Natural Awakenings Magazine Greater Pittsburgh October 2020

EE R F

HEALTHY

Natural Solutions For Hip and Knee Pain

LIVING

HEALTHY

CALM DOWN

Natural Ways to Relieve Stress

PLANET

5 Pet Cancer Prevention Tips

October 2020 | Pittsburgh, PA Edition | naturalawakeningsswpa.com October 2020

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HEALTHY LIVING HEALTHY PLANET

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

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letter from publisher

Solace In our community, we talk a lot about self-care. This usually directs us to go inward and focus on our thoughts, spirit and mindset. These things are important, and work we can all enhance to enjoy a lifelong pursuit of growth and improvement. But there has always been something troubling about the concept for me because the definition of self-care includes care of others and the planet.

I have been lucky to be insightful, although not always empowered, which is what I

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continue to work on. We each have different issues, but the one universal truth is that help-

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person—even just reaching out to them once a week or teaching them to use a computer to

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ing others might be the highest form of self-care—helping a struggling neighbor or elderly stay connected to their families.

It might be signing up for a wonderful organization like 412 Food Rescue, reading to children, playing a piano at a nursing home or helping out in a community garden. It might be giving a few dollars to someone in need. It could be getting involved in perma-

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Check with a healthcare professional regarding the appropriate use of any treatment.

culture, which has the potential to heal the planet, or picking up trash on your block or nearby park or trail. It might be supporting a local family in need or opening your heart to a refugee family.

There are thousands of ways to engage your spirit by giving of yourself and even many ways to do this from home on your phone or computer … and I don’t mean just “giving to charity”. I don’t look at it that way. Give of yourself to another human being. We are all equal, we all deserve love, respect, health, knowledge and kindness. We all deserve to be safe and have security. We all deserve freedom. To me, there is no such thing as charity.

People have different abilities, histories, education, privilege and circumstances, but whether they are a millionaire or a homeless person with an addiction problem, they are my equal and I am their equal. They deserve anything that I can offer them and I am not there to judge them or deny them because of what they might do when I walk away. I can’t control that, but I can control who I am and the love and kindness that I share.

There are ways to do this even if we have little in the way of material wealth. We all have something to give or contribute. Find your way. Trust me, this is great medicine. It heals depression, sadness, anxiety and truly has the power to heal the planet. The Earth is our only home, and we need to take care of it and all life that inhabits it.

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

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Michelle Dalnoky, RN, BA, Publisher

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

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Contents 8 STRONG AND

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SUPPLE JOINTS

How to Keep Hips and Knees Happy

12 A BETTER BREAKFAST

Healthy Tips and Recipes to Start the Day

14 CORONAVIRUS

AS A CALLING

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15 MARK NEPO

on Living a Wholehearted Life

16 CALM DOWN Taming the Flames of Stress-Related Illness

20 TAI CHI AND QIGONG Life Force in Motion

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22 STRESSED-OUT TEENS Ways to Help Them Chill

24 CANCER-FREE PETS

Five Ways to Help Keep Them Healthy

DEPARTMENTS 4 news briefs 5 health briefs 7 global brief 8 healing ways 12 conscious eating 14 inspiration

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wise words fit body healthy kids natural pet calendar resource guide classifieds October 2020

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news briefs

Munchkin Mondays

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ring your smallest scientists to The Carnegie Science Center for Munchkin Mondays from 10 a.m. to 2 p.m. through October 26, with themed activities just for early learners ages 2 to 6 years old.

Preschoolers will explore exciting science concepts while having tons of fun with interactive activities.

Each day offers a variety of activities and shows such as story time, make-and-takes, live science shows in the demonstration theaters and more.

Free with Science Center admission. Location: One Allegheny Ave., Pittsburgh. For more information, call 412-237-3400 or visit CarnegieScienceCenter.org.

Registration Open for 2020 YMCA Turkey Trot

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he 39th annual YMCA of Greater Pittsburgh Turkey Trot, presented by UPMC Health Plan, will be held virtually from November 23 through 29, Thanksgiving week.

The YMCA Turkey Trot is a fun and exciting family tradition that helps support the effort to provide food security to children, families, individuals and seniors in Pittsburgh.

With one-mile, five-mile and the hallmark 5K options available, there is truly something for the entire family. The race benefits YMCA food pantry programs and the Greater Pittsburgh Community Food Bank.

Register at Tinyurl.com/2020PittsburghTurkeyTrot.

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health briefs

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Improve Exercise and Recovery with Avocados and Beets Tasty and loaded with vitamins and minerals, avocados are a “healthy fat” that can speed recovery after exercise, reports a new Brazilian study.

Researchers gave 12 women either 600 milliliters (mL) of avocado pulp or a placebo in capsules.

After waiting an hour, the women ran on a treadmill for half an hour, then recovered for an hour. Metabolic tests of heart rate, heart rate variability and skin conductance indicated those taking the avocado pulp recovered faster than those given a placebo. In another new study, 12 Spanish men were able to do more back squats in weight-lift training an hour after drinking 12 mL of beet root juice compared with a placebo, suggesting the nitrate-rich drink improves muscular endurance.

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Try Cinnamon to Reduce Migraines Cinnamon, long known to help blood sugar levels, can diminish migraine attacks, according to a new study in Phytotherapy Research from Iran.

Fifty patients with migraines took either three capsules a day of 600 milligrams (about a quarter teaspoon) of cinnamon or a placebo.

After two months, those taking cinnamon had significantly reduced severity, frequency and duration of migraine episodes. Most of the world’s cinnamon is Cinnamomum verum, produced in Sri Lanka, also called Ceylon cinnamon. Cassia cinnamon (Cinnamomum iners) is not accepted as a true cinnamon by herbalists.

Try Cannabidiol Oil for Stress Relief As swiftly as COVID-19 has spread, so have our stress levels, and stress can be just as harmful if left unchecked.

Mask-wearing, social distancing, 24/7 negative news, lockdowns and layoffs are all contributors.

Chronic stress takes a toll on the body in the form of irritability, anxiety, depression, headaches and insomnia, and can generally affect our overall well-being. That is why it is important to get relief before it leads to more serious, even life-threatening, events.

Many have turned to prescription drugs to escape the pressure, but these can bring side effects that are more harmful. Fortunately, there is a safe, all-natural way to get relief: cannabidiol (CBD) oil extracted from the commercial hemp plant.

This powerful anti-inflammatory relieves pain, anxiety, depression, muscle spasms, migraine headaches and more. Because it helps with so many issues, it has been called by some the supplement of the 21st century.

When purchasing CBD oil, make sure it is of the highest quality, grown and processed without using harmful solvents in the United States. Third-party lab testing for purity and exact quantity of CBD extract should be listed on the label of the bottle.

Winer Wellness Center is located at 2419 Baldwick Rd., in Pittsburgh. For appointments and more information, call 412-922-9355 ot visit DrWiner.com. See Resource Guide listing, page 31.

October 2020

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health briefs

A Simple Strategy for Stress Management Everyone knows a smoker. Many of us have been that smoker. Smokers all over the world say the same thing when you ask them why they do it: “It calms me down.” This may be true, but not for the reasons that support a decision to smoke. They actively scan their body and environment for distress, then take regular breaks and go outside for a time out. This goes a lot further than we might imagine toward releasing tension.

Once we recognize that we have hit an emotional limit, we can walk away and then unconsciously do breathwork that focuses on deep inhalation and a pursed lip exhalation. It is known that deep breathing is one of the best ways to lower the stress in the body.

Once stressed, our “fight-or-flight” response is initiated. The act of the deep breath sends a message to the brain that says, “Crisis is averted, all is well.” The long, slow, puckered lip exhalation is thought to further this message. If we pay attention to what we do after getting through a stressful event, we might notice that we naturally go, “Phew!”

We all need to scan ourselves for distress, take a break, walk away, go outside for a few minutes and focus on our breath.

Lesa Vivio is a licensed professional counselor, certified mental health integrative medicine provider and owner of Sacred. Centered. You. in California, PA. See ad, page 19.

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global brief

Corporate Hero

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Apple Seeks 2030 Carbon Neutrality

Apple, Inc., the maker of the iPhone, iPad and Mac computers, has committed to becoming 100 percent carbon neutral overall, from its supply chain to retail outlets, by 2030. The goal is to achieve a zero net climate impact. According to BBC Science Focus Magazine, CEO Tim Cook says, “Businesses have a profound opportunity to help build a more sustainable future, one born of our common concern for the planet we share.

The innovations powering our environmental journey are not only good for the planet, they’ve helped us make our products more energy-efficient and bring new sources of clean energy online around the world. Climate action can be the foundation for a new era of innovative potential, job creation and durable economic growth. With our commitment to carbon neutrality, we hope to be a ripple in the pond that creates a much larger change.” If successful, the 10-year plan will reduce carbon emissions by 75 percent and develop solutions such as the use of low carbon and recycled materials to achieve the other 25 percent.

October 2020

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NOVEMBER

healing ways

THE DIABETES CHALLENGE ISSUE

Coming Next Month

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Plus: Personalized Diabetes Strategies

Strong and Supple Joints How to Keep Hips and Knees Happy

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by Ronica O’Hara

ccasional knee or hip pain affects almost everyone, keeping us from daily tasks, making sitting painful and walking difficult. Causes can range from over-exercise to injuries, obesity and arthritis as we age. By the time we reach 65 years or older, 69 percent of women and 56 percent of men have arthritic symptoms, according to Boston University researchers. Costly joint replacement surgery which carries a high risk of adverse effects is often recommended for advanced cases, but by taking simple, natural preventive and remedial measures proactively, we can strengthen our knee and hip joints, handle related problems if they arise and remain physically strong and active.

Ways to Strengthen Hips and Knees

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Consume foods that nourish bones and connective tissues. For strong bones, eat foods rich in calcium, magnesium and potassium, such as dark leafy greens (bok choy, Chinese cabbage, kale and collard greens), figs, nuts, tofu, avocados and bone broth. Six prunes a day boosted bone density in women over 70 with osteoporosis, research shows. Foods that support flexible

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tendons and ligaments include fatty fish, lentils, nuts, vegetables like spinach and broccoli, and colorful fruit like strawberries and oranges.

Practice tai chi, qigong or hatha yoga.

The gentle, low-impact movements and stretches associated with these approaches get synovial fluid flowing in the larger joints, effecting smoother mobility and increased flexibility; numerous studies document that they reduce joint pain and stiffness. “The key is not just to stretch, but to balance strength and stretching in a safe, mindful way,” says Andrea Trank, a health coach and yoga teacher in Fort Myers, Florida. Although personal or class instruction is best, how-to videos can be found on YouTube.

Walk every day. In a four-year Northwestern University study, people at risk of knee osteoarthritis that walked at a moderate or brisk pace for at least 10 minutes a day, one hour a week, had one-eighth the disabled mobility of those that walked less. Posture helps: Walking straight and tall while extending each leg back as far as it’ll go will “really let your glute muscles work,” advises

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chiropractor Aaron Rossi, of Marietta, Georgia—an important compensation for the time we sit with knees and hips flexed.

Ways to Lower Pain Levels

Consider the right supplements. Obtaining 1,000 milligrams daily of calcium and 600 international units of vitamin D is essential for bone health, according to the National Institutes of Health; consider taking a supplement if the diet is not adequate.

In addition, study-proven options that reduce joint pain in the knees and hips include glucosamine and chondroitin, S-adenosylL-methionine (SAMe) and avocado soybean unsaponifiable.

The benefits of bodywork. A massage can loosen up tight muscles and realign structural issues in the knees and hips while also lowering stress-producing cortisol and raising levels of pain-reducing serotonin. A study at Canada’s McMaster University found that massage works on the cellular level to reduce inflammation and promote the growth of new mitochondria in muscles. Useful styles are Swedish, deep tissue, myofascial release and shiatsu. Ask for references from friends, medical practitioners, fitness centers and natural health stores or find online a certified practitioner with at least 500 hours of training.

Try acupuncture. A new meta-study of 39 studies with 20,827 patients concluded that acupuncture effectively reduces pain for as long as 12 months, and the National Institutes of Health endorses it for knee pain. “It is believed to stimulate the nervous system and in turn, the way the brain registers pain signals,” says acupuncturist Daryl Thuroff, at the Yinova Center, in New York City. Find an acupuncturist at nccaom.org/find-a-practitioner-directory.

Supplements for Suppleness

Glucosamine and chondroitin. Research suggests this combo relieves pain, improves joint mobility and slows arthritic damage to the joints. One study found it benefits up to 70 percent of people with knee arthritis, and a large multinational trial found the mixture to be as effective at reducing pain, stiffness and swelling in knee osteoarthritis as the nonsteroidal anti-inflammatory drug (NSAID) celecoxib. It appears most suited for treating moderate to severe pain and takes two months to take effect.

SAMe. This naturally occurring S-adenosyl-L-methionine molecule builds strong joints by delivering sulfur to cartilage, and research shows it may be as effective as aspirin and ibuprofen at improving joint function. It takes a month to take effect, but doesn’t have the side effects of NSAIDs. It’s also been shown to lower depression.

Avocado soybean unsaponifiable (ASU). Routinely used to treat osteoarthritis in Europe, ASU improves symptoms of hip and knee osteoarthritis (OA) and reduces or eliminates the use of NSAIDs, a meta-analylsis concluded; it also appears to reduce OA’s progression.

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Consult a chiropractor. People with osteoarthritic knees that underwent two weeks of chiropractic knee adjustments had substantially less pain, better mobility and fewer grinding and clicking sensations in the knees, reported a study in The Journal of the Canadian Chiropractic Association. In a small study in the Journal of Manipulative and Physiological Therapeutics, four out of five patients with hip arthritis noticed improved symptoms after nine or fewer chiropractic treatments. Many chiropractors offer not only spinal adjustments, but also a range of treatments from exercises to prolotherapy.

Explore injection therapies. Known as regenerative medicine, these therapies use injections in the knee or hip to naturally stimulate the body to produce collagen and rejuvenate tissue. In a British Medical Bulletin meta-study, 82 percent of patients with mild to moderate osteoarthritis of the knee were satisfied with prolotherapy, which uses dextrose injections. Platelet-rich plasma injections use centrifuged platelets from the patient’s body, and have been used by athletes like Tiger Woods and Rafael Nadal to treat sports injuries.

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

October 2020

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inspiration

National Chiropractic Health Month

Pain Relief with Chiropractic

In addition to the traditional chiropractic focus on adjusting the spine to ease joint pain, many doctors today are using a wide array of approaches to ameliorate hip and knee pain, whether the cause is an injury, inflammation, arthritis or another chronic condition.

Determining the cause is the first step, says chiropractor Derrell Blackburn, senior manager of chiropractic relations and training for The Joint Chiropractic, a nationwide chain of 500 clinics. If both hips or knees go bad, he says, it’s probably due to aging. If the problem involves a hip or knee on one side, “the underlying truth is overuse or compensation,” which can be helped by realigning the sacroiliac joint or pelvic girdle.

Chiropractor Gil Kentof, of the Dr. Gil Center for Back, Neck, and Chronic Pain Relief, in Franklin, Tennessee, first recommends that patients with hip pain join a basic yoga class, find a good video or search “hip stretches” online and exercise according to what they research five times a week. “If there is no improvement in three weeks, or if there is more pain while doing the exercises, an examination is in order to determine the origin of the pain and the best treatment option,” he says.

The exam often includes X-rays and sometimes an MRI. Treatment options can include specific chiropractic adjustments, deep tissue laser therapy, stem cell injections into the hip joint and in severe cases, a referral for surgery, but, “Surgery is always a last resort,” he says. For knees, “Good success has been obtained with stem cell treatment and platelet-rich plasma injected into the knee,” he advises. “This procedure is performed by our medical team and is minimally invasive with very little downtime.” He also suggests that knee-pain patients stretch their hamstrings, quadriceps and calves on a regular basis and use a pull-on brace or ice packs for temporary relief.

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The American Chiropractic Association has designated October as National Chiropractic Health Month to raise public awareness of the importance of musculoskeletal health and the benefits of chiropractic care and its natural, wholeperson, patient-centered and drug-free approach to health and wellness. Find a searchable directory of chiropractors at HandsDownBetter.org/find-a-doctor.

October 2020

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conscious eating

A Better Breakfast Healthy Tips and Recipes to Start the Day

by April Thompson

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reakfast sets the stage for the day ahead, and it can either drain or energize us, depending on the what, when and how much aspects of the meal. While health experts agree that many traditional breakfast foods can do more harm than good, delicious, healthy alternatives are within easy reach of the breakfast table.

Morning favorites like pastries, sugary cereals and pancakes, high in refined sugars and carbs, cause insulin production to spike and blood sugar levels to crash, according to David Perlmutter, an acclaimed neurologist based in Naples, Florida, and author of Grain Brain: The Surprising Truth about Wheat, Carbs, and Sugar - Your Brain’s Silent Killers.

“People need to train their bodies to tap into the energy reserves within, harvesting fat for energy rather than being reliant on the next meal. A breakfast high in protein and fat will do that,” he says.

While often waiting until noon for his first meal of the day, Perlmutter frequently opts for eggs and salad drenched in an extra-virgin olive oil dressing to break the fast. Perlmutter suggests waiting 12 hours or longer between dinner and the next day’s breakfast.

“Time-restricted eating”, or intermittent fasting, can have surprising health benefits, helping crank up production of the brain-derived neurotrophic factor, a powerful initiator for growth of new brain cells, and kick-start autophagy, the body’s method of cleaning out damaged cells, according to the neurologist.

A plant-based chef based in Bruges, Belgium, Julie Van den Kerchove switched from a raw, vegan diet to a mainly keto diet, low in carbohydrates, to regain energy after “hitting a wall, experiencing hormonal imbalances and nutritional deficiencies. Before, I would have green smoothies with lots of fruit and leafy greens, but would be ‘hangry’ a few hours later. Now my breakfast consists more of healthy fats and proteins, which helps me stay satisfied and energized until lunchtime. I experience more mental clarity and calmness because my blood sugar is not going up and down,” says Van den Kerchove, a blogger and author of vegan, raw-food and keto cookbooks.

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A typical breakfast for her now is a chia seed pudding with a nut or coconut milk, berries, nuts and seeds with a protein powder and stevia, which is easy to prepare in advance, or a warm porridge with hemp seeds, nut butter, chia seeds and almond, hemp or coconut milk, which is high in fiber and healthy fats. “If I feel like [having] something savory, I’ll have seed crackers topped with avocado and eggs or a Mediterranean omelet,” she adds.

Teresa Fung, a professor of nutrition at Simmons University and adjunct professor at Harvard University, both in Boston, cautions about completely cutting carbs from breakfast, however. “Fruits and vegetables are important healthy sources of carbs, essential to get enough fiber to maintain healthy gut microbiome and feed the good bacteria in your GI tract,” says Fung, who is an associate editor for The Journal of Nutrition. “Optimal morning fuel will include a good dose of protein, vitamins and minerals, fiber, antioxidants and some hearthealthy fats. It will also include a healthy source of carbs that your body can use as energy, leaving proteins to be used for protein synthesis,” says Fung, suggesting a simple, but hearty breakfast of high-fiber oatmeal or yogurt with nuts and fruit.

Like Perlmutter, Fung stresses the importance of eating during daylight hours when certain enzymes are activated. “Our bodies react to daylight even when our eyes are still closed. Eating should match up with our biological clocks, as we are daytime animals, using most of our energy in the day,” she says.

Fung notes Americans that tend to make breakfast the smallest meal of the day and dinner the largest need to better balance meal sizes rather than load up on calories late in the day.

These experts agree on the need to tune into the body’s signals for hunger and satiety, not just eating breakfast on an autopilot schedule. “If I’ve eaten a huge holiday dinner the night before, I may skip my morning meal. I’m a huge proponent in being flexible and listening to your body,” says Van den Kerchove.

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

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Coronavirus as a Calling

by Gregg Levoy

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ot to diminish the fact that we’re dealing with a serious and worldwide epidemiological threat, the pandemic can be transmuted into golden opportunities, especially if we follow the sometimes blind spiritual instinct that tells us this crisis—indeed each of our individual lives—has purpose and meaning, and that we need to act on this impulse despite the temptation to back down and run for cover. Here are four ways to respond to the call of these turbulent times: Use it as a reset. For months, it has been impossible to conduct busyness-as-usual, and we may be left with unaccustomed time on our hands. But like the asteroid that ushered out the dinosaurs and gave the mammals underfoot a shot at prominence, once the thunder lizards of everyday busyness and distraction are sidelined,

parts of us that are normally overshadowed may be given an entrance cue—not just projects we’ve back-burnered in deference to the daily grind, but deeper thoughts and feelings about our priorities, the status quo, work/life (im)balance or our inner life. The better part of valor and wisdom may lie in asking, “What can I learn here?” rather than, “How can I overcome this?”

Consider it a powerful meditation. Meditation teachers tell us that distractions aren’t obstacles, they are the meditation, so that we say to ourselves, “Ah, the dog-bark meditation,” or “Ah, the weed-whacker meditation.” The same with the coronavirus. Approach it not just as a distraction from our goals and how it can block our intentions, but as a vehicle of meditation it-

Appreciate it as connective tissue in society. We’re seeing firsthand how our individual actions can affect those around us, for better and for worse, and that we depend on one another for survival. Washing our hands and sheltering in place are acts of both self-care and community care. In the weeks following 9/11 when the fiction of our invulnerability was so shockingly revealed, many of us began holding doors open for strangers, spending more time with our kids, honking less and listening more. Life’s fragility, our fragility, woke us up to our need for each other. Now that social isolation is suddenly forced on us, it reminds us how precious those connections are.

Approach it as a reminder of mortality.

The pandemic is a perfect opportunity to practice the fine and fearsome art of nonattachment, because life will ultimately ask us to surrender everything. “We all owe God a death,” Shakespeare wrote. We can use this time to clarify what’s important and how to best use our precious nick of time. When we strip ourselves of any illusions of immortality, we are thus free to live our lives to the fullest.

Gregg Levoy is the author of Callings: Finding and Following an Authentic Life and Vital Signs: The Nature and Nurture of Passion, and a regular blogger for Psychology Today. Learn more at GreggLevoy.com.

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self: How do we feel, what wants to emerge and what do we truly know?

inspiration

wise words

Mark Nepo on Living a Wholehearted Life

by Sandra Yeyati

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estselling author, poet, cancer survivor and inspirational spiritual teacher Mark Nepo has published 22 books and made numerous appearances on Oprah Winfrey’s Super Soul Sunday program. His latest book, published this year, is The Book of Soul: 52 Paths to Living What Matters.

What do you mean by, “To be broken is not a reason to see all things as broken?”

In my cancer journey, after I had a rib removed from my back and a botched chemo treatment, I found myself in a Holiday Inn getting sick every 20 minutes, frightened and in pain, not sure what to do. As the sun started coming up, I realized that while this was happening to me, it wasn’t happening to everyone.

Somewhere nearby, a baby was being born and a couple was making love for the first time. Somewhere an estranged parent and grown adult child were talking for the first time after many years. That’s when it came to me that to be broken is no reason to see all things as broken, because the wholeness of life is what is healing. When I am broken, I need the company of those who know what it’s like to be broken, but I also need everything not broken to heal. When I’m afraid, I need the company of those who know what it’s like to be afraid, but I need everything safe to heal.

How does acceptance strengthen our resilience?

Acceptance is not resignation. Acceptance begins with the hard task or practice of seeing things as they are. When we can see things as they are—clearly—then we have real choices.

So, if I am afraid and I give over to my fear, then I’m afraid of everything. If I can see things as they are, I can see more clearly exactly what I’m afraid of, and then I have real choices of what my next steps are. Acceptance lets us move forward.

What practices do you recommend?

as I’m talking to you. I’m looking out the window. I’m seeing the leaves on the trees.

I take a breath and try to give my full attention to whatever is before me, and then I start getting grounded again.

The thing is, we’re never going to be free of fear or pain, because that’s part of living, but when we can be present and practice being real and authentic, then the fear lives in us and we don’t live in the fear.

What is the power of authentic expression?

One of the most powerful things we can do when feeling powerless is admit the truth. When I was a little boy, I was so captivated by a butterfly that I wanted to look at it closely. I didn’t want to hurt it, so I carefully cupped it in my hands. But then I realized that as long as I had it cupped in my hands, I couldn’t see it. I had to let it go to see its magnificent, colorful wings.

Forty years later in my cancer journey, I realized that this [experience] was a teacher about expression. When we keep things closed inside us, they pound and make a lot of noise, but we don’t see them.

Once we express them, we’re lighter and we see their true colors.

For more information, book readings and conversations, visit MarkNepo.com. For webinars, visit Live.MarkNepo.com.

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

Reach her at SandraYeyati@gmail.com.

Two of the oldest medicines known to human beings are our ability to hold and our ability to listen. Even though there are times when I have been told things I didn’t want to hear, there has never been a time that I have listened or been listened to that hasn’t been healing. There has never been a time when I have held or been held that hasn’t been healing.

Another practice is being completely present and holding nothing back. We tend to drift up into our minds, especially when afraid, and one of the reasons that all of the different traditions have breathing or meditation practices is to return us to where we are. If I start worrying, if I start getting lost in my fear, I try to look at whatever is before me. I’m in my study October 2020

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Calm Down Taming the Flames of Stress-Related Illness

by Marlaina Donato

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e are beings of neurochemical and hormonal intricacy, and within this mixed bag of biology lies our magic. Our human experience is visceral; we cry from sadness and joy, flush from embarrassment, laugh with amusement and exhibit quirky mannerisms when we lie. Whether we see it as a blessing or a curse, we’re hardwired to embody the sacred fire of our emotions.

It also means that stress and our bodies are in perpetual partnership. “Systematically, the mind and body work together.

Grabbing your belly when you hear bad news and saying, ‘I feel sick,’ or having ‘butterflies in your stomach’ are a testament to how everyday stress affects us physically,” says Stephanie Mansour, Chicago fitness expert and host of the national PBS show Step It Up With Steph.

“Stress serves a useful purpose by increasing alertness—the sometimes lifesaving ‘fight-or-flight’ response—but chronic stress leads to elevated stress hormones like cortisol and catecholamines,” says emergency room physician Thomas Krisanda, at Northwest Hospital, in Randallstown, Maryland. “Cortisol can elevate blood glucose and suppress the immune system. Elevated catecholamines raise blood pressure and stress the heart. Over time, this can lead to hypertension, heart disease, kidney disease, diabetes or strokes.”

According to The American Institute of Stress, 77 percent of people experience the physical backlash of emotional stress in the form of headaches, chronic migraines, fatigue, digestive woes, muscle tension, dizziness and changes in libido. Research published this year in the Journal of the American Heart Association shows that children that experience severe adversity or live with alcoholics or drug addicts are at a 50 percent higher risk for developing cardiovascular disease later in life. Experts agree that this statistic goes beyond poor lifestyle choices, and might point to a biological inability to cope with everyday pressures.

Working with—rather than against—the body’s nervous system by employing lifestyle changes, releasing trauma and considering options like a nourishing diet, safe herbal options and gentle energy modalities can help to break a vicious cycle.

Gut Instincts Studies involving both mice and humans show that beneficial gut microorganisms are altered by emotional stress. The same bacteria responsible for bolstering the body’s fortress of immunity also generate neurotransmitters like serotonin, dopamine and nor-

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epinephrine. These neurochemicals in the gut’s enteric nervous system control major biological functions that include heart rate, sleep cycles, muscle movement and mood.

While commonly prescribed antibiotics eradicate infectious invaders, they also kill off beneficial bacteria and neurotransmitters, opening the door to depressive disorders. Because approximately 95 percent of the body’s serotonin is produced in the gut, it’s not surprising that overuse of antibiotics has been associated with mental health conditions. British research published in the Journal of Clinical Psychiatry in 2015 documents case-control studies over an 18-year period involving 202,974 patients with depression. The findings show a high risk for anxiety and depression following repeated antibiotic use.

Connecting the dots further, 2018 research published in the Journal of Neuroendocrinology correlates compromised intestinal permeability with a weakened blood-brain barrier and alcohol addiction.

Research published in 2014 in the journal PLOS One involving patients with irritable bowel syndrome (IBS) reveals abnormalities in catecholamines, elevated plasma cortisol and hyperactivity of the amygdala—the part of the brain that can become stuck on overdrive from trauma and other life stresses.

In a nutshell, negative emotional states can suppress immunity and foster more frequent antibiotic prescriptions and in turn, promote neurological loops of chronic depression and anxiety, and even more compromised immune response.

Functional gastrointestinal disorders like IBS and inflammation-driven Crohn’s disease are often exacerbated by emotional upset and improved with stress management techniques like biofeedback, cognitive behavioral therapy, psychoanalysis, hypnotherapy, meditation and breath work.

One Body, Many Selves Resolving emotional trauma can offer unexpected hope for conditions that elude improvement or scientific understanding.

A deeper look into how unrecognized or unreleased emotional pain can contribute to disease might help to solve the riddle of digestive problems, eczema, inflammatory bowel conditions and pain syndromes,

including the multi-system agonies of fibromyalgia and chronic fatigue syndrome. It’s a widespread misunderstanding that psychosomatic (mind-body) health conditions are imaginary or the product of mental instability. In actuality, the term psychosomatic simply refers to physical diseases with no organic origin that are presumed to have unconscious emotional taproots.

“We are made up of different types of energy,” explains LaStacia Ross, a reiki master and sound healer at Eclectic Soul Studio, in Pittsburg, Kansas. “Physical or sensory energy is the energy of the physical body.

Our outer energy field is subtle energy which consists of layers and includes thoughts and emotions. I like to think of the subtle energy field as a library containing the records of everything we’ve ever experienced.”

Reiki, a form of non-touch therapy, is now deemed valuable by many respected hospitals, like the Memorial Sloan Kettering Cancer Center, in Manhattan. Springboarding from the philosophy that we are trinities of body, mind and spirit, reiki and other forms of energy medicine aim to encourage the flow of vital life force. Ross, who also uses sound resonance via tuning

forks in her work, has witnessed significant improvement in her clients. “Energy work can help release stored energetic patterns of trauma and stress that no longer serve us,” she says. “Relaxation is an immediate benefit of energy work. People often feel a huge mental weight lifted and report pain relief, sometimes after just one session.”

Despite the many gains of energy work, Ross emphasizes individual timing. “On a subconscious level, pain or illness can serve us in some way without us realizing it. Sometimes we’re not ready to work through our issues or let them go, even if we think we are.”

Investing in Equilibrium

Stress-induced psychosomatic illness does not discriminate, and even affects members of the medical field. A 2009 study published in the Indian Journal of Occupational and Environmental Medicine found that professional burnout in nurses can manifest as back and neck pain, acidity, anger and impaired memory.

Krisanda underscores the importance of self-care in all walks of life. “If you don’t take care of yourself, you are useless to care for others. Adopt a healthy diet and October 2020

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From Stephanie Mansour:

Plant Power for Combatting Stress Sarah Kate Benjamin’s Personal Favorites: Passionflower (Passiflora incarnata) soothes restless minds from anxiety and insomnia, and eases menstrual cramps or muscle spasms.

 Deep breathing and rolling the shoulders forward and back a few times can relieve muscle tension.

Skullcap (Scutellaria lateriflora) helps to strengthen the brain and revitalize the central nervous system, and helps to calm the mind and relieve nervous stress and headaches.

It is even more beneficial when combined with lavender or chamomile.

 Eating something crunchy like an apple or carrots can lessen feelings of stress.

Chamomile (Matricaria chamomilla)) helps to soothe emotional and muscle tension; relieve stress-related gut symptoms like gas, cramping, irritable bowel syndrome and ulcers; calm heat-related emotional and physical issues such as eczema, anger and frustration; and generally promote a sense of calm. Wonderful in baths, teas and as an herbal garnish.

In addition to Benjamin’s recommendations, other stress-fighting herbs to consider are Ginkgo, panax and Siberian ginseng, fo-ti, rhodiola, reishi mushroom, goji berries, licorice root, lavender, rose, lemon balm, tulsi (holy basil), ashwagandha and mimosa bark.

 Meditating for even one minute can help reduce excessive cortisol in the body. Doing small increments daily rather than over long intervals net better and bigger benefits.  If your mind is racing 24/7 and breathing techniques don’t work, change your environment. Get up and go to another room in the house. Go outside. If tight on space and can't go outside, turn your body to look in a different direction. Stay in the same spot on the couch and just look at something else.  Don’t put your body under more stress with demanding, cortisol-fueling workouts; opt for yoga, meditation and Pilates.  When you get your heart rate up (in as quickly as five minutes of doing cardio), you feel happier.  Maintain a healthy sleep schedule and go to bed earlier.

From Sarah Kate Benjamin:  Reconnect to the earth in whatever way you can; go for a walk, cook a meal, smell flowers or just sit outside.

From LaStacia Ross:  As an energy exercise, try what I call The Fountain of Light: See and feel white light coming up from the earth and into your feet. Feel it move all the way up through your body, out of your head and back down to your feet to start again, like a fountain. Repeat this many times, feeling the vibrant, white light energy flowing through you.

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exercise and make it a routine. We live in a very materialistic society, and I believe this also leads to stress, unhappiness and a sense of being entitled and never being satisfied. Just let go.”

He also stresses the importance of support. “An emergency room is an incredibly hectic, frightening and sometimes violent place. I rely on my colleagues, and we support each other. For me, the most important thing is to realize that I’m not in it alone.” Krisanda also finds balance by taking a few minutes in a quiet place to collect his thoughts and enjoy a peaceful moment.

Basic, whole foods can help to maintain homeostasis. “Make sure that food is fueling you,” says Mansour. “Cooked vegetables and broths are very soothing.

Instead of a juice cleanse or an extreme diet, focus on nourishing, calming foods like soups, lean proteins to stabilize blood sugar levels and healthy fats to support brain function. Reducing alcohol can help improve liver function.”

Sarah Kate Benjamin, a holistic chef and herbalist in Sebastopol, California, finds her own healing rhythms by eating with the seasons and using medicinal plants

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in inspired, everyday dishes. Co-author of The Kosmic Kitchen Cookbook: Everyday Herbalism and Recipes for Radical Wellness, she sees herbs as life-giving examples of resilience. “Herbs have been here long before us and have experienced their own form of stressors. Working with nervous systemsupportive herbs in my food, beverages or even as tinctures really help me find balance when I’m overwhelmed.”

Some of her allies are oat tops, lemon balm, skullcap, chamomile and passionflower. For Benjamin, everyday choices play a huge role in healing. “Making small lifestyle shifts in your work or home life can really help you move into a more relaxed state. I like to think of it as a sort of mantra: ‘Help the herbs help you,’” she says. In a world that is fixated on external validation, little things matter. “If I give myself permission to do the things that really nourish me, I’ll be the best version of myself. Perhaps most importantly, I will like me, and that matters tremendously.”

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

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Everyday Practical Tips

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TAI CHI AND QIGONG Life Force in Motion

by Marlaina Donato

T

he flowing movement of tai chi mirrors the serenity of water, but still waters run deep. This ancient practice of gentle meditative movement is an offshoot of Chinese martial arts that offers a spectrum of surprising benefits, including healthier soft tissues and bones, as well as improved sleeping.

According to Harvard Health Publishing, when practiced consistently, tai chi supports both upper and lower body strength with effects that are akin to resistance training and brisk walking. Tai chi helps to fine-tune neurons of the inner ear and encourages muscle and ligament flexibility, resulting in better balance and fewer falls.

The practice is highly adaptable and anyone can benefit, even those that are wheelchairbound or recovering from surgery.

“It appears effortless, with slow and smooth movements, but there is immense power underneath the tranquility,” says Paul Lam, family physician and director of the Tai Chi for Health Institute, in Sydney, Australia. “Tai chi has been shown by over 500 medical studies to benefit almost all aspects of health, including mobility, immunity and heart and lung function.” Lam also highlights other related benefits, including lower blood pressure, less arthritis pain and stress relief.

Research published last year in the 20

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journal Evidence-Based Complementary and Alternative Medicine shows that 12 weeks of tai chi practice initiated beneficial changes in the immune system with subsequent improvement of lung function in children ages 6 to 12 with asthma.

A River of Energy While tai chi is a modified martial art with a focus on form, its close relative, qigong, is a mind-body wellness system that uses breath, simple movement and stillness.

Both cultivate qi, or life force, that is believed to permeate all natural existence.

The concept of qi, yet to be understood scientifically, is the basis of Traditional Chinese Medicine and the focus of many studies in China and elsewhere.

“It is believed that qi flows throughout and around the body. If we are healthy, the qi will be moving smoothly and abundantly. If we are not healthy, the qi may be stagnant, excessive or deficient,” says qigong instructor and acupuncturist Jeffrey Chand, in British Columbia, Canada.

Robert Chuckrow, a retired physics professor in Ossining, New York, and the author of Tai Chi Dynamics and The Tai Chi Book, explains, “When muscles are tensed, qi is inhibited. Instead, when muscles are relaxed and the body is open

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and moves naturally, qi is enhanced.

Such cultivation of qi is the main component of qigong. Tai chi actually includes qigong.” Chuckrow currently has two students that are 100 years old and notes that seniors greatly appreciate and benefit from these arts once they experience the connection between mind and body.

Lee Holden, a qigong master teacher at the Holden QiGong Center, in Santa Cruz, California, emphasizes the consequence of being in perpetual “fight-orflight” mode from everyday, nonthreatening life stresses. “The waves crashing to the shore, the river flowing down the mountain, demonstrate nature’s boundless energy. We, as human beings, have cut ourselves off from that source of energy. Through qigong practice, we plug back into that natural energy reserve and circulate it through our minds and bodies. Stress, like a kink in the hose, causes a stagnation of qi. Relaxation, like unwinding the kink, gets the qi to flow.”

Nourishing the Nervous System Tai chi and qigong lower the stress hormone cortisol, improve brain function and have been shown to decrease symptoms of anxiety and depression. Both approaches are part of many addiction recovery programs to help nourish mind-body connections for better managing stress.

“In my view, both qigong and tai chi are wonderful exercises for the nervous system, which during practice, undergoes intense moment-to-moment receiving, processing and sending of neural electrical information. This electricity stimulates cells to absorb oxygen and nutrients and expel waste products, and it beneficially helps arrange material within cells,” says Chuckrow.

In essence, it’s all about encouraging calm, something we all need. Chand summarizes its benefits superbly. “It empowers individuals to help themselves. The more stress management tools we have to help ourselves, the better our overall health and quality of life is.”

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

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fit body

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and attempt to step into their shoes. Let your teen know that you hear them, that you support them in their decisions and ask your teen what you can do to help them,” advises clinical psychologist Alyssa Austern, PsyD, of Chatham, New Jersey. Other steps can help a teen weather this time of high stress:

healthy kids

1 2 Stressed-Out Teens Ways to Help Them Chill

by Ronica O’Hara

B

eing a teenager is never easy, but it’s even harder these days, with the upheaval of the pandemic intensifying the normal academic, social and hormonal turmoil of these pivotal years. It’s no wonder teens are reporting record levels of stress, anxiety and depression: In a Pew Research survey, 70 percent of teens said mental health was a major problem among their peers—and that was in February, before the pandemic hit.

A recent online poll found that most teens are worried that the pandemic will affect their family’s physical or financial health and that many feel lonelier than usual and worry about losing ground in academics and activities.

Extending a helping hand to teens is not always well received. They can be notoriously resistant to advice, even when they’re stressed, partly because of their brain chemistry, explains Gail Saltz, M.D., clinical associate professor of psychiatry at the New York Presbyterian/Weill Cornell School of Medicine and host of the Personology podcast. A teen’s highly active amygdala makes risk-taking a thrill even as the frontal lobe that weighs consequences is not fully developed, while at the same time, a teen seeks independence—an identity and freedom to be more like an adult. “This combination means their capacity and interest in taking parental direction is not there,” she says. “As a result, parents in reaction often get louder and more insistent in telling them what to do, which fails and drives them further away.”

The best way to communicate with a stressed teen, say many child psychologists, is to listen deeply while letting them do most of the talking, and offering sympathetic support while withholding judgment. Instead of giving advice, “Validate your teen’s experience 22

Pittsburgh, PA

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Make self-compassion a family habit. The self-compassion approach to self-care, which is rapidly gaining ground among psychologists, has three elements: treating ourselves as kindly as we would a dear friend, realizing that many other people have the same problems so we’re not alone, and mindfully and nonjudgmentally observing our emotional state.

This method has proven to be helpful not just for adults, but for teens, as well. A University of Edinburgh meta-analysis that synthesized 17 studies of more than 7,000 teens in six countries concluded that those with high levels of self-compassion had lower levels of stress caused by anxiety and depression. University of North Carolina researchers found that teens exhibited lower stress, anxiety and depression, as well as more resilience and gratitude, after six self-compassion sessions.

A good place for parents to start is with themselves: If they are anxious, overprotective or fearful, a teen is likely to follow suit, reports a study in the Journal of Abnormal Child Psychology.

Helpful books, websites and programs for both teens and adults can be found at Self-Compassion.org, operated by Dr. Kristin Neff, an associate professor of educational psychology at the University of Texas at Austin who was a pioneer in the concept.

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Engage them with creative activities. As teens can seek independence, making sure they spend quality time with the family is also important for their well-being, research shows.

“Find ways to connect, converse and unwind together as a family,” advises Crissy Fishbane, of Raleigh-Durham, North Carolina, co-founder of HER Health Collective, an online community for mothers. “Teens need to see their parents engaging in self-care behaviors themselves, and it’s even better if you can engage in self-care as a family.” She suggests taking a virtual or outdoor yoga class together, playing a board game, having sudoku competitions, learning deep-breathing techniques or starting a family book club.

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Encourage reaching out to help others. A study in the Journal of Adolescence suggests that altruistic behaviors, including large and small acts of kindness, may increase teens’ feelings of self-worth, especially if it involves helping strangers. In Poland, the more teens helped out others in a flood, the more supportive and proactive they became, another study found. Depending on their interests, teens may be drawn to local environmental, social justice, religious or political activities. DoSomething.org offers useful ideas and links, and environmental projects for teens can be found at EarthForce.com, SierraClub.com and GlobalClimateStrike.com.

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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Back up the basics. Make sure there’s healthy food and snacks in the fridge. Encourage teens to exercise daily, especially outdoors, and support them in getting eight to 10 hours of sleep.

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THE DIABETES CHALLENGE ISSUE

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Personalized Diabetes Strategies Plus: Skin Care Readers are Seeking These Providers & Services:

Functional Medicine Practitioners Herbalists • Hormone-Free Meats & Dairy Integrative Physicians Nutrition Therapists • Spas ... and this is just a partial list!

Cancer-Free Pets Five Ways to Help Keep Them Healthy

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Creating Community & Connection Plus: Spending Locally

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Holistic Hospital Care

Plus: Health & Wellness on a Budget

CONNECT WITH OUR READERS THREE-MONTH EDITORIAL CALENDAR & MARKETING PLANNER

Contact us to learn about marketing opportunities and become a member of the Natural Awakenings community at:

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by Karen Shaw Becker

V

eterinarians are seeing cancer in more and younger pets these days than ever before. According to the American Veterinary Medical Association, approximately one in four dogs will develop cancer at some point in life, including almost half of dogs over the age of 10. But taking practical steps can help lower a pet’s risk.

Don’t allow a dog or cat to become overweight. Studies show that restricting the number of calories an animal eats prevents and/or delays the progression of tumor development across species. Fewer calories cause the cells of the body to block tumor growth, whereas too many calories can lead to obesity, which is closely linked to increased cancer risk in humans.

There’s a connection between too much glucose, increased insulin sensitivity, inflammation and oxidative stress, all factors in obesity and cancer. It’s important to remember that fat doesn’t just sit in a pet’s body harmlessly—it produces inflammation that can promote tumor development.

Feed an anti-inflammatory diet. Anything that creates or promotes inflammation in the body increases the risk for cancer. Current research suggests cancer is actually a chronic inflammatory disease fueled by carbohydrates. The inflammatory process creates an environment in which abnormal cells proliferate.

Cancer cells require the glucose in carbohydrates to grow and multiply, so work to eliminate this cancer energy source. Carbs to remove from a pet’s diet include processed grains, fruits with fructose and starchy vegetables like potatoes.

Keep in mind that all dry pet food (“fast food”) contains some form of potentially carcinogenic, highly processed starch. It may be grain-free, but it can’t be starch-free because it’s not possible to manufacture kibble without using some type of starch. The correlation between consuming fast foods and cancer has been established in humans, so

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it’s wise to incorporate as much fresh, unprocessed food into an entire family’s diet as can be afforded.

Cancer cells generally can’t use dietary fats for energy, so high amounts of good-quality fats are nutritionally beneficial for dogs fighting cancer, along with a reduced amount of protein and no carbs­—basically a ketogenic diet.

A healthy diet for a pet is one that’s anti-inflammatory and anti-cancer, and consists of real, preferably raw, whole foods. It should include high-quality protein, including muscle meat, organs and bones. It should also include high amounts of animal fat, high levels of EPA and DHA (omega-3 fatty acids) and a few fresh-cut, low-glycemic veggies. This species-appropriate diet is high in moisture content and contains no grains or starches.

Also make sure the diet is balanced following ancestral diet recommendations, which have much more rigorous standards (higher amounts of minerals and vitamins) than the current dietary recommendations for pets. A few beneficial supplements like probiotics, medicinal mushrooms, digestive enzymes and super green foods can also be very beneficial to enhance immune function.

Reduce or eliminate a pet’s exposure to toxins and minimize chronic stress. These include chemical pesticides like flea and tick preventives, lawn chemicals linked to cancer (weed killers, herbicides, etc.), tobacco smoke, flame retardants, household cleaners and air-scenting products like candles and plug-ins. Because we live in a toxic world and avoiding all chemical exposure is nearly impossible, a periodic detoxification protocol can also benefit a pet.

Research points to the benefits of identifying and removing sources of chronic stress in an animal’s life. Focusing on providing environmental enrichment and opportunities for dogs to just be dogs (play, sniff and run) on a daily basis is important in keeping them happy and healthy.

For dogs, especially a large or giant breed, hold off neutering or spaying until the age of 18 months to 2 years. Studies have linked spaying and neutering to increasing cancer rates in dogs. Even better, investigate alternative ways to sterilize a pet without upsetting their important hormone balance.

Refuse unnecessary vaccinations. Vaccine protocols should be tailored to minimize risk and maximize protection, taking into account the breed, background, nutritional status, lifestyle and overall vitality of the pet. Vaccines may cause cancer, and titer testing is a responsible way to ensure a pet has adequate immunity in place of over-vaccinating on an annual basis.

Karen Shaw Becker, DVM, a proactive and integrative veterinarian in the Chicago area, consults internationally and writes Mercola Healthy Pets.

10 Classic Symptoms Not to Ignore Dogs and cats can develop cancer almost anywhere in the body, which is why the symptoms vary depending on the tissues and organs involved and the severity of the disease. Make an appointment with a veterinarian if a pet displays any of these warning signs of cancer.

1. Unusual swellings that don’t go away or that grow. The best way to discover lumps, bumps or swelling on a dog or cat is to pet them.

2. Sores that won’t heal. Non-healing sores can be a sign of infection or cancer and should be evaluated by a veterinarian.

3. Weight loss. Illness could be the reason a pet is losing weight when it isn’t on a diet.

4. Loss of appetite. Reluctance or refusal to eat is a sign of possible illness.

5. Bleeding or discharge. Bleeding can occur for a number of reasons, most of which signal a problem. Unexplained vomiting and diarrhea are considered abnormal discharges, as well.

6. Offensive smell. An unpleasant odor is a common sign of tumors of the anus, mouth or nose.

7. Difficulty eating or swallowing.

This is a common sign of cancers of the mouth or neck.

8. Reluctance to exercise or low energy level. This is often one of the first signs that a pet is not feeling well.

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9. Persistent lameness. There can be many causes of lameness, including nerve, muscle or bone cancer.

10. Difficulty breathing, urinating or defecating. These symptoms should be evaluated by a veterinarian as soon as possible.

Many of these symptoms also occur with other disorders and diseases, but any pet showing one or more of these signs needs prompt veterinary attention.

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

Get Out There! A Yoga, Camping and Adventure Retreat – Oct 2-4. 3pm, Fri – 1pm, Sun. Hosted

by Himalayan Institute of Pittsburgh in the Laurel Highlands. Space limited. Daily yoga, Ayurvedic consultation, chef-prepared meals, pampered accommodations, kayaking, hiking. $799. Register: HipYoga.org.

Salty Vibrations: Sound Healing at the Salt Cave – 4-4:55pm. By Sacred Centered You and Salt of the Earth. Join Lesa Vivio for an amazing Salt Cave sound-healing session. $45. 504 Valley Brook Rd, McMurray. 724-260-0472. Clients.

MindBodyOnline.com.

TUESDAY, OCTOBER 6

WEDNESDAY, OCTOBER 7

TUESDAY, OCTOBER 20 You will be provided with 108 wooden beads of your color choice and 40 crystal beads. $108/ticket.

724-562-0682. Tickets: Checkout.square.site.

Pruning, Planting and Fall Garden Maintenance – 7-8:30pm. Phipps Conservatory and Botanical Gardens online event. Comprehensive review of fall garden activities from pruning to supporting plant and pollinator health. $25/members $30/ nonmembers. 412-622-6915. PhippsConservatory. org. Register: 3989p.blackbaudhosting.com.

SUNDAY, OCTOBER 11

THURSDAY, OCTOBER 8

MONDAY, OCTOBER 12

Advanced Wilderness Survival – Oct 8-11. Hosted

by True North Wilderness Survival School. Fourday, three-night physically demanding hands-on course. Learn to function and adapt to the most common stressors such as lack of gear, supplies, time, plus weather, fatigue and hunger to improve your chances of survival. Not for everyone. $550.

412-622-6915. Tickets: ExploreTrueNorth.com.

Sustainability Amid Crisis: Adapting for Impact – 2pm. By CEOs for Sustainability, Sustainable Pittsburgh and UPMC Health Plan. In this free virtual event, leaders from FedEx Ground, Interface, and PNC Financial Services Group discuss aggressive commitments for carbon-emissions reduction, regenerative manufacturing, and racial equity amid the COVID crisis. 412-258-6642. Register: SustainablePittsburg.secure.force.com/events.

Wurst Käse Szenario 5th Anniversary Dinner – 5-9:30pm. Hosted by the German American Chamber of Commerce, Pittsburgh Chapter at the outdoor courtyard of the Priory Hotel. Celebrate with classic German cooking. 614 Pressley St. $165. 412-330-1273. gaccPittsburgh.wildapricot. org/event-3747300.

SATURDAY, OCTOBER 10 Yoga Factory Block Party at The Terminal – Noon-2:30pm. By Yoga Factory PGH, Greater Pittsburgh Community Food Bank, and Strip District Terminal. All levels. $10 suggested donation.

Profits to local charities. Rain or shine. Free parking at the Terminal. 412-513-5000.

Make Your Own Mala – 1-4pm. Hosted by Calli Tony, CPT. Opening intention setting prayer, education on what the mala is, creation of your mala, closing prayer and intention setting for your mala.

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SUNDAY, OCTOBER 18 Sacred Sound Immersion and Meditation – 1-2:30pm. Visions Reiki and Soul Spa, with Sacred Centered You. Meditation and deeply relaxing sound therapy guided by Lesa Viveo. Receive individual healing vibrations through the gong. Social distancing. $25. SacredCenteredYou.com.

FRIDAY, OCTOBER 2

Empath Support Group – 7-9pm. Hosted by Well Oiled. Solution-oriented support to educate empaths about the gifts and challenges of their sensitivities.

Free. Registration required: Getwelloiled.com/collections/workshops. 412-531-6457.

Youth Writer’s Camp – 11am-1pm. August Wilson African American Cultural Center. Curriculum addresses social justice issues with focus on poetic monologue in the style of Troy Maxson.

Free. Register: Eventbrite.com. August Wilson African American Cultural Center, 980 Liberty Ave. 412-339-1011.

Fall Into You Mini-Retreat at Visions Reiki – 1 – 2:30pm. Hosted by Sacred Centered You, Visions Reiki and Soul Spa, and Indigo Yoga Loft. Guided meditation, restorative yoga, sound immersion. $30.

Tickets/info: SacredCenteredYou.com.

Secrets of Ancient Egypt –By Carnegie Museum of Natural History. This is the last day to register by 11:30pm for this week-long online live-class series and five weeks of activities. Live classes: Oct 19-23. Ages 8-10. Explore hidden mysteries, investigate the life and lore of ancient Egypt. $80/members, $100/nonmembers. 412-622-3131.

Carnegiemnh.org.

Monthly Nutrition Zoom Group – 5-6pm. Hosted

by Cancer Caring Center and Young Women’s Breast Cancer Awareness Foundation. Registered DietitianNutritionist specializing in Oncology. Free Zoom Class.

Email for the link: CancerCaringpgh@gmail.com.

Make Your Own Herbal Tea Blends – 5-6:30pm.

Phipps Conservatory and Botanical Gardens. Webinar with Dina Ranade of The Herbal Bake Shoppe.

Explore fresh and dried herbs blends to enjoy hot or cold. $25/members, $28/nonmembers. 412-6226915. PhippsConservatory.org.

WEDNESDAY, OCTOBER 14 Spring-blooming Bulb-a-Palooza – 6:30-7:30pm.

It may seem counter-intuitive, but spring-blooming bulbs must be planted in fall. Learn which bulbs are critter resistant, see interesting flowers you may not be familiar with. Many bulbs for sale after lecture. $15. Pittsburgh Botanic Garden. Info/links: PittsburghBotanicGarden.org.

SATURDAY, OCTOBER 17 200-Hour Yoga Teacher Certification Program – Weekends through April 2021 on-site or on-line with Himalayan Institute of Pittsburgh – an internationally recognized program of excellence for over 20 years. $2,999. Register: HipYoga.org under the certification menu tab.

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Building Your Kitchen Apothecary – 5-6:30pm.

Phipps Conservatory and Botanical Gardens live webinar with Dina Ranade of The Herbal Bake Shoppe. Organization and herbal sourcing and a demo on tinctures. Lunch and Learn Series: Herbal preparations to build on your kitchen apothecary. $25/members, $28/nonmembers. 412-622-6915.

PhippsConservatory.org.

WEDNESDAY, OCTOBER 21 Sixth Annual Ecolution Fashion Show – 6-10pm.

Hosted by Pittsburgh Earth Day. One-of-a-kind eco-fashion show and sustainability soiree featuring models from the Docherty Agency in hand-crafted fashion designs by local artists and students. $75/ VIP, $45/general admission, $10/students. Cash bar. Carnegie Museum of Art, 4400 Forbes Ave. PittsburghEarthDay.org.

FRIDAY, OCTOBER 23 Go Green at Market Square – Oct 23-24. 11am7pm. Hosted by Pittsburgh Earth Day. Music and eco-friendly booths at Market Square. Local bands, performers, businesses. Free trees Friday from Tree Pittsburgh and Western PA Conservancy.

PittsburghEarthDay.org.

SUNDAY, OCTOBER 25 Earth to Table Dinner – 6-10pm. By Pittsburgh Earth Day. Local chefs pair with local farmers at Kingfly Spirits as guests taste courses highlighting Sustainable PGH certified restaurants. 2613 Smallman St. 412-392-8928. Info: KingflySpirits.com.

FRIDAY, OCTOBER 30 Dance and Be Fit – 7-8pm. Hosted by Shenley Plaza, Pittsburgh Parks Conservancy, support from UPMC Health Plan. Free. All levels. Mask for registration, remove for dancing. Covid precautions.

Register: PittsburghParks.org/eventregistration.

SATURDAY, OCTOBER 31 Full Moon Circle and Meditation – 7:30-9pm.

The Millvale House and Back to the Earth Healing Center. Through drumming, music, and prayer, raise the vibration of the circle. Manifest your potential.

Guided meditation, reflection, journaling, cleansing. $10 in person or via zoom. Register: Eventbrite or TheMillvaleHouse@gmail.com.

ongoing events

Phipps’ Fall Flower Show: The Poetry of Nature – Oct 10-30. Room after room of breathtaking Chrysanthemum-themed seasonal shows since 1894. Longest running in the nation. Free/members, $11.95-$19.95/nonmembers. 412-622-6914. Phipps Conservatory and Botanical Gardens, 1 Shenley Park, Pittsburgh. Tickets: Showclix.com.

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.

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 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.

tuesday Lawrenceville Farmers’ Market – Thru Oct. 3-7pm. Join more than 20 local farmers and producers in Arsenal Park, 250 40th St. COVID safety protocols are in place. Sign up to attend the market at Lunited.org. Info at 412-802-7220.

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.

Intermediate Astrology – 6:30-8:30pm. Sept 22Oct 27. Hosted by Sacred Centered You. This online interactive six-week intermediate astrology series, taught by Stephen Jarvis, includes a customized workbook. 14-hours. $300. Register at StephenJarvisAstrology.com.

Guided Meditation with Reiki – Thru Dec 22.

7-7:50pm. 3rd Tue. Hosted by Salt of the Earth.

Guided meditation begins with gentle relaxation leading to deep inner awareness and peace. $18.

Tickets: Clients.MindBodyOnline.com. Once registered you will receive an email link. Click the link five minutes prior to start. 724-260-0472.

LisaMascara@gmail.com.

Art of DIY Educational Series – 4-5:30pm. Learn basic tools, techniques, upcycling, color theory, design, hand-knitting. 8-week series. Ages 8-14.

12 seats available. Two options: standard/$295; extended/$365 (extra ½ hour, extra project). Complete six projects. AR Workshop Robinson, 6511 Robinson Centre Dr, PGH. 412-407-9001. Register: arWorkshop.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.

Restorative Yoga Nidra – Thru Dec. 7-8pm. 2nd Thur. Hosted by Salt of the Earth. Restorative yoga in the salt cave. Nidra, known as yogic sleep, is meant to induce total physical, mental and emotional relaxation. Bring a mat. 504 Valley Brook Rd, McMurray. 724-260-0472. Lisa@SaltOfTheEarthpgh. com. Tickets: Clients.MindBodyOnline.com.

wednesday

friday

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

Lit Fridays – Noon-1:30pm. Hosted by Wilson African American Cultural Center. A literaryfocused virtual salon featuring conversations and guest performances via Facebook Live and Zoom.

Info: 412-339-1011 or Info@aacc-awc.org.

Art of DIY Educational Series – 4-5:30pm. Learn basic tools, techniques, upcycling, color theory, design, hand-knitting. 8-week series. Ages 8-14.

12 seats available. Two options: standard/$295; extended/$365 (extra ½ hour, extra project). Complete six projects. AR Workshop Robinson, 6511 Robinson Centre Dr, PGH. 412-407-9001. Register: arWorkshop.com.

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.

Introduction to Astrology – 6:30-8:30pm. Sept 23-Nov 24. Hosted by Sacred Centered You. Learn the basics of Astrology in this online 6-week class taught by Stephen Jarvis. 14-hours. $300. Register at StephenJarvisAstrology.com. Includes workbook and 20-minute reading.

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

Hosted by Spruce Street United Methodist Church.

All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, West Virginia.

304-292-3359.

saturday Morgantown Summer Farmers’ Market – Thru Oct. 8:30am-noon. Pick-up only until further notice. Pull in off of 231, enter the market, exit onto Hwy 70. Call Farmboy (270-526-4649) for a to-go breakfast order for hosting. Support local!

Place sign with your last name, visible through your windshield, follow our signs and directions for drive-through pick-up. Morgantown Farmers Market, 503 No High St, Morgantown, WV. Info: mfmgamanager@gmail.com. Order online: MorgantownFarmersMarket.org.

Volunteer Opportunity – Hilltop Urban Farm – Thru Oct. 9am-noon. 1st & 3rd Sat. Bring a mask and water bottle. Help with mowing, mulching, trimming, planting, weeding and more. 700 Cresswell St. Info: Ned@HilltopUrbanFarm.org.

Virtual Walk with a Doc – Thru Oct 17. 3rd Sat. Hosted by Gentile Family Direct Primary Care. Dr. G will post a health-related educational video on Facebook and Instagram, then look forward to your comments on the health talk, on Walk with a Doc Highland Park Facebook page, on your own social media use #VirtualWWAD, tag @GentileFamilyDirectPrimaryCare, @wwadhp, @walkwithadoc, and @wwadhp.

GentileFamilydpc.com.

Market Square Farmers’ Market – Thru Oct 29. 10am-2pm. Hosted by Pittsburgh Downtown Partnership. Local farms, organic produce, fresh food. 210 Forbes Ave. 412-566-4190.

Wellbeing Solutions Webinars – 2nd & 4th Thur.

Noon-1pm. Self-Care as Healthcare with BoardCertified Health and Wellness Coach and Yoga teacher Colleen Harshbarger and Natalie Geary, MD and Ayurveda Therapist. COVID rate: $25 1st (trial class); $40/thereafter. 4-pack: $150; 8-pack: $280.

12-pack: $399 includes one-year Wellness Inventory subscription ($49.95 value). On-demand times for groups. 304-508-2398. Info/register: Wellbingwv. com/webinars.

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We are looking for the next Natural Awakenings publishers—the connectors, the change makers, the motivated individuals that want to make a difference in their community. This is more than a job; it’s a life-changing opportunity to inspire others to make choices that benefit themselves and the world around them.

And you’ll have fun while you’re doing it!

Financing opportunities are available for as little as $15,000 down.

Call us for more information, we would love to talk!

Natural Awakenings is a franchise family of 55+ healthy living magazines, celebrating 26 years of publishing! This rewarding, homebased franchise opportunity includes training and ongoing support, following a wellestablished and proven business model.

Learn more today:

239-530-1377

NaturalAwakenings.com/Franchise

28

Pittsburgh, PA

NaturalAwakeningsSWPA.com NaturalAwakeningsSWPA.com

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

ALTERNATIVE MEDICINE ALTERNATIVE REMEDIES

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

AROMATHERAPY WELL OILED

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

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

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

See ad, page 7.

CHIROPRACTIC APPALACHIA CHIROPRACTIC & WELLNESS, PC

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

PANTHER FUNCTIONAL MEDICINE AND CHIROPRACTIC

Dr Danielle Marra, DC Murrysville • Greensburg 724-387-1014 • PittsburghHealthPro.com Dr. Danielle Marra has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications, and nutritional support. The practice provides advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 11.

FAMILY AND LIFESTYLE MEDICINE GENTILE FAMILY DIRECT PRIMARY CARE Natalie Gentile, MD 5655 Bryant St, Pittsburgh GentileFamilyDPC@gmail.com GentileFamilyDPC.com

Affordable, high-quality, evidencebased direct primary care for patients of all ages, regardless of insurance status. Become a member for a low monthly fee and get unlimited office visits, quality healthcare, wholesale prices on prescription medication and at-cost labs. They support a plant-based lifestyle and specialize in intensive therapeutic lifestyle counseling.

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

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

I trust in nature for the stable laws of beauty and utility.

Spring shall plant and autumn garner to the end of time. ~Robert Browning

October 2020

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FUNCTIONAL MEDICINE Kindness is the language which the deaf can hear and the blind can see. ~Mark Twain

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 11.

YOUR HEALTH INVESTIGATOR

Dr William Howrilla, DC, CFMP Pittsburgh • SW Pennsylvania • Telehealth 412-445-3168 • YourHealthInvestigator.com

lisafotios/Pexels.com

Dr. William Howrilla, DC, CFMP is a unique chiropractor and functional medicine practitioner who utilizes Contact Reflex Analysis or CRA, which assesses the energy connections within the body for health analysis, detailed health history and other testing modalities to help you restore your health and regain your vitality and quality of life. See ad, page 7.

HEALTH COACH COTERIE

Calli Tony, CPT 201 E Fairview Ave, Rm 211, Connellsville, PA 724-562-0682 • CalliTonycpt.com

CHANGE

can do you good Join the Natural Awakenings Franchise Family

Calli Tony is a mother, spiritual entrepreneur and a holistic health and transformational coach. She is the creator of HYPE and podcast host. Her mission is to serve, empower and educate through holistic healing. She works with women who want to create a massive shift in their life!

SHE’S MY HEALTH COACH

D’Anna V. Kromer 1195 W Laurel Cir, Mount Pleasant, PA 724-331-3365 • ShesMyHealthCoach.com

For more info, visit: NaturalAwakenings.com

Certified health wellness coach and registered yoga teacher assisting individuals with habit change. Providing support, a c c o u n t a b i l i t y, a n d t o t a l t r a n sf o r m a t i o n a l p r o g r a m s addressing most pressing health issues like sugar cravings, energy and mood swings, stress, inflammation, emotional eating, chronic dieting, weight loss, diabetes, and sleep hygiene.

Plus, offering private yoga instruction.

HEALTH FOOD THE KEFIR CHICKS

Connellsville, PA TheKefirChicks.com TheKefirChicks@gmail.com Facebook.com/TheKefirChicks Kathy and Haley, The Kefir Chicks, are two chicks on a mission to bring awareness to everyone about whole foods and gut health through whole, probiotic-packed food medicine – water kefir. See ad, page 4.

HERBALISM BASIC EARTH ESSENTIALS

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

See ad, page 13.

INTERIOR DESIGN DEBORAH BELLA INTERIOR DESIGN

Debbie S Bielawski, Allied ASID, Associate IIDA 412-216-5487 • DeborahBella.com Info@DeborahBella.com Redesigning your home or office beautifully by utilizing natural, eco-friendly, sustainable and biophilic solutions that are healthier for your mind, body and soul. See ad, page 6.

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 11.

Be miserable. Or motivate yourself. Whatever has to be done, it’s always your choice. ~Wayne Dyer 30

Pittsburgh, PA

NaturalAwakeningsSWPA.com

NATUROPATHIC MEDICINE APPALACHIA CHIROPRACTIC & WELLNESS, PC

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

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

Healing children, adults and pets through Divine Intervention practices. Specializing in: customized written prayer requests and crystal grids; assisting empathic and sensitive children; Akashic (past-life record) readings; energy clearing for self, home, property and workplace. See ad, page 5.

URBAN FARMING GROW PITTSBURGH

Raqueeb Bey, Garden Resource Coordinator 6587 Hamilton Ave, Ste 2W, Pittsburgh 412-362-4769 ext 215 Raqueeb@GrowPittsburgh.org 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 19.

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 14.

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

Family wellness coaching through holistic nutrition, transformational life coaching, and mindfulness-based practices. Teacher, parent educator, and mind body and wellness practitioner. Schedule a one on one 10-week coaching program on intuitive eating. Available to hold workshops on mindfulness for kids, nutrition and intuitive eating.

SALT OF THE EARTH

Himalayan Salt Cave and Chakra Boutique 504 Valley Brook Rd, McMurray 724-260-0472 • SaltOfTheEarthpgh.com Salt of the Earth offers the ancient healing benefits of salt; serene, therapeutic, and exquisitely built with 16 tons of authentic Himalayan salt.

Sessions are 45 minutes. Group events: guided meditation, yoga, sound healing, and pilates. Personal services in the cave: reiki, massage, cellular healing, Akashic Records, mediumship and spirit guide channeling. Known to heal respiratory and skin issues, the organically dispersed salt is naturally detoxifying, reduces inflammation, cleanses the respiratory system and improves sleep. See ad, page 11.

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

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

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

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

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

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

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

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

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

Their purpose is to promote personal peace and global unity.

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

Natural Awakenings Client Testimonial Advertising is a key part of modern business and it informs us about the personal choices we have when it comes to our health. Nowadays time is such a valuable asset and with Natural Awakenings you don't have to worry about it, it is so easy and so rewarding! ~Barbara Calcagni All About Thermography

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