Happy New Year! January is here, and with it comes the promise of fresh beginnings and endless possibilities. This is the perfect time to pause, reflect and set our intentions for the year ahead. As we embrace 2025, let us focus on living joyfully, cultivating inner peace, and nurturing our growth.
This month’s theme, Joyful Living, reminds us to approach each day with an open heart and a curious spirit. I’m particularly inspired by the Zen Buddhist concept of shoshin, or “beginner’s mind.” This practice encourages us to experience life with curiosity and openness, letting go of limiting beliefs and old patterns. Imagine the transformation that can occur when we see the world through fresh eyes, rediscovering its beauty and potential.
In this issue, we’ve curated articles that will inspire and empower you to live your most joyful life. From tips on cultivating happiness to embracing new habits that nurture mind, body, and soul, there’s something for everyone. Whether it’s learning how to practice mindfulness, exploring new creative outlets, or simply slowing down to appreciate the little things, this edition is a guide to starting the year with intention and enthusiasm.
As we move forward together, I encourage you to adopt shoshin in your own life. Let’s embrace the unknown, remain curious, and approach challenges with optimism. Let’s make 2025 the year we choose joy—every single day.
Here’s to a year filled with growth, discovery, and delight. Thank you for letting Natural Awakenings be part of your journey.
Wishing you peace and joy,
Regina H. Rudolph
Publisher, Natural Awakenings Magazine of Greater Richmond
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The Katherine Johnson Community Center presents a weekend of creativity, inspiration and connection at a retreat on January 11 and 12 to design the future and align goals for success in a supportive community and take personal and professional growth to the next level. Participants will create a vision board to envision next steps, then focus on making personal mantras to keep motivated while moving forward. Light refreshments will be served and there will be raffle prizes.
A sound bath mediation, facilitated by Linsday Mitchiner, MA, EdM, LPC, will create the space needed to step into the next phase. She is a certified specialist in sound bath therapy and a licensed professional counselor with more than eight years of experience in the field of healing and mental wellness.
Retreat facilitator Erin Ford, Ph.D., specializes in creating safe spaces for Black women and other underserved populations. She delivers identity-based programming that fosters community, connection and career development.
The location is The Innerwork Center located at 213 Roseneath Rd., Richmond. Register at Tinyurl.com/DesignAndAlignRetreat. Cost: $55.
Mindfulness Workshops at Inner work Center
The nonprofit Innerwork Center presents Working Mindfully with Cravings, Habits, and Addictions, a series of transformational workshops designed to provide practical tools and techniques to navigate cravings and attachments with greater awareness and compassion on Saturdays from January 18 to February 8.
Participants will discover how mindfulness can transform relationships with behaviors and thought patterns that no longer serve them; develop mindfulness skills to change the relationship with cravings; cultivate compassion and reduce self-judgment; engage in supportive group discussions and shared experiences; and apply practical mindfulness tools to everyday life.
This experiential program combines mindfulness practices, group discussions and personal reflection. Attendees will explore how misunderstandings about self-driven behaviors that offer temporary relief, but increase suffering. Through mindfulness practices, they will gain an expanded understanding of self and a heightened sense of being fully alive.
Cost is $95. Location: 213 Roseneath Rd., Richmond. Register at InnerworkCenter.org. For more information, call 804-903-9300.
JablowLeads Living Differently in 2025 Workshop
Expert coach and facilitator Ashley Jablow will conduct a workshop, How to Live Differently in 2025, to prepare for the new year with intention, curiosity and creativity, from 5:30 to 7 p.m., January 23, at Lavender Hill. Doors open at 5:20 p.m.
She says, “Life doesn’t have to be ‘lived strenuously.’ The stress, rushing, and pressure you feel isn’t sustainable or joyful. There is another way! And there is no better time to explore this than in the transition from one year to the next.”
Jablow will share four key steps to get off the hamster wheel and start living the most authentic life using solo reflection, small group discussion and guided practice to explore questions such as: Where in my life am I living strenuously? Where would I like to feel more ease and flow? What are my authentic wishes and goals for 2025? What practices and tools can help me achieve them?
Admission includes volume one of 100 days of Designing My Life, the first in a fourvolume journal collection, and additional volumes will be available for purchase onsite.
The workshop cost is $82. Location: 1705 Commonwealth Ave., Richmond. Get tickets at Tinyurl.com/LivingDifferently.
Self-Care City Scavenger Hunt
A dynamic and interactive SelfCare City Scavenger Hunt will take place from 1 to 5 p.m. every weekend in January in Richmond. Designed to engage participants
through the Visual, Auditory, Read/Write, Kinesthetic (VARK) learning methodologies, this self-guided adventure is perfect for individuals or groups seeking a fresh, fun way to explore wellness across seven key areas: physical, emotional, intellectual, social, spiritual, environmental and occupational.
Participants can choose from 15 self-care habits inspired by the transformative Hot Habits series and tailor the experience to their unique learning style and interests while engaging in activities such as visual tasks and kinesthetic challenges. Highlights include proceeding at a personal pace and flexible timing to focus on activities that resonate the most.
They can gain entry to a special app with detailed challenges and video instructions and share the journey virtually with others via social media. Entrants worldwide can share success stories and inspire ongoing growth through a 90-day challenge at a live celebratory community room.
Participation is donation-based, with a suggested $20 donation supporting the continued development of Hot Habits programs and sensory-learning experiences. Get tickets at Tinyurl.com/ RichmondScavengerHunt.
Homeopathic Treatment for COVID-19
A clinical audit conducted by Health Services Research sought to assess the effectiveness of homeopathic interventions administered in 2020 for 305 outpatients with COVID-19 symptoms. Homeopathy is the treatment of health conditions by minute doses of natural substances. As there is no standard homeopathic remedy, the treatments covered by the audit were individualized for each patient.
Published in Integrative Medicine Reports, the audit reported that 70 percent of the patients experienced a full recovery, while 14.4 percent showed no improvement. Most cases (74.4 percent) were resolved within 21 days and 29.2 percent were resolved in less than five days. The authors of the audit also noted that homeopathy was easy to administer and there were no adverse reactions.
Magnesium To Prevent Kidney Stones
In a study involving 76 adults published in the Natural Medicine Journal, researchers evaluated the effectiveness of magnesium supplements to reduce the risk of developing kidney stones. The subjects were divided into three groups; two of the groups took 120 milligrams of either magnesium oxide or magnesium citrate three times a day for eight weeks, while a control group took a placebo. A urine analysis was performed on each participant at the start of the study and after eight weeks.
The researchers found that magnesium citrate significantly reduced 24-hour urine oxalate levels and calcium oxalate supersaturation—two indicators of kidney stone risk. A reduction in the urinary excretion of calcium is believed to reduce the chances of developing kidney stones.
Cases of Cannabis-Related Syndrome Double
Cannabinoid hyperemesis syndrome (CHS) resulting from longterm use of marijuana is characterized by nausea, vomiting and abdominal pain every few weeks to months. CHS symptoms typically begin abruptly, within 24 hours of the last cannabis use, and may be relieved by hot baths or showers, which leads some people to bathe compulsively. Hospitalized patients’ symptoms are managed with intravenous fluids and anti-nausea drugs, but the most effective treatment is to stop cannabis use altogether.
According to a report in JAMA Network, CHS now affects an estimated 2.75 million Americans each year, particularly among men between 16 and 34 years old. From 2017 to 2021, emergency room visits for CHS in the U.S. and Canada doubled. In addition to the gastrointestinal issues, CHS may also cause dehydration, acute kidney injury and low blood levels of chloride, potassium, sodium and bicarbonate. Frequent vomiting may erode tooth enamel and promote tooth loss. Rare severe complications include heart rhythm abnormalities, kidney failure, seizures and death. The rise in CHS coincides with the legalization of recreational cannabis and increases in tetrahydrocannabinol (THC) concentration in cannabis products that cause intoxication.
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Nadzeya Haroshka from Getty Images
Mizina from Getty Images/Antonio_ Diaz from Getty Images/CanvaPro
Elephants Mitigate Climate Change
African forest elephants, a smaller cousin of the savanna elephants that inhabit the dense rain forests of central Africa, are natural climate-change mitigators. They shape their forest habitats by dispersing seeds from large, carbon-storing trees through their dung. Some of the seeds of trees responsible for the greatest carbon sequestration do not germinate until they are digested by the elephants.
As they forage for food, African forest elephants trample the dense underbrush, which promotes the growth of taller, denser carboncapturing trees. Because the litter left from foraging is not easily decomposed, more carbon is accumulated in the soil. A 2019 report in Nature Geoscience estimates that one forest elephant can increase net carbon capture capacity by almost 250 acres, the equivalent of one year’s worth of emissions from more than 2,000 cars. African forest elephants are critically endangered as a result of illegal poaching and habitat loss.
Smart Traffic Signals
Idling in a car waiting for the pre-timed traffic light to turn green can be frustrating, time consuming and a cause of air pollution. A 2023 simulation published in Applied System Innovation found that deploying smart traffic lights at a single key intersection in a small Portuguese city reduced CO2 emissions by 32 to 40 percent and wait times by 53 to 95 percent.
Smart traffic lights use a combination of sensors, including vehicle detectors, cameras, and light detection and ranging equipment (LiDAR) to collect traffic data, enabling artificial intelligence algorithms to make real-time adjustments that maximize traffic flow. The investment in these technologies is up to local governments. For example, in late 2023, the Ohio-Kentucky-Indiana Regional Council of Governments announced that they would upgrade 45 traffic signals in high-traffic areas in Butler County, Ohio.
Drones Reveal Lost Cities
The Silk Road was a series of ancient trade routes that once connected China to the Roman Empire. Research published in the journal Nature reported the discovery of two fortified cities—Tashbulak and Tugunbulak—in the mountains of southeastern Uzbekistan, 7,000 feet above sea level. Urban centers above 6,000 feet are rare.
The discovery is important because it had been assumed that ancient trade routes avoided the mountains of Central Asia. Archaeologists used light detection and ranging equipment (LiDAR), a drone mapping technology, to create a detailed map of these large urban centers, which included watchtowers, fortresses, complex buildings and plazas.
dangdumrong from Getty Images Signature/ CanvaPro
Julia Yashina from Getty Images/CanvaPro
New Uses for Old T-Shirts
Many people have T-shirts that are faded, worn, torn, out of style or don’t fit anymore. Before throwing them out, consider giving them a new life as a useful item for personal or home use.
Scrunchie: Cut a 21-by-3.5-inch strip of fabric and fold it in half, lengthwise and inside-out. Sew the long edges together to make a tube. Turn the tube right-side-out. Thread an 8.75-by-one-quarter-inch piece of elastic through the tube and tie the ends of the elastic. Sew the ends of the tube together after folding in the edges to create an even seam.
Tote Bag: Start by cutting off the sleeves and neckline so the shirt resembles a tank top. This will be the top of the bag. Turn the shirt inside-out and mark a horizontal line across the shirt for the bottom of the bag, leaving at least 2 inches
below that line. Using scissors, cut threequarter-inch-wide vertical strips from the bottom of the shirt to the line drawn, cutting the front and back of the shirt at the same time. Take the first pair of fringe pieces (a front piece and its back piece) and tie them into a knot. Continue across until all of the pairs are tied. To further close any gaps, grab the top strand of the first tied set and tie it in a knot with the bottom strand of the set next to it. Repeat until all the strands are tied. Finally, flip the bag right-side-out again to hide the fringe. Alternately, to keep the fringe as a visible part of the bag, turn the shirt rightside-out before tying any pieces.
Dog Tug Toy: Using scissors, cut a shirt into thin strips, stretch the strips to reduce elasticity and then braid them together tightly. Tie a knot at each end and play a game of tug-of-war with the dog.
Memory Quilt: Cut each shirt as close to the neckline as possible, in a consistent size with the graphics in the center. Organize and lay out the squares. Stitch or sew the T-shirts in columns, then sew the columns together. Add batting and backing. The other side of the T-shirts can be used as the backing fabric, if assembled the same way as the front.
Braided Basket: The first step is to create braided yarn. Cut the T-shirt into long strips about two inches wide, and stretch the fabric to increase length and reduce elasticity. Braid three strips together. To add new material, overlap the end of the new fabric strips with the end of the existing strips and sew or glue them together with fabric adhesive before continuing to braid. The second step is to arrange the braid in a circular or oval pattern to the desired size and use heavy-duty thread to sew the braid to make the bottom of the basket. Using another braid, sew it to the outside of the bottom of the basket and then upwards to make the sides. Add a doublebraided handle and sew it to the top of the basket.
Cleaning Cloths: For shirts too worn to upcycle, cut them into squares and use them as cleaning cloths. When they are dirty, throw them in the washing machine and reuse.
First Thoughts and New Experiences
Returning to Innocence Through Beginner’s Mindset
by Carrie Jackson
The new year brings a fresh focus on growth and forward thinking. An intentional way to harness this is to adopt the Zen Buddhist idea of shoshin, or beginner’s mind. This approach guides people to experience life with curiosity and openness, helping them let go of old patterns. It is a way of being that encourages practitioners to abandon preconceptions, embrace the world with a sense of wonder and see things from a more optimistic perspective. By examining and releasing old ways of thinking, expressing gratitude and
incorporating different practices, the mind, body and heart open to novel opportunities.
The Beginner’s Mindset
“The idea of being open to the situation comes up repeatedly in meditative traditions,” says Steve Rogne, owner and director of Zen Shiatsu, in Evanston, Illinois. He notes that in his practice, shoshin is an essential part of shiatsu, a form of massage therapy that uses gentle pressure to stimulate the body’s acupressure points and meridian channels. Shoshin can aid in unblocking
stagnant energy and harmonizing the flow of qi, or vital energy, in the body.
“As a situation arises, we have our natural responses, which may include wanting to change what is happening. Another perspective is to ask, ‘What if I accept things the way they are?’” Rogne explains. “Accepting situations for the way they are is the foundation from which we can respond. It’s like a preparation for action without being the endpoint. We can simultaneously be open and respond mindfully.”
Learning to accept what is happening can also help us break old patterns of thinking and reacting. “There is a very common human dynamic to move toward the things we want and away from the things we don’t want; however, this can lead to a fixed response pattern that limits our growth,” says Rogne. “In shiatsu, we help people to recognize those patterns and find the balance between active response and trusting with faith. This trains us to listen to our inner wisdom and relax into outcomes that aren’t what we prefer.”
Mindfully changing patterns can open us up to new experiences that we had previously shut out. “You may find a willingness to move forward in new relationships, even though you’ve experienced that relationships can be painful, or perhaps you find the willingness to speak up even though there’s a chance you won’t be heard in the way that you want,” Rogne notes.
Keeping a receptive mind helps to open us up physically, as well. “In both shiatsu and the shoshin mindset, we trust that every person’s body is already working on its own healing. When we let go of our fixed holding patterns, the internal circulation is freed up, leaving the best possible opportunity for the body to regain all the healthy rhythms of the organs and reduce conditions such as chronic pain,” Rogne asserts.
Optimism
Having hope and confidence about the future is essential in cultivating a beginner’s mind, helping to counter some of the fear and intolerance that can undermine our lives. “A shoshin principle is that there is not anything fundamentally wrong with us or with the world. This allows us to move forward with positive faith and engagement,” says Rogne.
“Optimism is a belief that good things will happen and that things will work out in the end,” says Victor Perton, founder of the Centre for Optimism, an Australianbased think tank dedicated to fostering realistic and infectious optimism around the world. “With optimism, we enter each
experience expecting fresh possibilities, guided by a sense that there’s something meaningful to discover.”
This positive outlook has myriad benefits. “Optimism nurtures healthy longevity and acts as a powerful protector against major health threats like heart disease, cancer and dementia,” says Perton. “Optimism also lowers the risk of cognitive decline, as optimistic people tend to be more socially and physically active, helping stave off dementia and agerelated memory loss.” A 2022 study of more than 150,000 racially diverse, older women published in the Journal of the American Geriatrics Society found that the most optimistic women were healthier, lived 4.4 years longer than the least optimistic women and were more likely to live past age 90.
A positive outlook can help navigate the stress and anxiety of life. “Optimism doesn’t mean ignoring the challenge; it means approaching it with the belief that solutions are possible. Optimism and a beginner’s mind work together in this way, helping us to stay open to new paths, resilient in the face of setbacks and appreciative of life’s small, beautiful details,” opines Perton.
Incorporating small, intentional practices into our day can help us cultivate optimism. “Smiling with genuine warmth—even at strangers—can shift our outlook, and asking others, ‘What’s the best thing in your day?’ brings a positive energy to conversations,” says Perton. He also recommends simple grounding practices like gardening, yoga and meditation to nurture curiosity and positivity, noting, “Through these small habits, optimism becomes a daily practice and, in time, a personal superpower for resilience and joy.”
Reframing Our Outlook
Reflective practices encourage us to explore our goals with a fresh outlook. “Journaling is a practice that is just for you, and you’re not intending to share it with anyone else,” explains Shawn Brown, a Baltimore-based wellness facilitator and yoga teacher who helps clients find a path to being their authentic selves. “It really allows you to examine what is popping up and what you are
Applying Shoshin to Everyday Life
by Carrie Jackson
K
alika Yap, a Los Angeles-based serial entrepreneur, author, coach and podcast host, offers these tips to cultivate shoshin, or beginner’s mind:
• Acknowledge wisdom and smarts, then set them aside. While it is okay to recognize our knowledge and experience, it is also important to consciously set aside preconceptions before approaching a task or problem.
• Ask open-ended questions. Replace statements with questions, such as: “What if we tried this other way?” or “How might we solve this differently?”
• Embrace curiosity. Approach each day with a learner’s mindset and seek out new experiences and perspectives.
• Practice active listening. Value the input of others, regardless of their level of experience, and listen to understand, not to respond.
• Reflect and adapt. Regularly reflect on experiences and what has been learned, and be willing to adapt the approach based on new insights.
• Encourage team creativity. Emphasize the importance of a beginner’s mindset within the team and create an environment where team members feel safe to share new ideas.
• Welcome failure as a learning opportunity. View failures as opportunities to learn, grow and analyze what went wrong to see how to make improvements next time.
• Stay humble. Approach every situation with humility and a willingness to grow, and remember that there is always more to learn.
curious about. This might be learning a new language or starting a new yoga practice. When we look at things as a beginner, we are open to what we are truly interested in.”
A regular gratitude practice also helps bring us back to a place of grounding. “When we tap into gratitude, it expands our propensity to be creative and allows us to drop into the present moment. This is where we live, but when we think of the future or ruminate on something that happened in the past, we are pulled out,” says Brown. She encourages clients to take breaks throughout the day and recall a person, place or experience for which they are grateful. “Think about something that makes the corner of your mouth turn into a smile,” she suggests. “It can be as simple as gratitude for your partner who bought dog food or a neighbor who moved a package off the porch. This brings us back into our lives right now, and that’s where the beginner is.”
Cultivating a sense of play can also tap into a shoshin mindset. “As adults, there’s a need to have a goal or expected result in any situation. When you’re a beginner, you don’t have a specific outcome because you’re just learning. Play, especially with kids or an animal, is free-form engagement without the need to get it right or check something off our to-do list. Releasing the need for control and perfection opens us up and expands us for so many other options and possibilities,” Brown says.
Brown encourages her yoga students to be open in the way they approach their practice. “Coming into a pose in a different way can give us a new experience of it,” she says. “My approach to yoga is not that we’re trying to do the posture, it’s that we’re trying to feel the posture. It’s a mirror of our being and can indicate if you are feeling strong, tired, energized or wobbly. Rather than attaching a label of good or bad, you just notice, and that opens us up.”
Especially in the new year, Brown urges clients to replace “I have to” with “I get to,” which presents more of a growth mindset. “This is the time to reframe our goals,” she points out. “Trying something new, like taking a West African dance class instead of your regular spin class, shakes up the routine and keeps your mind and body learning. You get to be pushed out of the comfort zone, and that’s where the magic happens.”
Carrie Jackson is a Chicago-based freelance writer and frequent contributor to Natural Awakenings. Connect at CarrieJacksonWrites.com.
Gladys McGarey
November 30, 1920 - September 28, 2024
on the Secrets to Health and Happiness at Every Age
by Rose Winters
Recognized around the world as the mother of holistic medicine, Gladys McGarey was a physician and activist who inspired new ways of thinking about disease and health. Throughout her expansive career, she championed the integrated use of healing methods from Western, Eastern and Indigenous sources; advocated the use of food to prevent and treat disease; and promulgated the idea that illnesses offer glimpses into our inner selves.
McGarey practiced medicine for eight decades, was the co-founder and former president of the American Holistic Medical Association (now called the Academy of Integrative Health and Medicine) and co-founder of the Academy of Parapsychology and Medicine. She was one of the first medical doctors to use acupuncture in the United States.
In her book, The Well-Lived Life: A 102-Year-Old Doctor’s Six Secrets to Health and Happiness at Every Age, McGarey offers both practical advice and inspiring wisdom drawn from her own life, as well as from the experiences of patients, family and friends. Here is a selection of excerpts from her book.
Secret I: You Are Here for a Reason
Each of us is here for a reason, to learn and grow and to give our gifts. When we are able to do so, we’re filled with the creative life energy that I call the “juice.” The juice is our reason for living. It’s our fulfillment, our joy. It’s what happens when life is activated by love. It’s the energy we get from the things that matter and mean something to us.
Secret II: All Life Needs To Move
Consider life flowing like a forest stream. A tree falls across the stream, creating a small dam, and some sticks come along to build
Adene Sanchez from Getty Images Signature/CanvaPro
the dam up a little higher. Downstream of the dam, the water flow may slow significantly, but it usually doesn’t stop completely. Even if it does, the water continues to flow upstream of the dam, and the movement can be seen in the rising waterline. At some point, the water reaches the top of the dam and a trickle forms on one side or another, going around the dam and continuing downstream.
Life reaches for life. Always. That means that when we feel the most stuck, whether physically, emotionally, situationally, or any other way, we may need only to look to where things are still moving. When we put our focus and our energy there, a trickle will form around our dam. Aligning with this trickle will help us realign with life. When we do, we can get up and start moving again. Once that happens, all we need to do is keep going.
Secret III: Love Is the Most Powerful Medicine
Love dispels fear, but it is also blocked by fear. The two are often presented together because they’re constantly in a push-pull game with each other. If fear is our habit, practicing love is a wise solution. And
that practice will take us far, because love is infinitely stronger than fear—always. Just as our bodies are born to breathe air, we are born to love. That’s why although it’s good to address our fear, it’s even better to focus on our love. Any effort we put toward love—truly, any effort at all—will self-perpetuate, bringing joy, health, and wellbeing into our lives.
Secret IV: You Are Never Truly Alone
There’s a danger in thinking that we have to agree on everything to enjoy each other’s company. This pushes everyone to extremes. It’s natural that when someone’s life looks like ours, it’s easier to find common points of connection. But it’s sometimes the people who are most unlike us who push us to see things in a new way. That means there’s great meaning in interacting with people we don’t like that much. When we approach people who think very differently from us with curiosity instead of condemnation, we grow.
Secret V: Everything Is Your Teacher
True optimism isn’t toxic, because focusing on the positive does not mean denying the negative. It does not mean we dissociate from our pain, whether it’s physical or emotional, or pretend that things are okay when they aren’t. Instead, it means we look for what’s wonderful anyway. We allow what hurts to hurt while continuing to search for the lesson in it and be grateful for the teaching.
Secret VI: Spend Your Energy Wildly
Love is always worth your energy. Always. Lean into what you love, whom you love, how you love. Love is an endless font of life force, and it’s always there for you.
Excerpts are printed by permission of The Foundation for Living Medicine, created in 1989 by McGarey to bridge the gap between holistic and allopathic medicine through research and education. To learn more or to make a donation, visit FoundationForLivingMedicine.org.
Rose Winters is chief executive officer of The Foundation for Living Medicine and a consultant addressing nonprofit strategies with a special focus on women, health and children.
To read a longer version, visit online at https://tinyurl.com/McGareyWW or scan the QR code.
The Upcycling Lifestyle
How To Make Anything New Again
by Maya Whitman
In a world overflowing with needless waste, sustainability is the new necessity, and upcycling is trending as a fun, creative practice for all ages. Whether we slather peanut butter on a paper towel tube and roll it in seeds to make a bird feeder or turn a patterned bedsheet into curtains, the point of upcycling is to reduce trash by transforming an obsolete item into something useful or beautiful. It is a way forward that conserves precious resources, reduces our carbon footprint, saves money and provides an outlet to unleash our imagination.
Almost anything can be repurposed—from clothing and furniture to household items like wine bottles, cardboard and toothpaste tubes. Many online and offline resources provide inspiration, including books like Calin Duke’s How To Upcycle Nearly Everything. Cleaning out old drawers and closets or perusing thrift stores opens the door to endless possibilities for personal expression and clever innovation.
Dressing Up Drab
According to a 2021 study by market researchers at First Insight and at the Baker Retailing Center in The Wharton School at University of Pennsylvania, upcycled clothing is a favorite among Gen Z consumers that prioritize sustainability over brand-name loyalty. The #UpcycledFashion hashtag is more popular than ever, with more than 427 million views on TikTok, a large driver of Gen Z content.
Sewing a quilt out of old T-shirts or cutting up worn-out jeans to make a stylish boho purse can be weekend projects or rainy-day distractions for bored kids. But for Angela
Sawyer, upcycling is a passion and a way of life. Inspired by her mother and grandmother, as well as a lifelong passion for crafting and art, she created her own YouTube channel @MizAngelaSawyer to teach and motivate others. Her tutorials exhibit the joy that can come from a do-it-yourself lifestyle. “It’s fun to see what you can make out of something else,” she declares.
Sawyer suggests viewing everything around the house with a new perspective, saying, “Look for anything you use a lot of and have to throw away. What could you make with those, since you have so many?” Her jam is turning outgrown clothes into personal fashion statements.
“Jeans are very popular to upcycle,” Sawyer explains. “You can turn them into skirts, patchwork blankets and much more.” For the stitching-phobic, there are plenty of
no-sew techniques to embellish or repurpose tired clothes, such as dying fabrics (extra points for plant-based dyes); applying self-adhesive trim, patches or lace; adding rhinestones with fabric glue; and tying or braiding fabric pieces together. For beginners, Sawyer recommends watching online YouTube channels that offer easy-to-follow instructions and creative solutions for every craft project.
Functional Memories
Sentimental mothers are reluctant to give away baby clothes, but upcycling can preserve family memories in the form of patchwork memory quilts, holiday ornaments and clothing for dolls that can be handed down to the next generation. Those inexplicably mismatched socks can be reused as dusting or cleaning mitts, rice-filled hot compresses or eyeglass holders. Old teacups are lovely containers for hand-poured
candles, while old forks and spoons can be repurposed into musical wind chimes. Even junk mail and glossy, outdated catalogs can be transformed into handmade cards and decoupage jewelry.
Creativity Prompts
To a creative mind, anything can be repurposed and reimagined. Inventive examples abound, many of which are easy to replicate. Here are a few ideas.
• Use toilet paper rolls as cable organizers to keep the wires from tangling.
• Store earbuds in empty mint containers.
• Transform used wine bottles into rustic flower vases.
• Spruce up old furniture with a fresh coat of paint and re-purpose bent silverware as drawer pulls.
• Make a necklace or earrings with buttons.
• Repurpose an old tennis racket into a trellis for the garden.
• Take broken plates and ceramics, break them down and create a new work of art.
• Place stringed lights in discarded jars for a new lease on life.
• Turn aluminum or plastic containers into house planters.
Community Crafting
Showing others how to turn trash into treasure or add new life to tired objects is a wonderful motivator for friends, neighbors and future generations. “When a child gets into upcycling, it can give them a sense of accomplishment, which increases confidence,” Sawyer points out. “It can have a ripple effect outside of our communities, too, if we share with others what we are doing and inspire them to do the same.”
Maya Whitman is a regular contributor to Natural Awakenings
gabrielabertolini from Getty Images/CanvaPro
Secrets to a Joyful Childhood
Building a Family That Laughs and Loves Together
by Christina Connors
There are no sweeter sounds than the giggles of a child playing with a puppy or the giddy singing voice of a little one at bedtime. When these lifeaffirming moments are consistent and shared among a family, such heartfelt and abiding contentment can be considered a type of joy that becomes second nature, impacting children in enduring ways.
“Joy is the building block for developing resilience, improving mental health and supporting cognitive performance,” says Dr. Chanie Messinger, a Brooklyn-based occupational therapist, educator and motivational speaker. “It’s important to remember that our ability to experience joy is directly dependent upon our ability to be open to experiencing all the rainbow of emotions,
including sadness, anger and frustration. To me, creating a joyful home means that, as a family, we practice accepting and holding all of our emotions through joyful play, deep connection and creativity.”
“Everything starts in the home, and our kids take their cues from their parents and caregivers,” says Harmony Longenecker, founder of The Classical Academy of Sarasota, in Florida, a private pre-kindergarten through 12th-grade classical liberal arts school. “It is important to model for our kids how to be grateful, generous and joyful, and doing things together as a family fosters those qualities.”
A systematic review of research published in the International Journal of Environmental Research and Public Health suggests that positive family dynamics like cohesion and communication strongly predict the happiness of children and adolescents. Here are some ways to incorporate joy in the home to benefit the whole family.
Reduce smartphone use. Children thrive whenever their parents and other family members are fully present in their lives. When spending time together, it is vital to remove distractions as a way of enabling and deepening the connection to one another. Eliminating or reducing smartphone use during family time is an important first step. To learn more, Longenecker recommends reading The Opt-Out Family: How to Give Your Kids What Technology Can’t, by Erin Loechner.
Champion a gratitude jar. Encourage everyone to write down what they are thankful for on pieces of paper and drop them into a large jar. Once a week, invite each family member to pull out a gratitude note and share it with the group, encouraging discussion.
Have a family dance party. “Moving our bodies is a great way to release tension and boost serotonin,” says Messinger. For added fun, stop the music every so often and have everyone freeze in place in outlandish positions that represent an emotion. Family members then take turns guessing what the
emotions are. Is it boredom, anger, glee, frustration or anticipation? This enjoyable game can improve the emotional intelligence of children.
Engage in a child’s favorite activity. Plan an afternoon or day trip around a child’s passions, which could be attending a car race for the auto enthusiast, painting outdoors for the child artist or having a family fashion show for the budding clothing designer. “Tapping into what our kids appreciate and noticing what lights them up is how we can create feelings of safety and joy,” says Messinger.
Hold recurring family meetings. At the beginning of each season, sit down together and set family goals for the quarter, making sure to include both thoughtful intentions and fun activities. “Communication and setting intentions regularly as a family is not only a fun way to spend time together, but also opens up conversations about the power of setting intentions and following through,” says Longenecker.
Get moving outdoors together. Go for a family bike ride. Take a walk in nature. Visit the zoo. Exercising in the sunshine or under a sparkling night sky is not only great for everyone’s health, but also a fun way to bond and make special memories.
Keep a tidy household. A well-ordered home is a joyful one. Make chores fun by playing music while decorating, cooking, cleaning or doing laundry together.
Develop a family manifesto. Jointly write down a code of conduct and set of beliefs that identifies the family. “Getting clear on who we are as individuals and as a family helps our kids know their true selves. By helping them develop this inner knowing, it will help them navigate the world with confidence and be less likely to succumb to unhealthy peer pressure,” says Longenecker.
Hit the reset button. “Oftentimes being crabby is a habit,” says Longenecker. “Establish a rule: When a family member wakes up crabby, they must return to their room and take a few moments of alone-time to breathe and decide to shift their emotional state to a more positive one. If there are feelings that need to be seen and heard, be sure to help them express those emotions through conversation and cuddling.”
Practice radical generosity. The act of giving is healthy for the soul. A beautiful way to practice generosity as a family is to serve together. Volunteer at a local charity, or pay for a stranger’s meal at a restaurant. Such acts of kindness strengthen our empathy muscles and fill our spirits with joy.
Christina Connors is a writer, singer and creator of Christina’s Cottage, a YouTube series to strengthen kids’ resilience, connection and joy through music, mindful play and the power of the heart. Learn more at ChristinasCottage444.com.
Exercise With a Smile
Turning Workouts Into Playtime
by David J. Sautter, NASM (CPT, FNS, PES), ACE (SCS)
When it comes to exercise, many people think of rigid routines, grueling workouts and strict schedules, but joyful movement can make fitness fun, flexible and something to look forward to. It could be as simple as walking through the park, dancing in the living room or playing outside with the kids. Unlike traditional exercise routines that feel like obligations or chores, a joyful approach to fitness focuses on engaging in activities that feel good both physically and mentally.
“Movement does not have to be intense or complex; however, it must be intentional and innate,” says Katia Mashni, a
health-and-wellness coach and registered dietitian/nutritionist in Michigan. “When you find and engage in an exercise program you enjoy, you are far more likely to stick to it and adopt it as part of your lifestyle because it makes you happy.” A 2020 study published in the International Journal of Environmental Research and Public Health of more than 2,300 adults found that those engaged in moderate and high levels of activity had significantly higher life satisfaction and happiness than those with low activity levels.
Fun Fuels Fitness Success
Fun is a powerful motivator when it comes to fitness. A 2020 review of more than
2,800 studies and papers by researchers at Victoria University, in Australia, found that when people had fun exercising, they were significantly more likely to consistently exercise.
By regularly engaging in our favorite activities, we can create a healthier relationship with fitness. A study published in Frontiers in Psychology of more than 200 participants involved in different levels of activity found that after four weeks, active participants had higher levels of happiness, life satisfaction and self-esteem.
Adding Joy to Workouts
• Listen to music. An energizing playlist of favorites is a surefire way to boost a walking, running or strength-training routine.
• E xercise with friends or family. Increase the fun quotient by turning a gym workout or outdoor hike into a social event.
• Try something new or revisit a childhood favorite. Explore activities such as biking around the neighborhood, hulahooping in the backyard or swimming at a local pool or beach. “I encourage people to get curious,” says Courtney Pelitera, a dietitian with a passion for sport and performance nutrition. “Maybe you loved swimming in high school, or you have always wanted to take your dog out on a hike, or the pickleball leagues popping up everywhere sound like fun
to you. Try it out! We all start somewhere, and being new to something might even bring you into friendships with others who are also new.”
• Dance around the house. Turn household chores into a dance party by moving to the rhythm while cleaning or cooking.
• Play with pets. Get active by running, walking or playing fetch with the dog or by creating a fun obstacle course to do together.
Releasing the Guilt and Pressure
Many people feel judged or intimidated when it comes to fitness. Embrace these strategies to break free from the pressure to exercise perfectly or to follow an intense workout routine.
• L et go of perfection. Focus on progress, not perfection. Every bit of movement counts, and it’s okay if goals or milestones are not achieved right away.
• Set a realistic pace. Whether starting or returning to fitness, it is important to honestly evaluate exercise readiness. Joyful movement is about doing what feels right for the body.
• Avoid comparisons to others. Everyone’s fitness journey is different, and trying to match others can take the joy out of it. Celebrate personal achievements, no matter how small.
• Focus on fun, not performance. Place less emphasis on the quality of the exercise movements and more on how pleasing those efforts are.
• Choose comfortable environments. Whether a solo walk in nature, a quiet yoga session or dancing at home, choose settings that feel relaxing and happy.
• Dress for comfort. Wearing feel-good workout clothes adds confidence and reduces self-conscious discomfort during exercise.
David J. Sautter is a certified trainer, nutrition specialist, and health and fitness writer.
Bonding With a Dog
Fun Tips To Build Trust, Calm and Companionship
by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN
Engaging with the family dog can strengthen the relationship, improve well-being and bring joy. With a little planning, each interaction offers dogs and their owners a chance to exercise, bond, explore and have fun.
Benefits of Interacting With Dogs
In a 2020 study published in Scientific Reports involving 35 dog owners and 58 doghuman activities, researchers concluded:
• Physical interactions with dogs, such as playing, training exercises and being greeted by the dog, increased the owners’ positive emotions, including happiness, joy and contentment, while at the same time reducing feelings of stress, anxiety and fear.
• Owning and caring for a dog was linked to an increased sense of purpose, meaning, responsibility and fulfillment, as well as a positive feeling of companionship.
• While not directly tied to dog-human activities, the general experience of having a dog contributed to a more positive outlook on life.
Dog-Owner Bonding
According to the National Institutes of Health, a strong bond with the family pet can lower a person’s blood pressure and decrease levels of cortisol, a stress-related hormone. Playing or relaxing with a dog engenders a sense of safety, while also
allowing the dog to feel calm and less reactive. Dogs that regularly share activities with their owners tend to show more affection, trust and excitement.
A 2024 Finnish study published in Science Daily determined that during interactions, dogs tended to be in sync with their owners’ stress levels, as measured by heart rate variability. This suggests that a close bond between a dog and their companion can build an emotional connection and even affect underlying physiological responses. What we do with our pets can have an effect on their emotional disposition, and ours.
Fun Activities
Carla Brown, a dog trainer and holistic pet health coach in Truckee, California, offers these tips to keep dogs happy and healthy.
Play and Exploration: Dogs are happiest when they can play and explore off-leash. This time is essential for their physical and mental growth. If off-leash spaces are not available, find other ways for the dog to play and explore.
Running and Playing: Running and playing release a dog’s endorphins—hormones that can help reduce stress, anxiety and depression. These activities also improve
brain function, support immune health, reduce inflammation and help regulate appetite. Varying the activities keeps them mentally and physically healthy.
Mental Stimulation: Teaching the dog basic nose-work skills is a great way to challenge their mind and provide calm, enriching experiences. Start nose work by tossing a treat for the dog to find. Use simple phrases like “Find it” or “Search.” As the dog gets better at finding the treat, make the search more challenging by hiding treats in different spots. Dog puzzles, snuffle mats and frozen stuffed toys that hide a treat inside are other ways to teach nose work.
Safety Tips for Dog-Dog Play: Dog-dog play can be rough and scary to the inexperienced observer. They rear up, wrestle and use open mouths. When dogs play together properly, no one should get hurt. Good playmates take self-imposed breaks when play escalates too much. On the other hand, puppies need help to calm down and stop playing.
Tips for Human-Dog Play: Set clear rules and follow through to ensure play is fun and safe. Teach cues like “Sit” and “Give a hug.” Don't allow rough play that promotes bad mouth habits. If a dog is used to roughhousing at home, they won’t understand that it is not okay with others. Allowing the dog to jump on their owner when they come home might suggest that it is okay to jump on strangers.
Safety With Kids and Seniors: When it comes to playing with children or older people, the rules are stricter. Dogs should be discouraged from using their mouth or jumping on people. This is why controlling play is important. Giving the dog a cue to sit, wait, take or drop will help them calm down. If the dog has trouble calming down, give them regular breaks. The reward is playing by the rules.
Ruth Roberts is an integrative veterinarian and holistic health coach for pets, as well as the creator of The Original CrockPet Diet. Learn more at DrRuthRoberts.com.
Opening New Chapters
by Marlaina Donato
Diving into a new job, partnership or living situation might not be as scary as jumping into a fire or abyss, but fear of the unknown can certainly get a grip on us if we are not careful. Beginning anything new can feel unsettling, but with a little shift in mindset, anxiety can morph into genuine excitement. Whether taking piano lessons or trying a fitness class at the gym for the first time, we have one thing on our side: beginners have nothing to prove. Every master of their craft was once a novice, and remembering this can quell the ego’s impatience for perfection.
Curiosity, instead of fear, can become our internal navigation system, urging us forward as we turn a new corner or a new page. The month of January can bring expectations, fresh goals and, for the anxietyprone, flashes of what-ifs. It is not easy approaching the unknown, even for the seasoned artist putting that first brushstroke onto a stark, white canvas. Tapping into our innate creativity helps us to see an open road of choices lying before us.
First steps can be shaky, but with a little purpose and fortitude, they become surer, even elegant. Martin Luther King, Jr. advised, “You don’t have to see the whole staircase, just take the first step.” When we feel snagged in a web of procrastination or hesitance, reviving our sense of wonderment and childlike innocence can disarm doubt. Despite our fears and uncertainties, we might even experience some levity in our pursuits.
Greeting the New Year
• Try a different ethnic restaurant.
• Visit an unexplored town.
• Start a conversation with a previously unknown neighbor.
• Begin wearing hats or another signature piece, and own a new style.
• Learn an interesting word every week, and use it in conversation.
• Investigate an intriguing culture.
• Enroll in a cooking class, or learn to bake bread.
ake a screen break and pick out a new
Marlaina Donato is an author of several books, a painter and a composer. Connect at
Serving up Happiness
Foods for Better Moods
by Zak Logan
Most of us feel a little grumpy when we’re hungry, but a diet that is dominated by ultra-processed packaged foods and drive-through meals increases our chances of experiencing chronic mood swings and symptoms of depression. Ultra-processed foods are characterized by a long list of additives—artificial flavors, colors, sweeteners, preservatives, salt and more—resulting in products that do not resemble their original natural state.
In a 2022 study published in JAMA Network Open involving more than 10,000 participants aged 18 or older, individuals with a higher percentage of their total energy intake from ultra-processed foods were significantly more likely to report mild depression and more mentally unhealthy and anxious days. Research involving more than 31,000 middle-aged women published last year in JAMA Network Open linked a higher consumption of ultra-processed foods, especially artificial sweeteners, to a higher risk of depressive disorders. Reducing ultraprocessed food intake by at least three servings per day lowered the risk of depression.
In order to produce serotonin, dopamine and other neurotransmitters that are crucial for balanced mental health, our bodies require vitamins, minerals and other nutrients found in real, whole foods. The Mayo Clinic recommends avoiding processed meats, sugary beverages, sweets and refined grains, and it gives a thumbs-up to feel-good fare on the Mediterranean diet that includes
plant-based foods, such as fruits, vegetables, legumes, nuts, seeds and whole grains; healthy fats like olive oil; lean meats, including fish and poultry; and some dairy, such as natural cheese and yogurt.
Brain Changers
According to Holly DeLong, a registered dietitian and the founder of Food & Mood, in Malvern, Pennsylvania, “Food is a form of medicine, and we truly can make big improvements in our mental and emotional well-being using the intersection between nutrition and mental health. Food, gut health and nutrient status all affect neurotransmitter production and balance. Certain nutrients are required to produce neurotransmitters.” She recommends the
consumption of mood-friendly, B-vitaminrich leafy greens, avocados, lentils, sunflower seeds and nutritional yeast, as well as magnesium-packed whole grains, tofu and bananas.
“What we eat influences key systems in our body, especially blood sugar, gut health and inflammation, and these impact mood, energy, stress and anxiety,” says Amy Fox, a certified functional food coach and life coach in Cincinnati, Ohio. “Think of each meal as your ‘nutrition prescription’. These choices almost always predict how you’ll feel in a few hours. A helpful rule of thumb is to aim for foods with five ingredients or less and limit boxed, bagged or wrapped items.” She also notes that high-sugar items, especially before bed, are the worst offenders.
What we eat, and when, can improve the body’s chemical balancing act. “Meal timing can be a huge factor in how food affects mood. Skipping meals and eating too close to bedtime can contribute to poor energy, lower moods and higher anxiety for some people,” explains DeLong.
Fox notes that consuming alcohol can also backfire. “Sometimes we think a glass of wine will help us unwind after a long day, but it has the opposite effect. Even small
amounts of alcohol can disrupt the production of our natural happiness chemicals.”
Gut Health
Because 95 percent of serotonin is produced in the gut, nutritionally dense foods and those containing probiotics and prebiotics promote the presence of good bacteria in the belly, which ensures the production of this neurotransmitter. Fox recommends three daily servings of fermented foods like kefir, kombucha, kimchi, plain Greek yogurt and naturally fermented sauerkraut found in the refrigerated section with “live cultures” on the label.
DeLong’s favorite go-to allies are sources of omega-3 fatty acids like salmon, walnuts and chia seeds to combat inflammation, an integral factor in fighting the blues. She praises the antioxidant potential of berries, acai and pomegranates, and suggests swapping coffee for L-theanine-rich matcha green tea to decrease systemic patterns of anxiety.
Protein Power
Protein is an unsung hero in eating to feel better. “A craving for sweets might indicate a serotonin deficiency often linked to stress and low energy,” says Fox. “When you eat protein-rich foods, they help slow digestion, keeping blood sugar levels stable and providing a longer-lasting energy source.” She recommends lean chicken, beef, eggs, Greek yogurt, cottage cheese and legumes.
Consistent Change
According to DeLong, “Neurotransmitter health is not a predetermined, unchangeable defect as it is often seen. We can make an impact with the choices we make.”
Simple, consistent changes in the diet can produce lasting effects. “It’s about small, supportive choices that build up over time, shifting focus from restriction to nourishment,” says Fox.
Zak Logan is a freelance health writer dedicated to getting back to basics.
GUT-FRIENDLY BROCCOLI NUT SOUP
YIELD: 3 SERVINGS
1 yellow onion, roughly chopped
3 cloves garlic, peeled and chopped
2 celery stalks, roughly chopped
¾ tsp dried thyme
5 cups bone broth
1 cup raw cashews
1½ lbs Yukon gold or white potatoes, diced (approx. 3½ cups)
7 cups broccoli florets (approx. 1 large head of broccoli)
½ tsp sea salt or to taste
½ tsp black pepper or to taste
Add onion, garlic, celery and 2 to 3 tablespoons of water to a pot. Sauté for 3 to 4 minutes until softened, adding more water as needed to prevent sticking. Add the thyme and sauté another 30 seconds until fragrant.
Add broth, cashews, potatoes, broccoli florets, salt and pepper to the pot and bring to a boil over high heat. Once boiling, lower the heat to medium and cook for approximately 6 to 8 minutes until the potatoes are fork tender.
Use an immersion blender to puree the soup in the pot or carefully transfer the contents of the pot to a stand blender in batches and puree.
Serve with crusty bread or garnish with croutons.
Recipe courtesy of Holly DeLong.
FEEL-GOOD PROTEIN SMOOTHIE
YIELD: 1 SERVING
¾ cup ultra-filtered protein milk (found in many grocery stores)
1 scoop protein powder (whey, soy, egg white, pea or hemp)
½ frozen banana
Handful of frozen strawberries or other berries
1 Tbsp of flaxseeds
¼ cup of zero-percent-fat, plain Greek yogurt
Handful of kale
Place all ingredients in a blender and blend well. To thicken, add a few ice cubes or place smoothie in the freezer for 7 to 10 minutes.
Recipe courtesy of Amy Fox.
SUSTAINING GRAIN BOWL
YIELD: 1 TO 3 SERVINGS
1 cup whole grain of choice, cooked (millet; wild, brown or black rice; buckwheat; quinoa; farro; or amaranth)
1 to 3 cups vegetables, raw, lightly steamed, roasted or sautéed
4 to 6 oz of lean protein of choice, cooked (lean meat, egg, beans, legumes, tempeh, tofu or fish)
⅛ cup nuts, seeds, sprouts or avocado
Cook grain, vegetables and protein, depending on choice of ingredients. To build, layer grain as the base and add vegetables, protein and toppings.
Recipe courtesy of Holly DeLong.
EASY SERENITY SALAD BOWL
YIELD: 1 SERVING
2 cups mixed greens of choice (baby lettuce, mustard, chard, spinach, arugula or chicory)
¼ cup fermented veggies (kimchi or sauerkraut)
¼ cup cooked beans (kidney, black or garbanzo)
1 Tbsp flaxseeds
2 Tbsp walnuts
1 Tbsp lemon juice
½ Tbsp olive oil
Optional: grilled salmon or avocado slices
Mix greens, fermented veggies, beans, flaxseeds and walnuts in a bowl. Drizzle with lemon juice and olive oil. Top with grilled salmon and/or avocado slices.
Recipe courtesy of Amy Fox.
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Advancing a Couple’s Fertility
Natural Solutions for Women and Men
by Madiha Saeed, M.D.
The prospect of parenthood can bring a range of emotions to couples trying to conceive—from excitement and jubilation to worry, frustration and sadness. According to the World Health Organization, one in six people worldwide experience infertility in their lifetime. Many couples hoping to conceive turn to costly medications and painful procedures designed to manipulate hormones, help with ovulation issues and prepare a woman’s body for pregnancy.
In addition to researching such medications and procedures, couples should explore natural alternatives that nurture and support their ability to conceive. “Fertility is not just about hormones,” says Nashat Latib, a certified functional medicine doctor specializing in natural fertility. “Consider what is going on in your whole body.”
“Males and females are equally at the root of fertility struggles, and sometimes the roadblocks can come from both sides,” observes Aumatma Simmons, a naturopathic doctor, endocrinologist and author of Fertility Secrets: What Your Doctor Didn’t Tell You About Baby-Making. “It is essential to pinpoint the root causes of fertility problems.”
For women, fertility rates naturally decline with age, from a 25 to 30 percent chance of pregnancy in their early-to-mid-20s to about a 5 percent chance by age 40. Other health concerns such as ovulation issues,
endometriosis, uterine fibroids and polycystic ovary syndrome can complicate conception and the ability to carry a baby to term.
When fertility issues arise, often the focus is placed on women, but about half of the cases can be attributed to the men. The Centers for Disease Control and Prevention report that 12.8 percent of men aged 25 to 49 experience infertility, and the rate is rising. Factors like low sperm production, poor sperm quality, oxidative stress, blockages preventing sperm release, undescended testicles and cancers contribute to male infertility. Other health problems, including diabetes, infections, hormone imbalances, autoimmunity and tumors, can impact both men and women.
Rainbow Nutrition
Diet plays a significant role in overall reproductive health. Simmons stresses the need for a diet that includes a variety of fruits, vegetables, lean protein, healthy fats and whole grains to provide the essential nutrients that support fertility. Phytonutrients— natural compounds in plants that provide health benefits—optimize male and female fertility and help the body eliminate toxins. Simmons also recommends limiting processed foods and refined sugar, which can negatively impact hormone balance.
“Nutrients found in cruciferous vegetables like broccoli, cabbage, Brussels sprouts, bok choy and kohlrabi can help regulate and metabolize hormones,” says Latib. “Nutrients
found in grapes and berries can improve the quality of the eggs and sperm by reducing oxidative stress; protect reproductive cells from damage; support successful embryo implantation; regulate ovulation by modulating hormone levels; and promote hormonal balance. Compounds like lycopene in tomatoes and watermelon have been shown to improve sperm motility and boost immune function by providing antioxidants and anti-inflammatory compounds.”
Latib adds that pairing foods from different color categories in meals helps maximize the positive effects of phytonutrients. Examples include a berry smoothie with spinach, a stir-fry dish with a rainbow of vegetables, a tomato and mushroom frittata, a cauliflower rice bowl with turmeric and veggies, and a kale salad topped with sweet potato.
A Clean Lifestyle
Toxins are all around us, and hormonedisrupting chemicals found in cosmetics, plastic packaging, toys, carpets and pesticides can have serious consequences for male and female fertility. Latib suggests using glass instead of plastic whenever possible and eating organic fruits and vegetables to reduce the pesticide and herbicide exposure.
“Be cautious of endocrine disruptors such as bisphenol A, commonly known as BPA, and phthalates that are used to make plastics. They are found in food packaging, water bottles and food-can linings,” says Simmons, adding, “Even ingredients like ‘fragrance’
can contribute to hormonal imbalances and gut-health issues.”
Stress can negatively affect fertility, underscoring the need for stress management. Simmons recommends quitting tobacco use, reducing alcohol intake and practicing yoga or meditation to improve overall reproductive health. Exercise can also reduce tension, improving health and fertility.
Latib recommends high-intensity exercise during the first half of a woman’s menstrual cycle and restorative movement and exercise in the second half of the cycle. For men, she notes the importance of supporting testosterone levels with regular exercise and sufficient sleep, limiting unhealthy environmental exposures and consuming adequate levels of nutrients like zinc and vitamin D.
Reducing Inflammation
Chronic inflammation can negatively impact fertility by disrupting hormone balance and damaging reproductive tissues.
Oxidative stress occurs when the body’s free radicals and antioxidants are not balanced, leading to damaged reproductive cells and fertility issues.
Both Latib and Simmons recommend working with a fertility specialist to assess a couple’s health, fertility and lifestyle factors. The assessment should include hormone testing to measure levels of testosterone, luteinizing hormones, follicle-stimulating hormones and prolactin; nutrient testing for zinc, selenium and antioxidant levels; a gut-health assessment; and a thorough evaluation of environmental toxin exposures.
“Your body is smart,” emphasizes Latib. “Nothing is unexplainable. If you are having trouble conceiving, there is a root cause. A functional fertility practitioner can guide you through the process.”
Madiha Saeed is a holistic, functional and integrative doctor in Naperville, Illinois, and director of education for Documenting Hope and KnoWEwell.
Three-Month
atlasstudio/CanvaPro
Calendar of Events
WEDNESDAY, JANUARY 8
Restorative Sound Healing – 6:30-7:30pm. Relax your mind and body through the calming melodies created by a variation of 432Hz-tuned crystal singing bowls, Himalayan singing bowls, Koshi chimes, shell chimes, tuning forks and more. 804359-0384 Register at InnerworkCenter. org. Innerwork Center, 213 Roseneath Rd. Richmond, VA $18+.
SATURDAY, JANUARY 11
Mindfulness in Mud – 1-4pm. In this workshop you will explore different designs, meditations, and how to transfer them onto clay as you create personal finger labyrinths to center and balance the body and mind in personal mindfulness practice. 804359-0384. Register at InnerworkCenter. org. Innerwork Center, 213 Roseneath Rd. Richmond, VA. $40+.
Ongoing Events
Sunday
Goat Yoga Brunch & Bubbly – 11:30am1:30pm. Pactamere Farm and Goat Yoga RVA are hosting morning goat yoga followed by a delicious brunch with unlimited mimosas. During the 45 minute class, your certified instructor will guide you into a series of poses with the assistance of our 26 Nigerian dwarf goat yogis. Pactamere Farm, 15577 Stone Horse Creek Rd., Glen Allen, VA. Tickets available at PactamereFarm.com. $65.
Sunday Sound Meditation – 6:30-7:30pm Experience the profound effects of sound vibrations as you journey inward on a wave of relaxation and healing. $5-$25 sliding scale. LivingWaterrva.com. 1000 Westover Hills Blvd Richmond, VA.
The Bench – Community Sit (every 4th Sunday) – 4-5pm. Step away from the noise and into stillness. The Bench is a simple gathering for shared silence, open to everyone regardless of experience or background. There is no agenda, no particular style, no instruction, and no expectations. It’s an invitation to simply come as you are, sit in silence, and be. 804359-0384 Register at InnerworkCenter. org. Innerwork Center 213 Roseneath Rd., Richmond, VA. FREE.
Monday
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.
SATURDAY, JANUARY 18
Integrative Mental Health – 10am-1pm. If you've ever felt trapped in unhelpful rumination, worries, mood changes, stress or other dysregulated emotions, this workshop is for you. Learn what your emotions do for you and how to navigate them effectively. Discover techniques for handling stress and tolerating distress, fostering flexibility and radical acceptance. Gain insight into how your nutrition and lifestyle patterns may be impacting you. 804-359-0384. Register at InnerworkCenter.org. Innerwork Center 213, Roseneath Rd. Richmond, VA. $50+.
SUNDAY, JANUARY 19
Metta Meditation Series – 11am-1pm. Join Metta for a 90-minute session for guided meditation, prayer and journaling/ reflection. SoulShine Studios, 9200 Stony Point Pkwy, Richmond, VA 804-355-9593. SoulShinestudios.com/events. $45.
Bach Flower Remedies – 3-5pm. Flower Essence Remedies are a gentle, homeopathic approach to emotional healing. The most effective way to use flower remedies is to create a custom blend, which is designed to be taken daily for 4-6 weeks. In this workshop, participants will work with a trained practitioner to find the best remedies for their current emotional needs. 804-359-0384. Register at InnerworkCenter. org. Innerwork Center, 213 Roseneath Rd. Richmond, VA. $35+.
Ageless Yoga – 10:30-11:45am. 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.
Beginner Qigong with Jonah Marsh –5:30-6:45pm. 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.
The Artist's Way – 6:30-8:30pm. This twelve week course is for all who seek to get in touch with their imagination, inner self, and playful nature. 804-359-0384 Register at InnerworkCenter.org. Innerwork Center 213 Roseneath Rd., Richmond, VA $155+ Scholarships available.
Tuesday
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. 804-741-5267. GlenmoreYoga.com.
Yoga for Bone Health – 9:45-11am. Increase bone & muscle through 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: 804-741-5267 or GlenmoreYoga.com.
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.
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.
Men’s Grief Discussion – 1:30-3pm (1st & 3rd Tuesday). This group is peer led, free and a place to listen or share grief experiences with others with similar grief experiences. Open to anyone that has lost a significant other or spouse. Bliley's Funeral Home 3801 Augusta Ave., Richmond, VA. 804-3553800.
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.
Qigong – 5:30-6:30pm. Qigong refers to movement practices developed in ancient China and literally means energy work or energy skill. Qigong movements are done slowly and in harmony with one's mindintention and breath, fully bringing one into the present moment and fostering an alert yet calm state of mind. 804359-0384 Register at InnerworkCenter. org. Innerwork Center, 213 Roseneath Rd. Richmond, VA $17+.
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.
Wednesday
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. Widow’s Tea Talk – 1:30-3pm (Every 4th Wednesday). This group is peer led, free and a place to listen or share grief experiences with others with similar grief experiences. Open to anyone that has lost a significant other or spouse. Bliley's Funeral Home, 3801 Augusta Ave., Richmond, VA. 804-355-3800.
Thursday
Small Group Mat Pilates – 8-8:45am. Join Mary Beth Blend, a Physical Therapist with over 20 years of expertise, for an enriching 5-week Experiential Pilates Mat Class series. With a focus on posture refinement and core strength enhancement, you'll learn how Pilates can positively impact your body and overall well-being. SoulShine Studios 9200 Stony Point Pkwy., Richmond, VA. 804-355-9593. Soulshinestudios.com/ events. $100 for the four-week series.
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.
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/drop-in. 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.
YOGAbility – 11am-12:15pm. This instudio 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. 804-7415267. GlenmoreYoga.com.
Friday
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. 804-741-5267. GlenmoreYoga.com $20
Online Tibetan Rites – 10:30am-11:45pm. The Five Tibetan Rites is a system of exercises reported to be more than 2,500 years old. The Rites are said to be a form of Tibetan yoga similar to the yoga series that originated in India. The Five Tibetan Rites enhance mental clarity and memory, balance the hormones, improve health and support emotional well-being. This is an online-only class; please register in advance to get the Zoom link. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.
Level 1 & 2 Yoga – 10:45am-12noon. This in-studio traditional yoga class takes students beyond the beginner level. The class will flow through poses and include more challenging options, ending with a relaxation session. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.
Saturday
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, 804-7415267 or GlenmoreYoga.com.
Aerial Yoga – 10:45am-12pm. This beginnerfriendly class for adults of all ages combines traditional yoga with the support of a suspended silk hammock. You will be guided through a series of poses and flows designed to strengthen, lengthen, and open the body, leaving you feeling confident, connected, and relaxed. $20 Host of Sparrows Aerial Circus, 97 Manchester Road, Richmond, VA. 804-615-0309. HostOfSparrows.com.
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.
Chiropractor
DRS. MAXINE AND JOE ABRETSKI
Omni Family Chiropractic 6806 Patterson Ave. Richmond, VA 23226 804-214-6236
om
We specialize in family-based wellness health care, focusing on correcting the structure of the spine and the function of the nervous system. Our goal is to help families live to their healthiest potential naturally. By addressing spinal alignment and nervous system health, we aim to enhance overall well-being and support longterm health!
Concierge Medicine
WELLCOMEMD
2500 Gaskins Rd, Ste A 866-942-4522 · WellcomeMD.com infoRichmond@WellcomeMD.com
Experience concierge medicine with a functional medicine approach. Comprehensive and proactive, limited number of patients, unhurried 30-minute consultations for a personal and effective relationship with your physician. Schedule a discovery call today. See ad, page 2.
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. See ad, page 24.
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 ages 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.
(Biological/Holistic)
NEIGHBORS AND HEROD FAMILY DENTISTRY
Dr. Brian Herod 1009 Crowder Dr., Midlothian, VA 23113 804-794-8745 • MidloDental.com
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.
Doctors
NANCY A. POWELL, M.D. River’s Way Healthcare of Virginia 5500 Monument Ave, Ste T 804-379-4560
RiversWayHealthcareVA.com RiversWayVA@gmail.com
Offering expanded healing services. Providing traditional primary care and alternative approaches to support the body’s ability to heal itself. Extensive study in the mind-body connection to achieve optimal health. Certified by the Board of Family Medicine and by the American Board of Scientific Medical Intuition.
Enneagram Coaching
REV. CHERYL FARE, MFA, LUT
Certified Enneagram Coach
Ordained Unity Minister
CherylFare.com
CherylFare@gmail.com
804-399-1527
The Enneagram is a dynamic system for personal, professional and spiritual growth. Working with an Enneagram Coach opens awareness around personality patterns, creates pathways for relationship connections, and empowers transformation for a happier and healthier life. Sessions available in-person or online. Learn more at CherylFare.com.
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 19.
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. See ad, page 13.
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
At GreenHealing, we strive to make the process of obtaining a medical marijuana card and locating certified cannabis physicians as easy as possible for our patients.
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 25 & 32.
Naturopathic Doctor
DR. MICAH ALLEN, ND, LAC, FABORM
Essential Natural Health
804-464-3315
DrMicahAllen.com
Dedicated to providing personalized holistic healthcare solutions in Richmond, Virginia. Our practice focuses on integrating time-tested acupuncture techniques with innovative medical solutions to achieve significant and enduring results for our patients. Specializing in challenging chronic conditions such as peripheral neuropathy, infertility and pain, we strive to help individuals live fulfilling lives. At Essential Natural Health, we prioritize understanding each patient as a whole person. We develop customized preventive and natural medicine health plans for all ages, from pediatrics to geriatrics. Our approach is grounded in harnessing the body's inherent healing abilities through tailored treatment plans designed to address individual needs effectively.
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 Phar macy, has been an industry leader for 23+ years. Specialists in customized compounding, bioidentical hormones, veterinary/equine compounding, traditional pharmacy, palliative care, professional quality supplements, CBD experts, Food Inflammation Testing, and more. See ad, page 21.
Thermography
DEBBIE TROXELL, RN, MSNH Thermographer
The Wellness Village 1404 Starling Dr, Richmond 804-683-7774
RVAThermography.com
Yoga
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 9.
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, multi-level classes from Ageless Gentle, Beginner and Yin to Vinyasa Flow, Restorative and Meditation. 200- and 300Hour Teacher Training. Voted best Richmond Yoga Center.
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