August 2021 Natural Awakenings Magazine Greater Pittsburgh

E R F

E

HEALTHY

LIVING

HEALTHY

PLANET

CHANGE YOUR THOUGHTS

CHANGE YOUR

WORLD

Benefits of Having a

LIFE COACH

SMILE! It Can Make You Happier

How to Preserve the

Garden Harvest

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

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HEALTHY LIVING HEALTHY PLANET

PITTSBURGH, PA EDITION Publisher Michelle Dalnoky Editor Martin Miron Calendar Editor Sara Peterson

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The Beautiful Monarch Butterfly One of my hobbies for many years has been to attract and nurture monarch butterflies. Their numbers in North America have declined by 80 percent over the last 20 years.

This is a serious loss and they are now considered endangered. The causes are many and include loss of habitat, pesticide exposure and climate change. Monarch butterflies are not only beautiful and magical, they are even spiritual to some. Most human cultures and even religions assigned meaningful symbolism to butterflies. For me, they are an amazing wonder of nature. I just love them.

When I returned here in 2017 after living in Florida for 22 years, there were no monarch butterflies on our 6.5 acres, but there was also no milkweed, so I started growing it and they have slowly come. Last year I had four milkweed plants and this year I have 13. It is more difficult for me to raise them than the tropical cultivars, but I’m getting the hang of it.

Although I have been planting milkweed for years to attract monarchs, there is more to it than that. The caterpillars have predators like various kinds of wasps and other insects.

In Florida, I would put the babies into an upside-down mesh hamper to keep them away, but that was fairly easy because tropical milkweed is much smaller. The predators can be very slick and find their way in so you have to outsmart them. Florida has more aggressive insect species and the predators here don’t seem to be as efficient.

When I first arrived, I grew tropical milkweed because I had a bunch of seeds, but the butterflies here were completely uninterested in it. Northern milkweed is much bigger and the leaves are really tough compared to the soft tropical varieties, but they grow to six feet tall or more. I got my original starter seeds in the usual way, suddenly veering off of the road and wading through weeds to reach the plants and seed pods. My sister is usually with me and I scare the heck out of her until she realizes it’s an emergency seed stop!

Caring for them can go deep. I used to have an emergency kit in case a butterfly had a disabled wing. You can actually do a little transplant surgery and glue another wing on for them. All of that information is on YouTube.

So, I’m so excited now because I have lots of baby cats (caterpillars). I have to keep an eye on them for predators, make sure there is enough milkweed for them to mature and monitor where the chrysalises are hanging—then wait for them to hatch! Of course I have nectar flowers for them to feed on, too. They’ll flutter around for a while and then head south for their winter migration.

The study and care of butterflies can be very involved or you can just grow some milkweed and they will come and you can let nature take its course. Either way, you are supporting a lovely species that needs our help to survive. You can even get free milkweed seeds at SaveOurMonarchs.org.

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Contents 8 POLLINATOR-FRIENDLY YARDS

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Gardening for Wildlife with Native Plants

10 PRESERVING THE HARVEST

Classic Ways to Store Garden Bounty All Year

14 MCCORMICK FAMILY FARM

Has Deep Roots

16 THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

19 SMILING CAN MAKE US HAPPIER

20 UNLEASH YOUR TRUE POTENTIAL

Working with a Life Coach Can Help

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22 BACK-TO-SCHOOL WELLNESS

Tips to Keep Kids Healthy

24 POWER UP FIDO Five Ways to Strengthen Your Dog’s Immune System

DEPARTMENTS 4 news brief 6 health brief 8 green living 10 conscious

eating 14 community spotlight 19 inspiration

20 healing ways 22 healthy kids 24 natural pet 26 calendar 30 resource guide 31 classifieds August 2021

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cover artist

news brief

VegFest Returns to Pittsburgh

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Like The Wild Alicia VanNoy Call Cover artist Alicia VanNoy Call uses bright, whimsical colors to capture the spirit of the animals she portrays in her paintings, such as with the untamed mane on the horse in Like The Wild. “Every time I put brush to canvas, I explore our connection to nature and the animal kingdom. Nature has the power to transform our lives, and pets connect us to that power through their innocence, beauty and character.

People adore their pets, and I attempt to capture that connection and joy through my artwork,” says VanNoy Call.

The artist also takes the colorful inspiration for her acrylic paintings from the deserts of the Southwest.

She started her business, DawgArt, as a self-taught artist living in Gilbert, Arizona. Since then, she has gained a decade of painting experience and a Bachelor of Fine Arts degree from Utah Valley University.

VanNoy Call lives in Tempe, Arizona, with her family and their rescued dog, Toby, a German and Australian shepherd mix. She works with rescue and shelter groups promoting awareness and direct care for animals by donating artwork to their fundraising auctions. Her commissioned works can be found in private collections around the world.

he seventh annual Pittsburgh VegFest 2021 will take place from 11 a.m. to 5 p.m., August 21, at Allegheny Commons Park North. with food, shopping, local businesses, nonprofits Pigsburgh Squealers, Hope Haven Sanctuary, Misfits Coven, Great Pyrenees Club, Biggies Bullies and Doc the Pig, and live music onstage featuring Sloane Simon from American Idol, Dinosoul, Jay Michaels, Endless Mike and the Beagle Club (solo), Truth and Rites, and The Optimists, sponsored by 105.9 The X/Iheartmedia.

Participants can enjoy a day of sunshine, veg food, local small business shopping and cute animals. The Happy Vegan Pet Walk is also happening right ahead of the event. The 2019 VegFest brought more than 8,000 attendees to Pittsburgh Oldest Park This year’s VegFest will have free face painting and a bounce house for kids, as well as hundreds of dollars in raffle prizes.

Admission is free. Location: 810 Arch St., Pittsburgh. For more information, visit PittsburghVegFest.org. See ad, page 7.

View the artist’s portfolio at DawgArt.blogspot.com.

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August 2021

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health brief

Bolster the Immune System with Herbs Our immune system protects us from myriad diseases and infections. Research has shown that flora; tiny microorganisms within our guts, are primarily responsible for the robust immune defense necessary for protecting our bodies from invaders. The impacts of physical inactivity, poor eating choices, excess consumption of alcohol and smoking weaken it. Focus on limiting these stressors before taking herbal or plant-based therapy to achieve maximal results.

Echinacea angustifolia, a species of coneflower from the aster family, is a widely available commercial immunity supplement, found in almost every supermarket and pharmacy. The leaves and whole plant are used in teas, tinctures and glycerites. Unfortunately, commercial cultivation has virtually eliminated purple coneflowers in their natural habitats. In fact, according to Plant Savers, echinacea is listed as an endangered plant species. We must remember to be proactive in the preservation of this native species as we seek plant-based remedies.

These beautiful immune defenders can be grown easily from seed in a home flower garden.

Additional immune-enhancing herbs include ginseng, olive leaf, garlic, reishi and shiitake mushrooms, turmeric, guduchi, astragalus, elderberry and ginger. Combinations of these plants also have antiviral and anti-infective properties and make great additions to the arsenal of plant-based defenses.

April Smith is the owner of Native Holistics. For more information, call 1-888-994-3727 or visit NativeHolistics.com.

See ad, page 21.

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August 2021

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green living

vaceslavromanov/AdobeStock.com

Pollinator-Friendly Yards Gardening for Wildlife with Native Plants

by Betsy S. Franz

pollen grains from the male anther of one plant to the female stigma of another, thereby helping plants to produce seeds for the next generation. According 8

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to the U.S. Fish and Wildlife Service, these hard-working animals pollinate more than 75 percent of the world’s flowering plants and nearly 75 percent of our crops, including chocolate and coffee. Without pollinators, say biologists, neither the human race nor the Earth’s ecosystems would survive.

Like many species, some pollinators are showing steady population declines, attributed in part to habitat loss and exposure to pesticides. The U.S. Environmental Protection Agency reports that grassy lawns occupy almost 2 percent of the total U.S. land mass, making grass the single largest irrigated crop in the country, which is why the way that people garden and maintain their landscapes can either harm or help pollinators.

Many people spending more time at home last year due to the pandemic did more gardening and maintaining of their own landscapes, often without realizing the significance and impact of their activities. “Now, for the first time in its history, gardening has taken on a role that transcends the needs of the gardener. Like it or not, gardeners have become important players in the management of our nation’s wildlife,” writes Douglas Tallamy, an agriculture and natural resources professor at the University of Delaware, in his book Bringing Nature Home.

“Bees are what comes to mind when

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most people think of pollinators, but pollinators include many other species, including some flies, moths, butterflies, wasps and beetles, as well as bats, hummingbirds and even a few mammals,” says David Mizejewski, a naturalist with the National Wildlife Federation. Fortunately, the same principles that make home landscapes more inviting to pollinators also make it safer and friendlier for a wide variety of wildlife.

Rethink the Perfect Landscape

“One of the main dangers for pollinators is loss of appropriate habitat,” says Andre Kessler, an ecology and evolutionary biology professor at Cornell University. “To help them, give up your idea of the perfect, manicured landscape and aim to restore their preferred habitat.” Kessler suggests leaving part of a landscape a bit untidy by including native plants and mowing less often. “An island of native vegetation usually provides flowering plants year-round and, similarly important, nesting sites for native bees,” he says.

Tallamy advocates halving the total amount of space devoted to lawns in the continental U.S.—reducing water, pesticide and fertilizer use—and replacing grass with plants that sustain more animal life. Leave the leaves, sticks and debris, says Mizejewski. “Many species rely on leaf litter for food, shelter and nesting material. Many moth and butterfly caterpillars overwinter in fallen leaves before emerging in spring.”

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or some people, perfectly mowed lawns without a trace of a weed or an insect makes them proud, but they may not realize that this method of gardening and landscaping could be harming the local ecosystem and the important pollinators that we rely on to keep food and flowers reproducing.

Pollinators are the creatures that move

Choose Appropriate Plantings

With so many different species of pollinators across the diverse terrain of America, few plants work for all locales. Most experts believe the best option is choosing native plants. The Pollinator Partnership (Pollinator.org) lists plants for each zone by ZIP code, as well as the pollinators they attract. There are also native plant societies in many areas that offer specific recommendations.

Eliminate the Chemicals

“Probably the most important thing the home gardener can do to overcome the pollinator and broader biodiversity crisis is to avoid using any pesticides,” says Kessler. “The uncontrolled use of insecticides and herbicides is the major reason for the dramatic loss of insect life in general and most other organisms depending on those insects.”

“It is now within the power of individual gardeners to do something that we all dream of doing: to make a difference,” Tallamy writes. “In this case, the difference will be to the future of biodiversity, to the native plants and animals of North America, and the ecosystems that sustain them.”

Betsy S. Franz is a freelance writer and photographer who seeks a loving, sustainable balance between the nature of our world and the inner nature of man.

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conscious eating

levels can be increased with lemon juice.

Vegetable pickles become acidic through the addition of vinegar. Heat-sealed jars are shelf-stable if the seals remain intact.

Paul Fehribach, chef and co-owner of Big Jones, a restaurant in Chicago, gives canning tips in The Big Jones Cookbook.

For pickles and preserves, he recommends using a simple canning kit with a tool to lift jars in and out of boiling water, a jar rack that sits in the bottom of a stock pot and Mason jars with new canning lids to hold the food.

Both Paster and Fehribach suggest using professionally tested recipes. “Go to a reliable source, whether it’s a cookbook or a website, because there are some food safety issues. Recipes have been calibrated to have the right ratio of water and vinegar to vegetables to ensure it’s acidic enough,” says Paster. “Pickles are a great place to begin because they’re really hard to mess up.”

Preserving the Harvest Classic Ways to Store Garden Bounty All Year

by Julie Peterson

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Refrigerator Pickling

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hether gardening, purchasing at farmers’ markets or ordering from a community supported agriculture farm, preservation techniques capture the bounty of the harvest and ensure availability of fresh flavors year-round.

Dehydrating “Dehydrating machines can be purchased for about $50, but an oven that goes down to a temperature of 150 or less will work,” says Brekke Bounds, educator at City Grange, a garden center in Chicago. Before dehydrating, consider the end use. Peaches or cherries can be cut into bite-size pieces. Roma or cherry tomatoes, sliced or cut in half and dried, can go in winter soups and stews. “Apple chips are super-easy,” Bounds says. “Core and slice with a mandoline, dunk in a lemon solution, sprinkle with cinnamon, dehydrate and store in an airtight jar.”

Foods can be seasoned or marinated before drying. “We make zucchini bacon for vegan BLTs,” says Anthony Damiano, chef proprietor at Counter Culture restaurant, in Vero Beach, Florida. Dried herbs chopped in a food processor can be stored in airtight containers and used up to a year later as flavorful salad toppings or soup mixes.

Canning “One of my go-to methods is water bath canning,” says Emily Paster, author of The Joys of Jewish Preserving. “It’s a really safe and effective method of home preservation for highacid foods. Certain kinds of microorganisms, most specifically botulism, can’t live in a high-acid environment.” Fruits that go into jams and jellies are typically acidic enough, but 10

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The pickling process can be done without water bath canning, but the jars must remain refrigerated. The fun is in the quickness and variability of the recipes.

Beyond traditional cucumber pickles, excellent pickles can be made with green beans, carrots, onions, cauliflower and green tomatoes. Brine can be dill, spicy or sweet. Damiano makes refrigerator pickles with a variety of local organic produce, including radishes, okra and other vegetables. The pickles are great for eating and can be used in salads and recipes like plant-based tostadas.

Fermenting “Fermentation is an essential part of how people everywhere make effective use of food resources,” says Sandor Ellix Katz, fermentation revivalist in Liberty, Tennessee, and author of The Art of Fermentation.

“Fermentation produces alcohol, helps preserve food by producing acids and makes foods more digestible, more nutritious, more delicious and sometimes less toxic.”

Cultures around the world developed fermentation techniques as a practical method to prevent food decomposition.

Studies show that fermented foods and beverages provide beneficial probiotics

to the gut microbiome. Anyone can give fermentation a try with ordinary kitchen tools—a knife, cutting board, mixing bowl and a jar. “Certain ferments, such as yogurt or tempeh, require specific temperature ranges,” advises Katz.

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Cold Storage Many fruits and vegetables freeze well, but a basement or backyard root cellar is a noelectricity, cold storage method. Items that store well in a root cellar include most root crops and firm fruits like apples and pears. “Root cellars use the natural, cool, moist conditions underground for fruit and vegetable storage. Earth-sheltered options work best for cooler climates where the ground temp is naturally cooler,” says Laurie Neverman in Denmark, Wisconsin, creator of CommonSenseHome. com. Those with no outdoor spot or cold basement room can still use cold storage.

“Some crops like onions, garlic, potatoes, winter squash, apples and carrots keep well in dark, dry, cool room temperatures of about 55 degrees,” says Neverman.

Food preservation methods extend the blessings of the harvest. A little preparation now will provide edible delights for months to come.

Julie Peterson writes from rural Wisconsin.

Reach out at JuliePeterson2222@gmail.com.

‘Clean the Garden’ Kimchi This easy kimchi recipe turns common garden veggies into a spicy probiotic ferment that’s loaded with good bacteria and health benefits. yield: 32 servings 4 Tbsp sea salt and 4 cups water 1 lb Chinese cabbage (napa or bok choy preferred, but other cabbage will do) 1 daikon radish or a few red radishes 1 to 2 carrots 1 to 2 (minimum) onions (or shallots or leeks) 3 to 4 (minimum) cloves garlic 3 to 4 hot red chilies to taste (seeds removed, dried is fine, nothing with preservatives) 2 to 3 Tbsp (minimum) fresh grated ginger root Prepare brine in a nonreactive container such as a glass bowl or large measuring cup.

Mix water and salt, and stir thoroughly to dissolve salt.

Cut up cabbage, radishes and carrots. (Add in other vegetables as an option.) Mix vegetables together and move them into fermentation vessel. Cover vegetables with brine.

Use a fermentation weight or plate with a heavy object to weigh the vegetables down and keep them below the brine. (Mix more brine if needed to make sure vegetables are completely submerged.) Put a cloth over the fermentation vessel and wait for vegetables to soften (a few hours or overnight).

Drain the brine from the vegetables, reserving it. Give the vegetables a taste. They should be salty, but not too salty. Sprinkle on additional salt, if needed, and mix; rinse if too salty.

Mix the onion, garlic, chilies and ginger into the drained vegetables and blend well. Pack the vegetable mix into the fermentation vessel. Use the fermentation weight or plate to press it down until the brine covers the kimchi-in-progress. Add a little brine back, if needed, to make sure the vegetables are completely covered.

Cover the fermentation vessel with a cloth and leave it on the counter for about a week.

Taste test to check the fermentation. When happy with the flavor, the kimchi is done.

Store in the refrigerator in a glass container to stop the fermentation.

Recipe by Laurie Neverman at CommonSenseHome.com.

Food Preservation Resources National Center for Home Food Preservation: nchfp.uga.edu Ball & Kerr recipes and products for canning: FreshPreserving.com Complete Dehydrator Cookbook, by Carole Cancler The Pickled Pantry: From Apples to Zucchini, by Andrea Chesman Root Cellaring: Natural Cold Storage of Fruits & Vegetables, by Mike and Nancy Bubel

Natural Awakenings recommends using organic, non-GMO (genetically modified) and non-bromated ingredients whenever possible.

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Pineapple Tepache Tepache is a wonderful, effervescent, lightly fermented pineapple beverage. It’s made from the skins and core of pineapple, making use of the parts typically discarded. yield: about 1 quart ½ cup sugar, or more, to taste (ideally piloncillo, panela or another unrefined sugar, but any type of sugar will work) Peel and core of 1 pineapple (eat the rest of the fruit), cut into 1- to 2-inch pieces 1 cinnamon stick and/or a few whole cloves and/or other spices (optional) Dissolve the sugar in about 1 cup of water. Place the pineapple skin and core pieces and spices into the vessel. Pour the sugar water

over the pineapple, then add additional water as needed to cover the pineapple. Cover with a loose lid or cloth and stir daily.

Ferment for 2 to 5 days, depending upon temperature and desired level of fermentation.

It’ll get fizzy, then develop a pronounced sourness after a few days. Taste each day after the first few to evaluate developing flavor. Strain out the solids. Enjoy fresh or refrigerate for up to a couple of weeks.

Recipe is an exclusive first look from the forthcoming book, Sandor Katz’s Fermentation Journeys (Chelsea Green Publishing, October 2021).

Pickled Watermelon Radishes

Zucchini Bacon 2 medium zucchini 2 Tbsp grape seed oil 2 Tbsp soy sauce 2 tsp maple syrup 1 tsp liquid smoke Pinch chipotle chili pepper powder Freshly ground black pepper In a large bowl, combine oil, soy sauce, maple syrup, liquid smoke, chipotle chili pepper powder and season generously with black pepper. Whisk to combine. Using a vegetable peeler or mandoline, 12

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Wash and peel watermelon radishes. With a sharp knife or mandoline slicer, slice radishes into round discs. In a nonreactive saucepan, bring the water, white wine vinegar, rice wine vinegar, salt and sugar to a boil. Simmer for 1 minute or until the sugar and salt are dissolved. Remove from heat and add the garlic, ginger and peppercorns. Pour the hot liquid including the garlic and peppercorns over the radishes. Let cool to room temperature, then cover and refrigerate.

Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

slice zucchini length-wise into thin strips.

Place strips in bowl and toss until coated in marinade. Let sit for several hours or overnight.

Place in a single layer on dehydrator trays, making sure not to overlap. Set the dehydrator to 145° F and let the strips dehydrate for 4 to 6 hours.

Remove them when they are crispy. Thicker strips may take longer. Eat immediately or store in an airtight container.

Recipe by Chef Anthony Damiano at Counter Culture, in Vero Beach, Florida.

photo by Julie Peterson

1 to 2 watermelon radishes ¼ cup white wine vinegar ¼ cup rice wine vinegar ½ cup water 1 tsp pink Himalayan salt 1 tsp sugar 2 cloves garlic, peeled 1 tsp ginger, microplaned ½ tsp peppercorns, lightly crushed

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community spotlight

The McCormick Family Farm Has Deep Roots

by Martin Miron

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he McCormick Family Farm raises 100 percent grass-fed and finished beef, pasture-raised chicken using organic, non-GMO feed made locally in Berlin, pastured eggs, pastured pork, pastured lamb, pure maple syrup and seasonal produce and herbs.

Owner John McCormick says, John McCormick “My farm has been in the family since 1844. I was raised on my family farm and began working out in the fields driving the tractor for my dad once I turned 8 years old. I farmed with my dad up until I graduated from high school, when I took over the family farm in 1980.”

He says they produce about 150 egg-layers, a couple thousand pounds of pastured chicken and 25 to 30 head of cattle per year, along with a few pigs and lambs, as well as a limited amount of produce, garlic, mushrooms and herbs. 2021, their second year of production, has yielded 200 gallons of maple syrup.

McCormick and his wife Jennifer sell direct to the consumer on the farm or at any of the farmers’ markets they attend, such as Windber’s Market in the Park, Ebensburg Farmer’s Market, The Ligonier Night Market and Hollidaysburg 3rd in the Burg Night Market.

The farm employs regenerative pasture-based methods using

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non-GMO seeds without chemicals, herbicides or pesticides.

Although they meet the requirements for an organic designation, McCormick chooses not to complete certification due to the cost and time required. He says, “Our produce and maple syrup are Certified Naturally Grown (CNG). We are in the process of obtaining CNG certification for our meat, as well.” Animals are raised humanely in their natural habitats where they have free range access to new grass and pastures daily.

McCormick is on a mission to empower others to choose healthy alternatives. “After having a recurrence of melanoma after my initial treatment with chemo and radiation, I took a holistic approach to my own care and made the decision at that time to change from conventional farming to 100 percent grass-fed farming without the use of herbicides, pesticides or GMOs,” he shares.

“Through my own holistic management and practices, I was able to put my cancer into remission without the need for further chemo or radiation. I remain in remission now, 12 years later.”

To engage the community, he has held field days in the past and plans to resume them in the future, saying, “We feel it is important for the consumers to fully understand where their food comes from and what goes into producing quality products.” He conducts free farm tours by appointment which are popular in the spring when the calves and lambs are born. He says, “Our goal is to create a sustainable farmstead to pass onto future generations and to provide training to those who wish to create their own farmstead or homestead.”

The McCormick Family Farm is located at 293 McCormick Rd., in Portage. For more information, call 814-472-7259 or visit Facebook. com/themccormickfamilyfarm.

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August 2021

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THINK YOURSELF HAPPY Seven Ways to Change Your Mind and Be Happier

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by Ronica O’Hara

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hat is happiness? Aristotle pondered it, our country’s founders encouraged its pursuit, but only now—thanks to the thriving field of Positive Psychology—have we learned more precisely how to attain and sustain it. In thousands of studies in the last two decades, researchers have watched babies share crackers, put Tibetan monks in brain scanners, asked college students to do kind deeds and explored databases, among other strategies. A major finding has emerged: Happiness is, to a great degree, in our own hands—or more exactly, our own minds.

“You get to choose,” says trailblazing researcher Barbara Fredrickson, author of Positivity and Love 2.0 and a professor at the University of North Carolina. “No matter where your river of emotions flows today, over time and with continued effort and attention, you can change its course and location to live a happier, more positive life.” Using advanced brain imaging technology, neuroscientists and psychologists have discovered that the brain is “plastic” and malleable. When we change our thinking and actions in positive ways, brain neurons start rewiring themselves to make newfound happiness settle in, especially if our practices are repetitive.

“Interestingly, changes can start quite quickly,” says neuro16

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scientist Andrew Newberg, who has authored 10 books on the brain, emotions and spirituality, including Words Can Change Your Brain. “For those changes to become more fully ingrained, it can take a few months, but it does not necessarily require hours a day for many years.”

A change in thinking shifted the behavior and life of John Peterson, a sales manager at a major West Coast auto retailer and editor of SafeDriveGear.com. “I was unhappy and miserable, so I decided to give gratitude a shot,” he recalls. “It was mechanical to start, but the reactions I got turned into a domino effect.” Instead of giving cursory thanks, he praised a co-worker’s kindness in handing him a daily cup of coffee; now they chat about their families. Instead of “keeping myself to myself,” he offered to help a neighbor he barely knew to clean gutters; now they’re “barbecue besties,” he says, adding, “I was kind of blown away at the incredible effect gratitude had on my life, both in improving my mental health and boosting my relationships. It was a real revelation to me!”

Positive psychologists offer two major approaches: adopting habits that encourage happiness and clearing away the mental debris that blocks it. Many books and websites offer a wide range of theories, techniques and tips. “The most effective practices for

you are the ones that you enjoy and are willing to do more often,” says Tchiki Davis, Ph.D., a Psychology Today blogger and founder of The Berkeley Well-Being Institute. The following are researchbased methods to enhance happiness:

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Aim for a three-to-one ratio of positive to negative experiences

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The difference between languishing and flourishing, says Fredrickson in her book Positivity, is constructing a life in which heartfelt positive experiences outnumber the negatives by three to one. Positive experiences that flow from feelings such as gratitude, serenity, hope, awe and love can be as simple as exchanging smiles with a passerby, patting a friend on the back, joking with a cashier, picking up something that someone has dropped or planting a kiss on a son’s head. She emphasizes that the experiences must be authentic and heartfelt: acting “Pollyanna-ish” out of habit or pasting on a smile can actually make us feel worse, and positivity can turn toxic if it’s relentlessly turned on 100 percent of the time.

“True happiness is not rigid and unchanging,” she says.

When it comes to marriage, five positive interactions for every negative one is the “magic ratio” that makes it happy and stable, according to studies by renowned relationship psychologist John Gottman, author of What Makes Love Last. “Successful long-term relationships are created through small words, small gestures and small acts,” he writes.

Another way to handle the inner critic is to transform it by befriending and chatting with it, a method used in voice dialogue therapy and in the Internal Family Systems approach.

Jackie Graybill, a Seattle songwriter and piano teacher, calls her “mean girl” inner critic Brutista Dynasticus. “I’ll find myself responding to an inner thought like, ‘You look fat. Just how much weight have you gained over COVID?!’ with a recognition like, ‘Oh, Brutista, that wasn’t very nice. I may have some extra pounds, but this healthy body has gotten me through a freaking pandemic! Show a little respect, okay?’ This quiets her down because I’ve recognized her and addressed her, and I feel an inner sense of victory because I’ve brought a positive truth to bear. It’s a very empowering practice.”

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Clear away pain by questioning assumptions

negativity by 2 Flip reframing experiences

Positive reframing involves shifting misery-making thinking to see the positive side of any situation. Canadian researchers reported in a 340-person survey at APA PsycNet that during the pandemic, reframing was the most effective mental health strategy; people practicing it gradually felt better, while people that vented, distracted themselves or disengaged from others fared worse.

Reframing strategies include viewing a problem as a challenge, a learning opportunity or a way to help others; finding the higher purpose or divine order in a bad situation; exploring what the unexpected benefits might be; and finding humor in a situation.

Of our estimated 12,000 to 60,000 thoughts per day, about 80 percent are negative and 95 percent are repetitive, says the National Science Foundation. Those noisy mental loops dampen our spirits by repetitively telling us that something regretful should not have happened in the past or is going to happen to blight the future.

Few worries have real credence: A Cornell University study found that 85 percent of what people worry about never happens. Of the 15 percent of worries that did happen, 79 percent of people found they handled the problem better than they had expected or that they learned a valuable lesson from it. Cognitive behavioral therapists help clients to examine those beliefs and assumptions, challenge the dysfunctional ones and try out different interpretations to uncover the truth.

Victor Blue, a Tampa transportation engineer, examined his difficult relationship with a tyrannical father by asking himself two questions that spiritual teacher and author Byron Katie suggests applying to any painful thought: “Is it true? Can you absolutely know it’s true?” Self-inquiring deeply, Blue realized he had a distorted view: His father had in fact loved him, but had lacked the capacity to show it with warmth or tenderness. “My father started with very little and saw a tough world and treated everyone tough,” he says. “And I came to realize that yes, I am able to father myself.”

the inner critic 3 Defuse with caring self-talk

the heart by 5Open deepening gratitude

Berating ourselves for our shortcomings is a sure route to suffering, but applying self-compassion powerfully lowers the volume.

It involves three elements: treating ourselves as kindly as we would a dear friend; realizing that making mistakes is intrinsically human so we’re not alone; and non-judgmentally facing our emotions without denying or indulging them, according to its major theorist, psychologist Kristin Neff, author of Self-Compassion: Stop Beating Yourself Up and Leave Insecurity Behind. Numerous studies show that people that practice self-compassion have less selfdoubt and fewer negative thoughts, are less likely to feel anxious or depressed, enjoy better health and relationships and are more resilient and motivated to change.

Perhaps the most popular and direct approach to happiness is gratitude.

Research shows that feeling and expressing thankfulness significantly boosts emotional well-being, makes us feel more connected and generous to others, and improves health and sleep quality. In one study, writing a few sentences of gratitude once per week for 10 weeks increased optimism and hope in participants; they even exercised more August 2021

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Well-Being Basics Besides using mental strategies, choosing happiness involves taking daily actions that enhance our well-being, as studies demonstrate.

Eat a happy-making diet A gut-wisdom axis may exist. People with a greater diversity of the gut microbiome—the mark of a healthy diet—had higher levels of wisdom, compassion and social support, and lower levels of loneliness than people with less diverse microbiomes, University of California San Diego scientists reported in Frontiers in Psychiatry. A study of 12,000 Australians found that the more they increased their fruit and vegetable intake over a seven-year period, the happier and more satisfied with life they became. Eating eight servings a day was as happiness-producing as going from being unemployed to employed.

Exercise even a little Whether it’s lunges or sun salutations, movement lifts us up. In a review of 23 published studies involving half a million people published in The Journal of Happiness Studies, University of Michigan researchers found strong evidence that any kind of exercise increases happiness; even as little as 10 minutes a day raises spirits. People that exercise at least 30 minutes on most days are about 30 percent happier than those that don’t exercise.

Go for the doze Surveys show that getting enough sleep is the most influential factor in how people rate their daily mood, with good sleepers more likely to rate their life as happier overall. A University of California, Berkeley, study found that inadequate sleep makes our brains 60 percent more reactive to negative stimuli; in other words, being tired makes us grouchy.

Love a lot A landmark study that began in 1938 and followed 724 Harvard students and working-class Boston youth for 80 years found that fame and achievements didn’t make them truly happy—warm, loving relationships with their family, friends and community did. In a 2020 study, Pennsylvania State University researchers found that simply becoming aware of daily experiences of “felt love”, defined as “micro-moments when you experience resonance with someone,” increases those heartwarming episodes and improves well-being.

Do good deeds Performing five acts of kindness one day a week, such as helping a friend with a task, writing a thank-you email or donating blood, had a more powerful and long-lasting effect on college students’ happiness than spreading five good deeds over a week, reports University of California, Riverside, researchers. A four-year study of 13,000 retirees found that those volunteering more than two hours per week were happier, more optimistic and less lonely and depressed than people that never volunteered.

Be nurtured by nature After walking in a natural setting, people ruminated less and showed increased activity in the subgenual prefrontal cortex, an area of the brain that lowers depression and anxiety, Stanford researchers found. In one study, people watching five minutes of Planet Earth felt 46 percent more awe and 31 percent more gratitude than people watching the news or a comedy show. Biological diversity also matters: European scientists found that an additional 10 percent of bird species in an area increases residents’ life enjoyment as much as a 10 percent increase in their income.

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and had fewer doctor visits than those writing about aggravations. Writing a thank-you letter to someone we haven’t appreciated enough in the past can induce a sense of well-being that lasts for at least six months, a University of Pennsylvania study found.

Quiet the noisy mind with 6 meditation, prayer and mindfulness Using functional magnetic resonance imaging, Newberg and other neuroscientists studied meditating Buddhist monks, prayerful Catholic nuns and mindfulness meditators. They found that each practice has its own distinctive pattern of brain activity, yet all three deactivate the brain regions that underlie mind chatter. That “default mode network” is constantly ruminating, nagging and making sure we avoid trouble. Sustained spiritual practices gradually turn down its everyday volume, which may explain in part the well-documented link between spiritual practices and well-being. Even brief meditations can have a quieting effect, counsels New York City psychologist and mindfulness teacher Loch Kelly, author of Shift into Freedom. In a quiet moment, he suggests, “Ask yourself, ‘What is here right now if there is no problem to solve?’”

up others with 7 Lift a positive outlook

The more we give with a full heart, the more happiness we experience, studies show—and the benefits radiate far beyond ourselves. Following nearly 5,000 people over 20 years, Harvard researchers found that one person’s happiness triggers a chain reaction up to three degrees away, lifting the spirits not only of friends, but friends’ friends, and their friends’ friends’ friends. Effects can last up to one year. It’s a vital way to help the world, says Fredrickson. “The happiness that you experience together with others has ripple effects, both biological and behavioral, that make whole communities healthier.”

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

inspiration

Smiling Can Make Us Happier

by Julie Peterson

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rido/AdobeStock.com

smile makes the brain happy. As it turns out, it doesn’t matter if we smile at first because we’re genuinely happy or if we simply fake a smile. The brain doesn’t know the difference.

When we are happy, we naturally smile. But research has shown that the act of smiling can also induce happiness. It happens because the muscles required to lift the mouth into the shape of a smile are connected to nerves that send signals to the brain.

Once the brain gets the message that a smile is happening, it releases dopamine, endorphins and serotonin throughout the body. These feel-good chemicals make us feel less stressed, less pain and happier, which can effortlessly transform a fake smile into a genuine one.

Platitudes through the ages have urged us to “Turn that frown upside down” and “Put on a happy face.” In 1872, Charles Darwin hypothesized that facial feedback could alter emotions and, ever since, the topic of smiling and mood has been a subject of discussion and research. Whether or not forced smiles can have a strong enough impact on our state

of mind to effectively boost overall mental health is still being debated, with some research indicating that “false” smiles can lower mood if used continuously to avoid expressing certain feelings; however, there are several more positive aspects of smiling to take into consideration.

Smiling is contagious. Seeing other people smile stimulates our mirror neurons, which discharge; they discharge similarly whether we’re doing an action or observing someone else do it. So, being around smiling people, seeing them smile, affects our brains as if we were doing the smiling.

Smiling also provides the health benefits of reduced anxiety and lowers both blood pressure and heart rate. Over the long haul, these attributes add up to improved cardiovascular health and a measurable reduction in risk for stroke.

Get more smile time by working these muscles at every opportunity. Fake it if you must until it comes naturally, watch funny shows, spend time with cheery people and when things are looking down, grin and bear it. You might just feel better right away, and better long-term health is certainly something to smile about.

Julie Peterson is a Random Acts of Kindness activist (RAKtivist.com) and an advisor for Kindness Bank, a nonprofit invested in improving community health and well-being.

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healing ways

iring a life coach can be an empowering decision for people that want to understand themselves better and lead fulfilled lives. Coaches may specialize in distinct topics like business, parenting or weight loss, but, “It’s all life coaching,” says Patrick Williams, a master certified coach by the International Coach Federation, licensed psychologist and founder of the Institute for Life Coach Training. “If I hire a specialist like a wellness coach, I assume they’re going to know something about wellness, but I’m not hiring a consultant to tell me what I should do in diet and exercise. I want to be coached in living a more well life.”

According to master certified coach Fran Fisher, with 30 years of experience, “Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. It’s a partnership of two experts. The client is the expert of the content: who they are, what’s important to them and what they believe, think and feel. The coach is the expert of the process. They’ve been specially trained to help the client access their deeper wisdom and make better choices that align with who they are.”

Unleash Your True Potential

Working with a Life Coach Can Help

by Sandra Yeyati

alfa27/AdobeStock.com

Going for Gold

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Martha Beck, Ph.D., a Harvard-trained sociologist, renowned coach and bestselling author of The Way of Integrity, says, “Most problems can be resolved by simply talking to someone who is willing to listen compassionately and deeply to whatever is going on in their lives and to give them good feedback. A coach will get you to high levels of happiness, self-fulfillment and self-expression. Unlike therapists, coaches don’t deal with the mentally ill.

They deal with the mentally well who want to maximize their performance.”

“A coach helps you think and say and dream of things you hadn’t thought before,” says Williams. “I can advise myself all day long, but as soon as I have a conversation with a trained coach, I hear myself differently. I get new ideas, and that motivates me to make change. The value may come monetarily. It may improve someone’s business or money decisions, but it also may come in how you live your life. There may

Life coaching is a safe environment or sacred space of unconditional love and acceptance where learning, growth and transformation naturally occur. be value in having less stress, more time, more fun. Anybody who is motivated to make a change or maybe is in the midst of change and they don’t know what to do; that’s who benefits from coaching.”

Limiting Beliefs and Turtle Steps According to Beck, one of the most common issues a coach must address is their clients’ limiting beliefs. “It’s about freeing yourself from beliefs that are preventing you from moving forward or convincing you that you can’t have what you want, so you never try,” says Beck. “There’s something in your behavior that’s not allowing you to move forward. Let’s find the behavior, figure out why you’re doing it and change that belief. It’s good old-fashioned problem solving in partnership with the client.”

Beck’s favorite tool for making changes is what she calls onedegree turns, or turtle steps, defined as the smallest steps you can take toward a goal. “Research shows that large steps tend to get discouraging,” she notes. “We could do them at the beginning of a

really passionate, goal-seeking time, but we almost never sustain it. If we go in tiny steps toward what we really believe and what we really want, we get there. The tortoise wins the race.”

Achieving Goals and Feeling Free

When it comes to setting and achieving goals, coaches have different approaches. Williams, for example, considers himself an accountability partner. “I won’t punish you if you don’t achieve your goals,” he says. “If you report progress, we celebrate and talk about what’s next. If you say, ‘I didn’t get it done,’ then we talk about what got in the way, what needs to change. We never make the client wrong. It’s what’s true for you.”

For Beck, goals take a back seat. “My clients tend to give me goals that are culturally based on what they think they should do.

People move forward much more rapidly when you don’t hold them to a goal. When they have permission to do whatever they want, they actually start doing the things that all the goal setting in the world won’t allow them to do. We have such a strong response to freedom. When we feel like we’re forcing ourselves to do something, we won’t do it because it’s not free. When we’re free, we do the things that are best for us.”

For more information, visit DrPatWilliams.com, FranFisherCoach. com and MarthaBeck.com.

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

EMPOWERING YOUR MIND, BODY & SOUL

H E R B A L A P OT H E CA R Y Y OGA & ME D I T A T I ON R E I K I E N E R GY H E A L I N G

APRIL SMITH, HERBALIST MORGANTOWN, WV

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healthy kids

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Back-to-School Wellness Tips to Keep Kids Healthy

by Ronica O’Hara

are needing support or are feeling overwhelmed or concerned, they can always talk to you to work through the issue together,” she says.

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Reset bedtime creep

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fter a year dealing with the ups and downs of pandemic-era schooling, many parents are anticipating their children’s return to school with mixed emotions.

“Families indeed have had a rough time in the pandemic, resulting in increased food insecurity, weakened social skills, splintered attention spans due to constant multitasking and arguments over screen time, yet many families also feel that they grew closer together as they coped with the adversity,” says Jenifer Joy Madden, author of How To Be a Durable Human.

As we wave our children off to classes, we can draw on those hard-won, deeper ties by taking steps to ensure our children’s health and well-being. Here are some suggested strategies:

Hold a family sit-down Meet as a group to talk about schedules and logistics to make sure everyone’s commitments will work together, recommends Erika Beckles Camez, Ph.D., a licensed family therapist in Temecula, California. “Talk as a family about how everyone feels about going back to school and intentionally tell your student that throughout the year if they 22

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“During the summer, bedtime tends to creep later and later. Two weeks before school starts, begin to reset bedtime by reversing the creep by 15 minutes every few nights,” suggests Amber Trueblood, a licensed marriage and family therapist in Culver City, California, and author of Stretch Marks. The American Academy of Pediatrics recommends that children 6 to 12 years of age sleep nine to 12 hours a night and teenagers 13 to 18 sleep eight to 10 hours. Getting enough sleep, it advises, leads to “improved attention, behavior, learning, memory, emotional regulation, quality of life, and mental and physical health.” Sleep experts recommend not allowing kids to be on device screens beginning an hour before bedtime, and perhaps storing devices in another room.

Buoy them with breakfast According to the U.S. Department of Agriculture, children that eat a complete breakfast have been shown to work faster, make fewer math mistakes and show improved concentration, alertness, comprehension and memory. “Get in the habit of a healthy breakfast that contains a mix of lean proteins, healthy fats and unrefined carbohydrates and fiber,” advises Amy

Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain.

Spindel, a functional holistic nutritionist in Plano, Texas. “That might be something like eggs scrambled with spinach in olive oil; a smoothie with greens, coconut milk, nut butter, cherries and steamed cauliflower; or a small bowl of steel-cut oatmeal with berries and almond butter alongside some turkey sausage. These types of combinations help promote stable blood sugar until lunchtime, which means your child will be able to focus on learning and social interactions instead of their tummies.”

Satisfy them with healthy snacks

There’s a metabolic reason students head straight for the fridge when they get home—but it’s best if they can’t grab sweets.

“Children need healthy, whole-food, nutritious snacks after school to fuel both their bodies and their brain,” says Uma Naidoo, M.D., a Harvard-based nutritional psychiatrist, professional chef and author of This Is Your Brain on Food. To support optimal brain development and help lower kids’ anxiety and hyperactivity levels, she suggests snacks rich in omega-3 fatty acids, vitamins A, B12 and D, and iron and folate, such as: “Fries” cooked in an air fryer to crisp up zucchini, carrots or green beans n Veggie dips or hummus made with chickpeas, carrots, beets or spinach n Almond butter on celery sticks, or seed butter for dipping sweet peppers or apple slices n Homemade fish sticks made by heating salmon pieces in an air fryer n Granola that includes walnuts, chia seeds and flax seeds n

Take allergy precautions About one in 14 U.S. children has a food allergy. Anisha Angella, an early childhood specialist and author of Easing Allergy Anxiety in Children, recommends taking special precautions with an allergy-prone child, including frequent handwashing; carrying an EpiPen for sudden, severe reactions that require an epinephrine injection; and not sharing foods. “Connect with their teachers,” she advises. “They want to help in any way, too. When a child sees an adult that supports their allergy safety in all environments, they feel comfortable, and that lessens anxiety.”

“Readjusting from the pandemic will take patience and perseverance on the part of parents,” says Madden. “Having the family start simple wellness habits can help.”

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

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Power Up Fido Five Ways to Strengthen Your Dog’s Immune System

yakobchukolena/AdobeStock.com

by Shawn Messonnier

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long, healthy life for our animal companions depends on them having resilient immune systems that can resist disease. While supporting a dog’s immunity during illness is vital, it’s also important to help it maintain natural defenses when well to help stave off disease. Adopting all five of these suggestions will help promote optimal wellness.

1

Minimize vaccines

Vaccinations can help prevent disease when the immune system responds appropriately to such treatments. However, when dogs are over-vaccinated, improper immune responses can cause immediate allergic reactions or chronic problems such as autoimmune disorders and even cancer. A simple and inexpensive blood antibody test called a titer can determine if and when a dog may require a vaccine after completing the first adult booster vaccination visit. Dogs with serious and chronic immune disorders should never be vaccinated.

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chemicals and 2Minimize medications

Overuse and misuse of chemicals and conventional medications can harm a dog’s body in numerous ways, including causing adverse effects on the immune system. Whenever a chemical product such as a flea preventive or conventional medication like a steroid or antibiotic is needed, we should ask two important questions. First, whether there is a safer, natural alternative to use—there usually is. Secondly, what the lowest dose is to

heal the patient. Usually, lower doses of many chemicals and medications can be used safely and effectively. Some doctors over-prescribe chemicals and medications because of incorrect diagnoses, a lack of knowledge of safer natural therapies and to increase their income.

3

Feed a great diet

No matter what else is done to keep a dog healthy, it is critical to feed a good, natural diet, either homemade or purchased from a reputable company that specializes in healthy, natural foods.

Many pet foods are full of unhealthy ingredients that may not be helpful for a dog’s immune system. Animal and plant byproducts, which typically are scrap from the food processing industry, provide little if any positive health benefits and may actually be harmful to a dog.

Added chemicals, flavorings and colorings have no specific wellness attributes and may harm the dog’s DNA through oxidative damage, resulting in various immune problems such as cancers.

4

Enable exercise

As with people, a sensible exercise program for a dog is important. It keeps the musculoskeletal and cardiovascular systems in great shape by mimicking the natural activities that a dog’s wild relatives experience every day. It also strengthens the immune system and builds and enhances the human-dog bond.

5

Use supplements

Dogs that receive supplements every day tend to live longer, feel better and act happier. Even when they may have serious problems like cancer from which they may not recover, they are healthier, stronger and happier while battling the disease.

Good formulas contain enzymes, probiotics, glucosamine, vitamins, fatty acids and minerals to help support a normal dog’s overall constitution.

Choline reduces symptoms in senior animals with cognitive disorder and reduces the chances in normal older animals of developing it. Its use is advisable for

animals with liver disease or diabetes and for those with seizures. Chamomile and tryptophan reduce any type of anxiety or phobia. They can also reduce itching in allergic patients with an obsessive component to their scratching.

Olive leaf extract is not only good for immune support, but can also help animals with infections of the ears and skin, making it a good alternative to antibiotics and anti-yeast medications. A cancer and immune support supplement containing scute, cordyceps, poria, American ginseng and coix is good for any animal with an immune disease, chronic infections and especially cancer.

These five easy and inexpensive steps to keeping a dog’s immune system healthy will reduce trips to the doctor and extend his life with minimal effort.

Shawn Messonnier, DVM, owner of Paws & Claws Animal Hospital and Holistic Pet Center, in Plano, Texas, is the author of several books on veterinary medicine. Visit PawsAndClawsAnimalHospital.com.

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calendar of events

TUESDAY, AUGUST 17

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

THURSDAY, AUGUST 19

MONDAY, AUGUST 2

Summer Concert Series: Ruby Mountain Soul Music – 6-9pm. Free event by West Virginia Botanic Garden. Bring a blanket or chair and join us on the Event Lawn with local artist Ruby Mountain Soul’s string music. $5/members, $10/ for non-members. 6 and under, free. Register at wvbg.org. 1061 Tyrone Rd, Morgantown, WV. 304-322-2093.

Wonders of Wildlife – 11-11:30am. Also Aug 5.

Free online event hosted by Allegheny County Library Association, with the Pittsburgh Zoo & PPG Aquarium. Discover fur, feathers, and scales in this intro to fascinating animals. Registration is limited and required at eventkeeper.com. 412-921-1123.

THURSDAY, AUGUST 5 2021 Pittsburgh TechFest – Aug 5-6. 9:30amnoon. Free online event hosted by Pittsburgh Technology Council. Join software development professionals from Southwestern PA to discuss coding, tools, agile, project management and more.

412-687-2700. Info: pgtech.org.

Summer Concert Series: Open Mic Night – 6-9pm. Free event by West Virginia Botanic Garden.

Bring a blanket or chair and join us on the event lawn. 1061 Tyrone Rd, Morgantown, WV. 304-3222093. Register: wvbg.org.

FRIDAY, AUGUST 6 Millvale Music Festival 2021 (Official) – August 6-7. 6pm, Fri; 2pm, Sat. Free event hosted by Millvale Music Festival and the Borough of Millvale.

More than 250 musical acts on 26 stages. Visual and performing arts, spoken word, comedy, and more! Schedule, locations, and info: MillvaleMusic. org/2021-visual-artists.

The Spinners and Kenny Blake – Summer Concert Series – 7:30pm. Free concert hosted by Allegheny County Parks and Allegheny County Government. Bring a blanket or lawn chair, chow down at the food trucks, and enjoy the live music. South Park Amphitheater, Brownsville Rd, South Park.

SATURDAY, AUGUST 7 Artisan Spirit Fair – 7pm. Free event hosted by The Millvale House in conjunction with the Millvale Music Festival 2021. Preregister to win a free session with practitioners of tarot, astrology, energy healing, guided meditation and more. Shop jewelry, art, soaps, candles, crafts. Tickets at Eventbrite.com.

25 Butler St, Millvale. 412-821-2265.

TUESDAY, AUGUST 10 Hemingway’s 2021 Summer Poetry Series Week 8 – 7-8:30pm. Free online event by White Whale Bookstore. The Hemingway’s Summer Poetry Series was founded by Jimmy Cvetic in 1974 or thereabouts. Curated by Joan E. Bauer & Kristofer Collins. Registration required at Eventbrite.com.

Info on featured writers and curated book list at Bookshop.org.

WEDNESDAY, AUGUST 11 Intermediate Astrology with Mentorship – 8-10pm. Six-week online course hosted by Sacred Centered You. For those that have completed Intro to Astrology or have a strong astrological background.

Explore new depths of personal potential, become

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Numerology – 6-8pm. Four-week online course hosted by Sacred Centered You with Stephen Jarvis.

Numerology is the language of the universe. Understanding the mystical implications and spiritual significance gives insight and understanding of the universe. $175. Register: StephenJarvisAstrology. com/classes.

empowered by gaining a unique perspective of the world. $350 includes personalized workbook.

Sacred Centered You, 412-258-0766. Register: StephenJarvisAstrology.com/classes.

FRIDAY, AUGUST 13 Guided Reiki Meditation – 4-5pm. With Wendy of Visions Reiki & Soul Spa, hosted by Salt of the Earth. Relax with guided reiki meditation in the serene salt cave in an anti-gravity recliner surrounded by 18 tons of Himalayan salt. $45. 504 Valleybrook Rd, McMurray. 724-260-0472. Register: SaltOfTheEarthPGH.com.

SATURDAY, AUGUST 14 Asian Lantern Festival – 6:30-10:30pm. Aug 14-Oct 29. Thur-Sat. Hosted by Pittsburgh Zoo & PPG Aquarium. Family-friendly evening experience that shines a light on conservation, community, and diversity. The zoo will illuminate towering steel and silk sculptures that encompass the zoo, the global species conservation partnership, and Asian culture. $19.95/adults, $16.95/children. Tickets: PittsburghZoo.org/Asian-lantern-festival.

SUNDAY, AUGUST 15 Assembly! A Secular Community Celebration – 10-11:30am. Free online event hosted by Sunday Assembly Pittsburgh. Explore the topic of ‘(In) Equality’ through multiple lenses during a morning of community and togetherness. Info: sapgh.org.

A Great Gatsby Garden Party – 4-6pm. West Virginia Botanic Garden’s biggest fundraiser of the year. Featuring WVU Director of Jazz Studies Jared Sims and the WVU Jazz Ambassadors.

Culinary delights by local favorites Table 9, Hill & Hollow, Sargasso, and Tutto Gelato. Silent/live auction bidding. Tickets $95 at FlipCause.com ($45 tax deductible under IRS code 501C). West Virginia Botanic Garden, 1061 Tyrone Rd, Morgantown, WV. 304-322-2093.

Summer Concert in the Park – 7pm. Free event hosted by Masontown Matters with the Carmichaels American Legion Post 400 Band, and Director Frank Ricco. Playing traditional and military arrangements. Bring a blanket or chair. Light refreshments will be sold. Info: Warren Hughes: 724-317-2362. Masontown-German Park, 166 East Virginia Ave, Masontown, PA.

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Little Italy Days – Aug 19-22. Thurs, 6-9pm; Fri, noon-9pm; Sat, noon-9pm; Sun, noon-6pm. Various hours. Sponsored by Auntie Anne’s Pretzel Truck Pittsburgh. Join the celebration of Bloomfield’s Italian heritage with Italian-themed food and entertainment. Liberty Ave, Pittsburgh.

SATURDAY, AUGUST 21 Yoga at Bedner’s Farm and Greenhouse – 9:30-10:30am. Hosted by Bedner’s Farm and Greenhouse. Beautiful views and fresh air will leave you feeling fit and refreshed. $10. Tickets at ShopBedners.com/collections/classes. Questions: Ryan Smith: 740-359-4467.

Pittsburgh VegFest 2021 – 11am-5pm. Free event

by Pittsburgh VegFest at Allegheny Commons East.

An all-vegan showcase for the best food, local small businesses, shopping, non-profits, and wellness.

Allegheny Commons East, 255 E Ohio St. PittsburghVegFest.org.

THURSDAY, AUGUST 26 A World of Flavors – A Plant Centric Taste Testing Experience – 6-9pm Hosted by Bella Cera and Everest Eats. $40. Bella Cera, 414 Morganza Rd, Canonsburg. Info: EverestEats.com.

FRIDAY, AUGUST 27 Sacred Sounds Level I: Sound Bath & Body Work – 6-9pm. Hosted by Dr. Lillian Ronzio School of Holistic Health with Leza Viveo of Sacred.Centered.You. Learn how to use the power of harmonic energies and healing intention to amplify their benefits. Intro to Sacred Sounds Course is a prerequisite and can be accomplished by contacting Leza at Sacred.Centered.You. $250. 724-603-2444.

Preregister: RonzioSchool.com.

SATURDAY, AUGUST 28 Bednar’s Farm and Greenhouse Fall Open House – 9am-2pm. Hosted by Bednar’s Farm and Greenhouse. Fall themed door prizes, live music, food truck, door prizes, and “Planty” more. 315 Coleman Rd, McDonald. Questions: Ryan: 740359-4467.

Reiki Class & Attunement Certification Levels I & II – Aug 28-29. Sat 10am-3pm, Sat, 10am – 2pm, Sun. Hosted by The Millvale House and Back to the Earth Healing Center, with Rebecca Bloom, RMT. Reiki I and II attunement processes unlock awareness of your connection with your divinity. $450.

Light fare, snacks, water, tea provided. Register: 412-821-2265.

tique. Kids learn basic art techniques starting in charcoal and progressing to acrylic painting. Get kids off the screen and into hands-on creativity. $20/ class plus supplies. 151 S Main St, Washington, PA. 724-470-3775.

SUNDAY, AUGUST 29 Bird Watching Kayak Tour with LL Bean – 7-10am. Hosted by National Aviary at North Park Lake. Age 8 and up, minor must be with registered adult. $75. Register: Shop.aviary.org. 412-3237235. Info@aviary.org.

UPMC Health Plan PedalPGH 2021 – 7am.

Hosted by Bike Pittsburgh and UPMC. In person on Sunday, or virtually Aug 26-29. Bike Pittsburgh wants to make biking and walking commonplace to improve quality of life and reduce harmful effects of car dependence. $60-$135. Tickets at Eventbrite. com. Bike Pittsburgh, 188 43rd St. Texture at South Park Amphitheater Dance – 7pm. Hosted by Allegheny County Parks and Allegheny County Government. Presenting works by Artistic Directors Alan Obuzor and Kelsey Bartman; new choreography by company dancer Madeline Kendall – inspired by the creations of Dali; and music by Pittsburgh-based band Camelia Road. Free event – reserve tickets in advance at Showclix.com/ events/9165. South Park Amphitheater, Brownsville Rd, South Park.

SATURDAY, SEPTEMBER 25

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SATURDAY, SEPTEMBER 25 Nourish the Body Mind & Soul Expo – Sept 25-26. 10am-5pm. Hosted by Gratzi Ventures at the Monroeville Convention Center. $10/ day; $15/weekend. Age 10 and under free. Exhibits, mini-lectures, presentations and more.

209 Mall Blvd, Monroeville. Gratzi Ventures: 412-580-2486.

MONDAY, AUGUST 30 Forest Therapy Walk – 6-8pm. Charlie Yuill, certified nature and forest therapy guide for community Forest Bathing, or “Shinrinyoku.” $15/ nonmembers. Free to members. Ages 12 and up.

West Virginia Botanic Garden, 1061 Tyrone Rd, Morgantown, WV. 304-322-2093. Preregistration required: wvbg.org.

plan ahead SATURDAY, SEPTEMBER 4

savethedate

SATURDAY, SEPTEMBER 4 Fourth Annual Wellness on the Yough 2021 – 11am-4pm. Free event by Wellness on the Yough and Calli Tony. One-day holistic living festival.

Live music by local artists, workshops every 15 minutes, kids’ activities, local vendors, food vendors, and our Chance Auction with amazing prizes! Proceeds go directly to Connellsville Parks and Rec Board for improvements to their 10 city parks. 259 N 6th St, Connellsville. Facebook.com/youghwellness.

FRIDAY, SEPTEMBER 10

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FRIDAY, SEPTEMBER 10 HIP Yoga, Camping, and Adventure Retreat – Sept 10-12. 5pm, Fri thru 8pm, Sun. Join Himalayan Institute of Pittsburgh in Laurel Highlands to connect with nature, enjoy adventure, and find healing. Retreat Focus: Mountain Biking.

Yoga Focus: Holistic Lifestyle. Truly pampered camping plus daily yoga, fresh clean food, hiking, campfires, crafts, being one with nature. $799. Camping at 468 Saddle Rd, Somerset PA. Registration/info: HipYoga.org.

ongoing events

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

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

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

Tickets at Eventbrite. 206 Alexander Ave, Strabane.

724-745-1785.

Sunday’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.

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

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

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

Hosted by Arty by April Ryan, Thistledown Bou-

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

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

Info: hayti.org.

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 at 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.

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

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

Yoga in the Garden – 6:30-7:30pm at West Virginia Botanic Garden. All-levels vinyasa flow inspired by natural surroundings. All ages. Bring a mat. $12/ members, $15/nonmembers. Class pack of 10: $100/ members, $130/nonmembers. Class size limited.

1061 Tyrone Rd, Morgantown, WV. WVBG.org Preregistration required at Forms.donorsnap.com.

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

wednesday Mid-level Sunrise Yoga – 7:15-8am Hosted by OMbody Yoga. Yoga, breathwork, and guided meditation. $12. 90 W Main St, 3rd Floor, Uniontown.

Register: OMbodyMassageAndWellness.

Yoga for Wellbeing – 8:30-9:30am. Wellbeing Solutions hosts in-person (limit 4) or online to harmonize body, mind, spirit, and breath with your

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

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.

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.

Vinyasa Flow Yoga – 10-11am. With Jill Sansome, hosted by Visions Reiki & Soul Spa. Vinyasa connects the breath with movement with focus on building strength, flexibility, and balance. $15/dropins, $40/ four-class pass. 206 Alexander Ave, Strabane. 724-7451785. Register; VisionsReikiSoulAndSpa.com/yoga.

Mid-Week/Mid-Day Yoga Reset – Thru Aug 4. Noon-12:45pm. Free in person or online with Himalayan Institute of Pittsburgh. Center, stretch, strengthen, calm. Be balanced and focused for the rest of your day. 300 Beverly Rd, Asana Room.

Register: HipYoga.org/asana-schedule/.

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/.

Mindfulness Training – 4-5:15pm. By Laughlin Children’s Center. Ages 5-18. Teaches awareness of thoughts, feelings, and environment. Aids in reducing stress and emotional reactivity, increasing focus, cognitive flexibility, and social-emotional skills.

Sarah Rea, MSEd, pre-doctoral psychology intern, provides the Mindful Schools curriculum. In person or virtual. 16-week course $120/$140 by age group.

Register: Laughlin Children’s Center: 412-741-4087.

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

Listen to Black Women: What’s it like to be a Black Woman in Pittsburgh? – 6:30-8pm. Online event hosted by Black Women’s Policy Agenda.

Join for a virtual community conversation. Free.

412-245-6771. Register: Eventbrite. BlackWomensPolicyAgenda.org.

Learn to Draw Zentangle – 6:30-8pm. 1st & 3rd Wed. Online hosted by Monroeville Public Library. Zentangle is a meditative, relaxing, fun method of pattern drawing. Classes are in conjunction with Zentanglers in Pittsburgh meet-up group. To participate, go to Meetup. com, register to become a member, then RSVP to the class you want to attend. Zoom link provided upon RSVP. Monroeville Public Library: 412-372-0500.

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

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

Hosted by Spruce Street United Methodist Church.

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

386 Spruce Street, Morgantown, West Virginia.

304-292-3359.

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

Yoga – 10-11:30am. With Nancy Micheals. A series designed to focus on specific areas of the body to strengthen and stretch muscles. Classes will help participants build strength, balance the body’s system, increase body awareness, and increase energy while learning specific postures.

CDC guidelines observed. YWCA Westmoreland County, 424 N Main St, Greensburg. 724-834-9390.

Info@ywcawestmoreland.org. ywcawestmoreland. org/wp-content/uploads/sites/28/YWCA-Fall2020-Classes-and-Workshop-Insert.pdf.

Wellbeing Solutions Webinars – 2nd & 4th Thur.

Noon-1pm. Self-Care as Healthcare with BoardCertified Health and Wellness Coach and Yoga teacher Colleen Harshbarger and Natalie Geary, MD and Ayurveda Therapist. COVID rate: $25 1st (trial class); $40/thereafter. 4-pack: $150; 8-pack: $280. 12-pack: $399 includes one-year Wellness Inventory subscription ($49.95 value). On-demand times for groups. 304508-2398. Info/register: Wellbingwv.com/webinars.

Gentle Flow Yoga – 4-5pm. With Jill Sansome, hosted by Visions Reiki & Soul Spa. Gentle Flow is slow yoga – great for all levels. Encourages movement, mindfulness, breath control, and holding poses. $15/dropins, $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 Junior Green Thumbs – 10-11:30am & 11:30am12:30pm. Hosted by Bedner’s Farm and Greenhouse. Ages 4-12. Three themed Fridays a month in July and August. Engage and inspire children to feel the dirt under their fingernails. $45/month.

ShopBedners.com/products/copy-of-junior-greenthumbs-july. Children can be dropped off or accompanied by and adult. Info: Ryan Smith: Ryan@ bednersgreenhouse.com.

Friday Family Walk – 10am-noon. Hosted by West Virginia Botanic Garden. First Friday of every month.

Enjoy a short story followed by a walk around the Garden, conclude with a simple craft. Trail accommodates off road strollers. Members/free, $15/donation per family suggested. Preregistration required: wvbg. org or Forms.donorsnap.com/form.

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

NaturalAwakeningsSWPA.com

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.

Sunset Yoga on Sunset Hill – Thru Sept. 7:308:45pm. 2nd Fri. Hosted by Find Your Fire Fitness and Laurelville. All-levels. Enjoy scenic view and meditation in the labyrinth prior to yoga class. $15.

Space limited, bring your own mat. 941 Laurelville Ln, Mount Pleasant. Registration required at Laurelville.org under community events.

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.

Community Market Days – July 17-Dec 18. 10am2pm. Hosted by Bedner’s Farm and Greenhouse.

Variety of family activities with local goods, guest vendors, food trucks, live music, U-pick, wine and beer tastings, cooking workshops, gardening workshops, DIY and children’s’ activities. Rain or shine.

Ryan Smith: Ryan@BednersGreenhouse.com.

Morgantown Farmer’s Market – Thru Nov 13.

8:30am-noon. Hosted by WVU Monongalia County Extension Service. Seasonal produce, honey, jams, flours, meats, eggs, bread, baked goods, plants, and more within a 50-mile radius of Morgantown.

SNAP, Apple Pay, Credit cards. COVID precautions, please! Well behaved, leashed dogs welcome.

Some vendors offering pre-ordering at MorgantownFarmersMarket.org/shop.htm. 400 Spruce St, Morgantown, WV. SocietyX: Therapeutic Art Workshop – Thru Oct. 11am-noon. Free online event hosted by The SocietyX Community and Sarah Serrano-Esquilin.

This creative workshop balances mind, body, & soul through an artistic lens. Tickets at Eventbrite.

SocietyX Community; a planet-wide digital collective of creators. TheSocietyX.com.

CELEBRATING 27 years in THE business of

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community resource guide

HEALTH FOOD

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

ALTERNATIVE MEDICINE ALTERNATIVE REMEDIES

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

ASTROLOGY SUN CONFLICT SOLUTIONS Pittsburgh, PA and Online 412-897-0809 Anjalisoi.com/astrology

Evolutionary Astrology allows you to uncover your deep unconscious desires and align with the cycle of death and rebirth in your life.

Ensure your correct karma and life lessons manifest in an abundant way and find meaning and perspective of the experiences in your life.

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

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

See ad, page 9.

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 23.

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 23.

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.

My humanity is bound up in yours, for we can only be human together. ~Desmond Tutu

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NaturalAwakeningsSWPA.com

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. See ad, page 23.

THE KEFIR CHICKS

Connellsville, PA TheKefirChicks.com TheKefirChicks@gmail.com Facebook.com/TheKefirChicks Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 13.

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

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

Heal yourself and help others.

In service and gratitude always.

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

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

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

NATUROPATHIC MEDICINE APPALACHIA CHIROPRACTIC & WELLNESS, PC

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

DR. ARETI, LLC

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

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

Leza is known widely for her abilities as a sound healer, inspirational speaker and interfaith spiritual counselor. Healing arts services include vibrational sound healing, past life and soul regression, journey work counseling and conscious relationships counseling. Private and group services offered. Lesa Vivio, MS, LPC, CMHIMP, DDiv, DSM. See ad, page 7.

URBAN FARMING GROW PITTSBURGH

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

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

Offering individual and group experiences that promote healing through self-discovery and personal acceptance. Special focus on sound healing, life coaching, qigong, and vibrational medicine. See ad, page 7.

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 19.

VISIONS REIKI AND SOUL SPA 206 Alexander Ave, Strabane 724-745-1785 VisionsReikiAndSoulSpa.com

As a full-service energy-health and wellness center, our goal is to empower people to be the best version of themselves. With the understanding that all wellness begins with a healthy energy system, Visions Reiki and Soul Spa offers holistic services, workshops, and coaching to help you establish a healthy and well-balanced lifestyle. See ad, page 9.

YOGA AND MEDITATION JENNY DAYTON YOGA

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

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

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

Their purpose is to promote personal peace and global unity.

Offering a daily schedule of yoga and meditation classes and healing services including massage, reiki and Ayurvedic health consultations. They are a leader in education, providing authentic yoga and Ayurveda certification programs. See ad, page 6.

Learning how to be still, to really be still and let life happen—that stillness becomes a radiance. ~Morgan Freeman

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.

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

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

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

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

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