Natural Awakenings Greater Pittsburgh May 2022

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

Special Women’s Wellness Issue

RESILIENT THINKING IN UNCERTAIN TIMES TIPS FOR

STAYING HYDRATED

CREATING A SUCCESSFUL

BLENDED FAMILY

BENEFITS OF

PLANT MEDICINE GROWING

POTTTED HERBS & VEGGIES May 2022 | Pittsburgh, PA Edition | naturalawakeningsswpa.comMay 2022

1

YOUR ONE TRUSTED GLOBAL ONLINE DESTINATION FOR

Regenerative Whole Health™ Benefits 24/7 ACCESS

KnoWEwell is a One-Of-A-Kind Platform that centralizes today’s trusted global knowledge, resources and community to Prevent and Address the Root Causes of Chronic Diseases.

Find best-matched Vetted Practitioners.

Learn from Top Educators and Experts.

Access Evidence-Based Resources.

Make Meaningful Connections in Community Topic Groups.

Explore Funding Help for Outof-Pocket Costs of Practitioner Services.

Invest in Your Optimal Health & Well-Being.

Visit KnoWEwell.com Today and receive 50% Off your first year.

Practitioners Apply: NAPA10221P | Individuals Apply: NAPA10221 2

Pittsburgh, PA

NaturalAwakeningsSWPA.com

May 2022

3

HEALTHY LIVING HEALTHY PLANET

PITTSBURGH, PA EDITION

letter from publisher

Feasting on Foraged Food

I love to forage. Foraging is one of the reasons that this time of year is so exciting! I have so many amazing things that Managing Editor Sven Hosford I love to forage and so many that I have yet to learn that I Lead Editor Martin Miron can. My favorite is wild onion and they are really abundant Production Assistant Joann Dalnoky right now. They are also super-nutritious. I put them in eggs, Design & Production C. Michele Rose soups and really almost anything I cook. I harvest a nice bunch every couple of days and keep them in the fridge so Sales & Marketing Michelle Dalnoky

they are ready to use. I used to go for ramps but since they CONTACT US are becoming endangered and should only be sustainably Natural Awakenings – Pittsburgh harvested I go for the onions and the truth is that I find that P.O. Box 390 Uledi, PA 15484 I like them much better and they are right outside my door.

Phone: 724-271-8877 My second favorite daily foraged food is dandelion which Publisher@NaturalAwakeningsSWPA.com I also add into many different dishes or even in salad. My NaturalAwakeningsSWPA.com Italian grandmother used to send us out as children to colSUBSCRIPTIONS lect dandelion greens. You can also buy them in high-end Subscribe online to receive your FREE monthly digital magazine grocery stores or just go out and pick your own. They are at NaturalAwakeningsSWPA.com. also really healthy and have many medicinal qualities.

I also enjoy tea regularly, and it’s a good substitute for plain water, which I am not that fond of. Fresh, hand-picked NATIONAL TEAM tea is such a pleasure and seems so naturally sweet and CEO/Founder Sharon Bruckman delicious to me. At this time of year, I typically use violet, COO/Franchise Sales Joe Dunne Layout & Design Gabrielle W-Perillo forsythia and dandelion flowers, along with yarrow and mint Financial Manager Yolanda Shebert leaves. No sweetener needed. It is so tasty and super-healthy.

Asst. Director of Ops Heather Gibbs Digital Content Director Rachael Oppy If you look up the health and nutritional properties of each National Advertising Lisa Doyle-Mitchell of these plants and flowers you’ll be amazed. It is also beautiAdministrative Assistant Anne-Marie Ryan ful and superbly aromatic. It’s an experience from harvesting to steeping to sipping. You really should try it.

Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Foraging is a learning process, and you want to be Naples, FL 34103 NaturalAwakeningsMag.com absolutely sure that you know what you are consuming.

Plants can look similar and can literally be deadly, so don’t take any chances. Be 100 percent sure that you know your ©2022 by Natural Awakenings. All rights reserved. plants. There are many resources: books, websites, plant Although some parts of this publication may be reproduced and reprinted, we require that prior identification sites, pages and local plant walks for learnpermission be obtained in writing.

Natural Awakenings is a free publication distributed ing to identify wild edible plants. Never assume you know locally and is supported by our advertisers. Please call to find a location near you or if you would like copies something, and don’t take just anyone’s word for it. Verify placed at your business. everything. Also make sure there are no chemicals or pesWe do not necessarily endorse the views expressed in the articles and advertisements, nor are we ticides used where you forage. Foraging is fun, satisfying, responsible for the products and services advertised.

Check with a healthcare professional regarding the free, healthy and tasty! You should try it. It’s a great excuse appropriate use of any treatment. to get out into nature.

Publisher Michelle Dalnoky

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

Natural Awakenings is printed on recycled newsprint with soy-based ink.

4

Pittsburgh, PA

Michelle Dalnoky, RN, BA, Publisher

NaturalAwakeningsSWPA.com

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

16

Contents 8 EASY CONTAINER GARDENING

14 11

How to Grow Edibles in Pots and Planters

11 REDRANGE FARM The Original Organic

12 INTERMITTENT FASTING BASICS

How to Improve Health by Eating Less Often

14 PARTAKE IN THE

22

WISDOM OF SOLOMON

15 PLANTS AS MEDICINE A Vision for the Future of Healthcare

16 RESILIENT MOTHERING How Moms Are Forging Ahead in a Changing World

19 MOTHERING THE WORLD 20 THE BLENDED FAMILY Tips for Creating a Successful Stepfamily

24

22 STAYING HYDRATED 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.

REGIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com.

It's Not Just About Drinking Water

24 SAVING BIRDS FROM CATS

Simple Strategies to Protect Feathered Friends

26 JEFFREY BLAND

on Rejuvenating Our Immune System

DEPARTMENTS 6 news briefs 7 health brief 8 green living 11 community

20 22 24 26 spotlight 27 12 conscious eating 30 14 plant medicine 31 19 inspiration

healthy kids fit body natural pet wise words calendar resource guide classifieds May 2022

5

news briefs

Peter Max Limited Engagement

T

he Christine Frechard Gallery will host the Peter Max Experience boutique collection of the finest works of Pop Art painter Peter Max from 5 to 8 p.m., May 14, and noon to 3 p.m., May 15, with a reception and preview from 4 to 7 p.m., May 7. Curator Lesley Smith will accompany the collection and all artworks are on sale. Private and virtual appointments are available upon request.

Admission is free. Location: 5126 Butler St., Pittsburgh. RSVP (required) to ChristineFrechardGallery@gmail.com. For more information, visit ChristineFrechardGallery.com.

kudos Garden Dreams Urban Farm and Nursery opened for business on April 15 at 806 Holland Avenue, in Wilkinsburg. It allows Grow Pittsburgh to grow seedlings that will become fresh food for the community, as well as provide workforce development and educational programming. The new greenhouse is expected to yield more than 20,000 seedlings each year, providing an abundance of fresh local food for community members.

A seedling sale will continue from 11:30 to 6 p.m. Fridays and 10 a.m. to 4 p.m. Saturdays through June 25. Seedlings grown at Garden Dreams are also available at East End Food Coop and at The Frick Pittsburgh.

For more information, visit GrowPittsburgh.org.

News to share?

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

6

Pittsburgh, PA

NaturalAwakeningsSWPA.com

health brief

moc.kcotSebodA/srentrap erutcip

Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group. While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist.

Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID-19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

May 2022

7

green living

EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS

freely/AdobeStock.com

by Maya Whitman

C

ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio.

The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

Fertile Foundations Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when root-bound and do well in smallish pots or grouped together in shallow bowls.

8

Pittsburgh, PA

NaturalAwakeningsSWPA.com

Plants needing to climb can be trained to grow on a trellis placed in a container.”

Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box.

“Repurposing items is another way to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

Generational Nourishment Using high-quality potting soil is paramount and can be store-bought or made at home for less by combining pH-fostering

M. Production/AdobeStock.com

peat moss, vermiculite and perlite. Plants started from seed are more nourishing for both people and the planet.

“Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors.

Some seeds, like kale and basil, thrive either way,” explains Petra Page-Mann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says.

Children are prime candidates for container gardening, especially in cities.

Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.”

Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.”

Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

POT GARDENING TIPS FROM THE PROS FROM MELINDA MYERS, AUTHOR OF SMALL SPACE GARDENING: Mulch the containers. Covering the soil with an organic mulch like evergreen needles and shredded leaves helps conserve moisture and suppress weeds until the plants cover the soil surface.

Use a slow-release, eco-friendly fertilizer. Incorporate it into pots at planting and if needed, make a second application mid-season. It’s a lot easier than applying a fastrelease product every week or two.

Incorporate organic wool pellets into the potting mix to reduce watering up to 25 percent and add air space, nutrients and organic matter to the soil.

Tips on Types of Pots: Terra cotta pots are heavy and tend to dry out faster.

Glazed ceramic pots hold water for long periods and are available in a variety of shapes and colors. Both should be moved indoors for the winter.

Plastic pots come in a variety of colors, are lightweight and can often be left outdoors.

Fiberglass is lightweight, pricey and designed to be left outdoors year-round.

Metal is usually not a problem for northern gardeners and are quite trendy.

For more information on galvanized steel safety, visit Seeds_for_Thought64596.pdf (ucanr.edu).

FROM LISA HILGENBERG, CHICAGO BOTANIC GARDEN HORTICULTURIST: Climbing plants: Growing plants vertically is a great way to save space and add an architectural aesthetic to a container kitchen garden. Select a trellis to accommodate the type of climber. Peas and beans climb using tendrils that grow best around a thin fishing line netting; they won’t stay secure to an iron trellis. Some vining plants need help climbing, so they will need to be tied onto bamboo poles.

Melons: The minimum diameter container is 12 inches for watermelon, provided it’s a smaller stature, bush-type cultivar. Generally, watermelons produce two melons per plant if they are provided with highly fertile, well-drained soils. Muskmelons can be trellised in pots. Apply organic fertilizer three times during the melon plant’s growth: when the vines begin to run, when the first flowers appear and after the first harvest.

FROM AUTHOR MARK RIDSDILL SMITH: Seasonal favorites: Spring: new potatoes, kale, mangetout snow peas (edible pods) Summer: tomatoes, chilies, climbing French beans, Japanese wineberry Fall: arugula, kale, chard, apples

May 2022

9

A PITTSBURGH GARDEN TO DELIGHT THE SENSES

by Martin Miron

GET

SERIOUS SOMEONE ABOUT MEETING

This spring, join the largest holistic, conscious, spiritual and green network dating site online. We invite you to become a member and feel the energy on our site from the moment you first log in.

Join now at NaturalAwakeningsSingles.com TRY FOR FREE

P

roposed by occupational therapy students, the sensory garden at Eden Hall Campus is one of the many ways Chatham University combines sustainability and health science. The sensory gardens at Eden Hall incorporate plants and trees as in any garden, but with the specific intention of heightening a sensory experience.

Plants are chosen for their tactile properties and aromas, the sounds they make in the wind, as well as their visual appeal. Hardscape elements like seating, pathways, water features and signage are also incorporated to enhance sensory experiences and provide added comfort and interest. Visual stimulation enhances cognitive and physical development across all ages.

Background noise is hard to tune out and can be overwhelming, overstimulating and overbearing in certain situations. The sensory garden allows people to take a step back and focus on naturally occurring sounds like water trickling, birds chirping, wind and wind spinners and insects flying.

Texture comes with everything that is done, and the garden gives many opportunities to take some time and really appreciate the surroundings, such as feeling the fuzziness of the lamb’s ear and sage, noticing the course texture of the mulch and feeling the smoothness of the chair, table and swing.

Sense of smell is extremely stimulating and found to be closely linked to memory and emotions. The garden provides a variety of smells. Movement is essential in everyday life to increase blood and oxygen flow in our bodies. In the garden, active opportunities are included to help target specific areas among all age groups to live a healthy life.

Location: Woodland Rd., Pittsburgh. For more information, visit Chatham.edu.

10

Pittsburgh, PA

NaturalAwakeningsSWPA.com

community spotlight

Redrange Farm – The Original Organic

by Martin Miron

R

edrange Farm, in New Salem, is not only USDA Organic certified and Demeter Certified Biodynamic, they maintain a regenerative philosophy throughout their operation.

Owned by Lorraine and Rogers Clawson, the farm’s beef, goat and lamb is raised and finished on grass and supplemented with organic hay in the winter as needed. Heirloom vegetables and herbs, tomatoes, peppers, lettuce, summer and winter squash are some of their produce varieties, as well as culinary herbs and soon, medicinal herbs.

She says, “We work with nature not only for preservation and conservation, but also towards restoration—believing in land stewardship and holistic farming that heals the land. To be certified biodynamic, you have to meet organic standards as a minimum, then the qualifying goes above and beyond with more stringent adherent measures. If you ask me how I would describe biodynamic farming to someone, I would answer, ‘The original organic,’ only because the term organic is well-known. Then I would add, ‘Before organic-approved fertilizers and pesticides became a common practice.’”

Their story began when they purchased a home in New Salem in 2012 with just under five acres. They currently own six acres and lease additional acreage close by for livestock rotation. “When my husband [a retired forest ranger] asked me if I was interested in getting a small farm with a couple of chickens and a couple of goats, it quickly developed into a passion to treat the land the best I could, leaving a small carbon footprint and grow nutritious food,” says Lorraine.

“The definition of biodynamic agriculture resonated with me—an ecological farming system that views the farm as a selfcontained and self-sustaining organism. Biodynamic farmers strictly avoid all synthetic chemical pesticides, fertilizers and

transgenic contamination. Instead, they stress farm-generated, living solutions to pest control and fertility and set aside a minimum of 10 percent of their total acreage for biodiversity,” she explains. “The health and well-being of the farm animals, the farmer, the farm and the Earth: all are integral parts that make up the whole.”

The U.S. National Organic Program permits imported organic fertilizers and pesticides. “We do not use any synthetic chemicals, fertilizers, herbicides or pesticides,” says Lorraine. “Compost is started on the farm and used here to increase the vitality of our soil health. We use companion planting and herbal sprays to combat garden pests. Housing is provided where the animals are able to move freely. Water and free choice minerals are provided. We do not believe in de-horning of our livestock, de-beaking or wing clipping of our poultry. Holistic and herbal practices are used.”

The Clawsons volunteer for local functions and church dinners, and donate to food banks. They also work with the California Area School District, East End Community Center, providing education on food, nutrition and farm animals. Lorraine says, “I believe we need to get the young involved as to where our food comes from, the pros and cons of different farming practices and the impact it has on the planet.” Their mission is preserving the land, air, water and biodiversity for future generations.

Redrange grows custom orders for restaurants and distributors and has an online store for retail and wholesale customers. The growing area located at 590 Footedale Road is open to the public, over the summer, and they accept SNAP and Farmer Nutrition vouchers.

Redrange Farm is located at 604 Footedale Rd., in New Salem. For more information, call 724-912-1533 or visit RedrangeFarm.com.

May 2022

11

conscious eating

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

tатьяна kреминская/AdobeStock.com

by Sheila Julson

F

asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health.

“Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.”

Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast twice a week and eat regularly the other five days. Another method known as OMAD involves eating one

12

Pittsburgh, PA

NaturalAwakeningsSWPA.com

meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Women’s Fasting Needs Differ “In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life.

“Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

photo courtesy of Laura Fuentes

Planning for Success The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the e-book Intermittent Fasting for Women.

Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.”

When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking.

A common misnomer is that we must eat ketogenic or low-carb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets.

Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.”

Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

MEDITERRANEAN CHICKEN FARRO BOWLS 1 cup cooked farro 3 cups water or stock ½ tsp salt 1 lb boneless, skinless chicken breasts (2 large breasts) 3 Tbsp olive oil Zest of 1 lemon 2 Tbsp lemon juice 2 cloves garlic, grated 1 tsp dried oregano ½ tsp kosher salt ¼ tsp black pepper 1 Tbsp olive oil 1 pint cherry tomatoes, halved 2 cups chopped cucumber 1 cup kalamata olives, pitted and sliced

½ red onion, sliced 1 cup tzatziki sauce, purchased ready-made or prepared from the following recipe ½ cup crumbled feta cheese Lemon wedges, for serving Fresh dill and parsley for garnish (optional) Tzatziki Sauce 1 cucumber 1 garlic clove 1 cup plain yogurt ½ tsp salt ½ tsp lemon juice ¼ tsp dried dill

Rinse and drain farro, then place it in a pot with salt and enough water to cover. Bring to a boil; reduce heat to medium-low and simmer for 30 minutes. Drain any excess water.

In a gallon-size zip bag, combine chicken breasts, olive oil, lemon zest, lemon juice, garlic, oregano, salt and pepper. Marinate for four hours or overnight. In a large skillet, heat olive oil over medium-high heat, add the chicken breasts into the skillet and cook for 7 minutes, flip and continue to cook for another 5 to 7 minutes until the internal temperature has reached 165° F. Discard marinade. Remove chicken from pan and wait 5 minutes before slicing.

To assemble the bowls, place a bed of farro at the bottom of the bowl. Top with sliced chicken, tomatoes, cucumber, olives, red onion, tzatziki sauce and feta cheese.

Sprinkle with parsley and dill and serve with lemon wedges.

Tzatziki sauce: Line a large bowl with a mesh strainer, place a paper towel into the strainer. Use a grater to grate the cucumber and garlic clove.

Transfer to the strainer to remove the excess moisture. In a medium bowl, combine the shredded cucumber, garlic, yogurt, salt, lemon juice and dill.

Stir to combine and refrigerate for an hour before serving.

Recipe courtesy of Laura Fuentes.

May 2022

13

green living

MONTHLY PLANNER june

men’s health

july food connection

august

self-empowerment

plant medicine

Partake in the Wisdom of Solomon

by April Smith

S

olomon’s Seal (Polygonatum), is a sweet, nutritious wild edible. It grows in clumps of stems ranging to three feet in deciduous woodlands through the east coast. The origin of the name of this plant is shrouded in folklore, stemming from the unique markings of the rootstalk that resemble Hebrew characters and flower shape. The flower’s petals resemble a star.

The young sprouts are a source of trail food. It is known to reduce premenstrual syndrome symptoms and enhance fertility for women.

Males used it to enhance low libido naturally. Add comfrey into a salve or oil to promote wound healing and minor skin irritations such as poison ivy. Used topically on the skin, it promotes a healthy, clear, radiant complexion.

Simply Solomon Oil Preparation

Method 1: Wash and cut/chop the rhizomes and put them in a small saucepan. Cover with olive oil (recommended) and let simmer over low heat for approximately 25 minutes.

Remove from heat. Cover and let cool. Strain with a cheesecloth and keep in a cool dark area (up to a year).

Method 2: Place dried rhizomes in a mason jar with a choice of oil. Seal. Let set in a window seal for two to six weeks. Strain the liquid with a cheesecloth. Place remaining oil in an airtight container of choice. Store in a cool/dark area (this method will last longer but will be less potent).

Special Precautions

Pregnancy and breastfeeding: There is insufficient research about using Solomon’s Seal during pregnancy and breastfeeding. Stay on the safe side and avoid use.

learn about marketing opportunities at:

724-271-8877

Diabetes: Solomon’s Seal might decrease blood sugar levels. There is some concern that it might interfere with blood sugar control. If using Solomon’s Seal and taking diabetes medications, monitor blood sugar closely.

Solomon’s Seal is an endangered species; harvest ethically and replenish the local environment. If this species grows abundantly on private property, harvest in small quantities. Solomon’s Seal is an easily cultivated plant, so add a row into this year’s gardening plans.

April Smith is the owner of Native Holistics. For more information, call 1-304-999-4372 or visit NativeHolistics.com. See ad, page 19.

14

Pittsburgh, PA

NaturalAwakeningsSWPA.com

Tour of grow facility

Plants as Medicine

A Vision for the Future of Health Care

by Sven Hosford

M

edical doctors gathered recently in Minneapolis to discuss the use of plants – particularly cannabis—in their practice. One presenter talked about a system of “plantbased synergistic polypharmacy supporting homeostasis... Not pitted against, but supporting the next breakthrough reductionist intervention with remarkable short-term power and efficacy.” In other words, a future where pharma-oriented medicine and plantoriented medicine work in harmony.

So believes Dr. Stephen Dahmer, chief medical officer of Vireo Health and its parent company Goodness Growth Holdings, Inc. In early April, they hosted the Spring into Cannabis Symposium, a two-day event that included continuing medical education credits (CME) to qualifying medical professionals—a rare opportunity at cannabis educational events—and a tour of one of their growing operations. Goodness Dr. Stephen Dahmer Growth is a physician-led, science-focused cannabis company and intellectual property developer, and its subsidiaries Vireo Health and Green Goods make it one of the largest multi-state operators growing, selling and researching medical cannabis in the country.

While Dahmer’s vision of a future plant-oriented medical system involves far more than just cannabis, the revolution that cannabis is bringing to the system is helping to change the minds’ of medical doctors, creating a new way of thinking about health care. He discussed the symposium and his vision in a recent podcast interview. For him and his colleagues, it all starts with solid science. “Minnesota has a fantastic medically oriented program,” he says. “The department of health there does fantastic research in asking questions directly to patients and providers. They maintain a registry—one of few in the world—that are monitoring those patients in the program and routinely publishes results from that.”

Dahmer hears a general call among providers for more CME. He said, “Physicians—especially of my age—received zero education about

the endocannabinoid system in medical school. The only thing we learned about cannabis was the derogatory and negative effects. So we know nothing about harnessing potential benefits or how to best consult and work with patients that are interested in exploring this path.”

This gap is what the symposium was designed to help fill. “There is so little we do know about the positive potential for this plant, we need to build off one another,” he said. “This is not coming through the usual pipeline. We need to create this content ourselves.”

The first day’s speakers were very well received, says Dahmer, but the highlight for many was a tour of Goodness Growth’s grow facility on the second day. “So many providers for the first time got to actually see where these plants are grown and the process by which our medicines are made. For every provider I bring through, it’s a remarkable experience to see the actual plants that we offer to our patients.”

Dahmer sees that physicians are more eager to learn more about the endocannabinoid system. He says, “It’s an endogenous system that is super-modulatory toward homeostasis. I can’t think of one that could be more pertinent and important right now. As a primary care doctor, 80 to 90 percent of what I see is related to stress. So something that oversees resilience and our body’s ability to deal with stress... what an amazing system that we are just scratching the surface of. Every day, exponential, we are learning more.”

“We are ready for a paradigm shift,” Dahmer says. “We’re seeing mostly chronic disease, where something with a softer impact on our physiology would be more useful. I’m just enthralled with the idea of the entourage effect—this polypharmacy that occurs within the plant. I think this is going to form a solid part of the future of medicine.

“I don’t want to come off as anti-pharmaceutical or anti-Western medicine. There are so many things for which it’s remarkably effective; specifically, acute care medicine. There’s nothing I know that is more effective—as opposed to chronic care medicine, which is more complex and needs a more complex approach in how we treat it. So many aspects of medicine are starting to go in this complexity direction because we know that’s what is going to be needed to tackle these situations.”

To view the symposium and earn CME credits, visit GoodnessGrowth.com or VireoHealth.com. To listen to the entire conversation, visit NaturalAwakeningsswpa.com.

Dispensary May 2022

15

daniilvolkov/AdobeStock.com

Resilient Mothering

How Moms Are Forging Ahead in a Changing World

by Carrie Jackson

T

wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health.

While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care.

Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two 16

Pittsburgh, PA

NaturalAwakeningsSWPA.com

young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance.

“Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says.

Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says.

Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

Reordering Priorities Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes.

An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains.

In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so being mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

Stress Survival Skills The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs.

Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through.

They need to be seen, heard and witnessed in the same way their children are.”

SELF-CARE FOR STRESSED-OUT MOMS For mothers trying to juggle it all, making their own mental health a priority is key. Here are some practical ways busy moms can incorporate their overall wellness into a daily routine.

Set Up Self-Care: Sneaking in breaks throughout the day can have a positive cumulative effect. Follow a guided meditation while waiting for soccer practice, use essential oils in the car, keep a favorite lotion next to the bed or savor a favorite nourishing snack.

Cultivate a Network: Nurturing relationships with supportive peers can provide emotional and social support. Meet a friend for a morning coffee or afternoon walk, join a book club, host a potluck with other mothers or volunteer with a community group.

Prioritize Therapy: The right therapist can provide an unbiased and supportive perspective and help process new and lingering issues. Find a practitioner that understands a mom’s unique needs and a modality that resonates with us. Traditional talk therapy works well for some, but be open to exploring other forms, such as movement therapy or art therapy.

Keep Communication Open: Modeling and encouraging dialogue gives kids a safe space to practice sharing and lets everyone feel valued. Find time during car rides, at the dinner table or before bed to check in with the family and share each other’s thoughts.

Take a Class: Learning a new skill can spark creativity and help build a social network. Try a pottery workshop, join a dance club, take a photography class or study a foreign language just for fun.

May 2022

17

Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.”

She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay

18

Pittsburgh, PA

to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

Joint Healing Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, Evil Witches (EvilWitches. substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about.

She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey.

She made a personal decision to stop drinking a few months into the pandemic,

NaturalAwakeningsSWPA.com

a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says.

For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey.

Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

inspiration

Mothering the World

prostock-studio/AdobeStock.com

by Marlaina Donato

A

ll that is brought to fruition has someone behind the scenes tending to its innate potential. The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring. Whether it be a well-balanced child, a verdant backyard garden or the premiere performance of a symphony, tending to what we love can yield great things. Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience.

“Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’” states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every

day we have simple opportunities to refine this beautiful impulse. We flex the “mother muscle” whenever we acknowledge someone else’s accomplishments, welcome a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry.

The smallest gestures—smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spiritual generosity which is the nucleus of all nurturing.

We also cannot forget ourselves. Too often, we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this famished core, have little from which to draw. Sometimes we are so invested in mothering the wellbeing of others that we forget to do the same for ourselves. It is not selfish to tend to our own potential to thrive. It is a beautiful necessity, and we are worth it.

Marlaina Donato is a mind-body-spirit author, composer and artist. Connect at WildflowerLady.com.

GROW

YOUR BUSINESS Secure your ad spot!

Contact us for special ad rates.

724-271-8877

May 2022

19

healthy kids

josue michel/Unsplash.com

Determine discipline roles. “My husband and I thought we were total failures because we couldn’t agree on how to parent his son. To save our marriage, we agreed that I would ‘resign’ as the boy’s mother and allow my husband free rein to parent as he saw fit,” recalls Nancy Landrum, a relationship coach in Murrieta, California, and author of Stepping TwoGether: Building a Strong Stepfamily. Studies show that blended families work best when each parent disciplines his or her own child, while the stepparent works to develop affectionate bonds with their stepchild and serves as the child’s sounding board, particularly in the beginning. “One of the worst things you can do as a stepparent is talk negatively about your stepchild to the bio-parent. Nothing will strain a relationship more quickly,” says King.

The Blended Family TIPS FOR CREATING A SUCCESSFUL STEPFAMILY

by Ronica O’Hara

T

he Brady Bunch aside, blended families seldom look like TV sitcoms. They often come with a cast of characters— freshly remarried parents, a number of kids and stepkids, up to four sets of relatives and exes in the wings—all with their own needs, hopes and issues. One in six children today lives in a blended family, so the stakes are high for their well-being, and yet, understandably, two out of three blended marriages fail.

They don’t have to, says Kimberly King, a children’s book author in Fairfield, Connecticut, who was raised in blended families and as a parent, now has her own blended batch of kids. “Blended families work when parents plan for challenges, have space for disagreements and have an incredible amount of patience and love. But they are not for the faint of heart!" she says.

Therapists and blended-family veterans offer advice for those on this important journey: Go slow and steady. It can take two to four years for a blended family to adjust to living together, counsels the American Psychological Association. The process can be particularly hard for youngsters from 10 to 14. “Don’t pressure the children. If they don’t want to call you Mom or Dad, don’t take it personally. They have their own biological parent whom they love, and they didn’t ask for their parents to get divorced. Stay positive and realize that time itself is an important factor,” counsels Rabbi Shlomo Slatkin, a licensed clinical professional counselor, in Baltimore, and founder, with his wife, Rivka, of TheMarriageRestorationProject.com.

20

Pittsburgh, PA

NaturalAwakeningsSWPA.com

Keep an eye out for turning points. In a classic 1999 study in the Journal of Social and Personal Relationships, University of Iowa researchers reported on factors they called “turning points” that can knit a blended family together. These include celebrating holidays and special events together, perhaps by creating new rituals; spending quality time together, even doing such ordinary things as shopping or watching a football game, either as a family or as a parent-stepchild activity; and pulling together over a family crisis. On the other hand, unresolved conflict among parents and children drives families apart.

“The best thing my dad did to blend our post-divorce, new family was take us on a four-day hike to Mount Washington,” recalls King. “We hiked, talked, helped each other, suffered, whined, got wet, struggled, laughed, slipped, learned campfire songs, slept in bunks and found a new respect for teamwork, nature, overcoming adversity, and our stepmother!”

Give talking a chance. Over shared meals, board games, nature hikes and everyday activities, stepfamilies can build bonds with each other. Having regular meetings to hash out problems also strengthens a new family unit. King’s family uses the summer camp strategy of the talking stick. “When you have the talking stick, it is your turn to talk and everyone else has to pay attention and listen. No interruptions,” she says. They also keep a family journal in which kids can write out their problems, enabling parents to respond in writing or conversation.

Don’t give up. “For me, the time I knew it was going to work forever was actually directly after one of our lowest points,” says Brooke Carlock Lobaugh, of Lititz, Pennsylvania, a teacher and creator of TheBlendedMess.com, an online resource for stepfamilies. “We had separated, and we just both really missed each other and missed the family, and we realized that the kids would eventually get older and our problems would lessen, and that we needed to choose each other, over and over again. I realized that if our separation led to another divorce, I would either be alone or find someone new with a new set of problems, and I wanted to fix the problems with the person I loved. We haven’t looked back since.”

Health and wellness writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

DEEP TALKING

Deepening the Dialogue When the going gets tough in a blended family, an Oprah Winfrey-endorsed dialogue technique known as Imago Therapy can help transform animosity into harmony. As laid out by relationship therapist Harville Hendrix in his New York Times bestseller Getting the Love You Want, it involves specific conversational steps that ensure each side is heard and responded to with empathy.

“Imago is effective for parents of blended families because it teaches them to listen and validate the feelings of the children, as well as to better communicate with each other about the challenges,” says Rabbi Shlomo Slatkin, of Baltimore, whose own marriage was saved by the process and who, with his wife Rivka, teaches it to couples. “If your children are not adjusting well, it is important to be able to give them a voice.

The Imago dialogue process does just that, without judgment.”

The three basic steps include: Mirroring. Person number one describes the problem in a few sentences, using “I” and feeling words. For example, “I feel shut out when you pick up your phone when I’m talking.”

Person number two repeats it back as closely as possible.

“You feel shut out when I pick up my phone when you’re talking.” It may take a few attempts to get it right. Person number two then asks if there’s more to that feeling, and again repeats the phrases back.

Validating. Person number two responds showing respect for the problem, with words like, “I can see why …”

Showing Empathy. Person number two searches for the place inside himself or herself that connects with person number one’s concerns. “I get upset, too, when it feels like someone cuts off a conversation.”

NDABCREATIVITY/AdobeStock.com

Then, they reverse positions and go through it again. Demonstrations can be found on YouTube and worksheets can be viewed at PositivePsychology.com/imago-therapy.

May 2022

21

fit body

Staying Hydrated IT’S NOT JUST ABOUT DRINKING WATER

M

aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and

detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.”

Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com.

“Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.”

“How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York City integrative medicine physician and co-author of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.”

According to Cohen—the risks of dayin-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

How to Hydrate Optimum hydration is more nuanced than simply drinking eight to 10 eight-ounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot 22

Pittsburgh, PA

NaturalAwakeningsSWPA.com

temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments.

Cohen points to a few reliable markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over-hydrating.”

In her book Quench, Cohen delineates a five-day plan to optimize hydration.

Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt).

Drink a glass of water before every meal.

“For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says.

When feeling hungry, drink a glass of water. We often mistake hunger for thirst.

Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water.

Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

Hydrating Foods According to Axe, some foods are naturally hydrating, including coconut water, melons,

castecodesign/AdobeStock.com

by Sandra Yeyati

tured water by eating plants should be your goal, so your body and your cells are better hydrated.”

castecodesign/AdobeStock.com

Best Fluids to Drink

celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes.

Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they

form this gel-like structure on them.

Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this struc-

“The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best athome system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code.

“The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties.

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

May 2022

23

natural pet

Saving Birds from Cats

the bird, this rainbow color stands out like a sore thumb,” says Ken Otter, chair of the UNBC Department of Ecosystem Science and Management. “It’s the opposite of a hunter’s camo.”

Another study at the UK University of Exeter focused on 219 cats whose owners regularly let them hunt outside.

The researchers divided the cats into six groups, including a control group that didn’t change their habits. For 12 weeks, the owners took pictures of every animal their cats brought home and found that collar covers like those used in the Canadian study reduced the numbers of captured birds by 42 percent.

SIMPLE STRATEGIES TO PROTECT FEATHERED FRIENDS

W

by Karen Shaw Becker

hen they’re roaming outdoors, domesticated cats turn into natural-born predators. According to the American Bird Conservancy, domestic felines are the number one human-caused threat to birds in the U.S., killing an estimated 2.4 billion birds every year. Cats have contributed to the extinction of 63 species of birds, mammals and reptiles in the wild.

New studies suggest ways to let a cat enjoy the outdoors without endangering winged species.

Feed Them a Fresh Meat Diet The UK researchers found that when cats were fed a highmeat protein, grain-free food, they brought home 36 percent fewer dead birds and other wildlife. Because cats are strict carnivores, a balanced diet rich in fresh animal meat, fed raw or gently cooked (rather than rendered meat or meat meal), meets their nutritional needs and reduces their urge to kill prey animals. A feline family member will do best with a diet that replicates that of captured prey: high in moisture content with excellent-quality meat, moderate amounts of high-quality animal fat and a very low percentage of carbohydrates. This means absolutely no kibble.

Use Rainbow-Colored Ruff Collars A small study by the University of Northern British Columbia (UNBC) suggests that when bright, rainbow-colored ruff collars are placed on free-roaming cats, it reduces the number of birds they kill. Birds have excellent color vision, and the flashy collars work as an early warning system of impending stealth attacks. “To

Play with a Cat Daily Households in which owners engaged in five to 10 minutes of daily object play with their cats (using, for example, an interactive feather toy like Da Bird) reported a 25 percent decrease in captured prey, according to the UK researchers.

“Cats who are young and still kittenish will play with almost anything. Older cats who’ve been around the block a few times and know how to hunt and play with their toys do tend to get bored more easily,” explains feline behaviorist Marci Koski, Ph.D. “I recommend having a number of different lures and wand toys in your toolbox.”

Avoid Cat Bells or Puzzle Feeders

wegener17/AdobeStock.com

Cat bells have “no discernible effect” on cats’ prey catch, the UK researchers report. Puzzle feeders containing kibble actually increased killed prey by 33 percent, perhaps because of cats’ “inability to easily access food and resulting hunger or frustration,” they write.

24

Pittsburgh, PA

NaturalAwakeningsSWPA.com

Have Them Hunt Indoors for Food To ease boredom, give a cat opportunities to “hunt” for their food indoors. Try separating his daily portion of food into three to eight small meals, fed throughout the day in a variety of puzzle toys, or indoor hunting feeder mice. Or, hide his food bowls in various locations around the house. Start with one

bowl in his usual spot, and then place his food portion into additional bowls in other areas where he is sure to find them.

If there is more than one cat, keep the bowls in separate areas of the house.

Give Cats Safe Outdoor Access For reasons of safety and overall health and longevity, cats should be kept indoors, but with regular supervised access to the outdoors. Training her to walk on a harness and leash can be an ideal way to allow safe, controlled access to the great outdoors. An alternative is a catio (cat

patio), which is a safe outdoor enclosure that allows a kitty secure access to the outdoors. The enclosure should be openair, allowing the cat to feel fresh air and sunlight, but shielded enough to prevent escape or a predator from getting inside.

It also keeps birds safe.

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

May 2022

25

wise words

Jeffrey Bland on

Rejuvenating Our Immune System

by Sandra Yeyati

K

ronment and isn’t overreacting or underreacting, while still working as you would like it—to defend us.

What is Immuno-Rejuvenation?

There are two parts to our immune system.

One is the adaptive immune system, which produces antibodies that remember what we were exposed to in terms of viruses or bacteria, and can mount a response if we are reinfected. The other, the innate immune system, is the first line of defense, found on our mucosal surfaces like our gastrointestinal tract, our respiratory tract or on our skin. In the last five to 10 years, immunologists have discovered that the innate immune system can be epigenetically retrained to be more in balance through things like time-restricted feeding, regular activity or exercise, predictably getting into REM sleep and the incorporation of plantderived nutrients called phytochemicals into our diet, which are believed to activate selective autophagy processes. In conjunction with these lifestyle principles, you want to remove exposure to specific chemicals, including agrochemicals, airborne pollutants, heavy metals—things known to increase inflammation.

The innate immune system is cleansed in part through the activity of the lymphatic system, which is circulated by physical motion. If we’re not moving, our lymphatic system becomes sluggish. Many types of physical medicine—massage, acupuncture, manipulation, chiropractic—are ways of activating lymphatic draining. This is a very important additional component for the improvement of our immune function.

Recent discoveries show that exposure to things like a toxin, a serious viral infection or even post-traumatic stress syndrome may create an alarm reaction in our immune system, and the memory of that gets encoded in something called the epigenetic programming of our immune system, becoming a controller of how the immune system functions. This new state of alarm is passed on from immune cell to immune cell, locking the immune system into an imbalanced state that is tipped either towards too much response, which we call inflammation, or too little response, which is immune suppression and increased risk to infection.

A balanced immune system, on the other hand, is resilient and capable of moving forward and backward depending on the exposure that the individual is living through.

We believe we can activate Immuno-Rejuvenation through a process built into our body’s system of renewal called autophagy. Its discovery won a Nobel Prize in medicine and physiology in 2016.

In the immune system, autophagy selectively prunes damaged cells that are carrying bad epigenetic messages, allowing cells that are not predestined to be alarmed to take over, leading to a rejuvenated, balanced immune system that can be more resilient to the envi26

Pittsburgh, PA

NaturalAwakeningsSWPA.com

How can we reset our immune system?

quangho/Shutterstock.com

nown worldwide as the founder of functional medicine, Jeffrey Bland, Ph.D., began his career as a professor of biochemistry at the University of Puget Sound, in Tacoma, Washington. In the 1980s, he was chosen

by Nobel laureate Linus Pauling to serve as director of nutritional research at the Linus Pauling Institute of Science and Medicine. Bland’s expertise and visionary influence helped to popularize sciencebased nutrition and establish standards for evidence-based formulations, quality ingredient sourcing and ethical manufacturing practices in the natural products industry. Bland is the author of more than 100 peer-reviewed research publications and several bestselling books, most notably The Disease Delusion. His latest project is Big Bold Health, a company designed to transform the way people think about the immune system.

At Big Bold Health, we put together resources to take people through an assessment of their own immune system by answering a questionnaire and a host of educational assets including videos, podcasts, blogs, recipes and more. You can access these for free on our website, BigBoldHealth.com.

What targeted, phytochemicalrich foods are you excited about?

Himalayan Tartary Buckwheat. Over the millennia of its evolution, this unique plant developed the ability to activate its immune system to defend itself against bugs, pollutants, poor soils, drought, sun.

As a result, it has in its genes the ability to produce the highest level of immuneactivating phytochemicals of any plant we know—50 to 100 times higher. Human clinical trials indicate that people who consume about 100 grams a day of the whole-meal Himalayan Tartary Buckwheat experience distinctive health advantages, reducing inflammation, lowering blood fats and blood sugar, and improving insulin sensitivity, all of which are conditions related to dysfunctions of the immune system.

How does the ImmunoRejuvenation concept relate to women’s health?

Women have evolved mechanisms to modulate the immune system to accommodate pregnancy, but that estrogen/androgen balance that controls pregnancy also influences their immune system, and we’re starting to learn how it can significantly influence immune cell aging and injury. So this process of selective immune autophagy is very important in women who go on to have the most prevalent cases of autoimmunity, meaning they are more sensitive to some of these things that would produce an immune response that would be inflammatory.

Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

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.

SUNDAY, MAY 1 Sacred Sounds at the Salt Cave – 4-5pm. Hosted

by Sacred Centered You and Salt of the Earth. Join Leza for a relaxing, powerful meditative experience to cleanse the chakra system, followed by sharing of vibrations and frequencies of the crystal bowls. $45 tickets at SaltOfTheEarthPGH.com/Classes-atsalt-of-the-earth. 504 Valley Brook Rd, McMurray.

WEDNESDAY, MAY 4 Spring Wild Edibles Webinar – 5-5:45pm.

Hosted by Allegheny Land Trust. Join us for a talk on wild medicinal and edible spring plants. Learn how to enjoy a meal from your own backyard.

Free. AlleghenyLandTrust.NetworkForGood.com/ events/37877-spring-wild-edibles-webinar. Consider adding a donation to your ticket to support our education programs. 412-741-2750.

SATURDAY, MAY 7 Garden Mart – 9am-1pm. Hosted by Old Economy Village, preserving the unique culture of the Harmony Society, a 19th century religious commune in Beaver County. Featuring heirloom varieties of plants from Old Economy Village greenhouses alongside plants and garden-related items from vendors. Admission free. 270 16th St, Ambridge. 724-266-4500.

1st Annual Pittsburgh Opera Free Family Day – 10am-1pm. Hosted by Pittsburgh Opera at the Bitz Opera Factory. Designed to show families different components that make up opera. Children must be accompanied. Musical instrument ‘petting zoo’; voice lessons; choreography; prop making. Culminates in free Brown Bag Concert from noon-1pm featuring award-winning resident artists. Limit 100 participants.

Register at pghopera.typeform.com/to/p9CtCIxa. Bitz Opera Factory, 2425 Liberty Ave. 412-281-0912.

Mother of All Pottery Sales – 10am-5pm. Hosted

by Union Project. Ceramic artists demonstrate techniques while exhibiting and selling their art.

Outdoor, and indoor booths. Indoor booths will use timed entry – register at UnionProject.org/event/ mother-of-all-pottery-sales-2022 for timed entry.

Union Project, 801 N Negley Ave. 412-363-4550.

Build Your 1st Web Site in 5 Minutes: Web Dev & HTML/CSS/Javascript Basics – 1-3pm. Hosted

by Prototype PGH. Design, develop and deploy your first website. No experience needed but bring your laptop. Free. Register at Eventbrite. Donations help offset cost of future workshops. Prototype PGH, 460 Melwood Ave, #208. Info PrototypePGH.com.

SUNDAY, MAY 8 Mamas, Mimosas & Mala Making Yoga Meditation Mother’s Day Workshop – 2-3:30pm. Hosted at the David Mateer Center for the Performing Arts. Make mini Malas, sip mimosas, gentle stretch yoga, and meditation. Registration includes material for your mala. $45 via Eventbrite. 105 4th St, Greensburg. 724-832-7464.

TUESDAY, MAY 10 Botanic Garden Observations: Field Journaling – 6:30-8:30pm. Hosted by West Virginia Botanic

Garden. Unearth your creativity. Try something new within the setting of the Botanic Garden. $20/ members, $30/nonmembers at FlipCause.com/ secure/cause_pdetails/MTQzMTc5. Info WVBG. org. 1061 Tyrone Rd, Morgantown, WV.

THURSDAY, MAY 12 Introduction to Ayurveda – 6:30-8pm. Hosted

by Kaleidoscope II and Molly Culleton, owner of Turiya Holistic Health. Ayurveda is Yoga’s science sister, teaching us how to balance our body through food, sleep, and routine. Explore the foundations of Ayurveda and its unique approach to daily living. $25. 7 E Walnut St, Washington, PA.

FRIDAY, MAY 13 Restorative Yoga – 5:45-6:30pm. Hosted by Salt of the Earth. Revive and restore your wellbeing with yoga in the healing and detoxifying Himalayan salt cave. $55. Tickets at clients.MindBodyOnline.com/classic/ ws. Salt of the Earth, 504 Valley Brook Rd, McMurray.

SATURDAY, MAY 14 Mother Nature’s Garden Market – 9am-2pm.

Hosted by KNEAD Community Café. All-natural plant-based or garden related items. Homemade and small cottage industry vendors including culinary herb plants, annual and perennial flowers/ baskets, native and medicinal plants, outdoor décor, birdhouses, pottery, gardening books and supplies.

Barnes St. Info: 878-847-7997.

Volunteer Workday: Churchill Valley Greenway – 10am-Noon. Join the Allegheny Land Trust stewardship team in identifying and removing invasive plants and improving habitat and existing trails at Churchill Valley Greenway, 800 Beulah Rd. Free event. Register at AlleghenyLandTrust.

NetworkForGood.com/events/40321-churchillvalley-greenway-volunteer-workday. Info: AlleghenyLandTrust.org.

Spring Fling Ukrainian Food Festival – 11am4pm. Hosted by St. Vladimir’s Ukrainian Orthodox Church. Ukrainian Food Festival and Bake Sale! Stuffed cabbage, pierogis, halushky and more. A portion of the proceeds go to relief efforts in Ukraine. St. Vladimir’s Ukrainian Orthodox Church, 73 S 18th St. 412-431-9758.

May 2022

27

therapy grade Himalayan singing bowls create space for deep meditation and relaxation. $30. Tickets at WellnessLiving.com/schedule/harmonic_egg_ boardman. 412-609-8999.

SUNDAY, MAY 15 Intention Planting Ceremony: A Yoga, Meditation & Seed Planting Workshop – 1-2:30pm at The Space GBG. Welcome Spring with guided lotus meditation, gentle flow yoga, and planting seeds of intention. Workshop includes lotus flower candle, mandala patterned flowerpot, seed paper. $30 at Eventbrite. The Space GBG, 203 Old Rte 30, #B, Greensburg. 724-672-3294

friday

WEDNESDAY, MAY 18 Salt Cave Crystal Bowl Sound Bath Meditation w/Brooke Smokelin – 6-7pm. Hosted by Salt of the Earth, Chakra Yoga Healing, and Vox Lumina.

Come relax, unwind with beautiful crystal bowl sound bath in the salt cave. $55. 504 Valley Brook Rd, McMurray. 724-260-0472.

47th Annual National Pike Wagon Train Trek – various times. May 18-May 21. Hosted by Rose Sines-Cook and National Pike Wagon Train-Grantsville to Uniontown. Enjoy three days of historic reenactment of Pioneer travel West on the National Pike (Route 40) from Grantsville, MD to Uniontown, PA. Info at Facebook, NationalPikeWagonTrain.

MONDAY, MAY 23 Find Your Wings Family Yoga – 5:30-6:30pm.

Hosted by OMBody and Jenny Dayton Yoga. to benefit the Avian Conservation Center of Appalachia.

Family-friendly yoga (kids 7+) practicing ‘bird’ poses and all things air-related. Cash Donation. OMBody, 90 W Main St, Uniontown. 724-320-9386.

WEDNESDAY, MAY 25 Backyard Farm School: How to Grow a Chef’s Herb Garden – 5:30-7:30pm. Hosted by Grow Pittsburgh and Churchview Farm. Tour the gardens at Churchview and Grow Pittsburgh, sample Chef Csilla’s favorite herbs, take home seedlings courtesy of Grow Pittsburgh, and leave smelling enchantingly of rosemary and basil. $20/person at Eventbrite. 3897 Churchview Ave. Info: Tara@ ChurchViewFarmPGH.com.

FRIDAY, MAY 27 Restorative Yoga – 5:45-6:30pm. Hosted by Salt of the Earth. Revive and restore your wellbeing with restorative yoga in the healing and detoxifying Himalayan salt cave. $55 Tickets at clients.MindBodyOnline.com/classic/ws. Salt of the Earth, 504 Valley Brook Rd, McMurray.

ongoing events

sunday Sacred Sounds – 1-2:30pm. 3rd Sun. Hosted by Sacred Centered You and Visions Reiki & Soul Spa. $25. Join Leza for a relaxing, powerful meditative experience, sound immersion with crystal bowls, and individual healing vibrations through the gong.

206 Alexander Ave, Strabane. 724-745-1785. Tickets at Eventbrite.

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.

28

Pittsburgh, PA

235 Spruce St, Morgantown, WV. Tickets: Clients.

MindBodyOnline.com.

monday Monday Evening with the Wellness Warrior – 6:30-7:15pm. Learn about a different health and wellness topic every week. Zoom in at Zoom. us/j/92446493853. Meeting ID: 924 4649. Steve@ WellnessWarrior.coach.

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

tuesday Spring Bird Walks – 7:30am Led by Mountaineer Audubon at WVU Core Aboretum, Tuesdays from 19 April thru 17 May. No registration required.

WVU Core Aboretum, intersection of Monongahela Blvd and Evansdale Dr, Morgantown WV. 304-293-0387.

Laser Cutting Workshop – Thru Nov. 7-9pm.

Meets once a month. Hosted by Prototype PGH. Learn to use the Full Spectrum Muse CO2 Laser at Prototype PGH for etching and cutting. This laser cutter can cut acrylic, fabric, leather, paper, rubber and wood. It can also etch coated metals, glass, and stone. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com.

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

thursday Yoga Classes – 9:30-10:30am. 1st & 2nd Thurs.

Hosted by Spruce Street United Methodist Church.

All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing.

386 Spruce St, Morgantown, W Virginia. 304292-3359.

Millvale Weekly Block Party – 5-9pm. May 12-August 25. Hosted by Abeille Voyante Tea Co, Cousins Lounge and Maude’s Paperwing Gallery in the 200 block of Grant Ave, Millvale. Check the hosts’ Facebook pages for details.

Sound Bath Thursdays – 7-8pm. Hosted by Harmonic Egg Wellness and Rooted in Sound. Visit us in The Strip’s newest Wellness Center. Gongs and

NaturalAwakeningsSWPA.com

6th Annual Yoga in the Park Series – 10-11am at Allegheny Commons Park, May 28-August 27.

Hosted by Counseling and Wellness Center of Pittsburgh and Pittsburgh Parks Conservancy. Free.

Meet at Allegheny Commons West near Brighton & Ridge. CounselingWellnessPGH.com.

First Friday Walk/Hike – 10-11:30am. Hosted

by Allegheny Land Trust at various interesting parks and green areas around greater Pittsburgh.

For info on location, focus, and cost go to AlleghenyLandTrust.networkforgood.com/events.

412-741-2750.

Friday Family Walk – 10am-Noon. Hosted by West Virginia Botanic Garden. First Friday of every month. Enjoy a short story followed by a walk around the Garden, conclude with a simple craft.

Trail accommodates off road strollers. Members/ free, $15/donation per family suggested. Preregistration required: wvbg.org or Forms.donorsnap. com/form.

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

One Allegheny Ave. 412-237-3400. Register: CarnegieScienceCenter.org.

saturday Morgantown Farmers Market – 8:30-Noon. Saturdays through October. Wide variety of food and farm products grown and made by vendors within 50 miles of the market. 400 Spruce St, Morgantown, WV. Info mfmgamanager@gmail.com.

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 – Noon-2pm Second Saturday 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.

Chakra a Month Workshop Series with Brooke Smokelin – Thru July. 1-3pm, Sat; 7:30-8:30pm, Wed. Online or in person: sessions recorded. Take a transformational journey of self-discovery, deep dive into self, activate and explore chakras one at a time, learn specific yoga poses and practices for each chakra. 25 CEUs for yoga instructors. Two levels: $385 or $1,060. Info/register: Brookesmokelin.kartra.com/page/2022ChakraAMonthONLINEJan-July.

Sacred Sounds Healing Meditation Series – 7-8:30pm, first Sat through July with Visions Reiki and Soul Spa and Sacred Centered You. Explore higher levels of guided meditation using Sound Healing, Reiki, and Self-awareness. $25 at SacredCenteredYou.com/registration. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

724-745-1785.

FIND YOUR

We invite you to join and experience a truly conscious, loving, dating environment with amazing members.

TRY FOR FREE!

Visit us at NaturalAwakeningsSingles.com

May 2022

29

community resource guide

HERBS

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.

BIOLOGIC DENTISTRY JANET LAZARUS – BIOLOGIC DENTIST Dr Janet Lazarus, DMD, NMD Mail: 4313 Walnut St, Ste 178 Office: Olympia Shopping Ctr Arcade, McKeesport • 412-754-2020 • Dr.Lazlo@hotmail.com

Dr. Lazarus practices compassionate biologic dentistry by looking at the whole body to offer preventative care and health maintenance. She offers compatibility testing on dental material, safe mercury removal, extraction and a host of other treatments including ozone therapy. She has been practicing for 28 years. See ad, page 7.

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 7.

FUNCTIONAL NUTRITION TERESA TAO HOLISTIC HEALTH Teresa Tao Hi@TeresaTao.com TeresaTao.com

Teresa is a Nutritional Therapy Practitioner who helps people find the root cause of their health concerns and symptoms and restores their health through functional nutrition. Areas of specialty include digestion issues and chronic symptoms. Schedule a free discovery call to take back control of your health and heal.

HEALTH COACH WELLNESS WARRIOR COACH

Steve Manns, NB-HWC, PHC2, CPT Monroeville and Online Health and Wellness Coaching 724-516-2244 • WellnessWarrior.Coach A national board-certified health and wellness coach offering well-being collaboration through behavior change. A healthy body and mind lead to a happy and healthy life. Come start your adventure to reconnect with a better you through education, nutrition, coaching and accountability.

HEALTH FOOD EVEREST EATS

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

ESSENTIAL OILS NATURAL WELLNESS

Colleen Anthony 2001 Kinvara Dr, Pittsburgh 412-491-2319 • My.Doterra.com/cmanthony Provides natural options for a variety of health concerns using essential oils and natural products. A DoTerra essential oil advocate that offers a natural, holistic approach that empowers you to take control of your health and well-being.

THE KEFIR CHICKS

Connellsville, PA TheKefirChicks.com TheKefirChicks@gmail.com Facebook.com/TheKefirChicks

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 7.

30

Pittsburgh, PA

NaturalAwakeningsSWPA.com

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 3.

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

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

HOMEOPATHY MELANIE KRNETA

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

Migraines, hormonal imbalances, PTSD, grief, arthritis, digestive imbalance. Reiki sessions are beneficial for relaxation and pain management.

Other services provided are far infrared sauna with medical grade color therapy and Himalayan salt and ear candling.

NATURAL BEAUTY PRODUCTS NAPTURAL BEAUTY SUPPLY 724-307-8487 NapturalBeautySupply.com

Naptural Beauty Supply was created to end the stigma around natural hair by empowering men and women to love themselves naturally. We do this by instilling confidence in our community and increasing convenience by having the tools and services in one place, such as hair and body butters, beard care and apparel. We are beauty supply with naturals in mind! See ad, page 21.

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.

I am grateful to be a woman.

I must have done something great in another life. ~Maya Angelou

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 21.

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

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

WELLNESS 360 CAFÉ LLC

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

SALT OF THE EARTH

Himalayan Salt Cave and Crystal Boutique 504 Valleybrook Rd,McMurray, PA 15317 724-260-0472 • SaltOfTheEarthPgh.com Experience the known ancient healing benefits of halotherapy in the Himalayan salt cave, built from 16 tons of pure Himalayan salt. 45-minute sessions scheduled on the hour. Can be rented for private groups up to 10. Provides an inviting and relaxing environment for events and classes: yoga, meditation, sound healing, and reiki. The crystal boutique offers an array of authentic crystals, jewelry, candles, locally-made bath and body, and Himalayan salt products. The knowledgeable staff will help find the right crystal for you or your home décor. See ad, page 18.

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 CHAKRA YOGA HEALING Brooke Smokelin

For more than 15 years helping people feel better and shine brighter through a unique combination of chakra activation tools and vibrational restoration techniques. Come in for a chakra tune-up and get your chakras right and bright for the New Year! How brightly do you want to shine?

JENNY DAYTON YOGA

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

THE HIMALAYAN INSTITUTE OF PITTSBURGH 300 Beverly Rd, Pittsburgh 412-344-7434 • HipYoga.org

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

See ad, page 3.

classifieds

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

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

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

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

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

May 2022

31