Natural Awakenings Pittsburgh December 2023 by naturalawakeningsswpa

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DEEPAK CHOPRA, M.D. The Quantum Body and Achieving Peace

Uplifting Humanity PITTSBURGH, PA EDITION

OCTOBER 20231 December 2023 2023 DECEMBER

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letter from publisher

Uplifting Humanity One Small Act Of Kindness At A Time Our theme this month is Uplifting Humanity. Today I heard that Rosalynn Carter died and read a quote that resonated with me; “Do what you can to show you care about others, and you will make our world a better place.” As I contemplated the seemingly insurmountable undertaking it would be to uplift humanity, it occurred to me that each of us is capable of doing so every day, and I hope that my own cumulative efforts have and will continue to amount to a meaningful impact. The truth is that if we can impact one person in a meaningful way, the ripple effect may be unnoticed by us, but if we recall a lesson from the classic holiday film It’s a Wonderful Life, that ripple effect may be embedded in other people and live on. I consider myself to be lucky to have chosen a profession as a nurse that has allowed me to share kindness, love and warmth with my fellow human beings in many ways. Whether it was taking care of a hospital patient, a hospice patient or providing resources to a cancer patient, I have been given the gift of those opportunities to help others. I also do so in my day-to-day life. I have been able to support some amazing people and organizations through this magazine, I have volunteered for several organizations over the years and I am currently serving as an Ambassador for The Ora Lee Smith Cancer Research Foundation with technology that I believe will change the world. These things I do to contribute what I can to make this world a better place, even if only for a moment in time, but they are so uplifting for me, as well.

Michelle Dalnoky, RN, BA, Publisher

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Contents 8 DEEPAK CHOPRA

on the Quantum Body and Achieving Peace

9 TREATING OURSELVES 10 HOLIDAY PARTIES FOR EVERY DIET

How to Plan an Inclusive and Safe Feast

14 TAKING CHARGE OF THE FITNESS JOURNEY

How to Find Motivation in 2024

16 THE GRACE OF GIVING

AND RECEIVING

Healing Through Generosity

18 CLOTHING DONATION TIPS

Understanding Where Secondhand Items Go

20 EXPLORING

INTERMITTENT FASTING

Tips and Benefits for Improved Health

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: 15th 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. NATIONAL 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 239-206-2000. For franchising opportunities call 239-206-2000 or email Natural Awakenings@KnoWEwell.com.

22 THE SKILLS

CHILDREN NEED

How to Help Kids Thrive Into Adulthood

24 HOMEMADE PET PLAYTHINGS

Easily Crafted Toys and Treats

DEPARTMENTS 6 news briefs 7 health briefs 8 wise words 9 inspiration 10 conscious eating 14 fit body 18 green living 20 healing ways

22 healthy kids 24 natural pet 26 calendar 30 resource guide 31 classifieds

December 2023

news briefs

Wintry Days & Frosty Nights

arnegie Trees: Wintry Days & Frosty Nights at the Hall of Architecture will run through January 7, 2024. The annual exhibit of the Carnegie Trees includes towering Fraser fir trees, each lit to perfection and trimmed with festive baubles, snowflakes, glistening snow and more. Since 1961, the annual installation and decoration of the Carnegie Trees has been the signature event of the Women’s Committee of Carnegie Museum of Art. Each year, the trees are decorated with ornaments handmade by the committee, celebrating a different theme ranging from Great Cities of History to Beloved Children’s Book Characters. The theme for 2023 is Wintry Days & Frosty Nights. Location: Carnegie Museum of Art, 4400 Forbes Ave., Pittsburgh. For more information, call 412-622-3131 or visit CarnegieArt.org/ exhibition/carnegie-trees-2023.

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Carbon Emission Reduction Strategies

ustainable Pittsburgh, the Energy Efficiency Alliance and Franklin Energy will present SCDN Policy Connection: Activating CarbonEmissions Reduction Through Energy Efficiency Strategies, a virtual conference from noon to 1:15 p.m., December 5. Highlights include the Energy Efficiency Alliance speaking on resources that are available now and what can be expected in the future to support energy efficiency technologies and practices. Franklin Energy will provide information that small businesses and local governments can take action on immediately to advance their carbon reduction goals through energy efficiency. Participants will learn about how energy efficiency can benefit buildings, transportation, industry and other sectors through cost savings, improved health, electricity reliability and meaningful carbon-emissions reductions. The program will also feature a preview of the upcoming Carbon Reduction Sprint, a six-month competition for organizations to compete against peers in earning points for actions that advance carbon-emissions reduction. Admission is free. Register at Tinyurl.com/PolicyConnection. For more information, call 412-258-6642 or email Info@SustainablePittsburgh.org.

health briefs

Red Light Therapy to Reduce Glucose Levels

Hitting the Snooze Button

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The U.S. Centers for Disease Control estimates that 37.3 million Americans, or 11.3 percent of the population, have diabetes, which means the body does not produce enough insulin, causing too much blood glucose (sugar) to stay in the bloodstream. Over time, diabetes can cause serious health problems, such as heart disease, vision loss and kidney disease. Researchers from the University of London conducted a study of the effects of red light therapy on blood sugar levels. In the study, 15 participants received 670 nanometers of red light onto approximately 800 square centimeters of their exposed back for 15 minutes. The 15-person control group had the same equipment placed on their back, but the light was not turned on. The result was a significant reduction in blood sugar levels in the group exposed to red light following a glucose intake by the participants. Over a two-hour period following the therapy, maximum glucose spiking was reduced by 5.1 percent. Red light exposure can be used to reduce blood glucose spikes following meals as a safe, non-invasive treatment for diabetes management at home.

In a two-part study published in the Journal of Sleep Research, scientists surveyed 1,732 individuals and found that 69 percent use the snooze feature on their morning alarm, and of those people, 60 percent usually or always fall asleep between alarms. Snoozing is more common among younger people and night owls. For those using this feature, drowsiness and shorter sleep is more common. The study also sought to determine the effects of snoozing on 31 habitual snoozers. The first morning, the participants repeatedly hit the button to gain 30 extra minutes, and on the second morning, the participants got up on the first alarm. The researchers reported that 30 minutes of snoozing either improved or did not affect performance on cognitive tests administered directly upon rising, as compared to an abrupt awakening. There were no clear effects from snoozing on cortisol awakening response, morning sleepiness, mood or overnight sleep.

December 2023

wise words

Deepak Chopra

ON THE QUANTUM BODY AND ACHIEVING PEACE

by Kimberly Whittle

eepak Chopra, M.D., is a pioneer in the field of mind-body medicine and one of the most inspiring philosophers of our time. He is the founder of The Chopra Foundation, a nonprofit dedicated to research on well-being and humanitarianism, and Chopra Global, a health company at the intersection of science and spirituality. Chopra also is a clinical professor of family medicine and public health at the University of California San Diego and serves as a senior scientist with Gallup, Inc. He has authored more than 90 books translated into more than 43 languages, including numerous bestsellers. Chopra collaborated with Jack Tuszynski, Ph.D., a physicist, and Brian Fertig, M.D., an endocrinologist, on his latest book, Quantum Body: The New Science of Living a Longer, Healthier, More Vital Life.

What inspired you to write this book? It is a celebration of the most surprising turn in my life. When I was practicing medicine at an exhaustive, hectic pace more than 30 years ago, I started meditating and had a life-changing breakthrough vision of a human body shimmering as a visual image—the quantum mechanical body. I became a writer, and my book, Quantum Healing, gave me my first boost. But at the time, the topic of meditation was considered fringe. Thirty-seven years later, the fringe has moved to the center, and new studies are overturning long-held mainstream medical beliefs. Hence, the time seemed right to take a second bite of the apple.

What do you mean by the quantum body? Our physical body is an activity in consciousness. You experience your body through the five senses. Physical reality is experienced in the field of awareness that is outside of our body, and the field of awareness inside our body is called the interoceptive awareness. Meditation helps us transcend our physical and mental body and takes us to the source of all experience, including the experience of mind and body. Pure consciousness is the source of mind-body and the universe. The causal body is the source of every experience we have; it is your soul and the same thing as your quantum body. Quantum body exists to bring about all the healing needed at every level. 8

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How can we modulate our epigenetic activity and restore homeostasis to reduce stress and inflammation? Mind and body are inseparably one. By increasing our awareness of bodily processes through interoception, we can self-regulate our body. We can do this through meditation, practicing vagal breathing and vagal activation, doing yoga and through movement. The greatest gift of self-awareness is to live with love, truth, beauty and bliss as your goal. Ultimate well-being requires no less.

Why is the quantum model for well-being important, and how do you plan to reach a critical mass of participants? Today, everyone is taking sides and is in conflict because they don’t agree with the perspective of others. As long as you engage in recycling trauma, the trauma leads to inflammation and disease in the body and in mental disorders. We have an inflamed world and will never solve this problem by any one side becoming the victor, because the intergenerational trauma will last for hundreds, if not thousands, of years. This is the history of humanity since we were hunters and gatherers. Now the same tribal mindset spells extinction. We are sleepwalking to extinction unless we wake up. There is no hope for climate change, social and economic justice, racism, prejudice, health or joy. We need to cool down the world’s inflammation by starting with ourselves and creating an ecosystem where we can bring peace to our own families, social environment, ecosystem of relationships and communities; then we can reach a critical mass. A lot of people do agree that consciousness is a field and that we can aspire to a more peaceful, just, sustainable, healthier and joyful world. The Chopra Foundation has launched two programs. The Certification in the Soul of Leadership is about how you become a spiritual leader, which I have taught at Kellogg [School of Management at Northwestern University] and Columbia [University] and given talks about at Harvard [University]. We received a grant to offer it free of charge. The other certification, Becoming a Peace as the Way Facilitator, is only $9.99. If you can’t afford it, we give it for free. If you focus on these two things and get the critical mass of people out there, the change we want to see in the world will happen. That you exist should be a perpetual surprise, and you should be full of gratitude for existence itself. That is the most holy and sacred experience that we can have. What I am grateful for is that I exist. Certification courses can be found at cfi.ChopraFoundation.org. To join the Quantum Body book discussion group, visit ChopraQuantumBodyDiscussion.KnoWEwell.com. Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation.

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inspiration

TREATING OURSELVES

by Marlaina Donato

or many of us, this time of year is a whirlwind of wellmeaning obligations, and we struggle to hold onto the intended joy of the season. Somewhere between the office holiday party and making a toast on New Year’s Eve, it is easy to lose sight of the magic because we lose sight of ourselves. During this hour of stillness when nature slows down to restore life force in the very roots, we can make a conscious decision to give back to ourselves by honoring our energy reserves. Being more realistic with our finances and not seeking an escape from holiday stress through overindulgence are holy choices we can make. Deciding not to spread ourselves too thin swaps exhausting multitasking for authenticity and the pleasure of being in the present moment. Redefining priorities without misplaced guilt allows us to give others our undiluted presence. As the winter solstice nears and another chapter concludes, how much lighter might we feel if we bless ourselves with the soul-necessity of inner peace? How many beautiful memories might we store up as spiritual nourishment for the journey ahead? Just as the solstice kicks off a bit more daylight as we inch toward spring, tending to our own roots not only makes us stronger but also ensures a future harvest from which everyone around us can benefit.

Ideas for a More Balanced Season

n Host a fun, potluck gathering instead of doing all the cooking. n Say “No” to an event and spend that time with someone that doesn’t have family or holiday plans. n Instead of a tangible gift, write a heartfelt letter to a loved one and lavishly decorate the paper and envelope. n Choose a morning to sleep in late or make yourself a delicious breakfast. n Enjoy the unique beauty of winter, pausing to notice a sunset or deepening twilight. n Share treasured stories and memories with a gathering of friends. n Avoid rushing and risk running behind. n Decide to not harbor any regrets. n Abandon perfection. Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art. December 2023

conscious eating

Holiday Parties for Every Diet HOW TO PLAN AN INCLUSIVE AND SAFE FEAST by Madiha Saeed, M.D. “Prepare as much as possible ahead of time, if not all of it,” says Matthews. “It makes the environment feel more inviting, and you are able to focus on your guests. If other people are bringing dishes, ask them for the recipe ahead of time so that you can inform your guests.”

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Food Allergies

nclusivity and respect are at the heart of a memorable and enjoyable experience around the holiday table. “Nothing can spoil a wonderful holiday faster than when your family or friends are unable to enjoy your delicious food,” says Julie Matthews, a certified nutrition consultant and founder of Nourishing Hope. From allergies to religious restrictions and ethical choices, understanding and accommodating guests’ diverse dietary needs is the foundation of a successful gathering. According to the National Health and Nutrition Examination Survey, more than 17 percent of the adult population is on a special diet on any given day. Food Allergy Research and Education reports that 85 million Americans have life-threatening food allergies and intolerances. Plant-based diets are also on the rise, with 5 to 6 percent of Americans identifying as vegetarians.

Preparation and Communication With a little creativity and careful planning, the holiday table can offer a diverse and delicious spread that everyone will enjoy. “Communication is an important first step when it comes to accommodating your guests’ dietary needs,” advises Yvonne Maffei, chef and creator of MyHalalKitchen.com. “Speak to them in advance to gain insight into their needs, giving yourself enough time to plan your menu and shop for any unique ingredients you might need.” “To make sure that guests with specific dietary constraints don’t feel isolated or singled out at the table, try to replicate the same dishes for everyone. It’s also helpful for each dish to be labeled so guests don’t have to ask, particularly if it’s a large gathering or buffet style,” says Maffei. 10

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Party hosts need to pay special attention to food allergies, intolerances and sensitivities, which can cause uncomfortable or even life-threatening reactions, including bloating, diarrhea, skin reactions, swelling, breathing difficulties and anaphylactic shock. To prevent cross-contamination and provide peace of mind for guests, designate allergy-friendly cooking utensils, cutting boards and dishes. Here are a few substitutions for the most common offenders. DAIRY: For those with lactose intolerance or a dairy allergy, serve plant-based milks made with almonds, soy or oats. Replace butter with coconut oil, olive oil or plantbased butters. EGGS: Substitute with applesauce, mashed bananas or commercial egg replacers, especially in baking. Tofu is a good alternative for scrambled eggs. PEANUTS: Eliminate the potential for crossover allergies by avoiding other nuts that are processed in the same facilities as peanuts. Sunflower seed butter, tahini and almond butter are tasty and healthy alternatives in recipes. TREE NUTS: Use sunflower, pumpkin and flax seeds instead of tree nuts. Coconut or dried fruits can add texture and flavor. Roasted chickpeas are a crunchy, nutritious alternative. SEAFOOD: Lean meats, legumes, tofu, seitan, jackfruit and mushrooms can be used

as alternatives to fish and shellfish in recipes. Vegan fish substitutes are also available. GLUTEN: Use flours made with almonds, coconut, rice or buckwheat. Quinoa works well in salads or as a main dish. Cross-contamination is a concern; choose products that are labeled glutenfree. Use gluten-free flour to thicken gravies.

A DOCUMENTARY FILM BY HIDEYUKI TOKIGAWA

SOY: Coconut aminos or tamari can substitute for soy sauce. For recipes that call for tofu, seitan or jackfruit may be used. SESAME: Sunflower or pumpkin seeds and almond butter can replace sesame seeds or tahini in recipes. MUSTARD: Turmeric mixed with a little vinegar can be a suitable alternative in many recipes.

Restrictive Diets Whether for health, weight loss, ethical or religious reasons, guests may be following a specific diet that omits ingredients. To respect and support their needs, here are a few recommended substitutions. VEGAN: Offer recipes made with tofu, lentils and beans as protein sources, and nutritional yeast as a cheese substitute. Replace dairy with plant-based milks.

NARRATED BY

MICHAEL BUBLÉ "Like so many families, I have been deeply affected by Alzheimer's, so I was thrilled to become a part of this film when I realized that there's hope, and it's not just a death sentence." - Michael Bublé

VEGETARIAN: Celebrate the wonders of the plant kingdom with hearty vegetable roasts and scrumptious vegan desserts. PALEO: For this diet that focuses on whole foods, substitute regular flour with almond or coconut flour, and refined sugar with honey or pure maple syrup. KETOGENIC: Common low-carb, high-fat alternatives include non-starchy vegetables, such as cauliflower, and sweeteners like stevia or erythritol. Low-FODMAP: This diet for people with irritable bowel syndrome eliminates numerous irritants. Garlic-infused oil can be an alternative to fresh garlic, and lactose-free dairy or almond milk can replace regular milk. HALAL: Omit alcohol and pork products. Use meat and poultry that is processed according to Islamic law. Replace alcohol-based flavor extracts with real vanilla beans. KOSHER: Follow the dietary laws of kashrut based on the Torah and the oral tradition. Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

B O N UDale S Q & A , Bredesen ONLY ON KNOWEWELL.COM, WITH Dr.

Dr. Dale Bredesen

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New York Times Bestselling author of The End of Alzheimer’s

Now available on KnoWEwell.com.

December 2023

ANTI-INFLAMMATORY CHICKEN

¼ cup olive oil 1 tsp grated or finely diced fresh garlic 1 tsp grated or finely diced fresh ginger 2 lb chicken, cut into 1-inch pieces 1 tsp turmeric powder ½ tsp salt ¼ tsp cumin powder 1 small tomato, diced Heat oil in a skillet over medium heat. Add ginger and garlic and cook for one minute. Add the remaining ingredients except the tomatoes and cook for five to six minutes until the chicken is done. Add the tomatoes and cover, simmering until the liquid evaporates. Recipe reprinted with permission of Madiha Saeed, M.D.

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YIELD: 4 SERVINGS

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DATE COOKIES YIELD: 25 COOKIES 3 cups almond flour ½ cup nut butter of choice ½ cup honey 3 eggs 1 tsp baking soda 1 tsp salt 1 tsp cinnamon 1½ cups baking dates, pitted and chopped Preheat oven to 350° F. In a large mixing bowl, combine all the ingredients except the dates until smooth. Line a cookie sheet with unbleached parchment paper. Scoop about a tablespoon of batter and roll into a round ball. In the middle of the ball, press ½ teaspoon of dates into the center, rolling again to surround the dates with cookie dough. Place on a cookie sheet, flattening slightly. Bake for 15 minutes. Remove and let cool before serving. Recipe reprinted with permission of Madiha Saeed, M.D. December 2023

fit body

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Taking Charge of the Fitness Journey

HOW TO FIND MOTIVATION IN 2024 by Cristina Parker, DPT

Many companies are utilizing recycled materials for fitness equipment, such as the 100-percent recycled cork yoga mats by 42 Birds or Iron Company’s line of green fitness equipment, including barbells, medicine balls and weight storage systems made of recycled materials. Purchase exercise clothes from brands that offer clothing made with fair trade and collection practices that include natural and recycled fabrics. Karen Thomas, a doctor of physical therapy and founder of Venture Out Wellness, in Virginia, observes, “Now more than ever in fashion, comfort is being merged with sustainable, high-performance fabrics that offer you a great opportunity to be kind to Planet Earth and your body simultaneously.”

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Winter Workouts

ne of the most common New Year’s resolutions involves improving health, according to the U.S. Chamber of Commerce. A great way to stay motivated and fulfilled in 2024 is to combine a personal goal for better health with the larger purpose of nourishing our planet and giving back to the community.

Equipment and Gear When planning a fitness routine, consider the sustainability and carbon footprint of the equipment and gear. “There are several greener initiatives you can take, such as utilizing power-generating exercise equipment or reducing paper and packaging waste through purchasing fewer items,” advises Jamie Temple, a healthcare customer-success executive. 14

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Getting exercise outdoors may require more thought during the winter months. According to the American Heart Association, colder weather constricts the blood vessels, which can decrease blood flow and oxygen. Monitoring symptoms such as shortness of breath, chest pain and dizziness is important during any exercise, but heightened for those exercising outdoors in the cold. Factors such as the weather, the temperature, lack of daylight and chaotic holiday schedules can interfere with the goal of creating a realistic, attainable outdoor workout. Hiking, walking and cycling can still be performed outside in dry conditions with the appropriate clothing, or indoors using an elliptical, treadmill or recumbent bike.

Stressing the need for safety when exercising outdoors in the winter, Temple says,“Avoid icy roads and sidewalks; stretch or walk in place to warm up first; protect your eyes and ears; and always wear non-slip shoes.” Alternatively, snow shoeing, cross-country skiing and ice skating can be fun ways to take advantage of the winter and get moving while trying something new. Another consideration when exercising in weather extremes is staying hydrated. Cold weather studies at the University of New Hampshire show an increased risk for dehydration because people don’t feel as thirsty when the weather is cold. Thomas recommends going green while hydrating by eliminating single-use water bottles in favor of a reusable, BPA-free water bottle. TheRoundup.org, an organization dedicated to promoting environmental awareness and sustainability, reports, “Every year, 50 billion single-use water bottles are sold in the U.S., the vast majority of which

either end up in landfills or add to the 5.25 trillion items of plastic waste already in our oceans.” Virtual fitness classes offer a great way to stay active on a cold, snowy day by combining the cozy convenience of in-home exertion with the guidance of trained professionals. Online platforms, such as YouTube, stream affordable and free sessions in a wide variety of modalities, from low-intensity options like yoga to high-intensity interval training. Some large health insurance companies collaborate with fitness providers to facilitate accessibility. One example is UnitedHealthcare, which offers Apple Fitness+ subscriptions to fully insured members.

Community Support Getting involved in community initiatives is a wonderful way to seek out support and motivation, connect with likeminded individuals and build a health-conscious community. Stay active

during the winter while giving back. Many organizations host activities such as volunteering at the local food bank or home meal delivery programs. Thomas suggests establishing a fitness community to motivate each other and to find ways to reduce the group’s carbon footprint. To cut emissions, walk together or use walking as a warmup and cool down to and from a workout, take mass transit or carpool—with bonus points if the group has access to a hybrid or electric vehicle. We don’t have to be among the 80 percent of Americans that fail to achieve their New Year’s resolution. Feel well and feel good about achieving better health in the new year. Cristina Parker, a researcher, health content writer, educator and clinician specializing in neurologic disorders, limb-loss rehabilitation and adaptive sports techniques, holds a doctorate in physical therapy.

December 2023

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THE GRACE OF GIVING AND RECEIVING

HEALING THROUGH GENEROSITY

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by Carrie Jackson

n today’s fast-paced world, where self-interest often takes precedence, the capacity for generosity can make a huge impact. Giving and supporting others fosters a more openhearted society, paving the way for greater connection and unity. A study published in Applied Psychology: Health and Well-Being shows that gratitude can increase self-esteem and long-term well-being, leading to greater fulfillment in myriad areas of life. In this season of giving (and throughout the year), gratitude can help shift perspectives on everyday circumstances and remind us of what really matters. Stories of people supporting one another through their generosity can move and inspire us to make every day a little brighter.

Facilitating Health Care Gratitude is often felt the most by those that have been helped through a loss or trauma. When her young adult son was afflicted with devastating ulcerative colitis, Phyllis Johnson remembers feeling desperate and frustrated by traditional medicine practitioners unable to help. “Watching a loved one suffer is the most helpless and isolating feeling,” she recalls. Her son finally found relief after introducing complementary and integrative therapies, and Johnson set out to help others that were not so fortunate. “If I didn’t have the cash, I don’t know what we would have done,” Johnson remarks, acknowledging her privilege. In 2013, she founded eFundYourHealth.org, a South Carolina-based nonprofit, to encourage and support community giving when conventional health care and health insurance are inadequate. “We pull from a team of passionate 16

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experts in the integrative and alternative health community who want to change the world,” she explains. Patients apply for grants for the care they need that is not covered by insurance. They are required to raise a minimum of $500 on their own, and eFundYourHealth. org connects with donors to meet the rest. According to Johnson, this model of people helping each other benefits everyone, including donors, patients and healthcare providers. “The patients are able to receive the often essential care they need and deserve to heal, and the donors and practitioners are making a vital difference in someone else’s life. The sense of gratitude connects everyone and heightens the healing process,” she says. Johnson identifies with the desperation of family members that would do anything to help their loved ones and says that serving others is the only option for her. “When someone you care about is suffering, not being able to make them better is excruciating. Once you’ve been through a traumatic experience, it builds a fire within you. Turning that into empowerment becomes part of your calling, and you are driven to ensure that others don’t have to go through the same thing,” she asserts.

Feeding the Hungry Generosity is often shared by the very people that have been on the receiving end. For Frieda Holly, experiencing homelessness changed her perspective and ignited a desire to help others. More than three decades ago, the Chicago resident was forced to move her family out of their apartment when her youngest son tested positive for

Ruth Westreich/thewestreichfoundation.org

lead poisoning. Unable to find housing on such short notice, Holly lived for six months with her children in a nearby shelter and was transformed by the experience. “It was not what I expected,” she remembers. “They treated us with extreme kindness, and I had never felt so loved and taken care of, especially in such a down moment. When we moved out, I wanted to share that feeling and generosity with others.” Holly began collecting food from nearby pantries and making soup for the community out of her new home. What started as providing a meal to a few people quickly grew into a bustling soup kitchen. Today, Frieda’s Place has been a cornerstone in the community for 35 years. “A soup kitchen is different from a pantry, because a warm meal touches people’s heart and soul. I put a little love into every meal and make my guests feel special,” she muses. Some of her guests are regulars, others come by once or twice, and everyone is welcome at her table. While Holly runs the kitchen on her own, she is never alone. “Volunteers from the community stop by all the time to help out. Every day that we’re open, people drop off clothing, toiletries and other essential items,” she says. Much of the food is donated from nonprofits, such as the Chicago Greater Food Depository, and businesses, such as Trader Joe’s, and Holly makes do with whatever she’s given. “Most days, I wake up not knowing what I’m serving that day, but it always works out, and my guests are always grateful for a hot meal,” says Holly. “People come to Frieda’s Place for more than just the food; they are craving emotional attention and connection. If I can give them more love or even just listen, it’s a spark in their day that may have ripple effects.”

Leveraging Art for Positive Outcome

Ruth Westreich never thought she would become a philanthropist. The California native grew up in poverty as a young caregiver for her ill mother. When a generous employer from a teenage job funded her college tuition, she was inspired to pay it forward. Westreich set out to help anyone she could by sharing her time, attention and financial resources.

A passion for the arts set the groundwork for The Westreich Foundation, primarily funded by her affluent husband, who saw how impactful her work could be with the right support. Now in its 20th year, the organization funds programs and individuals at the intersection of art and healing, focusing on the welfare and education of youth, restorative farming and organic agriculture, scientific research and independent investigative journalism. “Art, science and intergenerational dialogue are inextricably linked, and harnessing them helps move beyond the societal and political entanglements that interfere with overall health,” Westreich explains. “We fund a lot of early adopters with big ideas that need investigating. We

are especially interested in highlighting the dangers that need to be exposed in things like PFAS [per- and polyfluoroalkyl substances] and other chemicals that are harmful to the overall health of the planet.” The Westreich Foundation helped fund the nonprofits, scientific research and journalists that eventually uncovered the dangers of Monsanto’s weedkiller RoundUp. A painter herself, Westreich is deeply moved by the power of the arts in healing, and the foundation combines thoughtprovoking art, activism and philanthropy to engage and unite people. “By supporting and elevating these passionate groups, we are encouraged that their work will result in an exponential impact that can be scaled for dramatic changes in human and planetary health,” she asserts. “Gratitude emanates between our donors and our recipients. They are incredibly grateful for the support, and I am equally grateful to be able to give. More than the money, it’s the relationships that make us all feel the richest. I believe in the law of attraction and know in my heart that the more you give, the more you get back.”

Spreading Holistic Hope and Gratitude When Suzan Walter co-founded the American Holistic Health Association (AHHA), her knowledge and understanding of holistic health was limited. The businesswoman and parent of two children had no intention of entering the health world, but her life changed course when a close friend was diagnosed with cancer and given two weeks to live. “During my grief, I read Bernie Siegel’s book Love, Medicine & Miracles and learned about terminally ill patients who took control of their illnesses and extended their lives beyond medical predictions,” she recalls, adding that her friend with cancer came to believe that he would recover. He accepted treatment and lived another two months. According to Walter, when he stopped believing, the treatments stopped working, and he died. Seeing firsthand the power that positivity could have in healing, Walter committed to learning more about holistic wellness and eventually founded AHHA, a free, online clearinghouse of resources and articles to support active self-care and healthy lifestyle changes. “We encourage the powerful, whole-person approach to health care that integrates physical, mental, emotional and spiritual well-being. We are connecting and empowering holistic warriors with the resources to help them heal and a community to help support them,” Walter explains. “I am humbled and blessed that by being willing to serve, these opportunities to leave the world a little better have emerged. My friend was asked at the end of his life if there was any meaning he could take away from his suffering, to which he responded, ‘It allowed me to let others in and receive their love.’ Gratitude enabled him to find a gift, even under the most dire circumstances, and that is a beautiful lesson.” In this hectic season, slowing down and helping others can make a world of difference. By nurturing a culture of giving, we can help create a grateful, united community that reflects the values we want to instill. Carrie Jackson is a Chicago-based freelance writer. Connect at CarrieJacksonWrites.com. December 2023

green living

Clothing Donation Tips UNDERSTANDING WHERE SECONDHAND ITEMS GO

Alliance Images/shutterstock.com

by Kelcie Ottoes

onating clothes feels good because we expect it to help someone else. More than 70 percent of the global population wears secondhand clothing. These purchases can extend the life of the garment, reduce textile waste and ameliorate the clothing industry’s impact on the environment. However, not all donations get a second home.

What Happens to Used Clothing In the United States, 85 percent of textile products are discarded and end up in an incinerator or landfill. The U.S. Environmental Protection Agency estimates that Americans create 16 million tons of textile 18

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waste every year. Globally, the textile industry accounts for 10 percent of global greenhouse gas emissions. The remaining 15 percent of used clothing passes through charities, salvage buyers, recycling facilities and sometimes other countries before it reaches the end of its life. Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet. The journey for donated clothes depends on its condition and where it was donated. The National Institute of Standards and Technology estimates that 20 percent of donations are directly sold at thrift and charity outlets. Once it hits the racks, the

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donated clothing has a couple of weeks to a few months to sell before it is taken to salvage buyers. Of the remaining 80 percent of donated clothing, the largest portion is exported for reuse or resale. The U.S. exports more than 700,000 tons of used clothing every year, with most going to Latin America and Africa. The remaining donations are either recycled into new textiles or repurposed as industrial rags, home insulation or stuffing for upholstered furniture and car seats.

Donating Tips

Before donating to an organization, assess the quality of the item. “The rise in fast fashion means that consumers are choosing to purchase a higher volume of clothing overall, meaning more is ending up in donation bins,” says Erin Houston, co-founder of WearWell, an ethical and sustainable marketplace for clothing and other goods. “But because fast fashion pieces are notoriously poorly constructed, that item that was worn only a few times might only last the next person a couple of wears before it begins to fall apart.” If the piece is fast fashion, consider donating it directly to a textile recycler, provided it is not made of synthetic fibers. Otherwise, try to find a new home for the

unwanted piece first. Host a clothing swap or post on a local buy-nothing page to find neighbors that need the items. Look for entities that specify where the donated item will be redistributed. “With organizations like I Support The Girls [ISTG], a donor knows exactly where their donations are going,” says Dana Marlowe, ISTG founder and executive director. “We can handle the quality control ourselves and ensure that as little as possible ends up as waste or is recycled improperly. As a hyper-focused nonprofit that narrows in on gently used bras of all kinds, we don’t have to sort through every clothing and product type under the sun.” If there isn’t a hyper-specific donation center for an item, consider one of the following options:

Understanding what happens to donated clothing and making intentional, quality donations can increase the odds of it finding its way to somebody’s closet. n SCHOOLS need children’s jackets, hats, gloves and pants. n HOMELESS SHELTERS AND CHURCHES hold clothing drives to fulfill community needs. n VINTAGE STORES are ideal for items that are simply outdated.

n LOCAL THRIFT STORES AND SECONDHAND SHOPS resell gently used, wearable items.

n NATIONAL ORGANIZATIONS like Goodwill or Salvation Army resell donations.

n ANIMAL SHELTERS take blankets, sheets and towels for kennels.

Most donation centers have guidelines to ensure they can use or redistribute the items. While dropping off clothes, don’t forget to browse the racks and buy an

n WOMEN’S SHELTERS accept gently used items, especially professional attire.

item or two to support the outlet. Avoid roadside bins and overseas donations. These are often textile recycling companies that pose as charitable organizations, and wearable clothes are downcycled into rags, rather than re-worn. Clothes sent overseas are often resold at bargain prices, but potentially at the cost of local manufacturers. Imported used clothing can also be a local environmental burden. In Ghana, the world’s largest importer of secondhand clothing, an estimated 40 percent is considered unsellable, and 70 percent of those items are illegally dumped, resulting in environmental damage to rivers and seas. Certain items shouldn’t be donated and may need to be recycled or thrown out, such as clothing with tears, stains, odor, mold or dirt, as well as, for sanitary reasons, underwear, socks and worn-out shoes. Kelcie Ottoes is a writer for sustainable businesses and contributor to Natural Awakenings.

December 2023

healing ways

EXPLORING INTERMITTENT FASTING TIPS AND BENEFITS FOR IMPROVED HEALTH by Steven Masley, M.D., FAHA, FACN, CNS

fizkes/shutterstock.com

Selecting a Regimen

asting has long played a role in major religions, but we did not begin to understand it from a scientific standpoint until Yoshinori Ohsumi, a Japanese cell biologist, discovered how cells recycle and renew themselves during fasting, for which he was awarded a Nobel Prize in 2016. Since then, multiple clinical trials have proven the health benefits of intermittent fasting (IF).

IF influences the body’s blood sugar control, energy production, gut bacteria load and hormone levels. When abstaining from food for a period of time, the body begins to rely on fat stores for cellular fuel. This shift in energy metabolism also allows for enhanced autophagy, a process that removes damaged cellular components and promotes cellular renewal and repair. Pittsburgh, PA

n TIME-RESTRICTED FEEDING (TRF)

involves limiting the daily eating window to a specific period, typically eight to 10 hours, followed by a fasting period of 14 to 16 hours. This regimen can be followed daily or limited to a few days per week.

n ALTERNATE-DAY FASTING

involves alternating between days of normal caloric intake and days of severe calorie restriction.

How Intermittent Fasting Works

Regimen Types

n 5:2 DIET entails consuming a normal

diet for five days and restricting calorie intake to 500 to 600 calories on two non-consecutive days.

n THE WARRIOR DIET involves

fasting for 20 hours followed by a four-hour eating window, typically in the evening.

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All forms of IF have similar health benefits. Each approach has its own merits, and it is crucial to choose the one that aligns with personal goals, lifestyle, fasting tolerance and overall well-being. Before adopting an IF routine, it is important to consult with a healthcare professional. The easiest approach for many people is TRF, where eating stops at 9 p.m., breakfast is limited to coffee or tea without sugar or milk and eating resumes at noon. TRF has been shown to have similar benefits if followed every day or even just three days per week. Fasting for a minimum of 12 hours provides some benefits, but a fasting period of 15 hours or more often yields greater benefits. The best fasting hours depend on an individual’s work schedule and goals. Some individuals may find it more convenient to begin their fast in the evening and skip breakfast, while others prefer to omit dinner and have an early lunch, thus extending their overnight fast. The most critical factor is finding a pattern that can be maintained consistently.

Benefits of Intermittent Fasting Intermittent fasting has been associated with numerous health benefits, including enhanced cognitive performance, weight loss, reduced cardiovascular risk factors and better blood sugar control. A study published in Cell Metabolism suggests that IF might correct circadian rhythm disruptions, which are believed to play a role in the progression of Alzheimer’s disease. The researchers found that IF improves memory and reduces the accumulation of fibrous amyloid proteins in the brain. Other studies have also found

Safety and Other Considerations Intermittent fasting is generally considered safe for most healthy individuals. However, young children, pregnant or breastfeeding women, and individuals with epilepsy, a history of eating disorders and those taking medications that can lower blood sugar levels should exercise caution or avoid fasting altogether. While intermittent fasting can offer numerous benefits, some individuals may experience increased hunger and food cravings, poor sleep quality, an excessive drop in blood sugar levels in individuals prone to hypoglycemia and adverse effects on hormonal balance, especially for women that are menstruating. Miha Creative/Shutterstock.com

that IF enhances memory, attention, brain processing speed and cognitive function. Multiple randomized clinical trials have shown that intermittent fasting is effective for modest weight loss, varying from five to 15 pounds, as well as reductions in waist circumference, body mass index and cardiometabolic risk factors. IF is a safe dietary option to improve several markers of cardiometabolic health. A metaanalysis of 130 randomized clinical trials of subjects following all forms of IF showed improvements in insulin sensitivity, plus improvements in weight, cholesterol profiles, fasting blood sugar levels and blood pressure control. These findings suggest that IF is effective in helping to prevent heart disease. An article in the Journal of Restorative Medicine highlighted the potential benefits of IF in preventing and treating cancer, although more research is needed. The authors noted that IF can promote recycling of cells, enhance DNA repair in normal cells, improve cell regeneration in tissues and protect against the toxic effects of chemotherapy.

Steven Masley is a physician, nutritionist, trained chef, clinical professor at the University of South Florida and creator of health programs for public television. He is the author of The 30-Day Heart Tune-Up. Learn more at DrMasley.com.

December 2023

healthy kids

The Skills Children Need HOW TO HELP KIDS THRIVE INTO ADULTHOOD

myboys.me/shutterstock.com

by Jennifer Zethner, RN, MS, CPNP

kills learned at a young age are pivotal in shaping the development of children. As parents, educators and caregivers, we want them to develop into well-rounded, successful adults. Beyond academic knowledge, there are essential character and life skills that they need to master to help them grow into responsible, empathetic and resilient individuals.

Fostering Skill Development “Character skills should be intentionally taught and reinforced throughout a child’s educational journey,” says Ronald Bubnowski, an elementary school principal and Boy Scouts of America leader in New Jersey. “When we teach kids character skills, we are investing in the future generation of change-makers and leaders who will make this world a better place.” Character skills contribute to moral and ethical growth and help equip children to face the challenges of the world with confidence and integrity. Life skills are acquired gradually, starting from a very young age. As soon as children start interacting with their environment, they begin to develop fundamental skills. According to Laura Markham, a clinical psychologist and founder of Aha! Parenting, “Children are never too young to learn life skills.” For example, when a comforting parent tends to a crying baby, the baby learns to trust the people in their world and that they are worthy of being cared for. This is a building block for self-confidence. Life skills are not a one-size-fits-all concept. The skills that are most important for children to learn differ depending on their age and stage of development. When they 22

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are around 6 to 12 months old, a child can roll, sit, pull up to stand, crawl, vocalize, suck their fingers or pacifier, and hold and study a toy. This is an appropriate time to allow a child to learn how to selfregulate, an important skill for all ages. A good place to practice is during naps and at bedtime. Don’t be surprised that a child lets out only a few cries and then soothes themselves to sleep. Teaching toddlers life skills is about role modeling; they learn by example. Some key life skills to teach during these years include feeding oneself, brushing teeth, following directions, washing hands, using the bathroom independently, manners and communicating needs and feelings. By age 3, children start to socialize and make attempts to please others. Most skills acquired at this age come from socializing with other kids their age, whether that’s with siblings, at day care, nursery school, mommy-and-me groups or at the park. They should develop empathy and cooperation. As they begin to explore the world around them unassisted, it is essential to focus on developing basic skills that allow them to feel independent and capable. Some key life skills to teach children during early childhood include tying their shoelaces, dressing themselves, cleaning up their toys and managing simple conflicts with siblings. As children move through elementary school, character development expands as part of the development of their identity. They learn more complex skills, such as time management, decision making, the importance of respecting others’ opinions and peaceful conflict resolution.

Creating a Learning Environment Teaching life and character skills to children requires a multifaceted approach involving guidance, practice and positive reinforcement. It is crucial to create a supportive environment that encourages them to explore and learn through hands-on experiences. Here are some effective strategies: myboys.me/shutterstock.com

n CHALLENGE A CHILD AT EVERY AGE. They are

growing fast, and what they couldn’t do today they may be ready to do tomorrow.

n LEAD BY EXAMPLE. Children learn best by observing the behaviors and actions of adults around them.

n PROVIDE OPPORTUNITIES FOR PRACTICE. Create

tasks or chores that allow them to apply the skills they learn to reinforce their understanding and build confidence.

n USE STORYTELLING AND PLAY. Engaging children in

storytelling and play activities can make the process of learning life and character skills more enjoyable and memorable. Through storytelling, children can learn valuable lessons and understand the importance of various skills in different situations.

n ENCOURAGE INDEPENDENCE AND PROBLEM-

SOLVING. Allowing children to make decisions and solve problems on their own fosters independence and critical

thinking. By providing guidance and support, adults can empower children to become more self-reliant. “Giving children a safe and supportive environment in which to fail and learn is part of the process, too,” says Bubnowski. Visit HealthyChildren.org from the American Academy of Pediatrics and Tinyurl.com/LearnTheSignsActEarly from the U.S. Centers for Disease Control for tools and tips at every stage of a child’s development. Jennifer Zethner is a certified pediatric nurse practitioner and founder of Simply Pediatrics in Northport, New York.

December 2023

natural pet

Homemade Pet Playthings EASILY CRAFTED TOYS AND TREATS by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

s pet guardians, we know the joy of spoiling our beloved furry and feathered friends with toys, treats and accessories. While such diversions can offer hours of fun and bonding, some store-bought items can pose dangers, including choking hazards, intestinal blockage and damage, or exposure to harmful toxins used in plastics. Safer, non-toxic options can be handcrafted using items found around the home. By recycling materials and avoiding the packaging that comes with store-bought items, do-it-yourself toys and

accessories are more eco-friendly and sustainable. Guardians can even involve their pet friends in a DIY project as a way to spend quality time together, have fun and foster a stronger bond. Here are a few ideas.

Recycled T-Shirt Tug Toy Dogs love a good game of tug-o-war, and this project is a simple way to repurpose old T-shirts. Using scissors, cut a garment into thin strips and braid them together tightly. Tie a knot at each end and enjoy a fun and safe exercise toy.

Catnip Toys Make catnip toys a feline friend will love with a few pieces of felt, some cotton stuffing or shredded pieces of old clothes, and catnip. First, cut the felt into small shapes like birds or fish. Next, sew two sides together, leaving a small opening. Sprinkle one tablespoon of catnip over the stuffing, fill the toy and sew up the opening.

Feline Scratching Post Scratching is an essential behavior for cats, but commercial scratch posts can be expensive. Instead, create one using recycled materials like cardboard or leftover carpet. Cut the material into a long rectangular shape and wrap it tightly around a sturdy base, such as a wooden post or pole. Rub the material with catnip and watch the kitties scratch to their hearts’ content.

Rabbit Castle

Debbie Martin/shutterstock.com

For rabbits, consider converting a cardboard box into a cozy manor. First, cut doors and windows into the box and make sure the edges are smooth to avoid injury. Place a soft blanket or cushion as flooring to create a comfortable space for the bunny. Add some tunnels made from cardboard and watch them have fun exploring their new hideaway home.

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Pet Bandana This project is a bit more time intensive, but the result is worth it. To create a stylish pet bandana, simply cut fabric into a triangle shape, hem the edges and add a snap or tie to secure it around the pet’s neck. Personalize it by embroidering the pet’s name or a fun design.

Birdseed Ornaments

Prostock-studio/shutterstock.com

For avian lovers, birdseed ornaments in the yard are a fun and easy project that can involve the whole family. First, prepare unflavored gelatin in a bowl following the instructions on the package. Add a tablespoon of corn syrup for each package of gelatin used. Stir birdseed into the gelatin mixture until the liquid disappears. Place the mixture in the refrigerator for about ten minutes or until it firms up. Fill cookie cutters with the seed mixture, press down firmly and insert a two-inch piece of a straw near the top of the ornament. Refrigerate overnight. Gently remove the ornaments from the cookie cutters and replace the straw with a string. These homemade feeders will nourish neighborhood birds during the winter months when food is scarce.

Cat Teaser Cats love string. Unfortunately, playing with a piece of string, yarn or ribbon can lead to life-threatening complications, as they can become entangled in a cat’s intestine. A homemade cat wand allows them to chase, bat and chew without risk. Cut cotton, leather, sisal or hemp into strips about one foot long. Glue the strips of material one piece at a time to the end of a 12-inch wooden dowel or metal tube. Continue adding the material strips to the end of the rod until there are four or five layers. Tie a piece of material around the rod next to the last layer and tightly wrap it around the ends of the other strands to keep everything in place. End with a knot and a dab of glue, if necessary.

Sock Toys

Make an inexpensive, washable ball using those mismatched socks that seem to magically appear at the end of the laundry. Stuff a long sock with three other socks and tightly tie it off to make a solid ball. Another option is to braid several socks and tie them together at either end to create a durable rope. Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.

December 2023

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

FRIDAY, DECEMBER 1 Kitty Bingo – 7:30-9pm. Hosted by Kitty Queen Cat Rescue. All proceeds support the cat shelter. Tickets $25 at Eventbrite.com/e/706706436977. Kitty Queen Cat Rescue, 4552 McKnight Rd Suite 400. KittyQueenCatRescue@gmail.com. Mrs. Doubtfire – 8-10:30pm. Additional times thru 3 Dec. Hosted by The Pittsburgh Cultural Trust. Internationally acclaimed new hit musical that critics call “wonderful, heart-warming, and laugh-out-loud funny”. Tickets $38-$125 at TrustArts.org/Production/86815. Benedum Center for the Performing Arts, 237 7th St. 412-456-6666.

SATURDAY, DECEMBER 2 Frick Park Morning Hike – 10am-Noon. Hosted by Women’s Adventure Club of Western PA. Join us for a moderate 3.5-mile hike in northern Frick Park and the grounds of the Frick Environmental Center. Event details sent to registered participants via email. Tickets $25 at WomensAdventureClubSPA.com/Service-page/Frick-Park-Morning-Hike. 717-433-7958. Ho-oponopono Meditation for Healing & Forgiveness – 2-4pm. Hosted by OMA Center for Mind, Body, and Spirit, Unity Center of Pittsburgh, and Sacred Centered You. Join Leza Vivio in this ancient Hawaiian practice for seeking forgiveness and reconciliation. A guided meditation and sound healing. $35 at OMAPittsburgh.org/event/ ho’oponopono-meditation. Unity Center of Pittsburgh, 5343 Kincaid St. 412-530-1935.

SUNDAY, DECEMBER 3 Strengthening Agni: Better Digestion for Immunity & Vitality – 2:30-4:30pm. Hosted by OMBody. In Ayurveda, a balanced agni, our digestive fire, enhances our physical, mental, and emotional well-being. Learn to support and balance your agni. Tickets $45 at Schedulicity.com/scheduling/ LBLZ9R. OMBody, 90 West Main St, Uniontown. 724-320-9386. Sounds of Yin: A Harmonious Journey Through Yin Yoga and Himalayan Singing Bowls – 9:3011am. Hosted by Rooted in Sound. Immersion in deep, meditative stretches of Yin Yoga and the therapeutic sounds and vibrations of the singing bowls. Each participant receives their own Himalayan Singing Bowl to employ during yoga. Tickets $45 at App.AcuityScheduling.com/Schedule.php. Rooted in Sound, 209 Commercial Ave. 412-609-8999. University of Pittsburgh Holiday Open House 2023 – Noon-4pm. Hosted by University of Pittsburgh Nationality Rooms & Intercultural Exchange Programs Committees. Guests will be welcomed into the Cathedral of Learning for an afternoon of exploration and engagement. Participate in traditional crafts and enjoy cultural demonstrations, traditional ethnic foods and baked goods, world holiday music, and shop for handcrafted cultural wares. St. Nicholas will make a photo-shoot appearance, and food and gift items will be available

Pittsburgh, PA

for purchase. Cathedral of Learning, 4200 Fifth Ave. 412-624-6151.

TUESDAY, DECEMBER 5 Krampus Run – 6pm-7pm. Hosted by City of Bridges Run Club. Join the fun at City Brew Works on Market Square for the 4-mile Krampusnacht Run starting at 6pm. Krampus arrives at 7pm for photos while Krampus band “Sleigher” plays live music. $0. Register at CityOfBridgesRunClub. com/Event-Details/Krampus-Run-2023. City Brew Works, 2 PPG Place. Krampus Fest – 6-10pm. Hosted by Krampus in Pittsburgh in partnership with Penn Brewery. After the Krampus Run, Ol’ Saint Nick will arrive at 7pm to lead a parade around the courtyard. There will be a photo booth where anyone can get a photo on Krampus’ lap, and live music by Krampus band Sleigher, along with a bar crawl at various downtown locations. Traditionally, on Krampusnacht the Krampus appears on the streets to punish misbehaving children. Market Square, 210 Forbes Ave.

WEDNESDAY, DECEMBER 6 Who’s Your Mother – 2-4pm. Hosted by Community Cultures and East End Food Co-op. Learn about fermentation through kombucha mothers, water kefir cultures, and wild fermented soda. Participants take home info and resources to make these products at home, and a jar of soda to ferment. Tickets $25/ nonmembers, $20/members at Eventbrite.com/e/ Community-Cultures-Presents-Whos-Your-MotherTickets-734187072297. East End Food Co-op, 7516 Meade St. 412-242-3598.

THURSDAY, DECEMBER 7 Educator Workshop: Project WILD – 10am-4pm. Hosted by Allegheny Land Trust. Project WILD’s mission is to provide wildlife-based conservation and environmental education to foster responsible actions toward wildlife and related natural resources. Attendees receive Project WILD curriculum guide and $100 worth of resource materials and are eligible for $100 attendance stipend. Bring your own lunch. ACT 48 hours available. Tickets $10 at AlleghenyLandTrust.NetworkForGood.com/ events/62642-Project-Wild-Workshop. Carnegie Free Library of Connellsville, 299 S Pittsburgh St, Connellsville. Nut Rolls Class – 6-8pm. Hosted by Appalachian Creativity Center. Chef Rich will provide delicious samples and teach the process, the history, fun facts, and give a recipe to take home. $55. Call to register

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724-208-1746. Appalachian Creativity Center, 136 South Pittsburgh St, Connellsville. Allegheny Land Trust, 412-741-2750.

FRIDAY, DECEMBER 8 5th Annual We Want the Funk Festival Friday: Jeffrey Osborne & Afterparty – 8pm. Hosted by August Wilson African American Cultural Center. Jeffrey Osborne’s career spans decades and earned him four grammy nominations and five gold and platinum albums, many Top-40 hits, and international acclaim. We celebrate rhythm-driven music that evolved from R&B, Soul, and Jazz, and feature a dynamic host and lineup, from chart-toppers to R&B-fusion to solo artists. Tickets $70-$80 at AWC.CulturalDistrict.org/Production/92412/Performance/92412/Seat_Selection. August Wilson African American Cultural Center, 980 Liberty Ave. 412-339-1011.

SATURDAY, DECEMBER 9 December Song Shop Concert – Noon-1pm. Hosted by Pittsburgh Opera at the Bitz Opera Factory. Free one hour performance of favorite holiday tunes, opera classics, and standards from the American Songbook – with a seasonal twist. Bring the whole family for festive favorites with our celebrated Resident Artists, then jingle all the way home. Tickets at PittsburghOpera.org/Calendar/ Detail/December-Song-Shop. Bitz Opera Factory, 2425 Liberty Ave. 412-281-0912. Kitty Yoga – 6-7pm. Hosted by Kitty Queen Cat Rescue. Join the Lotus People and our rescue felines to practice your best cat stretches with our yoga flow – gentle enough for any experience level. Tickets $13.50 at Eventbrite.com/e/739394578087. Kitty Queen Cat Rescue, 4552 McKnight Rd Suite 400. KittyQueenCatRescue@gmail.com. 5th Annual We Want the Funk Festival Friday: Loose Ends Featuring Jane Eugene, Average White Band, and Jeffrey Osborne – 8pm. Hosted by August Wilson African American Cultural Center. Featuring British R&B band Loose Ends and Average White Band – one of the best Soul and Funk bands in the history of music, we celebrate rhythmdriven music that evolved from R&B, Soul, and Jazz, and feature a dynamic host and lineup, from chart-toppers to R&B-fusion to solo artists. Tickets $70 at AWC.CulturalDistrict.org/Production/92412/ Performance/92412/Seat_Selection. August Wilson African American Cultural Center, 980 Liberty Ave. 412-339-1011.

SUNDAY, DECEMBER 10 Yoga for Makers – 10-11am. Hosted by All Bodies Welcome Yoga. Gentle, accessible class addressing common physical woes experienced by makers: neck, shoulder, wrist, hand, back. Tickets $10 at EventBrite. All Bodies Welcome Yoga, 460 Melwood Ave #208. 412-204-7080.

MONDAY, DECEMBER 11 You Are Not Alone: Healing with Seasonal Sadness Webinar/Discussion – 6:30-8:30pm. Hosted by OMA Center for Mind, Body, and Spirit. Seasonal Affective Disorder and a busy holiday season can be triggering for trauma survivors. Learn techniques to deal with the struggles and emotions around the pressure to be happy and cheerful. You are not alone. $5. Donations appreciated when you register at OMAPittsburgh.org/Event/Healing-withSeasonal-Sadness. Info at OMAPittsburgh.org.

Mike Tamburo Sound Meditation Concert – 7:30-9:30pm. Hosted by Heinz Memorial Chapel. Enter a timeless space of listening to over 40 rich instruments including gongs, bells, hammered dulcimer and more. Tickets $20 at HeinzChapel. pitt.edu/visit/hours-tours. 326 South Bellefield Ave. 412-624-4157. A Very Yinzer Christmas – 7:30-9pm. Hosted by Pittsburgh Cultural Trust and 3WS Radio featuring performances by over 25 local music icons. Proceeds benefit Band Together Pittsburgh, an organization that creates music programs for people on the autism spectrum. Tickets $46.25 at TrustArts.org/ Production/91947/Performance/91947/Seat_Selection. Benedum Center, 7th St and Penn Ave. 412-456-6666.

TUESDAY, DECEMBER 12 Guided Meditation with Energy Healing – 6-7pm. Hosted by Salt of the Earth. Breathe in the detoxifying Himalayan salt air while lying in an anti-gravity chair during a 50-minute guided meditation including reiki healing as soft music and trickling water set the mood. Tickets $55 at Clients.MindBodyOnline. com/Classic/ws. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-260-0472.

WEDNESDAY, DECEMBER 13 Webinar: Tracks in the Snow – 5-5:45pm. Free webinar hosted by Allegheny Land Trust. Join Senior Director of Education and Curriculum Julie for a talk on identifying tracks in the snow. Join webinar at US02Web.zoom.us/j/86891834140. 412-741-2750. Crystal Bowl sound Bath – 6-7pm. Hosted by Salt of the Earth and Brook Smokelin. Feel your stress dissolve in the detoxifying Himalayan salt air during a blissful auditory adventure with crystal singing bowls and the Spirit Drum during a sonic experience in the Salt Cave. Tickets $55 at Clients.MindBodyOnline.com/Classic/ws. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-260-0472. KQ Book Club – 7-8:30pm. Hosted by Kitty Queen Cat Rescue. Join us for our first KQ Book Club meeting. We will discuss “A Cat Café’ Christmas” by Codi Gary. Snacks and soft beverages provided. BYOB. $0. Donations appreciated. Kitty Queen Cat Rescue, 4552 McKnight Rd Suite 400. KittyQueenCatRescue@gmail.com.

THURSDAY, DECEMBER 14

SATURDAY, DECEMBER 23 Saturday Group Run | Holiday Cookie & Pajama Run – 8-11am. Hosted by City of Bridges Run Club. 3-, 6-, and 10-mile options. Bring cookies, take cookies, wear your favorite holiday PJs. Register to get route information and times: CityOfBridgesRunClub.com/Event-Details/Saturday-GroupRun-20231223. Meet at Allegheny City Brewing, 507 Foreland St.

SATURDAY, DECEMBER 30 SATURDAY, DECEMBER 16 Intro to Woodworking – create a Breadboard – 10am-4pm. Hosted by HackPittsburgh. 13+. Minors must be accompanied. Learn basic concepts and safe use of shop equipment and create a custom breadboard from locally sourced hardwoods. Includes 30-day HackPGH membership with access to the entire shop, 3D printers, laser cutters, etc. All material and lunch provided. $150. Info at HackPGH.org. Making and Using Herb Infused Oils Topically – 1-2:30pm. Hosted by Grow Pittsburgh at Garden Dreams. Join Denise from Triple Moon Alchemy Herb Shop in making an infused oil to bring home. Herb oils are used to soothe and support skin, muscle, and bones. Tickets $20 at Eventbrite.com/e/ Making-and-Using-Herb-Infused-Oils-Topically. Garden Dreams, 806 Holland Ave. TripleMoonAlchemy@gmail.com. August Wilson African American Cultural Center Community Day – Holiday Edition – 11am2pm. Hosted by August Wilson African American Cultural Center. All families are welcome to enjoy local vendors, live performances by Alumni theater Company, flow Band, and Kwanzaa Dancers and Drummers. Engage in Hands-on activities and take pictures with Santa and Mrs. Clause. August Wilson African American Cultural Center, 980 Liberty Ave. 412-339-1011. Fermented Foods for Your Health – 2-3:30pm. Hosted by East End Food Co-op and Community Cultures. Learn the benefits of fermented foods and probiotics, the gut-brain connection, and 10 different fermented foods. Tickets Tickets $25/ nonmembers, $20/members at Eventbrite.com/e/ Community-Cultures-Presents-Fermented-FoodFor-Your-Health-Tickets-734191194267. East End Food Co-op, 7516 Meade St. 412-242-3598.

Sensational Sounds – New Year’s Retreat – 30 and 31 December – 9:30am-5pm Saturday and 10:30am4:30pm Sunday. Hosted by Rooted in Sound. An experiential retreat covering the basic techniques for a variety of Gongs, Singing Bowls, and other instruments used in the sound healing world. Tickets $299 at RootedInSound.com/Event-Calendar/ Sensational-Sound-Retreat-Dec2023. Rooted in Sound, 209 Commercial Ave. 412-609-8999. New Year’s Resolution Candle Magic Workshop – 2-3pm. Hosted by Steel Goat Marketplace. Join KrystaQuartz Metaphysical Shop in Put power behind your goals by properly wording your intentions to dress your candle and set your goal fulfilment into motion. $40 at KrystaQuartz.as.me. Steel Goat Marketplace, 200 Jefferson Rd. 412-241-0411.

ongoing events

sunday Yoga for Makers – 10-11am. 2nd Sundays thru Dec. Hosted by All Bodies Welcome Yoga at Prototype PGH. Gentle, accessible floor or chair yoga addressing common physical woes of makers: neck and shoulder pain; hand and wrist fatigue; low back aches. Bring towels, mats, yoga props. $10 at Eventbrite. Info 412-204-7080. Prototype PGH, 460 Melwood Ave #208. Hatha/Tantra Yoga with Lesley Eckenrode – 11am-12:15pm. Hosted by Visions Reiki and Soul Spa. Advanced class with challenging pace for those with prior yoga experience. $15. Register at VisionsReikiAndSoulSpa.com/yoga. Online or In Studio – Free Guided Meditation with Frank – 11:15-11:45am. Hosted by Sterling Yoga. To encourage quieting the mind. Practice, practice, practice. Sign up/sign in at SterlingYoga. PunchPass.com/Classes/12448642. Sterling Yoga, 393 Vanadium Road, Suite 201. 412-260-0533.

Dinner and Dazzling Nights Experience – 5:30-Close. Hosted by Pittsburgh Botanic Garden. 21+. A 3-course dinner with wine in the Canopy café’ followed by the Dazzling Nights immersive experience throughout the gardens and woodlands. Includes dinner, Dazzling Nights, and 1 parking pass. $110/members, $130/nonmembers at PittsburghBotanicGarden.org/adults. 799 Pinkerton Run rd. 412-444-4464.

WEDNESDAY, DECEMBER 20

FRIDAY, DECEMBER 15

FRIDAY, DECEMBER 22

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

Design Your Own Holiday Floral Arrangement – 5:30-7pm. Hosted by East End Food Co-op and Rust & Moss. A fun hands-on event in the art of designing stunning holiday floral arrangements. Tickets Tickets $25/nonmembers, $20/members at Eventbrite. com/e/Design-Your-Own-Holiday-Floral-Arrangement-With-Rust-Moss-Tickets-727489499667. East End Food Co-op, 7516 Meade St. 412-242-3598.

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

Living Nativity at Harmony Acres – 6-8pm. Hosted by Harmony Acres and HOPE Church. Free family-friendly event perfect for all ages. Experience the miracle of Christmas with our Living Nativity on a night of wonder and fellowship in the barn. Harmony Acres, 355 Perryopolis Rd, Belle Vernon. HarmonyAcresDairy@gmail.com.

Winter Solstice 90-minute Yoga Flow, Restore & Meditate – 5:30-7pm. Hosted by OMBody. On the darkest night of the year our candlelit space offers a warm, welcoming atmosphere to turn inward, practice a flow & restore sequence and craft personal intentions in the new year. Tickets $20 at Schedulicity.com/scheduling/LBLZ9R/workshops. OMBody, 90 West Main St, Uniontown. 724-320-9386.

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

December 2023

The Poetry Atelier – 6-8pm. 1st Sunday. Hosted by The Space Upstairs. A series of sharing writings and writing processes, with writers invited to read their work, workshop their shared submissions, and experiment together in invented group exercises. Open and inclusive respectful forum. Drop-ins welcome. $5 suggested donation. 214 N Lexington Ave. 412-225-9269.

monday Mindful Mondays Youth Yoga – 5:45-6:30pm. Hosted by The Space GBG. Ages 8-15. $15. Registration and info at Sites.Google.com/TheAlignedMindStudio.com/The-Aligned-Mind-Studio/Home. The Space GBG, 203 Old State Route 30, Greensburg. 724-672-3294. 1 Hood Power Hour – 7-8pm. A virtual public affairs forum hosted by 1 Hood Power to discuss all things political in SWPA and beyond. Featuring elected officials, policymakers and thought leaders. 617-517-7600. Facebook.com/1HoodPower.

tuesday Tuesday Morning Yoga Vinyasa Flow – 9:3010:30am. Tuesdays thru Dec. Hosted by YHL The Mind & Body Boutique. Flow from slow to warm with the intention of waking up the body and mind. $15. Tickets at YoughioghenyHolisticLiving.com/ events-workshops. YHL The Mind & Body Boutique, 110 South Pittsburgh St, Connellsville. Hatha / Tantra Yoga with Lesley Eckenrode – 11am-12:15pm. Hosted by Visions Reiki and Soul

Spa. Introductory class with focus on learning poses, correct alignment and linking breath with the asanas. $15. Register at VisionsReikiAndSoulSpa. com/yoga/.

wednesday Mindful Museum, 55+ - 9am-1pm. Hosted by Carnegie Museum of Art. Thru December. Programs and activities for age 55+. Nurtures mind, body, and soul. Includes art, meditation, drawing, chair yoga, art history, social gatherings, guided tours, exclusive digital content, and more. Discounted coffee and pastries at Café Carnegie, and $5 parking. Onetime registration fee grants unlimited participation. Scholarships available. 412-622-328. $55/members, $85/non-members. Program Registration@CarnegieMuseums.org. THRIVE Carmichaels Community Garden Project Meeting – 6-7pm every second Wed. Hosted by Domestic Violence Services of Southwestern PA. Attend in person or via Zoom. Fellowship Hall, 101 W South St, Carmichaels. Info 724-223-5477. WOW Session: Radical Self-Care – 6-7:30pm. Hosted by When She Thrives. 27 Dec 23 thru 31 Jan 23. Women Write Wednesdays (WOW) gives you space to take time for yourself; relax, bond and write with other women; gain peace of mind; express yourself in a safe, authentic environment. Dinner and childcare provided. Sessions last 6 weeks, include 6 topics, and costs $25. Learn more and register at WhenSheThrives.org/wwow. Sessions at CoLab 18, 100 S Commons Ave, Suite 100. Baby Loss Support Group – 6:30-7:30pm. 3rd Wednesdays. Hosted by Pittsburgh Bereavement

Doulas for people who have experienced miscarriage, stillbirth, medical termination, or death of a baby. Please RSVP to this free event. Donations welcome. EventBrite.com/e/Baby-Loss-SupportGroup-Tickets-709518939247. The Space GBG, 203 Old State Route 30, Greensburg. 724-672-3294. Reiki Share at Visions Reiki and Soul Spa – 6:307:30pm. 2nd Wed. Free event hosted by Visions Reiki and Soul Spa. Donations gratefully accepted. Experience the healing, high vibrations, joy and fellowship that result from Reiki gatherings. No experience necessary. Register at VisionsReikiAndSoulSpa.com/event/Reiki-Share-At-Visions-ReikiAnd-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

thursday Reiki Share at Visions Reiki and Soul Spa – 8:30-9:30am. 2nd Thursdays. Free event hosted by Visions Reiki and Soul Spa. Donations gratefully accepted. Experience the healing, high vibrations, joy and fellowship that result from Reiki gatherings. No experience necessary. Register at VisionsReikiAndSoulSpa.com/event/Reiki-Share-At-VisionsReiki-And-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane. Yoga Classes – 9:30-10:30am. 1st & 2nd Thurs. Hosted by Spruce Street United Methodist Church. All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, W Virginia. 304-292-3359. Sound Bath Thursdays – 7:30-8:30pm. Hosted

THIS IS NO TIME

FOR PAIN

NON-SURGICAL ORTHOPEDICS (941)845-6970 NEWREGENORTHO.COM

James Leiber, DO

Pittsburgh, PA

Ron Torrance, DO

Ignatios Papas, DO

NaturalAwakeningsSWPA.com

Lisa Valastro, DO

Duron Lee, DO

by Rooted in Sound at Green Heiress. One of the world’s oldest wellness practices, sound healing creates space for a deep meditative state using gongs and Himalayan singing bowls to send vibrations throughout your body. Registration required, $30 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave. Penn State Extension Master Gardener Program – 6-9pm. Online course beginning Oct 2023, ending March 2024. Hosted by Penn State Extension. Applications accepted until August 31, 2023. Fee $200. If interested, contact Susan Shoemaker, svs7524@ PSU.edu. 724-438-0111. Intermission: The Artful Happy Hour – 6-9pm. Third Thursdays. Hosted by August Wilson African American Cultural Center. Bring your favorite coworker and enjoy live music, crafted cocktails and specialty hors d’ oeuvres and unwind while you tour the galleries and chill on the patio. 980 Liberty Ave. 412-339-1011.

$30 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave. All-Levels Vinyasa Flow with Sarah – 10-11am. Hosted by Gritstone Climbing and Fitness. Get your Zen on and bliss out with this gentle yet challenging flow. Member/nonmember pricing and packages available. Tickets at ClimbGritstone.com. 1901 Eljadid St, Morgantown, WV. 3D Printer Workshop – Noon-2pm. Hosted by Prototype PGH. Learn to use the Elegoo UV Photocuring 3D resin printer. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com. Prototype PGH – Monthly Open House – Noon2pm Second Sat of the month. Meet with members of our team to ask questions about Prototype and the events, workshops and services offered.

Donations appreciated to cover free events and workshops. 460 Melwood Ave #208. RSVP on our Facebook page. Second Saturdays at the Space Upstairs – 8-11:45pm. Hosted by The Space Upstairs. Begun in 2007, Second Saturdays are the signature jazz happenings at the Space Upstairs. Lightbulbs and couches, coffee tables and deconstructed pianos, vivid splashes of light and projection. Poetry scribbled on the walls. Improvisational postmodern jazz dance by the Pillow Project. Different musical guest each month. Modern speakeasy magic and spontaneous art. Proudly a sober event serving several house-infused waters, specialty iced coffees and seasonal drinks for donation at the Space Bar. $15 at the door. 214 N Lexington Ave. 412-225-9269.

Y12SR Relapse Prevention Group – 8:15-9:30pm. In person and online, hosted by Yoga Recovery Pittsburgh. Recovery services for those seeking holistic relief from addiction. Join Yoga for 12-Step Recovery on Thursdays at Yoga Factory Pittsburgh (space limited) and online. Complete member form, sign waiver, and register for session at YogaRecoveryPGH.com. $Donation requested. Yoga Recovery Pittsburgh, 3418 Penn Ave.

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

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

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 Guided Meditation at Salt of the Earth – 4-5pm, 1st Fri each month. Hosted in the Himalayan salt cave at Salt of the Earth. Balance your energy and raise your vibe in guided meditation and reiki healing with Wendy Bourne. Tickets $55 at Clients. MindBodyOnline.com. Salt of the Earth, 504 Valley Brooke Rd, McMurray. 724-260-0472.

saturday Sound Bath Saturdays – 11am-Noon. Hosted by Rooted in Sound at Green Heiress. One of the world’s oldest wellness practices, sound healing creates space for a deep meditative state using gongs and Himalayan singing bowls to send vibrations throughout your body. Registration required,

December 2023

community resource guide

HOLISTIC DENTISTRY NUTRADENTIST

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.

BRAIN WELLNESS CERESET PITTSBURGH EAST

Ginna Bartlett,MA and Ginny Keteles, PTA 3122 Carson Ave, Murrysville ginna@pittsburgheast.cereset.com ginny@pittsburgheast.cereset.com 724-519-7371 Cereset can help your brain free itself, enabling you to achieve higher levels of well-being and balance throughout your life. Let us help your brain help you sleep more and release anxiety, depression, stress and more. See ad, page 23.

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 9.

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

Founded by Holistic Clinical Pharmacist Susan Merenstein, LabNaturals offers an anti-aging line of skincare products that are safe, non-toxic and affordable. The company also carries a line of people- and pet-friendly CBD products and offers Vital Health consultation services on functional health and hormone balance. See ads on pages 13, 25 and back cover.

FUNCTIONAL MEDICINE PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC Dr. Danielle Mara, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com

Dr. Danielle Mara has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications and nutritional support. Plus advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 9.

HEALTH FOOD THE KEFIR CHICKS

Connellsville, PA TheKefirChicks.com TheKefirChicks@gmail.com Facebook.com/TheKefirChicks Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 21.

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.

Dr. Mark Buzzatto 2555 Washington Rd, Ste 620 Upper St. Clair, PA 15241 412-831-9700 • nutradentist.com Dr. Mark Buzzatto is a biological dentist who takes a holistic approach to your health. The use of whole food nutrition, biocompatible materials, essential oils, chromotherapy, sound, and spa services create a warm and relaxing environment, and comprehensive care for your family. See ad, page 6.

HOLISTIC HEALTH APOTHECARY LABNATURALS, INC.

Susan Merenstein, Pharmacist/Owner 4227-A Murray Ave, Pittsburgh 412-586-4678 • LabNaturals.com LabNaturals, Inc. is a Holistic Health Apothecary and sister business to Murray Avenue Apothecary. Hormone testing and balancing, CBD, absorbable Acetyl Glutathione and non-toxic skincare are offered at LabNaturals, Inc. We offer one-on-one private consultations. See ads on pages 13, 25 and back cover.

HOMEOPATHY MELANIE KRNETA

DIP HOM. ACH, Reiki Master 1252 Liberty St, Franklin, PA • 814-428-9895 Facebook: Melanie Krneta Homoeopathy Plus Classical homoeopathic consultations providing individualized care for 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!

Departure of a year welcomes so many new memories. —Munia Khan 30

Pittsburgh, PA

NaturalAwakeningsSWPA.com

NATUROPATHIC MEDICINE DR. ARETI, LLC

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

ORGANIC STYLIST ORGANIC INSPIRED WITH ZOE

Zoe Morris-Almasi, Organic Stylist Now available at Creative Hair Solutions 2853 Oxford Blvd, #101, Allison Park, PA 151012 412-492-1688 Everyone deserves a healthier option for their haircare and salon services. Organic hair care gives you the option to maintain a healthy lifestyle and look your best. More than 10 years of experience and passion for the industry. See ad, page 19.

REFLEXOLOGY HOLISTIC REFLEXOLOGY CERTIFICATION PITTSBURGH

The Brauer Institute for Holistic Medicine Dorit Brauer, Founder and Owner Carnegie, PA • 412-925-0812 Learn and achieve the highest level of knowledge in Holistic Reflexology, Energy Medicine, Personal Development, Ancestral Strength and gain a holistic view of the world.

SPIRITUAL SACRED, CENTERED, YOU, LLC

412-258-0766 • SacredCenteredYou.com Leza is known widely for her abilities as a sound healer, inspirational speaker and interfaith spiritual counselor. Healing arts services include vibrational sound healing, past life and soul regression, journey work counseling and conscious relationships counseling. Private and group services offered. Lesa Vivio, MS, LPC, CMHIMP, DDiv, DSM.

URBAN FARMING GROW PITTSBURGH

Raqueeb Bey, Garden Resource Coordinator 6587 Hamilton Ave, Ste 2W, Pittsburgh 412-362-4769 ext 215 • GrowPittsburgh.org Raqueeb@GrowPittsburgh.org Grow Pittsburgh is an urban, agriculture nonprofit that teaches people how to grow food. They envision the day when everyone grows and eats fresh, local and healthy food. Get involved. Take a tour, become a member, learn, volunteer! Visit their website for workshops and events.

VIBRATIONAL MEDICINE ROOTED IN SOUND

Wyatt Melius 2000 Smallman St, Pittsburgh 412-609-8999 • RootedInSound.com Sound massage, Nada yoga, forest bathing, and acoustic-induced meditation. Check the calendar for sound baths on Sundays and Thursdays. See ad, page 12.

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.

Always give without remembering and always receive without forgetting. —Brian Tracy

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.

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 STERLING YOGA AND WELLNESS CENTER

393 Vanadium Rd, Ste 201, Pittsburgh, PA 15243 SterlingYoga.com Sterling Yoga is invested in our students’ health and well-being. We offer alignment-based Iyengar and Hatha style yoga and meditation classes, YTT programs, Himalayan salt cave, reiki, reflexology, massage and sound healing. Our studio is dedicated to helping you find the right path of healing and joy for you. See ad, page 9.

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.

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

December 2023