim Care
After a refreshing swim, it is essential to prioritize the dog’s post-swim care. Begin by thoroughly rinsing them with clean, fresh water to remove any chlorine, salt or contaminants that may irritate their skin.
Encourage them to drink fresh water to prevent stomach upset. Dry the dog with a towel, paying extra attention to areas where moisture can linger, including between paws and under the ears. Monitor the dog for signs of discomfort or illness such as ear infections or skin irritation, and seek veterinary care, if necessary.
Swimming can be a fun and enjoyable activity for dogs. With a few precautions and an eye on their safety and health, our furry friends can stay cool and comfortable during hot summer days by the water.
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.
Thursday, July 4
Drawing: The Body as Earth – 1:30-3:30pm EST. Live Online. Hosted by London Drawing Group. Inspired by Cuban artist Ana Mendieta and her iconic Silueta series, where she merged the human form with the earth itself. Explore Mendieta’s visionary approach to art, and her legacy in the feminist and environmentalist art world. $PayWhatYouCan, £20 suggested. Tickets at Eventbrite. Co.UK/E/Drawing-Ana-Mendieta-The-BodyAs-Earth-Tickets-881540359947. Info at LondonDrawingGroup.com.
Saturday, July 6
Tool Workshop – 11am-3pm. Hosted by Grow Pittsburgh. Learn more about the tools available to borrow from the Grow Pittsburgh Garden Resource Center. Tickets $3 at Eventbrite.com/e/Tool-Workshop-tickets-928470709887. Grow Pittsburgh’s Garden Resource Center, 147 Putnam St., Info at GrowPittsburgh.org.
Saturday, July 13
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 re-
lated tools, equipment, and resources. Age 15+. Minors must be accompanied. Tickets $125 at ExploreTrueNorth.com/Schedule/ Basic-Land-Navigation. Location: Hartwood Acres County Park, 200 Hartwood Acres. Info at ExploreTrueNorth.com.
Peter Hess Sound Massage Level I Training Seminar – 9am-6pm July 13 and 14. Hosted by Rooted in Sound. Tap into the transformative power of sound to gently stimulate the meridian points while inducing a meditative state. Take your skills to new levels and make a difference in the lives of others. 16 hours of study in sound massage theory and application. $450 plus $40 manual fee. Info
and registration at RootedInSound.com/ Event-Calendar/Peter-Hess-Sound-Massage-Level-1-Training-2024-July-13-14.
Wheels of Power – Chakra Balancing Workshop – 10am-Noon. Hosted by The Brauer Institute for Holistic Medicine. Empowered Living Series. Activate your physical and metaphysical power centers. Step into your power. Live your Best Life. Thrive. $115 at The Brauer Institute for Holistic Medicine, 300 Mount Lebanon Blvd Suite 220. Info and registration at BrauerInstitute.com.
DIY Mending Workshop with Creative Reuse – Noon-4pm. Hosted by East End food Co-op. Learn to mend your clothes using creative techniques and sustainable practices at this all-age workshop. Bring your clothes that need some love. Free walk-in event in the conference room of the East End food Co-op, 7516 Meade St. 412-242-3598.
South Hills Summer Festival (Cool Springs) – Noon-6pm. Hosted by Pittsburgh Vegan Expo. The biggest Pittsburgh Vegan Expo festival & shopping event of the year! Inside: entertainment, shopping, wellness, yoga, dance, metaphysical booths, readers, animal rescue, non-profit groups, artists, and more! Outside: Vegan trucks, golf, and mini golf. $Free admission at the Allegheny Health Network Sports Complex at Cool Springs, 3001Cool Springs Dr. Info 412-255-3302.
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photo credit: CMRose
Sunday, July 14
Mythological Creatures Arts Fair – 5-8pm. Hosted by Pittsburgh Vegan Expo. Part of the monthly Arts Fair series at Thrive on Health. Family-friendly $Free event to eat, shop for themed art and items, crafts, etc. Optional: Dress up for the Mythological Creatures costume contest. Thrive on Health, 730 Brookline Blvd, downstairs – No elevator or ramp. Info 412-255-3302.
Kids Class: Picasso’s Paper Sculptures –5:30-6:30pm EST. Live Online. Hosted by London Drawing Group. Inspired by the beautiful paper scuptures of Pablo Picasso, make your own versions by folding paper cut-outs and brining them to life with drawing. $PayWhatYouCan, £20 suggested. Tickets at Eventbrite.Co.UK/E/Kids-Class-Picassos-Paper-Sculptures-Tickets-933538778617. Info at LondonDrawingGroup.com.
Monday, July 15
Adult Summer Camp: Archery! – 6-8pm. Hosted by Allegheny Land Trust. Miss the good old days of summer camp? Learn about archery, then shoot bows and arrows and complete a themed craft to wrap up your camp experience. Adults age 18+, rain or shine. Tickets $25. No walk-ins. Registration required at AlleghenyLandTrust.NetworkForGood.com/Events/68091-Adult-Summer-Camp-Archery. Fern Hollow Nature Center, 1901 Glen Mitchell Rd, Sewickley. Info at AlleghenyLandTrust.org.
Wednesday, July 17
Snakes of PA Webinar – 5-5:45pm. Hosted by Allegheny Land Trust. Celebrate World Snake Day (July 16) by learning about the snakes that call PA home. Learn to identify and protect these important creatures. Tickets $Free at AlleghenyLandTrust.NetworkForGood.com/Events/70492-snakes-of-pawebinar. Info at AlleghenyLandTrust.org.
Friday, July 19
Moth Night – 8:30-11pm. Hosted by West Virginia Botanic Garden. Local moth enthusiast Tucker Cooley presents moths and butterflies with a focus on prominent WV species. Bring UV protective sunglasses for viewing moths under mercury vapor bulb. All ages. Tickets $5/members, $15/non-members at FlipCause.com/Secure/Event_Step2/MTg4OTU2/226725. West Virginia Botanic Garden, Tibbs Run Reservoir, Morgantown, WV. 304-322-2093.
Saturday, July 20
Volunteer Day at Braddock Farms –10am-Noon. Hosted by Grow Pittsburgh. Help out with mulching, weeding, cultivating, beautification of the farm and surrounding area! Info at GrowPittsburgh.org/ events. Braddock farms, 1000 Braddock Ave, Braddock.
Two-Day Basic Wilderness Survival – 10am
July 20 to Noon July 21. Hosted by True North Wilderness Survival School. Gain skills and knowledge to deal with emergency situations. Learn knots and lashing, emergency shelter and fire building at Quebec Run Wild Area, 1153 Wirsing School Rd, gibbon Glade. Tickets $250 at ExploreTrueNorth.com/ Courses/Wilderness-Survival/Basic-Wilderness-Survival. Info at ExploreTrueNorth.com.
Sunday,
July 21
Forest Therapy Certification: Module 1: The basics of Forest Bathing – 9am-5pm July 21 and 22nd. Two-day, 16-hour immersive course hosted by Rooted in Sound. A comprehensive understanding of foundational aspects of Forest Bathing (Shinrin-yoku). $450. Info and registration at RootedInSound.com/Event-Calendar/Forest-Therapy-Certification-Module-1-2024-July21.
A Night Out with Zero – 5:30-8pm. Hosted by Zero Café and Market. Enjoy a night out for the whole family with food, drinks, and fun! Tickets include coffee, tea, water, buildyour-own bowl/salad bar & $5 credit for specialty drinks. Tickets and info at Facebook. com/ZeroCafeMarket. Zero Café & Market, 271 Tri County Plz, Belle Vernon.
Tuesday, July 23
Forest Therapy Certification: Module II: Pennsylvania Plant Life & Our Natural Setting – 9am-5pm July 23 and 24. Twoday, 16-hour immersive course hosted by Rooted in Sound. Build upon the foundational knowledge in Module I to deepen your connection with the natural world through an exploration of the unique flora and fauna of Pennsylvania. ). $450. Info and registration at RootedInSound.com/ Event-Calendar/Forest-Therapy-Certification-Module-2-2024-July23.
Wednesday, July 24
Flower School – 5:30-7pm. Hosted by Grow Pittsburgh. Part of the Backyard Farm
School Collection. Learn how to grow a cut flower garden in your yard. Discuss varieties, annuals and perennials, planting techniques, basic garden maintenance, and proper harvest. Tickets $15 at EventBrite.com/E/Flower-School-Tickets-863853247317. Churchview Farm, 3897 Churchview Ave. Info GrowPittsburgh.org.
Saturday, July 27
credit: CMRose
Ancestral Power – Family Trauma Healing Workshop – 10am-Noon. Hosted by The Brauer Institute for Holistic Medicine. Experience the Power of Ancestral Healing. Remove blocks to radiant health, wealth, love, and true fulfillment. Transcend family trauma into your personal strength. $235 at The Brauer Institute for Holistic Medicine, 300 Mount Lebanon Blvd Suite 220. Info and registration at BrauerInstitute.com.
Monday, July 29
Abstract Art Camp – 3-5pm. 29 July through 2 August. Hosted by Appalachian Creativity Center. Students will explore the world of abstract art. Tickets $50 or $200 for all five days. Must register and pay for all five days to get discounted rate. Register at 724-208-1764. Appalachian Creativity Center, 136 South Pittsburgh St, Connellsville.
Tuesday, July 30
Eat Your Garden Weeds – 5:30-7pm. Hosted by Grow Pittsburgh. Learn to identify the tastiest weeds in your garden as well as the best way to harvest, process and cook with these underrated culinary gems. Tickets $10 at Eventbrite.com/E/Eat-Your-GardenWeeds-Tickets-929149630557. Shiloh Farm, 7209 Thomas Blvd. Info GrowPittsburgh.org.
Monday, August 12
Monday, August 12
Virtual Public Info Session: Deer Creek Conservation Project – 5:306:30pm. Hosted by Allegheny Land Trust. The Deer Creek Conservation Project in the Deer Creek Watershed hosts part of the Rachel Carson Trail. Conserving this green space will preserve the character of this community, build resiliency, and provide expanded public recreational opportunities for generations. Q&A, information, and ways to get involved. Registration is appreciated at AlleghenyLandTrust.NetworkForGood. com/Events/73317-virtual-public-infosession-deer-creek-conservation-project. Follow the zoom link from there to participate.
photo
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. 412-9250812. 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 – 5:456:30pm. Hosted by The Space GBG. Ages 8-15. $15. Registration and info at Sites. Google.com/TheAlignedMindStudio.com/ The-Aligned-Mind-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 Monday. Free. Hosted by Visions Reiki and Soul Spa. Donations accepted. Experience healing, high vibrations, joy and fellowship of Reiki gatherings. Register at VisionsReikiAndSoulSpa.com/event/ Reiki-Share-At-Visions-Reiki-And-SoulSpa-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. May 1st through October 30th. Harmony Acres Dairy, 355 Perryopolis Rd, Belle Vernon. HarmonyAcresDairy.com
THRIVE Carmichaels Community Garden Project Meeting – 6-7pm. 2nd Wednesday. 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 –6:30-7:15pm. 3rd Wednesday. 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 Wednesday. 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 Wednesday. 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-Reiki-And-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/
photo credit: CMRose
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 through 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 Thursdays. Hosted by Spruce Street United Methodist Church. All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, W Virginia. 304292-3359.
Sound Bath Thursdays – 7:30-8:30pm. Hosted by Rooted in Sound at Green Heiress. One of the world’s oldest wellness practices, sound healing creates space for a deep meditative state using gongs and Himalayan singing bowls to send vibrations throughout your body. Registration required, $30 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave.
Intermission: The Artful Happy Hour –6-9pm. Third Thursday. Hosted by August Wilson African American Cultural Center. Bring your favorite co-worker and enjoy live music, crafted cocktails and specialty hors d’ oeuvres. Unwind while you tour the galleries and chill on the patio. 980 Liberty Ave. 412339-1011.
Y12SR Relapse Prevention Group – 8:159:30pm. In person and online, hosted by Yoga Recovery Pittsburgh. Recovery services for those seeking holistic relief from addiction. Join Yoga for 12-Step Recovery on Thursdays at Yoga Factory Pittsburgh (space limited) and online. Complete member form, sign waiver, and register for session at YogaRecoveryPGH.com. $Donation requested. Yoga Recovery Pittsburgh, 3418 Penn Ave.
Friday
First Friday Walk/Hike – 10-11:30am. First Friday. 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 Friday. Hosted by West Virginia Botanic Garden. Enjoy a short story followed by a walk around the Garden, conclude with a simple craft. Trail accommodates off road strollers. Members/free, $15/donation per family suggested. Preregistration required: wvbg.org or Forms.donorsnap.com/form.
Friday 101 – Carnegie Science Center Fab Lab Public Workshops – 1-2pm. Hosted by BNY Mellon Fab Lab Carnegie Science Center. Take a crash course in maker technology – learn the basics of 3D printing, laser cutting, vinyl cutting, and more. $30/nonmembers, $25/members. One Allegheny Ave. 412-2373400. Register: CarnegieScienceCenter.org.
Reiki Guided Meditation at Salt of the Earth – 4-5pm, 1st Friday. 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 Saturday. Learn 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.
photo credit: CMRose
photo credit: CMRose
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.
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.
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.
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 15.
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!
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 18.
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 13.
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.
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.
An early-morning walk is a blessing for the whole day.
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.
