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EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Plant Power

Thriving on a Plant-Based Diet

VEGAN FITNESS A Healthy Choice

for Body and Planet

Chilling Out With CBD Hemp Offers Mental Health Benefits

SWITCHING OUT THE MEAT

Classic Favorites Go Veggie

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

CONTACT US Natural Awakenings – Pittsburgh P.O. Box 390 Uledi, PA 15484 Phone: 724-271-8877 Publisher@NaturalAwakeningsSWPA.com NaturalAwakeningsSWPA.com

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letter from publisher

his month, one of our main themes is plant-based eating. This term can be interpreted in many variations from vegan to mostly plants. The great thing is that we can explore different ways of eating and find what works for us. Many people choose a certain way of eating and then change. Some people choose a certain way of eating and stay with that indefinitely. What’s the big deal about food? Well, it’s only the foundation of our health! Not only does food nourish us, it can also heal us or make us sick. Our well-being, our mood and our celebrations all center around food. My father has been a vegetarian for many years and my daughter and niece are vegan. Th eir choices were made out of compassion for animals, but I would not say that they have healthy eating habits all the time. Th ey all eat a lot of processed foods that are oft en full of poison ingredients. I have always struggled with weight and had my thyroid removed in my 20s, but I started learning many years ago to appreciate natural whole foods. I was put on diets and even fasts as a young teenager to lose weight and was surrounded by really unhealthy behaviors regarding food. As a young adult, I went on to do yo-yo dieting, taking prescription diet pills, (the worst thing in the world when you have thyroid issues) and even had a lap-band implanted for 10 years. I stopped “dieting” years ago, but am still on a path to fi nding the right balance for myself. I do eat and crave healthy, natural whole foods and I don’t eat junk food and very little processed food. Now I’m super excited for spring and planting seeds for my garden. I love to cook and really enjoy high-quality, fresh food. When I do eat meat, I get it from small farms and make sure it is humanely raised and organic. I believe there are some profound health benefi ts to severely limiting or eliminating animal products in our diet and also in fasting. Right now I am doing intermittent fasting, eating for six hours and fasting for 18. It’s very tolerable and a great reset. I’m not sure I’ll ever adopt a specifi c lifestyle permanently, but I believe that natural, organic plant foods should be the staple of our diet and that we can be healthy and satisfi ed by incorporating all of these healthy choices. I also believe that we can be healed by our diet. When I talk about food, I talk about my own path and choices because I don’t believe we should force our choices on others. Th e answer is education and letting people draw their own conclusions. Let’s all continue to learn and grow, explore and share the world of food and how to make the best choices and enjoy delicious, natural food. Bon Appetit!

Michelle Dalnoky, Publisher

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Contents 9

A NIGHT AT THE OPERA AWAITS

10 CBDâ&#x20AC;&#x2122;S NEW FRONTIER Help for Mental Health

12 HEMP GETS HOT Meet the Hardest Working Plant on the Planet

14 VEGAN FITNESS

A Healthy Choice for Body and Planet

16 THE ROOTS OF GOOD HEALTH

Thriving on a Plant-Based Diet

19 GETTING KIDS TO EAT MORE FRUITS AND VEGETABLES

ADVERTISING & SUBMISSIONS

20 MEATLESS MAKEOVER

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.

24 KIBBLE QUANDARY

A Plant-Based Spin on Classic Dishes

A Fresh Look at Pet Food

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

DEPARTMENTS 4 news briefs 6 health briefs 8 eco tip 9 business spotlight 10 healing ways 12 green living

14 fit body 20 conscious 24 26 29 31

eating natural pet calendar resource guide classifieds March 2020

news briefs

Basic Earth Essentials Gets Back to the Roots of Wellness

Herbalist Michael Lausterer says, “Getting back to our roots is the foundational philosophy that drives and inspires Basic Earth Essentials and is true nature of who we are. Using the purest botanicals of the Earth, this allows us to create handcrafted, superb blends of the finest quality.” Basic Earth Essentials is a natural products company that has just relocated to Washington County, offering natural products such as bar soaps, deodorants, lip balms, dog shampoos, cat mists and inspirational items. All products are handcrafted in small batches, organic and/ or wildcrafted without chemical additives, synthetic fragrance, unnatural dyes or preservatives. Lausterer has been working in the herbalism field for more than 20 years, with experience as a clinical dietician, professional chef and food service director in long-term care facilities. He says, “The powerful attributes of plants, through the art of ancient alchemy and herbalism, is evident through each product in every line we handcraft. We focus on quality, compassion and integrity. These are the hallmarks of every Basic Earth Essential product made.” Basic Earth Essentials ensures they are compassionate toward animals with Leaping Bunny Cruelty-Free certification.

Make your community a little GREENER…

For more information, including wholesale information, call 724-426-4579 or visit BasicEarthEssentials.com. See ad, page 9.

Support our advertisers. For every $100 spent in locally owned business, $68 returns to the community. source: the350project.net 4

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breathe

Natural Awakenings Looking for Cover Artists

reative individuals that would like to see their work featured on the cover of a nationally distributed magazine now have an exceptional opportunity. Natural Awakenings is extending a call for cover art and accepting submissions online via a dedicated webpage. Now in its 26th year, the franchised, monthly, healthy living publication that’s available in more than 70 U.S. markets is known for eye-catching covers that feature original works by artists from around the world. “This is an exciting opportunity for artists to be featured on one of our covers and reach a huge new audience because our monthly readership exceeds 2.5 million,” says founder and CEO Sharon Bruckman. Selected artists that grant permission to have their work appear on a cover are featured in a one-third page, professionally written “Cover Artist” bio-style piece that describes the artist and includes their contact information. Natural Awakenings covers reflect monthly editorial themes and a variety of selections are distributed to all franchise publishers so they can choose which they want to use. “Our covers are creative and help convey our mission of mapping out alternate routes to a healthier, happier and longer life,” says Bruckman. “Art that is inspiring, uplifting and occasionally whimsical can unlock our imagination and nurture our spirit.” For more information, including a list of monthly themes, submission terms and format requirements, visit NaturalAwakenings. com/CoverArt.

March 2020

Practice Yoga to Help the Brain It’s long been known that vigorous, sweaty aerobics strengthen the brain and help grow new neurons, but the latest research from the University of Illinois at UrbanaChampaign shows that practicing gentle hatha yoga enhances many of those same brain structures and functions. The analysis, published in Brain Plasticity, examined 11 studies that used brain-imaging techniques to evaluate outcomes of hatha yoga, which involves body movements, meditation and breathing exercises. The researchers concluded that the hippocampus, which is involved in memory processing and typically shrinks with age, increased in volume with yoga. The amygdala, which helps regulate emotions, tends to be larger in yoga practitioners. Other brain regions that are larger or more efficient in enthusiasts are the prefrontal cortex, essential to planning and decision-making; the default mode network, involved in planning and memory; and the cingulate cortex, which plays a key role in emotional regulation, learning and memory. 6

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Researchers from Beijing Geriatric Hospital, in a meta-analysis of 12 studies involving 47,523 patients with cardiovascular disease, found that those that supplemented with folic acid (vitamin B9) reduced their risk of stroke by 15 percent. Folic acid, which the study authors called a “safe and inexpensive therapy,” lowers levels of homocysteine, an amino acid linked to heart disease; research indicates that 0.5 to 5 milligrams daily can reduce homocysteine levels by approximately 25 percent.

Drinking either not enough or too much water can decrease cognitive performance in older women, Penn State University researchers reported in the European Journal of Nutrition. In a nationwide study, 1,271 women and 1,235 men over age 60 gave blood samples, answered questionnaires about the previous day’s food and drinks, and performed cognitive tests to measure working memory, brain processing speed and sustained attention. Women, but not men, performed more poorly if they were not in the “sweet spot” of just enough hydration, typically around two liters a day. “As we age, our water reserves decline due to reductions in muscle mass, our kidneys become less effective at retaining water and hormonal signals that trigger thirst and motivate water intake become blunted,” explains lead author Hilary Bethancourt, in urging greater attention to hydration levels.

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Take Folic Acid to Reduce Stroke Risk

Balance Water Consumption for Cognitive Health

Catch Some Rays to Boost Gut Health Fresh evidence is emerging of a skin-gut axis that links type B ultraviolet (UVB) exposure to the microbiome, a finding that has implications for those suffering from autoimmune and inflammatory diseases. University of British Columbia researchers divided 21 healthy young women into two groups: Nine took vitamin D supplements during Vancouver’s long, dark winter, and 12 didn’t. After three months, only the non-supplement-takers tested as being deficient in vitamin D. Both groups were exposed to three, one-minute, fullbody UVB light sessions; within a week, vitamin D levels increased 10 percent on average and the gut microbiota diversity of the low-D group rose to match that of the sufficient-D group. Along with other probiotic bacteria, Lachnospiraceae species, typically low in the guts of people with inflammatory diseases, increased with the UVB exposure.

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health briefs

March 2020

eco tip

Eating Greener

Eating more fruits and vegetables as part of a plant-based diet is catching on. In 2019, more than one third of Americans said they plan to incorporate more plant-based foods into their diets to achieve their wellness resolutions, according to data company YouGov. For those new to “green eating”—and even for veggie-minded veterans—lots of helpful information is available now on what to consider in buying, preparing, re-using and discarding food. The Environmental Working Group’s website at ewg.org/foodnews makes it easy to research pesticide levels in produce. Check out the Clean Fifteen and Dirty Dozen—the most toxin-free and toxin-heavy fruits and vegetables—along with related news and developments. Home deliveries of local and organic produce can save time and gas consumption from shopping. Some of the leading regional services include Fresh Direct (FreshDirect.com), Sun Basket (SunBasket.com), Green Bean Delivery (GreenBeanDelivery.com), Irv & Shelly’s Fresh Picks (FreshPicks.com) and Territory Foods (TerritoryFoods.com). Composting combines food scraps with lawn and garden trimmings and more into a nutrient-rich, natural garden fertilizer. A useful guide to composting basics by the Environmental Protection Agency can be found at epa. gov/recycle/composting-home. The phenomenon of food scrapping—using the parts of produce in recipes that are often thrown out—saves money in shopping, is easier on the environment and pleasingly leads to creative and innovative meals. A number of cookbooks are dedicated to the subject, including Cooking With Scraps: Turn Your Peels, Cores, Rinds, and Stems into Delicious Meals, by Lindsay-Jean Hard and Scraps, Peels, and Stems: Recipes and Tips for Rethinking Food Waste at Home, by Jill Lightner. Plant-based foods can be swapped for traditional ingredients in countless recipes. MotherEarthLiving.com explains how aquafaba—the water from a can of beans— can replace egg whites, even in meringues. Bananas, applesauce and ground flaxseeds or chia seeds can substitute for eggs to bind baked goods. Coconut oil can replace butter and nutritional yeast can do the job of parmesan when sprinkled on pasta. 8

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Tips for Plant-Based Living

business spotlight

A Night at the Opera Awaits

he Pittsburgh Opera, established in 1939, is the seventholdest opera company in the United States, and continues to be one of the most vibrant. Education programs translate a multi-disciplinary art form into relevant, engaging and enriching experiences for educators, students, schools, families and adults. They produce six operas per year, each of which has four performances, from traditional grand opera at the Benedum Center to modern, contemporary pieces performed in English at the headquarters in the Strip District. English supertitles are projected above the stage at every performance, regardless of what language the opera is actually sung in. Pittsburgh Opera’s educational programs were recognized as a finalist at the 2019 International Opera Awards as the only opera company from the United States among the finalists. An annual Student Matinee introduces more than 2,500 school-age children to the lively, colorful opera Carmen on April 2 at the Benedum Center. The entire run of this performance, with music by Georges Bizet and libretto by Henri Meilhac and Ludovic Halévy, is March 28 through April 5. It is considered the perfect first opera for the uninitiated. Pittsburgh Opera’s mission is to draw national and international attention to the region, by creating live opera at the highest standards of artistic excellence; making opera accessible to a diverse audience; and developing young singers into tomorrow’s artists. At Brown Bag concerts, audients bring snacks once a month during opera season to enjoy free intimate noontime concerts at Pittsburgh Opera Headquarters. Resident Artists perform some of opera’s most popular arias, as well as a mix of Broadway, musical theater and other surprises. These concerts are a wonderful opportunity for an informal introduction to opera. Guests can even meet the performers after the show. The Pittsburgh Opera performs a number of free community concerts in locations such as the Market Square Farmers’ Market and as part of the Allegheny County Summer Concert series. Tickets for operas at the Benedum Center start at $14; ages 6 through 18 are half-price. The Pittsburgh Opera is located at 2425 Liberty Ave., in Pittsburgh. The Benedum Center is located at 237 7th St. For more information, call 412-281-0912 or visit PittsburghOpera.org. See ad, page 4. March 2020

CBD can possibly treat a wide range of conditions, from fear of public speaking to bipolar and post-traumatic stress disorders, but more research is needed, experts say. A 2018 clinical trial published in JAMA Psychiatry suggests CBD offers potential in treating psychosis. More recently, researchers in a 2019 case study of 27 patients published by the Permanente Journal concluded, “Cannabidiol may hold benefit for anxiety-related disorders.”

CBD’s New Frontier

Seeds of Hope

Help for Mental Health

by Julie Marshall

hen Kaye HerIt’s really important for anxiety and emotional bert’s husband for people to know well-being, CBD is largely heralded as a safe and brought home their options and natural choice by providers a free sample of cannabito keep looking for well-versed in CBD, such diol (CBD) oil, she didn’t hesitate to give it a try. Hav- what works for them. as Peter Bongiorno, past president of the New York ing heard about its calming ~Peter Bongiorno Association of Naturopatheffects, she gave CBD to her ic Physicians. “It’s really three sons, whose attenimportant for people to know their options tion deficit hyperactivity disorder made and to keep looking for what works for home-schooling difficult due to frequent tantrums and lack of focus. “I didn’t expect them,” he says. CBD to be miraculous, but I was surprised The Feel-Good Molecule that my kids’ frustrations were greatly reCBD, a compound extracted from the hemp duced,” says the Austin, Texas, mom. “We plant, is appealing because it can raise the weren’t seeing the severity of meltdowns.” level of cannabinoids—feel-good molecules The use of CBD in tinctures, capnaturally created within the human body. sules and lotions has grown exponen“When we can’t sleep or are stressed out, tially, along with the science to prove its cannabinoid levels go way down,” Bongiorno efficacy in remediating physical pain. says. While prescription drugs overwhelm Newer, but equally as robust, is the vithe body with adverse side effects, CBD can ability of CBD as a remedy for mental healthfully bring back balance. health-related issues, experts say, point But CBD won’t trigger an altered state ing to anxiety, depression and stress as because there is little to no tetrahydrocanthe top three applications. nabinol (THC), the psychoactive chemical However, as an unregulated supplein marijuana that produces a high, he says, ment, CBD presents a challenge for conadding that he starts patients at a low daily sumers in its ubiquity from CBD-infused dose of 25 milligrams. pillows to gummies, soaps and even pet It’s important to talk with a physician food. Discerning purity, dosage and safety about drug interactions, Bongiorno says. are real concerns for those that may grab For instance, CBD can increase levels of any bottle off the shelf. blood-thinning medications, according Consumers must become well into a 2017 study published in Epilepsy & formed, especially when replacing medicaBehavior Case Reports. tions for serious disorders, experts say. But 10

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The most important step consumers can take to find a safe, quality product is to know where their CBD comes from, experts say. Lara Miller is an organic farmer in Lafayette, Colorado, who in 2017 dedicated a parcel of her two-acre farm to growing hemp for her business, North Field Farmacy. “I added in hemp because it is a dynamic plant that produces fiber, seed and medicine for us humans, all at the same time,” she says. Miller’s small, women-owned business grows the leafy plants outdoors in organic soil and harvests by hand. “We test in the field, post-harvest, during extraction and in the final product,” she says. “We know our product is clean and pure and potent.” This isn’t always the case. A 2017 study published in the Journal of the American Medical Association showed that in 84 CBD products sold online by 31 companies, 26 percent contained less CBD than the amount listed on the label. Miller receives weekly calls from those wanting to purchase her plants and start a CBD business. “What bothers me the most is that not one person has asked how my hemp is grown,” she says. “It all feels like a big grab; the integrity isn’t there.” Miller continues to decline these requests and spends her days on the farm, where—come harvest time—she, alongside her crew, engages in some visualizations. “We imagine the people suffering who need support and think about how we are growing the plants to help them.” Julie Marshall is a Colorado-based writer and author of Making Burros Fly: Cleveland Amory, Animal Rescue Pioneer. Connect with her at FlyingBurros@gmail.com.

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healing ways

Health Benefits of Cannabidiol Oil

any people have heard about the great benefits of using cannabidiol (CBD) oil for inflammation and pain, but there are many other bonuses worth noting. Each of us has an endocannabinoid system that affects the way the body experiences pain, stress, hunger, sleep, circadian rhythms, blood pressure, body temperature, bone density, fertility, intestinal fortitude, mood, metabolism, memory retention and more. Our own body produces CBD that stimulates the endocannabinoid system receptor sites, but as we grow older, it produces less and less CBD. Supplementing with CBD oil allows these receptor sites to be stimulated and produce myriad benefits. People take CBD oil for many conditions; the most obvious is for pain and inflammation, but it is effective as a neuroprotectant, to bolster the immune system, as a mood enhancer, to help balance blood sugar, as an antibacterial agent and more. Even for those not currently experiencing a specific health issue, taking a quality CBD oil daily can produce unseen beneficial results and provide a general feeling of well-being. High-quality, organically grown in the U.S. and CO2 extracted CBD oil is available at Winer Wellness Center, 2419 Baldwick Rd., in Pittsburgh. For more information, call 412-922-9355. See ad, page 15. March 2020

HEMP GETS HOT Meet the Hardest Working Plant on the Planet

by Julie Peterson

crop that was illegal Right now, it’s hemp is expected because it in U.S. soil for more the Wild West can replace products made than half a century from paper, wood, plastic, cotof agriculture. ton and fossil fuels. is now reaching for the sun. Industrial hemp, the low- or “Hemp fiber is going to ~Dustin Enge no-THC cousin to marijuana, dominate the market once we has created high hopes among farmers, get to the full manufacturing potential,” agricultural researchers, manufacturers says Erica Stark, executive director of the and consumers. By 2019, America had National Hemp Association, in Washingbecome the world’s third-largest producton, D.C. er, behind Canada and China, where it’s The first introductions consumers can been cultivated for 8,500 years. expect include hemp paper products, such “It’s the fastest-growing ag industry as plates and toilet paper, and biodegradthat we’ve ever seen,” says Tara Valentine, able hemp bioplastics like cutlery and cups. hemp specialist at the Rodale Institute, Construction materials and other products in Kutztown, Pennsylvania. Since hemp’s are expected to quickly follow. inclusion in the 2018 Farm Bill, Rodale’s Environmentally Friendly hemp web page hits have grown 10-fold.

Better Products All parts of the hemp plant are useful in multiple ways, and hemp has applications in textiles, construction, bioremediation, technology, nutrition and health, including cannabidiol (CBD). The seeds are rich in protein, essential fatty acids and vitamins. They can be eaten, ground into flour or pressed for oil that is used for cooking or in body care products. The stems undergo decortication to separate the long outer fibers (bast) from the short inner fibers (hurd). Hemp hurd makes extremely durable hempcrete for construction, absorbent and dust-free animal bedding or pellets for heating stoves. An exponential rise in the use of 12

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The Institute of Papermaking and Printing, at the Technical University of Lodz, Poland, did a 2015 study comparing making paper from wood to making it from hemp. Among the findings: hemp takes four months to grow, while trees need 20 to 80 years. An acre of hemp can produce four or more times as much paper as an acre of trees. Hemp paper doesn’t need toxic bleaching and can be recycled twice as many times. Other studies concur. Paper without deforestation would be a major benefit, but it’s a minor job on hemp’s profound résumé. “Hemp needs to be a part of every climate change conversation, not only because it sequesters huge amounts of carbon during cultivation, but also because construction products made

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out of hemp will continue to sequester carbon for up to 100 years,” says Stark. Hemp could also help save the depleted soil on U.S. farmland that has been destroyed by tilling and synthetic fertilizers. “We have to rebuild the soil by putting carbon back in and increasing organic matter,” says Valentine. Hemp does this with a massive root biomass that breaks up compacted soils, improves water infiltration and reduces runoff and erosion. Fast-growing hemp naturally suppresses weeds, needs no pesticides and isn’t picky about soil, water or latitude. By comparison, cotton is water-intensive and uses 25 percent of the world’s pesticides.

Income for Farmers

Used in crop rotation, hemp’s soilenhancing qualities can increase profits on subsequent crops. While cover crops don’t usually have return value, hemp provides additional revenue streams. But the revenue isn’t quite there yet, because the supply chain isn’t complete. Seed supply, farm equipment, education, processing facilities and manufacturers are all links that are developing simultaneously. “Fiber processing facilities will be available soon. Manufacturers are anxious to start incorporating hemp,” says Stark. The lack of buyers isn’t deterring farmers. Neither are warnings that current harvesting equipment can spark disaster when hemp fiber wraps around rotating parts, heats up and combusts. Dustin Enge, a third-generation farmer in Prairie du Sac, Wisconsin, started Honey Creek Hemp in 2017. He planted six acres of hemp. “I think it’s a long-term viable commodity for farmers. Right now, it’s the Wild West of agriculture. Everyone is trying different things,” says Enge, who modified a harvester for hemp. “I spent about two hours harvesting and 20 hours torching the fiber off my equipment.” Even so, he will plant more acres when he knows it will sell. Behold the sprouting of the hemp industry as an ancient plant takes root in the modern world. Julie Peterson writes from rural Wisconsin and can be reached at JuliePeterson2222@ gmail.com.

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green living

Seven years without a cold?

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, 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 copper stops colds if they touched the surface,” he said. cause misery. People have even used copper on used within 3 hours In hundreds cold sores and say it can completely after the first sign. of studies, EPA prevent outbreaks. Even up to 2 New research: Copper stops colds if used early. and university The handle is days, if they still researchers have confirmed that viruses curved and finely get the cold it is milder than usual and and bacteria die almost instantly when textured to improve 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 NATA18. 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 13 March 2020

New device stops cold and ﬂu

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VEGAN FITNESS A Healthy Choice for Body and Planet

by Marlaina Donato

ennis champion Venus Williams and New England Patriots star quarterback Tom Brady are among the athletes that opt for healthy, plantdominant diets to reach their personal best, a trend that belies some misconceptions about what it means to be vegan. “Going vegan implies a larger, lifestyle choice based on personal ethics, but athletes report that they just feel better,” says Brenda Carey, editor-in-chief of Vegan Health and Fitness Magazine. “They’re also surprised at how well they put on muscle after making this dietary change.” A balanced vegan diet can provide everything an active body needs for muscle mass, stamina and recovery while lowering the risk of heart disease. A 2018 meta-analysis of 40 studies published in the peer-reviewed journal PLOS One concludes that a plantpowered diet fosters a healthier cardiometabolic profile. According to Dutch researchers, amping up nutrition from plants may also lower the risk of insulin resistance and Type 2 diabetes. Devotees report unexpected perks. “I recover faster. I also have more nat-

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ural energy without the need for caffeine and reduced inflammation, as confirmed in blood tests,” says Matt Tullman, managing partner of the community-building website NoMeatAthlete.com and CEO of vegan supplement maker Complement, in Boulder, Colorado.

Nutritional Superpowers

Bolstering the diet with foods like quinoa, chia seeds, nut butters and vegan energy powders, as well as combining foods for a more complete protein profile, is important. For example, pairing whole-grain rice with beans makes a complete protein, says Stefanie Moir, international vegan fitness coach and founder of VeganAesthetics. co.uk, in Glasgow, Scotland. “Eating a wide variety of foods across the plant kingdom ensures that you reach your fitness goals,” says Moir, who trains six days a week and opts for a breakfast of oats with nut butter and chia seeds. “If you want a ‘superfood’ component, you can add cacao powder for antioxidants and a great chocolate taste.” Tullman acknowledges that there are some exceptions to protein requirements—

especially for the elderly, individuals with certain chronic diseases and pregnant women—but he notes that daily protein needs are less than we’ve been conditioned to believe. “If you track your macronutrients through a day, you’ll find that you’re getting adequate protein.” Professional bodybuilder Torre Washington, in Tamarac, Florida, keeps it simple. “We’re all unique individuals, so it’s up to each person to test things without fear of lack.” The National Academy of Sports Medicine-certified coach loves antioxidant-rich blueberries, filling apples and potassium-packed bananas, and tends to choose calorically lower, nutritionally dense foods during periods that he’s competing. Carey suggests vegan meal delivery services as an option and vegan-friendly restaurants in a pinch, but attests to an easy system of meal prep for consistency. “Some people like to meal prep one day a week—cooking brown rice,

quinoa and chopping veggies. This way, you can just throw it together when it’s time to eat,” she says. “You can also eat more simply and throw a bunch of yummy fruits or veggies into the blender for smoothies or soups.” For added fortification, some experts recommend supplementing with vegan sources of vitamin B12, especially for active women in their child-bearing years and older individuals, because B12 absorption is compromised as we age. Adding a vegan source of vitamin D is also a wise choice if exposure to natural sunlight is not adequate.

The Big Picture

For the vegan athlete, workout gear that doesn’t contain wool or leather is the way to go. “Making conscious choices expands beyond your plate, and a lot of brands have vegan-friendly shoes,” says Moir. “The difference between ‘plantbased’ and ‘vegan’ has to do with ethical

Mentally, it’s given me more depth of thought and spiritually connected me with the “YOUniverse” as a whole. ~Torre Washington motivations and treatment of animals,” says Tullman. “Natural fibers such as cotton and synthetic fabrics like polyester are fine.” The path of vegan fitness can not only offer health benefits, but also a personal connection to the Earth. “It’s given me an opportunity to share my journey with others and to allow them to reach their own specific goals,” says Washington. “Mentally, it’s given me more depth of thought and spiritually connected me with the ‘YOUniverse’ as a whole.” Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

March 2020

It’s not a diet or a fad; it’s a way of life.

THE ROOTS OF GOOD HEALTH Thriving on a Plant-Based Diet W

by April Thompson

hether identifying as vegan, vegetarian, pescatarian, flexitarian or other veggie-friendly variant, a growing number of Americans are moving away from meat products and toward plant-rich foods. Most come to a plant-based diet for personal, planetary or animal welfare reasons; however, they stay for the flavorful foods they discover along their dietary journey and the health benefits they reap. Marly McMillen-Beelman was prescribed medications to alleviate symptoms of irritable bowel syndrome. “I knew I didn’t want to be on prescriptions, so I decided to change my diet, beginning by giving up meat, dairy and eggs. I immediately felt much better and my symptoms went away naturally,” says the Kansas 16

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City, Missouri, author of The Everything Vegan Meal Prep Cookbook and founder of Chopped Academy, an online resource for food bloggers. “Now I eat an even greater variety of food than I did before I went vegan.” While only 3 percent of Americans identified as vegan and 5 percent as vegetarian in a recent Gallup Poll, a 2018 report by restaurant consultants Baum + Whiteman indicates that about 83 percent are eating more plant-based foods. Embarking on a plant-based diet is a lifelong adventure, but it can take time to adjust. Experts recommend a healthy dose of self-love with the newfound fondness for fruits and veggies. “Give yourself some slack and realize that dietary changes do not happen overnight,” says

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April Murray, a registered dietician in Costa Mesa, California. “Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils.” A plant-oriented diet also can be flexible; health advocates encourage individuals to find a diet that works for them and their families. Leah Webb, the Asheville, North Carolina, author of Simple and Delicious Recipes for Cooking with Whole Foods on a Restrictive Diet, has adapted her diet over time to accommodate her family’s health needs. Although Webb has always maintained a plant-rich diet, she began incorporating some animal products when her son was born. “He had severe food allergies and asthma, and needed a more diverse

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~Ocean Robbins

diet,” explains Webb, whose daughter also has cystic fibrosis. Cutting out grains was a game-changer in “calming down his gut, where most of immune response lies,” says Webb. “He is now off asthma medication and the number of allergens he suffers from has dropped from seven to two.” Webb’s family eats bountifully from their backyard garden, complemented by meat and produce from local farmers’ markets, where she can be certain the foods were produced sustainably and humanely. “I use meat to flavor soups or accent vegetables, rather than as the star of the show. I like to focus on real flavors, using lots of garlic, herbs and spices,” says Webb. Murray, author of The Everything Pegan Diet Cookbook: 300 Recipes for Starting—and Maintaining—the Pegan Diet, follows that diet, a mash-up of paleo and vegan regimens that focuses on whole, fresh and sustainable food high in healthy fats and vitamins. The Pegan diet eschews refined sugar and highly processed foods, while allowing meat, poultry, fish and eggs, as well as gluten-free grains, legumes and dairy products in small amounts. “This diet can be helpful to different people in so many ways,” says Murray. “For people with diabetes and blood sugar dysregulation, this high-fiber diet can

Start with familiar plant-based foods you already enjoy, and ease into trying new foods, whether tempeh or lentils. ~April Murray help lower blood sugar and insulin levels. Heart health will improve, as you’ll be eating less animal products, which can be high in cholesterol and saturated fat. Many individuals also find themselves losing unwanted weight as they get filled up so quickly with these whole foods.”

Plant-Based Nutrition Made Easy

While some worry about getting sufficient nutrients on a largely plant-based diet, nutrition experts say these fears are unfounded. “People think they need to calculate every nutrient, but if you eat a plant-centered, whole-foods diet, you will get every vitamin and mineral you need to thrive,” says Ocean Robbins, co-founder of the Food Revolution Network and author of The 31-Day Food Revolution: Heal Your Body, Feel Great, and Transform Your World. Legumes, nuts and seeds are all healthy, abundant sources of protein and iron.

Reed Mangels, author of Your Complete Vegan Pregnancy: Your All-in-One Guide to a Healthy, Holistic, Plant-Based Pregnancy, busts the myth that cow’s milk is a must for growing bones. “Calcium, vitamin D and protein are the nutrients we usually associate with bone health. One easy way to get all three is a soy-based or pea protein-based plant milk that is fortified with calcium and vitamin D,” says Mangels, adding that green vegetables like kale, bok choy, collards and broccoli are great sources of calcium. “‘Eating the rainbow’ is great way to make sure you’re consuming a variety of nutrients,” offers London-based Ben Pook, who co-authored the cookbook So Vegan in 5 with his partner Roxy Pope. “Many vitamins, minerals and antioxidants bring their own distinctive colors to fruits and vegetables, so preparing colorful meals is a simple way of getting as many nutrients into your diet as possible.”

Getting Social

Dietary changes can be challenging to navigate initially, particularly when faced with social situations ranging from family gatherings to cohabitation. Having a good plan going into such situations can help ease the transition, say experts. “Never show up to an event hungry. You will be more likely to make a good decision if you

Plant-Based Primer

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avigating the lexicon of plant-based diets can be tricky, and choosing a diet even trickier. Here’s a brief guide to some of the commonly used terms. Flexitarians eat a mainly vegetarian diet, but will consume meat on occasion. Pegans (a term coined by Dr. Mark Hyman, who follows the diet) focus on eating vegetables, fruits, nuts, seeds, meat, fish and eggs, while avoiding dairy, grains, legumes, sugar and processed foods. Pescatarians like radio host Howard Stern eat fish, seafood and other forms of animal products such as dairy, but don’t eat other forms of meat such as chicken, beef or pork.

Plant-based diets, followed by celebrities like Ben Stiller, consist mostly or entirely of foods derived from plants, including vegetables, grains, nuts, seeds, legumes and fruits, with few or no animal products. Vegans don’t consume any animal products, including eggs, dairy, honey or gelatin. Famous vegans include Ellen DeGeneres, Betty White, Beyonce, Bill Clinton, Madonna and Venus Williams. Vegetarians refrain from meat and seafood, but will consume dairy or other animal byproducts such as honey. Well-known vegetarians include Albert Einstein, Arnold Schwarzenegger, Doris Day, Jane Goodall, Kristen Wiig and Prince. March 2020

are nourished. On the way there, remind yourself why you are making the transition to plant-based eating,” suggests Murray. “I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. If I go to a family dinner and someone has made something special for me, but they used a non-vegan cheese, I will respect my family member’s effort and eat some of it. These situations will pop up from time to time, and the more you can be compassionate with yourself, the better,” says McMillen-Beelman. “If you are living with people who are not joining you in making a dietary shift, agree to respect each other’s choices. Make it a shared learning journey rather than a power struggle,” says Robbins. For example, he suggests making a vegetarian base and allowing those that want animal products to add them as toppings. A burrito bar can accommodate all diets by allowing people to add their own fixings to a base of beans and tortillas, whether those be dairy options like cheese and sour cream or veganfriendly guacamole and salsa. For families with kids, being flexible and inclusive can help make changes feel more positive and sustainable. “We never eat processed foods at home, but parties are that time I tell my kids they can eat

I call myself a secular vegan because I don’t have a dogmatic approach to the way I eat. ~Marly McMillen-Beelman whatever they want,” says Webb. “Get your children involved, so that they are more engaged in the eating experience. Let your children pick out recipes or snacks for the week. Make the food look pretty and it will taste more satisfying,” adds Murray.

Plant Prep Made Easy

Plant-based chefs have plenty of kitchen hacks for making food prep and planning fun and easy. Robbins suggests finding go-to recipes to put on repeat. “Your prep time goes down a lot as you make the same dish, and the familiarity will help you develop lasting habits around new food patterns,” he says. Webb incorporates a healthy protein, fat and vegetable into every meal, even breakfast, but cooks in batches and freezes portions or repurposes leftovers to simplify mealtimes. “You’ll get burned out if you try to cook something from scratch every meal,” says Webb. “We eat a lot of eggs

because we raise chickens, so I’ll do baked frittatas I can reheat during the week.” Advance meal prep can take the pressure off busy times like the weekday breakfast rush, adds Robbins. One of his favorite breakfasts involves soaking oats and chia seeds overnight, which he tops in the morning with some unsweetened soy or coconut milk, chopped banana, frozen blueberries, and a dash of maple syrup, vanilla and nutmeg. “It’s full of omega-3 fatty acids, protein, antioxidants and phytonutrients,” he says. Webb encourages people to get out of their food comfort zones by experimenting with approximate ingredients, like swapping kabocha or honeynut squash for butternut squash. Robbins also suggests making social connections with others on the same path by cooking them a meal, organizing a meal swap or sharing extras. “It’s not a diet or a fad; it’s a way of life. Start where you are and remember it’s not about perfection, it’s about progress. Have love, dignity and compassion toward yourself and others along the journey,” he says. April Thompson is a freelance writer based in Washington, D.C. Connect at AprilWrites.com.

Tips to Stay on the Plant Track

any new regimens begin with gusto, only to be abandoned because old diets die hard. Here are some expert tips for eating well over the long haul. “Find plant-based options at your favorite restaurants, and be open to new flavors. I promise you, your taste buds will change,” says April Murray, dietician and author of The Everything Pegan Diet Cookbook. To keep the momentum and inspiration going, follow plant-based chefs on social media, she adds. When switching to a plant-based diet, some miss the rich, fatty flavors found in meat, says Ben Pook, co-author of So Vegan in 5. “The trick we found is using ingredients rich in umami, which is a flavor commonly found in meat. One

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of our favorites is miso paste (fermented soybeans), which has an intense savory taste. We often add it to stews, pies and even pastas to deliver more depth of flavor. Soy sauce and porcini mushrooms are also a great substitute.” “Sustainable change doesn’t happen overnight. If not sure what to cook, start with one big salad a week. When you get the hang of that, add in something else, like prepping snacks from scratch. Small things add up over time,” says Leah Webb, author of The Grain-Free, Sugar-Free, Dairy-Free Family Cookbook. “Seek out loved ones who share your food values and nurture those relationships. You might be surprised how many people around you are also quietly trying

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to achieve similar goals,” says Ocean Robbins, founder of the Food Revolution Network. “We put a lot of pressure on ourselves when we first switched to a plantbased diet. Shopping for vegan food and eating out at restaurants felt very overwhelming, and we found ourselves spending hours checking food labels. We’ve come to realize that veganism isn’t black or white and encourage others not to worry about making mistakes along the way,” shares Pook. If we can’t resist temptation on occasion, that’s okay too, Murray says. “That one unhealthy meal won’t undo all the hard work you’ve put in. Get right back on track the next morning. Positivity is key.”

Try new foods: It can take dozens to hundreds of tries for little ones to acquire a taste for a food, so don’t be discouraged if they don’t like certain foods right away. Through delivery services like Misfits Market or a local community supported agriculture (CSA) provider, get exposed to different produce that may not been have tried before. This opens doors to new recipes and tastes that otherwise might not be bought at the grocery from store week to week.

Getting Kids to Eat More Fruits and Vegetables by Natalie Gentile

s a parent, it can be extremely challenging to feed our kids, whether it’s navigating the challenges of breastfeeding, trying to get a toddler to sit still for a meal or creating lunches for school aged kids. One of the ways that we can set our children up for long-term health down the line is by incorporating more plants in their daily meals. Children consuming a plant-focused diet, with minimal to no animal product intake, tend to have a lower incidence of being overweight later in life. Additionally, the higher intake of fruits, vegetables, and fiber provides the benefits of cardiovascular health, metabolic health and lower risk of some cancers. It can be fun and easy to have a more plant-centered plate at the table.

Ditch the dairy: Switch out dairy for plant-based options. Despite what the commercials say, children (and adults) don’t actually need dairy. In fact, around 65 to 70 percent of the population is lactose-intolerant after infancy, with certain ethnicities affected even more, such as African and Asian populations. Unsweetened soy milk is an excellent option when transitioning from breast milk in infants 12 months or older. When choosing plant milks for children, remember to buy unsweetened options with higher protein and fat content such as pea or soy milk. Put a plant-based spin on old favorites: Identify some of children’s favorite classic recipes such as mac-n-cheese, pasta and meatballs or chicken nuggets, and find plant-based alternatives like plant-based mac-n-cheese, pasta with lentil balls or tofu nuggets. Natalie Gentile, M.D., is the owner of Gentile Family Direct Primary Care, LLC, located at 5655 Bryant St., Ste. 108, Highland Park, Pittsburgh. For more information, call 412-219-4613 or visit GentileFamilyDPC.com. See ad, page 30.

Create a rainbow plate: Challenge make a rainbow across the plate with each meal. Fruits and vegetables are naturally colorful, as opposed to white, refined grains and meats. Learn to cook as a family: The earlier the better when it comes to learning how to cook. Involving children at the kitchen counter in everything from meal planning, to choosing recipes that they enjoy, to prepping and cooking, is a great way to teach healthy meal choices. Empower children to choose plant-centered recipes that sound good to them.

March 2020

Vegan food doesn’t need to be expensive, boring or complicated.

conscious eating

Meatless Makeover A Plant-Based Spin on Classic Dishes

by April Thompson

hen contemplating a shift toward a plant-based diet, some may prematurely mourn the loss of their favorite meaty classics. Luckily, enterprising vegan chefs have experimented with flavors and textures that will lure almost any palate into loving a plant-based version of their favorite dishes without resorting to processed foods. “Plant-based versions of classic dishes offer all the nutritional benefits of plants without the cholesterol and saturated fats from animal products,” says chef and author Marly McMillen-Beelman. “You don’t have to abandon all your favorite foods to become vegan—just veganize them.” The Kansas City chef makes carrot “dogs”, for example, by roasting carrots in a savory mix of tamari, agave, miso, paprika and garlic for a cookout-worthy treat. McMillen-Beelman’s cookbook The Everything Vegan Meal Prep Cookbook also offers many bean- and legume-based versions of classic sandwiches, like a vegan “Big Mac” with quinoa and pinto beans; a burger made from oats, black beans and pecans; meatballs from tofu and lentils; and a chicken salad based on tempeh, a

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fermented, soy-based, high-protein product with a nutty flavor. “A lot of people like using tempeh, tofu or jackfruit for a meaty texture. It needs to be well seasoned, but so does meat,” suggests Ocean Robbins, author of The 31-Day Food Revolution: Heal Your Body, Feel Great, & Transform Your World. “To mimic cheese, some combination of nuts and nutritional yeast, cultured nut cheeses or plant-based milks works nicely.” McMillen-Beelman likes using jackfruit for a “pulled pork” sandwich or taco, the tropical fruit being packed with vitamin C, protein, calcium, potassium and iron. Her slow-cooked version leans on whole-food ingredients, including pear and cranberries, to add natural sweetness and phytonutrients. “I use canned jackfruit because it’s much easier to find and cook with than the expensive jumbo whole fruit,” she says. Ben Pook, the London co-author with Roxy Pope of So Vegan in 5, says mushrooms lend substance and umami flavor to vegan dishes such as a mushroom, sage and onion Wellington as a

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substitute for the classic beef Wellington. “We use portobello mushrooms for their meaty texture, which we surround with a sage and onion stuffing—all wrapped in vegan puff pastry to create a centerpiece worthy of any dinner party,” says Pook, whose cookbook features dozens of plant-based recipes that contain only five ingredients each, such as a broccoli alfredo with cashews, broccolini, tagliatelle pasta, nutritional yeast and garlic. Nuts can also work wonders in a vegetarian dish, such as Pook and Pope’s walnut meat tacos, which blend toasted walnuts together with spices like cumin, paprika, garlic and chili powder to create a mince-like texture built into a taco with toppings galore. Many classic dishes can also be adapted by simply leaving out the meat and letting the spices, herbs and vegetables shine through; for example, in a vegan shepherd’s pie, go with penne pasta with red sauce or a garlicky pesto with extra nuts, greens and olive oil in lieu of cheese. Sweet tooth cravings can be satisfied with healthy, plant-based versions of classic desserts, substituting aquafaba (the starchy liquid left over from canned beans) instead of frothy egg whites, or olive oil or avocado for butter. Nut butters can also add a touch of richness to a dish, whether sweet or savory. “I love making a peanut coconut milk curry soup with onions, mushrooms and bok choy, with peanut butter, lime juice and soy sauce blended into the coconut milk for a luxurious flavor and texture. It’s great over potatoes, quinoa or rice,” says Robbins. “Vegan food doesn’t need to be expensive, boring or complicated,” Pook says. “There really are endless possibilities when it comes to cooking with plants, so don’t be afraid to experiment and create your own twist.” Connect with Washington, D.C.-based freelance writer April Thompson at AprilWrites.com.

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~Ben Pook

Magical Meatless Meals

with the remaining dry ingredients and a pinch of salt and pepper. Use a spoon to mix everything together, then set aside.

photos by Andrew Hayes-Watkins

Combine the plant-based milk and apple cider vinegar in a separate bowl. Let sit for a minute or two until the milk curdles and turns into a “buttermilk”. Then add the hot sauce and mix everything together until the ingredients are well combined. Set aside. Meanwhile, add the flour to a small plate and set aside. Press the tofu if required. (Extra-firm tofu contains very little moisture, so this step isn’t always necessary.) Then slice the block in half and break the tofu into bite-sized pieces with hands.

Vegan Popcorn ‘Chicken’ Yields: 4 to 6 servings 10.5 oz extra-firm tofu Sea salt and pepper ½ cup flour Vegetable oil Dry ingredients: 3.5 oz paprika-flavored chips 4 Tbsp flour 2 tsp dried oregano 1 tsp smoked paprika ½ tsp onion powder ½ tsp garlic powder Wet ingredients: ½ cup plant-based milk ½ Tbsp apple cider vinegar 2 Tbsp hot sauce To serve: Tomato ketchup Vegan mayonnaise Crush the paprika crisps between a clean tea towel using a rolling pin until no big pieces remain. Transfer to a bowl along

Season the tofu on both sides with salt and pepper; dip tofu into the flour, followed by the milk mixture, then the crisp mixture. Repeat until all the tofu pieces have been coated. Add the vegetable oil to a pan until it’s ¼-inch deep. Tip: Use a wok to reduce the amount of oil needed. Heat the oil on medium-high. Drop a tiny amount of the dry mixture; if it starts sizzling as soon as it hits the oil, it’s ready. Carefully add half a dozen or so tofu pieces to the hot oil and fry for about 2 minutes on each side or until the tofu begins to brown and is extra crispy. It’s important to not overcrowd the pan, as it can lower the temperature of the oil. When the tofu is ready, carefully remove it from the pan and transfer it to a plate lined with parchment paper; immediately season it with some extra salt, which will help make it even crispier. Repeat until all the tofu pieces are cooked. Serve with a favorite dip, such as one made by combining equal amounts of tomato ketchup and vegan mayo. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

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

Walnut Meat Tacos Yields: 4 servings Walnut meat: 14 oz walnuts 1 Tbsp smoked paprika 2 tsp chili powder 1½ Tbsp ground cumin 3 garlic cloves 2 tsp balsamic vinegar 2 tsp maple syrup 2.5 oz sun-dried tomatoes in oil Sea salt Black bean mixture: 9 oz canned sweet corn 14 oz canned black beans Sea salt and pepper ½ lime Handful of fresh cilantro Salsa: 9 oz cherry tomatoes 1 green chili 1 red onion 1 lime Handful of fresh cilantro Sea salt and pepper To serve: 2 avocados ½ lime 8-10 small corn tortillas Vegan yogurt March 2020

Meanwhile, drain and rinse the black beans and sweet corn. Transfer them to a separate pan and stir in a generous pinch of salt and pepper, as well as the juice from the lime. Heat through for 5 minutes on a medium heat. Remove the pan from the heat, roughly chop the cilantro and stir it into the beans and sweet corn. Add the cooked walnuts, garlic and spices to a food processor along with the balsamic vinegar, maple syrup, sun-dried tomatoes (drain as much oil as possible) and a pinch of salt. Process for a minute or two until the walnut mixture turns into a mince-like texture. Next, prepare the salsa by slicing the cherry tomatoes into quarters and transfer them to a mixing bowl. Peel and dice the red onion, slice the chili (leave the seeds in if spicy is preferred) and roughly chop the cilantro leaves, adding all to the mixing bowl. Squeeze the juice from the lime into the bowl, along with a generous pinch of salt and pepper, then stir to combine. Meanwhile, heat through the tortillas in a pan over a low-medium heat. Slice the avocado in half and remove the pit. Scoop out the flesh and mash it in a bowl along with juice from half a lime.

When you’re ready to assemble your tacos, spoon a few tablespoons of the walnut mixture on top of a tortilla, followed by the bean mixture, salsa and a dollop of mashed avocado. Top with a drizzle of vegan yogurt. Repeat for the remaining tacos. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

photo by Andrew Hayes-Watkins

Toast the walnuts in a pan over a medium heat for 6-8 minutes or until they begin to smoke. Keep an eye on them and stir occasionally to prevent them burning. Then peel and dice the garlic and add it to the walnuts along with the smoked paprika, chili powder and ground cumin. Stir to coat the walnuts in the spices, then cook for 2 minutes.

Mushroom, Sage and Onion Wellington An absolute showstopper and the perfect dish to make for friends on a Sunday afternoon alongside some tasty, roasted vegetables. Yields: 4 servings 8 Portobello mushrooms 3 onions 10 sage leaves 4.2 oz walnuts 2 (11 oz) sheets of dairy-free puﬀ pastry Preheat oven to 425° F and line a large baking tray with baking paper. Wipe any excess dirt off the mushrooms and place five of them in an ovenproof dish. Drizzle with olive oil and season with sea salt and pepper, then bake for 15 minutes. Remove the mushrooms from the oven and set aside, leaving the oven switched on for later. Meanwhile, quarter the remaining mushrooms; peel and roughly chop the onions and add to a food processor along with sage leaves, walnuts, ½ teaspoon of salt

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Healthy Home plus: Grassroots Climate Crisis Strategies

and 1 teaspoon of pepper. Process to form a smooth paste, then fry in a pan over a medium-high heat for 15 minutes, stirring frequently. Set aside to cool for 10 minutes. Roll out one sheet of pastry onto the lined baking tray. Spread a third of the paste down the middle of the pastry lengthways, spreading it 2 inches wide and leaving the same length clear at each end. Turn the baked mushrooms upside-down to drain excess juices, then place three of the mushrooms, gills facing up, on top of the paste along the middle of the pastry. Add the remaining two mushrooms, gills facing down, between the three mushrooms. Spoon the remaining paste around the mushrooms to cover them on all sides. Place the second sheet of pastry on top and use your fingers to seal the edges together. Trim around the Wellington roughly one inch away from the filling, discarding the excess pastry as you go. Lightly score the Wellington with diagonal lines at 1-inch intervals and brush with olive oil. Bake in the oven for 50 minutes, until the pastry turns a lovely golden brown. Remove from the oven and serve in slices. Adapted from So Vegan in 5 by Roxy Pope and Ben Pook.

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March 2020

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A Fresh Look at Pet Food by Julie Peterson

ating healthy is Contaminants aren’t We are seeing more a family affair, the only concern. “Up to cancer, neurologic and that includes 50 percent of commerconditions and kidney the family pet. However, cial foods are composed disease, and there what works for humans of meat meal and bymay be less than optiproducts,” says Armaiti is evidence that the mal for Fluffy or Fido, May, DVM, owner of Dr. increase in these as each requires a speMay’s Veterinary House diseases may be due Calls, in Los Angeles. cies-specific, nutritionto harmful ingredients ally balanced regimen. These can include Most pet parents opt for meat from dead, dying, in commercial, commercial dog or cat diseased or disabled animeat-based foods. food that comes in a bag mals, and even rendered ~Armaiti May or a can, but many are dogs and cats from anibeginning to consider mal shelters, says May. more natural options. “Kibble is often the “We are seeing more cancer, neurologic most economical way to feed your pet. But conditions and kidney disease, and there is its processed state makes it the least optievidence that the increase in these diseases mal,” says Angie Krause, DVM, at Boulder may be due to harmful ingredients in comHolistic Vet, in Colorado. mercial, meat-based foods.” Canned food is also heavily processed Healthy Alternative Diets and potentially toxic. In 2017, Clean Label Owners that switch from commercial foods Project, a nonprofit testing laboratory, report their animals display thicker coats, completed a study of 1,084 pet food prodbrighter eyes and greater energy. However, ucts, screening them for more than 130 dogs and cats require specific ranges of vitatoxins and contaminants linked to cancer mins, minerals, fats and carbohydrates, so it’s and other conditions. Results showed cadmium, a heavy metal, in 94 percent of the important to ensure that nutritional needs products, along with arsenic and lead. are met and a healthy balance is maintained.

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Home-Cooked Pet food recalls have prompted some families to start cooking for their charges, but it’s not as simple as sharing the family dinner. “There are online calculators that can help you create and balance recipes for dogs and cats. Balancing a diet can be tedious and often requires added supplements,” says Krause. Seeing a four-legged friend thrive was worth the extra time and cost for Yvonnda Stamp-Agent, a homemaker from Rockvale, Tennessee. Emma, a schnauzer mix, suffered from itchy skin, anal gland leakage, kidney crystals, vomiting and other problems. “We switched to home-cooked wild salmon and flounder protein with fresh organic vegetables and fruits, along with vitamin and mineral supplementation.” Emma recovered and is now an energetic 5-year-old.

Raw The biologically appropriate raw food (BARF) diet, as described at BarfWorld.com, contains raw meats, vegetables and cooked grains and legumes. Proponents say it improves health from tooth to tail. “Buddha, my orange tabby, is 22 and no longer has an issue with hairballs,” says Kim Bolin, a Reno, Nevada real estate agent, who has fed raw for three years. Stephanie Krause, in Keego Harbor, Michigan, says her three dogs are more relaxed, probably from the time and effort needed to eat large bones—and they haven’t needed a teeth cleaning since going raw. “After eating raw bones, there was plaque laying all over the floor.” The BARF diet can be homemade, although most choose prepared frozen or freeze-dried products to ensure nutrient balance or to avoid handling raw meats. Angie Krause says the diet is controversial, largely due to human health risks from pathogenic bacteria.

Helpful Resources Report cards regarding toxicity for dog and cat food brands: CleanLabelProject.org/pet-food. Raw, vegan or otherwise, sign up for dog and cat food recall alerts via email: DogFoodAdvisor.com. Definitions of common ingredients in pet food: Tinyurl.com/PetFoodIngredientDefinitions. Recommended reading from the American Holistic Veterinary Medical Association includes Home-Prepared Dog and Cat Diets, Second Edition, by Patricia Schenck, and Dr. Pitcairn’s Complete Guide to Natural Health for Dogs and Cats, Fourth Edition, by Richard H. Pitcairn, DVM. Scientific literature, published articles and biographies of dogs living on a plant-based diet: PlantBased.dog. “Dogs are omnivores, and can thrive on balanced, complete, plant-based diets. They have nutrient requirements, not ingredient requirements,” says May. Pet diets aren’t an all-or-nothing choice, says Angie Krause. “Eventually, my patient will always reveal what works for them. Listen to your pet’s body.” Julie Peterson lives in rural Wisconsin. Connect at JuliePeterson2222@gmail.com.

Vegan and Vegetarian

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For ethical and environmental reasons, homemade or pre-made, plant-based diets for companion animals are becoming more popular. “If the 163 million dogs and cats in the U.S. were their own country, it would be the fifth-largest meat-eating country on the planet,” says May. Cats cannot survive without meat, which provides the high protein, amino acids and other nutrients their bodies require. However, a 2018 study published in the Journal of the American Veterinary Medical Association suggests that plant-based diets, possibly supplemented with vitamins B12 and D and some amino acids, can meet nutrition requirements of dogs.

Kibble is often the most economical way to feed your pet. But its processed state makes it the least optimal. ~Angie Krause March 2020

calendar of events

5050 Liberty Ave. 412-681-8800. Market@Bloomfieldpgh.org.

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, MARCH 1

Winter Indoor Farmers Market – 11am-3pm. 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.

Sacred Sound Immersion and Meditation – 3-4pm. Hosted by Sacred Centered You and Natural Solutions for Health and Wellness. Sound waves have a range of therapeutic effects on the mind and body. Relax in a deep meditative state while tones of instruments, crystal bowls, and chimes are played. $20/person. 434 Main St, Irwin. 724-515-7518. Register/payment: SacredCenteredYou.com.

Garden Resource Center– 1-3pm Hosted by Repair the World Pittsburgh. Help organize Grow Pittsburg’s community tool lending library. Food, friends, a skill-share, seed packets. Grand Opening on March 14. 147 Putnam St. 412-362-4769 ext 215. Register: rpr.world/grcfarmcrew.

MONDAY, MARCH 2 Year-Long Ongoing Meditation Workshop – 7-8pm. First Mon. Enrich your meditation, Gayatri Mantra. Himalayan Institute of Pittsburgh, 300 Beverly Rd. 412-344-7434. Info@HipYoga.org.

TUESDAY, MARCH 3 Morning Slow Flow – 9-10am. Join Faith for morning yoga with slow intentional movement, meditation, journaling. All levels. Youghiogheny Holistic Living, 144 N 3rd St, Connellsville. 724707-4338. RSVP: SquareUp.com/store/Youghiogheny-holistic-living.

WEDNESDAY, MARCH 4 Seasonal Cooking Class – Noon-3pm. Ayurveda teaches that our dosha is balanced by specific diets for each season. Learn to combine proper spices with legumes, lentils, rice and fresh veggies. $40 includes lunch. Himalayan Institute of Pittsburgh, 300 Beverly Rd. 412-344-7434. Info@HipYoga.org. Four-Week Fermentation Series – 6:30pm. Hosted by Community Cultures and The Irma Freeman Center for Imagination. Walk away with jars and cultures to ferment, and confidence to bring creativity and unique flavors to your kitchen. Sliding scale: $15-$40/workshop, $50- $120/series on Eventbrite.com. Alternative forms of economy (bartering, trade, etc.) are welcome: Trevor Ring: TrevorRing13@gmail.com or 301-928-5267. 5006 Penn Ave. 412-924-0634. Recipes vs. Genes – 6:30pm. Topic: How your Lifestyle Affects Your Legacy. Join Dr. Natalie Gentile of Gentile Family Direct Primary Care in the conference room. Free. East End Food Co-op, 7516 Meade St. 412-242-3598. Tickets: Eventbrite.com.

THURSDAY, MARCH 5 GlobalPittsburgh – 5:30-8pm. Sponsored by Cohen & Grigsby and UPMC. Join special guests from the Department of State’s International Visitor Leadership Program participating in Project Education in the Digital Age. Representatives from the African Union, Azerbaijan, Israel, Luxembourg, Morocco, Romania, Spain, Tajikistan and more. Members/free, $10/nonmembers. Roland’s Seafood Grill, 1904 Penn Ave. Info @ GlobalPittsburgh.org. Tickets: Events.r20.constantcontact.com.

SUNDAY, MARCH 8 sampling and selling local products. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com.Tickets/ schedule/info: PremierHomeShows.com. Let’s Celebrate Youghiogheny Holistic Living – 2pm. Hosted by Youghiogheny Holistic Living and Calli Tony, CPT. Celebrate one-year anniversary of spreading holistic goodness with new products, snacks, teas, and 25% off select items. Free chair massage and Calli Tony’s Juice Bar. Didge Therapy meditation at 6pm. 144 3rd St, Connellsville. 724707-4338. yhlRiverWellness@gmail.com. Long-Hold Yoga – 6-7:30pm. With Susanna Azzaro. Traditional hatha framework but fewer postures and longer holds to help clear our feedback loop. $20. Himalayan Institute of Pittsburgh, 300 Beverly Rd. 412-344-7434. Info@HipYoga.org.

SATURDAY, MARCH 7 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com.Tickets/ schedule/info: PremierHomeShows.com.

savethedate SATURDAY, MARCH 7 Winer Wellness Week March Mayhem – Special Hours: 8:30am-6pm, Mon, Wed & Fri; 8:30am-5pm, Tues &Thurs, 8:30am-4pm, Sat. Free workshops, samples, all-you-can-eat vegan buffet, supplement advice, testing. Huge discounts on natural supplements and organic food products. Winer Wellness is dedicated to improving and optimizing functioning of the entire person through safe, effective natural methods. 2419 Baldwick Rd. 412-922-9355.

FRIDAY, MARCH 6

Let’s Celebrate Youghiogheny Holistic Living – 11am. See March 6 listing. More massage, meditation and Fox’s Tavern serving delicious vegan soup for the 5th Annual Connellsville Soup Walk. 144 3rd St, Connellsville. 724-707-4338. yhlRiverWellness@gmail.com.

14th Annual Farm-to-Table Local Food Expo – Mar 6-15. 10am. Hosted by Buy Fresh Buy Local/ Farm to Table Western PA. Vendors and speakers

Bloomfield Saturday Winter Market – 11am2pm. 1st & 3rd Sat. Hosted by Bloomfield Saturday Market and Bloomfield Development Corporation.

Pittsburgh, PA

5th Annual Downtown Connellsville Simply Soup Walk – 11am-2pm. Explore downtown and sample a variety of soups from local restaurants, non-profits and churches. $10/ticket. Proceeds benefit Downtown Connellsville Initiative. 139 W Crawford Ave. DowntownConnellsville@zoominternet.net.

NaturalAwakeningsSWPA.com

14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com.Tickets/ schedule/info: PremierHomeShows.com.

MONDAY, MARCH 9 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com.Tickets/ schedule/info: PremierHomeShows.com. Sacred Centered Drum Circle – 7-8pm. Radiate, mediate, congregate. A new tradition for the full moon. Bring your own drum or borrow one of ours. Release what doesn’t serve you and move forward. $5. Sacred Centered You, 304 Third St, California, PA. SacredCenteredYou.com.

TUESDAY, MARCH 10 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com. Tickets/ schedule/info: PremierHomeShows.com. 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. Recipe Swap: Pie Edition – 7pm. Bring a prepared dish with pie as the theme for everyone to try. Bring a copy of the recipe to share. Free. East End Food Co-op, 7516 Meade St. 412-242-3598. Tickets: Eventbrite.com.

WEDNESDAY, MARCH 11 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com. Tickets/ schedule/info: PremierHomeShows.com. Women’s Circle and Meditation – 6pm. Improve by tuning into the natural cycle, thru herbs, foods, self-nourishment. $8. No pre-registration. Youghiogheny Holistic Living, 144 N 3rd St, Connellsville.

the fundamentals of EV3 Robot construction and basic engineering skills. Light snack provided. Free club. Flenniken Public Library, 102 E George St, Carmichaels. Register: 724-966-6263.

THURSDAY, MARCH 12 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com.Tickets/ schedule/info: PremierHomeShows.com.

FRIDAY, MARCH 13 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com. Tickets/ schedule/info: PremierHomeShows.com. Rebirth and Renew Healing Collective – 7-9pm. Hosted by Calli Tony CPT. Rebirth and Renewal for Spring. EFT, moon salutations, forgiveness meditation. $22/online, $33/door. Snap Fitness, 204 Memorial Blvd, Connellsville. 724-707-0255. Tickets: Paypal.me.

SATURDAY, MARCH 14 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com. Tickets/ schedule/info: PremierHomeShows.com. Garden Resource Center Grand Opening – 9am3pm. Hosted by Grow Pittsburgh. Opening day for the Garden Resource Center tool lending library. 147 Putnam St. 412-362-4769 ext 215. Restorative Sonic Meditation – 2-3:30pm. Hosted by Sonic Meditation. Guided by Jen Stratakis, ERYT 500. Breathwork, guided relaxation, frequency-minded music themed to the current astrological energy. $20. Elevate Yoga Pittsburgh, 271 Main St, Imperial. Preregistration required: 412-401-9052.

SUNDAY, MARCH 15 14th Annual Farm-to-Table Local Food Expo – Thru Mar 15. See March 6 listing. David L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. 412-565-6000. Info@Pittsburghcc.com. Tickets/ schedule/info: PremierHomeShows.com.

MONDAY, MARCH 16 Creative Conundrum Lab: Jewelry Making – 3-5pm. Drop-in workshop. Beads provided. Open to all ages. Free. Pittsburgh Center for Creative Reuse, Arts & Crafts Store, 214 N Lexington St. 412-473-0100. Info: pccr.org.

TUESDAY, MARCH 17 Guided Meditation with Reiki – 7-7:50pm. 3rd

Tue. Guided meditation leading to deep inner awareness and peace where healing can occur. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-2600472. LisaMascara@gmail.com.

WEDNESDAY, MARCH 18 WQED Family Movie Night – 5:30-7:30pm. Hosted by WQED. Celebrate Women’s History Month with “Girl Power” Princess Pesto from SUPER WHY and a mini marathon of World Girl, Pinkalicious and Super Why. Free event, snacks and drinks, plus free parking at Fred Rogers Studio, St. Vincent College, Monastery Rd, Latrobe. 724-8052750. Tickets: Eventbrite.com.

SATURDAY, MARCH 21 Bloomfield Saturday Winter Market – 11am2pm. 1st & 3rd Sat. Hosted by Bloomfield Saturday Market and Bloomfield Development Corporation. 5050 Liberty Ave. 412-681-8800. Market@Bloomfieldpgh.org. 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. 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.

SUNDAY, MARCH 22 Sacred Sound Immersion and Meditation – 3-4:30pm. Hosted by Sacred Center You and Visions Reiki and Soul Spa. Gentle, yet powerful meditative experience. Gong, crystal bowls, and chimes. $25. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane. 724-745-1785 Wendy@VisionsReiki. com.Tickets: SacredCenteredYou.com. Flenniken Robotics and Engineering Club – 5:30-7:30pm. 4th Tue. Open to ages 10-16. Learn

Who Controls Our Food System – 6-8pm. Join Frankie Pondolph of Equal Exchange for a community discussion on who controls our food system and how we can organize to build a better food system. Free. East End Food Co-op, 7516 Meade St. 412-242-3598. Tickets: Eventbrite.com.

WEDNESDAY, MARCH 25 Salt Cave Crystal Bowl Sound Bath Meditation – 6:30-7:30pm. With Brook Smokelin. Hosted by Chakra Yoga Healing and two others. Guided meditation followed by Vibrational Sound. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724260-0472. LisaMascara@gmail.com.

THURSDAY, MARCH 26 Make & Take: Mujaddara – Noon-1pm. Join Ray Owen in the conference room for lunch, take home a meal of lentils and rice to prepare for later. $5. East End Food Co-op, 7516 Meade St. 412-242-3598. Tickets: Eventbrite.com.

FRIDAY, MARCH 27 Pop-Up Juice Bar – 3-7pm. Hosted by Calli Tony, CPT at Sacred Centered You. Learn about ingredients and why to add them into your daily life. Suggested donation: $5/juice. 04 Third St, California, PA. 412-258-0766. SacredCenteredYou.com.

SATURDAY, MARCH 28 An Art Collective: Passion – 6-9pm. A collection of artists share what passion means to them. Free event with art, music, refreshments. OMBody, 90 W Main St, Uniontown. 724-320-9386. OmBodyMassageAndWellness.com.

SUNDAY, MARCH 29 Restore: Kundalini Yoga for the Digestive System/Navel Chakra – 5-6:45pm. Hosted by Chakra Yoga Healing and Bend the Bridge Yoga. Restore your digestive system, clear your mind, free your energy for the new year. $35. Bend the Bridge Yoga, 3249 Washington Pike, Ste 1001, Bridgeville. 412-564-3203. Crystal Bowl Sound Bath Meditation – 7-7:45pm. Hosted by Chakra Yoga Healing, Vox Lumina, and Bend the Bridge Yoga. Relax and unwind to a crystal bowl sound bath. $15. 3249 Washington Pike, Ste 1001, Bridgeville. 412-564-3203. Register: ChakraYogaHealing.com.

If You Are Reading This, So Are Your Potential Customers.

724-271-8877 March 2020

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 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. Cooking Class by Thai Me Up – Thru Apr. 1-2:30pm & 3-4:30pm. Learn new skills in making home-style Thai foods with Chef Piyo and Chef Wasana. March: introduction to Thai herbs and spices, Karee Curry, and Satay. April: Thai vegetarian/vegan foods and tofu. $40/person. 118 S 23rd St, Pittsburgh. Register: Thai Me Up or 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.

monday 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. YogaMotif, 124 S Highland Ave. Tickets: YogaMotif.com. Vinyasa Yoga with Modifications – Thru Mar 16. 6:15pm. With Cortny. $12/door. Youghiogheny Holistic Living, 144 N 3rd St, Connellsville. Register: Emily: 724-707-4388. 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. Year-Long Ongoing Meditation Workshop – 7-8pm. First Mon. Enrich your meditation, Gayatri Mantra. Himalayan Institute of Pittsburgh, 300 Beverly Rd. 412-344-7434. Info@HipYoga.org.

tuesday Flenniken Robotics and Engineering Club – 5:30-7:30pm. 4th Tue. Open to ages 10-16. Learn the fundamentals of EV3 Robot construction and basic engineering skills. Light snack provided. Free club. Flenniken Public Library, 102 E George St, Carmichaels. Register: 724-966-6263. 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.

Pittsburgh, PA

Guided Meditation with Reiki – 7-7:50pm. 3rd Tue. Guided meditation leading to deep inner awareness and peace where healing can occur. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-2600472. LisaMascara@gmail.com.

Virginia Botanic Gardens, 1061 Tyrone Rd, Morgantown, WV. Tickets: Forms.DonorSnap.com. Info@wvbg.org. 304-322-2093.

friday

wednesday

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, Morgantown, WV. 304-322-2093. Register: wvbg. org/programs/events/.

Vinyasa Flow – 4pm. With Makayla Uram. Thru Mar 25. Become the happiest healthiest version of yourself. All levels. $12. Youghiogheny Holistic Living, 144 N 3rd St, Connellsville. Register: Emily: 724-707-4388.

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. 412-2378300. Information@Warhol.org. Tickets: Warhol.org.

Women’s Circle and Meditation – Thru Jun 10. 6pm. 2nd Wed. Improve by tuning into the natural cycle, thru herbs, foods, self-nourishment. $8. No pre-registration. Youghiogheny Holistic Living, 144 N 3rd St, Connellsville.

saturday

Four-Week Fermentation Series – 6:30pm. Hosted by Community Cultures and The Irma Freeman Center for Imagination. Walk away with jars and cultures to ferment, and confidence to bring creativity and unique flavors to your kitchen. Sliding scale: $15-$40/workshop, $50- $120/series on Eventbrite.com. Alternative forms of economy (bartering, trade, etc.) are welcome: Trevor Ring: TrevorRing13@gmail.com or 301-928-5267. 5006 Penn Ave. 412-924-0634. 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. Women of Color (WOC) Yoga – 6:30-7:30pm. Hosted by YOGAMOTIF. 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. 124 S Highland Ave. Tickets: YogaMotif.com.

thursday Restorative Yoga and Nidra – 7-8pm. 2nd Thur. Restorative yoga in the salt cave is practiced lying on a mat. Known as yogic sleep, nidra induces total physical, mental and emotional relaxation. Bring a mat. Salt of the Earth. 504 Valley Brook Rd, McMurray. 724-260-0472. LisaMascara@gmail.com. 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

NaturalAwakeningsSWPA.com

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. Bloomfield Saturday Winter Market – Thru Mar. 11am-2pm. 1st & 3rd Sat. Hosted by Bloomfield Saturday Market and Bloomfield Development Corporation. 5050 Liberty Ave. 412-681-8800. Market@Bloomfieldpgh.org. 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. 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/three sessions. Facility is handicap friendly, willing to work with reactive dogs. Well Oiled, 1414 Potomac Ave. Appt: 724-318-2882.

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 5.

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 11.

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 8.

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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.

I think it’s very expensive to not eat healthy. Eating healthy is the only affordable option we have left. ~Marcus Samuelsson March 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!

ENERGY HEALING TURNING POINT ENERGY, LLC

371 Bethel Church Rd, Ligonier, PA 724-493-5764 TuringPointEnergy.org Expect a miracle. 85% success rate. For body pain, mind pain, heart and soul pain. Pain lifted, heart lifted, spirit lifted. Reset.

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.

Natural Awakenings Client Testimonial 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

Pittsburgh, PA

FUNCTIONAL MEDICINE PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Dr. Danielle Mara, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com Dr. Danielle Mara has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications and nutritional support. Plus advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 8.

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 5.

HEALTH COACH SHE’S MY HEALTH COACH

D’Anna V. Kromer 1195 W Laurel Cir, Mount Pleasant, PA 724-331-3365 • ShesMyHealthCoach.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 t r a n sf o r m a t i o n a l p r o g r a m s 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.

HEALTH FOOD SUNNY BRIDGE NATURAL FOODS & CAFÉ

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

NaturalAwakeningsSWPA.com

HERBALISM BASIC EARTH ESSENTIALS

Michael Lausterer P.O. Box 6, Richeyville, PA 724-426-4579 • BasicEarthEssentials.com Getting back to our natural roots is the foundational philosophy that drives and inspires Basic Earth Essentials; using the purest botanicals of the earth to create handcrafted, superb blends of the finest quality. Products for pets, personal care, and inspirational settings. Custom products available. See ad, page 9.

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 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 27.

NATUROPATHIC MEDICINE 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 11.

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.

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 9.

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 31.

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 11.

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 15.

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 19.

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

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.

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. START A CAREER YOU CAN BE PASSIONATE 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.

March 2020

Natural Awakenings Greater Pittsburgh

Articles inside

KIBBLE QUANDARY

VEGAN FITNESS

THE ROOTS OF

HEMP GETS HOT

MEATLESS MAKEOVER

CBD’S NEW FRONTIER