Natural Awakenings Pittsburgh November 2023

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H E A LT H Y L I V I N G | H E A LT H Y P L A N E T

PLANTFORWARD FOREVER HOMES

Feasts

Responsible Pet Adoption

HOLIDAY FITNESS Staying Merry and Fit

PITTSBURGH, PITTSBURGH,PA PAEDITION EDITION

OCTOBER 20231 November 20232023 NOVEMBER

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November 2023

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HEALTHY LIVING HEALTHY PLANET

PITTSBURGH, PA EDITION Publisher Michelle Dalnoky Lead Editor Martin Miron Production Assistant Joann Dalnoky Design & Production C. Michele Rose Sales & Marketing Michelle Dalnoky

CONTACT US Natural Awakenings – Pittsburgh P.O. Box 390 Uledi, PA 15484 Phone: 724-271-8877 Publisher@NaturalAwakeningsSWPA.com NaturalAwakeningsSWPA.com SUBSCRIPTIONS Subscribe online to receive your FREE monthly digital magazine at NaturalAwakeningsSWPA.com.

NATIONAL TEAM CEO Kimberly B. Whittle National Editor Sandra Yeyati Editor Brooke Goode Copy Editor/Proofreader Melanie Rankin Design & Production Gabrielle W-Perillo National Advertising Lisa Doyle-Mitchell

CONTACT US Natural Awakenings Publishing Corporation 350 Main Street, Suite 9B Bedminster, NJ 07921 Ph: 239-206-2000 NaturalAwakenings@KnoWEwell.com

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letter from publisher

Gratitude Changes Everything Life is always full of challenges, but seeing it through the lens of gratitude really can change the way we look at life.

A few months ago, my sister was diagnosed with a serious illness. One day, out of the blue, she was on the verge of respiratory failure. She has no history of respiratory disease.

Because she is a retired Air Force veteran, we went straight to the VA. She was put on oxygen and the testing began.

My sister and I live together. She is my best friend and the person who has always been there for me; the one who knows me better than anyone in this world. We were always close, and have made mud pies together, were in girl scouts together, got into lots of trouble as kids together and have remained close friends throughout our adult years.

We’ve supported each other through relationships, divorces, cancer and family discord. We grew up in a pretty dysfunctional family and didn’t have many healthy coping skills when we reached adulthood, and quickly went out on our own.

My sister went into the Air Force at 18, but I kind of struggled throughout my 20s not really having any direction and creating a lot of drama. After being diagnosed with an autoimmune disease that almost killed me, I knew it was time to pull my life together, so at the age of 31, I entered nursing school.

There was a free counselor there. Almost nobody else was seeing her and I took full advantage of that opportunity to have many hours of counseling that first year, and I learned so much. I learned that I could be in charge of my life and my decisions. I learned to control my emotions and stop to think, not just react. I learned how and why to forgive. I learned how to employ gratitude in my life.

Gratitude is powerful. If you learn to see life with gratitude, even devastating losses can be eventually softened. In normal times, every day can be brighter—every week, every month, can be happier, and every year can be more meaningful.

My sister is doing much better. Her life and prognosis have improved, and we are so grateful that she is off of the oxygen, which we were afraid she might have to be on for the rest of her life. The main problem turned out to be very bad sleep apnea and her not using a CPAP machine. She is wearing it faithfully now, and that has turned things around. I was afraid I might lose her initially, but how fortunate I have been to have such a good friend all of my life. I makes me think of all the things in life for which I can enjoy endless gratitude every day. Try it and see.

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

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

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Michelle Dalnoky, RN, BA, Publisher

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Natural Awakenings is a network of natural lifestyle magazine publishers empowering local communities with knowledge, resources and connections to lead healthier lives on a healthy planet.

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Contents 10 PLANT-FORWARD

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HOLIDAYS

Festive Foods Everyone Will Crave

16 THE JOYS OF MINIMALISM

A Rich Life With Less Stuff

18 HOLIDAY WORKOUTS

22

Tips for Staying Motivated

20 LUNG MAINTENANCE 101 Natural Strategies to Breathe Easier

22 THE MAGIC OF PARENTCHILD SYNCHRONY

How Skin-to-Skin Contact Helps Development

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 724-271-8877 or email Publisher@NaturalAwakeningsSWPA.com.

Deadline for ads: the 10th of the month.

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@ NaturalAwakeningsSWPA.com. Deadline: 15th of the month.

CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NaturalAwakenings SWPA.com or visit NaturalAwakeningsSWPA.com. Deadline for calendar: the 10th of the month.

NATIONAL MARKETS Advertise your products or services in multiple markets!

Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-206-2000.

For franchising opportunities call 239-206-2000 or email Natural Awakenings@KnoWEwell.com.

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24 RESPONSIBLE PET ADOPTION

Guarantee a Forever Home for a Furry Friend

DEPARTMENTS 6 news briefs 7 health briefs 8 eco tip 10 conscious

26 calendar 30 resource guide 31 classifieds

eating 18 fit body 20 healing ways 22 healthy kids 24 natural pet

November 2023

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news briefs

Trauma Symposium

Yoga, Coaching and Reiki at Indigo On Main

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ndigo On Main is new to the area at 14 North Main Street, in Washington, bringing together the talents, skill and experience from partners that are passionate about living a healthy and joyful life. They offer yoga, wellness, reiki and coaching through group, private, corporate and event classes and sessions.

The next beginner’s yoga series ($75) runs from 7 to 8 p.m., November 6, 13 and 20. Monthly reiki shares are open to all, including 10 a.m. to noon, November 19.

For more information, call Jill Sansom at 724-727-6076 or email Indigo14Main@gmail.com. Check the calendar of events at IndigoOnMain.org.

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MA Center for Mind Body Spirit will host a Trauma Symposium from 9 a.m. to 5 p.m., November 17, at Crowne Plaza Suites Pittsburgh South, including the region’s leading holistic trauma healing experts. Coffee, tea, and light refreshments are provided. This symposium is for trauma-informed practitioners interested in learning more about alternative methods to support clients in healing from trauma and their own journey of healing.

Trauma is a leading global, public health issue, the extent of which is truly immeasurable. OMA’s mission is to create collaborative conversations regarding the impact of trauma on cognitive, emotional and physical development, as well as interpersonal relationships and life choices. Since 2020, they have supported trauma survivors by coming together on a monthly basis for an ongoing panel discussion on healing from trauma with presentations from licensed therapists and certified practitioners that specialize in energy healing, EMDR, Brainspotting, movement therapy and sound healing.

Location: 164 Fort Couch Rd., Pittsburgh. 6.5 CEU available for qualified professionals. For more information, email Events@ OmaPittsburgh.org or visit OmaPittsburgh.org. See ads, pages 9 and 13.

health briefs

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Promising Developments for Artificial Kidneys

According to a paper published in Nature, researchers have made significant strides in the development of an artificial kidney. This exciting breakthrough offers hope for patients on waiting lists for transplants.

Engineered using human stem cells, the new artificial kidney can filter blood and produce urine just like a natural kidney. The bio-hybrid device combines microchip filters and living kidney cells, leveraging the body’s natural blood pressure for filtration. Its potential to mimic the function of a real kidney without the need for dialysis or immuno-suppressive drugs might render it a game-changing alternative to traditional kidney transplants and dialysis treatments. While the artificial kidney has shown promise in initial animal tests, there is still a long journey ahead before it can be safely implanted in humans.

Vitamins May Improve Memory

Taking multivitamin supplements may improve memory in older adults, according to a study published in The American Journal of Clinical Nutrition. The randomized, controlled trial involved 3,562 individuals 65 and older that were given either a placebo or a daily multivitamin supplement and evaluated after one year. Those that took multivitamins had better memory performance compared to the placebo group. While further research is needed to understand how and which vitamins affect memory, the study suggests that these supplements are safe, accessible and beneficial for older adults looking to maintain cognitive function.

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Keeping Sneakers Out of the Landfill Athletic shoes last 300 to 500 miles, and because they’re made of many different materials, most cities can’t recycle them. Sneakers often contain synthetic substances like ethylenevinyl acetate to keep them from breaking down while we work out, but those same polymers also render our kicks nonbiodegradable.

Athletic footwear languishing in landfills releases volatile organic compounds linked to asthma, cancer and other health complications.

Instead of discarding old shoes that will take 30 to 40 years to decompose, consider these alternatives.

FINDING A HOME FOR STILL-WEARABLE SHOES  Donate: Organizations like Soles 4Souls.org, OneWorldRunning.com or EcoSneakers.org distribute used shoes to those in need all over the world. The people behind Sneak erImpact.com help small businesses in developing countries sell gently used sneakers, providing affordable footwear in places where it is not otherwise available.

 Sell: There is a robust secondhand market for like-new athletic shoes.

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Check out Facebook Marketplace, Poshmark.com, Grailed.com or a local consignment store.

 Swap: Trade with friends or buynothing groups for a no-cost, fresh look.

REPAIRING BUSTED KICKS

 Local Cobbler: Find a neighborhood shoe repair store to fix the hole in the toe, refurbish a deteriorating tongue or correct an ill-fitting shoe.

 Mail Order Service: NuShoe.com offers factory-quality shoe renewal by mail order. Repairs are performed in San Diego.

MANAGING EXPIRED SNEAKERS  Sustainable Shoes: Eco-forward companies are manufacturing fully recyclable sneakers from a combination of biodegradable elements (castor beans, coconut husk, sugar cane) and recycled materials (yoga mats, fishing nets, plastic bottles).

Customers can trade in used shoes to be recycled into new pairs. Learn more at On-Running.com, ThousandFell.com and NothingNew.com.

 Local Recycling: Some neighbor-

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eco tip

hood shoe stores take old shoes and recycle or donate them for free.

 Manufacturer Recycling: Before trashing a pair of sneakers, check the manufacturer’s recycling policy. Nike, for example, encourages its customers to drop off old athletic shoes at participating stores. Used Nikes are either cleaned, upcycled and donated, or recycled into new shoes or playground materials.

 TerraCycle: This organization recycles all sorts of items, including sneakers. Learn more at TerraCycle.com.

 Repurposing: Find ways to use old sneakers for other purposes, such as yard-work shoes, birdhouses, scarecrow shoes or Halloween decorations. The insole padding can be turned into knee pads.

Mesh can be repurposed into bags or pouches.

 Composting: Natural shoes made of cotton, bamboo or hemp are compostable, but do the homework to make sure they don’t have any synthetic materials.

OMA CENTER FOR MIND BODY SPIRIT PRESENTS

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$ 1

NOVEMBER 17TH, 2023 CROWNE PLAZA SUITES PITTSBURGH SOUTH 9:00 am: Keynote Presentation—What is Trauma?

10:00-11:30 am: Harnessing the Power of Mind, Body, and Spirit: EMDR, Brainspotting and Energy Work as Holistic Treatments for Trauma 11:45 am-1:00 pm: Vibrational Sound & Music in Healing 1:00 pm-2:30 pm: LUNCH (On Your Own) 2:30-3:30 pm: Healing from Trauma with The Eden Method 3:45-4:45 pm: The Power of Movement for Healing Trauma 4:45-5:00 pm: Closing & Brief Q&A

www.omapittsburgh.org

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conscious eating

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plant-forward menu can be one of the best gifts that a host can give this holiday season. It is also more likely than ever that guests will welcome a celebration menu filled with vegetables and fruits.

A 2023 survey by the International Food Information Council found that six out of 10 people reported eating a more plant-based diet to be healthier. “About 20 years ago, there might be one or two people at a party who followed a plant-forward diet. Now, we have to plan our menus to have more plant-based options,” notes Ojai, California-based dietician Sharon Palmer. “Even if only half of the guests follow a plant-based diet, my dishes are gone. Even the carnivores love them.”

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Plant-Forward Eating “When we think about plant-forward eating, what we are really going to do is add more vitamins, minerals and fiber and reduce the amount of calories that we consume,” says Sherry Coleman Collins, a registered dietitian and nutritionist in Marietta, Georgia. “That is especially important during the holidays when we are inclined toward eating more calorie-dense foods that have more fat, sugar and salt. A plant-forward meal can naturally reduce some of that without losing the flavor and enjoyment of eating.”

All in the Presentation The name of a recipe can make a difference. “Why even say vegan?” Palmer asks. “Research shows that using the word vegan loses the crowd. There are people who will immediately think less tasty. If you lead with a description and its flavors, people are much more interested in trying it.”

Plant-Forward Holidays

FESTIVE FOODS EVERYONE WILL CRAVE

by Veronica Hinke

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The Holiday Centerpiece

photo courtesy of Bart Potenza and Joy Pierson

When planning a plant-forward meal, consider making it the spotlight of the celebration. “What replaces that focal point can come in a variety of different forms,” says Colleen Patrick-Goudreau, a thought leader on the culinary, social, ethical and practical aspects of living compassionately and healthfully. “I think what’s missing for people isn’t just the meat. I don’t think people are thinking, ‘I need my meat.’ I think they are thinking, ‘This looks so unfamiliar and incomplete.’ So, how do we complete it?”

Patrick-Goudreau suggests a large acorn squash stuffed and baked with flavors and foods of the season, including grains (quinoa, millet, rice), cranberries and raisins sautéed with onions and seasoned with winter spices like cloves, cinnamon and cardamom. “That stuffed squash can be the focal point, not just on the plate, but also on the table,” she asserts. “Now the oohs and the aahs are about the squash as the centerpiece.”

Plant-based nutrition specialists and restaurateurs Bart Potenza and Joy Pierson were among the first to elevate plant-based

ROASTED WHOLE CAULIFLOWER WITH CASHEW CREAM YIELD: 4 TO 6 SERVINGS CAULIFLOWER: 1 medium cauliflower 1 cup prepared vegetable broth CASHEW CREAM: ½ cup raw, unsalted cashews, soaked overnight, or for 15 minutes in hot water (see Note)

menus in the 1990s to the flavor-filled, crave-worthy foods enjoyed today. They love a whole, roasted cauliflower that is frosted with cashew cream and cut into slices. “[Cauliflower] is the new white meat,” Pierson says. “It’s about sharing beautiful foods with friends and family.”

Part of the plant-based movement has been accomplished by incorporating more ingredients. “We are omnivorous, so we don’t naturally crave meat, but we do crave fat, salt, texture, familiarity and flavor,” says Palmer. “The recipes that I make for the holidays check all of those boxes. I always volunteer to bring the entrée. I try to think of something savory that’s also seasonal and matches the holiday menu.”

Delicious Plant-Based Starters Minnesota-based Instagram influencer Kristi Erdal makes a plant-based holiday party snack that can double as a holiday gift. “It is important to have a nutritionally balanced meal, especially during the holidays, which tend to be more meat- and carb-forward with all the roasts and gravies,” she says. “My rosemary spicy roasted 1 clove garlic, minced 1 tsp onion powder ½ tsp dried rosemary (or 1 tsp if fresh) ½ tsp dried thyme (or 1 tsp if fresh) ¼ cup olive oil ½ cup prepared vegetable broth ½ cup chopped thyme, parsley or herbs of choice for garnish Preheat the oven to 350ºF. Pour 1 cup of vegetable broth on the bottom of a baking dish.

Trim the cauliflower by removing the outer leaves. Wash the cauliflower. Cut the bottom, but leave the stem intact so it stands upright.

Place the cauliflower in the prepared baking dish on top of the broth. Roast uncovered for 30 minutes.

Meanwhile, place the cashews, garlic, onion powder, herbs, oil and broth in a blender to make a paste.

After the cauliflower is roasted, keep it

nuts are a party snack with savory, smoky, spicy and sweet flavors. A huge amount of fresh, chopped rosemary gives them an amazing flavor boost along with added health benefits. I have several favorite plant-forward recipes that I make during the holidays, including my jalapeño cranberry sauce and my kohlrabi slaw, but the nuts are the most popular.”

Palmer makes meatless appetizers that stand up to their classic meat-based counterparts. One of her favorites is golden beet vegan meatballs with almond sage cranberry cream. It is made with shredded golden beets and showcases flavors of the season like hazelnuts, flaxseed, sage and thyme.

“They’re just so colorful, which is especially nice at holiday time,” she says. “More and more people are realizing that [plantforward food] is going to be delicious.

They’re not going to miss out. It’s going to be satisfying, colorful and amazing.”

Veronica Hinke is a food historian and the author of The Last Night on the Titanic: Unsinkable Drinking, Dining and Style and Titanic: The Official Cookbook. Learn more at FoodStringer.com. in the baking pan and use a spatula or a butter knife to “frost” it with ¾ of the cashew cream, like you would a cake.

Return the cauliflower to the oven and bake it until it is golden brown, about 30 minutes.

Remove the cauliflower from the oven.

Drizzle the remaining cashew cream over the cauliflower and garnish with the ½ cup of fresh herbs.

NOTE: It is not necessary to soak cashews if using a high-speed blender.

SERVING SUGGESTIONS: Serve with all the holiday classics: sweet potatoes with marshmallows, mashed potatoes, wild rice, roasted vegetables and cranberry sauce. Can be served with sautéed mushrooms, gravy and cranberry relish.

Recipe and photo courtesy of Bart Potenza and Joy Pierson.

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CREAMY LEEK POLENTA YIELD: 4 TO 6 SERVINGS 2 Tbsp nondairy butter, divided 3 large leeks (white and pale green parts only), washed and thinly sliced 4¼ cups water (or half vegetable stock and half water) 1 cup coarse cornmeal (polenta) ¼ cup nutritional yeast flakes 1 tsp salt, added gradually to taste Freshly ground pepper, to taste Melt 1 tablespoon of the nondairy butter in a 4-quart saucepan over medium heat.

Add the leeks and stir to coat. Cover and cook until the leeks soften, stirring occasionally for 7 to 10 minutes.

Add the water and broth, cover and bring to a boil. Reduce heat to medium-low and slowly pour in the polenta while whisking simultaneously. Whisking is essential, otherwise the cornmeal will clump up. Continue stirring until the mixture is thick and creamy.

At this point, switch from a whisk to a wooden spoon and continue to stir. Add the nutritional yeast and salt and continue to stir until it is thoroughly combined and the mixture is thick and creamy.

Remove the saucepan from the heat and stir in the remaining tablespoon of nondairy butter. Cover and let sit for 15 minutes before serving.

Season with salt and pepper, to taste, and divide the polenta among plates.

photo courtesy of Colleen Patrick-Goudreau

Reprinted with permission from The 30-Day Vegan Challenge: The Ultimate Guide to Eating Healthfully and Living Compassionately by Colleen Patrick-Goudreau.

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not mushy. Adjust moisture as needed by adding water if too much is lost to evaporation during cooking. Should achieve a moist texture, with no residual liquid.

Stir the walnuts into the mixture and remove from the stove.

Preheat the oven to 400°F.

YIELD: 4 TO 6 SERVINGS CURRIED LENTIL FILLING: 1 tsp extra virgin olive oil ½ medium onion, finely chopped 2 cloves garlic, minced 2 Tbsp water 1 medium carrot, chopped ½ cup brown mushrooms, chopped ½ cup frozen peas, thawed 1 Tbsp curry powder ¼ tsp black pepper ½ cup small green or brown lentils, uncooked 2 cups vegetable broth ¼ cup chopped walnuts PASTRY: 1 package vegan puff pastry, defrosted (1 pound 1.5 ounces cut into 8 5-by-5-inch squares) ½ cup water 2 Tbsp plant-based milk, plain, unsweetened

Place water in a small dish. Moisten fingertips with water and swipe across the bottom two edges of each pastry.

Fold over the top edge of the pastry to line up with the bottom edge, forming a triangle.

Dip a pastry brush in a small dish of water and moisten the bottom edge of the pastry.

Using a fork, secure the top edge to the bottom edge of the pastry by pressing with the fork around the entire edge.

Place plant-based milk in a small dish.

Dip a pastry brush into the plant-based milk and moisten the surface of the pastries with the brush.

Place in the oven and bake until golden brown, about 18 to 22 minutes.

Recipe and photo courtesy of Sharon Palmer, MSFS, RDN.

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MINI CURRIED LENTIL WELLINGTONS

Fill the center of each pastry square with ¼ cup of filling.

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photo courtesy of Sharon Palmer

Prepare the pastry by lining a baking sheet with parchment paper. Lay out 8 puff pastry squares evenly over the baking sheet.

Sauté the onion and garlic for 4 minutes. Add water and stir.

Add the carrots, mushrooms, peas, curry powder and black pepper and sauté for an additional 5 minutes, stirring frequently.

Add the lentils and vegetable broth, stirring to combine. Cover and let simmer for about 15 minutes, stirring occasionally. Then remove the lid and allow to simmer for another 15 minutes until the liquid is absorbed and the lentils are tender but 14

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In a large skillet, heat the olive oil.

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care, and lets us see all that we already have and reminds us to be grateful.”

Choosing the Essentials Monica Friel is the founder and chief executive organizer of Chicago-based Chaos to Order, which works with clients to improve organization in their lives. She advises that our homes have essentially become storage units filled with unused items. With the average American house more than double the size it was in 1950, according to National Public Radio, we have more space than ever to store what we don’t need. “For most people, our home

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is the biggest purchase we make, yet it’s so full of stuff it has actually become a burden. We’re embarrassed to have people over because of the clutter. I encourage clients to examine what’s weighing them down and start removing excess items that are adding to physical and emotional space. Think about if you were moving in three months, what would you want to take with you,” she says.

According to The Wall Street Journal, Americans spend $1.2 trillion annually on things they don’t essentially need. Becker says that focusing on minimalism allows us to invest our money where it truly

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fter a pandemic largely spent at home, many Americans are holding up a mirror to their lives and examining what really matters. Finding that material possessions weigh them down, people are turning to minimalism to simplify their physical, mental and emotional space. According to a study in ScienceDirect, a decluttered lifestyle improves sustainability and boosts emotional well-being. By paring down our possessions, we can become more authentic, simplify our finances and pave an easier pathway for the next generation.

According to Joshua Becker, author of four books on the subject, including The More of Less and Things That Matter, “Minimalism is the intentional promotion of the things we most value by removing everything that distracts us from them. This provides a refreshing sense of freedom with a new level of independence that comes from no longer being tied to material possessions. Modern culture has bought into the lie that more is better and happiness can be purchased at a department store, but embracing minimalism brings freedom from the all-consuming passion to possess and dares to seek happiness elsewhere. It values relationships, experiences and soul-

When starting to declutter, Becker recommends parting with the easiest stuff first.

“Start by eliminating everyday things around the house you no longer need, such as duplicate items. For example, your family needs towels, so you will never remove them completely, but you could simplify your life by reducing the number of towels you own. You will enjoy the refreshing feeling of a less-cluttered linen closet or bathroom drawer. As you experience the benefits in your life, you’ll become better at finding solutions for the more difficult items,” he explains.

Friel says that it is often not the actual physical object people are attached to, but the memories associated with it. She points out that with younger generations increasingly accessing digital and online information, they don’t necessarily have the same ties to objects as their parents do. “That rocking chair in the corner of the basement may have been important to Grandma, but now it’s just taking up space. It’s the story behind the chair, not the actual piece of furniture itself, that matters. People can take a photo of the object and share its history with digital storage, and the memory will last forever,” she says.

Family heirlooms can become even more

Benefits for the Planet

Adopting a minimalist approach is also better for the planet. Vourneen McElwain, the creator of The Plain Simple Life, says that embracing minimalism and sustainability has a positive impact on the world around us. “At its core, minimalism is all about living with less. So, when we choose this lifestyle, we reduce the demand for the excessive production of goods. Minimalism also encourages us to be more mindful about our consumption, so we tend to invest in higher-quality items that last longer, instead of falling into the fast-fashion or disposable-products trap. Plus, when we own fewer items we can choose to live in a smaller and more energy-efficient home,” she advises.

Being mindful of how we downsize can help keep the environmental impact to

a minimum. McElwain points out, “We never want our unused items ending up polluting the environment in a landfill or in the sea. The most eco-friendly way to declutter is to donate things that are still in good condition or to give them away to family and friends. This way, we can give these items a brand-new life and help others without over-consuming new products.

“You’d be surprised how something that may appear meaningless to some can hold great value for others. You can also sell unwanted items, which helps others get access to something they might need without having to buy new and produce more waste. Finally, if an item is truly broken and unusable, there are ways to repurpose it. Even if you’re not a DIY person yourself, there are many who would be happy to take your broken, three-legged chair and turn it into a beautiful and unique piece of furniture.”

McElwain notes that minimalism encourages us to become conscious consumers. “A minimalist lifestyle prompts us to ask ourselves if we really need or love an item, and if we have a place for it in our lives. As we become more intentional with our choices, we also start to look into the origins of the things we buy.

We try harder to support businesses that align with our values, such as those that prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains. “By adopting minimalism,

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Declutter Strategies

complicated for the sandwich generation— those taking care of both aging parents and their own children. Friel says that the best thing parents can do is to start downsizing early. For adult children sorting their parents’ stuff, it is often best to ask for help. “Life transitions, such as a death in the family or moving elderly parents into a retirement community, can be difficult and draining endeavors. Find someone to help who is not emotionally attached, such as a professional organizer. They can provide unbiased guidance and help defuse any conflicts that may arise. This can even be done remotely now with families online via Zoom. So much of downsizing is about control. But making responsible choices with how to allocate your belongings actually helps put you in control of your legacy and makes it easier for your kids and other family members,” she explains.

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matters. “Choosing to accumulate only the essentials can lead the way to financial freedom. Spending less on things you don’t really need will cut your financial expenses and provide an opportunity to not just save money for the sake of keeping it for yourself, but to use it to further causes that you believe in. It also allows you to seek out jobs that are not necessarily tied to income,” he says.

we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.”

Carrie Jackson is a Chicago-based freelance writer. Connect at Carrie JacksonWrites.com.

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fit body

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Holiday Workouts

TIPS FOR STAYING MOTIVATED

by Kiki Powers

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Roumell likes to use different strategies to jumpstart his fitness. “Sometimes it looks like meditation, reading a few pages of a book, watching a funny comedy skit or stretching in my sauna to get the blood flowing. On days I am particularly tired, sore or resistant to my routine, I take things into a bit more of a shock-and-awe context by doing a cold plunge for five minutes, followed by a review of my fitness goals,” says Roumell.

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uring the holidays, it is easy to get swept up in all the festive cheer and forget fitness goals. The cold weather and tempting holiday treats make it tough to stay motivated to exercise. But with a few simple strategies, those fitness goals can be kept alive throughout the season.

Make a Plan and Stick to It “One of the most powerful ways to keep yourself on top of your game during the winter and holiday season is to create a simple and effective workout routine,” asserts Anthony Roumell, a certified personal trainer in San Diego. A study published in Research in Sports Medicine confirms that patients that set intentions and action plans are more likely to adhere to the recommended level of exercise.

“The key is the discipline to create a healthy lifestyle all year round,” advises Josh York, founder of GYMGUYZ, a mobile fitness franchise in the United States, Canada and United Kingdom. “A good exercise routine should be part of your regular active routine, just like brushing your teeth. Planning ahead, setting achievable goals and tracking progress will help you stay on track and keep motivated. Whether it’s working out in the morning before work or hitting the gym at lunchtime, be sure to track progress to stay motivated,” he recommends.

Mix It Up To keep things interesting, mix up workout routines. For example, swap the cardio session for a strength training workout, or try a new class like Pilates, yoga or dance. A varied routine challenges the body in new ways and keeps the mind engaged while working out.

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Find a Workout Buddy Exercising with a friend or family member is a great way to stay motivated and accountable during the winter holidays. Find someone that has similar fitness goals and schedule workout dates together.

Choose Healthy Holiday Treats It’s easy to indulge in sugary treats and heavy meals when everyone is celebrating, but indulging too much can cause weight gain and derail fitness goals. To stay on track, choose healthier holiday snacks like fruit salad, vegetable trays, nuts and lean proteins. When indulging, avoid overeating and practice moderation.

Stay Mindful Winter months can bring about seasonal affective disorders that can make people feel down and lethargic. Small tasks such as lighting candles, meditation or even a short walk can be uplifting. According to a study published in the Primary Care Companion to The Journal of Clinical Psychiatry, exercise can help to improve mood and reduce symptoms of depression and anxiety.

Find Joy

In the season of joy, find an enjoyable workout routine. “Forcing yourself to do exercises that you hate will only make it more difficult to stick to your fitness routine,” says York.

Add Purpose

“Clearly identifying the benefits you want to gain from fitness, such as improved health, energy and self-esteem, is crucial in helping you stick to your fitness goals,” York explains. When the holidays do disrupt the fitness plan, do not abandon the goal; treat it as a rest day instead. “I use the 80/20 rule when it comes to planning exercise and time off to provide flexibility during the holidays,” he adds.

Reward Progress

Set a workout milestone and receive a reward when it is met. For example, booking a spa day or purchasing a new yoga mat may be the reward for exercising 20 days in a row or nailing a tough pose. Knowing that something special is on the other side of the workout can be a great motivator.

Winter holidays can be a challenging time for maintaining a fitness routine and meeting personal goals, but with a little bit of planning, determination and the right mindset, holiday cheer will not derail the achievement of fitness goals.

Kiki Powers is a contributing health writer for Natural Awakenings and national speaker specializing in plant-based nutrition and healthy green living. Learn more at RawKiki.com.

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healing ways

Lung Maintenance 101 NATURAL STRATEGIES TO BREATHE EASIER

by Sheila Julson

M

ost people inhale about 22,000 times per day without realizing it, but for the more than 34 million Americans living with lung diseases like asthma and chronic obstructive pulmonary disease, taking a breath is often difficult.

The American Lung Association reports that one in three Americans live in places with unhealthy levels of air pollution. Everyone needs fresh, life-sustaining oxygen, and natural therapies are available to help us breathe a little easier.

According to Madiha Saeed, a holistic, functional and integrative doctor in Naperville, Illinois, controlling chronic inflammation is an important strategy in pulmonary rehabilitation. “A healthy inflammation response, or acute inflammation, means the body’s defenses are working properly. But if the switch to our immune system stays in the ‘on’ position, it can be too much of a good thing,” explains the founder of HolisticMom, MD. Daily exposure to inflammatory triggers, such as chronic stress, allergens, synthetic food additives and low-grade infection, can drive disease. Saeed notes that exercise helps combat inflammation by relieving stress, regulating digestion, improving insulin sensitivity, detoxifying the body and increasing the feel-good hormone serotonin.

Exercise

Dawn Encian is a Virginia-based functional nutritionist and organizer of the Breathe Easy, Breathe Well summit, which focuses on non-pharmaceutical ways to manage respiratory conditions. She asserts that exercise makes the heart and lungs work harder, thereby supplying more oxygen to muscles. “Regular exercise also increases blood volume, resulting in the body being able to extract oxygen more efficiently,” she advises.

For those with healthy lungs, Encian recommends high-intensity interval training, brisk walking, jogging, running or jumping rope, as well as strength-enhancing modalities like weightlifting, Pilates or yoga. For people with respiratory issues, she suggests lower-intensity exercise like walking, tai chi and cycling on a stationary bike or flat land, as well as light exercises with bands or 20

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small weights. Breathing exercises that focus on the diaphragm and expel stale air also support lung efficiency.

Saeed suggests that stretching can improve range of motion, boost circulation and keep muscles flexible. Some people tend to hold their breath while stretching, so it is helpful to become more conscious about our breathing during these movements.

Saeed cautions, “Don’t overdo it. Exercise as long as you feel good and energized afterward. If you feel exhausted or worse after exercise, or if your symptoms worsen, you’re doing too much.” Both Encian and Saeed note that people with respiratory conditions or chronic illness should consult a physician before starting any exercise program.

Fresh Air

Many home items, from furniture to rugs and bedding, contain chemicals that off-gas volatile organic compounds. Saeed cautions that inhaling these chemicals can be as dangerous as consuming them. Indoor air purifiers, which range in size and cost, can help filter toxins and optimize detoxification.

Swapping out chemically laden household cleaners can also effectively improve indoor air quality. Encian makes her own cleaners with essential oils, dried lemon and orange rinds, rubbing alcohol, witch hazel and water.

Houseplants offer an affordable way to improve indoor air quality. Encian recommends aloe, snake plants, peace lilies, ferns, rubber plants, chrysanthemums, spider plants, areca palm and dracaena. Saeed also likes weeping fig, Chinese evergreen, bamboo, Gerbera daisies and English ivy.

Getting outdoors is often recommended to maintain overall health and well-being, but Saeed recommends checking the local air quality index before heading out. Many apps show air quality, and some state how long it is safe to be outside if someone has a respiratory condition. If going outside on a poor air quality day cannot be avoided, masks may be helpful in reducing exposure to pollutants. Encian also recommends personal air purifiers worn around the neck.

Nutrition

Proper diet and nutrition can help strengthen the lungs. Saeed and Encian believe that dairy may lead to the production of excess mucus. Foods with carotenoids and vitamin A, like sweet potatoes, carrots, berries and leafy greens, promote mucus-membrane health. Magnesium, garlic, mustard seeds, onions, lentils, omega3s found in cold-water fish, nuts, flaxseeds and foods high in vitamins B5 and B6 are beneficial for lungs and overall immune health, as are vitamins C and D. Staying properly hydrated will also help airways function appropriately.

Rest and Relaxation

Optimizing sleep can help support the immune system. Encian also recommends steam baths or showers with essential oils, such as eucalyptus, peppermint, frankincense and rosemary, to open the airways and expel mucus. Chiropractic, acupuncture, acupressure and energy work can also facilitate lung health and overall wellness.

Freelance writer Sheila Julson regularly contributes to Natural Awakenings.

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healthy kids

The Magic of Parent-Child Synchrony HOW SKIN-TO-SKIN CONTACT HELPS DEVELOPMENT

MEOAM Love/KnoWEwell

by Christine Ramos, RN, CLC, CCM, IBCLC (retired)

I

magine being an infant born only moments ago. The onslaught of new sensations must be overwhelming as they suddenly feel the weight of a oncebuoyant body. Eyes that saw only muted shades are now confronted by the harshness of bright lights.

For nine months, there were no pangs of hunger, but now they will crave nourishment with every fiber. The warmth, comfort and safety of the womb has been replaced with uncertainty, and the child’s cardiovascular, digestive and immune systems must quickly adjust to new demands.

The simple act of placing a newborn on mom’s chest, referred to as kangaroo care, can produce remarkable benefits.

When it is done for 60 to 90 minutes, this 22

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skin-to-skin contact initiates a cascade of physiological effects that optimize every organ system in the infant’s body and promote breastfeeding. The mother also receives benefits, such as reduced stress hormone levels and greater amounts of oxytocin, the hormone that plays a vital role in postpartum healing, breastfeeding and pair bonding.

Benefits of Close Physical Contact In 2021, the Proceedings for the National Academy of Sciences of the United States of America published a study examining the long-term effects of kangaroo care. For two decades, researchers followed preterm and full-term babies; some had received

NaturalAwakeningsSWPA.com

kangaroo care (or skin-to-skin contact), and others had not. The children were assessed at four months, three years, 12 years and 20 years.

The scientists concluded that early experiences of frequent, close physical contact play an important role in a child’s social-emotional development and were predictive of a child’s ability later in life to interact with peers, regulate emotions, manage stress and show empathic understanding. According to the authors, bodily contact may provide a bridge from prenatal life to postnatal social life.

Using a method called hyper-scanning, with advanced imaging techniques, scientists sought to identify what was being exchanged between mother and child that yielded such dramatic outcomes. They found that the pair’s neural activity coordinated or synchronized with one another, which led to benefits for the child’s nervous system, immune system, body function and behavioral development.

This synchrony was also present when the parent and child were near one another, not just when practicing kangaroo care. Certain factors strengthened synchrony, such as physical proximity and affectionate touch, which activate dopamine and other feel-good chemicals in the child’s brain, enhancing cognitive functioning such as social learning and reward processing, vital in preventing major mood disorders and addictions.

In effect, kangaroo care (both with or without clothing), carrying an infant in a carrier or sling, frequent or on-demand feedings, sleeping near one another and infant touch or massage promote what has been scientifically termed parent-child interaction synchrony.

science, as it has recently been found to exist in a variety of relationships, not just between a parent and child. Yet, for all its profound implications, its relational and developmental dynamics remain a mystery.

Until interaction synchrony unveils more of its secrets, holding and embracing our babies just a little bit longer may be advisable for the health of their growing minds and bodies.

Emerging Understanding of Carry Care A child’s brain continues to grow after birth, and by age 1, the average baby’s brain is about 60 percent of an adult’s brain size. During that first year of postpartum development, caretakers must provide the correct habitat to help the infant cope with its immaturity.

According to anthropological evidence, an optimal habitat can be provided through what is termed carry care, which provides opportunities for close contact and promotes parent-child interaction synchrony. Anthropologists also point out that in Western society parents have evolved away from carry care and toward nest care, where the baby is placed apart from the caregiver.

Christine Ramos, the author of A Journey Into Being: Knowing and Nurturing Our Children As Spirit, is a maternal-child health registered nurse who has worked as a certified childbirth educator, certified doula, certified case manager and an internationally board-certified lactation consultant.

This article first appeared in EcoParent magazine and is adapted and reprinted with permission.

Bodily contact may provide a bridge from prenatal life to postnatal social life.

However, the science suggests that closer contact is beneficial. Interaction synchrony seems so impactful that lack of it may have implications for the development of autism spectrum disorder and other neurobehavioral disorders.

Currently, interaction synchrony is one of the most studied subjects in modern

Creativa Images/shutterstock.com

Priceless lifetime, life-changing whole health benefits for less than the cost of a smoothie a week!

November 2023

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natural pet

Responsible Pet Adoption

GUARANTEE A FOREVER HOME FOR A FURRY FRIEND

hedgehog94/shutterstock.com

by Sheila Julson

T

he idea of bringing a new pet home conjures up images of endless cuddles and joyful frolicking, but there are crucial responsibilities to consider, too. A successful adoption requires thought and preparation well before the furry friend joins the family. The goal is to build a happy environment for the animal’s entire lifetime. Think of it as unconditional love with a no-return policy.

Ruth Allen, director of admissions and placement for the American Society for the Prevention of Cruelty to Animals, encourages people to adopt from a local shelter or rescue organization, where “you often 24

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have the advantage of learning valuable information about the animal’s background, including any important medical or behavioral needs.” Another option, she explains, is to identify a responsible breeder and avoid a so-called puppy mill that engages in cruel breeding practices.

Angela Speed, vice president of marketing and communications for the Wisconsin Humane Society, observes that most people come to their shelter with a specific breed in mind. Adoption counselors help people focus on a pet’s needs, too, so they can find an animal that blends well with their family lifestyle.

NaturalAwakeningsSWPA.com

“Are they looking for a running partner or a couch potato? Is size a factor for their living situation? We talk about home setting, training and exercise needs, pet care costs, balancing work and animal ownership, and the tools and supplies you need to set yourself and your new companion up for success,” Speed advises.

It’s easy to let emotions or an affinity for a certain breed take precedence when choosing pets. Mike Spiotta, lead kennel manager of North Shore Animal League America, reminds us to keep lifestyle factors at the forefront. He notes that herding dogs, such as border collies or Australian shepherds, are fluffy and attractive but were bred to be active and require lots of space. Other dog breeds may be excessive barkers.

“Animals can develop behavioral challenges because their needs aren’t being met, which can lead to frustration by the owner and the dog eventually being returned to an adoption facility through no fault of its own,” Spiotta cautions.

For those unsure about adopting an animal, most rescue organizations offer foster programs that allow potential pet parents to determine whether a furry addition is right for them. Many municipal shelters also welcome volunteers to help with dog walking, animal socialization, cleaning and laundry.

Before adopting or fostering, it’s important to make sure everyone in the house is prepared to have a pet. Chores such as feeding, grooming and walking the dog or cleaning the cat’s litter box can be divided among family members.

“Keep an open mind and heart, because you may fall in love with a pet you’d never considered,” Allen asserts. “Dogs and cats have so much love to give,

Prostock-studio/shutterstock.com

though some are sometimes overlooked due to their size, breed or even their age.”

People tend to gravitate toward young pets, but senior animals also need a chance to live out their golden years in a loving home and can offer key advantages. Older animals with a history of living within a family may settle in more quickly than a puppy or kitten. Many older pets are already house-trained, have mastered basic commands and are beyond chewing phases. The personalities of puppies and kittens tend to change as they grow, but personalities of adult animals are often fully formed, although still adaptable.

Allen notes, “It’s okay to give pets as gifts if the person has an interest in owning one, though the easiest way to be certain is to ask the recipient and go through the process together.”

Spiotta cautions against giving an animal as a surprise, saying, “The last thing most people want is more responsibility, especially

an unexpected responsibility in the form of a life.” He recommends gift wrapping a collar and including a handwritten note inviting the recipient to choose a pet when they are ready. Many local shelters offer gift certificates for adoption, which allows the recipient an opportunity to make their own decision.

Sheila Julson is a freelance writer and regular contributor to Natural Awakenings.

Populations of animals vary by shelter. Learn more by visiting or contacting local shelters in the community, aspca.org/Adopt or AnimalLeague.org .

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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.

THURSDAY, NOVEMBER 2

SUNDAY, NOVEMBER 12

Sourdough Bread Starter Class – 6-8pm. Hosted

by Appalachian Creativity Center and Ann Nicholson. Learn the process of sourdough making, the history of sourdough, fun facts, and get a recipe handout to take home. Includes delicious samples and a take-home sourdough starter. Reservations $55/ person, call 724-208-1746. Appalachian Creativity Center, 136 South Pittsburgh St, Connellsville.

FRIDAY, NOVEMBER 3 Pittsburgh Pet Expo – Nov 3, 4, 5, various hours.

Presented by Healthy Pet Products. Largest pet expo in the U.S. 250+ vendors with shows, demonstrations, giveaways, pet adoption, doggy dock diving pool, shopping, dachshund races, live animal shows, bunny hopping, costume contests and so much more. Tickets: under 5 and pets free; six and over $6; senior and military $10; general admission $12. Pets must be leashed. D.L. Lawrence Convention Center, 1000 Fort Duquesne Blvd. Info PGHPetExpo.com.

First Friday Hike: Wingfield Pines – 10-11:30am.

Hosted by Allegheny Land Trust. Join an Allegheny Land Trust edu8cator for a nature hike at Wingfield Pines. Rain or shine. No walk-ins. Tickets $5 at AlleghenyLandTrust.NetWorkForGood.com/ events/59573. 412-741-2750.

Friday Investigation with Northern Appalachian Paranormal Society (N.A.P.S.) – 6pm-1am. Hosted

by Green County Historical Society (GCHS) Museum. Enjoy food from the historic brick oven, then spend the evening investigating with members of the N.A.P.S. All proceeds benefit GCHS. Age 14+, under 18 must be accompanied. Tickets $50 at CheckOut. Square.site. Print and bring your receipt. GCHS, 918 Rolling Meadows Rd, Waynesburg. 724-627-3204.

SUNDAY, NOVEMBER 5 The Doodle Bowl Experience – 5:30-8:30pm.

Hosted by Rivers of Steel. Doodle your own bowl and bring your own booze. Designed as a social experience in the Power House of the Carrie Blast Furnaces, you will create functional works of art – cast in solid aluminum. Tickets $65 at 17919.

BlackBaudHosting.com/17919/Tickets. Carrie Blast Furnaces, 801 Carrie Furnace Blvd. Rivers of Steel, 412-464-4020.

MONDAY, NOVEMBER 6 Meow Meow – 9:30pm. Hosted by The Pittsburgh Cultural Trust. A postmodern cabaret sensation.

Thought-provoking, wildly entertaining tip-ofthe-top-hat to the Republic’s notable wild women – both fictional and real. $60 at TrustArts.org/ Production/88618/Meow-Meow. Cabaret Theater at Theater Square, 655 Penn Ave. 412-456-6666.

TUESDAY, NOVEMBER 7 Free Basic Digital Skills Courses – Tues & Thurs thru Nov, 10am-Noon. Hosted by the Community College of Allegheny County (CCAC) and Literacy Pittsburgh. Computer Basics like mouse and typ-

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Drumming Circle with Brad Silberberg – 4-6pm.

Hosted by Visions Reiki and Soul Spa and Mesa Creative Arts. In Native American culture the sound of the drum is considered the heartbeat of Mother Earth.

Drumming is used to raise energy for dance and ceremony, heal imbalance, and connect to the Creator.

No experience Necessary. Drums provided. Tickets $30 at EventBrite.com. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane. 724-745-1785.

ing skills, storing and saving files, basic computer troubleshooting. Internet Basics like bookmarking, navigation, internet safety, searching online for employment. Both classes offer NorthStar Digital Literacy Certificate. Info CCAC-HBC@CCAC.edu or call 412-371-1600. Class location: CCAC Homewood-Brushton Center, 701 N Homewood Ave.

WEDNESDAY, NOVEMBER 8 Webinar: All About Coyotes – 5-5:45pm. Free online event hosted by Allegheny Land Trust. How many coyotes call Pennsylvania home? Join ALT’s senior Director of Education and Curriculum, Julie, for a talk on the role of coyotes in our ecosystem.

Register for the webinar at AlleghenyLandTrust. networkForGood.com/Events/59574.

Family Movie Night: All About Birds – 6-8pm.

Hosted by Wild Excellence Films. Watch four short films in the Davidson Event Center of the Pittsburgh Botanic Garden, a renovated 1870’s barn where owls may have once roosted. After the movies, instructors will be on hand to answer questions about the birds. Healthy bird-themed snacks included. Tickets $10/members, $15/non-members at PittsburghBotanicGarden.org/Program-Calendar.

799 Pinkerton Run Rd, Oakdale. 412-444-4464.

SATURDAY, NOVEMBER 11 Fall Wellness Festival – 10am-3pm. Hosted by MYNT Wellness. This one-day experiential wellness event brings Pittsburgh’s best wellness experts together to provide a day of relaxation and renewal.

Yoga Flow, Power Toning Workout, Kombucha Tasting, Glow-Up Bar, DIY Flower Bar, 30-minute massage, 30-minute Moon Reading, Crystal Workshop 101, and food trucks. Early Bird tickets $45 at MYNTwellnessRetreat.rsvpify.com. $55 at the door. Meeder Flats at 1000 Strand Rd. Find us on Facebook: Mynt Wellness.

Dogs by Design Anniversary – 10am-3pm. Hosted

by Dogs by Design. Free samples, discounts, raffles.

Grand Prize is a 5.0 cubic ft freezer with frozen food and treats. Dogs by Design Holistic Wellness & Nutrition Center, 227 Main St, Irwin. 724-3824993. DogsByDesign@Yahoo.com.

16th Annual I Made it! for the Holidays – 10am-5pm. Hosted by The Block Northway. Artist marketplace featuring On The Rocks Designs and over 100 other local artisans, and small batch food sellers. Free parking, public transit access. Named Best Place to Buy Locally Made Crafts by PGHCityPaper Reader’s Poll. The Block Northway, 8013 McKnight Rd. 412-364-1171.

NaturalAwakeningsSWPA.com

Colonial Brunch – 11:30am-1pm. Hosted by Watson Estate BnB & Deer Creek Winery. Join Watson sisters Rebecca and Ann at the Watson’s 1800’s home as they greet you with coffee or mimosas, in period dress, then provide a four-course brunch as you would have experienced in 1800’s Colonial Uniontown. Tickets $25 at UBMeEvents.com or call 724-437-4999. Watson Estate BnB & Deer Creek Winery, 234 Balsinger Rd, Uniontown, PA.

TUESDAY, NOVEMBER 14 Microgreens – 5:30-7pm. Hosted by Grow Pittsburgh at Garden Dreams. Learn how to grow fast, easy, and delicious microgreens inside, throughout winter. Sample fun flavor combinations and take home the knowledge to set up your own home microgreen station. Tickets $5 at EventBrite.com.

Garden Dreams, 806 Holland Ave. Grow Pittsburgh, 412-362-4769.

THURSDAY, NOVEMBER 16 The Case to Kill Your Lawn – 6-7:30pm. Hosted

by Grow Pittsburgh. Thinking about getting rid of your turf grass lawn? This workshop will discuss why to consider an alternative lawn, how to remove your turf grass, and what to do next. Tickets $10 at EventBrite.com. Grow Pittsburg Office, 6587 Hamilton Ave #2W. 412-362-4769.

WVU Symphony Orchestra Concert – 7:30-9pm.

Hosted by WVU Symphony Orchestra. Hear Wolfgang Amadeus Mozart Symphony no 32 in G major, Caroline Shaw Entr’acte, Maurice Ravel Suite from Mother Goose, and Manuel de Falla Suite no 1 from The Three-Cornered Hat. Free admission.

Lyell B Clay Concert Theater, WVU Creative Arts Center, 1436 Evansdale Dr, Morgantown WV. 304-293-7469.

FRIDAY, NOVEMBER 17 You Are Not Alone Trauma Symposium – 9am5pm. Hosted by OMA Center for Mind Body Spirit. Licensed therapists and certified practitioners share resources for healing and resiliency through complimentary, alternative, and holistic practices.

For trauma-informed practitioners interested in alternative methods to support clients in healing from trauma. 6.5 CEUs in counseling and psychotherapy available at additional cost. Group rates (3+) and Scholarships available at OMAPittsburgh. org. Tickets $100-115 at OmaPittsburg.org/events/ You-Are-Not-Alone-Trauma-Symposium. Crowne Plaza Suites Pittsburgh South, 164 Fort Couch Rd.

SATURDAY, NOVEMBER 18 Fall Vegetable Ferment – 10:30am-12:30pm.

Hosted by Grow Pittsburgh. Join Trevor Ring, of Community Cultures, in this introductory fermentation workshop to learn about the power of microbes in harnessing creativity and flavor. Focus on sauerkraut and brined vegetables, with two jars to ferment at home. Tickets $10 at EventBrite.com.

Braddock Farms, 1000 Braddock Ave, Braddock.

Grow Pittsburgh, 412-362-4769.

Brunch with Santa – Noon-2pm. Hosted by Watson Estate BnB & Deer Creek Winery. Festive, traditional brunch with Santa, followed by outdoor prize hunt (including a grand prize of a Free night’s stay at BnB) and a photo opportunity with Jeff Hughes Photography (separate price). Tickets $25/adult, $15/14 and under (4 and under free) at UBMeEvents.com, or call 724-437-4999. Watson Estate BnB & Deer Creek Winery, 234 Balsinger Rd, Uniontown, PA.

SUNDAY, NOVEMBER 19 Growing Mushrooms Indoors – 10am-Noon.

Hosted by Grow Pittsburgh at Garden Dreams.

Hands-on workshop on equipment and techniques for setting up a simple growing chamber to cultivate mushrooms. Participants take home a mini-oyster mushroom grow kit. Tickets $20 at EventBrite.com.

Garden Dreams, 806 Holland Ave. Grow Pittsburgh, 412-362-4769.

Holiday Market at Harmony Acres – Noon-4pm.

Hosted by Harmony Acres and Girl Gang Events.

Something for the whole family with farm goods and vendors. 355 Perryopolis Rd, Belle Vernon.

HarmonyAcresDairy.com.

Vibrations Polka Band – 1:30-4:30pm. Hosted by The Old Time Fiddlers of Western PA at the Fayette County Fairgrounds, in the Fiddlers Building.

Something for everyone! A variety of Old Time, Bluegrass, Country, and Gospel. Free Admission.

Fayette County Fairgrounds, Building 132, Pechin Road, Dunbar.

MONDAY, NOVEMBER 20 Can You Plant a Pizza? – 4:30-5:15pm. Hosted by Allegheny Land Trust and Bethel Park Historical Society. Join Allegheny Land Trust for a lesson on how pizza ingredients can be traced back to plants.!

Children will be able to plant a mini pizza garden and create a pizza on a stick snack. Sponsored by the Bethel Park Historical Society. Tickets by donation at AlleghenyLandTrust.NetworkForGood.Com/ events/59862.

SATURDAY, NOVEMBER 25 Youth Wooden Nutcracker Painting – 3-5pm.

Hosted by Appalachian Creativity Center with Ann Nicholson. A fun holiday tradition to share. $15.

Call 724-208-1746.

TUESDAY, NOVEMBER 28 Mrs. Doubtfire – 7:30-10pm. 7 additional dates.

Hosted by The Pittsburgh Cultural Trust. Internationally acclaimed new hit musical that critics call “wonderful, heart-warming, and laugh-out-loud funny”. Tickets $38-$125 at TrustArts.org/Production/86815. Benedum Center for the Performing Arts, 237 7th St. 412-456-6666.

Billy Strayhorn: Something to Live For – 2-4pm.

More at various dates/times thru Nov. Hosted by Pittsburgh Public Theater. The remarkable true story of an openly gay black man, from his impoverished beginnings in Pittsburgh to his lifelong collaboration with Duke Ellington, Lena Horne, Billie Holiday, and the greatest jazz orchestra of all time. Features a stunning musical score.

Tickets $35 to $94 at PPT.org/Production/87809/ List_Performances. Pittsburgh Public Theater, 621 Penn Ave.

ongoing events

sunday

UPLIFTING HUMANITY DECEMBER

Squirrel Hill Farmers Market– 9am-1pm. Thru Nov. Hosted by CitiParks. Local freshly picked fruits and vegetables, meats, cheese, baked goods etc. SNAP accepted. Info CitiParks.net. Beacon/ Bartlett Parking Lot. Yoga for Makers – 10-11am. 2nd Sundays thru Dec. Hosted by All Bodies Welcome Yoga at Prototype PGH. Gentle, accessible floor or chair yoga addressing common physical woes of makers: neck and shoulder pain; hand and wrist fatigue; low back aches. Bring towels, mats, yoga props. $10 at EventBrite. Info 412-204-7080. Prototype PGH, 460 Melwood Ave #208.

Hatha/Tantra Yoga with Lesley Eckenrode – 11am-12:15pm. Hosted by Visions Reiki and Soul Spa. Advanced class with challenging pace for those with prior yoga experience. $15. Register at VisionsReikiAndSoulSpa.com/yoga.

Online or In Studio – Free Guided Meditation with Frank – 11:15-11:45am. Hosted by Sterling Yoga. To encourage quieting the mind. Practice, practice, practice. Sign up/sign in at SterlingYoga.

PunchPass.com/Classes/12448642. Sterling Yoga, 393 Vanadium Road, Suite 201. 412-260-0533.

HEALTH & WELLNESS JANUARY

Art as Therapy – 1-3pm. 2nd and 4th Sunday.

Hosted by Atithi Studios. Unlock the therapeutic potential of artmaking. All disciplines and levels.

Pay what you can to keep this program going.

Registration required: AtithStudios.com/programs.

The Writer’s Club – 1-3pm. 1st and 3rd Sunday.

Hosted by Atithi Studios. Writers of all experience levels explore writing through discussions, feedback circles, prompts, and creative exercises. Pay what you can to keep this program going. Registration required: AtithStudios.com/programs.

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.

The Poetry Atelier – 6-8pm. 1st Sunday. Hosted

by The Space Upstairs. A series of sharing writings and writing processes, with writers invited to read their work, workshop their shared submissions, and experiment together in invented group exercises.

Open and inclusive respectful forum. Drop-ins welcome. $5 suggested donation. 214 N Lexington Ave. 412-225-9269.

HEART-HEALTHY LIFESTYLE FEBRUARY NA Pittsburgh | 724-271-8877 NaturalAwakeningsSWPA.com

EDITORIAL CALENDAR Three Month Planner

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monday

wednesday

thursday

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.

Mindful Museum, 55+ - 9am-1pm. Hosted by Carnegie Museum of Art. Extensive suite of programs and activities for age 55+. Nurtures mind, body, and soul. Includes art paths, meditation stops, drawing, art, chair yoga, art history, social gatherings, guided tours, exclusive digital content, and more. Designed to support novice and experienced learners. Discounted coffee and pastries at Café Carnegie, and $5 parking. One-time registration fee grants unlimited participation. Scholarships available. 412-622-328. $55/members, $85/non-members.

Program Registration@CarnegieMuseums.org.

Reiki Share at Visions Reiki and Soul Spa – 8:30-9:30am. 2nd Thursdays. Free event hosted by Visions Reiki and Soul Spa. Donations gratefully accepted. Experience the healing, high vibrations, joy and fellowship that result from Reiki gatherings.

No experience necessary. Register at VisionsReikiAndSoulSpa.com/event/Reiki-Share-At-VisionsReiki-And-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

tuesday Tuesday Morning Yoga Vinyasa Flow – 9:3010:30am. Tuesdays thru Dec. Hosted by YHL The Mind & Body Boutique. Flow from slow to warm with the intention of waking up the body and mind. $15. Tickets at YoughioghenyHolisticLiving.com/ events-workshops. YHL The Mind & Body Boutique, 110 South Pittsburgh St, Connellsville.

Hatha / Tantra Yoga with Lesley Eckenrode – 11am-12:15pm. Hosted by Visions Reiki and Soul Spa. Introductory class with focus on learning poses, correct alignment and linking breath with the asanas. $15. Register at VisionsReikiAndSoulSpa. com/yoga/.

Sensory Friendly Afternoon – 1-5pm. Second Tuesdays thru Nov 2023. Hosted by Children’s Museum of Pittsburgh. Individuals with autism spectrum disorders and sensory issues enjoy a comfortable and accepting museum experience Lights and sounds are adjusted, there are designated quiet areas, and sensory kits with noise-canceling headphones, sunglasses, and fidgets are available. Regular rates of admission apply. Info, PittsburghKids.org/visit/ accessibility. Children’s Museum of Pittsburgh, 10 Children’s Way.

THRIVE Carmichaels Community Garden Project Meeting – 6-7pm every second Wed. Hosted by Domestic Violence Services of Southwestern PA. Attend in person or via Zoom. Fellowship Hall, 101 W South St, Carmichaels. Info 724-223-5477.

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

Hosted by Spruce Street United Methodist Church.

All ages and abilities with variations to accommodate health and movement issues, with students sitting or standing next to a chair. Emphasis on meditative practices. Wear comfortable clothing. 386 Spruce St, Morgantown, W Virginia. 304-292-3359.

Keep Calm and Carry Yarn – 6-9pm. 18 and over.

2nd Wednesday thru November. Hosted by HackPittsburgh. If you knit, crochet, spin, do needlepoint or any yarny craft, join our monthly Stitch & Bitch.

Free to members, $2 donation requested but not required. Entry to venue is on Jumonville St. GPS: (40.437892-79.977705). Official address 1936 Fifth Ave. Info@HackPittsburgh.org.

Sound Bath Thursdays – 7:30-8:30pm. Hosted

by Rooted in Sound at Green Heiress. One of the world’s oldest wellness practices, sound healing creates space for a deep meditative state using gongs and Himalayan singing bowls to send vibrations throughout your body. Registration required, $30 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave.

Reiki Share at Visions Reiki and Soul Spa – 6:307:30pm. 2nd Wed. Free event hosted by Visions Reiki and Soul Spa. Donations gratefully accepted.

Experience the healing, high vibrations, joy and fellowship that result from Reiki gatherings. No experience necessary. Register at VisionsReikiAndSoulSpa.com/event/Reiki-Share-At-Visions-ReikiAnd-Soul-Spa-24. Visions Reiki and Soul Spa, 206 Alexander Ave, Strabane.

Penn State Extension Master Gardener Program – 6-9pm. Online course beginning Oct 2023, ending March 2024. Hosted by Penn State Extension. Applications accepted until August 31, 2023. Fee $200.

If interested, contact Susan Shoemaker, svs7524@ PSU.edu. 724-438-0111.

Intermission: The Artful Happy Hour – 6-9pm.

Third Thursdays. Hosted by August Wilson African

THIS IS NO TIME

FOR PAIN

NON-SURGICAL ORTHOPEDICS (941)845-6970 NEWREGENORTHO.COM

James Leiber, DO

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Pittsburgh, PA

Ron Torrance, DO

Ignatios Papas, DO

NaturalAwakeningsSWPA.com

Lisa Valastro, DO

Duron Lee, DO

American Cultural Center. Bring your favorite coworker and enjoy live music, crafted cocktails and specialty hors d’ oeuvres and unwind while you tour the galleries and chill on the patio. 980 Liberty Ave. 412-339-1011.

Y12SR Relapse Prevention Group – 8:15-9:30pm.

In person and online, hosted by Yoga Recovery Pittsburgh. Recovery services for those seeking holistic relief from addiction. Join Yoga for 12-Step Recovery on Thursdays at Yoga Factory Pittsburgh (space limited) and online. Complete member form, sign waiver, and register for session at YogaRecoveryPGH.com. $Donation requested. Yoga Recovery Pittsburgh, 3418 Penn Ave.

friday

tions throughout your body. Registration required, $30 at RootedInSound.com/Event-Calendar. Green Heiress, 209 Commercial Ave. All-Levels Vinyasa Flow with Sarah – 10-11am.

Hosted by Gritstone Climbing and Fitness. Get your Zen on and bliss out with this gentle yet challenging flow. Member/nonmember pricing and packages available. Tickets at ClimbGritstone.com. 1901 Eljadid St, Morgantown, WV. 3D Printer Workshop – Noon-2pm. Hosted by Prototype PGH. Learn to use the Elegoo UV Photocuring 3D resin printer. $10 at Eventbrite. 460 Melwood Ave, Oakland. Info: PrototypePGH.com.

Prototype PGH – Monthly Open House – Noon2pm Second Sat of the month. Meet with members of our team to ask questions about Prototype and the

events, workshops and services offered. Donations appreciated to cover free events and workshops. 460 Melwood Ave #208. RSVP on our Facebook page.

Second Saturdays at the Space Upstairs – 8-11:45pm. Hosted by The Space Upstairs. Begun in 2007, Second Saturdays are the signature jazz happenings at the Space Upstairs. Lightbulbs and couches, coffee tables and deconstructed pianos, vivid splashes of light and projection. Poetry scribbled on the walls. Improvisational postmodern jazz dance by the Pillow Project. Different musical guest each month. Modern speakeasy magic and spontaneous art. Proudly a sober event serving several houseinfused waters, specialty iced coffees and seasonal drinks for donation at the Space Bar. $15 at the door.

214 N Lexington Ave. 412-225-9269.

First Friday Walk/Hike – 10-11:30am. First Friday monthly. Hosted by Allegheny Land Trust at various interesting parks and green areas around greater Pittsburgh. For info on location, focus, and cost go to AlleghenyLandTrust.networkforgood.com/ events. 412-741-2750.

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

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

Friday 101 – Carnegie Science Center Fab Lab Public Workshops – 1-2pm. Hosted by BNY Mellon Fab Lab Carnegie Science Center. Take a crash course in maker technology – learn the basics of 3D printing, laser cutting, vinyl cutting, and more. $30/nonmembers, $25/members. One Allegheny Ave. 412-237-3400. Register: CarnegieScienceCenter.org.

Northside Farmers Market – 3-7pm. Thru Nov 17.

Hosted by CitiParks. Local freshly picked fruits and vegetables, meats, cheese, baked goods etc. SNAP accepted. Info CitiParks.net. Allegheny Commons Park at East Ohio St and Cedar Ave. Reiki Guided Meditation at Salt of the Earth – 4-5pm, 1st Fri each month. Hosted in the Himalayan salt cave at Salt of the Earth. Balance your energy and raise your vibe in guided meditation and reiki healing with Wendy Bourne. Tickets $55 at Clients.

MindBodyOnline.com. Salt of the Earth, 504 Valley Brooke Rd, McMurray. 724-260-0472.

If a metal does this to your skin...

Imagine what it will do implanted inside of your body?

Pittsburgh Downtown Partnership Night Market – 5-10pm. Hosted by Pittsburgh Downtown Partnership at Market Square. Fri and Sat thru October.

Awesome outdoor pop-up shopping market and festival featuring Pittsburgh’s most creative independent vendors. Clothing, furniture, candles, food, drinks, and more. Pittsburgh Downtown Partnership, 412-566-4190.

saturday Morgantown Farmers Market – 8:30-noon. Thru November 18. Hosted by Morgantown Farmers Market. Morgantown Marketplace, 400 Spruce St, Morgantown WV. Sound Bath Saturdays – 11am-Noon. Hosted

by Rooted in Sound at Green Heiress. One of the world’s oldest wellness practices, sound healing creates space for a deep meditative state using gongs and Himalayan singing bowls to send vibra-

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community resource guide

HOLISTIC DENTISTRY NUTRADENTIST

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.

BRAIN WELLNESS CERESET PITTSBURGH EAST

Ginna Bartlett,MA and Ginny Keteles, PTA 3122 Carson Ave, Murrysville ginna@pittsburgheast.cereset.com ginny@pittsburgheast.cereset.com 724-519-7371 Cereset can help your brain free itself, enabling you to achieve higher levels of well-being and balance throughout your life. Let us help your brain help you sleep more and release anxiety, depression, stress and more. See ad, page 21.

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

Dr. Danielle Marra has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications, and nutritional support. The practice provides advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 7.

FUNCTIONAL HEALTH PHARMACY SUSAN MERENSTEIN, BSPHARM, RPH, HOLISTIC CLINICAL PHARMACIST 4227A Murray Ave, Pittsburgh 412-421-4996 • LabNaturals.com VitalHealthPharmacist.com

Founded by Holistic Clinical Pharmacist Susan Merenstein, LabNaturals offers an anti-aging line of skincare products that are safe, non-toxic and affordable.

The company also carries a line of people- and pet-friendly CBD products and offers Vital Health consultation services on functional health and hormone balance.

See ads on pages 13, 25 and back cover.

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

Dr. Danielle Mara has nearly 20 years’ experience helping patients regain their health through conservative and holistic approaches utilizing functional medicine, chiropractic, diet modifications and nutritional support. Plus advanced lab testing, allergy relief, spinal decompression, CDL physicals, massage therapy, thermography and more. Their philosophy is treating the root of your symptoms, naturally. See ad, page 7.

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 21.

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

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

Dr. Mark Buzzatto 2555 Washington Rd, Ste 620 Upper St. Clair, PA 15241 412-831-9700 • nutradentist.com Dr. Mark Buzzatto is a biological dentist who takes a holistic approach to your health. The use of whole food nutrition, biocompatible materials, essential oils, chromotherapy, sound, and spa services create a warm and relaxing environment, and comprehensive care for your family. See ad, page 9.

HOLISTIC HEALTH APOTHECARY LABNATURALS, INC.

Susan Merenstein, Pharmacist/Owner 4227-A Murray Ave, Pittsburgh 412-586-4678 • LabNaturals.com LabNaturals, Inc. is a Holistic Health Apothecary and sister business to Murray Avenue Apothecary. Hormone testing and balancing, CBD, absorbable Acetyl Glutathione and non-toxic skincare are offered at LabNaturals, Inc. We offer one-on-one private consultations. See ads on pages 13, 25 and back cover.

HOMEOPATHY MELANIE KRNETA

DIP HOM. ACH, Reiki Master 1252 Liberty St, Franklin, PA • 814-428-9895 Facebook: Melanie Krneta Homoeopathy Plus Classical homoeopathic consultations providing individualized care for t h e e n t i r e f a m i l y.

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

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

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

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

You have not lived today until you have done something for someone who can never repay you.

—John Bunyan 30

Pittsburgh, PA

NaturalAwakeningsSWPA.com

NATUROPATHIC MEDICINE DR. ARETI, LLC

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

ORGANIC STYLIST ORGANIC INSPIRED WITH ZOE

Zoe Morris-Almasi, Organic Stylist Now available at Creative Hair Solutions 2853 Oxford Blvd, #101, Allison Park, PA 151012 412-492-1688 Everyone deserves a healthier option for their haircare and salon services. Organic hair care gives you the option to maintain a healthy lifestyle and look your best. More than 10 years of experience and passion for the industry. See ad, page 15.

REFLEXOLOGY HOLISTIC REFLEXOLOGY CERTIFICATION PITTSBURGH

The Brauer Institute for Holistic Medicine Dorit Brauer, Founder and Owner Carnegie, PA • 412-925-0812 Learn and achieve the highest level of knowledge in Holistic Reflexology, Energy Medicine, Personal Development, Ancestral Strength and gain a holistic view of the world.

SPIRITUAL SACRED, CENTERED, YOU, LLC

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

URBAN FARMING GROW PITTSBURGH

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

VIBRATIONAL MEDICINE ROOTED IN SOUND

Wyatt Melius 2000 Smallman St, Pittsburgh 412-609-8999 • RootedInSound.com Sound massage, Nada yoga, forest bathing, and acoustic-induced meditation. Check the calendar for sound baths on Sundays and Thursdays. See ad, page 19.

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

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

WELLNESS 360 CAFÉ LLC

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

If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.

—Martin Luther King Jr.

SALT OF THE EARTH

Himalayan Salt Cave and Crystal Boutique 504 Valleybrook Rd,McMurray, PA 15317 724-260-0472 • SaltOfTheEarthPgh.com Experience the known ancient healing benefits of halotherapy in the Himalayan salt cave, built from 16 tons of pure Himalayan salt. 45-minute sessions scheduled on the hour. Can be rented for private groups up to 10.

Provides an inviting and relaxing environment for events and classes: yoga, meditation, sound healing, and reiki.

The crystal boutique offers an array of authentic crystals, jewelry, candles, locally-made bath and body, and Himalayan salt products. The knowledgeable staff will help find the right crystal for you or your home décor.

VISIONS REIKI AND SOUL SPA

206 Alexander Ave, Strabane 724-745-1785 • VisionsReikiAndSoulSpa.com As a full-service energy-health and wellness center, our goal is to empower people to be the best version of themselves. With the understanding that all wellness begins with a healthy energy system, Visions Reiki and Soul Spa offers holistic services, workshops, and coaching to help you establish a healthy and well-balanced lifestyle.

YOGA AND MEDITATION STERLING YOGA AND WELLNESS CENTER

393 Vanadium Rd, Ste 201, Pittsburgh, PA 15243 SterlingYoga.com Sterling Yoga is invested in our students’ health and well-being. We offer alignment-based Iyengar and Hatha style yoga and meditation classes, YTT programs, Himalayan salt cave, reiki, reflexology, massage and sound healing. Our studio is dedicated to helping you find the right path of healing and joy for you. See ad, page 7.

classifieds

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

OPPORTUNITIES 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.

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

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