Natural Awakenings Greater Pittsburgh March 2021 by naturalawakeningsswpa

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

FOOD & NUTRITION Regenerative Organic Farming

Edible Gardens Countertop Growing Tips

Healing from Grief Four Ways to Find Peace

March 2021 | Pittsburgh, PA Edition | naturalawakeningsswpa.com March 2021

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

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Spring Is Right Around The Corner! The ground is covered with snow, but I’m happy for the moisture it will bring because last year was so dry—it will be great for my spring garden! That’s my filter for so many things, my garden. I have already started perusing my seed catalogues and planting guides, although I rarely purchase them anymore. I have a huge four-foot-by-two-foot storage container box of seeds that I have saved; I would really call it a locker! Just thinking about it excites me… the possibilities that are in those seeds. Growing things is a lifelong learning process. Not only am I consistently reading and learning about gardening, but every year that I garden I learn so much that I fold into the next season of planting, tending and harvesting. I collect new seeds from things I buy at the farmers’ markets and grow new plants; sometimes successfully and sometimes not. There are so many variables and I only use natural pest control, so I definitely share my bounty with the creatures. One main theme this month is regeneration. My sister and I inherited this property a few years ago, and we have been doing some regeneration of our own. Our great-aunt and uncle who owned the property used to spend most of their time and a lot of gasoline riding their lawnmowers back and forth, clipping a neat pattern in their grass, as is the common way to maintain property in the eyes of most people in this area. We have turned our property into a wildlife habitat with meadows, food forests, plants for pollinators and even harvested a small amount of ramps from a designated game land and transplanted them into a moist, shady spot on our property. Last fall, I planted a bunch of pawpaw seeds and I’m excited to see how many will germinate. Pawpaw trees are scarce today, but once covered eastern North America all the way into Canada. They are an amazing native tree with a tropical-like fruit that our founding fathers liked to eat. I love to bring back native plants, and have seed-bombed several areas with milkweed to encourage monarch butterflies; I’m excited to see how those will grow. My aunt liked to cultivate flowers for cutting, but I prefer to encourage wildflowers for the pollinators. We regularly see a variety of wild animals traipsing around and have many birds, from raptors to hummingbirds. When our relatives purchased this property more than 40 years ago it was pasture land and they planted hundreds of trees which have turned into small patches of forest which I love as much as the birds and wildlife. I guess in their way, they did some amazing regeneration of their own. No matter where you live, you can regenerate. There are urban gardeners and garden resources all around Pittsburgh. I love the Food not Lawns idea. Their website (FoodNotLawn.com) has a ton of free information about how to use natural growing practices and turn your ordinary lawn into a bountiful and beautiful garden. Don’t feel sad about the cold winter weather, plan your garden!

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Contents 6 LEAVING A SUSTAINABLE

FOOTPRINT ON THE LAND

8 HEMP-DERIVED CANNABIDIOL

A Primer on the Latest Research

10 INDOOR EDIBLE GARDENING

Grow Veggies, Sprouts and Microgreens Year-Round

14 ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

16 DOWN TO EARTH The Promise of Regenerative Organic Farming

19 JEFF TKACH

on Regenerative Healthcare

20 HEALING FROM GRIEF Four Ways to Find Peace

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22 GETTING PREGNANT

Lifestyle Strategies to Boost Fertility

24 CANINE OBESITY When Doggies Need Diets

DEPARTMENTS 4 news briefs 5 health briefs 6 community 8 10 14 19

spotlight green living conscious eating fit body wise words

20 22 24 26 30 31

inspiration healthy kids natural pet calendar resource guide classifieds

March 2021

Hot Tea and Hope in the Hill District

news briefs

Sunny Bridge Customer Appreciation Days

o celebrate 19 years of good health for all, Sunny Bridge Natural Foods, in McMurray, will offer shoppers a discount of 20 percent off storewide on March 5 and 6. There will be chances to win raﬄe gift baskets and everyone receives a sweet treat with each purchase. Owner Gina Snyder says, “We want to share our overwhelming gratitude with our customers, vendors and all the new friends we’ve made throughout these 19 years. We are so thankful to celebrate another year of serving our community, sharing knowledge and great products and supporting local. We encourage and support shopping small and local whenever possible, and you will find products from many local vendors on our shelves.” Sunny Bridge Natural Foods carries natural and organic foods, dietary supplements, environmentally friendly beauty and personal care products and household cleaning supplies. Their dedicated peanut- and gluten-free bakery also makes delicious KETO, vegan and dairy-free desserts for all to enjoy Location: 130 Gallery D., McMurray, PA. For more information, call 724-942-5800 or visit SunnyBridgeNaturalFoods.com.

ares CommuniTEA Café, an initiative of the Center that CARES, the Urban Redevelopment Authority of Pittsburgh and the Mayor’s Avenues of Hope program, has opened in the Hill District. The collaboration includes Claudy Pierre, a Hill resident who runs his own catering business, Eminent Hospitality, and the nonprofit EAT Initiative, that trains students in healthy eating and meal preparation. The initiative seeks to reprioritize business district investments in diverse city neighborhoods. The café at 1836 Centre Avenue, in Centre Heldman Plaza, seeks to match the expertise of Hill District professionals with a learning lab for local youth. The coffeehouse will offer community conversations, book clubs, art displays, jazz and special events and initiatives to connect the community. The menu includes breakfast and lunch items ranging from soups, salads and fresh fruit with granola to avocado toast and bagels with smoked salmon and capers. Pittsburgh Mayor William Peduto says, “This project demonstrates what can happen when government and the community have an honest dialogue and work together, and is the core mission of Avenues of Hope. We are working to realize the community’s vision by supporting and investing in local entrepreneurs and neighborhood-based economic development initiatives.” For more information, email CommuniTEA@CenterThatCares.org or visit Facebook.com/CARESCommuniTEACafe.

kudos East End Food Co-op, a community-owned grocery store in Pittsburgh, raised close to $1,600 for the Pittsburgh Urban Growers Scholarship, assisted by unprecedented interest in home gardening in 2020. Established in 2018, the fund helps urban gardeners and farmers in Pittsburgh and Allegheny County access professional development opportunities. The seed fundraiser will continue this year. To date, more than $3,000 in scholarships have been awarded to local urban growers. Organic seeds from Renee’s Garden, High Mowing Seeds and Hudson Valley Seed arrived in February. The co-op will also carry Grow Pittsburgh seedlings, local soil, compost, amendments, seed potatoes, onion sets, bulbs and burlap bags. The upcoming fifth annual Pittsburgh Urban Farm Tour may be a hybrid of in-person and virtual programming. For more information, visit EastEndFood.coop and PittsburghFoodPolicy.org. 4

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health briefs

Improve Children’s Brain Health with Better Nutrition In a study with important implications for underfed children in lowincome countries and elsewhere, a new study in The BMJ medical journal found that six months of nutritional supplements can improve working memory and blood flow in children’s brains. Researchers from Tufts University travelled to villages in Guinea-Bissau, West Africa, where they gave 1,059 children, ages 1 through 7 years, a breakfast supplement high in plant polyphenols, omega-3 fatty acids, vitamins, minerals and protein. They compared results with children eating the standard local breakfast of rice or a common lower-quality supplement. They found that the enhanced nutritional supplement boosted cognition and increased cerebral blood flow in children younger than 4 and raised their hemoglobin concentration if they were anemic. Children older than 4 had improved body compositions—more lean tissue and less fat. With at least 250 million children worldwide younger than 5 that are failing to reach their cognitive developmental potential, these results pose significant impacts for children’s education and national development in low-income countries, say the researchers.

Try Mindfulness to Improve Cardiovascular Health Mindfulness training can lower blood pressure and positively influence behavior that promotes cardiovascular health, report Brown University researchers. The study published in Plos One involved 43 people with hypertension. In eight weekly 150-minute sessions, participants learned mindfulness meditation movements and techniques, including eating food mindfully, while also receiving instruction on hypertension risk factors. By the end of the year, they reported improvements in stress levels, diet, physical activity and alcohol consumption. On average, systolic blood pressure fell by six points and diastolic pressure by one point, a small, but significant improvement.

Enjoy the Healing Vibrations of Sound Everything is in a state of vibration, and sound is one manifestation of that truth. The beauty of sound is in its ability to restore balance and harmony to our lives, because it can affect us on all levels—physical, emotional, mental and spiritual. We don’t resist it because we don’t rationalize it. The therapeutic use of sound is thought to have ancient roots dating back 40,000 years or more. It is possible that the pyramids along the Band of Peace, in Egypt, were intended not as a tombs, but with their harmonics, as a tool for restoring the frequencies of the body and healing. Early musical instruments have been traced back to the age of Neanderthals, and music is recognized in psychology for its restorative properties. Modern medicine is giving a thumbs-up to the practice of sound as a means to promote healing. Sound healers use voice, musical instruments and modern technology to affect change for our well-being. At its foundation, sound entrains the brain to move into deep meditative and peaceful states, the foundation of all healing. Sound healing offers multiple benefits ranging from relief from pain and stress-related conditions to the ability to alter our consciousness. Ultimately, sound is a vibrational cleanser. It allows old, stagnant and unhelpful energies to be cleared away— transformed or replaced with new, strong, harmonic vibrational energies. It is clear why this practice is on the rise.

Leza Vivio is the founder of Sacred Centered You. See ad, page 23. March 2021

community spotlight

Leaving a Sustainable Footprint on the Land by Martin Miron

hen Ellen and Jeremy Swartzfager started Footprints Farm 10 years ago, they both had professional jobs, she in youth ministry and he in construction management, while living in Monroeville. Tired of suburban life, Ellen learned about food as medicine and was heartbroken over the industrial model of cheap, mass-produced food that was harming the health of many. She was convinced that by changing the family’s diet, they could take control of their health for the rest of their lives. “We asked Ellen’s grandmother if we could rent her farmhouse if it ever became available and surprisingly, about one year later our lease was signed and we were moving to the farm with our new daughter Elsie in tow,” says Jeremy. Their mission is, “Healing land, nourishing foods and thriving families.” Their goals are to pursue a triple bottom line—land/people/profit. The farm team also includes Jeremy, Elsie, 12, Isaac, 10, and Hannah, 8. “We currently have two additional full-time employees and three or four seasonal part-time employees. Most of our employees over the years have been fresh out of addiction recovery and find great peace here caring for the land and animals,” says Ellen. The farm’s beginnings were humble as the couple relearned many of the skills they had learned from their grandparents’ generation in their childhood. Ellen says, “We fell in love with draft horses and the reconnection with the land turned work into pleasure. Seeing what we produce in the hands of smiling and thankful customers at the end of the day gets us up in the morning excited for another. We provide products to our customers that nourish, heal and inspire.” Jeremy’s Grandma lived through the Great Depression on a farm that provided for all of their food needs along with many of their neighbors. The farm kept them alive and well-nourished while the world around them seemed to be falling apart. “What seemed like a total drag of weeding row after row of the family garden and running around with my buddies while my aunts and uncles butchered hogs and cows as a child has brought deep meaning in my adult years,” he recalls. Footprints Farm currently maintains an egg-laying flock, meat 6

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chickens, ducks, turkeys, pork, beef, edible garnish, herbs and heirloom vegetables. “The focus of the farm is flavor. By raising all of our animals in a way that mimics their natural instincts, behavior, abilities and patterns, every member of the farm is moved on a revolving landscape. The constant moving, rest, regrowth and re-grazing allows each animal’s diet to be highly diverse, which means it is packed with flavor.” Says Ellen. In a normal (non-COVID) year, they deliver food for about 30 restaurants in the region, several institutions and 100 families weekly, monthly or bimonthly. Buying clubs are open to the public with home delivery in certain zip codes in the off season from December through April. “Our model is simple—place an order through our online store, arrange a pickup time and location near you and we meet you there with your order in a contactless drive-through model. We do not offer typical CSA models, but give the public the opportunity to order anything in inventory through an a la carte online ordering system. We also offer pre-buys with an order cutoff in late March and sell many half and whole pork and beef, chicken bundles, grilling packages, recurring egg orders throughout the year,” says Ellen. Footprints Farm uses regenerative practices because that is what they believe in and what customers are looking for. “What regenerative or sustainable means to us is that we leave the Ellen and Jeremy Swartzfager and family farm better than when we arrived, and this can best be seen through improvements in the soil and improving the water cycle on the farm. Our farm is mountainous and only has around 20 tillable acres, 80 additional acres of open ground and 250-plus acres of hardwood forests. The tillable acres were worn out from monocropping and roundup residues when we arrived, and by returning them to perennial pastures (grass growing every year with no bare soil) we have been able to increase the carbon content by several percent over 10 years. When carbon in the soil increases, the water holding capacity is increased, and therefore less water can run off and cause erosion. “The remaining 80 acres of open ground had been tenantfarmed for nearly 50 years, with some of it barren from an unsuccessful strip mine job 40 years ago. When we first arrived our goats and sheep could barely get one grazing each year from the pastures, and many bare “coal” spots persisted. After 10 years of pulsing the pasture with grazing (leaving the farmers gold (manure) behind at each grazing, our pastures support cattle grazing at least three times per year,” says Ellen. “Our cattle, being herbivores, are fed only grass and hay, because that is what they are designed to eat in nature. Our chickens, ducks, turkeys and pigs are omnivores and are fed a non-GMO diet, along with fresh pasture on the appropriate interval (chickens every day, egg-layers every three days and pigs every week) and we also sell soy-free eggs, chicken and turkey,” she explains.

“We practice humane handling of all of our livestock and benefit from having poultry processed on the farm. Our USDA-certified beef and pork processor lies less than two miles from the farm.” Jeremy notes, “Many shoppers are unaware that the fake industrial packages in the grocery store showing idyllic photos of red barns, smiling farmers and animals on lush pastures are really a faux front for the cheap industrial factory farm produced meats. We have real, lush pastures, a beautiful barn, almost 100 years old, and you can actually visit the farm to see all the things that are happening.” Prearranged farm tours are available on Mondays and Saturdays as well as pasture walks, egg collection, or star- and sunset-gazing. Future plans include building a retail direct to family market, providing more value-added products with even greater flavor without all of the yucky stuff found in industrial food channels and eventually helping other younger farmers develop their dreams and viable business models. Footprints Farm is located at 184 McClellan Ln., in Gibbon Glade. For more information, visit the online store at FootprintsFarm.com.

March 2021

green living

Hemp-Derived Cannabidiol A Primer on the Latest Research by Sandra Yeyati

ver since the Farm Bill of 2018 legalized the commercial production of hemp, U.S. sales of cannabidiol (CBD) have exploded onto the scene with hundreds, perhaps thousands, of vendors popping up around the country. CBD, a cannabinoid, is abundant in the hemp flower. “By law, hemp is defined as a variety of cannabis plant that has less than 0.3 percent THC, the psychoactive cannabinoid that induces a high,” says Shannon Livingston, a cannabis consultant for Florida Gulf Coast University, in Fort Myers. Proven Benefits of CBD: “The enthusiasm for CBD is soaring above the actual scientific evidence,” says Peter Grinspoon, M.D., a leading medical cannabis expert and primary care physician at Massachusetts General Hospital. “What’s known is that it helps with childhood epilepsy, and the U.S. Food and Drug Administration has approved a CBD drug for that. It is believed, and there’s good animal data and some human data to suggest, that CBD helps with chronic pain, insomnia and anxiety.” Anxiety Under Study: A clinical trial examining a high-CBD, low-THC (the psychoactive component) sublingual custom formulation for patients with moderate to severe anxiety is being conducted by Staci Gruber, Ph.D., director of Marijuana Investigations for Neuroscientific Discovery at McLean Hospital, in Belmont, Massachusetts, and associate professor of psychiatry at Harvard Medical School. “In the open label phase of this study, we’ve seen a rather dramatic and precipitous drop in symptoms of anxiety and depression after four weeks of treatment. We’ll see if this holds in the doubleblind phase, which is underway now,” she explains. Entourage Effect: Gruber notes that this customized formulation is a full-spectrum, whole-plant formula, saying, “You often seem to get a bigger bang for the buck using a full-spectrum or broad-spectrum (whole plant minus THC) product, rather than just a single extracted compound.” The process she’s describing is called the entourage effect—an assumption that all elements of the cannabis plant, working together, are most effective. “I believe there’s a significant

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role for terpenoids, flavonoids and other cannabinoid constituents of the plant, in addition to the big two (THC and CBD), and I have a grant to look at that very question,” she says. How to Start CBD: Experts agree that the best approach is to start low and go slow. “With experimentation, the patient will know what works for them,” Grinspoon says. “When CBD doesn’t work with my patients, the next step is to add a little bit of medical cannabis; it often takes a very little dose to help them with their sleep or their chronic pain.” Medical marijuana has been legalized in 36 states and the District of Columbia. Route of Administration: “When you smoke or vape, it’s an almost immediate onset, which is helpful for breakthrough pain, nausea and anything you want to treat immediately, but the effect is very short-lived,” Livingston explains. “For chronic pain, you might take a capsule or the patch that will last six to eight hours. If you want to fall asleep, a sublingual will work. For a skin condition, you might rub an oil on your skin. It’s really about the time of onset, how long you need it to last and what you’re treating.” Ensuring Quality Control: “Choose CBD providers that are certified for good manufacturing practices; conduct batch-specific, third-party testing on all of

their products; and provide certificates of analysis directly from those labs. These tests can detect the presence of heavy metals, bacterial or microbial life, mycotoxins and pesticides, and also provide cannabinoid potency and terpene profiles,” says Grace Kaucic, senior communications and content manager at Bluebird Botanicals, a CBD company in Louisville, Colorado. Our Built-In Cannabinoids: In the mid-1990s, researchers discovered the endocannabinoid system of receptors and neurotransmitters throughout the body, which uses cannabinoids that our own bodies produce. “This system is believed to control homeostasis, the body’s ability to regulate itself and maintain normal functioning,” Grinspoon says, adding that he believes this system will become central to medicine over the next few years as more research is conducted. Research is Ongoing: “It’s an incredibly exciting time for cannabis science,” Gruber says. “There’s every reason to be optimistic about the potential of harnessing and exploiting the benefits of cannabis and cannabinoids in ways that may still surprise us, but to be cautiously optimistic. It is not a panacea. It will never be one-size-fits-all.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

March 2021

conscious eating

Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round by April Thompson

trellis for vining plants like cucumbers, wiring it up with screw eyes.

Mini-Greens, Major Nutrients Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as they contain as much as 40 times the nutrients as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up. “Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says Peter Burke,

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here’s no need to wait until the last frost date to sow a kitchen garden. Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity. “You can start many edible plants from seed on a sunny windowsill, even in late winter. You’ll be surprised how quickly everything germinates this time of year,” says Zia Allaway, the British author of Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home. Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.” While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlicky-flavored shoots will sprout up that can be harvested and used like chives, advises Allaway. To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a

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the Calais, Vermont, author of Year-Round Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less Than 10 Days. Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a storebought, germination soil mix, spread up to two inches deep in reusable trays, watered once a day and grown without artificial light. Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says Lina Wallentinson, the Swedish author of Sprouts, Shoots and Microgreens: Tiny Plants to Grow and Eat in Your Kitchen. “Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says. Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans to quinoa, can typically take less than 24 hours with this method. Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked. “Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flash-fry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson. “Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.” Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says.

Tasty, Sprout-Inspired Recipes Noodle Soup with Coconut, Sprouts and Shoots This soup is a favorite in our home. Simple to make, it’s warming thanks to just the right amount of bite from the chili. YIELD: 4 SERVINGS 1 8¾ oz pack of noodles 1 Tbsp canola oil 1 carrot 2 tsp red curry paste Canola oil, for frying 1 13½ oz can coconut milk 1 tsp tomato purée 2 Tbsp fish sauce (or Japanese soy sauce) 1 vegetable stock cube 1 tsp sugar 1¼ cups water 2 tsp freshly squeezed lime juice 1 red bell pepper About 7 oz mung bean sprouts Pea and radish shoots, for garnish Prepare the noodles according to the instructions on the package. Drain off the water, and mix the noodles with the oil. Peel and thinly slice the carrot. In a saucepan, cook the curry paste and carrot in some oil for about 1 minute. Add in the coconut milk, tomato purée, fish sauce, stock cube, sugar and water, and cook for about 5 minutes. Add in the lime juice. Halve, seed and julienne the bell pepper; add it to the soup. Divide the noodles between the bowls, add the soup and sprinkle with sprouts and shoots.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com. March 2021

Green Smoothie Bowl Here’s a recipe that contains both sprouts and shoots. The buckwheat provides a little extra satiety. Top the bowl with some poppy seeds, grated coconut, nuts and berries. YIELD: 2 BOWLS Approx. 1¼ cup mild, tender shoots such as broccoli, chia, pea or sunflower 2 frozen bananas 3½ oz frozen mango, diced 2 Tbsp buckwheat sprouts 6¾ oz mild plain yogurt (3 percent) or coconut or almond milk Hemp hearts, poppy seeds, grated coconut, nuts and frozen red and/or black currants, for topping Blend shoots, bananas, mango, sprouted buckwheat and yogurt until smooth using a countertop or immersion blender. Pour into bowls and top with hemp hearts, poppy seeds, nuts, coconut and berries.

Sprouted Hummus Every Middle Eastern family has their own recipe for hummus. Naturally, there has to be a sprouted version of it, too. With a jar of hummus in the refrigerator, I can always cobble together some kind of dish for lunch or dinner. Yield: ABOUT 6.75 FLUID OZ (NEARLY 1 CUP) 7 oz sprouted chickpeas (or yellow peas) 1 garlic clove 2 Tbsp tahini 2 Tbsp freshly squeezed lemon juice ½ tsp sambal oelek ½ tsp cumin ½ tsp salt 4 Tbsp olive oil Put the sprouted peas in a small saucepan and cover them with water. Bring the water to a boil and cook the peas for 10 minutes. Pour off the water. Peel and finely chop the garlic. Mix the peas in a food processor or with an immersion blender, along with the garlic, tahini, lemon juice, sambal oelek, cumin, salt and oil. Dilute with some water if the hummus seems too thick. Option: Turmeric adds a nice yellow color to hummus. But sample the hummus as you add it in—some enjoy the taste of turmeric, others less so. Start with ½ teaspoon per recipe. Recipes excerpted from Sprouts, Shoots & Microgreens: Tiny Plants to Grow and Eat in Your Home Kitchen, by Lina Wallentinson. Photography by Lennart Weibull.

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible. 12

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March 2021

ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

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by Marlaina Donato

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fit body

oam rolling— rolling parts of the body on top of a lightweight foam cylinder—targets trigger points or painful knots in muscles and is a valuable tool for reducing chronic pain and enhancing workout recovery. From sciatica to pelvic floor dysfunction, there is a foam roller for almost every condition, including low- to high-density, heated and textured types for massage-like benefits. Research during the past several years shows that using foam rollers before or after exercise quells fatigue, improves joint mobility, lowers risk of injury and eases muscle soreness. Its effectiveness is attributed to the activation of the central nervous system resulting in better circulation and reduced inflammation. “Foam rollers are used to relieve tension in the fascia (connective tissue), ‘roll’ out sore muscles and provide a soothing, self-controlled, soft-tissue massage,” says Amber Kivett, owner of Kivett Kinetic Solutions, in Monrovia, Indiana. “They can 14

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also be used for proprioception, balance, flexibility, core stability training and most importantly, natural pain relief.”

Freeing the Body Fascia, the body’s all-pervasive connective tissue, tightens like an invisible net from injury and other stresses and can adhere to the underlying muscles, creating pain and restriction. “Foam rolling has the power to change and realign the 12 fascial lines responsible for human movement and support,” says Kivett. “Those same fascial lines also sense and transmit pain and emotion far greater than any nerve or muscle and respond well to foam rolling. There’s an emotional and spiritual release in the body when fascia is compressed and released. That response facilitates a structural change to human alignment and an immediate change in pain levels for all types and causes of pain.” Foam rollers offer an opportunity for self-care, according to Los Angeles fitness trainer Ashley Borden. “Foam rolling is one of the best ways to troubleshoot your own body, keep it healthy and mobile. Us-

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ing an inexpensive tool like a foam roller not only feels good, but it also connects you to your body. Foam rolling the entire body encourages circulation and an immediate feeling of relief afterwards. My clients who don’t like to work out are usually surprised how good they feel post-rollout and feel encouraged to do more.” She cites research that shows that a dynamic warm-up, paired with the use of foam rollers before and after workouts, amplifies recovery and aids in the repair of muscular micro-tears. For Rafal Augustynowicz, founder of TeamRAF Fitness, in Kent, England, it’s about counteracting lifestyle stresses. “The foam roller is a beautiful and great tool, especially in the 21st century, when we sit too many hours. It is a great tool to get our mobility and our posture back to normal.”

Recovery, Joint Pain and Sciatica Gently rolling targeted muscles below and above specific joints can help to resolve certain types of pain, including in the knee. “Many times, when a person has pain in the knee, it’s more than likely they have

tight muscles elsewhere—calves, inner thighs, hip flexors or glutes—and the pain shows up in the knee,” says Augustynowicz. “Foam rolling and using a massage ball have saved me many times when I had a lot of problems with my back, neck, hip and a dislocated shoulder.” The practice can help ease sciatica, a sometimes-excruciating condition. “Most cases of sciatic pain are caused by tight muscles deep in the buttocks, including the piriformis muscle,” says Kivett. “The sciatic nerve travels through the piriformis, so if it’s tight, it will cause a sensation similar to that of sciatica nerve pain. A foam roller can be used along the back, throughout the buttocks and the legs to relieve tension, soften tissues and calm the nervous system for instant pain relief.” Kivett, who was introduced to foam rollers during intensive physical therapy after a life-altering accident, found them to be a way to recover from severe fibromyalgia pain. “My nerves were hypersensitive from the injuries, and I used foam rolling to reboot the ‘software’ in my brain, which allowed me to engage in recovering.” Foam rolling is an all-around boon, Borden highlights. “The immediate relief, the muscle definition, the decrease in cellulite, all of these are added benefits.” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

MORE ADVICE FROM THE EXPERTS WHAT TO KNOW BEFORE A ROLL

Amber Kivett: Ideally, it’s best to perform foam rolling right after a light warm-up for five to 10 minutes to increase circulation to the muscles and decrease tension and stiffness. If there is extra time, do a quick three to five minutes of foam rolling after a workout, but preferably after you’ve done your cool-down or some walking. You don’t have to foam-roll the entire body post-workout; just do a quick “scan” of areas that are more sensitive or painful. For those with high levels of pain, fibromyalgia, MS, autoimmune conditions or an acute injury, I would recommend buying a low-density, soft, foam roller or [one] that vibrates, because soft and/or vibrating foam rollers are gentle to fragile areas. Ashley Borden: Foam rolling is a valuable tool for the senior population to improve overall body tightness and circulation. Assistance is needed if you have a hard time getting up and down. I would also suggest a non-slip yoga mat and using the softest foam roller first to gauge the pressure. If you feel like you have to hold your breath when you are foam rolling, the surface is too hard. Rafal Augustynowicz: Never use foam rollers on bones, joints, the spine or armpits; only on the muscle/flesh. Be informed to avoid arteries, etc. If it hurts too much, it’s probably not right. Watch tutorials or go to a professional.

March 2021

DOWN TO EARTH The Promise of Regenerative Organic Farming by Sandra Yeyati

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ith its dependence on chemical pesticides and fertilizers, heavy tilling techniques, concentrated animal feeding practices and mono-crops—all designed to maximize yields—conventional farming has come at a great cost. “Conventional intensive farming practices have significant negative consequences for the land and surrounding ecosystems,” says Richard Teague, Texas A&M professor of Ecosystem Science and Management. “By disrupting the natural function of these habitats, the valuable ecosystem services they provide are compromised.”

The way we’re growing food now is not sustainable. “According to the United Nations, we only have 60 harvests left before our soil is completely depleted. Years of conventional industrial agriculture have drained the soil dry of all of the organic matter, all the microbes, that microbiome that brings nutrients to our plants and to our planet as a whole,” says Margaret Wilson, content creation and media relations specialist at the Rodale Institute. The UN also reported last year that agriculture and forestry were responsible for nearly a quarter of all greenhouse gas emissions. “Agriculture is a climate-intensive process and conventional practices make that even worse because they’re fossil fuel-intensive,” Wilson says. “They require a lot of machinery to plow fields and distribute pesticides. Fertilizers 16

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are fossil fuel-based. Tillage is a huge part of conventional agriculture, where you’re turning the soil over, and that releases carbon dioxide into the atmosphere.” One third of the world’s land surface is considered desert, and according to Judith D. Schwartz, the Vermont author of The Reindeer Chronicles and Cows Save the Planet, most deserts are manmade. “If we look historically, we learn that most deserts

were once thriving grasslands or some other kind of ecosystem and became deserts after hundreds of years of poor grazing management or farming that was no longer putting nutrients back into the soil.” The good news is that deserts can be brought back to life. In the state of Chihuahua, Mexico, where much of the land is degraded, ingenious ranchers have figured out a way to support healthy animals and plant biodiversity. “The ranchers were earning money by managing the livestock holistically in a way that was reviving the ecological function of these lands, so there were thick grasses, birds and butterflies flourishing right next to land that looked horrible—absolute deserts with a lot of erosion, the soil so depleted that it couldn’t hold water,” recalls Schwartz, who visited the area. Regenerative organic farming holds great promise to rebuild soil, draw carbon from the atmosphere and ultimately grow healthier food. “When you take out the pesticides, fertilizers and intensive tilling, our farming systems trial concluded that regenerative organic agriculture uses 45 percent fewer fossil fuels and releases 40 percent fewer carbon emissions than conventional practices,” Wilson says, adding that a recent Rodale Institute white paper postulated that by transitioning all global crop and pastureland to regenerative management, we could sequester 100 percent of annual carbon dioxide emissions. As the founder of the Rodale Institute, J.I. Rodale, said, “Healthy soil equals healthy food equals healthy people.” Soil restoration is job one, and we know how to do this. “The goal of regenerative farming is to farm and ranch in nature’s image,” says Gabe Brown, a North Dakota farmer and author of Dirt to Soil. He offers the following six principles to create a thriving, regenerating agricultural ecosystem:

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Context: “There’s a reason bananas do not grow in North Dakota. They don’t fit the context, whereas more spring wheat is grown in North Dakota than anywhere else. You have to farm and ranch in your context.” The least amount of mechanical and chemical disturbance possible: “Nature tills with earthworms and burrowing rodents, but it certainly doesn’t till the soil like we do in farming or even in gardening. Tilling is the worst thing you can do if you want to raise nutrient-dense food. Nature aerates the soil with the use of living plants and soil aggregates. Those soil aggregates will only last about four weeks, then new ones need to be formed, and the only way to form them is by not tilling and allowing biology and fungi to secrete substances that help bind sand, silt and clay to form soil aggregates.”

Armor on the soil: “Nature always tries to cover the soil, whether it be leaves in a forest or decaying plants in a pasture or field. Nature does not like bare soil.”

Diversity: “Where in nature do you see a monoculture? Usually only where man put it or man’s actions have driven it to be a monoculture. Nature is very diverse, so hundreds of different grasses, legumes all growing in harmony. We’ve gotten away from that. Now we plant monocultures. That’s not the way nature functions.”

Livestock and insect integration: “Nature does not function properly without animals. Too many people think we have to remove the animals from the landscape. That’s the worst thing you can do. What’s going to pollinate the plants? The way our rich soils were formed was with large herds of ruminants, grazing the plants. That plant, once grazed, starts sloughing off root exudates to attract biology, to regrow, and then that plant is able to cycle more carbon out of the atmosphere.”

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A living root being in the soil as long as possible throughout the year: “I go out in the spring here in North Dakota, and you’ve got crocuses coming up through the snow. That’s nature’s way of trying to take the solar energy and all of these compounds out of the atmosphere, and through photosynthesis convert it into carbon to feed soil biology.”

March 2021

Brown waxes poetic when he talks about the amazing results of regenerative farming. “Healthy soil looks like dark chocolate cake. It’s full of pore spaces. Healthy soil is dark because of the amount of carbon in it. It smells good, whereas unhealthy soil is very compacted. There’s no pore spaces. Water cannot infiltrate into it. It’s a dull, pale color. You can see it, you can smell it, you can feel it.” According to Wilson, the Rodale Institute is poised to help farmers adopt these principles and make them profitable. “People say regenerative organic isn’t scalable, but through our farming systems trial, we’re proving that you can do this on a large scale. It might require customization, but that’s why we’re investing so much in providing support and research to farmers to help them navigate that, and we’re seeing that scalability is not a barrier to implementation because so many big companies like Dr. Bronner’s and Patagonia are starting to implement these practices because people are demanding it. The market finds a way to make it doable and as long as we keep up our consumer education and show people that this is a benefit to everybody, I think large-scale farmers and corporations that buy their products will respond.” Last year, Graham Christensen’s father gave him and his brother full control of a 750-acre farm in Oakland, Nebraska, that has been in the family since 1867. Over the decades, the farm has seen many changes, but the biggest transformation is still to come, as the brothers eagerly transition their once conventional operation into a regenerative organic one. The family began to incorporate a few innovations 12 years ago when they stopped tilling the land and adopted solar energy, but

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this year they’ll take bolder steps to eliminate their dependence on GMO seeds and chemical fertilizers and pesticides which over the years have reduced organic matter levels in the soil and led to increased and unhealthy nutrient levels in their waterways. “For the first time, we’ll be cover-cropping 612 acres and expanding habitats for wildlife, especially in some riparian areas, so we can get more roots in the soil and have better filtration and cleaner water,” Christensen explains. “We’re going to produce nutrients by building a biodiverse ecosystem and we’re incorporating animal grazing systems to help us fertilize naturally rather than having to add synthetics like nitrogen and phosphorus.” They have planted a 100-tree hazelnut orchard that they hope to expand as a tree crop. “That’s going to help us stop soil erosion, store more carbon in the ground, produce another form of income and also be able to fit right into our cropping system, virtually taking out no extra land; just creating a higher layer, so now we’re farming higher in the air.” The transition is not without its risks, Christensen adds. “Farms like ours have been heavily subsidized by the federal government to ship our grain to other countries. What we’re trying to do now is produce more small grains and hazelnuts for a regional market and reintroduce livestock to the land—not in confinement—so we can focus more on feeding people in our local community and in Omaha or Lincoln or Kansas City or Des Moines.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

wise words

Jeff Tkach on Regenerative Healthcare by Patricia Trenchak

or over 70 years, Rodale Institute— a pioneer of the organic food movement—has championed the concept of farming without herbicides and pesticides by funding and supporting scientific studies and education. Now entering his fifth year with Rodale Institute, Chief Impact Officer Jeff Tkach is committed to upholding the legacy of the Institute’s founder, J.I. Rodale, who believed that healthy soil equals healthy food equals healthy people. According to Tkach, farmers and healthcare professionals need to embrace a prevention-based approach to human and environmental health, and Rodale Institute is here to bridge the gap between these two industries by unlocking the transformational power of regenerative healthcare.

How did your personal journey lead you to explore regenerative healthcare? In 2016, I experienced a tremendous health collapse in my own life. I went through six conventional medical doctors and $50,000 in medical bills. I had been a highperforming businessperson up until that point, and found myself on medical leave, bedridden and unable to work. I sought out a doctor who practiced something called functional medicine, which focuses on finding the root of whatever caused the breakdown in health. After numerous

tests, it was discovered that I had chronic Lyme disease. The doctor explained that there was nothing he could prescribe that was going to instantly make me better. Through my work with him, I had to look at my body as a whole system and came to realize that food is medicine. Ultimately, alternative modalities like acupuncture and IV [intravenous] therapy, as well as food healed me.

What is regenerative healthcare? It is a system in which farming and healthcare work together focused on a prevention-based approach to human and environmental health. Instead of using toxic chemicals to farm, regenerative healthcare aims to prevent disease through an organic, plant-based, whole-foods diet. Regenerative healthcare begins on farms that work in harmony with nature. At Rodale Institute, we see ourselves as a human health organization, not an agricultural organization. We use agriculture as a tool to promote human health. Our goal is to build the first brick and mortar facility in the world, called the Regenerative Health Institute, that will connect medical doctors and farmers. The facility will be a 333acre certified organic farm in Kutztown, Pennsylvania, that will provide innovative research on the links between farming and human health. We’re going to be doing scientific research that demonstrates the

link between soil health and the health of people, and we’re going to educate and train tomorrow’s doctors to become more literate in agriculture and to understand how they can use food as medicine.

How can we harness the power of regenerative organic farming to foster good health? The current mode of farming is systemically broken, and farmers need to move in a healthier direction. The science is showing that elements in pesticides and herbicides are known carcinogens that are wreaking havoc on our immune systems. They are ubiquitous in our air and drinking water. Farmers are no longer able to control where those chemicals land. They’re leaching into our groundwater, killing the life in the soil and causing major soil erosion. Ultimately, they’re causing imbalances in nature of mass proportion.

How can you convince people to adopt organic and consider food as medicine? We need to encourage people to get to know a farmer. There are incredible regenerative organic farmers in our own communities that oftentimes don’t have access to mainstream markets. During the pandemic, we saw a major increase in sales directly from farms to consumers. When the supply chains in the grocery stores broke down, we turned to farmers. That’s profound. As a result of the pandemic, 22 million new gardens were planted in the United States, according to the National Gardening Association. We need to keep that going. It’s very exciting to be a part of this movement as people around the world come to understand the importance of food as medicine. I truly believe that regenerative healthcare is the key to healing our planet. For more information, visit RodaleInstitute.org. Patricia Trenchak writes for KnoWEwell, a Regenerative Whole Health Community platform and a collaborative partner of Natural Awakenings Publishing Corp. See ad, page 25. March 2021

inspiration

hen I was 13, my mom was diagnosed with ovarian cancer. At 15, I was at her graveside, navigating my first experience with the other side of love: loss. Ten years later, my beloved and only brother died tragically as a result of PTSD and untreated addiction. In a word: suicide. Where my mom’s death silenced me, my brother’s death pushed me into a deep pursuit of healing. In the nine years since then, I have committed to discovering the light side of grief, to identifying and embracing the invitations that lay within its deep layers. What I’ve come to learn is that grieving is actually a renewal state—a cycle of releasing and reconnecting. The tears and sadness are, quite literally, just a more fluid connection to love. These are the four invitations I’ve found within the grief:

HEALING FROM GRIEF Four Ways to Find Peace by Jasmin Jenkins

1 The invitation to pause

When someone we love dies, our whole world changes in an instant and forever. And with this disruption, there is an opportunity for sacred inquiry that arrives as we pause and honor the absence of our loved one: the impressions they made on our lives, what we will miss about them, how we will continue to celebrate their lives and what their story taught us.

2 The invitation to connect with our breath With the intensity of emotions surrounding loss, breath can serve as our anchor. Simply remembering to close our eyes and breathe allows us to stay grounded in our body, mind and spirit. In the TED talk “Breathe to Heal,” Max Strom explains how certain patterns of breathing can actually change how we feel.

3 The invitation to feel

Elizabeth Kübler–Ross taught us about the five stages of grief, but since everyone’s story and process is so unique, there is ultimately no linear order of the stages. If an emotion arises, allow for it. Feelings, after all, are just information about the state of our heart. The more we can give ourselves permission to be with where we are in our grief, the more at peace we will be in our process.

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The invitation to heal

Healing is a verb requiring action and commitment. We have to allow for the pain to heal, also remembering that in doing so, we must keep our hearts open. We have to ask for help when healing, because most of us can’t heal in isolation. Therapists who specialize in grief, online grief courses, bodywork and support groups can help us move forward. Zen Buddhism reminds us that the obstacle is the path. By exploring these invitations, we arrive at the truth that grief is actually a sacred pathway into a deeper connection within our hearts. Jasmin Jenkins is a Los Angeles-based integrative grief guide and the founder of Fall Up, which supports people navigating the spectrum of grief. Learn more at WeFallUp.com.

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March 2021

healthy kids

Getting Pregnant Lifestyle Strategies to Boost Fertility by Ronica O’Hara

More than 7 million American women face one of life’s deepest heartbreaks: They want a newborn in their arms, but their bodies are not cooperating. Happily, the growing use of natural approaches like healthier diets, supplements and acupuncture is changing that outcome for many.

Egg Matters A healthy pregnancy depends on a healthy egg. Chromosomal abnormalities severely hamper fertilization and account for more than half of first-trimester miscarriages. Yet, contrary to common belief, egg quality is not determined solely by a woman’s age: it can be highly influenced by her lifestyle choices and nutrients in 22

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the three-month window before an egg is fertilized, Fett advises. Based on the latest research, she offers the following recommendations for women trying to conceive naturally or through such means as in vitro fertilization (IVF): Detox the diet. To manage critically important blood sugar and insulin levels, eat low-glycemic, nutrient-rich foods and avoid sugar, caffeine and alcohol. An organic, largely plant- and fish-based Mediterranean diet boosts fertility. Dutch researchers found that women following this diet before an IVF cycle had a 40 percent higher chance of becoming pregnant. Supplement correctly. Take a prenatal vitamin, vitamins C and E, ubiquinol and melatonin. For women with diagnosed low ovarian reserve, consider carefully dosed DHEA. Detox the house. The Bisphenol A (BPA) in many household items and the phthalates in most scented products are endocrine disrupters that increase the risk of infertility and miscarriages, numerous studies show. Exchange plastic storage containers and water bottles for glass or stainless steel ones. Steer clear of fast food and processed food. Buy milk, oil, drinks and condiments in glass bottles rather than plastic ones. In the bathroom, toss hairspray, perfume and nail polish, and be wary of scented skin care products, air fresheners and detergents. Use non-toxic cleaning products.

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hen Rebecca Fett was told at age 26 that she had “incredibly low odds” of being able to conceive with her own eggs, she used her biochemistry and genetics training to plunge into research on egg quality and fertility. By taking targeted supplements, upgrading her diet and detoxing her house of harmful chemicals, the result was not only two healthy baby boys, but a book entitled It Starts with the Egg: How the Science of Egg Quality Can Help You Get Pregnant Naturally, Prevent Miscarriage, and Improve Your Odds in IV. It sells at the fast clip of about 600 copies a week, showing that even amidst the traumas of the pandemic, couples fervently want to bear children. Some doula groups on the East Coast report a 30 percent rise in early 2021 births, and sperm banks are running so low that sperm from a handsome new donor posted online can be bought out within hours, reports The New York Times. “There is nothing more hopeful than the creation of a new life,” says Randine Lewis, who used acupuncture and Chinese herbs to enable a hard-won pregnancy and then wrote The Infertility Cure: The Ancient Chinese Wellness Program for Getting Pregnant and Having Healthy Babies.

An Eastern Perspective Taking a different tack, “Traditional Chinese Medicine (TCM) does not focus on forcing maximum egg production,” says Lewis. “We improve the quality and receptivity of the entire body, mind and spirit, and the reproductive physiology responds.” TCM involves identifying imbalances in the body that are creating obstacles to pregnancy and then using acupuncture, herbs and diet to restore full health. Diagnosis is typically done by an acupuncturist or Chinese medicine doctor. (To find one locally, Lewis suggests asking pointedly, “How many cases of infertility have you been successful in resolving?”) According to Lewis, self-diagnosis can also work. For example, sore breasts and irritability during ovulation can signify liver qi stagnation, and can be relieved by massaging certain acupressure points, taking black cohosh and meditating or doing yoga. General TCM strategies include:

Guys and Infertility

Although researchers have long focused on female infertility, studies now show that for 40 percent of infertile couples, the problem lies in male sperm that is too sparse, slow, damaged or misshapen. Many of the strategies that improve egg quality also improve sperm quality, researchers are learning. This includes a healthier diet with more antioxidants, supplements that include a multivitamin and ubiquinol, detoxing the home and workplace of chemicals, cutting out smoking and lowering or stopping alcohol use. Other strategies include:  Acupuncture to improve the concentration, volume and motility of sperm.

 Tossing lubricants with ingredients like petroleum, propylene glycol, glycerin, parabens, silicone and Nonoxynol-9 that hamper sperm movement and viability.  Keeping cell phones out of side pockets. A Cleveland Clinic study found that pocketing cellphones more than four hours daily reduces sperm count, motility and viability.  Wearing boxer shorts instead of briefs and forgoing hot tubs to keep testes temperatures low for sperm production.  Exercising just enough. Studies show that men who exercise regularly, but not too extremely, have higher testosterone levels and better semen quality.

Acupuncture: Regular treatments “can stimulate the body’s hormonal system to do what it is supposed to: secrete the right hormones at the right time in a woman’s cycle,” says Lewis. Self-administered acupressure also works. Diet: Choose organic foods and hormonefree meats, and eat veggies cooked rather than raw. Nix caffeine, nicotine and alcohol. Supplements: Besides a high-potency, multivitamin-mineral complex, such nutrients as bee pollen, blue-green algae, wheatgrass, vitamin B6, CoQ10 and folic acid are often useful. Herbs: Specific herbal concoctions and powders can target imbalances and deficiencies at key points in the menstrual cycle. Stress-busters: Qigong breathing lowers stress, and nightly warm foot soaks increase blood flow to the pelvic organs. “As we live more harmoniously, our fertility improves,” says Lewis. “It is vastly wise and responds to how we live, think, act and relate.” Natural health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com. March 2021

CANINE OBESITY When Doggies Need Diets

by Julie Peterson

year ago, Leroy became exhausted lifting his furry head. Today, he has energy to run, chase and play, thanks to his owner helping the 11-year-old Shiba Inu lose 14 pounds. Leroy was adopted last May by Peter Nguyen, a facilities coordinator in Bellevue, Washington. Back then, Leroy weighed 56.4 pounds—twice the recommended weight. Nguyen found a holistic veterinarian to provide an integrative support plan to remove him from danger. Overweight dogs are at risk for joint problems, cancer, diabetes, kidney disease and more. According to a 2018 survey by the Association for Pet Obesity Prevention (APOP), 55.8 percent of dogs (about 50 million) in the U.S. are either overweight or obese. The APOP also reports that most of the owners of these dogs don’t realize or are in denial about this important fact.

Determining Appropriate Weight “A dog that is a perfect weight, you can feel the ribs, but not see them. And you have an abdominal tuck when you look from the side. From above, right in front of the hips, you can see the waistline,” says Leroy’s veterinarian, Jackie Sehn, at Mercy Vet, in Mercer Island, Washington. She points out that the dog must be touched to feel the amount of fat, especially in long-coat breeds. This evaluation can be done at home using the online Body Condition Score chart at PetObesityProtection.org. The American Kennel Club also has a weight chart for dozens of breeds that can help determine an initial goal weight, although ideal weight can vary among individual dogs.

Doggy Diets Debbie Hensel, who fosters dogs, took in a morbidly obese 13-year-old Chocolate 24

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Labrador for the Mr. Mo Project, in Cary, North Carolina. Under her care, the pet went from 108 to 81 pounds within nine months. “Since Bruce was an older dog and overweight, the first thing we did was start him on a joint supplement with turmeric and a prescription diet food. In the beginning, I withheld some of his food and used it as treats throughout the day,” says Hensel. Every four to six weeks, Hensel decreased Bruce’s food intake. She also divided up portions to feed him four times per day to help him feel full. “Portion control is important,” agrees Nguyen. “Leroy has a habit of wanting to eat more. I think he has a hard time knowing how much food he really needs.” But the problem isn’t just eating too much. Pet owners are often feeding the wrong foods. “It is the quality sometimes more than quantity. Health doesn’t come from processed food,” says Sehn, adding that most dry kibble is essentially overprocessed junk food that lacks nutrients and contains fillers. Fortunately, refrigerated and frozen dog food has made it easier to feed organic, fresh, nutritionally balanced, raw food which is based on a dog’s ancestral diet. Raw food is also available dehydrated. Treats, if included, should satisfy the chewing instinct without adding many calories. Sehn recommends dehydrated chicken or duck feet, tendons and healthy jerkies. “Switching to a raw diet helped with Leroy’s weight, but I had no idea it would have so many other benefits,” Nguyen says. “I noticed that his coat was getting a lot softer and he smelled a lot better.”

Ease into Exercise “Bruce sounded like an elephant falling when he laid down and he couldn’t stand for long,” says Hensel. Indeed, exercise can

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overburden the heart and joints of an obese dog. At first, Leroy and Bruce both had a hard time just getting up off the floor, so losing weight first was crucial. As the weight began to come off, they both became more engaged and stamina slowly increased. Hensel started by walking around in the backyard and letting Bruce follow. Their initial walks were to the end of the block. They would stop and rest before going back home. “As he lost weight and his strength improved, our walks got longer,” says Hensel. Weight loss must be a healthy process. “Breaking down excess fat takes time,” says Sehn, adding that losing too fast results in muscle loss. Patience and time are key. “I think Bruce just needed less food and someone that wanted to do things with him,” says Hensel, who has adopted Bruce as her “forever foster dog”. Julie Peterson writes about health and environmental issues. Reach out at JuliePeterson2222@gmail.com.

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March 2021

calendar of events

MONDAY, MARCH 8

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

TUESDAY, MARCH 9

MONDAY, MARCH 1

Consuming Compassionately – Noon-1pm. Online class hosted by Pittsburgh Vegan Society with Phipps Conservatory. What we wear, eat and use impacts humans and animals. Register online for free link to Zoom class: 3898p.blackbaudhosting.com.

Nicole Chmel Brown Art Exhibit – 9am-5pm. Free exhibit hosted daily through March. The works of Artist Nicole Chmel Brown are abstract, collage paintings using wood, metal, wire, beads, yarn and recycled items. Greensburg Garden & Civic Center, 951 Old Salem Rd, Greensburg. 724-836-3074.

SATURDAY, MARCH 13

TUESDAY, MARCH 2 Introduction to Astrology – Mar 2-Apr 6. 6:308:30pm. On Zoom with Stephen Jarvis. Hosted by Sacred Centered You. Learn the basics of astrology in this interactive class. Must preregister. $325. Register: StephenJarvisAstrology.com/classes.

THURSDAY, MARCH 4 Free Painting Tutorial – Lone Purple Tree – 7-9pm. Online class hosted by Artist’s Palette Durham Region and Liesl Sheppat. You need canvas or media art paper, acrylic paints in primary yellow, blue, red, black and white. Large flat or round brush, medium square or round brush, small detail brush. Join class at Youtu.be/acp3nv1sUmw.

FRIDAY, MARCH 5

savethedate

SATURDAY, MARCH 6

savethedate

SATURDAY, MARCH 6 March Madness – Winer Wellness Week – Mar 6-13. Hours vary. Hosted by Winer Wellness Center. Free daily workshops, incredible guest speakers, amazing education and fantastic savings all week. In person or by live stream on Facebook or YouTube channel. All presentations will be archived for later viewing. Winer Wellness Center, 2419 Baldwick Rd. 412-922-9355. Muscle Testing and Applied Kinesiology – 11am4pm. Hosted by Dr. Lillian Ronzio School of Holistic Health. Learn how to use your own kinetic energy and medicinal herbs to enhance your life. Certification upon completion of course, required for Certified Holistic Practitioner. $175. 275 Pleasant Valley Rd, Connellsville. 724-603-2444. Register at Ronzioschool.com.

FRIDAY, MARCH 5 Sunny Bridge Natural Foods 19th Anniversary Celebration and Sale – 9am-6pm. Celebrating 19 years of community, health, and wellness. 20% off storewide, giveaways, raﬄe, local vendors, sweet “birthday treat” with every purchase. 130 Gallery Dr, McMurray. 724-942-5800. Managing Energy – 12:15-12:50pm. Free online webinar hosted by Wellbeing Solutions. Introducing concepts and tips for understanding how choices and life processes impact energy levels. Re-think daily structure and rhythms to better align with natural energy patterns. 304-508-2398. Register: WellbeingSolutionsAppointments.as.me.

SUNDAY, MARCH 7 Sacred Sounds at the Salt Cave – 4-5pm. Hosted by Sacred Centered You and Salt of the Earth. Join Leza for a relaxing and powerful meditative experience in the Salt Cave sharing vibrations and frequencies of the crystal bowls. $45. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-260-0472. Tickets: Clients.mindbodyonline.com/classic/ws.

Coming Next Month APRIL

Healthy Home Plus: Climate Change Health Impacts

Pittsburgh, PA

Acrylic Paint Night – Aurora Milky Way – 7-9pm. Online class hosted by Artist’s Palette Durham Region. Fun, beginner-friendly paint night. Need a canvas or media art paper, primary paint colors cadmium red, bright yellow, blue, black, white. Various brushes. Free. Subscribe to YouTube channel. Join class at Youtu.be/rul5kzckta0.

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Simply Soup – Soup Walk – 11am-2pm. Hosted by Downtown Connellsville. Come out and explore downtown Connellsville while tasting specialty soups from local restaurants. $10. Tickets at participating businesses. Downtown Connellsville is an initiative of the Fayette County Cultural Trust. 724-320-6392.

SUNDAY, MARCH 14 Irish Tea History: A Virtual Tasting Special Event – 10-11:30am. Hosted by Coffee & Tea Festival and Starfish Junction Productions. Tea Sommelier Karen Donnelly presents Comfort and Rebellion in a cup: The Story of Tea in Ireland. Price includes organic Irish Breakfast Tea, freshly baked Irish soda bread and Kerrygold Irish butter delivered to you. $39/tickets: IrishTeamar21.eventbrite.com. Info: CoffeeAndTeaFestival.com. Italian Street Food Cooking Class – 11am-1pm. Online event hosted by Italiano-Expresso, Instituto Mondo Italiano – Centro di Cultura Italiana and La Dolce Vita Boutique. Celebrate Sicilian and Lazion street foods: Arancini and Suppli. $35. Register at Eventbrite. 412-478-2681.

SATURDAY, MARCH 20 Spring Equinox Starlight Stroll – 7:30-8:30pm. Hosted by Allegheny Land Trust, Wingfield Pines. Explore our green spaces after dark. Nocturnal and crepuscular creatures, astronomy, lore. $5. Tickets: AlleghenyLandTrust.org/events/spring-starlight-stroll. Wingfield Pines, 1550 Mayview Rd, Upper St. Clair Township.

SUNDAY, MARCH 21 Sacred Sounds at Visions Reiki –1-2:30pm. A powerful meditative experience designed to cleanse the chakra system with vibrations and frequencies of crystal bowls and the gong. $25. 206 Alexander Ave, Strabane, PA. SacredCenteredYou.com/events.

MONDAY, MARCH 22

savethedate MONDAY, MARCH 22 VEGED! An Earth-Inspired Eats Cooking Show – 11am-noon. Free online event hosted by Pittsburgh Earth Day. YouTube.com. Earthinspired Eats cooking show hosted by Natalie Bencivenga, produced in the kitchen suite of Don’s Appliances. Local chefs and their plant-forward recipes. After-dinner drinks by Slane Whiskey. PittsburghEarthday.org.

WEDNESDAY, MARCH 24 Create Your Own Vison Board – 1-4pm. Online and on-site event hosted by Himalayan Institute of Pittsburgh. Join Life Coach Gretchen North in this workshop to acknowledge and energize your personal, professional, and social dreams and goals. $35. Himalayan Institute of Pittsburgh, 300 Beverly Rd, Mt. Lebanon. 412-344-7434. HipYoga.org. Certiﬁed Backyard Habitats – 6:30-8:30pm. Live webinar hosted by Phipps Conservatory. Learn to create a backyard habitat to support creatures, plants, birds, butterflies and more. $20/members, $25/nonmembers. 412-622-6914. Register: 3989p. blackbaudhosting.com.

SATURDAY, MARCH 27 Intro Sacred Sounds: Exploring Vibrational Sound Healing – 11am-5pm. Sound healing is on the rise. Explore the world of vibrational sound healing in this one day introductory workshop. $150. 206 Alexander Ave, Strabane, PA. SacredCenteredYou.com/events.

plan ahead FRIDAY, APRIL 23

savethedate

FRIDAY, APRIL 23 300-Hour Yoga Teacher Training Certiﬁcation –Apr 23-Sept 30. Hosted by Himalayan Institute of Pittsburgh. Onsite and online. Flexible weekend schedule and payment plan. Offers yoga teacher from all traditions an avenue to further personal practice and teaching. $1099 per each of 3 segments. 412-344-7434. Hipyoga.org.

ongoing events

sunday Heartfulness Meditation – 11am-noon. 1st Sun. Hosted by Heartfulness Pittsburgh. Age 15+. Guided relaxation and meditation for ages 15 and up. Learn the basics of heartfulness and how it can benefit you. Be casual. Free. Winchester Thurston Lower School in Shadyside, Rm 202. Info: Heartfulness.org. Sacred Sounds – 1-2:30pm. 3rd Sun. Hosted by Sacred Centered You and Visions Reiki & Soul Spa. $25. Join Leza for a relaxing, powerful meditative experience, sound immersion with crystal bowls, and individual healing vibrations through the gong. Tickets at Eventbrite. 206 Alexander Ave, Strabane. 724-745-1785. Thai Cooking Classes – Thru Mar 1. 1-2:30pm or 3-4:30pm. 2nd & 4th Sun. Hosted by Thai Me Up. Get hands-on instruction, learn new skills and be inspired. Home-style Thai cooking classes are run by Chef Piyo and Chef Wasana. $45/person. 118 S 23rd St, Pittsburgh. 412-488-8893. Tickets/menu: Clover.com/online-ordering/thai-me-up-pittsburgh. Sunday’s Restorative Rejuvenation – 5-6:30pm. 3rd Sun. Hosted by Morgantown Power Yoga. All levels welcome. Learn to use breath, props, and

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focused awareness to decrease stress and anxiety in the body and the mind. Compliment your power yoga practice with restorative rejuvenation. $25. 235 Spruce St, Morgantown, WV. Tickets: Clients. MindBodyOnline.com.

monday Military Share Pittsburgh Food Distribution – Noon-2pm. 1st Mon. Hosted by Veterans Leadership Program in partnership with the Greater Pittsburgh Community Food Bank. Food distribution for Veterans and Military Families in need. Fresh produce, shelf stable goods. No-contact pickup. No sign-up or RSVP. 2934 Smallman St. 412-481-8200 ext 221. Children’s Fine Art Classes – 5:30-6:30pm. Hosted by Arty by April Ryan, Thistledown Boutique. Kids learn basic art techniques starting in charcoal and progressing to acrylic painting. Get kids off the screen and into hands-on creativity. $20/ class plus supplies. 151 S Main St, Washington, PA. 724-470-3775.

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

Yoga for Wellbeing – 5:30-6:30pm. Wellbeing Solutions hosts in-person (limit 4) or online to harmonize body, mind, spirit, and breath with your dedication to attendance. Colleen Harshbarger, ERYT-500 and MS in Exercise Science Biomechanics, provides alignment-based instruction. All levels. $8. 304-508-2398. Wellbeingwv.com. Know Your History Series – Thru Mar. 6-7pm. Every other Mon. Free YouTube channel series hosted by Sewickley Public Library. Learn how to research local history and genealogy in Sewickley. 412-741-6920. Sewickleylibrary.org. African Dance Class – 6:30-7:30pm. Online class hosted by Hayti Heritage Center and St. Joseph’s Historic Foundation Inc, Durham, NC. Energetic and culturally rich dance exploration taught by seasoned dance professionals Toni Hall and Ivy Burch. Tickets: $5 at Eventbrite. 919-683-1709. Info: hayti.org. 1 Hood Power Hour – 7-8pm. A virtual forum hosted by 1 Hood Power to discuss all things political in SWPA and beyond. A virtual public affairs forum featuring elected officials, policymakers and thought leaders. 617-517-7600. Facebook. com/1HoodPower.

Herbs are the friend of the physician and the pride of cooks. ~Charlemagne

tuesday Managing Career Transition and Life During Uncertain Times – Noon-1pm. Online event by The Salon – a Female-Forward Space to Gather and Grow. $10. Tickets at Eventbrite. TheSalonPGH.com. Family Night at the Hofbrauhaus Pittsburgh – 6-9pm. 2nd Tue. Hosted by Hofbrauhaus. Kids eat

March 2021

free with each adult entrée purchase. 2705 S Water St. 412-224-2328.

386 Spruce Street, Morgantown, West Virginia. 304-292-3359.

Online Yoga – 6:30-7:30pm. Hosted by WVU Collegiate Recovery. All skill-levels welcome. A password is required, but anyone can join! Free. Email olivia.pape@mail.wvu.edu to get the code.

Zoom Family Storytime – 10:30-11am. Free online event hosted by C.C. Mellor Memorial Library. 1 Pennwood Ave. 412-731-0909. Tickets via Eventbrite.

The Salty Core – 7-8pm. 4th Tue. Hosted by Salt of the Earth and Valleybrook Pilates & Fitness. Pilates in the Cave to lengthen and expand muscles for a leaner, stronger you. Incorporate breath, stretch, and strengthening. Open to all levels. 504 Valley Brook Rd, McMurray, PA. Tickets: SaltOfTheEarthpgh.com.

Yoga – 10-11:30am. With Nancy Micheals. A series designed to focus on specific areas of the body to strengthen and stretch muscles. Classes will help participants build strength, balance the body’s system, increase body awareness, and increase energy while learning specific postures. CDC guidelines observed. YWCA Westmoreland County, 424 N Main St, Greensburg. 724-834-9390. Info@ywcawestmoreland.org. ywcawestmoreland. org/wp-content/uploads/sites/28/YWCA-Fall2020-Classes-and-Workshop-Insert.pdf.

wednesday Yoga for Wellbeing – 8:30-9:30am. Wellbeing Solutions hosts in-person (limit 4) or online to harmonize body, mind, spirit, and breath with your dedication to attendance. Colleen Harshbarger, ERYT-500 and MS in Exercise Science Biomechanics, provides alignment-based instruction. All levels. $8. 304-508-2398. Wellbeingwv.com. Wild Wednesday: Virtual Live Animal Encounter – 1:30-2pm. Online event hosted by Carnegie Museum of Natural History. Join museum educators via Zoom to meet members of the museum’s living collection. Each week is unique! $10/household ($5/ members). 412-622-3131. Register at Carnegiemnh. org/explore/live-animal-encounters/. Mindfulness Training – 4-5:15pm. By Laughlin Children’s Center. Ages 5-18. Teaches awareness of thoughts, feelings, and environment. Aids in reducing stress and emotional reactivity, increasing focus, cognitive flexibility, and social-emotional skills. Sarah Rea, MSEd, pre-doctoral psychology intern, provides the Mindful Schools curriculum. In person or virtual. 16-week course $120/$140 by age group. Register: Laughlin Children’s Center: 412-741-4087.

We stand together to fight racism, injustice, brutality and backlash. To the black members of our community: we see you, we support you and we stand by you.

Listen to Black Women: What’s it like to be a Black Woman in Pittsburgh? – 6:30-8pm. Online event hosted by Black Women’s Policy Agenda. Join for a virtual community conversation. Free. 412-245-6771. Register: Eventbrite. BlackWomensPolicyAgenda.org. Learn to Draw Zentangle – Online. 6:30-8pm. Hosted by Monroeville Public Library. 1st and 3rd Wed. Zentangle is a meditative, relaxing, fun method of pattern drawing. Classes are in conjunction with Zentanglers in Pittsburgh meet-up group. To participate, go to meetup.com, register to become a member, then RSVP to the class you want to attend. Zoom link provided upon RSVP. Monroeville Public Library 412-372-0500 Planning Your Next Garden – Thru Mar. 7-8pm. Zoom series hosted by Sewickley Public Library. Join Allegheny County Master Gardener Glenn Bupp to discuss everything from planting your garden to preparations for fall. Register: us02web. zoom.us. 412-741-6920.

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

Pittsburgh, PA

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Wellbeing Solutions Webinars – 2nd & 4th Thur. Noon-1pm. Self-Care as Healthcare with BoardCertified Health and Wellness Coach and Yoga teacher Colleen Harshbarger and Natalie Geary, MD and Ayurveda Therapist. COVID rate: $25 1st (trial class); $40/thereafter. 4-pack: $150; 8-pack: $280. 12-pack: $399 includes one-year Wellness Inventory subscription ($49.95 value). On-demand times for groups. 304-508-2398. Info/register: Wellbingwv. com/webinars. AW Studio Sessions – Thru Apr. 8-9pm. 1st Thur. Free online event hosted by August Wilson African American Cultural Center, and Citizens. AW Studio Sessions series is an intimate, live-in-studio experience with the most talented musicians on the scene. 412-339-1011. aacc-awc.org.

friday Write Now! – 10am-Noon. Zoom Writer’s Group hosted by Sewickley Public Library. Participants enjoy writing from prompts in an encouraging and supportive atmosphere. Register: us02web.zoom. us. SewickleyLibrary.org. Bakery Square Toastmasters Weekly Meeting – Noon. Online event hosted by Bakery Square Toastmasters. Practice public speaking, improve communications, and build leadership skills. People from diverse backgrounds find a warm, supportive group that shares your goals. Visit BakerySquareToastmasters.com for login info.

saturday Loving Myself First: Personal Development Series – 10-11am. 2nd Sat. Free online event hosted by Visions 2020 LLC. Learn real life principles to improve and maximize your personal and professional life. Tickets at Eventbrite. 412-376-2110. Watercolor Workshops – 10-11am. 1st and 3rd Sat. Hosted by April Ryan and Thistledown Boutique. $25 includes materials, $20 bring your own. Learn basic drawing and watercolor techniques. 151 S Main St, Washington, PA. 724-470-3775. Tickets: Paypal.com/paypalme/ArtbyAprilRyan. Winter Market – 10am-1pm. Morgantown Farmer’s Market. Hosted by WVU Monongalia County Extension Service. New location due to COVID: Mylan Park, 270 Mylan Park Ln. Seasonal offerings from within a 50-mile radius of Morgantown. SNAP accepted. Pre-order online for pick-up during market: MorgantownFarmersMarket.org/shop.htm. or shop in person. MorgantownFarmersMarket.org.

CELEBRATING 27 years in THE business of

March 2021

community resource guide

HEALTH COACH

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 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 4.

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.

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 15.

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 15.

COTERIE

Calli Tony, CPT 201 E Fairview Ave, Rm 211, Connellsville, PA 724-562-0682 • CalliTonycpt.com Calli Tony is a mother, spiritual entrepreneur and a holistic health and transformational coach. She is the creator of HYPE and podcast host. Her mission is to serve, empower and educate through holistic healing. She works with women who want to create a massive shift in their life!

HEALTH FOOD THE KEFIR CHICKS

Connellsville, PA TheKefirChicks.com TheKefirChicks@gmail.com Facebook.com/TheKefirChicks Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 7.

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.

HERBS OLD THYME HERB SHOP, LLC Lisa Cunningham Old-Fashioned Family Herbalist 308 Liberty St, Perryopolis, PA 724-736-2400

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

NATURAL BEAUTY PRODUCTS CHAYAH NATURALS, LLC 724-610-6171 Info@ChayahNaturals.com ChayahNaturals.com

No race can prosper until it learns there is as much dignity in tilling a field as in writing a poem. ~Booker T. Washington

Pittsburgh, PA

NaturalAwakeningsSWPA.com

Organic, non-GMO, toxin free, skin nourishing body butters hydrate and restore moisture to dry skin. Made in the USA.

NAPTURAL BEAUTY SUPPLY 724-307-8487 NapturalBeautySupply.com

Naptural Beauty Supply was created to end the stigma around natural hair by empowering men and women to love themselves naturally. We do this by instilling confidence in our community and increasing convenience by having the tools and services in one place, such as hair and body butters, beard care and apparel. We are beauty supply with naturals in mind! See ad, page 15.

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.

DR. ARETI, LLC

Dr. Areti Fitsioris 421 Cochran Rd, Pittsburgh 412-419-1537 (call/text) • Facebook.com/Dr.Areti Dr. Areti is a board-certified naturopathic physician who implements manual therapy, lifestyle medicine, nutritional analysis, and non-invasive methods to address functional and structural imbalances – services are 100% grounded in evidence-based science. She goes the extra mile to identify and address root causes of conditions and to provide ongoing support. See ad, page 18.

SPIRITUAL

VIBRATIONAL MEDICINE SACRED, CENTERED, YOU, LLC 412-258-0766 SacredCenteredYou.com

Offering individual and group experiences that promote healing through self-discovery and personal acceptance. Special focus on sound healing, life coaching, qigong, and vibrational medicine. See ad, page 23.

WELLNESS 360 CAFÉ LLC

Tyleda Worou Pittsburgh 724-374-8089 • 360CafeLLC.com 360 Café LLC is an alternative health and wellness business with the goal of helping others to heal from the inside out while taking a holistic approach to healing by offering distance reiki, and crystal healing sessions to help our consumers restore physical and emotional balance. See ad, page 11.

Sara Remington, Consulting SaraRemington13@gmail.com 724-208-4977

Family wellness coaching through holistic nutrition, transformational life coaching, and mindfulness-based practices. Teacher, parent educator, and mind body and wellness practitioner. Schedule a one on one 10-week coaching program on intuitive eating. Available to hold workshops on mindfulness for kids, nutrition and intuitive eating. New classes weekly on KidPass for ages 0-13. Sign up for membership at Kidpass.com/providers/10757/learnand-grow-with-sara-online. First month free. Use coupon TRYKP5 for $25 worth of classes.

SALT OF THE EARTH

Himalayan Salt Cave and Chakra Boutique 504 Valley Brook Rd, McMurray 724-260-0472 • SaltOfTheEarthpgh.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.

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 13.

URBAN FARMING GROW PITTSBURGH

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

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

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. Their purpose is to promote personal peace and global unity. Offering a daily schedule of yoga and meditation classes and healing services including massage, reiki and Ayurvedic health consultations. They are a leader in education, providing authentic yoga and Ayurveda certification programs. See ad, page 9.

LEARN AND GROW WITH SARA JO

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

WINER WELLNESS CENTER

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 2021

Natural Awakenings Greater Pittsburgh March 2021

Articles inside

Leaving a Sustainable Footprint on the Land

JEFF TKACH

HEALING FROM GRIEF

DOWN TO EARTH