Natural Awakenings Greater Pittsburgh Edition February 2021

E R F

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HEALTHY

LIVING

HEALTHY

PLANET

SPECIAL EDITION

HEART-CENTERED LIVING plus earth-friendly weddings

Big Love for Small Animals THE JOY OF FURRY LITTLE COMPANIONS

BECOMING HEART-MINDED

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

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HEALTHY LIVING HEALTHY PLANET

PITTSBURGH, PA EDITION Publisher Michelle Dalnoky Editor Martin Miron Calendar Editor Sara Peterson Ad Designer Zina Cochran Design & Production C. Michele Rose Sales & Marketing Michelle Dalnoky Lisa Doyle

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letter from publisher

Just Wait

One of the best coping mechanisms that I have learned is to… just wait. Growing up in a dysfunctional home, I was always fearful and frantic, then spent my years as a young woman flitting around, not really being confident about or successful at anything. I was impulsive and volatile.

Then I developed an autoimmune disease. I had a bad virus that made my lymph nodes become severely enlarged, and then Grave’s disease. I went undiagnosed for over a yearand-a-half despite seeing many doctors and showing the classic symptoms of bulging eyes, anxiety, rapid heart rate and weight loss—but that’s another story.

I also learned that stress was a major causal factor in this process and I had to change the way I was coping with life. I learned to calm my impulses. I learned to wait. That lesson has served me so well. It helps me get through any stressful situation, whether it’s just something small or upheaval in the world.

If I just wait, I may decide that I don’t really need to respond to that argument right now. Pounding on the steering wheel won’t make the light change any faster. I don’t need to make a big decision right now. If it’s urgent, of course I need to act, but most of the time a little space and thoughtfulness go a long way toward making a better decision. Time can change your perspective. Time can bring a calm approach. Time can allow for input from others or simply change one’s own ability to see things from different angles.

Something that gets us riled up at first may look totally different, even silly, an hour or a day or even a week later. I am usually not one to procrastinate, and I like to get things taken care of in a timely manner but waiting can be a lifesaver when it comes to finding the best approach to challenging matters. If we are depressed, stressed or out of sorts… just wait.

Keep moving forward, keep problem solving, be grateful for what we have, and with so many things in upheaval in the world right now, if we can, hold on and……just wait.

Michelle Dalnoky, RN, BA, Publisher

Coming Next Month MARCH

Plant Medicine for Mental Health Plus: Organic Farming

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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.

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Contents 6 ALLEGHENY EATS

8 10

Grassroots Action to Preserve Food Safety Net

8 SAYING 'I DO'

TO THE PLANET

Green Weddings Embrace Sustainability

10 HEARTFELT EATING

Best Foods for a Heart-Healthy Diet

12 TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

14 HALTING HYPERTENSION

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Exercises to Lower High Blood Pressure

16 LIVE A HEART-HEALTHY LIFESTYLE

Integrative Cardiologists on Preventing Heart Disease

19 BECOMING

HEART-MINDED

20 SHEFALI TSABARY

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on Conscious Relationships

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.

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22 VEGGIE TRICKS

How to Get Kids to Eat Better

24 BIG LOVE FROM SMALL ANIMALS

The Joy of Furry Little Companions

DEPARTMENTS 4 news brief 5 health briefs 6 business 8 10 12 14

spotlight green living conscious eating healing ways fit body

19 20 22 24 26 30 31

inspiration wise words healthy kids natural pet calendar resource guide classifieds

February 2021

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news brief

Birds on the Edge of Extinction

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ennifer Smith, senior aviculturist at the National Aviary, will present the virtual lecture, A Race Against the Clock to Save Endangered Species, from 7 to 8 p.m., February 11.

She says, “Over the course of only a few decades, an invasive species decimated the bird populations on the island of Guam. A handful of species, rescued by conservationists in a Guam Kingfisher race against the clock to avoid their extinction, were brought into human care. Survival for the Guam Kingfisher and the Guam Rail, with fewer than 200 individuals from each species in human care, depends on international coordinated conservation efforts.”

Smith will explain how the National Aviary is leading the way for a hopeful future for these birds, and what it takes to bring back a species from the brink of extinction. The National Aviary’s new Virtual Speaker Series offers timely information directly from the experts as they share stories about their work, giving a sneak peek into their daily lives. Each lecture features a different topic, and the experts will answer audience questions submitted during the presentation.

Admission is $13 for members and $15 for non-members. Register at Tinyurl.com/NationalAviaryLecture.

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health briefs

Consider Melatonin to Lower COVID-19 Risk Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic. Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories.

They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus. “We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

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Use Glass Baby Bottles to Avoid Microplastic Particles Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study

by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles.

Polypropylene bottles have a “5” on the recycling symbol on the bottom.

Government Updates Risks of Amalgam Fillings In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks. Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates.

Mindful of health and aesthetics, patients are increasingly opting for tooth-colored resin composites.

Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries.

February 2021

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business spotlight

Allegheny Eats

Grassroots Action to Preserve Food Safety Net

by Martin Miron

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llegheny Eats is a project of nonprofit Sustainable Pittsburgh, in partnership with CRAFT at Chatham University, the Pittsburgh Food Policy Council, PA Association for Sustainable Agriculture, Black Radish Kitchen, Pittsburgh Restaurant Workers Aid, 412 Food Rescue, Greater Pittsburgh Community Food Bank and the city of Pittsburgh.

Funded by a grant from the Richard King Mellon Foundation, the program sells prepared meal kits to customers from local restaurants that use products from local farms and contributes to a fund that offers free meals to struggling service industry workers. Last year, employment in the state restaurant industry fell by 21 percent due to the COVID-19 pandemic.

Allegheny Eats wants to make meals available for their restaurant industry colleagues and neighbors that are experiencing food insecurity. Each meal is supplemented by grant funding, direct donations and the purchases of meal kits. Their goal is also to secure the future for restaurants, farmers and service industry workers beyond the crisis.

Food lovers are an important part of the local food community, and they can make a difference. Those that buy a meal kit through Allegheny Eats from one of the participating restaurants are helping to support restaurant workers, sustain local farms and producers, reduce food waste and keep popular restaurants solvent. Some participating restaurants include Bae Bae’s Kitchen, Black Radish Kitchen, The Vandal and Casa Brasil. Produce sources include Bitterends Farm, Churchview Farms, Jubilee Hilltop Ranch, MADE by Scratch & Co. and Tiny Seed Farm.

Kits are $30 to $100 for a meal for two; from tacos and hamburgers to full pasta dinners with sides, with $15 going directly to fund the program. Each meal kit contains locally sourced produce and products. This information helps farmers and producers know how much to plant for the upcoming growing season and reduces the amount of spoilage during harvest time because that food is accounted for by Allegheny Eats. Kits can be ordered by Tuesday for pick-up/carry-out on Thursday. Delivery is available to restaurant workers only by a team of volunteers coordinated by 412 Food Rescue.

Meal kit purchases and charitable donations also provide cash flow for restaurant, allowing them to stay open despite employee layoffs and supply chain disruptions until they can safely resume regular service after COVID. For more information, visit AlleghenyEats.org.

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February 2021

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green living

Saying ‘I Do’ to the Planet Green Weddings Embrace Sustainability

by Sandra Yeyati

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rom advising couples about Earth-friendly menus to reducing and reusing plastic in her business operations, wedding planner Erica Jill Razze, of Capiche Custom Events, in Wilmington, Delaware, is dedicated to environmentalism. When designing her own wedding last year, she wanted it to serve as a portfolio example of sustainability. “Our parents are a little more traditional, so there were certain aspects that we tried to respect and uphold for them, while still finding our happy place from an environmental standpoint,” she says.

Although no wedding can be totally zero waste, there are always greener options, starting with the invitations. The most ecofriendly choice is email, which Razze’s parents declined to use, so she opted for the next best thing: biodegradable, non-toxic paper directly benefitting women in India. In lieu of a response card, which would have required more paper and another mailing, she created a website for RSVPs. Bridal shower invitations were printed on botanical paper embedded with seeds. Invitees that followed the planting instructions were delighted to welcome blooming flowers in their yards.

“Find a venue that already fits your theme, so that you’re not trying to transform a space or shipping in plastic decorations that add to the carbon footprint and end up in landfills,” says Razze, who prefers horticultural centers or outdoors spaces. “The beauty and simplicity of what’s around you is what makes it so wonderful,” she says. “Don’t try to turn a ballroom into a forest and vice versa.”

Flown-in, farmed flowers are a big no-no. “The transportation is a huge carbon footprint. If they’re growing one particular flower, they’re treated with pesticides,” Razze says. Sustainable alternatives are locally harvested, organic wildflowers; dried flowers that haven’t been sprayed or painted with toxic chemicals; silk blooms; and rented potted plants. Some local florists collect flowers after the event for composting. Heart-shaped confetti made of dried leaves is a clever swap that begins composting once it hits the ground.

Razze’s vegan meal offered another planet-saving opportunity.

While real stoneware and silverware gets expensive because it requires hiring staff, single-use plastics that are gold-decorated to simulate real china betray the Earth and believability. “You’re not fooling anybody with that stuff,” she says, recommending less costly alternatives like biodegradable bamboo and palm-leaf disposables. “Instead of fake-impress, show people something new.

Thankfully, taking care of the environment has become trendy, so it’s an easier sell.”

Instead of wedding favors, most of which come from China and

are wrapped in plastic, donate meals to people that don’t have access to food, advises Emily Raezer, director of weddings at Global Gourmet Catering (GGC), in San Francisco. “A lot of times, guests don’t even take those favors home. Why not make a donation that’s going to have a social impact?” GGC also donates all event leftovers to food banks in local communities.

As the first green-certified caterer in Northern California, GGC educates wedding clients about sustainability, helping them choose menu items that are in season, organic, locally sourced,

sustainably farmed and drought-friendly. Raezer explains the reasoning behind these principles: “We don’t want things traveling very far and having CO2 emissions. Growing things out of season costs the environment water and other resources, and some products are more drought-friendly—which explains choosing avocados over cucumbers. Sustainable fishing really impacts our oceans, so we won’t source any fish that’s on the Monterey Bay watchlist, and a lot of couples are cutting out red meat from their weddings because of the methane emissions.”

GGC goes to extraordinary lengths to minimize impacts caused by their events, including reclaiming and repurposing used vegetable oil for San Francisco’s alternatively fueled vehicles; serving filtered tap water to avoid using plastic water bottles; opting for biodegradable and reusable utensils and decorations; recycling whenever possible; partnering with local farms to compost efficiently; and using non-toxic dishwasher detergents. For every event, they donate a portion of the proceeds to Terrapass for carbon offsets.

Despite all preparations, couples must be ready for the unexpected. When the COVID-19 shutdown hit last March, just two months before Razze’s May wedding, she decided to legally marry in a small gathering of fewer than 10 people and postponed her larger green reception for a year. “We want to celebrate with everybody,” she says. “In a year, it could be a vow renewal. How cool is that?”

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

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Earth-Friendly Engagement Rings

mong environmentally and socially conscious couples, traditional engagement rings purchased at Tiffany’s that feature the largest diamond three month’s pay will buy are not so cool when more ethical, sustainable and meaningful options are available. One goal is to use conflict-free or ethical diamonds that are not associated with civil wars, unfair pay, unsafe working conditions, human rights abuses and unsavory environmental practices. Earth-friendlier choices include rings inherited from family members or purchased at estate sales, as well as lab-generated gems and custom-designed, one-of-a-kind rings.

According to jewelry designer Amanda Jaron, of Naples, Florida, there’s a trend in the younger, first-time wedding market toward alternative gems. “It might be a lab-created diamond like a moissanite, or what they call a salt-and-pepper diamond, which has many black and white inclusions [imperfections], giving the stone a speckled or smoky look.”

Gemstones and jewelry handed down by family members or acquired at an estate sale are also popular and represent the bulk of Jaron’s creative work. “There’s nothing more special than a gemstone that has two or three decades worth of life to tell,” she says. “I love being able to create fabulous, modern pieces that my clients can wear proudly. What’s better than a sparkly treasure that also has sentimental value?”

February 2021

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Heartfelt Eating Best Foods for a Heart-Healthy Diet

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by April Thompson

ypertension affects nearly half of all Americans, increasing the risk for heart disease and stroke, the leading cause of death. We can help mitigate that risk and have a healthy “change of heart” by revamping our diets.

While food fads are constantly changing, the basics of a hearthealthy diet have not, says Cheryl Strachan, a registered dietitian in Calgary, Canada, and founder of SweetSpotNutrition.ca. Strachan notes the Dietary Approaches to Stop Hypertension (DASH) diet has been used to help lower blood pressure and with other heart disease risk factors since its development in the 1990s. The DASH diet is rich in fruits, vegetables, whole grains, nuts, beans and low-fat dairy foods. While it includes lean meat, fish and poultry, it limits sugary foods and fatty meats.

The Mediterranean diet, says Strachan, is another proven regimen for heart health, citing a five-year Spanish study in The New England Journal of Medicine that found the incidence of cardiovascular events was 30 percent lower among participants on this diet, supplemented with extra-virgin olive oil or nuts, compared to those assigned a reduced-fat diet.

A Mediterranean diet doesn’t necessarily mean eating dishes specific to that region. “It’s the type of foods that matters: a largely 10

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conscious eating

plant-based diet focused on whole grains such as the bulgur in tabouli, legumes, nuts, seeds, olive oil and some animal products like fish, poultry and dairy,” says Strachan.

Michael Greger, a Seattle physician and author of the bestseller How Not to Die, disagrees that meat-based proteins have a place in a heart-healthy diet. “Only one way of eating has ever been proven to reverse heart disease in the majority of patients: a diet centered around whole-plant foods,” says Greger, adding that the most critical risk factor is elevated LDL cholesterol. “To drastically reduce LDL cholesterol levels, we need to drastically reduce our intake of trans fat, which comes from processed foods and naturally from meat and dairy; saturated fat, found mainly in animal products and junk foods; and playing a lesser role, dietary cholesterol, found exclusively in animal-derived foods, especially eggs.”

Michelle Routhenstein, a preventive cardiology dietitian and owner of Entirely Nourished, a nutrition counseling practice in New York City, likes to meet clients where they are rather than trying to force a drastic switch they can’t maintain. “Often, people get very broad advice, like ‘Adopt a plant-based diet,’ but when it comes to the heart, you have to find a way of eating you can commit to long term. I start by asking what foods bring them joy, as well as their food dislikes, history and culture.”

For Routhenstein, an optimal diet for the heart includes a healthy balance of good fats, lean protein and the complex carbs that are important sources of fiber. “Research has shown that every additional 10 grams of fiber per day can decrease the risk of coronary heart disease by as much as 25 percent,” by helping the body remove excess cholesterol, says the dietitian and author of The Truly Easy HeartHealthy Cookbook: Fuss-Free, Flavorful, Low-Sodium Meals. While fatty foods are sometimes scapegoated for poor health, unsaturated fats are “really good for blood vessel health,” she adds.

Nutrients for Heart Health Potassium is a key mineral for heart health, as it can help the body remove excess sodium, lower blood pressure and improve blood flow and blood vessel health. Yet research shows less than 2 percent of Americans get enough. Beans, sweet potatoes, lentils, beets and avocados are among many potassium-rich foods with multiple heart benefits.

There is a growing awareness of the importance of inflammation-fighting omega-3 fatty acids, particularly in fish like wild salmon, arctic char and sardines. Routhenstein also advocates omega-9 fatty acids such as in tahini and avocado. Omega-9s have been shown to help increase HDL “good” cholesterol and decrease LDL “bad” cholesterol while protecting blood vessel health.

Heart attacks often seem to occur suddenly simply because the damage happens gradually and quietly, warns Routhenstein. “Heart disease is progressive, so over time a poor lifestyle and diet can damage blood vessels and accelerate hardening of the arteries that lead to heart attacks,” she warns. “Some damage may not be entirely reversible, but it’s never too late to optimize heart functioning.”

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

February 2021

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Tools for Inner Peace

Exploring Mindfulness and Meditation

by Marlaina Donato

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he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

Immersion in the Moment

Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.

For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses—when we eat, when we walk, whatever we are doing.”

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While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame.

Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.”

Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”

TM, taught in personal, one-to-one instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or repetition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.

Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxiety-inducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is

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Diving Deeper

healing ways

also cultivated. “You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.

Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com.

Get Started with Simple Meditation

by Sara Jo Remington

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indfulness is the awareness of an experience in the present moment without judgement. By creating a meditation practice, we can develop this awareness and begin to appreciate our lives instead of rushing through them to get elsewhere. When we are mindful, we are not easily swept away by overthinking, which can manifest as stress, depression, negative thinking and self-doubt. Mindfulness has been proven to improve physical and mental health and well-being by creating a space for empathy toward ourselves and others.

There is a tendency for our mind to become attached to thoughts and even scenarios that are not real. A common myth of meditating is that we will stop thinking. We don’t, but instead learn to concentrate on our breath. Using proven breathing techniques, we learn to observe thoughts, invite awareness and respond better in the present moment.

Start small by designating a time each day and practice meditating sitting or lying down for at least one minute, and adding to it as we feel fit. Remember to bring attention to the breath, body, and senses to experience and observe our thoughts. There is no right or wrong way—meditation truly does not require perfection.

A simple meditation to begin is the “4-7-8” breathing technique. Breath in for four seconds, hold the breath for seven seconds and exhale for eight seconds. This meditation is handy during the day when we are feeling stressed, or right before bed.

Consultant Sara Jo Remington is the owner of Learn and Grow with Sara Jo. For more information, call 724-208-4977 or email SaraRemington13@gmail.com. See ad in the Community Resource Guide, page 31.

February 2021

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Exercises to Lower High Blood Pressure

by Marlaina Donato

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n estimated 75 million American adults have blood pressure high enough to require management, according to the Centers for Disease Control and Prevention.

For people with hypertension, tempering stress responses and limiting consumption of sodium, caffeine, alcohol and sugar can make a difference. Fortifying these lifestyle changes with aerobic exercise, yoga and high-intensity interval training (HIIT) can also help prevent and manage worrisome blood pressure readings.

Integrative cardiologist Jack Wolfson, in Paradise Valley, Arizona, points out that the development of hypertension is multicausal. “We are not genetically programmed to develop high blood pressure. Studies over the last 50 years confirm that physically active people have a lower risk of developing high blood pressure. For those with high blood pressure or people with a condition known as pre-hypertension, there is a blood pressurelowering effect of physical activity.�

Aside from the value of strength training, walking, cycling and jogging, the Mayo Clinic recommends everyday movement in the form of household chores such as raking leaves, tending a garden or pushing a lawnmower. Cross-country skiing, skating and swimming also pack an aerobic punch. Experts agree that an active lifestyle strengthens the heart, demanding less systemic effort to pump blood, and healthier blood pressure is a result.

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Lifestyle Emphasis, Targeted Fitness “It’s been fascinating to watch clients come in extremely anxious about their high blood pressure number. A few months after consistent training and maintaining a healthier diet, there is a significant change within the body,” says Los Angeles fitness trainer Dominic Kennedy, creator of the new wellness app Dominic Effect. Kennedy recommends beginning with a brisk walk outside or on the treadmill and according to comfort level, bumping up the time each day. He underscores weights for those ready for strength training. “For many of my clients with high blood pressure, I superset their exercises so their heart rate is pumping. You will be surprised how aerobic weight training can be.”

Wolfson testifies to the benefits of HIIT, which alternates short periods of intense aerobic exercise with less intense recovery periods. “I recommend my patients get 30 minutes of HIIT four to five times per week. The design of a HIIT program must meet the person where they are at in their level of fitness. Whatever physical activity you choose, try to do it outside,” he says. “This way, we get the synergistic benefits of exercise and sunshine to lower your blood pressure. I’ve always told people that there is no such thing as bad weather, only bad clothes.”

Yoga for Stress Management Wolfson is also an advocate of yoga for its parasympathetic nervous system support. Research published in Journal of the American College of Cardiology in 2018 shows that yoga, breathwork and stretching all positively impact blood pressure, with the greatest improvements evident from yoga and deep breathing.

“Yoga, no matter the type, is known to promote a sense of calm in the body and mind. A regular practice will help to reduce the effects that stress causes. It may or may not be the only step necessary,” says New York City yoga instructor Gail Grossman, author of Restorative Yoga for Life. She emphasizes personal preferences and staying within your comfort zone, noting, “If you feel stressed because it’s difficult, it won’t benefit you.

I personally think restorative yoga, breathwork and meditation are the best practices for high blood pressure.”

For Grossman, there is no such thing as too much yoga, but she recommends not getting overwhelmed with the commitment and having professional guidance for pranayama, or breathwork. “Do what you can. A practice does not have to be a full class, especially in restorative yoga. If you can commit to 20 minutes a day, you will see results, if you are consistent.”

Kennedy underscores that investment pays off. “Many clients have come to me months later when they are in a more normal range and say, ‘We wish we would have started this sooner in life,’ but it’s never too late to start a fitness program. A good personal trainer or coach will help you do it in a safe way and get your body back in shape and healthy.”

Marlaina Donato is an author and recording artist. Connect at AutumnEmbersMusic.com.

February 2021

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Live a Heart-Healthy Lifestyle Integrative Cardiologists on Preventing Heart Disease

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by Ronica O’Hara

ardiology has made mindboggling advances in efficiently repairing everything from clogged arteries to floppy mitral valves and even replacing the entire failing heart itself. Yet the stubborn fact remains that almost half of all Americans suffer from cardiovascular disease, killing one in four of us, and those numbers are rising. Research shows that simple lifestyle changes can prevent 80 percent of these deaths, but many cardiologists typically reach for a prescription pad rather than explore diet, exercise and other prevention options with their patients.

“Medicine can be life-saving, but optimal 16

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heart health can’t come from medicine alone,” says cardiologist Stephen Devries, co-author of Integrative Cardiology. “There is a common belief among many physicians that patients generally don’t want to make lifestyle changes—an assumption that is often dead wrong and refuted by surveys of patients that show that the majority are looking to do exactly that.”

Los Angeles restauranteur and musician Gianni Neiviller, 54, is such a case. When he found holistic cardiologist Cynthia Thaik three years ago, he had already endured four major surgeries for gut illnesses; was suffering from obesity, high blood

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pressure, anxiety and depression; and was heavily abusing alcohol and marijuana.

Thaik ordered tests that uncovered sleep apnea, and she encouraged him to turn to an all-organic diet, take vitamin and mineral supplements, exercise and practice mindfulness and meditation.

“At first it was all fairly hard, but as I started losing the pounds, my mind became more clear, and little by little, it all started getting a bit easier,” Neiviller says. He lost 86 pounds within a year, got sober and ceased taking blood pressure medication and using a sleep apnea machine. He now walks six miles a day; practices a hybrid

regimen of qigong, yoga and meditation; and is switching to a holistic health career.

“When people try to push my buttons, they rarely succeed these days,” he smiles.

Rebounding into vibrant health is what integrative cardiologists like Devries and Thaik strive for. Also known as preventive or holistic cardiologists, they focus on guiding patients to change long-held, harmful, physical and emotional practices.

Although they are comparatively few in number—probably no more than 100 nationally—these doctors are vocal and influential, imparting valuable advice about preventing and reversing heart disease through daily lifestyle choices.

Heart-Happy Eating Substantial research affirms that one major line of defense against heart disease is what we put into our mouths every day, yet only 8 percent of cardiologists consider themselves capable to give nutritional advice, a survey showed. To counter that, Devries co-founded the Gaples Institute, a Naperville, Illinois, nonprofit that offers free nutritional training online to the public and nutritional accreditation for medical clinicians. Devries, who trained at Dr. Andrew Weil’s Center for Integrative Medicine at the University of Arizona, lectures internationally and recently authored What Your Doctor May Not Tell You About Cholesterol. “People have a lot more power over their heart health than they realize,” he says.

According to Devries, the name of a diet is not as important as the anti-inflammatory foods it should contain, such as “a wide variety of vegetables and fruit, plenty of beans, whole grains in place of refined, minimizing or eliminating meat (especially processed meat like bacon and sausage), minimizing added sugar (especially from sugar-sweetened beverages) and using small amounts of the most healthful oils, like extra-virgin olive oil.” And the evidence is increasing, he says, of “minimizing or eliminating animal products and getting most or all of your protein from highquality plant sources like beans, tofu, whole grains and nuts. Fish is one exception for which there is good evidence.”

He’s backed up by a November 2020

study of 220,000 adults published in the Journal of the American College of Cardiology. It concludes that those with diets high in red and processed meat, refined grains and sugary beverages had a 46 percent higher risk of heart disease and a 28 percent higher risk of stroke compared to those consuming anti-inflammatory diets rich in green and yellow vegetables, whole grains, coffee and tea.

Devries suggests that gradual, incremental changes to the diet may be easier than abrupt and dramatic choices. For example, he might recommend switching from sugary soda to flavored seltzer first, then trying lemon water and black tea with milk before opting for plain, green tea. Sipping a cup of green tea at least every other day reduces the risk of heart attacks and dying of heart disease by one-fifth, Chinese researchers report in the European Journal of Preventive Cardiology.

Powerful Supplements As a young cardiologist frustrated by the revolving-door nature of his patients, Stephen Sinatra came upon an obscure 1982 study of coenzyme Q10 (CoQ10) that he realized could have saved the life of a favorite patient. This catalyzed his intensive studies into nutrition and bioenergetics that produced 17 books, including the bestselling Reverse Heart Disease Now and The Sinatra Solution. He helped formulate the new field of metabolic cardiology that proposes preventing and treating cardiovascular disease with nutraceuticals to improve energy production in heart cells.

In addition to suggesting a high-potency, multi-nutrient, fish oil, magnesium and vitamin C for prevention, he recommends four key nutrients that produce and use adenosine triphosphate (ATP), the body’s basic cellular fuel:

YCoQ10 is synthesized in the body, but

declines with age and statin use. It protects from the free radical damage linked to inflammation. Dosage: 90 to 250 milligrams (mg) daily for prevention, 180 to 360 mg for hypertension and 300 to 600 mg for heart failure.

YL-carnitine ferries fatty acids to be

oxidized to make ATP and moves toxic

metabolites out of heart cells. Dosage: 1,000 to 1,500 mg in divided doses to prevent deficiency and up to 3,000 mg for heart disease.

YMagnesium, required in all reac-

tions involving ATP, is depleted by some gastrointestinal medications and diuretics.

Dosage: at least 400 mg.

YD-ribose is a naturally occurring sugar derivative of ATP that hastens energy regeneration. Dosage: five to seven grams (gm) daily as a preventive, seven to 10 gm daily for heart failure.

In other nutrient news, adults that took glucosamine/chondroitin every day for a year or longer had a 65 percent reduction in cardiovascular-related deaths, reports West Virginia University researchers that analyzed 16 years of data from 16,686 adults.

Smart Testing Preventive cardiologist Joel Kahn, the author of Your Whole Heart Solution and The Plant-Based Solution, says that lab tests typically prescribed by cardiologists and other doctors are inadequate. “Standard lab tests have not changed in 30 to 40 years, but science has,” he says. “For example, inflammation is now understood to be a fundamental process for most chronic diseases like heart disease and cancer.

A simple lab test, hs-CRP, is available to measure inflammation. Very few doctors add this to their panel. When it is high, it leads to a search for why there is inflammation and diet, lifestyle and other measures to resolve it.”

After 25 years as a cardiologist treating heart-attack emergencies, Kahn, who is vegan, went back to college to study preventive cardiology and set up the Kahn Center for Cardiac Longevity, in Bingham Farms, Michigan, which focuses on dietary counseling and preventive screenings. His list of “must have” tests includes:

YAdvanced cholesterol panel for a

breakdown of LDL-cholesterol particle number and size, which is highly predictive of cardiovascular problems.

YLipoprotein(a) cholesterol to detect a

risk-elevating genetic form of cholesterol that’s present in about 20 percent of those tested.

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YHigh-sensitivity C-reactive protein (hsCRP) to identify inflammation of blood vessels.

YHemoglobin A1c (HbA1C) to obtain the three-month

measure of sugar in hemoglobin, a marker of both diabetes and heart disease.

YVitamin D to identify deficiencies linked to a higher risk of hypertension, heart failure, angina and heart attacks.

Move It or Lose It The American Heart Association recommends 150 minutes per week of moderate-intensity aerobic activity (brisk walking, water aerobics, gardening, tennis, dancing) or 75 minutes of vigorous activity (running, jumping, swimming laps), as well as musclestrengthening activity (weights) at least two days a week.

Only 20 percent of adults exercise for the full 150 minutes per week, which may be why physical inactivity is a major factor in an estimated one-third of heart disease deaths. “I like to frame it as ‘being active’, because exercise sounds onerous,” Devries says.

“Even a small amount of activity goes a long way—walking at a gentle pace 30 minutes a day confers very significant benefits. Up to a point, more can be better, but only for some people, and only to a point.”

Even moving a few minutes daily can add up. Doing 12-minute bursts of vigorous exercise favorably impacts 80 percent of the metabolites that govern such functions as oxidative stress, inflammation and vascular reactivity, reports a new study in Circulation.

Just one hour a week of strength training significantly lowers the risk of heart attack, stroke and heart disease death, another study found. And simply holding thigh and calf stretches for 45 seconds for a total of five minutes daily improved arterial blood flow, reports a study in the Journal of Physiology.

The Emotional Heart As a child in Myanmar, Thaik witnessed hands-on healing at a clinic she visited with her physician mother, but holistic care only entered her life after 20 years of practice as a frustrated cardiologist, when she was laid low by severe anemia that required transfusions and surgery. Today, the Harvard-trained cardiologist is the author of Your Vibrant Heart and founder of the Holistic Heart Healing Center, in Los Angeles, which integrates the medical model with lifestyle strategies and approaches like homeopathy and acupuncture.

“I very much believe that we are both physical beings and energetic or spiritual beings. Our physical makeup is closely intertwined with our mental and emotional makeup,” Thaik says. She counsels patients to practice the following:

YMindfulness. “A mentor of mine, (life coach) Mary Morrisey,

taught me to avoid the three Cs—complaining, comparing or criticizing. If you attempt to do this for even an hour, you will find that it is actually a hard task. Practicing this allows us to be acutely mindful of our thoughts.”

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YGratitude. “I wake up every morning and before my feet hit

the floor, I make this statement five times and fill in five different answers: ‘I am so happy and grateful now that ...’”

YReleasing. “I believe the most important ingredient to health and healing is the ability to release—to forgive self and others, to let go and abandon all of our negative thoughts, our self-limiting beliefs, our notions of right and wrong, our feelings of injustice and being wronged.”

She advises, “When we can abandon all these beliefs and allow ourselves to float or drift unimpeded—imagine yourself on a tube in a lazy river—that is when healing within our bodies begins, when our parameters of stress and the hormones and neurotransmitters associated with stress start to down-regulate, and we can literally feel a wave of relaxation passing through our bodies. This will lower our heart rate, blood pressure, adrenaline and cortisol levels, thereby mitigating our risk of a heart attack or stroke.”

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

More Heart-Healthy Strategies take long soaks. Middle-aged Japanese adults that took a daily bath in warm or hot water had a 28 percent lower risk of cardiovascular disease and a 26 percent lower risk of stroke than people that didn’t bathe in the tub more than twice a week, concludes a study in the journal Heart. outdo each other. People that competed with each other to walk more steps ended up walking about 100 miles more in nine months than people that simply walked on their own, reports the JAMA Internal Medicine. consider cannabidiol. This non-psychoactive form of cannabis has been shown in small lab studies to lower inflammation and ease arrhythmia. “CBD can help to reduce stress, lower blood pressure, improve anxiety and depression, reduce inflammation, improve glucose regulation, diminish pain and thereby lower our adrenergic (fight-orflight) tone,” says holistic cardiologist Cynthia Thaik. brush a lot. In a 10-year Korean study, people that brushed their teeth three or more times a day had a 10 percent lower risk of atrial fibrillation and a 12 percent lower risk of heart failure. sidestep pollution. Stay away from traffic and industrial areas when exercising. Even a few hours of exposure to the ultrafine particles generated by emissions may potentially trigger a nonfatal heart attack, reports research in Environmental Health Perspectives.

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inspiration

Natural Awakenings Client Testimonial

BECOMING HEART-MINDED

by Sarah Blondin

W

e already know what it feels like to be in our hearts.

Although we may feel disconnected from it and at times doubt ourselves, most often all we need to do to awaken it is to become still and quiet, and it will do the rest. When we draw our attention inward and focus on our heart center, it will calm and reassure us, often instantly.

This may sound too good to be true, but this is exactly what happens when we invite and allow it. When we inhabit the heart, we awaken to our aliveness. We spontaneously arrive like a bolt of lightning in the present moment and all of our arguments against ourselves and life go quiet. Goodness pushes up through the chaos of our internal world and we feel lit from within by a light we had no idea was there.

At any time, no matter where we are, no matter what we are doing, we can touch this place in ourselves and activate the benefits of the heart space. Try practicing now by placing a hand on your heart, breathe in and notice how this small act sends a message to soften and disarm. It is that simple.

It’s about shifting and moving ourselves into this place of love and acceptance, allowing ourselves to be infused with the

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

consciousness of our heart.

If we look within, most of us can identify a vision we have, an image of who we want to become, an enhanced version of ourselves—something like You 2.0. This image is often kinder, more loving, openhearted, accepting, inspired and creative; it’s often less self-conscious and more gallant. This self doesn’t succumb to fear, anger or hardship and rises above everything with ease.

This vision we have in our mind’s eye is the best representation of our heart-minded selves. It is the call of our heart.

When we see this version as our potential rather than a reminder of our shortcomings, we can use it as a way—a tool—to help us move in the direction of our light. Take time throughout the day to bow our head and take three conscious breaths into our heart. Let its current feed us. Remember we are wise. We are soft. We are brave. Let all other noise stop. Re-enter the kingdom of our heart.

MARCH

Coming Next Month

Regenerative Organic Farming Plus: Indoor Kitchen Garden

Sarah Blondin is among the top three popular meditation teachers on InsightTimer, and the author of Heart Minded: How to Hold Yourself and Others in Love. Visit SarahBlondin.com.

February 2021

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wise words

Shefali Tsabary on Conscious Relationships

by Sandra Yeyati

at our new place of growth. If the other doesn’t want to grow and cannot do this inner work because of their own inner demons and resistance, then maybe you won’t be able to continue on, but you will be conscious enough to be able to release the other of the expectation to continue on. A healthy relationship is a relationship where each person takes responsibility for their own inner growth and their own inner wounds, doesn’t project their needs on the other, parents themselves into a state of wholeness and then releases the other to be free.

How do you define love?

O

ffering innovative approaches to mindful living, Shefali Tsabary, Ph.D., is a clinical psychologist, international keynote speaker and bestselling author of The Conscious Parent, Out of Control and her latest, The Awakened Family.

She has presented talks at TEDx, the Kellogg Business School, The Dalai Lama Center for Peace and Education, and SuperSoul Sessions with Oprah Winfrey, who has endorsed her work as revolutionary and life-changing.

Why do we have so much trouble with our romantic relationships?

Because we enter relationships without having entered a relationship with ourselves. We look to the other person and the relationship to fill us up, to give us what we are missing from within, and what we don’t realize is that the other person is there for the same reason. After the initial chemical, hormonal lust phase, we realize that the other person cannot be our parent figure and that they cannot fulfill our unfulfilled inner child needs. The disappointment is so great and the anger so livid that we spiral into hurt, disappointment and unmet expectations without realizing that the other hasn’t done anything. We typically 20

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attract people who are going to be mirrors that show us how we need to reparent ourselves and force us to repeat childhood patterns. If we have an issue of unworthiness, that’s going to show up. If we have fear of rejection, that’s going to show up, and all fingers point to the imperative that we do our own inner work.

What does that inner work look like?

The first step is realizing that what’s happening in the relationship is really a reflection of the inner state of being, and therefore isn’t the other person’s fault that I’m feeling rejected, hurt or unworthy. We stop trying to change, fix or blame the other. We then hire a therapist or join a self-development course and begin to understand our inner wounds from childhood that are being repeated in this current dynamic. We have to do the work. It’s not easy. It’s not going to happen just because we made an intellectual decision. It’s a quest, a constant unfolding, unlayering, evolving and becoming more. The goal is your arrival into your most authentic self—into your whole, free self.

How do we remain in a relationship while doing this work?

We become more honest, more up front, more candid and ready to meet the other

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Most of us love egoically, which is loving the other because they make us feel good about ourselves, and the moment they stop making us feel good about ourselves, we actually leave them. That’s why there’s so much divorce. That’s not love. Egoic love is possession, ownership and control. Most of us are mired in those kinds of relationships; the institution of marriage actually supports ownership, possession and control. True, or high love, is the understanding that the other is with you and you are with them to encourage each other’s growth and to see each other be their most authentic, free selves. If that includes being with us, we’re happy. If that includes not being with us, we’re as happy. That’s true love, because you’re in love with the other person’s essence and you’re more invested in the other person’s whole self rather than the self that you want to own and possess.

What is conscious intimacy?

Conscious intimacy starts with how intimate and honest you are with yourself— how sexually connected you are with your needs and your desires. The more unabashed, bare, spontaneous and transparent you can be with yourself, the more you will seek and be around partners who can hold that space with you.

For more information, including online courses, visit DrShefali.com. Her Free to Be course specifically addresses conscious relationship issues.

Sandra Yeyati, J.D., is a professional writer.

Reach her at SandraYeyati@gmail.com.

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healthy kids

VEGGIE TRICKS How to Get Kids to Eat Better

by Ronica O’Hara

I

t’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches.

SERVE SMOOTHIES. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggiefilled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

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USE SPRINKLES. “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

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GET THEM COOKING. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked. When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com.

ROTATE FAMILY CHOICES. “Everyone in the family gets to choose one meal on one night of the

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week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com.

TEMPT THEM. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com.

REWARD MULTIPLE ATTEMPTS. “Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever. I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com.

BE SNEAKY. “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

TALK UP THE BENEFITS. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’ He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com.

REINFORCE. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic.

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

What the Research Shows BE PERSISTENT. Don’t give up too soon. Researchers have found that it can take toddlers five to 10 times in tasting a new food before enjoying it; and for 3-to-4-year-olds, up to 15 trials.

PUTTING ON AN APRON HELPS. A study of Canadian fifth-graders in 151 schools found that those that helped with meal prep and cooking were more likely to eat vegetables and fruit.

GIVING KIDS A CHOICE WORKS. Australian kids that were offered a choice of broccoli, cauliflower or green beans for five weeks ate twice as many veggies as children offered only one vegetable.

THINKING A FOOD IS RARE MAKES IT SPECIAL. In a recent study, 5-year-olds that were told there weren’t many more carrots than were on a plate ate 50 percent more carrots; 96 percent of those kids rated the carrots as yummy, compared to 67 percent in a no-limit carrot control group.

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The Joy of Furry Little Companions

by Julie Peterson

P

eople think rabbits are quiet carrot-munchers, but they’re much more. Like many other small furry mammals, pet rabbits are expressive, intelligent and enjoy spending time with their humans.

Shana Cobin, a veterinary technician from Foster, Rhode Island, points out that just like dogs and cats, each rabbit is unique.

Having had four house bunnies at different times, Cobin enjoyed getting to know each one. “They can be quite entertaining with their playful antics. My first rabbit, Koko, would come to me and lick my face,” says Cobin. “She also made a purring sound for me, which they actually make by grinding their teeth.”

Small and Sweet For first-time pet owners, veterinarians often recommend pets smaller than dogs or cats. These can include a variety of rodents such as hamsters, gerbils, rats and mice, although guinea pigs usually top the list for their general durability, especially with children. Smaller pets can be the furry friend that a family may long for without posing the long-term commitment and higher care costs of a dog or cat.

For those that prefer a small furball that isn’t a rodent, a rabbit may be appropriate. “House bunnies are curious and very smart, which can be both terrific fun and problematic,” says Cobin, noting that “house-bun” curiosity, coupled with an intense need to chew, can wreak havoc on cords and other items within reach. “They always have to chew to keep their teeth filed down, but that’s why you give them appropriate things to chew.” Ferrets, members of the weasel family, are also intelligent, and like rabbits, can be trained to use a litter box.

Buyer Beware Just because small animals seem simpler to care for, it should be noted that their health depends on specific diets, bedding, housing, exercise and grooming. Rab24

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Big Love From Small Animals

bits, for example, have delicate digestive systems. “Feeding the right diet is extremely important,” advises Cobin. “A bunny’s primary diet should be hay, which helps grind down their teeth and is good for their digestion. Dark, leafy greens are also good.” As for carrots, Cobin says half of one is the most one rabbit should have in a day.

There is more to consider. “People need to think beyond the cute fluff ball,” says Jennifer Miller, a former volunteer with the Animal Humane Society in Minnesota. “Small animal cages need regular cleaning, and ferrets have a natural musky odor to begin with. People start out wanting the cuteness, then they get tired of the work and get tired of the smell. Surrendered animals can be difficult to rehome.” Before adopting a small animal, it’s wise to research the species’ specific care requirements and other information at HumaneSociety.org.

Annual veterinary checkups are something else to plan for, because many animals hide illness symptoms as a survival instinct.

Having a small-animal veterinarian in place is important in case emergency care is required. “Zoological companion patients are unique and delicate. Their anatomy, physiology and behavior is vastly different from dogs and cats, yet they require the same or more expertise and care,” says veterinarian Scharlet Kelly, medical director at the VCA Acacia Animal Hospital and Pet Resort, in Escondido, California.

Health Helpers In 2019, the journal Aging & Mental Health published a survey that concluded pets benefit older adults by “providing companionship, giving a sense of purpose and meaning, reducing loneliness and increasing socialisation.”

According to Jeremy Barron, M.D., medical director of the Beacham Center for Geriatric Medicine at the Johns Hopkins Bayview Medical Center, in Baltimore, “Owning a pet provides an amazing array of health benefits.” Indeed, numerous studies have shown that petting an animal can lower blood pressure and heart rate, soothe PTSD, decrease stress hormones and boost serotonin. Simply put, petting animals is not only good for people, it feels good, too.

“Love can come in small packages,” says Liz Warner, a retired teacher in Richmond, Virginia, who adopted Laverne and Shirley, two Peruvian guinea pigs, to keep her company during the isolation of the pandemic. “I enjoy brushing their long coats and giving them their necessary haircuts. When I hold them, they kind of purr. It’s comforting.”

Cobin agrees that pets provide comfort and add joy to the home. “Bunnies do this thing called a binky. My most recent rabbit, Vivian Bucket, would just be hopping around and then she would dart, jump up and twist in the air. It’s what rabbits do when they are happy and playful, and it’s adorable.”

Julie Peterson writes about health and wellness from rural Wisconsin. Reach out at JuliePeterson2222@gmail.com.

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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.

MONDAY, FEBRUARY 1 Ready to Run Pennsylvania: Campaign Training for Women – Free virtual seminar hosted by Pennsylvania Center for Women and Politics in conjunction with Chatham University. Eight sessions available thru February. This day long, nonpartisan training and mentoring program prepares women for government leadership positions and is part of the National Training Network of the Center for American Women and Politics at Rutgers University. 412-365-1878. Register at Chatham.edu/ ReadyToRun. Nicole Chmel Brown Art Exhibit – 9am-5pm. Free exhibit hosted daily through March by the Greensburg Garden & Civic Center. The works of Artist Nicole Chmel Brown are abstract, collage paintings using wood, metal, wire, beads, yarn, and recycled items. Greensburg Garden & Civic Center, 951 Old Salem Rd, Greensburg. 724-836-3074.

Mindfulness for Kids –5-5:30pm or 6-6:30pm.

Hosted by Sara Remington. Ages 3-8. Kids will read Hugs and Kisses by Christopher Loupy and Eve Tharlet with Sara Jo, followed by a gratitude activity, finishing with meditation. $8. Online at KidPass. Membership required. First month free.

Use coupon TRYKP5 for $25 of classes. Learn and Grow with Sara Jo: 724-208-4977. KidPass.com/ providers/10757/learn-and-grow-with-sara-online.

WEDNESDAY, FEBRUARY 3 Beginner Yoga – 5:30-6:30pm. Zoom class hosted

by Satya Yoga of Greensburg and Westmoreland Yoga Community. This is a non-heated, deeper, slow-paced vinyasa-style yoga for all levels of experience. $5 plus fees (5-pack zoom classes $20 plus fees). Satya Yoga LLC, 105 W 4th St, Greensburg. 724-858-9413. Registration through Eventbrite required.

Intro to Sacred Self – 6:30-8pm. With Leza Vivio.

Hosted by Sacred Centered You and Visions Reiki & Soul Spa. The Sacred Self Journey Work course is an overview of the self as approached through philosophy, psychology, and spirituality. Examine the Dark Night of the Soul, energy bodies and systems, archetypes, mindfulness and multidimensional consciousness. Tickets: $15 at Eventbrite.

206 Alexander Ave, Strabane. 724-745-1785.

THURSDAY, FEBRUARY 4 Trailblazing Women in Journalism: The Legacy of Nellie Bly – Free event hosted by Heinz History Center, an affiliate of the Smithsonian Institution and the largest history museum in PA. Celebrate the 130th Anniversary of the Women’s Press Club of Pittsburgh with an exploration of Bly, the Press Club, and the legacy of trailblazing women in journalism. 1212 Smallman St, Pittsburgh. 412-4546000. Register: HeinzHistoryCenter.org.

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

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AW Studio Sessions: Gerald Veasley and Carol Riddick – 8-10pm. 1st Thurs thru April. Free online event hosted by August Wilson African American Cultural Center and Citizens. AW Studio Sessions series is an intimate, live-in-studio experience with the most talented musicians on the scene. 412-3391011. Aacc-awc.org.

FRIDAY, FEBRUARY 5 Transforming Stress – 12:15-12:50pm. Free webinar hosted by Wellbeing Solutions. Learn to become aware of triggers of stress response, then choose healthier responses. Use mind, body, breath to shift out of stress and into calm. Wellbeing Solutions, 1009Vandalia Rd, Morgantown, WV. 304508-2398. WellbeingSolutionsAppointments.as.me.

SUNDAY, FEBRUARY 7 Sacred Sounds at the Salt Cave – 4-5pm. Salt of the Earth and Sacred Centered You host a relaxing, powerful meditative experience in the Salt Cave, with healing vibrations of crystal bowls. Himalayan salt is an antibacterial and natural antiseptic that helps reduce inflammation and open breathing passages. $45/ticket. Salt of the Earth, 504 Valley Brook Rd, McMurray. 724-260-0472. Tickets: Clients.

MindBodyOnline.com/classic/ws.

MONDAY, FEBRUARY 8 Mindfulness for Kids –5-5:30pm or 6-6:30pm.

Hosted by Sara Remington. Ages 3-8. Kids will read Valentine Mice by Bethany Roberts, then have a family mindfulness activity, an art activity, and meditations about family and good intentions. $8. Online at KidPass. Membership required. First month free.

Use coupon TRYKP5 for $25 of classes. Learn and Grow with Sara Jo: 724-208-4977. KidPass.com/ providers/10757/learn-and-grow-with-sara-online.

TUESDAY, FEBRUARY 9 History Alive! Presents: Harriet Tubman – 1-2pm. Free online event hosted by Aull Center.

Tune in to Aull Center’s Facebook page at 1pm for a performance of Harriet Tubman by historian Illene Evans. Courtesy of West Virginia Humanities Council’s History Alive! Program. Aull Center, 351 Spruce St, Morgantown WV. 304-292-0140.

WEDNESDAY, FEBRUARY 10 Strength Training for Women – 6:30-8pm. With Rupa Hulet. Hosted by Gritstone Climbing and Fitness LLC. Three-time Natural Olympia Champ and Guinness World Record Holder Rupa started train-

NaturalAwakeningsSWPA.com

ing at age 41. She is equipped to help you achieve your fitness goals. Learn form, technique, and learn to structure your strength training. All levels. $25.

1901 Eljadid St, Morgantown, WV. 304-241-4187.

ClimbGritstone.com/strength-training-for-women.

FRIDAY, FEBRUARY 12 Managing Energy – 12:15-12:50pm. Free webinar hosted by Wellbeing Solutions. It is possible to optimize energy for peak productivity, health and happiness. Learn to rethink your daily structure and rhythms to better align with natural energy patterns to enhance productivity and leave you feeling happier. Wellbeing Solutions, 1009Vandalia Rd, Morgantown, WV. 304-508-2398. WellbeingSolutionsAppointments.as.me.

Seventh Annual Black History Month Lecture – Re-Making History – 5:30-7pm. Sponsored by Heinz History Center. Dr. Hasan Jeffries workshop on misconceptions about the civil rights movement and how these fabrications conceal truth and shape contemporary discourse on racial inequality and Black protest. Free. 412-454-6000. Tickets at Visithei.nz/38ghiU7.

SATURDAY, FEBRUARY 13 Culturally Relevant Teaching Practices in Early Childhood Education –10am-noon. Free online event hosted by Education at Carlow University.

Sister Mary Paul Hickey Professional Development Series Workshops. Free to area educators, students and community members. Carlow University, 3333 5th Ave. 412-578-6024. Register at Eventbrite.

Healing Trauma, Grief/Loss and Pandemic Blues – Noon-2pm. Hosted by Prana Veda Studio. Limited in-studio class/zoom available. Honor where we are – in the midst of trauma, grief, and loss, create meaning and strength from what we go through. $25. 3265 W Liberty Ave. 412-561-1528. Vagaro. com/pranaveda/classes.

Make Your Own Mandala and Flow – 2-4pm.

In person/online. Hosted by The Om Lounge. A mandala, often a circular geometric design, symbolizes the universe. In this workshop you will create your own mandala, then participate in a 45-minute mandala flow pattern yoga class. $25.

218 N Highland Ave. 412-450-8112. Tickets/details: OmLoungeYoga.com/workshops.

Valentines Date Night – 4-8pm. Feb 13-14. Twonights hosted by the WOW! Factory. Wide variety of price points to fit every budget. Get creative with your Valentine! Choose from pottery painting, glass fusing, clay mosaics. BYOB. Reservations required.

3453 University Ave, Morgantown, WV. 304-5992969. WowFactoryOnline.com.

Classical Heart – Livestream – 7:30pm. Live stream the Westmoreland Symphony Orchestra. Every seat is front row, from the comfort of your home. $35. Special Valentine’s weekend concert featuring Luigi Boccherini’s Cello concerto and Tchaikovsky’s Andante Cantabile in B major for Cello and Strings. 724-8371850. WestmorelandSymphony.org/performances.

SUNDAY, FEBRUARY 14 Intuitive Development: Numerology – Noon-2pm.

Hosted by Prana-Veda Studio. Expand your intuition with the ancient art of numerology. Fun, interactive class on the basics, the meaning of the core numbers, repeating sequences, and how to apply these principles to your life. $25. 3265 W Liberty Ave. 412-561-1528. Vagaro.com/pranaveda/classes.

Be Your Own Beloved: Self-Care in a Pandemic – 2-4pm. Online event hosted by Yoga Love Pittsburgh. Workshop dedicated to self-care during the pandemic. Yoga, meditation, journaling, setting intentions. $25. Register/info: YogaLovepgh.com.

Thai Cooking Classes – Thru Mar 1. 1-2:30pm or 3-4:30pm. 2nd & 4th Sun. Hosted by Thai Me Up. Get hands-on instruction, learn new skills and be inspired. Home-style Thai cooking classes are run by Chef Piyo and Chef Wasana. $45/ person. 118 S 23rd St, Pittsburgh. 412-488-8893.

Tickets/menu: Clover.com/online-ordering/thaime-up-pittsburgh.

MONDAY, FEBRARY 15 Mindfulness for Kids –5-5:30pm or 6-6:30pm.

Hosted by Sara Remington. Ages 3-8. Kids will read Hedge Hugs by Steve Wilson and Lucy Tapper, then do a paper exercise on friendship, a friendship craft, followed by meditation. $8. Online at KidPass. Membership required. First month free.

Use coupon TRYKP5 for $25 of classes. Learn and Grow with Sara Jo: 724-208-4977. KidPass.com/ providers/10757/learn-and-grow-with-sara-online.

Sunday’s Restorative Rejuvenation – 5-6:30pm.

3rd Sun. Hosted by Morgantown Power Yoga. All levels welcome. Learn to use breath, props, and focused awareness to decrease stress and anxiety in the body and the mind. Compliment your power yoga practice with restorative rejuvenation. $25.

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

MindBodyOnline.com.

TUESDAY, FEBRUARY 16 Short Stories and Tall Tales: Black History Month Edition – 1-2pm. Free online event hosted

by Aull Center. Tune in to the Aull Center’s Facebook page where Aull Center staff share stories from the Aull Center’s collections related to Black history in Morgantown, Mononglia County and West Virginia. Aull Center, 351 Spruce St, Morgantown, WV. 304-292-0140.

Roger Priddy, then discuss kindness and differences, followed by activities and meditation. $8. Online at KidPass. Membership required. First month free.

Use coupon TRYKP5 for $25 of classes. Learn and Grow with Sara Jo: 724-208-4977. KidPass.com/ providers/10757/learn-and-grow-with-sara-online.

THURSDAY, FEBRUARY 18

Reclaiming Cultural Stewardship and Decolonizing the Archives – 7-8pm. Free Zoom event hosted by Carnegie Mellon University Libraries.

What does it mean to approach archiving through a justice-centered lens? Examine how archives can be both sites of powerful memory keeping and of oppression and violence. Registration required: cmu.zoom.us. 412-268-2444.

Therapy is for Everyone – Noon-1pm. Free online event hosted by The Center for Women Pittsburgh and Forward Wellness Counseling and Consulting Services LLC. Let go of whatever preconceptions you have about mental health. 412-421-4400.

Ncjwpgh.org/programs/center-for-women. Register at Eventbrite.

Virtual Salon – Languages – 6-7pm. Free online event by Prototype PGH. A discussion of languages broken into 15 to 20-minute segments. Random drawing for $20 gift card to Adda Coffee & Tea House. Donations appreciated! Tickets at Eventbrite. Prototype PGH builds equity through making, providing shared tools, knowledge and support virtually and at our Oakland location, 460 Melwood Ave. prototypepgh.com.

FRIDAY, FEBRUARY 19 Professional Coaching: What it is and How it Can Help YOU – Noon-1pm. Free virtual event hosted by The Center for Women Pittsburgh.

Coaching changes lives – both personally and professionally. Learn how coaching can work for you. Register: ncjwpgh.org. 1620 Murray Ave, 412-421-4400.

Walking Away Worry – 12:15-12:50pm. Free webinar hosted by Wellbeing Solutions. Explore ways to use movement, senses, breathing, and feeling to let go of patterns that don’t serve wellbeing. Wellbeing Solutions, 1009Vandalia Rd, Morgantown, WV. 304-508-2398. Register: WellbeingSolutionsaAppointments.as.me.

SATURDAY, FEBRUARY 20 Morgantown Polar Plunge – 1pm. Hosted by Special Olympics West Virginia at Dockside Grille, Cheat Lake. Join us and be Freezin’ for a Reason!

Save the date and learn more at sowv.org/polarplunge. 304-345-9310.

MONDAY, FEBRUARY 22 Mindfulness for Kids –5-5:30pm or 6-6:30pm.

Hosted by Sara Remington. Ages 3-8. Kids will read Wiggle and the Whale, A Book of Funny Friends by

THURSDAY, FEBRUARY 25

FRIDAY, FEBRUARY 26 Paint n’ Sip: Spring Trees – 6-7pm. Hosted by The WOW! Factory. $35 all supplies included. BYOB. Registration required. Covid-related smaller class size. 3453 University Ave, Morgantown WV. 304599-2969. Tickets: WowFactoryOnline.com.

SATURDAY, FEBRUARY 27 Flamingo Fest – 10am-3pm. Hosted by National Aviary. Celebrate all things flamingo. Story time, crafts, sights and sound of the wetlands during a Flamingo Island Adventure feeding talk. Tickets: Shop.Aviary.org. $16/general admission: $17.95/ adult, $14.95/child, $16.95/senior. Timed-entry tickets: shop.aviary.org/#/admission. 700 Arch St. 412-323-7235.

ongoing events

sunday

monday Military Share Pittsburgh Food Distribution – Noon-2pm. 1st Mon. Hosted by Veterans Leadership Program in partnership with the Greater Pittsburgh Community Food Bank. Food distribution for Veterans and Military Families in need. Fresh produce, shelf stable goods. No-contact pickup. No sign-up or RSVP. 2934 Smallman St. 412-481-8200 ext 221.

Mindfulness for Kids – Thru Feb. 5-5:30pm or 6-6:30pm. With Sara Jo. Ages 3-8. By Sara Remington. Read a book with Sara Jo End with meditation. $8. Online at KidPass. Membership required. First month free. Use coupon TRYKP5 for $25 of classes.

Learn and Grow with Sara Jo: 724-208-4977.

Children’s Fine Art Classes – 5:30-6:30pm. Hosted

by Arty by April Ryan, Thistledown Boutique. Kids learn basic art techniques starting in charcoal and progressing to acrylic painting. Get kids off the screen and into hands-on creativity. $20/class plus supplies.

151 S Main St, Washington, PA. 724-470-3775.

Yoga for Wellbeing – 5:30-6:30pm. Wellbeing Solutions hosts in-person (limit 4) or online to harmonize body, mind, spirit, and breath with your dedication to attendance. Colleen Harshbarger, ERYT-500 and MS in Exercise Science Biomechanics, provides alignment-based instruction. All levels. $8. 304-508-2398. Wellbeingwv.com.

Know Your History Series – Thru Mar. 6-7pm.

Every other Mon. Free YouTube channel series hosted by Sewickley Public Library. Learn how to research local history and genealogy in Sewickley.

412-741-6920. Sewickleylibrary.org.

African Dance Class – 6:30-7:30pm. Online class hosted by Hayti Heritage Center and St. Joseph’s Historic Foundation Inc, Durham, NC. Energetic and culturally rich dance exploration taught by seasoned dance professionals Toni Hall and Ivy Burch. Tickets: $5 at Eventbrite. 919-683-1709.

Info: hayti.org.

Heartfulness Meditation – 11am-noon. 1st Sun. Hosted by Heartfulness Pittsburgh. Age 15+. Guided relaxation and meditation for ages 15 and up. Learn the basics of heartfulness and how it can benefit you.

Be casual. Free. Winchester Thurston Lower School in Shadyside, Rm 202. Info: Heartfulness.org.

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.

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

Tickets at Eventbrite. 206 Alexander Ave, Strabane.

724-745-1785.

Managing Career Transition and Life During Uncertain Times – Noon-1pm. Online event by The Salon – a Female-Forward Space to Gather and Grow. $10. Tickets at Eventbrite. TheSalonPGH.com.

tuesday February 2021

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

sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing.

386 Spruce Street, Morgantown, West Virginia.

304-292-3359.

Online Yoga – 6:30-7:30pm. Hosted by WVU Collegiate Recovery. All skill-levels welcome. A password is required, but anyone can join! Free.

Email olivia.pape@mail.wvu.edu to get the code.

Yoga – 10-11:30am. With Nancy Micheals. A series designed to focus on specific areas of the body to strengthen and stretch muscles.

Classes will help participants build strength, balance the body’s system, increase body awareness, and increase energy while learning specific postures. CDC guidelines observed.

YWCA Westmoreland County, 424 N Main St, Greensburg. 724-834-9390. Info@ywcawestmoreland.org. ywcawestmoreland.org/wp-content/ uploads/sites/28/YWCA-Fall-2020-Classes-andWorkshop-Insert.pdf.

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

wednesday Yoga for Wellbeing – 8:30-9:30am. Wellbeing Solutions hosts in-person (limit 4) or online to harmonize body, mind, spirit, and breath with your dedication to attendance. Colleen Harshbarger, ERYT-500 and MS in Exercise Science Biomechanics, provides alignment-based instruction. All levels. $8. 304-508-2398. Wellbeingwv.com.

We stand together to fight racism, injustice, brutality and backlash.

To the black members of our community: we see you, we support you and we stand by you.

Wild Wednesday: Virtual Live Animal Encounter – 1:30-2pm. Online event hosted by Carnegie Museum of Natural History. Join museum educators via Zoom to meet members of the museum’s living collection. Each week is unique! $10/household ($5/ members). 412-622-3131. Register at Carnegiemnh. org/explore/live-animal-encounters/.

AW Studio Sessions – Thru Apr. 8-9pm. 1st Thur.

Free online event hosted by August Wilson African American Cultural Center, and Citizens. AW Studio Sessions series is an intimate, live-in-studio experience with the most talented musicians on the scene.

412-339-1011.aacc-awc.org.

Mindfulness Training – 4-5:15pm. By Laughlin Children’s Center. Ages 5-18. Teaches awareness of thoughts, feelings, and environment. Aids in reducing stress and emotional reactivity, increasing focus, cognitive flexibility, and social-emotional skills. Sarah Rea, MSEd, pre-doctoral psychology intern, provides the Mindful Schools curriculum.

In person or virtual. 16-week course $120/$140 by age group. Register: Laughlin Children’s Center: 412-741-4087.

Write Now! – 10am-Noon. Zoom Writer’s Group hosted by Sewickley Public Library. Participants enjoy writing from prompts in an encouraging and supportive atmosphere. Register: us02web.zoom. us. SewickleyLibrary.org.

Listen to Black Women: What’s it like to be a Black Woman in Pittsburgh? – 6:30-8pm.

Online event hosted by Black Women’s Policy Agenda. Join for a virtual community conversation. Free. 412-245-6771. Register: Eventbrite.

BlackWomensPolicyAgenda.org.

Learn to Draw Zentangle – Online. 6:30-8pm.

Hosted by Monroeville Public Library. 1st and 3rd Wed. Zentangle is a meditative, relaxing, fun method of pattern drawing. Classes are in conjunction with Zentanglers in Pittsburgh meet-up group.

To participate, go to meetup.com, register to become a member, then RSVP to the class you want to attend. Zoom link provided upon RSVP. Monroeville Public Library 412-372-0500.

Planning Your Next Garden – Thru Mar. 7-8pm.

Zoom series hosted by Sewickley Public Library.

Join Allegheny County Master Gardener Glenn Bupp to discuss everything from planting your garden to preparations for fall. Register: us02web. zoom.us. 412-741-6920.

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

Hosted by Spruce Street United Methodist Church.

All ages and abilities with variations to accommodate health and movement issues, with students

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Pittsburgh, PA

Wellbeing Solutions Webinars – 2nd & 4th Thur.

Noon-1pm. Self-Care as Healthcare with BoardCertified Health and Wellness Coach and Yoga teacher Colleen Harshbarger and Natalie Geary, MD and Ayurveda Therapist. COVID rate: $25 1st (trial class); $40/thereafter. 4-pack: $150; 8-pack: $280. 12-pack: $399 includes one-year Wellness Inventory subscription ($49.95 value). On-demand times for groups. 304-508-2398. Info/register: Wellbingwv.com/webinars.

NaturalAwakeningsSWPA.com

friday Bakery Square Toastmasters Weekly Meeting – Noon. Online event hosted by Bakery Square Toastmasters. Practice public speaking, improve communications, and build leadership skills. People from diverse backgrounds find a warm, supportive group that shares your goals. Visit BakerySquareToastmasters.com for login info.

saturday Loving Myself First: Personal Development Series – 10-11am. 2nd Sat. Free online event hosted by Visions 2020 LLC. Learn real life principles to improve and maximize your personal and professional life. Tickets at Eventbrite.

412-376-2110.

Watercolor Workshops – 10-11am. 1st and 3rd Sat. Hosted by April Ryan and Thistledown Boutique. $25 includes materials, $20 bring your own. Learn basic drawing and watercolor techniques. 151 S Main St, Washington, PA. 724-470-3775. Tickets: Paypal.com/paypalme/ArtbyAprilRyan.

Winter Market – 10am-1pm. Morgantown Farmers’ Market. Hosted by WVU Monongalia County Extension Service. New location due to COVID: Mylan Park, 270 Mylan Park Ln. Seasonal offerings from within a 50-mile radius of Morgantown.

SNAP accepted. Pre-order online for pick-up during market: MorgantownFarmersMarket.org/shop.htm. or shop in person. MorgantownFarmersMarket.org.

February 2021

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community resource guide

HEALTH COACH

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

ALTERNATIVE MEDICINE ALTERNATIVE REMEDIES

305 Jefferson Ave, Moundsville, WV 304-506-3585 Dr.Carol@Remedies.com AlternativeRemediesOnline.com Dr. Carol offers a personalized holistic approach to your health concerns through nutrition, supplements, exercise, cellular spa treatments, homeopathy and self-help classes. Twenty years of experience in naturally supporting the body, her specialties are digestive health, women and children, and gluten-free living. Health memberships and video conferencing available.

AROMATHERAPY WELL OILED

Melissa Robb, BSW, JD, CA, RPII Certified Aromatherapist, Reiki II Practitioner 1414 Potomac Ave, Dormont 412-531-6457 • GetWellOiled.com Be your own best wellness advocate. Melissa can help you learn about essential oils, answer questions about CBD or help you along your spiritual path. Holistic We l l n e s s S h o p p r o v i d i n g accessible, affordable, and safe products plus workshops for optimal health and wellness: mind-body-spirit. High-quality aromatherapy oils and accessories, CBD and spiritual workshops. See calendar for classes.

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

D r. L a z a r u s p r a c t i c e s compassionate biologic dentistry by looking at the whole body to offer preventative care and health maintenance. She offers compatibility testing on dental material, safe mercury removal, extraction and a host of other treatments including ozone therapy. She has been practicing for 28 years.

See ad, page 6.

CHIROPRACTIC APPALACHIA CHIROPRACTIC & WELLNESS, PC

Travis D Horne, DC • Gi Ming ‘‘Lili’’ Chan, ND 20120 Route 19, Ste 202, Cranberry Twp, PA 724-553-5312 AppalachiaChiropractic.com Best of natural medicine – combining both chiropractic and naturopathic care. We provide integrative and individualized care to the community where patients feel heard and truly cared for. We offer manipulation, sports medicine, nutrition, herbal, homeopathy and hydrotherapy.

PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Dr Danielle Marra, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com Dr. Danielle Marra has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications, and nutritional support. The practice provides advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 15.

FUNCTIONAL MEDICINE PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Dr. Danielle Mara, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com Dr. Danielle Mara has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications and nutritional support. Plus advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 15.

COTERIE

Calli Tony, CPT 201 E Fairview Ave, Rm 211, Connellsville, PA 724-562-0682 • CalliTonycpt.com Calli Tony is a mother, spiritual entrepreneur and a holistic health and transformational coach. She is the creator of HYPE and podcast host. Her mission is to serve, empower and educate through holistic healing. She works with women who want to create a massive shift in their life! See ad, page 4.

HEALTH FOOD THE KEFIR CHICKS

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

HERBALISM BASIC EARTH ESSENTIALS

Michael Lausterer P.O. Box 6, Richeyville, PA 724-426-4579 • BasicEarthEssentials.com Getting back to our natural roots is the foundational philosophy that drives and inspires Basic Earth Essentials; using the purest botanicals of the earth to create handcrafted, superb blends of the finest quality. Products for pets, personal care, and inspirational settings. Custom products available.

See ad, page 13.

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

Nothing fancy, just hundreds of organic bulk medicinal herbs at your beck and call.

Heal yourself and help others.

In service and gratitude always.

No Facebook, no website, no social media. Not enough thyme! Just you and I and your blessed healing herbs.

NATURAL BEAUTY PRODUCTS CHAYAH NATURALS, LLC

Spread love everywhere you go.

Let no one ever come to you without leaving happier. ~Mother Teresa 30

Pittsburgh, PA

NaturalAwakeningsSWPA.com

724-610-6171 Info@ChayahNaturals.com ChayahNaturals.com

Organic, non-GMO, toxin free, skin nourishing body butters hydrate and restore moisture to dry skin. Made in the USA. See ad, page 13.

NAPTURAL BEAUTY SUPPLY 724-307-8487 NapturalBeautySupply.com

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

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

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

WELLNESS NATUROPATHIC MEDICINE APPALACHIA CHIROPRACTIC & WELLNESS, PC

Travis D Horne, DC • Gi Ming ‘‘Lili’’ Chan, ND 20120 Route 19, Ste 202, Cranberry Twp, PA 724-553-5312 • AppalachiaChiropractic.com Best of natural medicine – combining both chiropractic and naturopathic care. We provide integrative and individualized care to the community where patients feel heard and truly cared for. We offer manipulation, sports medicine, nutrition, herbal, homeopathy and hydrotherapy.

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

Healing children, adults and pets through Divine Intervention practices. Specializing in: customized written prayer requests and crystal grids; assisting empathic and sensitive children; Akashic (past-life record) readings; energy clearing for self, home, property and workplace.

URBAN FARMING

360 CAFÉ LLC

Tyleda Worou Pittsburgh 724-374-8089 • 360CafeLLC.com 360 Café LLC is an alternative health and wellness business with the goal of helping others to heal from the inside out while taking a holistic approach to healing by offering distance reiki, and crystal healing sessions to help our consumers restore physical and emotional balance. See ad, page 23.

2419 Baldwick Rd, Pittsburgh 412-922-9355 • DrWiner.com

Holistic Wellness Center with practitioners for chiropractic, nutritional consultation, allergy elimination and muscle therapy. Workers’ compensation and accident insurance claims. Fully stocked all-natural supplement store.

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

The Himalayan Institute of Pittsburgh is committed to creating and supporting programs for wellness in body, mind and spirit.

Their purpose is to promote personal peace and global unity.

Offering a daily schedule of yoga and meditation classes and healing services including massage, reiki and Ayurvedic health consultations. They are a leader in education, providing authentic yoga and Ayurveda certification programs. See ad, page 4.

LEARN AND GROW WITH SARA JO Sara Remington, Consulting SaraRemington13@gmail.com 724-208-4977

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

GROW PITTSBURGH

SALT OF THE EARTH

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.

Salt of the Earth offers the ancient healing benefits of salt; serene, therapeutic, and exquisitely built with 16 tons of authentic Himalayan salt.

Sessions are 45 minutes. Group events: guided meditation, yoga, sound healing, and pilates. Personal services in the cave: reiki, massage, cellular healing, Akashic Records, mediumship and spirit guide channeling. Known to heal respiratory and skin issues, the organically dispersed salt is naturally detoxifying, reduces inflammation, cleanses the respiratory system and improves sleep. See ad, page 7.

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

WINER WELLNESS CENTER

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

If I cannot do great things, I can do small things in a great way. ~Martin Luther King Jr.

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

OPPORTUNITIES ADVERTISE HERE – Are you: hiring, renting property/office space, selling products, offering services, or in need of volunteers? Advertise your personal/business needs in Natural Awakenings classified ad section. To place an ad, email Publisher@NaturalAwakeningsSWPA.com.

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

START A CAREER YOU CAN BE PASSIONATE ABOUT – Publish your own Natural Awakenings magazine. Home-based business, complete with comprehensive training and support system.

New franchises are available or purchase a magazine that is currently publishing. Call 239-530-1377 or visit NaturalAwakeningsmag.com/MyMagazine.

February 2021

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