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Stay Human
As we enter the new year, the world outlook is tumultuous. There are conflicts raging while fear abounds. We hope for the end of the wars, that our humanity stays intact and our fellow human beings will be treated with dignity and kindness, no matter the color of their skin or country of origin.
My ancestors came here with nothing, and after only a quick check to make sure they were not sick, were welcomed to make their best life. So many seem to have forgotten that, but as we speak, mutual aid organizations are mobilizing, sanctuary cities are planning and women’s rights groups are aligning.
It is my greatest wish that we will not forsake the young ones. The greatest form of self-care is caring for others. We can’t find peace or love ourselves if we walk over the bodies of children on our way to pray or meditate. We can truly only love ourselves if we give of ourselves, even in small ways. I was a hospice nurse for some time, and even though I received no accolades, I know in my heart that I helped those people and their families on a deep level in the most frightening and difficult of times.
Be kind. Give of yourself and inner peace is what you’ll get in return. Protect the children, protect nature and those who don’t look like or live like you… and live in loving kindness.
Love, peace and blessings to all.
Michelle Dalnoky, RN, BA, Publisher
Obesity and Nutritional Epidemiology
The University of Pittsburgh and Samaneh Farsijani, Ph.D., RD, will present an EPI Seminar: A Multidimensional View on Diet & Healthy Aging Within Precision Nutrition Frameworks, from 11:30 a.m. to 12:30 p.m., December 5, in the Public Health G23 Public Health Auditorium
There will be opportunities to connect both before and after the presentation. Participants may commune in the School of Public Health Commons for departmental networking from 11 to 11:30 a.m., and in room G23 for dialogue with faculty from the area of emphasis from 12:30 to 12:50 p.m. The event is open to all.
Admission is free. Location:130 Desoto St., Pittsburgh. Register at Calendar.Pitt.edu/signup.
Holiday Terpsichore on Stage
The Pittsburgh Ballet Theater will present The Nutcracker from December 6 through 27 at the Benedum Center. December 15 will be a sensory-friendly performance. Set in turn-of-the-century Pittsburgh, it describes a thrilling journey with Marie and the Nutcracker Prince as they travel through sparkling snow into the Land of Enchantment.
One of the most exciting ballet companies in the United States, the Pittsburgh Ballet Theatre has built a legacy of excellence and innovation since 1969. The company’s eclectic style and energy have been shaped by a series of distinguished artistic directors over five decades.
In the 1980s, former New York City Ballet principal dancer Patricia Wilde led the company to new heights and national acclaim with an emphasis on virtuosic technique and works by the modern masters, including her mentor, George Balanchine.
From 1997 to 2020, the company flourished under the direction of Terrence S. Orr, former American Ballet Theatre ballet master and principal dancer. In June 2020, Susan Jaffe, a former American Ballet Theatre principal dancer, became the artistic director. In March 2023, Adam W. McKinney became Pittsburgh Ballet Theatre’s first artistic director of color.
Location: 237 7th St., Pittsburgh. For tickets, visit Tinyurl.com/ PittNutcracker.
Sentinel Awards
Handel at the Heinz
George Frideric Handel’s Messiah, a musical journey that transcends time, from the powerful “Hallelujah” chorus to other uplift ing arias and choruses, will be performed by the Mendelssohn Choir of Pittsburgh at 7:30 p.m., December 7, at the Pittsburgh Symphony Orchestra Heinz Hall.
Endowment funding is provided by the Howard & Nell E. Miller Foundation. Personnel includes Manfred Honeck, conductor, Jeanine De Bique, soprano, Reginald Mobley, countertenor, John Matthew Myers, tenor and Joshua Hopkins, baritone.
Location: 600 Penn Ave., Pittsburgh. Get tickets at Tinyurl.com/ PittMessiah. For personal assistance selecting accessible seats or for more information about accessibility for a person with a disability, call customer service at 412-392-4900.
The 10th annual Community Sentinel Awards for Environmental Stewardship ceremony will take place in person and online at 5 p.m., December 4, in Pittsburgh. They recognize grassroots environmental leaders across the nation with an award and $1,000 prize. A unique online series allows participants to meet leaders from across the United States working to protect their communities from oil & gas harms.
Established in 2015, the Sentinel Award recognizes the pivotal role of individuals championing change on the front lines of the environmental movement, particularly those working to mitigate the adverse effects of fossil fuels on their communities and environment.
Physical location and web link provided with registration at Tinyurl.com/SentinelAwards. For more information about the awards and to view past winners, visit FracTracker.org/getinvolved/sentinel-award.
Season’s Greeti
Coping with Holiday Stress
Many people feel extra stress during the year-end holiday season while thinking about meal preparation, guest visits and gift lists. It can all add to the stress cycle, and is quite common. Engaging in self-care, exercise, meditation, yoga and mindfulness can help. But if this stress cycle has been going on for more than four to six weeks with increased anxiety, depression, stomach issues, brain fog, increased heart rate and blood pressure, it may indicate the onset of vagus nerve hyperactivity (VNH).
The vagus nerve is part of the autonomic nervous system that regulates breathing, digestion, heartrate and more. It can in turn be broken down into the sympathetic nervous system that activates the “fight, flight, freeze or fawn” reactions and the parasympathetic nervous system that regulates the “rest and digest” responses. If the sympathetic nervous system remains activated for long periods of time without the relief offered by the parasympathetic nervous system; damage can occur to the body.
Because the vagus nerve directly affects our voice, lungs, heart, digestive system, perspiration and emotions, the body can become addicted to these imbalanced hormones and stay stuck in the stress cycle. Self-care activities such as yoga, bathing, reading a book, exercise, meditation and mindfulness can help elevate parasympathetic and decrease sympathetic elevation.
But after persisting for more than two months, there are some natural ways to address VNH, such as dry needling physical therapy to prevent the chemical imbalances from taking place and elevate the parasympathetic nervous system. Various plant allies may also be ingested to support the body during periods of stress. The most important thing is to realize that we are in a stress cycle. Practice activities that bring joy a few times a week or reach out to a practitioner that can help.
Dr. Heather Setzenfand is an herbalist, reiki master, dry needling physical therapist with a dual specialty in head, neck, low back and pelvis, and the owner of A Total Healing Solution, in Valencia. She holds a master’s degree in leadership: training and design, and bachelor’s degree in dental hygiene. For more information, visit ATotalHealingSolution.com. See ads, pages 7, 11 and 17.
Rise of Shampoo, Conditioner and Dish Soap Bars
The use of shampoo, conditioner and dish soap bars is gaining traction among eco-conscious consumers seeking a more sustainable future.
Environmental Impacts
Although the liquid form of these products may be convenient, their environmental impact is significant. Most come in plastic bottles, only 5 to 6 percent of which are recycled. The rest languish in landfills or break down into microplastics that flow into the waterways, harming marine life and ecosystems. The vast majority of these liquid products contain harmful chemicals such as sulfates and parabens that are detrimental to human health and end up in the water supply.
Benefits of Bars
According to beauty bar manufacturer Ethique, one bar can last as long as two to three plastic bottles of the liquid counterpart, saving money and reducing waste. A number of companies produce bars that are free from harmful chemicals and are sold in minimal, compostable packaging. Bars are travel-friendly, with no airline restrictions. They weigh less than a regular-sized bottle of shampoo, and there is no risk of spillage in luggage.
Dish soap bars are highly concentrated, so they last longer. Many are made from natural ingredients that are gentle on the skin and safe for the environment. They eliminate the need for plastic bottles and often come in recyclable or compostable packaging. Use them for washing dishes, cleaning surfaces and handwashing delicate items.
Purchasing Tips
Choose products with natural ingredients and minimal packaging, and brands that prioritize sustainability and transparency, offering detailed information about their practices and ingredients. If a company is vague or evasive, look elsewhere.
Ethique, Lush and EcoRoots, for example, offer high-quality, eco-friendly bars that cater to a variety of needs. Ethique is known for its zero-waste commitment. Lush offers a wide range of handmade bars with unique scents and ingredients. EcoRoots focuses on natural, sustainable products for eco-conscious consumers.
Certifications by USDA Organic, Fair Trade and Leaping Bunny indicate that a product meets specific environmental and ethical standards. A label listing natural ingredients is a good sign, but be wary of vague terms like “green” or “eco-friendly” without specifics to back them up.
Usage Tips
To prolong the life of bars and ensure they remain effective and hygienic, keep them dry between uses and use a soap dish with drainage holes or a reusable tin for storage. It might take a few tries to become accustomed to using solid bars, but they are just as effective as their liquid counterparts. Rub the bar between the hands or directly onto hair or dishes, then rinse thoroughly. High-quality bars can produce an impressive lather.
Healthier Holiday Cookies
Easy Switches That Don’t Compromise on Taste
by Maya Whitman
Whether it’s chunky chocolate chip, classic sugar, jammy rugelach, spicy gingerbread, Russian teacakes or cinnamon-dusted snickerdoodles, the holidays would not be complete without a festive array of cookies. Seasonal favorites usually pack on the sugar, but with a little know-how, whipping up healthier versions can be both easy and fun.
“The most important thing to remember is that the techniques are the same; only the ingredients have changed,” says Christina Pirello, Emmy Award-winning host of the national public television cooking show Christina Cooks! and author of 13 plantbased cookbooks. “Even healthy versions of cookies can feel indulgent while being better for you. Use the best quality ingredients you can, and you’ll never go wrong.”
Sugar Savvy
Most conventional cookie recipes require up to two cups of sugar, not-so-good news for any health-conscious sweet tooth, but alternatives are plentiful. “With the caveat that most sweetener substitutions require some adjustments to make sure the final texture still works, there are some fabulous options that up the nutrients, add more flavor and depth and pack much less of a glycemic punch,” says Katie Wells, founder of Wellness Mama, an online resource for women and moms that want to live a healthier life.
The glycemic index (GI) is a value used to measure how much specific foods increase blood sugar levels on a scale of zero to 100, where sugar is 100. Numerous studies have found that following a low GI diet may reduce blood sugar levels and
improve blood sugar management in people with Type 2 diabetes.
Monk fruit and unprocessed forms of stevia, a plant-based sweetener, are bloodsugar friendly and nutritious when used alone, but are controversial when combined with erythritol, a sugar alcohol that, based on recent studies, is suspected of increasing the risk for blood clotting, stroke and cardiovascular events.
For Pirello, baking without pseudo sweeteners or processed sugar does a body good while imbuing festive favorites with even deeper flavor. “For me the best options for cookies are coconut sugar and beet sugar as both are granular and can be substituted 1-to-1 in recipes. Both are the color of brown sugar so your cookies may take on a darker color, but the flavor will be amazing. I also use brown rice syrup, but often mixed with coconut or beet sugar.” For the best flavor, Pirello praises 100 percent pure monk fruit, as well as her no-calorie favorite, BochaSweet, which is made from kabocha squash and “tastes and behaves like sugar.”
In addition to coconut sugar, Wells also favors maple syrup and honey, which require an increase in dry ingredients to balance the liquid but add amazing flavor and other beneficial properties, such as naturally occurring minerals and antioxidants.
Common dates, larger and plumper Medjool dates and other dried fruits can replace conventional sugar with rich sweetness, especially for no-bake holiday cookies and
bars. Wells likes the versatility of dried fruits when chopped or blended. She recommends soaking them before using in recipes to help improve their texture.
For cookie dough recipes that do not require much liquid, powdered date sugar can be used in place of sugar 1-for-1 while reducing dry ingredients by 25 percent. Mashed bananas can rock an oatmeal cookie recipe, taking it to another level in terms of flavor without any other added sweeteners.
Common Substitutions
• ¾ cup honey or maple syrup for 1 cup of sugar
• 1 cup of blended dates for any amount of sugar in a recipe
• 1 cup of unsweetened applesauce for 1 cup of sugar
• ¾ cup of mashed ripe bananas for 1 cup of sugar
• For vegan cookies that won’t crumble, mix 1 tablespoon of finely ground flax seeds with 3 tablespoons warm water to replace 1 egg.
Gluten-Free Delicious
Gluten-free (GF) baking has come a long way with plenty of GF flour options, but knowing which ones to use can make or
break a holiday baking spree. “It has never been easier to make gluten-free cookies that taste almost identical to their gluten-based inspirations,” says Wells. “There are even organic, measure-for-measure flours that let you bake the original recipes as written.”
Pirello sees more of a learning curve. “It’s such a challenge to make a good gluten-free cookie, but with products like almond flour out there, you can do it,” she says. “Use a gluten-free flour mix—not a cake or cookie mix—and mix it with 75 percent almond flour to create a moist
yummy cookie. They will always be fragile unless you use eggs, but it works for me without them.”
The Secret Ingredients
In the end, baking is all about having fun. “They’re cookies, not world peace, although I think more cookies could bring about world peace,” Pirello quips, suggesting what we all know: love is the secret ingredient in any holiday cookie recipe.
Maya Whitman is a frequent writer for Natural Awakenings.
CHOCOLATE COFFEE COOKIES
YIELD: 16 COOKIES
⅔ cup sprouted whole wheat flour or whole wheat pastry flour
½ tsp baking powder
2 Tbsp arrowroot
Pinch of sea salt
Generous pinch of cinnamon
18 oz dark, non-dairy chocolate, coarsely chopped
4½ oz extra virgin olive oil
2 Tbsp spring or filtered water
3 Tbsp of store-bought egg replacer with 6 Tbsp of water (or mixture of 3 Tbsp finely ground flax seeds with 9 Tbsp warm water) and let sit for one minute to thicken
1 cup coconut sugar
2 Tbsp brewed espresso
5 oz pecans, coarsely chopped
5 oz hazelnuts, coarsely chopped
Preheat oven to 350° F. Line a baking sheet with parchment paper.
Whisk together flour, baking powder, salt and cinnamon. Place 12 ounces of chocolate and oil in a heat-resistant bowl over simmering water. Cook, stirring occasionally until the chocolate has melted and is creamy and smooth. Set aside.
In a stand mixer, whip the egg replacer, sugar and espresso to combine well. Add the melted chocolate mixture and mix well. By hand, fold in the nuts, the remaining 6 ounces of chocolate and the other dry ingredients to form a soft cookie dough.
Use a spoon to drop 16 (or so) ½-ounce mounds onto the baking sheet, leaving at least two inches between cookies, as they will spread. Bake for 15 minutes or until the tops crackle. Allow to cool completely before transferring to a container.
Recipe courtesy of Christina Pirello.
CHEWY CHOCOLATE CHIP ALMOND COOKIES
YIELD: 28 TO 30 COOKIES
5 Tbsp vegan butter substitute
¼ cup Suzanne’s Specialties Maple Rice Nectar
6 Tbsp coconut sugar
1 tsp pure vanilla extract
Pinch of sea salt
Pinch of ground cinnamon
1 cup almond flour
½ cup whole wheat pastry flour or sprouted whole wheat flour
½ cup rolled oats
½ cup walnuts, coarsely chopped
⅔ cup non-dairy, dark chocolate chips
Preheat a conventional oven to 350° F or convection oven to 325° F. Line two baking sheets with parchment paper.
Whip together vegan butter, rice nectar, coconut sugar, vanilla, sea salt and cinnamon until smooth. Mix in almond flour, wheat flour and oats to form a soft, sticky dough. Fold in nuts and chocolate chips until well-incorporated through the dough.
Scoop tablespoons of dough and arrange on the baking sheets, leaving room for them to grow—approximately 18 cookies on a sheet, three across and six down. Do not press the cookies down.
Bake for 13 minutes. Remove the trays from the oven. Using a small spoon or spatula, slightly and gently flatten the cookies.
Recipe courtesy of Christina Pirello.
Natalia Zakharova/CanvaPro
THUMBPRINT COOKIES WITH JAM
YIELD: 36 TO 48 COOKIES
5 Tbsp vegan butter substitute
¼ cup coconut sugar
1 tsp pure vanilla extract
½ cup sprouted whole wheat flour or whole wheat pastry flour
1 cup fine almond flour
2 Tbsp arrowroot
½ tsp baking soda
Pinch of sea salt
Strawberry or other fruit-sweetened preserves
Preheat oven to 350° F. Line two baking sheets with parchment paper.
Place all the ingredients, except the preserves, in a stand mixer and mix until a stiff dough forms.
Form the dough into walnut-size balls and arrange on the baking sheet, allowing about an inch between each cookie for rising. With a wet thumb, make an indentation in each cookie. Using a small spoon, fill the indentation in each cookie with preserves. Bake for 13 to 14 minutes. Remove cookies from the oven and allow to cool completely before transferring to a container.
Recipe courtesy of Christina Pirello.
Meggy Kadam Aryanto from
Click Local
How Online Shopping Boosts Neighborhood Businesses
by Megy Karydes
When Chicago resident Debbie Carlson wants to buy a book, she goes online. Instead of Amazon, she places her orders through Bookshop.org because her local bookstore benefits from the purchase while she enjoys the extra convenience. Carlson is not alone, as consumers increasingly look for ways to bolster their neighborhood economy.
“I want to have a thriving retail and local community, and I want to support businesses here,” she says. “If I can’t get to the physical store, I want to be able to go to their website and see what they have.” Although she lives within walking distance of independent shops, food markets and
hardware stores, as a full-time professional, she appreciates the convenience of online shopping. Once Carlson finds a store she likes, she’ll sign up to receive updates via email. When something catches her eye, she has no problem picking up the phone and speaking with the proprietor to clarify any questions. “I know they’ll get back to me right away and give me the information I want,” she explains.
Building a Retail Community
“We have become friends with so many of our customers,” says Bonnie Schulz, owner of Bonnie’s Chic Boutique, in Grayslake, Illinois, which features apparel, accessories
and home goods, and celebrated 10 years in business this fall. While an active customer base shops in person, she understands that it isn’t easy for everyone to regularly come in to see what’s new. To stay connected with her clientele, she greets them on Facebook Live every Wednesday, walking around the shop and pointing out the latest arrivals.
“Every single time I do a What’s New Wednesday, we have people calling to set aside an outfit or coming in to buy something,” Schulz says, noting that her customers are not always local to the area. Some of her regulars keep tuning in even though they have moved away. It’s easy for them to place an order on the phone or have a neighbor or family member pick it up to ship to them.
Schulz has spent years nurturing her relationship with her customers, and they trust her opinion as they would a friend’s. She has become a trusted personal shopper, and once she gets to know them, she can steer them in the right direction even if they’re not in the store.
High Tech Meets High Touch
Part of the reason online shopping has become so popular is it can be done with a click of a button, and there is hardly anything that cannot be found online. According to a Pew Research Center survey, whether ordering household items or the latest fashions, the internet has reshaped how, when and where we make purchases. Smartphones have made it so convenient that about one in three Americans shop online with their phone at least weekly.
Companies like Locally.com are making it easier for customers to find items close
by, even if they want to shop online. Their omnichannel business strategy provides a seamless shopping experience across all channels, including in-store, mobile and online. If a shopper is looking for a local retailer to buy their next pair of running shoes, for example, they can input their location and the product on Locally’s website or app, which will identify which nearby retailers have that item in stock. The shopper can then choose to order it online or go to the store to make their purchase.
While Facebook, Instagram, YouTube and TikTok dominate online sales, 87 percent of brands report that their email marketing campaigns are just as critical to their business success, according to Litmus, an email marketing platform. It takes time for independent retailers to keep websites updated, and sending emails is time-consuming, but independent retailers understand that shoppers appreciate the convenience of shopping online while supporting the local community. “You have only so much money to spend,” Carlson says. “I want to make sure that I’m spending it in a way that I think my dollar will have an impact, not just financially, but socially, as well.”
Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress.
Soulful Holiday Gifts
Restorative Presents for Loved Ones
by Marlaina Donato
Winter urges us to schedule more downtime, but the festive season can sweep us into a whirlwind of time-sensitive preparations, social gatherings and the nurturing of our loved ones. Between the office party and taking the family feast out of the oven, self-care can easily be forgotten, and we may wind up feeling overwhelmed.
Many of us are stressed out. According to a 2023 survey by the American Association of Retired Persons, 50 percent of caregivers are burdened emotionally from maintaining the role, and four in 10 caregivers rarely, if ever, feel relaxed. A national survey conducted by The Ohio State University Wexner Medical
Center found that 62 percent of parents feel the weight of burnout. Earlier this year, the American Psychological Association revealed in a survey that 57 percent of workers are enduring work-related stress in the form of burnout, anger and emotional exhaustion.
This giving season, remembering family members near and far, as well as service providers, teachers, emergency personnel, nurses and tradespeople, can provide relief (and even a sprinkle of magic) to those that make a meaningful difference in our lives. While sharing holiday joy with others, it is important to also gift ourselves with soothing activities and helpful items to temper holiday stress.
The Gift of Self-Care
“Self-care needs to happen daily—whether meditation, journaling, taking yourself out for a cup of coffee with a book, cooking yourself nourishing food or even dancing to your favorite song in the kitchen,” says Caitlin Ball, a health and lifestyle coach in Zurich, Switzerland. “Sometimes, planning to have no plans is a special treat, especially for those of us that have packed calendars. Even if you’re spending the holidays with family, you don’t have to spend every waking minute together, and everyone will be happier if you are happy.”
Whether we go online to create a curated box of comfort for ourselves or surprise
someone with a gift certificate from their favorite yoga studio or nail salon, acknowledging body, mind and spirit can be the ultimate gesture of generosity. “Gifting self-care to someone else is like saying, ‘I see you fully.’ It acknowledges that a person is more than just their day-to-day roles or responsibilities—they have emotional, physical and mental needs,” says Chrissa J. Santoro, senior director of communications at the Omega Institute for Holistic Studies, in Rhinebeck, New York.
Investing in someone’s peace or transformation outlasts and outshines less thoughtful presents. “Gifting a retreat experience, workshop or wellness service to a loved one is like giving them permission to prioritize themselves—a gift many people hesitate to give themselves, especially after hardship, long work weeks or grief,” Santoro asserts. “These experiences create a space for someone to step away from the stress, noise and demands of daily life, giving them a chance to reset. This kind of thoughtful gift offers not only physical rest, but also emotional renewal, reminding them of their own worth and helping them rebuild strength from the inside out.”
A self-care gift can be as simple as a basket of locally made artisan bread or as life-changing as a personalized therapeutic intervention. “Maybe that holiday gift is a gift certificate to see a coach, a counselor or a therapist,” suggests Paula Forte, an integrative health and wellness coach in Eden Prairie, Minnesota, who specializes in helping caregivers that too often care for others more than themselves.
Forte spent 45 years working as a registered nurse before becoming her husband’s caregiver when he was diagnosed with Alzheimer’s disease. She knows firsthand the downward spiral of self-neglect. Her suggestions for mindful gift-giving include
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a week of meal delivery service, especially if eating healthy has been a challenge; simple pleasures, such as a canister of fragrant tea or a bouquet of flowers; or a ticket to a botanical garden, inviting the recipient to spend healthful time out in nature. Slipping a gift certificate into a holiday card for prepaid healthy lunches, a pickleball membership or the services of a home organizer might usher in a positive new chapter.
The Pampered Path
Since ancient times, people have sought luxurious and therapeutic respite in baths and the use of precious oils and scents. From hot stone massage to aromatherapy spa treatments, today’s bodywork modalities offer something for everyone. Pampering might be seen as a vanity-driven practice, but heading to the nearest spa or salon is a surefire way to boost endorphins that not only improve mood but lower stress hormones such as cortisol, promoting the body’s natural state of homeostasis. A 2020 study published in the journal Scientific Reports found that 10 minutes of massage, as well as simple rest, significantly reduces systemic stress by prompting the nervous system to switch into parasympathetic mode.
Giving someone a pampering experience can be a wonderful way to bring them fully back to all their senses. “A great option is a gift certificate to your favorite spa for a facial or a skincare basket to create that self-care routine at home,” says Diana DePaoli, holistic esthetician, herbalist and owner of Aura+Bloom, in East Stroudsburg, Pennsylvania. “Men need self-care, too. According to my husband, Danny, it is sleep and a good shave, followed up with some extra love for his beard with my chamomile serum.”
DePaoli’s energy facials include tuning-fork sound healing, as well as reiki, an energyhealing modality, combining physical and spiritual restoration in one session. Even à la carte spa treatments like Himalayan-salt massage or foot reflexology does a body and soul good.
Gifting Kindness, Time and Presence
Making someone’s world light up this holiday season doesn’t need to involve expensive presents. Creating a special music playlist, serving breakfast in bed or inviting a neighbor out for coffee are simple, but lovely, gestures that make a person feel special. “I think coupons for experiences you can do together are very meaningful, and you get to spend quality time together. Maybe a coupon for a day hike and picnic, or a movie night with lots of fun snacks,” recommends Ball, adding, “The older people in our lives just want to hear from us or spend time with us. Give them a coupon saying you will call them once a week.”
Forte’s low-cost suggestions include “a book of coupons to run errands they simply don’t have time to complete, like taking their kids to a museum or park, returning the purchase that was the wrong size or detailing their car.” For DePaoli, inexpensive but thoughtful gifts can also fill someone’s belly with love. “You can’t go wrong with making someone a homemade meal or dessert,” she suggests.
Adopting a Self-Care Mindset
Self-care is vital during the holidays and beyond. DePaoli says, “Being able to rest and reboot is very important to being able to have the energy and mindset to move forward in anything.” And according to Forte, “Self-care isn’t selfish. It is self-preservation.”
Marlaina Donato is an author, painter and recording artist. Connect at BluefireStudio.art.
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From Melancholy to Sweet Remembrance
by Marlaina Donato
“No loss is felt more keenly than the loss of what might have been. No nostalgia hurts as much as nostalgia for things that never existed,” says Rabih Alameddine in one of his poignant novels, and his words strike a chord, especially during the holidays. As another year takes a bow at the stroke of midnight, it is easy for many of us to succumb to grief for what we have never tasted. Those of us that lost what is cherished can feel homesick for times that might never come again.
Much of our society—as well as our inner emotional landscape—is molded by
unrealistic family ideals. The holidays can serve up dark times and memories for those that have struggled through a dysfunctional dynamic, and can trigger trauma. Isolating ourselves and turning down invitations might seem like the only way of coping, but there is a fine line between being a prisoner of the past and living joyously in the present.
The willingness to create fresh memories or start new traditions with loved ones can be a soul-soothing balm. For those traversing a solitary path, novel activities and social gatherings can provide something to look forward to during the festive season.
Feeding pigeons in the park, gifting a delicious dessert to a mail carrier, attending a religious service or having a winter picnic can help us find a sweet spot that tempers the holiday blues.
Although the world is decked with festive reminders, some people mourn a rapidly changing society, but we can maintain surer footing when we remind ourselves to tap into beauty within reach, change monotonous customs and move forward while looking back with nostalgia.
Marlaina Donato is an author, painter and composer. Connect at BluefireStudio.art.
Nikada
Practicing Sensory Skills at Home
How To Help Kids Explore the Senses
by Christina Connors
From birth, children are naturally curious, letting their senses lead the way as they discover the world around them. Through sight, hearing, smell, taste and touch, they learn to navigate their environment and recognize their place in it. Although the five senses are innate skills, kids need to practice, understand and integrate these sensations as they mature, so that they can anticipate the dangers, enjoy the thrills, develop their thinking and cope with new emotions.
Sensory skill-building teaches children how to explore their surroundings with confidence. Exercises and games that develop the senses can make the learning experience fun for kids, while also allowing parents and instructors to guide the process and marvel at their children’s discoveries.
Sight
Eye Spy: This game involves one player that chooses a secret object and provides a clue so that the other players can guess what it is. The clue is introduced with the phrase, “I spy with my little eye.” Players take turns guessing until the object is identified. Through laughs and giggles, participating children are invited to notice individual items around the room or at the park, sparking curiosity and developing cognitive skills.
Color of the Week: Each week, the family agrees to look for items that are a certain color. The game may inspire discussions about the different shades and tones of the chosen color, as well as how this hue makes them feel. It supports communication skills at home, which helps kids feel safe, seen and valued.
Smell
Scent Search: Using a diffuser with children is a great way to help them distinguish unique scents such as sweet, floral or spicy. The conversation can then expand to explore how different aromas make them feel, and to help children identify their likes and dislikes.
Grow a Garden: A family garden filled with flowers and herbs provides unique sensory experiences for children, including new scents, sights and textures. For those living in cities, potted flowers and herbs around the home will have a similar effect.
Taste
Fabulous Fruit: Encourage children to try different fruits. From tangy grapefruit to sweet-smelling strawberries or mushy bananas—there are so many flavors, aromas and textures to explore as kids learn to appreciate the present moment. This can also become a wonderful opportunity to talk about how a fruit develops from a tiny seed.
Dinnertime Delights: Have a pizza or pasta buffet where everyone gets to choose their topping. This encourages children to try new ingredients and talk about the different flavors they encounter.
Hearing
Walk and Listen: While strolling in nature or in town, stop every five minutes and ask everyone to listen quietly to the different sounds. After 30 seconds, start walking
again and take turns describing in detail what each person heard and guessing what could have made the sound. Walking, especially in nature, soothes the nervous system and fosters deep family connections.
Bedtime Singalong: “I always tell my parents to sing to their kids at bedtime,” says Crae Akerson, a Connecticut-based occupational therapist specializing in sensory strategies. “It is one of the most powerful ways to use sound for deep connection and feelings of safety.”
Touch
Sensory Bins: “Fill different bins with kidney beans, split peas or rice. Hide little objects or toys in them and have your kids reach in the bins to find them,” recommends Akerson. Without removing the item from the bin, ask the child to describe the object with as many details as possible.
Testing Textiles: At bedtime, bring patches of different fabrics like cotton, wool, flannel, sheep skin, burlap or silk, and entice a child to touch and describe the feel of each textile. In addition to learning about the sense of touch, they may also pick up a few vocabulary words.
Interoception
According to Brad Chapin, a child psychologist, author and director of clinical services at Stormont-Vail Health, in Topeka, Kansas, there is a sixth sense. “Interoception is the ability to sense and interpret internal signals from the body such as heart rate, hunger and internal warning signs when feeling dysregulated,” he explains. “This is important, especially now, because there is so much noise and overstimulation in our world. It can be easy to lose our ability to tap into the internal world of ourselves, which is necessary in helping us regulate our emotions throughout the day.”
Labeling Body Cues: To help children make the connection between their bodies and their emotions, it is helpful for adults to model the relationship. For example, Chapin suggests saying to a child, “My face feels warm when the sun shines on it,” or “I can tell I am feeling nervous because I feel my heart beating faster, and I feel cold.” Encourage children to share their emotions and how their body feels at that time.
Exploring Facial Expressions: “While watching TV, ask your kids, ‘What do you think that character is feeling like right now? Sad? Happy?’” Chapin recommends. By learning how to see the emotional world inside others, kids begin to develop empathy.
Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinasCottage444.com.
Caring for Anxious Pets While We’re Away
How To Choose the Right Kennel or Pet Sitter
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
All pets, including cats and dogs, can feel distress when their routine or environment changes. Long-term stress can weaken their immune system, leading to behavioral problems or illness. It is essential to find ways to reduce anxiety when leaving a pet with a kennel or sitter.
Stress During Owner Absence
A report by the animal health company Zoetis, the Federation of European Companion Animal Veterinary Associations and the Human Animal Bond Research
Institute shows that the bond between pets and their owners provides both physical and mental benefits. When this bond is interrupted, even temporarily, pets may become anxious. Staying in a kennel or with an unfamiliar pet sitter can cause feelings of insecurity and stress, which can negatively impact their mental health.
Their anxiety may manifest through destructive behaviors, excessive barking or meowing, or aggression. Changes in appetite, pacing and excessive grooming are
also common indicators of tension. Pets that are particularly attached to their owners may experience heightened levels of the stress hormone cortisol in their absence, making them more susceptible to anxiety in new environments.
Repeated exposure to stressful separations can result in chronic anxiety, which may damage the bond between pets and their owners, creating lasting behavioral issues that make it difficult for pets to reconnect when their owners return.
Priorities for Anxious Pets
Beth Hrnciar, a holistic pet health coach and trainer in Connecticut, emphasizes the importance of considering a pet’s anxiety level when setting care priorities. For pets with mild anxiety, she recommends ensuring the pet sitter is able to provide over-the-counter anxiety relief supplements. “It is also crucial that the kennel or sitter knows how to use calming products, such as a Thundershirt or a calming collar,” Hrnciar advises. For more severe anxiety, she recommends trial runs to help the pet acclimate and become familiar with the staff.
Hrnciar also recommends choosing facilities that offer a safe space for pets that are anxious about fireworks or storms, opting for kennels or sitters with secure enclosures and amenities like white noise machines or calming soundtracks.
Experience, Cleanliness and Routine
“Anxious pets need experienced caregivers,” Hrnciar asserts. “While some anxiety is normal and may decrease as a pet adjusts to a new environment or routine, it is crucial to have someone who can provide a quiet space for them to relax.” Someone without the right experience may not fully understand how frightened an animal is and how they might injure themselves while trying to escape from a stressful situation.
Cleanliness is critical, Hrnciar notes, particularly for pets that self-soothe by chewing. A clean environment prevents infections from unsanitary conditions.
“Dogs thrive on structure,” she says. “Regular feeding and walking schedules help reduce stress in nervous dogs.” Caregivers should maintain the routine established during trial visits, allowing pets to feel more secure by knowing what to expect.
“Cats are creatures of habit,” Hrnciar explains. It is important to keep anxious cats in familiar environments—maintaining their regular
routine is key. Pet sitters should avoid introducing new scents or sounds, and, if possible, visit beforehand to build trust with the pet.
Questions for Potential Pet Sitters
“Knowing who will be handling your pet and their qualifications is essential for ensuring the pet’s safety and comfort,” says Hrnciar. To find the right sitter for an anxious pet, ask about their experience with similar animals. For pets that are wary of strangers, it is important to ensure the sitter understands how to give them space to adjust. Ask kennels about group play, temperament testing, dietary accommodations and emergency protocols.
Holistic Strategies
“Socialization should be tailored to each pet. Introduce anxious animals to new settings at their own pace,” Hrnciar advises. For pets that are accustomed to being around other animals, group play can offer comfort and help ease their nerves.
Hrnciar highlights the benefits of calming scents, such as essential oils and pheromone sprays, for reducing stress. Pairing these with calming music or therapeutic tools like pulsed electromagnetic field pads or light therapy can create a soothing environment for anxious pets.
For severe anxiety, Hrnciar recommends natural remedies over pharmaceuticals. “Properly sourced CBD [cannabidiol], calming mushrooms and essential oils can offer significant relief with minimal side effects,” she advises. She also encourages exploring zoopharmacognosy—a method where animals self-select herbs, flowers and other natural remedies to restore balance to their systems. This approach allows pets to tap into their natural instincts, potentially finding relief in a more intuitive way.
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.
Sunday, December 1
Pittsburgh Holiday Market – various hours through 24 December. Hosted by Awesome Events Pittsburgh. Inspired by German Christkindlmarkts, this European tradition comes to Pittsburgh with international flair and local charm at Market Square downtown. One-of-a-kind gifts, vendors, food, and drink in the Alpine-style wooden chalets. Market Square, at the intersection of Forbes Ave and Market St. Info DowntownPittsburghHolidays.com/Holiday-Market.
Dazzling Nights at Pittsburgh Botanic Garden – various dates and times through 31 December. A million lights transform the landscape into a winter wonderland, glowing forests, decorated trees, dancing fireflies, and a 70 foot tunnel of light along with nightly snowfall, interactive walkways and a 30 foot holiday tree. Tickets $19-$26.50 at FeverUp.com. Pittsburgh Botanic Garden, 799 Pinkerton Run Rd, Oakdale. 412-444-4464.
Monday, December 2
Creative Citizen Studios Art Workshop –10:30-Noon. Free event hosted by Carnegie Library of Pittsburgh. Interactive arts program designed for adults with intellectual & developmental disabilities. (Caregivers welcome). Participants explore artistic talent through art history and various art techniques with an instructor from Creative Citizen Studios. Registration required. RSVP at CarnegieLibrary.org/ event/Creative-Citizen-Studios-Art-Workshop-47. Info at 412-376-7087.
Wednesday, December 4
Paint and Dip – 6-7:30pm. Hosted by Uniontown Art Club. Age 15+. A fun and creative Christmas fundraiser. Paint and dip without the sip – BYO snacks and non-alcoholic drinks, relax, have fun, create something special. No experience necessary. All material supplied. $35/person. Tickets and info at UniontownArtClub.org. Uniontown Art Club, 86 W Main St, Uniontown, PA.
Thursday, December 5
Creative Citizen Studios Art Workshop – 10:30-Noon. Free event hosted by Carnegie Library of Lawrenceville. Interactive arts program designed for adults with intellectual & developmental disabilities. (Caregivers welcome). Participants explore artistic talent through art history and various art techniques with an instructor from Creative Citizen Studios. Registration required. RSVP at CarnegieLibrary.org/event/Creative-Citizen-Studios-Art-Workshop-47. Info at 412-376-7087. Allegheny Land Trust & Outdoor Afro: Birding Hike – 4-5:30pm. Join Allegheny Land Trust and Outdoor Afro for a birding hike around the trails of Churchill Valley Greenway. Binoculars and birding guides available, but please bring yours. Rain or Shine. Free event. Registration required at AlleghenyLandTrust.NetworkForGood.com/ Events/75425-Birding-Hike-with-OutdoorAfro. Info at AlleghenyLandTrust.org.
Krampuslauf Pittsburgh – 6-9pm. Hosted by Die Heiterkeit Krampus Haus, and Steel City Krampus, and the Pittsburgh Downtown Partnership invite all Krapus’ and associated holiday kin to meet at Market Square at 6pm to march around the square. All Yule traditions welcome! Arrive in costume, bring noise makers, drums, and lanterns to celebrate the evening. Free event. Market Square, 431 Market St.
Friday, December 6
First Friday for the Arts – 6-9pm. Hosted by Downtown Morgantown and the Arts Council of Greater Morgantown. An exhibition-based indoor event featuring local artists across numerous galleries. Refreshments, music, demonstrations and activities. Free event. Info at Main Street Morgantown, 304-292-0168.
Saturday, December 7
Project WET: Ocean Exploration – 9:30am3:30pm. Hosted by Allegheny Land Trust. A workshop presented in partnership with the Pittsburgh Zoo and Aquarium on the importance of our oceans. Highly participatory and hands on, including Zoo exploration and guided activities. Ticket includes admission to Zoo, Project WET curriculum guide, 5 ACT 48 hours, lunch, and behind the scenes tours and animal encounters. Tickets $40 at AlleghenyLandTrust.NetworkForGood.com/ events/75591-project-wet-ocean-exploration. How to Use an Electric Pressure Canner – Noon-2pm. Online event hosted by Grow Pittsburgh. Why choose pressure canning over water bath canning? What are the things that should be pressure canned? Learn the process, the reasons, and leave with winter recipes. Tickets $10 at Eventbrite.com/e/How-To-UseAn-Electric-Pressure-Canner-Winter-PressureCanning-Recipes-Tickets-1050650934227. Info at GrowPittsburgh.org.
CoryBright Ornament Trail – 4-8pm. Hosted by Coraopolis Community Development. Explore the charming downtown and collect custom ornaments from local shops in the festival atmosphere. Vote for your favorite holiday window display and celebrate the holiday spirit! Coraopolis business District, 721 Vine St, Coraopolis. Info 412-329-7660.
Monday, December 9
Creative Citizen Studios Art Workshop – 10:30-Noon. Free event hosted by Carn-
egie Library of Pittsburgh. Interactive arts program for adults with intellectual & developmental disabilities. (Caregivers welcome). Participants explore artistic talent through art history and various art techniques with an instructor from Creative Citizen Studios. Registration required. RSVP at CarnegieLibrary.org/ event/Creative-Citizen-Studios-Art-Workshop-53/#RSVP-Now. Info at 412-376-7087.
Wednesday, December 11
Webinar: Animal Stars of our Favorite Seasonal Songs – 5-5:45pm. Hosted by Allegheny Land Trust. Ever wondered what a turtledove is, or what the difference between a reindeer and a white-tailed deer is? Also, why did the partridge choose a pear tree over other fruit trees? Use the link to join this free webinar: US02Web.zoom.us/j/86489262846. Info AlleghenyLandTrust.org.
Holiday Cocktail Classes – 5-7pm. 21+. Hosted by Pittsburgh Downtown Partnership. Learn to make delicious holiday cocktails from our expert mixologist at Fairmount Pittysburgh, 510 Market St. Tickets $65.87 at Eventbrite.com/e/Holiday-Cocktail-Classes-Tickets-1041286224127. Info 800-441-1414. Fermented Veggies – 5:30-7pm. Hosted by Grow Pittsburgh. Learn how to ferment autumn’s vegetables with Trevor Ring, founder of Community Cultures. Learn to use microbes to harness flavor in sauerkraut and brined vegetables. Take home two jars to ferment at home. Tickets $25 at Eventbrite.com/e/fermented-veggies-tickets-1063508836559. Garden Dreams Urban Farm & Nursery. 806 Holland Ave. Info GrowPittsburgh.org.
Thursday, December 12
Medicinal Syrups – 5:30-7pm. Hosted by Grow Pittsburgh. Learn the basics of herbal syrup making with Herbalist Therese Robbins of Heart Beet Herbals. Tickets $25 at Eventbrite.com/e/medicinal-syrups-tickets-1050663271127. Garden Dreams Urban Farm & Nursery. 806 Holland Ave. Info GrowPittsburgh.org.
Saturday, December 14
Genealogy Workshop – 1-3pm. Free event hosted by Finding Deep Roots and Carnegie Library of Pittsburgh. Equips participants with skills, resources and knowledge to explore family history, create pedigree charts and connect with their roots. Carnegie Library of Pittsburgh, 612 Smithfield St. Info at CarnegieLibrary.org.
Christmas Night Market – 4-7pm. Hosted by Uniontown Art Club. Join us for our Christmas Night Market at the gallery for Christmas shopping and more. 86 West Main St, Uniontown, PA. Info at 724-562-9517.
Monday, December 16
Creative Citizen Studios Art Workshop –10:30-Noon. Free event hosted by Carnegie Library of Brookline. Interactive arts program for adults with intellectual & develop-
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mental disabilities. (Caregivers welcome). Participants explore artistic talent through art history and various art techniques with an instructor from Creative Citizen Studios. Registration required. RSVP at CarnegieLibrary.org/event/Creative-Citizen-StudiosArt-Workshop-14/#RSVP-Now. Info at 412376-7087.
Friday, December 20
In Bed By Ten Holidays – 6-9pm. Hosted by In Bed by Ten Dance Party. Jingle those bells! Join In Bed by Ten at Spirit with DJ MB. Your $10 cash only admission at the door goes directly to Grow Pittsburgh, a local non-profit that teaches people how to grow food and promotes the benefits that gardens bring to our neighborhoods. Spirit, 242 51st St. Info at InBedByTenPGH.com.
Saturday, December 21
Science Stroll: Winter Solstice Celebration – 8-9:30am. Hosted by Allegheny Land Trust. Celebrate the first day of winter and learn the difference between astrological and meteorological winter, as well as how the solstice is celebrated around the world. Rain or shine. No walk-ins. Wingfield Pines Conservation area, 1560 Mayview Rd. Registration and info at AlleghenyLandTrust.org.
Tuesday, December 31
First Night Pittsburgh 2024 – 6pm-1am. Hosted by Pittsburgh Cultural Trust. Ring in the New Year in the 14-block radius of the city’s Cultural District as it transforms into an incredible kid-friendly celebration during Highmark First Night Pittsburgh. Begin with Dollar Bank Children’s Fireworks at 6pm, then enjoy activities including arts, puppets, face painting, LEGO firework building, and more. There is stilt-walking, juggling, Holiday Block Party fun in the Family zone, and live music and performances around the district at various times and locations. All of this culminates in the raising of the Future of Pittsburgh Ball. Events are free, with a VIP Experience available for purchase. Visit TrustArts. org/FirstNightPGH for details.
Ongoing Events
Sunday
Pittsburgh Reptile Show & Sale – 9am3pm. First Sunday every month. Hosted by Heather’s Feathers. 200+ vendors, 1000’s of exotic pets. Fun for the whole family. Tickets $6/at the door, or with fees at Reptiroots. TicketSpice.com/Pittsburgh-Reptile-ShowSale. Kids under 4 free. Pittsburgh Mills Mall, 590 Pittsburgh Mills Circle, Tarentum. Info PghReptileShow.com.
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. Building people-centered political power. 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
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. Inner Rituals | The Power of Your Voice –7:30-9pm through 18 Dec. Learn to use Nada Yoga practice to access your inner soul scape. $35 at RootedInSound.com/Event-Calendar. Rooted in Sound, 209 Commercial Ave, Aspinwall. 412-609-8999.
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 through-
out 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.
Drawing Lessons for Kids – 6-7pm. Hosted by Mon Vally Academy for the Arts. Group lessons for grades K-5. All materials provided. $15. Register by calling 724-565-1687. Mon Valley Academy for the Arts, 119 Brownsville Ave, Brownsville.
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
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.
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.
Services
READING POETRY RELAXES – Inquire at: wewuvpoetry@hotmail.com or P.O. Box 4725, Pittsburgh, PA 15206-0725.
Connecting you to the leaders in natural health care and green living in our Pittsburgh community. To find out how you can be included in the Community Resource Guide, email Publisher@naturalawakeningsswpa.com to request our media kit.
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 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.
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 8.
145 Rt 228 W., Valenica, PA 16059 412-282-3826 • ATotalHealingSolution.com
Want relief? Dry needling physical therapy with a focus on pain relief and herbal support. Specializing in head, neck, low back, hip, pelvic conditions, scars, athletic injuries, facial muscular balancing and neuromuscular conditions. I believe that with the right support you can awaken the healing power within to be the best, pain-free version of yourself. See ads, pages 7, 11 and 17.
Herbs
OLD THYME HERB SHOP, LLC
Lisa Cunningham Old-Fashioned Family Herbalist 308 Liberty St, Perryopolis, PA 724-736-2400
Nothing fancy here; just hundreds of organic bulk medicinal herbs at your beck and call. Heal yourself ~ help others. In service and gratitude always. No Facebook, no website, no social media. Not enough thyme! Just you and I and your blessed healing herbs.
Holistic Dentistry
NUTRADENTIST
Dr. Mark Buzzatto
2555 Washington Rd, Ste 620 Upper St. Clair, PA 15241 412-831-9700 • nutradentist.com
Dr. Mark Buzzatto is a biological dentist who takes a holistic approach to your health. The use of whole food nutrition, biocompatible materials, essential oils, chromotherapy, sound, and spa services create a warm and relaxing environment, and comprehensive care for your family.
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.
Integrative Medicine
GEROLD MEDICAL WELLNESS
Mark H. Gerold, MD 6402 State Rte 30, Jeannette, PA 15644 724-523-5505 • 1-800-834-4325 MedicalWellnessAssociates.com
Dr. Gerold, double board certified in Family Medicine with certifications in Integrative Medicine and certified in Integrative Oncology, helps patients from a holistic approach of treating the body as a whole, by offering IV nutritional therapy, Regenerative Injection therapy, acupuncture, bio-identical hormone therapy and allergy and environmental medicine. See ad, back cover.
Our massage therapy services focus on people living with a cancer diagnosis past or present, those with chronic illness such as fibromyalgia, anxiety, TMJ/TMD, chronic pain, or migraines, as well as caregivers. We offer oncology massage, therapeutic massage, reiki, scar tissue massage, lymphatic drainage, and spontaneous muscle release technique in our approach to helping you find better health and relaxation. See ad, page 15.
Whatever you think people are withholding from you—praise, appreciation, assistance, loving care, and so on—give it to them.
—Eckhart Tolle
Medical Acupuncture
GEROLD MEDICAL WELLNESS
GEROLD MEDICAL WELLNESS
Mark H. Gerold, MD
6402 State Rte 30, Jeannette, PA 15644 724-523-5505 • 1-800-834-4325 MedicalWellnessAssociates.com
Dr. Gerold, double board certified in Family Medicine with certifications in Integrative Medicine and certified in Integrative Oncology, helps patients from a holistic approach of treating the body as a whole, by offering IV nutritional therapy, Regenerative Injection therapy, acupuncture, bio-identical hormone therapy and allergy and environmental medicine. See ad, back cover.
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!
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.
145 Rt 228 W., Valenica, PA 16059 412-282-3826 • ATotalHealingSolution.com
Want relief? Dry needling physical therapy with a focus on pain relief and herbal support. Specializing in head, neck, low back, hip, pelvic conditions, scars, athletic injuries, facial muscular balancing and neuromuscular conditions. I believe that with the right support you can awaken the healing power within to be the best, pain-free version of yourself. See ads, pages 7, 11 and 17.
Reflexology
HOLISTIC REFLEXOLOGY
CERTIFICATION PITTSBURGH
The Brauer Institute for Holistic Medicine Dorit Brauer, Founder and Owner Carnegie, PA • 412-925-0812
Spiritual
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.
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 15.
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.
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 17.
