Natural Awakenings Greater Pittsburgh Edition December 2021 by naturalawakeningsswpa

E E HEALTHY LIVING R

HEALTHY PLANET

THE HEALING CIRCLE Coming Together in Community

HAPPIER HOLIDAYS

Without the Sugarcoating

How Great Kids’ Books Can Shape A Lifetime

Immunity Boosters

Rev Up Disease Resistance December 2021 | Pittsburgh, PA Edition | naturalawakeningsswpa.com December 2021

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December 2021

HEALTHY LIVING HEALTHY PLANET

letter from publisher

Exciting News and Happy Holidays

PITTSBURGH, PA EDITION Publisher Michelle Dalnoky Managing Editor Sven Hosford Lead Editor Martin Miron Calendar Editor Sara Peterson Production Assistant Joann Dalnoky Design & Production C. Michele Rose Sales & Marketing Michelle Dalnoky

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Pittsburgh, PA

I have a great big announcement! Natural Awakenings Greater Pittsburgh is super-excited to welcome Sven Hosford to our team. Sven is a Pittsburgh native and has many years of publishing experience in the natural health and wellness space. He started out in journalism when he was in the Navy and has published several magazines since, including Point of Light magazine, Journal of Lifestyle Medicine and most recently, Dispense magazine. Sven will be joining us as our managing editor and helping to grow Natural Awakenings here in SW PA. He particularly loves to do podcasts, and I’m excited to be adding that media to our outreach. You’ll be hearing more from Sven. We are grateful for his generosity of knowledge and his presence. I also want to wish everyone a wonderful holiday season and encourage you to celebrate as sustainably as you can. I remember growing up and visiting my grandparents in Masontown every Thanksgiving and Christmas—there was always an excess of everything. When we would show up, three huge hunks of meat would quickly appear on the table; ham, pork shoulder roast and turkey. For my grandfather, who started working in the coal mines when he was 11 years old, this was his expression of abundance and love. His parents emigrated from Hungary and had 12 children, and although my grandfather always had a garden, he saved his own seeds and washed out the bread bags for reuse; when it came to the holidays, he pulled out all the stops! My Italian grandmother did the same when it came to the homemade nut and poppy seed rolls, fruitcake and of course, Torrone candy. My German immigrant mother, who was born during the war, always had so many presents under the tree that we could barely navigate the room. It was her way of expressing love and sharing abundance. I do things a little differently. My Christmas tree is made from sticks… and I love it. I usually make a simple wreath of pine branches and pinecones, and our feast is abundant, but with as much from our garden or the farmers’ market as possible, with a small amount of humanely raised meat and home-baked goodies. There will definitely be mashed potatoes that we have grown and gravy made from homemade, nutrient-dense, bone broth that’s seasoned with onions, chives, celery, sage and parsley from the garden. Of course, there will be a poppy seed or nut roll, pumpkin pie made from our Pennsylvania Dutch neck pumpkins that we grew and beet-pickled eggs from the chickens will be on the table, too. Wishing you all a beautiful holiday season. Merry Christmas, Happy Hanukkah, Joyous Kwanzaa, and a beautiful Winter Solstice to all.

Michelle Dalnoky, RN, BA, Publisher

NaturalAwakeningsSWPA.com

Natural Awakenings is a family of 55-plus healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

Contents 8 THE FREE STORE

Something for Everyone that Needs It

10 GREENING THE HOLIDAYS

How to Celebrate Sustainably

12 THE SWEET DANGER OF SUGAR

Ways to Enjoy Healthier Holiday Fare

14 AMP UP IMMUNITY

Proven Boosters for Good Health

16 CIRCLES OF HEALING

The Power of Gathering in Community

19 THERE'S ALWAYS ROOM AT SISTERS PLACE

20 THOMAS MOORE on the Art of Soulful Listening

22 HOLIDAY ZEN

Stress-Free Fitness and Self-Care

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 724-271-8877 or email Publisher@NaturalAwakeningsSWPA.com. Deadline for ads: the 10th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NaturalAwakeningsSWPA.com. Deadline: 10th of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NaturalAwakenings SWPA.com or visit NaturalAwakeningsSWPA.com. Deadline for calendar: the 10th of the month. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

23 SEASON OF LIGHT Celebrating the Soul of Winter

24 THE BEST BOOKS FOR KIDS

Gift Choices that Can Open Up Worlds

DEPARTMENTS 6 news briefs 7 health briefs 8 community spotlight 10 green living 12 conscious eating 14 healing ways

24 22 23 24 26 30 31

fit body inspiration healthy kids calendar resource guide classifieds

December 2021

news briefs

Try a Post-Holiday Cleanse/Detox

teve Manns, the Wellness Warrior coach, will host a five-day online Post-Holiday Detox/ Cleanse from January 16 through 20, 2022. This is not a juice cleanse. Participants will be eating whole foods and Manns will supply a shopping list, delicious recipes, a pre-detox training call and support throughout to make it easy and fun. He says, “Give yourself a nourishing, detoxifying reset after the holidays. Start the adventure to a healthier and happier life.” Cost is $99, including recipes, shopping list, handbook and much more via email. Register at WellnessWarrior.coach/postholidays-detox. See Resource Guide listing, page 30.

Putting Chakras in Perspective

rooke Smokelin, founder and director of Chakra Activation Yoga, is beginning the 2022 Chakra Activation Workshop Series in January 2022 online and in-person. She says, “Are you ‘chakra curious’? Are you ready for a transformational journey of self-discovery? Are you interested in learning the yoga techniques to experience, energize and balance your chakras as needed?” Each month from January through July 2022, participants will take a deep dive into activating and exploring a different chakra. The course is available online via Zoom and in person at an the Sneha Yoga & Wellness Collective, in Lawrenceville. Smokelin is a seasoned local yoga teacher in her 19th year of leading this “sacred journey up the spine” chakra-a-month experience. This Series is ideal for the person that seeks to experience and explore beyond their physical capacities and connect the dots to their emotional and energetic aspects, as well. Smokelin says, “It’s always an amazing group and a transformative, positively powerful experience for all!” Location: 5432 Butler St., Pittsburgh. To register, visit ChakraYogaHealing.com/events. See ad, page 9.

News to share?

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

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health briefs

Eat an Avocado Daily to Redistribute Belly Fat ready made/Pexels.com

The deep visceral fat that surrounds internal organs is a major indicator of metabolic syndrome and diabetes, but it can be decreased in women by eating an avocado each day, report researchers at the University of Illinois Urbana-Champaign. For 12 weeks, 105 overweight or obese men and women were fed a meal that for only half of the participants included an avocado. The women that ate avocados experienced a reduction in visceral abdominal fat, as well as a reduced ratio of visceral fat to subcutaneous fat closer to the skin, indicating a redistribution of fat away from the organs. Fat distribution in males did not change.

Benefits of a PostHoliday Detox

Healthy older adults that ate about a half cup of walnuts every day for two years gained a modest reduction in low-density lipoprotein (LDL), the “bad cholesterol”, reports a study of 636 people from San Diego’s Loma Linda University. Other risk factors for heart health—small LDL particles and intermediate-density lipoprotein—also decreased, signaling a lower chance of cardiovascular events. “Many people are worried about unwanted weight gain when they include nuts in their diet,” says study co-author Emilio Ros, M.D., Ph.D. “Our study found that the healthy fats in walnuts did not cause participants to gain weight.”

Drink More Water to Help Prevent Heart Disease snapwire/Pexels.com

Staying well hydrated throughout life could reduce the risk of heart failure, according to a study presented at the European Society of Cardiology 2021 Congress. Researchers from the U.S. National Institutes of Health reported that people that drink sufficient water every day have a reduced risk of the thickening of the heart’s left ventricle. Their conclusion was based on the analysis of 26 years’ worth of serum sodium levels in 15,792 middle-age Americans. Higher serum sodium concentration in midlife was associated with heart failure and left ventricular hypertrophy 25 years later. Few people meet daily hydration recommendations (54 to 71 ounces for women and 67 to 101 ounces for men). According to the researchers, when people drink less fluid, the concentration of sodium in the blood increases, and the body attempts to conserve water by activating processes known to contribute to the development of heart failure. “The findings indicate that we need to pay attention to the amount of fluid we consume every day and take action if we find that we drink too little,” says study author Natalia Dmitrieva.

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Eat Walnuts to Reduce Bad Cholesterol and Heart Disease

Many people know that detoxification is a good way to clean out and reset our system. Although our body detoxes itself every day as the liver, colon, lungs, kidneys and skin excrete ingested and environmental toxins, we live in an increasingly toxic world and are exposed to more toxins daily than ever before. The holidays are a time to enjoy nostalgic indulgences of traditional foods and get shiny, new things. We may be exposed to unfamiliar places or items that exhibit toxic off-gassing, like a new mattress or rug that grandma bought specially for the family’s stay. So after the holidays is a great time for a detox because our body, brain and spirit are probably ready for a reset. Even though our body is designed to detox, it truly does need extra help. When we do a structured detox, it has a chance to cleanse and allow the organs to do their job at maximum efficiency. Benefits of a detox include clearer skin, better sleep, more regular bowel movements, more energy, improved immune function, anti-aging, feeling lighter, clearer thinking and weight loss. Start a detox after the holidays and develop new, healthy and supportive habits. Detoxing the right way will make a big difference in increasing vitality, longevity, and sense of well-being.

Health and wellness coach Steve Manns, PHC, may be reached at WellnessWarrior.coach/postholidays-detox. See listing, page 30. December 2021

community spotlight

The Free Store Something for Everyone that Needs It by Martin Miron

isele Fetterman, wife of Pennsylvania Lieutenant Governor John Fetterman, is the founder of The Free Store, in Braddock. The store has three rules: Be kind; Pay it forward; and Take only what you need. She explains, “It’s a place of dignity and of love and warmth for families who have a need. They can Gisele Fetterman come and have that need fulfilled. We work with people who bring donations, as well as retailers that have surplus goods. Instead of those items ending up in a landfill, they actually fill the need of families.” Run entirely by volunteers for nine years, the store is open three days a week. No money is exchanged. The store operates out of decommissioned shipping containers that would have ended up in a landfill, serving about 100 families an hour at 13 locations across the country with partner organizations. Fetterman also co-founded 412 Food Rescue, which has rescued more than 21 million pounds of food. She notes, “We 8

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wanted to inspire and show folks that there is a better alternative than just putting more things into the waste stream cycle; to have a different perspective around excess. Why and how can we be creative to actually meet some solutions with what we already have in our hands?” Many people think that the organization must be run by a religious or other sponsor, but The Free Store is not affiliated with any church. “People can just do good things if they’re the right things to do,” says Fetterman. As a native of Brazil, she witnessed how things were so easily discarded in the U.S., as well as the pronounced economic disparity in a land of plenty. “Growing up, I came to this country as a young immigrant. I was around families who were receiving all types of different support and experiences and a lot of good things, shares Fetterman. “With a lot of these organizations, you have to prove that you are hungry, you have to prove that you’re in need, and that often means bringing your taxes in and other documents. And I think that’s a very dehumanizing experience for a family that’s already in pain, having to kind of double experience it. So I wanted to create something that was really different and really dignified, and we believe people. People come in and if you’re in need and we have what you want, then you take it. No questions asked.” As a child, Fetterman remembers helping her mother furnish their entire home by collecting what was tossed out on garbage day. “I remember as a child being shocked that all this furniture, all these things were going straight to landfill were going to be destroyed when families just like mine could have benefited from it. It created this sense of responsibility—that I needed to find homes for things. We saw dumpster diving firsthand. I saw what grocery stores were throwing out, and again, that was a shock to me,” she explains. “I wanted to create a kinder space, a kindness movement, one of acceptance. We’re not that different, we’re not

We work with people who bring donations, as well as retailers that have surplus goods. Instead of those items ending up in a landfill, they actually fill the need of families. ~Gisele Fetterman that far apart, and I wanted to bring the world together. I wanted to challenge the idea of value, and who decides who has it and who doesn’t.” Other types of community outreach and partnerships include Narcan clinics and sexually transmitted disease screening. “We’ve become a safe hub for so much more to happen. We’re kind of a go-to place for things that might be difficult to get off the ground. If they think people won’t show up, they know that if they work with us, people come.” says Fetterman. “We’ve done gun buyback programs with the city of Pittsburgh.” About volunteering, Fettermen says, “It’s a fun job. We appreciate people that reach out, but... I tell people that want to be engaged that you can ask your supermarket what they are doing with their excess things. At the places you frequent and shop, you can become an advocate to end waste by asking these questions. When I opened The Free Store, I made friends with the manager of all these different children’s stores and they asked, ‘What do you do with returns? What do you do with slight damages? What do you do with last season’s things?’ I learned that they were all going to the landfill, and since then, they all come to us and we can give them all back out families.” Fetterman’s plans continuing to assist people create a store in their own community. “I help them with that model, with initial partnerships, and then I watch them grow. My dream would be that every community would have a Free Store. We should all be concerned for our environment, for keeping clothing in circulation for reusing and recycling. I think something like that brings the community together, where there is exchange happening, where you’re meeting people from different worlds. I think that’s something that will always be of benefit.” Donations and volunteers are always welcome. The Free Store is located at 420 Braddock Ave., in Braddock. For more information, call 201-532-1722 or visit FreeStore15104.org.

coming in the january

Health & Wellness Issue

December 2021

green living

Greening the Holidays How to Celebrate Sustainably

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by Sandra Yeyati

ith every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively impacts the planet and inspires friends and family to join the environmental cause. Whether that means modifications to the holiday dinner, eco-friendly decorating tactics or responsible gifting, every environmental choice can be a teaching moment or conversation starter. Together, we can make a difference.

Eco-Friendly Holiday Dinner Growing fruits and vegetables is generally kinder to the Earth than the industrialized production of meat, which pollutes the environment and mistreats animals. Hosting a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and introduce guests to new culinary traditions. If meat is a must, opt for sustainably wild-caught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant methane emissions. To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the microwave. For both health and environmental reasons, gently encourage smaller meat portions and fill the plate with scrumptious side dishes. After the party, leftovers can be sent home with 10

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guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

Responsible Gift Wrapping Eliminating wrapping paper, bows, ribbons and greeting cards from the holiday equation is a great zero-waste lifestyle choice. Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag. Another alternative is to use wrapping materials and greeting cards that are biodegradable, from recycled origins or certified by the Forestry Stewardship Council (fsc. org) to ensure they did not contribute to deforestation. Avoid papers with glitter, foil and other decorations that may contain nonbiodegradable, petroleum-based

elements. Glitter is usually made from plastic, contributing to the microplastics problem. When recycling, remove tape, bows and ribbons.

Earth-Friendly Holiday Decorations The most eco-friendly Christmas decoration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden afterwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require. With the help of online instructional videos, families can come together to craft decorations out of biodegradable, recycled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax. The home will smell festive, fresh and healthful.

Thoughtful, LifeAffirming Gifts Environmentally responsible holiday shopping takes many forms. Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need. Others set out to buy gifts they know the recipient wants or needs to avoid waste. They shop at local, small businesses and choose durable, repurposed, easily repairable and upcycled items. Thoughtful gifts that affirm a commitment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and chargers in support of renewable energy; consumable items and foods that won’t clutter the home or landfill; services and experiences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient. Consider gifts that encourage loved ones to grow their own fruits, vegetables and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees,

butterflies and other pollinators—greenthumb gifts like herb planters, wildflower seed packets, garden tools, utility gloves and vegetable-growing instruction books.

Reusable Gifts that Ditch the Plastic

These reusable gifts make it easy and fun for recipients to be kind to the planet year-round by reducing our devastating dependence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife. n Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass n Water bottles and insulated containers made of stainless steel or glass n Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas n Stainless steel plates and bamboo utensils for sustainable picnicking n Zero-waste shampoo, conditioner and body wash bars Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

December 2021

green living conscious eating

The Sweet Danger of Sugar ways to enjoy healthier holiday fare by Christy Ratliff

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hocolate Santas, decorated cookies and other sweet confections are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run. A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related conditions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.” This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmitters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which provides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, copper and B vitamins.” In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.” Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

Hidden sugars are often found where we least expect them. –Ricardo Díaz In a society long obsessed with counting calories, we may assume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of added sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of flavor from fat. “Sugar tastes good and balances out other flavors, so many foods that we wouldn’t consider sweet have added sugars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.” “Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the

New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare between products on the supermarket shelves to find the healthiest pick for you and your loved ones.” “Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.” As we implement these small but significant low-sugar strategies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate. Christy Ratliﬀ is a professional health and wellness writer based in Central Florida.

Tips to Eat Less Sugar

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Shelley Maniscalco, MPH, RD: Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated. Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats. Colleen Tewksbury, Ph.D., RD: Choose plain yogurt, as it contains no added sugar. Top it with fresh fruit, cinnamon or nuts. Choose yogurt that contains live and active cultures, as these promote gut health and boost immunity.

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Nearly a quarter of added sugars consumed come from sugar-sweetened beverages such as sodas and fruit drinks, even more than from desserts and sweets. A simple way of reducing added sugar is reducing intake of sugar-sweetened beverages. Three approaches are: setting a frequency goal (limit to x times per week); setting a portion goal (limit to x ounces per day); or setting a substitution goal (replace sugarsweetened beverages with sugar-free options). Jennifer Martin-Biggers, Ph.D., RDN: To reduce sugar intake, as with any other new habit or behavior change, it’s important to set manageable goals and set new ones as you go. Another way to support dietary changes is through supplementation. The mineral chromium, in particular in the form of chromium picolinate, has been shown in clinical studies to reduce food cravings. ronstik/AdobeStock.com

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Chef and dietitian nutritionist Ricardo Díaz: Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sugar to provide much of their sweetness. Choose whole grains over enriched grains. Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads. To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”. Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

Film Suggestion: Watch That Sugar Film, a 2014 Australian documentary/drama directed by Damon Gameau at WatchDocumentaries.com/ that-sugar-film. According to New York Times film critic Daniel M. Gold, “The food-doc shelf is crowded with good-for-you movies, including Fed Up, Fast Food Nation, Food Inc. and, yes, Super Size Me. That Sugar Film is a worthy addition, entertaining while informing.” December 2021

healing ways

Amp Up Immunity Proven Boosters for Good Health

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by Ronica O’Hara

s we head into the holidays, a gift that many of us wish for is a strong immune system to protect us not only from serious illness, but also from wintry coughs and sniﬄes. Robust immunity rests on three pillars, research shows: getting at least seven hours of sleep a night to allow immune functions to reboot; daily exercise to stimulate the production of white blood cells that fight off harmful bacteria and viruses; and plant-based foods to supply the antioxidants and phytochemicals needed to reduce inflammation and keep cells humming happily. In addition, we can enhance immunity by adding specific adaptogens and mushroom powders into our daily routine. These study-proven substances perform specific functions in the immune system that boost our resistance to illness. As powders, they can be easily added into drinks or foods, and they can also be taken as tinctures or pills.

Modulating Immunity with Adaptogens Used for millennia in China and India, adaptogens are plants that keep the body in balance by helping it adapt to stress. They 14

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interact with the hypothalamic-pituitary-adrenal axis, a complex system of glands, hormones and receptors that helps manage homeostasis, stress responses and energy metabolism. “Adaptogens are a great way to boost immunity, especially if you are constantly sick and run down due to feeling stressed,” says Heather Hanks, a Plymouth, Michigan, nutritionist with USA Rx. Adaptogens typically take two or three weeks to become effective; follow package directions for proper dosage. Astragalus (Astragalus membranaceus), an herb called locoweed in the U.S., boosts immune function by increasing natural killer cell activity and enhancing the function of macrophages, the “immune sentinels” that reside in tissues. A recent review suggests that long-term use of astragalus might help prevent colds, and taking it for up to six weeks may relieve seasonal allergy symptoms such as runny nose, itching and sneezing. It has also been shown to improve recovery after illness, disease or prolonged stress and to help post-chemotherapy patients regain health. Polish researchers found that rowing team athletes given 500

milligrams of astragalus root extract each day for six weeks had immune systems that recovered faster after strenuous exercise. Panax Ginseng, a perennial plant from East Asia, keeps the immune system in balance by regulating its components, including macrophages, dendritic cells and both T and B cells. It improves resistance to illness and microbial attacks, helps counter stress, controls inflammation, improves cognitive functions and has been found effective in the treatment of cancer, neurodegenerative disorders, insulin resistance and hypertension. Tulsi (Ocimum tenuiflorum), also known as holy basil, “enhances the immune response, protects the body against bacterial and viral infection and promotes clear and comfortable breathing,” says Ameya Duprey, a certified Ayurvedic practitioner in Nevada City, California. Studies show that it also helps prevent liver, kidney and brain injury by protecting against the genetic, immune and cellular damage caused by pesticides, pharmaceuticals and industrial chemicals.

The Marvel of Medicinal Mushrooms Used medicinally since at least 3,000 BCE, certain mushrooms have been found to have antimicrobial, anti-inflammatory, cardiovascular-protective, anti-diabetic, liver-protective and anticancer properties. They are usually not cooked, but rather taken as a powder that can be added to foods like smoothies, cereals and stir-fries.

Reishi mushrooms increase the activity of killer cells and lower inflammation in white cells, warding off infections. “They are used by cancer patients, as they support a healthy immune system, have antioxidant properties and may prevent or treat infections,” says Linda Strause, Ph.D., an adjunct professor of human nutrition at University of California San Diego, whose husband with brain cancer was encouraged to take the mushrooms as a supplement. Cordyceps (Cordyceps sinensi) is harvested from the larvae of caterpillars in the high Himalayas. In a randomized, eight-week Korean study of 79 adults, supplementing with 1.7 grams of cordyceps extract daily led to a significant 38 percent increase in the activity of natural killer cells that protect against infection. It has been used traditionally to treat fatigue, sexual dysfunction, asthma, kidney problems, high blood pressure and weak hearts. Turkey tail (Trametes versicolor) contains a compound called polysaccharide-K that stimulates the immune system. It also acts as a prebiotic, which promotes the health of the gut microbiome, a key player in immunity. A Harvard Medical School study of 22 healthy people found that taking 3,600 milligrams of polysaccharopeptide extracted from turkey tail mushrooms each day led to beneficial changes in gut bacteria and suppressed the growth of problematic E. coli and shigella bacteria. Health writer Ronica O’Hara can be contacted at OHaraRonica@ gmail.com.

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December 2021

The Power of Gathering in Community by Linda Sechrist

ad the intellectual achievements of human culture evolved during a revolution based on living systems in the natural world rather than one of rapid industrial growth and resource consumption, we might be experiencing interconnectedness instead of divisiveness during this time of social and ecological crisis. A nature-focused revolution embracing humans as an integral part of the Earth’s natural systems would have instilled a deeper understanding of the wonders of the human body as a living system imbued with inner intelligence, as well as the intelligence of the non-human living world. This perspective, held by Native Americans, would have helped to create sustainable human communities that flourish by connecting, collaborating, cooperating and communicating. With such approaches as wisdom circles, story circles, power of eight intention circles, support groups, prayer circles and dialogue circles exploring conflict solutions, Western minds are just beginning to comprehend how small-community experiences of fellowship and communion can assuage feelings of separation and isolation, and create inner experiences of wholeness and belonging.

Mentoring Each Other Although not always sharing a common geographical location, small communities formed around common interests and shared 16

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values enable emotional healing. The ManKind Project (MKP), which describes itself as a “men’s community for the 21st century,” has more than 1,000 peer-facilitated groups in 22 countries in which men mentor each other through their life passages. “In our MKP communities, there’s a sense of shared commitment and the shared values of accountability, authenticity, compassion, generosity, integrity, respect, leadership and multicultural awareness, along with a shared vision pointing us in the direction we want to go together,” says Boysen Hodgson, MKP-USA communications director. “While MKP’s mission statement informs our work, in New Warrior Adventure training, each man creates a personal mission statement. Mine is, ‘I transform culture by designing change, building bridges and co-creating space for connection.’” According to Hodgson, when a man shares how he hears his inner voice for the first time along with his story in another man’s story, he becomes aware of his interior capacities and cultivates internal and external listening skills. By sharing personal stories, men experience epiphanies that can result in connections and bonding. Douglas Bonar, a 35-year veteran of mental health counseling and owner of A Center for Wellness, in Pinellas Park, Florida, has been facilitating men’s groups for 22 years. Men and occasionally women that have been court-ordered to undergo counseling with

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Circles of Healing

Bonar for 29 weeks after their incarceration learn the value of growing together in community. “I initiate the uninitiated who’ve never heard about the powerful impacts of respectful, attentive listening without judgement, giving/receiving feedback and support, and learning about successes and failures in the company of community,” says Bonar. “Actively engaging the minds, hearts and energy of people participating in community makes experiencing emotional healing possible. Feeling truly heard and deeply listened to and comprehending life from a multisensory human perception and a sense of oneness can lead to understanding that we are never alone, the universe is alive—conscious, intelligent and compassionate.” More about progress than perfection, Bonar’s unique Roots and Wings Way of Wholeness approach to healing in community tills the soil of an inner world and plants seeds via the introduction of guidelines for creating authentic power, spiritual growth, levels of consciousness, coherence, the realization of one’s true self as more than an enculturated personality, the Noetic experience of oneness, humans as energetic beings, emotions as energy in motion and a coherent energetic field that the HeartMath Institute notes creates synchronization, or entrainment, between the heart and mind, as well as a sense of unity.

Sharing Sacred Space Jean Shinoda Bolen, a Jungian psychiatrist, activist and author of Moving Toward the Millionth Circle: Energizing the Global Women’s Movement, encourages everyone to follow a path with soul and take on a personal assignment that contributes to change, while relying on the support of circle communities of like-minded individuals. “Fundamental principles applicable to any group include creating sacred space, listening with compassion and for wisdom, speaking from the heart and personal experience, inviting silence and reflection when needed, taking responsibility for your experience and your impact on the circle, keeping the confidence of the circle and making decisions when needed by consensus,” says Bolen, whose active events include a prayer circle and another with women she has been together with since the 1980s. “The more frequently a circle meets to fully witness one another’s life stories, including all the changes and crises, a growing trust and heart connection occurs and a coherent energy field is created,” says Bolen. At the beginning of her circle gatherings, upon hearing the tone of a Tibetan bowl, she says, everyone immediately drops into coherence; a state of connectedness in which the whole is greater than the sum of the individual parts.

Cultivating Deep Listening As the host of New Dimensions, a nationally syndicated radio program that addresses cultural shifts, Justine Willis Toms has deeply explored interconnectedness with some of the greatest minds on the planet, including the Dalai Lama and physicist David Bohm. Referring to her circle communities as “friends of the heart,” she enthuses, “When I am deeply listening to another or speaking authentically aloud in a circle of trust, I get to hear myself in a way that I don’t if I’m only listening to what is in my head.”

Recalling a tumultuous time in her life, Toms relates a profound healing experience that occurred in a circle community in which she and her husband had been participating since the 1980s. “This particular circle usually gathers for an entire weekend. On one, I arrived in deep distress—so much so that on Friday I began pouring out my fears, anxiety, blame and judgements. I raged through the night and didn’t stop until after breakfast on Saturday, when I felt complete, totally heard, emotionally healed and revived.” From a sense of peace and clarity, Toms knew that healing occurred because of the circle’s capacity for deep listening. “We know and trust the true genius that each of us is, and we know how to not be afraid for each other when life is in a rollercoaster cycle and we’re at the bottom, but don’t want to pull the brake because we’ll never have the momentum to go back up. This is the power of a circle of friends of the heart who love you,” says Toms, who shares a favorite African saying, “‘A friend is someone who knows your song and sings it to you when you have forgotten it. Those who love you are not fooled by the mistakes you’ve made or the dark images you hold about yourself. They remember your beauty when you feel ugly, your wholeness when you are broken, your innocence when you’re feeling guilty and your purpose when you are confused.’”

Connecting through Common Emotions Physician Jennifer Phelps, owner of Phelps MD Integrative Medicine, in Redding, Connecticut, is a trained facilitator of small groups who has worked in communities traumatized by natural disasters and human-caused catastrophes in her role as a faculty member of the Center for Mind-Body Medicine, in Washington, D.C. “Where individuals listen to the grief and loss of others, emotional healing can be quite profound. Sharing stories in community, we learn we’re not alone and isolated, but rather related and connected in our human emotions,” says Phelps, adding that in groups of fewer than six people cohesiveness dissipates, leaving only conversation and cross-talk. The process of human and community development unfolds from within each person, relationship and community. According to Cate Montana, of Kula, Hawaii, author of The E-Word: Ego, Enlightenment & Other Essentials, awakening to the illusion of separation, which can happen in community, sparks healing. “The persona of an individual as only a body and mind is the big sleep,” advises Montana, whose life work has been about waking people up to the truth of their essential spiritual nature and giving them tools for a more fulfilling life. Having experiences of fellowship and communion with likeminded people can make it possible to observe and understand how ego and mind function, and to become aware of crippling social programming which fragments, separates and divides us. Experiencing a sense of wholeness in such an environment allows for healing naturally on many levels. Linda Sechrist is Natural Awakenings’ senior staﬀ writer. Connect at LindaSechrist.com. December 2021

Ideas for Starting and Maintaining a Circle by Justine Willis Toms

hen I tell someone that I’ve been meeting in a circle with the same people for more than three decades, they invariably ask, “How can I have that in my life?” They are eager to hear my stories, but feel overwhelmed about how to start a circle of their own. While those first steps feel like the biggest steps, they are really baby steps.

Best Practices for Circles These agreements have helped circles to function more successfully for all participants.

Three-step advice: 1. Make the commitment and write it down 2. Put out the call 3. Be consistent

n Consider it a sacred space

Step One: Set forth a clear intention.

n Encourage and welcome diverse

n One person speaks at a time n Speak and listen from the heart

Years ago, I learned from Rev. Mary Manin Morrissey that everything is born twice: first in the imagination and then into the world. In the beginning, you will not know all the details, but you need to be clear in the overall intention of starting a circle and meeting regularly. Instead of saying, “Having a circle in my life is a good idea,” say, “It’s as good as done; I’m going to make it so no matter what.” Then write it down. This anchors it into the world of manifestation. Step Two: Put out the call. After making the inner commitment, you need to tune into other people that want to travel with you. It doesn’t take a lot of people to begin; one or two others will be fine. Talk to a friend about this idea. You may feel awkward at first, but be assured there is a field of energy holding you—humans we have been circling since the dawn of history. If people turn you down, do not be discouraged. Trust that the perfect people will begin to show up. It is my experience that if even two people meet using circle principles on a regular basis it acts as an attractor for others. Step Three: Meet on a consistent basis. Put your circle time in your calendar as an important event. Keep this commitment just as you would a medical or dental appointment. Show up and keep the appointment even if you are the only one. There will be times when you feel too tired to go. Go anyway. Afterwards, you’ll be truly delighted you went. Being sporadic in your meeting time will create a “leaky container”. Meeting consistently builds a powerful and vitalizing bond.

points of view

n Listen with discernment instead

of judgment

n When in doubt or need, pause and

silently ask for guidance

n Share leadership and resources n Decide together how decisions

will be made

n Work toward consensus

when possible

n Offer experience instead of advice n Decide together what is to be held

in confidence

n Speak from your own experiences

and beliefs rather than speaking for others

n Open and close the circle by hear-

ing each voice (Check-ins and check-outs)

FOR MORE INFORMATION, VISIT: New Dimensions Radio NewDimensions.org

Cate Montana CateMontana.com

Mankind Project MankindProject.org

Institute of Noetic Science (IONS) Noetic.org

Jean Shinoda Bolen JeanBolen.com

Douglas Bonar A Center for Wellness ACenterForWellness.net

Circle Principles MillionthCircle.org/circle-resources/ circle-principles 18

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The Center for Mind Body Wellness cmbm.org HeartMath HeartMath.com Jennifer Phelps, M.D. cmbm.org/faculty-member/ jennifer-phelps-md

nonprofit spotlight

Staff of Sisters Place

There is Always Room at Sisters Place by Martin Miron

onprofit Sisters Place, Inc., founded by the Pittsburgh Catholic Sisters Leadership Council of Western Pennsylvania in 1993, is an extension of their service to the poor and homeless, called by the Holy Gospel’s imperative of loving our neighbors and service to the community. It recognizes the need for stable housing and support for families making positive change. They have served close to 1,300 individuals and children, include whole families, single fathers and custodial grandparents of grandchildren. Now located in the Hilltop area of Pittsburgh, the sisters are able to provide greater access to grocery and retail stores, transportation, educational opportunities, employment, medical care, professional advancement services and other community resources. To avoid duplication of services, they use referrals with other vital community organizations as needed. Using the holistic approach they call the “Four Pillars of Service”, programming is designed to eliminate barriers to success for both residential and non-residential clients. The pillars include empowerment—supporting clients with meeting basic needs; housing—supportive housing to provide stabilization, safety and support; wellness—mental and physical health, as well as substance use support and referrals; and advancement—resources for GED prep, college, trade school, apprenticeships, workforce development and more. CEO Melissa Ferraro says, “We believe that in order to effectively disrupt the cycles of poverty and homelessness, self-care, financial literacy and parenting skills need to be enhanced, past traumas need to be recognized, mental health and addiction need to be managed and home life needs to be stabilized.” Their annual March wine-tasting fundraiser, Crushed Grapes, recruits volunteers for the planning committee and welcomes friends—old and new. Popular donation platforms include United Way campaigns, corporate matching gifts, event sponsorships, goods in kind and individual contributions. In addition to periodic collaborative community events with resources, fun, raﬄes and food, 2022 will see the debut of new

holistic services in a welcoming space with professional staff to access resources and referral services. Educational and volunteer opportunities include the Sip & Shop Advisory Committee, volunteer planning committees for events and assisting with preparation of bulk mailings. Sip & Shop is a social enterprise coffee and retail store that will serve as a workforce development and training program for Sisters Place clients and community members. “Our Supportive Housing Program serves 27 families,” says Ferraro. “This housing is partially subsidized by the U.S. Department of Housing and Urban Development.” Referrals come from a coordinated intake process facilitated by Allegheny Link (1-866730-2368). Families are referred that are street or chronically homeless and the head of household has a disability. Sisters Place direct services are supplemented with a supportive services model called the Incentive-Based program. This model of service is rooted in empowerment, and encourages parent/guardian participation in programming and community activities, and helps them develop a sense of their own “earning power”. Activities are valued in Sisters Place Bucks (SPB), based on the importance and difficulty of completing those activities. These items are leveraged to promote program participation and individual goal attainment. For example, when a parent/ guardian completes a core curriculum of six classes (Budgeting, Wellness/Self-Care, Parenting/Education, Resources/Referrals, Housekeeping and How to Fix-It) they will have the opportunity to “purchase” a vacuum cleaner, microwave and microwave stand, and other household goods. After the core curriculum classes are completed, other opportunities for participants to continue earning SPBs are made available. Participants are then able to redeem their SPBs at “The Loft,” a noncash shopping area where families can buy household and personal care items with their SPBs. Other team members include Patricia Wood, chief program officer and chief operating officer; Mary Ann Howard, interim chief finance officer; Lynette Vibiral, chief; development officer; Anne Dieter, administrative services manager; Leanne Neal, empowerment coach and housing services director; Chelsey Parsons, housing specialist; Tammie Krepp, wellness counselor; and Sue Irons, facilities and maintenance manager. Sisters Place is located at 111 Brownsville Rd, Mount Oliver. For more information, call 412-233-3903 or visit SistersPlace.org. December 2021

wise words

Thomas Moore on the

Art of Soulful Listening by Marlaina Donato

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wonder so that we might bridge the chasm between cultural, political and personal differences.

What inspired you to write Soul Therapy? We need more therapeutic conversations in all areas of life, and my book is for the ordinary person, as well as the professional therapist. We could talk to each other with the intention of befriending and offering useful care. Medicine is in need of an injection of this therapeutic talking and listening to add soul and spirit to an otherwise materialistic approach to the human being.

recharge

photo by Simone Anne

homas Moore, New York Times bestselling author, Jungian-based psychotherapist, musician and former monk, has been an advocate for conscious living since authoring his first book, Care of the Soul: A Guide for Cultivating Depth and Sacredness in Everyday Life. Twenty-three books later, Moore breaks ground with his latest release, Soul Therapy: The Art and Craft of Caring Conversations, in which he invites therapists, psychiatrists, spiritual directors, ministers and caregivers to cultivate deeper connection based on soulful listening. His timeless wisdom inspires all of us to live from a state of spirituality and conscious

What is soul therapy in modern times? The ancient Greeks wrote extensively about the soul. Their word was psyche, so it takes very little effort to see how psychotherapy

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is about caring for the soul. The ancients felt that the soul’s natural home is in the “underworld”, and soul therapy sees it the same way. We are not interested in causing behavior changes or finding explanations for current problems. These don’t go deep enough. They do not touch the underworld, or deep narratives and memories of a person. For example, if a person complains that he eats too much, then we might go deep and see if the underlying issue is a failure to nourish his life and person. We look for metaphors and layers of meaning. We don’t want change for the sake of change. We don’t necessarily expect a person to feel better or be better adjusted to life. We stay close to the symptom, like eating too much, and hope to see it fulfilled at a deeper level, truly nourishing your life.

How can we truly listen to others and cultivate authentic presence? Today we often debate rather than converse. We want to win arguments rather than gain deep insight. You listen well only when you find peace in yourself and give up the need to be always right.

What gives you hope for humanity? In spite of all our problems today, I am an optimist. Humanity is very slowly evolving into a more humane community

of Earth beings. We have a long way to go. I see our young people today, many of them impatient to create a different kind of global culture, one that has the courage and vision to deal with our ecological crisis and create a peaceful political planet. They are not plagued with cynicism or despair. We can’t give up our idealism and surrender to pessimism. The world has always had deep troubles. The challenge should bring out all our creativity and passion for life. Marlaina Donato is an author and recording artist. Connect at WildFlowerLady.com.

What soul work is required of the helper to be able to address the needs of others? The helper in soul therapy has to learn to observe carefully, and at a deep level, the narrative or story being lived out, often unconsciously, in a client. The arts, mythology, alchemy, dreams—these can all give hints about the deeper story being lived. The soul therapist does not give much advice, if any, and doesn’t try to figure a person out. He or she stays close to the symptoms to see what the pain and confusion are all about. A person gets to know better the desires and fears that motivate him, without judgment or agenda. You try to see where the soul might have been wounded or not cared for.

Why do you think there is a perceived increase in anxiety and depressive disorders? Our underlying philosophy or way of seeing everything is based on quantified studies, brain and laboratory research and the need to explain and define everything. There is no room for mystery and its language, which is poetic and metaphorical. The soul suffers. December 2021

fit body

HOLIDAY ZEN

Stress-Free Fitness and Self-Care by Maya Whitman

espite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests maintaining a regular exercise program and investing in me-time activities like meditation and deep breathing. Movement and simple self-care, even for a few minutes, can lower cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or get-

ting into the pool or onto the yoga mat can help us enjoy the season with less angst.

Cancelling Guilt, Staying Healthy

foto helin/AdobeStock.com

With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California. Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress approach, especially when it comes to working out. “When cortisol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicago-based wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.” Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When we fuel our bodies with a variety of whole foods, we are also supporting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

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Prioritizing Self Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can

Inhaling Peace Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath. “When we slow the breath rate, we encourage a relaxation response. We can manage the release of cortisol by inhaling through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.” For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.” Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

inspiration

Season of Light Celebrating the Soul of Winter by Marlaina Donato

nevitably, the wheel of the year turns with the nuances of the seasons hardly noticed in the blur of our busy days. “Next year,” we say, when we realize that we’ve run out of time to try that holiday recipe, connect with friends or revel in a winter sunset. Collecting small joys takes us out of survival mode and into wide-awake living. Pausing to sip from winter’s steaming cup of comfort can be the perfect way to begin a new chapter that prompts us to come back to the center. In the ancient world, fire festivals marked holy days celebrating the sun’s promise of return and supplied felicity in a time of hardship. Today, something inside our ancestral memories makes us crave celebration as we wrap the year’s end in shiny ribbon, ethereal lights and scented candles. Singing, chanting or caroling this time of year—“old-fashioned” pastimes—were ancient elements of winter’s revels that invited benevolent energy and chased away bad luck. While most of us no longer grace our neighbors with song, raising our voices to any capacity can be an offering, an invitation to hope and beauty. Singing multicultural songs with the kids, writing a spontaneous prayer or sharing seasonal or funny stories naturally boosts the immune system and helps to fight off the winter blues. Winter has its own jewel-toned beauty that rivals summer’s most dazzling hour if we pay attention: ruby fruits baked with brown sugar, rosy desert mornings and snowy sapphire twilights. Pointing out December constellations over a beach or lacing up our boots for a brisk walk helps us to unplug from the world’s problems. Sprinkling heart-healthy spices in our morning coffee opens a gloomy day on a lovely note. Winter can feel long, so go ahead and treat your senses; buy a few yards of red velvet to sleep on or pick up that novel you’ve been planning to read. Live and give a little more deeply. Feed the birds and feed your soul. kharchenkoirina/AdobeStock.com

squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed. “If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.” For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, unplugged intervals of shut-eye: “Five-to25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

Marlaina Donato is an author and a composer of ambient holiday music. Connect at WildflowerLady.com. Revels Around the World: n The celebration of Soyal by the Hopi people of northern Arizona centers on purification, dancing and inviting the favor of the Kachinas, or protective nature spirits. n The ancient Persian festival Yalda celebrates family time and the triumph of the sun, with people staying awake

to see the sunrise and eat foods such as pomegranates and nuts. n The Chinese festival of Dong Zhi, or the “arrival of winter”, is an ancient celebration of labor and the closing year. n The Ukrainian celebration of Malanka, or Orthodox New Year, is a type of Mardi Gras involving masks, costumes and singing from house to house. December 2021

healthy kids

The Best Books for Kids Gift Choices that Can Open Up Worlds

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by Sandra Yeyati

elping children learn to read and love books is one of the greatest parental endeavors. Many kids learn their first words after hearing the adults in their lives sing a lullaby or tell them a nursery rhyme. “Building a child’s vocabulary is the key to reading, and rhymes, singing, word games, synonyms, homonyms and rap are great places to start,” says Claudette McLinn, executive director of the Los Angeles-based Center for the Study of Multicultural Children’s Literature and former librarian, teacher, school administrator and children’s bookstore owner. A child’s first reading experience will likely involve a picture book. “What’s powerful about picture books is that the illustrations and text intertwine,” McLinn explains. “You can read them aloud together. As the child looks at the artwork, the adult can ask, ‘What is that?’ And the child can use their imagination while you teach them to observe, articulate and start the reading process.” To encourage childhood reading, it’s helpful to have a variety of books around the house and to set aside reading time every day. “It costs nothing to check out a pile of 25 books at the library, take them home and try them,” says Maeve Knoth, a librarian at Phillips Brooks School, in Menlo Park, California. When buying books, she suggests consulting 24

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librarians and booksellers for recommendations, as well as relying on book awards such as the Newbery or Caldecott medals, and on book lists compiled every year by reputable organizations and committees, notably the Association for Library Service to Children, a division of the American Library Association. Choosing books for kids should always start by discovering what their passions or interests are and then finding a good book on that subject, says McLinn, adding that encouraging children to browse the shelves and choose their own books is an empowering exercise that builds self-esteem and a love of reading. Whether it’s dinosaurs,

cars or the stars and planets, there’s a kid’s book about it. “Although fiction is important early on because it increases imagination, nonfiction books help kids learn new information and understand the role of the table of contents, the glossary and index, and informative diagrams,” she says, adding that she prefers award-winning nonfiction books because they’ve been vetted for accuracy. “Kids often gravitate toward books that are a little bit less challenging,” Knoth says. “While I have no objection to those popular books, which are lots of fun, they’re not going to give kids a new way to think about themselves or the world. I want my children to have consequential reading experiences with books that offer new points of view where kids can live in someone else’s heart and mind for a little while. I want them to know what it might be like to live in a different time period or to grow up in China.” According to Knoth, a great children’s book will include an engaging character that has an experience, prompting them to change and grow. “I want it to be well structured and beautifully written, with setting, point of view and all those elements that fit together to create a theme and give you a literary experience,” she explains. She looks for nuanced books that invite kids to use their imagination and find their own way. “The reader might be young, but they’re not dumb. They just haven’t had lots of experiences yet. If a book concludes with one narrow solution to a child’s problem, then I would say it’s not that useful or successful,” says Knoth, a frequent contributor to The Horn Book, a resource for children’s book reviews and articles. McLinn believes that kids should be exposed to a diversity of authors and illustrators that explore the lives of all cultures. “We live in silos with the people in our group, and we don’t know anything about other groups,” she explains. “When you read about other cultures, you learn that we are more alike than we are different. We may eat different foods, wear different clothing and have different customs, but you find out that it’s not scary. Kids love to read about heroes that they can identify with and become their friends. Children are

into social justice and fairness. As a child, I loved biographies. I wanted to read about great people and what made them great so that maybe I could be great like them.” Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

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JANUARY

health & wellness

Children’s Book Awards Newbery Medal: Tinyurl.com/NewberyMedal-Award Caldecott Medal: Tinyurl.com/Caldecott-Medal-Award American Indian Youth Literature Awards: Tinyurl.com/American-IndianAward Pura Belpré Award, celebrating Latino culture: Tinyurl.com/Pura-Belpre-BookAward

FEBRUARY

heart-centered living

Coretta Scott King Awards, showcasing African American values: Tinyurl. com/Coretta-Scott-King-Awards Asian/Pacific American Award for Literature: Tinyurl.com/Asian-PacificAmerican-Award Sydney Taylor Book Award, portraying the Jewish experience: Tinyurl.com/ Sydney-Taylor-Award

Children’s Book Lists

MARCH

food & nutrition

Rainbow Book List, presenting LGBTQIA+ viewpoints: glbtrt.ala.org/ rainbowbooks Best Books by the Center for the Study of Multicultural Children’s Literature: csmcl.org/best-books-2020 Cooperative Children’s Book Center Booklists, various topics: Tinyurl.com/ ccbcBookList Association for Library Service to Children Book Lists, various genres and topics: Tinyurl.com/alscBookList Notable Children’s Books by the Association for Library Service to Children, identifying the best of the best in children’s books: Tinyurl.com/ alscNotableBooks

learn about marketing opportunities at:

724-271-8877

December 2021

calendar of events

FRIDAY, DECEMBER 17

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.

Christmas Dance Featuring Pittsburgh Shriners Stage Band – 7:30-9:30pm. Hosted by Pittsburgh’s Syria Shriners and Pittsburgh Shrine Center. Come to the Grand Ballroom to dance and listen to the 20-piece band, featuring Big Band and Christmas music. Door prizes! Admission: $10. 1877 Shriners Way, Cheswick. SyriaShriners.org.

SATURDAY, DECEMBER 18 Carnegie Christmas with Goats! – Noon-10pm. Hosted by Visit Carnegie. Family friendly event. Photos with Santa and a goat. Pet costume contest, all day caroling, Last minute shopping, and an evening Wassail Walk featuring adult beverages. Schedule/info: VisitCarnegie.com.

WEDNESDAY, DECEMBER 1 Holiday Magic! Winter Flower Show – Thru Jan 9. Hosted by the Phipps Conservatory. The theme is Sparkle and Shine, featuring dazzling lighted holiday trees, topiaries, floral designs, and outdoor Winter Light Garden. Advance tickets required. Specific time increments. $12-$20. ‘Mask only’ dates are available. 1 Schenley Dr. Phipps.Conservatory.org/tickets.

Lantern Design Workshop – Noon-1pm. Hosted by Bedner’s Farm and Greenhouse. Step-by-step instructions and all the supplies to design your of holiday lantern. Greenery, pinecones, florals, ribbons, candles and more. $45/small, $55/ medium, $65/large. Info: 315 Coleman Rd, McDonald. Ryan@bednersgreenhouse.com. Tickets: ShopBedners.com.

FRIDAY, DECEMBER 3 Ring Pittsburgh: Christmas Concert at St. Paul’s United Methodist Church – 7-8:30pm. Hosted by Ring Pittsburgh. Your community hand bell choir. St. Paul’s, 1965 Ferguson Rd, Allison Park. Info: RingPittsburgh.org.

SATURDAY, DECEMBER 4 AWCommunity Day/RADical Day – Noon-3pm. Free event by the August Wilson African American Cultural Center. Holiday edition of AWCommunity Day – fun activities for all age groups. Special Kwanza celebration and visit by the man in the red suit. Info: 412-471-6070. Christmas in the Square – 4-8pm. Also Dec 11 & 18. Free event hosted by the local Uniontown community at Storey Square. Pictures with Santa, stories with Mrs. Claus, cookies, hot coco, face painting, crafts, high school bands, more. Prototype Stitch & Bitch – 5-6pm. Free online event hosted by Prototype PGH. Textile-inclusive! Knit, crochet, embroider, sew – do what makes you happy. Bring your projects, share your skills, learn something new, get to know other Prototype members. RSVP: Eventbrite. PrototypePGH.com.

WEDNESDAY, DECEMBER 8 TRUTHSayers: Dr. Moogega Cooper – 10:3011:45am. Hosted by the August Wilson African American Cultural Center. A real-life “Guardian of the Galaxy,” Dr. Moogega Cooper is the planetary protection lead of the NASA 2020 Mars Mission. $15. Tickets: AWC.CulturalDistrict.org. Reiki Share – 6:30-9pm. Hosted by Visions Reiki and Soul Spa. Share the healing, joy, high vibrations, and fellowship of reiki gatherings. Donations from the heart accepted. 206 Alexander Ave, Strabane. 724-745-1785. Tickets: Eventbrite.

THURSDAY, DECEMBER 9

The Mexican War Streets Winter Wonderland Extravaganza – 5-10pm. Event by Mexican War Streets Society. Enjoy magical lights and decorations with friends and family. Select food trucks, hot cocoa and more. MexicanWarStreets.org.

SATAURDAY, DECEMBER 19 Made & Found Holiday Market – 11am-5pm. Hosted by Made & Found Pittsburgh. Showcasing the region’s best vintage shops, makers, and small brands. 242 51st St. MadeAndFoundPGH.com.

ongoing events

sunday

Cinder Bell Rock Night Market Party 2021 – 4-10pm. Hosted by Cinderlands Beer Co. Familyfriendly re-imagined, modern, beer-focused German night market. Multi-level indoor-outdoor space, live music, amazing slate of vendors, fire-warmed den, hot scratch kitchen. $15. Under 12 free. 2601 Smallman St. Tickets: Cinderlands.com/cinderbellrock.

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.

Sunday Yoga at the Green Beacon Gallery – 1011am. Hosted by Green Beacon Gallery and The Space GBG. Join for their first ever yoga class – get your Sunday flow on amongst the works of more than 70 local artists. $20/door or $15/ online. 235 W Pittsburgh St, Greensburg. Tickets: GreenBeaconGallery.com.

Incubator Pitch Night – 6-8pm. Free online event hosted by Prototype PGH. Support the six incubated companies, hear their pitches, and learn more about Prototype PGH. Follow the zoom link at Eventbrite. PrototypePGH.com.

OM Gong Flow – 10 – 11:15am. Join Suzanne from OM Gong Flow and Wyatt from Pittsburgh’s Rooted in Sound for meditation, slow flow accompanied by gongs, then melt away in a gong savasana sound bath. $20. Register at app.glowfox.com. OM Lounge, 2000 Smallman St, Ste 270.

We Want the Funk Festival – Dec 10-11. 8-11pm. Hosted by the August Wilson African American Cultural Center, featuring musical performances by iconic Funk legends. $50-$75. 980 Liberty Ave. Tickets: AWC.CulturalDistrict.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.

SUNDAY, DECEMBER 5

Traditional European Holiday Baking – German, Austrian & Dutch Classics – 2-4:15pm. Virtual livestream from the Brot Bakehouse School and Kitchen, Fairfax, VT. Centuries old baking techniques and holiday recipes. Stollen, Lebkuchen, Plätzchen and more. This class is all about the rich holiday baking traditions from the heart of Europe. $40/person. Info: BrotBakery.com.

Pittsburgh, PA

FRIDAY, DECEMBER 10

TUESDAY, DECEMBER 14 TRUTHSayers: Yamiche Alcindor – 7-8:15pm. Hosted by the August Wilson African American Cultural Center. White House Correspondent; PBS NewsHour; Moderator of Washington Week; NBC and MSCNBC Political Contributor. A go-to voice in analyzing the most critical issues of our time. $27.25. 980 Liberty Ave. Tickets: AWC. CulturalDistrict.org.

NaturalAwakeningsSWPA.com

Sound Bath Sundays – 5 – 6pm Hosted by Rooted in Sound. One of the world’s oldest wellness practices – gongs and Himalayan singing bowls create space for deep meditation and relaxation. Space limited. $25. Register at RootedInSound. com/events. Bring pillow and mat. 2000 Smallman St, Ste 205B. 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. Complement your power yoga practice with restorative rejuvenation. $25. 235 Spruce St, Morgantown, WV. Tickets: Clients. MindBodyOnline.com.

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. Morgantown, WV. WVBG.org Preregistration required at Forms.donorsnap.com.

monday Vinyasa Flow Yoga – 10-11am. With Jill Sansome, hosted by Visions Reiki & Soul Spa. Vinyasa connects the breath with movement with focus on building strength, flexibility, and balance. $15/ dropins, $40/four-class pass. 206 Alexander Ave, Strabane. 724-745-1785. Military Share Pittsburgh Food Distribution – Noon-2pm. Various Mondays – check schedule. 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.

Guiding Light: An Empath Assembly – 6:30-8pm. Free online event hosted by Sacred Centered You. Calling all lightworkers, empaths, and high vibrating souls. Join their monthly assembly to share space. Register: SacredCenteredYou.com/events. 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.

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.

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.

Reiki and Restorative Yoga – 6-6:45pm & 7-7:45pm. $15/drop-ins, $40/four-class pass. Visions Reiki & Soul Spa, 206 Alexander Ave, Strabane. 724-745-1785.

Family Night at the Hofbrauhaus Pittsburgh – 6-9pm. 2nd Tue. Hosted by Hofbrauhaus. Kids eat free with each adult entrée purchase. 2705 S Water St. 412-224-2328.

tuesday

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.

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. Vinyasa Flow Yoga – 10-11am. With Jill Sansome, hosted by Visions Reiki & Soul Spa. Vinyasa connects the breath with movement with focus on building strength, flexibility, and balance. $15/dropins, $40/four-class pass. 206 Alexander Ave, Strabane. 724-745-1785. Register; VisionsReikiSoulAndSpa. com/yoga. 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

CELEBRATING 27 years in THE business of

December 2021

collection. Each week is unique! $10/household ($5/ members). 412-622-3131. Register at Carnegiemnh. org/explore/live-animal-encounters/.

enjoy writing from prompts in an encouraging and supportive atmosphere. Register: us02web.zoom. us. SewickleyLibrary.org.

Gentle Flow Yoga – 5:30-6:30pm With Jill Sansome, hosted by Visions Reiki & Soul Spa. Gentle Flow is slow yoga that is great for all levels. Encourages movement, mindfulness, breath control, and holding poses. $15/dropins, $40/four-class pass. 206 Alexander Ave, Strabane. 724-745-1785. Register: VisionsReikiSoulAndSpa.com/yoga.

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.

Learn to Draw Zentangle – 6:30-8pm. 1st & 3rd Wed. Online hosted by Monroeville Public Library. 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.

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.

Reiki Share – Thru Dec. 6:30-9pm. 2nd Wed. Hosted by Visons Reiki and Soul Spa. Donations from the heart accepted when you register at Eventbrite. All levels welcome. Experience the healing, high vibrations, joy and fellowship of this informal event. 206 Alexander Ave, Strabane. 724-745-1785.

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

change

can do you good Join the Natural Awakenings Franchise Family

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. Wellbeing Solutions Webinars – Noon-1pm. 2nd & 4th Thur. Self-Care as Healthcare with Board-Certified 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. 304508-2398. Info/register: Wellbingwv.com/webinars. Gentle Flow Yoga – 4-5pm. With Jill Sansome, hosted by Visions Reiki & Soul Spa. Gentle Flow is slow yoga - great for all levels. Encourages movement, mindfulness, breath control, and holding poses. $15/drop-in, $40/four-class pass. 206 Alexander Ave, Strabane. 724-745-1785. VisionsReikiSoulAndSpa.com/yoga. Group Meditation and Reiki Virtual Healing – 7-9pm. Last Thurs of the month. Online event by Prana-Veda Studio and Victoria Zaitz. Virtual group energy healing with reiki and shamanic techniques. In-depth guided meditation followed by distance work. $25. 412-390-5245. Tickets: Vagaro.com/ pranaveda/classes. Sound Bath Thursdays – 7:30 – 8:30pm Hosted by Rooted in Sound. One of the world’s oldest wellness practices – gongs and Himalayan singing bowls create space for deep meditation and relaxation. Space limited. $25. Register at RootedInSound. com/events. Bring Pillow and mat. 2000 Smallman St, Ste 205B.

friday

For more info, visit: NaturalAwakenings.com 28

Pittsburgh, PA

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. Write Now! – 10am-noon. Zoom Writer’s Group hosted by Sewickley Public Library. Participants

NaturalAwakeningsSWPA.com

#Unblurred: First Friday Art Crawl by Green Mountain Energy – 2-10pm. Hosted by Penn Avenue Arts & Commercial District. Monthly art and entertainment crawl on the first Friday of every month. Stroll Penn Ave from the 4800 to the 5500 block to meet artists and local business owners. Family friendly mix of every form of art. 412-441-6950.

saturday Gentle Flow Yoga – 8:30-9:30am. With Jill Sansome, hosted by Visions Reiki & Soul Spa at Chartiers Park. Gentle Flow is slow yoga that is great for all levels. Encourages movement, mindfulness, breath control, and holding poses. $15/dropins, $40/four-class pass. 724-745-1785. Register: VisionsReikiSoulAndSpa.com/yoga. Pittsburgh Nature Photography Weekly Walks – Thru Dec 18. By Global Photography School and WDO Photography LLC. Free weekly nature photography walk, all ages, all skills, all equipment – including cell phone. Family friendly. Location/ info/register: GlobalPhotoschool.com. 3D Printer Workshop – Thru July. Noon-2pm. Meets once a month. Hosted by Prototype PGH. Learn to use the Elegoo UV Photocuring 3D resin printer. $10 at Eventbrite. 460 Melwood Ave, Oakland. Check dates and times at PrototypePGH.com. 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. Community Market Days – Thru Dec 18. 10am2pm. Hosted by Bedner’s Farm and Greenhouse. Variety of family activities with local goods, guest vendors, food trucks, live music, U-pick, wine and beer tastings, cooking workshops, gardening workshops, DIY and children’s’ activities. Rain or shine. Ryan Smith: Ryan@BednersGreenhouse.com. Live Streaming Musical Cooking Class – 2-3pm. With Gabrielle Reyes, One Great Vegan. Free online event on TikTok, Instragram, and Facebook. Check the menu, get your groceries, sing and cook along in the comfort of your own kitchen. OneGreatVegan.com.

Nature’s Virus Killer

not a sniffle!” she exclaimed. Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night. “It saved me last holidays,” she said. “The kids had crud going round and round, but not me.” Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said. By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast. September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.” “They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched. Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished. Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses. Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA24. and doorknobs. This cut the spread of to work that fast?” Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives. Christmas and called it “one of the best Buy once, use forever. The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease. “It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL 29 December 2021

Copper can stop a cold before it starts

community resource guide

THE KEFIR CHICKS

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.

ASTROLOGY SUN CONFLICT SOLUTIONS

Pittsburgh, PA and Online 412-897-0809 • Anjalisoi.com/astrology Evolutionary Astrology allows you to uncover your deep unconscious desires and align with the cycle of death and rebirth in your life. Ensure your correct karma and life lessons manifest in an abundant way and find meaning and perspective of the experiences in your life.

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

Dr. Lazarus practices 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 9.

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 COACH COTERIE

Calli Tony, CPT 139 W Crawford Ave, Connellsville 724-562-0682 • CalliTonycpt.com Calli is the founder of Coterie and Calli Tony CPT. She is an intuitive healer, specializing in mindset and movement. At her foundation she is a Certified Personal Trainer and Holistic Health Coach, who is deeply passionate about embodiment practices.

WELLNESS WARRIOR COACH

Steve Manns, PHC2, CPT Monroeville and Online 724-516-2244 • WellnessWarrior.Coach Steve offers guidance for a healthy body, a clear and focused brain, and a sense of true well-being, even in midlife. We work on optimizing deep nutrition, sleep, movement and play. He is passionate about helping you to reconnect with a better you through education, coaching and accountability.

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.

Pittsburgh, PA

HEALTH FOOD EVEREST EATS

EverestEats.com Orders@everesteats.com A local Pittsburgh plant-based meal delivery service providing, sourced, sustainable, flavorful, and nutritious meals to the Pittsburgh community.

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 11.

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 1215 B Liberty St, Franklin, PA • 814-428-9895 Facebook: Melanie Krneta Homoeopathy Plus Classical homoeopathic consultations providing individualized care for t h e e n t i r e f a m i l y. 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!

Begin doing what you want to do now. We are not living in eternity. We have only this moment, sparkling like a star in our hand—and melting like a snowflake. ~Francis Bacon

NaturalAwakeningsSWPA.com

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.

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 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. See ad, page 21.

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 20.

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 JENNY DAYTON YOGA

Jenny Dayton, E-RYT, YACEP MountainYogaShala@gmail.com 724-550-3661 Jenny offers indoor and outdoor yoga throughout the Laurel Highlands. She also offers private therapeutic yoga lessons, Ayurveda and aromatherapy sessions by appointment. Virtual options are also available. For more information and to view the class schedule and locations, visit JennyDaytonYoga.com.

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.

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 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.

Natural Awakenings Client Testimonial 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

December 2021

Natural Awakenings Greater Pittsburgh Edition December 2021

Articles inside

news briefs

THE BEST BOOKS FOR KIDS

THE SWEET DANGER OF SUGAR

SEASON OF LIGHT

THOMAS MOORE

HOLIDAY ZEN

AMP UP IMMUNITY

CIRCLES OF HEALING