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Dial Down STRESS How to Stay Calm and Cool


Guidelines Restore Wheat to the Table




Healthy Living Directory

Smart Eats

for Healthy Weight Kids January / February 2018 | Greater Richmond Edition |

New Patients Welcome Dentistry with a natural touch...


Olivia I. Hart, D.D.S., N.D. Virginia Commonwealth School of Dentistry - Cum Laude • Sedation Dentistry Certified Member of International Academy of Oral Medicine & Toxicology (IAOMT) Naturopathic Doctorate • Board Certified in Integrative Biologic Dental Medicine

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Richmond Family Dentistry call 804.404.8196 2

Greater Edition Parkway 10446Richmond Ridgefield (Gleneagles

Shopping Center Near Pump & Ridgefield)





FOOT YOU SIDELINED? Dr. David Weiss is PAIN nowHAVE offering

Dr. David Weiss is now offering to aid NOTHING HELPING? STEM CELL STEM INJECTIONS CELL INJECTIONS to aid in the healing of Foot Ankle Injuries. in the healing of Foot & Ankle Injuries. Dr. David Weiss & is now offering


to aid

in the healing of Foot & Ankle Injuries.



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January / February 2018


publisher letter



ear Readers,

Happy 2018! Is it just me or do the years seem to be clipping by at a faster pace with each trip we take around the sun?! I do love the anticipation and excitement a new year brings, and along with it the opportunity to take inventory of our lives and determine that which we want to cultivate and that which we are happy to let go of.

I focused a lot this past year on letting go—of worry, of fear, of control… “Let go” was my mantra (a statement repeated frequently) for 2017, and one I will continue with in 2018. To Jessica Coffey, Publisher be able to relax into the moment and trust in the process/the flow is truly my life’s work. What is your life’s work? What is your mantra for 2018? These are stressful times we live in. I find that when I practice self-care and work to reduce the stressors in my life, I am able to “let go” more easily. This issue’s feature article on stress offers information about practices we can adopt to help make our bodies and minds more stress-resilient. This issue also contains our annual Healthy Living Directory—a wonderful resource full of practitioners and businesses dedicated to natural health, wellness and sustainable living. Be sure to hold onto your copy and reference it throughout the year—think of it as your “green pages” for healthy living. I always like to include a poem with my letter and as I searched for one about the new year or new beginnings, I stumbled across this gem by William Stafford. It gave me goose bumps. I hope you enjoy it as well… You Reading This, Be Ready Starting here, what do you want to remember? How sunlight creeps along a shining floor?  What scent of old wood hovers, what softened  sound from outside fills the air?  Will you ever bring a better gift for the world  than the breathing respect that you carry  wherever you go right now? Are you waiting  for time to show you some better thoughts?  When you turn around, starting here, lift this  new glimpse that you found; carry into evening  all that you want from this day. This interval you spent  reading or hearing this, keep it for life –  What can anyone give you greater than now,  starting here, right in this room, when you turn around? Happy New Year and Happy Reading! 4

Greater Richmond Edition

GREATER RICHMOND EDITION PUBLISHER Jessica Coffey EDITORS Martin Miron Theresa Archer SALES Barbara Osborne STAFF WRITER Clair Norman DESIGN & PRODUCTION Suzzanne M. Siegel

CONTACT US P.O. Box 14603 Richmond, VA 23221 804-405-6724

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SUBSCRIPTIONS Subscriptions are available by sending $12 (for 6 issues) to the above address.

NATIONAL TEAM CEO/FOUNDER Sharon Bruckman NATIONAL EDITOR Alison Chabonais MANAGING EDITOR Linda Sechrist NATIONAL ART DIRECTOR Stephen Blancett SR. ART/MKTG. DIRECTOR Steve Hagewood FINANCIAL MANAGER Mary Bruhn FRANCHISE DIRECTOR Anna Romano F RANCHISE SUPPORT MGR. Heather Gibbs WEBSITE COORDINATOR Rachael Oppy NATIONAL ADVERTISING Kara Scofield Natural Awakenings Publishing Corporation 4933 Tamiami Trail N., Ste. 203 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 © 2018 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please email to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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

Find Your Center


Meditation • Yoga • Core Fusion • Hula Hooping Kids Meditation & Yoga • Qi Gong • Falun Dafa • MELT NIA • Healing Arts • Organic Skin Treatments • Workshops

January / February 2018 • 4110 Fitzhugh Ave, Richmond, VA 23230 • @onewellie


Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

Contents 18


Provides a Village of Health Support




Food Choices that Prevent Obesity


How to Stay Calm and Cool


Eight Ways to Restore Gut Health

28 10,000 STEPS AND COUNTING Keep Moving to Stay Fit





Each Species Grooves to Its Own Beat


ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 804-405-6724 or email Deadline for ads: the 1st of the month prior to publication. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Deadline for editorial: the 1st of the month prior to publication. CALENDAR SUBMISSIONS Email Calendar Events to: Deadline for calendar: the 1st of the month prior to publication. REGIONAL 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 239-434-9392. For franchising opportunities call 239-530-1377 or visit 6

Greater Richmond Edition

DEPARTMENTS 8 news briefs 13 kudos 14 health briefs 16 global briefs 18 community

spotlight 20 healthy kids 26 conscious eating 28 fit body 30 natural pet

14 32 calendar 34 classifieds 37 eco tip 39 healthy living


Revolution Master BREATHING and FOOD-HEALING in One Weekend! $149 for 3-Days Profound Training




Intro: History of Qigong

Food-Healing: Smoothies,

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Powerful Fitness without Injury Use Qigong in Your Workout

Empty Force: Postures to

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Increase Magnetic Healing Qi

Activates Qi of Pineal Gland

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Walking Qigong: Carry

Uses Tai Chi like Movements Creatively in Your Sequence

Gives a Profound Euphoria Oxygenates Body to Core

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January / February 2018


Unlock Your Inner Wellness

news briefs

ONE Wellness Opens with a Variety of Wellness Options

thyroid issues lack of focus anxiety pain food addiction digestive problems

food sensitivities low energy toxicity reflux sleep issues weight gain/loss

Restore Your Natural Balance

Health InSyncs

804-377-2222 9210 Forest Hill Ave Richmond VA 23235


NE Wellness is a new holistic wellness center located at 4110 Fitzhugh Avenue, offering a unique range of classes, services and workshops to cultivate and balance the mind, body and spirit in a relaxing community atmosphere. ONE Wellness is a serene, inclusive space for discovering one’s inner strength, connecting with others and aligning with a higher purpose. Its programs offer a portal to become centered, improve health and enjoy a greater sense of well-being. Their expert practitioners provide specialized and individualized massage, healing arts and natural skin care services. For those looking to move and sweat or stretch and unwind, ONE Wellness presents a variety of options each day. Classes are designed for all levels and ages, and include meditation, yoga, pilates, Nia, qigong and Falun Gong. Membership packages allowing unlimited access to classes are available at individual or family rates. A new client special of three classes for $30 is available now for a limited time. For more information or to make appointments or more information, call 804-303-2869 or visit See ads on pages 5 and 44.

point. click.

Laser Therapy Now at Richmond Chiropractic Neurology

FLOAT your way to relaxation and transformation.

State-of-the-Art Float Tank • Improved Mental and Physical Health • Sports Medicine Recovery • Unparalleled Relaxation • Stress Reduction

We Also Offer:

• Vibrational Sound Chair Sessions • Infrared Himalayan Salt Cabin • Vibra-Therapy (whole body vibration therapy) • Alchemical Arts Boutique


ichmond Chiropractic Neurology now offers Low-Level Laser Therapy (LLLT) treatments. LLLT uses superluminous and laser diodes to irradiate diseased or traumatized tissue with photons. These particles of energy are selectively absorbed by the cell membrane and intracellular molecules, resulting in a cascade of complex physiological reactions and leading to the restoration of normal cell structure and function. This means that with the right frequency and type of light, cells can be stimulated to heal themselves. LLLT is effective in the treatment of musculoskeletal conditions, soft tissue injuries, back and spinal cord injuries, repetitive stress injuries, inflammatory conditions, neurological and brain injuries, dementia, stroke, peripheral neuropathy and depression. Board-Certified Chiropractic Neurologist, Dr. Mark Smith, DC, DABCN, FACFN, offers Functional Neurology with Functional Medicine, and provides individualized custom care to every patient that walks through the door at Richmond Chiropractic Neurology. Patients come from around the region to be treated for neurodegenerative and neuro-immunological disorders and trauma, as well as disorders of movement, balance and development. Richmond Chiropractic Neurology offers a variety of services including neuro-cognitive evaluations, hormone testing, food and allergy testing, specialized immune testing and chiropractic adjustments. Location: 13354 Midlothian Tpke., Ste. 100. For more information, visit See ad on page 25.

(804) 464-2668 1312 Sycamore Square, Midlothian Visit us on Facebook! 8

Greater Richmond Edition

Very little is needed to make a happy life; it is all within yourself, in your way of thinking. ~Marcus Aurelius

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January / February 2018


news briefs

New Food Therapy Book by Local Author


arah Thacker, a yoga instructor at Glenmore Yoga and Wellness Center and Therapist at Richmond Creative Counseling, recently published a book, Wholistic Food Therapy: A Mindful Approach to Making Peace with Food. The expressive journal and workbook offers a practical, creative and mindful approach to working through emotions and stress related to food by using creative exploration to develop coping strategies for managing cravings. Developing a healthy relationship with food takes time, effort, consistency and motivation, and the exercises are designed to guide the reader along a path to healing.

The book is available on and at Glenmore Yoga and Wellness Center, 10442 Ridgefield Pkwy. For more information, call 804-741-5267 or email Info@ See ads on pages 3 and 43.

Mobile OM Yoga & Wellness Hits the Road


hannon Somogyi, C-IAYT, recently launched Mobile OM Yoga & Wellness, a mobile yoga business that teaches small group yoga and wellness classes, offers professional development and kids’ yoga and participates in events and festivals along the East Coast. “Mobile OM offers a unique experience for all levels of yoga practitioners. Whether you’re looking for a personalized, therapeutic yoga session or simply want to squeeze in a class before, during or after work,” says Somogyi. She offers classes at preschools, daycares and private and public schools to teach the young about yoga, wellness and self-awareness. Mobile OM also travels to senior centers for chair yoga, created for those with mobility issues that cannot practice yoga on the floor. One goal of her mobile studio, a refurbished 1990 34-foot Fleetwood Pace Arrow affectionately named “Jolene”, is to make yoga more accessible for everyone. The canopy outside is used for selling locally sourced wellness products at events. The changing inventory often includes items from Beez Nuts Balms, Burn Down for What, House of Lukaya, Bee Natural Bees Wrap and others. Somogyi is certified by the International Association of Yoga Therapy and holds ERYT-500 and RCYT designations with Yoga Alliance. For more information, email Shannon at See ads on pages 18 and 49.

Skincare Services Now at The Wellness Village


he Wellness Village has added a Master Esthetician, Anna Vikul with Richmond Skincare, to their team of integrative practitioners. With a medical degree from Ukraine, Vikul trained in both allopathic (traditional) and integrative medicine. Part of her studies included Eastern medicine, natural medicine, mesotherapy treatments, plant medicine, nutrition and pulmonology. Vikul treats conditions such as acne, rosacea, scarring and hyperpigmentation. Her services include medical facials, deep cleaning, exfoliating, enzyme therapy, teen facials, peels, anti-aging therapy, dermaplaning and Anna Vikul facial massages. The Wellness Village offers therapeutic massage, acupuncture, injury prevention for young athletes, infrared heat therapy, bioidentical hormone replacement, breast thermography, hypnosis, colon hydrotherapy, psychotherapy services and now an integrative approach to skin care with Vikul. Location: 1404 Starling Dr. For appointments and more information, call 804-269-6161 or visit See listing on page 44..

Migraines/Headaches? Neck/Back Pain? Slipped/Bulging Discs?


Bradley Richmond, DC Elliot Eisenberg, DC


Helping you achieve your health goals naturally since 1984.

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We Got Your Back!

Massage Therapy

804.271.7920 | | 10

Greater Richmond Edition

Spinal & Postural Rehab



Nutritional Consults

Dominion Chiro RVA | 3904 Meadowdale Blvd., Richmond

River’s Way Finds New Location for Expanded Services


iver’s Way Healthcare of VA has moved to 5500 Monument Avenue, Suite T, near St. Mary’s Hospital. “Along with this change in location, I am refocusing my practice,” states owner Nancy Powell, M.D. “Up until now, I have incorporated integrative, holistic and functional medicine into my primary care practice. Because I also have extensive training in the Nancy Powell, M.D. mind-body connection, the human energy system, healing and personal growth, and am board certified in Scientific Medical Intuition, I want to begin using more of these modalities.” She explains, “This means assessing the patient not only physically, but also emotionally, mentally, spiritually and energetically. I endeavor to listen carefully to my patients, to understand their needs and to take the time to treat them with great care. In this age when healing is more important than ever, I look forward to working with patients to achieve their greatest well-being on multiple levels.”

Empower Yourself and Change Your Life! Our mission is to assist you in achieving your goals, whether those goals involve expanding your awareness, balancing energy, clearing blocks, habit changes, or working through life changes and challenges.

Services include Spiritual Response Therapy, Emotional Freedom Techniques, Healing Touch, Reiki, Numerology, Hypnosis and Coaching. Check our website for more details as well as class information.


For appointments, call 804-379-4560 or email RiversWayVA@ See listing on page 47.

Coming to Edgar Cayce’s A.R.E. – Virginia Beach, Virginia

Call 800-333-4499 or go to

Edgar Cayce Meditation Training and Mentoring Certificate Course with Meditation Master John Van Auken February 15-18, 2018

Experience and share the transformative power of meditation and help change lives for the better! John Van Auken Gain the skills and experience you need to successfully practice—and teach others—Edgar Cayce-based meditation and mindfulness techniques. Open to all levels, novice to experienced. Certificate awarded.

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Foundations in Hypnosis: Training and Certification Course March 4-9, 2018

In-depth training in hypnotherapy techniques for weight loss, pain control, overcoming phobias and unwanted habits, past life regression, stress reduction, selfunderstanding, and more, with one of our best-rated and most experienced trainers, Jason Parker PhD, MHt. Psychologist, Educator, and Master Hypnotist Jason Parker PhD, MHt. Certificate awarded. Natural Enter a new career, enhance your current practice, Awakenings or use hypnosis as a valuable tool for soul growth.

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with code C182435 January / February 2018


news briefs

River City Acupuncture Welcomes New Practitioner


icky Lee, licensed acupuncturist and Chinese herbalist, is joining River City Acupuncture in January. Lee specializes in acute and chronic pain management, fertility, digestive and emotional health and more. In addition to Chinese Medicine, she offers reiki, and counseling in eastern nutrition and meditation. For a limited time, she will be giving complimentary herbal consultations. Pamela Howard, who opened Vicky Lee River City Acupuncture in 2013, is transitioning to Harrisburg, Pennsylvania where she will join her husband and open a new clinic. “My goal was to make the transition as painless as possible for River City clients,” says Ms. Howard. “Vicky and I practice similar therapeutic techniques. She was the first person I thought of to care for my patients.” For appointments, call 804-200-4054 or book online at See listing on page 44.

Vegan72 Restaurant Challenge to Encourage Meatless Dining


egan Action is hosting Vegan72, Richmond’s inaugural vegan restaurant challenge, from January 26 through 28. Although the number of people eating plant-based foods is estimated to have risen 500 percent since 2014, many restaurants still do not feature vegan options. Many Richmond chefs are up to the task of creating exciting plant-based menu items, so the challenge is for local restaurants to flex their skills with special vegan options for this weekend. Restaurants will create appetizer, entree, dessert and brunch selections for Vegan72 and nonprofit Vegan Action will conduct cooking demonstrations, offer a vegan beer school and provide a diverse selection of dishes throughout the city.. For more information, email Krissi Vandenberg at Director@ or visit See ad on page 27.

Experience the Healing Practice of Breathwork


elissa Terese Young, founder of Breathwork Worldwide and a Breathwork facilitator, is happy to be bringing the practice to Richmond. Breathwork is a respiratory therapy rooted in Eastern cultures. It originated centuries ago as a yogic pranayama (breath control) practice. Breathwork is simple and gentle, which means anyone of any age can benefit. In a non-invasive way, the individual learns to breathe in a Melissa Terese Young particular pattern while lying down comfortably. “Using their own breath, individuals can effectively treat stress-related illness and depression, heal physical and emotional trauma and addiction and empower themselves to take an active role in their own treatment,” says Young. “It is a beautiful way for anyone seeking to improve their physical, emotional, mental and/ or spiritual health.” Young is also certified in CranioSacral Therapy and reiki, and she integrates Q’ero shamanism, essential oils and hemp oil supplements into her therapeutic approaches. For more information, call 818 590-8644 or visit See listing on page 41.

Kinis Active Wear is for Everyone


inis is a new active wear company in Richmond that designs innovative products that help people realize the full strength of their body and mind. Kinis products are comfortable and accessible for people in all stages of their personal fitness journeys—not just the young and fit. Traditional shoes weaken the feet and ankles by encouraging poor form as we run, stretch and lift. Barefoot training strengthens even the most minute muscles in our body, so we’re equipped to live more active lives. Kinis is developing a barefoot training sock that allows people to safely and comfortably transition to a shoe-free workout experience. For more information, call 804-319-9525 or visit

Optimism is the faith that leads to achievement. Nothing can be done without hope and confidence. ~Helen Keller 12

Greater Richmond Edition



r. R. Keith Bell, founder and clinical director of Oriental Medicine Specialists, PC, has earned a Doctorate of Acupuncture and Chinese Medicine degree. He specializes in integrative reproductive medicine and has extensive training and experience Dr. R. Keith Bell providing coordinate care for his patients while helping them navigate the complicated healthcare systems. Dr. Bell has been a licensed acupuncturist in Virginia for nearly 20 years and he was the first to offer Traditional Chinese Medicine in Richmond. When he began his studies in the 1990s, Dr. Bell earned a Master of Science degree in Oriental Medicine. Location: 5500 Monument Ave., Ste. R. For appointments, call 804-358-7071. For more information, visit See ads on pages 17, 40 and 43.


ertified Holistic Health Coach Ellen Bernstein has completed advanced training in Aroma Acupoint Therapy, graduating from an intensive AAT Master Healer program. Aroma Accupoint Therapy uses different essential oils on acupuncture points to bring the system back into balance. She says, “The training was Ellen Bernstein taught by acupuncturists, and is a beautiful option if you can’t ‘do needles’, or even if you do!” Aroma Acupoint Therapy clients report that sessions have helped with their ability to cope with stress, pain management, fatigue, anxiety, depression, relieving tension, supporting weak conditions and improving focus and attention. Natural Awakenings readers receive 50 percent off their first session. Location: 5500 Monument Ave, Ste. T. For more information, call 804-399-3649 or visit See listings on pages 41 and 43.


r. James Tait IV, a board-certified chiropractic physician and Richmond native, has returned to his hometown at Back In Action Health Resource Center after spending several years in Florida. He has extensive training in the treatment and management of a multitude of sports and orthopedic conditions related to the spine Dr. James Tait IV and extremities. Dr. Tait, along with Dr. Kyle Moran, provide chiropractic care at Back In Action. Their work is complemented and supported by an award-winning group of massage therapists and longtime Richmond acupuncturist Susan Sandlin. Location: 4911 Augusta Ave. For more information, call 804-254-0200 or visit

EBEN ALEXANDER III MD, author of the New York Times bestselling Proof of Heaven and The Map of Heaven, shares the next phase of his journey to understand the true nature of consciousness and how to cultivate a state of harmony with the universe and our higher purpose. ( KAREN NEWELL , Co-founder, Sacred Acoustics, is an innovator of brainwave entrainment audio meditation. She demonstrates key practices of consciousness exploration: heart awareness, intention, and more. ( With Living in a Mindful Universe, they teach others how to tap into our greater mind and the power of the heart to facilitate enhancement of healing, relationships, creativity, guidance, and more. Using various modalities related to meditation and mindfulness, you will gain the power to access that infinite source of knowing to enrich your life.

LIMITED SEATING Location for both events: St. Mary’s Episcopal Church New Parish Hall 12291 River Road, Richmond, VA

*ADVANCE TICKET SPECIAL $100/BOTH DAYS To reserve your seat or for more info, call Carole: 804-481-5555

You can order tickets online at l l Purchase your book at the Alchemists at Stony Point Fashion Park and you will be entered to win a ticket to Living in a Mindful Universe. Drawing will be held on January 12, 2018.

January / February 2018


Tree Nuts Cut Colon Cancer Relapse


Daily Produce Servings Prevent Early Death


Researchers at the Imperial College London say that five servings of fruits and vegetables is a good start, but more is better. After conducting a worldwide meta-analysis of 2 million people that compared early mortality rates from cardiovascular disease and cancer, they recommend eating at least 10 three-ounce vegetable and fruit servings per day, which could prevent up to 7.8 million premature deaths each year.

AEROBICS KEEP THE BRAIN YOUNG Simple movement turns out to be the best way to lift mood, improve memory and protect the brain against age-related cognitive decline, according to Harvard Medical School researchers in an article, “Aerobic Exercise is the Key for Your Head, Just as It is for Your Heart.” Even brisk walking or jogging for 45 minutes can alleviate depression. The Journal of Physical Therapy Science notes that aerobic workouts can help people feel less stressed by reducing levels of the body’s natural stress hormones adrenaline and cortisol. 14

Greater Richmond Edition



Oleksandr Lysenko/

esearchers from the Dana Farber Cancer Institute examined nutrition and cancer recurrence data from 826 patients with Stage III colon cancer and found those that consumed two or more ounces of tree nuts a week experienced a 42 percent reduction in cancer recurrence and a 57 percent lower risk of death on average compared to those that ate no nuts.

The journal Scientific Reports recently published a study that confirmed a link between a diet high in sugar and common mental disorders. In 2002, researchers from Baylor College found that higher rates of refined sugar consumption were associated with higher rates of depression. A 2015 study that included nearly 70,000 women found a higher likelihood of depression in those with high added sugar intake, but not in those with a high intake of naturally occurring sugars such as those found in fruit. The World Health Organization recommends that people reduce their daily intake of added sugars to less than 5 percent of their total energy intake; Americans typically consume three times that much. Meanwhile, one in six people worldwide suffers from a common mental problem such as a mood or anxiety disorder.

zhuk _ ladybug/

Sugar Linked to Depression

health briefs


Generosity Cheers Mind, Body and Spirit A Swiss study gave volunteers $25 a week for four weeks, and told half of them to spend the money on themselves and the others to spend it to benefit others. Subsequent brain scans revealed a link between the altruistic acts and feelings of contentment, activating neurons in the ventral striatum associated with happiness. Even the intention alone to be more generous was enough to create these changes, and the amount spent did not influence the increase in levels of well-being. The discovery sheds fresh light on why many people feel gratified when giving, even when it costs them something.

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January / February 2018


global briefs

City Greenery Boosts Public Health

Urban trees help reduce obesity and depression, improve productivity, boost educational outcomes and reduce incidences of asthma and heart disease for residents, yet according to The Nature Conservancy, American cities spend less than a third of 1 percent of municipal budgets on tree planting and maintenance. As a result, U.S. cities are losing 4 million trees per year. Each summer, thousands of unnecessary deaths result from heat waves in urban areas. Studies have shown that trees are a cost-effective solution. Too often, the presence or absence of urban nature and its associated benefits is tied to a neighborhood’s income level, resulting in dramatic health inequities. In some American cities, life expectancies in different neighborhoods located just a few miles apart can differ by as much as a decade. Not all of this health disparity is connected to the tree cover, but researchers are increasingly finding that neighborhoods with fewer trees have worse health outcomes, so inequality in access to urban nature can lead to worse health inequities.

Wellness Works

Corporate Programs Boost Health and Bottom Line

Corporate wellness programs are linked to a 25 percent reduction in absenteeism and sick leave, 25 percent reduction in health costs and 32 percent reduction in workers compensation and disability costs, according to a 2016 meta-analysis of corporate wellness studies by Edelman Intelligence. For details, visit

To read the white paper, visit

Laughter is the sun that drives winter from the human face. ~Victor Hugo

Veggie Doctors

Cardiologists Urge Plant-Based Hospital Meals

The American College of Cardiology (ACC) is advising hospitals in improving patient menus by adding healthy, plant-based options and removing processed meats, which have been linked to 60,000 cardiovascular deaths annually. The ACC Heart-Healthy Food Recommendations for Hospitals states, “At least one plant-based main dish should be offered and promoted at every meal.” ACC also urges that processed meats such as bacon, sausage, ham, hot dogs and deli meats should not be offered at all. These guidelines extend to hospital cafeterias and onsite restaurants. The American Medical Association has also passed a resolution that calls on hospitals to provide similarly healthy meals. Processed meats are now considered carcinogenic to humans, according to the World Health Organization. A 50gram serving a day—one hot dog or two strips of bacon— increases colorectal cancer risk by 18 percent. “Too many heart disease patients have had their recovery undermined by bacon and hot dogs on their hospital trays,” says Dr. Neal Barnard, president of the nonprofit Physicians Committee. 16

Greater Richmond Edition



Urban Trees

Dr. Keith Bell, DACM Dr. R. Keith Bell, better known to his colleagues & students as Dr. Keith, is an internationally recognized expert in Integrative Reproductive Medicine & Holistic Preconception Planning. Since 2000, he has served as the Clinical Director of Oriental Medicine Specialists, PC, the first medical clinic in Richmond, VA to offer the full scope of Traditional Chinese Medicine. Dr. Keith also created the Conscious Conceptions Program in 2005, the first comprehensive holistic fertility enhancement program in central Virginia.

A sought-after teacher and lecturer, Dr. Keith is committed to bringing inspiration to his patients & the world. He has been featured in Richmond Magazine’s TOP DOCS and was one of the first speakers invited to Integrative Fertility Symposium in Vancouver Canada. In 2005, Dr. Keith worked with James Madison University to develop & teach groundbreaking new courses, including an introduction to Holistic Nursing. Residents from Virginia Commonwealth University's School of Medicine are frequent observers at OMS Doctor of Acupuncture & Chinese Medicine where Dr. Keith provides supervision Masters of Science in Oriental Medicine while giving our next generation of doctor’s firsthand experience with Holistic Diplomate in Acupuncture medicine. A lifelong supporter of the arts, Dr. Keith is also a passionate philanthropist who supports many non-profit groups including VMFA, Amaranth Dance Co, & the True Colors Fund. In his free time, Dr. Keith can be found taking long walks or having coffee at sidewalk cafes with his French Bulldog, Mr. Bigg, by his side. Dr. Keith also enjoys cooking for his family and friends. He is especially fond of wandering the aisles of local health food & specialty stores for inspiration. You can wander with him on Instagram @r_keith_bell.

Licensed Acupuncturist

Certified Professional Doula

Oriental Medicine Specialist, PC | 5500 Monument Ave Ste R, Richmond, VA 23226 (804) 358-7071

(804) 358-7073 January / February 2018


community spotlight


A Village of Health Support by Kathleen Barnes


ecoming healthy and maintaining wellness is a process that can be eased by engaging a group of experts. At the Apex-MD Integrated Holistic Wellness Center, in Glen Allen, a team of health and wellness practitioners provide a wide array of services for achieving this, naturally. It is a veritable village of health and wellness service providers. A conventional primary care medical practice, Apex-MD incorporates complementary therapies from around the world to help patients achieve optimum health, not just freedom from pain and disease. The practice integrates Eastern and Western approaches to healthcare. Dr. Suman Banerjee, founder and chief medical officer, and his wife, Dr. Rumki Banerjee, co-founder and medical director, have created a health center that offers the best of both worlds. In this way, Apex-MD treats not only the discomforts or symptoms of illness, the doctors, nurses and other practitioners also explore and treat the reasons behind it, identifying and

addressing the root causes of disease—they view the body as one integrated system, not a collection of independent organs. “At Apex-MD, we believe medical care should be based on both science and inquiry, while remaining open to new paradigms. Our providers are prepared, ready and willing to take patients on this new journey towards holistic wellness,” says Suman. “They work with patients to develop positive habits so they can feel happier and healthier.” To address the symptoms and causes

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of illness, a number of complementary approaches are available through Apex-MD, including IV therapies, pain management with K laser, ayurvedic consultations and services, medical and therapeutic massage, yoga and dietary/lifestyle counseling. Ayurveda involves identifying an individual’s inherent constitutional makeup, developing a customized detoxification process and providing support for maintaining healthy balances in mind, body and spirit. With the guidance of a physician, medical massage can accelerate healing from surgery or improve pain symptoms so that patients avoid surgery. Yoga can help with a number of physical and emotional issues, bringing increased balance, strength and calmness. Dietary and lifestyle counseling includes assistance with weight-loss goals, meal planning, recipes, maintaining self-esteem regarding food and food choices, personalized lab testing and support for positive self-care. This spring Apex-MD plans to introduce a new workshop, Supercharge Sunday, to help people build a foundation for developing and maintaining a balanced and healthy lifestyle in an informative and supportive atmosphere. The goal of each session is to help participants feel better and have more energy. This village of experts at Apex-MD provides the services needed to meet a multitude of holistic health goals.


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age healthier eating habits at home and lead by example.”

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Portions Matter

Healthy Weight Kids Food Choices that Prevent Obesity by Amber Lanier Nagle

Small changes in daily eating routines translate into healthier weight for America’s kids.


n 2010, President Obama and Michelle Obama launched Let’s Move! as their signature initiative to tackle epidemic levels of U.S. childhood obesity. While modest progress has been made, it remains a public health crisis. A brief by the U.S. Centers for Disease Control and Prevention reported that the obesity rate remained fairly stable at nearly 17 percent between 2011 and 2014 for children 2 to 19 years old.

Caused mainly by inadequate physical activity, unhealthy diets and rare genetic factors, obesity increases the risk of significant health problems, including high blood pressure and Type 2 diabetes, plus joint and breathing issues. “We must launch our own family anti-obesity campaigns,” urges pediatrician Ricardo Riesco, co-owner of Peds Care, in Dalton, Georgia. “Along with increasing activity levels, we can encour-

In today’s “supersize-me” climate, teaching youngsters about appropriate portion sizes is imperative in fostering healthy eating habits. “It’s often hard for parents to find time to cook a meal at home,” Riesco acknowledges. “Too often, parents will pick up fast food for dinner, which is typically higher in calories and fat, plus the portion sizes are far too large.” When parents can’t prepare a meal from scratch, a frozen, boxed meal can be a better alternative than fast food. “The portions are more appropriate, so there’s more control of how much a child eats.” Tasty frozen organic meals are now available at many grocers.

Rethinking Family Plates “A large part of the obesity problem stems from children consuming sodas and refined, processed, junk and fried foods,” says Daemon “Dr. Dae” Jones, a Washington, D.C., naturopathic physician and author of Eat More Plants. “They are low in nutrients, and high in sugars and calories that pack on the pounds.” Jones says the best way to combat obesity and form healthy eating habits is to replace processed foods with a whole foods diet plentiful in colorful fruits and vegetables, with sides of whole grains, nuts and seeds, and beans and legumes. “These foods are high in vitamins, nutrients, fiber, proteins and healthy fats. Lean meats, chicken and fish are good choices for protein, as well.”

Breakfast and Snacks Breakfast provides fuel for the body and

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Media Promote Junk Food by Amber Lanier Nagle

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helps young minds concentrate and learn, so experts warn against skipping or skimping on it. “I tell parents to, ‘Get out of the box,’” says Doctor of Naturopathy JoAnn Yanez, executive director of the Association of Accredited Naturopathic Medical Colleges. “Offer them a balance of fats, proteins and complex carbohydrates.” She suggests making a batch of pancakes using an extra egg or almond meal for protein, served with fresh fruit and nitrate-free sausage. “I also recommend steel cut oats,” she says. “I make them in advance, and in the morning add in all sorts of good stuff such as fresh fruit, almond meal and almond milk.” “Although almost everything can be enjoyed in moderation, decreasing or eliminating high-calorie, high-fat, lownutrient treats can also help children develop healthy eating habits for life and prevent obesity,” says Registered Dietitian Wendy Palmer, manager of child wellness and a certified health education specialist at Children’s Healthcare of Atlanta. “A medium-sized apple or banana, or a cup of baby carrots with hummus, is a nutrientrich snack for kids. Avoid snacks that have no nutritional value or are coated in sugar.” For more good ideas, see HealthySnackingOptions.


econdary causes of childhood obesity include pervasive junk food marketing. A recent study in Obesity Reviews showed that young people exposed to advertising for foods and beverages high in fat, sugar and salt had a higher incidence of selecting the advertised products instead of healthier options. Parents can use simple strategies to limit their kids’ exposure to this mesmerizing influence.


Reduce Screen Time—Decrease the amount of time children spend viewing TV, computers, tablets and smartphones.


Teach Kids About Advertising—Watch some ads with children. Talk to them about misleading messaging, underscoring how most advertisers’ intentions aren’t in the audience’s best interests.


Fast Forward Through Commercials— Take control and bypass ads using a DVR player or streaming service; mute the TV during ads. Primary source:

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No Sugary Drinks “There’s a strong correlation between sugary drinks and overweight, obese children,” observes Palmer. “I recommend that parents remove all sugary sodas, sports drinks and juice boxes from their children’s diets. Water and unsweetened seltzer water are great alternatives.” Palmer notes that many eating patterns are set before a child turns 3, so limiting all sugary drinks, including juices, is an important component of teaching young children healthier eating habits that will last a lifetime. Studies suggest a strong link between obese children and obese adults, so for parents concerned that their child’s cute baby fat has turned into something more, the time to act is now. Amber Lanier Nagle is a freelance writer in Northwest Georgia (

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DIAL DOWN STRESS How to Stay Calm and Cool by Lisa Marshall


hether from natural disasters, divisive politics, unmanageable workloads or a smartphone culture that makes it tough to unplug, U.S. adults are feeling more strain now than they have at any other time in the past decade, according to the American Psychological Association’s 2017 Stress in America Survey. One in three say their stress has increased in the past year and one in five rate the level at eight or more on a scale of one to 10. About three in five, or 59 percent, say they believe this is “the lowest point in the nation’s history” and nearly two-thirds say concerns about our nation’s future (including its health care, economy and international relations) are key sources of their stress. “We’re seeing significant stress transcending party lines,” notes Arthur C. Evans Jr., Ph.D., the association’s CEO. All that stress is having a powerful impact on health, with as many as 80 percent of visits to primary care physicians characterized as stress-related, according to the American Medical Association. 22

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Adopting the right attitude can convert a negative stress into a positive one. ~Hans Selye Workplace stress accounts for 120,000 deaths a year—more than influenza, diabetes and Alzheimer’s disease combined—according to a 2015 Stanford University study. Yet, empowering news has emerged amid this epidemic of anxiety-related illness. Research shows that by eating right, exercising and changing our mindset about stress itself, we can buffer our bodies from many health hazards. “Unfortunately, you can’t always avoid the things that stress you out. But you can control how you respond to stress before it takes over your life,” says Melanie Greenberg, Ph.D., a Mill Valley, California, psychologist and author of the recent book The Stress-Proof Brain: Master Your Emotional Response to Stress Using Mindfulness and Neuroplasticity.

Our Brain on Stress

Whether it’s an urgent email from the boss or a rude motorist driving unsafely, tense situations elicit a physiological response remarkably similar to what might occur if we were chased by a lion. Deep inside an almond-shaped region of the brain called the amygdala, an alarm goes off, signaling the release of hormones like adrenaline and cortisol that boost heart rate, usher extra blood to muscles, hasten breathing and spike blood sugar to provide more fuel for the brain to react. Evolutionarily, this response was key to early human survival, providing the energy boost needed to flee predators. Even today, it has its upside, says Greenberg. “In the short term, stress can be exciting and even beneficial, revving you up so you can put your passion and energy into something.” But chronic excess can lead to high blood pressure and blood sugar, inflammation, cognitive problems and a hair-trigger response to stress, in which our body overreacts even to mild annoyances. It can also, research suggests, accelerate aging by

eroding the protective caps on our chromosomes, called telomeres. “Think of the stress response as an elastic band,” says Dr. Mithu Storoni, a Hong Kong physician and author of the new book Stress Proof: The Scientific Solution to Protect Your Brain and Body — and Be More Resilient Every Day. “If you pull it and it snaps back immediately, that’s fine. But if you pull it too intensely or too frequently, it doesn’t snap back, and there are lots of downstream consequences.”

Stress-Proofing Our Body

Eating right can better protect our bodies, says New York City Registered Dietitian Malina Malkani. She recommends loading up on nutrient-dense, high-fiber foods like leafy greens, beans and lentils, nuts and seeds during stressful times, because they can slow our rate of digestion and minimize unhealthy dips and spikes in blood sugar. Beneficial, bacteria-rich foods like yogurt, kefir, sauerkraut and kimchi are other foundational foods for stressresilience, says Storoni, because they can dampen bodily inflammation that arises from chronic tension. They can also replenish bacterial strains like lactobacillus and bifidobacteria which, according to studies of college students, tend to decrease when we feel pushed beyond our limits to handle what’s coming at us. One 2016 study of 171 volunteers, published in the Journal of Complementary and Alternative Medicine, found that those that ate yogurt containing lactobacillus plantarum daily for two months had fewer markers of stress in their blood. Another study published in the European Journal of Clinical Nutrition in 2007 found that when 132 adults drank a probiotic-infused milk drink daily for three weeks and were then subjected to an anxiety-prone situation, their brains reacted more calmly than those of a control group. “Probably the most important thing you can do to make your body stressresilient is to maintain a healthy ecosystem of bacteria in your gut,” advises Malkani, who recommends exchanging dessert for low-sugar yogurt every day and taking probiotic supplements as well as steering clear of sweetened beverages and refined

Seven Ways to Banish Stress by Lisa Marshall


e can take charge and do even more things to keep stress at bay in the first place, says Christine Carter, Ph.D., a University of California, Berkeley, sociologist and author of The Sweet Spot: How to Accomplish More by Doing Less. “I’m all about prevention,” she says. “There are many ways to set up your life to be less stressful.”


Multitask less, monotask more:

“The brain was not evolved to multitask and it can be stressful when we try to do so,” says Carter, referencing a Stanford University study. “At the end of the day, we end up feeling fried.” She recommends setting up a “fortress against interruption” for an hour or two each day when we feel most alert. Put the phone on mute, don noisecanceling headphones and ask coworkers or family members to not interrupt your focus on an important priority.


Don’t be a chronic media checker: Eighty-six percent of

Americans say they constantly or often check their email, texts or social media accounts, according to the latest Stress in America Survey. Half of U.S. workers say they respond to every email within a half-hour. Carter recommends instead scheduling a block of time at the beginning and end of each day for the task. During weekends and evenings, disable email and social media notifications. Research shows the more often we check, the more stressed we are. One recent study of British office workers found that checking email almost immediately boosts heart rate, blood pressure and cortisol levels, while refraining causes the stress response to subside.


Limit choices: Making decisions can

be stressful, and we are all faced with an increasing number of them every day. To limit a personal decision-making load, get boring. Devise a meal plan that doesn’t vary from week to week (unless it’s a happy creative outlet). Stock the wardrobe with favorite styles of shirts and shoes in different

colors. Select and stick with one brand of natural toothpaste or granola.


Don’t overthink things: Ruminating on past events and relationship problems can be a great source of stress in the present moment. If there’s nothing that can be done about it, stop thinking about it. Literally visualize a stop sign when the thought bubbles up.


Daydream: Idle times, like standing

in line, sitting in traffic or showering can allow our brain to rest and recover from hassles. Embrace such opportunities and don’t clutter them up with technology; leave the phone and radio off.


Meditate: Invest 10 minutes daily to

sit still, focus on breathing, visualize an image or stare at an object and try to keep thoughts from drifting. Brain imaging studies published in the Brain Research Bulletin show that “Through [such] meditation, it’s possible to rewire your brain to create a new, stronger circuit that keeps your emotional reactivity under control,” says Dr. Mithu Storoni, who has published a book on the topic.


Heighten spirituality: Whether it’s regularly attending religious services, yoga meditation sessions or quiet walks in the woods, a spiritual practice can be a powerfully effective means of coping with stress and mitigating its health impacts. Duke University research shows that people regularly engaged in a spiritual practice are more likely to survive heart surgery, recover better from stroke, have shorter hospital stays and become depressed and stressed less often. “Spirituality connects you to the broader world, which in turn enables you to stop trying to control things all by yourself,” explains Dr. Roberta Lee, an integrative physician, in her book The SuperStress Solution. “When you feel part of a greater whole, it’s easy to understand that you aren’t responsible for everything that happens in life.” January / February 2018


boost levels of brain-derived neurotrophic factor (BDNF), a critical brain protein diminished by stress and sleep deprivation, significantly more than weight training or intense exercise. On the flip side, excess strenuous exercise (laps around the track or an intense gym workout) can boost inflammation, whither brain cells, and aggravate the physical impacts of stress, says Storoni. “If you want to exercise to relieve the stress you just experienced, keep it at low intensity,” counsels Storoni. If possible, work out in the morning, as it can boost melatonin levels at night, helping you get to sleep faster, she notes.

Stress-Proofing Our Mindset

While diet and exercise can buffer our body from the impacts of chronic stress, a shift in mindset can keep it from becoming chronic in the first place, says Greenberg.“The goal is not to eliminate stress, but to put it in its place—to use its energizing and motivating aspects to take care of what needs to be done, and then relax,” and stop paying attention to it. This, she says, requires being mindful of

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People with a stress-hardy mindset may temper stress as an “excite-and-delight” challenge in adventurous situations. Others “tendand-befriend”, reaching out to help and comfort in times of tragedy. Studies show that when participants are told, “You’re the kind of person whose performance improves under pressure,” it does—by as much as one-third. ~Harvard Medical School Healthbeat

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carbohydrates. The spice turmeric is also a good stress-buster due to its anti-inflammatory properties and ability to help normalize blood sugar, Storoni notes. Despite our natural craving for comfort food, it’s a good idea to go easy on saturated fats in the immediate aftermath of a traumatic situation, because stress slows fat metabolism. In one recent study, Ohio State University researchers asked 58 women about their previous day’s stressors, and then fed them the fat-loaded equivalent of a double cheeseburger and fries; the stressedout women burned 104 fewer calories. “If a woman had a stressful day at work every day and ate a meal like this, she could easily gain seven to 11 pounds in a year,” says study author Jan Kiecolt-Glaser, a professor of psychiatry and psychology and director of the university’s Institute for Behavioral Medicine. Exercise, too, can help combat stress-related illness. But Storoni attests that not all exercise is created equal. One recent study in the Journal of Physiology found that in animals daily moderate exercise (the equivalent of a light jog) can

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what’s happening in the present moment. “When you feel your heart racing at the sight of another urgent demand at home or work, stop what you are doing, take a deep breath and tune into what’s happening in your body,” advises Greenberg. She notes that when the highly reactive amygdala “hijacks the brain”, we often say and do things in the heat of the moment that we later regret. Waiting just a moment (like counting to 10) allows the more rational part of our brain (the prefrontal cortex) to kick in. “It allows you to go from panic to, ‘I’ve got this.’” Greenberg observes that we often feel most stressed when we feel out of control. When faced with a daunting task, it may help to make a list of the things we have control over and a list of the things we can’t control—then make a plan to act on the manageable one and let the others go. “Mindfulness is also about keeping our self-judging and ruminating mind at bay, which may keep repeating, ‘I’m not doing enough,’” she says. “Realize that you do not have to listen to every thought that comes into your head. Ask yourself, ‘What is the most important thing for me to focus on right now?’” Greenberg also says it’s important to aim to broaden and brighten our view in tough times, explaining, “Feeling stress biases your brain to think in terms of avoiding threat and loss, rather than what you can gain or learn from the situation.” Start by jotting down three ways this challenging situation may be beneficial in the long run; also make a list of things and people we are grateful for, she suggests. “Practicing gratitude helps you realize that you have a choice about what to focus your attention on and you don’t have to let stressors take all the joy out of life,” according to Greenberg. As an added bonus, “You’re less likely to take your stress out on loved ones when you think about what they mean to you and how they have helped you,” she says. Lisa Marshall is a freelance health writer in Boulder, CO. Connect at

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EAT WHEAT AGAIN Eight Ways to Restore Gut Health by John Douillard


he New York University Langone Medical Center recently reported that 74 percent of Americans experience some form of digestive distress, a quarter are obese and more than 100 million U.S. adults are pre-diabetic and don’t know it. While many blame such problems on eating wheat, some food scientists disagree, including those citing two major studies by Harvard researchers; following more than 100,000 people for 25 years, they concluded that those eating the most wheat compared to low-gluten folks had a 13 percent lower diabetes risk and no greater risk of heart disease. While the standard American diet, which includes highly processed wheat, is likely responsible for many of these health concerns, plenty of science links a diet rich in whole grains, including whole wheat, to weight loss, better digestion and lower blood sugar. The Mediterranean Diet, replete with whole grains and wheat, is still revered as one of the healthiest-known diets. Centenarians that live in the famed “blue zones”, recognized for their longevityenhancing environment and lifestyles, eat a non-processed, whole-food diet rich in whole grains and wheat. 26

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Many Americans that are gluten-sensitive today digested wheat fine when they were young. At some point, our ability to digest foods that are a bit harder to digest, like wheat and dairy, became compromised. It’s possible to reboot.

Delete Processed Foods

The first step toward reestablishing digestive strength is avoiding all processed foods. A study in the journal Diabetes Care linked a processed food diet to a 141 percent increase in belly fat, high blood sugar and high cholesterol. It further showed that a diet of whole grains, including wheat, reduced the risk of these health concerns by 38 percent. Monitor these ingredients to achieve a healthier diet. n Avoid all added sugars or artificial sweeteners. Allow nothing more than six grams of naturally occurring sugar per serving. n Avoid fried foods and baked goods made with refined cooking oils used to preserve them like bread, muffins, cookies, energy bars, most packaged foods and chips. n Eat bread that’s only made of organic whole wheat, salt water and starter.

Highly processed vegetable oils are used as preservatives in most packaged foods, including bread. Processing these oils renders them indigestible. Linked to congestion of the liver and gallbladder, they disable liver bile so it can’t break down either good or bad fats, also making it insufficient to buffer stomach acids. Without adequate bile production to neutralize stomach acid, the stomach won’t produce the needed acid to digest proteins like gluten and the casein in dairy. This malady has effected a huge spike in gallbladder surgeries and epidemic levels of obesity, high blood sugar and food intolerances. To boost bile flow, enjoy these foods daily: n Eat one red beet and one apple a day— either raw, cooked, juiced or blended. Add celery and make a bile-flow smoothie. n Consume one teaspoon of both coconut oil and high-quality olive oil per day. n Eat more artichokes, bitter roots and leafy greens. n Drink fennel and fenugreek tea with meals.

Strengthen Stomach Fire

Instead of taking digestive enzymes or a hydrochloric acid-based stomach acid pill, stimulate the stomach to make its own acid and the small intestine and pancreas to produce digestive enzymes. This is best done regularly with the following five spices: n Use ginger, cumin, coriander, cardamom and fennel. Studies published in journals such as Molecular Nutrition & Food Research and the Journal of Nutritional Biochemistry suggest that when these five spices are used together —as a supplement, in cooking or to flavor food—they act as a total upper digestive reset. These five-star spices: 4 Stimulate digestion 4 Increase bile flow, pancreatic and small intestine enzyme activity, and fat and sugar metabolism 4 Decrease H. pylori, an opportunistic acid-producing microbe, from adhering to the stomach 4 Decrease gas and bloating 4 Support optimal weight, microbiology

health, growth of good gut bacteria and elimination 4 Act as powerful free-radical scavengers Following these simple steps of nutrition will set gluten sufferers on the right path to retraining the body to digest and enjoy wheat again. John Douillard, a Boulder, CO, doctor of chiropractic and creator of the wellness website, is the former director of player development and nutrition advisor to the New Jersey Nets NBA team. He is author of the book Eat Wheat: A Scientific and Clinically-Proven Approach to Safely Bringing Wheat and Dairy Back into Your Diet. Learn more at

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January / February 2018


10,000 Steps and Counting Keep Moving to Stay Fit


by Kathleen Barnes

e have become a nation of couch potatoes. The average American takes only 5,900 steps a day, somewhat better than the sedentary Brits that average less than 4,000. The notion that overall we need to take 10,000 steps a day to be physically fit started with manpo-kei, a 1960s Japanese marketing tool to sell pedometers. While the 10,000 steps concept lacks specific supporting science, it’s widely acknowledged that we are healthier the more that we move. Affixing a target number to it helped spread the notion of the benefits of walking, says Catrine Tudor-Locke, Ph.D., a walking behavior researcher at the University of Massachusetts at Amherst. Tudor-Locke is a proponent of the walking goal, although she readily admits the real objective is to get people moving more. “Any opportunity to walk more, more frequently and farther, wherever that is—it all adds up,” she says.

Making 10,000 Steps Possible For those already physically fit and physically active, 10,000 steps is a no-brainer. However, it’s never too late to start for those with exercise programs that have been supplanted by a too-busy-toworkout lifestyle. There’s probably no easier exercise than walking, says Dr. Melina Jampolis, the Los Angeles author of The Doctor on Demand Diet. “Walking is the number one exercise I recommend to most of my patients, because it is exceptionally easy to do, requires only a supportive pair of quality sneakers and 28

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has tremendous mental and physical benefits that increase just by getting outside in the fresh air.” The biggest bang for the increased effort is the first 3,000 to 4,000 steps between the sedentary baseline and 10,000 steps, Tudor-Locke explains. “Still, 10,000 steps is the magic number for the average American,” says Dr. Michael Roizen, chief wellness officer at the Cleveland Clinic, in Cleveland, Ohio. “That specific number of steps seems to help break down insulin resistance, an underlying cause of Type 2 diabetes. We’re not exactly sure how this happens, but we know that this amount of exercise takes the glucose from the blood where it is a hazard to the cells, so that it becomes less hazardous.”

Exponential Health Benefits Many more well-documented health benefits of a walking program include: 4 increased heart health 4 lower blood pressure 4 stronger muscles 4 improved balance 4 weight control 4 natural stress relief Several studies from places like Harvard Medical School’s affiliate Brigham and Women’s Hospital also show that a brisk walking program nearly cut in half the risk of early death in breast cancer patients. Most exercise experts note that a walking pace that leaves the walker only slightly out of breath reaps the greatest rewards. “One hundred steps a minute is a good cadence,” advises Tudor-Locke. The U.S. Centers for Disease Control and Prevention recommends at least 150 minutes of exercise weekly, or 30 minutes five days a week, for virtually everyone. Many experts don’t believe it’s necessary to move for 30 minutes straight. Ten-minute increments work fine; so a quick morning walk around the block, another outing during the lunch hour and a refreshing walk with the dog after work can do the trick. Some evidence from the Centers for Disease Control and Prevention’s National Center for Chronic Disease Prevention and Health Promotion suggests that varying walking speed is even more effective in overcoming insulin resistance and burning calories.

Counting Up Roizen recommends wearing a pedometer or using a free iPhone app (no need for a fitness band), mainly to keep up awareness of our daily step count. There’s no age when we don’t need to walk anymore. If a consistent 10,000 steps does wonders for health, some ask if more would be better. “Ten thousand is the answer for health and longevity, but 12,000 or more makes a difference for fitness and calorie burning, so go for it!” Roizen says. Kathleen Barnes is the author of numerous books on natural health, including Our Toxic World: A Survivor’s Guide. Connect at

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fit body

Breathwalking Adds Benefits T

his kundalini yoga breathing technique, when combined with a brisk walking program, changes the basic rhythms of the body, even at cellular levels, according to the Kundalini Research Institute, in Santa Cruz, New Mexico. Breathwalking, a particular combination of breathing and walking, improves several brain functions, according to research the institute conducted with the University of Arizona. Breathwalking, compared to normal walking, increases executive function by as much as 80 percent and improves cognitive function, judgment and mental focus. Other findings by the institute are that breathwalking improves vision, including depth of field and clarity of detail, as well as muscle balance and heart function. “If aerobic exercise resembles the pure power of a single frequency emanating from a strong radio station, then breathwalking looks like many frequencies mixed into complex and richly textured patterns. One is a tone; the others add melody, chords and harmonies. It is like comparing loud noise to sophisticated music,” notes the organization’s website.

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How to Do It Wave breath: Inhale steadily through the nose to the count of four while taking four steps, exhale through the mouth to a count of four while taking another four steps. Stair breath: Make four distinct inhalations through the nose to a count of four while taking four steps; and then exhale through the mouth in four sharp exhalations while taking another four steps. Dr. Jim Nicolai, who is affiliated with the University of Arizona Center for Integrative Medicine, in Tucson, has created a helpful instructional video at

A dream doesn’t become reality through magic; it takes sweat, determination and hard work. ~Colin Powell

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January / February 2018


natural pet

Cats Hear Up to 64,000 Hz


Marlow credits her cat, Osborn, with inspiring her interest in music for animals. When Osborn was injured, she visited the veterinary hospital and sang to him to keep him calm. Her home state’s Litchfield Veterinary Hospital became her initial testing ground for species-specific music. “We use Pet Acoustics music boxes in

by Sandra Murphy

He could tell by the way animals walked that they were keeping time to some kind of music. Maybe it was the song in their own hearts that they walked to.

Each Species Grooves to Its Own Beat

Horses Hear Up to 33,500 Hz Marlow found that horses prefer rhythmic pieces matching their natural movements. “When a Tennessee walking horse breeder played music during a birth, the foal and mother recovered faster than usual.” After that, “The horses ran to the barn upon hearing the same music.” Sally Morgan, a physical therapist and advanced certified Tellington TTouch practitioner in Northampton, Massachusetts, who has enjoyed freestyle performance riding, says, “I liked to play our songs in the barn. Five CD players can keep horses relaxed most of the day. They don’t like country-western music; it’s often sad and in the wrong cadence. Classical music like Bach is calming. 30

Greater Richmond Edition

When I played Pachelbel’s Canon in D on my flute, my Morgan gelding, Ten Penny Moonshine, listened for hours.”

Rabbits Hear Up to 42,000 Hz “Rescued rabbits like long tones, common in music accompanying yoga or reiki,” Morgan relates. “Long tones hold a chord with layers of notes on top.”

~Laura Adams Armer

Dogs Hear Up to 45,000 Hz “People hear in stereo, animals in mono,” says Marlow. It’s why dogs tilt their heads left to right—to allow more sound waves into their ears—collecting information from various angles. Sound frequency and intensity keeps an animal alive in nature; they learn to flee in another direction, not analyze. Separation anxiety is often due to a sound the dog doesn’t recognize, Marlow explains. Sound triggers behavior, whether good or bad, as dogs relax or are stressed. Music releases tension from their being ever-vigilant as seen in their posture. To understand what a dog hears, sit or crawl on the floor. Electronic speakers are usually positioned at heights conducive for our ears, not theirs. “For the holidays, my dogs and horses like We Three Kings, The Holly and the Ivy and especially Greensleeves for their baroque roots and repeating patterns,” notes Morgan.

Makushin Alexey/


ust as dogs’ and cats’ noses are more efficient than ours, they also have better hearing, reacting to a broader and higher range of frequencies and vibrations. “We sense our world from where our ears are. Our plane is generally five to six feet high; animals closer to the ground hear things differently,” says Janet Marlow, founder and CEO of Pet Acoustics, in Washington Depot, Connecticut. The internationally renowned musician, composer and sound behaviorist has invented species-specific music based on her 30 years of research. Humans hear up to 23,000 Hertz (Hz), which differs substantially from that of many other creatures ( deafness/HearingRange.html). A Hertz is a standard unit of frequency set at one cycle per second.

Roman Pyshchyk/

the cat ward, recovery rooms and exam rooms,” says Heather Florkowski, a certified technician at the facility. “In our experience, stress inhibits the healing process. Like people, animals are anxious when ill and visiting the doctor’s office. Music helps ease their stress. At home, when I move the music box to another room, my dog follows it.” “During a TTouch session, cats are completely relaxed when I play New Age music for them,” says Morgan. “Pick music that fits the cat’s personality. You can tell what they like from their body language; it’s not always what you’d expect.”

Aquarium Fish Hear Up to 3,000 Hz “Fish are frantic animals that must always anticipate their next meal,” says Sam Williamson, a former marine biologist in Edinburgh, Scotland. “When I started playing classical music at feeding time, I noticed my three betas became calmer. A piece by Benjamin Britten, started two minutes before feeding, led to them expect food only when the music played.”

Domesticated Birds Hear Up to 8,500 Hz In the wild, birds are part of a flock. At home, they’re often solitary. “Birds are the most musical and communicative of all animals,” remarks Marlow. “Without companionship, birds can get neurotic and pull their feathers out. Provide a sense of the outdoors by including nature sounds in played music.” “Animals need us to be aware of their hearing,” Marlow advises. “Holistic pet people have addressed improved diet and medical procedures. Understanding how music supports their well-being also enables us to better care for them.” Connect with Sandra Murphy at

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calendar of events CALENDAR DEADLINE: All Calendar events must be submitted in writing by the 1st of the month preceding publication. Email to



Tuesday Yoga in the Garden – Tues, 1/22/6. 9-10am. Learn yoga’s calming rhythms of breathing, movement & posture. Jacqueline Gooding. $153, $75/Garden mbrs. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. Register:

Continuing/Mixed Level Yoga – Mon, 1/8-2/26. 4:30-5:45pm. Integral yoga class for students w/some experience. Mindful yoga postures, breathing exercises, yoga nidra & meditation. Nora Vimala Pozzi. $104/8 wks, $15/drop-in. Yoga Helps, 213 Roseneath Rd, Ste 213. 804-342-1061.

WEDNESDAY, JANUARY 3 Wellness Wednesdays Yoga at Trapezium Brewing – 6:30pm. Monthly class held in the loft. Part of Ale-N-Asana series at breweries. Check eventbrite for details & tickets. $12/pre-purchased tickets. 423 3rd St, Petersburg.

THURSDAY, JANUARY 4 Thursday Yoga in the Garden – Thurs, 1/4-2/8. 10-11am & 6-7pm. Learn yoga’s calming rhythms of breathing, movement & posture. Jacqueline Gooding. $153, $75/Garden mbrs. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. Register: bit. ly/MINDbody. Primordial Qigong Movement Form – Thurs, 1/4-2/1. 1:30-3pm. 5-class weekly series teaches a joyful sequence of movements that gather powerful, self-healing energies from the Earth, the heavens & the 4 directions. Loose, free-flowing movements; an easy form to learn. Joy Black. $129. ONE Wellness Center, 4110 Fitzhugh Ave. Register: FIT4BABY Grand Opening – 7:30-8:30pm. Join us for a prenatal fitness class taught by FIT4MOM Richmond Owner, Natalie Russell & FIT4BABY Instructor, Liza Jamison. Free. MyBirth, 1726 Altamont Ave. Register:

SATURDAY, JANUARY 6 Beyond Motivation, Change is Now – 10-10:45am. Do you have goals you’d like to accomplish in the New Year? Learn why motivation is not the answer & develop great strategies to achieve your goals. First 10 to sign up receive a toolbox filled w/great tools to help move you toward your goals. Tracey Ikenberry. Free. Register by 1/5, 12pm: 804-405-1999.

SUNDAY, JANUARY 7 Church of Breath – 9:30-11:30am. Creating a sacred gathering space to connect to source through the yogic practice of Breathwork. Call for location: 818-590-8644. Nia FloorPlay Workshop – 10:30am-1pm. An expressive movement program using your body & the floor to achieve self-healing & holistic fitness. Heather Umberger, Integrative Wellness Practitioner. $45. ONE Wellness, 4110 Fitzhugh Ave.  804-303-2869. Mixed Level Yoga – Sun, 1/7-2/25. 5-6:15pm. Integral yoga class for students w/some experience. Mindful yoga postures, breathing exercises, yoga nidra & meditation. Nora Vimala Pozzi. 8-wk session. Yoga Helps, 213 Roseneath Rd, Ste 213. 804-342-1061.


Greater Richmond Edition

Continuing Yoga – Mon, 1/8-2/26. 6-7:30pm. See listing above. Nora Vimala Pozzi. $104/8 wks, $15/ drop-in. Yoga Helps, 213 Roseneath Rd, Ste 213. 804-342-1061.

TUESDAY, JANUARY 9 X-Gentle Yoga – Tues, 1/9-2/27. 9:15-10:15am. Combines chair yoga w/yoga on the mat. For people w/ some physical limitations or for those who enjoy a slow pace. Nora Vimala Pozzi. $120/8 wks, $17/ drop-in. Location: Byrd Park area. 804-342-1061. X-Gentle Yoga – Tues, 1/9-2/27. 10:3011:30am. See listing above. Nora Vimala Pozzi. $120/8 wks, $17/drop-in. Location: Byrd Park area. 804-342-1061.

WEDNESDAY, JANUARY 10 Gentle Chair Yoga for Limited Mobility – Wed, 1/10-2/7. 5:30-6:30pm. For people who are either new to yoga, have limited mobility or have trouble practicing on the floor. Yoga postures, breathing techniques, relaxation & meditation. Shannon Somogyi. $80/5-wk series. Project Yoga Richmond, 6517 Dickens Pl.

THURSDAY, JANUARY 11 Kids’ Yoga – Thurs, 1/11-2/15. 4-4:45pm. Children 4-9. Enjoy a fun class that incorporates yoga poses w/ breath, mindfulness meditation & ends w/an inspiring story. 6-wk session. Nitya Lydia Griffith. Yoga Helps, 213 Roseneath Rd, Ste 213. 804-342-1061. Mindfulness-Based Stress Reduction (MBSR) – Thurs, 1/11-3/1. 5:30-7:45pm. MSBR gives you proven techniques for living in the present & reducing the worries that cause stress. Susan Brock Wilkes, PhD/John Taylor. $320/mbrs. Chrysalis Institute, 213 Roseneath Rd. 804-359-0384.

FRIDAY, JANUARY 12 Why Diets Don’t Work – 10-10:45am. Find out what really works & get healthy in the process. Food demos & taste test along w/the tools needed to be successful at achieving your goals. Tracey Ikenberry. Register by 1/12, 12pm: 804-405-1999.

SATURDAY, JANUARY 13 Qigong Workshop: Turn Stress Into Peaceful Vitality – 9:30-5:30pm. Winter is a time of stillness, reflection & rest. Experience simple, effective, qigong ways to turn your stress into peaceful vitality. Joy Black. $150. ONE Wellness Center, 4110 Fitzhugh Ave. Register:

Namaste for Beer at Strangeways Brewing – 11am. Monthly class held in back room. Part of Ale-N-Asana yoga series at breweries. Check eventbrite for details & tickets. $12/pre-purchased tickets. 2277 Dabney Rd. More Than a Vision Board Workshop – 1-6pm. Start the year gaining clarity on your 2018 goals & create a vision board. Includes follow-up support from facilitator Grace Holliman. $78. Nimbus Massage, 1719 W Main St. 804-714-7932. Just One Drop Showing – 7:30pm. Internationally acclaimed documentary explores the controversy, dispels myths & misconceptions & asks whether or not homeopathy has been given a fair shake. Stonefield Stadium 14 & IMAX, 1954 Swanson Dr, Charlottesville. Tickets:

SUNDAY, JANUARY 14 Yin Yoga & Thai Massage Retreat – 1:304pm. Retreat combines longer-held poses w/massage to relieve stress & restore vitality, ending w/a contemplative ceremony. Linda Joynes/Cheryl Bergh. Limited space. $85. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. Prenatal Yoga: A Therapeutic Approach – 1/14 & 28, 2/11 & 25. 2-3:30pm. Includes philosophy, self-care tips, movement, breathing techniques, systematic relaxation & meditation. Therapeutic approach to yoga supports development of a healthy home practice. $60/3 sessions. Synergy Yoga Studio, 11000 Three Chopt Rd. 804-305-2297.

MONDAY, JANUARY 15 Mental Stimulation: Courses for Seniors – 8-wk morning classes on Irish Mythology; Travel; Eminent Edwardians; Topics in Religion & Literature; Opera; Memoir Writing; French, German & “Survival” Spanish. Lunch lecture, 12:30pm: “The Dream Is Lost: Voting Rights and the Politics of Race in Richmond Identity” by Dr. Julian Hayter, asst prof of leadership studies, U of R. The Open University of The Shepherd’s Ctr of Richmond. St. Luke Lutheran Church, 7757 Chippenham Pkwy. 804-355-7282. Intro to Ashtanga 8-Wk Series – 7-8:15pm. Learn ashtanga system in a group setting; have potential to transition into a self-practice. Intro to the philosophy, breath, sun salutations, standing sequence & some seated poses. Kyra Haigh. $112/8 wks. Ashtanga Yoga Richmond, 2902 W Cary St.

TUESDAY, JANUARY 16 Mindfulness for Parents – Tues, 1/16-3/6. 122pm. Learn about brain-based research on mindfulness & gather a toolbox of resources to enrich your parenting experience. Sherry Klauer/Kay Davidson, PhD. $320/mbrs. Special Olympics Virginia, 3212 N Skipwith Rd, Ste 100. 804-359-0384.

T’ai Chi Guided Practice – Tues, 1/16-2/20. 5:45-7pm. Learn qigong exercises to build strength, foster mobility & increase balance. Instructor: Rie Monique. $153, $75/Garden mbrs. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. Register: 

WEDNESDAY, JANUARY 17 Mindfulness, Meditation & Health for Beginners – Wed, 1/17-2/21. 11am-1pm. Learn & be supported in your personal development of a simple mindfulness practice. Nana Korantemah PierceWilliams. $128, $63/Garden mbrs. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. Register: Nourishing the Mind: Lunch & Life – 12:30pm. Free series of 4 speakers: Randy Fitzgerald, columnist/author & Barbara Fitzgerald, editor/co-author, on “Flights of Fancy: Stories, Conversations, and Life Travels.” Other speakers: Nelson Lankford, author, on “The Last Days of the Confederate Capital,” (1/24); Dr. James McKenney, VCU professor (ret), on “Can Alzheimer’s Be Stopped?”(1/31); Dr. Mary Lynn Bayliss, historian/author, on “The Dooleys of Richmond: An Irish Immigrant Family in the Old and New South” (2/7). Brown bag lunch at 12pm w/ drinks & dessert avail for purchase. The Open University of The Shepherd’s Ctr of Richmond. St. Mary Catholic Church, 9505 Gayton Rd. 804-355-7282.

THURSDAY, JANUARY 18 Nourishing Body & Mind: Courses for Seniors – 8-wk morning classes begin in Genealogy; Gentle Yoga; Feldenkrais; Women Writers; Geography of the Great Plains; Topics in Literature; The Three M’s of Europe: Macron, May & Merkel; Musical Potpourri; Feldenkrais; German, Japanese, French, Latin, Russian & Advanced Beginning Spanish. Lunch lecture, 12:30pm: “The Extremes of Virginia: Two Commonwealths, Separated and Unequal” by August Wallmeyer, former radio/TV news reporter/ government speech writer. The Open University of The Shepherd’s Ctr of Richmond. First Presbyterian Church, 4602 Cary St. 804-355-7282.

FRIDAY, JANUARY 19 Kirtan – 6-7pm. Different chant leaders & kirtan chanters each mo. No prev experience required. Bring percussion instrument. $10. Yoga Helps, 213 Roseneath Rd, Ste 213. 804-342-1061. Living in a Mindful Universe – 7-9pm. Join Eben Alexander III, MD & Karen Newell for an exploration into consciousness. Sponsored by Central VA IONS Community Group & Richmond MindBodySpirit. $50 at door. St. Mary’s Episcopal Church, 12291 River Rd. Details: 804-481-5555, or

SATURDAY, JANUARY 20 T’ai Chi Five Elements Form Workshop – 10am2:30pm. Study the physical movements & philosophy of T’ai Chi as well as breathwork & meditation. Instructor: Rie Monique Cherie. $88, $75/ Garden mbrs. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. Register:

Into the Heart of Consciousness – 10am-3pm. Join Eben Alexander III, MD & Karen Newell for a workshop to tap into our greater mind & the power of the heart to facilitate enhancement of healing, relationships, creativity, guidance & more. Sponsored by Central VA IONS Community Group & Richmond MindBodySpirit. $100 at door, includes lunch. St. Mary’s Episcopal Church, 12291 River Rd. Details: 804-481-5555, or Intention Setting Workshop – 10:30am12:30pm. A mindful way to start the new year. Explore intentions & the mind-body connections through a yoga sequence. Liz Creasman. $25. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. Kundalini Workshop: Habits of Resilience – 2-5pm. All levels. Use body, breath & sound to shift resistant energy patterns that hold you back & keep you stuck into patterns that promote contentment, fulfillment & peace. Holly Henty. $40/advance, $45/ day of. Project Yoga Richmond, 6517 Dickens Pl.

SUNDAY, JANUARY 21 Church of Breath – 9:30-11:30am. See 1/7 listing. For location: 818-590-8644. Chakra Workshop: Expanding Compassion Through Connection – 2-4:30pm. Tap into unconditional love, acceptance & joy. Work toward letting go of grief, anger, jealousy, fear of betrayal & shame & blaming toward ourselves & others. Open to instructors & students of all levels. Twylah Ekko/ Alex Taliaferro. $20. Project Yoga Richmond, 6517 Dickens Pl.

MONDAY, JANUARY 22 OMmondays Yoga at Strangeways Brewing – 6:30pm. A monthly class held in back room. Dates vary. Part of Ale-N-Asana yoga series at breweries. Check eventbrite for details & tickets. $12/pre-purchased tickets. 2277 Dabney Rd.

THURSDAY, JANUARY 25 Intro to Meditation 6-Wk Series – 7:15-8pm. Opportunity to practice sitting w/oneself w/in the support of a group & learning to let go of control. Alicia Golden. $48/6 wks. Ashtanga Yoga Richmond, 2902 W Cary St.


markyourcalendar Vegan72 RVA’s first ever Plant-Powered Weekend!

Friday, January 26 through Sunday, January 28  Visit area restaurants to enjoy unique vegan dishes. For details: 

SATURDAY, JANUARY 27 11th Annual New Year New You Celebration – 10am-5pm. Classes & workshops on creating a healthy, happy, centered you. Presented by Theresa Neiss, DC & a variety of guest speakers. Free. Montpelier Family Chiropractic, 17212 Mountain Rd, Montpelier. RSVP: 804-883-3000.

SUNDAY, JANUARY 28 Mind Body Soul Sundays at Three Notch’d – 10:30am. Monthly class. Part of Ale-N-Asana yoga series at breweries. Check eventbrite for details & tickets. $12/pre-purchased tickets. 2930 W Broad St. Learn Physiognomy/Group Face Reading – 11am-12:30pm Learn face reading by having your face & others read in group setting. Limit: 6. Remee Gemo. $45. Energy Medicine Center, 4100 Brook Rd, Ste A2. RSVP: 804-931-0979. EnergyMedicine.Center.

MONDAY, JANUARY 29 Reiki Master – 5-7:30pm. Learn a variety of Usui Reiki treatment methods, clinical applications & receive Master attunement. Remee Gemo. $325. Energy Medicine Center, 4100 Brook Rd, Ste A2. RSVP: 804-931-0979. EnergyMedicine.Center.

FRIDAY, FEBRUARY 2 200-Hour Trauma Sensitive Yoga Teacher Training – 12 weeks. Answer your calling. Make a lasting change in the lives of those most in need of our service as yoga teachers. Jo Standing, Mibo School of Yoga. $2,500. Stafford, VA.

SATURDAY, FEBRUARY 3 Life Redefined – 9:30am-12:30pm. Guided meditations that offer time-honored paths to self-discovery. Monica Rao, MSA. $36/mbrs, $72/nonmbrs. Chrysalis Institute, 213 Roseneath Rd. 804-359-0384. Beyond Motivation, Change is Now – 10-10:45am. See 1/6 listing. Tracey Ikenberry. Free. Register by 2/2, 12pm: 804-405-1999. Intro to Mysore Workshop + 8 Intro Classes – 10:30-11:30am. Students of all levels practice at own pace & teacher gives individual instruction. Includes intro classes that provide individual guidance & attention. Kyra Haigh. $125. Ashtanga Yoga Richmond, 2902 W Cary St.

SUNDAY, FEBRUARY 4 Church of Breath – 9:30-11:30am. See 1/7 listing. For location: 818-590-8644. Chinese Astrology 2018 Year of the Dog – 11am12:30pm. Using Chinese wisdom, find out what 2018 Year of the Earth Dog holds in store. Remee Gemo. $45. Energy Medicine Center, 4100 Brook Rd, Ste A2. RSVP: 804-931-0979. EnergyMedicine.Center.

Success is not final, failure is not fatal: it is the courage to continue that counts. ~Winston Churchill January / February 2018




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Mind Body Soul Sundays at Three Notch’d – 10:30am. Monthly class. Part of Ale-N-Asana yoga series at breweries. Check eventbrite for details & tickets. $12/pre-purchased tickets. 2930 W Broad St.

Church of Breath – 9:30-11:30am. See 1/7 listing. For location: 818-590-8644.

Restorative Flow – 4-5:15pm. Duided meditation w/gentle sequence of postures emphasizing breath awareness, grounding & restorative poses w/props; includes candlelight meditation. Randi Weiss. $17 or use class from a package. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267.

FOR RENT/LEASE SHARED ROOM FOR RENT. Natural Healthcare clinic located in the Boulders Office Park next door to LabCorp. Starting at $100/month. Email or call 804-272-1224.


WEDNESDAY, FEBRUARY 7 Mindfulness-Based Stress Reduction (MBSR) – Wed, 2/7-3/28. 12-2:30pm. MSBR gives you proven techniques for living in the present & reducing the worries that cause stress. Sherry Klauer. $320/Chrysalis mbrs & clientele of Hanover Yoga and Wellness who have purchased an unlimited class package. Hanover Yoga and Wellness, 10962 Richardson Rd, Ashland. 804-359-0384.

FRIDAY, FEBRUARY 9 Why Diets Don’t Work – 10-10:45am. See 1/12 listing. Tracey Ikenberry. Register by 2/8, 12pm: 804-405-1999.

SATURDAY, FEBRUARY 10 Yoga & Essential Oils: Cultivate Compassion – With a focus on the chakras, you will learn ways to make room to take care of yourself. Mary Beth Ansell/Jody Hauschild. Synergy Yoga Studio, 11000 Three Chopt Rd. 804-305-2297. Richmond MindBodySpirit Gathering – 11:44am4:44pm. Transcending the Past, Present & Future. Carole Louie, Medium/Past Life Regression Therapist, shares her latest research into reincarnation. 1007 Peachtree Blvd. or Namaste for Beer at Strangeways Brewing – 11am. See 1/13 listing. Check eventbrite for details & tickets. $12/pre-purchased tickets. 2277 Dabney Rd.

Wellness Wednesdays Yoga at Trapezium Brewing – 6:30pm. See 1/3 listing. Check eventbrite for details & tickets. $12/pre-purchased tickets. 423 3rd St, Petersburg.

SUNDAY, FEBRUARY 11 Workshop: Meditation Healing Light Energy – 10:30am-12:30pm. Learn to detach negative thought processes from your mind & allow for a slow transition into deep peace. Interactive hands-on deep meditation workshop. Concludes w/Q&A. Monica Rao. $46. ONE Wellness Center, 4110 Fitzhugh Ave. Register: Face Reading for Dating & Relationships – 11am2:30pm. Get the inside scoop on your crush, or what facial type is the best match. Remee Gemo. $90. Energy Medicine Center, 4100 Brook Rd, Ste A2. RSVP: 804-931-0979. EnergyMedicine.Center.

THURSDAY, FEBRUARY 15 Chrysalis Book Club – 12:30-2:30pm. Read James Hollis’ What Matters Most for the first book of Chrysalis Institute’s spring 2018 book club. Vicki Saunders/Jessica Coffey/Clair Norman. Donations. Chrysalis Institute, 213 Roseneath Rd. 804-3590384. Kirtan – 6-7pm. See 1/19 listing. $10. Yoga Helps, 213 Roseneath Rd, Ste 213. 804-342-1061.

SATURDAY, FEBRUARY 17 Living, Giving & Planning Mindfully – 9am-4pm. Learn how to mindfully plan for an impactful financial future. Laurel Holland/Roberta Keller. $75/ mbrs, $150/nonmbrs. Chrysalis Institute, 213 Roseneath Rd. 804-359-0384. Yoga for Resiliency & Trauma Recovery: Level 1 Foundations – 9am-5:30pm. Experiential & didactic learning about trauma, resiliency & how yoga can help you & your clients become more resilient, understand trauma & create compassionate connection. Becca Odom/Anna Ferguson Robas of Sacred Roots Wellness. $150 by 1/17, $175 after. Project Yoga Richmond, 6517 Dickens Pl. Central VA IONS Community Group Meeting – 10am-1pm. Dr. Nelson Marquina, President, Founder & Chief Technology Officer of USA Laser Biotech Inc & a developer of photonic & bioelectromagnetic systems & treatment protocols. Potluck lunch after. Free. River Road Baptist Church, 8000 River Rd. Info:


Greater Richmond Edition

SUNDAY, FEBRUARY 25 Grounding & Sharing Energy w/Trees – 1-2:30pm. Learn harmonious ways to approach, interact w/, retreat from & absorb energy from trees. Joy Black. Sponsored by ONE Wellness. $45. Meet Joy under trees at right side of Carillon Bell Tower next to Rugby Rd. Register:

MONDAY, FEBRUARY 26 OMmondays Yoga at Strangeways Brewing – 6:30pm. See 1/22 listing. Check eventbrite for details & tickets. $12/pre-purchased tickets. 2277 Dabney Rd.

plan ahead FRIDAY, MARCH 16 Workshop: Love Cycles – 3/16-17. Mar 16 (78:30pm): Overview of Love Cycles – The Five Cycles & how they relate to our most intimate connections as well as to friendships, work & family. Mar 17 (9am-12pm): Love Cycles Workshop. Linda Carroll, MS. $25/Mar 16; $75/Mar 17. ONE Wellness Center, 4110 Fitzhugh Ave. Register:


savethedate Aging Agelessly Want to turn back the clock? Explore breathing exercises, restorative yoga for relaxation, meditation to reduce stress & natural techniques to reduce wrinkles, create beautiful skin & give you a youthful look.

Friday, May 18 through Sunday, May 20

Barbara Prema Brown & Satya Greenstone.

$240 plus 2 nights accomodations Satchidananda Ashram–Yogaville, Buckingham. 800-858-9642.

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Email for guidelines and to submit entries.

daily Volunteers Needed – The Shepherd’s Center of Richmond provides transportation to doctors’ appointments or to the grocery store for older citizens, 60 & above, at no cost. Volunteer drivers, who can give time once a month, are needed. Handymen/ women also welcome. For more details or to sign up: 804-355-7282.

sunday Svaroopa Yoga – Daily, indiv sessions. Improve flexibility, ease in movement, balance; build strength & stamina. All levels, incl recovery from injury/surgery. Anita Snellings, Cert. Peaceful Body Yoga, mult locations. 804-356-7477. Overeaters Anonymous – 13 wkly mtgs. Is food a problem for you? No dues, no fees, no weigh-ins, no diets. 804-933-0480. Falun Gong Exercise Practice – 9am. Free. Deep Run Park, Ridgefield Pkwy. 804-747-1215. Richmond Zen – 9-10:20am, meditation; 10:3011:30am, study group. Meditation instruction avail. 3411 Grove Ave. 804-366-5546. 5Rhythms Movement Meditation – 11am12:30pm. The 5Rhythms are a map to everywhere we want to go. They reconnect us to the wisdom of our bodies & unleash movement’s dynamic healing power. Jeffrey Boynton/Samantha Lane. $15; $12/ student, hardship. TurnRVA, 3105 W Moore St. 804-387-5549. Richmond Lotus Sangha – 1-2pm. Mindfulness Meditation group in tradition of Thich Nhat Hanh. Sitting, walking meditation, discussion. McKenzie Casad. Free. 1312 W Main St. 757-553-2780. Prenatal Yoga – 2-3:30pm. 2x/mo. Therapeutic approach to prenatal yoga focusing on the individual to support a home practice. $60/3 sessions. Synergy Yoga Studio, 11000 Three Chopt Rd. 804-305-2297. Prenatal Yoga – 3:30pm. Prepare your body & mind for the birth of your child. Meet other pregnant women to create a community of support. $112/8 classes/80 days, $17/ class. Ashtanga Yoga Richmond, 2902 W Cary St. Breast Cancer Support Meeting – 4:30pm. 3rd. Sisters Network Breast Cancer Survivors. SNCVA House, 105 E Clay St. 804-447-4027.

monday Ayurvedic Health or Lifestyle Consultations – Do you need support for health issues or are you simply curious about Ayurveda? Schedule a health-focused or lifestyle-focused appt to learn how Ayurveda can support you. Info: Kay Franz, Ayurvedic Health Counselor,

Digestive Health Consultations – Daily; mrng/eve/ wknd. Improve digestion, absorption, assimilation & elimination. Identify nutritional deficiencies/stress affecting health, restore homeostasis for optimal health w/use of diet & nutrition. Anita Snellings, Digestive Health Professional. Multi Prof Offices. 804-356-7477. Svaroopa Yoga – 9-10:30am & 6:30-8pm. Deeply restorative yoga classes for beg/continuing levels. Deborah Woodward, RYT, CSYT700. $16, $116/8wks. 800 Blanton Ave. 804-338-1105. Tai Chi – 10am, Beg; 11am, Intermed. Yang 24 Form & Sun 31 Form taught in each class. Sun 31 = restorative form to help alleviate probs assoc w/ arthritis, diabetes, ortho concerns/rehab & other physical challenges. Jenny Barone. $10. First Baptist Church, 2709 Monument Ave. 804-382-8103 or 804-355-8637. Open Studio Art – 10am-12:30pm. Bring your own art projects to Susan Singer’s studio to create w/Susan’s instruction & support. $35/ session. 3440 Northridge Rd. 804-267-3455.

Ayurvedic Health or Lifestyle Consultations – See Mon listing. Info: Kay Franz, Ayurvedic Health Counselor, Ongoing Dream Groups – Mornings. 8401 Patterson Ave, Ste 204. Time & cost info, Cassandra: 804-901-4583, Walk w/Certified Instructor – Mornings & afternoons (times vary). Free for Humana & other Healthways (SilverSneaker)-eligible Medicare recipients. Details & locations, Vanessa: 804-350-6721. Qigong – 9:30am. Free. Round House/Byrd Park. Phoebe Antrim. Register: 804-358-1772. Yoga for Vibrant Aging – 9:30-10:30am. Mindful yoga practice for older adults. Focused on gentle poses that help build strength, flexibility & balance. Kay Franz. St. Stephen’s Church, Grove & Three Chopt. Details: 804-305-6374 or Cancer Support Group – 9:30-11am. 1st & 3rd. You are not alone. Open to anyone touched by cancer. Free. Cancer Resource Ctr, Rm 1110, Mem Reg Med Ctr, 8260 Atlee Rd, Mechanicsville. Info: Ann Petersen, 804-764-7201; Mary Baker, 804-893-8711. SilverSneakers Group X – 10 & 11:30am. Strength & balance classes. Free for Humana & other Healthways (SilverSneaker)-eligible Medicare recipients. Details & locations, Vanessa: 804-350-6721.

Gentle/Beginner Yoga – 4-5:15pm. Yoga for everyone. Props to increase flexibility & strength, breathing instruction, deep relaxation. Kirsten Hale, CSYT500. $16 (discount for series). Bon Air Yoga, 2703 Tinsley Dr, Ste 204. 804-519-7471.

Sun Style 73 Movements Tai Chi – No class 2/13. 1-2pm. Tai chi using gentle movements that improve physical strength, flexibility, balance & wellbeing. Jo Ann Widner, RN, Tai Chi for Health Inst. $10, $48/6-wk series. Church of the Redeemer, 8275 Meadowbridge Rd, Mechanicsville. 804-370-3906.

Healing Touch Clinic – 6:30 & 7:30pm. 4th. Energy therapy to reduce stress & pain, speed up healing & give a sense of well-being. Sherry Price. Free, by appt. Mt. Pisgah UMC, 1001 Mt Pisgah Dr, Midlo. Ginger Ripley: 804-378-8175.

Cancer Caregiver Support Group – 2-3pm. 1st. Free. Cancer Resource Ctr, Rm 1110, Mem Reg Med Ctr, 8260 Atlee Rd, Mechanicsville. Info, Ann Petersen: 804-764-7201.

Coming in Our Next Issue . . .


Ethnic Cuisine plus: Healthy Eats Guide

Our Readers are Seeking Providers & Services for: Community Co-op Gardens Cooking Classes • Ethnic Eateries Farmers’ Markets/Food Fairs Garden Supplies Green/Vegan Restaurants Organic Food Stores ...and so much more! January / February 2018


Free Open Bereavement Support Group – 5:306:30pm. Weekly group for all kinds of loss: spouse, parent, friend, child & more. We order off-the-menu & support each other w/thoughtful discussion. Led by hospice bereavement coordinator, Alane Cameron Ford. Drop-ins welcome. Robin Inn Restaurant, 2601 Park Ave. 804-272-3300. Prenatal Yoga – 5:45pm. See Sun listing. Ashtanga Yoga Richmond, 2902 W Cary St. Sound Concert w/Himalayan Singing Bowls – 6-7pm. Healing sounds from 18 hand-hammered & blessed metal singing bowls & a gong will fill you w/calming vibrations to help reduce stress, induce full-body relaxation & balance your chakras. Natasha Foreman, Lucid Living RVA. $15. Glave Kocen Gallery, 1620 W Main St. 804-592-0747. Tai Chi Chuan – 6-7:15pm. Learn the 37-posture form taught by Grand Master Cheng ManChing. $165/10 wks. Battery Park Christian Church, 4201 Brook Rd. Floyd Herdrich: 804698-0225; Sondra Sealine: 804-690-9878. Breast Cancer Support Group – 6-7:30pm. 1st & 3rd. Join fellow survivors thru & beyond your cancer journey in a nurse-facilitated group. Free. 601 Watkins Ctr Pkwy, Ste 200. 804-594-3130. Richmond Area Lymphedema Support Group – 6:30-8pm. 3rd. Free. Retreat Hospital Boardroom. Does not meet Nov/Dec/Jan. Contact: Angela Denny PT, CLT, 804-281-8473/Patty Donovan, 804-270-9071. Yoga Moves – 6:30-7:45pm. Flowing hatha yoga practice w/some tai chi, core & more, set to fun, inspiring music. Rodney Bradley. $60/4 classes/ mo, $110/8 classes/mo, $17/drop-in. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. Falun Gong Book Study – 7pm. Free. 10442 Ridgefield Pkwy. 804-747-1215. Insight Meditation – 7-8:30pm. 40-min meditation followed by recorded dharma talk & discussion. Ekoji Buddhist Sangha, 3411 Grove Ave. 804-852-2976. Using the Violet Flame to Heal Your Chakras – 7:30pm. West End. Rosemary: 804-926-9127.

wednesday Assisted Explorations of the Inner Self – Use journeying, dreamwork & journaling to explore & understand your life’s purpose & journey. Linda Anson. $30/90-min. 8401 Patterson Ave, Ste 204. For spaces & dates: 804-337-5197. Ayurvedic Health or Lifestyle Consultations – See Mon listing. Info: Kay Franz, Ayurvedic Health Counselor, Walk w/Certified Instructor – See Tues listing. Details/locations, Vanessa: 804-350-6721.

Prenatal Yoga – 6pm. Mary Jo Lowery. St Mary’s Hospital. 804-814-7079. Mixed Level 2 & 3 Vinyasa Yoga – 6:30-7:45pm. Challenging class w/more advanced postures focusing on form, core strength, integrating breath & movement, yogic techniques. Randi Weiss/ Liz Creasman. $60/4 classes/mo, $110/8 classes/ mo, $17/drop-in; senior discount: $90/8 classes/mo. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. Richmond MindBodySpirit Healing Circle – 6:30-8:30pm. 1st & 3rd. Healers working on healers thru various modalities. Even if new to holistic healing, come & experience an alt way to wholeness. Quantum touch, reiki, healing touch & emotion code. Donations. 1007 Peachtree Blvd. Info: Tai Chi – 6:30-7:45pm. Warm-ups & meditation (w/short 13-movement form). Lili Just Simons, Divine Therapy. $20, $60/mo. Humphrey Calder Comm Ctr, 414 N Thompson St. 804-257-5573. Embodied Yoga – 6:30-8pm. Explore & become informed of the physical body, mind & spirit. Class steeped in anatomy & physical experience. All levels. Class size limited; registration required. Instructor Rie Cherie. $10 (cash or check). 9018 Hidden Nest Dr, Midlo. 804-382-5306. Richmond Zen – 7-8:20pm. Meditation. Instruction avail. 3411 Grove Ave. 804-366-5546. Adyashanti Gathering – 7-9pm. 30-min meditation followed by recorded Adyashanti talk & discussion. Info: English Country Dancing – 7:30-9:30pm. Colonial Dance Club. Belmont Rec Ctr, 1600 Hilliard Rd. 804-744-3264. org


Embodyment Yoga Therapy – Indiv sessions. Mrng/eve/wknd. Melt thru layers of tension more easily & quickly than yoga poses alone. Rest in relaxation pose while therapist works w/key areas of spine. Deeply restorative. Experience a difference in 1st session. Anita Snellings, Cert. Peaceful Body Yoga, multiple locations. 804-356-7477. SoulCollage Group – 2x/mo. Come to any/all sessions. $25/session incl supplies. Cassandra Matt. 8401 Patterson Ave, Ste 204. For schedule/reserve space: 804-901-4583, WomanSpeak Circle – 1st & 3rd. Learn the art & soul of public speaking in a supportive, fun circle of women committed to unleashing their brilliance. Midlo. Membership info:

Be happy for this moment. This moment is your life. ~Omar Khayyam 36

Greater Richmond Edition

SilverSneakers Group X – 10 & 11:30am. See Tues listing. Details & locations, Vanessa: 804-350-6721. Zentangles Galore! – 10am-12:30pm. Ongoing group exploring & learning about the ever-fascinating art form, Zentangles. $35/session. Instructor Susan Singer. 3440 Northridge Rd. 804-267-3455. Prenatal Yoga – 11:30am. See Sun listing. Ashtanga Yoga Richmond, 2902 W Cary St. Mom & Baby Yoga – 11:30am-12:30pm. Restore & relax while taking time to connect w/your baby. Focus on rebuilding strength in abdomen, back & pelvic muscles, opening the chest & releasing tension throughout body. $60/4 classes/60 days; $112/8 classes/80 days; $17/class. Ashtanga Yoga Richmond, 2902 W Cary St. Sun-Style Tai Chi for Health and Arthritis – No class 2/15. 6-7pm. Tai chi using gentle movements that improve physical strength, flexibility, balance & well-being. Jo Ann Widner, RN, Tai Chi for Health Inst. Class meets by demand; call same day. $10/class. Covenant Woods Fitness Ctr, 7090 Covenant Woods Dr, Mechanicsville. 804-370-3906. Beginners/Mixed Level Yoga – 6-7:15pm. Posture, breathing techniques & 15-min yoga nidra. Uma Melinda Nolen. $12. Yoga Helps, 213 Roseneath Rd, Ste 213. 804-342-1061. Core Strengthening Yoga – 6-7:15pm. Focus on the body’s core w/an emphasis on alignment & strength building asanas. Cultivates both physical & mental strength. Synergy Yoga Studio, 11000 Three Chopt Rd. 804-305-2297. Suicide Support Group – 6:30-8pm. 3rd. Connect w/community mbrs suffering from suicide loss & receive emotional support. Peer-facilitated; no mental health professionals guide group. Safe grieving environment, free of stigma & judgment. Pusey House/First Baptist, 2705 Park Ave. Essential Oils Education – 7pm. Learn more about using dōTERRA oils in the home. Lisa Cusano. RSVP: FB page: Earth Essentials RVA. Tibetan Buddhist Meditation – 7-8:30pm. 1st. Traditional Tibetan Buddhist instruction & practice led by Lama Chodron. All welcome. Free. Kagyu Shenpen Tharchin at Ekoji Buddhist Sangha, 3411 Grove Ave. 804-554-1162. VBAC Support Group – 7:30pm. 2nd. Mary Callender. Better Bodies Chiropractic, 1570 Early Settlers Rd, Chesterfield. 804-382-8222. VBACMom.

friday Ongoing Dream Groups – Mornings. Cassandra Matt. 8401 Patterson Ave, Ste 204. Time & cost info: 804-901-4583, Meditation Class – 9-10:15am. Explore, discuss & practice different styles of meditation & close w/silence so individuals may practice the style that works best for them. Heather Rutherford/Mary Lou Bean/Erin Forsyth. $60/4 classes/mo, $110/8 classes/mo, $17/drop-in. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267.

eco tip

Peaceful Flow – 9:30-10:45am. Practice carrying peace w/in you, despite the chaos that surrounds you, by connecting w/your body, breath & mind. Breathwork, asana & support to integrate the practice off the mat & into daily life. All levels. Holly Zajur. Project Yoga Richmond, 6517 Dickens Place. Menopause Group – 10:30am-12pm. Celebrate & find support thru writing, meditation & energetic exploration. Peri- thru post-menopause. Allyson Rainer. $240/8 wks. 2000 Bremo Rd, Ste 200. Register: 804-625-2767 or Mindfulness & Progressive Relaxation – 121:30pm. Includes simple stretches. Sandy Goolsby, LCSW. $18. Bon Air Yoga, 2703 Tinsley Dr, Ste 204. 804-836-8680. Falun Gong Exercise Practice – 12:30-1pm. Free. Capitol Grounds, downtown. 804-747-1215. Caregiver Support Group – 2-3:30pm. 3rd. Free. Jewish Family Services, 6718 Patterson Ave. Register: 804-282-5644 x 254. Insight Meditation – 5:45-7:30pm. See Tues listing. Ekoji Buddhist Sangha, 3411 Grove Ave. 804-852-2976. Mom’s Healing Circle – 7-9:30pm. 3rd. Creating space to witness our stories & emotions intentionally thru Council Share & Toning Circle w/vocalization & energetic healing. Open to all mothers (preconception to grandmother). Pam Karthik. Free. Heart of Yoga, 1903 Manakin Rd, Manakin. 804-551-1615. FB: Mom’s Healing Circle.

saturday Yoga Therapy – Select Sat/Sun. Various times avail. Private yoga therapy sessions w/a lifestyle approach; learn how to apply your personal yoga to your daily life. Mary Beth Ansell. Synergy Yoga Studio, 11000 Three Chopt Rd. 804-305-2297. M o m m y & B a b y Yo g a – 1 0 a m . M o k sha Yoga/Midwives for Haiti. $10. Bon Secours. Beginners/Mixed Level Yoga  – 10:30-11:45am. Posture, breathing techniques & 15-min yoga nidra. Anne Bhudevi Fletcher. $12. Integral Yoga Ctr, 213 Roseneath Rd, Ste 213. 804-342-1061. Prenatal Yoga – 11:15am. Moksha Yoga/ Midwives For Haiti. $10. Bon Secours. Prenatal Yoga – 12:30pm. Learn how yoga can make your pregnancy more comfortable & your birth calmer. Embrace Maternal & Baby Wellness Collective, 124 Buford Rd. Jessica Turner:


Recreate Comfort

Secrets to Better Furniture

A new year can prompt us to refresh the look and feel of our home. Eco-minded individuals may wish to spruce up a treasured piece of furniture or find a replacement that’s light on environmental impact.

MConsider wood furniture made from

sustainably harvested forests and tree farms or reclaimed wood. Find explanations of Forest Stewardship Council certification requirements at

MChoose vintage and secondhand furniture to extend its life with a bonus of nostalgia. Avoid painted furniture from the early to mid-20th century, which may contain lead, or use a paint-testing kit.

MLook for furniture with organic substances such as natural wood finishes, naturally tanned leather or organic cotton. Look for Greenguard product certification to ensure low toxicity (

Some businesses, like Upholstery on Broadway, in Arlington, Massachusetts, conduct money-saving classes for people that want to learn to repair or restore their own furniture. Owner Kevin Kennedy finds, “People bring in their own projects, often wing chairs and side chairs, along with stray pieces of materials. As long as they have ‘good bones’ [solid wood frames], new fabric can add many years.” For those afraid of making mistakes in cutting fabric, “We help them measure carefully first, and that relieves their anxiety.” A carpenter’s rule is to measure twice, cut once.

MGet creative. cites Pentatonic, a furniture line made from

100 percent recycled materials, including glass, plastics and metals, for easy assembly without tools. Standardized components deliver efficient manufacturing and shipping; each part has an identification number with the manufacturer’s date and location, and the type of waste used in production.

MIn replacing furniture, make sure the old piece gets reused, as well. Sell it via,, local classifieds or a yard sale; donate through or a local thrift store; or just give it away.

Visiting Our Advertisers? Be sure to mention you found them in

Contra Dance – 7-11pm. 2nd & 4th. $7. Contra Dance Group. Lewis Ginter Rec Ctr. 804-247-9247; Linda Salter: 804-266-7355.

January / February 2018


Publish One of the Nation’s Leading Healthy Living Magazines Natural Awakenings Magazine

is ranked 5th Nationally in Cision’s 2016 Top 10 Health & Fitness Magazines list ®

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Greater Richmond Edition

Contact us about acquiring an existing publication FOR SALE highlighted in RED* Natural Awakenings publishes in over 80 markets across the U.S., Puerto Rico and the Dominican Republic (listed below). • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • • •

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2018 Healthy Living DIRECTORY WELCOME

to this special edition of Natural Awakenings Richmond’s Community Resource Guide (CRG). Throughout the year Natural Awakenings strives to bring you the latest information and resources available for health, nutrition, fitness, personal growth, natural living, sustainability and creative expression. In order to serve you even better, we offer this special, convenient directory to keep at your fingertips all year long as a handy reference when searching for the things you need to live a healthier, more balanced life.

January / February 2018




Acupuncture 40 Acupressure 41 Alexander Technique 41 Ayurveda 41 Beauty 41 Books/Gifts 41 Breast Thermography 41 Breathwork 41 Chiropractor 41 Colonics 41 Colorpuncture 42 Counseling 42 CranioSacral Therapy 42 Dentistry 42 Education/Training 42 Emotional Eating 42 Energy Healing 42 Essential Oils 43 Farm/CSA 43 Feng Shui 43 Fertility 43 Floatation Therapy 43 Foot And Ankle Pain 43 Functional Medicine 43 Hair Salon 43 Health Coach 43 Holistic Health 44 Holistic Health/Wellness Center 44 Hormone Therapy 44 Hypnosis 44 IV Hydration Therapy 44 Laser Therapy 45 Life Coach 45 Massage Therapy 45 Midwife/Nurse-Midwife 45 Myofascial Release 46 Nutritional Consulting 46 Past Life Regression 46 Personal Growth 46 Pharmacy 47 Physical Therapy 47 Physician 47 Qigong Therapy 47 Reflexology 47 Relationship Coach 47 Restaurant 47 Spiritual Help & Healing 48 Tai Chi/Qigong 48 Thermography 48 Vascular Therapy 48 Vegetarian 48 Veterinarian 48 Women’s Wellness 48 Yoga 48 Yoga Therapy 49


Greater Richmond Edition

Ruiping Chi, L.Ac., MD (China) 3924 Springfield Rd, Glen Allen, VA 23060 804-308-3561; 804-387-7651 Trained and practiced in China since 1985. Specialties: pain management, allergies, fertility, gastro-intestinal disorders, insomnia, women’s health, emotional issues, chronic medical conditions, cosmetic acupuncture.


Oriental Medicine Specialists, PC 5500 Monument Ave, Ste R 804-358-7071 Founder & Clinical Director of Richmond’s first & most trusted center for Holistic & Integrative Medicine, Dr. Bell is an internationally recognized expert in holistic medicine, a Board Certified & Licensed Acupuncturist with 20 years of clinical experience. See ad on page 17.


3900 Springfield Rd Glen Allen, VA 23060 804-513-4408 Coming from a family of Chinese doctors, John started apprenticing in Taiwan in 1995 before earning a Masters of Oriental Medicine from Meiji College. He treats a wide range of health issues, and specializes in infertility, mental-emotional disorders and gastro-intestinal problems.

LIONSHEART HOLISTIC Formerly River City Acupuncture 1906 N Hamilton St, Ste E 804-200-4054

We treat pain, migraines, digestive and emotional issues with acupuncture, herbs, massage and reiki. Mention this ad for a free herbal consultation.  

LISA CHRISTINA SMITH, DOM, L.Ac. CHINESE ACUPUNCTURE & HERBS Xiaoyan Wang, L.Ac., MD (China) 3721 Westerre Pkwy, Ste C, 23233 804-301-1784

Trained and practicing in China since 1983 with extensive experience working as a doctor in traditional Chinese medicine hospitals. Specializing in pain management, acne, psoriasis, eczema, shingles, Bell’s Palsy, allergies, infertility, menopause, menstrual problems, endometriosis, anxiety, depression, insomnia and more.


4807 Hermitage Road, Suite 204 Richmond, VA 23227 804-938-5668 Ann practices Five-Element Acupuncture, which transcends the mere alleviation of isolated symptoms. Having practiced many years as an RN and acupuncturist, she is fluent in both western and Asian medicine. She also has a dangerously infectious laugh.

Health Offerings, Inc. 804-497-8860, Richmond

Nationally certified in Oriental Medicine and Acupuncture. Since 1998, I offer individualized, constitutional health care using Western and Chinese herbs, diet and food therapy, cupping and moxibustion.


Floyd M. Herdrich, M.Ac., L.Ac., MAP™ 804-698-0225 Family Practice Acupuncture, since 1985, now in Ginter Park. Complementary & Alternative treatment for medical conditions: overriding emphasis on Wellness, Body-Mind-Spirit and quality of life. See ad on page 19.

True and lasting inner peace can never be found in external things. It can only be found within. And then, once we find and nurture it within ourselves, it radiates outward. - Buddha



Certified Aroma Acupoint Therapist Certified Holistic Health Coach 5500 Monument Ave, Ste T 804-399-3649 Aroma Acupoint Therapy uses different essential oils on acupuncture points to bring your system back into balance. It relieves tension and can help adults and children cope with stress, fatigue, anxiety, depression and more. 


Substance Abuse Counseling & Yoga Therapy Richmond, VA 23229 I can guide you or a loved one toward appropriate treatment options or help reboot your recovery. I see people make changes every day. You are resilient!

EMPRESS ACUPUNCTURE AND HEALING ARTS Remee L Gemo, L.Ac., MSAOM 4100 Brook Rd, Suite A 1507 Huguenot Rd, Suite 200 804-501-8060

Remee Gemo, L.Ac., originator of L.I.F.T. Facial Acupuncture, provides effective, customized, anti-aging treatments to enhance beauty and youthfulness by utilizing natural, non-surgical methods to diminish wrinkles, lift sagging skin, brighten and improve the complexion.


Stony Point Fashion Park 9200 Stony Point Parkway 804-320-9200 Books, Music, Guided Imagery, Candles, Incense, Rare Crystals, Jewelry, Statuary, Inspirational Gifts. Classes, Intuitive Readings. Nationally known authors and events. Rewards Program. Newsletter. See ad on page 25.


Jo Ann Widner, RN, MS, M.AmSAT 804-370-3906, Mechanicsville Create presence, poise & balance while reducing pain & stress caused by excess muscle tension. Achieve ease of movement in your everyday life & skilled activities through the practice & principles of the Alexander Technique & Tai Chi.


Ayurveda, Massage Therapy & Yoga Lotus School of Integrated Professions 804-972-9173;; Andhrika holds a Bachelor’s degree in Ayurveda from India. She provides Ayurvedic Consultations, Panchakarma Massage Therapies and Yoga Sessions. Andhrika teaches Yoga and Ayurveda at the Lotus School of Integrated Professions and also conducts workshops in India and the U.S.


Cathy S. Phillips, CTT 13354 Midlothian Tpke, Ste 100 804-748-7401 Breast Thermography uses infrared sensors to detect heat and increased blood flow around abnormal tissue. An abnormal thermogram indicates a future risk of breast disease. Interpreted by Jeanne Stryker, Board-Certified Radiologist.


Richmond 818-590-8644 Melissa utilizes the holistic, non-invasive practices of Breathwork (a gentle active respiratory therapy) and CranioSacral Therapy (a form of bodywork using gentle touch to manipulate joints of the cranium) to heal trauma, stress, insomnia, PTSD, addiction and more.

CHIROPRACTOR ARIYA FAMILY CHIROPRACTIC CENTER Six locations in the Richmond area 804-526-7125

Ariya Family Chiropractic Center provides a natural path to wellness through chiropractic care, acupuncture, and massage therapy. We take pride in the peaceful, nurturing environment we create to provide excellent care and outstanding service. See ad on page 24.

DOMINION CHIROPRACTIC CLINIC Bradley Richmond, DC Elliot S. Eisenberg, DC 3904 Meadowdale Blvd, Richmond 804-271-7920

Chiropractic, massage, spinal/postural rehabilitation and nutritional consulting. Providing pain relief to wellness care for all ages; individualized care programs since 1984. Voted Richmond’s Top Chiropractor in Richmond Magazine’s annual survey. See ad on page 10.

MONTPELIER FAMILY CHIROPRACTIC Dr. Theresa Neiss, DC 17212 Mountain Road, Montpelier 804-883-3000

Offering chiropractic, nutritional healing, functional movement, massage, and recently adding NAET allergy elimination technique. We are honored to offer a caring environment for healing, helping you to meet your health and wellness goals.  


Certified Colon Hydrotherapist Main Street Spa and Wellness Center 804-644-1084 A healthy colon is essential to a healthy body. It restores colon muscle tone, rebalances intestinal flora and improves overall health. Call now for your consultation.

January / February 2018




1806 Libbie Ave, Richmond, VA 804-247-3561


Offering individual sessions as well as multiple practitioner sessions with Karen Madison. Intuitive and Integrative Energy/ Bodywork; Colorpuncture; Massage Therapy; Myofascial Release Therapy; CranioSacral Therapy; Reiki.

“Awaken From Within” – Offering Individual and Multi-Practitioner Sessions; Biodynamic Craniosacral Therapy, Intuitive and Integrative Energy/Bodywork sessions; Spiral Synthesis; Cell and Core Belief Transformation; Myofascial Release Therapy; Reiki classes and other exciting and empowering workshops.




804-353-2482 (Hours by Appointment) Psychotherapy and counseling for women’s issues: single parenting, relationships, codependency, life changes, chronic illness, grief and loss, spiritual discernment. In partnership with your specific needs.

REV. LISA C. MARKS, M.ED Inner Peace 804-350-6743

Credentialed Counselor, regressionist (Soul Sessions), reiki/ energy worker/ intuitive chakra balancing on the amethyst bio-mat, emphasizing the Multi-Dimensional you!  Conscious Counseling for adults and children, specializing in grief, inner child, and relationship work.


Undo unnecessary habits of tension, relieve pain, regain ease in movement & mental clarity. Over 30 years of experience helping clients improve their well-being. Specializing in The Alexander Technique, CranioSacral Therapy & Trager® Movement ReEducation.

10446 Ridgefield Pkwy Near Short Pump 804-740-4485

Accreditation with the International Academy of Oral Medical Toxicology. Member of International Academy of Oral Medicine & Toxicology (IAMOT), Board Certified in Integrative Biologic Dental Medicine. Certified provider of Oral Cancer screening with Velscope. Mercury-free dental practice. Family and cosmetic dentistry. Sedation dentistry-certified practice. Teeth whitening. Invisalign braces. See ad on page 2.

EDUCATION/TRAINING ENERGY MEDICINE CENTER EMC@EnergyMedicine.Center 4100 Brook Road, Ste A2 804-931-0979 EnergyMedicine.Center

Offering unique, inspiring, life-enhancing classes that encourage healing, intuitive awakening and self-exploration through energy medicine, Eastern philosophy and healing arts. Classes in intuition development, Reiki, Chinese Face Reading, Herbalism, QiGong, acupressure and more.

EMOTIONAL EATING EMOTIONAL EATING & EMPOWERMENT COACH Pamela Biasca Losada MS, AADP 1520 Huguenot Rd., Ste 113, Midlothian 804-313-9007 (phone sessions available)

Coping with negative emotions and stress without using food by getting to the core of why food is your go-to place when dealing with challenges. Learning effective, individualized and specific strategies to replace emotional eating.

Greater Richmond Edition


Charlene Dortch, CH, CHTP, ATP® 804-839-3123, Richmond Clear blocks and restore balance to your life. Services include Spiritual Response Therapy, Hypnosis, Healing Touch, Reiki, Emotional ThetaHealingTM, Freedom Techniques, life coaching, ATP®. See ad on page 11.





EMC@EnergyMedicine.Center 4100 Brook Road, Ste A2 804-931-0979 EnergyMedicine.Center

Energy-based therapies since 2012 by compassionate intuitive team of experienced practitioners in the fields of energy work, Reiki, crystals, intuitive readings, featuring Chinese Face reading sessions to heal past trauma and identify life path.


Emily Pels, BFA, CHTP, RoHun Doctor 804-740-0509, West End Working together to help you to remember what an awesome gift you are to this world. Experience a powerful healing restoring Joy, Balance, Harmony, Pain Release. Offering Healing Touch, Energy Medicine, RoHun, Crystal Healing, Past Life Regression, Spiritually Guided Art, Angel Readings, Meditation Therapy.  


Healing Works of Richmond, LLC West End 804-339-1944 • Empowering you and your family to wellness and joy with energy healing in mind, body, spirit. Supporting you through cancer, injury, surgery and personal growth. Offering Healing Touch, Reflexology, Tapping and Young Living essential oils.

What the new year brings to you will depend a great deal on what you bring to the new year. - Vern McLellan


Mary Jaz Mayer, BF, BPF, AFF 4025 MacArthur Ave, Richmond 804-928-9516 Giving Care to the Caregivers. Your source for Relief from Stress or Grief. Empowering smart, compassionate, resilient women of all ages to come alive again! Personalized Energy Sessions. EFT/Tapping. Emotion Code. Access Bars/Body Processes. Energetic Facelift. Classes with NCBTMB-Approved Instructor.



Love berries and other seasonal fruit? The Geyer Family Farm has over 30 years of experience growing & sustainably caring for dozens of fruits. Join our 2018 CSA. See ad on page 27.

Suffer from foot pain? We can help! Providing individualized, non-surgical treatment solutions for more complex foot and ankle conditions through foot orthotics, bracing, compression therapy, footwear and footwear modifications. On-site and mobile Pedorthic services available. American Board Certified Pedorthist & Orthotics Fitter.

6289 River Road , Hanover, VA 23069  804-537-0448



804-539-8046, Richmond Energy Healing, Reiki, OrthoBionomy & Therapeutic Massage. Promoting healing without hurting. I listen to what you and your body have to say and adjust my work accordingly. In practice since 1992.


Carey Phillips, LMT, EEMCP, NCTMB 3001 Hungary Spring Rd, Ste C 804-205-6531, West End Intuitive and integrative bodywork. Eden Energy Medicine Certified Practitioner, Structural Integration and massage therapies. Bringing balance and healing to body, mind and spirit. Empowering individuals to live more vibrant lives! See ad on page 3.

804-678-8568, Richmond Outstanding personal attention. Open up the energy in your home to flow for improved health, work, relationships and money!  Certified Traditional Feng Shui Consultant and Master Chinese Astrologer. Over 15 years of experience with hundreds of clients all over the U.S. Free Astrology Readings with every home or office consultation.


Sherron Marquina, DC, PAK 9210 Forest Hill Ave B-3, Richmond 804-377-2222 Board-Certified Professional Applied Kinesiologist. Individualized care using functional diagnostics, gentle balancing methods, clinical nutrition, advanced therapies to solve difficult health problems or optimize your health. See ad on page 8.


Oriental Medicine Specialists, PC 5500 Monument Ave, Ste R 804-358-7071


Looking for alternatives? Find out why dōTERRA is committed to sharing the life-enhancing benefits of therapeutic-grade essential oils and essential oilenhanced wellness products with the world. Join the vibrant community of Wellness Advocates in the Greater Richmond area as we learn together. Weekly classes offered on all aspects of use. See ad on page 15.

ProStride Orthotics LLC 9609 Gayton Rd, Ste 102 804-310-3894


ESSENTIAL OILS doTERRA Wellness Advocate, 212455 804-296-9284


ad on page 17.

Dr. Bell is internationally recognized for his groundbreaking work in fertility - Featured in TOP DOCs 2014 & the world’s 1st Integrative Fertility Symposium in 2015. Dr. Bell provides holistic pre-conception planning, integrative fertility enhancement, pregnancy support and more. See


2034 Dabney Rd., Ste A, 23230 804-551-1413 Manage anxiety, stress and pain. Enhance mindfulness, sleep and athletic performance. Richmond’s premiere floatation therapy destination features 4 pods, is open 7 days, spacious and conveniently located. Come experience the magic of floating! 


201 North Robinson Street Richmond, VA 23220 804-353-1733 A vibrant, environmentally friendly salon located in the heart of Richmond’s Fan district. We work together with our clients to find effective ways for them to join in our journey of healing the planet one head at a time. See ad on page 21.


Certified Holistic Health Coach 5500 Monument Ave, Ste T 804-399-3649                                                                        Tired all the time? Stressed? Digestive issues? Can’t lose the weight? Let’s talk about how your food choices and lifestyle impact your health and well-being. Certified Health Coach with 10 years of experience helping women help themselves.

January / February 2018




Hayat Bain, MSN, RN 804-467-9674

Tracey Ikenberry 3800 Gaskins Road, Ste 200

Integrative wellness coach and healing arts practitioner with the medical expertise of a holistic nurse (RN) and the compassion and whole-being perspective of an ordained inter-spiritual minister. Optimize wellbeing, treat disease naturally and navigate life transitions easefully.

Helping people achieve their wellness goals through guided nutrition, fitness and healthy lifestyle coaching. It is my goal to exceed your expectations and deliver impressive results. Now enrolling for the New Year! Ask about our new client special.




Shine Integrative 9210 Forest Hill Avenue, B-3 804-387-5549

4110 Fitzhugh Avenue 804-303-2869

Whole healthcare that is individualized and innovative. Using neuromuscular bio-feedback, we’ll address your whole story – emotional, physical, spiritual, genetic and environmental, to re-establish healthy communication in all systems for balance and sustained health. Your body can heal itself – it just needs to remember how.

ONE Wellness offers a diverse range of classes and services to balance mind, body & spirit in an inclusive atmosphere. Our community of internationally recognized practitioners are committed to positive change and transformation. See ad on page 5.

HYPNOSIS CHESTERFIELD COUNTY HYPNOSIS & REIKI CENTER Sharon Carruth 5102 W. Village Green Dr., Ste 109B 804-571-1219

Empowering others to improve their lives, I specialize in smoking cessation and reducing stress and anxiety. Certified through the National Guild of Hypnotists.


Dr. Jimmie Pratt 804-218-1737 Living Holistically provides Hypnosis, Behavioral Health, Transpersonal Counseling and Reiki services to help clients with weight loss, anger issues, smoking cessation, stress management and lifestyle changes.


Andrew Stiles, Certified Hypnotist 804-389-0812 1404 Starling Drive, Richmond 804-673-2936 Certified hypnotist with the NaYour​ ​ Oasis​ ​ of​​ tional Guild of Hypnotists specialHealth​,​ ​we​ ​are​ izing in smoking cessation, weight ​a​ ​group​ ​of​ ​ loss, sports performance and testi n t e g r a t i v e​ taking anxiety. Effectively utilizes practitioners​ ​under​ ​one​ ​roof, offering​ ​a​ ​holistic​ ​ hypnosis, relaxation techniques approach​ ​to​ ​wellness​ ​and​ ​health.​ ​Our​ ​services​ ​ and positive visualization to help include therapeutic​ ​massage,​ ​acupuncture,​ ​injury​ ​ clients attain their goals and realize prevention​ ​for​ ​young​ ​athletes,​ ​infrared heat​ ​ their highest aspirations. therapy,​ ​bioidentical​ ​hormone​ ​replacement,​ ​breast​ ​ thermography, hypnosis,​ ​colon​ ​hydrotherapy,​ ​ psychotherapy​ ​services, ​and​ ​esthetics.


Dr. Linda Karim, CNHP 804-437-6364 (by appointment)  Living Holistically offers an array of holistic services and educational support, including Imhotep Ptah Life Knosis, Neuro-Linguistics, Behavioral Health, Reiki initiation, Tai Chi Chuan, Shen Gong, Hypnosis and Anahata meditation.




Offering a compassionate, supportive approach to wholeness physically, emotionally, mentally, spiritually. Supporting you in private sessions with Yoga, Embodyment®, Healing Touch, Reiki, PSYCH-K®, digestive health. Reclaim your sense of Self, enhance your quality of life.

2008 Bremo Rd., Suite 111 Richmond, VA 23226 804-493-4060

BHRT is a safe treatment that helps restore the natural balance of hormones within the body for regained vitality and improved quality of life. If you are suffering from negative effects of fluctuating or decreasing hormones, call us to learn more. See ad on page 9.

RIVER CITY HYDRATION STATION 2008 Bremo Rd., Suite 111 Richmond, VA 23226 804-493-4060

River City Hydration Station is Richmond’s premier IV hydration bar! IV hydration is the most effective way of hydrating the body and provides 100% absorption of vitamins and minerals. Our customized IVs are designed to improve fatigue, immunity, athletic training recovery and more. See ad on page 9.

There is nothing on this Earth more to be prized than true friendship. ~Thomas Aquinas 44

Greater Richmond Edition


9210 Forest Hill Ave B-3, Richmond 804-377-2222 Laser therapy can reduce pain and swelling of strained muscles, tendonitis, irritated discs, inflamed nerves; can stimulate tissue repair and regeneration from old and new injuries. See our website for more information about laser therapy. See ad on page 8.

LIFE COACH JONI ADVENT MAHER, MSW Transformational Coach 804 539-8048

Joni is an expert at guiding women to cultivate ease and empowerment in their relationships, finances, business and life. She has 20+ years of transformational experience as a psychotherapist, spiritual teacher, workshop leader and guide.


Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Providing Therapeutic Massage for 30+ years. Tailored to your needs – Deep Tissue, Trigger Point, Prenatal/Postpartum, Therapeutic, Hot Stone, Swedish, Sports, Chair, Couples and Infant Massage. Thai Massage, Reflexology, Healing Touch. Gift certificates available. See ad on page 18.

LIBBIE KARALOW, CMT, CCP 804-833-0899, Richmond

Offering individual sessions as well as multiple practitioner sessions with Karen Madison. Intuitive and Integrative Energy/ Bodywork; Colorpuncture; Massage Therapy; Myofascial Release Therapy; Craniosacral Therapy; Reiki.


Located at The Wellness Village 804-673-2936 1404 Starling Drive, Richmond We​ ​specialize​ ​in​ ​bodywork​ ​ for​ ​pain​ ​relief,​ ​relaxation,​ ​ wellness, ​and​ ​injury prevention.​ ​We​ ​work​ ​with​ ​our​ ​clients​ ​to​ ​help​ ​diminish​ ​their​ ​ chronic​ ​physical pain,​ ​mental​ ​exhaustion,​ ​and​ ​stress​ ​through​ ​therapeutic​ ​massage​ ​and​ ​infrared heat​ ​therapy​ ​treatments.

MIDWIFE/NURSE-MIDWIFE BON SECOURS RICHMOND OB-GYN Lee-Ann Parker, RN, MSN, CNM 7001 Forest Avenue, Suite 103 804-302-5735, Richmond

Lee-Ann obtained her master’s in nursing, specializing in midwifery, from Frontier Nursing University. She is a Certified Nurse Midwife, board certified with the American Midwifery Certification Board.


Stephen D. Saunders, M.Ed 804-405-5216, Richmond Cecilia B. Thomas, M.Ed, M.Ht 804-432-1109, Richmond Gain more life balance in a relaxed, strictly confidential setting. Goal and results oriented. Free 30-minute consultation. Further information available on our website.

MASSAGE THERAPY ATTEVLÉ MASSAGE THERAPY, LLC Elvetta Wilkins Vasquez, LMT, CNA 2505 Pocoshock Pl, Ste 203 804-839-9290

804-539-8046, Richmond Energy Healing, Reiki, OrthoBionomy & Therapeutic Massage. Promoting healing without hurting. I listen to what you and your body have to say and adjust my work accordingly. In practice since 1992.

Dana Taylor, RNC, MS, CNM, WHNP BC 7001 Forest Avenue, Suite 103 804-302-5735, Richmond

Dana is board certified as a Women’s Health Nurse Practitioner and Certified Nurse Midwife and has additional training in advanced fetal monitoring and colposcopy.

PRESENT MOMENT MASSAGE & BODYWORK Page Cline Fagalde, BCTMB, RM 804-339-6371, Richmond

Intuitive presence supports your health and healing with focused bodywork techniques. Modalities include Therapeutic Massage, Myofascial Release, Isometric Muscle & Body Balancing and Reiki. 


Attevlé Massage Therapy’s focus is to maximize the potential of caregivers and those they serve. Our space is fully ADA compliant, offering a haven for caregivers as well as those who typically aren’t able to experience massage. 


BON SECOURS RICHMOND OB-GYN Julie Weathers, CNM 7001 Forest Avenue, Suite 103 804-302-5735, Richmond

Julie attended the Frontier School of Midwifery and Family Nursing. She completed the program in 2004 and has been practicing full-scope midwifery ever since. Julie is a board-certified nurse midwife.

Martha B. Tyler, RN, LMT 5318 Patterson Ave, Ste E 804-350-7647

Martha draws upon 20 years of experience as a nurse and educator to promote health and wellness through loving bodywork. Multiple modalities and flexible scheduling offered. Email:

January / February 2018



Embrace is RVA’s only free-standing, midwifeled birth center. Specializing in healthy women expecting healthy babies, we offer evidence-based prenatal, birth and postpartum care with experienced, licensed midwives. Beautiful water birth suites and a deep belief in low-tech, high-touch options combine to make the birth of your new baby safe, gentle and affordable. We also offer preconception counseling, childbirth education, a doula internship program and much more. We are excited to announce we are adding home birth as an option now. Tours/’Meet-the-midwife’ sessions Tuesdays at 1pm and Saturda at 10am.  Call for your consultation today!


Brenda Radford, CNM 13700 St Francis Blvd, MOB Ste 510 804-409-8442, Midlothian MyBonSecoursBaby/ Brenda received her Masters of Science in Nursing from Old Dominion University and a Certificate in Nurse-Midwifery from Shenandoah University. In addition, Brenda is a board-certified lactation consultant.


James River Myofascial Release 8550 Mayland Drive, Ste 208 Henrico, VA 23294 804-543-5261 James River MFR is a John F. Barnes Myofascial Release practice that helps Richmond, VA, stay active and pain-free. MFR is the missing link in your healing journey!

Laura Alberg, CNM, WHNP-BC 13700 St Francis Blvd, MOB Ste 510 804-409-8442, Midlothian MyBonSecoursBaby/


Derek S. Metzler, MPT 211-A N 18th St, Richmond 804-644-1221 Our Physical therapy practice focuses on healing and well-being. Trained in Jone’s Institute Fascial Strain-Counter-Strain, John F. Barnes method of Myofascial Release, we treat the whole body to resolve complex issues.


Kimberly Caylor, CNM, MSN 13700 St Francis Blvd, MOB Ste 510 804-409-8442, Midlothian MyBonSecoursBaby/ Kimberly received her Bachelor of Science in Nursing from Bowling Green State University in Huron, Ohio, and obtained her Master of Science in Nursing-midwifery from Case Western Reserve University in Cleveland, Ohio.


Jean Curtacci, RN, CNM 13700 St Francis Blvd, MOB Ste 510 804-409-8442, Midlothian MyBonSecoursBaby/

based healthcare.


As a certified nurse-midwife, Jean provides holistic care for women through all life stages. Jean has over 10 years of experience in women’s health care and is a strong proponent of disease prevention and wellness, patient education, informed decision making, and practicing evidence-

Greater Richmond Edition

Oriental Medicine Specialists, P.C. 5500 Monument Ave, Ste R 804-358-7071 As a Certified Holistic Health Coach & Lifestyle Educator, Josh brings years of experience & unique insight to support & empower clients in achieving their goals, improving their health & living an inspired life.



Laura received her Bachelor of Science in Nursing and Master of Science in Nursing from Virginia Commonwealth University, and went on to complete her postmaster’s certificate in nurse midwifery from Frontier Nursing University.



South River Compounding Pharmacy 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447 Our expert staff offers Counseling for: Weight Loss, Nutrition, Diabetes, High Cholesterol, Stress, Pain Management, Autism, Bio-Identical Hormone Replacement Therapy, Sports Nutrition, Respiratory Conditions, Anti-Aging (Optimal Aging), Allergies, Skin Ailments, Auto-immune disorders, GI Issues, Chronic Disease (ie: CFS/FM, RA, MS, etc.)…call today. We can help you get back on track. We also offer workshops, group and corporate programs. See ad on page 51.

PAST LIFE REGRESSION CECILIA B. THOMAS, M.ED, M.HT Certified Success Coach 804-432-1109, Richmond

Discover past life influences on current life. Safely explore the realms described in near death experiences through a Life Between Lives session. Certified through National Association of Transpersonal Hypnotherapists (NATH).


3527 Ellwood Ave, Carytown 804-359-0384 Chrysalis Institute is a resource and learning center that explores the insights and practices of the world’s spiritual traditions, philosophies and contemporary sciences. Chrysalis encourages curiosity, compassion, community and the cultivation of skills so that we might act mindfully in the world. We are moving to 213 Roseneath Road in the Museum District in February! See ad on page 15.


Sunae Harket, CBP, B.Sc 9210 Forest Hill Avenue, B-3 804-387-5549 Achieve deep and nourishing balance in health, vitality and harmony by utilizing consciousnessbased modalities rooted in ancient wisdom and contemporary sciences. Learn techniques to re-establish your natural ability to heal body, mind, spirit and soul. Remember wholeness through individual sessions, classes, workshops and retreats. Embodiment. Intuition. Oneness. Transformation. Healing. Wholeness.


South River Compounding Pharmacy 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447 Richmond area residents have chosen South River to be their preferred provider of customized medications for 17+ years. A compassionate experienced staff, paired with state-of-the-art facilities and national ACHC accreditation, make us the true specialists in BHRT, Pain Management, Upper & Lower Respiratory, and Topical Anti-Infective medications. In addition, we offer our patients the highest quality, pharmaceutical-grade nutritional supplements available. See ad on page 51.


12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Virginia’s First Nationally Accredited Compounding Pharmacy. RX3 is an industry leader for innovation and quality or over 20 years. Our specialties include: bio-identical hormone replacement, pain management, sterile and veterinary preparations, supplements and traditional pharmacy services.


At RVA Physical Therapy, our mission is “Excellent Care, Exceptional Results”. We specialize in Dry Needling, Manual Therapy, Soft Tissue Mobilization, Myofascial Release, Vacuum Therapy and Sports Rehab. We accept all major insurances. See ad on page 9.


Family Practice and Integrative Holistic Medicine Apex-MD 5310 Twin Hickory Rd, Glen Allen 804-273-0010 Trained and certified by the American Board of Family Medicine and Integrative Holistic Medicine. Specialties: Primary care and Chronic disease management by integrative holistic approach. Weight loss and medical nutrition counseling, skin care, IV nutrition, Ayurveda, BioIdentical Hormone Replacement Therapy. See ads on pages 19 and 52.

MATTHEW C. LEE, M.D., RPH, MS 5700 Old Richmond Ave, Ste A-5 (Off Libbie, near St. Mary’s) 804-358-1492

Integrative approach to medicine, optimizing a realistic plan for your health/disease management. As a pharmacist, I review your medications to determine which ones are needed. Implement alternative therapies. Web visits available for established patients. See ad on page 21.


Qigong & Mind-Body Practice Qigong Instructor Medical Qigong Therapist 804-971-7135 Qigong is an ancient Chinese healthcare system for self-care. Medical Qigong is Qigong therapy. Learn movement forms and meditations to release stress and emotional buildup, strengthen internal organs, increase energy flow, achieve mind-body balance and feel better overall. Improve sleep, digestion, relaxation, flexibility and strength. Offering classes and therapies at 2 locations.


Talia Moser, Reflexologist, IIR certified  By appt., 804-399-3353, Richmond Reflexology is a holistic healing art. Applying pressure on points on the feet and hands stimulates a healing response in glands, organs and systems, resulting in better circulation, vitality and peace. International Institute of Reflexology certified. Wheelchair accessible.


River’s Way Healthcare of Virginia 5500 Monument Ave, Ste T 804-379-4560 Offering expanded healing services in new location. Providing traditional primary care and alternative approaches to support the body’s ability to heal itself. Extensive study in the mindbody connection to achieve optimal health. Certified by the American Board of Scientific Medical Intuition.

WILLIAM A. SQUIRES, M.D. Partners in Family Medicine 430 Claremont Ct Colonial Heights 23834 804-526-1130

Family medical practice specializing in complex symptomatology, chronic Lyme disease and geriatrics. Offering a holistic, open-minded and preventative approach to healthcare that focuses on the root cause of illness, not just the symptoms.  


Moorefield III, 804 Moorefield Park Dr, Ste 205 800-804-2176 The love you’re seeking is also seeking you. For couples and singles in crisis or in love. Discover how to deepen trust, intimacy and connection. Individual sessions, programs, speaking engagements. Complimentary consultations available.

RESTAURANT INDIA K’ RAJA RESTAURANT Delicious Since 1995 9051 West Broad Street 804-965-6345

Voted one of Richmond’s Best time and again. Truly Authentic Delicacies prepared Mild, Medium or Hot with plenty of Vegetarian and Vegan choices in addition to Chicken, Lamb and Seafood. Popular Lunch Buffet 7 days a week. Takeout, Delivery and Catering. See ad on page 27.

January / February 2018


SPIRITUAL HELP & HEALING BRUNO GROENING CIRCLE OF FRIENDS Rick Laird & Mary Rowe, Leaders 800 Blanton Ave 804-798-0063

Experience divine energy, freely available to everyone, for help and healing on the spiritual path through the teachings of Bruno Groening (1906 - 1959). Hear reports about medically verifiable healings, including freedom from addiction, depression and anxiety. Donations welcomed. Call for a free personal introduction.


Thermographer The Wellness Village 1404 Starling Dr, Richmond 804-683-7774 Safe, non-invasive, radiationfree image screening. Preserve your breast, heart health and much more. Live happier and healthier longer! Interpreted by Matthew Lee, MD, RPh. See ad on page 25.


Pamela Biasca Losada MS, AADP 1520 Huguenot Rd., Ste 113, Midlothian 804-313-9007

Tai Chi Chuan Instructor Tuesday Evenings, 6-7:15pm 804-698-0225, Richmond At Battery Park Christian Church, Ginter Park. Classical style Tai Chi Chuan, the 38 posture short form. Essential movements to strengthen/enhance health and develop spiritual practice. See ad on page 19.

Optimal blood flow is the key to health, detoxification, performance, regeneration, repair. BEMER Technology, a non-invasive solution for better: blood flow, cardiac function, sleep, stress reduction, energy, relaxation, concentration, mental acuity, nutrient and Oxygen supply, waste disposal, physical fitness, and more.


Phoebe Antrim, Leader Byrd Park, Tuesdays, 9:30-10:30am 804-358-1772 (call ahead)

Remee L Gemo, L.Ac., MSAOM 4100 Brook Rd, Suite A 1507 Huguenot Rd, Suite 200 804-501-8060

Acupuncture for women, specializing in IUI/IVF, pregnancy, post-partum, menopause, menstrual problems, PCOS, hormones, anxiety/depression, digestion, facial rejuvenation, Bells Palsy and mystery diseases. Helping women stay balanced and vibrant. Serving Northside and Southside since 2007. 



Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Incorporate yoga into your life at Glenmore. 30 student focused, multi-level classes from Gentle and Ageless to Vinyasa Flow, Yin, Restorative, Prenatal, Meditation. Yoga Therapy. 200- and 300-Hour Teacher Training. Voted best Yoga Center. See ad on page 18.


Centuries-old Chinese practice helps prevent and recover from chronic disease. Boosts immune system and helps emotional and physical balance. Easy-to-learn walking, breathing and hand movements. Appropriate for all ages and abilities. Small sliding scale fee.


Jo Ann Widner, RN, MS, M.AmSAT 804-370-3906, Mechanicsville Create presence, poise & balance while reducing pain & stress caused by excess muscle tension. Achieve ease of movement in your everyday life & skilled activities through the practice & principles of the Alexander Technique & Tai Chi.

Greater Richmond Edition






P.O. Box 15451 Richmond, VA 23227

The Vegetarian Society of Richmond is a 501(c) (3) nonprofit organization dedicated to promoting vegetarianism through education, activities and advocacy. Meetings open to non-vegetarians.

VETERINARIAN BETTY BAUGH’S ANIMAL CLINIC 5322 Patterson Ave, Richmond 804-288-7387

Betty Baugh’s Animal Clinic offers traditional as well as holistic and herbal remedies. Please see our website for information on all services offered. See ad on page 31.

LYDIA NITYA GRIFFITH, E-RYT200 Specializing in Yoga for Children 804-678-8568, Richmond

Locally renowned yoga instructor providing classes and private instruction for children. Also offering Yoga with Nitya  DVD;  a children’s book,  A Child’s Journey into Yoga; and the Yoga with Nitya Cookbook.


13565 Midlothian Tnpk, Midlothian 804-423-8600 Offering a diverse selection of classes to suit any style—hatha yoga, vinyasa yoga, prenatal yoga, kid and tween yoga, gentle yoga, yin yoga, kundalini yoga and meditation classes. Check the schedule for our current listing of classes, workshops & teacher trainings. Ask about our community outreach offerings, corporate classes & private instruction.




Heart of Yoga RVA – Balance and Strength in Body and Mind. Empower your Yoga Journey in a nourishing environment. Classes include Gentle, Beginning, Mixed Level, Yin, YogiBarre, Scoliosis Yoga and more.

Project Yoga Richmond is a 501 (c3) non-profit organization based in Richmond, Virginia, that makes Yoga instruction accessible and affordable to practitioners of all abilities and income levels through its pay-what- you-can studio classes and outreach programs. Project Yoga Richmond partners with local groups, agencies, schools, and community centers to provide free and/​or lowcost yoga and mindfulness services throughout Greater Richmond. See ad on page 19.

Yoga Source offers yoga, barre and specialty classes for kids, family and adults of all levels. Get moving with flow classes, slow down with restoratives & integrate all that you’ve practiced to cultivate a balanced life!

1903 Manakin Rd, #F Manakin Sabot, VA 804-839-0135

MOBILE OM YOGA & WELLNESS Shannon Somogyi, C-IAYT 804-833-9044

Mobile OM Yoga & Wellness offers privates, yoga therapy, small group classes, kids yoga and workshops for corporate, events or even just a group of friends. Provides services INSIDE the Mobile OM or at your home or office in Midlothian and RVA.  See ad on page 18.

NORA VIMALA POZZI, E-RYT500, C-IAYT Integral Yoga® Teacher Training 213 Roseneath Rd.  804-342-1061 

Over 25 years teaching Integral Yoga® + 18 years offering yoga therapy, specializing in anxiety, depression, PTSD, cancer, arthritis & chronic illnesses. Offering group classes, teacher trainings and private sessions based on Raja Yoga, mindfulness and the spiritual teachings of yoga, leading to transformative experiences and a more meaningful and peaceful life.


320 Libbie Ave. 804-282-9642 Richmond’s Premiere Yoga Studio and Clothing Boutique located in Libbie & Grove Neighborhood, with 35+ classes/week including Beginner, Vinyasa, Kids, Teens, 200- and 300-hour Teacher Training, as well as Annual Wellness Retreats.

6517 Dickens Place Richmond, VA 23230


108 Yogaville Way, Buckingham, VA 1-800-858-YOGA (9642) Visit a serene, world-renowned Yoga center in the rolling Virginia woodlands. Enjoy yoga and meditation as a guest, or immerse yourself in our Integral Yoga Teacher Trainings, Silent and Personal Retreats, Residential Programs and Workshops.


13354 Midlothian Tpke, Ste 201 804-909-0955 Yoga in Midlothian! Join Sonja Stoeckli and her certified, experienced staff for all levels and styles of yoga classes in a safe and friendly studio environment. Vinyasa, Hatha, and Prenatal yoga plus meditation and more.


Kirsten Hale, CSYT 700 hrs. 804-519-7471, Anita Snellings, CEYT, CSBT 300 hrs. 804-356-7477, Deborah Woodward, CSYT 700 hrs. 804-338-1105, Lisha Reynolds, CSYT, 347 hours 804-873-4711, Experience the immediate, reliable results of this restorative yoga that releases deeply held tensions in core muscles along the spine. Small classes for all levels of fitness, meeting your body right where it is. Embodyment Yoga® Therapy, meditation classes and workshops.

3122 W. Cary St., Ste. 220 804-359-9642

YOGA THERAPY MARY BETH ANSELL, C-IAYT, RYT 500 2828 Chapelwood Lane, Henrico 804-305-2297 FB: Comprehensive.Yoga.Therapy

A lifestyle approach to the practice of yoga that empowers individuals to become students of their own health. This process both educates and enables individuals to make clinically proven, healthful choices about work, nutrition, rest, relationships, movement and thoughts.

RIE MONIQUE CHERIE, C-IAYT, FME, ERYT, TAI CHI INSTRUCTOR 9018 Hidden Nest Drive, Midlothian 804-382-5306

Body-based Yoga Therapy Services, helping people to move better and feel good. Offering integrative therapeutic techniques to alleviate chronic pain, accelerate injury and surgical recovery, specializing in pelvic and shoulder girdles. Fee’s negotiable.

PHOENIX RISING YOGA THERAPY Nora Vimala Pozzi, E-RYT 500, PRYT 804-342-1061

A unique body-mind healing practice that combines gentle yoga with active listening to facilitate self-discovery and exploration of the relationship between our body, mind and life.

January / February 2018



Natural device stops a cold before it starts

New research: Copper stops colds if used early.


ew research shows you can stop a cold in its tracks if you take one simple step with a new device when you first feel a cold coming on. Colds start when cold viruses get in your nose. Viruses multiply fast. If you don’t stop them early, they spread in your airways and cause misery. But scientists have found a quick way to stop a virus. Touch it with copper. Researchers at labs and universities worldwide agree — copper is “antimicrobial.” It kills microbes, such as viruses and bacteria, just by touch. Four thousand years ago ancient Greeks and Egyptians used copper to purify water and heal wounds. Now we know why it worked so well. Researchers say a tiny electric charge in microbe cells gets short-circuited by the high conductance of copper. This destroys the cell in seconds. Tests by the Environmental Protection Agency (EPA) show germs die fast on copper. So some hospitals switched to copper touch surfaces, like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives. The strong scientific evidence gave inventor Doug Cornell an idea. When he felt a cold coming on he fashioned a smooth copper probe and rubbed it gently in his nose for 60 seconds. “It worked!” he exclaimed. “The cold went away completely.” It worked 50

Greater Richmond Edition

Some users say it also helps with sinuses. Attorney Donna Blight had a 2-day sinus headache. When her CopperZap arrived, she tried it. “I am shocked!” she said. “My head cleared, no more headache, no more congestion.” Some users say copper stops nighttime stuffiness if they use it just before bed. One man said, “Best sleep I’ve had in years.” Users also report success in stopping cold sores when used at the first sign of a tingle in the lip. One woman said, “I tried every product on the market over 20 years. Some helped a little, but this stopped it from happening in the first place.” The handle is sculptured to fit the hand and finely textured to improve contact. Tests show it kills harmful microbes on the fingers to help prevent the spread of illness.

again every time he felt a cold coming on. He reports he has never had a cold since. He asked relatives and friends to try it. They said it worked for them, too. So he patented CopperZap™ and put it on the market. Soon hundreds of people had tried it and given feedback. Nearly 100 percent said the copper stops their colds if used within 3 hours of the first sign. Even up to 2 days after the first sign, if they still get the cold it is milder and they feel better. Users wrote things like, “It stopped my cold right away,” and “Is it supposed to work that fast?” Pat McAllister, age 70, received one as a gift and called it “one of the best presents ever. This little jewel really works.” Sinus trouble, stuffiness, cold sores. People often use CopperZap Copper may even help stop flu if for prevention, before cold signs apused early and for several days. In a pear. Karen Gauci, who flies often for her job, used to get colds after crowded lab test, scientists placed 25 million live flu viruses on a CopperZap. No viruses flights. Though skeptical, she tried it were found alive soon after. several times a day on travel days for The EPA says the natural color 2 months. “Sixteen flights and not a change of copper does not reduce its sniffle!” she exclaimed. ability to kill germs. Businesswoman Rosaleen says CopperZap is made in the U.S. of when people are sick around her she pure copper. It carries a 90-day full uses CopperZap morning and night. money back guarantee and is available “It saved me last holidays,” she said. for $49.95 at or toll“The kids had colds going around and free 1-888-411-6114. around, but not me.”



Changing Lives



3656 Mayland Court, Henrico, VA 23233

11420 W Huguenot Road, Midlothian, VA 23113

804-897-6447 • 1-888-879-7713

COGNITIVE FUNCTION AND BRAIN HEALTH Baylor Rice RPh, FIACP And South River Compounding Pharmacy, Changing Lives For 19+ Years!

Did You Know That Cognitive Brain Function Problems May Be A Result Of Neuroinflammation?

What May Cause Neuroinflammation?

We Can Help With: • Alzheimer’s • Dementia • Parkinson’s • ASD • Lyme Disease

1. Traumatic Brain Injury (TBI) ✓ Sports and recreational injuries ✓ Military ✓ Motor vehicle accidents ✓ Electric shock / lightning events ✓ Violence 2. Immune / Autoimmune Conditions 3. Neuronal Degradation ✓ Aging ✓ Chronic Stress

We work with executives and professionals for: • Job Stress • Burnout • Low Energy

Our Expert Staff Is Ready To Help So Call Or Stop By Today! January / February 2018


Primary Care & Family Medicine Plus Integrated Holistic Wellness Center Innovative Philosophy and Physician-led Culture “We offer a perfect blend of Allopathic and Complementary Alternative Medicine”

• Primary Care Physician • Open Access Schedule • Walk-in for Acute Care • Electronic Health Records • Patient Portal • On-Site Blood Draw • In-House Labs • Wellness Care

Focus on the Whole You B Y M D A P P O I N T M E N T O N LY

• Chronic Inflammation • Women’s Health • Autoimmune Disease • Men’s Health • Allergy Testing • Bioidentical Hormones • Skin Care • Anti-Aging Medicine • Personalized Labs • Pain Management


Holistic Skin Care

Our Team

• 3D Skin Analysis • Dermal Infusion Therapy • Organic Medifacial, Peels and Masks • Microcurrent •Osmosis MD products

Board Certified Family Medicine and Integrated Holistic Medicine

• Family Nurse Practitioner • Registered Dietician • Pathology Consultant • Registered Nurse • Ayurveda Practitioner • Medical Massage Therapist • Certified Nutritional Specialist • Licensed Master Esthetician • Acupuncturist

Intravenous (IV) Nutritional Therapy

Doctor Developed + Clinically Proven + Natural Solutions


Benefit for: • Allergies • Chronic Fatigue • Fibromyalgia • Migraines

Medical Massage, Ayurveda and Detoxification B Y M D A P P O I N T M E N T O N LY

• Healing, Balancing & Cleansing • Special Diets, Oil, Steam & Herbal Therapy • Customized Programs at Affordable Prices

Bioidentical Hormone Replacement Therapy

Personalized Weight Loss



• Aging • Menopausal and Peri-Menopausal Symptoms • Increase Libido and Energy • Improve Memory and Mood

• Healthy Weight Loss • Lifestyle Modification • Nutritional Education • Prescription Medications

Pain Management



Proud recipient of the Family Practice and Integrated Holistic Practice Best of Glen Allen award for 2015 and 2017.

• K Laser • Holistic • Drug-Free • Surgery-Free

Freeze Away Fat with Coolsculpting®

* Insurance covered Weight Loss and Medical Massage

5310 Twin Hickory Rd., Glen Allen, VA 23059 • 52

Open Mon-Fri, 8am-6pm • Sat, 8:30am–2:30pm Greater Richmond Edition

8 0 4 .273.0010 ACCEPTING NEW PATIENTS EVERY DAY We accept ALL major health insurance plans. Use your FSA/HSA account Not all se r vices a re cove re d by insu ra nce.

Natural Awakenings Richmond ~ January/February 2018  
Natural Awakenings Richmond ~ January/February 2018  

Natural Awakenings Richmond ~ January/February 2018