Natural Awakenings Richmond November/December 2019

EE R F

HEALTHY

LIVING

HEALTHY

PLANET

Chasing ZZZZZs

How to Put Insomnia to Rest

THANKFUL KIDS

Encouraging Gratitude

ZENFUL

EATING Joyous, Mindful Meals

November/December 2019 | Greater Richmond Edition | NARichmond.com

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November/December 2019

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Photo credit: Kim Lee Photography

publisher’s letter I love the holiday season and all that comes with it—the hustle and bustle, the festivities, the smells of cinnamon and pine, the music and lights… it’s fun and joyous, and it can also be a lot to take in. The overwhelm usually forces me take some time to stop, pause and go inward. These are holy-days, after all—a time to slow down along with Mother Nature and reflect on all we have to be thankful for. To fully partake in all the season has Jessica Coffey, Publisher to offer, I must create some space for innerwork and self-care.

In doing so, I try to carve out time each day to meditate and exercise; I seek out bodywork practitioners to help reduce stress and tension (see our special bodywork section in this issue) and I do my best to eat well and get enough sleep.

It can be hard to maintain balance as our schedules fill up with commitments, but rest is essential for our overall health and well-being. Our feature article shares ways to deal with insomnia, and Marlaina Donato encourages us to defy “our cultural habit of constantly being on the go” through “The Art of the Nap”:

The Art of the Nap Unplugging From Life Without Apology

by Marlaina Donato

C

hildren, four-legged family members, Thanksgiving overeaters and the occasional squirrel on a branch have mastered an art that eludes most of us, and they engage in it without a shred of guilt.

Defying our cultural habit of constantly being on the go and embracing the respite can be an active meditation, an invitation to cultivate uncommon stillness.

Answering the siren’s call of a nap might very well be one of the most beneficial acts of self-care we can give ourselves. Both body and psyche crave chill-out times for good reasons. Using study subjects ranging from NASA pilots to emergency room staff, curling up for a 20- to 30-minute siesta has been clinically proven to lower blood pressure, boost immunity, improve motor skills and enhance job performance and creativity.

Power naps—the short-but-sweet kind—give us the opportunity to nourish the most neglected part of life, the inner life.

Rest-fueled “me-time” can be a daily ritual punctuated with both practical and aesthetic inspiration. Choosing a spot drenched in inviting natural light or close-curtained tranquility and reserving a favored pillow, chair or luxurious coverlet can usher in blissful time-out. Adding the presence of

aromatherapeutic essential oils like lavender, Roman chamomile or tangerine or a vase of simple fresh flowers can signal the ever-diligent sympathetic nervous system to cut back on overtime. Dropping down into unhurriedness like an anchor into port can prompt deeper and longer breaths and offer us the shameless chance to invest in quality daydreaming. Playing recorded sounds from nature—ocean waves, soft rain or gentle wind in the trees—can set the stage for a satisfying nap. Inviting the resident cat or pooch for a sleep-spell can also effect release of beneficial endorphins.

Scheduling a nap into the day like any other appointment not only ensures follow-through, but presents a succulent slice of something to look forward to. Putting the computer on sleep mode and turning off the phone signals the brain that it’s time to recharge. Social media interaction and phone chats can wait. The pursuit of wellbeing does not need explanation, apology or, most of all, guilt. Pleasant dreams.

Marlaina Donato is the author of several books. She is also a composer of healing and inspiring music. Connect with her at AutumnEmbersMusic.com.

Happy Reading, Happy Resting and Happy Holidays, 4

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November/December 2019

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DIRECTORY OF ADVERTISERS

Contents

Alchemists..................................................................5

15 DISCOVER INFUSED

Apex MD.....................................................Back Cover

Restorative Medicine

Agriberry................................................................... 15

THERAPEUTICS

18

Ariya Family Chiropractic Centers.....................7 & 16 Barb Satterwhite, RN................................................25 The Brain Spa............................................................ 15 Bremo Pharmacy........................................................9 Brook Run Vision Center.......................................... 11 CopperZap............................................................... 38 dōTERRA.....................................................................7

16 BODYWORK

Give the Gift of Healing this Holiday Season

18 CHASING ZZZZZs How to Put Insomnia to Rest

eLEEte Physicians, Matthew C. Lee, MD................. 13 Debbie Troxell, RN, MSNH Thermography..............21 The Foot & Hand Spa..................................................9 Glenmore Yoga & Wellness Center........................ 20 Health InSyncs............................................................9 Healthy Mornings.......................................................7 The Innerwork Center.................................................5 Kultivate Wellness.................................................... 13 LifeWorks Wellness Center.....................................37 Living Well Today International.................................5 Midlothian Montessori..............................................21 Mobile Om Yoga and Wellness............................... 20 Nature’s Rite............................................................. 17

20 CLICK AND SWEAT

20

Virtual Workouts Change the Game

22 ZENFUL EATING

Mindful Meals in Quiet Gratitude

23 KIDS WITH GRATITUDE Making Thankfulness Second Nature

24 PAWS TO CONSIDER Best Friends Waiting for Homes

22

OpenSpace Massage + Bodywork.......................... 17 Project Yoga Richmond............................................21 Quench IV Bar.............................................................3 Richmond Animal Care & Control............................25 Richmond Family Dentistry.........................................2 Richmond Music Therapy......................................... 15 RVA Health & Wellness...............................................3 RVA Physical Therapy & Sports Rehab...............3 & 16 Rx3 Compounding Pharmacy................................... 11 SoulShine.................................................................. 13 South River Compounding Pharmacy..................... 39 T’ai Chi Richmond.....................................................21 Well Into Life Massage & Bodywork........................ 13 Zero Balancing......................................................... 17

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Greater Richmond Edition

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DEPARTMENTS 8 news briefs 12 kudos 14 health briefs 14 global briefs 15 therapy

spotlight 16 bodywork 20 fit body 22 conscious

eating 23 healthy kids 24 natural pet 26 calendar 32 resource guide

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Natural Awakenings is a family of more than 70 healthy living magazines celebrating 25 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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A NETWORKING/SPEAKER SERIES

connecting, educating and inspiring folks in and around RVA who are seeking healthier, more balanced lives

Offering tools, resources and conversation around what it means to live well.

Date: Second Friday morning of each month Time: 8-9:15 am (doors open at 7:50 am) Place: The Innerwork Center

(213 Roseneath Road in the Museum District)

Cost: Free! Please register in advance

FB: Healthy Mornings RVA HealthyMorningsRVA@gmail.com Sponsored by Natural Awakenings Richmond.

November/December 2019

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news briefs

Anniversary Special at Farm To Family

T

o mark its 10th anniversary of serving the Richmond, VA and Washington, D.C. communities, Farm to Family is offering a 10 percent discount on their Fall/Winter CSA program. Farm to Family provides local produce, humanely raised meats, dairy, eggs, breads, homemade dry goods, flowers and plants from the “Farmbus” mobile farmers’ market, an urban farm, retail outlet and community supported agriculture (CSA) program.

The CSA is available weekly or biweekly all year long (members can join at any time), with seasonal vegetable, meat or dairy shares and even home delivery. All growers are located within 100 miles of Richmond. Farm to Family is veteran-owned and offers 10 percent military discounts.

For more information about CSA selection, visit TheFarmbus.csaware.com. See listing on page 33.

CBD Available at Market Bazaar

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emp 66 has opened inside the Victorian Square Shopping Center Market Bazaar at 10901 Hull Street Road, in Midlothian. They offer CBD products for people and pets, including tinctures, gels, gummies, pet treats, skin care, coffee, tea and hemp flower. CBD has helped many people and animals deal with discomfort, inflammation, sleeplessness, stress, mood and more.

Owner Carol Terhune says, “The products are all USA made, THC-free and I only deal with companies who allow the public to access their third-party testing as proof of their consistent quality. I fully vetted these companies before I decided to carry their brands. There is no way to know what’s in it unless they provide proof with third-party testing.”

For more information, call 804-405-4222 or visit Hemp66.com. See listing on page 32.

A Place for Women to Thrive

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hrive: Mind, Body & Soul is a unique women’s wellness community located in the Glen Allen area of Richmond. Thrive is the vision of co-creators and sisters Nancy Jones and Anne Marie Hawke; Nancy is an entrepreneur, visionary and owner of Mountain Services, Inc., and Anne Marie is an entrepreneur, author, life coach and owner of Excellence RVA: Coaching & Consulting.

Thrive: Mind, Body & Soul was created as a place Anne Marie Hawke where women can grow, learn and express who they and Nancy Jones really are in a beautiful, fun, relaxing environment. It is a place where women can be around other women in positive and inspiring ways, and its goal is to encourage women to thrive in every area of their lives through exploration, self-care, education and fitness.

Location: 4200 Park Place Ct., Glen Allen. For more information or to make appointments, call 804-366-8404 or visit ThriveRVA.com.

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Greater Richmond Edition

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Mandala Art Has Psychological Overtones

N

ora Vimala Soler Pozzi, architect, fine art photographer, visual artist, yoga therapist and owner of Integral Yoga Center of Richmond, is exhibiting her mandala drawings, inspired by the works of Carl Jung and Joan Miro. The Innerwork Center will host a gallery opening from 6 to 8 p.m. on November 8 and a Mandalas Drawing Workshop from 6 to 8:30 p.m. on December 12.

Jung explored drawing mandalas to help relieve suffering in psychotherapy. He said that the pictures arise quite spontaneously from the unconscious. The aim of the practice is total physical, mental and spiritual healing.

Pozzi says, “Drawing mandalas has always been one of my favorite daily sitting meditation techniques. During the design process, I observe the workings of my mind: impatient to see the product complete, uncomfortable with unfamiliar landscapes, surprised and delighted as the drawing slowly emerges through its own intelligence. All that is required is that I stand out of the way to allow it to happen.

In essence, a sacred ritual of communication and communion between the inner world and the materials chosen to express it in the outer world.”

Location: 213 Roseneath Rd. For more information, call 804-342-1061 or visit YogaHelps.com. See listing on page 36.

Get your CBD oil at Bremo Pharmacy!

Bright Body Boutique Opens in Carytown

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B

right Body Boutique is now open in Carytown at 3319 West Cary Street.

This unique beauty shop stocks a curated selection of passionately researched clean beauty products, including makeup in an inclusive shade range, skin and hair care, sun care and locally made and eco-friendly items. A woman-owned, minority-owned small business, Bright Body was founded

by Gabi Day in October 2017.

The ethos of Bright Body Boutique is clean beauty with a bigger purpose. Bright Body’s mission is based on three pillars: Good for Our Bodies­—all products and ingredients meet the highest standards for safety and performance; Good for Our Communities—the shop is a safe and inclusive space for all, donating 2 percent of net income to nonprofits and stocking items from other small businesses with similar philanthropic practices; and Good for Our Environment—many products have sustainable, refillable and/or reusable components.

BremoRx.com

If you listen to your body when it whispers to you, you won’t have to hear it yell later. ~Michael Duncan

For more information, call 804-322-7102 or visit BrightBodyBoutique.com.

Unlock Your Inner Wellness

New Clients Save $10 thyroid issues lack of focus anxiety pain food addiction digestive problems

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

If you’ve never visited Richmond’s first medical-grade nail spa for the care of the hands and feet, here’s a good reason to try us. Mention this ad and save $10 on our Essential Pedicure or any of our Specialty Pedicures (normally $52 - $84). New clients only, through 12/30/19.

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Restore Your Natural Balance

Health InSyncs

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Located in The Foot & Ankle Center at Johnston-Willis Hospital | A division of Foot & Ankle Specialists of the Mid-Atlantic, LLC

November/December 2019

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Taming Fear is Just the Beginning

news briefs

Meditation is Better While Floating

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ichmond’s largest float center, The Float Zone, has collaborated with The Innerwork Center to offer a floating guided meditation experience. This body scan is the first in a series of underwater meditations that The Float Zone will offer and is presently a staple component of The Innerwork Center’s MindfulnessBased Stress Reduction (MBSR) eight-week course. All body scan participants will receive $10 off an annual membership at The Innerwork Center.

While floating inside a large, oval, fiberglass pod in 10 inches of warm water saturated with 1,000 pounds of Epsom Salt, the brain shifts to a deeply relaxed state similar to sleep that increases serenity and decreases stress, anxiety and pain. Results are both immediate and cumulative and studies show significant and lasting effects. Many local medical doctors, nurses, physical therapists, chiropractors, counselors and coaches refer clients to The Float Zone.

Location: 2034 Dabney Rd., Ste. A. For more information, call 804-551-1413 or visit MyFloatZone.com.

F

ear can stop even the bravest and boldest dead in their tracks. Brian Muka, founder of Fear Sherpa, has written a book, Your Secret Superpower, Tame Fear to Thrive, which describes how he coaches others to harness their fear and make it work for them, instead of against them.

Having to face his fears on a daily basis when he was a Navy special operations officer, Muka says, “Overcoming fear is a tremendous waste of a potent fuel.” In his new role as a performance coach and speaker, he doesn’t teach or recommend simply overcoming fear. “I inspire others to harness fear by commanding it and its minions: stress, worry, doubt, shame, guilt, procrastination, regret, workaholism and perfectionism.”

Muka teaches his clients how to dance with courage. “It’s what’s on the other side of what feels difficult where our next breakthrough lives, and it is where our best life is waiting for us to leap towards it,” he explains.

For more information, call 609-647-9866 or visit FearSherpa.com.

Yoga Instruction for the Deaf

S

usi Durga Wilbur, a local social worker and outdoor hiking and backpacking instructor who is also deaf, is offering two Integral Yoga classes in American Sign Language (ASL) at the Integral Yoga Center of Richmond, where she graduated as a yoga teacher last May. Yoga is one of the many practices that is not often available to the deaf community, and no ASL yoga classes were offered in Virginia. That was the main reason Wilbur embarked in this long and Nora Vimala Pozzi and demanding training. Her class, Susi Durga Wilbur geared to people that are deaf, is a very gentle form of yoga that focuses on breathing, relaxation, meditation and gentle postures.

Location: 213 Roseneath Rd., Ste. 102. For details and to register, email SusanneBW@aol.com. See listing on page 37.

In a gentle way, you can shake the world. ~Mahatma Gandhi 10

Greater Richmond Edition

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Beth Sholom Addresses Dementia and Alzheimer’s

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eth Sholom has partnered with the Hearthstone Institute to implement the I’m Still Here approach in all its memory care units in Richmond, the only program of its kind in Central Virginia. I’m Still Here represents a radical paradigm shift in dementia care by eliciting an unprecedented level of true engagement from participants, enabling them to remain creative and actively engaged throughout their lives.

Beth Sholom is a certified I’m Still Here Center of Excellence.

All staff working in memory care participated in a six-month onsite training program that included intensive training in Alzheimer’s and related dementias, communication techniques and life enrichment.

More than 5 million Americans are living with Alzheimer’s or related dementias. The goal of the I’m Still Here approach is to ensure that that every person living with this challenge still has an opportunity to learn and have meaningful, purposeful experiences, regardless of the severity of their memory loss.

Location: 1600 John Rolfe Pkwy. For more information, call 804-750-2183 or visit BethSholomLiving.org.

Precision Massage Techniques Yield Results

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onprofit Precision Massage & Healing, Inc., located at 10617 Patterson Avenue, provides massage therapy and wellness training backed by thousands of hours of experience on some of the most critical clients facing career devastation without interventional teamwork, including doctors and chiropractors.

Their approach to massage Jason Barclay, CEO & Co-Owner theory benefits from extensive training in Swedish massage, medical massage, deep tissue massage, precision hot stone, cryotherapy, reflexology, lomi lomi, sports massage, prenatal massage, suction cups, watsu and more, infused with martial arts, reiki and even affirmations, for a true mind-body healing experience unlike any other.

In addition to their signature fibromyalgia/chronic pain massage, Precision Massage & Healing’s high level of skill, empathy and compassion helps patients overcome physiological and energetic roadblocks that some call impossible.

Apply the code “New-Life” for 50 percent off. For appointments and more information, call 310-736-5929 or visit PrecisionMassage AndHealing.com.

VISION CENTER

Daniel Gray, O.D. • Lester Peters, O.D. • Brady Pederson, O.D. • NATURAL/NON-MEDICATED alternatives to many

conditions, like Dry Eyes • On-site lab — glasses can be made in ONE HOUR • DAILY disposable contact lenses for part- or full-time wear • Over 1,200 designer and affordable frames • Most insurance accepted and COMPETITIVE PRICES

Brook Run Vision Center is a full-service eye and vision care provider, accepting new patients and eye emergencies.

Call 804-264-2956 to schedule an appointment. brookrunvisioncenter.com

At the end of the day it’s not about what you have or even what you’ve accomplished… it’s about who you’ve lifted up, who you’ve made better, it’s about what you’ve given back. ~Denzel Washington

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news briefs

kudos

New Book on Eating Disorders

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atherine Brown, a freelance writer and editor, and corporate storyteller Christina Tinker are the co-editors of a new book, Hope for Recovery: Stories of Healing from Eating Disorders. This book of essays about eating disorders inspires hope for recovery and supports the mission of eating disorder awareness and recovery organizations.

Thirty million people suffer from eating disorders in America, and every 62 minutes a person dies as a direct consequence. The authors are among the 60 percent of people that have recovered from eating disorders such as anorexia, bulimia and binge eating. The book includes informative sections with insights from mental health professionals on topics such as how families can help loved ones affected by eating disorders and males with eating disorders.

A portion of the proceeds of Hope for Recovery: Stories of Healing from Eating Disorders will be donated to local and national eating disorder organizations.

The book is available on Amazon.com and BarnesAndNoble.com and at bit.ly/hope4BN.

Food is Medicine Support Group for Autoimmune and Chronic Conditions

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ood Is Medicine RVA is a new support group for discussing ways to reverse autoimmune and chronic disease through nutrition and lifestyle strategies. The group is designed as a six-month series and meets monthly, creating an affordable way to receive health coaching services with group support. New groups are being added in early 2020 for the West End, Midtown and Southside. Each group will have 12 members and its own private Facebook page to share ideas, information, recipes, experiences and Terri McDowell resources.

The groups are led by Terri McDowell, a licensed occupational therapist and integrative health and nutrition coach who uses the principles of functional medicine to educate members on how to identify root causes for their illness. McDowell emphasizes gut health, strategic nutrition and lifestyle changes to help reduce and potentially reverse symptoms.

Cost is $300 for six-month series. To become a group member, email FoodIsMedicineRVA@ gmail.com. For more information, call 804-261-2325.

New Book on Past-Life Regression

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edium and past-life regression therapist Carole Louie has written a new book, The Legacy of the Lei Family Architects: The Story of Yangshi Lei. She will share stories about Yangshi Lei on November 8 at the William & Mary Confucius Institute, and will talk about her book, Conversations with a Hungry Ghost: Memoir of a Reluctant Medium, at the Twin Hickory Library community authors’ showcase on November 14.

For For more information including on event locations,, visit TheCenter-RVA.com and see listings in the Community Calendar.

For more information on Louie, visit CaroleLouie.com.

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Greater Richmond Edition

NARichmond.com

Glenmore Yoga & Wellness Center is proud to announce that Carolyn Hazel, E-RYT 500, LMT, C-IAYT, IAC, has completed her certification as a clinical aromatherCarolyn Hazel apist. The 325-hour certification program includes the use of essential oils for muscle and joint pain.

Initial aromatherapy consultations last 75 to 90 minutes and include a discussion of health history and lifestyle, treatment plans to address current concerns and wellness goals, an initial oil formula and a follow-up visit to evaluate success. A discounted rate of $80 ($90 value) is available through the end of the year.

Location: 10442 Ridgefield Pkwy. For more information and to make appointments, call 804-741-5267 or visit GlenmoreYoga.com.

See ads on pages 20, 34 and 36.

Nimbus Massage has added two new board-certified massage therapists, Shelley Green, an experienced massage therapist with a background working in a medical Shelley Green setting, and Derek Austin, who is duallicensed in massage and physical therapy.

Program Director Kristina Page says, “They will both be a big help for us in continuDerek Austin ing to serve people who use massage to manage chronic conditions.”

Location: 1719 W. Main St. For more information, call 804-714-7932 or visit NimbusMassage.com.

Matthew C. Lee, MD, RPh, MS An Integrative Approach to Western Medicine with special focus on thyroid conditions and adult attention deficit disorders Call or visit online: 804-358-1492 • eLEEtePhysicians.com

If you want to become fearless, choose love. ~Rune Lazuli

5700 Old Richmond Ave, Ste A-5, Richmond, VA 23226

The ONLY practice where your doctor is the ONLY person you talk to.

November/December 2019

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health briefs

global briefs

Try Acupuncture for Pain-Free Sleep

Golden Rules

Take Hibiscus to Fight Breast Cancer Hibiscus rosa-sinensis is much more than a brilliant scarlet tropical flower: New laboratory research from Canada’s University of Windsor found that a hibiscus flower extract selectively kills off triple-negative breast cancer cells.

This is one of the most difficult to treat types that affects 15 to 20 percent of breast cancer patients. Hibiscus is particularly effective when combined with chemotherapy, researchers say, and works as well with very low doses of the chemicals as with higher doses. The flower’s low toxicity and precise targeting of cancer cells also offers hope for long-term treatment. Previous studies have shown hibiscus to be effective on prostate cancer, leukemia, gastric cancer and human squamous cell carcinoma.

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Greater Richmond Edition

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Whatafoto/Shutterstock.com nortongo/Shutterstock.com

The common kitchen herb rosemary holds promise for insomniacs. Iranian researchers tested 68 university students for a month, giving them either 1,000 milligrams of rosemary herb each day or a placebo. Those that took the rosemary herbal supplement had improved memory, reduced anxiety and less depression at the end of the month. Using the Pittsburgh Sleep Quality Inventory scale, those taking the rosemary slept better, as well.

Species Setback

EPA Weakens Protective Regulations

The U.S. Department of the Interior is effecting significant changes that weaken how the Endangered Species Act is implemented, a move critics fear will allow for more oil and gas drilling on land that is currently habitat-protected, and will limit how much regulators consider the impacts of the climate crisis. The changes affect how the U.S. Fish and Wildlife Service and National Oceanic and Atmospheric Administration consider whether species qualify for protections, as well as how the agencies determine what habitats deserve special protections.

It could make it more difficult to factor in the impact of climate change on species.

Supapornkh /Shutterstock.com

Take Rosemary to Boost Memory, Mood and Sleep

The nonprofit MomsAcrossAmerica.org (MAA) has launched its Moms Across America Gold Standard, a multi-tiered verification program for food, beverages and supplements that creates a simple, trustworthy resource for consumers while encouraging best practices by suppliers. It will be awarded to those brands that have achieved superior levels of organic practices and eco-friendly procedures, and is intended to make it simple for people to choose the healthiest products and use their wallets to take a stand against unhealthy alternatives and unethical business practices. The standard also provides a path for companies that know better and do better to prosper by shifting the buying power of millions of dedicated mothers behind their products.

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Chronic pain, affecting 10 to 25 percent of adults, disturbs sleep for two-thirds of them, increasing the risk of depression and aggravating pain symptoms. Chinese researchers analyzed nine studies of 944 chronic-pain patients and found that acupuncture treatments were significantly better than drugs at helping patients sleep. It also improved their quality of sleep as self-measured by the Pittsburgh Sleep Quality Index and lowered their scores of perceived pain.

Moms Launch Eco-Friendly Certification

therapy spotlight

DISCOVER

Infused Therapeutics Restorative Medicine

F

or people suffering from chronic conditions, infusion therapy is a modern breakthrough. The symptoms and causes of many chronic illnesses can be alleviated or prevented with a strong dose of vitamins administered intravenously. If taken orally, vitamins must pass through the digestive system where they are often absorbed by the body at varying rates; depending on the condition of the digestive tract, less than 10 percent of ingested vitamins may actually be absorbed by the body. An intravenous (IV) injection delivers 100 percent of the vitamins directly into the bloodstream, offering a much more efficient and accurate method of absorption and healing.

At Living Well Today International, Michael Payne, MS, CRC, CNS, says, “We are highly focused on serving our patients’ individual conditions and needs. Every treatment with infused therapeutics is a person-centered process that is scientifically supported. We provide restorative medicine for improved brain function, mid-cognitive impairments, immune support and more. Typically, people jump from one practitioner to another because they don’t see results fast enough and they don’t finish their protocol. We accomplish more with effective infusion treatments in a fraction of the time. We believe that those wanting to improve their lives must first improve their cellular health, because there is no health without cellular health.�

Location: 1791 Cambridge Dr., Ste. 203, Henrico. For more information, call 804-562-8554 or visit LWTInternational.com. See ad on page 5.

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BODYWORK Give the Gift of Healing this Holiday Season

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odywork is a term used to describe treatments and techniques that help heal the body and improve one’s overall health and well-being. Bodywork includes a wide range of manipulative therapies, breath work and energy medicine, including acupuncture, chiropractic care, craniosacral therapy, massage therapy, physical therapy, reflexology, reiki, zero balancing and more.

According to Shalene Zarate of the Embodiwork Studio for Integrative Massage, in Golden, Colorado, bodywork helps many people restore the quality of their lives so they can continue to do daily activities, avoid unnecessary medical interventions, manage physical pain and lower tension and stress. The techniques and their effects are vast, but they all help with form (restructuring misalignments and mending injuries), flow (increasing circulation of the fluids contained in the body) and function (enhancing one’s ability to move).

Four local practitioners are highlighted here … this is the perfect time of year to give the gift of bodywork to yourself or a loved one.

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Greater Richmond Edition

ARIYA FAMILY CHIROPRACTIC CENTERS

Ariya is a Buddhist term that means “a path to excellence.”

Ariya Family Chiropractic Centers provide a natural path to wellness through chiropractic care and massage therapy. Ariya takes pride in the peaceful, nurturing environment they create to provide excellent care and outstanding service. They strive to help every individual toward a health goal of functioning at their

very best.

The professionals at Ariya Family Chiropractic Centers blend their talents, knowledge and healthcare disciplines into a holistic approach that has proven time and time again to be successful. We are here to ensure that every individual who comes to us— whether a newborn, an athlete, an expectant mother or a grandparent—can enjoy their lives to their fullest potential.

Six locations: Richmond/West Hampton – 5409 Patterson Ave, 804-288-1005 Colonial Heights – 3507 Boulevard, 804-526-7125 9778 Gayton Crossing – 9778 Gayton Rd, 804-750-2400 Petersburg – 34C Medical Park Blvd, 804-862-2255 Innsbrook/West End – 10168 West Broad St, 804-270-5700 Ashland – 9535 Kings Charter Dr, 804-550-0780 AriyaFamilyChiropractic.com

RVA PHYSICAL THERAPY & SPORTS REHAB

Specializing in Sports Injury and Pain Management. Dr. Ramky Kavaserry, owner, Physical Therapist and Certified Exercise Trainer, is very passionate and considerate about offering individualized solutions to provide the best possible outcomes for his patients. RVA Physical Therapy & Sports Rehab is versatile in multiple therapy treatments that yield positive results and is committed to providing the care needed to get patients back to their active lifestyles.

Services include: Dry Needling – similar to acupuncture; used in treating neural and muscular ailments.

Back to Golf Program – designed for convalescing or recuperating golf players.

Aquatic Therapy – water therapy that helps neurological disorders, musculoskeletal pain, pediatric disabilities, postoperative orthopedic rehabilitation and pressure ulcers.

Vestibular Rehabilitation – treats dizziness and vertigo.

Sports Injury and Rehabilitation – offers respite to the injured for quicker rehabilitation.

RVA Physical Therapy & Sports Rehab is located at 2620A Gaskins Rd, Henrico. Flexible scheduling is available and most major insurance plans are accepted.

804-396-6753 Ramky@RVAPhysicalTherapy.com • RVAPhysicalTherapy.com

NARichmond.com NARichmond.com

ZERO BALANCING

Zero Balancing, “ZB,” is a system of bodywork that combines the western focus of structure with the eastern concept of energy through “conscious touch”. Gentle pressure applied with fingertips and held stretches are focused on the bones and joints with the aim of creating points of stillness around which the body can relax and reorganize.

The Benefits of Zero Balancing: • Relieve tension, stress and pain • Improve balance and mobility • Amplify calm and well-being • Quiet the mind and expand awareness ZB brings us out of our heads and into our bodies where we are more in tune emotionally and can better live and enjoy day-to-day existence. ZB also facilitates balance and a clearer, stronger flow of energy in the body.

Sondra Sealine Zero Balancing Practitioner 804-690-9878 SondraTaiChi@gmail.com ABalancedHealthyLife.com

OPENSPACE MASSAGE + BODYWORK

OpenSpace Massage + Bodywork offers massage therapy for anxiety, trauma and pain. Whether you’re looking to heal from injury, complement your mental health treatment strategies, manage a chronic illness, create time for relaxation and decompression or just better connect with your body, OpenSpace provides an open, accepting, inclusive and safe space to help you meet your wellness goals.

OpenSpace’s massage practice is rooted in empowerment theory to help you think positively about your innate ability to take care of your body and health. Using methods based in anatomy and physiology, owner Erin Osiol tailors treatment plans based on individual client goals. She believes that when you stretch, physically and emotionally, you open up and create space for greater movement, healing, vulnerability and growth. OpenSpace is woman-and social worker-owned/operated, consent-based, trauma-informed, body-positive and LGBTQI-affirming.

9015 Forest Hill Avenue, Suite 2A, Bon Air 804-251-0446 • OpenSpaceRVA.com

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17

by Marlaina Donato

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ossing and turning most of the night while obsessing about the need for sleep is a torture we all go through every now and then, but for the 40 percent of Americans dealing with current or chronic insomnia, it can be a regular nightmare. In fact, 50 to 70 million adults in the U.S. suffer from some form of sleep disorder, according to the American Sleep Association.

The causes are multi-faceted: stress, pharmaceutical side effects, hormonal imbalances, chronic pain, anxiety and too much caffeine all fuel the insomnia loop. Add to that the overstimulation from 24/7 technology, social pressures and unresolved emotional pain, and it’s easy to see why long, hard, sleepless nights have become a worldwide epidemic.

The effects are profound. Compromised sleep not only leads to decreased quality of life, malnourished relationships, a heightened risk of accidents and inferior job performance, but also lowered immunity and chronic inflammation, raising the odds of heart disease, stroke, high blood pressure, weight gain and diabetes. About 90 percent of people diagnosed with depression also experience sleep deprivation, and many antidepressant medications can disrupt the ability to fall asleep and dream.

However, a number of natural and holistic approaches can provide lasting 18 18

Greater GreaterRichmond RichmondEdition Edition

results without undesirable side effects.

Along with tried-and-true methods like acupuncture, therapeutic massage and changes in diet and exercise, the National Sleep Foundation recommends mindful breathing and meditation. New options are emerging to help foster quality sleep, including cognitive behavioral therapy (CBT), non-psychoactive CBD oil and lifestyle changes supporting a healthy circadian rhythm.

Body and Mind, a Tangled Web

Psychological, emotional and physical health all play a role in our ability—or inability—to get a good night’s rest.

“Not sleeping well is a sign of a deeper imbalance that needs to be addressed.

So, if we’re masking the problem with medication, the underlying cause remains unaddressed,” says Elina Winnel, a sleep coach who works online with clients at TheSleepExpert.com. “Insomnia is a complex issue that has psychological components, but is also affected by deeper mechanisms, including an imbalance between the two main branches of the autonomic nervous system.”

The intricate connection between emotion and sleep-robbing stress hormones explains why insomniacs are often caught in an undertow of racing thoughts and preoc-

NARichmond.com NARichmond.com

cupations. Says Winnel, “Stress has become the norm, and most people don’t even realize they’re in that state. This produces stress hormones and can prevent the natural process of sleep from occurring.” Stress also depletes vitamin B and magnesium levels necessary for quality sleep, she adds.

Cindy Davies, owner of the Holistic Sleep Center, in Ferndale, Michigan, has similar views on the role emotion plays in troubled sleep patterns. “We’re chronically suppressing our feelings throughout the day. Our inability to address these emotions culminates in a night spent in bed awake with fears and worries,” she says. “Pushing ourselves to the point of exhaustion can help defend ourselves against dealing with feelings or memories, but impairs our ability to sleep restfully or restoratively.”

Resetting Inherent Rhythms

Circadian rhythm, our biological clock, is a cellular marvel that is affected by light and internal changes in temperature.

Stephanie Silberman, Ph.D., a licensed psychologist in Ft. Lauderdale, Florida, and Fellow of the American Academy of Sleep Medicine, explains that it’s helpful to have a circadian rhythm aligned with societal norms so that we’re sleepy at bedtime and active during daylight hours. “When a person’s circadian rhythm is delayed, they will have trouble falling

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CHASING ZZZZZs How to Put Insomnia to Rest

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asleep at a regular bedtime, and when it’s advanced, experience sleepiness too early in the evening and then [have] early morning awakenings.”

Circadian rhythm regulates digestion, cellular repair, hormones and many other functions. It also slows down the metabolism during night hours, helping us to stay asleep. “The circadian rhythm can be disrupted by many factors, including traveling to a different time zone, shift work and exposure to blue light late at night while binge-watching your favorite series,” says Winnel.

Our natural hormonal rhythms are wired to release melatonin at certain times, allowing us to rest frequently during the day. Davies explains that an adult’s body is designed for periods of rest every 90 minutes. “Most people don’t have the opportunity to rest every 90 minutes, but if we were able to, we’d be going to bed in a state of rest, instead of exhaustion,” she says.

Our bodies start producing melatonin around 9 p.m., when we should already be winding down, but too often we push ourselves to stay up to watch TV or have “me-time”, says Davies. “In reality, going to bed is the best me-time we can have.”

Herbalist and licensed psychotherapist Jenn J. Allen, in Stroudsburg, Pennsylvania, adds, “People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain.”

Two Sides of Every Brain

Smartphones and social media have piled even more on our plate, even if we enjoy them. “We’re expected to be constantly ‘on’ and reachable 24/7,” observes Winnel.

“This leads to an excessive reliance on our sympathetic nervous system and difficulty switching brainwave states from beta—associated with alertness—to theta and delta, which we experience during sleep.

Through practice and specific exercises, it can become easier for us to reach the state of mind needed to nod off.”

To support healthier sleep patterns, Winnel emphasizes the importance of using both hemispheres of the brain while awake. “Particularly in our professional lives, logical and rational processes

People spend up to 10 hours a day on electronic devices, which directly impacts melatonin production and stimulates the fight-or-flight response system in the brain. ~Jenn J. Allen are rewarded, while creativity is seen as optional. This can cause a chronic imbalance in the way we use the two hemispheres of our brain. Optimal sleep requires equalized functioning in the neurological structures that are unique to each hemisphere.” Mindful breathing and alternate-nostril yogic breathwork can also bring harmony to both hemispheres of the brain and promote deep relaxation.

Promising Plant Allies

Chronic pain can also prevent sound sleep. Allen stresses, “It’s important to understand what is actually causing pain and what type of pain it is. Some chronic pain comes from postural issues or injuries, so massage, chiropractic or gentle movement like yoga can help to drastically reduce the intensity of pain.”

Identifying nutritional deficiencies and supporting the nervous system is also key. “Plants work both physiologically and energetically. Gentle nervine herbs like oats or chamomile can help to soothe the nervous system, and are effective for children and teens. Adaptogenic plants are known historically for helping the body to resist physical, chemical or biological stresses. Tulsi and ashwagandha, when taken consistently, can be useful in helping adults to combat stress,” Allen says, reminding us to also check with a healthcare professional to avoid contraindications.

Going for that extra cup of coffee during the day or pouring a drink or two in the evening are habits that only exacerbate sleep issues. “Caffeine suppresses our body’s ability to feel tired, not by giving us energy, but by increasing the production of adrenaline and suppressing the production of melatonin. Alcohol, like some prescription medications, can interfere with our ability to fall asleep, sleep deeply and experience dreaming states,” cautions Davies.

CBD oil derived from the cannabis plant is an effective pain-reducer and helps to regulate healthy sleep patterns. Cannabidiol (CBD), which does not contain THC (tetrahydrocannabinol), the chemical substance in marijuana responsible for inducing a high, is available as capsules, inhalers and tinctures.

Learning New Tricks

Many sleep-seeking people are reaping the benefits from cognitive behavioral therapy for insomnia (CBT-I). The American College of Physicians recommends it as the first-line therapy for insomnia ahead of medication, citing that it improves sleep and daytime functioning in 70 to 80 percent of treated persons, often without supplemental medication. A meta-analysis published in The Journal of the American Medical Association in 2015 shows that CBT-I can resolve insomnia for 35 percent of people with sleeplessness linked to existing medical and psychiatric conditions such as fibromyalgia or PTSD.

CBT-I helps to change long-held patterns. “CBT includes keeping sleep logs, improving sleep hygiene, learning ways to decrease anxiety and how to associate the bed as a place where we sleep well, instead of the maladaptive thinking that it’s a place to toss and turn,” says Silberman.

CBT can also be helpful for chronic pain and other physical problems when underlying issues are treated in conjunction.

A good night’s rest is indeed possible.

Davies says, “In order to really change our ability to sleep, we need a complete cultural mindset shift that prioritizes sleep and our need to rest.”

Marlaina Donato is the author of several books and a composer. Connect at AutumnEmbersMusic.com.

November/December 2019

19

Accessible, Flexible and Affordable

Click and Sweat Virtual Workouts Change the Game

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by Julie Peterson

elcome to the digital age, where budding gym rats, former couch potatoes and schedule-challenged fitness freaks are finding new ways to get in shape. These days, virtually anyone with a smartphone or Wi-Fi connection can connect with a yoga video, a spin class or any number of personal exercise experiences.

Some folks are wearing devices that calculate distance and monitor bodily functions—then post it all to social media.

Private trainers are offering online workout routines with motivational emails and text messages, while some gyms include online training as an add-on to membership or leverage technology to provide classes to consumers globally.

Virtual fitness is growing in leaps and bounds. The use of health and fitness apps has more than tripled since 2014, and three-quarters of active users open their apps at least twice a week, according to Flurry Analytics. Yet, it’s not for everyone.

The convenience and affordability of virtual training has some clients thriving on their ability to marry technological tools to fitness goals. They can log in anytime, anywhere, even while travelling; take a variety of classes from famous trainers for a fraction of the cost of in-person sessions and receive emails or texts that provide encouragement to reach the next level.

For those new to exercising, virtual training eases self-consciousness. It’s an opportunity to learn the basics and begin the process of toning up at home before venturing into an unfamiliar environment where everyone seems to know what they’re doing.

In this respect, virtual training can serve as a gateway to establishing a fitness routine that eventually leads to the local gym.

“One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time,” says American Council on Exercise President and Chief Science Officer Cedric Bryant, Ph.D., of Redmond, Washington. He points out that virtual tools and devices may help eliminate some of those time barriers, allowing people to get quality workouts.

Live Light. Travel Light. Be the Light.

Begin your journey now to a healthy body and tranquil mind.

Wellness on wheels.

Offering private and small group yoga and wellness classes, yoga therapy, wellness retail and more.

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Classes are tailored to meet your needs.

Yoga | Massage | Workshops | Teacher Training

Shannon Somogyi Certified Yoga Therapist C-IAYT, ERYT 500, RCYT, YACEP w/Yoga Alliance

804.741.5267 • glenmoreyoga.com

Contact: shannon@mobileomwellness.com

10442 Ridgefield Parkway, Richmond 20

Greater Richmond Edition

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Erin Nitschke, Ed.D., of Cheyenne, Wyoming, the director of educational partnerships and programs at the National Federation of Professional Trainers, is monitoring the upsurge in virtual fitness and believes it will take time to perfect the options. “While virtual training may be a best practice for a certain population of users, it may be a barrier to others,” she says.

fit body

One of the most frequent reasons people cite for not maintaining a regular exercise habit is lack of time. ~Cedric Bryant

The Real Deal But some people go to the gym or attend fitness classes because they enjoy the social connection more than the sweat. Nitschke says that social support can be a predictor of success, so it’s possible that virtual training can have a negative impact. Bryant agrees. “There are different fitness personality types, and some need the live and in-person experience.”

Bryant points out that gyms and trainers often request health information and fitness goals beforehand to provide clients a more customized program. Inperson instruction also has the benefit of immediate feedback to ensure safe, effective and proper technique.

Erika Hetzel, a Pilates instructor and personal trainer in Dane County, Wisconsin, believes that virtual workouts are fine for people that have attended classes enough to know the exercises and have good body awareness. “For beginners, hands-on cues and modifications are important, especially if there are any contraindications for exercise.”

She carefully monitors her clients for form and doesn’t plan to offer virtual training because it’s impossible to give clients bodily adjustments. “It leaves trainees at risk of not getting full benefit or getting

hurt,” Hetzel says. “An effective workout is about the quality of the movements.”

Bryant says that instructor interaction is a plus; however, the best virtual workouts give detailed instruction and regression or progression of all moves, allowing participants to choose an appropriate intensity level.

Making a Virtual Connection

Pay-What-You-Can Studio Workshops Community Outreach

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D I C K E N S

P L A C E ,

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P R O J E C T Y O G A R I C H M O N D . O R G

Affordable and inclusive access to yoga and mindfulness programs.

Logging in with a high-speed internet connection, gathering required equipment in advance and possessing self-motivation might prevent getting discouraged. However, overconfidence can lead to injury, so being fully aware of limitations is essential before taking a dive off the recliner directly into a series of lunges. For social butterflies, a real-live friend to login with may be necessary to make virtual training fun.

Fitness training may be forever changed by technology, but Nitschke says it remains to be seen if fitness professionals can respond to individual learning styles to foster success and elevate the fitness client’s virtual experience.

Julie Peterson writes from rural Wisconsin.

Contact her at JuliePeterson2222@gmail.com.

Debbie Troxell, RN, MSNH Thermographer ELeetePhysicians.com/thermography.php • 804-683-7774

YOUR PRACTICE HAS POWER

T’ai Chi Tuesdays 6 – 7:15 pm

See our website for class schedules.

Call for details.

Floyd Herdrich, L.Ac. (804) 698-0225 taichirichmond@gmail.com www.taichirichmondVA.com

Be kind whenever possible.

It is always possible. ~Dalai Lama

They say it takes a village to raise a child…

WELCOME TO YOUR VILLAGE

Holistic Montessori education for ages 21/2 to Grade 6

Breast and Health screenings to keep you living happily longer.

Aren't you worth it?

Enrichment classes, workshops, and parent development seminars.

804-794-8661 | midlomont.com | mail@midlomont.com 122 N. Courthouse Road, Richmond, VA 23236 November/December 2019

21

ZENFUL EATING Mindful Meals in Quiet Gratitude

by April Thompson

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n Zen monasteries, the head cook (known as the tenzo) is one of the most important positions a monk can hold; Eihei Dogen, founder of Soto Zen, one of the longest-established sects of Buddhism, said this is “because the position requires wholehearted practice.” In the 13th-century volume Instructions for the Zen Cook, Dogen wrote, “In preparing food, it is essential to be sincere and to respect each ingredient, regardless of how coarse or fine.”

Rituals around food are an important element of Buddhism, as with many spiritual traditions. But we don’t have to be a Buddhist or a practiced meditator to learn how to cook more mindfully, enjoy meals more fully and eat in better balance.

“Cooking can be a meditation. We cook with all our senses: We taste, touch and listen to determine if the pan is hot enough. You just have to be mindful,” says Jean-Philippe Cyr, author of The Buddhist Chef: 100 Simple, Feel-Good Vegan Recipes.

“Cooking is an act of love and generosity, so cooking should be done with care—taking the time to consider the ingredients and overall flavors of the meal, storing the vegetables properly, paying attention while you chop. These things are the foundation of a great meal,” says 22

Greater Richmond Edition

Gesshin Claire Greenwood, an ordained Zen priest in San Francisco. Greenwood trained in Buddhist monasteries in Japan for more than five years, experiences she draws from in her recent memoir and cookbook Just Enough: Vegan Recipes and Stories from Japan’s Buddhist Temples.

While vegetarianism is encouraged in all schools of Buddhism and most monasteries abstain from meat, it is not a strict requirement. Cyr, a vegan and practicing Buddhist of 20 years, takes seriously the concept of ahimsa, or “do no harm”, as a chef. “Veganism and Buddhism share the common value of compassion—compassion towards animals, as well as the Earth.

Climate change caused by meat consumption causes a lot of harm, too,” says Cyr, of rural Quebec, Canada.

The “middle way” is an important Buddhist principle in the kitchen—striking the balance between indulgence and deprivation—the “just enough” in Greenwood’s cookbook title. “It’s important to use enough salt so that the food tastes good, but not so much that it’s overpowering. When we shop for food or eat a meal, we can also pay attention to when we’ve had enough,” she says.

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Mindful eating can open up a beautiful new relationship to food, says Jan Chozen Bays, a Zen Buddhist priest and co-abbot of Great Vow Zen Monastery, in Clatskanie, Oregon. “This country is in an epidemic of out-of-balance eating. People are stressed out and fearful about eating, but cooking and eating should be inherently pleasurable human activities,” says Bays, the author of Mindful Eating: A Guide to Rediscovering a Healthy and Joyful Relationship with Food. “In Zen practice, mindful rituals help us learn to be present and peaceful during meals.”

Mindful eating is not about restrictions, but rather about curiosity and investigation—an adventure for the senses, says Bays. “Research shows that diets don’t work, as they rely on external sources rather than helping you to go inward and tap into the innate wisdom of your body.”

Tuning In at Mealtime

Rushing through meals mindlessly, we’ve become deaf to our body’s own signals of satiety, says Bays. “Go to the supermarket when you’re hungry, and head to the perimeter where the real food is and stop and ask your body, ‘Would you like oranges? Would broccoli be good for us?’

Tune into your cellular hunger,” she says.

At the Great Vow Zen Monastery, the first morning meal is conducted in silence, along “with a prayer to bring gratitude for the food and to all living beings whose life flows to us in our food,” says Bays, adding that research shows ceremonies and moments of reflection lead to more mindful, healthy eating.

“Instead of talking on the phone, try cooking in silence. Drawing your awareness to details like the smell of basil, the color of tomato and the touch of the spoon brings so much richness to the act of cooking,” says Bays.

Such a focus leads to a sense of appreciation for the ingredients of meals and life, says Myoju Erin Merk, a priest at the San Francisco Zen Center. “Making a meal is an active extension of our ‘sitting’ (meditation) practice.”

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

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Mind Over Mouth

conscious eating

Mandy Godbehear/Shutterstock.com

healthy kids

Kids With Gratitude Making Thankfulness Second Nature

The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late.

by Ronica O’Hara

~Giacomo Bono

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his Thanksgiving, there’s something to be especially thankful for—gratitude itself. Emerging research shows gratitude to be one of the easiest, most effective ways to kickstart happiness and well-being. “The good news about gratitude is that it is one of the more growable character strengths—and it’s never too late,” says Giacomo Bono, Ph.D., an assistant professor at California State University, in Dominguez Hills, and co-author of Making Grateful Kids: The Science of Building Character.

It’s also never too early to “plant” it: Even toddlers love to parrot, “Thank you.”

Research by Bono and others shows kids that are grateful are happier, more engaged and studious, and less envious, depressed, materialistic and prone to violence. It can be taught: After one week of daily 30-minute lessons on gratitude, 8- to 11-year-olds wrote thank-you notes for a PTA presentation that were 80 percent longer than notes by kids that didn’t have the lessons.

To instill gratefulness in a child:

1

Be grateful and show it.

“Kids are more likely to do something if they see adults around them doing it,” says Bono. “Being specific with your words helps, too, because it shows what behavior mattered to you and why.”

Adds psychologist Mary Jo Podgurski, founder and president of the Academy for Adolescent Health, in Washington, Pennsylvania: “If we express our gratitude by making eye contact, with sincer-

ity and by providing an example of how much we are appreciative, the words are empowered. Telling the grocery clerk, ‘I really like the way you packed my berries on top. Thanks for taking the time to be careful with my purchases,’ will light up the clerk’s face.” That can translate into a child not simply saying, “Thank you” to a grandparent for birthday money, but also explaining how excited they are about the game they plan to buy with it.

2

Enact a small daily ritual.

“It’s also good for families to come up with gratitude rituals,” says Bono. “Everyday conversations about the good things and people we have or encounter in life, and being specific with words, helps young children understand the connection between kindness and feeling grateful better.”

For writer Judy Gruen’s family in Los Angeles, this means a morning prayer: “When we wake up in the morning, the first words we say are those of gratitude that we have awakened and have the opportunity for a new day.”

At dinner time, some families play “a rose, a thorn, a bud”—with each person saying what happened that day that they’re grateful for, what problems came up and what they’re looking forward to. As a bedtime ritual, Heidi McBain, a counselor and author in Flower Mound, Texas, follows a routine with her two children that includes “reading, checking in about their day—the good/bad/ugly—and at least one thing they are grateful for from their day. And I often share mine, as well!”

3

Make gratitude fun.

By getting creative, we can make kids’ expressions of gratitude even more enjoyable. Business coach Kristi Andrus, in Denver, says that her family toasts a lot at mealtime, raising their glasses and clinking them. “Our toasts are simple, ‘Today I’m grateful, thankful, or happy to share ________.’ [fill in the blank]. The kids love it and the parents always smile at what the kids bring up.”

Charlene Hess, in Eagle Mountain, Utah, a blogger and homeschooling mom to seven kids, has set up a gratitude door with a sticky note added each day from each child. “This really helps the kids become more aware of all the good things in their lives, particularly as time goes on and they have to get more creative with their responses.”

“A rampage of appreciation” is what Jeannette Paxia, a motivational speaker and children’s book author in Modesto, California, does with her five children: “We spend 10 minutes walking around and appreciating all we see. My children love it!”

In the home of northern New Jersey therapist Shuli Sandler, when one family member shows gratitude to another, a coin is put in a jar. “When it is full, the whole family can go out and do something together, like grab ice cream or something fun—remembering of course to say thank you,” she says.

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

November/December 2019

23

No-Kill Initiative

~Emily Bach

Paws to Consider Best Friends Waiting for Homes

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by Julie Peterson

ade Breunig, of Buckeye, Arizona, had lost his marriage, his job and his house. To combat depression, he went to the local animal shelter to adopt the first cat that “talked” to him. As if on cue, a 2-year-old black cat yowled persistently. During the adoption, Breunig learned that “Bubba” had been scheduled to be euthanized. He was saving a life.

Fourteen years later, Bubba died, and Breunig knew he would miss the mischievous, playful companion that loved car rides more than most dogs. Crying, but surrounded by his second wife and kids, he realized, “I didn’t save Bubba’s life. He saved mine.”

Anyone looking to lower blood pressure, ease anxiety or secure companionship can find it all at their local shelter, where homeless dogs and cats are eager to oblige.

Emily Bach, public relations and event coordinator at Bishop Animal Shelter, in Bradenton, Florida, has many inspiring stories about adopted shelter animals. “They are often the most devoted pets because they know they’ve been rescued,” she says.

Devoted and Practical

The benefits of the human/animal bond are manifold, supported by an army of studies that speak to pets’ ability to reduce stress, improve mood and even reduce the risk of cardiovascular disease. Research into animal-assisted therapy compiled by the University of California, Los Angeles, details the positive mental, emotional and physical effects of this natural modality.

24

Greater Richmond Edition

Meet Your Match Best Friends Animal Society has a quiz called Paws Like Me (BestFriends.PawsLikeMe.com) to match people with adoptable animals. Shelter workers can also help families select appropriate pets.

NARichmond.com

Shelters share success stories of animals that get a “forever home”. Unfortunately, hundreds of thousands don’t and are euthanized. Best Friends Animal Society, in Kanab, Utah, is working to change this. By partnering with animal welfare organizations and shelters, Best Friends has a goal to “Save Them All” through an initiative to make all of the nation’s shelters “nokill” by 2025—which means 90 percent of shelter animals might be saved. Euthanasia will be reserved for failed rehabilitation or when an animal has no chance of recovery from an illness or injury.

In 1984, when Best Friends was founded, about 17 million animals died in U.S. shelters annually. As of August 2019, that number is down to 733,000, a nationwide save rate of 76.6 percent.

Historically, no detailed data was kept on shelters. “For decades, we have worked in the dark to end shelter killing because we lacked accurate information about the problem we were trying to solve,” says Julie Castle, CEO of Best Friends. The organization recently launched the community lifesaving dashboard (BestFriends.org/2025-goal), a database that anyone can access to help save shelter pets. “With a better understanding of where the trouble spots are and the profile of animals being killed in a community, we can better deploy our collective resources for the greatest lifesaving impact.”

Part of the success of the no-kill movement involves increased awareness that kindness toward all species is important. Bach points out that shelter animals are also the lower-cost option for people that want pets; most are vaccinated and neutered before they are adopted out and are often already trained.

David Porras/Shutterstock.com

They are often the most devoted pets because they know they’ve been rescued.

Benevolente82/Shutterstock.com

The outdated myth that shelter pets are incorrigible, unlovable animals with behavioral issues no longer holds. Family circumstances—a change of job or residence, death, divorce or illness—can land a confused and well-loved dog or cat in a shelter. Others become accidental strays or are unceremoniously dumped by uncaring owners. Bishop, a no-kill shelter, places about 100 pets every month, showcasing them on social media, news outlets and at outreach events.

natural pet

Getting Ready to Adopt

Before jumping in to help save them all by adopting, potential pet parents should research breeds, crunch numbers and think ahead. The American Society for the Prevention of Cruelty to Animals (ASPCA) suggests considering several issues:

good match for every home. Personality is key.

Safety: Pet-proofing a home includes

Money: Pets require training, food,

removing potential dangers and preventing accidental escape through windows, doors or fences.

Not everyone can adopt, but anyone can help. Shelters accept donations and most have a wish list of items. Volunteers are a core need at shelters, and it’s work that can quench the thirst for spending time with animals without adopting any of them.

Breeds: Not all dogs and cats will be a

Julie Peterson writes from rural Wisconsin.

Contact her at JuliePeterson2222@gmail.com.

Lifestyle: Dogs live 10 to 15 years, cats

up to 20. Pets should fit the family now and in the future. toys, equipment, medical exams and treatment.

M

Pets Promote Health

Christin Lola/Shutterstock.com

any studies document the positive influence of pets on our well-being.

Less Stress

The demands of life can take a toll on the body. Contact with animals is linked to lower heart rate, blood pressure, cholesterol, anxiety and fear levels, and increased feelings of calmness. Lower levels of stress hormones, such as cortisol, have been shown to help regulate inflammation, which helps the immune system fight off everything from colds to diseases (Tinyurl. com/AnimalVisitationProgram and Tinyurl. com/StressAndInflammation).

Social Bonding

In children with autism spectrum disorder, animals help them learn to connect better to others. One study using guinea pigs found that these kids talked and laughed more with peers. There are now therapy

Are you concerned about dangerous side effects of drugs marketed for Osteoporosis?

If you could increase your bone density naturally without adverse side effects, would you, or someone you know, want more information?

Contact Barb Satterwhite, RN BarbSatterwhite@gmail.com 804.437.0243 To learn more about Solutions & Research Call Barb Satterwhite

Adopt a pet and save a life.

Adopt or Volunteer Today!

Healthy Heart

Single people that live with a dog have a decreased risk of cardiovascular disease.

(Tinyurl.com/DogsAndCardiovascular).

Part of the reason for this is likely because dog owners tend to get more physical activity than those without dogs, which makes dog owners generally more fit (Tinyurl.com/NIH-PetsAndHealth).

Improve Your Bone Density!

RICHMOND ANIMAL CARE + CONTROL 1600 Chamberlayne Ave. 804-646-5754 RACCFoundation.org programs using dogs, horses and chickens (Tinyurl.com/AnimalsAndAutism).

Mood Boost

Animals elicit smiles, which makes them great for deterring depression (Tinyurl. com/PetTherapyAndDepression).

Cancer Help

From lessening loneliness to lifting emotional well-being, children and adults undergoing cancer treatment seem to benefit from time with dogs (Tinyurl.com/ CaninesAndChildhoodCancer and Tinyurl. com/AnimalsAssistChemo).

Pain Killer

Animals can soothe away some chronic pain and enable people to reduce use of pain medication (Tinyurl.com/Animals AndPainRelief).

Like us on

Facebook Natural Awakenings Magazine of Greater Richmond November/December 2019

25

calendar of events

FRIDAY, NOVEMBER 8

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

SATURDAY, NOVEMBER 2 Patient Appreciation Day – 9am-3pm. Ariya Family Chiropractic Centers hosts 2 charity events to support Safe Harbor Shelter. Patients, family & friends come together to enjoy healthy refreshments, tips on healthy living, gift baskets, raffles & games.

For a monetary donation to Safe Harbor Shelter, patients also may receive complimentary services.

West End, 10168 W Broad St. 804-270-5700.

Westhampton, 5409 Patterson Ave. 804-288-1005.

AriyaChiro.com.

Mindfulness Yoga: Beg-Mixed – Sat, 11/2-12/21.

9:30-10:45am. Integral yoga class for students w/ some or no experience. Mindful yoga postures, breathing exercises, yoga nidra & meditation. Anne Bhudevi Fletcher/IY Teacher Team. $80/7 wks; $12/ drop-in. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. 804-342-1061. YogaHelps.com.

Ale-N-Asana – 10am. All-levels, slow-flow class w/lots of options for beginners or advanced. Extra mats avail; first come/first serve.

Free. Strangeways Brewing, 2277A Dabney Rd. Shannon@MobileOmWellness.com.

Intro to Hatha Yoga in ASL – 11:30am-1pm.

Hatha yoga is a very gentle form of yoga that focuses on breathing, relaxation, meditation & gentle postures. Susi Durga Wilbur. Free. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. Registration: SusanneJBWilbur@gmail.com. 804-342-1061.

YogaHelps.com.

SUNDAY, NOVEMBER 3 Make Your Own Festive Wreath – 3-5pm. Hosted

by Mobile OM Yoga & Wellness and led by Shanna of Sassy Snapdragon Florals. $30. Kultivate Wellness, 13140 Midlothian Tpk, Midlo. Shannon@ MobileOmWellness.com. Tinyurl.com/y2n3ef75.

MONDAY, NOVEMBER 4 Then and Now – 12:30pm. A talk on “Richmond Police Department Mounted Unit: Then and Now”

by Sue Mullins Ramsey, founding board member, Friends of Richmond Mounted Police. Open University of The Shepherd’s Center of Richmond.

Free/mbr, donation/non-mbr. St. Luke Lutheran Church, 7757 Chippenham Pkwy. 804-355-7282.

TSCOR.org.

Music & Meditation – 5:30pm. Revel will begin by leading us in a guided group meditation then fall silent while Jordan takes us on a musical journey using her harmonium. Revel will give energy work to each person who wishes to receive it during the musical set. $15. Nimbus Massage, 1719 W Main St. Register: 804-714-7932 or NimbusMassage.com.

Open-Sit Meditation – 6-6:30pm. A perfect opportunity for busy people to enjoy a bit of silent meditation & set an intention to begin the week w/greater clarity. The Innerwork Center, 213 Roseneath Rd. 804-359-0384. InnerworkCenter.org.

Mindfulness Yoga – Mon, 1/4-12/16. 6-7:30pm. Includes mindful yoga postures, breathing exercises, yoga nidra & meditation. Yoga philosophy applied to the mat. Nora Vimala Pozzi. $91/7 wks; $15/ drop-in. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. 804-342-1061. YogaHelps.com.

Mindful Mondays – 7pm. Opportunity for high schoolers to learn about & practice mindfulness as a way to increase focus & change the relationship to stress. Cameron K. Gallagher Foundation/Clair Norman. Free. Steward School Bryan Innovation Lab, 11600 Gayton Rd. 804-528-5000.

WEDNESDAY, NOVEMBER 6 Emotional Empowerment: Turning Negative Emotions into Allies – 6pm. Learn several key components of the empowered language of our negative emotions to improve your quality of life.

Pamela Biasca Losada, MS Certified Health & Emotional Empowerment Coach. $10. Ellwood Thompson’s, 4 N Thompson St. 804-359-7525.

EllwoodThompsons.com/events.

THURSDAY, NOVEMBER 7 Medical Issues – 11am-12pm. “Dr. Marcus Welby Won’t Be Seeing You Now: The Changing Landscape of Primary Care,” a talk by Linda Constanzo, PhD & professor emerita, VCU. Open University of The Shepherd’s Center of Richmond. Free/mbr, donation/non-mbr. First Presbyterian Church, Rm. 205, 4602 Cary St. 804-355-7282. TSCOR.org.

Behind the Scenes – 12:30pm. A talk on her duties as Clerk of the Senate by Susan Clarke Schaar. Open University of The Shepherd’s Center of Richmond.

Free/mbr, donation/non-mbr. First Presbyterian Church, 4602 Cary St. 804-355-7282. TSCOR.org.

Stress: Preparing for the Holiday – 6-7pm. Learn our broad spectrum approach to holiday stress. Diet, vitamin deficiencies, adrenal & thyroid issue can all impact our ability to cope so let us help you be able to truly enjoy this holiday season. Free. South River Compounding Pharmacy, 11420 W Huguenot Rd, Midlo. 804-897-6447. SouthRiverRx.com.

Mindfulness Yoga: Beg-Mixed – Thurs, 11/7-12/19.

6-7:15pm. See 11/2 listing. Uma Melinda Nolen. $70/7 wks; $12/drop-in. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. 804-342-1061. YogaHelps.com.

Free Intro to Yin Yoga – 7:45-9pm. A slow, mindful practice in which asanas (poses) are held for up to 5 mins. Not ideal for beginners or anyone who has had recent hip or knee replacement surgery. Nitya Lydia Griffith. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. 804-342-1061. YogaHelps.com.

Healthy Mornings – 8-9:15am. Networking/ speaker series for those interested in healthy living. Sponsored by Natural Awakenings magazine.

Free. The Innerwork Center, 213 Roseneath. Info: Jessica@NARichmond.com.

Mindfulness, Mediation & Movement – 11/8, 22, 12/6, 20. 9-11am. Nana Korantemah Pierce Williams. Learn about & discuss the origins of mindfulness practices, engage in the natural & traditional movements, be supported in the development of personal mindfulness practice. $132. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. 802-262-9887.

LewisGinter.org.

Hemp-Based CBD Oil Seminar – 2pm. Also 11/12, 5:30pm. Everyone’s talking about CBD oil.

Learn what it’s all about from our knowledgeable Bremo Pharmacists. Free. Bremo Pharmacy Office & Training Center, 2002 Staples Mill Rd. Register: 804-288-8361x130 or BremoRX.com.

In Search of Yangshi Lei: 8 Generations of Architects for the Qing Dynasty – 4-6pm. Carole Louie is an award-winning interior designer, feng shui consultant, medium & past life regression therapist who discovered a passion for genealogy research that led her to the Forbidden City & the most famous family of architects in the world. Free.

Reves Center/Reves Rm, 200 S Boundary St, Williamsburg. TheCenter-RVA.com.

SATURDAY, NOVEMBER 9

save the date Mindful Family Workshop: The Screentime Dilemma Saturday, November 9 9am-1pm Nancy Colier, author of The Power of Off, will share how the practice of mindfulness can be a game changer for us, our kids & our families as we work to stay sane in a tech-heavy world.

Cost: $40/parents, $20/teens The Collegiate School, Sharp Academic Commons, 103 N Mooreland Rd. 804-359-0384 • InnerworkCenter.org SpiritMindBody-RVA Gathering – 11:44am4:44pm. 12pm: Paranormal Investigations w/Robyn Smith-Archer, Chief Investigator & Deliverance Minister of Spirit Matters RVA, a paranormal investigatory group. Robyn will share her experiences as a paranormal investigator. 1:44-4:44pm: Q&A at our Karma Café w/speaker; private sessions w/readers & practitioners. 1007 Peachtree Blvd.

RichmondMindBodySpirit.com.

Freedom Yoga – 12:30-1:30pm. Class shares the gift of yoga w/adults w/intellectual disabilities, w/specific adaptations for Down syndrome. Carrie Puryear. Pay what can. Project Yoga Richmond, 6517 Dickens Pl. 804-447-6058. ProjectYogaRichmond.org.

When the power of love overcomes the love of power the world will know peace. ~Jimi Hendrix 26

Greater Richmond Edition

NARichmond.com

save the date Glenmore Yoga and Wellness Center’s 22nd Annual Open House Saturday, November 9 1-4pm

Light Refreshments Free yoga classes: 1:30-2:15pm & 2:45-3:30pm String quartet: 1:30-3:30pm Door prizes Art exhibit of serene works by Tuckahoe Artist Association

10442 Ridgefield Pkwy 804-741-5267 • GlenmoreYoga.com EFT Tapping Workshop – 2-4pm. Learn the basics & benefits of Emotional Freedom Technique w/ Tapping, a self-healing technique. Jenny McGurk of Hivemind Wellness. Hosted by Mobile OM Yoga. $30. Kultivate Wellness, 13140 Midlothian Tpk, Midlo. Shannon@MobileOmWellness.com.

Tinyurl.com/yy2ny28x.

SUNDAY, NOVEMBER 10 Restorative Flow – 4-5:15pm. A guided meditation w/gentle sequence of postures emphasizing breath awareness, grounding & restorative poses w/props & meditation. Randi Weiss. $17 or class from package.

Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

MONDAY, NOVEMBER 11 Baseball & Doughboys – 12:30pm. A talk on “Baseball & Doughboys: Baseball in the Military in WWI” by Al Barnes, author; VA National Guard command historian. Open University of The Shepherd’s Center of Richmond. Free/mbr, donation/ non-mbr. St. Luke Lutheran Church, 7757 Chippenham Pkwy. 804-355-7282. TSCOR.org.

TUESDAY, NOVEMBER 12 Hemp-Based CBD Oil Seminar – 5:30pm. See 11/8 listing. Bremo Pharmacy Office & Training Center, 2002 Staples Mill Rd. Register: 804-2888361 x 130 or BremoRX.com.

FemFULL Moon Women’s Gathering – 6-9pm.

All ages & anyone who identifies as female welcome to this celebration of the Full Moon. Pot luck (bring a small side dish to share) & Clothing Swap. Come for a little bit or stay the whole time.

Free. Hosted by Mobile OM Yoga & Wellness.

Kultivate Wellness, 13140 Midlothian Tpk, Midlo.

Details: Shannon@MobileOmWellness.com.

WEDNESDAY, NOVEMBER 13 Ideal Protein Weight-Loss Program – 6pm. Ideal protein weight loss protocol provided through Bremo Pharmacy Henrico Doctors’ Hospital is medically managed by a pharmacist & a trained & dedicated coach who meets w/you one-on-one for support sessions & ongoing education. Free. Bremo Pharmacy Office & Training Center, 2002 Staples Mill Rd. Register: 804-288-8361 x 130 or BremoRX.com.

THURSDAY, NOVEMBER 14 Mindfulness – 11am-12pm. Claire Thomas, MD, Commonwealth Primary Care. Open University of The Shepherd’s Center of Richmond. Free/ mbr, donation/non-mbr. First Presbyterian Church, Rm. 205, 4602 Cary St. 804-355-7282. TSCOR.org.

Radical Self-Care Through Mindfulness – Thurs, 11/14-12/12 (no class 11/28). 11:30am-1pm.

Explore using mindfulness & self-compassion practices in our everyday lives to encourage mindful eating, improve sleep, contribute to physical well-being & connect w/authentic selves. $160/ mbr, $320/non-mbr. Sherry Klauer. The Innerwork Center, 213 Roseneath Rd. 804-359-0384.

InnerworkCenter.org.

Meet the Verlanders – 12:30pm. Kathy & Richard Verlander, animal welfare advocates & parents of MLB pitcher Justin Verlander. Open University of The Shepherd’s Center of Richmond. Free/mbr, donation/non-mbr. First Presbyterian Church, 4602 Cary St. 804-355-7282. TSCOR.org.

Homeopathy for the Holidays – 5:45-6:45pm.

Homeopathics are inexpensive, safe for all ages, & easy to learn to use. For colds & flu (prevention & treatment), coughs, injuries, joint pain, hangovers, overeating, there’s a nontoxic natural homeopathic remedy. Sherron Marquina, DC. $15. Health InSyncs, 9210 Forest Hill Ave, Ste B-3. 804-377-2222.

Register: Info@HealthInSyncs.com.

Henrico Libraries Community Authors Showcase – 7-8:30pm. Features Carole Louie’s book, Conversations with a Hungry Ghost: Memoir of a Reluctant Medium, which is more than just a ghost story. Louie will share her story about her spiritual journey as well as the Chinese-American experience. Free. Twin Hickory Library, 5001 Twin Hickory Rd, Henrico. TheCenter-RVA.com.

Yin Yoga – Thurs, 11/14-12/19 (no class 11/28).

7:45-9pm. A slow, mindful practice in which asanas (poses) are held for up to 5 mins. Not ideal for beginners or anyone who has had recent hip or knee replacement surgery. Nitya Lydia Griffit. $60/5-wks, $15/drop-in; $10 off if attend 11/7 Free Intro. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. Registration required: 804-342-1061 or YogaHelps.com.

FRIDAY, NOVEMBER 15 Kirtan – 6-7pm. Experience the bliss of sound vibration leading to meditation. No experience req. Offered monthly. Led by Integral Yoga Teachers or special guest. Donation: $10. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. 804-342-1061.

YogaHelps.com.

Yoga for Sleep: Restorative Relaxation – 6:307:45pm. Brief sleep education fundamentals followed by a gentle & restorative yoga practice.

Suzzette Chopin. $16/drop-in; membership & class passes apply. SoulShine Studios, 9200 Stony Point Pkwy. 804-335-0593. SoulShineStudios.com.

How to Set Up a Regular Meditation Practice: Useful Tips & Obstacles –7:15-9pm. Prahaladan Mandelkorn, co-founder of the Integral Yoga Center of Richmond in 1981, a direct disciple of Swami Satchidananda & a Master in the Baghavad Gita & the Kabala Tradition, will share through stories & music how to deepen your practice or start anew w/new tools. Donation: $20/adv, $30/at door.

Integral Yoga Ctr, 213 Roseneath Rd, Ste 102.

804-342-1061. YogaHelps.com.

What a

to sitesee!

NATURAL AWAKENINGS HAS A NEW WEBSITE !

NARichmond.com

Coming in January/February

2020 WELLNESS RESOURCE GUIDE

Age-Defying Habits plus: Healthy Immune System

To advertise or participate in our next issue, email Jessica@NARichmond.com November/December 2019

27

Shamanic Drum Circle – 7:15-9:15pm. Shamanism is a 30,000-yr-old, cross-cultural spiritual practice.

Celebrate life w/drums, rattles & shamanic journeying. Polly Lazaron. The Innerwork Center, 213 Roseneath Rd. 804-359-0384. InnerworkCenter.org.

CBD: Making the Right Choice – 6-7pm. See 11/19 listing. South River Compounding Pharmacy, 11420 W Huguenot Rd, Midlo. 804-897-6447.

SouthRiverRx.com.

SATURDAY, NOVEMBER 16

Kabbalah Exploration & Channeling Session – 6:30-8pm. The channeling session & discussion clarify practical principals of Kabbalah, the ancient Jewish mystical interpretation of the Bible. Bring a written question or topic of interest. Norton Richman & Rabbi Anderson. $10, includes copy of book A Kabbalist in Spirit, A Family Friend. 4807 Hermitage Rd, Ste 204. 804-399-3353.

Pranayama: The Healing Power of Breath Workshop – 9-10:45am. Review the basic breathing techniques & learn how to deepen & develop your practice. Will cover specific healing benefits for the body & mind. Nitika Achalan. $25/adv, $30/at door. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102.

804-342-1061. YogaHelps.com.

IONS (Inst of Noetic Science) – 10am-12pm.

Featured speaker: Joanne Kong, PhD, Univ of Richmond professor, concert pianist, author & TED Speaker, on “Food That Loves You Back.” Potluck lunch follows. St. Mary’s Episcopal Church, New Parish Hall, 1229 River Rd. Donna: 804-690-3310.

Intro to Hatha Yoga in ASL – 1:30-3pm. See 11/2 listing. Susi Durga Wilbur. Free. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. Registration: SusanneJBWilbur@gmail.com. 804-342-1061.

YogaHelps.com.

SUNDAY, NOVEMBER 17 Love Your Body: Yoga for Women – 12:301:30pm. A therapeutic yoga class providing a safe space for women to explore & heal the body & mind.

Pay what can. Project Yoga Richmond, 6517 Dickens Pl. 804-447-6058. ProjectYogaRichmond.org.

Self-Compassion Essentials – 2-4pm. Learn tips for better self-care & mindfulness techniques to help you practice self-compassion. No experience necessary. Lisa Halberstadt. $25/mbr, $50/non-mbr. The Innerwork Center, 213 Roseneath Rd. 804-359-0384.

InnerworkCenter.org.

MONDAY, NOVEMBER 18 Mindful Mondays & Parent Chat Night – 7pm.

Middle schoolers learn about & practice mindfulness while parents gather for relevant mental health discussion topic led by industry expert. Cameron K. Gallagher Foundation/Summit Emotional Health.

Free. Steward School Bryan Innovation Lab, 11600 Gayton Rd. 804-528-5000.

TUESDAY, NOVEMBER 19 CBD: Making the Right Choice – 6-7pm. Learn how CBD may make your holidays a truly joyous time for you. Free. South River Compounding Pharmacy, 3656 Mayland Ct, Henrico. 804-897-6447.

SouthRiverRx.com.

Fast-Track Your Way to Better Health: Decreasing Stress – 7-8:30pm. Learn biohacking techniques to quickly but deeply relax both your brain & body.

Dr. Michael Wild of the TheBioHack.Zone. $10. Ellwood Thompson’s, 4 N Thompson St. 804-359-7525.

EllwoodThompsons.com/events.

THURSDAY, NOVEMBER 21

SATURDAY, NOVEMBER 30 Small Business Saturday Holiday Market – 12-5pm. With up to 10 local vendors. Get there early for the best deals & free donuts & coffee.

Kultivate Wellness, 13140 Midlothian Tpk, Midlo.

Shannon@MobileOmWellness.com.

SUNDAY, DECEMBER 1 Restorative Yin & Sound Bath – 4-5:30pm. Flow through a gentle yin yoga class w/poses focused on chakras centers; also includes a restorative sound bath & closes w/a long, singing bowl-led Shavasana. Kerry Shultz/Katie Bernard. $20. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy.

804-741-5267. GlenmoreYoga.com.

MONDAY, DECEMBER 2 Mindful Mondays – 7pm. See 11/4 listing. Cameron K. Gallagher Foundation/Clair Norman. Free.

Steward School Bryan Innovation Lab, 11600 Gayton Rd. 804-528-5000.

TUESDAY, DECEMBER 3 Regenerative Medicine: Stem Cell Therapy 101 – 6-8pm. Learn about stem cells & stem cell therapy & address common questions around this growing treatment. Sean Pallotti, DC. Free. Ellwood Thompson’s, 4 N Thompson St. 804-359-7525.

EllwoodThompsons.com/events.

WEDNESDAY, DECEMBER 4 Open House: Living Well Today International – 5-7pm. Michael Payne will speak at 6pm on Breakthroughs in Auto-Immune Recovery. Topics will include autism, Lyme disease, chronic fatigue, chronic inflammation & neurological disorders. 1791 Cambridge Dr, Ste 203 Henrico. 804-562-8554.

LWTInternational.com.

Compassion Cultivation Training: Showing Up With a Fearless Heart – Wed, 12/4-2/5 (no class 12/25, 1/1). 5:30-7:30pm. 8-wk course. Course integrates evidence-based meditation techniques, discussions & lectures, plus real-world exercises to put learning into practice. Susan Wilkes. $320/ mbr, $480/non-mbr. The Innerwork Center, 213 Roseneath Rd. 804-359-0384. InnerworkCenter.org.

WEDNESDAY, NOVEMBER 20 Kundalini Yoga & Meditation – 9:15-10:30am. A complete physical, mental & spiritual practice that unlocks your inner potential & opens a path to experience your highest consciousness. Holly Henty. Pay what can. Project Yoga Richmond, 6517 Dickens Pl. 804-447-6058. ProjectYogaRichmond.org.

28

Greater Richmond Edition

NARichmond.com

THURSDAY, DECEMBER 5 Ideal Protein Weight-Loss Program – 1pm. See 11/13 listing. Bremo Pharmacy Office & Training Center, 2002 Staples Mill Rd. Register: 804-288-8361 x 130 or BremoRX.com.

SATURDAY, DECEMBER 7 Patient Appreciation Day – 9am-3pm. Ariya Family Chiropractic Centers hosts 2 charity events to support the Fort Lee Holiday Helper. Patients, family & friends come together to enjoy healthy refreshments, tips on healthy living, gift baskets, raffles & games.

For a monetary donation, patients also may receive complimentary services. Colonial Heights, 3507 Boulevard, Ste A. 804-526-7125. Petersburg, 34C Medical Park Blvd. 804-862-2255.AriyaChiro.com.

Day-Long Silent Meditation Retreat: Allowing & Savoring – 9:30am-4pm. Use your mindfulness practice to set an intention for how you’d like to show up during the joys & challenges. $85/mbr, $170/non-mbr. Luck Companies Headquarters, 515 Stone Mill Dr, Manakin-Sabot. 804-359-0384.

InnerworkCenter.org.

Ale-N-Asana – 10am. See 11/2 listing. Free.

Strangeways Brewing, 2277A Dabney Rd. Shannon@MobileOmWellness.com.

TUESDAY, DECEMBER 10 Tuesdays at The Tulip – 4-8pm. Mobile OM Yoga & Wellness will be joining other local vendors. See what everyone has to offer & get some holiday shopping done w/your local makers. The Broken Tulip, 3129 W Cary St. Nycol@WindBlownSister.com.

THURSDAY, DECEMBER 12 FemFULL Moon Women’s Gathering – 6-9pm. See 11/12 listing. Free. Kultivate Wellness, 13140 Midlothian Tpk, Midlo. Details: Shannon@MobileOmWellness.com.

FRIDAY, DECEMBER 13 Healthy Mornings – 8-9:15am. See 11/8 listing.

Free. The Innerwork Center, 213 Roseneath. Info: Jessica@NARichmond.com.

Peaceful Flow – 9:30-10:45am. Class offers breathwork, asana & support to integrate the practice off the mat & into daily life. Holly Zajur. Pay what can. Project Yoga Richmond, 6517 Dickens Pl. 804-447-6058.

ProjectYogaRichmond.org.

SATURDAY, DECEMBER 14 IONS (Inst of Noetic Science) – 10am-12pm.

Featured speaker: Tom Coates, “Another Day at the Amusement Park,” the next installment of his Discovery of Self Series. Potluck lunch follows. St. Mary’s Episcopal Church, New Parish Hall, 1229 River Rd. Donna: 804-690-3310.

SpiritMindBody-RVA Gathering – 11:44am4:44pm. 12pm: The Celebration of Light. We will celebrate the light in everyone, followed by a potluck of healthy, tasty treats. 1:44-4:44pm: Private sessions w/readers & practitioners. 1007 Peachtree Blvd. RichmondMindBodySpirit.com.

SUNDAY, DECEMBER 15 Bhakti Flow – 10:30-11:45am. An all-level class that combines the dynamic energy of vinyasa yoga w/the grace of bhakti yoga, or chanting. Izzy Shurte.

Pay what can. Project Yoga Richmond, 6517 Dickens Pl. 804-447-6058. ProjectYogaRichmond.org.

Happy Holidays!

ongoing events Email Jessica@NARichmond.com for guidelines and to submit entries.

daily SilverSneakers Group X Classes – Come out & play w/us while making your body healthier with exercise & see if you can continue for free w/the SilverSneakers benefit. Free to try the classes & check eligibility. Vanessa: 804-350-6721.

SilverSneakers.com.

Hallows Market – 2-8pm. Mobile OM Yoga & Wellness will be joining other local vendors. See what everyone has to offer & get some holiday shopping done w/your local makers.

The Hofheimer Building, 2818 W Broad St. Shannon@MobileOmWellness.com.

MONDAY, DECEMBER 16 Mindful Mondays & Parent Chat Night – 7pm.

See 11/18 listing. Free. Steward School Bryan Innovation Lab, 11600 Gayton Rd. 804-528-5000.

TUESDAY, DECEMBER 17 CBD & Your Body’s Endocannabinoid System – 6-7pm. Learn the science behind CBD. Learn how to choose a reputable brand, form of delivery best for you & effective dosing guidelines. Free. South River Compounding Pharmacy, 3656 Mayland Ct, Henrico. 804-897-6447. SouthRiverRx.com.

WEDNESDAY, DECEMBER 18 CBD & Your Body’s Endocannabinoid System – 6-7pm. See 12/17 listing. South River Compounding Pharmacy, 11420 W Huguenot Rd, Midlo.

804-897-6447. SouthRiverRx.com.

THURSDAY, DECEMBER 19 Mindful Movement – 9:30-10:30am. Class offers a practice designed to encourage the flow of energy throughout the body. Amy Taylor. Pay what can. Project Yoga Richmond, 6517 Dickens Pl. 804-447-6058.

ProjectYogaRichmond.org.

FRIDAY, DECEMBER 20 Kirtan – 6-7pm. See 11/15 listing. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. 804-342-1061.

YogaHelps.com.

SATURDAY, DECEMBER 21 Winter Solstice Labyrinth Walk – 4-8pm. Join us as we walk this candle-lit pathway together. Unlike a maze, the labyrinth has a single pathway in & out.

All welcome. Rachel Douglas. Donations accepted.

3318 Loxley Rd. Register: InnerworkCenter.org.

Svaroopa Yoga – Gently move past pain & stiffness; improve flexibility, ease in movement & breathing; build strength, stamina, vitality; calm & clear your mind. Anita Snellings, Cert. Instructor.

Schedule a private session in your home or at Clover Hill Holistic Arts Center, 11932 Winterpock Rd. Peaceful Body Yoga & Wellness. 804-356-7477.

AnitaSnellings.com.

Supporting Body, Mind & Spirit –Yoga, Embodyment Yoga Therapy, healing touch, reiki, PSYCH-K. Clear, energize & restore balance to the biofield that surrounds & interpenetrates the human body; essential to the healing process. Relieve chronic pain, stiffness, illness, stress, anxiety, depression, fatigue.

Anita Snellings, Certified Instructor. Schedule a private session in your home or at Clover Hill Holistic Arts Center, 11932 Winterpock Rd, Chesterfield.

Peaceful Body Yoga & Wellness. 804-356-7477.

AnitaSnellings.com.

Volunteers Needed – The Shepherd’s Ctr of Richmond (TSCOR) provides free transportation to doctors’ appointments or the grocery store for older citizens (60+) at no cost. Volunteer drivers needed.

Handymen/women also welcome. For more details or to sign up: 804-355-7282.

Dominion Energy GardenFest of Lights – 1/221/6 (closed 11/28, 12/ 24 & 25). 5-10pm. A holiday tradition featuring one million twinkling lights, handcrafted botanical decorations, model trains, holiday dinners, firepit w/s’mores & hot chocolate (for purchase), nightly family activities & more. $8$13. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. 802-262-9887. LewisGinter.org.

monthly Past Life Group Regression – $25. Clover Hill Holistic Arts Ctr, 11932 Winterpock Rd, Chesterfield.

804-247-4667. CHHAC.com. Specific time & date: Meetup.com/Mediumship-Intuitive-DevelopmentCircle/events.

sunday

plan ahead

Overeaters Anonymous – 13 wkly mtgs. Is food a problem for you? No dues, no fees, no weigh-ins, no diets. 804-362-9400. RichmondOA.com.

THURSDAY, JANUARY 23

Falun Gong Exercise Practice – 9am. Free. Deep Run Park, Ridgefield Pkwy. 804-747-1215.

Kabbalah Exploration & Channeling Session – 6:30-8pm. See 11/21 listing. 4807 Hermitage Rd, Ste 204. 804-399-3353.

Richmond Zen – 9-10:20am, meditation; 10:3011:30am, study group. Meditation instruction avail.

3411 Grove Ave. 804-366-5546. RichmondZen.org.

Laughter Yoga – 10am. 3rd. Great physical, mental & emotional benefits. No experience necessary. Slash Coleman, Certified Laughter Yoga Leader. $10 donation. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102.

804-353-3799. LaughterYogaRVA@gmail.com.

YogaHelps.com.

5Rhythms Movement Meditation – 11am12:30pm. A movement meditation practice devised

by Gabrielle Roth. Draws from indigenous & world traditions using tenets of shamanistic, ecstatic, mystical & Eastern philosophy. Jeffrey Boynton/Samantha Lane. $15; $12/student, hardship. TurnRVA, 3105 W Moore St. 804-387-5549. 5Rhythms.com.

Intuitive Instruction & Development for Kids & YA – 1pm. Last. Clover Hill Holistic Arts Ctr, 11932 Winterpock Rd, Chesterfield. 804-2474667. CHHAC.com. For more info: Meetup.com/ Mediumship-Intuitive-Development-Circle/events.

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.

McKenzie.Sangha@gmail.com.

Prenatal Yoga – 2-3:30pm (2x/mo). Therapeutic approach to prenatal yoga focusing on the individual to support a home practice. $95/5 sessions. Synergy Yoga Studio, 11000 Three Chopt Rd. 804-305-2297.

SynergyYogaStudio.com.

Svaroopa Yoga – 4-5:30pm. Learn how powerful the basics can be. Guided relaxation, breathing & wellsupported poses designed to melt away tension. Lisha Reynolds, CSYT 200. $16 or series discount. Bon Air Yoga, 2703 Tinsley Dr, Ste 204. 804-519-7471.

BonAirYoga.com.

Breast Cancer Support Meeting – 4:30pm. 3rd.

Sisters Network Breast Cancer Survivors. SNCVA House, 105 E Clay St. 804-447-4027.

monday 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.

Art1Am@verizon.net.

Realign Your Spine & Mind Flow – 9:30-10:45am.

Experience sequences that promote healing & relief for the physical & mental bodies. Andy. Coconut Elephant Yoga, 2949 Fox Chase Ln, Ste B, Midlo.

Register: CoconutElephantYoga.com.

Tai Chi – 10am, Beg; 11am, Intermed. Yang 24 Form & Sun 31 Form taught in each class. Sun 31 is a 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. Burgess@FBCRichmond.org.

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.

SusanSingerArt@msn.com.

November/December 2019

29

Gentle Yoga: Poses for Spinal Release – 4-5:15pm.

Learn how to use yoga to release back pain. Regain flexibility & freedom of movement. Tirtha Hale, CSYT 700. $16 or series discount. Bon Air Yoga, 2703 Tinsley Dr, Ste 204. 804-519-7471.

BonAirYoga.com.

X-Gentle Yoga – Thru 12/16. 10:45-11:45am. 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. $16/wk in adv, $17/ drop-in. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102.

804-342-1061. YogaHelps.com.

Yin Yoga – 6-7:30pm. A quiet practice focused on the deep connective tissue in the lower back, hips & pelvis; poses are usually seated or reclined & held 3-5 mins. Mary Lou Bean/Kerry Shultz. $60/4 classes/mo, $110/8 classes/mo, $17/drop-in.

Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Sun-Style 73 Movements Tai Chi – 11/5, 12, 19; 12/3, 10, 17. 1-2pm. Tai chi using gentle movements that improve physical strength, flexibility, balance & well-being. Jo Ann Widner, RN, Tai Chi for Health Inst. Call ahead if drop-in. $10, $48/6-wk series. Church of the Redeemer, 8275 Meadowbridge Rd, Mechanicsville. 804-370-3906.

JoWidner@comcast.net.

Healing Touch Ministry – 6:30 & 7:30pm.

4th. Energy-based, heart-centered healing session. Sherry Price. Free, by appt. Mt. Pisgah UMC, 1001 Mt Pisgah Dr, Midlo. 804-920-8066.

LoveAndLight2360@gmail.com.

Beginner’s Yoga – 6:30-7:30pm. For people who don’t like yoga & for those who want to learn more about the terms & reasons for doing yoga. $14/drop-in or class packs & monthly unlimited mbrshp. Nadeya Ward. Downward Dog Dance, Yoga and Wellness, 2843 Hathaway Rd. DownwardDogDance.com.

MyBirth Prenatal Yoga – 7:15pm. Help prepare your mind & body for the journey of birth. Laura Grace Zetlan. $16. MyBirth, 1726 Altamont Ave, Ste 2. MyBirthRVA.com.

tuesday Ongoing Dream Groups – Mornings. 10404 Patterson Ave, Ste 205. Time & cost info, Cassandra: 804-901-4583, CMatt@DreampathLLC.com.

Qigong – 9:30am. Phoebe Antrim. Free. Round House/Byrd Park. 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: KHFranz@mac.com.

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.

BonSecours.com/CancerSurvivorship.

SilverSneakers Group X Classes – 10, 11am, 12pm. Enjoy fun activities like luncheons, walks, crafts, nutrition & socialization classes. Free to try 1st class to find out if you have the SilverSneakers benefit that makes future classes free or $10/mo for those w/out the benefit. JenCare, S Park Blvd, Colonial Heights. Vanessa: 804-350-6721.

Belle Aire Health Oils – 10-11am. Are you an entrepreneur who wants to work where you want, when you want? Do you want to learn how to make another stream of income in the red-hot CBD business? Register for a 1-hr free session. 313 E Broad St. Andrew: Acpitzer61@gmail.com.

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.

BonSecours.com/CancerSurvivorship.

Dance for Preschool-Age Children – 4:305:30pm. Geared towards ages 2-5. We will rond de jambe around the garden & jete across the room. Virginia/Nadeya. $14/drop-in or class packs & monthly unlim mbrshp. Downward Dog Dance, Yoga and Wellness, 2843 Hathaway Rd. DownwardDogDance.com.

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.

Richmond Area Lymphedema Support Group – 5:30-6:30pm. 3rd. Free. Retreat Hospital Board Room. Angela Denny PT, CLT: 804-281-8473, Patty Donovan: 804-270-9071.

Greater Richmond Edition

Falun Gong Book Study – 7pm. Free. 10442 Ridgefield Pkwy. 804-747-1215.

Restore, Revive, Renew – 7-8:15pm. A blend of restorative, yin, gentle & meditative slow flow yoga for a peaceful & centered week. All levels. Pay what can. Project Yoga Richmond, 6517 Dickens Pl. ProjectYogaRichmond.org.

Insight Meditation – 7-8:30pm. 40-min meditation followed by recorded dharma talk & discussion. Ekoji Buddhist Sangha, 3411 Grove Ave. 804-852-2976. n_hsu@msn.com.

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 & times: 804-337-5197.

30-Minute Guided Meditation – 9:30am. Start your morning off right w/this small group guided meditation. Marsha Hauck. $10. Boulders Acupuncture & Natural Healthcare, 7315 Boulder View Ln. Registration required: SkinWorksRVA.com.

Yoga & Meditation for Women – 5:30-6:30pm.

A gentle, mindful practice for beginners to experience slow vinyasa relief of mind & body blocks.

Malikah Karim. $10-$12/class. Saadia’s Juicebox & Yoga Lounge, 402 1/2 2nd St. 804-621-5111.

PureWellnessCoaching.com.

Beginning Sun-Style Tai Chi for Health & Arthritis – 11/6, 13, 20; 12/4, 11, 18. 11am-12pm Tai chi using gentle movements that improve physical strength, flexibility, balance & well-being. Jo Ann Widner, RN, Tai Chi for Health Inst. Call ahead if dropping in. $10, $48/6-wk series. Church of the Redeemer, 8275 Meadowbridge Rd, Mechanicsville.

804-370-3906. JoWidner@comcast.net.

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.

TaiChiRichmond@gmail.com.

Chair Yoga – 10:30-11:30am. Gentle class combining chair yoga w/yoga on the mat. Designed for people w/some physical limitations or those who enjoy a slow pace. Linda Dunn. $12/drop-in; $60/6 wks. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102.

804-342-1061. YogaHelps.com.

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.

Intuitive Development Circle – 11am-12:30pm. $10 sug donation. Clover Hill Holistic Arts, 11932 Winterpock Rd, Chesterfield. 804-247-4667.

CHHAC.com. More info: Meetup.com/Mediumship-Intuitive-Development-Circle/events.

Sound Meditation Concert – 6:15-7:15pm. Community-based aural healing therapy sessions that provide science-based sound frequency healing & chakra balancing. Natasha Foreman. $17, 20% discount for Lucid Living members. Lucid Living, 300 E Grace St. 804-592-9747. Info@LucidLivingRVA.com.

Warrior Wolf Flow: Level 2 – 6:30-7:30pm.

First class free; $14/drop-in. Affordable monthly memberships avail. Downward Dog Dance, Yoga and Wellness, 2843 Hathaway Rd. 804-873-1936.

DownwardDogDance@gmail.com.

The future will either be green or not at all. ~Bob Brown 30

VinYin – 6:30-7:45pm. Combines the movement of a vinyasa flow followed by the long holds of a yin practice. Rodney Bradley/Kerry Shultz/Randi Weiss/Louise Mason. $60/4 classes/mo, $110/8 classes/mo, $17/drop-in. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

NARichmond.com

Gentle Yoga – 4:30-5:15pm. New yogis welcome. All levels. First class free; $14/drop-in. Affordable monthly memberships avail. Downward Dog Dance, Yoga and Wellness, 2843 Hathaway Rd. 804-873-1936.

DownwardDogDance@gmail.com.

Essentially Well with dōTERRA Essential Oils – 6pm. Looking to incorporate essential oils & natural solutions into your life? Join us for the basic what, why & how of these amazing oils.

Suitable for individuals & practitioners alike.

Lisa Cusano. Al mismo tiempo clase en español traducida Diego Cusano. Check our Facebook page Essentially Well RVA for DIY Workshop calendar. Gather Short Pump, 2400 Old Brick Rd, Glen Allen. RSVP required: 804-296-9284 or Info@EarthEssentialsRVA.com.

Prenatal Yoga – 6pm. Mary Jo Lowery. St Mary’s Hospital. 804-814-7079.

friday

Y12SR: Yoga for 12-Step Recovery – 6-7:30pm.

Combines the somatic approach of yoga w/the cognitive approach of the 12-step recovery model.

Open to anyone dealing w/their own addiction or affected by the addiction of others. Billie Carroll.

Donation. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102. BillieCarroll@verizon.net. Y12SR.com.

Chi Fit for Life Qigong Classes – 6:15pm. Learn a series of qigong exercises especially designed for the season. You don’t have to be fit or flexible.

Sondra Sealine. Contact Sondra for specific dates.

True North Yoga and Wellness, 4025 MacArthur Ave. 804-690-9878. ABalancedHealthyLife.com.

Vinyasa Flow – 6:30-7:30pm. With 2 teachers. All levels. First class free; $14/drop-in. Affordable monthly memberships avail. Downward Dog Dance, Yoga and Wellness, 2843 Hathaway Rd. 804-873-1936.

DownwardDogDance@gmail.com.

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.

DivineTherapy.net.

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.

Rie@DesignsForBodyAndMind.com.

SpiritMindBody-RVA Healing Circle – 6:308:30pm. 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: Facebook. com/smb.rva or Meetup.com/SpiritMindBody-RVA. Richmond Zen – 7-8:20pm. Meditation. Instruction avail. 3411 Grove Ave. 804-366-5546.

RichmondZen.org.

Adyashanti Gathering – 7-9pm. 30-min meditation followed by recorded Adyashanti talk & discussion. Meetup.com/Focus-on-Awakening. Info: Adyashanti.org.

English Country Dancing – 7:30-9:30pm. Colonial Dance Club. Belmont Rec Ctr, 1600 Hilliard Rd, Henrico. 804-744-3264.

thursday 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. Kay Franz, Ayurvedic Health Counselor: KHFranz@mac.com.

SoulCollage Group – 2x/mo. Come to any/ all sessions. $25/session incl supplies. Cassandra Matt. 10404 Patterson Ave, Ste 205.

For schedule/reserve space: 804-901-4583 or CMatt@DreampathLLC.com.

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: KCBaker.com/WomanSpeak-Circles.

SilverSneakers Group X Classes – 10 & 11am, 12pm. See Tues listing. JenCare, S Park Blvd, Colonial Heights. 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.

SusanSingerArt@msn.com.

Ageless Gentle Yoga – 11am-12:15pm. Gentle yoga stretches, postures, breath awareness & relaxation improve flexibility, strength & energy; for those recovering from injuries, illness or inactivity. Carolyn Hazel/Christina Evans. $60/4 classes/mo, $110/8 classes/mo, $17/drop-in. Glenmore Yoga and Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

Svaroopa Yoga: Decompress – 5:30-7pm. Support for all levels of practice. Increase flexibility, strength & stamina. Promotes well-being. Tirtha Hale, CSYT 700. $16 or series discount. Bon Air Yoga, 2703 Tinsley Dr, Ste 204. 804-519-7471.

BonAirYoga.com.

Core Strengthening Yoga – 6-7:15pm. Focus on the body’s core w/an emphasis on alignment & strengthbuilding asanas. Cultivates both physical & mental strength. Synergy Yoga Studio, 1123 Gaskins Rd. 804-305-2297. SynergyYogaStudio.com.

MyBirth Prenatal Yoga – 6:30pm. Help prepare your mind & body for the journey of birth. Katie Painter. $15. Henrico Doctors’ Hospital Women’s Pavilion, Nelson Education Room. MyBirthRVA.com.

Zenyasa – 6:30-7:30pm. New yogis welcome. All levels. First class free; $14/drop-in. Affordable monthly memberships avail. Downward Dog Dance, Yoga and Wellness, 2843 Hathaway Rd. 804-873-1936.

DownwardDogDance@gmail.com.

Meditative Power Flow – 6:30-7:45pm. Experience yoga sequences designed to release pent-up energy & create an internal calmness. Coconut Elephant Yoga, 2949 Fox Chase Ln, Ste B, Midlo. Register: CoconutElephantYoga.com.

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. SOSlRVA.wordpress.com.

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. Kagyu-Richmond.org.

VBAC Support Group – 7:30pm. 2nd. Mary Callender. Better Bodies Chiropractic, 1570 Early Settlers Rd, Chesterfield. 804-382-8222.

VBACMom.CPM@gmail.com.

Ayurvedic Health or Lifestyle Consultations – See Thurs listing. Kay Franz, Ayurvedic Health Counselor: KHFranz@mac.com.

Ongoing Dream Groups – Mornings. Cassandra Matt. 10404 Patterson Ave, Ste 205. Time & cost info: 804-901-4583, CMatt@DreampathLLC.com.

Fridays at PYR – 9:30-10:45am, Peaceful Flow; 6-7:15pm, Feel Good Friday Flow. All levels. Pay what can. Project Yoga Richmond, 6517 Dickens Pl. ProjectYogaRichmond.org.

MyBirth Prenatal Yoga – 10am. Help prepare your mind & body for the journey of birth. Laura Grace Zetlan. $16. MyBirth, 1726 Altamont Ave, Ste 2.

MyBirthRVA.com.

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 AllysonRainer.com.

MyBirth Postnatal Yoga – 11:30am. Create community & get your body moving safely. For birthing people & babies. Laura Grace Zetlan. $14. MyBirth, 1726 Altamont Ave, Ste 2. MyBirthRVA.com.

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. n_hsu@msn.com.

Laughter Yoga – 6pm. Last Fri. See Sun. listing. Slash Coleman, Certified Laughter Yoga Leader. $10 donation. Integral Yoga Ctr, 213 Roseneath Rd, Ste 102.

804-353-3799. LaughterYogaRVA@gmail.com.

YogaHelps.com.

saturday 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. PrenatalYoga@MidwivesForHaiti.org.

Meetup.com/Prenatal-Yoga-Richmond.

Intuitive Development Circle – 10am-12pm. $10 sug donation. Clover Hill Holistic Arts Ctr, 11932 Winterpock Rd, Chesterfield. 804-247-4667.

CHHAC.com. More info: Meetup.com/Mediumship-Intuitive-Development-Circle/events.

Prenatal Yoga – 11:15am. Moksha Yoga/Midwives for Haiti. $10. Bon Secours. PrenatalYoga@ MidwivesForHaiti.org. Meetup.com/PrenatalYogaRichmond.

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: Jess.

Turner.Yoga@gmail.com.

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

November/December 2019

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community resource guide ACUPUNCTURE

CBD OIL

ACUPUNCTURE & HEALTH CENTER

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

KEITH BELL, DACM, L.AC.

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

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

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, menstrual problems, menopause, endometriosis, anxiety, depression, insomnia and more.

WORSLEY CLASSICAL FIVE-ELEMENT ACUPUNCTURE

Belle Aire Health Oils (BAHO) Pro, LLC represents Zilis, the leader in hemp-derived CBD and wellness products.

Zilis offers full-spectrum, third-party tested, and water-soluble oils and topical CBD with over 12hour bioavailability, as well as wellness supplements for weight management, sleep disorders, cognitive thinking and homeostasis. Call for pricing and info!

2024 Staples Mill Rd, Richmond 804-288-8361 BremoRx.com Bremo Pharmacy carries professional, pharmaceuticalgrade, hemp-based CBD oil products.

Ananda Professional, Charlottes Web and Bremo Hemp Oil are all trusted brands that use strict organic growing and manufacturing processes to ensure safe, quality products. Our pharmacists are well-informed on CBD research and are available to safely advise which products are appropriate for each individual. See ad on page 9.

HEMP 66

Inside Market Bazaar 10901 Hull Street Rd. Midlothian, VA 23112 804-405-4222 • Hemp66.com Hemp 66 is your route to natural health! We offer quality CBD products for people & pets. Tinctures, gummies, soft gels, salve, energy drinks, hemp flower, pet treats, coffee & tea. Natural relief!

Richmond, Midlo, Short Pump, VCU 804-447-7995 KultureVA.com Serving RVA and Virginia since 1999 with four locations and an online store.

Offering CBD oils, edibles, syrups, balms, cartridges, crumbles, hemp flowers and more. Products for pets, too.

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, offers physician-recommended, professional quality CBD products grown in the USA with verified certificates of analysis. Oil tinctures, gummies, topical balms, nighttime PM versions, full spectrum, broad spectrum, THC-free products - all available without a prescription. Trust the experts at RX3.

See ad on page 11.

SOUTH RIVER COMPOUNDING PHARMACY 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447 SouthRiverRx.com

We offer full-spectrum, professional-grade cannabinoid oil from Ananda Professional. Our research has lead us to this pure line of CBD due to their ongoing third party purity/potency testing, being grown and manufactured in the USA (Kentucky) and their “From Farm to Pharmacy” commitment. Our pharmacists recommend these full-spectrum cannabinoid oils that are available without a prescription. See ad on page 39.

KULTIVATE WELLNESS 13140 Midlothian Turnpike 804-464-2238 @KultivateWellness

Floyd M. Herdrich, M.Ac., L.Ac., MAP™ 804-698-0225 WorsleyInstitute.org 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 21.

Greater Richmond Edition

313 East Broad Street, Suite 327 202-262-5676 acpitzer61@gmail.com • bahopro.com

BREMO PHARMACY

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.

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BELLE AIRE HEALTH OILS (BAHO) PRO

KULTURE

Kultivate Wellness brings you the area’s first dedicated Hemp, CBD and Wellness boutique with 20 years of industry knowledge! Offering CBD products, hemp products, herbs, local CBD honey, teas, wellness classes, yoga therapy, crystals, workshops, lectures, films, food demos and more. See ad on page 13.

NARichmond.com

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

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 ads on pages 7 and 16.

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

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.

COACHING / SPIRITUAL COUNSELING COACHING/SPIRITUAL COUNSELING/ MEDITATION Call Joyce for an Appointment 804-920-9809 Location: Midlothian/Bon Air

Licensed and ordained Unity minister with 25 years of experience coaching, offering spiritual counseling and teaching meditation.

Focused on helping people find answers. Let me help you!

COUNSELING SERVICES

DOULA CHRIS REIFFER

Down Under Doula 928-502-1293 DownUnderDoula.com DownUnderDoula@gmail.com Chris is a certified (Australia and U.S.) birth doula and newborn care specialist, providing birth and postpartum support for the whole family. Professional, personalized support during your pregnancy, labor/delivery and throughout the 4th trimester.

ENERGY HEALING HEALING CREATIONS

Emily Pels, BFA, CHTP, RScP, RoHun Doctor 804-740-0509, West End Richmond EPels@aol.com EmilyPels.com 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, Mandala Art therapy, Soul Portraits.

AURA HOLISTIC COUNSELING

Dr. U. Mehta, LCSW, CST 4050 Innslake Dr., Ste #165, Glen Allen 804-346-4304 AuraHolisticCounseling.com

Psychotherapeutic Services for Individuals, Couples, and Families: Hypnotherapy, Reiki, EMDR, Energy Healing, Sex Therapy, Past Life Regression, Trauma Informed Counseling, Energy Clearing, Chakra Balancing, Spiritual Readings, Reiki Classes. By appointment only.

DENTISTRY DR. OLIVIA I. HART, DDS, ND 10446 Ridgefield Pkwy Near Short Pump 804-740-4485 RichmondFamilyDentistry.com

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.

WELL INTO LIFE

Carey Phillips, LMT, EEMCP, NCTMB 3001 Hungary Spring Rd, Ste C 804-205-6531, West End WellIntoLife.com 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 13.

ESSENTIAL OILS LISA CUSANO

dōTERRA Wellness Advocate, 212455 804-296-9284 MyDoTerra.com/LisaCusano Facebook.com/EssentiallyWellRVA 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 7.

FARM/CSA AGRIBERRY FARM & CSA 6289 River Road Hanover, VA 23069 Agriberry.com 804-537-0448

Join our 2020 CSA program and eat healthier with a weekly box of nutritious, delicious berries & seasonal fruit from area family farms. Visit our weekly markets and enjoy a variety of farm-made fruit snacks and pantry items. See ad on page 15.

FARM TO FAMILY CSA 804-397-7337 thefarmbus.csaware.com FB: @farm2family IG: @thefarmbus

Offering an all-local, fourseason diet of naturally grown/raised vegetables, fruits, dairy and meats since 2009. We are a veteran-owned business supporting local farmers. Ask about military discounts. Quick and easy sign-ups online. Support local! Eat at home! Sign up today!

FENG SHUI LYDIA NITYA GRIFFITH

804-678-8568, Richmond NityaLiving.com Outstanding personal attention. Release energy blocks in your home to experience a healthier, more abundant and vibrant life! Certified Traditional Feng Shui Consultant and Master Chinese Astrologer. Over 15 years of experience with hundreds of clients all over the U.S. Consultation for home or office. Free Astrology Reading with each consultation. Use Promo Code KK20 to save 20% on Consultations and Readings. Now offering Tarot Readings.

FERTILITY KEITH BELL, DACM, L.AC.

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

November/December 2019

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FUNCTIONAL MEDICINE HEALTH INSYNCS

Sherron Marquina, DC, PAK 9210 Forest Hill Ave B-3, Richmond 804-377-2222 HealthInSyncs.com 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 9.

LIVING WELL TODAY INTERNATIONAL 1791 Cambridge Dr., Suite 203 Richmond, VA 23238 804-562-8554

Michael Payne, MS, CRC, CNS,is a graduate of MCV and is internationally renowned for his groundbreaking work in the fields of Autism, Lyme Disease, Chronic Inflammatory and Neurodegenrative Diseases using state-of-the-art bio-therapeutic interventions, Functional Medicine, Restorative Endocrinology, Subtle Energetics, IVs and Peptide Therapy. See ad on page 5.

THE WELLNESS VILLAGE

804-673-2936 1404 Starling Drive, Richmond TheWellnessVillage.com Your​ ​ Oasis​ ​ of​​ Health​,​ ​we​ ​are​ ​a​ ​ group​ ​of​ ​integrative​ ​practitioners​ ​under​ ​one​ ​roof, offering​ ​a​ ​holistic​ ​ approach​ ​to​ ​wellness​ ​and​ ​health.​ ​Our​ ​services​ ​include therapeutic​ ​massage,​ ​acupuncture,​ ​meditation, injury​ ​prevention​ ​for​ ​young​ ​athletes,​ ​infrared heat​ ​therapy,​ ​bioidentical​ ​hormone​ ​replacement,​ ​ breast​ ​thermography, hypnosis,​ ​colon​ ​ hydrotherapy,​ ​psychotherapy​ ​services ​and​ ​esthetics.

HORMONE THERAPY RVA HEALTH & WELLNESS

8720 Stony Point Parkway #100 Richmond, VA 23235 804-560-5260 RichmondBHRT.com 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 3.

IV HYDRATION THERAPY

HOLISTIC HEALTH & WELLNESS CENTER 313 East Broad Street, Suite 327 202-262-5676 acpitzer61@gmail.com bahopro.com

Belle Aire Health Oils (BAHO) Pro, LLC represents Zilis, the leader in hemp-derived CBD and wellness products.

Zilis offers full-spectrum, third-party tested, and water-soluble oils and topical CBD with over 12hour bioavailability, as well as wellness supplements for weight management, sleep disorders, cognitive thinking and homeostasis. Call for pricing and info!

2008 Bremo Rd., Suite 111 Richmond, VA 23226 804-493-4060 QuenchIV.com Quench IV Bar 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 3.

LASER THERAPY HEALTH INSYNCS

9210 Forest Hill Ave B-3, Richmond 804-377-2222 HealthInSyncs.com

KULTIVATE WELLNESS 13140 Midlothian Turnpike 804-464-2238 @KultivateWellness

Now open! Kultivate Wellness brings you the area’s first dedicated hemp and wellness boutique! Offering wellness classes, yoga, yoga therapy, CBD oil, hemp products, herbs, local honey, tea, crystals, workshops, lectures, films and more. See ad on page 13.

Greater Richmond Edition

THE MAIN CHANNEL, LLC

Stephen D. Saunders, M.Ed 804-405-5216, Richmond Cecilia B. Thomas, M.Ed, M.Ht 804-432-1109, Richmond TheMainChannel.net 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 Attevle.com

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.

QUENCH IV BAR

BELLE AIRE HEALTH OILS (BAHO) PRO

34

LIFE COACH

NARichmond.com

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 9.

ALYSSA DILLAMAN, LMT

Mint, A Boutique Spa 1811 Huguenot Rd, Bldg 406, Midlo 804-882-0009 MintSpa.org Licensed massage therapist with six years of experience helping clients become pain-free. Specialties include deep tissue work, cupping and prenatal massage. I do everything with passion and love. Let me help you heal.

GLENMORE YOGA & WELLNESS CENTER

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com 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 20.

STILL POINT MASSAGE THERAPY, LLC Martha B. Tyler, RN, LMT 5318 Patterson Ave, Ste E 804-350-7647 StillPointRichmond.com

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: Martha@StillPointRichmond.com.

MIDWIFE/NURSE-MIDWIFE EMBRACE MIDWIFERY CARE & BIRTH CENTER 130 Buford Rd 804-596-BABY (2229) EmbraceBirthVA.com Info@EmbraceBirthVA.com

Embrace is RVA’s first free-standing, midwifeled birth center. Specializing in healthy women expecting healthy babies, we offer evidence-based prenatal, birth and postpartum care with an experienced, licensed midwife. 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.

Tours/“Meet-the-midwife” sessions Tuesdays at 1pm and Saturdays at 10am. Call for your consultation today!

MUSIC THERAPY RICHMOND MUSIC THERAPY 804-213-2278 • rvamt.com rvamtbc@gmail.com Facebook.com/rvamt

Richmond Music Therapy, a private practice founded by Allie Longworth, MS, MT-BC, actively serves ages 11 to 104 with mental health and rehabilitative needs through a combination of talk and music with a board-certified music therapist. See ad on page 15.

MYOFASCIAL RELEASE ROB CRAMPTON, LMT

James River Myofascial Release 3924 Springfield Rd, Henrico 804-543-5261 JamesRiverMFR.MassageTherapy.com 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!

RESTORE-PT, INC.

Derek S. Metzler, MPT 2418 E. Franklin St, Unit 115 804-644-1221 Restore-PT.com 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.

NUTRITIONAL CONSULTING

PERSONAL GROWTH THE INNERWORK CENTER 213 Roseneath Road InnerworkCenter.org 804-359-0384

The Innerwork Center is a resource and learning center that explores the insights and practices of the world’s spiritual traditions, philosophies and contemporary sciences. The Innerwork Center encourages curiosity, compassion, community and the cultivation of skills so that we might act mindfully in the world. See ad on page 3.

BAYLOR RICE, RPH, FIACP

South River Compounding Pharmacy 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447; SouthRiverRx.com Our expert staff offers counseling for: Ketogenic 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). We also offer on-going free educational health seminars addressing the issues listed above. Just go to our website to view our complete seminar schedule and register for all that are of interest or applicable to you.

See ad on page 39.

JOSH SESSIONS, CHHC

Oriental Medicine Specialists, P.C. 5500 Monument Ave, Ste R 804-358-7071; OMSPC.com OrientalMedicineSpecialists.com 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.

OPTOMETRIST BROOK RUN VISION CENTER 5644 Brook Rd. 804-264-2956 BrookRunVisionCenter.com

Brook Run Vision Center is a complete eye & vision care provider offering natural, customized treatments for Dry Eye Syndrome. In addition, we offer comprehensive eye exams, contact lenses, glaucoma management and pre- and post-operative care. Our onsite Optical carries over 1,200 frames and can make glasses in one hour. Serving Richmond in the Brook Run Shopping Center since 1996. See ad on page 11.

PHARMACY BAYLOR RICE, RPH, FIACP

South River Compounding Pharmacy 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447; SouthRiverRx.com Richmond area residents have chosen South River to be their preferred provider of customized medications for 20+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, Topical Anti-Infective medications, and Veterinary compounded medication for pets. In addition we offer our patients the highest quality, pharmaceutical-grade nutritional supplements available. We also offer an affordable, wide range of comprehensive tests designed for individuals whose health insurance does See ad on page 39.

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, has been an industry leader for 23+ years. Specialists in customized compounding, bio-identical hormones, veterinary/equine compounding, traditional pharmacy, palliative care, professional quality supplements, CBD experts, Food Inflammation Testing, and more. See ad on page 11.

Laugh and the world laughs with you, snore and you sleep alone. ~Anthony Burgess

November/December 2019

35

PHYSICAL THERAPY

REFLEXOLOGY

RVA PHYSICAL THERAPY & SPORTS REHAB 2620 Gaskins Road, Henrico 804-396-6753 Ramky@RVAPhysicalTherapy.com RVAPhysicalTherapy.com

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 ads on pages 3 and 17.

Reflexology is a holistic healing art. Applying pressure to points on the feet and hands stimulates a healing response in glands, organs and systems, resulting in better circulation, vitality and peace. Hot stone massage with essential oil included at end renews tired feet.

International Institute of Reflexology certified. Wheelchair accessible.

TAI CHI/QIGONG

RUMKI BANERJEE, M.D., ABIHM

Family Practice and Integrative Holistic Medicine Apex-MD 5310 Twin Hickory Rd, Glen Allen 804-273-0010 Apex-MD.com

FLOYD HERDRICH, L.AC.

Tai Chi Chuan Instructor Tuesday Evenings, 6-7:15pm 804-698-0225, Richmond

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 ad on back cover.

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 21.

THERMOGRAPHY DEBBIE TROXELL, RN, MSNH

Thermographer The Wellness Village 1404 Starling Dr, Richmond 804-683-7774 EleetePhysicians.com/thermography.php

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

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 13.

NANCY A. POWELL, M.D.

Safe, non-invasive, radiation-free image imaging. Preserve your breast, heart health and much more. Live happier and healthier longer! Interpreted by Matthew Lee, MD, RPh. See ad on page 21.

TRAUMA RESOLUTION/ SOMATIC EXPERIENCING THE WRIGHT TOUCH, LLC

River’s Way Healthcare of Virginia 5500 Monument Ave, Ste T 804-379-4560 RiversWayHealthcareVA.com RiversWayVA@gmail.com

Karen Wright Henderson, BCTMB, RCST®, SEP By appointment only; 804-448-9955 Karen@HolisticWellnessVA.com HolisticWellnessVA.com

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.

Greater Richmond Edition

Talia Moser, Reflexologist, IIR certified By appt., TMoser8@verizon.net 804-399-3353, Richmond TaliaMoser.com

PHYSICIAN

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RELAXATION BY THE FOOT

A Trauma Sensitive Holistic Wellness Practice that supports those who have experienced the pains of trauma. Karen integrates Somatic Experiencing, Biodynamic Craniosacral Therapy, Clinical Herbalism and other modalities to help release trauma from the body, thus supporting balance and wholeness.

NARichmond.com

VETERAN SERVICES VETERANS RESILIENCY HOLISTIC CLINIC VeteransResiliency.com 800 Blanton Avenue, Richmond Karen@VeteransResiliency.com 804-448-9955

The VRHC in Richmond is for Veterans and their families. Our clinic includes 10 alternative holistic modalities to help you relax your nervous system. Donation based. 4th Wednesday of the month. Visit the website for details.

YOGA GLENMORE YOGA & WELLNESS CENTER

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Incorporate yoga into your life at Glenmore. 30 studentfocused, 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 20.

INTEGRAL YOGA® CENTER

of Richmond Nora Vimala Pozzi, E-RYT500, C-IAYT 213 Roseneath Rd. 804-342-1061 • YogaHelps.com 25+ years teaching Integral Yoga®; 18+ years offering Teacher Training & Yoga Therapy. An educational & training center with certified teachers offering classes in a safe, non-competitive environment with personalized attention, including Mindfulness and Raja Yoga--yoga philosophy--leading to transformative experiences and a more meaningful and peaceful life. Specialized classes and private sessions for those with physical limitations or emotional issues. Affiliated with Yogaville.

NITYA LIVING YOGA

Specializing in Yoga for Children 804-678-8568, Richmond NityaLiving.com Nitya Living™ specializes in kid’s yoga programs that engage the whole child plus mindfulness yoga programs, women’s retreats, private classes for adults and children, kid’s yoga camp, Yoga and Feng Shui workshops and teacher trainings. Use Promo Code KK20 to save 20% off some programs.

PROJECT YOGA RICHMOND

6517 Dickens Place Richmond, VA 23230 ProjectYogaRichmond.org Info@ProjectYogaRichmond.org Project Yoga Richmond is a 501 (c3) nonprofit 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 community partnership programs. Project Yoga Richmond partners with local groups, agencies, schools, and community centers to provide free and/​or low-cost yoga and mindfulness services throughout Greater Richmond. See ad on page 21.

SVAROOPA® YOGA

Kirsten Hale, CSYT 700 hrs.

804-519-7471, BonAirYoga.com Anita Snellings, CSYT, 347 hours, CEYT 804-356-7477, AnitaSnellings.com Deborah Woodward, CSYT 700 hrs.

804-338-1105, EasyinyourBones.com Lisha Reynolds, CSYT, 347 hours 804-873-4711, BlissYogaRVA.com 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.

YOGA TEACHER TRAINING INTEGRAL YOGA 200HR

Nora Vimala Pozzi, E-RYT 500, C-IAYT 804-342-1061 • YogaHelps.com Offered since 1999, the first Yoga Teacher Training program in Richmond meets Yoga Alliance & Yogaville training standards. Supported by a team of qualified teachers from RVA & Yogaville, the 6-month intense & comprehensive weekly course includes 3 months of yoga philosophy, a 4-day Yogaville retreat, daily homework, personal practice & serving special populations.

Emphasis on personalized attention, authenticity and dedication to serve. Its foundation is Sri Swami Satchidananda’s “Truth is One, Paths are Many”. Course limited to 12 students.

Be happy for this moment.

This moment is your life. ~Omar Khayyam

YOGA THERAPY MOBILE OM YOGA & WELLNESS 804-833-9044 Shannon@MobileOMWellness.com MobileOMWellness.com

Offering private and small group yoga therapy sessions in your home, office or INSIDE our 34’ converted RV. Yoga Therapy is a holistic approach to healing with evidence-based practices catered to your individual needs or ailments. We will look at all aspects of your life including diet & nutrition, sleep, relationships, past and present situations and injuries, and more. Let us help you on your path to wellness by becoming the master of your own health and healing. Serving Midlothian and surrounding areas.

Contact us today! See ad on page 20.

SHANNON SOMOGYI, C-IAYT

Kultivate Wellness 13140 Midlothian Turnpike 804-464-2238 • IG@KultivateWellness A yoga teacher and certified yoga therapist, Shannon utilizes various formats to create a customized Yoga Therapy session designed with the specific needs of each client in mind. She offers herbal supplementation, reiki and more with a focus on trauma and mental health. See ad on page 13.

November/December 2019

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Seven years without a cold?

had colds going round and round, but not me.”

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

By Doug Cornell nighttime stuffiness if used just before cientists recently discovered time. He hasn’t had a single cold for 7 bed. One man said, “Best sleep I’ve had a way to kill viruses and years since. in years.” bacteria.

He asked relatives and friends to try Copper can also stop flu if used early Now thousands of people are using it it. They said it worked for them, too, so and for several days. Lab technicians to stop colds and flu. he patented CopperZap™ and put it on placed 25 million live flu viruses on a Colds start the market.

CopperZap. No viruses were found alive when cold viruses Soon hundreds soon after. get in your nose. of people had Dr. Bill Keevil led one of the teams Viruses multiply tried it and given confirming the discovery. He placed fast. If you don’t feedback. Nearly millions of disease germs on copper. stop them early, 100% said the “They started to die literally as soon as they spread and copper stops colds they touched the surface,” he said. cause misery. if used within 3 People have even used copper on In hundreds hours after the first cold sores and say it can completely of studies, EPA sign. Even up to prevent outbreaks.

New research: Copper stops colds if used early. and university 2 days, if they The handle is researchers have confirmed that viruses still get the cold it is milder than usual curved and finely and bacteria die almost instantly when and they feel better. textured to improve touched by copper.

Users wrote things like, “It stopped contact. It kills germs That’s why ancient Greeks and my cold right away,” and “Is it picked up on fingers Egyptians used copper to purify water supposed to work that fast?” and hands to protect and heal wounds. They didn’t know “What a wonderful thing,” wrote you and your family. about microbes, but now we do.

Physician’s Assistant Julie. “No more Copper even kills Dr. Bill Keevil: Copper quickly kills deadly germs that Scientists say the high conductance colds for me!” cold viruses. of copper disrupts the electrical balance Pat McAllister, 70, received one have become resistant in a microbe cell and destroys the cell in for Christmas and called it “one of the to antibiotics. If you are near sick seconds. best presents ever. This little jewel really people, a moment of handling it may Tests by the EPA (Environmental works.” keep serious infection away. It may even Protection Agency) show germs die Now thousands of users have simply save a life. fast on copper. So some hospitals tried stopped getting colds.

The EPA says copper still works copper for touch surfaces like faucets People often use CopperZap even when tarnished. It kills hundreds of and doorknobs. This cut the spread of preventively. Frequent flier Karen Gauci different disease germs so it can prevent MRSA and other illnesses by over half, used to get colds after crowded flights. serious or even fatal illness. and saved lives.

Though skeptical, she tried it several CopperZap is made in America of The strong scientific evidence gave times a day on travel days for 2 months. pure copper. It has a 90-day full money inventor Doug Cornell an idea. When “Sixteen flights and not a sniffle!” she back guarantee. It is $69.95. he felt a cold about to start he fashioned exclaimed.

Get $10 off each CopperZap with a smooth copper probe and rubbed it Businesswoman Rosaleen says when code NATA14.

Go to www.CopperZap.com or call gently in his nose for 60 seconds. people are sick around her she uses “It worked!” he exclaimed. “The cold CopperZap morning and night. “It saved toll-free 1-888-411-6114.

Buy once, use forever. never got going.” It worked again every me last holidays,” she said. “The kids ADVERTORIAL

Copper in new device stops cold and flu

S

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Greater Richmond Edition

NARichmond.com

COMPOUNDING PHARMACY

Changing Lives…

CBD for Pain & Inflammation

CBD

ACUTE & CHRONIC

Back & Neck • Hip & Joint • Knee or Foot Migraines • Neuropathy • Arthritis CBD may be right for you, but if you’re apprehensive or skeptical we have the answer – a Theramu travel size combo ($24.95), which includes: • One 75 mg Mini Calm Pro Hemp Extract • One 2 gram Mini-Mu Relieve Pro Topical Solve Attack pain using an oral sublingual tincture on the inside and a topical salve on the outside. The perfect way to test the water without diving in head first!

WEST END HENRICO 3656 Mayland Court, Henrico, VA 23233

SOUTH SIDE MIDLOTHIAN 11420 W Huguenot Road, Midlothian, VA 23113 804-897-6447 • 1-888-879-7713 www.SouthRiverRx.com

WE’RE THE LOCAL AUTHORITY ON CBD, FULL SPECTRUM HEMP OIL, AND BROAD SPECTRUM HEMP OILS. November/December 2019

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

Primary Care & Family Medicine

Plus Integrated Holistic Wellness Center

Innovative Philosophy and Physician-Led Culture

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• Women's Health

• Allergy Testing

• Bioidentical Hormones

• Autoimmune Disease • Healthy Weight Loss • Personalized Labs Rumki Banerjee, MD, ABIHM MEDICAL DIRECTOR Board Certified Family Medicine and Integrated Holistic Medicine

Proud recipient of the Family Practice and Integrated Holistic Practice Best of Glen Allen award for 2017 and 2018.

ACCEPTING NEW PATIENTS EVERY DAY

804-273-0010 Apex-MD.com

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• Chronic Inflammation

• Men's Health

• Anti-Aging Medicine • Pain Management

Age-Defying Wellness BIODENTICAL HORMONE REPLACEMENT THERAPY (BHRT) • Aging • Menopausal & Peri-Menopausal Symptoms • Increase libido & energy • Improve memory & mood

AGE-DEFYING SKIN CARE •Wrinkles /Aging Skin • Sun-Damaged Skin • Stretch Marks & Scarring • Hair Loss / Excess • Spider Veins • Pigmentation

Ask dbout our holithy speeidls on PRP dnt:I Ldser fredfments!

Open Mon-Fri, 8am-6pm; Sat (2nd & 4th), 8:30am-2:30pm 531 O Twin Hickory Rd. Glen Allen, VA 23059

Admin@Apex-MD.com

* Insurance-covered Weight Loss and Medical Massage We accept ALL major health insurance plans. Use your FSA/HSA account. Not all services are covered by insurance.