Natural Awakenings Richmond Mar/Apr 2024

Food & Fitness Trends

As we embrace the vibrant energy of the upcoming spring season, I find myself reflecting on the profound impact our choices surrounding food and fitness have on our lives. It’s a topic close to my heart, because like many of you, I’ve experienced firsthand the transformative power of embracing a lifestyle that prioritizes health and vitality.

I’ve come to realize that when it comes to food, we’re faced with a fundamental choice: do we eat simply to survive, or do we consciously nourish our bodies in a way that enhances our well-being? It’s a question that each of us grapples with daily, navigating the temptations of convenience foods while striving to make choices that honor our health.

For me, this journey has been one of discovery and growth. I’ve learned that food is not just fuel; it’s medicine for the body and sustenance for the soul. It’s about finding joy in wholesome, nourishing meals that not only satisfy our hunger, but also support our overall health and vitality.

Similarly, our approach to fitness is a reflection of our commitment to self-care and well-being. Whether finding joy in movement through dance, yoga or outdoor adventures, or embracing the challenge of a rigorous workout routine, staying active is essential for nurturing our bodies and minds.

But perhaps what resonates with me most is the realization that our relationship with food and fitness is deeply personal. It’s about tuning into our bodies’ needs, honoring our unique preferences and limitations, and finding what works best for us as individuals.

In this spring issue of Natural Awakenings Richmond, we’re diving into the latest food and fitness trends for 2024, exploring everything from the rise of plant-based diets to innovative workout routines designed to maximize results. But beyond the trends and fads, I invite you to join me in embracing a holistic approach to health—one that honors the profound connection between what we eat, how we move and how we feel.

With gratitude and excitement for the journey ahead, Regina

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CEO Kimberly B. Whittle

National Editor Sandra Yeyati

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Regina Hall Rudolph, Publisher

News Briefs

The Legacy of Black Herbalism

The Lewis Ginter Botanical Garden will present a discussion on the Legacy of Black Herbalism with Debra Freeman, a food anthropologist, award-winning writer and host of the award-winning podcast, Setting the Table, at 2 p.m., April 13. When enslaved Africans were brought to America, many of their traditions were taken away when they arrived. One exception was the legacy of herbalism for medicinal, dietary and cultural use.

Plants such as cotton, black walnut, witch hazel and dogwood were used for a variety of purposes in their communities. Freeman says, “We believe that all adults in our community should have access to plant-based, nature-focused learning opportunities.”

Contributions help cover the cost of this educational opportunity: sustainer: $45; supporter: $30; contributor: $15; attendee: free. Pre-registration is required at LewisGinter.org/event/legacy-black-herbalism.

2024 Virginia Food Is Medicine Summit

The 2024 Virginia Food is Medicine Summit, from noon to 6:30 p.m., March 20 and 8 a.m. to 2 p.m., March 21, at the Omni Richmond Hotel will address issues surrounding food insecurity and its impact on long-term health outcomes. A diverse array of speakers and participants representing different sectors and communities will discuss strategies for screening, referring and addressing health-related social needs, overcoming barriers to access nutritious food and fostering collaboration to improve population health.

Key themes include leveraging health policy for sustainable solutions, establishing trust and feedback mechanisms with program participants and advancing the Healthy Pantry movement. The intersection of Food is Medicine and regional food systems will be explored to foster a holistic approach to health and nutrition.

Cost is $75. Location: 100 S. 12th St., Richmond. Get tickets by Mar. 8 at Tinyurl.com/2024FoodIsMedicine. For more information, email Pamela@eameetings.com.

Free Community Acupuncture

Lotus Professional College will provide free, 30-minute acupuncture sessions to all interested participants on March 22 and 29 and April 5 and 12 by appointment. Hosted by local acupuncture students, the event will explore the benefits of auricular (ear) acupuncture, along with targeted points on the hands and feet adapted to individual needs. Each session includes a consultation and the application of needles.

Participants will discover the potential of acupuncture firsthand while lending support to both the community and budding acupuncture practitioners. Attendance is free for everyone, but appointments must be booked in advance due to required online paperwork. No walk-ins will be accepted.

Location: 8935 Patterson Ave., Richmond. For reservations (required), call 804-290-0980. For more information, visit Lotus.edu/programs.

Conservation Hike in the Woods

The Capital Region Land Conservancy (CRLC) will conduct a two-to-threemile Spring Guided Hike at the 109-acre Atkins Acres Community Park conservation area from 1 to 4 p.m., March 19, led by Chesterfield County naturalist Mark Battista and CRLC Land Stewardship Manager Ashley Moulton.

The land is primarily a mix of pine and hardwood forest, with two sandy-bottomed streams which flow through the property. Participants will hear excerpts from the journal of the former owner, Anna Atkins, about her love of the land and history with the 100 acres of woodlands. They will follow a stream through the property to discover a vernal pool, observe a cut bank that reveals an interesting geologic history and observe changes heading to the uplands.

Participants should wear comfortable, sturdy hiking shoes or boots, be prepared to cross a slow-moving stream and bring water and a light snack if desired.

Cost is $5 for members (donors to CRLC in 2023), and $15 for nonmember. Register (required) at Tinyurl.com/AtkinsAcresHike and meet at the Southwest Church of Christ, 5340 Courthouse Rd., Chesterfield.

Party at the Garden

The Big Bloom, beginning at 6 p.m., April 12 at the Lewis Ginter Botanical Garden, will be part of A Million Blooms, their annual celebration of spring, and a rare opportunity to experience the garden after hours. As twilight falls, images will be projected onto the garden’s conservatory.

Roaming performers representing primordial elemental creatures including a water faerie, mushroom spirit, flame sprite and more will delight attendees in connection with the Richmond Fringe Festival. The adults-only festive garden party includes music with a DJ, entertainment, and food and beverages for purchase.

Location: 1800 Lakeside Ave., Henrico. For more information, visit LewisGinter.org/event/the-big-bloom.

and it's not just

- Michael Bublé

Health Briefs

Cancer Increasingly Strikes Young Adults

Complementary Treatments for Kids With Irritable Bowel Syndrome

A study in the journal BMJ Oncology reports a sizable global rise in cancers among adults under 50, with the highest rates found in North America, Australia and Western Europe. Between 1990 and 2019, the incidence of early-onset cancer increased by 79.1 percent, and early-onset cancer deaths rose by 27.7 percent. Of the 29 cancers included in the analysis, nasopharyngeal and prostate cancers showed the fastest upward trend, whereas earlyonset liver cancer exhibited the sharpest decrease. In the U.S., early-onset cancer rates rose 12.8 percent, while the incidence rate of individuals 50 and older declined.

Although the exact reasons for this alarming trend have not yet been identified, the researchers pointed to the following likely culprits as the main causes: dietary risk factors, including eating excessive red meat and sodium and not enough fruits and vegetables; alcohol consumption; and tobacco use.

New Sickle Cell Treatment Approved

Treating children with irritable bowel syndrome (IBS) can be complex, and parents are looking for complementary and alternative therapies. A paper published in the journal Nutrients evaluated studies regarding the effect of herbal remedies and spices in youngsters with this painful disorder.

The researchers found that iberogast, or STW-5, an herbal remedy containing licorice, peppermint and chamomile, improved symptoms in children with functional gastrointestinal disorders including IBS, and that peppermint oil reduced the severity, duration and frequency of IBS pain. Peppermint oil’s primary benefit in IBS seems to be its anti-spasmodic effect, although more research is needed to understand its impact on the gut microbiome of pediatric IBS patients. Psyllium was also found to offer effective, short-term relief in children with IBS, but further studies are needed.

Although not yet studied for childhood IBS, remedies found to provide IBS symptom relief for adults are curcumin, the active component of the turmeric spice; fennel in combination with curcumin; and artichoke leaf extract.

The U.S. Food and Drug Administration recently approved the first gene editing treatments for sickle cell disease. Co-developed by Vertex Pharmaceuticals and CRISPR Therapeutics, the exa-cel treatment uses new technology to modify a gene involved in red blood cell shape and function. It is too early to say whether the treatment will be permanent and without side effects, as only about 100 people have undergone the procedure, and they have been followed for less than two years.

According to the National Institutes of Health, sickle cell disease is a group of genetic disorders that affect hemoglobin, the protein that carries oxygen to the body. In sickle-cell patients, red blood cells are crescent-shaped and do not bend, instead of being discshaped and flexible. This anomaly can block blood flow to the body, leading to strokes, eye problems, infections, fatigue and severe pain. Until now, a bone marrow transplant was the only cure.

CRISPR technology—short for clustered regularly interspaced short palindromic repeats—allows scientists to strategically modify the DNA of organisms. The exa-cel treatment involves removing a patient’s bone marrow stem cells, editing them using the CRISPR technology, destroying the untreated bone marrow and re-infusing the modified cells to replicate and repopulate the body.

Citrus for Heart Health

A common flavanone called hesperidin found in citrus fruit may help protect against heart disease, according to a meta-analysis of randomized controlled trials published in Current Developments in Nutrition. Researchers analyzed 12 studies involving 589 participants that examined the effects of hesperidin extracts on various outcomes, such as inflammatory markers, body mass index, insulin resistance and lipids. After accounting for variability across the groups of participants, researchers found that hesperidin significantly reduced both total cholesterol and low-density lipoprotein (LDL or “bad” cholesterol) in obese individuals under age 50 that consumed approximately 500 milligrams per day of hesperidin for more than six weeks. It also had a positive impact on inflammatory markers, insulin sensitivity and fasting blood glucose.

Beneficial effects were not noted on other risk factors of heart disease, such as high-density lipoprotein (HDL or “good” cholesterol), triglycerides, body mass index and blood pressure. Hesperidin can be found in oranges, lemons, limes, tangerines and grapefruit, in whole fruit or juice form and in commercially available supplements. Consuming grapefruit might interfere with certain medications for heart disease, so patients should consult with their doctor before making any dietary changes.

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Toxins and Colorectal Cancer

An article published by The Institute for Functional Medicine evaluated the relationship between environmental toxins and colorectal cancer (CRC), the second leading cause of cancerrelated deaths worldwide. Studies suggest a connection between CRC and exposure to certain pollutants, including some pesticides that are legally used in the U.S., asbestos, industrial pollutants and particulates in air pollution. Personal care items containing endocrine-disrupting chemicals such as phthalate and triclocarban were also found to be associated with CRC.

To reduce the risk of developing CRC, functional medicine practitioners recommend supporting the body’s detoxification and elimination processes while limiting exposure to these toxins. They offer toxin-assessment and treatment options that include the adequate intake of fiber and water, as well as a nutrient-dense diet that is low in animal fats and high in fruits, vegetables and whole grains.

Healthy Plant-Based Diets Reduce Diabetes Risk

Championing Opioid-Free Pain Management

According to the U.S. Health Resources and Services Administration, more than 130 Americans die each day from opioid-related drug overdoses. Recognizing that alternative pain management protocols are needed to curtail this ongoing national problem, the state of Minnesota has created a website to identify and promote evidence-based, non-opioid and non-pharmacological options that use complementary and integrative methods.

As reported in the Journal of Integrative and Complementary Medicine, NoPainMN.org was established to provide user-friendly information, including a description of each modality, video demonstrations of the treatments and links to published research and additional online resources. Minnesota’s website covers a wide range of treatment options, such as acupuncture, chiropractic, psychology, rehabilitative therapies, movement classes like tai chi and qigong, and mind-body therapies such as biofeedback and music therapy. The website also includes a searchable list of more than 17,000 practitioners in the state.

In 2021, diabetes affected 6.1 percent of the global population, and that percentage is expected to increase to more than 10 percent by 2050. According to a study in the journal Diabetes & Metabolism, the consumption of a healthy plant-based diet can reduce the risk of developing Type 2 diabetes by 24 percent as compared to those following an unhealthy plant-based diet. These results also applied to those that were genetically predisposed to develop diabetes or had other risk factors such as age, lack of physical activity and obesity.

The study defined a healthy plant-based diet as one that eliminates animal fats and is low in sugar, sugary drinks, refined grains and starches like potatoes. The research included more than 113,000 British participants that were observed for 12 years. In addition to a lower body mass index and waist size, the researchers noted that normal levels of triglyc erides, blood sugar, inflammation and the insulin-like growth factor 1 were also associated with a lower risk of diabetes, and they surmised that a healthy plant-based diet reduced diabetes risk by improving liver and kidney function.

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Benefits of Myofascial Release

by Patti Calkins

Myofascial release therapy has emerged as a cornerstone of holistic approaches to musculoskeletal health by addressing deep-seated tension and discomfort within the fascial system. It recognizes that the body’s fascia, an intricate network of connective tissue significantly influences structural integrity and movement. Over time, factors such as poor posture, repetitive movements, injuries and emotional stress can lead to the development of restrictions and adhesions within the fascial network which exert undue pressure on muscles, nerves and other structures, resulting in pain, stiffness and diminished mobility.

more comprehensive relief. Practitioners of intensive myofascial release therapy employ a diverse array of techniques to effectively release fascial restrictions and restore optimal tissue mobility.

Foam Rolling: Using foam rollers or specialized tools, therapists apply controlled pressure to larger muscle groups, aiding in the release of tension and adhesions.

Trigger Point Therapy: By targeting trigger points—localized areas of muscle tightness and tenderness—therapists can effectively alleviate pain and restore proper muscle function.

The immersive nature of intensive myofascial release therapy yields a plethora of benefits for individuals seeking relief from chronic pain, injury rehabilitation and enhanced physical performance.

Profound Pain Relief: By releasing fascial restrictions and reducing muscular tension, intensive therapy can alleviate chronic pain conditions such as lower back pain, neck pain and fibromyalgia.

Intensive myofascial release therapy focuses on applying sustained pressure and gentle stretching techniques to release these fascial restrictions. Unlike conventional massage therapy that primarily targets muscles, this approach prioritizes direct manipulation of the fascia, facilitating deeper and

Direct Pressure: Therapists apply firm pressure to specific areas of tension, gradually encouraging the fascia to release and unwind.

Stretching: Gentle stretching movements are utilized to elongate the fascia and improve its flexibility, reducing tightness and promoting relaxation.

Restored Mobility: Restricted fascia can impede joint mobility and flexibility. Intensive therapy aids in restoring optimal range of motion, fostering greater ease of movement and reduced risk of injury.

Optimized Athletic Performance: Athletes and fitness enthusiasts can harness the power of intensive therapy to address muscle imbalances and promote optimal tissue function, enhancing athletic performance and minimizing injury risk.

Holistic Well-Being: The deep relaxation induced by intensive therapy not only alleviates physical tension, but also fosters emotional release and mental clarity, promoting overall well-being and stress reduction.

Whether grappling with chronic pain or striving for peak athletic performance, intensive myofascial release therapy beckons as a pathway to renewed comfort, mobility and vitality.

Patti Calkins is the owner of Exhale Myofascial Release RVA, in Richmond. For appointments and more information, call 804-4046563 or visit exhalemfr.com.

Escape Massage Has It All

Escape Massage provides massage therapy and halotherapy (salt therapy) at Westchester Commons, in Midlothian. Owner Edward Simpson, LMT, has been a massage therapist since 2000. He and his wife Michelle purchased the business in January 2023. Massages include Swedish, Therapeutic Swedish, Deep Tissue, Hot Stone, Himalayan Salt Stone and more. Signature added services range from scrubs and aromatherapy to cannabidiol (CBD) and more. There is also energy healing available as Eden Energy Therapy and reiki.

Escape Massage employs nine massage therapists, two energy practitioners, an office manager and a front-desk assistant. Edward says, “We maintain a welcoming, local feeling and down-to-earth vibe with a blend of therapists that have been with the company for many years and new exciting therapists in the early years of their careers. Our halotherapy is not just sitting in a salt room, but includes the therapeutic salt pumped in the room. Our

energy practitioners are unique in their approaches.”

Massage therapy is their foundation, and all massages are a full 30, 60, 90 or 120 minutes of hands-on work. In their first year of ownership, Escape Massage placed among the top three in the Richmond Times Dispatch Best Places to Get a Massage in 2023.

“Remembering the value of customer service, providing quality services and looking toward the future,” are the hallmarks of their success, says Edward. “We plan to expand our services and collaborate with local businesses and practitioners to promote the benefits of our modalities.”

Escape Massage is located at 15500 WC Commons Way, in Midlothian. For appointments and more information, call 804-7940445 or visit EscapeMassage.com.

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While the world has focused on electric vehicles (EV) as part of a response to climate change, other technologies are being explored. Toyota and Chinese auto maker Guangzhou Automobile Group (GAC) have introduced an engine that is powered by ammonia. Similar to technology used in ships and trucks, these novel engines are said to be able to produce 161 horsepower with a 90 percent reduction in carbon emissions compared to conventional fuels. Ammonia-powered cars would likely be less expensive than EVs because they eliminate the environmental, production and disposal issues related to their batteries.

Using ammonia as a fuel source does introduce challenges. It is a toxic substance that can dissolve some metals, and excessive exposure in gas or liquid form can be deadly. The slow-burning fuel has about half the energy density of gasoline, making it finicky for use in cars.

When it burns, ammonia is carbon-free and produces no CO2, hydrocarbons or soot, but it could release nitrogen into the atmosphere, leading to acid rain and impaired breathing. GAC claims to have reduced nitrogen emissions by increasing the combustion pressure in the engine, so a safe and convenient infrastructure would need to be built to make its use viable. Also, the energy needed to manufacture sufficient quantities of ammonia would need to be factored into any calculation of net environmental impacts.

Respiratory Illness in Dogs Sweeps the Nation

A respiratory illness with an unknown cause is affecting dogs across the United States. While respiratory infections are not uncommon, veterinarians are reporting very sick dogs with chronic coughs or pneumonia that last an unusually long time and do not respond to antibiotics. Common respiratory diagnostic testing for kennel cough has yielded mostly negative results. These cases have caused concern because they are at the severe end of the spectrum. While some deaths have been reported, they represent a small percentage of total cases. Efforts are underway to conduct widespread sampling of cases to diagnose the cause and implement a testing plan.

Dog parents are advised to contact a veterinarian if their pets exhibit symptoms such as coughing, fever, sneezing, nasal and/or eye discharge, intermittent loss of appetite and lethargy. When attending events or situations with a group of other dogs, owners are advised to ensure that theirs are properly vaccinated, have received all needed health checks and have a veterinarian available to address any health issues.

Mount Everest Is Melting

Climbing Mount Everest and standing at the highest point on Earth has long been the pinnacle of human achievement and spirit. However, the trail to the top of the world is being affected by global warming. While glaciers worldwide are melting, ice loss across the Himalayas has been especially rapid due to a rise in temperatures, threatening to disrupt waterways that feed the Indian subcontinent and endangering living conditions for hundreds of millions of people.

At Everest, the Khumbu Glacier and its ice falls serve as the primary route to the top by way of the Everest Base Camp, as well as a source of drinking water for climbers. Growing channels of water are destabilizing the glacier, exposing ice cliffs and creating ponds. In addition, the heat and activity from the hundreds of people living and working at Everest Base Camp are contributing to the decay of the glacier each year.

This glacial destabilization caused the deaths of three sherpas last April as they laid out a path for climbers. The government of Nepal is considering moving the base camp to a spot lower down the mountain, which would make the climb tougher and more dangerous. Changes at Mount Everest also threaten Nepal’s $2.4 billion tourism industry and millions of jobs.

Storing Renewable Energy in Hot Rocks

Storing energy from renewable power sources such as solar and wind remains a challenge. The use of large battery packs is expensive; relies on nonrenewable, environmentally problematic minerals like lithium; and comes with inherent safety risks. California-based Antora Energy is investigating ways to store energy inside insulated boxes of extremely hot rocks. The technology is based on blast furnaces that use massive towers of stacked bricks to absorb wasted heat to provide energy.

Antora’s innovation uses solar electricity to heat blocks of carbon to almost 3,000° Fahrenheit, preserving it for later use. The stored thermal energy can then be delivered to customers as electricity or ondemand industrial-process heat. Antora’s use of hot carbon solves the unreliability of providing 24/7 zero-carbon power solely with solar and wind energies, which vary depending on the weather. Notably, the rocks are not heated by burning coal or gas but by capturing sunlight with thousands of photovoltaic solar panels.

Company leaders assert that this technology is compact and modular, making it flexible enough to be configured to fit different needs, and manufacturers will not have to wait for grid connections and upgrades. Whether this technology can be scaled to meet the growing demand remains to be seen.

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Food Trends for 2024

What We’re Looking for at the Dinner Table

by Carrie Jackson

Few factors are as important to overall wellness as our diet. Besides taste and nutritional value, food preferences are influenced by convenience, availability, cost and personal values. Trends are shifting away from fad diets to more balanced eating, as people across generations are focused on living healthier well into their golden years. Equally as urgent is a demand for more sustainable products and manufacturing practices as consumers become increasingly aware of the impact their food choices have on the planet.

Dr. Melinda Ring is the executive director of the Osher Center for Integrative Health at Northwestern University, in Chicago. As a leading center for integrative medicine, their team helps patients achieve optimal health through innovative, whole-person care. Ring says that personalized nutrition, plant-forward diets and longevity protocols are overtaking older trends like low-carbohydrate or high-fat fads.

“In recent years, there’s been a movement away from highly restrictive diets toward

more balanced, sustainable eating patterns that emphasize whole foods over highly processed alternatives,” says Ring. “Interest in local food sources is growing, driven by concerns about sustainability and food quality. While the pandemic highlighted concerns about access to healthy food for all, busy lifestyles continue to make convenience a key factor influencing food choices.”

Ring cites nutritional psychiatry as a burgeoning field. “Emerging research suggests a link between diet and mental health, with diets rich in fruits, vegetables and omega-3 fatty acids potentially benefiting mood and cognitive function,” she explains. Ring adds that there is an increasing focus on incorporating protein for overall health, as well as personalized nutrition, in which advances in genomics and biotechnology are used to tailor dietary recommendations to individual genetic, lifestyle and health factors.

Frances Largeman-Roth, RDN, is a New York Times bestselling author and nationally recognized health expert. Her latest book, Everyday Snack Tray, outlines fun, flavorful

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and nutrient-dense charcuterie boards for every occasion. She asserts that members of Generation Z—those born in the late 1990s and early 2000s—are driving many of the current shifts in food and beverage choices.

“The sober movement is rapidly gaining momentum, with an influx of mocktails, non-alcoholic beer and zero-proof wines on the market,” she explains. “People in their 30s and older are realizing that alcohol interrupts their sleep and are looking for other ways to relax at night. They’re also moving away from caffeine, which has a long halflife, so while the body may feel tired at night, the brain is still triggered. Fast-casual restaurants and cafes have increased their selection of fruit-forward, caffeine-free drinks, and a new all-natural brew called figgee, made from ground figs, is emerging online.”

Zoomers tend to be more conscious of the connection between their food decisions and impacts on the planet, which explains why they are more likely to choose and demand sustainably grown and packaged products. “This generation is drawn to brands that have carbon buy-back programs or help sequester nitrogen in their manufacturing,” says Largeman-Roth. “While we’ve seen an influx of meat alternatives in the past, there’s starting to be a pushback against the ones with long ingredient lists that are highly processed. Rubi protein made from lemna, or duckweed [a free-floating, aquatic plant], is gaining popularity as a plant-based protein alternative. It contains nine essential amino acids and uses 10 times less water to grow than soybeans and 100 times less water than beef. And, people are turning to the root system of mushrooms, instead of the

caps, as a higher protein source. Their versatility makes them ideal for nuggets, jerky and other substantial snacks.”

Consumers are looking for foods that can help regulate blood sugar, especially as more of the population is concerned about prediabetes. “People are continuing to choose nuts, beans and other high-protein boosts to refuel after a workout or in-between meals,” Largeman-Roth points out. “Products such as Good Measure bars, made of almonds, peanuts and pumpkin seeds, are emerging as nutrient-rich and satisfying snacks. Consumers also realize how important fiber is for gut optimization, skin quality and mental health. Perhaps most top-of-mind in a post-pandemic world, it’s vital for immune health, as well. Overall, people of all ages want products that make them feel better and fit into their lifestyle. A lot of boxes have to be checked for people to try a new product, and food manufacturers are stepping up.”

Perhaps taking a cue from the younger generation, members of Generation X—Americans born between 1965 and 1980—are pioneering a new approach to healthy aging to help them thrive in their diverse lifestyles. According to the global market research company Mintel, aging concerns that were once considered taboo, such as menopause, are now being openly discussed.

“The new focus for our aging society will be an extended healthspan—the period of life spent in good health,” says Mintel Principal Analyst Jolene Ng. “This is an important shift, as population aging is a defining global trend of our time. By 2030, one in six people in the world will be aged 60 years and older, according to the World Health Organization. Brands need to consider the various nutritional, physical and mental health needs for middle-aged and older adults. Opportunities to improve healthspan include maintaining brain function with age and functional health solutions for common problems like disrupted sleep.”

Increasingly, Gen Xers aged 44 to 58 prioritize sleep as a tool for improving overall physical and emotional health. “Research has shown that total sleep time, sleep efficiency and deep sleep decrease with age,” says Ng. “Brands are focusing on innovating products with nutrients such as fiber or botanicals like lavender that can improve sleep quality. Products such as Bardo’s Calm snacks, which contain lemon balm and thyme, are emerging as a snack option for Gen Xers who are interested in trying food that supports relaxation.”

Many consumers are part of the “sandwich generation”, a term used to describe people in their 30s or 40s that are raising children while also caring for aging parents. Ng notes

that brands are adjusting product lineups and marketing campaigns to address the specific requirements of these families. She expects to see more services like Magic Kitchen, which, she explains, is “a meal kit service that offers a range of healthy, dietitian-designed meals for families with different health needs, including seniors. Their objective is to bring families together during dinnertime, while respecting the specific dietary needs of individuals within the family unit. Brands also can help ease the stress and strain on these compound caregivers by offering convenience products and helpful tools for themselves and the loved ones they care for.”

Historically, food and beverages have been a source of great pleasure and social interaction, and Mintel Food & Drink Director David Faulkner envisions this as a continuing trend. “Just as we saw during COVID-19, food and drink will be the go-to source of comfort for consumers, delivering precious moments of joy,” he says. “It will be all the more relevant during the worsening climate crisis for food and drink companies to position pleasurable products as necessities, not as guilty self-indulgences.”

Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.

Conscious Eating

Planting for the Planet

Seven Herbs to Grow, Eat and Heal

by April Thompson

Growing herbs at home has myriad benefits, enhancing health, boosting flavor and saving money while supporting local ecosystems. Home growing not only provides fresh herbs for cooking needs, but also offers access to easy and affordable natural remedies that can soothe common ailments.

“There is nothing like having your own fresh herbs in home-cooked meals. You can also dry and prep your own herbs for winter. Herbs retain more fragrance and vibrant color when you dry and process your own,” says Nadine Clopton, an herbalist who serves as regenerative education program manager for Rodale Institute.

Clopton likes to grow medicinal herbs like holy basil, as well as culinary herbs like rosemary, sage, thyme, oregano and basil, which serve as both nutrition and medicine. “They have minerals, vitamins and antioxidants, and are deeply supportive of different systems in the body,” says Clopton, who maintains a small deck herb garden in her Bethlehem, Pennsylvania, apartment.

A home herb garden boasts multiple environmental benefits, reducing our carbon footprint by eliminating the miles most herbs travel to reach the local grocery store, and eliminating pesticide use, if grown organically. Herbs are also great for attracting pollinators like bees, birds and butterflies to support a balanced and healthy ecosystem.

Great Herbs to Grow, Eat and Heal

“Rosemary is a multifaceted herb high in calcium,” says Linda Conroy, an herbalist, farmer and herb educator in Albion, Wisconsin. She uses it in topical lotions for pain relief, makes rosemary-infused salt for a flavor-booster and incorporates this pungent herb into her homemade feta cheese. Rosemary has been shown to enhance cognition and memory. It is also a natural mosquito repellant, making it a great addition to summer patios.

Sage is known for its anti-inflammatory properties and as a natural treatment for sore throats and coughs. “This easy-togrow perennial also helps attract pollinators,” says Conroy.

Dandelion is an excellent detoxifier that can help cleanse the liver and promote healthy digestion. “Every part of the dandelion is edible; it’s really a powerful, supportive herb. There are so many herbs like dandelion that grow wild around us, asking for our awareness and acknowledgment,” Clopton remarks.

Marilyna

Thyme has powerful antimicrobial properties that can help fend off bacterial infections. “It’s also anti-spasmodic and a natural expectorant, making it an excellent addition to cough remedies, which can save money compared to over-the-counter treatments,” Conroy advises.

Lemon balm is a natural stress reducer that can help reduce anxiety and promote relaxation. “I love growing lemon balm and holy basil together,” says Clopton. “They act like a natural mosquito repellent, in addition to all their medicinal and culinary benefits.”

Chamomile is an essential herb for relaxation and digestion. Regular consumption of chamomile tea can help reduce anxiety and promote restful sleep. Conroy also uses this herb for topical applications like lotions, body washes, foot baths and even eyewashes to soothe sore, irritated eyes.

Garlic has antibacterial and antiviral properties that can help fight infections. The bulb is also known to reduce blood pressure and lower cholesterol levels. “Garlic, chives and other plants in the allium family are all important immune-system boosters,” says Conroy.

Getting Started

For first-time growers, an herb garden may sound intimidating, but with

patience and care, it can flourish even in small, indoor spaces. Conroy recommends trying chives, as they are easy to sprout and thrive in a box or pot. She also suggests starting by growing just one herb at a time.

While Conroy grows her herbs from seed in her own greenhouse, it is perfectly acceptable to buy plants that already have a head start. Clopton suggests plants like lemon balm because it is easy to root from a cutting. She also recommends supplementing soil with organic compost to give plants an extra

boost, and making sure growing containers have good drainage.

Adding herbs to an outdoor garden or indoor space is an easy way to shrink our carbon footprint and support pollinators for the good of the planet, all the while saving on groceries. Start small with an herb garden and enjoy the numerous health and other benefits herbs offer.

April Thompson is a Washington, D.C., freelance writer covering food, travel, sustainability and spirituality topics. Learn more at AprilWrites.com.

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

Conscious Eating

Soothing Support Tea

This tea includes a class of herbs referred to in herbalism as nervines, which work to support and nourish the nervous system and relieve anxiety. While sipping this elegant infusion, visualize the herbs gently smoothing over any frayed nerves with a cleansing wave of calm.

YIELD: 1 CUP

Lemon balm

Tulsi (holy basil)

Milky oats or oatstraw (avena sativa)

Chamomile Lavender Rose petals

Combine equal parts of the organic dried herbs in a bowl. To make a cup of soothing tea, use 1 tablespoon of the herb mixture per 8 ounces of hot water. Steep covered for 10 minutes.

Recipe courtesy of Nadine Clopton. Before consuming any herbal remedies, consult with a doctor or pharmacist for possible interactions with prescription medications or preexisting health conditions.

Nourishing Herbal Infusion

This herbal infusion contains essential vitamins and minerals, including vitamins A, B, C and E, potassium, calcium, zinc and iron. A longer steep time maximizes the vitamins and minerals extracted from the herbs. This tea offers a great way to add some additional nourishment to the day.

YIELD: 1 CUP

Nettles

Milky oats or oatstraw (avena sativa)

Spearmint or peppermint

Red clover flowers

Red raspberry leaves

Combine equal parts of the organic dried herbs in a bowl. To make a cup of nourishing tea, use 1 tablespoon of the herb mixture per 8 ounces of hot water and steep covered for 15 minutes. For a more concentrated herbal infusion, steep for a few hours or overnight.

Recipe courtesy of Nadine Clopton. Before consuming any herbal remedies, consult with a doctor or pharmacist for possible interactions with prescription medications or preexisting health conditions.

Turmeric Eggs

YIELD: 4 SERVINGS

1 onion, sliced thin

3 medium tomatoes, chopped

1 Tbsp ghee

¼ tsp salt

¼ tsp black pepper

¼ tsp paprika

5-8 eggs

Cilantro as garnish

¼ tsp dried, powdered turmeric

Sauté onions and tomatoes in ghee until soft. Add in spices and adjust to taste. Crack 5 to 8 eggs, add them to the sauté and cover. Wait until the yolk and whites are almost set and stir. Garnish with fresh cilantro.

Copyright © 2017 Madiha M. Saeed, from her book The Holistic Rx: Your Guide to Healing Chronic Inflammation and Disease, published by Rowman & Littlefield. All rights reserved.

Growing Hydroponic Produce at Home

Hydroponics is a method of gardening that does not use soil. The technique has been around since the Hanging Gardens of Babylon and the Aztec floating gardens. It is a fun, easy and eco-friendly way to grow fresh produce all year round.

Simple and Cost-Effective Techniques

For do-it-yourselfers, free, detailed plans and videos for creating a system are available online without spending a fortune. Complete systems can also be purchased and assembled at home. There are several different types of hydroponic systems. The right one will depend on the space it will occupy, the types of plants grown and the cost. Several systems have common components such as a reservoir to hold the water and nutrient solution, net pots to suspend the plants, growing media, and an air pump and air stones to supply oxygen to the plants. Systems that move the nutrient solution also require a water pump. Here are examples of the types of systems for home use.

Wicking Systems: Most beginners start with a passive hydroponic system that relies on a wick to bring the nutrient solution to the growing medium and the plant roots. A wicking system is best for smaller plants like lettuce, mint and basil. They are the easiest to set up and maintain, take up the least space and are the least expensive.

Deep Water Culture (DWC): In this type of system, the plants are suspended over the reservoir and the roots are submerged in the nutrient solution. DWC is a low-cost,

low-maintenance system. Like the wicking system, DWC is not for large plants.

Nutrient Film: This technique delivers a constant thin film of nutrients and water to the roots, which are not submerged. The nutrient film technique ensures that the roots don’t suffocate, a risk with DWC. Vigilance is required to ensure that the roots do not overgrow and clog the channels. This is a great system for a green house.

Ebb and Flow: Also called the flood and drain system, it works by flooding a grow bed with a nutrient solution from the reservoir. Gravity is used to slowly drain the solution from the grow bed and back into the reservoir. A timer is used to allow time for the roots to dry and oxygenate before being flooded again. This system can accommodate a large variety of fruits and vegetables.

Aeroponics: This system suspends plants

in the air and the roots are misted with the nutrient solution. An aeroponics system is enclosed in frameworks or towers. Because the roots hang naked, the plants take in extra oxygen, accelerating their growth. This type of system uses less water than any other system, and their vertical structure permits them to be used in small spaces. However, aeroponics have the highest initial cost and are more challenging for the do-it-yourselfer. Aeroponics systems require more maintenance and attention than other home systems.

Additional Considerations

Begin with sterile seedlings or cuttings, as plants that have been in contact with soil can introduce harmful microbes into the hydroponic system. Use distilled or bottled water to reduce the risk of high levels of chlorine or other chemicals that can harm plants. Lastly, monitor the pH levels to ensure proper nutrient uptake by the plants.

Yang Zhen

Siang/Shutterstock.com

Eco Tip

Functional Medicine Approach to Colon Health

Simplified Steps to Repair and Restore the Gut

by Madiha Saeed, M.D.

In the United States, colorectal cancer is one of the most common types of cancer. According to the American Cancer Society, the disease is expected to precipitate approximately 53,000 deaths in 2024, and incidence rates for people under 55 have been increasing by 1 to 2 percent each year. Regular screenings and lifestyle improvements, including a healthy diet and regular exercise, can decrease the risk.

“The gut is the root and the foundation of health,” says Vincent Pedre, M.D., a boardcertified internist specializing in functional medicine and the best-selling author of The GutSMART Protocol. In addition to dramatically improving overall health, his protocol incorporates science-backed lifestyle modifications that have been shown to optimize gut health and reduce the incidence of colorectal cancer.

Optimizing Digestive Health

Research has proven that chronic inflammation is highly correlated with the development of colorectal cancer. A functional medicine approach begins by easing inflammation and then taking steps to restore the population of healthy bacteria in the gut by replenishing nutrients, repairing the gut lining, rebalancing the body and managing stress.

Putting out the fire in the gut: The first step is to remove the possibly offending triggers of inflammation, beginning with gluten; grains; dairy; sugar; soy; nutrient-depleted foods containing artificial ingredients,

preservatives and additives; processed foods; genetically modified foods; and any ingredient for which there is a sensitivity. A practitioner can also test for and address chronic illnesses that may be impacting the gut such as hepatitis, Epstein-Barr and other viral and fungal infections.

Replenishing nutrients: To restore the vitamins, minerals, nutrients and other essential ingredients needed for proper digestion and absorption, it is important to incorporate more organic, whole foods in the diet, but that is not the full story. As Pedre explains, “There is not one right diet. If you eat foods that you cannot break down into little nutrients and absorb, then it doesn’t get broken down and tends to feed bad bugs that can grow inside of you. We really need to think about whether our gut is capable of breaking down the foods we actually eat because that is really what determines whether the diet is right for you.”

In his book, Pedre offers a quiz that helps people determine their level of gut dysfunction. Alternatively, a practitioner can evaluate stomach acid and digestive enzyme levels to ensure that food is being broken down properly. “Digestive enzyme supplements can help pick up where your body might be falling short, breaking down your foods, making them more digestible,” explains Steven Wright, co-founder of the Healthy Gut Company. To help support the gut microbiome, Pedre recommends altering the diet to increase the number and quantity of vegetables and fermented foods such as sauerkraut and kimchi.

Restoring the balance of good bacteria in the gut: Crucial for colon and overall health is a robust population in the gut of probiotics (the good bacteria) and prebiotics (the food for probiotics). Fermented foods are excellent probiotic sources, while green, leafy vegetables and other high-fiber

foods, as well as asparagus, carrots, garlic, leeks, raw onions, radishes and tomatoes, are some of the best prebiotics. If levels are insufficient with just food, probiotic and prebiotic supplementation may be necessary.

Repairing the gut lining: Our intestines are lined with millions of cells that create a tight barrier—the gut lining—which in essence determines what is absorbed into the bloodstream and what stays in the gut to eventually be eliminated. When the gut lining is not healthy, however, the barrier is not able to perform its job properly, allowing toxins and bacteria to leak into the body and preventing the system from properly absorbing nutrients. To repair the lining naturally, it is imperative to eat plenty of organic, whole foods that include zinc; vitamins A, C, D and E; omega-3 fatty acids; and selenium.

Rebalancing our lifestyle: “Slowing down when you eat and saying some prayers between bites is a real big deal,” Wright advises. “It allows your gut to make acid in your stomach and make enzymes work in your intestines.” He also recommends playing and spending time outdoors with our hands in the dirt and breathing in the smells and molecules that “tell our body that it is a normal environment.” Activities like gardening and yard work add diversity of microbes from the soil and will help to balance our microbiome.

Managing stress: “Stress is an attack on your gut, a self-induced attack,” Pedre notes. By incorporating coping techniques, exercise routines, consistent sleep patterns and time in nature, we help optimize gut healing and maintain the body’s well-being and balance.

Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.

Healthy Living as a Spiritual Discipline

by Marlaina Donato

The human body enables us to fulfill daily functions and perform unseen feats autonomically. Our hearts beat 100,000 times a day, and our 60,000 miles of blood vessels transport nutrition and oxygen to our tissues and organs so they can do their superhero jobs.

Taking time to eat better, exercise and get more rest feels like a tall order when life keeps us busy, but when we see food, movement and intention as sacred choices instead of Herculean tasks to be postponed, investing in our health can become a joyous endeavor.

Appreciating our arms, legs, eyesight, tastebuds and all of our other amazing physical assets can be a daily spiritual practice that incentivizes us to maintain our corporeal foundation. Research shows that moments of gratitude are catalysts for improvements in the nervous system, including vagal nerve tone, which positively impacts heart rate and blood pressure. For those struggling with chronic pain or illness, gratitude for what they can do gives them a greater sense of control and uncovers blessings they might have overlooked while dwelling upon limitations.

While millions of cells in the body die every day, millions more take their place. We are walking wonders of physiological orchestration, and this alone deserves our highest respect and commitment to our well-being. Here are a few inspirations for the journey.

• With a daily prayer, thank the body for its wonders and efforts. Be specific by

acknowledging distinct areas like the heart, brain and skin, as well as different functions such as breathing, hearing and seeing.

• Think of the gym, treadmill, yoga studio or hiking trail as sacred spaces.

• Consider better food choices as divine offerings to the body’s temple.

• Make the act of food shopping a mindful activity.

• Tune into the body for five-to-10-minute intervals to acknowledge its beauty and accomplishments.

• Please the senses with nontoxic aromas, soft organic fabrics and splashes of beauty.

• Befriend any body part that is disliked or has been ignored.

Marlaina Donato is a body-mind-spirit author, visionary artist and composer. Connect at BluefireStudio.art.

Healthy Kids

Helping America’s Kids Eat Better

How Three Women are Leading the Movement

by Megy Karydes

According to the U.S. Centers for Disease Control and Prevention, nearly half of children aged 1 to 5 have not eaten a vegetable today. Each week, nearly one in three won’t eat a piece of fruit, and more than half will have had at least one sugar-sweetened beverage. Kids consume 66 grams of sugar per day—that is a whopping 53 pounds of added sugar a year, according to the American Heart Association.

The foods and drinks kids consume have tremendous impact on their overall health, and these statistics suggest that many parents and guardians need to do a better job of steering their offspring toward more nutritious options. Mounting scientific evidence reveals that a healthy lifestyle from infancy to adulthood helps people maintain good health and reduce the risk of chronic diseases. Many youngsters today don’t eat enough nutritious meals, playing a major role in how they perform in school, according to a study published in Journal of School Health.

Prompted by perceived needed changes in childhood nutrition, the private sector is stepping up to improve the ways we teach and feed our youngest, hoping to raise healthier future generations. Here are three examples.

Putting Nutrition First

Former First Lady Michelle Obama launched the “Let’s Move!” national campaign in 2010 to reduce childhood obesity and teach children and their caregivers how to create healthier eating habits and lifestyles, and her work didn’t end when she left the White House. In

May 2023, she helped launch PLEZi Nutrition, a food and beverage company for children with a stated mission “to be a driver of change, creating higher standards for how we make and market food and beverages for our kids, leading with nutrition, taste and truth.”

“I’ve learned that on this issue, if you want to change the game, you can’t just work from the outside. You’ve got to get inside—you’ve got to find ways to change the food and beverage industry itself,” Obama said at The Wall Street Journal’s Future of Everything Festival. “I’m proud to announce the national launch of a company designed not just to provide better products, but to jumpstart a race to the top that will transform the entire food industry.”

Teaching Healthy Eating in Schools

In 2009, Jyl Steinback created the national nonprofit Shape Up US to provide teachers, children, parents and communities with the tools they need to adopt healthy, lifelong habits. Rather than trying to impact school lunch programs that are notoriously difficult to change, the author and co-author of multiple books, including Think Outside the Lunchbox Cookbook, brings her nutritional curriculum into classrooms. She created five booklets with hands-on activities that support sustainable living and plant-based nutrition, as well as the Hip Hop Healthy Heart Program for Children that focuses on cardiovascular health. Since 2009, her programs have been used in 34 states, reaching more than 100,000 children.

Steinback believes in the power of early education. “If you start with K [kindergarten] through sixth grade, you’re planting that seed,” she explains, adding that children are naturally curious and willing to try new things as long as they’re involved in the decision-making process. One way she coaxes kids to make better choices is by prompting them to go grocery shopping with their parents and pick a food they’ve never eaten before.

NK_happylark/Canva Pro

Modeling Healthy Behavior

“We have this belief that we can feed children anything,” says public health nurse Meryl Fury, the president and CEO of Plant Based Nutrition Movement. “People will say, ‘Let them be kids; let them eat donuts; let them eat Pop Tarts.’ We feed them mac and cheese and chicken nuggets, and we think it’s fine, but our data shows that children have increasing rates of obesity, high blood pressure and Type 2 diabetes. These are things that never occurred in children before, and it’s very much connected to our lifestyle.”

Fury recommends that parents and teachers model better behavior and improve the school food culture in general. Instead of using candy as rewards in the classroom, other incentives can be offered such as stickers, pencils or other non-food treats. She reminds parents and teachers that some children might have attention deficit disorder or other challenges that relate to impulse control or self-regulation, and high-sugar or highly processed foods and dyes are not good for them, or anyone.

If children initially resist trying new foods, Fury encourages adults not to give up. “Boil it, mash it, sauté it, simmer it, roast it, serve it raw, serve it with sauce or serve it as a dip,” she suggests. It can take one to two dozen times of exposing a child to a new food before they’re even willing to try it, but the healthy benefits could be lifelong.

Megy Karydes is a Chicago-based writer and author of 50 Ways to More Calm, Less Stress: Scientifically Proven Ways to Relieve Anxiety and Boost Your Mental Health Using Your Five Senses.

The Magic of Hugs

by Marlaina Donato

Through the ages, various substances and lifestyle changes have been touted as panaceas, but even in our modern world there is one unexpected soulelixir that might rival the others—the human hug. Virginia Satir, a pioneer in family therapy, is famous for saying, “We need four hugs a day for survival. We need eight hugs a day for maintenance. We need 12 hugs a day for growth.” Even hugging a pet or stuffed animal can lower blood pressure, take the edge off pain and curb the effects of certain pro-inflammatory cytokines.

During a hug, preferably the 20-second variety, we can experience a drop in anxiety, thanks to a decrease in the stress hormone cortisol and a friendly burst of the bonding hormone oxytocin. Hugging our spouse, a friend or someone after church can ward off the common cold while helping us feel less alone in a big world.

Hugging is a language unto itself, showing others that they matter. Too often, we postpone physical contact, rushing out the door on the way to work. Couples sometimes reserve embraces only as a prelude to intimacy. Children can be deprived of hugs because of generational and cultural reservation. In the end, most of us don’t have enough healthy, non-sexual touch, which can contribute to loneliness, depression and feelings of separateness. Whether we are born huggers or hug-phobic and warming up to the practice, lifting our arms to express affection or support another person can prove that there are safe places indeed.

Here are a few suggestions to add hugs to the day.

• Compose “hug certificates” and put them in someone’s birthday card to use throughout the year.

• Hug a pillow when alone and surrender to the safe-place feeling.

• Give a child a hug before and after school, after a job well done or just because.

• Schedule two hugs a day with a partner and make sure they each are at least 20 seconds in duration.

• To respect possible past trauma around touch, ask someone if it’s okay to give them a hug.

Marlaina Donato is a visionary artist, composer and author of several books. Connect at BluefireStudio.art.

August de Richelieu/Canva Pro

Emerging Trends in Fitness

The Latest From Workouts to Wearables

by Kimberly Whittle

Multiple studies report that an active lifestyle offers mental and physical benefits, as well as a longer healthspan. Workout strategies and fitness equipment are continually evolving to meet changing consumer interests, incorporate scientific discoveries and take advantage of technological advancements. Here is a look at the latest emerging trends in fitness.

In-Person Versus Online Fitness Programs

Connected fitness equipment that replicates the gym experience at home with online programs led by professional trainers has experienced a downturn in sales since the end of the pandemic. Lululemon Studio Mirror went out of business and Peloton has lost 40 percent of its value. The financial struggles for connected fitness are expected to continue in 2024 as consumers seek inperson connections in the post-pandemic world. The International Health, Racquet and Sportsclub Association’s annual member survey reports a rise in gym and studio memberships and revenue across low-cost, luxury and boutique facilities; this upswing is expected to continue.

Advances in Technology

Wearable devices that track workouts, steps and active minutes, and use biosensors to monitor health data like heart rate, blood

pressure and sleep patterns continue to be popular as their functionality expands. Enhancements to popular devices include Apple Watch’s ability to identify abnormal heart rhythms; Fitbit’s improved accuracy of health and fitness monitoring and storage software; and NADIX Activewear’s capability to tell if yoga moves are being performed properly.

Tech companies are expected to continue to improve the accuracy of their sensors, technology and connectivity, as wearables are part of a broader trend toward datadriven training. Real-time statistics like heart rate, velocity and speed can help individuals monitor the effort and intensity of workouts and help coaches tailor

programs to each client, even in group settings. Companies like Meta and Les Mills are also expanding virtual reality for workout applications, allowing users to visit surreal locations for real fitness results without leaving home.

New Weight-Loss Drugs

A combination of aerobic exercise, strength training and diet can improve metabolic function, reduce body fat and increase the chances of maintaining a healthy weight. A new class of drugs called glucagon-like-peptide 1 (GLP-1) agonists, such as Ozempic and Trulicity, which have been used to treat Type 2 diabetes, also lead to weight loss and may improve heart health.

“This class of medications is not a replacement for exercise,” stresses Steven Masley, M.D., a physician, nutritionist and author of The 30-Day Heart Tune-Up. “The drugs’ mechanisms of actions are very different; they are dramatically more expensive; and they have occasional worrisome side effects—in contrast with exercise that has multiple health benefits. Exercise does not just enhance weight loss and blood sugar control, it also improves brain function, helps you with sleep, reduces stress, strengthens bones, improves intestinal function and improves mood. For those taking GLP-1 medications, the best results will occur when they are combined with exercise.”

Blending of Health, Wellness and Fitness

An emerging trend is the blurring of lines between health clinics and fitness centers. Some medical offices are adding personal trainers to their teams in order to complement the work of doctors and nurses, while fitness centers are acquiring or developing their own clinics to prescribe weight-loss drugs, hormone replacement protocols, integrative therapies and infrared sauna sessions. One such example is Life Time Fitness’ flagship health club in Minneapolis.

Strength Training Craze

Strength, or resistance, training continues to grow in popularity, especially among Generation Z-ers that love to post photos of their fit selves on social media and appreciate the science-based benefits, including muscle building, cardiovascular improvements, increased bone density, reduced body fat and stabilized joints.

A study of more than 400,000 people published in the British Journal of Sports Medicine found that those regularly practicing strength training along with aerobic exercise had a lower risk of death than those that performed only aerobic training. Another analysis from the same journal suggested that regular strength training was associated with a 10 to 17 percent lower risk of cardiovascular disease, diabetes, lung cancer and overall mortality.

In response to this emerging trend, Nike has developed a new line of strength training equipment; Pure Barre launched Define, a low-impact class that incorporates heavier weights; and Orangetheory Fitness expanded its workout offerings to include strength training.

Fitness in the Workplace

Some companies recognize the benefits of offering employees access to fitness facilities and health education classes, which lower insurance costs and increase productivity and mental health. If changes advocated by

an American College of Sports Medicine task force come to fruition, billings for services by fitness professionals would be covered by insurance.

Staying Active for Mental Health

In a Lyra Health survey of U.S. corporate employee benefit leaders, 95 percent of respondents said that mental health benefits

are very important to prospective employees. Regular physical activity and exercise can boost mood and improve mental health, and individuals are increasingly recognizing their worth.

Kimberly Whittle is the founder and CEO of KnoWEwell, P.B.C. and the CEO of Natural Awakenings Publishing Corporation.

Mimi Guarneri on Treating the Heart With Love

by Sandra Yeyati

After graduating first in her class at The State University of New York Medical Center, Dr. Mimi Guarneri began her career at Scripps Clinic, in San Diego, as an attending physician in interventional cardiology, where she placed thousands of coronary stents. Recognizing the need for more comprehensive and holistic approaches, she founded the Scripps Center for Integrative Medicine and served as medical director for 15 years, combining state-of-the-art cardiac imaging technology with lifestyle programs and alternative therapies like acupuncture, healing touch, meditation and yoga to diagnose, prevent and treat cardiovascular disease.

Guarneri is board certified in cardiovascular disease, internal medicine, nuclear cardiology and integrative holistic medicine. She is a founder and president of The Academy of Integrative Health and Medicine; co-founder and medical director of Guarneri Integrative Health, in La Jolla, California; and a clinical associate professor at University of California, San Diego. In 2012, The Institute for Functional Medicine honored her with the Linus Pauling Functional Medicine Lifetime Achievement Award. Guarneri is the author of The Heart Speaks: A Cardiologist Reveals the Secret Language of Healing and 108 Pearls to Awaken Your Healing Potential.

What is holistic cardiology?

It’s about treating the whole person—body, mind, emotions and spirit. If you have a

MimiGuarneriMD.com

tree with sick fruit on it, you can keep cutting off the branches, or you can ask, what does the tree need? Does it need more sunlight or water? How is the soil? Does it have minerals?

With patients, the question we should be asking is why does someone have diabetes, high blood pressure or heart disease? And then you ask, what is the soil of a human life made of? That soil is made of micro and macro nutrients, physical activity, having a purpose in life, joy and a good night’s sleep. At our center we call these the pearls of health.

How do you diagnose people by listening to their stories?

We know through research that relationships

between patients and physicians affect outcome. People who bond with their physicians have lower cholesterol or blood sugar levels because they’re more likely to be compliant with medications. We also know that events don’t happen in isolation. When people have major, life-changing events—death of a spouse or child, divorce—all of a sudden, they start having cancer, sudden death and heart attacks.

So, when I look at someone that had a heart attack, I don’t just want to know about their symptoms the day of the attack. I also want to know what was going on six months before, because that’s where you find the story. “I’ve been under stress. I lost my job. I lost my house. My wife told me they wanted a divorce.” This is where you start to get the stories that add up to the ultimate cardiovascular event.

How do you translate that inquiry into the healing journey?

Everyone needs something different at a different point in their life. Some people need to change what they’re eating or start walking, but then you have to look at why they’re not taking care of their physical body. Depressed people say, “I have 20 friends in this pack of cigarettes.” They don’t say, “Let me eat Brussels sprouts and take a walk.” I have to deal with the underlying issue, which could be things like depression, stress or loneliness. I also want to know my patient’s spirituality, because if they believe in a higher power, we can tap into that

to give them strength and help transform what’s going on.

What tools do you have in your integrative medical arsenal?

The whole framework of integrative medicine is to understand and use the wisdom of other global healing traditions. For a patient with back pain, I may use healing touch, acupuncture, massage and medication. I may send somebody who is stressed to transcendental meditation training. I may pull from Ayurveda to help people with digestive issues.

The most important thing is looking at your life and finding joy, meaning, purpose, looking at where you can serve, where you can connect. This is the piece that is missing in many people’s lives. Also, look at where you are holding onto anger. Have you done your forgiveness work? How can you begin to practice gratitude?

Why do you say that patients are motivated not by fear but by caring?

They’re motivated by love. Love is the secret ingredient. People will do everything for three months after a heart attack because they’re terrified, and then they go back to their old ways. They start to gain weight because they never did the deep work to look at what got them there in the first place.

A perfect example is one of my heart patients who came in with a walker. She said she had sciatica, and immediately we gave her a shot for her pain. We also did some acupuncture. I got a beautiful message from her the next day, which made no mention of the shot or the acupuncture. Instead, she said, “I felt so much better from the second you gave me a hug.” It’s that kind of connection that makes all the difference.

Sandra Yeyati is national editor of Natural Awakenings.

Ongoing Events

Sunday

5Rhythms Movement Meditation – 11am12:30pm. Journey of movement practice, music and community. $20. TurnRVA. 3105 W Moore St. Afterbefore.live.

Rescue Dog Hike – 7:45-10am. Old Dominion Humane Society (ODHS) hosts hikes with its resident rescue dogs led by knowledgeable and dedicated volunteers, and the public (adults and children) is invited to join in on the fun and exercise for both humans and four-legged friends. No experience is necessary to go on the hikes, and the age to walk dogs is 16 and up. Hikers meet at the ODHS center at 3602 Lafayette Boulevard in Fredericksburg, VA. OldDominionHumaneSociety.org.

Flower Essence and Herbal Alchemy Workshop – 3/10/24. 2:30-4pm. In this interactive session, attendees will have the opportunity to craft their very own personalized Flower & Herbal essence SunTea energy blend. Immerse yourself in the art of alchemy as you learn about the potent healing properties of flowers and herbs while channeling the energies of the spring equinox. The Well Collective 13 South 13th Street Ste 100 Richmond, VA 804-4475191. Register at TheWellCollective.space. $55-111.

Monday

Prenatal Yoga – 7-8:15pm. Help to prepare your mind and body for the journey of birth, find comfort through pregnancy and build a community of other pregnant people with prenatal yoga. All levels are welcome. MyBirthrva.com/yoga $18/class MyBirth Community Studio 1726 Altamont Ave., Ste. 4.

Level 2 Flow Yoga – 9-10:15am. Start your week right with a yoga class that is beyond a beginner's level. Participants will incorporate new poses and increasingly challenging options. $70/4 classes/mo, $20/ drop-in.Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy, 804-741-5267. GlenmoreYoga.com.

Online Yoga for the Pelvic Floor – 5-6pm. 3/4/24 This is an online-only yoga practice designed to increase awareness of and strengthen the female pelvic floor. Please register in advance to get the Zoom link. Open to all students. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Beginner Qi Gong with Jonah Marsh –5:30-6:45pm. We'll explore this wonderful aspect of Chinese medicine as a path to increased vitality, health and longevity, as well as spiritual growth. Qigong is an ancient practice which combines graceful movements with abdominal breathing and mindfulness, allowing us to connect with

Nature and balance the body’s circadian rhythms. Jonah has been studying Chinese internal martial arts and qigong since 2011. $5-$25 sliding scale. LivingWaterrva.com. 1000 Westover Hills Blvd, Richmond, VA.

Online Winter Meditation and Book Study – 12-1pm. Join Randi Weiss, ERYT 500 HT Yoga & Meditation Instructor, for this 12-week series. Weekly sessions include guided meditation and group reflection, inspired by Tara Brach’s “Radical Acceptance: Embracing your life with the heart of a Buddha.” Class will meet via Zoom. Register by Jan. 2 on MindBody, or contact info@glenmoreyoga.com. Open to all students. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

Mindfulness Based Stress Reduction –6-8pm. In this course you will learn to check in with your body to identify what causes you stress, then use practical techniques to reduce your tension on a regular basis. Decades of research show that this 8-week course makes structural changes in the brain regions associated with memory, sense of self, empathy, and compassion, measurably reducing stress in just eight weeks. Join us in person at the Innerwork Center 213 Roseneath Rd. Richmond, VA 804-359-0384 Register at InnerworkCenter. org. $350.

Tuesday

Spring Guided Hike: Atkins Acres Community Park – 1-4pm. 3/19/24. Join the Capital Region Land Conservatory for a spring hike that will consist of approximately 2 to 3 miles around the property. Participants must be very comfortable on uneven terrain in flat and hilly woods. To ensure everyone’s safety and enjoyment, registration is limited to 12 attendees. We will meet at the Southwest Church of Christ 5340 Courthouse Rd, Chesterfield, VA 23832, which is adjacent to the property. Register at CapitalRegionLand.org. 804745-3110. $5-$15.

Beginner-Level Yoga – 9-10:15am. Balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Online & in-person. $70/4 classes/ mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

Flow Pilates Mat Class – 10:45am-12:30pm. This in-studio Pilates mat class will focus on beginning and the introduction of intermediate mat exercises. The work will enhance one’s technique, efficiency, speed and strength. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Ongoing Events

Fundamentals Pilates Mat Class – 10:45am12pm. This Pilates Mat Class with Dianne Powers will include the basic exercises emphasizing alignment, elongation of the spine and healthy posture. It will focus on the execution of efficient movement achieving improved core strength and endurance. $70/4 classes/mo, $20/dropin. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Yoga for Bone Health – 9:45-11am. Increase bone & muscle thru the use of yoga with a combination of dynamic & static yoga poses. Chris Riely. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. Registration required: 804741-5267 or GlenmoreYoga.com.

Slow and Gentle Yoga – 11:30am-12:45pm. An in-studio or online class with a yoga therapist. $70 for 4 classes in a month; $20 drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Mixed Level 1 & 2 Yoga – 5-6:15pm. This Mixed Level 1 & 2 yoga class is both instudio and online. End your work day with this yoga class that will move through all the muscles and joints, transitioning from beginner yoga poses into more challenging poses. If joining online, please register in advance to get the Zoom link. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Tuesday Night Gentle Flow into Restoration – 6:30-7:30pm. A nourishing and relaxing 60-minute gentle hatha yoga flow with restorative yoga poses (using props). Suitable for any level, sliding-scale, drop-in & props provided. Leave feeling relaxed, restored & rejuvenated. Like all Living Water classes, this one is sliding scale, $5-25. Living Water Community Center. 1000 Westover Hills Blvd. LivingWaterrva. com/events.

UPLIFTING The Healthy Better Half of Stress – 6:30-8pm. Join the suthor of ENERGY JOY – The Stress Fix as he teaches how to feel calm, dissolve anxiety and stop stress in 6 seconds with today’s most important wellness ability. Contact info@ TheStressFix.com to register. $299.

Wednesday

Kundalini Yoga + Meditation – 9:1510:15am. A fast & effective way to clear the mind, energize the body & uplift the spirit. Dynamic blend of postures, breathwork & sound vibration. All levels. Holly Henty. $10 to $20 (suggested $15). The Innerwork Center, 213 Roseneath Rd. 804-359-0384. HollyHenty.com/offerings.

Yin Yoga (In Studio & Online) – 9-10:30am

This quiet practice with Erin Forsyth, ERYT 500, focuses on the deep connective tissue in the lower back, hips and pelvis. Poses are generally limited to seated or reclined. The poses apply passive pressure to the

joints, ligaments and tendons and are held for 3 to 5 minutes. While holding, students practice staying mentally attentive by focusing on the breath and to what their body feels in the pose. For the online class, please register in advance to get the Zoom link. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. $20.

Intermediate Flow Pilates Mat Class –9:15-10:30am. A Pilates mat class with a focus on intermediate mat exercises. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Ageless Yoga – 10:45am-12pm. A balanced practice that incorporates basic yoga postures, breath awareness and relaxation. Poses are modified to meet individual needs. Students transfer to and from the floor and the class generally includes a vinyasa flow of standing poses, guided by breath for a portion of class time to increase stamina and strength. Students continue to develop body awareness to keep the joins safe, increasing range of motion and improving balance. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Gentle Yoga – 11am-12:15pm. This class features gentle yoga stretches, postures, breath awareness and relaxation to improve flexibility, strength, range of motion, balance and energy. Designed for those recovering from injuries, illness, inactivity or other health considerations. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Vino Vinyasa – 12-1pm Join instructor Ann Marie Lewis for a strong yoga practice that will leave you feeling revitalized on every level! Rinse out your body and mind with a dose of structural, functional flow yoga at beautiful Ashton Creek Vineyard. You are encouraged to stay after class to enjoy some locally produced wine and nibbles! Bring a yoga mat, 2 blocks and a strap. Ashton Creek Vineyard, 14501 Jefferson Davis Hwy, Chester, VA. 804-536-5869. $15.

Thursday

Vinyasa Flow – 9-10:15am. Join Glenmore Yoga’s Randi Weiss, E-RYT 500, for an inperson or online Vinyasa Flow class that incorporates all aspects of a traditional Hatha yoga class–postures, breath & meditation while challenging your coordination through flow. Please register in advance. $70/4 classes/mo, $20/dropin. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Intermediate Vinyasa Flow – 9:15-10:30am. Incorporates all aspects of a traditional hatha yoga class: postures, breath & meditation, while challenging the coordination through flow. In-person & online. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

PLANS CHANGE

Please call ahead to confirm date and times

Postnatal Yoga – 10-11am. $16. Multiclass discount packages available. Gently reconnect with your breath, pelvic floor, and abdominal muscles. We recommend that you begin this practice after your care provider has cleared resumption of physical activity. While this class is not made to directly incorporate infants they are welcome to attend with you until they start to crawl. MyBirth, 1726 Altamont Ave, Suite 4. MyBirthrva.com/yog.

Fundamentals Pilates Mat Class – 10:45am12pm. This Pilates Mat Class with Dianne Powers will include the basic exercises emphasizing alignment, elongation of the spine and healthy posture. It will focus on the execution of efficient movement achieving improved core strength and endurance. $70/4 classes/mo, $20/dropin. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Chair Yoga – 10:30-11:45am. This online Chair Yoga class via Zoom for older adults offers a balanced yoga practice which incorporates basic yoga postures, breath awareness and relaxation. Students continue to develop body awareness to keep the joints safe, increase range of motion and improve balance. Please register in advance to get the Zoom link. GlenmoreYoga.com.

Thursday Yoga Basics with Shanna – 11am12pm. The Yoga Basics Class is a gentle introduction to the world of yoga, perfect for both beginners and those looking to revisit the fundamental principles of this ancient practice. Rooted in the hatha yoga tradition, this class focuses on the harmony between body and mind, offering a well-rounded experience for holistic wellbeing. Come as you are, and leave with a deeper connection to your body, breath, and spirit. Like all Living Water classes, this one is sliding scale, $5-25. Living Water Community Center. 1000 Westover Hills Blvd. LivingWaterrva.com/events.

YOGAbility – 11am-12:15pm. This in-studio therapeutic yoga class is designed to educate, assess and help you progress in everyday life skills including functional abilities of work, rest and play. Highlighted are abilities of aligned posture, dynamic balance and increased mobility. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com. $20.

Online Beginner Yoga – 6-7:15pm. A balanced practice that incorporates basic yoga postures, breath awareness and relaxation. Postures are modified to meet individual needs. Please register in advance to get the Zoom link for this online class. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Sound Healing Sound Bath at the Innerwork Center – 6-7pm. Enjoy a restorative sound healing experience led by certified Sound Practitioner, Kelley Farlow. 804-359-0384 Register at Innerworkcenter. org Innerwork Center, 213 Roseneath Rd., Richmond, VA. $25.

Enneagram Insights Class – 6:30-8pm Participants will learn the history and spiritual foundation for the Enneagram; get a glimpse of the many layers of wisdom the Enneagram reveals; and experience a deep-dive intuitive typing process to reveal the essence of their Enneagram type. Open to all experience levels. Presented on a sliding scale to suit all budgets. This Thursday evening section of the class will be presented online via Zoom. See website for details: Cherylfare.com/book-online.

Friday

Digital Detox – 12-1pm. There are plenty of ways technology supports us in our daily lives, and plenty of ways unconsciously depend on it to distract us, waste time, or unnaturally keep our dopamine flowing. If you are interested in taking a deeper look at your relationship with technology and its impacts on your life, this is a great place to start. Join us virtually on Zoom every Friday during the month of January. Register at Innerworkcenter.org Innerwork Center 213 Roseneath Rd. Richmond, VA. 804-359-0384.

Yin Yoga – 9-10:15am. This 75-minute instudio Yin Yoga class is a great way to end the week. The quiet practice focuses on the deep connective tissue in the lower back, hips and pelvis. Poses are generally limited to seated or reclined. The poses apply passive pressure (muscularly soft) to the joints, ligaments and tendons and are held for 3-5 minutes. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com. $20.

Beginner Level Yoga – 10:30-11:45am. Balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Registration is required for this in-studio class. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

First Friday Art Walk at Gallery5 –5-10pm. Free admission on 1st Fridays. Art, performers, live music, food, vendors, and more! Gallery5 continues to be a catalyst for new creative initiatives & serves as a launching pad for emerging artists & area nonprofits. Gallery5, 200 W Marshall St., 757-773-7618. Gallery5Arts.org.

Aromatherapy Yoga – 6-7:15pm. This yoga class is a combination of yoga poses, gentle touch and essential oils. Coconut Elephant Yoga, 535 Southlake Blvd. CoconutElephantYoga.com. $15.

Saturday

MyBirth Spring Open House – 10am12pm 3/16/24 Visit the MyBirth Community Studio in Scott's Addition for our Spring Open House. This event will give parents the opportunity to learn about birth doulas, postpartum doulas, childbirth education, lactation classes and support, yoga, placenta services, birth photography, peer support groups, and more. MyBirth RVA 1726 Altamont Ave Ste 4 Richmond, VA. 804-404-9655. MyBirthrva.com Free.

Mixed-Level Yoga – 9-10:15am. Start the weekend off right w/a yoga class appropriate for all levels. Guidance given throughout practice, offering individual students a number of appropriate options. In-person & online. $70/4 classes/mo, $20/ drop-in. Zoom. Register, Glenmore Yoga, 804-741-5267 or GlenmoreYoga.com.

Prenatal Yoga – 9-10:15am (every 3rd Saturday). Help to prepare your mind and body for the journey of birth, find comfort through pregnancy and build a community of other pregnant people with prenatal yoga. All levels are welcome. MyBirthrva. com/yoga. $18/class. MyBirth Community Studio, 1726 Altamont Ave, Ste 4.

Postnatal Yoga – 10:30-11:30am (every 3rd Saturday). Gently reconnect with your breath, pelvic floor, and abdominal muscles. We recommend that you begin this practice after your care provider has cleared resumption of physical activity. All levels are welcome. MyBirthrva.com/yoga. $16/class. MyBirth Community Studio, 1726 Altamont Ave., Ste 4.

Ageless Yoga – 10:45am-12pm. A balanced practice that incorporates basic yoga postures, breath awareness and relaxation. Poses are modified to meet individual needs. Students transfer to and from the floor and the class generally includes a vinyasa flow of standing poses, guided by breath for a portion of class time to increase stamina and strength. Students continue to develop body awareness to keep the joins safe, increasing range of motion and improving balance. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Dominion Energy Family Easter – 9am3pm. 3/30/24. Bring the whole family to Maymont for one of Richmond’s favorite spring traditions! Enjoy games, fun activities and hands-on crafts, as well as live entertainment on 3 stages. Snap a photo with the Easter Bunny and learn about pollinators at the Planting Station. Advance reservations are recommended. Get tickets at Maymont.org. 804-525-9000. 1700 Hampton St., Richmond, VA. $5. Sound Bath at the Innerwork Center –7-8:15pm, Monthly on the fourth Saturday. Surrender to the stillness and allow sound to heal your body and mind. 804-3590384. Register at InnerworkCenter.org Innerwork Center, 213 Roseneath Rd., Richmond, VA. $22.

Calendar of Events

NOTE: All calendar events must be received via email by the 10th of the month and adhere to our guidelines. Email Regina@NARichmond.com for guidelines and to submit entries. No phone calls or faxes, please. Or visit NARichmond.com to submit online.

Wednesday, March 20 & Thursday, March 21

2024 Virginia Food is Medicine Summit – Food access is a critical contributor to health. Unfortunately, many people suffer long-term health consequences because they were born into communities that lack access to affordable, nutritious food. Diabetes, heart disease, and kidney disease are directly tied to food insecurity, leading to significant health disparities among socially and economically disadvantaged communities. Omni Richmond Hotel. 100 S. 12th Street Richmond, VA. To register, contact Pamela@eameetings.com to register today. $75.

Sunday, April 7

Spring Artisan Market – 12-5pm. Come celebrate spring and support our local RVA businesses. We bring together amazing local artists and makers selling handmade home decor, art, jewelry, apparel, woodworking, and more. Indoor event located in Hardywood's Barrel Room. Hardywood Brewery, 2410 Ownby Lane, Richmond, VA. 757-358-6597. Free.

Saturday, April 27

Herbs Galore – 8am-3pm. Find everything you need to spice up your garden at Richmond’s favorite plant sale. Herbs Galore! Bring a roomy wagon to carry home the bounty of herbs, annuals, perennials, vegetables, and even trees, plus garden accessories and garden-inspired goodies from dozens of nurseries and specialty vendors. Enjoy a day spread out on the Carriage House Lawn, browsing the wares of nearly 80 vendors for rare or popular plants and unique gift items. Get tickets at Maymont.org. 804-525-9000. 1700 Hampton St., Richmond, VA. $10.

Community Resource Guide

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

Acupuncture

DIANE LOWRY, L.AC.

HealthFocus Acupuncture

804-467-1355

HealthFocusAcupuncture.com

Combining Traditional Chinese Medicine (TCM) theory with a gentle needling technique, Diane welcomes new patients who may feel their case is difficult or that they lack options to improve their health and well-being. In addition to traditional body acupuncture, Diane incorporates scalp acupuncture, auricular (ear) acupuncture, electrical stimulation, microcurrent facial rejuvenation, reflexology, cupping, and gua sha; as well as, Chinese bodywork and herbal therapy to further enhance treatment success.

Chiropractor

ERIKA STEPHEN

Comber Physical Therapy

Fusion Chiropractic 201-B Bulifants Blvd. Williamsburg, VA 23188 757-745-4767

ComberPT.com

Our philosophy, “Helping You Back to a Healthy Life”, is much more than simply relieving you of pain and dysfunction. We want you to return to the life you enjoy and to the life you deserve. Erika has carefully crafted a team of PTs, PTAs, chiropractors, fitness instructors and massage therapists who have diverse backgrounds, but similar goals: to offer holistic, hands-on, highly-skilled treatment to patients who truly care about realizing results; and to work in a cohesive environment that values individuality while celebrating teamwork.

Counseling

LINDA ZAFFRAM, LCSW, CYT200, PMH-C

Healing Circle Counseling

2819 N. Parham Road, Suite 130 Richmond, VA 23294

804-924-7600

HealingCircleCounseling.com

Linda Zaffram is the founder, owner and CEO of Healing Circle Counseling and Services. Linda’s areas of expertise include adults, women’s issues, depression, panic/ anxiety, PTSD, grief/bereavement, perinatal loss/stillbirth/miscarriage, perinatal mood disorders, maternal mental health, fertility/reproductive issues, NICU families, emotional, physical & sexual abuse, trauma, birth trauma, stress management, relationship issues, life transitions, communication skill building and developing coping skills.

Counseling/ Neurofeedback

CHERYL DESVERNINE

Braniac Wellness

804-250-3450

BraniacWellness.org

Cheryl is board-certified (BCN) in neurofeedback and has been practicing neurofeedback over the last eight years. We offer neurofeedback, eye movement therapy and traditional counseling to clients age 6 and up. Neurofeedback is an intervention that improves symptoms associated with ADHD, anxiety, panic, PTSD, trauma, depression and more that is holistic and does not require medication.

Dentist

(Biological/Holistic)

NEIGHBORS AND HEROD FAMILY DENTISTRY

Dr. Brian Herod

1009 Crowder Dr.  Midlothian, VA 23113

804-794-8745 • MidloDental.com

Functional Medicine

ANDREW HARTMAN, M.D.

CHRISTIAN JENSKI, M.D.

Richmond Integrative & Functional Medicine

804-893-3920

RichmondFunctionalMedicine.com

We offer an integrative approach to conventional and alternative medicine that is entirely backed by science, so you can experience whole-person health. Get integrative, science-backed solutions and physician-led support to live the vibrant life you deserve.

Holistic Gynecology

VERA DUBOVOY, M.D.

Dubovoy Integrative Health

1404 Starling Dr., Richmond, VA 23229

(Inside the Wellness Village)

757-603-3034

VAIntegrativeHealth.com

Vera Dubovoy, M.D., is dual board-certified in OB-GYN and Lifestyle Medicine. She has over 1,000 hours of training in integrative medicine and functional medicine including health and wellness coaching, nutrition, and herbal medicine. She believes in personalized wellness and nourishing our physical, emotional and spiritual health. She and her husband offer a range of progressive therapies designed to fit the treatment needs of the patient.

Insurance

PCM INSURANCE AGENCY

Patricia Mayfield

PCMInsurance19@gmail.com

1-800-674-6771

PCM Insurance is your premier destination for Medicare enrollment services. With decades of experience in the industry, our dedicated team of experts is committed to helping individuals navigate the complexities of Medicare with ease. See ad, page 21.

There is something infinitely healing in the repeated refrains of nature—the assurance that dawn comes after night, and spring after winter.

—Rachel Carson

Dr. Brian Herod centers his holistic dentistry practice on the connection between oral and systemic health. He is a member of the IAOMT, providing an integrative approach to dental care. Safe amalgam removal, metal and BPA-free fillings, ceramic implants, biocompatibility testing, fluoridefree, 3-D cone beam.

IV Hydration

RESTORE HYPER WELLNESS

14301 Winterview Pkwy Midlothian, VA 23113 804-601-5045

Restore.com

Only Restore Hyper Wellness delivers a system of total balance, energy and proactive healing that allows you to feel your best, reach your full potential and do more of what you love. Our methodology helps empower your body to do what it was designed to do with as little intervention as possible. Our services include IV drip therapy, cryotherapy, red light therapy, infrared sauna, compression, and oxygen therapy.

Laser Therapy

HEALTH INSYNCS

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

Laser therapy can reduce the pain and swelling of strained muscles and tendonitis, irritated discs and inflamed nerves, and can stimulate tissue repair and regeneration from old and new injuries. See our website for mor e information about laser therapy. See ad, page 16.

Massage Therapy

ESCAPE MASSAGE

15500 WC Commons Way, Midlothian 804-794-0445

EscapeMassage.com

We offer a variety of massages including Swedish, Therapeutic Swedish, Deep Tissue, Hot Stone, Aromatherapy and CBD. We also offer energy therapy, reiki and halotherapy services. We have a team of professional, experienced, and caring licensed massage therapists and reiki masters ready to cater to your self-care needs.

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. Sessions are tailored to your needs and can include Deep Tissue, Trigger Point, Reflexology, Prenatal/Post-Partum, Therapeutic, Hot Stone, Thai, Swedish, Sports, Chair, Couples and Infant Massage. We also offer Aromatherapy. Gift certificates available. See ad, page 4.

Medical Cannabis Provider

NARITA C. SNEAD MPH, MSN, APN-BC

Certified Medical Cannabis Provider

Adult Nurse Practitioner

Registered Practitioner for Medical Cannabis

804-475-8904

Green-Healing.co

Find relief from chronic pain, anxiety, and other health conditions with our Medical Cannabis Certification. Get your valid written medical cannabis certification card today. Unlock the natural healing properties of medical cannabis. See ad, page 9.

Natural Medicine

MAGNOLIA WELLNESS

Regina Rudolph

MagnoliaWell@gmail.com

804-495-0325

Wellness-Teas.com

Promoting self-care and disease prevention through the use of our crafted collection of premium wellness teas designed to reduce stress and anxiety, strengthen the immune system, promote weight loss and release harmful toxins. Magnolia Wellness also assists people on their journey to better health and wellness through classes and private sessions. See ads, pages 4 and 17.

Pharmacy

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, page 19.

Physician

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.

Thermography

DEBBIE TROXELL, RN, MSNH Thermographer

The Wellness Village 1404 Starling Dr, Richmond 804-683-7774

RVAThermography.com

Safe, non-invasive, radiationfree imaging. Preserve your breasts, heart health and much more. Live happier and healthier longer! Interpreted by Matthew Lee, MD, RPh. See ad, page 4.

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 with in-person and online student-focused, multilevel classes from Ageless Gentle, Beginner and Yin to Vinyasa Flow, Restorative and Meditation. 200- and 300Hour Teacher Training. Voted best Richmond Yoga Center. See ad, page 4.