Natural Awakenings Greater Pittsburgh Edition January 2020 by naturalawakeningsswpa

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

The Art of Aging Well

GREEN THERAPY Ecopsychology and

Gut Check Feeding the

Stress-Free

Strategies That Work

Immune System

the Nature Cure

Workouts Why Less is

Sometimes More

January 2020 | Pittsburgh, PA Edition | naturalawakeningsswpa.com January 2020

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 10 BILL MOYERS

On Covering Climate Now

12 GUT CHECK

Feeding the Immune System

14 GREEN THERAPY

Ecopsychology and the Nature Cure

16 LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth

20 WHEN WORKOUTS DONâ&#x20AC;&#x2122;T WORK Why Less Is Sometimes More

22 RAISING

ENVIRONMENTALISTS

Teachers Prep Kids for the Future

24 WHEN OLDER PETS GET QUIRKY Dealing With Cognitive Dysfunction Syndrome

ADVERTISING & SUBMISSIONS

25 TIDYING UP

HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 724-271-8877 or email Publisher@NaturalAwakeningsSWPA.com . Deadline for ads: the 10th of the month.

THAT BUCKET LIST

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NaturalAwakeningsSWPA.com. Deadline: 10th of the month.

DEPARTMENTS 6 news briefs 7 event spotlight 8 health briefs 9 global briefs 10 wise words 11 business

CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NaturalAwakenings SWPA.com or visit NaturalAwakeningsSWPA.com . Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your product or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

Deciding What We Really Want

spotlight 12 conscious eating 14 green living

20 22 24 25 26 29 31

fit body healthy kids natural pet inspiration calendar resource guide classifieds January 2020

HEALTHY LIVING HEALTHY PLANET

PITTSBURGH, PA EDITION Publisher Michelle Dalnoky Editor Martin Miron Calendar Editor Sara Peterson Ad Designer Zina Cochran Design & Production C. Michele Rose Sales & Marketing Michelle Dalnoky Lisa Doyle

letter from publisher

Touch the Earth I know this might sound hokey to some, but when was the last time you touched the Earth? As winter settles in for the long run, being outside is not so easy, but even now we can still engage with nature. I love our article this month on Green Therapy or EcoPsychology; it’s all about the benefit of being connected to nature. There is a ton of evidence out

there that this is good for the soul and I really believe that, and it’s good for the body, too.

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When the weather is warm, I make sure that I go outside in my bare feet and let my body

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touch the Earth and even though I’m in my mid 50’s; I still love to lay down and watch the clouds roll by. It’s magical! That’s why kids do it. I have some land that I walk and explore and plant a big garden, but I have lived in places where I had very little land and I still filled it with an amazing amount of plants. Touching the dirt, microbes in the soil, plants and trees are so good for us in every way. In the winter, I make sure to take my vitamin D, bundle up and take a walk outside every day. I usually do some stretches and really deep breaths while I’m out there. If it’s super cold, it

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might only be for a few minutes, but I do this most days. I also grow a little garden with plants like pea shoots and moringa for fresh food supplementation and to have green stuff inside. There is something wonderful about growing microgreens that you can clip and eat, just like there is something extra about picking something from your garden and eating it. It’s just special, and I think a really strong form of self-care. There is a ton of information out there about the health benefits of nature, gardening and even earthing or grounding to be in balance and address inflammation and disease (see Groundology.co.uk/videos?show=science-of-grounding). When I worked on a computer all day, I had an earthing mat under my desk that I kept my bare feet on. Now I move it around and use it in different places. We are beings of this planet, and the fact that most humans never, ever touch the Earth is actually profoundly sad. Anyone who gives this a thought would feel in their gut that it’s not a good thing to be disconnected from our beautiful planet. When I spend time in nature, I feel more clear-minded, calm, renewed and just generally more healthy. We can all reconnect. We need to.

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Michelle Dalnoky, Publisher

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January 2020

news briefs

Accelerate Happiness with Point A Coaching and Consulting

ieran M. Diorio, owner of Point A Coaching and Consulting, says, “I help high-performers accelerate their happiness without sacrificing their business success. In fact, as my clients fully engage in their true priorities, their business success tends to increase, as well.” The CORE Energy Coaching Process Kieran M. Diorio provides the foundation for awareness needed to co-create powerful outcomes, traveling well beyond the concept of work/life balance. “Every client enjoys a concierge experience as we craft and execute a custom plan for their satisfaction and success,” says Diorio. Benefits include increased engagement in priorities, reduced distraction with better results, increase clarity and momentum, reduced obstacles, higher productivity and more freedom to focus on priorities, stronger connections in key relationships and with themselves and gains in income. Diorio is a 25-year veteran of the corporate world in sales, consulting, and leadership roles. He founded Point A Coaching and Consulting in 2018. Location: 226 Donohoe Rd., Greensburg, PA. For appointments, call 724-331-9263 or visit PointACoachingAndConsulting.com. See ad page 18.

Awaken to Self-Mastery This Year

he Center for Spiritual Living Greater Pittsburgh is offering a class, Self-Mastery: The Emergence of the True Self, from 6:45 to 9 p.m., January 15, and continuing for seven more Wednesdays about evolving and emerging into the fullness of our true self. This experiential journey features deep discussion, powerful practices, fun exercises and real results. Spiritual Director Michael Mangus, a spiritual counselor, will guide participants in revealing and healing the ideas that separate us from our divine nature so we can live in greater freedom anchored in wholeness and grace. The cost is $22 each or $145 if paid by the second class. Location: 101 W. Main St., Ste. 103, Carnegie. For more information, call 412-294-8275 or email CSLGreaterPitt@gmail.com. See listing in the Community Calendar.

Expert Help Interpreting Blood Tests

ntegrative health practitioner Dr. Dan Wagner, in private practice in the North Hills, says, “At some point in life, you will probably either want or need to get a blood test. However, unless you ask your healthcare professional, you may not know what the results really mean for your health. Generally, most medical professionals don’t bother explaining any readings to the patient that may be awry. Taking the time to unravel the mystery of Dr. Dan Wagner blood panel results is well worth the effort, since it can reveal a great deal about your overall health status.” Statistics show that physicians in America spend an average of nine minutes with each patient, not nearly enough time to understand the complexity of blood work and definitely not enough time to ask questions. Wagner’s first nationally released book Interpreting Your Blood Work: How to Read it and Natural Ways to Improve Your Results fills in the gaps to fully take charge of our health by taking a more holistic approach to improving results with natural medicines, nutrition, homeopathy, herbals, essential oils and more.

For more information, call 412-486-6263 or email AskDrDanWagner @gmail.com. See ad in the Community Resource Guide.

News to share? Email details to: Publisher@NaturalAwakeningsSWPA.com Submittal deadline is the 10th of the month.

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event spotlight

2020 Yoga Pittsburgh Expo

photo credit: WeddingsByRyanAndKate.com

he 2020 Pittsburgh Yoga Expo, a day of inspiration and rejuvenation, will be held 10 a.m. to 4 p.m., January 26, at the Pittsburgh Opera. I Am Yoga is the presenting sponsor, the city of Pittsburgh is a supporting sponsor and Natural Awakenings magazine is the media sponsor. There will be raﬄes and special offers from participating yoga studios. Amie Henry, owner/instructor at I Am Yoga Pittsburgh, says, “I took over ownership of the studio in April of 2018, and after attending the Yoga Expo, knew it was something I wanted to keep going—a day dedicated to bringing together the Pittsburgh yoga and wellness community to share workshops, demonstrations and information about the healing arts. All are welcome to join; there’s something for everyone” Her team is comprised of yoga instructors and work-study volunteers. Henry says, “We also consider all of our vendors sponsors because their contributions are what make the Expo so fun and diverse.” She shares, “Much like the studio, I want the Expo to be an open, welcoming and safe place for anyone to come and explore! I want to expose people to new and different styles of yoga and studios, as well as other wellness businesses in the community. Henry is a member of Uncover Squirrel Hill, a neighborhood business community organization. “They work to organize the merchants in the business district to maintain a visible role in the community and ensure development and continued improvements in the business district,” she explains. “The studio also participates in various yoga workshops and events throughout the city and, we make donations of monetary or gift packages to support charitable organizations.” Admission is $20 to $30. Location: 2425 Liberty Ave., Pittsburgh. For tickets, visit Tinyurl.com/PittsburghYogaExpoTickets. For more information, visit IAmYogaPgh.com/pittsburg-yoga-expo. I Am Yoga is located at 1701 Murray Ave., Fl. 2, in Pittsburgh. For more information, email IAmYogaPgh.com@gmail.com or visit IAmYogaPgh.com. See ad, page 5.

Wrinkles will only go where the smiles have been. ~Jimmy Buffett January 2020

health briefs

Aging Gracefully with Ayurveda Ayurveda is an ancient system of health that keeps us feeling young by creating harmony between our internal states and our environment. As we age, our skin and joints become dry, which can lead to inflammation. Hydration is crucial; inside and out. A simple oil massage keeps skin healthy and promotes a feeling of calmness. Healthy fats help to lubricate the body. Ghee, or clarified butter, tastes good and penetrates deeply into tissues. Morning is a natural time for cleansing the body. Take a few minutes each morning to focus on the breath and find a positive outlook. Using a tongue scraper, using a neti pot and drinking warm lemon water work help start the day feeling great. Evening routines are also important. Avoid eating a couple of hours before sleep to give the body time to digest. Many people also rush through their day and fall into bed exhausted. The body and mind need time to wind down. Power down phones and avoid stimulating TV shows, conversations or events right before bed. Going to bed at the same time also helps the body prepare for sleep. Incorporating these ideas will help achieve a state of balance.

Kate Mackin, E-RYT 500, is a certified Ayurvedic health counselor and director of the Himalayan Institute of Pittsburgh, located at 300 Beverly Rd., Pittsburgh. For more information or call 412-344-7434 visit hipyoga.org. See ad in the Community Resource Guide.

Simple Ways to Support a Healthy Immune System After all the holiday cookies, cold weather, more time indoors and lack of sun, the chances of getting sick can often increase, as well as our cravings for foods that may not be so good for us. Here are some simple ways to maintain a healthy immune system through the colder months. Proper nutrition is one of the most fundamental components to support a healthy immune system. Foods to strengthen the immune system include ginger, honey, turmeric, lemon, berries, apples, carrots, sweet potatoes, red peppers, thyme, oregano, broccoli, cinnamon, cucumber elderberry, oranges, kale, garlic, clove, mushrooms, spinach and goji berries. Stress has been known to bring down the immune system and bring up inflammation, so stress management is important. Simple ways to manage stress include expressing gratitude, exercise, meditation and regular constitutional hydrotherapy sessions. The immune system comes mostly from the gut. A few ways to support the gut is eating lots of fiber, fermented foods, drinking bone broth or taking a good probiotic. Lifestyle habits are extremely important, as they can either support or bring down the immune system. Some lifestyle modifications to support a healthy immune system include drinking lots of water, proper sleep, washing hands frequently and avoiding sugar and processed foods. Medical and professional-grade supplements such as vitamins and minerals can be an easy, effective way to help boost the immune system. They include vitamins A, C, D, zinc and omega -3.

Gi Ming Chan is a board-certified naturopathic doctor practicing at Appalachia Chiropractic & Wellness, located in Cranberry Township, PA. For more information, call 724-553-5312 or visit AppalachiaChiropractic.com. See ad, page 15.

Gut health is the key to overall health. ~Kris Carr 8

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global briefs

Time’s Up

Renewable Energy Should Speed Progress

The International Energy Agency predicts that renewable energy will surpass coal as the world’s leading source of electricity by 2030. Its 810page annual World Energy Outlook also notes that even though offshore wind farms, solar installations and battery-powered cars keep getting cheaper, they aren’t progressing fast enough to slash global greenhouse gas emissions and bring global warming under control because the world’s appetite for energy keeps surging. Bright spots include large, offshore European turbines that can harvest the stronger and steadier winds over the ocean; electric car factories in China; and new building codes and fuel economy standards. Africa currently poses about 40 percent of the world’s potential for solar energy, but has less than 1 percent of the world’s solar panels.

Beach Junk

Microplastics Found in Brand-New Sand

A Hawaiian beach that was formed by lava from the erupting Kilauea volcano in 2018 is already littered with invisible pieces of tiny plastic. The black sand beach named Pohoiki, which stretches for 1,000 feet on Hawaii’s Big Island, was created from shards of hot lava coming in contact with seawater, and looks pristine. Nic Vanderzyl, a University of Hawaii at Hilo student, saw the new beach as an opportunity to study sediment that was perhaps untouched by human influence, and discovered 21 bits of microplastics per 50 grams of sand on average. The microplastics were smaller than five millimeters and rarely larger than a grain of sand. Most of them, he says, were microfibers, the hair-thin threads shed from common synthetic textiles like polyester and nylon. This invisible plastic has washed ashore on some of the world’s most remote beaches, uninhabited by humans. It’s still unclear how it will affect marine ecosystems, but scientists think it may have dangerous consequences for wildlife and human health.

January 2020

Bill Moyers on Covering Climate Now by Julie Marshall

ill Moyers, an American icon of broadcast journalism, continues to inspire generations through his political commentary, documentaries and award-winning books, including the landmark 1988 PBS series Joseph Campbell and The Power of Myth. Beginning his career at 16 as a cub reporter in Marshall, Texas, he went on to earn more than 30 television Emmys, as well as prestigious career awards in film and television. Moyers announced his retirement in 2017 at the age of 83. However, this past spring, the journalist spoke at a Columbia Journalism Review conference, calling upon the nation’s reporters and news outlets to join the Covering Climate Now project in order to push a cohesive message of science and truth—that it’s not too late for our planet and all of its inhabitants, but first we all need to grasp what’s at stake.

When did you first hear of global warming?

Early in 1965. I was a special assistant to President Lyndon Johnson, and famous oceanographer Roger Revelle was a member of the White House science advisory committee. The scientific community had largely believed that we didn’t have to worry about carbon dioxide because the oceans would quickly absorb any excess. Revelle blew that consensus apart with his discovery that it was instead rising into the atmosphere— which meant slowly, then more swiftly turning up the temperature of the planet, as 10

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if the Earth was now a vast furnace; warming oceans, melting Antarctica, rising seas.

What was your response?

A twinge of disbelief, a little shock. But this was no wild alarmist sitting at that table. Well, LBJ took science seriously. As president, he gave the green light for the first official report on the potential threat to humanity from rising CO2 levels. Go online to “Restoring the Quality of Our Environment—1965,” and read Appendix Y4—Atmospheric Carbon Dioxide. He told us to distribute the report widely. One year later, his energy and attention and our resources were diverted to the war in Vietnam.

What prompted your sense of urgency now in taking the media specifically to task for its general lack of coverage of the climate crisis?

Reality. The hottest temperatures on record, fueled by greenhouse gas emissions. Hurricanes of extraordinary force and frequency. Floods, tornados, wildfires. Mass migration as a result of crop failures. A president who calls climate disruption a hoax. A cabinet and Congress protecting the profits of the fossil fuel industry. David Attenborough told the UN Climate Summit, in Poland, that we’re talking about “the collapse of our civilizations and the extinction of much of the natural world.” But our corporate media was more obsessed with the new “royal” baby born in Britain.

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What is the nature of the Covering Climate Now project?

Covering Climate Now is a big cooperative effort to tell the true story of what is happening and what we can do to change it—the story of fighting back against extinction, of coming to our senses. Our aim is to help beleaguered journalists and news organizations to abandon old habits, adopt best practices and overcome the usual obstacles—such as how to convince their own management to invest in better climate coverage and how to pay for it.

How crucial will the role of media be in influencing meaningful action on the most critical issue of our time?

Who else will sound the trumpet and be heard? We can take our readers, viewers and listeners to the ends of Earth, where oil palm growers and commodities companies are stripping away forests vital to carbon storage—and connect the dots. We can take them to the American Midwest, where this past spring’s crops brought despair and bankruptcy as farmers and their families were overwhelmed by floods—and connect the dots. And we can take them to Washington, D.C., and a government that scorns reality as fake news, denies the truths of nature and embraces a theocratic theology that welcomes catastrophe as a sign of the returning Messiah—and connect the dots.

What accounts for your own sense of urgency?

Photographs of my five grandchildren above my desk. Facts taped to the wall, like this one: The UN Intergovernmental Panel on Climate Change—an essentially conservative body—gives us 12 years to make the massive changes to drastically reduce global greenhouse gas emissions 45 percent below 2010 levels. And something Roger Revelle said many years ago that is lodged in my head: “Earth’s our home. Let’s not burn it up.” Julie Marshall is a Colorado-based journalist and author. Connect at FlyingBurros@gmail.com.

photo by Dale Robbins

wise words

business spotlight

Naturopathic Solutions to Illness from Dr. Misak by Martin Miron

r. Darrell Misak, owner of Pittsburgh Alternative Health, Inc., in Mt. Lebanon, has more than 20 years of naturopathic experience in identifying the causes of illness and teaching clients the process of natural healing through analysis, while showing cause and effect relationships with their health and the world around them. Dr. Darrell Misak Misak performs electrodermalbased food/chemical sensitivity testing, educational live blood microscopy, in-office analytical assessments to identify deficiencies versus toxic loads and location of body weaknesses, and consultations to guide private clients through the fads and truths in natural restorative health. They also provide spa and detoxification-based services such as colon hydrotherapy, far-infrared sauna, ionic foot baths, mild hyperbaric therapy and more. He has introduced the quantum concepts of bioelectric chemistry to his profession with several publications in Naturopathic Doctor News and Reviews, and gives lectures, along with running a weekly YouTube show, Health by the Numbers, a measuring system for home-based self-care that teaches practical concepts to improve health and the environment. Misak says, “We do not diagnose, treat, cure, or prevent illness. What we do is analyze, support, teach and observe natural body restoration. At our clinic, we perform analytical testing to identify body stressors. Some of these tests include food/chemical sensitivity screening to identify potential foods or environmental burdens and allow for appropriate diet/environment eliminations of those burdens. We perform educational live blood microscopy to identify cellular patterns consistent with nutritional deficiencies, immune imbalances or oxidative stress to know what support the body needs. Additionally, we perform a urine and saliva test

to understand the chemistry breakdown byproducts of the food you eat, which tells what organ systems are stressed and what nutritional support is needed to correct the deficiencies.” In select cases, outside labs are also done to identify biochemical imbalances and the presence of toxins such as molds, heavy metals and more than 100 other environmental toxins. “We look for why your body is burdened and identify a specific diet, nutritional needs, and lifestyle to support your body to self- restore,” advises Misak. “Additionally, to stimulate this restorative process, we may use mild hyperbaric therapy to increase relative body oxygen levels, far-infrared sauna therapy to mobilize toxic burdens and stimulate cellular detoxification and circulation, ionic foot baths to attract out mobilized toxins within the body and colon hydrotherapy to improve bowel elimination.” Using his background in operating a compounding pharmacy and naturopathic medicine, Misak started Vi-Telometry, LLC, a natural supplement company bringing anti-aging science with a focus of supporting DNA telomere activity to the market in 2018. His inspiration was the 2009 the Nobel prize in medicine awarded for the discovery of the enzyme telomerase, which prevents the shortening of telomeres located at the end of our DNA. Essentially as telomeres shorten the process of natural aging occurs; conversely, when telomerase activity increases reverse aging occurrs with increased brain size, grey hair turning dark, eyesight improvement, increased physical strength and more. Misak was fascinated with this discovery, which resulted in his debut product, Vi-Telometry Essentials, available through both Amazon and ViTelometry.com. He states, “As part of a healthy lifestyle to support a healthy well-being, we encourage self-awareness. Home monitoring of urine and saliva is encouraged to understand food patterns and the body’s chemical response. Home monitoring teaches proper hydration and food intolerance, along with identifying symptom patterns that can be associated with chemistry imbalances. It is empowering to know what is causing your symptoms and how to avoid those causes, while knowing what nutrients specifically help you handle that stress.” Pittsburgh Alternative Health, Inc., is located at 20 Cedar Blvd., Ste. 303, in Mt. Lebanon, PA. For more information, call 412-563-1600, email Oﬃce@PittsburghAlternativeHealth.com or visit PittsburghAlternativeHealth.com. See ad, page 2.

January 2020

conscious eating

The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours.

GUT CHECK Feeding the Immune System by Julie Peterson

educing stress, sleeping enough, exercising and getting sunlight are all known strategies for improving the body’s ability to protect itself from harm. However, the most important factor in building a rock-star immune system is nutrition. Here is a guide to the care and feeding of the inner fortifications that fight off disease, supporting long-term wellness.

Ground Zero: The Gut

About 70 percent of the immune system resides in the gastrointestinal tract—home to a microbiome that contains trillions of bacteria. It works as a complex ecosystem in which the good bacteria prevent the bad bacteria from taking hold and causing illness or disease. Eating plants promotes the robust growth of that good bacteria. “The GI microbiome evolved closely with our immune systems and under the influence of the plants our ancestors ingested,” says Holly Poole-Kavana, who practices herbal medicine in Washington, D.C. Yet about 90 percent of Americans don’t eat enough fruits and vegetables, according to the U.S. Centers for Disease Control and Prevention. The consequent weakening of the microbiome is a double-edged sword, because the processed foods Americans commonly consume promote the growth of harmful microbes. The 2015-2020 Dietary Guidelines for Americans indicates that added sugars, saturated fats and sodium eaten by most Americans are far above recommended amounts. This tipping of the scales causes weight gain, toxin buildup and immune system dysfunction.

What Not to Eat

Plants and grains on grocery shelves today are typically processed into bread, cereal, pasta, desserts and snacks, abundant in added sugars, salt, detrimental fats and chemical additives. These altered foods slam the gut’s immune protection and increase the risk of chronic disease. A Czech Republic study on food additives found that gut microbes 12

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that fought inflammation were harmed by additives. According to the research, “Permanent exposure of human gut microbiota to even low levels of additives may modify the composition and function of gut microbiota, and thus influence the host’s immune system.” And of course, be wary of sugars. Anything that turns into sugar in the system—think carbs like refined bread products and pasta, not just sweets—is an immune-depressing culprit, says Heather Tynan, a naturopathic doctor at Evergreen Naturopathic, in San Diego. “The level of germ-fighting activity your immune system is able to maintain after a sugary meal decreases for a number of hours.” Saturated fats also alter immune cells, disrupting their functions and triggering inflammation. Getting away from processed food cravings can be a challenge, because the foods provide a temporary energy boost. Dorothy Calimeris, of Oakland, California, a certified health coach and author of three anti-inflammatory cookbooks, suggests that cravings mean the body needs something, but it may be rest or water. “By focusing on eating higher-quality nutrients, we can limit and eventually eliminate the cravings.”

Eat the Rainbow

Fruits and vegetables get their colors from phytochemicals, which provide the human microbiome with antioxidants, minerals and vitamins that keep the gut healthy and help the immune system combat cellular damage. National guidelines suggest Americans eat 10 servings of plants a day, ideally two each from the green, red, white, purple/blue and orange/yellow categories. But data from the National Health and Nutrition Examination Surveys show that eight out of 10 people in the U.S. don’t get enough of any color category. “A good strategy is to add one new vegetable a week to your grocery cart,” suggests Canadian nutritionist Lisa Richards, founder of TheCandidaDiet.com. “Blending fruits and vegetables into shakes or smoothies is also an effective way to eat the rainbow for those who are busy.” Whatever goes into the grocery cart should be certified organic, the only sure way to avoid ubiquitous genetically modified organisms (GMOs) in the food chain, which animal studies have linked to immune system damage. Herbs are also helpful to boost the body’s inherent ability to protect itself. Poole-Kavana points to medicinal herbs like astragalus and reishi mushroom, which support immunity and balance gut bacteria; antimicrobial herbs like garlic, thyme and oregano; and elderberry, an anti-inflammatory fruit that boosts the body’s ability to identify and eliminate viruses and bacteria. “The single greatest thing anyone can do for their health is to eat whole foods, including organic vegetables, fruits, high-quality proteins, whole grains and healthy fats,” says Calimeris. Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@gmail.com.

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~Heather Tynan

IMMUNE-BOOSTING RECIPES Add the cauliflower, garlic, ginger, turmeric, salt, pepper and cumin, and sauté to lightly toast the spices, 1 to 2 minutes. Add the broth and bring to a boil.

photo by Jennifer Davick

Reduce the heat to a simmer and cook until the cauliflower is tender, about 5 minutes. Using an immersion blender, purée the soup in the pot until smooth. Stir in the coconut milk and cilantro, heat through, and serve. Total cooking time is about 15 minutes.

Creamy Turmeric Cauliflower Soup Turmeric is the darling of the anti-inflammatory spices. For best absorption, it should be combined with pepper. This soup gets its creamy texture from coconut milk, but other nondairy milk can be used instead.

photo by Stephen Blancett

Yields: 4 servings 2 Tbsp extra-virgin olive oil or coconut oil 1 leek, white part only, thinly sliced 3 cups cauliflower florets 1 garlic clove, peeled 1¼-inch piece fresh ginger, peeled and sliced 1½ tsp turmeric ½ tsp salt ¼ tsp freshly ground black pepper ¼ tsp ground cumin 3 cups vegetable broth 1 cup full-fat coconut milk ¼ cup finely chopped fresh cilantro In a large pot, heat the oil over high heat. Add the leek, and sauté until it just begins to brown, 3 to 4 minutes.

Excerpted from the book The Complete Anti-Inflammatory Diet for Beginners: A No-Stress Meal Plan with Easy Recipes to Heal the Immune System, by Dorothy Calimeris and Lulu Cook.

Lentil Stew Most stews take hours to cook, but this restorative dish, perfect for dinner or lunch, cooks up in a hurry. The plant-based recipe takes advantage of canned lentils and is loaded with nutritious, anti-inflammatory power foods. Yields: 4 to 6 servings 1 Tbsp extra-virgin olive oil 1 onion, chopped 3 carrots, peeled and sliced 8 Brussels sprouts, halved 1 large turnip, peeled, quartered and sliced 1 garlic clove, sliced 6 cups vegetable broth 1 (15-oz) can lentils, drained and rinsed 1 cup frozen corn 1 tsp salt ¼ tsp freshly ground black pepper 1 Tbsp chopped fresh parsley

In a Dutch oven, heat the oil over high heat. Add the onion and sauté until softened, about 3 minutes. Add the carrots, Brussels sprouts, turnip and garlic, and sauté for an additional 3 minutes. Add the broth and bring to a boil. Reduce to a simmer and cook until the vegetables are tender, about 5 minutes. Add the lentils, corn, salt, pepper and parsley, and cook for an additional minute to heat the lentils and corn. Total cooking time is about 15 minutes. Serve hot. Another tip: This soup is as versatile as it is simple. Feel free to use any kinds of beans or vegetables you have—it’s a great way to use up leftover vegetables at the end of the week. Store in a covered container in the refrigerator for a week, or in the freezer for longer. Nutritional information per serving (4 portions): calories: 240; total fat: 4g; total carbohydrates: 42g; sugar: 11g; fiber: 12g; protein: 10g; sodium: 870mg Excerpted from the book The Anti-Inflammatory Diet One-Pot Cookbook: 100 Easy All-in-One Meals, by Dorothy Calimeris and Ana Reisdorf. Also visit DorothyEats.com.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. January 2020

After my time outdoors, I feel grounded, renewed, energized and much more clearheaded than before I started. ~Laura Durenberger

GREEN THERAPY Ecopsychology and the Nature Cure by Ronica A. O’Hara

or clients of family therapist Christian Dymond, the path to wellness begins on his 10 acres of woods and meadows in Milton, Vermont, walking alongside him, sitting by a babbling brook, watching squirrels gather nuts or the sun slowly set, breathing in the piney air. “There is a sense of safety that comes from being in the forest,” Dymond says. “Safety is necessary in order for the client to open up and share themselves with another human being.” Children, too, readily respond: “Getting a child outside into nature can bring life back into their eyes. Every day I see this happen.” The sweeping Santa Barbara beach is the office of clinical psychologist Maria Nazarian, Ph.D., as she accompanies clients on hour-long barefoot walks that might include a mindfulness exercise, goal-setting and meditation—all while watching waves foam, pelicans glide and sun-sparkles on the water. “When we feel connected to the world around us, we experience more joy and belonging, less depression and less anxiety, all of which increase our thinking, creativity, wellbeing and generosity,” she says. Their practices, known as ecotherapy, green therapy or nature-based therapy, are an outgrowth of a ballooning branch of psychology known as ecopsychology, which investigates the critical links between nature experiences and human wellbeing. In examining such matters as our neurological responses to nature, how climate change and weather disasters lead to anxiety and depression, how nature deprivation affects chil14

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dren, and why nature can produce transcendent awe, the field is reshaping the way that therapists and doctors help both adults and children heal. Ecopsychology is a relatively new discipline. Little more than two decades ago, historian Theodore Roszak pointed out in Psychology Today that in the Diagnostic and Statistical Manual of the American Psychiatric Association, one of the most-diagnosed categories involved sex: “In mapping sexual dysfunction, therapists have been absolutely inspired… [but] the volume contains only one listing remotely connected to nature: seasonal affective disorder.” Now, as the planet’s dire plight becomes a source of mounting concern, that professional neglect is rapidly changing. The field of ecopsychology has produced more than 100 authoritative studies linking nature to not only physical, but mental health. Researchers have found that spending time in nature settings helps lower stress, anxiety and depression, boosts positive mood, improves resilience and immune response, increases life expectancy, decreases anger, reduces blood pressure, eases computer fatigue and enhances energy, concentration and cognitive functioning. Recently, Danish researchers found that children raised in the least-green neighborhoods were 55 percent more likely to develop a serious mental illness than children that grew up in the greenest neighborhoods, regardless of social standing, aﬄuence or parental mental illness. A British study of nearly 20,000 people published in Scientific Reports concluded that spending at least two hours a week in nature, whether in brief breaks or long

How to Practice Personal Ecopsychology n Spend two hours or more each week outdoors in natural settings, in either short or long blocks of time. n Take a free online course to gain an in-depth understanding of ecopsychology at Tinyurl.com/IntroEcopsychology. n Read books like Vitamin N: The Essential Guide to a Nature-Rich Life, by Richard Louv, or The Nature Fix: Why Nature Makes Us Happier, Healthier, and More Creative, by Florence Williams. n Bring plants, flowers, seashells, pebbles and other reminders of nature into work and home settings. n Garden outdoors or keep a kitchen herb garden indoors. n Join a local birdwatching group. n Use nature scenes as wall art and screensavers. n Visit WalkWithADoc.org to join in a one-hour group walk with a local doctor. n Find more ideas at RunWildMyChild.com/incorporatingnature-into-daily-life.

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green living

There is a sense of safety that comes from being in the forest. Safety is necessary in order for the client to open up and share themselves with another human being. ~Christian Dymond stretches, is an optimal amount of time to feel a sense of better health and well-being. Putting these findings in motion, doctors, therapists, naturopaths, nurse practitioners and other health providers are increasingly suggesting and prescribing time in nature, especially for children. As of July 2018, there were 71 provider-based nature-prescription programs in 32 states, potentially involving hundreds of thousands of patients, according to a survey by the Institute at the Golden Gate National Parks Conservancy. Ecopsychology research programs are opening at medical centers and universities, and ecotherapy classes are being added to academic degree programs for therapists. Major health insurers are financing pilot programs to measure timein-nature outcomes, and electronic health records are starting to include nature prescriptions, as well as pharmaceuticals. Happily, it’s a therapy that can be selfprescribed. After Laura Durenberger, who blogs at ReduceReuseRenewBlog.com, gave birth to her son, she found symptoms of her generalized anxiety disorder at an alltime high, and ultimately linked it to rarely leaving her house. When she goes too long without being outside, she says, “My anxiety spikes. I am irritable. My energy is low. I don’t feel motivated or creative.” Now, even during the fierce Minneapolis winters, she is dedicated to spending half an hour a day in nature: “After my time outdoors, I feel grounded, renewed, energized and much more clearheaded than before I started.” As ecotherapist Dymond puts it: “Nature is always there for people to heal themselves in.” Ronica A. O’Hara is a Denver-based health writer. Contact her at OHaraRonica@gmail.com. January 2020

We know caloric restriction extends life. But no one wants to do it, because it’s no fun. ~Lori Taylor

In their search for secrets to longevity, investigators often look for lifestyle clues provided by long-lived populations. Those residing in what National Geographic Fellow and bestselling author Dan Buettner calls “Blue Zones”, for example, are more likely to celebrate their 100th birthday and escape chronic maladies such as heart disease and cancer—the two biggest killers in the U.S. Buettner has identified the “Power 9” lifestyle habits commonly practiced by centenarians living in the five designated Blue Zones—Sardinia, Italy; Okinawa, Japan; Ikaria, Greece; Nicoya Peninsula, Costa Rica; and the Seventh Day Adventist community in Loma Linda, California.

LIVING LONG & WELL Age-Defying Habits and the Fountain of Youth by Melinda Hemmelgarn

t age 29, Betty Holston Smith, of Rockville, Maryland, weighed more than 200 pounds, smoked cigarettes and ate processed junk food. Now, almost 79 years young, she is a vegan ultra-marathon runner and an inspiration to anyone wanting to age well. Smith’s story underscores the findings of researchers that have long pursued the keys to a long and healthy life. Some of these factors—heredity, for instance—are beyond our control. However, the most critical ingredient seems to be our daily habits. Although we’ve all likely heard or read about someone that lived into their 90s, ate bacon, drank whiskey and smoked a pack a day, these individuals are outliers: In truth, longevity is determined by a combination of genes, environment, lifestyle choices and luck. 16

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For example, some individuals may be born with genes that confer longevity, but be unlucky due to where they live. The National Center for Health Statistics reports that life expectancy varies by zip code. That’s because where we live influences how we live, predicting access to healthful food, clean air and water, safe neighborhoods and stress-relieving green spaces such as parks and gardens. Genes are important, but our social and physical environments play a greater role in predicting our “healthspan” —the essence of a long and healthy life. According to researchers at the Columbia Center for Children’s Environmental Health, in New York City, even our first environment—the womb—can spawn diseases later in life if pregnant women are exposed to air pollutants, pesticides and the toxic stress of poverty.

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Regardless of genetics, the following behaviors can help anyone slow the aging process and improve quality of life: n Eat a plant-based diet. n Stop eating when 80 percent full. n Practice stress reduction techniques. n Find a sense of purpose. n Engage in physical activity throughout the day. n Consume moderate amounts of alcohol with food and friends. n Join a faith community, regardless of denomination. n Belong to a social network that engages in healthy behaviors. n Share love and time with children, parents and partners.

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Learning From the “Blue Zones”

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Survival of the Fittest

Tom LaFontaine, Ph.D., a clinical exercise physiologist based in Columbia, Missouri, says, “Mounting evidence shows that engaging in regular aerobic and strength exercise offers robust defenses against life-threatening diseases such as heart disease and several cancers.” One important marker of long-term health, particularly among women, notes LaFontaine, is bone mineral density (BMD). After menopause, BMD decreases in women and can lead to osteopenia—low BMD—and osteoporosis—pathological loss of BMD. “Women with osteoporosis are particularly at risk for fractures, especially of the hip, which can lead to a reduced lifespan.” LaFontaine recommends weightbearing exercises such as walking, jogging and high-intensity weight training to significantly improve BMD; and he’s proven that it works. “In 2012, we started a program called Older Women on Weights (OWOW), in which 40 post-menopausal women with an average age in the low 60s train with heavy weights. Some even participate in weightlifting competitions.” “We have observed women in this group move from osteopenia to normal BMD and from osteoporosis to osteope-

Finding Inspiration

Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms. ~Eve Van Cauter nia based on pre- and post-bone density DXA scans,” he says. What’s more, the women in LaFontaine’s program have formed new friendships, benefitting from a strong network of social support.

LEARN MORE, LIVE LONGER Blue Zones: BlueZones.com Reducing Environmental Cancer Risk, President’s Cancer Panel Report: Tinyurl.com/CancerRiskReport Life expectancy by zip code: Tinyurl.com/ZipCodeLongevity Plant-based diets explained: Tinyurl.com/PlantDietExplained Dietary Guidelines for Americans: Health.gov/dietaryguidelines/2015 Hara Hachi Bu: Tinyurl.com/HaraHachiBuDiet Food Sleuth Radio segments: Lori Taylor: keto diets and intermittent fasting: Tinyurl.com/LoriTaylorInterview Dorothy Sears: intermittent fasting and circadian rhythm: Tinyurl.com/DorothySearsInterview Eve Van Cauter: importance of sleep: Tinyurl.com/EveVanCauterInterview Tips to cope with loneliness: Tinyurl.com/TheEffectsOfLoneliness Vitamin N: 500 Ways to Enrich Your Family’s Health & Happiness, by Richard Louv Improve sleep quality by reducing exposure to blue light at night: JustGetFlux.com

Smith, the septuagenarian marathoner, was inspired to make a change nearly 50 years ago when her 3-year-old daughter teased, “You can’t catch me!” during an innocent game of tag. She knew she had to make a change. She tried diet pills, fad diets and other quick fixes, but realized they were worthless. However, each evening Smith tuned in to Gabe Mirkin, a physician who hosted a national radio program about health and fitness. Following his advice, Smith began eating a diet rich in organic fruits, vegetables, whole grains, beans, nuts and seeds, and says today she doesn’t want to put anything in her body that interferes with her lifestyle. She outlines the steps to her transformation in the book, Lifestyle by Nature: One Woman’s Break from the Unhealthy Herd to Roam Forever Healthy in Nature’s Lifestyle Change Herd. The first step—finding internal strength—is the most important, she says. “Most people have something in their lives they can point to for strength.” In addition to running 60 to 100 miles each week, Smith practices tai chi, meditates and enjoys camaraderie with her running mates. She also has an upbeat attitude, believing in the importance of passion, perseverance and “taking negative experiences and making them positive.” According to a report in the Journal of the American Medical Association Network, this spirit of optimism is protective against heart disease and other causes of death.

Eating Well, but Not Too Much

Food is a major contributor to both quality of life and life extension. Global and national recommendations to eat more fiber-rich whole grains, fruits, vegetables, nuts and seeds, and omega-3 fatty acids, while decreasing added sugars and sodium, all help reduce our risk for life-shortening diseases. The plant-based Mediterranean diet consistently rises to the top for its health-fortifying benefits. However, in contrast to our Western culture’s practice of eating until belt-bust January 2020

ing full, Blue Zone Okinawans practice hara hachi bu—eating until one is no longer hungry, but stopping before feeling full. “We know caloric restriction extends life,” says Lori Taylor, clinical dietitian and Core Faculty of Integrative and Functional Nutrition at Saybrook University, in Pasadena. “But no one wants to do it, because it’s no fun.” Instead, Taylor recommends intermittent fasting, eating only during a set window of 10 or 12 hours each day to reduce caloric intake. Similarly, Dorothy Sears, Ph.D., a

professor of nutrition at the Arizona State University College of Health Solutions, has researched the impacts of both intermittent fasting and circadian rhythm on how our bodies handle calories. She recommends a “prolonged nightly fast” of 12 to 13 hours, as well as reducing caloric intake after 6 to 8 p.m. to help maintain a healthy weight and stave off such diseases as Type 2 diabetes and obesity-related cancers. Most significantly, she found that a 13-hour nightly fast reduced breast cancer recurrence by

36 percent among 2,300 breast cancer survivors in the Women’s Healthy Eating and Living study. Both improving diet quality and restricting calories appear to help slow the rate of aging at the genetic level, in part by preserving the length of our telomeres— the structures at the end of chromosomes that protect our DNA. The Mediterranean diet, with its abundance of protective antioxidant and anti-inflammatory nutrients such as vitamins C and E, polyphenols and omega-3 fatty acids, help prevent age-associated telomere shortening.

The Sleep Connection

Michael Grandner, Ph.D., director of the Sleep and Health Research Program at the University of Arizona College of Medicine, says Americans tend to see sleep as unproductive time, but it’s a “biological requirement for life.” In fact, it is one of the three pillars of health, along with good nutrition and exercise, says Eve Van Cauter, Ph.D., former director of the Sleep, Metabolism and Health Center at the University of Chicago. “Studies in centenarians have suggested that people who live long and in good health have a regular lifestyle. They spend time in community, eat meals and go to bed at regular times, in sync with circadian rhythms.” No matter how long we live, we want to make the most of our time on Earth. Beyond diet and exercise, finding our personal passion, reducing stress and spending time in nature and with those we love can add years to our lives. Despite our virtual social networks, real human connection is vital for physical and mental health. According to a report in the journal Heart, loneliness is as dangerous as smoking for heart disease and stroke risk. So volunteer, join a club, sign up for a community garden plot, yoga or dance class, or host regular potlucks or game nights—these just might be among the best prescriptions for staying young. Melinda Hemmelgarn, the “Food Sleuth,” is an award-winning registered dietitian, writer and nationally syndicated radio show host based in Columbia, MO. Reach her at FoodSleuth@gmail.com. 18

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Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss.

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Cortisol-Conscious Workouts

When Workouts Don’t Work

Why Less Is Sometimes More by Marlaina Donato

xercise is a proven component in losing weight and preventing cardiovascular disease and diabetes, but not all exercise regimens yield the same results for everyone, especially when daily stress is a factor. While workouts are often intended to reduce the body’s physiological response to mental and emotional stress, exercise itself can serve as a physical stressor that exacerbates the problem. This delicate balance revolves around the stress hormone cortisol. While cortisol is needed to kickstart metabolism and burn fat, too much of it can increase the body’s fat stores. Stephanie Mansour, host of Step It Up With Steph, a weekly TV fitness program in Chicago, sees this correlation in her private practice for women. “Aggressive workouts definitely perpetuate stress, and aren’t always necessary for weight loss. If one of my clients is stressed-out, sleep-deprived, overworked and doing intense workouts but not seeing weight-loss results, that’s a signal that cortisol is potentially too high and needs to be addressed.” Fat-burning, high-intensity interval training (HIIT)—bursts of exercise with minimal periods of rest in between—raises levels of cortisol. These tend to decrease after a workout, but can remain on overdrive if HIIT is not balanced with lowintensity movement. Add jam-packed schedules to the mix, and the side effects of chronically elevated cortisol result not only in longer recovery time, but insomnia, fatigue, low immunity and failure to lose weight, especially around the midsection—a phenomenon that has earned cortisol the nickname “the belly fat hormone”. Balancing HIIT with yoga, Pilates, elliptical training, swimming or walking can help to reset the nervous system and bring the rest of the body back up to speed. 20

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Mansour works with a naturopath that analyzes her clients’ cortisol and other hormone levels. “One of the first things we focus on is helping the body move into the parasympathetic nervous system and out of the fight-or-flight stress response. One way we do this is by shifting into more relaxed workouts—gentle yoga, beginners’ Pilates class, light cardio or light strength training.” Fitness expert Beth Shaw chose a zealous approach in her own exercise regimen until high cortisol levels unraveled her health. The founder of YogaFit, a yoga teacher training program headquartered in Toronto, she emphasizes moderation. “The key is to not overtrain and to do just enough to adequately stimulate the system.” She recommends 30-to 45-minute cardio sessions and no longer than 45 minutes for weights. “Endorphin release from these two types of exercises should offset any release in cortisol.” When we exercise may be as important to achieving weight loss and enhancing overall energy as the type of workout we choose, a factor based on circadian rhythm—the body’s biological clock. There are some schools of thought that cortisol is higher in the morning, and therefore this is the best time to exercise, says Mansour, while others believe we should target the mid-afternoon slump. “I advise my clients to pick a time that simply feels good to them.”

Mixing It Up

Hopping on a bike, going for a brisk walk or catching the waves on a surfboard can provide a great low-intensity, steady-state (LISS) cardiovascular workout, which aims for a low level of exertion for a long, continuous period. Repetitive motion for 30 to 45 minutes not only helps to balance cortisol levels, but according to a 2014 Australian study published in the Journal of Obesity, it evens out fat distribution in overweight individuals. LISS also nudges the body to use fat as fuel, rather than taking valuable glycogen from the muscles. Yoga and Pilates classes, though distinctly different, offer valuable benefits. “If cortisol backlash is an issue, you definitely want to work with someone who knows the anatomy and physiology of breathing,” says Tori Brown, owner of The Pilates Room & Antigravity Studio, in Ithaca, New York. “By learning proper breathing techniques, practitioners are able to downregulate the nervous system into a more parasympathetic state, which leads to better focus, lower heart rate, better digestion, more optimal cortisol levels and improved sleep patterns. All of this leads to more focused workouts that build muscle while creating less stress on the nervous system.” Mansour suggests simple walking for stress-busting alternative cardio. “Brisk walking three times a week for 20 to 30 minutes is great to help reduce stress.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

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~Stephanie Mansour

Copper in new device stops cold and flu

had colds going round and round, but not me.” Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, by Doug Cornell no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if used just before cientists recently discovered bed. One man said, “Best sleep I’ve had time. He hasn’t had a single cold for 7 a way to kill viruses and in years.” years since. bacteria. Copper can also stop flu if used early He asked relatives and friends to try Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. placed 25 million live flu viruses on a he patented CopperZap™ and put it on Colds start CopperZap. No viruses were found alive the market. when cold viruses soon after. Soon hundreds get in your nose. Dr. Bill Keevil led one of the teams of people had Viruses multiply confirming the discovery. He placed tried it and given fast. If you don’t millions of disease germs on copper. feedback. Nearly stop them early, “They started to die literally as soon as 100% said the they spread and they touched the surface,” he said. copper stops colds cause misery. People have even used copper on if used within 3 In hundreds cold sores and say it can completely hours after the first of studies, EPA prevent outbreaks. sign. Even up to New research: Copper stops colds if used early. and university The handle is 2 days, if they researchers have confirmed that viruses curved and finely still get the cold it is milder than usual and bacteria die almost instantly when textured to improve and they feel better. touched by copper. contact. It kills germs Users wrote things like, “It stopped That’s why ancient Greeks and picked up on fingers my cold right away,” and “Is it Egyptians used copper to purify water and hands to protect supposed to work that fast?” and heal wounds. They didn’t know you and your family. “What a wonderful thing,” wrote about microbes, but now we do. Copper even kills Physician’s Assistant Julie. “No more Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance have become resistant Pat McAllister, 70, received one in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental keep serious infection away. It may even works.” Protection Agency) show germs die save a life. Now thousands of users have simply fast on copper. So some hospitals tried The EPA says copper still works stopped getting colds. copper for touch surfaces like faucets even when tarnished. It kills hundreds of People often use CopperZap and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, serious or even fatal illness. used to get colds after crowded flights. and saved lives. CopperZap is made in America of Though skeptical, she tried it several The strong scientific evidence gave pure copper. It has a 90-day full money times a day on travel days for 2 months. inventor Doug Cornell an idea. When back guarantee. It is $69.95. “Sixteen flights and not a sniffle!” she he felt a cold about to start he fashioned Get $10 off each CopperZap with exclaimed. a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA16. Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114. Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL 21 January 2020

RAISING ENVIRONMENTALISTS Teachers Prep Kids for the Future by Yvette C. Hammett

ducators have switched from preaching to kids about environmental degradation to using hands-on lessons to get K-12 students not only interested in the world’s environmental priorities, but also actively participating in solutions, maybe even seeking out related careers. “You hope students can translate passion into intellectual curiosity on these subjects and develop the expertise so they can go beyond being an activist to being an advocate,” says Kenneth Walz, Ph.D., who works on the Wisconsin K-12 Energy

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Education Program at the University of Wisconsin-Stevens Point. Walz, who teaches chemistry, engineering and renewable energy at Madison Area Technical College, also serves as its director of the Center for Renewable Energy Advanced Technological Education. While K-12 environmental education still has no specific niche in curriculum, according to a case study of The National Academies of Sciences, Engineering and Medicine, numerous groups and educators are working to ensure the next generation

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is prepared for the environmental challenges it will certainly face. Today’s educators believe hands-on learning will prepare Generation Z and those that follow to look for solutions and even seek active roles to implement them. Aaron Baker, a Sussex, New Jersey, advanced placement environmental science instructor and a two-time winner of the U.S. Environmental Protection Agency Region 2 Presidential Innovation Award, says the key to getting through to the next generation is showing them a problem that’s close to home that they can touch and feel, and then relating it to a global issue. “A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community,” Baker says. “We collaborate with the Wallkill River Watershed Management Group to restore riparian areas and increase biological diversity.” The high school students have planted more than 750 trees in the last three years along the creek that runs right below their school. “This type of hands-on work not only has a direct relationship to their lives here in Sussex County, but is also relevant to similar issues on a global scale.” The 30-year-old National Environmental Education Foundation (NEEF) no

photos by Aaron Baker

The high school students have planted more than 750 trees in the last three years along the creek that runs right below their school.

healthy kids

longer sends speakers to schools. Instead, it encourages teachers to get the students outside working with partners like the National Park Service or the U.S. Forest Service to learn about real world problems near their homes, says Robert Sendrey, program director of environmental education. Motivation and inspiration are key, he says. “We were created to help make the environment more accessible, relatable, relevant and more connected to the average American’s life.” Rather than focusing on the negative aspects of climate change and the challenges ahead, NEEF promotes a healthy lifestyle and emphasizes the need for clean air and water. “We emphasize the well-being of people, which is directly related to the health of the environment,” Sendrey says. Success starts with a change in attitude and awareness, and ultimately needs to culminate with action, he says. For example, NEEF teamed up with zoos and aquariums for the Skip the Straw campaign, educating the public about the environmental harm

A major part of my philosophy for environmental education is to try to engage students in environmental issues in our own community. ~Aaron Baker “I think they appreciate the issue,” Walz says of the students. “Middle schoolers bring the passion. That sort of raw, emotional angst is something we left behind in our teenage years. Adults have been way too complacent for way too long.” Yvette C. Hammett is an environmental writer based in Valrico, Florida. She can be contacted at YvetteHammett28@hotmail.com.

We emphasize the well-being of people, which is directly related to the health of the environment. ~Robert Sendrey caused by single-use plastics. The University of Wisconsin K-12 education program focuses on environmental impacts of the energy sector—especially on air and water quality. “If you are burning coal to produce electricity, it creates all kinds of atmospheric pollution—acid rain and soot that causes respiratory illness,” says Walz. “If we weren’t burning fossil fuels, urban smog wouldn’t even be a thing.” The energy curriculum for students includes content on biofuels and electric transportation. “For them, it is more thinking about the types of transportation they use, whether they are driving, riding a bike or taking a bus.” They don’t get to choose what kind of fuel the bus runs on, but they can be educated to be good future consumers, he notes. January 2020

Signs to Watch For

Issues that could point to CDS include: n Confusion or disorientation: standing in a corner, difficulty walking through doorways, walking in circles or trouble following familiar routes

WHEN OLDER PETS GET QUIRKY Dealing With Cognitive Dysfunction Syndrome by Julie Peterson

s dogs and cats get older, they may slow down or have other physical issues. Some experience cognitive decline which resembles Alzheimer’s disease in humans. It presents differently in every pet and can include numerous symptoms that begin gradually, sometimes just seeming like quirky behavior instead of a disease. Cognitive dysfunction syndrome (CDS) can affect dogs or cats, and there is currently no known cause or prevention. Progress has been made on Alzheimer’s research in humans, with neurologists

discovering that plaque buildup in the brain does not cause the disease: That is the immune system’s response to the disease. Necropsies on dogs with CDS have shown similar plaque buildup in the brain. “Unfortunately, little research has been done regarding this condition, so we can only hope to use human studies to gather information that will help our affected pets,” says Dennis W. Thomas, DVM, a holistic veterinarian in Spokane, Washington, and author of Whole-Pet Healing: A Heart-to-Heart Guide to Connecting with and Caring for Your Animal Companion.

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n Decreased activity: sleeping excessively, seeming withdrawn, lack of grooming, loss of interest in toys, people or food n Restlessness, anxiety or compulsiveness: waking often at night, whining or yowling, new fears, pacing or constantly licking n Attention seeking: wanting to be near humans and showing high distress when left alone n Incontinence: soiling the house after previously being house-trained n Irritability or aggression: growling/ hissing or biting without cause These troubles could also be indicative of a treatable condition, such as a urinary tract infection or an injury, so it’s essential to have the pet examined.

Caring for the Patient While CDS will continue to alter brain and nerve function, there is some hope for pet lovers faced with the diagnosis in the early stages. Thomas recommends a natural approach that includes diet modification, filtered water, vitamin and herbal supplements, and eliminating stress. Diffusing calming essential oils can be helpful for dogs (and humans), but is not recommended for cats. Kathryn Sarpong, DVM, a veterinarian at Metro Paws Animal Hospital, in Dallas, also recommends dietary changes to her patients. “Recent studies have shown that medium-chain triglycerides may be helpful, and they are in some senior pet foods. Supplementation of melatonin may help with sleep-wake cycles.” Anxiety often becomes part of the animal’s new normal, but pet parents can help cats and dogs with this by keeping them as active as possible, introducing new toys and interacting. “Keep your dog’s mind active by

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With no test available for CDS, pets are diagnosed by excluding medical and behavioral problems that can resemble having the ailment.

natural pet

Keep your dog’s mind active by providing games and opportunities for play. Daily walks provide not only exercise, but also mental stimulation.

inspiration

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~Lisa Lunghofer providing games and opportunities for play. Daily walks provide not only exercise, but also mental stimulation,” says Lisa Lunghofer, Ph.D., executive director of The Grey Muzzle Organization, in Washington, D.C. Pets with anxiety or pain may benefit from cannabidiol (CBD) products. Clarissa Valdes, a homemaker in Homestead, Florida, has a 15-year-old cat with CDS. Minini would wander around in the house, looking lost. Then, the all-night howling sessions began. “We started to worry that she was in pain,” says Valdes. However, a veterinarian diagnosed CDS. “The vet suggested medication, but I wanted to go in a natural direction,” says Valdes, who started Minini on CBD oil. The cat finally slept through the night. A month in, Minini is doing better overall. With time, CDS patients may lose hearing or sight in addition to experiencing a progression of symptoms. “Make sure your home is predictable and safe,” says Lunghofer. Use gates to close off stairs or move furniture or other items that could be hazardous.

Prevention on the Horizon

Because inflammation caused by an inappropriate diet is the underlying problem of most chronic diseases in pets, Thomas believes that prevention for CDS is possible. “Feeding a non-inflammatory, speciesspecific, balanced diet that is fresh and not heat-processed is critical,” he says. In addition, he advises his patients get probiotics, digestive enzymes, omega3s and antioxidant nutrients. Vaccinations, when necessary, should not contain heavy metal preservatives. “The goal is to keep the gut and immune systems healthy, avoid toxins that affect the nervous system and minimize environmental stress.” Julie Peterson writes from her home in rural Wisconsin. Contact her at JuliePeterson2222@gmail.com.

TIDYING UP THAT BUCKET LIST Deciding What We Really Want

by Carl Greer

any people have a bucket list of things they want to make sure they experience in this life. Tidying up that bucket list when it no longer reflects a person’s values and deepest desires makes sense. When reviewing our bucket list, we might feel inadequate or embarrassed because we haven’t accomplished what we thought we would. It’s okay if a goal is no longer as exciting as it once was. Guilt, frustration or embarrassment about what’s been lingering on a bucket list for years might be signs that it’s time to dream different dreams. What’s on a bucket list might have been based on a need to prove ourselves to others. If we no longer feel the need to impress people or win their approval, we can move on to new goals. Maybe our family has always talked about traveling to the land of our ancestors as an important thing to do someday, but we don’t feel the same way. We might prefer to travel someplace where we can swim with dolphins or meet people from a completely different culture than our own. Releasing the weight of having a bucket list heavy with other people’s expectations can help us feel much lighter. Maybe those bucket list items still spark some excitement, but it’s time to

change the form of the experience. A goal to write a novel might turn into a goal to write our life story and turn it into a book. A goal to marry again might become a promise to ourselves to enjoy life with a new romantic partner, regardless of whether that leads to marriage someday. As we go down our bucket list reviewing each item, we can acknowledge which goals still inspire us and which make us feel dispirited. Tidying up a bucket list written in the past can be a good exercise in becoming more conscious of what we want to experience and why—and what dreams we are ready to release—because we have new aspirations now. If we’re spending our time doing what gives us a sense of vitality, happiness and well-being and there is something we haven’t done that generates a feeling of joy and anticipation, it should go at the top of our bucket list—and we should find a way today to start making it happen. Carl Greer, Ph.D., Psy.D., is a practicing clinical psychologist, Jungian analyst and shamanic practitioner. He teaches at the C.G. Jung Institute of Chicago and is on staff at the Replogle Center for Counseling and Well-Being, in Chicago. Learn more at CarlGreer.com. January 2020

calendar of events

SUNDAY, JANUARY 12

NOTE: 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.

WEDNESDAY, JANUARY 1 Salted New Year Pop-up – 10am, 11am & noon. Hosted by Sterling Yoga at Crystalline Cave. Start 2020 off SALTED for just $20.20. Registration highly suggested. Space is limited. Historically sells out fast. Sterling Yoga, 393 Vanadium Rd, Ste 201. 412-260-0533. SterlingYoga@verizon.net. Tickets: SterlingYoga.com.

Yoga Therapy for Low Back Pain Workshop – 3-5pm. Hosted by Zen From Within and BlissBlissBliss. Strengthen your low back, safe stretches, and preventive actions. Certified yoga therapist Melita Mollohan answers personal questions. $35. BlissBlissBliss, 3101 About Town Pl, Morgantown, WV. 304-413-0270. Tickets: Secure-Booker.com.

THURSDAY, JANUARY 2 17th Annual Gingerbread House Display and Competition –Thru Jan 3.10am-8pm. Hosted by City of Pittsburgh office of special events. Closed New Year’s Eve. Free. 414 Grant St, 4th floor. 412-255-2493. SpecialEvents@Pittsburghpa.gov. PiYo In the Park – 7:30-8:30pm. Hosted by Flash Fitness. PiYo LIVE combines the core strengthening benefits of Pilates with the strength and flexibility of yoga. High-intensity, low-impact moves. $30/ Allegheny County residents. $40/non-residents. Round Hill Park and Exhibit Farm, 651 Round Hill Rd, Elizabeth. 412-384-4701. Tickets: apm. ActiveCommunities.com.

FRIDAY, JANUARY 3 Vision Board Workshop – 6-8pm. Manifest a life of abundance for 2020. That on which you focus will grow and expand in your life. Create a vision board to bring thoughts into reality. $25. The Yoga Garden, 39 W Main St, Uniontown. 724-970-2273. Info@TheYogaGarden.Rocks.

SATURDAY, JANUARY 4 Fourth Annual Hygge New Year Celebration – 11am-4pm. Centered around appreciating life, the seasons, and their own personal seasons. Tupelo Honey Tea, 211 Grant Ave, Millvale. 412-821-0832. Danielle@TupeloHoneyTeas.com.

SUNDAY, JANUARY 5 Sacred Sound Immersion and Meditation – 3-4:30pm. Hosted by Sacred Centered You and Natural Solutions for Health and Wellness. Gentle yet powerful meditative experience with therapeutic effects of sound waves from gong, Himalayan and crystal bowls, and chimes. 434 Main St, Irwin. 724515-7518. Paula@PaulaMarzaloes.com. Tickets: SacredCenteredYou.com. Yoga and CBD Massage – 4-5:30pm. Hosted by The Yoga Garden and Erin Green – licensed massage therapist. Sip delicious CBD coffee and learn about endocannabinoid system with experts from Maitri Medicinal Dispensary. Move through relaxing restorative yoga class including massage with CBD oils. Workshop limited to 10 people. $25. 39 W Main St, Uniontown. 724-970-2273.

MONDAY, JANUARY 6 DIY Healthy Salad Dressing – 6:30-8pm. Sarah Kaminski – the Veg Out Project, simplifies grocery shopping by teaching what to look for and what to avoid when reading ingredient labels. Everyone goes home with a jar of homemade salad dressing.

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Cooking Class by Thai Me Up – 1-2:30pm & 3-4:30pm. Monthly classes through April. Learn new skills in making home-style Thai foods with Chef Piyo and Chef Wasana. January’s class covers the basics of rice cooking, making rice balls and fried rice. See ongoing calendar listing for more class offerings. $40. Register at Thai Me Up, 118 S 23rd St or 412-488-8893.

WEDNESDAY, JANUARY 15 $10/members, $15/nonmembers. East End Food Co-op, 7516 Meade St. 412-242-3598. Tickets: Eventbrite.

TUESDAY, JANUARY 7 Basic Soapmaking and Romance Aromatherapy – 7-9pm. Pre-registration required. Make your own Valentine’s Day gift or stock up on your handcrafted supply of soap. Blend science and art using natural materials to learn basic aroma and color chemistry in traditional cold-process soap making. Material and equipment provided. Students take home large batch of soap in keepsake wooden loaf mold with instructions on cutting into 12 full-sized bars after curing. Adults only. Details emailed after preregistration. $100. Apothecary Muse, 6732 Reynolds St. Owner@ApothecaryMuse.com. Register: ApothecaryMuse.com.

SATURDAY, JANUARY 11 200 Hour Mindful Yoga Teacher Training – 9am. Hosted by Healthy Body Peaceful Soul. This year-long training will be held at Sterling Yoga & Wellness Center. Price does not include books, but does include a four-day (Thur-Sun) retreat (room and board) and manual. Early-bird price $2900. 393 Vanadium Rd, Ste 201. 724-713-7280. JoniSturgill@gmail.com. Inversion and Arm Balance Workshop – 1-3pm. Hosted by Zen From Within & BlissBlissBliss. In this workshop play around with inversions and arm balance. All levels. Yoga instructors earn continuing education units. $25. BlissBlissBliss, 3101 About Town Pl, Morgantown, WV. 304-4130270. Staff@TheBlissBlissBliss.com. Tickets: Secure-Booker.com. Women’s Clothing Donation and Swag Event – 2-4pm. Bring anything you no longer need from your closet, swap for items you want! Items left over will be donated to charity. Free. Art in Motion Pittsburgh Performing Arts School, 1001 Main St, 2nd floor, Sharpsburg. 412-447-1827. Info@ArtInMotionpgh.com. Owls of the Garden – 5:30-7:30pm. Join Mountaineer Audubon and Avian Conservation Center of Appalachia’s Katie Fallon for a winter owl walk. Short indoor presentation featuring live owls followed by a winter walk in the WVBG. Dress warmly and bring a flashlight. Free/members, $15/nonmembers. West Virginia Botanic Gardens, 1061 Tyrone Rd, Morgantown, WV. 304-322-2093. Info@wvbg.org. Tickets: Forms.Donorsnap.com.

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Learn to Meditate – Jan 15-Feb 5. 6-7pm. Hosted by Himalayan Institute of Pittsburgh. Four-session workshop designed to help establish a consistent meditation practice at home. Includes weekly instruction, a guided meditation and other exercises. $75/4-sessions. 300 Beverly Rd. Preregister: HipYoga.org. Self-Mastery: The Emergence of the True Self – 6:45-9pm. Hosted by Center for Spiritual Living Greater Pittsburgh. An eight-week experiential class in living as your authentic self. $22. 101 W Main St, Carnegie. 412-294-8275. CSLGreaterPitt@gmail.com.

THURSDAY, JANUARY 16 Essential Oils for a Healthy Immune System – 5:30-7pm. Essential oils are a powerful immune system booster. Learn how to make your own vapor rub, a roller for sinus congestion or your own blend to add to your diffuser. Space is limited; call to reserve your spot. Appalachia Chiropractic & Wellness, 20120 Rte 19, Ste 202, Cranberry Twp. 724-553-5312.

FRIDAY, JANUARY 17 Fourth Annual Poetry Unplugged – 8-11pm. Hosted by August Wilson African American Cultural Center. Mahogany Brown hosts a night of truth and power, of spoken word and music featuring award-winning artists from around the country, inspired by Martin Luther King. $23.75. 980 Liberty Ave. 412-339-1011. Info@aacc-awc. org. Tickets: aacc-awc.org.

SATURDAY, JANUARY 18 Heal-THY Eating – Online Group Nutrition Program – Jan 18-Feb15. 10-11am. Hosted by Turiva Holistic Health. Reboot your diet. Four-week online group program. Part education, part accountability with guided activities for change in a sustainable, manageable way. Live weekly classes, private Facebook group for support. Requires purchase of Kate O’Donnell cookbook. $139/individual, $179/ couple. Half-price scholarships available. Turiya Holistic Health, 1035 Jefferson Ave, Washington, PA. 412-667-8901. Register: Molly@TuriyaHolisticHealth.com. Eat Learn Create – 1-3pm. Explore essential oils and get creative. Eat a nutritious snack made with a featured essential oil and learn about uses for that oil, then, create a simple, lovely watercolor card to take home. $20. Sterling Yoga, 393 Vanadium Rd, Ste 201. 412-260-0533. SterlingYoga@verizon.net. Tickets: SterlingYoga.com.

SUNDAY, JANUARY 19

Stained Glass Mosaic Class – Noon-3pm. Create your own piece of art. Finish your piece in one class or take more than one (cost increases per class). Songbird Artistry, 4206 Penn Ave. 412-7424449. SongBirdArtistry@gmail.com. Info/register: Debo1960@aol.com.

Free Basic Boating Class – 10am-6pm. Hosted by Pennsylvania Fish and Boat Commission at the Monroeville Convention Center. Held in conjunction with the Pittsburgh Boat Show. Class attendees receive free admission to the boat show. Under age 18 must be accompanied by adult. Monroeville Convention Center, 209 Mall Blvd. 412-373-7300. Register: 814443-9841 or mirsmith@pa.ogv. Info: FishAndBoat. com/Boat/BoatingCourse/Pages/default.aspx.

SUNDAY, JANUARY 26 Winter Botany – 2-4pm. Join naturalist Ellen Hrabovsky for a walk in the woods to identify features of trees and shrubs (rain or shine). Best for children 10 and up. Dress for weather. Free/members, $15/nonmembers. West Virginia Botanic Gardens, 1061 Tyrone Rd, Morgantown, WV. 304-322-2093. Info@wvbg.org. Tickets: Forms.Donorsnap.com.

WEDNESDAY, JANUARY 22 Welcoming Pregnant Women in Group Yoga Classes – 6-9pm. Hosted by BlissBlissBliss and Moonbow Yoga & Wellness. Amplify your welcome to pregnant students. Expand teaching toolkit to include pre-natal and doula service. $70. BlissBlissBliss, 3101 About Town Pl, Morgantown, WV. 304-413-0270. Tickets: Secure-Booker.com. TheBlissBlissBliss.com/welcoming-pregnantwomen-in-group-yoga. Salt Cave Crystal Bowl Sound Bath Meditation with Brook Smokelin – 6:30-7:30pm. Hosted by Chakra Yoga Healing and Salt of the Earth. Sound healer and chakra educator Brooke Smokelin leads a musical meditation through the realm of pure vibration. $55. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-260-0472. LisaMascara@gmail.com.

FRIDAY, JANUARY 24 Transformational Yoga Playshop – 6-7:45pm. Connect to your foundation and protect self-esteem with grounding yoga sequences and exercises

including toning, meditation, and affirmation with tapping, essential oils and recipes. $30. Satya Yoga, 105 W Fourth St, Greensburg, PA. Register: 724331-3365 or ShesMyHealthCoach.com.

SATURDAY, JANUARY 25 Kidding Around Yoga Teacher Training – Jan 25-26. 9:30am, Sat; and 5pm, Sun. Hosted by Kidding Around Yoga and Yogi Chelsea. Learn to teach yoga, mindfulness and meditation to kids in school, at home, and in community settings. For parents, yoga teachers and all professionals who work with kids. $505.75. Payment plan available. Green Heiress Holistic Health, 209 Commercial Ave. Register: 412-632-4013. Info@GreenHeiressHolistichHealth.com. KiddingAroundYoga.com/ trainings/pittsburgh-pa. Info: KiddingAroundyoga. com/trainings.

FRIDAY, JANUARY 31 Dancing Mindfulness Facilitator Training – Jan 31-Feb 2. 11am-2pm. Open to teachers of yoga, Pilates, tai chi, dance, related modalities or licensed/ trained helping professional like counselor, psychologist, social worker, nurse, counselor, graduate student; must complete the whole weekend agenda to be awarded certification on behalf of Mindful Ohio. $325. Green Heiress Holistic Health. 209 Commercial Ave. 412-632-4013. Info@GreenHeiressHolistichHealth.com. Tickets: Eventbrite. Yoga and Reiki Workshop – 7-8:30pm. Hosted by Himalayan Institute of Pittsburgh. This workshop will include a yoga session designed to release stress and tension. Then guided meditation and reiki will help to relieve anxiety and fatigue. $30. 300 Beverly Rd. 412-344-7434. Register: HipYoga.org.

ongoing events NOTE: 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.

sunday

monday

Sunday Spiritual Experience – 10:30-11:30am. Hosted by Center for Spiritual Living Greater Pittsburgh. Joyful music, guided meditation, and spiritual living message in a loving, supportive atmosphere. 101 W Main St, Carnegie. 412-2948275. CSLGreaterPitt@gmail.com.

All Levels Yoga – 6:30-7:30pm. Breathe, pause and make space during this energizing yoga session aimed to start your week off well. Weekly rotation of YOGAMOTIF teachers. Steep your practice in the movement and meditation of raja yoga. $12. 124 S Highland Ave. Tickets: YogaMotif.com.

Cooking Class by Thai Me Up – 1-2:30pm & 3-4:30pm. Monthly classes thru April. Learn new skills in making home-style Thai foods with Chef Piyo and Chef Wasana. January’s class covers the basics of rice cooking, rice balls, and fried rice. February’s class: gluten-free noodles, fresh roll, and Pad Thai. March class: intro to Thai herbs and spices, karee curry, and satay. April class: Thai vegetarian/vegan foods and tofu. $40/ person. Thai Me Up, 118 S 23rd St. Register: 412-488-8893. Metaphysical Monthly Meet and Greet Potluck – 4-6pm. A monthly casual, friendly and welcoming opportunity to surround yourself with like-minded friends. The shop is closed and that is when the fun begins. Bring something to eat or drink. Free. Well Oiled, 1414 Potomac Ave. 412-531-6457. WellOiledMom@yahoo.com.

tuesday Morning Slow Flow – 9-10am. Join Faith for this lovely morning yoga session filled with slow intentional movement, meditation and journaling. All levels. Youghiogheny Holistic Living, 144 N 3rd St, Connellsville. 724-707-4338. RSVP: SquareUp. com/store/youghiogheny-holistic-living. Let’s Get Cooking! – 3:30-4:30pm. Hosted by ConnectedHealth LLC. Join each week for a fun, free, interactive cooking demonstration. Dietitian Lauri Lang crafts healthy and delicious recipes with a holistic philosophy and personalized custom focus. 12620 Perry Hwy, Wexford. 724-933-4300. Volunteer and Potluck Night – 5:30-7pm. Hosted by Grow Pittsburgh. Come lend a hand and bring a dish

to share at Braddock Farms for an open-to-all weekly volunteer night and potluck. Braddock Family Farms, 1000 Braddock Ave, Braddock. 412-362-4769. Chakra Activation Yoga Class – 7-8:30pm. Hosted by Chakra Yoga Healing. A unique fusion of classic “static” hatha asanas and rhythmic “dynamic” kundalini kriyas, chakra activation yoga explores the physical, metaphysical, emotional, psychological, energetic, and vibrational elements of each of the seven major chakra-energy centers. $10. Mookshi Healing Arts Center, 702 S Trenton Ave. 412-407-7829. Wellness@Mookshi.com.

wednesday Wellness Wednesday – East End Coop – 8-9am. 1st Wed. Receive 10% off regularly-priced vitamins, supplements, essential oils, and health and beauty products. Free samples and free wellness class. 412-242-3598. EastEndFood.coop. Co-op Volunteer Opportunity – 4:30-6:30pm. Black Urban Gardeners and Farmers of Pittsburgh, 7013 Monticello St. Info: 413-639-8380 or Taylor. Celeste@gmail.com.

January 2020

Gathering Within the Seasons – 6-7pm. 2nd Wed. Hosted by Youghiogheny Holistic Living. Join Emily to learn and share within the ever-changing seasons. Improve your life by tuning in to the natural cycles, through herbs, foods, and daily self-nourishment. $8. 144 N 3rd St, Connellsville. 724-707-4338. yhlRiverWellness@gmail.com.

11am-2pm. 1st & 3rd Sat. Hosted by Bloomfield Saturday Market and Bloomfield Development Corporation. 5050 Liberty Ave. 412-681-8800. Market@Bloomfieldpgh.org. Winter Indoor Farmers Market – Thru Apr. 11am-3pm. 1st Sat. Hosted by The Marketplace at Emerald Valley & Emerald Valley Artisans. 145 S Main St, Washington, PA.

Women of Color (WOC) Yoga – 6:30-7:30pm. WOC yoga is a safe space for self-identified women, femmes and girls of color. Children welcome. Take up space during this joy-filled yoga practice centered in breath, movement and meditation. Surround yourself with a healing spirit to reenergize your week. $12. YOGAMOTIF, 124 S Highland Ave. Tickets: YogaMotif.com. Morgantown, WV. 304-322-2093. Register: wvbg. org/programs/events/.

thursday Monthly Volunteer Opportunity – 6-7:30pm. 3rd Thur. Come lend a hand and bring a dish to share for an open-to-all monthly volunteer night and potluck! Shiloh Farm, 7211 Thomas Blvd. 412-362-4769. Belly Dance: Magical Motion – 7-8pm. With Dréa Kremposky. Low-impact, natural, body mechanics. Strengthen and tone your core. All ages and abilities welcome. Dress comfortably for movement. $10/ class or $35/four sessions. The Phoenix Arts Center, 13 Pittsburgh St, Uniontown. RSVP: 724-984-3926. DremariHolisticWellness.net. Evening Yoga in the Garden – 7-8pm. Join Jessy Coffman and Heidi Sherwin for an all-levels vinyasa flow class. Breathing techniques, relaxation, strength and relaxation techniques. All ages. Bring yoga mat. $12/members, $15/non-members. West Virginia Botanic Gardens, 1061 Tyrone Rd, Morgantown, WV. Tickets: Forms.DonorSnap.com. Info@wvbg.org. 304-322-2093.

friday Morning Yoga in the Garden – 9-10am. Join yoga instructor Heidi Sherwin to connect with nature. All skill levels and ages are welcome. Bring a yoga mat, water, sunscreen, sunglasses and a small towel. $15/ class, $50/series for members, $65/nonmembers. West Virginia Botanic Garden, 1061 Tyrone Rd,

Good Fridays at the Andy Warhol Museum – 5-10pm. For a more social experience the museum is open until 10pm Fridays with half-price museum admission and a cash bar. 117 Sandusky St. 412-237-8300. Information@Warhol.org. Tickets: Warhol.org.

saturday Farmers’ Market Cooperative of East Liberty – 5am-noon. Permanent, year-round. The oldest continuously operating market in western PA, since 1941. Owned by a group of farmers plus vendors selling bedding plants, produce, baked goods etc. 344 N Sheridan Ave. 412-661-4414. Morgantown Indoor Farmers’ Market – 8:30amnoon. Jan 4, 18; Feb 1, 15, 29; Mar 14, 28; Apr 11, 25. Featuring most of the same vendors as the summer market. SNAP matching program: use SNAP dollars to shop for local food, receive matching tokens for the amount spent. Also accept cash, credit, debit, and Apple Pay. See info booth for details. Wesley United Methodist Church, 503 N High St, Morgantown, WV. Co-op Volunteer Opportunity – 9:30-11:30am. Black Urban Gardeners and Farmers of Pittsburgh, 7013 Monticello St. Info: 413-639-8380 or Taylor. Celeste@gmail.com. Bloomﬁeld Saturday Winter Market – Thur Mar.

SOKO Community Market – 11am-3pm. 3rd Sat. Sponsored by the Hill District Community Development Corp. The Swahili word for market is Soko. Find locally grown fresh produce, organic products, local small business vendors and local artists. Vendors wanted. 412-765-1820. HillDistrict. org/SOKOmarket. Winter Indoor Farmers Market – Thru Apr. 11am-3pm. 1st Sat. Hosted by The Marketplace at Emerald Valley and Emerald Valley Artisans. Get to know your local farmers and producers. 145 S Main St, Washington, PA. 855-674-6826. Cows@ EmeraldValleyArtisans.com. Breathe Easy Salted Meditation – 11:15am-noon. 3rd Sat. Breathe a sigh of relief in the Crystalline Cave through guided meditation with Kelly, of Pittsburgh Photon Studio. $25. Sterling Yoga, 393 Vanadium Rd, Ste 201. 412-260-0533. Tickets: SterlingYoga.com. Pittsburgh Opera – Free Brownbag Concert – Noon. Jan 4, Feb 8, Mar 7, Apr 4. Doors open at 11:30am. You bring the snacks; they bring the entertainment at Pittsburgh Opera HQ. Pittsburghers and visitors of all ages are invited to enjoy free, intimate noontime concerts. Pittsburgh Opera Resident Artists perform some of Opera’s most popular arias, as well as a mix of Broadway, musical theater, and other surprises. 2425 Liberty Ave. 412-281-0912. Saturday Self-Care PEMF– 2-5pm. Hosted by Well Oiled and The Wave PEMF, LLC. Pulsed Electromagnetic Field (PEMF) sessions are a safe, nonsurgical way to manage pain and speed healing without drugs or side effects for humans, dogs, small animals, and horses. Used to treat inflammation, arthritis, wounds, and some types of pain and discomfort. 25-minute sessions. $65/session, $150/3 sessions. Facility is handicap friendly, willing to work with reactive dogs. Well Oiled, 1414 Potomac Ave. Appt: 724-318-2882.

Coming Next Month FEBRUARY

Regenerative Medicine plus: Cardiovascular Health To advertise or participate in our next issue, call 724-271-8877 28

Pittsburgh, PA

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community resource guide 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.

ALTERNATIVE MEDICINE ALTERNATIVE REMEDIES

305 Jefferson Ave, Moundsville, WV 304-506-3585 Dr.Carol@Remedies.com.co AlternativeRemediesOnline.com Dr. Carol offers a personalized holistic approach to your health concerns through nutrition, supplements, exercise, cellular spa treatments, homeopathy and self-help classes. Twenty years of experience in naturally supporting the body, her specialties are digestive health, women and children, and gluten-free living. Health memberships and video conferencing available.

AROMATHERAPY WELL OILED

Melissa Robb, BSW, JD, CA, RPII Certified Aromatherapist, Reiki II Practitioner 1414 Potomac Ave, Dormont 412-531-6457 • GetWellOiled.com Be your own best wellness advocate. Melissa can help you learn about essential oils, answer questions about CBD or help you along your spiritual path. Holistic We l l n e s s S h o p p r o v i d i n g accessible, affordable, and safe products plus workshops for optimal health and wellness: mind-body-spirit. High-quality aromatherapy oils and accessories, CBD and spiritual workshops. See calendar for classes.

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

D r. L a z a r u s p r a c t i c e s 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 6.

CHIROPRACTIC APPALACHIA CHIROPRACTIC & WELLNESS, PC

Travis D Horne, DC • Gi Ming ‘‘Lili’’ Chan, ND 20120 Route 19, Ste 202, Cranberry Twp, PA 724-553-5312 AppalachiaChiropractic.com Best of natural medicine – combining both chiropractic and naturopathic care. We provide integrative and individualized care to the community where patients feel heard and truly cared for. We offer manipulation, sports medicine, nutrition, herbal, homeopathy and hydrotherapy. See ad, page 15.

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 7.

Track your health from the comfort of your own home AT HOME TESTING, DELIVERED DIRECTLY TO YOU.

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20% OFF EVERYTHING Use Code NASSWPA20 Visit LetsGetChecked.com today.

PITTSBURGH UPPER CERVICAL CHIROPRACTIC

David Radziercz, DC, Co-Director 8110 Ohio River Blvd, Pittsburgh 412-766-0321 Info@PittsburghUpperCervical.com PittsburghUpperCervical.com Upper cervical chiropractic focuses on restoring balance and function to the spine and nervous system to bring about positive health changes. We help people just like you get out of pain and get back to actually living. Ask about our new patient starter package.

Conservation is a state of harmony between men and land. ~Aldo Leopold January 2020

COACHING POINT A COACHING AND CONSULTING Kieran M. Diorio 226 Donohoe Rd, Ste 201, Greensburg 724-331-9263 PointACoachingAndConsulting.com

Assisting high-performers to accelerate happiness without sacrificing business success; gain the clarity you need to truly align your efforts with your results. You deserve balance in your success! See ad, page 18.

FAMILY AND LIFESTYLE MEDICINE GENTILE FAMILY DIRECT PRIMARY CARE Natalie Gentile, MD 5655 Bryant St, Pittsburgh GentileFamilyDPC@gmail.com GentileFamilyDPC.com

Affordable, high-quality, evidencebased direct primary care for patients of all ages, regardless of insurance status. Become a member for a low monthly fee and get unlimited office visits, quality healthcare, wholesale prices on prescription medication and at-cost labs. They support a plant-based lifestyle and specialize in intensive therapeutic lifestyle counseling.

FUNCTIONAL MEDICINE YOUR HEALTH INVESTIGATOR

Dr William Howrilla, DC, CFMP Pittsburgh • SW Pennsylvania • Telehealth 412-445-3168 • YourHealthInvestigator.com Dr. William Howrilla, DC, CFMP is a unique chiropractor and functional medicine practitioner who utilizes Contact Reflex Analysis or CRA, which assesses the energy connections within the body for health analysis, detailed health history and other testing modalities to help you restore your health and regain your vitality and quality of life. See ad, page 23.

HEALTH COACH SHE’S MY HEALTH COACH

D’Anna V. Kromer 1195 W Laurel Cir, Mount Pleasant, PA 724-331-3365 • ShesMyHealthCoach.com

HEALTH FOOD

APPALACHIA CHIROPRACTIC & WELLNESS, PC

Locally owned and operated grocery, health and wellness store since 2002. We offer natural, organic and local foods and products; special diet including GF and Keto; quality supplements; dedicated peanut and GF bakery featuring beautiful custom cakes. Our café offers delicious house-made meals. We provide exceptional customer service and knowledgeable staff.

Best of natural medicine – combining both chiropractic and naturopathic care. We provide integrative and individualized care to the community where patients feel heard and truly cared for. We offer manipulation, sports medicine, nutrition, herbal, homeopathy and hydrotherapy. See ad, page 15.

Peters Town Center, 130 Gallery Dr McMurray • 724-942-5800 SunnyBridgeNaturalFoods.com

HOLISTIC CENTER DREMARI HOLISTIC WELLNESS

Andréa Kremposky: Holistic Health Practitioner, Energy Healer (Cert.) Smithfield • 724-984-3926 DremariHolisticWellness.net Assessments, coaching collaboration for whole individual wellness: body, mind and energy. Nutrition, herbs, complementary modalities and energy work. Specializing in distance/remote work. Workshops available.

INTEGRATIVE MEDICINE DR. DAN WAGNER, RPH, MBA, PHARM-D

Natural Medicine Consultant Distance consultation by phone or Skype 412-486-6263 • AskDrDanWagner@gmail.com Renowned integrative health practitioner and author of Interpreting Your Bloodwork by Dr. Dan Wagner has 21 years as a counselor of both natural and allopathic medicine. In his book, which is available on Amazon or by calling the number above, Dr. Dan explains the results of 135 blood tests and provides council on natural ways to improve results using nutrients, herbs, homeopathy, diet and essential oils.

INTERIOR DESIGN DEBORAH BELLA INTERIOR DESIGN

Debbie S Bielawski, Allied ASID, Associate IIDA 412-216-5487 • DeborahBella.com Info@DeborahBella.com

Certified health wellness coach and registered yoga teacher assisting individuals with habit change. Providing support, a c c o u n t a b i l i t y, a n d t o t a l transforma tional programs addressing most pressing health issues like sugar cravings, energy and mood swings, stress, inflammation, emotional eating, chronic dieting, weight loss, diabetes, and sleep hygiene. Plus, offering private yoga instruction.

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SUNNY BRIDGE NATURAL FOODS & CAFÉ

NaturalAwakeningsSWPA.com

Redesigning your home or office beautifully by utilizing natural, eco-friendly, sustainable and biophilic solutions that are healthier for your mind, body and soul. See ad, page 11.

Travis D Horne, DC • Gi Ming ‘‘Lili’’ Chan, ND 20120 Route 19, Ste 202, Cranberry Twp, PA 724-553-5312 AppalachiaChiropractic.com

VI-TELOMETRY, LLC

20 Cedar Blvd, Ste 300, Pittsburgh 412-522-4681 Vitelometry.com Vi-Telometry combines the naturopathic eclectic use of herbs that promote health and wellbeing with the modern nutritional and herbal science fascination with anti-aging and telomerase activity. See ad, inside front cover.

SPIRITUAL CENTER FOR SPIRITUAL LIVING GREATER PITTSBURGH

Michael Mangus, Spiritual Leader 101 W Main St, Ste 103, Carnegie, PA CSLGreaterPitt@gmail.com CSLGreaterPittsburgh.org A spiritual community teaching the Science of Mind and Spirit through classes, workshops and the Sunday experience 10:30 to 11:30 a.m. each week. Spiritual counseling and sacred art also offered. See ad, page 11.

THE PRAYER WARRIOR AND HEALER ThePrayerWarriorAndHealer.com ThePrayerWarriorAndHealer@gmail.com

Healing children, adults and pets through Divine Intervention practices. Specializing in: customized written prayer requests and crystal grids; assisting empathic and sensitive children; Akashic (past-life record) readings; energy clearing for self, home, property and workplace. See ad, page 8.

Cheers to a new year and another chance for us to get it right. ~Oprah Winfrey

THERMOGRAPHY ALL ABOUT THERMOGRAPHY, LLC

Barbara Calcagni, CCTII Serving Western PA and beyond 412-378-7506 • AllAboutThermography.com AllAboutThermography@gmail.com Facebook: All About Thermography Thermography is non-invasive medical testing that is radiation free. Barbara Calcagni is a Certified Clinical Level II Thermographer (CCT II) who provides overall health screenings, finding inflammation/infection or disease. Choose to be proactive with your health. See ad, page 15.

URBAN FARMING GROW PITTSBURGH

Raqueeb Bey, Garden Resource Coordinator 6587 Hamilton Ave, Ste 2W, Pittsburgh 412-362-4769 ext 215 Raqueeb@GrowPittsburgh.org 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. See calendar for workdays.

VIBRATIONAL MEDICINE SACRED, CENTERED, YOU, LLC 304 Third St, California, PA 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. See ad, page 9.

WELLNESS LEARN AND GROW WITH SARA JO

144 Third St, Connellsville 724-208-4977 LearnAndGrowSJR.wixsite.com/website Nutrition and wellness coaching through mindfulness, holisticbased approaches, SOUL (seasonal, organic, unprocessed and local) and intuitive eating. By appointment only. Schedule a free, 30-minute consultation. Empowering others to listen to their bodies and to create health in their lives according to their needs and lifestyle. See calendar for classes.

SALT OF THE EARTH

Himalayan Salt Cave and Chakra Boutique 504 Valley Brook Rd, McMurray 724-260-0472 • SaltOfTheEarthpgh.com Salt of the Earth offers the ancient healing benefits of salt; serene, therapeutic, and exquisitely built with 16 tons of authentic Himalayan salt. Sessions are 45 minutes. Group events: guided meditation, yoga, sound healing, and pilates. Personal services in the cave: reiki, massage, cellular healing, Akashic Records, mediumship and spirit guide channeling. Known to heal respiratory and skin issues, the organically dispersed salt is naturally detoxifying, reduces inflammation, cleanses the respiratory system and improves sleep. See ad, page 22.

WINER WELLNESS CENTER 2419 Baldwick Rd, Pittsburgh 412-922-9355 • DrWiner.com

Holistic Wellness Center with practitioners for chiropractic, nutritional consultation, allergy elimination and muscle therapy. Workers’ compensation and accident insurance claims. Fully stocked all-natural supplement store.

YOGA AND MEDITATION THE HIMALAYAN INSTITUTE OF PITTSBURGH 300 Beverly Rd, Pittsburgh 412-344-7434 • HipYoga.org

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 ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NaturalAwakeningsSWPA.com. 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.

The Himalayan Institute of Pittsburgh is committed to creating and supporting programs for wellness in body, mind and spirit; and to promote personal peace and global unity. A daily schedule of yoga and meditation classes and healing services, including massage, reiki and ayurvedic health consultations offered, and leaders of education, providing authentic yoga and ayurveda certification programs. See ad, page 5.

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Advertising is a key part of modern business and it informs us about the personal choices we have when it comes to our health. Nowadays time is such a valuable asset and with Natural Awakenings you don't have to worry about it, it is so easy and so rewarding! ~Barbara Calcagni All About Thermography

ATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business, complete with comprehensive training and support system. New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakeningsmag.com/MyMagazine.

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For more info, visit: NaturalAwakenings.com January 2020