Natural Awakenings Pittsburgh Nov 2022

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letter from publisher

Let it Flow

In October, I attended the Clean Water Festival in Millvale, organized by The American Society of Civil Engineers Pittsburgh. They represent a wonderful group of people, groups and organizations that love and want to protect our water and our planet. I especially loved watching the wonderful Native American dancers from the Council of Three Rivers American Indian Center and the sharing of their philosophy as it relates to what they call “Mother Earth.”

That is such a beautiful way to look at our planet, and it is not lost on me that all of our three mighty rivers have Native American names. The Ohio comes from the Seneca Indians and means “It is beautiful.” The Allegheny most likely comes from the Lenape, and translates as “Best flowing river of the hills.” The Monongahela means “Falling banks.” None of these translations are written in stone, for theirs is an oral history. Their philosophy, in the shortest version possible, is that every living thing is connected and valuable. Water holds a special place because nothing could survive without it, and so we must all respect and protect it.

Water is mighty, but soft. It will yield to flow around any obstacle, but can wear through stone over time, smoothing out rough edges into a perfectly round and smooth surface. It can be as smooth and tranquil as a sheet of glass to float upon, yet carve a new path through the earth. As my Florida friends and family saw last month, it can inundate and sweep away entire houses, bridges and even towns. Water can provide vast amounts of food, but we have abused the privilege, overfished and dumped so many toxins into the waters that most of the sea life is now too toxic to consume except in small quantities. In fact, the Pennsylvania EPA has an entire Fish Consumption Advisory on their website. Another awesome organization at The Clean Water Festival was the nonprofit Allegheny Cleanways. They clean up waterways and dumpsites everywhere and are super busy during the winter months when vegetation dies back and trash and dumps are revealed, so if you are looking for an outdoor volunteer opportunity this winter, you should connect with them.

There is a finite amount of water on our planet and we can’t live without it. Let’s find ways to keep it safe and healthy, not just for “me”, but for all humankind, the animals, the fishes and the plants.

©2022 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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news briefs

An Enlightening Night of Grief and Mystery

Author/activist

Stephen Jenkinson and singer/songwriter/ recording artist Gregory Hoskins will bring the Nights of Grief & Mys tery 2022 Tour to This is RED at 7:30 p.m., November 11. Doors open at 7 p.m.

This is an evening of interest to anyone interested in human development, culture, rites of passage, aging and wisdom. The event incorporates poetry, book readings, lyrical song and wisdom-filled stories about end-of-life matters, all kinds of endings, environmental and cultural concerns—enveloped in a musical container of soulfulness.

Location: 605 E. 9th Ave., Munhall,. For more information, call 613-559-2559, email Nathalie Roy at Nathalie@OrphanWisdom. com or visit OrphanWisdom.com/nights-of-grief-and-mystery. For a sample, visit Tinyurl.com/2019GriefMysteryTour.

Mental Health Seminar

The Professional Education Systems Institute (PESI HealthCare) will present an event on November 18 at DoubleTree by Hilton Hotel Pittsburgh addressing suicide risk assessment, ethics and law. The target audience includes case managers, therapists, addiction counselors, marriage and family therapists, mental health professionals, psychiatrists, psy chologists, nurses and social workers.

Rather than avoiding clinical issues, the program explores the manner by which clinical and ethical issues affect the everyday practice of the mental health professional in Pennsylvania. This unique blend of clinical and ethical concerns allows for a more meaningful understanding and interpretation of the rules that govern mental health practice. The course fulfills the state-required mandatory credit requirements for license renewal.

Cost is $109. Location: 500 Mansfield Ave., Pittsburgh. For more information, visit Tinyurl.com/PESI-MentalHealth.

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Email details to:

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deadline is the 10th of the month.

Maternal Health and Wellness Workshop

Mothers and expecting women may join orthopedic and pelvic floor physical therapist Jamie DeMarco, yoga instructor Jamie Baumgardner, pediatric occupational therapist Katie Moore and registered dietician and postpartum doula Heather DiGiacomo for an informative, well-rounded Maternal Health and Wellness Workshop from 11 a.m. to 1 p.m., November 6, at Schoolhouse Yoga. Topics include pelvic floor dysfunction and diastasis recti correction; tackling weight loss and fatigue postpartum; understanding how to enhance development of littles through sensory strategies; and the importance of self-care and energy preservation. A yoga practice will be performed demonstrating prenatal/ postpartum corrective exercises, poses and postures.

Cost is $85. Location: 2239 Railroad St., Pittsburgh. For more information, visit SchoolhouseYoga.com.

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health briefs

Fruit and Vitamin B6 May Relieve Anxiety and Depression

The best strategy to stay upbeat may be to reach for the fruit bowl, sug gests a new study comparing the habits and mental states of 428 people published in the British Journal of Nutrition. Researchers at the UK’s Aston University found that the more often people ate fruit, the lower they scored for depression and the higher for mental well-being. The frequency of fruit con sumption seemed to be more important to psychological health than the total amount consumed. People that ate savory snacks such as potato chips, which are low in nu trients, were more likely to report more frequent memory lapses and greater levels of anxiety and depression. The researchers found no connection between eating vegeta bles and psychological health. Nutrients can be lost during cooking. “As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psycho logical health,” says lead author Nicola-Jayne Tuck.

In another study, researchers from the UK’s University of Reading gave 478 young adults either high doses of vi tamins B6 or B12 or a placebo. After one month, they found that 100 milligrams of the B6 (about 50 times the recom mended daily allowance) significantly boosted gamma aminobutyric acid, which inhibits excitatory impulses in the brain, and reduced self-reported anxiety and depression levels. B12 had no such effects.

Different Fibers Produce Different Results

Although high-fiber diets reduce the risk of heart attack, stroke and cardiovascular disease, the latest research from Stanford University indicates that not all fibers are equal in their effect on different species of probiotics in the intestines. Arabinoxylan, which is common in whole grains, was found to reduce cholesterol naturally and was easier to digest than long-chain inulin, which is found in onions, chicory root and Jerusalem artichokes. Commonly used for weight-loss products, inulin was linked to a mod est decrease in inflammation markers and an increase in Bifidobacterium, a “good” gut microbe; however, at high doses it increased inflammation and raised the possibility of liver damage.

Jo Sonn/Unsplash.com

Marek Studzinski/Unsplash.com

ECO-SKIING

PLANET-FRIENDLY WAYS TO HIT THE SLOPES

Many alpine ski resorts are going more and more green, enabling enthusiasts to reduce their impact on the planet while enjoying the winter sport. Here’s some eco-information, as well as money-saving tips:

As detailed on SkiVermont.com, the latest Vermont Ski Areas Energy Savings Impact Report from Efficiency Vermont revealed that 13 state ski areas have completed 668 projects since 2000, including “low-energy snowguns, compressed air right-sizing, lift terminal heater controls, thermal shells and many other systems and improvements.”

Last year, Taos Ski Valley, in New Mexico, treated 245 acres of high mortality spruce and fir trees to help restore the for est ecosystem and diverted 10,287 pounds of waste from landfill to compost, equal ing a CO2 reduction of approximately 3.2 megatons. Park City and Deer Valley, in Utah, have partnered with nearby districts to source power from an 80-megawatt solar farm. Vail Resorts, encompass ing more than 40 ski areas, continues its EpicPromise program with the goal of zero net emissions, zero waste to landfills and zero operating impact on land and ecosys tems by 2030 (TheAvantSki.com).

Skiers at Big Sky Resort (BigSkyResort.com), in Montana, can minimize their carbon footprint by offsetting their trip with part ner Tradewater, a Chicago company that

facilitates lowering greenhouse gas emis sions. All of the resort’s lift operations have been running carbon-free since March 2020, and ongoing efficiency projects include upgrading hotel thermostats and increasing the use of solar power.

Wear sustainable brands. Patagonia, The North Face and Cotopaxi are some of the brands that make ski jackets from recycled materials. Also, instead of buying new, con sider patching up an old jacket if it has a tear. Take a pass. Many individual ski resorts and associations offer lift ticket passes. Tips on making the best choice for in dividual or family needs can be found at SkiMag.com. It’s a popular trend: The National Ski Areas Association (nsaa.org) reports season passes now make up more than half of all lift ticket sales.

Group together. Gather family and friends in one car. Also, local ski clubs, sporting goods retailers and parks and rec reation departments often organize group trips by chartering buses and arranging for discounted lift tickets. Warm-weather ski clubs arrange for flights to ski resorts. Making new friends along the way is a nice bonus.

Leave a clean path. Don’t leave any plastic water or sports drink containers or power bar wrappers on the snow.

Gorilla/AdobeStock.com

Gratitude is Good Medicine

by Madiha Saeed

Stress, work and family routines can trap us in a pattern of negative thinking that feeds on itself and creates stress and unhappiness. With our internal and external worlds being bombarded these days with negativity, being optimistic is more im portant now than ever before.

Gratitude is not just a feel-good word. It is an emotion expressing appreciation for what one has—a universal concept in nearly all of the world’s spiritual traditions. Practicing gratitude daily is proven to have actual physiological consequences. It helps

lower inflammatory markers, influ ences epigenetics, improves the immune system and even helps the heart, adding years to life.

Optimism has been found to correlate positively with life satisfaction and selfesteem. “Heartfelt” emotions like grati tude, love and caring produce coherent brain waves radiating to every cell of the body, as shown by technology that mea sures changes in heart rhythm variation and coherence.

Our subconscious governs 90 percent of our thoughts and actions. It shapes our every behavior. But the subconscious mind is nothing other than neural pathways that have been established in the brain as a result of past beliefs and conditioning. Our subconscious does no thinking of its own, but rather relies on our perception of the world around us, interpreting verbal and nonverbal cues.

When we consciously turn negativ ity to positivity from the inside-out, the neural pathway associated with negativity will take time to come down fully, so it is critical to practice gratitude regularly. Upon waking in the morning, say 10 things that you are grateful for. Keep a gratitude journal. Put sticky notes all over the house with gratitude messages— on photos, light fixtures, fans, exercise equipment—to create a zone of sublimi nal positivity.

Remember that our perspective can reflect either our pain or our power. That choice is in our hands. Know what you are grateful for each day.

Madiha Saeed, M.D., ABIHM, is the bestselling author of The Holistic RX, an international speaker, founder of Holistic MomMD.com and director of education for KnoWEwell.

Tinnakorn/AdobeStock.com

Practicing gratitude daily is proven to have actual physiological consequences.

wise words Rachel Jones ON GRIEF IN THE HEALTHCARE FRONT LINES

by Sandra Yeyati

After earning a journalism degree from Columbia University, Rachel Jones spent four years as a reporter in Caracas, Venezuela, including a year and a half as a correspondent for The Associated Press. Her articles have appeared in Time magazine, The Lancet, The Delacorte Review and Scientific American. In her book, Grief on the Front Lines: Reckoning with Trauma, Grief and Humanity in Modern Medicine, Jones examines the emotional challenges that healthcare workers face in hospital emergency rooms, hospices and other front-line settings.

What are your most surprising ndings about healthcare heroes?

That they’re humans, just like the rest of us. They can make mistakes. Their work affects them, and they take it home. We have this impression that they’re emotionally cut off from their work, and this couldn’t be less true. Also, healthcare workers don’t have all the answers. We have this fantasy that if anything goes wrong, we can go to the doctor and have it fixed, but they can’t save everybody. Even the concept of a hero—that they’re going to swoop in and save us—does a disservice because it feeds into that false impression.

What are the most pressing challenges in these medical settings?

There’s a stigma where it’s considered weak if you need mental health care, even though you work in a stressful environment dealing with death and traumatic incidents. Many doctors and nurses don’t access mental health services for fear that when they renew their licenses, they’ll have to reveal that and be further investigated—even in states where that’s not the case.

Another problem is the shortage of doctors and nurses that we’re experiencing and will be experiencing in the next decade as Baby Boomers age. Many places are short-staffed, heightening the burden on those that remain, which doesn’t help retain people. Patching things with travel nurses for short-term contracts isn’t sustainable, and we don’t have enough new people coming into the system.

How do these challenges a ect patient care?

Medical errors increase when healthcare workers haven’t slept or eaten, which seems to be the standard, especially medical residents who work insane schedules or hospital nurses who don’t have time to take breaks. Also, mental health issues and depression closes them off from colleagues and patients, giving them tunnel vision. Then there are issues such as bullying where because of the toxicity of the work environment, maybe doctors and nurses aren’t sharing information in the way that they should be, and that can have a very detrimental impact on patients.

Why is it important for healthcare workers to remain emotionally connected with patients?

Traditionally, doctors and nurses are taught to keep an emotional distance, but that can cause them to compartmentalize and numb out feelings, which then spreads to their personal lives. They may be less able to engage with loved ones and feel disconnected from patients so their work isn’t as meaningful. Most healthcare workers care about people. They want to help patients and want to feel connected, so that disconnection is harmful to them and to their patients who don’t feel seen or cared for.

At the opposite end, some healthcare workers take on their patients’ suffering, bringing it home and obsessing about it. The idea is to find a balance—remaining open enough to connect, but not seeing yourself as the sole responsible person for a patient’s recovery. You’re not entirely in control, so realizing there are other forces at play when things go wrong, even if you made a mistake.

What coping strategies can help practitioners?

It’s essential that healthcare administrations provide space and time off for staff to heal and grieve, encouraging staff to speak with chaplains or therapists—normalizing mental health care— and ensuring that therapy is covered by insurance and widely available in safe and confidential settings.

Jonathan Bartels, a nurse in Virginia, came up with The Medical Pause—a moment of silence after a patient dies to honor their life, think about what they meant to you and understand you did everything you could to save their life. Honor walks for organ donors are where everyone lines the hallway and watches as a patient is wheeled into the operating room after they’ve died and are going to have their organs transplanted into others. Stepping back for a brief moment of mindfulness is a powerful way to set down emotions, rather than letting them lodge in your body.

Self-care—things like yoga, exercise, journaling, taking walks— and peer support are important, but administrations need to make time for them to happen. At Johns Hopkins Hospital, a project called RISE [Resilience In Stressful Events] allows practitioners to page a peer after a bad outcome. Sometimes, talking to someone like you that has been there themselves can be more helpful than a therapist.

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

STAYING SERENE IN TURBULENT TIMES HOW TO TURN ANXIETY INTO POSITIVE ACTION

by Ronica O’Hara

In this day and age, we have good reason to toss and turn in our beds at night. As our nation faces climate catastrophes, acrid politics, stubborn inflation, unpredictable virus variants and hot-button issues like abortion and guns, there’s good rea son our collective anxiety levels are at a high pitch. A recent Yale survey found that 70 percent of Americans report being anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say we are “extremely worried” or “very worried” about where the country is headed. Researchers are coining new terms: “polycrisis”, for complex, cascading crises in interacting systems, and “pre-traumatic stress disorder”, when fear of an outcome makes it as good as real to our psyches.

“It’s easy for people to feel overwhelmed now, feeling there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nation wide Climate Psychiatry Alliance and a University of Rochester clinical assistant professor of psychiatry. “We are part of a complex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.”

Still, she adds, “We are also by definition part of the system,

and therefore have a responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is really important.”

To move from anxiety into effective action, mental health experts advise several strategies: taking a wider perspective, building resilience through self-care and taking individual steps to make a collective difference. As the Dalai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”

Taking a Wider Perspective

News reports almost always sound dire—just like the amygdala of our brains, journalists often see their function as focusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those changes,” counsels Robert L. Leahy, Ph.D., director of the American Insti tute for Cognitive Therapy and author of the bestselling The Worry Cure and the upcoming If Only.

“We never know if something is hopeless until we have all the data, and we seldom have all the data,” he says. “And when it comes to political emotions, many of the predictions that are

made by the ‘talking heads’ in media never come true.”

Leahy counsels patience: “Social change does not come about by one person doing something. That usually comes about by a long process of millions of people changing their attitudes and changing their behavior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”

In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can abso lutely be turned into something positive,” says neuropsychologist Barbara Easterlin, of Jackson, Wyoming, an expert on eco-anxiety who is on the steering committee of the Climate Psychology Al liance of North America. “Doing just one thing to help the planet consistently helps defeat anxiety.”

Taking action moves us into our power—as 15-year-old Greta Thunberg demonstrated by holding a sign outside the Swedish parliament. Personal actions matter because numbers add up. Only 25 percent of individuals in a social group need to make a shift

Emotional Resiliency in the Era of Climate Change. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the California Institute of Integral Studies to train therapists in treat ing eco-anxiety. For low-cost online support, the Good Grief Net work offers a 10-step, 10-week program to help process personal anxiety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gatherings springing up across the country and globe, including some online. Getting enough sleep, eating healthy and exercising are also key self-care strategies. When anxiety strikes, psychologists advise shifting attention from the head to the body, using such approaches as mindful breathing, dancing and grounding. Meditation, easily accessed these days through apps like Calm and Headspace, helps us to enter into what religious and spiritual teachings call “the still point within.”

before significant social change follows, conclude researchers at the University of Pennsylvania School of Engineering and Applied Sci ence that analyzed a decade of societal changes in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study author Damon Centola, Ph.D., author of Change: How to Make Big Things Happen.

Building Resilience with Self-Care

Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and finances, which can in duce emotional overload. “We all have a ‘zone of resilience’ or ‘window of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to ex pand it and cultivate the capacity to be with more,” says Easterlin. Therapy can be a part of that process by challenging us to examine “the mental narratives that can exacerbate distress,” says Leslie Davenport, a climate psychology consultant and author of

LIGHTFIELD STUDIOS/AdobeStock.com

Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emotional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury.

On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a study in Behavior Therapy. Googling “good news on climate change” will bring up articles about alternative energy growth, new super-enzymes that eat plastic rubbish and black rhinos com ing back from the brink of extinction. Although dystopic books abound, others offer hope, such as Drawdown, with its sensible, scaled-down strategies to stop global warming by 2050.

Moving into Action

Virtually no one can take on all the problems of the nation and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” ad vises Lewis. “What are you most heartbroken over? Get involved in that and allow yourself to feel really good about what you’re doing and other people are doing.”

By narrowing our focus, we can hone in on an issue and figure out our part in its solution. “We need a broad range of collective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learn ing to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to communicate about climate in a moving way that could engage others; a nurse could create a waste-reduction initiative within a medical setting. These efforts all have ripple effects and help to elevate each other.”

In one recent study, people were found to consume less energy if they believed their neighbors did so and personally cared about conservation. Our neighborhoods are the place to take the small, meaningful steps that address the “crisis of connection” underly ing rancorous national crises, says New York Times columnist David Brooks. He advocates “radical mutuality”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual conversations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our numbers start building and collective action can unfold.

“Independent of political beliefs, many people can find com mon values such as wanting safety for their families, a clean environment with clean waterways and recreation in natural environments,” says Easterlin.

That, in turn, helps lower our distress. A recent Yale study found that eco-anxiety was linked to depression only among stu dents not involved in group activities; those engaged in collective action such as being part of an environmental group, working in a letter-writing campaign or going to events or protests did not spiral downward emotionally. “Personal transformation and social transformation happen simultaneously. When you reach out and build community, you nourish yourself,” Brooks says.

As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are taking action and who are fighting for their present and for their future.”

Health writer Ronica O’Hara can be reached at OHaraRonica@ gmail.com.

12 Quick Fixes for Anxiety

SIMPLE STRATEGIES FOR MENTAL WELL-BEING

by Ronica O’Hara

It is an all-too-human experience to have anxiety—feeling fear or apprehension about what might happen. A survival mechanism for our species, it can easily get out of hand in times of uncertainty, morphing from a timely signal to a crip pling, chronic condition. Happily, mental health professionals have found many useful anti-anxiety strategies to ease us through difficult moments.

Breathe Deeply

“Controlling your breathing is a fantastic hack to help you move out of a stress/ anxiety response state. It’s important to try

different breathing techniques to figure out which ones work for you,” says Krista Jordan, Ph.D., a clinical psychologist in Austin, Texas. Many options exist such as breathing slowly into the belly; inhaling through the nose for a count of four, holding the breath for a count of seven and exhaling through the mouth for a count of eight; slowing the breath so that the in and out breaths equalize; and placing mindful attention on our breath ing until 10 breaths are completed.

Tap with the Fingers

Emotional Freedom Technique (EFT) is a five-minute ap proach using two fingers to tap on specific points of the head and chest in a certain sequence. In one 5,000-person study, 76 percent of participants found anxiety relief after three EFT sessions, while only 51 percent experienced relief after 15 sessions of cognitive behavioral therapy. “EFT sends a calming signal to the brain that reduces

your anxiety, which allows for newfound thinking and solutions,” says Colorado Springs therapist Dana C. Avey. Simple instructions can be found online and in YouTube videos.

Write It Off with Journaling

Whether it’s a three-page brain dump in the morning, a frantic scribbling on paper in a stressful moment or a nightly ritual in a bound journal, writing out anxious thoughts helps clarify worries and puts things into perspective, research shows. Seattle spinal surgeon David Hanscom, a chronic pain expert and author of Back in Control, counsels writing down in longhand whatever is on the mind using graphic and descriptive language twice a day for 10 to 30 minutes, and then prompt ly tearing it up to let the thoughts go.

Meditate Mindfully

Many soothing types of meditation can be tried out on apps like Calm, Insight Timer and Headspace, but the beststudied approach for anxiety is mind fulness, which involves focusing on the breath and body sensations while letting distracting thoughts float by. A 2017 Aus tralian study found that just 10 minutes of daily mindful meditation can help prevent the mind from wandering and is particularly effective for repetitive, anx ious thoughts. “Just be clear that having a constant stream of thoughts is fine and part of the process. It’s sadly ironic that people turn to meditation to help with anxiety, and then get anxious that they are doing it wrong,” advises Jordan.

Move the Body in Nature

According to the Harvard Health Letter, “Just a single bout of exercise can ease anxiety when it strikes ” Studies have proven the value of everything from aero bics to swimming and yoga, and it’s even better if exercising can be done outdoors, because decades of research have found that being amidst the sights, sounds and scents of natural settings lowers anxi ety markers. In a recent study, walking without using a smartphone or another electronic device in urban settings just two hours a week reduced cortisol levels 21 percent in 20 minutes, “which helps

to reduce the medical effects of stress, including chronic inflammation, GI disorders and heart problems,” says Santa Barbara-based John La Puma, M.D., co-founder of the ChefMD health media brand and creator of MyNatureDose.com, a free, anti-anxiety walking program.

Say a Favorite Prayer

Making a deep spiritual connection—an age-old anxiety solution—can involve pray ing or for example, reading psalms, saying a rosary, chanting a mantra or reading sacred scripture. Eric Almeida, a mental health practitioner in Bernardston, Massachusetts, recommends the Serenity Prayer: “God, grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference.” He says, “It doesn’t matter if you believe in God, the wisdom is use ful nonetheless.”

Chill Out

“Sip cold water, hold ice cubes, take a cold shower, blast the AC in your face. Our body and mind are very connected, so if you can’t cool down your mind, cool down your temperature,” advises San Diego-ba sed marriage and family therapist Sarah O’Leary. Some people find the opposite works: taking a long, hot bath infused with essential oils like bergamot, frankincense and lavender.

Get Rooted

Stand barefoot in grass or dirt while breathing deeply or imagine the roots of trees growing from the soles of the feet deep into the earth. “This helps ‘ground’ you or ‘root’ you, and can help you find steadiness rather than getting lost in anxi ety,” says mindfulness trainer and author Joy Rains of Bethesda, Maryland.

Soothe with Supplements

Boston integrative medicine physician Sarika Arora, M.D., of the Women’s Health Network, recommends vitamins B5, B6 and B12 to improve cellular energy, lower cortisol and restore equilibrium to the nervous system; magnesium to sup port balanced metabolism and increase feelings of calm; L-theanine, found in green tea, to lower stress hormone levels;

eleuthero (Siberian ginseng) to limit excess cortisol; and vitamin E to support hormone production and stress recovery.

Be with the Anxiety

Tyler Read, the San Francisco-based own er of Personal Trainer Pioneer, decided to bite the bullet by using the tools of dialectical behavior therapy to put him self into anxiety-producing public places. “Instead of convincing myself that I was at peace or not nervous, I accepted that I was nervous. I gave myself permission to shake, sweat and feel nauseous; at times, I acknowledged that I felt like I was dying. And by permitting myself to be nervous, the anxiety decreased over time,” he says.

Move to Music

Relaxing music can be as effective as medication in altering brain func tion, research suggests, especially if the rhythm is 60 beats per minute, which encourages the slow brainwaves associ ated with hypnotic or meditative states. Dancing to upbeat music like no one is watching can also chase worries away. Holistic psychotherapist Kellie Kirksey, Ph.D., of Youngstown, Ohio, suggests shaking to a favorite song: “Begin by shaking out the hands while holding the thought, ‘I let go.’ If shaking the hands feels good, add in shaking one leg at a time. Shake the whole body while imagining yourself releasing the tension stored in your muscles.”

Bond with an Animal

Merely petting a dog or cat releases the feelgood bonding hormone oxytocin into our system. “Animals speak to you in a nonverbal communication, so the interac tions require you to be present and to feel. Both allow for a meditative experience that is tremendously impactful for reducing anxiety,” says Shannon Dolan, an Austin, Texas, nutritional therapist and horse own er. “If you don’t have your own pet, look up equine therapy in your area, go to a local dog shelter, spend time with a friend’s dog or travel out to a petting zoo, where you can experience the healing power of animals.”

Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com.

The Gut-Brain Connection

HOW FOOD AFFECTS OUR MOOD

by Kimberly B. Whittle

We’ve all heard the phrase, “You are what you eat,” but the connection is more than just physical because food impacts our mood, too. During the last decade, there have been an increasing number of studies exploring what’s called the gut-brain axis and the role that microorganisms in the gut play in mental health conditions like anxiety, stress, depression and other disorders.

Depression is a leading cause of disability in the U.S. and worldwide. There are long-held views in medicine that depression is caused by imbalances in brain levels of serotonin—the neurotransmitter that plays a key role in regulating mood and other functions like digestion and sleep. These beliefs resulted in decades of extensive use of antidepressants, most of which boost serotonin in the brain.

However, research by University College London, published in July in the journal Molecular Psychology, found “no consistent evidence of there being an association between serotonin and depression, and no support for the hypothesis that depression is caused by lowered serotonin activity or concentrations.”

Michael Gershon, M.D., a Columbia University professor of pathology and cell biology, and author of The Second Brain, has explained to psychologists that “scientists were shocked to learn” that

about 90 percent of serotonin is not created in the brain, but is actually produced in the gut and carried from there to the brain, not the other way around. This relationship is called the gut-brain axis.

A recent literature review of 26 studies suggests that imbalances in gut bacteria can disrupt the two-way communication along the gutbrain axis, leading to depression and other psychiatric issues.

Gut Health Equals Mental Health

“Gut health is extremely important for mental health,” says Bhavna Barmi, Ph.D., a senior clinical psychologist, relationship therapist and founder of the New Delhi-based Happiness Studio. “The traditional belief that only psychiatry and talk therapy can treat mental health has widened to include lifestyle and food, too.”

“The truth is that our food is the primary contributor of the quality and diversity of bacteria in the microbiome,” says Ishi Khosla, a clinical nutritionist and president of the Celiac Society of India. “There is an intricate relationship between the gut and the brain.” Food sensitivities, alcohol and highly processed, refined and sugary foods can lead to a lower diversity of good bacteria and increases in bad bacteria in the gut, which can trigger gut inflammation and unfavorable health conditions.

Most mood-related disorders start with inflammation of the brain as a response to inflammation in the gut. “Certain foods, like gluten, can cause an inflammatory response in the gut. Over time, sensitivities to gluten and other foods can lead to a ‘leaky gut’, an impairment of the gut lining that lets toxins into the bloodstream. Often, if it remains unresolved, it leads to mood-related disorders and other chronic health conditions,” says Khosla.

Clinical nutritionists and other practitioners use biochemical markers and food sensitivity tests to help identify food ingredients that trigger inflammation in patients. However, if a leaky gut is present, a food sensitivity test may not be very accurate. As Tom O’Bryan, DC, chief health officer of KnoWEwell, explains in his bestselling book The Autoimmune Fix, “When you have a leaky gut, a practitioner may do a 90-food testing panel that comes back sensitive to 20 or 25 different foods. And then the patient exclaims, ‘Oh my God, that’s everything I eat.’ Well, of course it is, because your immune system is doing what it is supposed to do— protecting you from toxins. Once the inflammation in the gut is reduced through the elimination of wheat and other offensive

Photo Sukjai/AdobeStock.com

Photo courtesy of Michelle Demuth-Bibb

and the implementation of a personalized diet and protocol to heal the gut [takes place], the same food testing panel will correctly identify those few ingredients to permanently avoid.”

Mood-Lifting Foods

Kelly Brogan, M.D., a holistic psychiatrist and author of The New York Times bestsellers A Mind of Your Own and Own Your Self, as well as co-editor of the landmark textbook Integrative Therapies for Depression, recommends making three dietary changes to lift mood:

processed foods and food toxins

whole foods, good fats and therapeutic foods

foods

foods that are fresh, whole, simple and organic when available fuels good gut bacteria and eliminates the toxins found in packaged foods such as hydrogenated vegetable oils, preservatives, dyes, emulsifiers, taste enhancers and sugars that can upset the proper balance in the gut. A powerful mood regulator is the omega-3 fatty acid found in such cold-water fish as salmon and trout or taken as a dietary supplement. These fatty acids regulate neurotransmission and gene expression, act as antioxidants and have potent anti-inflammatory properties. Good fats from pasture-raised meats, wild fish, eggs, nuts, seeds, olive oil, coconut oil and grass-fed ghee also contribute to mood regulation.

“Resetting the gut through good bacteria in probiotics and feeding the good bacteria with prebiotics is a powerful tool to fight mood disorders,” says Khosla. Fermented foods such as sauerkraut, pickles (truly fermented, not just cured in vinegar), kimchi and coconut kefir are natural sources of probiotics. They are delicious and easy to make at home

A 2018 University of Toronto study in the World Journal of Psychiatry identified 12 nutrients to prevent and treat depressive disorders and found that the following foods had the highest levels of those beneficial nutrients: bivalves such as oysters and mussels; various sea foods such as octopus, crab and tuna; organ meats; leafy greens; lettuces; fresh herbs; peppers; and cruciferous vegetables such as cauliflower and broccoli.

Choosing what to eat is complex and affected by culture, cost, environment and taste preferences. Dietary changes can be difficult and take time, and those suffering from mood swings, depression or anxiety have additional challenges in making changes. Nutritionists advise starting small by incorporating one or two foods rich in beneficial nutrients and eliminating a highly processed or packaged food or two. Focus on incorporating a rainbow of red, yellow, orange and green foods into meals. “Food therapy to improve mood is inexpensive, free of side effects and can begin to show results within days,” says Khosla.

In view of the gut-brain axis, says Barmi, “It is imperative that from this point on, nutritionists, psychiatrists and psychotherapists work together for holistic care of the client to lead to maximum benefit.”

Kimberly B. Whittle is the CEO of KnoWEwell, the Regenerative Whole Health Hub online solution for health and well-being. Visit KnoWEwell.com.

The Colors of Healing

ART THERAPY FOR KIDS

by Marlaina Donato

Opening a brand-new box of crayons or making a happy mess with homemade salt dough can provide hours of fun for most kids, but art therapy—based in a clinical setting—can help children achieve emotional equilibrium, cultivate social skills and increase their capacity for learning. Dipping a brush into bright colors or creating a collage under the guidance of a qualified therapist can help a child express what is beyond spoken language: unprocessed trauma, emotional and physical pain or the multilevel challenges of autism spectrum disorder.

“Art therapy is completely different from arts and crafts, or even teaching a child how to do art. The idea behind art therapy is that not everyone attending therapy is able to talk about what is going on inside of them,” says Robyn Spodek-Schindler, owner of Paint the Stars Art Therapy, in Manalapan, New Jersey.

Art and the Nervous System

According to 2018 research published in the Journal of Applied Psychology & Behavioral Science, painting-based art therapy has been effective in reducing symptoms of depression and anxiety in preschool-aged children. Dipping into the unconscious wellspring of creative impulse through doodling and drawing, finger painting or taking a photograph can help kids bounce back more easily from bullying or family conflicts, including divorce. Splashing color on a canvas or throwing pottery has been shown to enhance

fine motor skills, increase attention spans and instill a sense of accomplishment. For those that are not neurotypical, engaging in guided artistic expression can foster sensory integration and promote positive social interaction.

“I have worked with children who have lost a parent, experienced abuse, abandonment, consequences of addiction in the family, COVID [-19] anxiety and autism spectrum disorders,” says Andrea Davis, founder and CEO of Dallas Art Therapy, in Richardson, Texas. “Many times, the body is expressing the trauma in the form of sleep disturbance, eating changes, anxiety, depression and panic attacks, to name a few. Art-making bypasses the brain’s trauma response. The art therapist is trained to support the person in the process of creation and allows the person to utilize their other senses to express themselves.”

Celeste Wade, an art psychotherapist at the Child and Family Art Therapy Center, in Haverford, Pennsylvania, emphasizes that emotional processing cannot occur when an individual is on the alert for potential danger, a physiological response from an overstimulated amygdala. “Trauma needs to be processed for the client to gain mastery and function in a calm state versus fight, flight or freeze. Art making can also activate this area of the brain and have calming effects to counteract trauma responses,” she says.

Willingness, Not Talent

The art therapist provides a nourishing presence without art instruction or critiquing, and sessions can be private, in a group setting or include family members. Conversation, combined with art making, is typical in any art therapy session. Schindler stresses that creating pretty images is not the goal of an art

Sukjai

Photo/AdobeStock.com

Sukjai

Photo/AdobeStock.com

in

They just need the

in a session.” Some children see immediate benefits, while others realize emotional progress after several sessions

Art therapy, sometimes in conjunction with other modalities, not only gives children a voice, but provides them with an opportu nity to stretch their wings. Group therapy, says Davis, “can look like working together to create a collaborative mural. In the pro cess, taking turns, hearing one another’s ideas, sharing materials, respecting boundaries and each other’s art becomes an important part of meeting goals.”

During an initial art therapy assessment, Wade might ask a cli

ent to draw a family of animals, which creates an opportunity “for the client to share about their own family dynamics in a safe way. If the client has experienced any type of familial trauma and I were to present the same directive as, ‘draw you and your family doing some thing,’ the child may be more hesitant or may shut down.”

In a world that can be overwhelming, self-expression through art can give a young person a safe harbor. Schindler accentuates hu man rapport in the clinical setting, saying, “Art, much like play, is a universal communication tool for children. Sometimes you just feel better when creating and sharing with a trusted person.”

Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.

Caregiving Companions

THE MANY BENEFITS OF SERVICE, THERAPY AND EMOTIONAL SUPPORT ANIMALS

by Karen Shaw Becker

Animals offer support to humans in innumerable ways, acting as loyal companions, providing soothing therapy and emotional support, and being attentive service animals for invaluable medical assistance. As animals increasingly take on these roles in public spaces, it is necessary to understand what each category offers and the type of access each is given.

“Some people misrepresent their animals as assistance animals in order to bring them to places where pets are not allowed, to avoid fees or out of a misunderstanding of the animal’s role,” states the American Veteri nary Medical Association (avma.org). It points out that although service, therapy and emotional support animals are sometimes referred to interchangeably, they are distinct categories, each with its own definition.

Assistance Animals

As defined by the U.S. Department of Housing and Urban Development, an as sistance animal is “any animal that works, provides assistance or performs tasks for the benefit of a person with a disability, or provides emotional support that allevi ates one or more identified symptoms or effects of a person’s disability.” If certain conditions are met, a person may be entitled to keep an assistance animal in a housing facility that would otherwise prohibit animals.

Service Animals

The Americans with Disabilities Act of 1990 defines a service animal as “any dog that is individually trained to do work or perform tasks for the benefit of an individ ual with a disability, including a physical,

sensory, psychiatric, intellectual or other mental disability.” Aside from miniature horses, no other species are included.

Service animals perform such tasks as helping with navigation, pulling a wheel chair, assisting during a seizure, providing protection or rescue work, alerting a per son to allergens and interrupting impulsive or destructive behavior.

Emotional Support Animals

Emotional support animals (ESA), accord ing to the Fair Housing Act and the Air Carrier Access Act (ACAA), can be any spe cies. Both laws require a disability-related need and a recommendation by a medical or mental health professional. ESAs do not have to be trained to perform a particular task and may be permitted in otherwise banned housing facilities. Some interna tional airlines allow them to travel at no ex tra cost. As of January 2021, following a U.S. Department of Transportation rule-tighten ing, virtually no American domestic airline allows ESAs to fly free. (Small dogs can still be flown by passengers paying extra.)

Therapy Animals

According to the ACAA, therapy animals may take part in animal-assisted inter ventions when there’s a “goal-directed intervention in which an animal meeting specific criteria is an integral part of the treatment process.” Animal-assisted ther apy may involve dogs, cats, horses, llamas, pigs and other species, typically in hospi tals, schools and rehabilitation centers.

Why They Can Be Controversial

While service animals are highly trained and can even receive certifications as psychiatric service dogs, ESAs are often pets that help a person to cope with daily life or situ ations they may otherwise find intolerable, such as being in stores, restau rants, museums and on airline flights and other public transportation.

Controversy has arisen when some people have pushed the line, claiming their pet is necessary for emotional support, but in reality, are just there to enjoy access benefits. Yet, in a survey of more than 500 Americans, both service dogs and emo tional support dogs were viewed favorably, and most participants reported feeling that the majority of people with such dogs were not taking advantage of the system.

The Many Benefits

There is seemingly no end to the emotional, physical and mental benefits dogs offer to humans. Regular visits with therapy dogs may improve the well-being of people seek ing addiction and mental health treatment. Animal-assisted interventions have been used among Canada’s correctional popula tion, for which mental health, addictions and trauma histories are major concerns. Research published in the journal Anthrozoös found that animal-assisted therapy decreased the need for pain medi cation in people receiving joint replace ment therapy. Studies by the Delta Society suggests holding, stroking or simply seeing an animal may lower blood pressure while lessening feelings of hostility and increas ing self-esteem. For children, service dogs can be trained to detect the scent of allergens like peanuts or gluten in food and even provide comfort to them and adult witnesses in courtrooms.

Be aware that out in public, certain rules of etiquette apply. Service dogs, in particular, should never be approached, talked to or touched unless permission is granted by the dog’s handler. And take no offense if the handler says no. Distracting a working dog can result in potential harm to the handler and may interfere with the dog’s focus and ability to follow potentially lifesaving commands or cues.

Veterinarian Karen Shaw Becker, DVM, has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals.

Willee Cole/AdobeStock.com

calendar of events

NOTE: Events were accurate at the time the magazine went to press – please call ahead to check for date or time changes. All calendar events must be received by the 10th of the month and adhere to our guidelines. Review submissions guidelines at NaturalAwakeningsSWPA.com or email Publisher@NaturalAwakeningsSWPA.com for more information.

TUESDAY, NOVEMBER 1

Honoring the Ancestors: A Ritual & Ceremony –7:30pm. Hosted by Arts & Crafts: Botanica & Occult Shop. Join a ritual and ceremony to honor our departed loved ones. Libations and an invocation followed by a participatory ritual ceremony and blessing which will be broadcast on our social media for those who cannot attend. $10/donation. Info at ArtsNCraftsPGH. com. Register at ArtsNCraftspgh.Square.site/product/ honoring-the-ancestors-a-ritual-ceremony/1718. Candles and ceremonial items provided by the Yaya. Arts N Crafts PGH, 4901 Penn Ave.

SATURDAY, NOVEMBER 5

Neighborhood Legal Services Presents Infor mation on Removing Criminal Records – 1011:30am. Hosted by Carnegie Library of Pittsburgh at Carrick Library. An attorney from Neighborhood Legal Services will present information on different legal methods of clearing a criminal record through expungement, sealing, and pardons. Carrick Library, 1811 Brownsville Rd. 412-882-3897

Carnegie Museum of Natural History Presents Science Adventures: Insects – 1-2pm. Hosted by Carnegie Library of Pittsburgh at Mt Washington. Interactive program where participants examine biodi versity of insects. Free. Carnegie Library of Pittsburgh, Mt. Washington, 315 Grandview Ave. 412-622-3114. The Marriage of Figaro – Nov 5,8,11,13. Sat, 8pm; Tues, 7pm; Fri, 7:30pm; Sun, 2pm. Hosted by Pittsburgh Opera. The Marriage of Figaro is an all-time comic favorite. Tickets $7.50-164 at Opera. CulturalDistrict.org/production/78174/list_perfor mances. Benedum Center, 7th St and Penn Ave. Box office 412-281-0912 ext 3.

Day of the Dead College Night – 9pm-1am. Hosted by Los Sabrosos Dance Co. Join us in this fundraiser for Pitt Salsa Club. $15 cover. 9pm Social Dancing Skills Workshop followed by dancing until 1am. Face painting and surprises included. 4909 Penn Ave. 412-465-0290.

SUNDAY, NOVEMBER 6

32nd Annual Slovak Heritage Festival – Noon4pm. Hosted by The Slovak Heritage Festival held at the University of Pittsburgh’s Cathedral of Learning Commons Room. One of America’s biggest annual Slovak events with live performances, lectures, displays, ethnic food, pastries, and gift items. Free entry, free parking. 4200 Fifth Ave. 412-624-5906.

A Season of Good Taste: Dinner with Modern Homestead – 6-9:30pm. Hosted by West Virginia Botanic Garden. Trellis Smith and his partner at Modern Homestead merge home and garden with a variety of goods and services. Enjoy a multi-course dinner at the Botanic Garden featuring local produce and seasonal flavors. Info at MyModernHome stead.com.Tickets. $95 at FlipCause.com/Secure/ Cause_pdetails/MTQ1OTY5 West Virginia Botanic Garden, 1061 Tyrone Rd, Morgantown, WV.

WEDNESDAY, NOVEMBER 9

Yoga for Balance and Harmony – 1-3pm. Hosted by Himalayan Institute of Pittsburgh Yoga. Focused

on fall prevention and combining Kum Nye Yoga with Hatha Yoga, this seminar will teach how to use your body energy to keep two feet planted firmly on the ground – rooted, strong, and balanced. $30. Tickets and info at HipYoga.org. Himalayan Insti tute of Pittsburgh, 300 Beverly Rd. 412-344-7434. Tea Tasting – Tea 101 – 6-7pm. Hosted by the Tea Shoppe at Seneca Center. Discuss how five types of true tea as well as herbals and tisanes are produced, their health benefits, and how to prepare them. Taste different teas alongside light refresh ments. $12.50. Register at TheTeaShoppeWV.com/ shop/tea-tasting-tea-101-6. 709 Beechurst Ave, Morgantown, WV.

THURSDAY, NOVEMBER 10

Public Information Session: Reserve & Shaler Project – 3-4pm. Online Event by Allegheny Land Trust. The Reserve & Shaler Project is Allegheny Land Trust’s effort to protect 62 acres of stun ningly beautiful farm and forest land in the Girty’s Run Watershed in Reserve and Shaler Townships, upslope and upstream from Millvale Borough and near downtown Pittsburgh. Please join us to discuss the project, learn about funding and protection status, and explore the next steps together. Join the link on the event date and time: us02web.zoom. us/j/82768567611. Info at AlleghenyLandTrust.org.

Clothing Swap Fundraiser! – 4-8pm. Hosted by Ruckus Coffee Gallery & Café, and Millvale Com munity Development Corp in support of the Shaler/ Reserve Woods Conservancy. Bring clothing to con tribute to the cause and earn up to $10 in shopping credit. Admission $20 ($25 at the door) includes macn-cheese bar and refreshments, raffles, and vendors. Coffee bar open for business. Tickets at RuckusCafe. com/event-details/clothing-swap. 1707 Babcock Blvd.

SATURDAY, NOVEMBER 12

Comedy Nite Fundraiser at Knead Café –6-9:30pm. Hosted by KNEAD Community Café. Join us for dinner and a comedy show fundraiser with Dueling Guitars of comedians Mark Eddie & Carlo Vohl. Seats limited. $40. Contact Robert Heinle at 412-780-7098. KNEAD Community Café, 1011 Barnes St, New Kensington.

Owl Prowl – 7-9pm. Hosted by National Aviary. Who-o-o will you hear calling from the trees at

28 Pittsburgh, PA NaturalAwakeningsSWPA.com

night? Take a twilight trek through Frick park to search for owls, learn about local species, their adaptations and behaviors. $20/person. Age 7+. Register at Shop.Aviary.org. Info at Aviary.org. Dallas Black Dance Theatre – Nov 12, 13. Sat 7pm, Sun 2:30pm. Hosted by Point Park Univer sity’s Pittsburgh Playhouse. Founded in 1976, Dallas Black Dance Theatre is the 9th largest contemporary modern dance company in the U.S. and creates and produces dance at the highest level of artistic excellence with a diverse multi-ethnic troupe performing for audiences on 5 continents with over 4.5 million patrons and 2.7 million students worldwide. Tickets $35-73 at Playhouse. PointPark.edu/Shows-Events/Playhouse-PresentsThe-Artists-Series/Dallas-Black-Dance-Theatre1. Point Park University’s Pittsburgh Playhouse, 350 Forbes Ave. 412-392-8000.

SUNDAY, NOVEMBER 13

Story Hike: Ruby’s Birds – 10-11am. Hosted by Pittsburgh Parks Conservancy at Frick En vironmental Center. Join a naturalist educator for a reading of Ruby’s Birds by Mya Thomson, then make a pair of binoculars and hit the trail to look for birds in Frick Park. Best suited for families with small children. Please RSVP at Support.PittsburghParks.org/site/Calendar. Frick Environmental Center, 2005 Beechwood Blvd. 412-586-4576.

Fall Drum Circle – 2-4pm. Hosted by West Virginia Botanic Garden. Drumming is a link to healing for body, soul, and Earth. Percussion instruments provided or bring your own. All ages. Donations welcome. Register at bit.ly/3Og3PxT. Info WVBG. org. 1061 Tyrone Rd, Morgantown, WV.

Autumn Harvest: Vegan Pop Up (Brookline) –4-8pm. Hosted by Thrive on Health and Pittsburgh Vegan Expo. This family-friendly event boasts a feast with vegan Thanksgiving foods and snack by Antonio’s Pizzaria and Snackever along with wine tasting and more than a dozen vendors offering tarot and oracle card readings, jewelry, candle creations, soap and more. Free Admission. Thrive on Health. 730 Brookline Blvd. 412-714-6620.

TUESDAY, NOVEMBER 15

Guided meditation with Energy Healing – 6-7pm. Hosted by Salt of the Earth. Relax in an anti-gravity recliner to the sounds of soft music and trickling water in the serenity of the Himalayan salt cave. 50-minute guided meditation and gentle reiki with Kara Anthony. $55 at Clients.MindBodyOnline.com/classic/ws. Salt of the Earth, 504 Valley Brook Rd, McMurray.

WEDNESDAY, NOVEMBER 16

Tea and Chocolate Pairing – 7-8pm. Hosted by the Tea Shoppe at Seneca Center. Pair and taste teas with our hand-made artisan chocolates from Twen ty-Four Blackbirds. Registration required. $22.50 at TheTeaShoppeWV.com/shop/tea-chocolatepairing-2. 709 Beechurst Ave, Morgantown, WV.

THURSDAY, NOVEMBER 17

2022 Chefs Create Pittsburgh – 6-10:30pm. Hosted by Autism Speaks Pennsylvania. Combine food, fun, and philanthropy as the region’s finest chefs share their inspired culinary creations at Sheraton Pittsburgh Hotel at Station Square to benefit Autism Speaks. Tickets $150, VIP $200, table of 10 $1300 at Act. AutismSpeaks.org/site/Calendar. Sheraton Pittsburgh Hotel at Station Square, 300 W Station Square Dr.

TUESDAY, NOVEMBER 22

New Moon Candle Walk-in Workshop – Noon6pm. Hosted by Well Oiled Dormont. With the new moon in Sagittarius, we highlight confidence, long-term planning, and decision making. The focus is on candles because Sagittarius is a fire energy. Set your intentions, goals, desires, and truth as you create a custom ritual candle to ignite your mani festations over the next few weeks. $15. Tickets at GetWellOiled.com/collections/workshops/products/ November-22-New-Moon-Candle-Workshop. Well Oiled, 1414 Potomac Ave, Dormont. 412-531-6457.

Les Misérables – Tues, Nov 22 through Sun, Nov 27. Hosted by Pittsburgh Cultural Trust at the Benedum Center. An enthralling story of broken dreams, unrequited love, passion, and redemption. One of the most celebrated musicals in theatrical history. Tickets from $35 to $155. Dates, times, seating options at TrustArts.org/production/81545/ list_performances. Benedum Center, 7th St and Penn Ave. Box Office 412-456-4800.

SATURDAY, NOVEMBER 26

Harvest Feast – 1-5pm. Hosted by Chanel Wissner and Council of Three Rivers Indian Center. Join our community potluck event to celebrate the harvest season. The Council will provide turkey and fry bread. Please contact Chanel, KIrisa, or Mike with your food contribution. RSVP by Sat, Nov 18. Info at Cotraic.org. Council of Three Rivers Indian Center, 120 Charles St.

WEDNESDAY, NOVEMBER 30

The Hip Hop Nutcracker – 7-9pm. Hosted by the Pittsburgh Cultural Trust at Benedum Center for the Performing Arts. Directed and choreographed by Jennifer Weber. Hip Hop Tchaikovsky with a supercharged cast and an opening set by MC Kurtis Blow – one of Hip Hop’s founding fathers. Tickets $32 to $77 at TrustArts.org/production/76110/per formance/76110/seat-selection. Benedum Center for the Performing Arts, 237 7th St.

ongoing events sunday

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.

monday

Monday Evening with the Wellness Warrior 6:30-7:15pm. Learn about a different health and wellness topic every week. Zoom in at Zoom. us/j/92446493853. Meeting ID: 924 4649. Steve@ WellnessWarrior.coach.

1 Hood Power Hour 7-8pm. A virtual forum hosted by 1 Hood Power to discuss all things politi cal in SWPA and beyond. A virtual public affairs forum featuring elected officials, policymakers and thought leaders. 617-517-7600. Facebook. com/1HoodPower.

tuesday

Table-Top Tuesday – 11am-2pm. Hosted by Pitts burgh Parks Conservancy at Schenley Plaza. Enjoy a selection of free, classic table-top games through October. Games are available on a first-come basis. Schenley Plaza, 4011 Forbes Ave.

Laser Cutting Workshop – Thru Nov. 7-9pm. Meets once a month. Hosted by Prototype PGH. Learn to use the Full Spectrum Muse CO2 Laser at Prototype PGH for etching and cutting. This laser cutter can cut acrylic, fabric, leather, paper, rubber and wood. It can also etch coated metals, glass, and stone. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com.

Finding Calm Within – Nature Walk Series – 7am. Through 8 Nov. Hosted by Venture Out doors at Frick Environmental Center. Six week guided, themed walks led by Sara Feley, a somatic, relationship-oriented psychotherapist. Joint a single session or all six weeks! $10/each or $50/series. Info at VentureOutdoors.org. Frick Environmental Center, 2005 Beechwood Blvd.

wednesday

Yoga and Sound Bath 7-8:15pm. 1st Wed. With Susannah Azzaro. $25. Himalayan Institute of Pitts burgh, 300 Beverly Rd. 412-344-7434.

THRIVE Carmichaels Community Garden Proj ect Meeting – 6-7pm every second 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

Evening Yoga in the Garden – 6:30-7:30pm at West Virginia Botanic Garden. Use breathing tech niques to relax, postures to strengthen muscles, and guided meditation to calm the mind, body, and spirit. $12/members, $15/nonmembers. Tickets and info at WVBG.org. 1061 Tyrone Rd, Morgantown, WV.

Wellness Wednesdays – 6:30-8pm Through 14 Dec. Hosted by 10.27 Healing Partnership. A rotating se ries of wellness practitioners including acupuncture, reiki, and more. Hold meaningful conversations, build community in our space. 5738 Forbes Ave.

thursday

Yoga Classes – 9:30-10:30am. 1st & 2nd Thurs. Hosted by Spruce Street United Methodist Church. All ages and abilities with variations to accom modate 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.

Volunteer Workday: Girty’s Woods Trail-build ing – 5-7pm Thru October. Hosted by Allegheny Land Trust. Join the ALT Stewardship team and volunteers in building and improving trails from the Irwin Lane trailhead from the Frederick Street trail head in Gerty’s Woods Conservation Area. Register and info at AlleghenyLandTrust.NetworkForGood. com/events. 500 Irwin Lane, Millvale.

Restorative Yoga in the Salt Cave – 6:45-7:45pm. Through Dec. Hosted by Salt of the Earth. Revive and restore with awesome and unique combination of restorative yoga and detoxifying salt. Tickets clients.MindBodyOnline.com/classic/MainClass. Salt of the Earth, 504 Valley Brook Rd, McMurray. Sound Bath Thursdays – 7-8pm. Hosted by Har monic Egg Wellness and Rooted in Sound. Visit us in The Strip’s newest Wellness Center. Gongs and therapy grade Himalayan singing bowls create space for deep meditation and relaxation. $30. Tickets at WellnessLiving.com/schedule/harmonic_egg_ boardman. 412-609-8999.

friday

First Friday Walk/Hike 10-11:30am. Hosted by Allegheny Land Trust at various interesting parks and green areas around greater Pittsburgh. For info on location, focus, and cost go to Al leghenyLandTrust.networkforgood.com/events. 412-741-2750.

Friday Family Walk – 10am-Noon. Hosted by West Virginia Botanic Garden. First Friday of every month. Enjoy a short story followed by a walk around the Garden, conclude with a simple craft. Trail accommo dates 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 Mel lon 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.

saturday

Morgantown Farmers Market – 8:30-Noon. Sat urdays through October. Wide variety of food and farm products grown and made by vendors within 50 miles of the market. 400 Spruce St, Morgantown, WV. Info mfmgamanager@gmail.com.

All-Levels Vinyasa Flow with Sarah – 10-11am. Hosted by Gritstone Climbing and Fitness. Get your Zen on and bliss out with this gentle yet challenging flow. Member/nonmember pricing and packages available. Tickets at ClimbGritstone.com. 1901 Eljadid St, Morgantown, WV.

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

Prototype PGH – Monthly Open House – Noon2pm Second Sat of the month. 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.

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.

APOTHECARY

MURRAY AVENUE APOTHECARY

Susan Merenstein, RPH, Holistic Clinical Pharmacist

4227 Murray Ave, Pittsburgh

412-421-4996 • MaaPgh.com

A Compounding Pharmacy Boutique, Pittsburgh's Pet Pharmacy, and home to LabNaturals CBD. We offer holistic health services—hormone balancing and consultation, pharmacist picked supplements, detox, nutritional counseling, absorbable acetylated and palmitated Glutathione products, and pharmacist- compounded CBD products for people and pets. We are a very specialized compounding only pharmacy and we compound anything that is not one-size-fits-all. Check us out online today. See ad, page 3.

BIOLOGIC DENTISTRY

JANET LAZARUS – BIOLOGIC DENTIST

Dr Janet Lazarus, DMD, NMD Mail: 4313 Walnut St, Ste 178

Office: Olympia Shopping Ctr Arcade, McKeesport • 412-754-2020 • Dr.Lazlo@hotmail.com

Dr. Lazarus practices compassionate biologic dentistry by looking at the whole body to offer preventative care and health maintenance. She offers compatibility testing on dental material, safe mercury removal, extraction and a host of other treatments including ozone therapy. She has been practicing for 28 years. See ad, page 8.

CHIROPRACTIC

PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Dr Danielle Marra, DC Murrysville • Greensburg 724-387-1014

• PittsburghHealthPro.com

Dr. Danielle Marra has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications, and nutritional support. The practice provides advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 6.

FUNCTIONAL HEALTH PHARMACY

SUSAN MERENSTEIN, BSPHARM, RPH, HOLISTIC CLINICAL PHARMACIST 4227A Murray Ave, Pittsburgh 412-421-4996 • LabNaturals.com

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. See ad, page 3.

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 6.

HEALTH FOOD

THE KEFIR CHICKS

Connellsville, PA

TheKefirChicks.com

TheKefirChicks@gmail.com Facebook.com/TheKefirChicks

Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 9.

HERBS

OLD THYME HERB SHOP, LLC

Lisa Cunningham

Old-Fashioned Family Herbalist 308 Liberty St, Perryopolis, PA 724-736-2400

Nothing fancy here; just hundreds of organic bulk medicinal herbs at your beck and call. Heal yourself ~ help others. In service and gratitude always. No Facebook, no website, no social media. Not enough thyme! Just you and I and your blessed healing herbs.

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.

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! See ad, page 23.

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.

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 11.

SACRED, CENTERED, YOU, LLC 412-258-0766

SacredCenteredYou.com

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

WELLNESS

360 CAFÉ LLC

Tyleda Worou Pittsburgh • 724-374-8089 • 360CafeLLC.com

360 Café LLC is an alternative health and wellness business with the goal of helping others to heal from the inside out while taking a holistic approach to healing by offering distance reiki, and crystal healing sessions to help our consumers restore physical and emotional balance.

SALT OF THE EARTH

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

Experience the known ancient healing benefits of halotherapy in the Himalayan salt cave, built from 16 tons of pure Himalayan salt. 45-minute sessions scheduled on the hour. Can be rented for private groups up to 10. Provides an inviting and relaxing environment for events and classes: yoga, meditation, sound healing, and reiki. The crystal boutique offers an array of authentic crystals, jewelry, candles, locally-made bath and body, and Himalayan salt products. The knowledgeable staff will help find the right crystal for you or your home décor. See ad, page 11.

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

THE HIMALAYAN INSTITUTE OF PITTSBURGH

300 Beverly Rd, Pittsburgh 412-344-7434 • HipYoga.org

The Himalayan Institute of Pittsburgh is committed to creating and supporting programs for wellness in body, mind and spirit. Their purpose is to promote personal peace and global unity. Offering a daily schedule of yoga and meditation classes and healing services including massage, reiki and Ayurvedic health consultations. They are a leader in education, providing authentic yoga and Ayurveda certification programs. See ad, page 3.

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.

PRODUCTS

McCORMICK FAMILY FARM – 100% grass-fed/finished beef, pasture-raised chicken, and pure maple syrup following beyond organic, regenerative farming practices. 293 McCormic Rd, Portage, PA. 814-472-7259. Facebook: @ TheMcCormickFamilyFarm.

SERVICES

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

Natural Awakenings Client Testimonial

I have been advertising since the beginning of Natural Awakenings and I have to say. that it has been a great choice! I have gotten a lot of new patients from her magazine. The covers are always colorful and fun! Michelle has been very helpful and she is always available when I need to talk to her. I would highly recommend this magazine if you are considering advertising.

~Dr Janet Lazarus