Natural Awakenings Pittsburgh March 2023

FOOD & NUTRITION

Publisher Michelle Dalnoky

Lead Editor Martin Miron

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The (de)Evolution of Food

This month’s issue focuses on food and nutrition. The quotation, “Let food be thy medicine and medicine be thy food” is attributed to Hippocrates, the “father of medicine”. In my lifetime, I have watched and been a part of the transition from real food to minimally processed food to heavily processed food to fake food to genetically modified food to chemically laden, toxic and irradiated food. When I was young, in the 1960s my grandfather grew his own food, which we ate, and my father fished the waters of Lake Erie, from which we ate plenty of perch and walleye. Besides that, mainstream foods were still minimally processed and factory farms hadn’t really become a thing yet. Convenience foods were just starting to become available, like frozen dinners and pot pies, breakfast cereal and canned soup. Even those were still minimally processed. Fast food was in the early stages of development and wasn’t really a frequent option, at least not in my family. Well, we all know how things have changed. Now good-quality real food is hard to find and expensive, and boy, has our health suffered. Those who follow the SAD, or Standard American Diet, suffer from obesity and myriad chronic diseases, many of which are caused by systemic inflammation due to the SAD diet, which is fake, full of dangerous ingredients, unhealthy oils, lots of sugar or fake sugar chemicals, preservatives, fake flavor enhancers, toxic food colors and who even knows what, created in a chemical laboratory; and it is addictive. Much of the food that the big companies make can’t even be sold with the same ingredients in Europe because many of the toxic ingredients are illegal there.

Melanie Rankin

Gabrielle W-Perillo

Lisa Doyle-Mitchell

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So I try to remember that everything I consume is either nourishing me or harming me. I have been working on this for many years now, and for me, it’s a process. I don’t always make perfect choices, but I do think about it every day and put a lot of effort into making healthy choices. I grow some of my own chemical-free food and save seeds for my garden. I forage for healthy, wild foods like ramps, onions and greens, edible flowers and my favorites… wild berries.

Foraging provides free, super-healthy food and delicious, healthy tea. I keep a few chickens for eggs. I make sure that I eat fresh food, every day. I stay away from the “Dirty Dozen” conventionally grown produce and eat less meat that is humanely raised even as I aspire to live on a whole food, plant-based diet. Maybe one day, I will achieve that goal. So far, I have been able to do it a couple of times, but not for longer than six months.

Ultimately, I believe it is the best way to support the planet, cool inflammation, avoid cancer and increase longevity. I do believe that food is the foundation of our health. Let’s just get back to basics. Plant a garden if you can. Forage for some healthy, delicious foods and remember that everything that touches your lips can nourish you.

Michelle Dalnoky, RN, BA, Publisher

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

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Contents

8 WORK HARDER AND SMARTER

Benefits of High-Intensity Interval Training

10 FINDING HOPE IN ACTION

Saving Earth and Water With Small Steps

12 THRIVING WITH MULTIPLE SCLEROSIS

How to Reduce Inflammation and Promote Neuroregeneration

14 LOVING OUR KIDNEYS

Edible Allies, Integrative Treatments and Lifestyle Tips

16 VEGGIES FOR THE WIN

Five Reasons to Choose a Plant-Based Lifestyle

20 TERRY WAHLS on Managing Autoimmune Disease With Lifestyle Interventions

22 SWEET LULLABY Better Sleep for Children

24 NATURAL REMEDIES FOR PETS

Seven Non-Toxic Treatments for Common Ailments

10

20

22

22 healthy kids

24 natural pet

27 calendar 30 resource guide

31 classifieds

Get Ready to Plant ACelebration of

Seeds, the 11th annual seed and plant swap, will take place from 10 a.m. to 2 p.m., March 4, at the Carnegie Library of Pittsburgh. For 11 years, Phipps Conservatory, Grow Pittsburgh and Carnegie Library of Pittsburgh have hosted seed swaps to help gardeners get healthy new untreated, non-GMO seeds donated by local gardeners, farmers and seed companies to start the season off right. Guests bringing seeds will be eligible to enter a raffle of fun gifts from Phipps and Grow Pittsburgh.

A new batch of seeds will be released every hour, with information from master gardeners plus workshops on seed starting, seed saving and organic gardening. There will also be creative activities for children and teens, historic items on display, a conversation with a rare book specialist and a screening of the film Gather .

Admission is free. Location: 4400 Forbes Ave., Oakland. Register (encouraged) at Tinyurl.com/CarnegieSeedSwap.

Walnuts to Relieve Exam Stress

Stressed college students might benefit by adding walnuts to their diet before their next exam. A randomized clinical trial published in the journal Nutrients sought to investigate the effects of academic stress and daily walnut consumption on mental health, general well-being and gut microbiota in a group of 80 college students. Walnuts are full of nutrients that support brain and gut health, including omega-3 fatty acids, antioxidants, melatonin (sleep-inducing hormone), polyphenols, folate and vitamin E.

TheUniversityofSouthAustraliaresearchersconcludedthat dailyconsumptionofonehalfcupofwalnutsimprovedselfreportedmoodandmentalhealthstatus,metabolicbiomarkers andsleepquality.Thedataalsosuggestedthatwalnutsmight counteractthenegativeeffectsofacademicstressonthegut microbiota in women. The scientists noted that more research wasneededwithrespecttomales,asfarfewermenparticipated inthisstudy.Theyalsocautionedthattheplaceboeffectcould haveinfluencedresults,asthiswasnotablindstudy.

Supplements That Help the Heart

AnewstudyconductedbyresearchersatBrownUniversity hasidentifiedcertainsupplementsthatmaybebeneficial forhearthealth.Themeta-analysispublishedinthe Journal of the American College of Cardiology reviewed more than 884studieson27typesofmicronutrientsupplements among883,627participantsandfoundstrongevidencethat omega-3fattyacid,folicacidandcoenzymeQ10(CoQ10) aremicronutrientsthatreducecardiovascularrisk.Omega-3 fattyacidwasfoundtodecreasemortalityfromcardiovascular disease; folic acid lowered stroke risk; and CoQ10 decreased all-causemortality.Omega-6fattyacid,L-arginine, L-citrulline,melatonin,magnesium,vitaminD,zinc,alphalipoicacid,catechin,flavanol,curcumin,genisteinandquercetin alsoshowedevidenceofreducingcardiovascularrisk.

High-intensity interval training (HIIT) workouts may sound like a trendy buzzword reserved only for experienced athletes, but this versatile, shortform exercise is safe and effective for just about everybody, including beginners, as long as it is done properly. According to Bogdan Goia, fitness expert and founder of Far Hills Fitness, in New Jersey, “HIIT training can benefit almost any age demographic, from teenagers to clients in their 70s and 80s.”

“In a recent study, even menopausal women diagnosed with osteoporosis successfully completed 13 months of high-impact HIIT with a very high adherence rate, with no injuries and high satisfaction ratings,” shares Debra Atkinson, a medical exercise specialist, certified strength and conditioning coach, and founder of Flipping 50 (FlippingFifty.com).

Basic Principles of HIIT

A HIIT workout consists of a series of short bursts of intense activity interspersed with periods of rest or low-intensity movement called “active recovery”. A session is deemed to be high intensity when it is at or near peak effort, which translates to an eight or nine out of 10 on the exercise intensity scale, or 80 to 95 percent of an individual’s maximum heart rate. Such exertion is characterized by heavy sweating and an inability to say more than a few words without gasping for breath.

WORK HARDER AND SMARTER

BENEFITS OF HIGH-INTENSITY INTERVAL TRAINING

by Kirby Baldwin

While HIIT workouts provide many of the same benefits as traditional, “steady state” exercise training, where the required amount of effort remains relatively consistent, HIIT sessions are typically shorter in duration, ranging anywhere from 10 to 30 minutes. HIIT is the perfect solution for busy people that are short on time or those hesitant to commit to longer exercise routines.

The exercise format is easily adaptable to most types of physical activities, such as running, weightlifting, swimming or biking, as long as a high level of intensity can be maintained. Adding to the convenience factor, HIIT does not require a gym membership or access to specialized equipment.

Benefits of a HIIT Workout Regimen

HIIT workouts have been the subject of numerous studies and have been shown to help with fat loss, improved metabolism and muscle gain. One study found that participants burned 25 to 30 percent more calories during a HIIT workout than in other forms of exercise. Because HIIT boosts metabolism, calorie burn has also been shown to last beyond the workout.

Researchers have discovered other health benefits, from reducing blood sugar levels, resting heart rate and blood pressure, to balancing hormones, slowing the rate of cellular aging and even increasing longevity.

The practice also reduces the wear and tear that chronic cardio can inflict on the body. While federal guidelines currently recommend 150 to 300 minutes per week of moderate exercise, only 75 minutes per week are recommended when the exercise is vigorous.

How to Get Started

For those looking to improve aerobic fitness, intervals typically involve a one-to-one or one-to-two work-to-rest ratio. For example, in a one-to-one cardio workout, the person would exercise strenuously for 30 seconds and rest for 30 seconds.

If the goal is to gain strength, longer rest intervals are needed, with at least a oneto-five work-to-rest ratio. A person might exercise for 30 seconds, followed by 150 seconds of rest, for example, allowing their targeted muscles to recover and heart rate to drop before the next exertion.

HIIT should not be performed daily or when energy levels are low, to avoid injury and give the body enough time between workouts to rest and repair. Atkinson cautions, “Injury rates increase considerably doing more than 50 minutes per week of HIIT, due to the additional stress and need for recovery between. The good news is, there’s no need to do more. Short sessions actually get the best results.”

According to Goia, “I believe the key is to have a fitness professional select the exercise, monitor form and function, adjust work-to-rest ratios and monitor heart rate variability. HIIT workouts give my clients a 60-minute workout in 30 minutes and, if done correctly, will greatly increase the vitality, longevity and strength of any client.”

Jump Right In

For a flexible, efficient path to fitness, HIIT checks all the boxes. By starting small and slowly working up to a high level of intensity, a whole host of fitness gains and health benefits are possible without sacrificing time.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

COMMUNICYCLE Independence on Two Wheels

by Martin Miron

Communicycle uses bikes to bring together people and like-minded community organizations in order to maximize the opportunity for real and lasting change in individual’s lives and entire communities. Ministry and Outreach Director Addie Slate says, “Communicycle started 11 years ago when a church group was helping a family by building a handicap ramp. The grandson in the house asked if they could fix his bike while they were there. After some time, the group got the bike fixed and gave it back to a very happy boy. Less than five minutes later, two more boys came pushing bikes down the street asking for their bikes to be fixed. From there, Communicycle was born. It has since grown past just bike repairs into a nonprofit that provides bikes to anyone in need. We serve in Beaver County and the surrounding area.”

They are expanding from Aliquippa into Ambridge, Coraopolis and Sewickley. “To make this happen, we need volunteers who are willing to help us make events happen in each of these areas,” says Slate.

In an effort to promote community through bringing people together through bikes, Communicycle will sponsor a community bike ride in Coraopolis on April 1 and provide bikes to anyone in need. “In the summer, we go to different neighborhoods with our mobile repair trailer so that we can help people in their own community,” advises Slate. “Anyone can volunteer with the program, because their goal is for every kid to have a working bike to ride safely.”

“We serve all people! Anyone who needs a bike or their bike repaired we are happy to help,” avows Slate. Communicycle is almost completely volunteer run. Even Executive Director Lee Montanari volunteers 100 percent of his time. Communicycle also accepts used bikes and bike parts in order to repair refurbish bicycles in the program. They offset expenses by collecting scrap metal to recycle.

For more information, visit Communicycle.org.

FINDING HOPE IN ACTION

SAVING EARTH AND WATER WITH SMALL STEPS

by Marlaina Donato

In her book One Makes the Difference: Inspiring Actions That Change Our World, environmental activist Julia Butterfly Hill asserts, “Everything we do and say does change the world. Even our inactions have impact.” Spring-boarding from Hill’s keen observation, the efforts each of us make can add up to much more than we ever imagine.

This year, the International Day of Forests and World Water Day are celebrated during the spring equinox (March 21 and 22), when nature kicks into high gear for annual renewal. For those dedicated to Earth awareness, this is a wonderful opportunity to commune with likeminded activists and learn about our impacts on vanishing resources.

Progress as Incentive

It is easy to be hopelessly discouraged when we look at the statistics of vanishing rain forests, polluted waterways and an astonishing output of “forever chemicals”, but focusing instead on the headway we’ve made worldwide can be a shot in the arm. The ozone layer, according to reliable accounts, is in recovery, thanks to reduced production of chlorofluorocarbons. Plastic policies in cities across the U.S., Europe and Australia are reducing waste, especially plastic shopping bags, plates, straws and cutlery. To fight the demise of vital coral reefs due to ocean acidification caused by the plastic pandemic, scientists are seeding reefs with coral offspring to promote restoration. The United Nations biodiversity conference held last year initiated an agreement among world leaders to restore 30 percent of natural resources by 2030 through concentrated efforts across the globe.

Fostering Forests

Major culprits of deforestation are food production (soy, corn and livestock), illegal logging and excessive paper manufacturing, which uses hazardous chemicals that compromise the air and human health. But there is much we can each do to counterbalance this devastation.

Besides going paperless whenever we can at home and work, opting for paper alternatives like bamboo, hemp and sugarcane can reduce energy production and pollution. “The three Rs—recycle, reuse and reduce—are still very important,” says Todd Larsen, executive co-director at Green America. “Look for paper products made with post-consumer recycled fiber, and consumers can encourage companies they support to use recycled paper as much as possible.”

The people behind TreeSisters.org, a registered charity in the UK spearheading social change and tropical reforestation, explain, “Tropical forests are more than ‘the lungs’ of our world. They are the beating heart of the hydrological cycle. As weather stabilizers, rain creators and cleansers, they are intimately tied to our health and our food.”

Supporting reputable organizations for land and water extends beyond funds. Volunteer work, initiating a fundraiser and spreading the word about their efforts on social

media or over a coffee break are love in action. Choosing to buy from organic farmers with Earth-positive practices like crop rotation, cover cropping and composting is an investment in the future. Brady Smith, the public affairs officer for the Coconino National Forest, in Arizona, emphasizes, “If people can practice ‘leaving no trace’ ethics, that would go a long, long way in helping preserve our forests.”

Walking Our Talk for Water

It is a frightening prospect that the world’s oceans will have more plastic than marine life in just 30 years. The impact of overfishing adds to the grim reality, but we can choose sustainable, wild-caught seafood that requires minimal fresh water (and produces fewer carbon dioxide emissions than the beef industry).

According to UNICEF and the World Health Organization, one in three people suffer from the consequences of contaminated water. Supporting clean water projects sponsored by charities like Water. org can help provide safe drinking water for families in impoverished countries. Donating $200 can help a family receive a water credit loan to connect to a water supply inside the home. A borrower’s payback rate in a country like the Philippines is an inspiring 99 percent.

Full Circle

Even surfing the net can have environmental implications. Instead of conducting web searches on Google, consider Ecosia. They use the profit they make from people’s searches to plant trees where they are needed most. What we do matters.

Canadian activist Maude Barlow’s inspiring words at the World Future Council last year remind us, “We can’t know what the outcome is going to be, but we have to have faith that others are doing very important work and that, collectively, that’s going to make a difference.”

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

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

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

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

Robert, Gainesville, GA

Thriving With Multiple Sclerosis

H OW TO REDUCE INFLAMMATION AND PROMOTE NEUROREGENERATION

by Noelle Citarella, RDN, CDN, IFNCP

For people with multiple sclerosis (MS), the concept of “thriving” is becoming increasingly attainable thanks to advances in lifestyle-related research. While MS is not yet curable, life choices that reduce inflammation and promote neuroregeneration can slow or reverse disease progression. This is great news for nearly 1 million Americans living with MS, as estimated by a 2019 National Multiple Sclerosis Association study.

Tony Ferro, the founder of Change MS, credits diet modifications for improving his own symptoms of numbness, tingling, blurred vision, extreme fatigue, brain fog and depression. “It was hard work, but the more I learned and understood, the more I applied and the better I felt,” he says. Recognizing the transformative power of behavioral and attitudinal choices, his nonprofit helps people with MS adopt a wellness mindset and learn strategies to achieve their fullest potential.

According to a 2018 review article published in Current Nutrition Reports, a number of recent studies provide strong preliminary evidence that diet can influence the rise and progression of MS and its symptoms. Large-scale clinical trials are needed to be certain, but the emerging research suggests that the right foods not only provide essential nutrients for cellular function and repair, but also offer anti-inflammatory effects that slow MS activity, protect the nervous system from further damage and allow for nervous-system repair.

A study spearheaded by Terry Wahls, M.D., at the University of Iowa, found a significant improvement in fatigue, quality of life and mental health in MS patients following a modified paleo diet that was rich in certain vitamins, minerals, amino acids and enzymes that have been found to support energy production and nerve repair.

Eating to Reduce Inflammation

Vegetables should make up the bulk of each meal, followed by a smaller portion of fruits. Eat many different-colored varietals to benefit from a full gamut of bioactive compounds. Consume sulfurrich foods like broccoli, cabbage, asparagus and leafy greens daily. Quality protein is essential, including omega-3-rich fish, like salmon, twice weekly. Saturated fats found in butter, cheese and red meat are associated with inflammation and should be limited.

Use olive oil, which contains more than 30 neuroprotective antioxidants and has been shown to reduce inflammation and promote immune tolerance.

An elimination diet may identify food triggers that exacerbate MS symptoms.

Maintaining a Healthy Microbiome

Most people need 25 to 30 grams of fiber daily. Consume fermented foods, such as pickled vegetables and kefir, as well as prebiotic ingredients like onions, garlic, oats, bananas, apples, cocoa and flax seeds. The microbial fermentation of prebiotic fiber and phytonutrients produces beneficial byproducts including vitamin K, biotin, neurotransmitters like dopamine and serotonin, and short-chain fatty acids, which help promote gut integrity, mood, immune balance and overall health.

Fasting Regularly

Studies have found that fasting for 12 to 16 hours increases cell repair and positively impacts hormone balance, metabolism and weight. Start with an overnight fast of 12 hours and slowly extend the fasting period one hour at a time to lengthen the body repair window.

Improving Sleep

The body does most of its restorative work while we sleep. Adequate, quality slumber is crucial for healthy immune function, balanced hormones and tissue repair. Ensure that the bedroom is quiet, dark and cool. To keep circadian cycles on track, get a daily dose of sunlight. Consider taking melatonin, L-theanine, lemon balm, holy basil, reishi mushrooms or other natural supplements recommended by a healthcare provider, as needed.

Remaining Active

For people with MS, regular physical activity can improve their quality of life. According to Dr. Lacey Bromley, a physical therapist who specializes in neurological rehabilitation, “Study after study examining the influence of exercise and physical rehabilitation on persons with MS continue to provide posi-

tive outcomes. With the correct rehabilitation program, there is ample opportunity for the central nervous system to recover lost function by enhancing previous motor programs or developing new neural pathways.”

Staying Hydrated

Fluids are essential for important bodily functions, including digestion, nutrient absorption, temperature regulation and toxin excretion. They also help prevent constipation.

Bladder dysfunction, a common MS symptom, leads many patients to restrict fluid intake. This is inadvisable because even mild dehydration can promote fatigue, cause urinary tract infections and impair cognitive function and exercise performance. A better approach is to decrease caffeine and alcohol consumption while slowly increasing fluid intake to build up a tolerance for additional fluids.

A Life Worth Living

By focusing more attention on the delights that can be added rather than what is taken away, people with MS can move forward on a much brighter path.

“We want to support our cells, brain and body with the nutrients we need to thrive, not just survive,” Ferro says. “Make small, obtainable goals, stay consistent and keep a journal to track your food, symptoms and journey along the way.”

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

Loving Our Kidneys

EDIBLE ALLIES, INTEGRATIVE TREATMENTS AND LIFESTYLE TIPS

by Marlaina Donato

Our kidneys are prodigious multitaskers. Through the production of urine, they filter toxins, excrete waste and balance bodily fluids. They also produce certain hormones that regulate blood pressure and aid in other vital functions. While the kidneys don’t usually fail all at once, their effectiveness can deteriorate slowly over years, and chronic kidney disease (CKD) is most often the result of uncontrolled diabetes or high blood pressure. Simple blood and urine tests help physicians evaluate kidney function and diagnose CKD, which is divided into five stages. The first three stages are mild or moderate, and can respond well to lifestyle

modifications and alternative interventions, while the more severe, later stages become increasingly more complex to treat and may require dialysis to mechanically perform the kidneys’ functions. In endstage CKD, many patients are relegated to dialysis treatments several times a month to prevent the accumulation of deadly toxins, while many wait and hope for a lifesaving transplant.

The U.S. Centers for Disease Control and Prevention (CDC) estimates that one in seven adults are diagnosed annually. Most of these 37 million Americans do not feel ill or notice symptoms until they are in advanced stages of the disease, which is why people with diabetes and high blood

pressure should be tested regularly and take steps to protect their kidneys. Managing CKD requires a multilevel approach, including lifestyle and diet changes, use of prescribed medications, avoidance of kidney-harming toxins like alcohol and cigarettes, and close supervision by a doctor that specializes in kidney disease (nephrologist) to ensure that other prescribed medications and over-the-counter or herbal treatments are safe.

Integrative and holistic approaches may be of help for those in earlier stages of kidney disease or for those striving to prevent it. “I have been really blessed to be connected with a global team of people who, like myself and everyone I work with, understand that kidney disease is treatable, and the recovery of kidney function is actually possible,” says Fiona Chin, an Australia-based naturopath and co-founder of KidneyCoach.com. Chin adds that she and her colleagues have witnessed significant patient improvement from tailored diet and lifestyle regimens during and after diagnosis, especially when root causes are addressed.

The Kidney-Friendly Kitchen

Promising research published last year in Frontiers of Pharmacology shows that combining Western treatments and Traditional Chinese Medicine can have a positive impact on even late-stage renal failure. Isaac

Danijela/AdobeStock.com

Eliaz, M.D., an integrative medical doctor and founder of Amitabha Medical Clinic, in Santa Rosa, California, says, “Preventing and reducing chronic inflammation is a critical aspect of minimizing CKD risk. An anti-inflammatory diet, moderate exercise program and attention to stress reduction all work to decrease the proinflammatory milieu.” He also highlights the importance of protecting and boosting beneficial gut bacteria, which can be addressed with supplements or prebiotic foods like garlic, leeks, onions and jicama.

Piling whole, plant-plentiful goodness onto our plates and embracing an alkaline diet are key measures in the prevention of CKD by lowering the risk for cardiovascular disease and diabetes. Mayo Clinic offers renal-supportive recipes with fruits, vegetables and grains like quinoa. It also recommends avoiding many packaged and processed foods that have phosphorus added to prolong shelf life and enhance taste, such as convenience foods, sodas and sports drinks, flavor-enhanced meats and processed cheeses.

Jarrod Cooper, ND, founder of Advanced Functional Medicine, underscores the importance of nixing pro-inflammatory foods such as sugars, refined carbohydrates, excessive red meat, trans and saturated fats, caffeine and alcohol. Alcohol negatively impacts liver function, and over time reduces blood flow to the kidneys, leading to CKD, he says. That extra glass of wine can also crank up blood pressure, a surefire path to renal compromise.

Kidney-loving fruits, according to Cleveland Urology Associates, include pineapple, cranberries, red grapes and apples, all of which pack an anti-inflammatory punch.

Sodium: Friend or Foe?

Chin notes that although salt is essential for nerve and muscle function, a balancing of fluids in the blood and healthy blood pressure, not all salt is beneficial. “Salt is a healthy thing to have in your diet in moderation and in the right form,” she asserts. “Table salt is manufactured salt that is stripped of its natural minerals. During salt processing, the balance of sodium to other valuable minerals is lost. Most salt companies also add anti-caking agents that contain aluminum.” Chin recommends goodquality Himalayan salt or sea salt that also contains traces of other natural minerals. Various types of seaweeds, like dulce, nori and kombu, are natural sources of sodium that are safe for people that do not have kidney disease. They offer significant benefits for inflammation reduction, blood sugar balance and heart health, including lower blood pressure. Sea vegetables have also been shown to help reduce the risk of kidney stones by inhibiting the formation of calcium oxalate

Marlaina Donato

is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at Wildflower Lady.com.

CILANTRO LIME CAULIFLOWER RICE

YIELD: 6 SERVINGS

1 head cauliflower, chopped (or 6 cups)

1 Tbsp extra virgin olive oil

2 garlic cloves

¼ tsp pepper

¼ tsp salt

3 Tbsp fresh lime juice

¼ cup fresh cilantro, chopped

Rinse the cauliflower and pat dry. Chop into florets, then pulse in a food processor or blender. Alternatively, the cauliflower can be left whole and grated with a box grater.

In a large pan, heat the olive oil over medium heat. Sauté garlic for a few minutes until fragrant and lightly browned. Increase heat to medium high and add cauliflower. Sauté about 5 minutes.

Transfer to a bowl and toss with salt, pepper, lime juice and cilantro.

Excerpted from Multiple Sclerosis Diet Plan and Cookbook. Copyright © 2019 Noelle Citarella. Used with permission from Rockridge Press, Emeryville, CA. All rights reserved.

Veggies for the Win

FIVE REASONS TO CHOOSE A PLANT-BASED LIFESTYLE

by Kiki Powers, MS, CNC

Many of us have come across the term “plant-based eating”. Perhaps the regimen was recommended to us by a medical or nutritional professional. We may have read about it in a magazine or seen a documentary on the subject. Scientists around the globe have studied this lifestyle choice, and persuasive evidence is mounting that eating a preponderance of foods from plant sources has health merits.

The concept is attributed to T. Colin Campbell, Ph.D., the Jacob Gould Schurman professor emeritus of nutritional biochemistry at Cornell University. Based on his extensive research, he has advocated a low-fat, whole food, plant-based diet since the 1980s, and his commentary appears in Forks Over Knives, an influential 2011 documentary on the subject that is still worth viewing.

Americans love their cheeseburgers and french fries, and breaking a habit that we thoroughly enjoy might be challenging at first. But we need not completely ban such delights from our menu, so long as our plates are brimming with vegetables, fruits, legumes, whole grains, beans, healthy oils, nuts and seeds most of the time. Gradually transitioning to a whole food, plant-based, low-fat diet is the winning formula for positive change and longterm compliance.

Here are five compelling reasons to make this promising dietary shift.

Cost-Effective Disease Prevention

As so many Americans struggle with chronic health issues, including obesity, diabetes and heart disease, physicians are hard-pressed to find the right combination of treatments to help their patients lead healthier lives. At the same time, healthcare costs continue to skyrocket. In 2020, health spending rose to $4.1 trillion, or $12,530 per capita, according to the American Medical Association.

In a 2013 article published in The Permanente Journal, California physicians surveyed leading research and case studies and found that plant-based diets offer patients a lowrisk, cost-effective intervention to regulate weight, blood pressure, blood sugar and

cholesterol levels. They also asserted that such eating regimens could reduce the number of medications patients would have to take for chronic disease, and that physicians should recommend such diets to all of their patients, especially those suffering from high blood pressure, diabetes, cardiovascular disease or obesity.

Besides saving money on drugs and medical procedures, a plant-based menu has never been easier or more affordable. According to recent data conducted by the UK nonprofit Veganuary, plant-based meals eaten at home cost 40 percent less than meat- or fish-based meals and take one-third less time to prepare.

“The most powerful tool I discovered while in practice for both preventing and treating chronic diseases such as diabetes, obesity, heart disease, high blood pressure and arthritis was the implementation of a plant-based nutritional plan to a patient’s life,” says Ted Crawford, a board-certified family physician featured in two inspiring documentaries about the life-changing benefits of a plant-based diet: Eating You Alive and PlantWise

Flavor, Freshness and Flavonoids

The latest food trend is a “burger” made entirely of plants. The race is on to see which one looks and tastes closest to a juicy, all-beef patty. Whether it’s mushrooms posing as “steak” or wheat-based seitan kneaded into “chicken”, recipes catering to carnivores have their audience. For some, these tasty alternatives may offer a path toward becoming a vegetarian or vegan.

Oven-roasted on a sheet pan, splashed with extra virgin olive oil and lemon juice, sprinkled with fresh herbs and spices, served with a creamy dip, slow-cooked in a crockpot, baked into a pie, frothed into a sweet smoothie or freshly pulled from the vine, consider the fact that whole, plant-based foods taste delicious on their own and deserve the spotlight.

They are good and good for us, packed with nutrition while low in fat and calories. The vibrant colors of fruits and vegetables—as varied as the rainbow—are evidence of the many healthful attributes they offer. Ditching animal fats, white flour and sugar in favor of fresh, whole plant foods found at a local farmers market ensures a rich intake of vitamins, minerals, trace elements, phytonutrients, fiber, antioxidants, flavonoids, protein, fiber and more—the building blocks of a robust, disease-fighting body.

Those that believe a plant-based diet is too limiting might be surprised to learn that there is a wealth of meat-free culinary possibilities. Garth Davis, M.D., author of Proteinaholic: How Our Obsession With Meat Is Killing Us and What We Can Do About It, notes, “Just 12 plants and five animals compose about 75 percent of the world’s food, and yet there are approximately 300,000 known edible plant species, only about 150 of which are used commonly around the world.”

There are so many plant-derived flavors and recipes yet to explore. Try a new plant-based recipe weekly. Let the kids select their favorite fruits and veggies to prepare. Enjoy reimagining old favorites like lasagna, enchiladas, chili and tacos. Simply swap out the meat in favor of beans, tofu, tempeh or faux meat products, which have become quite sophisticated in recent years.

PLANT-BASED RESOURCES

Documentary Films championing plant-based diets

n PlantPure Nation

n Forks Over Knives

n Eating You Alive

n What the Health

Websites offering tips, recipes and advice for plant-prominent menus

n HappyHerbivore.com

n ForksOverKnives.com

n NoraCooks.com

n CleanFoodDirtyGirl.com

Cookbooks that make whole, plant-based foods shine

n Oh She Glows Every Day, by Angela Lindon

n The Happy Herbivore Cookbook, by Lindsay S. Nixon

n The PlantPure Nation Cookbook, by Kim Campbell

n The China Study Cookbook, by LeAnne Campbell

Anti-Inflammatory Benefits

While acute inflammation is a protective bodily response to heal infections and repair tissues, metabolic inflammation—or metaflammation—refers to chronic, systemic inflammation. According to a 2020 study published in The Journal of Allergy and Clinical Immunology, metabolic inflammation is associated with increased risk of Type 2 diabetes, nonalcoholic fatty liver disease and cardiovascular disease.

Numerous studies have explored the inflammatory and anti-inflammatory effects of foods. According to a 2021 article in Harvard Health Publishing, the following foods cause inflammation: refined carbohydrates like white bread; fried foods like french fries; sodas and other sugary drinks; red meat; processed meat, including hot dogs, sausage and cold cuts; and margarine, shortening and lard. Conversely, the best anti-inflammatory foods are tomatoes; olive oil; leafy, green vegetables such as spinach, kale and collards; nuts like almonds, walnuts, pistachios and pecans; and fruit such as apples, strawberries, blueberries, cherries and oranges. Omega-3 fatty acid-rich fish like salmon, mackerel, tuna and sardines are also recommended for their anti-inflammatory properties.

Environmental Sustainability

According to the Food and Agriculture Organization of the United Nations, total greenhouse gas emissions from global livestock represents 14.5 percent of all greenhouse gas emissions worldwide. Cattle raised for both beef and milk are the animal species respon-

sible for the most emissions, which include methane and represent about 65 percent of the livestock sector’s emissions. Industrially produced meat is also a leading contributor of global deforestation and habitat loss as large swaths of the Amazon and other land masses are cleared for cattle ranching and to produce animal feed.

According to a new model developed by California scientists and published in the journal PLOS Climate, a global phase-out of animal agriculture and a shift to plant-based diets over the next 15 years would have the same effect as a 68 percent reduction of carbon dioxide emissions through the end of 2100, thereby boosting humanity’s chances of avoiding the projected devastation of climate change. Such benefits would result from a decline in the methane and nitrous oxide emissions associated with industrialized meat production, coupled with a recovery of natural ecosystems as fewer forests and land masses are cleared for animal feed production.

Improved Mental and Emotional Health

Sarah Thomsen Ferreira, an integrative registered dietician and manager of clinical nutrition at the Cleveland Clinic Center for Functional Medicine (CCCFM), notes, “Certain foods and nutrients help your brain to make chemicals that can impact your mood, attention and focus, while other foods can zap your energy.” The CCCFM recommends a diet that combines complex carbohydrates with lean proteins and colorful produce. While lean proteins may include white-fleshed fish and white-meat poultry, healthy, plant-based, lean proteins are also found in beans, peas, lentils and tofu.

Diet can support emotional well-being and perhaps even help ward off depression and anxiety. A 2017 clinical trial explored how a plant-based diet, daily exercise and mindfulness techniques would affect 500 adult men and women diagnosed with moderate to severe depression and anxiety. After 12 weeks, participants reported improvements in depression and anxiety, according to the study abstract published in the journal Complementary Therapies in Clinical Practice.

Eating a plant-based diet makes sense on many levels. Make the switch.

Kiki Powers is a health writer, blogger and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

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TERRY WAHLS

O N MANAGING AUTOIMMUNE DISEASE WITH LIFESTYLE INTERVENTIONS

by Noelle Citarella, MS, RDN, CDN, IFNCP

Terry Wahls, M.D., is a certified practitioner at the Institute for Functional Medicine, as well as clinical professor of medicine at the University of Iowa, where she conducts clinical trials testing the effect of therapeutic diet and lifestyle to treat multiple sclerosis (MS) symptoms. She is the author of The Wahls Protocol: A Radical New Way to Treat All Chronic Autoimmune Conditions Using Paleo Principles, as well as an accompanying cookbook, The Wahls Protocol Cooking for Life.

When Wahls was diagnosed with MS and later relegated to a tilt-recline wheelchair in the early 2000s, she decided to fight back. Drawing upon her medical background, she identified certain nutrients that were critical for brain health and started taking supplements. The disease’s progression slowed as a result, spurring her to dig deeper. Since then, through rigorous scientific study and numerous clinical trials, Wahls has developed groundbreaking dietary and lifestyle recommendations that alleviate autoimmune disease symptoms. No longer

bound to a wheelchair, she bikes to work every day and stands as a living testament to the power of tenacity and strenuous scientific inquiry.

What are the key components of the Wahls Protocol?

The protocol is a lifestyle that supports the steadily improving health of everyone, not just MS patients. It focuses on eating more vegetables and fruits, and ensuring sufficient protein. It reduces or eliminates added sugars, ultra-processed foods, dairy and gluten-containing grains. While the diet may get more complex, a great place for anyone to start is including more nonstarchy vegetables, less processed food and more meals cooked at home. The protocol also includes lifestyle interventions, such as time in nature, meditation, mindfulness and physical activity. Even for patients who are wheelchairbound, going from chair to bed, exercise will improve their quality of life. It is a way of approaching living that creates a more healthy, nurturing environment.

What excites you most about your current MS study?

Seeing what happens with brain volume and quality of life. We hypothesize that lifestyle changes will get the rate of brain volume loss to match that of healthy aging. MS patients have brains that are shrinking three times faster than in healthy aging.

This increases the risk for anxiety, depression and early cognitive decline. Our study will be the largest and longest dietary intervention study done in the setting of relapsing-remitting MS. We are recruiting people ages 18 to 70 diagnosed with MS. During the participants’ three visits, they will complete surveys, conduct functional tests, provide blood and saliva samples, and get an MRI. The participants will be divided into three groups. One will follow a modified paleo diet; the second an olive oil ketogenic, time-restricted diet; and the third will be the control group. We are optimistic that the first two groups will get to healthy aging, and the control arm will likely improve, as well.

What is metabolic flexibility, and how do you improve it?

Fasting improves metabolic flexibility—the ability to switch between protein, fat and glucose for fuel. Fasting for two days increases stem cells. While periodic fasting is beneficial for metabolism and regenerative processes, it is hard to sustain because of our strong biologic drive to eat and dislike for being hungry. An easier dietary pattern to sustain long term is time-restricted eating in a window of six to eight hours. Our current clinical trial incorporates this eating pattern.

Is there anything you know now that you wish you knew when you were getting started?

How important managing stress is. When I was diagnosed with MS, I could tell that stress made my symptoms worse. I feel I would have done much better had I maintained my meditation. I am fond of hormetic stress, that “sweet spot” where stress could be beneficial. Without stress, our bones and muscles disappear. Without the stress of having to learn, our brain disappears. We just need an equal measure of relaxation and recovery.

What is your takeaway on lifestyle modifications and multiple sclerosis?

You can reverse symptoms of MS and restore function. You can have a great and meaningful life at your level of function. It is important to find joy, gratitude and purpose in life as it’s unfolding now, and doing so will help with the energy and commitment needed to do the work that can change the direction of your healing journey.

To learn more about Wahls’ studies, visit wahls.lab.uiowa.edu. To participate, visit wahls.lab.uiowa.edu/join-study or contact the study team at MSDietStudy@healthcare.uiowa.edu.

Noelle Citarella is a registered dietitian specializing in neurological nutrition and autoimmune disease in the Buffalo, N.Y., area.

SWEET LULLABY BETTER SLEEP FOR CHILDREN

by Marlaina Donato and Kirby Baldwin

Sleep is essential for both survival and the ability to thrive, yet as children’s schedules get busier and they spend more time in front of screens, their average sleep time often decreases. While the American Academy of Pediatrics recommends that kids between the ages of 6 and 12 get nine to 12 hours of sleep per night for optimal health, they’re regularly getting less, and about 15 to 25 percent of youngsters and adolescents have trouble falling and staying asleep.

In a recent study published in The Lancet, researchers at the University of Maryland School of Medicine found that children that get less than nine hours of sleep per night have notable differences in areas of the brain that influence memory, intelligence and wellbeing compared to those that sleep more than nine hours. According to researchers, such insufficiencies in early adolescence can lead to long-lasting neurocognitive consequences.

Why Kids Aren’t Sleeping

Anna Esparham, M.D., FAAP, an integrative medical expert with the American Academy of Pediatrics, recommends that parents look for clues as to why their children can’t sleep, including stress, increased screen time and less physical activity. However, there may be other underlying issues.

A lesser-known culprit that may contribute to a child’s compromised sleep is impaired mouth syndrome (IMS), a term coined by dentist Felix Liao, a certified airway-centered

mouth doctor and past-president of the International Academy of Biological Dentistry and Medicine. “Most people, including many dentists, don’t realize the influence that the mouth has on the body,” he says. “The mouth is the portal to the inside. With impaired mouth syndrome, the child can still chew, smile and talk, but the body’s health can be compromised.”

While birth trauma, concussion and viruses can precipitate mouth breathing, and chronic allergies often exacerbate matters, immature swallowing can set off a cascade of problems. The mouth is a critical infrastructure for proper breathing, circulation, digestion, energy and sleep. IMS occurs when jaw development is insufficient, thereby giving rise to numerous difficulties, such as a narrower airway, which can cause

hypoxia, or low levels of oxygen. Liao notes that poor sleep quality can also lead to learning and behavioral problems.

“Breastfeeding stimulates bone growth and jaw development through the tongue’s instinctive action and ideally enables a child to have a mature swallow by age 2,” says Amy Dayries-Ling, DMD, FAIHM, a national spokesperson for the American Dental Association. In her book Solve Your Sleep: Get to the Core of Your Snore for Better Health, Dayries-Ling connects the dots between the vital role of the tongue during breastfeeding, balanced stimulation from the vagus nerve and beneficial spaces between milk teeth for a well-developed dental arch.

Correcting Structural Problems

From a holistic perspective, improperly working muscles of the tongue, throat and face or a compromised jawbone can foster a predisposition to a number of seemingly unrelated conditions, including

dental problems, teeth grinding, asthma, bedwetting, attention-deficit hyperactivity disorder, poor growth, swollen tonsils and pediatric obstructive sleep apnea. Dayries-Ling recommends that parents seek out a myofunctional therapist that can help retrain muscles and free up the airway. Building an integrative team is vital, including a dentist trained to address structural issues.

As a certified, airway-centered mouth doctor, New Jersey-based holistic dentist Nemie Sirilan understands the link between sleep deprivation and airway obstructions. She uses 3D scans and thorough examinations to identify craniofacial abnormalities and customize treatments that correct structural anomalies.

“When I examine young patients, I want to see how baby teeth are forming, whether they have a tongue-tie and how their upper and lower jaws are positioned, to see if they have some kind of bad bite. These are all telltale signs of airway obstruction,” Sirilan explains, adding that another common indicator of breathing difficulties is the

wearing down of tooth enamel that results from persistent teeth grinding.

Sirilan recommends that parents consult an airway-centered mouth doctor as soon as possible before other complications arise, noting that these problems are often easily corrected with customized corrective appliances, as well as collaborative consultations with other practitioners, including functional doctors, nutritionists, chiropractors and physical therapists to treat the whole person.

Life seems to be a much brighter place after a good night’s sleep, and kids are our future. Digging deeper for their optimum, long-term well-being is a vital investment.

Marlaina Donato is an author, painter and host of multimedia art exhibits intended for healing the community. Connect at WildflowerLady.com.

Kirby Baldwin is an editor and writer for KnoWEwell, the Regenerative Whole Health Hub and parent company of Natural Awakenings Publishing Corp.

Empower Natural Health By

Your Pain, Fatigue & Chronic Illness May Be Rooted in:

1.Crowded Teeth & Deficient Jaws

2.Pinched Airway

3.Clicking/Popping Jaw Joints

4.Teeth Grinding

5.Tongue-Tie & Abnormal Swallowing

6.Weak Chin, Double Chin

7.Sunken Mid-Face, Flat Cheekbones

8.Teeth Pulled & Spaces Closed For Braces.

Impaired Mouth Symptoms Short List:

1. Aches & Pains in Head, Jaws, Neck Shoulders & Back

2. Fatique, Brain Fog, Lack of Motivation

3. Post-Nasal Drip & Frequent Colds & Flu

4. Teeth Grinding & Jaw Joint Troubles

5. Snoring, Sleep Apnea, CPAP Intolerance

6. Anxiety, Depression, Irritability/Hostility

7. “Empty Tank” From Adrenal Fatique, PMS/ED

8. Food Cravings; Caffeine, Sugar, Chocolate, Energy Drinks

Dr. Felix Liao, DDS

Natural Remedies for Pets

SEVEN NON-TOXIC TREATMENTS FOR COMMON AILMENTS

by Karen Shaw Becker, DVM

Natural remedies and healing therapies are not just for humans, they also help pets overcome illness and maintain optimal health. Used properly, plants, herbs, essential oils and other natural, non-toxic substances can complement and often replace drugs and other chemical agents. Here are seven healthful solutions.

Coconut oil is a source of medium-chain triglycerides, which benefit cognitive function. It is also rich in lauric acid, a powerful antimicrobial agent for yeast infections, allergies and skin conditions (when used topically). Feed dogs and cats one-quarter teaspoon of 100 percent organic, coldpressed, human-grade coconut oil for every 10 pounds of the pet’s body weight twice daily.

Manuka honey is an allnatural, effective remedy. Clinical trials have shown that it can eradicate hundreds of strains of bacteria, including certain antibiotic-resistant varieties. A Unique Manuka Factor rating of 10 or higher is recommended for medicinal use. Manuka honey can be used to manage resistant ear and skin infections, as well as large, superficial wounds that cannot be closed surgically. Given orally, manuka honey is effective at addressing H. pylori, the bacteria that contributes to gastrointestinal irritation, small intestinal bacterial overgrowth and excessive E. coli blooms in animals with dysbiosis.

Aloe vera has multiple applications. To reduce a dog’s discomfort from skin irritations, cuts or wounds, clean the affected area and apply the raw, inner gel of the plant to provide a soothing effect. For constipation, a small amount of whole leaf aloe vera juice, a natural laxative, can be added to a dog’s food. Inner leaf aloe juice, which doesn’t contain the skin, helps heal gastric ulcers, colitis and leaky gut.

Lavender oil is used in aromatherapy to help calm nervous or anxious animals. For a dog with noise phobia, place a few drops on their collar or bedding before a stressor occurs, if possible, or diffuse the oil around the house for a calming effect. Lavender oil can also be beneficial for treating hot spots. Add a few drops to manuka honey or coconut oil and apply after disinfecting the wound twice daily.

Oregano oil contains potent antibacterial and anti-parasitic properties. It can be used to calm itchy skin, soothe irritated gums and assist in balancing a dog’s gut flora. It is also a beneficial herb for dogs with kennel cough or recurrent infections. Oregano oil should always be diluted before using it in or on pets.

Ginger is a widely used, non-toxic, non-irritating remedy for soothing tummy troubles. It can be given orally or used in oil form by adding a few drops to a carrier oil, such as coconut or olive oil, and massaging the mixture into the skin on the pet’s belly. Alternatively, add small amounts of freshly grated ginger or the dry herb to a tasty meatball or other yummy treat. Use no more than one-sixteenth teaspoon for kitties, one-eighth teaspoon for small dogs under 10 pounds, one-quarter teaspoon for medium-sized dogs, one-half teaspoon for large dogs and three-quarter to one teaspoon for giant breeds. Give the ginger one to three times a day, as needed.

Chamomile is an effective calming agent that has analgesic and anti-spasmodic properties and is beneficial in soothing the central nervous system. Use a cool chamomile tea bag against a wound, irritation or bug bite on the dog’s or cat’s skin to provide a soothing effect. Something else to consider is a soothing chamomile after-bath rinse. Add five chamomile tea bags to two quarts of very hot water and steep until the water is cool for up to three hours to allow the maximum amount of polyphenols to release into the water. Remove the tea bags and pour the rinse over a freshly bathed pet from the neck down. Massage into the skin and do not rinse.

Veterinarian Dr. Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their pets. To learn more, visit DrKarenBecker.com.

Veterinary Compounding

by Susan Merenstein

Veterinary compounding, the art and science of preparing customized medications, has gained popularity for humans and even their pets. Pets are members of the family, and we want them to have medical treatment that is as attentive and innovative as we expect for ourselves. Compounded medications are prepared from active pharmaceutical ingredients purchased from FDA-registered suppliers and regulated by state boards of pharmacy.

As it turns out, animals and humans have a lot in common regarding skin rashes, eye and ear infections, heart conditions, cancer and diabetes, but giving pets customized medications benefits animals more, because they are each are unique and have individual needs based on species, size and weight.

Working with a veterinarian, a licensed compounding pharmacist can assist with the pickiest cats and dogs that require specific dosages, as well as exotic and large animals that have their own requirements that are not met by commercially available medications.

Most veterinarians agree that compliance monitoring has a positive impact upon results, and compounding is uniquely suited to provide flexibility in strengths and concentrations, dosage forms such as topicals, chewable treats, liquids and flavoring options.

One of the most successful compounded medications is absorbable acetyl-glutathione. Glutathione is the body’s essential antioxidant, immune booster and detoxifier. It also helps with pain and decreases the recovery time from injuries, which is great for arthritis and joint pain.

Glutathione by itself is not bioavailable when taken orally, and not appreciably absorbed in human or animal models. Most oral forms are foul smelling, and the majority of an oral dose is oxidized before it can be absorbed and used by the cells. In order to have sufficient bioavailability in an oral product, glutathione must be modified to acetyl-glutathione, which is the way all proteins, amino acids and peptides are transported by the body.

For more information, visit visit GlutathionePharmacist.com. See ad, page 25.

calendar of events

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

THURSDAY, MARCH 2

2023 WV Master Gardener Course – 6-9pm Thursdays through June 29. Online course offered by WVU Cabell County Extension Svc. Receive 51 hours of instruction on topics from botany to landscape design, then pass a test and complete 40 hours of volunteer work to become a Master Gardener. For information and registration call 304-743-1342 or email jewilson@mail.wvu.edu.

FRIDAY, MARCH 3

Pittsburgh Home & Garden Show – March 3-12. Hosted by Designer Palms Inc. The largest home event in America with over 1,900 exhibits on ten acres in the Pittsburgh Convention Center! Broad selection of luxury and necessary home items with experts to demonstrate and explain them. Pittsburgh Convention Center, 1000 Fort Duquesne Blvd. 316-733-2284.

Bunny Yoga – 6-7pm. Hosted by Animal Friends and Jen’s Yoga Zen. Wind down the week with a relaxing hoppy hour of Bunny Yoga! Age 11+ accompanied by an adult. Tickets $15 at Secure.qgiv. com/AniFri/Event/867032. Animal Friends, 562 Camp Horn Rd. 412-847-7000.

SATURDAY, MARCH 4

A Celebration of Seeds: 11th Annual Seed Swap – 10am-2pm. Hosted by Carnegie Library of Pittsburgh, Phipps Conservatory, and Grow Pittsburgh. Bring Non-GMO untreated seeds to share, get seeds donated by local gardeners, farmers, and seed companies. New seeds released every hour. Seed donators eligible to win prize. Workshops, activities for kids and teens, “Ask a Master Gardener” table, more. Carnegie Library of Pittsburgh, 4400 Forbes Ave.

MIG Welding 101: Build Your Own Industrial Lamp – 11am-5pm. Hosted by HackPittsburgh. For beginner welders, this class provides the founda-

tion for basic fabrication techniques using a MIG welder. Make an industrial lamp from chains and an Edison-style light bulb. Age 16+. $150/nonmembers, $125/members at Members.HackPGH. org/Event-5128304. HackPittsburgh, 1936 5th Ave. HackPGH.org.

Sew It with Words – 4-6pm. Hosted by Trust Arts Education Center. Teaching Artist Emily McMahon will guide students in using the embroidery features of the sewing machine to create a small pouch or pillow decorated with a mantra or saying. Experience helpful but not required. Tickets $25 at TrustArts. org/Registration/83394. Trust Arts Education Center, 807 Liberty Ave.

SUNDAY, MARCH 5

The Poetry Atelier – 6-8pm. Hosted by The Space Upstairs. A series of sharing writings and writing processes, with writers invited to read their work, workshop their shared submissions, and experiment together in invented group exercises. Open and inclusive respectful forum. Drop-ins welcome. $5 suggested donation. 214 N Lexington Ave. 412225-9269.

WEDNESDAY, MARCH 8

Pittsburgh Aviary Presentation: Identify that Bird! – Noon-2pm. Lecture hosted by Monroeville Senior Citizen Center. Introduction to the basics of bird watching and identification. Learn to select and use binoculars, what to look for in bird identification, and more! $7 includes lunch. Registration required. Information 412-856-7825. Monroeville Senior Citizen Center, 6000 Gateway Campus Blvd, Monroeville.

Hazelwood Initiative Presents: Seed Starting with Kids – 5-6pm. Hosted by Carnegie Library of Pittsburgh. Prepare for the upcoming growing season with Hazelwood Initiative’s Urban Ag Team where kids learn the important ingredients to grow healthy plants. Carnegie Library of Pittsburgh at Hazelwood, 5006 Second Ave. 412-421-2517. Tea Tasting-Tea101 – 6-7:30pm. Hosted by The Tea Shoppe at Seneca Center. Discuss five types of true tea along with herbals & tisanes. Learn how they are produced, about their health benefits, and how to prepare them. $12.50. Register at TheTeaShoppeWV.com/Shop/Tea-tasting-tea-101-March8th-6pm. The Tea Shoppe at Seneca Center, 709 Beechurst Ave, Morgantown, WV. 304-413-0890.

March Full Worm Moon Headlamp Hike –6-8pm. Hosted by 3 Rivers Outdoor Company (3ROC). Meet at 3ROC for a 3 mile night hike in Frick Park. Headlamps available for purchase or rent. Registration required at 3RiversOUtdoor.com/ events/FullWormMoon. Buy a 2023 Hike Passport (14 excursions) $75; single hike $8/early bird, $12/ day of. These events sell out fast. 3ROC, 1130 S Braddock Ave. 412-871-5038.

FRIDAY, MARCH 10

French Cheeses – 7-9pm. Hosted by Chantal’s Cheese Shop. Explore and appreciate the deep, rich history and tradition of centuries of French cheese culture. BYOB. Receive 10% discount on event purchases. Seating is limited to 12. If the event is sold out, consider setting up a private class. Tickets $65 at Eventbrite. Chantal’s Cheese Shop, 4402 Penn Ave. 412-621-1203.

SATURDAY, MARCH 11

Spring Field Trip: Cheat Lake Waterfowl –8-10am. Hosted by Mountaineer Audubon. Join Mountaineer Audubon and Derek Courtney for a waterfowl viewing tour around Cheat Lake. Meet at Ruby & Ketchy’s Restaurant at 8am. Great place to show up early for breakfast if you are so inclined. Information Katie@accawv.org.

3rd Annual Center for Coal Field Justice Seed Swap – 1-4pm. Hosted by Firefly Gardens and Center for Coalfield Justice. Register by March 9th for free GrowYour-Own-Potatoes kit. Bring seeds to trade if you are able. Light refreshments, crafts for kids. If you can’t attend but want to contribute, send seeds to P.O. Box 4023, Washington, PA 15301. Register Secure.EveryAction.com/bK4r9PeABkCy6wmEfFr5PQ2?ms=fb. Center for Coalfield Justice, 31 East Chestnut St, Washington, PA.

Second Saturdays at the Space Upstairs –8-11:45pm. Hosted by The Space Upstairs. Begun in 2007, Second Saturdays are the signature jazz happenings at the Space Upstairs. Lightbulbs and couches, coffee tables and deconstructed pianos, vivid splashes of light and projection. Poetry scribbled on the walls. Improvisational postmodern jazz dance by the Pillow Project. Different musical guest each month. Modern speakeasy magic and spontaneous art. Proudly a sober event serving several houseinfused waters, specialty iced coffees and seasonal drinks for donation at the Space Bar. $15 at the door. 214 N Lexington Ave. 412-225-9269.

MONDAY, MARCH 13

Pop Generation: Senior Social – 10:30am12:30pm. Hosted by The Andy Warhol Museum. Examine Warhol’s skills as a portrait painter through

his depictions of celebrities, friends, romantic interests, and the cultural elite of his time. The Pop Generation Program is exclusively for adults over 65. Tickets $0. Register at Warhol.org/events/PopGeneration-Senior-Social-4. This program features multiple programs each year featuring guided tours, a reception, and complimentary refreshments. Andy Warhol Museum, 117 Sandusky St. 412-237-8300. Author Ruth Ozeki Lecture – 7:30-9pm. Live and Online event hosted by Pittsburgh Arts & Lectures. Enjoy a talk by Booker Prize-finalist Ruth Ozeki, a novelist, filmmaker, and Zen Buddhist priest. Her most recent novel, The Book of Form and Emptiness, is bold, poignant, playful, humane, and heartbreaking. Tickets $18/live, $15/online, $10/student at PittsburghLectures.org/Lectures/Ruth-Ozeki. Carnegie Music Hall of Oakland, 4400 Forbes Ave.

THURSDAY,

MARCH 16

March 3 Rivers Free Clinic for the People –3:30-6:30pm. Hosted by Hazelwood Branch of the Carnegie Library of Pittsburgh. Masks Required. This month we have a range of practitioners offering Chair Massage; Herbal Consultation; Somatic Experiencing; Prenatal Appointments; Birth Planning Support, Baby Carrier Support. Sign-up for services upon arrival. Hazelwood Branch, Carnegie Library of Pittsburgh, 4748 Monongahela St, Hazelwood.

Zoie Stage at Carnegie Library Lecture Hall – 7-8pm. Live and online. Hosted by Pittsburgh Arts & Lectures. Bestselling local author Zoje Stage in conversation with Gracie Doyle, Associate Publisher at Amazon Publishing, discussing Stage’s psychological thriller Mothered, about one woman’s nightmarish spiral while quarantined with her mother. Available for pre-order from White Whale Bookstore. Tickets: Free. Register to attend in person or live-stream: PittsburghLectures.org/ Lectures/Zoje-Stage/. Carnegie Library Lecture Hall, 4400 Forbes Ave.

SATURDAY, MARCH 18

Interest Group-Painting Furniture – 1-3pm. Hosted by Steel Goat Marketplace. Learn techniques for painting furniture, paint types and their application. Graining, stenciling, applying decals. Tickets $10 at SteelGoatMarket.com/Events. 200 Jefferson Rd. 412-241-0411.

WEDNESDAY, MARCH 22

Focused Tea Tasting-White Tea and Pu-erh –6-7:30pm. Hosted by The Tea Shoppe At Seneca Center. Focus on White Tea and Pu-erh (aged tea): how they are produced and the best way to enjoy

their health benefits. Light refreshments. $12.50/ person. Pre-registration required at TheTeaShoppeWV.com/shop/focused-Tea-Tasting-White-TeaPu-Erh/. The Tea Shoppe at Seneca Center, 709 Beechurst Ave, Morgantown, WV. 304-413-0890.

Tea Tasting-Herbals and Tisanes – 6-7:30pm. Hosted by the Tea Shoppe at Seneca Center. Learn about antioxidants and nutrients in herbal and tisane tees that help boost your immune system. Light refreshments. $12.50. Reservations required at TheTeaShoppeWV.com/shop/Tea-Tasting-HerbalTisanes-March-22nd-6pm. The Tea Shoppe at Seneca Center, 709 Beechurst Ave, Morgantown, WV. 304-413-0890.

SATURDAY, MARCH 25

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

March Square Dance – 8-10:30pm. Hosted by Steel City Squares. Beginner and family friendly. All dances are traditional Appalachian squares with a live band, GrayScale, and a caller, Joe Burdock. Dances are taught and all are welcome. Bring your own drinks and something for the potluck if you’d like, and an instrument to join the old-time jam at 7pm before the dance! Pay-what-you-can admission at the door. Children under 12 free – no one turned away. Steel City Squares, 3832 Mintwood St.

SATURDAY, MARCH 25

savethe date

SATURDAY, MARCH 25

Pittsburgh Opera Presents: Il Trovatore –March 25, 28, 31 & April 2, 2023. Hosted by Pittsburgh Opera. Revenge is a dish best served hot. Verdi’s Il Trovatore is an epic tale of love and sacrifice, deception and revenge. Two opposing warriors in Spain’s civil war in the 1400s do not know that they are brothers, but they love the same woman. Tickets $12.50-$162.50 at Opera.CulturalDistrict.org/production/78190/ performance/78193/seat_selection. Benedum Center, 7th Street and Penn Ave.

SUNDAY, MARCH 26

Once More Under the Clock: Remembering Kaurfmann’s – 11am-1pm. Hosted by Heinz History Center in collaboration with Jewish Genealogy Society of Pittsburgh. The authors of three recent books about Kaufmann’s Department Store and the Kaufmann family will share their favorite discoveries and items from the Rauh Jewish Archives at the Heinz History Center. Tickets $Free. Register at HeinzHistoryCenter.SalsaLabs.org/Once-MoreUnder-the-Clock-Remembering-Kaurfmanns/ index.html. Heinz History Center, 1212 Smallman St. 412-454-6000.

Empty Bowls 2023 – 1-8pm. Hosted by Rodef Shalom Congregation, Greater Pittsburgh Community Food Bank, and Just Harvest. An informal meal of local chef-created soups, breads and treats. Each

tickets includes a humble meal and a hand-crafted bowl. Join friends and community dining in Rodef Shalom’s ballroom, or enjoy your meal as takeout. Additional soup is available for purchase. $25/ advance, $30/at the door. Rhodef Shalom, 4905 5th Ave. Questions – email events@PittsburghFoodBank.org or call 412-745-3863.

THURSDAY, MARCH 30

TRUTHSayers Speaker Series: Nikki Giovanni – 7:30-9:30pm. Hosted by August Wilson African American Cultural Center. Award-winning writer and poet Nikki Giovanni recently retired from Virginia Tech as University Distinguished Professor Emerita. She is the recipient of honors including Woman of the Year from Ebony and Mademoiselle magazines; Governor’s awards from both Tennessee and Virginia; keys to more than two dozen cities; and the Ruth Lilly Poetry Prize from the Poetry Foundation. This series brings today’s preeminent speakers and artists to the Center to reflect on current events and share unique and though-provoking material. Tickets $40 at AWAACC.org/event/ TruthSayers-Speaker-Series-Nikki-Giovanni. August Wilson African American Cultural Center, 980 Liberty Ave.

ongoing events

sunday

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

Thai Cooking Class – 1-2:30pm or 3:30-5pm one Sunday/month thru May. Hosted by Thai Me Up. Learn to make quick, simple, delicious food at home. 10 students/class. $50. Register by calling 412-488-8893 or go to Thai Me Up, 118 S 23rd St.

Art as Therapy – 1-3pm. 2nd and 4th Sunday. Hosted by Atithi Studios. Unlock the therapeutic potential of artmaking. All disciplines and levels. Pay what you can to keep this program going. Registration required: AtithStudios.com/programs.

The Writer’s Club – 1-3pm. 1st and 3rd Sunday. Hosted by Atithi Studios. Writers of all experience levels explore writing through discussions, feedback circles, prompts, and creative exercises. Pay what you can to keep this program going. Registration required: AtithStudios.com/programs.

Spiritual Sounds – 4-5pm. Hosted by Salt of the Earth. First Sunday each month thru July. Enchanting and energetic healing with cleansing and grounding crystal singing bowl vibrations. Michele combines crystal bowls, reiki, and guided meditation. Tickets $45 at Clients.MindBodyOnline.com/ classic/ws. Salt of the Earth. 504 Valley Brook Rd, McMurray. 724-260-0472.

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

The Poetry Atelier – 6-8pm. 1st Sunday each month. Hosted by The Space Upstairs. A series of sharing writings and writing processes, with writers

invited to read their work, workshop their shared submissions, and experiment together in invented group exercises. Open and inclusive respectful forum. Drop-ins welcome. $5 suggested donation. 214 N Lexington Ave. 412-225-9269.

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

monday

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

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

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

tuesday

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

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

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

wednesday

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

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

THRIVE Carmichaels Community Garden Project Meeting – 6-7pm every second Wed. Hosted by Domestic Violence Services of Southwestern PA. Attend in person or via Zoom. Fellowship Hall, 101 W South St, Carmichaels. Info 724-223-5477. Keep Calm and Carry Yarn – 6-9pm. 18 and over.

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

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

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

thursday

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

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

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

Hatha II Yoga – 6-6:45pm. Hosted by Himalayan Institute of Pittsburgh (HIP) Yoga. Register online for drop-in and membership rates. HIPYoga.org. 300 Beverly Rd. 412-344-7434.

friday

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

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

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

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

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

saturday

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

All-Levels Vinyasa Flow with Sarah – 10-11am. Hosted by Gritstone Climbing and Fitness. Get your Zen on and bliss out with this gentle yet challenging flow. Member/nonmember pricing and packages available. Tickets at ClimbGritstone.com. 1901 Eljadid St, Morgantown, WV. Morgantown WV Indoor Farmer’s/Grower’s Winter Market – 10am-Noon. Select Saturdays from 3 December 2022 thru 15 April 2023. Monongalia County Center, 270 Mylan Park Ln, Morgantown, WV. Info at MorgantownFarmersMarket.org/ markets.html.

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

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

Second Saturdays at the Space Upstairs –8-11:45pm. Hosted by The Space Upstairs. Begun in 2007, Second Saturdays are the signature jazz happenings at the Space Upstairs. Lightbulbs and couches, coffee tables and deconstructed pianos, vivid splashes of light and projection. Poetry scribbled on the walls. Improvisational postmodern jazz dance by the Pillow Project. Different musical guest each month. Modern speakeasy magic and spontaneous art. Proudly a sober event serving several houseinfused waters, specialty iced coffees and seasonal drinks for donation at the Space Bar. $15 at the door. 214 N Lexington Ave. 412-225-9269.

community resource guide

Connecting you to the leaders in natural health care and green living in our Pittsburgh community. To find out how you can be included in the Community Resource Guide, email Publisher@NaturalAwakeningsSWPA.com to request our media kit.

APOTHECARY

MURRAY AVENUE APOTHECARY

Susan Merenstein, RPH, Holistic Clinical Pharmacist

4227 Murray Ave, Pittsburgh 412-421-4996 • MaaPgh.com

A Compounding Pharmacy Boutique, Pittsburgh's Pet Pharmacy, and home to LabNaturals CBD. We offer holistic health services—hormone balancing and consultation, pharmacist picked supplements, detox, nutritional counseling, absorbable acetylated and palmitated Glutathione products, and pharmacist- compounded CBD products for people and pets. We are a very specialized compounding only pharmacy and we compound anything that is not one-size-fits-all. Check us out online today. See ads, pages 7 and back cover.

CHIROPRACTIC

PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Dr Danielle Marra, DC Murrysville • Greensburg

724-387-1014 • PittsburghHealthPro.com

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

FUNCTIONAL HEALTH PHARMACY

SUSAN MERENSTEIN, BSPHARM, RPH, HOLISTIC CLINICAL PHARMACIST 4227A Murray Ave, Pittsburgh 412-421-4996 • LabNaturals.com

Founded by Holistic Clinical Pharmacist Susan Merenstein, LabNaturals offers an anti-aging line of skincare products that are safe, non-toxic and affordable. The company also carries a line of people- and pet-friendly CBD products and offers Vital Health consultation services on functional health and hormone balance. See ads, pages 25 and back cover.

FUNCTIONAL MEDICINE PANTHER FUNCTIONAL MEDICINE AND

CHIROPRACTIC

Dr. Danielle Mara, DC

Murrysville • Greensburg

724-387-1014 • PittsburghHealthPro.com

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

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 13.

HERBS

OLD THYME HERB SHOP, LLC

Lisa Cunningham

Old-Fashioned Family Herbalist 308 Liberty St, Perryopolis, PA 724-736-2400

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

HOMEOPATHY

MELANIE KRNETA

DIP HOM. ACH, Reiki Master

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

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

NATURAL BEAUTY PRODUCTS

NAPTURAL BEAUTY SUPPLY

724-307-8487

NapturalBeautySupply.com

Naptural Beauty Supply was created to end the stigma around natural hair by empowering men and women to love themselves naturally. We do this by instilling confidence in our community and increasing convenience by having the tools and services in one place, such as hair and body butters, beard care and apparel. We are beauty supply with naturals in mind! See ad, page 27.

NATUROPATHIC MEDICINE

DR. ARETI, LLC

Dr. Areti Fitsioris

421 Cochran Rd, Pittsburgh

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

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

SPIRITUAL

SACRED, CENTERED, YOU, LLC

412-258-0766 • SacredCenteredYou.com

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

URBAN FARMING

GROW PITTSBURGH

Raqueeb Bey, Garden Resource Coordinator

6587 Hamilton Ave, Ste 2W, Pittsburgh

412-362-4769 ext 215 • GrowPittsburgh.org

Raqueeb@GrowPittsburgh.org

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

VIBRATIONAL MEDICINE ROOTED IN SOUND

Wyatt Melius

2000 Smallman St, Pittsburgh

412-609-8999 • RootedInSound.com

Sound massage, Nada yoga, forest bathing, and acoustic-induced meditation. Check the calendar for sound baths on Sundays and Thursdays. See ad, page 13.

SACRED, CENTERED, YOU, LLC

412-258-0766

SacredCenteredYou.com

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

WELLNESS

360 CAFÉ LLC

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

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

SALT OF THE EARTH

Himalayan Salt Cave and Crystal Boutique 504 Valleybrook Rd,McMurray, PA 15317 724-260-0472 • SaltOfTheEarthPgh.com

Experience the known ancient healing benefits of halotherapy in the Himalayan salt cave, built from 16 tons of pure Himalayan salt. 45-minute sessions scheduled on the hour. Can be rented for private groups up to 10. Provides an inviting and relaxing environment for events and classes: yoga, meditation, sound healing, and reiki. The crystal boutique offers an array of authentic crystals, jewelry, candles, locally-made bath and body, and Himalayan salt products. The knowledgeable staff will help find the right crystal for you or your home décor. See ad, page 21.

VISIONS REIKI AND SOUL SPA

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

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

YOGA AND MEDITATION

THE HIMALAYAN INSTITUTE OF PITTSBURGH

300 Beverly Rd, Pittsburgh

412-344-7434 • HipYoga.org

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

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

Publisher@NaturalAwakeningsSWPA com.

OPPORTUNITIES

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

PRODUCTS

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

SERVICES

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