Natural Awakenings Pittsburgh February 2023

Heart-Healthy Living

Mindfulness Tips to Deepen Relationships

Nourishing Foods That Heal the Heart

How to Safely Feed

Whole Foods to Pets

Awakening to the Heart’s Intelligence

This Cold & Flu Season

Publisher Michelle Dalnoky

Lead Editor Martin Miron

Production Assistant Joann Dalnoky

Design & Production C. Michele Rose

Sales & Marketing Michelle Dalnoky

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Beyond Forgiveness

I have a favorite saying; “I’m glad I’m able.” I always have a lot going on in my life—maybe too much. In fact, I often neglect myself and I fear that one of these days soon it will catch up to me, but still, I really am glad I’m able. As I approach my 60s, I think I am doing well in most ways. Life is a struggle for all of us, but I feel I am well-balanced emotionally and mentally, moderately strong physically and so far, my cognitive abilities are intact.

Sharing compassion, kindness and support to others is a part of my daily life, and I am grateful that I have been able to keep my spirit intact. Life has never been easy for me, and one of the greatest lessons that I learned is that my ability to forgive allows my spirit to be free to be me, not someone who is angry, bitter, sad or hateful. Of course, we have to protect ourselves from people who hurt us, but we also know that everyone has a story about their own struggles, history and reasons for their dysfunction. I also recognize that not everyone is able to be insightful or empowered to change. We all have different abilities.

My Mother was born in Germany in 1943, right smack in the middle of WWII. Her father was killed and her mother had five children under the age of 8. Her town was totally bombed out and my grandmother had to find a way to survive and feed her children. Her house was totaled and there was rubble everywhere. All of the bridges were gone. She was in her mid 20s, bartered her husband’s belongings for food and fuel and rented rooms in her house after she was able to save it from being taken way. She grew her own food, with chickens for eggs and meat. She was so resilient, but stern because she had to be. My mother married my father, an American GI, when she was 16. By the time she was 20, she had three children of her own and was living in the U.S. without a support system. Needless to say, she had a difficult childhood and early adulthood. Being a very dysfunctional parent, we have had a difficult relationship off and on, but despite all of that, I get most of my strength and resilience from those two women.

©2023 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing.

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I am happy to have been working on myself for many years, and don’t think I am nearly as dysfunctional as I could be, given my upbringing. In the end, everyone is imperfect, but when you get beyond forgiveness, you appreciate the strength, have compassion for hardship and realize that even though your relationships may be more distant than you would like, they can still survive.

With compassion, it doesn’t have to be all or nothing. Life will never be perfect. My mother started nursing school when she was 57 and graduated at age 60. This year she will be 80, and is the director of a free clinic that serves uninsured people between the ages of 55 and 65. She is strong, compassionate and glad to be able.

Michelle Dalnoky, RN, BA, Publisher

Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

10 BABY STEPS TO LIVING GREENER

Tips for Lowering Toxins in the Home

12 NOURISH THE HEART

Foods That Promote Cardiac Healing

20

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16 A NEW CHAPTER— Nexus for Consciousness, Healing and Hope

24

20 LOVE IN THE PRESENT MOMENT Mindfulness for Couples

24 BRUCE CRYER on His Love Affair With the Heart

26 WHOLE FOODS FOR DOGS AND CATS

Human-Grade Meals for Our Furry Best Friends

26 natural pet 28 calendar 30 resource guide

31 classifieds

Galentine’s Day Hike

The Richard King Mellon Foundation will host a young adult Galentine’s Day Hike from 2 to 4 p.m., February 13, in Frick Park. Couples may include a best friend, a new friend, a gal pal or anyone to spend Galentine’s Day with; all genders and friendships are welcome.

These young adult community events are designed for those 18 to 26 years old or anyone attending a secondary educational or technical institution in the Pittsburgh area. The mission is to create a welcoming space for all races, genders, sexualities, religions and experience levels. Participants can meet other young adults with a passion and/or curiosity for connecting with nature to create a community of outdoor enthusiasts that is welcoming to all.

Cost is $5. Location: Frick Park Environmental Center 2005 Beechwood Blvd., Pittsburg For more information, call 412-5864576 or email Abbie@ventureoutdoors.org.

Heinz History Center Green Building Tour

The Green Building Alliance (GBA) will conduct a tour of the historic Heinz History Center from 8 to 9 a.m., February 8. To commemorate its 30th anniversary, GBA is revisiting some of the green buildings that influenced the region’s path to sustainable leadership.

Participants will walk through the first Smithsonian property in the country to become Leadership in Energy and Environmental Design-certified while learning about the project’s history, the building’s green features and insights into sustainable building operations.

They will hear about why green building was pursued during the initial project planning; the center’s current building operations; gain insight into how the project influenced other cultural institutions; and understand how involvement in the Pittsburgh 2030 District is helping to continue its commitment to sustainability, especially related to energy and water use.

Admission is free for members of the Green Building Alliance, $20 for nonmembers. Location: 1212 Smallman St Pittsburgh. For more information, visit Tinyurl.com/HeinzFactoryTour.

Yoga For Recovery

Carol Huncik, a certified yoga, and meditation instructor and reiki practitioner specializing in recovery patients, will present Yoga for Recovery, a yoga class from 6 to 7 p.m., on February 1, 8, 15 and 22. She has worked with clients on their journey of healing for many years and is also available for private sessions that include yoga, meditation, art, spirituality and reiki. No experience is necessary. BYO yoga mat if possible. Friends and family are welcome.

She states, “Yoga for Recovery is great for those that are needing a place to let go and become calm to release anxiety. Students will learn breathwork and postures that aid one getting into the parasympathetic mode, which calms and soothes the nervous system. Finding peace is where we start. No matter where you are at in recovery, this class can help get you to a centered place. so by the end of class you will find your peace and grace for yourself and your life’s journey. Come stretch, breath, let go and find peace!”

Location: Tuned Wellness, 3925 Reed Blvd., Murrysville, and online. Email CarolHuncik@gmail.com for the Zoom link and more information.

Carol Huncik

Sustainable Pittsburgh Workplaces Celebrates Pitt

Sustainable Pittsburgh Workplaces by nonprofit Sustainable Pittsburgh has awarded its inaugural Platinum level designation which recognizes organizations that demonstrate a commitment to environmental, social and governance performance to the University of Pittsburgh.

Workplaces that prioritize sustainability contribute to more vibrant, equitable communities and support a healthy environment. Sustainable Pittsburgh, which includes the Sustainable Pittsburgh Restaurant, believes that businesses, nonprofits, institutions and local governments have the power to make this region a better place for all.

The Sustainable Pittsburgh Workplace program offers a globally relevant framework for sustainability progress that includes best practices to reduce organizational risk and expense, respond to stakeholder expectations, better attract and retain employees, tap new markets and innovations, support the local community and stand out to customers, investors and other constituents.

Joylette Portlock, Ph.D., executive director of Sustainable Pittsburgh, says the university is setting an example for their peers in southwestern Pennsylvania by embedding sustainability as a core value to their operations, both internally and within the community. Sustainable Pittsburgh evaluates the workplace across a range of categories and actions such as carbon reduction; diversity, equity and inclusion; resource conservation; responsible sourcing; and product design. Workplaces are recognized with one of four levels of designation, ranging from Bronze to Platinum.

“The University of Pittsburgh defines sustainability as balancing equity, environment and econom-

ics, so current and future generations can thrive,” says Aurora Sharrard, Ph.D., executive director of sustainability. “Keeping this in focus, Pitt is actively involved in sustainability initiatives and practices across disciplines, domains and scales, including a commitment to carbon neutrality by 2037. Pitt is earning a strong reputation for its culture of sustainability across the nation because of the university’s business operations,

research collaborations, fostering of vibrant student groups and commitment to master planning. We encourage others to join and follow along as we continually challenge the status quo to create sustainable solutions, actions, strategies and opportunities for students, faculty, staff, our campuses and Western Pennsylvania.”

For more information, visit SustainablePittsburgh.org.

Accelerate Healing with Energy.

Using light energy through distance healing, your healing process can move forward more smoothly.

“My knee was warm for about 3 full hours after I left. It seemed to heal further after I slept the first couple of nights. While my knee was not healed 100%, it was significantly better and I was able to go on my Montana ski trip the next week.

P.S. Another month after my ski trip my knee has continued to improve.”

Robert, Gainesville, GA

Practicing by donation for nearly 10 years. Questions? Call Bill at 770-990-9191 or visit https://www.distancehealer.me

Weighted Blanket for Better Sleep

Weighted blankets may be a non-drug option to help ease conditions like insomnia and anxiety by allowing the body to release more melatonin (a hormone that promotes sleep) at bedtime.

In a new study published in the Journal of Sleep Research, researchers from Uppsala University in Sweden measured the amount of melatonin, oxytocin and cortisol in the saliva of subjects after sleeping with either a light blanket or a weighted blanket. They found that using a weighted blanket helped naturally increase production of melatonin by 32 percent. There were no significant changes in the levels of oxytocin, cortisol or sympathetic nervous system activity.

Zinc for Colds and Flu

Astudypublishedin BMJ Open evaluated the use of zinc for thepreventionortreatment ofacuteviralrespiratorytract infections(RTI)inadults.As a treatment for colds and flu, zinc reduced symptoms by two days, compared to the placebo. The researcherssurmisedthatof100peoplewithupperrespiratory infections, 19 of them recovered by day seven as a result of the zinc treatment. Symptom severity appeared to be lower for those treated with zinc—with improvements seen by day three. Those taking zinc experienced an 87 percent lower risk of developing severe symptoms.

In terms of the prevention of colds and flu-like illness, taking zinc was found to have a modest effect compared to the placebo, with one out of 20 infections prevented. Preventive effects were most significant in reducing severe symptoms. Overall, there was evidence suggesting zinc might prevent RTI symptoms and shorten its duration. Researchers were unable to clearly ascertain the efficacy of different dosages and delivery (oral or nasal spray).

Kabardins photo/AdobeStock.com

BABY STEPS TO LIVING GREENER TIPS FOR

LOWERING TOXINS IN THE HOME

by Tom O'Bryan

Millions of Americans are spending more time in their homes as employers embrace work-at-home arrangements following the pandemic. Many families have redesigned living spaces to accommodate one or more offices, and as they streamline their abodes, it is important to also take care of any potential hazards.

Some dangers around the house are easy to spot, like toys left in a hallway where people might trip or exposed electrical wires that could cause a fire. Other hazards are not as obvious but equally dangerous. Daily exposure to invisible household toxins, for example, can cause serious health consequences.

Almost beyond comprehension, the average person is exposed to 700,000 to 2 million toxins each day, and some of these are “forever chemicals” that never leave the body or take decades to be expelled. This huge toxic burden can accumulate in

the body, strain the immune system and compromise overall health. “The research is very clear—huge, huge, strong correlations between toxin load and most of your autoimmune diseases,” remarks Joseph Pizzorn, ND, author or co-author of six textbooks for doctors and seven consumer books, including, most recently, The Toxin Solution.

The good news is that many of these threats can be corrected with a little insight, planning and budgeting. Changes to our everyday choices can go a long way toward keeping our bodies and homes healthy and safe, while also creating a greener and healthier environment.

The Air We Breathe

The air inside our homes can be up to 100 times more polluted than outdoor air, containing pollutants such as mold, smoke, out-gassing chemicals, pollen, pet dander,

bacteria and viruses. There are many portable HEPA and carbon air filter options available at different price points that will help remove contaminants. According to a 1989 Clean Air Study by the National Aeronautics and Space Administration, common houseplants can remove organic pollutants from indoor air and, when combined with activated carbon air filters, are more effective. Examples of such plants are the Boston fern, spider plant, variegated snake plant, peace lily, English ivy, cornstalk dracaena and many other inexpensive varietals.

Between the Sheets

Flame-retardant chemicals in our sheets, mattresses, mattress pads and even pajamas out-gas minute amounts that can accumulate in our bodies over time. Because we spend approximately onethird of our lives in bed, it is important to ensure that the sleeping environment is as healthy as possible. Consider switching to organic cotton options for all bedroom items. Pressboard furniture is soaked with formaldehyde; replace it with solid wood pieces to reduce exposure to off-gassing. Turn off Wi-Fi at night to reduce exposure to EMF radiation. These changes can be made gradually, as the budget allows; think of them as an investment that will pay off with improved sleep and wellness

COMING IN MARCH

& NUTRITION

In the Kitchen

For many of us, turning on the faucet for a glass of water can produce a cocktail of toxic chemicals, including lead, arsenic and per- and polyfluoroalkyl substances (PFAS)—also known as the “forever chemicals.” The Environmental Working Group’s Tap Water Database ( ewg.org/tapwater ) provides a searchable database of contaminants found in drinking water by zip code.

Investing in a water filtration system is a great way to avoid these chemicals. They, too, are available at different price points. Whether it’s a countertop unit, a filter mounted on the faucet, an undersink device or a whole-house system, the best solutions include charcoal granulation, a two-micron filter and reverse osmosis.

Smart swaps in cookware and bakeware are also a must. Begin by replacing nonstick pans with stainless steel, glass or cast-iron options. If replacing them all at once isn’t economically viable, start with the most damaged and scratched pans and continue as finances allow.

Food storage can be another source of toxins. Studies have found that certain chemicals in plastics can leach into our food. Move away from plastic storage containers to glass, and swap plastic wrap for a non-toxic alternative like beeswax wrap or reusable bowl covers.

In the Bathroom

Clean the shower head and install a chlorine shower filter. Gradually begin to replace soap and shampoo with non-toxic products that contain all-natural ingredients; specifically look for ones that are paraben-free, gluten-free and organic.

For other personal products such as perfume, move away from synthetic fragrances, which can contain endocrinedisrupting chemicals, and replace them with all-natural alternatives such as essential oils. Toothpaste should be glutenand fluoride-free. Newer options contain hydroxyapatite—a naturally occurring mineral—which can be an alternative to fluoride and help remineralize teeth. Replacing makeup all at once can be costly, so begin with lipstick and lip balms and look for gluten-free alternatives.

Baby Steps

While it may feel overwhelming to embark upon a green living journey, positive change doesn’t happen all at once. Pick one area and make baby steps. Even small, incremental actions can have a powerful cumulative impact on the mind, body and planet.

Dr. Tom O’Bryan, DC, CCN, DACBN, is the founder of TheDr.com, author of The Autoimmune Fix and chief health officer for KnoWEwell, the parent company of Natural Awakenings Publishing Corp.

The right food choices don’t just prevent heart disease and help shrink artery plaque, they also nourish and heal the heart. For a healthy ticker, enjoy these five food groups every day.

Fabulous Fiber

Fiber is the roughage in vegetables, fruits, beans and nuts, and it is loaded with agebusting nutrients. Eating fiber suppresses appetite, promotes weight loss, improves blood sugar and cholesterol levels, decreases inflammation and feeds a healthy gut microbiome.

The challenge is to get more fiber every day. Too often, people consume fiber from processed grains and flour, and the sugar load that comes with grain fiber has many adverse impacts on heart health. The best option is to enjoy daily fiber from the following sources: three cups of colorful vegetables; two pieces of fruit, such as one cup of berries and one apple; two handfuls of nuts and seeds; and one-half to one cup of beans.

Nourish the Heart

FOODS THAT PROMOTE CARDIAC HEALING

by Steven Masley, M.D., FAHA, FACN, CNS

Beneficial Beverages

Start with at least four cups of water per day. It doesn’t matter whether it’s flat or sparkling, so long as it’s pure. Pure water can be purchased or made at home or at work with a reverse osmosis filter system.

Smart Fat

Clinical studies show that enjoying fats from seafood, extra-virgin olive oil and nuts decreases the risk of a heart attack and stroke without causing weight gain. Healthy fats improve cholesterol levels, assist with blood sugar control, are critical for the brain, improve hormone balance and reduce inflammation.

Fats enhance the texture of food, adding that smooth, creamy mouth feel to a meal that makes eating a pleasure. Enjoy healthy fats from avocados, seeds and dark chocolate daily.

Clean (Not Mean) Protein

Raising animals in large-scale conventional operations with cruel living conditions is not just mean, it also produces less nutritious meat that can be loaded with hormones, antibiotics and pesticides. Choose clean protein instead, which does not contain added hormones, pesticides and other toxins. Good sources of protein are organic dairy products and eggs, wild seafood and animal protein that has been grass-fed or organically fed while living on open pasture. Beans are also a great protein-packed choice that improves blood sugar and cholesterol profiles. They are the most powerful anti-aging food ever tested.

Except for people that are caffeine sensitive, one to two servings of caffeinated beverages can be enjoyed daily. In moderation, those tea and coffee pigments are good for us.

Don’t forget a fiber- and protein-rich smoothie to stay satisfied and revved up all morning. A balanced and delicious recipe includes one serving of protein powder, frozen organic cherries or blueberries, almond milk and chia seeds.

Take advantage of the option to enjoy wine with dinner—just be sure to limit wine intake to no more than two servings daily. Avoid any beverage with added sugar or commercial sweeteners. Don’t be fooled into drinking juice; without the fiber, fruit juice is much closer to drinking soda than to eating fruit.

Powerful Probiotics

Not only do probiotics help gut function— a healthy gut microbiome decreases inflammation and supports weight control. The latest research reveals that the microbes in the gut have a dramatic impact on the risk for heart disease, as well. Because healthy microbes feed on fiber, eating fiber is good for the gut microbiome, too.

The right gut microbes offer numerous benefits. They lower harmful cholesterol levels, improve blood sugar levels, lower blood pressure to normal levels, assist with weight loss, decrease inflammation and decrease

production of trimethylamine N-oxide (also known as TMAO), a marker for heart disease. Support the gut microbiome by eating probiotic food sources daily, such as yogurt,

kefir, sauerkraut, pickled veggies and miso.

Steven Masley is a physician, nutritionist, trained chef, clinical professor at the

University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Learn more at DrMasley.com.

1 tsp Italian herb seasoning

2 medium garlic cloves, finely chopped

8 large cage-free, organically fed eggs

2 Tbsp organic, whole fat milk (or sour cream)

½ cup organic Comté (or Gruyère) cheese, grated

¼ cup Parmigiano Reggiano cheese, grated

FRITTATA WITH SPINACH, MUSHROOMS AND CHEESE

YIELD: 4 TO 6 SERVINGS

½ pound fresh spinach, washed and drained, stems removed, chopped

2 Tbsp extra-virgin olive oil

½ medium sweet onion, finely chopped

2 cups mushrooms, sliced

½ tsp sea salt

Preheat oven to 375° F. Place spinach in a saucepan with ½ cup of water. Cover with a lid and allow to steam on high heat for 5 minutes. Remove from heat and drain; squeeze out excess water. Set aside.

Heat a sauté pan to medium heat; add olive oil, then onion; stir occasionally. After 1 minute, add mushrooms and continue heating for about 3 to 4 minutes until the onion is translucent and the mushrooms

3 small zucchini, chopped into ½-inch cubes (about 2½ cups)

2 small yellow squash, chopped into ½-inch cubes (about 2 cups)

2 Tbsp white wine

3 medium tomatoes, chopped (about 2½ cups)

4 medium garlic cloves, minced

1 Tbsp chopped fresh parsley

1 tsp fresh rosemary, diced

1 Tbsp fresh basil, chopped

⅛ tsp paprika or cayenne powder (or to taste)

have softened. Add garlic and Italian herbs and heat 1 minute, then remove from heat. In a large bowl, whisk the eggs and milk together. Stir in the Comté or Gruyère cheese, steamed spinach and sautéed onions with mushrooms.

Grease a pie dish with extra virgin olive oil, then pour the egg and vegetable mixture into the pie dish. Sprinkle Parmigiano Reggiano cheese over the top.

Bake for 25 to 30 minutes, or until it has the texture of custard—trembling and barely set. For a golden crust, turn on the broiler for the last couple minutes of baking, but don’t over-bake, or it will get tough. Check it 5 minutes before it’s supposed to be done.

This recipe and photo were excerpted from The Mediterranean Method. ©2019 Steven Masley, M.D. Used with permission of Harmony Books. All rights reserved.

tastes better when served the next day. Steam eggplant on the stove top for 6 minutes or microwave in a glass container for 4 minutes. Cook until tender.

RATATOUILLE

YIELD: 4 SERVINGS

1 medium eggplant (remove ends and any damaged skin), cut into 1-inch cubes

2 Tbsp extra-virgin olive oil

1 medium sweet onion, diced

½ tsp sea salt

¼ tsp ground black pepper

½ tsp oregano, dried

½ tsp fines herbes (or Italian herb seasonning), dried

1 lb firm tofu, cubed, or 15 oz cooked cannellini beans (optional)

Fresh herbs for garnish (parsley, basil, and/ or thyme)

This fragrant side dish from southern France is packed with nutrients. It goes well with chicken or fish, and especially a soufflé. To convert this from a side dish to a complete meal, add 1 pound of cubed tofu or 15 ounces of cooked cannellini beans. Can be served hot or cold and usually

Heat a pan on medium heat and add olive oil; add the onion, salt, black pepper, oregano and fines herbes. Sauté for 2 to 3 minutes or until onions are soft and translucent. Add zucchini, yellow squash, eggplant and wine; stir. Cover and heat for 3 to 4 minutes, until the vegetables soften, stirring occasionally. Add the tomatoes, garlic and fresh herbs; cover, reduce heat to low and simmer for 4 to 10 minutes, until squash softens and the flavors blend.

For a touch of heat, add paprika or cayenne pepper. Garnish with fresh herbs.

Excerpted from The 30-Day Heart TuneUp. Copyright © 2021 Steven Masley, M.D. Used with permission from Little, Brown Spark, New York, NY. All rights reserved.

CIOPPINO (ITALIAN SEAFOOD STEW)

YIELD: 4 SERVINGS

1 Tbsp extra-virgin olive oil

1 medium onion, chopped

¼ tsp sea salt

1 cup mushrooms, sliced

1 tsp dried Italian herbs (rosemary, thyme, oregano, basil)

¼ tsp ground black pepper

3 large carrots, chopped

1 medium fennel bulb, chopped into ½-inch pieces (or 3 celery stalks)

1 cup red wine

1 medium red bell pepper, chopped

1 cup chopped tomatoes or tomato sauce

2 cups low sodium veg etable or fish broth

1 pound mussels and/or clams in the shell, scrubbed clean

1 pound fresh whitefish, cut into 1-inch pieces (tilapia, cod, snapper, catfish)

½ pound large shrimp, peeled and deveined

8 large sea scallops

½ cup fresh parsley, chopped

Heat a large stew pot over medium-high heat. Add oil, onions, salt, mushrooms, herbs and black pepper; stir for 2 minutes. Add carrots and fennel; cook another 2 minutes. Add wine to deglaze for 30 seconds while stirring. Add bell pepper, tomato sauce and broth; simmer for 15 to 20 minutes.

Meanwhile, unless the seafood is super fresh, soak fish, shrimp and scallops

in orange juice or milk for 10 minutes. Rinse and drain when ready to add them to the pot.

Bring another pan with a steamer tray to a boil; add the mussels and/or clams; cook until they open, 5 to 6 minutes. Drain, saving 1 cup of the liquid for later use.

Increase the temperature under the large stew pot to medium-high and add the fish, shrimp and scallops. Heat 4 to 5 minutes until shrimp are pink and fish is cooked. Add the drained mussels and clams plus 1 cup of the reserved clam/mussel liquid; simmer another minute.

Ladle stew into bowls and garnish with parsley. This stew is fabulous accompanied with a tossed green salad on the side or as a second course. Be sure to set the table with additional large bowls for discarded shells.

Recipe excerpted from The 30-Day Heart Tune-Up by Steven Masley, M.D. Copyright © 2021 by Steven Masley, M.D. Used with permission of Little, Brown Spark, New York, NY. All rights reserved.

A New Chapter— Nexus for Consciousness, Healing and Hope

by Brooke Goode

In 1994, the same year Jeff Bezos founded Amazon and Deepak Chopra laid the first bricks on his path to enlightenment, Sharon Bruckman created Natural Awakenings magazine. Each a visionary. Each ahead of their time.

By the late 1990s Americans had developed a voracious appetite for well-researched, practical information about the latest natural approaches to nutrition, fitness, personal growth and sustainable living. The Natural Awakenings franchise was born, expanding into the largest

franchise publishing network in the health and wellness industry.

As the magazine’s 25th anniversary issue, published in 2019, explained, Natural Awakenings was woven from the threads of grit, inspiration and serendipity, creating a tapestry of health, healing and mindfulness. In an interview appearing in that issue, Bruckman clarified her purpose, saying, “The why that has been keeping me ‘on purpose’ can be found in the same mission

statement that inspired me to create Natural Awakenings: to inspire and empower people to awaken to their highest potential, so together we can create a world that works for all living things.”

The world’s delicate ecosystem, now in crisis, was also in need of help. “The critical issues we now address in Natural Awakenings like genetically modified foods and climate change—were just emerging in serious public discourse then, but have since grown in urgency,” Bruckman said. “The good news is that in the past 25 years, viable solutions in renewable technologies, organic farming methods and holistic healthcare practices have made great strides; now they just have to be implemented on grander scale.”

Shortly after the 25th anniversary issue was published, Joe Dunne, Natural Awakenings’ COO, had a serendipitous meeting with Kimberly Whittle, founder and CEO of KnoWEwell. One conversation later, he was certain that Whittle and Bruckman should meet, given their shared vision and mission. Dunne describes KnoWEwell’s online Regenerative Whole Health Hub as “WebMD, NEJM [New England Journal of Medicine], Match. com, Home Advisor, LinkedIn, Facebook, Amazon, Quora, Medium and Apple News all rolled into one for health.” A week later, Whittle was on a plane to Florida to visit Bruckman at her home. It was the start of a providential relationship between two visionaries determined to bring natural healing, health and hope to individuals and families.

A decade earlier, in 2009, Whittle was driven by a series of family health crises to embark on a search for solutions. Deep diving into evidence-based research, she traveled the country to multiple integrative and functional medicine practitioner conferences. “I was blessed to find tremendous success in the prevention and healing of chronic conditions through what today is defined as Regenerative Whole Health, a broad spectrum of global healing approaches and therapies that consider the whole person—mind, body and spirit—connecting the dots between soil, food, lifestyle choices, planet and personal health to help prevent and address the root causes of chronic diseases,” she explains. “I began as a mom on a mission. As I grew into my family’s healer, and then a health and well-being resource for my friends, I felt a deep yearning to go beyond my community and help more people.”

Combining her entrepreneurial spirit, professional experiences, passion and purpose, Whittle formed KnoWEwell as a force for good in the world, to pay it forward and make it easier for others facing their own health crises, and to pay it back to the professional organizations and providers that helped her family heal. Much like Natural Awakenings, KnoWEwell’s mission is to transform health care by

inspiring and empowering individuals with the knowledge, resources and community to proactively prevent harm, address chronic diseases and create “WELLthier Living” for themselves, their families, humanity and the planet.

Last December, KnoWEwell acquired Natural Awakenings, creating an integrated ecosystem that is committed to community, spanning the information gaps, providing immersive multimedia educational experiences and fostering trusted connections locally and globally. Together, these two companies are set to be the solution for consciousness, healing and hope.

A World in Crisis Needs Our Collective Help

Individually and collectively, we are facing unprecedented challenges. Human and planetary health are in crisis, and they are inextricably linked. According to the World Health Organization, climate change is the biggest global health threat confronting humanity.

The Food and Agriculture Organization of the United Nations estimates that 33 percent of the Earth’s soils are already degraded, and more than 90 percent could become degraded by 2050. Soil erosion decreases agriculture productivity and contributes to a host of environmental threats. It can take up to 1,000 years to produce just two to three centimeters of soil.

While gene-edited crops are being promoted by the world’s largest chemical companies as “giving mother nature a boost,” Jeffrey Smith, founder of the Institute for Responsible Technology, warns, “With gene editing techniques, such as CRISPR, nature could be permanently corrupted by countless GMOs, and our food supply—including organic—could be overrun.”

Virinaflora/shutterstock.com

Meanwhile, six in 10 adults and more than half of all children have a chronic health condition. The problem, Whittle believes, is that while our conventional medical system excels at acute care for an injury or a heart attack, it was never designed to treat chronic conditions, focusing more on the symptoms than the root cause of disease. Studies show there is a roughly 17-year lag between new research and mainstream health and medicine practices.

Hope for People and Planet

Evidence-based research is proving that while our DNA may be our ancestry, it is not necessarily our destiny. According to Dr. Jeffrey Bland, the father of functional medicine, “Our gene expression is altered by numerous influences including environment, lifestyle, diet, activity patterns, psycho-social-spiritual factors and stress. These lifestyle choices and environmental exposures can push us toward (or away from) disease by turning on—or off—certain genes.” Ninety percent of the risks of chronic disease are due to non-genetic factors, and with the right knowledge and resources, individuals can change their lifestyle and environment to prevent and reverse chronic health conditions.

Rodale Institute, a leader in organic farming education and research, points to the importance of farming methods in addressing the health and planet crises. According to the organization, “Hope is right below our feet. Healthier soil grows healthier plants, and healthier plants are more nutritious plants. In our work at Rodale Institute, we’re investigating the links between soil health and human health and proving that organic [farming] can feed the world.”

Research by Rodale Institute has confirmed that adoption of regenerative organic farming practices could capture more than 100 percent of current, human-caused emissions of carbon dioxide in the atmosphere. Rodale Institute researchers concluded, “We now know enough to have real hope, and with this hope comes the responsibility to journey down a new path.”

Millennials are leading the way on conscious living, flocking to integrative options and opting for more “natural” care, long advocated by Natural Awakenings. They now constitute the largest

sector of the U.S. workforce with annual spending power of $600 billion. Close to 60 percent of millennials research information about health and nutrition online and on social media. This health-conscious generation believes good health is both a personal and social responsibility. They are early adopters of wearable technology and prefer organically grown, locally sourced and ethically raised foods. But consumers of all ages are overwhelmed by information and unverified online sources in the fragmented whole health market.

Looking Forward

The World Economic Forum reported in 2021 that health care is undergoing a digital revolution that requires multi-stakeholder collaboration and the bridging of information gaps by fusing the digital and analog worlds. The 2017 industry white paper “The Rise of Wellcare”, by PricewaterhouseCoopers, concluded that integrated ecosystems for the consumer in the healthcare industry are essential. This paradigm would include products, services, social media, community and environmental activism.

The good news is that the local Natural Awakenings print magazines, together with KnoWEwell's Regenerative Whole Health Hub, a global digital ecosystem, are forging the paradigm shift. Whittle is honored to be continuing Bruckman’s legacy. “We are kindred spirits; I have the same purpose and unwavering drive that Sharon had founding Natural Awakenings nearly 30 years ago. I am deeply committed to multi-stakeholder collaboration that benefits all—our families, communities and the planet. We will educate to bring consciousness of connections into daily practices and respect for Mother Earth so all can thrive and prosper. Together, we will inspire, empower and achieve a WELLthier Living World.”

Brooke Goode is KnoWEwell’s national editor.

Virinaflora/shutterstock.com

Natural Virus Killer Copper can stop a virus

before it starts

By Doug Cornell

Scientists have discovered a natural way to kill germs fast.

Now thousands of people are using it against viruses and bacteria that cause illness.

Colds and many other illnesses start when viruses get in your nose and multiply. If you don’t stop them early, they spread and cause misery.

Hundreds of studies confirm copper kills viruses and bacteria almost instantly just by touch.

That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about viruses and bacteria, but now we do.

“The antimicrobial activity of copper is well established.” National Institutes of Health.

Scientists say copper’s high conductance disrupts the electrical balance in a microbe cell and destroys it in seconds.

The EPA recommended hospitals use copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives.

The strong scientific evidence gave inventor Doug Cornell an idea. He made a smooth copper probe

with a tip to fit in the bottom of the nostril, where viruses collect.

When he felt a tickle in his nose like a cold about to start, he rubbed the copper gently in his nose for 60 seconds.

“It worked!” he exclaimed. “The cold never happened. I used to get 2-3 bad colds every year. Now I use my device whenever I feel a sign I am about to get sick.”

He hasn’t had a cold in 10 years.

Users say:

“It works! I love it!”

“I can’t believe how good my nose feels.”

“Is it supposed to work that fast?”

“One of the best presents ever.”

“Sixteen flights, not a sniffle!”

“Cold sores gone!”

“It saved me last holidays. The kids all got sick, but not me.”

“I am shocked! My sinus cleared, no more headache, no more congestion.”

“Best sleep I’ve had in years!”

After his first success with it, he asked relatives and friends to try it. They all said it worked, so he patented CopperZap® and put it on the market.

Soon hundreds of people had tried it. 99% said copper worked if they used it right away at the first sign of germs, like a tickle in the nose or a scratchy throat.

Longtime users say they haven’t been sick in years. They have less stress, less medical costs, and more time to enjoy life.

Soon people found other things they could use it against.

Colds

Flu

Virus variants

Sinus trouble

Cold sores

Fever blisters

Canker sores

Strep throat

Night stuffiness

Morning congestion

Nasal drip

Infected sores

Infected wounds

Styes

Warts

Ringworm

Other microbial threats

The handle is curved and textured to increase contact. Copper can kill germs picked up on fingers and hands after you touch things other people have touched.

The EPA says copper works just as well when tarnished.

Dr. Bill Keevil led one of the science teams. He placed millions of viruses on a copper surface. “They started to die literally as soon as they touched it.”

CopperZap® is made in the USA of pure copper. It has a 90-day full money back guarantee. Price $79.95. Get $10 off each CopperZap with code NATA35

Go to www.CopperZap.com or call toll-free 1-888-411-6114.

Buy once, use forever.

Statements are not intended as product health claims and have not been evaluated by the FDA. Not claimed to diagnose, treat, cure, or prevent any disease.

New research: Copper kills viruses in seconds.

Love in the Present Moment

MINDFULNESS FOR COUPLES

by Marlaina Donato

Jam-packed schedules and answering the demands of everyday life can trip us up and break the spell of even the most solid intimate partnership. With dulled senses, it is easy and all too common to go on autopilot. Like abandoned gardens, heart-unions can become casualties of neglect and the absence of joy.

Mindfulness—awareness and cultivation of the present moment—has been shown to lower blood pressure, reduce anxiety and depression and deepen our appreciation of what we have. Relationships can expand and strengthen when couples practice the art of being in the “now”. A 2021 study involving 1,360 heterosexual couples published in the Journal of Sex & Marital Therapy indicates that gratitude and forgiveness also contribute to satisfaction, both relational and sexual.

Conscious Hearts

“Mindfulness practice comes in many forms: journaling, meditation, mindfulness-based cognitive therapy, tai chi or breathwork, to name just a few. By routinely practicing mindfulness, we are able to deepen our own awareness of what we are feeling and how we want to respond to someone we care about,” explains Moraya Seeger DeGeare, in-house relationship expert for Paired, an app for couples.

Maci Daye, the author of Passion and Presence: A Couple’s Guide to Awakened Intimacy and Mindful Sex says, “Even a few minutes a day of mindfulness practice can rewire the brain, build new habits and help us disidentify from our limiting beliefs, stories and intense emotions.”

This is a critical factor in transcending personal triggers and promoting conflict resolution.

Individuals apply: NAPA10221

Practitioners apply: NAPA10221P

She emphasizes that couples often go into fight-or-flight mode because they feel threatened by their partner’s non-verbal behavior or are triggered by old, painful wounds.

Daye, a licensed professional counselor and certified sex therapist, notes, “Mindful couples are less attached to being ‘right’ and explore their own sensitivities instead of blaming their partners.” Once “awakened intimacy” is put into practice, couples become interested in each other’s perspectives and team up to heal and grow. In addition to formal training, she suggests bringing presence to all aspects of life. “Couples can engage their senses when they hug, touch or hold hands,” Daye explains. “They can pause to look at each other when they say hello and goodbye. They can slow down and taste their food, savoring every bite. These behaviors also make sexual experiences more sensual, intimate and connecting.”

Taking a few moments for eye contact, the brush of a hand or compassionate interaction can strengthen bonds. DeGeare, who is also a couple’s therapist at BFF Therapy, in Beacon, New York, recommends slowing down together to get in sync. “This could be going for a walk, cooking or listening to the same podcast and talking about it later. It helps the body tune into your partner a bit and connect. The time you spend doing this outside of the bedroom will deepen your connection in the bedroom.” She suggests bringing movement like a shared dance or yoga class into the mix to foster connection, as well as setting “dedicated times to check in through the week or month, uninterrupted.”

A Deeper Dive

Daily verbal exchanges beyond the mundane can amplify resonance between two people. “Asking questions is vitally important, as it cultivates curiosity—but not the day-to-day questions, such as, ‘What are you doing today’ or ‘What do you want for dinner?’” says Debbie Lambert, co-author of The Mindful Couple. The Del Mar, California, couples counselor and life coach encourages people to ask, “What scares you today? What is the most important thing that you would like to create today? What was one thing that made you grateful today, and what is one thing that disappointed or frustrated you today? What is one thing I can do for you today? These types of questions scrape the surface of knowing and create intimacy and connection.”

Lambert compares the practice of mindfulness to a beautiful dance—flowing, loving and creative—that can change future generations. “The energy from such a dance extends far beyond the couple,” she says. “It can be felt intimately by anyone in its presence. When parents dance this dance, their children are bathed in a high-vibrating energy. They feel safe and loved. Most importantly, they learn a model for how to be in a loving relationship.”

MINDFUL TIPS FOR DEEPER SEXUAL INTIMACY

FROM DEBBIE LAMBERT

Couples get too familiar with each other over time, and the wonder and curiosity leave the bedroom. To deepen the sexual experience, couples can:

� Shift from knowing to curiosity. Ask yourself, “What does my partner need in this moment?” Be in tune with subtle movements and embrace them in the moment, versus thinking this is what my partner likes.

� They say the eyes are the windows to the soul. Eyegazing in bed is a deeply spiritual activity that allows us to connect beyond our normal experiences with each other.

� Smile, laugh and embrace the moment with some lightness. When we smile and laugh, we are out of our heads and into our hearts. This is where we want to spend more time in general.

FROM MACI DAYE

While most couples think they must do more to experience novelty, the best sex results from simply being there and tuning into bodily sensations. Knowing this relieves couples that are exhausted and pressured by the demands of modern life, which have been exceptional lately. They may avoid sex because they fear they must “go all the way”. However, if we are fully present, we can have magical, erotic experiences that are brief and don’t necessarily involve the genitals.

Marlaina Donato is an author, visionary painter and recording artist. Connect at WildflowerLady.com.

Breakthrough Natural

Dr. Felix Liao gained international acclaim for having identified “Impaired Mouth Syndrome” as the overlooked source of many medical, mood and dental issues, and developing a “Holistic Mouth” intervention framework for correcting the root causes of many conditions that are otherwise very difficult to permanently resolve.

Dr. Felix Liao, DDS

BRUCE CRYER on His Love Affair With the Heart

by Kirby Baldwin

Bruce Cryer has been called a Renaissance man because of a varied, four-decade career as a singer, actor, dancer, publisher, author, marketing executive, teacher and coach. In New York City, he played The Boy for 800 performances in the world’s longest running musical, The Fantasticks. He co-authored the book, From Chaos to Coherence: The Power to Change Performance, was lead writer of the Harvard Business Review article titled “Pull the Plug on Stress” and taught at the Stanford Graduate School of Business.

Cryer was part of the original leadership team and former CEO of the HeartMath Institute, which has scientifically studied heart-brain communications and deepened our understanding of how the workings of the heart can

influence human perceptions, emotions, intuition and health. For three decades, he has dedicated himself to developing and teaching stress reduction and resilience techniques that tap into the power and intelligence of the heart.

As one of the leaders of HeartMath, what did you hope to achieve?

Part of what motivated me to join the original HeartMath team was the notion that the heart is much more than a pump. The values we associate with the heart—courage, wisdom, love, compassion—were being viewed as completely separate from the physical heart. Before founding HeartMath, Doc Childre discovered that anything he did in life that succeeded—a job, a diet, an exercise program, a relationship—worked better if he “put his heart into it”. Childre also realized that every major religion, culture and civilization revered the heart throughout history. However, the Western scientific method had reduced the human body to individual components and viewed the heart as a “fantastical machine”. This perspective was inadequate to explain the profound feelings of love, care and even grief we experience in the heart.

How has HeartMath evolved through the years?

The core message of HeartMath has always been this: Human beings have a remarkably well-integrated system with physical, mental, emotional and spiritual dimensions. The heart’s intelligence helps to coordinate all these aspects. The phrase “follow your heart” has actual scientific meaning.

HeartMath’s work has been validated through more than 400 peer-reviewed studies. When we started in the early 1990s, we were a research, education and training organization. Our discoveries using heart-rate variability proved to a mainstream, scientific audience that individuals can regulate their hearts, minds and emotions to produce profound changes in health, well-being, brain function and performance.

How can HeartMath positively impact people’s lives?

HeartMath is a beautiful and simple system that allows people to adapt to life’s relentless change and uncertainty and find balance. The brain directly benefits from the heart’s balancing capacity, which then facilitates expression, communication, listening, reaction times, coordination and emotional strength.

Having survived two life-threatening conditions and then rediscovering many sources of creative expression in myself, I’ve learned that our capacity to keep growing and learning is one of the greatest gifts of being human. Research is now confirming that the more we stay active, interested and curious in life, the more we continue to create a flexible, youthful brain. A childlike spirit of delight and wonder is something we can tap into our entire lives.

How do you practice HeartMath in your own life?

I use heart-focused breathing many times each day. The idea is to inhale for about five seconds and then exhale for about five seconds while keeping your focus in the area of the heart. This 10-second cycle is the optimal pace allowing our systems to find balance and coherence. Sometimes I sit and radiate love to someone I care about or a situation in trouble. Heart-focused breathing has been an integral part of my life for 30 years. I do this not only to maximize my own health physically, mentally and emotionally, but also to connect with humanity as one family, one heart.

Why do you encourage people to develop heart-focused coherence?

The heart is a key center of intelligence for our human system. The practice of breathing and focusing our attention on the heart is the first step to bring the heart and brain into coherent alignment. As we breathe in qualities we value—kindness, compassion, love—and then exhale worries, tension, anxiety or fear, a surprising power is unleashed. More than 30 years ago, I dedicated my life to this path of the heart. It’s an incredible journey.

Kirby Baldwin writes and edits for KnoWEwell, the Regenerative Whole Health Hub and the parent company of Natural Awakenings Publishing Corp.

As guardians of our beloved pets, choosing the best food for them can be a daunting task, with so many options online and in grocery stores, as well as conflicting advice about what is healthiest. For thousands of years, pets were fed human food scraps, and in the last 50 years, as dogs were elevated from being pets to valued members of the family, handing them treats directly from the dinner table became a common practice. Nevertheless, commercial pet food has become an enormous industry in a relatively short period of time—it has only been around for just over 150 years, according to the Pet Food Institute. Globally, the pet food market was valued at almost $95 billion in 2021 and is expected to continue growing, according to Grand View

Whole Foods for Dogs and Cats

HUMAN-GRADE MEALS FOR OUR FURRY

BEST FRIENDS

by Ruth Roberts

Research. North America dominated the market, accounting for a 49.9 percent share of worldwide revenue that year.

The immense popularity of commercial pet food can be attributed to numerous reasons. Socioeconomic factors make buying processed pet food affordable; nutritional science makes it look sophisticated; veterinarians endorse it and marketing agencies persuade guardians that it is the best option. Many pet guardians may be concerned that table scraps are not as healthy for their pet as kibble. As a result, most dogs and cats consume commercial diets, many of which include byproducts from the human food industry.

Kelly Swanson, a University of Illinois professor and the author of a 2018 nutrition study published in the Journal of

Animal Science, told Science Daily, “A lot of companies test for complete and balanced nutrition but don’t go beyond that.” She further noted that her study evaluated certain diets by looking at additional factors: “Would dogs like them? Were they digestible? Would they increase activity?”

Leveling Up a Pet’s Diet

Because they are unprocessed and unrefined, pet diets made of whole foods contain more intact nutrients and provide more fiber for digestive health, which can help with constipation, diarrhea or both. According to a 2021 study published in the Journal of Animal Science, some types of fresh, “human-grade” food may be simpler for pets to digest than dry, commercial kibble.

A recent study examined the gut microbiome of pet and stray dogs from South Africa, India and Loas and compared their gut microbiomes to those of dogs that lived 1,000 years ago. The researchers found that the varied diet of the stray dogs of Loas had the most robust microbiome and that it was comparable to the diet consumed by ancient dogs. Like in humans, a healthy and balanced gut microbiome is important for digestion and to fight inflammation.

While there are some foods that pets should avoid, such as alcohol, dairy, chocolate and grapes, many types of meat and vegetables that humans eat can be served to their pets. Because whole-food ingredients like chicken, pork, lamb, beef and chicken eggs are readily available at local grocery stores, it’s easy to get started. The key is ensuring that a pet gets a balance of protein, fat and carbohydrates. There are plenty of homemade pet food recipes available online that consider this balance. The needs of a pet will vary based on species, age, weight and overall health, so consulting with a veterinarian is recommended to keep the pet’s health on track.

Tips for Homemade Pet Food Success

 If it is in the budget, choose grass-fed or pasture-raised meats, which have a healthy omega-3 to omega-6 ratio and are anti-inflammatory.

 The diet should include calcium, iron, zinc and other essential nutrients based on species and individual needs. Consult a veterinarian for guidance.

 Although dogs do not require carbohydrates in their diet, they can digest them. Dogs use dietary carbohydrates to maintain and replace glycogen levels.

 Introducing vegetable fiber—kale, collard greens and fruit such as apples—to a dog’s digestive system helps prevent gas pain.

 Obtain ingredients from organic sources whenever possible, because they contain no pesticides or chemicals that could harm a pet’s health.

 Avoid processed foods and artificial ingredients.

 Look for pet foods without preservatives, byproducts, fillers or food dyes.

The Association of American Feed Control Officials (aafco. org/consumers) offers a wealth of information and guidance regarding commercial pet foods and ingredients. While they do not have a whole foods classification, they do provide information about natural and organic pet foods.

Feeding pets whole food is a great way to help them stay healthy and happy. Make their food at home using fresh ingredients, or look for commercial brands that incorporate whole foods in their products. A pet’s best health starts in the bowl.

Ruth Roberts, DVM, CVA, CVH, CVFT, NAN, is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

calendar of events

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

WEDNESDAY, FEBRUARY 1

Yoga for Recovery with Carol Huncik – 6-7pm. In person and online, hosted by Tuned Wellness. For those in recovery or other issues. Friends and family welcome. Gentle yoga that is trauma-informed, with breathwork with meditation. All levels. Let’s find peace! $14. Email for questions and zoom link: CarolHuncik@gmail.com. Tuned wellness, 3925 Reed Blvd, Murrysville. Park in back, follow signs.

SATURDAY, FEBRUARY 4

Youth Writers Camp – 11am-1pm. Online series hosted by August Wilson African American Cultural Center. 4 Feb, 25 Mar, 8 Apr, 13 May. Students analyze the August Wilson play, Joe Turner’s Come and Gone, set in the post-Great Migration years. Students gain understanding of what causes individuals to be able or unable to establish a sense of selfawareness; reflect on their own purpose/values/ and self-identity to further deepen their understanding of self. $15/session at awc.CulturalDistrict.org/production/84012/list_performancesC. 412-339-1011.

SUNDAY, FEBRUARY 5

savethe date

SUNDAY, FEBRUARY 5

Snow Moon Soul Fest at Visions Reiki and Soul Spa – 10am-4pm. Hosted by Visions Reiki and Soul Spa. Enjoy a variety of energy healing experiences, workshops, speakers, and vendors at this one-day soul festival. Tickets $35 at Eventbrite.com/e/snow-moon-soul-fest-at-Visions-Reiki-and-Soul-Spa-Tickets. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

Shavasana – Cozy Yoga with Monette – 7:158:30pm Online Only. Hosted by Himalayan Institute of Pittsburgh Yoga. Livestream drop in $12. Class packages available. Info at HIPYoga.org.

TUESDAY, FEBRUARY 7

Livestream Sunrise Yoga with Dionne – 6-6:50am. Hosted by Himalayan Institute of Pittsburgh Yoga. Join Dionne for a wake-up session of yoga. Livestream drop in $12. Class packages available. Info at HIPYoga.org.

Selecting the Best Vegetable Varieties for the Home Garden – 8:30-9:30pm. Online class hosted by AbleVeg. Learn to select varieties perfect for your garden while you learn about seed terminology and how to determine when to plant. Having your own garden gives you access to both traditional and unique varieties of vegetables that you rarely find in conventional stores. Tickets $7 at Eventbrite. Info at AbleVeg.com or find them on Facebook.

WEDNESDAY,

FEBRUARY 8

Yoga for Recovery with Carol Huncik – 6-7pm. In person and online, hosted by Tuned Wellness. For those in recovery or other issues. Friends and fam-

ily welcome. Gentle yoga that is trauma-informed, with breathwork with meditation. All levels. Let’s find peace! $14. Email for questions and zoom link: CarolHuncik@gmail.com. Tuned wellness, 3925 Reed Blvd, Murrysville. Park in back, follow signs. Vishoka Meditation I with Naomi Schademan –2-3pm. Part I of II. Hosted by HIP Yoga. While each session can be taken as a standalone course, it is ideal to further your study by attending both. Imagine a life free from pain and sorrow, infused with joy and tranquility. Ancient yogis called it Vishoka. The key is precise meditative techniques to unite mind and breath, healing and rejuvenating every level of our being. Part II is set for 15 Feb. $90. Register at HipYoga.org. 300 Beverly Rd. 412-344-7434.

FRIDAY, FEBRUARY 10

CyberSecurity Seminar “Common Internet Scams” – 10-11am. Hosted by Monroeville Senior Citizen Center. Join the students of Forbes Road CTC’s Computer Networking & Security Program for seminars on cyber security. Bagels & coffee will be served. $2/person. Offers free WiFi. 6000 Gateway Campus Blvd, Monroeville. 412-856-7825.

SUNDAY, FEBRUARY 12

Identifying Trees in Winter – 2-3pm. Hosted by West Virginia Botanic Garden. Retired Core Arboretum manager and lifelong tree junkie Jon Weems gives tips on identifying trees in winter. $5/members, $15/non-members. Register at FlipCause.com/ secure/cause_pdetails/MTYxMzU5. West Virginia Botanic Garden, 1061 Tyrone Rd, Morgantown WV. Shavasana - Cozy Yoga with Monette – 7:158:30pm Online Only. Hosted by Himalayan Institute of Pittsburgh Yoga. Livestream drop in $12. Class packages available. Info at HIPYoga.org.

MONDAY, FEBRUARY 13

Resiliency of the Heart in Healing from Trauma – 6:30-8:30pm. Online event hosted by OMA Center for Mind, Body, and Spirit; Shine Your Light LLC; and Sacred Centered You. Join the panel discussion on Healing from Trauma and various techniques used to heal and move forward. Resiliency is a significant part of the journey of healing, surviving, and transcending adversity. Donations welcome. Register at OMAPittsburgh.org/event/Resiliency-Of-The-Heart.

Annual Pittsburgh Opera Fashion Show: Laced/ Unlaced – 6:30-11pm. Hosted by Pittsburgh Opera. An evening of uninhibited fashion. A showcase of elegance in partnership with Sky Douglass House of Couture Designs and Pulchra Intimates. Silken operatic voices add dramatic dimensions to these sleek and scandalous designs, promising that Laced/ Unlaced will be a scintillating experience like no other. General Admission $45, Student $15, VIP

$175 at donate2.app/PittsburghOpera/FashionShow23. Pre-show cocktail hour at the Bitz Opera Factory, 2425 Liberty Ave.

James Herriot: Simple Life of the World’s Most Famous Veterinarian – 7-8pm. Online presentation hosted by Peters Township Public Library. Join Claire Evans, Anglophile, as she recounts the life and times of Alf Wight, a veterinarian who recounted heartwarming animal stories under the pen name James Herriot. His stories inspired a movie and several television series. Register at PTlib.org/creatures for the zoom link. Peters Township Public Library, 616 East McMurray Rd, McMurray. 724-941-9430.

TUESDAY, FEBRUARY

14

Livestream Sunrise Yoga with Dionne – 6-6:50am. Hosted by Himalayan Institute of Pittsburgh Yoga. Join Dionne for a wake-up session of yoga. Livestream drop in $12. Class packages available. Info at HIPYoga.org.

WEDNESDAY, FEBRUARY 15

Vishoka Meditation II with Naomi Schademan –2-3pm. Part II of II. Hosted by HIP Yoga. While each session can be taken as a standalone course, it is ideal to further your study by attending both. Imagine a life free from pain and sorrow, infused with joy and tranquility. Ancient yogis called it Vishoka. The key is precise meditative techniques to unite mind and breath, healing and rejuvenating every level of our being. Part I was conducted on 8 Feb. $90. Register at HipYoga.org. 300 Beverly Rd. 412-344-7434.

Yoga for Recovery with Carol Huncik – 6-7pm. In person and online, hosted by Tuned Wellness. For those in recovery or other issues. Friends and family welcome. Gentle yoga that is trauma-informed, with breathwork with meditation. All levels. Let’s find peace! $14. Email for questions and zoom link: CarolHuncik@gmail.com. Tuned wellness, 3925 Reed Blvd, Murrysville. Park in back, follow signs.

THURSDAY, FEBRUARY 16

Seed Exchange – 6:30-7:30pm. Hosted by Peters Township Public Library. Save money, reduce waste, discover new varieties, share with fellow gardeners. Swap seeds! Please bring clean seeds in labeled envelopes. Envelopes will be available. Those who are bringing seeds may begin at 6:30. Those without seeds to exchange but who would like seeds can begin at 7pm. Registration required at PTLib.org/swap. Info from Sydney Krawiec at SKrawiec@pt-library.org.

TUESDAY, FEBRUARY 21

Livestream Sunrise Yoga with Dionne – 6-6:50am. Hosted by Himalayan Institute of Pittsburgh Yoga. Join Dionne for a wake-up session of yoga. Livestream drop in $12. Class packages available. Info at HIPYoga.org.

Backyard Chickens for Beginners – 8:30-9:30pm. Online event hosted by AbleVeg. Learn to set up a space to care for backyard chickens, learn about the varieties of chickens and how to keep your flock happy and healthy. Chickens are excellent pets and fun to care for. Tickets $7 at Eventbrite. Info at AbleVeg.com or find them on Facebook.

WEDNESDAY, FEBRUARY 22

Yoga for Recovery with Carol Huncik – 6-7pm. In person and online, hosted by Tuned Wellness. For those in recovery or other issues. Friends and family welcome. Gentle yoga that is trauma-informed,

with breathwork with meditation. All levels. Let’s find peace! $14. Email for questions and zoom link: CarolHuncik@gmail.com. Tuned wellness, 3925 Reed Blvd, Murrysville. Park in back, follow signs.

SUNDAY, FEBRUARY 26

Genograms-Go Beyond the Family Tree to Find Your Peace – 1-4pm. Workshop hosted by Himalayan Institute of Pittsburgh Yoga. Energy psychology practitioner and yoga instructor Sanna Carapellotti helps you create a Genogram to track your family’s story, love patterns, and hardships to discover yourself and find peace. Free yourself to change your future. $57. Info HIPyoga.org/events/category/workshops/.

ongoing events

sunday

Hatha I Yoga – 10-10:45am. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

Thai Cooking Class – 1-2:30pm or 3:30-5pm one Sunday/month thru May. Hosted by Thai Me Up. Learn to make quick, simple, delicious food at home. 10 students/class. $50. Register by calling 412-488-8893 or go to Thai Me Up, 118 S 23rd St. Spiritual Sounds – 4-5pm. Hosted by Salt of the Earth. First Sunday each month thru July. Enchanting and energetic healing with cleansing and grounding crystal singing bowl vibrations. Michele combines crystal bowls, reiki, and guided meditation. Tickets $45 at Clients.MindBodyOnline.com/ classic/ws. Salt of the Earth. 504 Valley Brook Rd, McMurray. 724-260-0472.

Sunday’s Restorative Rejuvenation – 5-6:30pm. 3rd Sun. Hosted by Morgantown Power Yoga. All levels welcome. Learn to use breath, props, and focused awareness to decrease stress and anxiety in the body and the mind. Compliment your power yoga practice with restorative rejuvenation. $25. 235 Spruce St, Morgantown, WV. Tickets: Clients.MindBodyOnline.com.

Hatha I Yoga – 7-7:45pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

monday

Hatha I Yoga – 10-11am and 6:30-7:30pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

Hatha II Yoga – 12:20-12:50. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. New lunchtime class with Christianne. Register online for drop-in and membership rates. HIPYoga.org, 300 Beverly Rd. 412-344-7434.

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

tuesday

Hatha I Yoga – 8:45-9:30am. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online

for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

Sensory Friendly Afternoon – 1-5pm. Second Tuesdays monthly thru Nov 2023. Hosted by Children’s Museum of Pittsburgh. Individuals with autism spectrum disorders and sensory issues enjoy a comfortable and accepting museum experience Lights and sounds are adjusted, there are designated quiet areas, and sensory kits with noise-canceling headphones, sunglasses, and fidgets are available. Regular rates of admission apply. Info, PittsburghKids.org/visit/ accessibility. Children’s Museum of Pittsburgh, 10 Children’s Way.

Beginners Yoga – 7:30-7:45pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga. org. 300 Beverly Rd. 412-344-7434.

wednesday

Hatha I Yoga – 1-1:45pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

Yoga for Balance and Harmony – 1-1:45pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

THRIVE Carmichaels Community Garden Project Meeting – 6-7pm every second Wed. Hosted by Domestic Violence Services of Southwestern PA. Attend in person or via Zoom. Fellowship Hall, 101 W South St, Carmichaels. Info 724-223-5477.

Keep Calm and Carry Yarn – 6-9pm. 18 and over. 2nd Wednesday thru November. Hosted by HackPittsburgh. If you knit, crochet, spin, do needlepoint or any yarny craft, join our monthly Stitch & Bitch. Free to members, $2 donation requested but not required. Entry to venue is on Jumonville St. GPS: (40.437892-79.977705). Official address 1936 Fifth Ave. Info@HackPittsburgh.org.

Mid-Week Reset – 7-7:45pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga. org. 300 Beverly Rd. 412-344-7434.

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

thursday

Yoga Classes – 9:30-10:30am. 1st & 2nd Thurs. Hosted by Spruce Street United Methodist Church. All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, W Virginia. 304-292-3359.

Hatha I Yoga – 10-10:45am. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

Movement and Breath Meditation – 1-1:45pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

Hatha II Yoga – 6-6:45pm. Hosted by Himalayan

Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

friday

Hatha II Yoga – 8:45-9:30am. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga. org. 300 Beverly Rd. 412-344-7434.

Hatha I Yoga – 10-10:45am. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

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

Friday Family Walk – 10am-Noon. Hosted by West Virginia Botanic Garden. First Friday of every month. Enjoy a short story followed by a walk around the Garden, conclude with a simple craft. Trail accommodates off road strollers. Members/free, $15/donation per family suggested. Preregistration required: wvbg. org or Forms.donorsnap.com/form.

Friday 101 – Carnegie Science Center Fab Lab Public Workshops – 1-2pm. Hosted by BNY Mellon Fab Lab Carnegie Science Center. Take a crash course in maker technology – learn the basics of 3D printing, laser cutting, vinyl cutting, and more. $30/nonmembers, $25/members. One Allegheny Ave. 412-237-3400. Register: CarnegieScienceCenter.org.

saturday

Hatha I Yoga – 10-10:45am. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

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

Hygge Hykes with Forbes State Forest – 10amNoon, 2nd Sat thru Feb. Hosted by Forbes State Forest. Hygge (pronounced Hoo-Gah) is the Danish principle, feeling, and lifestyle that encompasses wellness, comfort, and coziness. The activity is free but registration is required. Location will be revealed upon registration. 724-238-1200. RMahony@pa.gov.

Morgantown WV Indoor Farmer’s/Grower’s Winter Market – 10am-Noon. Select Sat thru April 15. Monongalia County Center, 270 Mylan Park Ln, Morgantown, WV. Info at MorgantownFarmersMarket.org/markets.html.

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

Prototype PGH – Monthly Open House – Noon2pm Second Sat of the month. Meet with members of our team to ask questions about Prototype and the events, workshops and services offered. Donations appreciated to cover free events and workshops. 460 Melwood Ave #208. RSVP on our Facebook page.

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.

APOTHECARY

MURRAY AVENUE APOTHECARY

Susan Merenstein, RPH, Holistic Clinical Pharmacist

4227 Murray Ave, Pittsburgh

412-421-4996 • MaaPgh.com

A Compounding Pharmacy

Boutique, Pittsburgh's Pet Pharmacy, and home to LabNaturals CBD. We offer holistic health services—hormone balancing and consultation, pharmacist picked supplements, detox, nutritional counseling, absorbable acetylated and palmitated Glutathione products, and pharmacist- compounded CBD products for people and pets. We are a very specialized compounding only pharmacy and we compound anything that is not one-size-fits-all. Check us out online today. See ads, pages 9 and back cover.

CHIROPRACTIC

PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Dr Danielle Marra, DC

Murrysville • Greensburg

724-387-1014 • PittsburghHealthPro.com

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

FUNCTIONAL HEALTH PHARMACY

SUSAN MERENSTEIN, BSPHARM, RPH, HOLISTIC CLINICAL PHARMACIST

4227A Murray Ave, Pittsburgh

412-421-4996 • LabNaturals.com

Founded by Holistic Clinical Pharmacist Susan Merenstein, LabNaturals offers an anti-aging line of skincare products that are safe, non-toxic and affordable. The company also carries a line of people- and pet-friendly CBD products and offers Vital Health consultation services on functional health and hormone balance. See ads, pages 27 and back cover..

FUNCTIONAL MEDICINE

HOMEOPATHY

MELANIE KRNETA

DIP HOM. ACH, Reiki Master

1252 Liberty St, Franklin, PA • 814-428-9895

Facebook: Melanie Krneta Homoeopathy Plus

PANTHER FUNCTIONAL

MEDICINE AND

CHIROPRACTIC

Dr. Danielle Mara, DC Murrysville • Greensburg

724-387-1014 • PittsburghHealthPro.com

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

HEALTH FOOD

THE KEFIR CHICKS

Connellsville, PA

TheKefirChicks.com

TheKefirChicks@gmail.com Facebook.com/TheKefirChicks

Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 15.

HERBS

OLD THYME HERB SHOP, LLC

Lisa Cunningham

Old-Fashioned Family Herbalist

308 Liberty St, Perryopolis, PA 724-736-2400

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

Classical homoeopathic consultations providing individualized care for the entire family. Migraines, hormonal imbalances, PTSD, grief, arthritis, digestive imbalance. Reiki sessions are beneficial for relaxation and pain management. Other services provided are far infrared sauna with medical grade color therapy and Himalayan salt and ear candling.

NATURAL BEAUTY PRODUCTS

NAPTURAL BEAUTY SUPPLY

724-307-8487

NapturalBeautySupply.com

Naptural Beauty Supply was created to end the stigma around natural hair by empowering men and women to love themselves naturally. We do this by instilling confidence in our community and increasing convenience by having the tools and services in one place, such as hair and body butters, beard care and apparel. We are beauty supply with naturals in mind! See ad, page 23.

NATUROPATHIC MEDICINE

DR. ARETI, LLC

Dr. Areti Fitsioris

421 Cochran Rd, Pittsburgh

412-419-1537 (call/text) • Facebook.com/Dr.Areti

Dr. Areti is a board-certified naturopathic physician who implements manual therapy, lifestyle medicine, nutritional analysis, and non-invasive methods to address functional and structural imbalances – services are 100% grounded in evidence-based science. She goes the extra mile to identify and address root causes of conditions and to provide ongoing support.

SPIRITUAL

SACRED, CENTERED, YOU, LLC

412-258-0766 • SacredCenteredYou.com

Leza is known widely for her abilities as a sound healer, inspirational speaker and interfaith spiritual counselor. Healing arts services include vibrational sound healing, past life and soul regression, journey work counseling and conscious relationships counseling. Private and group services offered. Lesa Vivio, MS, LPC, CMHIMP, DDiv, DSM.

Love and kindness are never wasted. They always make a difference. They bless the one who receives them, and they bless you, the giver.

~Barbara DeAngelis

URBAN FARMING GROW PITTSBURGH

Raqueeb Bey, Garden Resource Coordinator

6587 Hamilton Ave, Ste 2W, Pittsburgh

412-362-4769 ext 215 • GrowPittsburgh.org

Raqueeb@GrowPittsburgh.org

Grow Pittsburgh is an urban, agriculture nonprofit that teaches people how to grow food. They envision the day when everyone grows and eats fresh, local and healthy food. Get involved. Take a tour, become a member, learn, volunteer! Visit their website for workshops and events.

VIBRATIONAL MEDICINE

ROOTED IN SOUND

Wyatt Melius

2000 Smallman St, Pittsburgh

412-609-8999 • RootedInSound.com

Sound massage, Nada yoga, forest bathing, and acoustic-induced meditation. Check the calendar for sound baths on Sundays and Thursdays. See ad, page 9.

SACRED, CENTERED, YOU, LLC

412-258-0766

SacredCenteredYou.com

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

WELLNESS

360 CAFÉ LLC

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

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

SALT OF THE EARTH

Himalayan Salt Cave and Crystal Boutique

504 Valleybrook Rd,McMurray, PA 15317 724-260-0472 • SaltOfTheEarthPgh.com

Experience the known ancient healing benefits of halotherapy in the Himalayan salt cave, built from 16 tons of pure Himalayan salt. 45-minute sessions scheduled on the hour. Can be rented for private groups up to 10. Provides an inviting and relaxing environment for events and classes: yoga, meditation, sound healing, and reiki. The crystal boutique offers an array of authentic crystals, jewelry, candles, locally-made bath and body, and Himalayan salt products. The knowledgeable staff will help find the right crystal for you or your home décor. See ad, page 14.

VISIONS REIKI AND SOUL SPA

206 Alexander Ave, Strabane 724-745-1785 • VisionsReikiAndSoulSpa.com

As a full-service energy-health and wellness center, our goal is to empower people to be the best version of themselves. With the understanding that all wellness begins with a healthy energy system, Visions Reiki and Soul Spa offers holistic services, workshops, and coaching to help you establish a healthy and well-balanced lifestyle.

YOGA AND MEDITATION

THE HIMALAYAN INSTITUTE OF PITTSBURGH

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

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

Fee for classifieds is a minimum charge of $20 for the first 20 words and $1 for each additional word. To place an ad, email

Publisher@NaturalAwakeningsSWPA com.

OPPORTUNITIES

ADVERTISING SALES – Natural Awakenings magazine is looking for experienced advertising salespeople covering the Greater Pittsburgh area, SW Pennsylvania and Morgantown WV to help others grow their natural health & wellness and sustainable living or green businesses. Commission-based. Full- or part-time. Paying 25% commission. Unlimited potential income. Be a part of something magical! Send resume to Michelle: Publisher@ NaturalAwakeningsSWPA.com.

PRODUCTS

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

SERVICES

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