Natural Awakenings Magazine Greater Pittsburgh March 2022 by naturalawakeningsswpa

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HEALTHY

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the Environment and Economy

HEALTHY

PLANET

DELICIOUS PL ANTBASED MEAT SUBSTITUTES HELP FOR PEDIATRIC EATING DISORDERS FROM BURNOUT TO RECOVERY

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It’s The Most Wonderful Time Of The Year! Spring! I know the Christmas holidays are the most wonderful for some people, but for me, it’s spring. We just had our first 60-degree day, and that triggers so much excitement! Spring is coming! YAY! But first, maple syrup season. Maple water collection does best with very cold temperatures at night and warmer temperatures during the day. We have many maple trees, but we only tap two or three each year; just enough to make a couple of quarts of syrup to last us the year and share a bit with family. We used to use up a lot of propane cooking it outside—you can’t cook it inside because it leaves a sticky residue. That’s why they build sugar shacks for large-scale maple syrup cooking. We have a secret weapon, though. The Instant Pot!! We set up two of those on our small covered porch and just pour the maple water in as we collect it. It is much, much, faster and more efficient than using propane. While that is going on, it’s time to plan out the garden, organize the seeds and look through the seed catalogues. I need to get out my seed trays and start planning what indoor plants to start and when. I have a chart. I’m definitely starting sugar snap and snow peas, which I can plant really early, and lettuce, which also does really well in cold weather. I typically have three growing areas. The biggest area, veggies, then herbs for cooking and medicine, and flowers, mostly for pollinators. All of the veggies excite me, but I suppose if I had to pick one it would be tomatoes. I’m not a fan of the seeds, so I mostly plant the small, yellow, pear-shaped tomatoes. I love their flavor and I can snack on them when I’m outside, and they are easy to process for salsa, which I love! I also grow tomatoes all around the chicken coop. I plant them and use the chicken wire as a trellis. The chickens love tomatoes as a snack, too! The most exciting herb is echinacea, which is not only medicinal, but a beautiful flower that the pollinators also love. They attract a swarm of bumblebees, butterflies and many other species of bees large and small. I grow the typical kitchen herbs like chives, oregano, sage, parsley, cilantro, lemon balm and rosemary, and use them regularly. I also forage for wild herbs like yarrow, dandelion, purslane and my favorite, violet. I love to harvest the wild violets and add them to tea or make a syrup out of them. Oh, we can’t forget the berries… wild blackberries, mulberries, elderberries and even the little wild strawberries are all so abundant. My food forest is also growing, and I have seven established pawpaw trees, but haven’t gotten any fruit yet. I did plant seeds which sprouted last year. I potted a bunch of them up in tall pots because they have a long tap root and have kept them indoors. They are either dormant or dead, and I’m anxiously awaiting to see which it is. I planted about another 100 pawpaw seeds in the fall. They are really slow to germinate, which makes it that much more exciting when they sprout! I’ll be dispersing them throughout the property as a part of my food forest plan, (and of course giving some away)! I love to restore native plants, and pawpaw trees are indeed native to the eastern U.S. I also love food forests, as they will naturally feed humans and animals alike. What are you going to plant this year?

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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.

Contents 8 JOURNALING TO ACCESS INNER WISDOM

10 THE BOUNTY OF FARMERS MARKETS

Buying Local Boosts Health, the Economy and the Planet

12 EASING INTO A VEGAN LIFESTYLE

Clever Meat Substitutes that Please the Palate

14 BURNOUT RECOVERY Ways to Reset and Find Balance

16 PLANT-BASED FOODS GO MAINSTREAM

Healthy Eating Gets Easier with Innovations

19 PITTSBURGH CENTER FOR CREATIVE REUSE

A Democratic Approach to Art

20 BEYOND PICKY EATING

Help for Pediatric Eating Disorders

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22 A WEEKEND WARRIOR SURVIVAL GUIDE

Prevention, First-Aid and Recovery

24 BEYOND KIBBLE

How to Shop for the Healthiest Pet Food

DEPARTMENTS 6 health briefs 8 inspiration 10 green living 12 conscious eating 14 healing ways 19 nonprofit spotlight

20 22 24 26 30 31

healthy kids fit body natural pet calendar resource guide classifieds

March 2022

health briefs

Drink Coffee and Tea to Reduce Dementia and Stroke Risk There’s good news for coffee and tea drinkers in recent research: consuming two to three cups a day of each beverage has been found to significantly lower the risk of stroke by 32 percent and of dementia by 28 percent compared to abstainers. Researchers from Tianjin Medical University, in China, analyzed a databank of 365,682 UK residents between 50 and 74 years of age that reported their coffee and tea consumption over 11 years and found that drinking both beverages in the course of a day correlates with a lower risk of stroke and dementia compared to drinking either one exclusively. Also, drinking three to six cups of coffee alone or in combination with tea was associated with a lower risk of post-stroke dementia. “Coffee and tea are distinct beverages with both overlapping and different contents. One potential mechanism may be related to the combined protective role of the different antioxidants and other biological contents in these two beverages,” the study concluded. 6

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Depression relief may be as close as the vinegar bottle on the kitchen shelf, according to a new study from Arizona State University involving 25 healthy college students divided into two groups. Fourteen drank two tablespoons of Bragg’s apple cider vinegar diluted in one cup of water twice daily with meals, while 11 students consumed a vinegar tablet that contained 1/100 as much vinegar twice daily. After four weeks, using psychological tests and urine samples, the researchers found a 20 to 34 percent reduction in self-reported depression scores from the test group compared to slight increases in depression in the control group. Several metabolic alterations were found consistent with improved mood, including enzymatic dysfunction in the hexosamine pathway, as well as significant increases in glycine, serine and threonine metabolism. “With over 40 percent of college students self-reporting moderate-to-severe depression—a 77 percent increase over the past decade—simple and safe strategies that effectively reduce depression in this population are urgently needed,” the authors write.

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Take Vinegar to Lower the Blues

March 2022

inspiration

Journaling to Access Inner Wisdom

GET INTO THE BRAIN OF THE OLDER, WISER YOU. Imagine the version of you six months from now that has gotten through the muck you’re currently in. What deep wisdom and advice does it carry?

by Nadine Kenney Johnstone

START WITH A LOVING GREETING. Address your present self compassionately, the way you would to a child or dear friend. “Hi darling. It’s a brand-new day, sweetheart.” ACKNOWLEDGE YOUR HARDSHIPS WITHOUT JUDGEMENT. What is your wiser self observing from the outside? Let it state what it notices. “I can see that you’re hurting. You’ve been through it, haven’t you?” LET THE PAST BE PROOF OF YOUR EMOTIONAL ENDURANCE. Be an investigator and dig up examples of how you’ve coped with previous hardships. Remember that time you thought you couldn’t deal, but you did?

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STATE WHAT THE WISER-YOU KNOWS. What does this perspective offer to the situation? Be the scribe as you channel wiser-you’s messages. Try this prompt: “Your heart knows that ...”

n a summer afternoon in 2015, I sat in my favorite coffee shop waiting on lifechanging news. With each minute, my anxiety mounted, so I turned to the only thing that calms me in a stressful situation—my journal. As my pen scrawled across the page, I instinctively wrote a letter from my future self to my present self. I just needed someone to reassure me. And that “someone,” apparently, was me. I’ve been writing these inner-wisdom letters ever since, and it has been one of the most helpful practices in managing my anxiety. Women that have attended my retreats say it is the most impactful thing we do. When you’re feeling overwhelmed, grab a pen and follow these simple steps.

CREATE A SIMPLE CEREMONY. Sitting down with your favorite mug or journal makes this exercise feel sacred. Write in the light of dawn or by the glow of a candle, whatever brings you joy. SET A TIMER SO YOU DON’T OVERTHINK IT. Perfectionism is the enemy of creativity. For 10 minutes, tell yourself to just write whatever comes, no matter how imperfect. 8

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REQUEST THE NEXT RIGHT STEP. Ask your wiser self, “What do I need in order to heal from this?” Listen for the answer. It might take the form of advice, a mantra or a simple step: Rest. Pause. Stay. Hug. LIST WHAT YOU CAN LET GO OF. Dump your obsessive thoughts onto the page, as well as anything you can’t control. While you think you can control other people’s reactions, you can’t. CLOSE WITH LOVE AND SUPPORT. “I love you and I’m here for you in your heart.” READ WHAT YOU WROTE. Be amazed by the wisdom that came simply because you tapped in and asked. Bring your hands to your heart and say thank you. Nadine Kenney Johnstone is the host of the podcast Heart of the Story, a writing, meditation and yoga nidra instructor, and a workshop and retreat leader.

March 2022

green living

THE BOUNTY OF FARMERS MARKETS c_atta/AdobeStock.com

Buying Local Boosts Health, the Economy and the Planet

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by Sandra Yeyati

hroughout the nation, an estimated 8,000 farmers markets offer some of the freshest food available anywhere. Often open on weekend mornings or select weeknights, these nutritional meccas allow local farmers to sell their fruits, vegetables, eggs, meat and dairy directly to consumers, thereby providing an attractive business channel for them. “If you buy direct from a farmer, 97 cents of every dollar goes home with the farmer, whereas if you buy from a traditional grocery store, only 17 cents makes its way back to that farmer,” says Janie Maxwell, executive director of the Illinois Farmers Market Association. Dollars spent at farmers markets boost local economies. “When farmers make money, they buy seeds at their local co-op or purchase tools from a nearby hardware store, which infuses economic capital into rural communities,” says Katie Myhre, technology research manager at the Farmers Market Coalition. “If we can focus on growing the capacity of our farms within our region and building consumer habits around what we can grow locally, that’s going to help our region become more resilient.” This type of localized commerce offers environmental benefits, too. Produce from a local source carries a much smaller carbon footprint than one that travelled halfway across the country. “Farmers markets are uniquely positioned to encourage environmentally responsible farming by providing a solid economic platform to climate-positive farmers 10

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that are taking care of land and water quality,” Myhre asserts. According to a study commissioned by the U.S. Farmers & Ranchers Alliance, 72 percent of consumers know “nothing” or “very little” about farming or ranching. Farmers markets facilitate ongoing dialogues between growers and consumers, serving as valuable educational sites. “Getting to know your farmer offers you an opportunity to ask questions directly to the person growing the product and make a choice accordingly, whereas when you go into grocery stores, you’re fed a lot of advertising and greenwash labeling with terms that you don’t understand,” Myhre says, adding, “While many small farmers decide not to go through the costly United States Department of Agriculture organic certification process, their farming practices are often just as clean or even more so, and at a farmers market, consumers are able to look the farmer in the eye and learn about their growing methods.” Maxwell appreciates the opportunity to make an educated choice. “As a consumer, you have to decide what is your highest value. For me, the most compelling reason to shop at a farmers market is the peak, in-season, quality of the food, the incredible taste and nutrition that you get because it was freshly harvested and didn’t have to be transported over long distances. The number of people that touch your food is significantly lower at a farmers market, so there’s less opportunity for it to be mishandled or crosscontaminated. It carries the name of the producer on it. This is their life’s work,

and their reputation is on that label. I sense that there’s a real desire to ensure great quality and safety.” Regularly buying fresh food from a farmers market allows families to get into the habit of eating in season. “Cooking seasonally allows you the opportunity to capture the incredible flavor profiles of what’s fresh. It has just been picked and tastes incredible—very different from the flavors you get from grocery store products that were produced someplace else, maybe even weeks or months ago,” Maxwell explains. Myhre concurs: “If we can build our habits, cooking preferences and skills around those seasonal rhythms, that’s a really beautiful benefit. It’s awesome for me to know that these herbs were harvested yesterday. There’s also a wide diversity of products. You’re not going to see 12 varieties of squash at your big-box grocery store. I’m always surprised by what I see, and it’s a really fun experience as somebody who loves food. Taking home really great-tasting products that were produced with so much care is a central benefit.” For many, the farmers market is a community gathering. In addition to local growers, they often include cottage food vendors offering homemade jams and jellies, baked goods, sauces, preserved and pickled items and other delicious foods, as well as arts and crafts vendors and musical entertainment. “The wonderful thing about the farmers market is that it leads with joy,” Myhre says. “It’s fun. You don’t invite friends to the grocery store, but you might meet your friends for coffee at the farmers market.” Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@ gmail.com.

March 2022

green living conscious eating

Easing into a Vegan Lifestyle CLEVER MEAT SUBSTITUTES THAT PLEASE THE PALATE by Sheila Julson

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oday’s wide availability of vegan meat substitutes in the grocer’s freezer helps break the ice for people that want to experiment with plantbased foods. The taste, convenience and quality of these products has improved greatly over the past decade, but like many convenience foods, some packaged faux meat products can be high in sodium or fillers. While packaged, meat-alternative products are ideal for a tasty occasional treat, there’s a whole world of options beyond the freezer aisle for those that want to expand their vegan palates. Arielle and Brandon Hawthorne, coowners of Twisted Plants, a popular, plantbased restaurant in the Milwaukee area, make their vegan food approachable by creating plant-based foods that mimic everyday, non-plant-based options. “I think that motivates people to try it because they feel they can still have the same flavor and taste they’re used to, but in a healthier version,” Arielle says. They use items like jackfruit, a species of tree in the fig family, which takes on the taste and consistency of pulled pork when shredded and marinated in sauces or spices. Going plant-based does not mean going without. Del Sroufe, a vegan chef based in Columbus, Ohio, culinary specialist at the T. Colin Campbell Center for Nutritional Studies and author of the Forks Over Knives companion cookbook, recommends that people craft satisfying, plant-based entrées at home by starting with recipes they like, and then looking for plant-based versions of those. “If you like pizza, you can still have pizza. If you like Italian cuisine, there are plenty of Italian recipes,” he says. Priyanka Naik, a self-taught Indian vegan chef, Food Network champion and

author of the new vegan cookbook The Modern Tiﬃn, advises to gradually start a plant-based diet with one meat-free day per week and then increase. She adds that when eating out, opt for vegetarian or vegan options to be sure a plant-based lifestyle is sustainable outside of the home kitchen.

Plant-Based Options BUFFALO CAULIFLOWER BITES

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

This healthier version of buffalo wings is meat-free and baked instead of fried, but full of flavor and spice. It can be eaten plain or, as Sroufe recommends, as a Buffalo Po’ Boy sandwich, served on a whole-grain hoagie or sandwich buns with cabbage and peanut slaw. ½ cup water ¼ cup almond butter ½ cup red hot sauce, plus extra for tossing with the cooked bites ¾ cup whole-wheat pastry flour ¼ cup nutritional yeast 1 ½ Tbsp granulated garlic 1 large-head cauliflower, cut into 1-inch florets (about 6 cups) Preheat the oven to 375° F. Combine everything except the cauliflower in a large bowl. Mix well. Add the cauliflower florets and toss until thoroughly coated. Place the coated florets on a nonstick baking sheet in a single layer. Bake for 25 minutes or until golden brown. Toss with extra red hot sauce if desired. Recipe and photo courtesy of Del Sroufe.

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The concept of protein at the center of every dinner plate has been ingrained in American culture. Dismantling that perspective opens up a whole new world and encourages thinking about vegetarian and vegan food in a new light, Naik says. Sroufe adds that we often believe we won’t get enough protein from plant-based foods. “There’s been a lot of science to refute that. The World Health Organization has identified people that exist healthfully on less than 6 percent protein in their diets.” Fruits, vegetables and grains are often more economical than packaged convenience foods, especially when purchased from local farmers markets. Pasta, rice and beans, which can be purchased in bulk, are budget-friendly. Naik cooks with the objective of putting vegetables at the forefront, using her Indian ancestry and global influences to make veggies the star of the show. Cauliflower and eggplant can be prepared in “steak” form as a main course or stand in as healthier versions of pub-food appetizers like buffalo chicken wings. For those craving meatier flavors, chickpea flour becomes crumbly when water is added, effecting a good substitute for ground beef. Adding chipotle, cumin and other seasonings emulates taco meat. “Chickpea flour is high in protein and is used in a lot of Indian cuisine,” Naik says. “You can buy the flour or grind dry chickpeas to make the flour.” Jackfruit adapts easily to myriad recipe styles. Sroufe notes it can be used in dumplings and tacos. Hawthorne also uses it to make vegan ribs and in beef-style stews. Don’t toss that banana peel—Naik says using clean, organic banana peels after the flesh has been removed is a zero-waste approach to plant-based eating. Cooks can shred the peel with a fork and sauté it with soy sauce and other spices to mimic pulled meat. Tofu gets a bad rap, Sroufe says, noting that many people worldwide eat soy products without experiencing digestive issues. He often uses tofu for a number of presentations. “Silken tofu can be used to make pudding. Crumbled tofu can be substituted for ricotta in lasagna, or you can marinate tofu to make bacon for sandwiches. It’s a good, filling food.” Sroufe also uses millet as a base for meatloaf, meatballs and sloppy joes. Several mushroom varieties have meaty textures, and when battered and fried, they emulate fried chicken. Hawthorne also uses mushrooms as a meat replacement in Philly cheese steak sandwiches. Seitan, made with a vital wheat gluten base, can be used for meatballs. By experimenting with an array of vegetables, grains, nuts and seeds to create balanced textures and flavors, even the choosiest omnivores won’t miss the meat.

photo courtesy of Del Sroufe

Substitutes at Home

March 2022

healing ways

Burnout Recovery Ways to Reset and Find Balance

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by Ronica O’Hara

“I

’ll sleep when I die,” Kristina Shea used to joke about her three hours of nightly shut-eye. In retrospect, she says ruefully, “It almost became a reality.” Her hectic life as a single, widowed mother juggling her child’s needs, a high-powered career, university classes, fitness teaching and a two-hour work commute came to an abrupt stop eight years ago when she got off an escalator in the Toronto business district and collapsed. “It was burnout which manifested into physical symptoms such as extreme high blood pressure, red rashes, eczema and even a brain cyst,” she recalls. “I was emotionally and physically drained, with little joy left for life.” 14

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Determined to reset, she switched jobs, prioritized sleep, practiced yoga, meditated and took long nature walks. When COVID-19 shutdowns hit and she was laid off, she was at a loss, but rebounded, and inspired by her own healing process, started a CBD-enhanced natural skincare product line. “Still to this day, it is an active healing process,” she says. “It is very easy to go back to old patterns of behavior.” Burnout, once primarily a workplace concern, is turning into a societal norm. During the long slog of the pandemic, its telltale symptoms have become commonplace: fatigue, cynicism, apathy and feeling ineffective and disconnected. Among American employees, 52 percent reported

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feeling burned out in a March 2021 study, with two-thirds saying it had worsened during the pandemic. Belgian researchers found parental burnout in the U.S. to be among the highest in the world—even before COVID-19 closed schools. Record numbers of healthcare workers, caregivers and therapists report feeling physically, mentally and emotionally exhausted, with grave implications for those they are helping. Over time, burnout can bring on such health consequences as depression, insomnia, cardiovascular disease and immune disorders. Turning around burnout requires a simple first step. We must admit what’s going on, says Eileen McDargh, author of

Burnout to Breakthrough and an executive coach in Dana Point, California. “Until we stop and literally look at what we are doing, we remain on the hamster wheel,” she says. “And then, we must listen to what our head is saying to us, and perhaps even more important, what our heart—our intuition—is telling us. The heart knows the truth.” From this self-assessment, other steps can follow, she says, such as asking, “What can I change about this? What can I avoid? What can I amend? And what—at least for the short term—can I accept?” A stressful situation can also be proactively reframed by viewing it as a challenge, a learning opportunity, a way to help others or as having a higher purpose. Other helpful strategies include:

TAKE MICRO-BREAKS. “You don’t have to wait for the next vacation to recharge,” says Michelle Risser, a licensed clinical social worker and burnout expert in Worthington, Ohio. “Some examples: stand up and stretch between meetings. Feel your feet on the ground and take a nice, slow breath. Breathe in on a count of five, out on a count of seven. Listen closely to a piece of music.” As few as 10 minutes sitting or walking in nature improves mood, focus, blood pressure and heart rate, report Cornell researchers.

ACCESS POINTS OF JOY. By asking ourselves what three specific activities or things truly make us feel alive, engaged and happy, we can figure out how to work them into our days and restructure our life. In one study, physicians that spent about 20 percent of their time—roughly one day a week—on the activity they found the most meaningful had half the rate of burnout as those spending less time on those pursuits.

ENHANCE GRATITUDE. Studies among firefighters and professional athletes have found gratitude to be significantly protective against burnout—in part because it causes us to pause and savor an uplifting feeling. Developing the habit is as simple as writing down a few specific reasons to be grateful before bedtime several days a week. “Gratitude is a powerful energy enhancer,” says McDargh.

FIND POINTS OF CONTROL. Feeling helpless is a trademark of burnout, “but there is always something we have control over. Our physical body is a great place to start: sleep, exercise, diet….” says McDargh. Even little steps matter, such as putting greens into smoothies, turning off digital devices a half-hour before sleeping or dancing to a short tune.

Shea concurs, “When we take the time to just be, feel gratitude, the sun on our face, this helps rewire the way we think—and we can then begin to heal our bodies.”

Until we stop and literally look at what we are doing, we remain on the hamster wheel. ~Eileen McDargh

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

March 2022

Healthy Eating Gets Easier with Innovations by Carrie Jackson

lant-based eating has seen an explosion in the past few years as consumers become increasingly aware of how their food choices impact their health and the environment and align with their ethics. According to market research firm SPINS, plant-based eating is now a $7 billion market in the U.S., with $1.4 billion represented by plant-based meat. Consumers can now expect to see veggie burgers at the ballpark, vegan dairy at the cafe, tuna substitutes in every grocery store and a plant-based entrée at Michelin-starred restaurants. Whether vegetarian, vegan or flexitarian, almost 40 percent of Americans are shifting to a plant-based diet, according to a 2018 Nielsen report. While a plant-based diet supplies essential nutrients and reduces the risk for some cancers, consumers now rank the health of the planet as their number one concern, overtaking personal health, which has been the top priority in recent years, according to market researcher Innova Market Insights. Such an eating regimen can lead to a more sustainable use of resources, combat climate change and help preserve biodiversity. According to a University of Illinois study published in the journal Nature

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Food, animal agriculture is responsible for 57 percent of global greenhouse gas emissions from food production, which accounts for 35 percent of all greenhouse gas emissions.

Plant-Based Companies Align with Values Elysabeth Alfano, the founder of Plant Powered Consulting, sees a plant-based diet becoming a lifestyle as consumers demand a broader range of options. “It’s becoming increasingly normal to find plant-based foods and meat alternatives in every grocery store. Oat yogurt, seafood alternatives and vegan honey are now mainstream. People are seeing how inefficient and harmful meat production is and are making the connection between saving the environment and their lifestyle choices,” she says. Alfano is also the co-founder and CEO of VegTech Invest, an investment management firm that is the first global exchange-traded fund of plant-based companies; it launched January 4 on the New York Stock Exchange, comprising 37 publicly traded companies actively innovating with plants and plant-derived ingredients, and producing products that are

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Plant-Based Foods Go Mainstream

animal-free. “We believe that today’s investors want a more resource-efficient, climate-friendly and cruelty-free food and materials supply system, and want to invest their dollars in the same,” says Alfano.

Dairy and Seafood Alternatives Abound In the grocery store, it’s never been easier to shop for plant-based options. Companies are getting creative and optimizing products that stand on their own merits, instead of just mimicking meat, fish and dairy. With alternatives such as oat, almond and even potato milk touting sustainable credentials, as well as a creamy texture, plant-based dairy is having a surge. Sales in the plant-based seafood sector grew 23 percent from 2019 to 2020 according to market data from The Good Food Institute. Nestlé recently launched Vuna, a vegan tuna alternative made of pea protein, wheat gluten, rapeseed oil, salt and a flavor blend, and other companies are jumping on board as consumers are becoming more aware of the seafood industry’s environmental problems, particularly overfishing. While a handful are specializing in proteins derived from fermentation and others are developing lab-grown seafood, most are focusing on plant-based products. Due to their fibrous consistency, jackfruit and yam root are ideal fish alternatives for fillets and sticks. Vegan fish stock, as well as plant-based scampi and king prawns, can be found in vegan grocery stores and such online shops as ShopVejii.com and GTFOItsVegan.com.

Mushrooms Become a Plant-Based Superfood Mushrooms are having a heyday due to their versatility, and companies are harnessing them as a source of fiber, protein and antioxidants. Meati.com is a Boulder-based startup that uses mycelium, the root structure of mushrooms, to create a whole-cut product that offers the protein of animal meat with the nutrients of fungi. “We believe that systemic change can start with people replacing animal meat even a couple of times a week. Eating Meati chicken or steak shouldn’t feel like a huge departure from animal products, and the nutrition offered is superior to any food out there,” says Christina Ra, vice president of marketing and communications. “People can enjoy eating Meati and feel great about how they’re nourishing their bodies.” With $50 million in recent venture capital funding, the company is building an 80,000-square-foot production facility and plans to start selling its substitute chicken and beef in national markets later this year. Meati has drawn on ancient, natural processes to grow clean, sustainable sources of nutrition. “Mycelium is an infinite, selfreplenishing food source. Made from a closed-loop system, Meati uses less than 1 percent of the water and land needed for animal meat production,” says Ra. The company grows and harvests the mycelium indoors in stainless steel fermentation tanks using only water, sugar and nutrients. Unlike the animal agriculture industry, no antibiotics, growth hormones or pesticides are used.

Vegan Coaching and Delivery Make It Easy For people that aren’t ready to experiment with plant-based cooking themselves, vegan and vegetarian meal-delivery services are popping up. One such program is Plantable.com, founded by Nadja Pinnavaia and designed to give clients the tools to transition into a plant-based lifestyle. Customers sign up online for either a seven- or 28-day program that includes daily shipped meals, one-on-one counseling through phone calls and texts, and lifestyle recommendations to form new habits. “Our goal is to make plant-based eating so tasty and effortless that it becomes a way of life,” Pinnavaia explains. She says the idea behind Plantable, which is based in New York, but will ship anywhere in the country, is to make plant-based eating less of a barrier for people. “Most of our clients are either looking to kickstart a new lifestyle and don’t know how to begin, or they are busy and want the ease of prepared meals made from scratch with real, clean ingredients. Our menu is a whole-food, plant-based way of eating that is filled with fiber and packed with nutrients. We focus on legumes, tofu and nuts as sources of protein,” she says. Pinnavaia, who holds a Ph.D. in quantum chemistry, became interested in food and nutrition after having too many family members diagnosed with cancers. Since launching Plantable in 2016, she has observed more clients coming in on their doctor’s recommendation. “We’re seeing a shift towards more consumerdriven health care, where doctors are understanding that meal planning and nutrition are critical to overall health. The community in general is also taking more ownership of their own health and gaining more knowledge of the benefits of a plant-based diet,” she says.

Eating Out Gets Healthier For people dining out, there is no shortage of plant-based options, and that goes beyond a salad and fries. Eleven Madison Park, in New York City, is the first vegan restaurant to receive a Michelin star. Even fast-food chains are getting on board, with McDonald’s introducing the McPlant burger and KFC debuting a Beyond Chicken made of soy and wheat. Joe Hehl, the founder of Dragged Through the Garden, a Chicago-based company that consults with restaurants and breweries looking to expand vegan options, has seen an uptick in interest. “Adding a plant-based option or two on the menu can absolutely set some new eyes on a restaurant’s operation. Now this place will show up in searches for ‘restaurants with vegan options’ and appeal to an audience who potentially wouldn’t have eaten there otherwise. Plus, it’s not super-costly on the bottom line,” he explains. He adds that the availability of meat substitutes on a menu, such as an Impossible Burger, makes it easy for people trying to cut down on their meat intake. “Mainstream substitutes are a little more accessible than something like a bowl of quinoa to someone who is not vegan. This new era of plant-based burgers offers an alternative for those who March 2022

photo courtesy of VegNews.Plantable.com

want to wind down their meat intake, but are unsure how to start,” he says. Hehl also offers clients recipes and guides for recreating vegan versions of traditional fast food and kitsch menus. Past recipes have included a Vegan Philly Cheesesteak and the Vegan Chorizo Sloppy Joe, for which he offers step-by-step instructions and encourages followers to have fun and experiment with ingredients such as oat milk. “I grew up in a very meat-and-potatoes household and had no knowledge of cooking whatsoever. As I learned about some of the benefits of a plant-based diet, I decided to embrace it as a challenge to myself,” he says. “My favorite plant-based ingredients to use are garlic powder and

smoked paprika! Some people are eating plant-based ingredients without even realizing it.” Consumers have no shortage of options as plant-based eating and lifestyle choices continue to go mainstream. Companies are meeting the demand with creative, sustainable products and services that are better for the planet, healthier for the body and allow people to align their values with their purchases. As the interest increases, new innovations are likely to explode on the scene and the plant-based followers are ready. Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com. 18

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nonprofit spotlight

Pittsburgh Center For Creative Reuse

A Democratic Approach to Art

he nonprofit Pittsburgh Center For Creative Reuse (PCCR), now open seven days a week from 11 a.m. to 5 p.m. to shop and pick up online orders. The center inspires creativity, conservation and community engagement, and provides sustainable arts and crafts supplies. The general policy at their non-traditional art supply shop is, “No sexism. No racism. No ableism. No ageism. No homophobia. No transphobia. No hate.” They believe that people in marginalized communities deserve to be supported, respected and safe, and see reuse as a vehicle for boosting self-confidence, learning new skills and creating opportunity for all. The staff currently comprises Ash Andrews, Executive Director, Cammie Brady, Creative Manager, Xiola Jensen, Shop Manager, Vivienne Shao, Shop and Materials Assistant, Daniel Shapiro, Materials Coordinator, Laurel Riley, Shop Backup, Matt Vituccio, Shop Backup, and Christina Hansen, Shop Backup along with a 14-member board of directors.

People can donate used art and craft supplies or shop at the same location. They also facilitate hands-on creative programming that educates the public about the benefits of reuse for the environment, community and self. Not limited to art supplies, they offer custom kits, video tutorials and live virtual instruction for organizations and individuals. For those interested in a creative group activity for a classroom, community center or virtual party, PCCR can help make it crafty and creative. Visits to the physical store for shopping or material donations, which must be preapproved, are by appointment only (CreativerReuse.square.site/s/appointments) due to COVID-19 restrictions. Contactless curbside pick-up and delivery options are available, too. There is even a personal shopping service. Financial donations are welcome via the PayPal Giving Fund, through the online store and by check. These donations help PCCR make it through this trying time, and they appreciate gifts of any amount. Email Executive Director Ash Andrews at Ash@ pccr.org for more information. Gift cards are available. Location: 214 N. Lexington St., Pittsburgh. Shop online at CreativeReuse.square.site/s/shop. For more information, call 412-473-0100, email Info@pccr.org or visit Tinyurl.com/ CenterForCreativeReuse.

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

Try for frEE!

Visit us at NaturalAwakeningsSingles.com March 2022

healthy kids

Beyond Picky Eating Help for Pediatric Eating Disorders

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by Marlaina Donato

ost kids go through food phases and bouts of fussiness during mealtime, but more serious problems can lurk beneath the surface of such all-too-common behaviors. Eating disorders are often associated with teen and adult females, but children of any gender under 12 can be afflicted with anorexia nervosa, bulimia and other conditions unique to younger kids. “Eating disorders used to be primarily a college-aged issue; now eating disorders show up in young teens and even children as young as 5 years old,” says Marcia Herrin, a dietitian and nutritional counselor in Lebanon, New Hampshire, and author of Nutrition Counseling in the Treatment of Eating Disorders and co-author of The Parent’s Guide to Eating Disorders. Consequences of childhood eating disorders can include permanently stunted growth, impaired immunity, hypoglycemia and delayed puberty, but healing from an eating disorder can occur with early detection, quality care and proactive efforts by the 20

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family. Current research has broadened the medical definition, allowing earlier diagnosis and prevention, reports the New York City-based National Eating Disorders Association.

More than Body Image While eating disorders are fueled by many factors, each child is an individual, and so any child’s struggles around food will be particular to them. Herrin, the founder of the Dartmouth College Eating Disorders Prevention, Education and Treatment

program, says, “It is important for parents to know that the main risk factor for developing an eating disorder is genetic. This means some children are genetically at risk and others are not.” The fires of predisposition can be fueled by “body dissatisfaction, dieting and involvement in activities that favor thinness, such as dance, gymnastics and running,” says Herrin, adding that the disorder defies stereotypes. “Because a child is male or has always been on the heavier side doesn’t mean that child is immune from developing an eating disorder.” Being repelled by foods with certain colors, tastes, textures or smells and having phobias around vomiting or choking are often catalysts to disorders. “Extreme picky eating that leads to restricting food intake is now considered an eating disorder in its own right, called avoidant/restrictive food intake disorder (ARFID),” says Herrin. “The main difference between the child restricting food intake because of anorexia nervosa and the child with ARFID is that those with ARFID don’t care about weight or have body image issues.” For Cassandra Lenza, an eating disorder therapist and the owner of Healing on Hudson, in Hoboken, New Jersey, the lasting imprints of a pervasive “diet culture” cannot be ignored. “The main and persistent risk factor for the development of eating disorders is early dieting,” she says. “Children under 12 who are dieting or exposed to dieting in their environment are more susceptible to the development of eating disorders than children who are not.” It is imperative, she says, that parents model healthy eating and provide a child with the tools for success.

Kids’ Eating Disorders Some common disorders in children 12 and under include: ANOREXIA NERVOSA: Signs and symptoms include weight loss (often dramatic), distorted body image, intense anxiety/fear of weight gain and other behaviors that prevent weight gain. AVOIDANT/RESTRICTIVE FOOD INTAKE DISORDER (ARFID): Signs and symptoms include extreme pickiness; lack of interest in food without body dissatisfaction; aversion to specific tastes, smells, texture and appearance of foods; avoidance of certain foods/food groups or habitual eating of only a few foods; fear of swallowing; anxiety about getting bellyaches or getting sick; weight loss and/or stunted growth from insufficient nourishment and malnutrition. PICA: Signs and symptoms include eating non-edible substances such as crayons, paper, grass, rocks, feces, hair, paint chips, cleaning powders or clay; health problems such as constipation or diarrhea, intestinal obstruction or infection, anemia or lead poisoning. It is often seen in children on the autism spectrum that have a history of abuse or neglect, or mental health conditions like schizophrenia, anxiety or obsessivecompulsive disorder. It can also be caused by a zinc deficiency. SUBTLE WARNING SIGNS FROM CASSANDRA LENZA INCLUDE:

A Whole-Child Approach

Marlaina Donato is an author and composer. Connect at WildflowerLady.com.

Other signs: delayed puberty, eating smaller food portions, weight changes, thinning hair, hiding food, digestive problems, downy hair growth on body, severe mood swings or tantrums, excessive movement TIPS FOR PARENTS FROM MARCIA HERRIN INCLUDE:

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Cognitive behavioral therapy, mindfulness training and yoga have been shown in studies to help both children and adults to process critical emotions, thoughts and eating patterns. Lenza attests to the effectiveness of holistic, multidisciplined care for reversing the common effects of eating disorders like exhaustion and gastrointestinal, hormonal or cognitive impairment. “We recommend a three-pronged treatment approach for all children which includes working with a therapist who treats eating disorder behavior, a registered dietitian who can help nutritionally and a pediatrician who can monitor the child medically,” she says. Habits and bonds within the family unit go a long way toward prevention. “Having a family dinner most days of the week substantially reduces the risk of a child developing an eating disorder,” says Herrin. For recovery, she advises, “The most effective treatment for children up to age 19 is family-based treatment (FBT). In FBT, clinicians show parents how to help their child eat enough to restore health. The type of eating that is most effective is good old-fashioned meals with plenty of calories from carbs, fat and protein.” With observant parents and quality care, children have a brighter future. “The early signs are often subtle,” counsels Herrin. “Trust your intuition.”

 Child discussing dieting, food obsessions or weightcontrol measures; discussing exercise with greater interest, especially if she/he has not discussed exercise or movement before  Social confinement and isolation  Increased body dissatisfaction  Changes on child’s growth chart

 Avoid labeling food as good or bad. It is better to serve all kinds of foods in moderation.  Avoid talking about dieting, weight or judgments about different body types or sizes.  Never tease a child about their weight or changing body.

March 2022

fit body

A WEEKEND WARRIOR SURVIVAL GUIDE

PREVENTION, FIRST-AID AND RECOVERY by Marlaina Donato

t first glance, it seems harmless to sit at a desk all week and then dive into gardening, hiking, shooting some hoops or playing softball with the kids. We think nothing of it until that pulled hamstring, stiff shoulder or painful knee makes itself known, slowing us down for a few days or weeks. At the other end of the spectrum, weekend warrior injuries can be more serious, taking months and even surgery to be resolved. With prevention, simple exercises and minimal investment of time, most suffering can be avoided. Recovery time can be shortened by integrating traditional firstaid approaches with complementary modalities like homeopathy, herbal remedies, essential oils and supplements.

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Full-Spectrum Prevention

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Maintaining our cars prevents them from breaking down on the highway, and our bodies are no different. Muscles are meant to move regularly, and if we’re doing our part, the body will be stronger, more flexible and less prone to sprains, strains and chronic pain. “Common causes of injury are not warming up the body before exercising, pushing yourself before you are ready, not taking enough rest, improper form and not listening to aches or pains,” says New Jersey fitness trainer and mindset coach Nadia Murdock. She stresses the importance of exercising regularly three to five times a week to improve muscle strength, increase endurance and transport oxygen and nutrients where they are needed most in the body. “With this routine under your belt, you can find more comfort in tackling an adventurous weekend without pain or injury.” Whether putting down a new floor, raking leaves or playing a game of tennis, toughing out an annoying muscle twinge or

ignoring stiffness in a joint can set us up for trouble down the road. “The ‘no pain, no gain’ mindset is definitely not beneficial over the long run for health maintenance,” says physical therapist Brennan Hussey. In his private practice in Evergreen, Colorado, and Appleton, Wisconsin, Hussey most often sees weekend warrior mishaps that target the lower back, shoulder, hip and knee. Identifying unhealthy habits and compromised alignment can prevent ongoing issues, he says, and a head-to-toe evaluation and approach are key. “Pain is obviously what brings people in for treatment most often, but if I treat with pain as the focus, I will miss the dysfunction that’s actually causing the pain response,” he says. “I’ve found hands-on, or manual, therapy best treats the various dysfunctions that cause pain, whether chronic or acute, and usually within a very low number of visits.”

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First-Aid and Recovery Essentials

RICE—rest, ice, compression and elevation—is the name of the game when injury strikes, but adding essential oils to a first-aid and recovery regimen can offer significant benefits. Diluted external use of lavender, cypress and eucalyptus can minimize bruising, pain and swelling. Essential oils are also reliable allies for dealing with general discomfort after an active weekend. “In my 30 years using essential oils, plus raising two active boys, I’ve found that the most effective way to use essential oils for post-activity soreness is with topical application,” says Liz Fulcher, a clinical aromatherapist and owner of the Aromatic Wisdom Institute, in Selinsgrove, Pennsylvania. “Specifically, I add 15 to 20 drops of essential oil into one fluid ounce of unscented lotion or cream, which is a 5 percent dilution—too strong for all-over use, but great for spot application of topical issues. Apply the blend into the affected area as often as needed for approximately two days.” Her powerhouse favorites for aches and pains include German chamomile (M. chamomilla), helichrysum (H. italicum), ginger (Z. oﬃcinale), black pepper (P. nigrum), frankincense (B. carterii), lavender (L. angustifolia) and tea tree (M. alternifolia). For open wounds, she reaches for the distilled herbal waters known as hydrosols to wash the area before applying lavender and tea tree to avoid infection. Helichrysum essential oil is remarkable for bruises and other topical trauma, she says. According to a 2016 review of studies in the American Journal of Therapeutics, soft tissue injuries respond well to immediate and subsequent internal use of the homeopathic remedy Arnica Montana 30x, as well as topical arnica in the form of gels, oils and sprays. Remedies like Ruta graveolens and Rhus tox offer further support for sprains and strains. Bolstering the diet with antiinflammatory spices and supplements like turmeric, vitamin C with bioflavonoids, vitamin E with mixed tocopherols, bromelain, borage and flaxseed oil can also provide support. In the end, maintaining an active lifestyle all week long can lower the risk of needless suffering. “With consistent movement, you will understand how your body moves and responds to certain conditions. This will start to create a deeper understanding of what your body can tolerate,” advises Murdock. “The biggest takeaway is consistency.” Marlaina Donato is an author and recording artist. Connect at WildflowerLady.com.

TIPS TO PREVENT INJURY ADVICE FROM FITNESS TRAINER NADIA MURDOCK: Start with a gentle warmup if you are stretching before your workout. This helps to loosen up the joints and improves the blood flow to the muscles in your body. Try incorporating a few jumping jacks or a minute of running in place. Avoid bouncing in the stretch; hold the stretch for at least 20 seconds and don’t rush it. A few simple moves: FORWARD LUNGE: Kneel on one knee, place the other leg forward at a 90-degree angle, making sure the knee is over the ankle. Lean into the movement to feel the stretch in the inner thigh. Hold for at least 20 seconds and then switch legs.

STANDING QUAD STRETCH: If you need additional support in this stretch, you can use a wall or chair. Raise one foot behind you; on the same side of the body, reach back to grab your foot at the ankle and pull it toward your seat, stretching the thigh. Keep the knees close and square your hips by keeping them forward. Hold for at least 20 seconds. Repeat on the other side.

SEATED STRADDLE LOTUS: Sit down on the floor with the soles of your feet together in front of you. Gently press your knees to the floor while placing your forearms on the inside of the knees. Push down as you lean your body forward toward the ground. Make sure you are leaning forward from the hips. Hold this stretch for at least 20 seconds and repeat if you feel you need to. March 2022

natural pet

Beyond Kibble How to Shop for the Healthiest Pet Food by Sheila Julson

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on an ingredient list means the food has been highly processed. There has been recent debate within the animal care community as to whether grain-free diets are more helpful or harmful to pets. O’Brien Greenleaf notes the jury is still out on how some grains affect pets or whether grain-free diets are better. “It depends on how contaminated or genetically modified the grains are, and whether grains agree with your pet,” she says. Testing is now available to help determine ingredients to which a pet may be allergic. She also recommends adding high-quality fish oil to pet’s food to help quell inflammation that can cause skin issues and other disorders.

Smaller Manufacturers Emphasize Quality Control Randi Ross owns the franchise in Campbell, California, for Ben’s Barketplace, a Northern California pet food store chain that specializes in quality foods for dogs and cats. She notes that corporate mergers and acquisitions over the years have put many large pet food brands that are carried at big-box stores into the hands of conglomerates that also produce candy, soap and other non-pet products. This can lead to lack of oversight and quality control issues. Many smaller, specialty pet food stores carefully screen the brands they carry. They offer products made by smaller companies that produce just pet food and embrace a holistic, farm-to-table philosophy regarding how they source their ingredients and manufacture their foods. The melamine pet food recall of 2007, in which the U.S. Food and Drug Administration found chemical contaminants in vegetable proteins imported from China used as ingredients in pet food, prompted many people to look for “Made in the United States” on packages.

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eople are always striving to improve the quality of life for their pets. For some, this means making homemade dog and cat food or buying meat directly from a local butcher, but not all pet parents have the necessary time, space or finances. While there are better quality kibble and canned pet foods available today than in the past, along with frozen raw and freeze-dried raw foods, an overwhelming volume of choices can confuse even the savviest consumer. Cecille O’Brien Greenleaf, a holistic veterinarian in San Jose, California, advises pet parents to use the same criteria they do when shopping for human food—look for the freshest, cleanest ingredients possible, a limited ingredient panel and no chemicals and pesticides. “Look for human-grade ingredients that offer the most vitality,” she emphasizes. She notes that some larger manufacturers have been caught using the least expensive ingredients they could find, including diseased animals that have been rejected from the human supply chain. Ingredients on panels are listed by weight from highest to lowest, so the first one listed is the one that weighs the most. It should be pure meat— chicken, beef, venison or fish. Proteins such as chicken liver, organ meat or eggs may follow. “If there are many synthesized items in the ingredient list, that is to be avoided,” she says. Frozen raw and dehydrated raw foods provide optimal nutrition while more closely mimicking pets’ primal eating patterns. The extrusion process that some pet food manufacturers use to make kibble can overcook the product. To compensate, synthesized vitamins are often sprayed onto the finished product, similar to how many children’s breakfast cereals are produced, she explains. When purchasing kibble, look for brands that are minimally processed and provide vitamins directly from the ingredients; a long list of supplements

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However, even if a brand is labeled as American- or North American-made, it doesn’t necessarily mean all of the ingredients were sourced from America, Ross says. Freeze-dried raw meal toppers and pour-over broths have become popular ways to add nutrition and flavor to kibble. When purchasing those products, she says, the same rules apply as when shopping for food: look for single or limitedingredients on product panels and be

wary of excessive filler ingredients like corn or wheat. “We help educate people on the true cost of pet ownership,” Ross says. “Spending a little more money now on high-quality pet food ultimately keeps dogs and cats healthier, reducing the need for veterinarian visits, pharmaceuticals and antibiotics.” Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

March 2022

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.

TUESDAY, MARCH 1 Phipps Sustainable Plants – Thru Mar 28. Hosted by Phipps Conservatory. Order from a curated selection of native plants that feed and foster native bees, butterflies and birds. Disease and pest resistant. $30-$38 at PlantShop.Conservatory.org. Shipping not available. Must be picked up at Phipps Garden Center, Mellon Park. 412-622-6914.

THURSDAY, MARCH 3 Taste of the Season: Levelled Up Comfort Food – 6-7:30pm. Virtual class by Chef Emily Larson and Phipps Conservatory. Make toasted gnocchi with bacon, goat cheese, and chives. Ingredient lists include local farms and brands with glutenfree and vegan alternatives. $25/members, $30/ nonmembers. Info: 412-622-6914. Tickets: 3989p. blackbaudhosting.com. Restorative Yoga – 7:30pm. Hosted online by HIP Yoga with Monette Shuttleworth. $12/drop-in, $48/four-class package, $120/10-class package. Himalayan Institute of Pittsburgh, 300 Beverly Rd. 412-344-7434.

FRIDAY, MARCH 4 First Friday Hike: Invasive Walk – 10-11:30am. Hosted by Allegheny Land Trust at Bethel Green Conservation Area. Walk will focus on invasive species at Bethel Green. Rain or shine. No walk-ins. $5. 412-741-2750. Register: AlleghenyLandTrust. networkforgood.com/events. 100-Year Anniversary Screening: Nosferatu: A Symphony of Horror – 8pm. Screening of the classic silent horror film hosted by The Pittsburgh Cultural Trust at Harris theater with live accompaniment of the original musical score by local legend Tom Roberts. $15/ticket. Harris Theater, 809 Liberty Ave. 412-930-8053. Tickets: Trustarts.org.

SUNDAY, MARCH 6 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. 504 Valley Brook Rd. SaltOfTheEarthpgh.com.

SATURDAY, MARCH 12 Rings-n-Things: Part 1 – 1-3pm. Hosted by Appalachian Creativity Center with Barbara Bailey teaching part one of a class of ring wire wrapping. Part 2 on 3/19. $35 includes materials for both classes to make multiple rings. 139 W Crawford Ave, Connellsville. RSVP: 724-208-1746.

WEDNESDAY, MARCH 16 50 Tips for Maximizing Garage Sale Revenue – 7-8:30pm. Free online event by Peters Township Public Library with appraiser, auctioneer, downsizing expert and author Mike Ivankovich. Learn tips

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and strategies to help bring in more cash at yard sales. Register: ptlib.org/50tips. 724-941-9430. Restorative Yoga – 7:30pm. Hosted online by HIP Yoga with Monette Shuttleworth. $12/drop-in. $48/ four-class package, $120/10-class package. Himalayan Institute of Pittsburgh, 300 Beverly Rd. 412-344-7434.

FRIDAY, MARCH 18 Tea & Chocolate Pairing – 7-8pm. Event by the Tea Shoppe at Seneca Center. Pair and taste a variety of teas with hand-made artisan chocolates from Twenty-Four Blackbirds of Santa Barbara, CA. $22.50. The Tea Shoppe, 709 Beechurst Ave, Ste 23, Morgantown, WV. 304-413-0890. RSVP required: TheTeaShoppewv.com/shop/tea-chocolate-pairing-2. Beautiful – The Carole King Musical – Mar 18-20 (times vary). Hosted by The Pittsburgh Cultural Trust at the Benedum Center. The story of legendary Carol King, who wrote the soundtrack for a generation, featuring a stunning array of her most beloved songs. Tickets: $33-$110. Benedum Center for the Performing Arts, 719 Liberty Ave. Tickets: Trustarts.org.

SATURDAY, MARCH 19 Two-Day Basic Wilderness Survival – Mar 19-20. 10am, Sat to noon, Sun. Two-day, one night event by True North Wilderness Survival School at Quebec Run Wild Area. Learn skills to deal with outdoor emergencies. Wilderness survival as taught by U.S. military. 412-913-6000. Super Science Saturday: Monster Fish – 10am4pm. Event at Carnegie Museum of Natural History. Children ages 7-12 and their families. Explore the science and lore of elusive giant fish. Free with museum admission ($12-$20). Carnegie Museum of Natural History, 4400 Forbes Ave. Tickets: Carnegiemnh.org/event/super-science-saturdaymonster-fish/. Rings-n-Things: Part 2 – 1-3pm. Hosted by Appalachian Creativity Center with Barbara Bailey teaching part two of a class of ring wire wrapping. $35 includes materials for both classes to make multiple rings. 139 W Crawford Ave, Connellsville. RSVP: 724-208-1746.

SUNDAY, MARCH 20 Yoga and Ayurveda: Preparing for Spring – 2-4pm. Hosted by OMBody Yoga. Learn about Dinacharya (daily routine) and the Ayurveda Clock

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for your unique constitution. Gentle yoga postures, breathwork and guided relaxation. Learn Ayurveda lifestyle habits to soothe and bolster the nervous system. $28/tickets. Info: 724-320-9386. Tickets: Schedulicity.com.

MONDAY, MARCH 21 Spring Cleanse – Mar 21-25. With Steve Manns, the Wellness Warrior coach. Not a juice cleanse! Manns’ will supply shopping list, recipes, pre-detox call, and support throughout. Early bird price $77 thru 3/17. $99/thereafter. Register: WellnessWarrior. coach/spring-detox.html. The Pittsburgh Humanities Festival – Mar 2127. Hosted by the Pittsburgh Cultural Trust and the Humanities Center at Carnegie Mellon University. Conversations and performances on Pittsburgh’s history, policy and politics, Kennywood, racial inequities, drag culture, food, art, Shakespeare, and more with acclaimed artists and performers, community leaders and change-makers. Highlights: Sh!tfaced Shakespeare; Ali Stroker; Dulche’ Sloan. Core Conversations. Schedule, prices, venues, and tickets: Trustarts.org.

WEDNESDAY, MARCH 23 Seeds of Intention Workshop for Ostra/Spring Equinox – 6-8pm. Hosted by Thrive on Health and 3 Rivers Outdoor Company. Welcome spring at the campfire, planting seeds of intention, crafting flower crowns, and meditating with live plants to ground and connect with earth/Gaia. $20 includes potted plant, flower crown, seasonal beverage. 1130 S Braddock Ave. Register: 3RiversOutdoor.com/ events/springseeds.

THURSDAY, MARCH 24 Vanka Murals Table Talk: Other Voices. Other Walls – Free online event by Society to Preserve the Millvale Murals of Maxo Vanka as co-sponsor of keynote: Exterior Landscapes, Interior Lives: on Photography and Mapping the Cultural Memory of the City. Presented by Njaimeh Njie, Multimedia storyteller. 412-408-3180. Register: ucis.pitt.edu/ global/events.

SATURDAY, MARCH 26

savethedate

SATURDAY, MARCH 26 Nourish the Body Mind & Soul Expo – Mar 26-27. 10am-5pm. Hosted by Grazie Ventures at the Monroeville Convention Center. $10/ day or $15/weekend pass. Children under 10/ free. Admission includes all exhibits, minilectures, and presentations. 209 Mall Plaza Blvd, Monroeville. Sweet and Savory Scones – Noon-3pm. In-person event by CRAFT at Chatham University, Eden Hall Farm. For the avid home baker, learn technique of making flaky tender scones and create recipes with ingredients in the kitchen or the garden. $65. 6035 Ridge Rd, Gibsonia. Register: Craft.chatham.edu/events. Earth Hour 2022 – Shape Our Future – 4:305:30pm. Sponsored by World Wildlife Federation and Earth Hour. Join people from hundreds of nations around the Earth in turning off your lights to bring awareness and attention to the need for living sustainably and creating a carbon-neutral future. Info: EarthHour.org.

ship 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.

WEDNESDAY, MARCH 30 Phipps Conservatory Backyard Gardening Series: Indoor Seed Starting – 7-8:30pm. Live webinar by Phipps Conservatory. Learn steps and equipment for successful seed planting. Get a head start on a quality garden and be ready when warm weather hits. $15/members, $20/nonmembers. Info: 412-622-6914. Tickets: 3989p.blackbaudhosting.com.

Restorative Yoga and Reiki Healing – Thru Mar. 5:30-6:30pm or 7-8pm. With Sandra. Revive your being with restorative yoga, reiki, and the health benefits of the Himalayan salt cave. Salt of the Earth, 504 Valley Brook Rd, McMurray, 724-260-0472. Register: Clients.mindbodyonline.com/classic/ws.

THURSDAY, MARCH 31 Pittsburgh Pierogis – 6-7pm. Online event hosted by Phipps Conservatory. Join Chef Emily Larson in celebrating Pittsburgh by making the famous Pittsburgh Pierogi from scratch. Tickets: $25/members, $30/nonmembers. 412-622-6914. Tickets: 3989p. blackbaudhosting.com.

ongoing events

sunday Heartfulness Meditation – 11am-noon. 1st Sun. Hosted by Heartfulness Pittsburgh. Age 15 and up. Cost-free guided relaxation and meditation. Learn the basics and benefits of heartfulness. Be casual. Winchester Thurston Lower School in Shadyside, Rm 202. Info: Heartfulness.org. Sacred Sounds – 1-2:30pm. 3rd Sun. Hosted by Sacred Centered You and Visions Reiki & Soul Spa. $25. Join Leza for a relaxing, powerful meditative experience, sound immersion with crystal bowls, and individual healing vibrations through the gong. 206 Alexander Ave, Strabane. 724-745-1785. Tickets at Eventbrite.

Sunday’s Restorative Rejuvenation – 5-6:30pm. 3rd Sun. Hosted by Morgantown Power Yoga. All levels welcome. Learn to use breath, props, and focused awareness to decrease stress and anxiety in the body and the mind. Compliment your power yoga practice with restorative rejuvenation. $25. 235 Spruce St, Morgantown, WV. Tickets: Clients. MindBodyOnline.com. Find Your Roots: Six Sundays of Foundation and Community with Maryellen – 5:30-7pm. Jan 2: Standing Poses; Jan 9: Modifications; Jan 16: Twists and Backbends; Jan 23: Breath and Meditation; Jan 30: Flowing; Feb 6: Philosophy and Intention Setting. All levels. Earn 10 hours towards 300-hour teacher training. $150. One Point One Yoga, 4929 Penn Ave. 412-256-8072.

monday Military Share Pittsburgh Food Distribution – Noon-2pm. Various Mondays – check schedule. Hosted by Veterans Leadership Program in partner-

Children’s Fine Art Classes – 5:30-6:30pm. Hosted by Arty by April Ryan. 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. Thistledown Boutique, 151 S Main St, Washington, PA. 724-470-3775. Yoga for Wellbeing – 5:30-6:30pm. Wellbeing Solutions hosts in-person (limit four) 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. Roll, Flow and Renew – 6-7:15pm. With Jill Sansom. Fusion of self-myofascial rolling, gentle yoga and a long, restorative asana. $15/drop-ins. $40/four-class pass. Visions Reiki & Soul Spa, 206 Alexander Ave, Strabane. 724-745-1785. Reiki and Restorative Yoga – 6-6:45pm & 7-7:45pm. $15/drop-ins, $40/four-class pass. Visions Reiki & Soul Spa, 206 Alexander Ave, Strabane. 724-745-1785.

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Monday Evening with the Wellness Warrior – 6:30-7:15pm. Learn about a different health and wellness topic every week. Zoom in at Zoom. us/j/92446493853. Meeting ID: 924 4649. Steve@ WellnessWarrior.coach Guiding Light: An Empath Assembly – 6:30-8pm. Free online event hosted by Sacred Centered You. Calling all lightworkers, empaths, and high vibrating souls. Join their monthly assembly to share space. Register: SacredCenteredYou.com/events. 1 Hood Power Hour – 7-8pm. A virtual forum hosted by 1 Hood Power to discuss all things political in SWPA and beyond. A virtual public affairs forum featuring elected officials, policymakers and thought leaders. 617-517-7600. Facebook. com/1HoodPower.

tuesday 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: Eventbrite. TheSalonPGH.com. 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. 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. Laser Cutting Workshop – Thru Nov. 7-9pm. Meets once a month. Hosted by Prototype PGH. Learn to use the Full Spectrum Muse CO2 Laser at Prototype PGH for etching and cutting. This laser cutter can cut acrylic, fabric, leather, paper, rubber and wood. It can also etch coated metals, glass, and stone. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com.

wednesday Yoga for Wellbeing – 8:30-9:30am. Wellbeing Solutions hosts in-person (limit four) or online to harmonize body, mind, spirit, and breath with your dedication to attendance. Colleen Harshbarger, ERYT-500 and MS in Exercise Science Biomechanics, provides alignment-based instruction. All levels. $8. 304-508-2398. Wellbeingwv.com. Vinyasa Flow Yoga – 10-11am. With Jill Sansome, hosted by Visions Reiki & Soul Spa. Vinyasa connects the breath with movement with focus on building strength, flexibility, and balance. $15/drop-ins, $40/ four-class pass. 206 Alexander Ave, Strabane. 724-7451785. Register; VisionsReikiSoulAndSpa.com/yoga. Wild Wednesday: Virtual Live Animal Encounter – 1:30-2pm. Online event hosted by Carnegie Museum of Natural History. Join museum educators via Zoom to meet members of the museum’s living collection. Each week is unique! $10/household ($5/ members). 412-622-3131. Register at Carnegiemnh. org/explore/live-animal-encounters/. Yoga and Sound Bath – 7-8:15pm. 1st Wed. With Susannah Azzaro. $25. Himalayan Institute of Pittsburgh, 300 Beverly Rd. 412-344-7434.

Pittsburgh, PA

thursday Yoga Classes – 9:30-10:30am. 1st & 2nd Thurs. Hosted by Spruce Street United Methodist Church. All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, W Virginia. 304292-3359. 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-Fall2020-Classes-and-Workshop-Insert.pdf. Zoom Family Storytime – 10:30-11am. Free online event hosted by C.C. Mellor Memorial Library. 1 Pennwood Ave. 412-731-0909. Tickets via Eventbrite. Wellbeing Solutions Webinars – Noon-1pm. 2nd & 4th Thur. 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. Gentle Flow Yoga – 4-5pm. With Jill Sansome, hosted by Visions Reiki & Soul Spa. Gentle Flow is slow yoga - great for all levels. Encourages movement, mindfulness, breath control, and holding poses. $15/drop-in, $40/four-class pass. 206 Alexander Ave, Strabane. 724-745-1785. VisionsReikiSoulAndSpa.com/yoga. Group Meditation and Reiki Virtual Healing – 7-9pm. Last Thurs of the month. Online event by Prana-Veda Studio and Victoria Zaitz. Virtual group energy healing with reiki and shamanic techniques. In-depth guided meditation followed by distance work. $25. 412-390-5245. Tickets: Vagaro.com/ pranaveda/classes.

friday First Friday Walk/Hike – 10-11:30am. Hosted by Allegheny Land Trust at various interesting parks and green areas around greater Pittsburgh. For info on location, focus, and cost go to AlleghenyLandTrust.networkforgood.com/events. 412-741-2750. Friday Family Walk – 10am-noon. Hosted by West Virginia Botanic Garden. First Friday of every month. Enjoy a short story followed by a walk around the Garden, conclude with a simple craft. Trail accommodates off road strollers. Members/free, $15/donation per family suggested. Preregistration required: wvbg. org or Forms.donorsnap.com/form. 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.

NaturalAwakeningsSWPA.com

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. Friday 101 – Carnegie Science Center Fab Lab Public Workshops – 1-2pm. Hosted by BNY Mellon Fab Lab Carnegie Science Center. Take a crash course in maker technology – learn the basics of 3D printing, laser cutting, vinyl cutting, and more. $30/nonmembers, $25/members. One Allegheny Ave. 412-237-3400. Register: CarnegieScienceCenter.org. #Unblurred: First Friday Art Crawl by Green Mountain Energy – 2-10pm. Hosted by Penn Avenue Arts & Commercial District. Monthly art and entertainment crawl on the first Friday of every month. Stroll Penn Ave from the 4800 to the 5500 block to meet artists and local business owners. Family friendly mix of every form of art. 412-441-6950.

saturday Gentle Flow Yoga – 8:30-9:30am. With Jill Sansome, hosted by Visions Reiki & Soul Spa at Chartiers Park. Gentle Flow is slow yoga that is great for all levels. Encourages movement, mindfulness, breath control, and holding poses. $15/dropins, $40/four-class pass. 724-745-1785. Register: VisionsReikiSoulAndSpa.com/yoga. 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. 3D Printer Workshop – Noon-2pm. Hosted by Prototype PGH. Learn to use the Elegoo UV Photocuring 3D resin printer. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com. Code and Coffee – Noon-2pm. Thru May. In partnership with Node PGH Meetup. Practice your skills, make new friends, get help. Bring your laptop, recent projects, programming problems. All skill levels and programming languages welcome. Free. Donations welcome. Prototype PGH 460 Melwood Ave, Oakland. Info: PrototypePGH.com. Chakra a Month Workshop Series with Brooke Shmokelin – Thru July. 1-3pm, Sat; 7:30-8:30pm, Wed. Online or in person: sessions recorded. Take a transformational journey of self-discovery, deep dive into self, activate and explore chakras one at a time, learn specific yoga poses and practices for each chakra. 25 CEUs for yoga instructors. Two levels: $385 or $1060. Info/register: Brookesmokelin.kartra. com/page/2022ChakraAMonthONLINEJan-July. Live Streaming Musical Cooking Class – 2-3pm. With Gabrielle Reyes, One Great Vegan. Free online event on TikTok, Instragram, and Facebook. Check the menu, get your groceries, sing and cook along in the comfort of your own kitchen. OneGreatVegan.com.

Nature’s Virus Killer

not a sniffle!” she exclaimed. Businesswoman Rosaleen says when people around her show signs of cold or flu, she uses copper morning and night. “It saved me last holidays,” she said. “The kids had crud going round and round, but not me.” Attorney Donna Blight tried copper for her sinus. “I am shocked!” she said. By Doug Cornell “My head cleared, no more headache, no more congestion.” cientists have discovered a cold never got going. That was A man with trouble breathing natural way to kill germs fast. September 2012. I use copper in the through his nose at night tried copper Now thousands of people nose every time and I have not had a just before bed. “Best sleep I’ve had in are using it against viruses and bacteria single cold since then.” years!” he said. in the nose and on “We can’t In a lab test, technicians placed 25 the skin. make product million live flu viruses on a CopperZap. Colds start health claims,” he No viruses were found surviving soon when cold viruses said, “so I can’t after. get in your nose. say cause and Dr. Bill Keevil led one of the teams Viruses multiply effect. But we confirming the research. He placed fast. If you don’t know copper is millions of disease germs on copper. stop them early, antimicrobial.” “They started to die literally as soon as they spread and He asked they touched the surface,” he said. cause misery. relatives and Some people press copper on a lip New device puts copper right In hundreds friends to try it. right away if a warning tingle suggests where you need it. of studies, EPA and They reported unwanted germs gathering there. university researchers have confirmed the same thing, so he patented The handle is curved that viruses and bacteria die almost CopperZap® and put it on the and textured to increase instantly when touched by copper. market. contact. Copper can That’s why ancient Greeks and Soon hundreds of people had kill germs picked up on Egyptians used copper to purify water tried it. The feedback was 99% fingers and hands after and heal wounds. They didn’t know positive if they used the copper you touch things other about microbes, but now we do. within 3 hours after the first sign people have touched. Scientists say the high conductance of unwanted germs, like a tickle The EPA says copper of copper disrupts the electrical balance in the nose or a scratchy throat. still works even when Dr. Bill Keevil: in a microbe cell and destroys the cell in Early user Mary Pickrell tarnished. Copper quickly kills seconds. said, “I can’t believe how good CopperZap is made cold viruses. Tests by the EPA (Environmental my nose feels.” in the U.S. of pure Protection Agency) show germs die “What a wonderful thing!” copper. It has a 90-day full money back fast on copper. So some hospitals tried exclaimed Physician’s Assistant Julie. guarantee. It is available for $79.95. Get copper for touch surfaces like faucets Another customer asked, “Is it supposed $10 off each CopperZap with code NATA27. and doorknobs. This cut the spread of to work that fast?” Go to www.CopperZap.com or call MRSA and other illnesses by over half, Pat McAllister, 70, received one for toll-free 1-888-411-6114. and saved lives. Christmas and called it “one of the best Buy once, use forever. The strong scientific evidence gave presents ever. This little jewel really Statements are not intended as inventor Doug Cornell an idea. When works.” product health claims and have not been he felt a cold about to start he fashioned Frequent flier Karen Gauci had been evaluated by the FDA. Not claimed to a smooth copper probe and rubbed it suffering after crowded flights. Though diagnose, treat, cure, or prevent any gently in his nose for 60 seconds. skeptical, she tried copper on travel disease. “It worked!” he exclaimed. “The days for 2 months. “Sixteen flights and ADVERTORIAL 29 March 2022

Copper can stop a cold before it starts

community resource guide

HERBS

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

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

Dr. Lazarus practices compassionate biologic dentistry by looking at the whole body to offer preventative care and health maintenance. She offers compatibility testing on dental material, safe mercury removal, extraction and a host of other treatments including ozone therapy. She has been practicing for 28 years. See ad, page 6.

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

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

HEALTH COACH COTERIE

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

WELLNESS WARRIOR COACH

Steve Manns, NB-HWC, PHC2, CPT Monroeville and Online Health and Wellness Coaching 724-516-2244 • WellnessWarrior.Coach A national board-certified health and wellness coach offering well-being collaboration through behavior change. A healthy body and mind lead to a happy and healthy life. Come start your adventure to reconnect with a better you through education, nutrition, coaching and accountability. See ad, page 11.

HEALTH FOOD EVEREST EATS

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

ESSENTIAL OILS NATURAL WELLNESS

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

THE KEFIR CHICKS

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

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

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

Pittsburgh, PA

NaturalAwakeningsSWPA.com

Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 3.

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

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

HOMEOPATHY MELANIE KRNETA

DIP HOM. ACH, Reiki Master 1215 B Liberty St, Franklin, PA • 814-428-9895 Facebook: Melanie Krneta Homoeopathy Plus Classical homoeopathic consultations providing individualized care for t h e e n t i r e f a m i l y. Migraines, hormonal imbalances, PTSD, grief, arthritis, digestive imbalance. Reiki sessions are beneficial for relaxation and pain management. Other services provided are far infrared sauna with medical grade color therapy and Himalayan salt and ear candling.

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

Naptural Beauty Supply was created to end the stigma around natural hair by empowering men and women to love themselves naturally. We do this by instilling confidence in our community and increasing convenience by having the tools and services in one place, such as hair and body butters, beard care and apparel. We are beauty supply with naturals in mind! See ad, page 18.

NATUROPATHIC MEDICINE DR. ARETI, LLC

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

No matter how chaotic it is, wildflowers will still spring up in the middle of nowhere. ~Sheryl Crow

SPIRITUAL SACRED, CENTERED, YOU, LLC

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

URBAN FARMING GROW PITTSBURGH

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

VIBRATIONAL MEDICINE ROOTED IN SOUND

Wyatt Melius 2000 Smallman St, Pittsburgh 412-609-8999 • RootedInSound.com Sound massage, Nada yoga, forest bathing, and acoustic-induced meditation. Check the calendar for sound baths on Sundays and Thursdays. See ad, page 18.

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

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

WELLNESS 360 CAFÉ LLC

Tyleda Worou Pittsburgh • 724-374-8089 • 360CafeLLC.com 360 Café LLC is an alternative health and wellness business with the goal of helping others to heal from the inside out while taking a holistic approach to healing by offering distance reiki, and crystal healing sessions to help our consumers restore physical and emotional balance. See ad, page 11.

SALT OF THE EARTH

Himalayan Salt Cave and Crystal Boutique 504 Valleybrook Rd,McMurray, PA 15317 724-260-0472 • SaltOfTheEarthPgh.com Experience the known ancient healing benefits of halotherapy in the Himalayan salt cave, built from 16 tons of pure Himalayan salt. 45-minute sessions scheduled on the hour. Can be rented for private groups up to 10. Provides an inviting and relaxing environment for events and classes: yoga, meditation, sound healing, and reiki. The crystal boutique offers an array of authentic crystals, jewelry, candles, locally-made bath and body, and Himalayan salt products. The knowledgeable staff will help find the right crystal for you or your home décor. See ad, page 7.

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

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

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

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

VISIONS REIKI AND SOUL SPA

YOGA AND MEDITATION CHAKRA YOGA HEALING Brooke Smokelin

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

JENNY DAYTON YOGA

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

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

The Himalayan Institute of Pittsburgh is committed to creating and supporting programs for wellness in body, mind and spirit. Their purpose is to promote personal peace and global unity. Offering a daily schedule of yoga and meditation classes and healing services including massage, reiki and Ayurvedic health consultations. They are a leader in education, providing authentic yoga and Ayurveda certification programs. See ad, page 7.

PRODUCTS

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

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

March 2022

Natural Awakenings Magazine Greater Pittsburgh March 2022

Articles inside

Pittsburgh Center For Creative Reuse

BEYOND PICKY EATING

PLANT-BASED FOODS GO MAINSTREAM

BEYOND KIBBLE

A WEEKEND WARRIOR SURVIVAL GUIDE

PITTSBURGH CENTER FOR CREATIVE REUSE