Natural Awakenings Richmond Nov/Dec 2023

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The Healing Potential of Generosity

Embracing the Joys of Minimalism Celebrating With Veggies Plant-Forward Holiday Dishes

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letter from publisher

HEALTHY LIVING HEALTHY PLANET

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ear Loyal Readers, It is with immense pleasure and anticipation GREATER RICHMOND EDITION that we welcome you to the forthcoming issue of Natural Awakenings Richmond. Autumn is a season Publisher Regina Hall Rudolph of transition, personal change and growth. It encourages Editors Tammie Jones reflection on the importance of embracing progress as a Randy Kambic natural part of our spiritual journey. In a world character Martin Miron ized by constant hustle and an overload of information, Design & Production Patrick Floresca we invite you to explore the profound connection between mental well-being, minimalism and the transformative CONTACT US 12220 Chattanooga Plaza, Suite 122 power of kindness and generosity.

Midlothian, VA 23112 For those who follow Earth-centric or nature-based 804-495-0325 Regina Hall Rudolph, Publisher spiritual paths, fall is a time to connect with the changRegina@NARichmond.com NARichmond.com ing rhythms of the natural world, appreciate the beauty of the maturing landscape and honor the Earth’s cycles and seasons. Falling leaves are often associated with the concept of letting go, and just as trees shed their foliage, this is a time for individuals to release what no longer serves them. It may be a symbolic act of purging negative habits, thoughts or Natural Awakenings Richmond emotions and making space for new growth and possibilities.

Facebook is a registered trademark of Facebook, Inc. In this edition, we delve deep into the healing potential of a minimalistic lifestyle and SUBSCRIPTIONS how simplicity can breathe new life into your mental health. These pages will guide you on Subscriptions are available by sending $12 a journey to declutter your mind, as well as your physical spaces. By embracing simplicity (for 6 issues) to the above address. and balance, you can reduce stress, anxiety and the overwhelming sense of busyness that sometimes overshadows our lives.

NATIONAL TEAM Our features and departments reveal how the joys of minimalism provide a path to CEO Kimberly B. Whittle rediscovering your true self and finding contentment in life’s uncomplicated pleasures.

National Editor Sandra Yeyati Moreover, we explore the incredible potential for transformation that lies in simple acts of Editor Brooke Goode kindness and generosity. By sharing our time, resources and goodwill with others, we can Copy Editor/Proofreader Melanie Rankin heal not just our own hearts, but also those of our community. Acts of generosity conLayout 13 Moons Publishing nect us on a deeper level, creating a sense of purpose and fulfillment that fosters positive National Advertising Lisa Doyle-Mitchell mental health.

CONTACT US Our mission at Natural Awakenings magazine has always been to empower you with Natural Awakenings Publishing Corporation the knowledge and inspiration needed to live a life of holistic well-being. We extend our 350 Main Street, Suite 9B Bedminster, NJ 07921 heartfelt gratitude for your ongoing support and engagement as you continue to be an esPh: 239-206-2000 sential part of our thriving readership.

NaturalAwakenings@KnoWEwell.com Warmest wishes for a season of simplicity, compassion and well-being.

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Sincerely, Regina

and family!

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Contents

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

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13 BIG ISSUES CREATE BIG FEELINGS IN KIDS

16

14 THE JOYS

OF MINIMALISM

A Rich Life With Less Stuff

16 PLANT-FORWARD HOLIDAYS

Festive Foods Everyone Will Crave

22 MARIA RODALE

25

On Letting Nature Heal Itself

24 HOLIDAY WORKOUTS

Tips for Staying Motivated

25 A PEBBLE ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 804-495-0325 or email Regina@NARichmond.com.

Deadline for ads: the 10th of the month.

EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Regina@NARichmond.com. Deadline for editorial: the 10th of the month.

CALENDAR SUBMISSIONS Email Calendar Events to: Regina@NARichmond.com or fax to 804-495-0325. Deadline for calendar: the 10th of the month.

NATIONAL MARKETS Advertise your products or services in multiple markets!

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

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

26

OF KINDNESS IN THE STAGNANT POND

26 TRADITIONAL

CHINESE VETERINARY MEDICINE

Supporting Pets With Ancient Healing Wisdom

DEPARTMENTS 6 news briefs 8 health briefs 10 global briefs 12 business spotlight 16 conscious eating

22 wise words 24 fit body 25 inspiration 26 natural pet 28 calendar 30 resource guide November/December 2023

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The Garden is Glowing

news briefs

Open House at Glenmore Yoga

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lenmore Yoga and Wellness Center will host its annual open house, Gather at Glenmore, from 1 to 3 p.m., November 11. Participants can join the staff for conversation, refreshments and door prizes.

Highlights include a new art exhibit by the Tuckahoe Artists Association, handcrafted pottery by Rhona Arenstein, an aromatherapy line by Carolyn Hazel and jewelry created by Kim Brown and Jessica Suidan. Current and new students, friends and family, and anyone else that's interested in learning about Glenmore’s classes, programs and massage offerings are welcome.

Location: 10442 Ridgefield Pkwy., Gleneagles Center, Richmond.

For more information, call 804-994-1120 or email SaraHuntPR@gmail.com.

Volunteers Needed to Serve Elders

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he Shepherd’s Center of Richmond (TSCOR) is looking for volunteers to teach classes in their Open University and Lunch & Life series held in the fall, winter and spring. Teachers provide instruction for one-hour classes, lunch speakers give 45-minute presentations with a short Q&A and volunteers may select the topics.

TSCOR provides a place for older adults to help one another stay active, independent and engaged through enrichment programs and volunteer service to their peers. They believe in the potential of older adults to teach, learn, grow and give back to our community, while recognizing the significant health benefits of remaining active and avoiding social isolation.

Dr. Elbert Cole, a minister in Kansas City, Missouri, observed that as individuals retired from careers and moved into the next stage of life, they maintained a desire to continue growing and contributing to society. In 1971, a community team created a new organization that provided opportunities to meet these needs, and The Shepherd’s Center of America opened in 1975.

Annual membership is $25. For more information, visit tscor.org/volunteer/teach-a-class.

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he sixth annual Garden Glow, at Maymont, will run through November 12. After dark, dramatic lighting effects transform the familiar gardens and architecture into a sensory adventure. Wednesday through Sunday evenings, the Glow Village springs to life on the Carriage House Lawn, featuring cozy fire pits, a rotating selection of local food trucks, a Glow Bar and fun activities like the life-size Big Bright Mega Light and the Shadow Wall. Guests can shop from an array of brightly lit accessories and the highlight of the evening is an immersive, self-paced stroll through the gardens.

Maymont President and CEO Parke Richeson says, “We hope everyone has a chance to come out and experience Maymont in a whole new light.” This year features a new art installation, Positiva, by local artist Alfonso Pérez Acosta, who is engaging members of the community in a participatory project to paint lightbulbs with messages addressed to someone that could use the positive thoughts. These bulbs will light up the interior of the arborvitae grove alongside the artist’s own hand-painted bulbs.

Guests can take a selfie with the artwork and share their own positive messages via social media.

Location: 1000 Westover Rd., Richmond. For more information, call 804-525-9000 or visit Tinyurl.com/GardenGlow2023.

New Cinnaholic Store in Stafford

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innaholic vegan bakery has opened a new store at 825 Wonder Road, Building 3, Suite 110, at the Embrey Mill Town Center, in Stafford. Local franchise owners and residents Ricardo and Nicole Trevino say, “We are extremely excited to open our doors Ricardo Trevino and share the joy of Cinnaholic with our wonderful community. We are ready to bring Stafford the best cinnamon roll experience they have ever had.”

Ricardo states, “Our family is vegan due to our extreme admiration and love for all living species. Cinnaholic’s business model and philosophy are exactly what I was looking for. Cinnaholic is a great bakery that happens to be 100 percent plant-based, and their product is a work of art for the senses.”

Cinnaholic chain operates vegan bakeries in Maryland, Virginia, New Jersey, Pennsylvania and North Carolina.

For more information, call 802-468-7638, email CinnaholicStafford@gmail.com or visit Cinnaholic.com.

Birth in Color Fundraiser

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onprofit Birth in Color RVA will conduct a Gala and Silent Auction on November 11, their fifth birthday, at the Hippodrome Theater, in Richmond, to highlight other small and local businesses in Virginia and raise the funds to grow through 2024.

Birth in Color is committed to defending all aspects of reproductive justice, ensuring that people and families have the resources to make healthy decisions about their bodies and can safely parent their children. They support the community via doula support, policy and advocacy.

The organization started in 2018 and prompted some of the first serious discussions about Black maternal health in the Richmond community and around Virginia. Founder and Executive Director Kenda Sutton-EL’s great-grandmother was a successful midwife. History shows that Black women are more likely to die during pregnancy, childbirth or postpartum than any other demographic in the U.S.

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November/December 2023

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health briefs

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Causes of Long COVID

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Acupuncture to Boost Muscle Health

Muscle loss can have a significant impact on a person’s quality of life, leading to decreased mobility and strength. A study published in the Journal of Acupuncture and Meridian Studies offers evidence that acupuncture may stimulate muscle regeneration and preserve muscle health, thus serving as a potentially noninvasive solution to muscle atrophy.

The study of patients with sarcopenia, a disorder involving accelerated muscle loss, was conducted at Nanjing Hospital of Traditional Chinese Medicine. The control group was given nutritional treatments, and the study group was given the same nutritional treatments plus 24 sessions of electro-acupuncture over the study’s 12-week period. While both groups experienced improvements, the acupuncture group experienced more significant improvements in skeletal muscle mass and grip strength, as well as the ability to complete a 20-foot walk more than one minute quicker.

Since the spring of 2020, approximately 200 million Americans have been affected by COVID-19. For the 28 percent of patients that had or have long COVID, the initial infection was just the beginning of an extended and confusing journey of illness. A group of functional medicine doctors have identified five interconnected physiological drivers of long COVID: tissue damage in one or more organs; persistence of the COVID virus; chronic inflammation; an imbalanced gut microbiome; and a lack of energy production from mitochondria in the body’s cells.

Preexisting conditions, such as obesity, diabetes, metabolic syndrome, cardiovascular disease and a history of chronic fatigue or other post-viral syndromes, also contribute to the risk of this lingering condition.

While there are no definitive tests for long COVID, a deeper understanding of its drivers and risk factors can help healthcare professionals better manage and treat this complex syndrome.

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Promising Developments for Artificial Kidneys

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Exploring COVID Immunity

Scientists from around the world are looking at those lucky people that never tested positive for COVID-19 or were asymptomatic despite repeated exposure to the virus. The COVID Human Genetic Effort is an international consortium seeking genetic and immunological causes of the disease. This international group of researchers has three aims: recruit patients with critical COVID-19 pneumonia and their family members that never tested positive or were asymptomatic; search for genetic variants from the patients and family members participating in the study; and study the genetic variants biochemically and the patients’ cells immunologically.

The consortium has recruited approximately 1,000 subjects worldwide. If the researchers can identify a protective genetic factor, it is possible that they could develop drugs to prevent infection and limit the spread of the virus.

At least 20 percent of COVID-19 patients that tested positive were asymptomatic. Researchers at the University of California, San Francisco, conducted research as to why they were able to rapidly clear the virus. They found that of the more than 13,000 people in the study with the human leukocyte antigen (HLA) that tested positive for COVID-19, 10 percent were totally asymptomatic, not even experiencing a scratchy throat. Those with a specific genetic version of HLA were more than twice as likely to have an asymptomatic infection and eight times as likely if they had two copies of the gene.

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

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

Vitamins May Improve Memory

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

November/December 2023

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global briefs

Kichigin/Canva

Researchers have been exploring sustainable alternatives for electronic materials due to the increasing generation of electronic waste.

In a recent study published in Science Advances, a team of scientists introduced a novel approach called MycelioTronics, which utilizes fungal mycelium as a biodegradable substrate for electronic devices.

Traditionally, these components have been made using materials such as polymers and plastics, which are difficult to recycle. The use of fungal mycelium, specifically the Ganoderma lucidum fungus, offers a sustainable alternative. The mycelium grows naturally on dead hardwood and can be efficiently and scalably cultivated to form a mycelium “skin”.

The mycelium skin can be used as a biodegradable substrate for electronic circuit boards. High thermal stability allows for the processing of electrical components on top of the mycelium skin using standard techniques like soldering. Metallic films can be deposited on the harvested mycelium skins, creating circuit paths. The researchers also propose the concept of mycelium batteries, using the mycelium skin as both battery separators and casings.

This opens up the possibility of creating fully biodegradable and sustainable electronic devices.

Restoring Near-Extinct Chocolate

Ecuador’s Nacional cacao bean was a worldrenowned delicacy until a blight and witches’ broom disease eradicated most trees in the early 1900s. After the discovery of nine 100-year-old Nacional trees in an isolated section of Ecuador, the Third Millennium Alliance (TMA), a conservation nonprofit, and To’ak Chocolate, a private company, are working to bring this ancient cacao variety back to life.

With careful grafting in 2018, TMA and local farmers successfully planted 189 clones of the tree to produce new seeds. TMA distributes their offspring to any local cacao grower that wants to help save the ancient varietal. To support the restoration efforts, To’ak Chocolate and TMA are paying growers higher market rates and supplemental amounts to plant Nacional.

Once again, chocolatiers in Ecuador and other countries are expressing interest in the rare Nacional cacao because of its complex and bold, yet smooth, aroma and flavor.

Consumers can help by becoming connoisseurs of outstanding chocolate and buying chocolate made of Nacional. It is a small way to improve the environment while indulging the taste buds.

Air Pollution and Antibiotic Resistance

rodrigo-flores/shutterstock.com

Using Fungal Mycelium for Electronics

Chris LeBoutillier/Canva

Air pollution is not only harmful to human health, but it can also contribute to antibiotic resistance. Using 18 years of data from 116 countries, researchers observed that exposure to high levels of particulate matter air pollution can significantly increase the risk of antibiotic resistance in bacterial infections.

Excessive and often inappropriate use of antibiotics has contributed to the evolution of superbugs that are resistant to life-saving antibiotics.

However, this study published in The Lancet reveals that air pollution also plays a role in exacerbating the issue. The harmful particles in the air act as vehicles, facilitating the spread of antibiotic-resistant genes and promoting the survival and proliferation of resistant bacteria. By raising awareness about the environmental factors contributing to antibiotic resistance, changes to mitigate pollution and protect public health can be implemented. Efforts to reduce air pollution through stricter regulations, cleaner energy sources and sustainable practices can make a significant impact in preserving the efficacy of antibiotics.

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business spotlight

Helping the Brain Help Itself

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Kris Tschetter

ereset is a wellness experience that uses advanced technology to support a person’s brain to relax, rebalance and reset itself. In Vienna, Virginia, the Center offers brain balancing to help the brain release stuck stress and freedom from fight-or-flight or freeze responses of the body’s autonomic nervous system. The result is better sleep, mood, memory, focus and mental clarity.

Kris Tschetter is owner of Cereset in Vienna and a Certified Tech Coach. She began using Cereset as a professional golfer on the LPGA after developing the yips, an involuntary muscle jerk that can throw off a putter and are driven by anxiety. The idea of a non-invasive, holistic approach appealed to her. “With Cereset there is no outside intervention, stimulus or medication of any kind. It’s your brain driving the process to self-optimize.” Cereset helped her brain reset her body’s stress response and overcome the yips. “Not only did my golf game get better, but I got rid of the anxiety, and I started to sleep again.” There was no Center near her home to continue sessions, so she opened her own in 2022.

Cereset, in Vienna, is the only Center in the mid-Atlantic region.

“Most of our clients have come to us through referrals from as far away as Richmond and Long Island, New York. Friends or a family member who really want their

loved one to feel better.” When we have too much stress, the brain can have difficulty balancing the workload. Corresponding lobes of the brain, for example, don’t harmonize.

“Like sections of an orchestra that don’t play well together,” Cereset founder and CEO Lee Gerdes has said. Gerdes was assaulted in 1992 and suffered traumatic brain injury. He developed and used the original Cereset technology to help him overcome PTSD. Cereset is headquartered in Scottsdale, Arizona.

Cereset's patented BrainEcho technology uses the brain's own brainwave rhythms to reset itself. It does not diagnose, treat or prompt an effect to the brain. The brain is the master control of the body and it can self-optimize; essentially, if it can see itself, it can make necessary corrections to its own performance. The brain knows what healthy looks like.

One of the highlights clients have experienced is a sense of greater connection to self. “What is amazing is to watch a client’s eyes light up once they experience a greater sense of self-awareness. When the brain is optimizing it is getting in harmony with itself. Brain fog lifts, their mind becomes clearer and there is a deeper sense of connection to self and self-awareness. To see a person's eyes light up when they begin to feel that relief and see themselves, it’s such a beautiful thing.”

Clients start with a five-session package with each session lasting 60 to 90 minutes. The brain is able to “see” all parts of itself and gets to work immediately. "Then we take a three-week break, which is an integration period, as new neuropathways continue to build. We have two Certified Tech Coaches who monitor and graph progress and recommend additional sessions for long-term success. Humans are complex and our health is affected by stress, illness and injury. As a professional athlete I understand the importance of giving the body support to heal. Our goal is to empower you by supporting the body’s most amazing capability: self-healing.”

Family discounts are available. Cereset Vienna is located at 404 Pine St. SE, Ste. 206, in Fairfax County, VA. For appointments and more information, call 703-517-7776 or visit Cereset.com.

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At their 2023 meeting in India, the leaders of the Group of 20 (G20) countries responsible for approximately 80 percent of the planet’s greenhouse gas emissions have agreed to triple the use of renewable energy and allocate more funds toward managing climate change-related disasters. However, they did not reach a consensus on phasing out fossil fuels, especially coal, a major contributor to carbon emissions. The G20 did not give specifics on how policies and targets might be amended or how to pay for the estimated $4 trillion a year needed for the clean energy transition. The declaration by the G20 countries

sets the stage for more discussions at the 2023 United Nations Climate Change Conference, commonly known as COP28, later this year in the United Arab Emirates.

The G20 announcement has sparked discussions on the feasibility and implications of replacing fossil fuels with renewable energy sources. Alternatives to fossil fuels exist, such as energy derived from solar, wind, geothermal, hydroelectric or biofuel sources, but the replacement of fossil fuels is complex. Significant challenges remain in terms of the scalability, storage capacity and dependability of renewable energy. For instance, the production of solar and wind energy is dependent on the weather, and storing excess energy for later use requires substantial technological improvements. Significant investments are needed to overcome these limitations.

There are compelling reasons to reduce the use of fossil fuels. Their combustion results in the release of carbon dioxide and other greenhouse gases, leading to climate change and global warming. Additionally, extracting and using fossil fuels create environmental problems like air and water pollution and biodiversity loss. However, completely replacing all forms of fossil fuel use in the near term may not be feasible. A combination of strategies, including energy efficiency, conservation and the development of new technologies, is necessary to transition to a sustainable and low-carbon energy system.

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G20 Progress on Clean Energy, but Not on Fossil Fuels

Big Issues Create Big Feelings in Kids

by Miri Eynan

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aising kids can be a wild, exciting ride, comprising endless ups and downs, joys and challenges. Every parent loves their kids to the core, but it is the hardest job on Earth, and no child comes with an instruction book or manual. The past few years had been especially difficult on parents and kids dealing with uncertainty, fear, school closures, social isolation and even exposure to illness and death.

These factors contributed to elevated stress and anxiety among our young ones.

It was often difficult to exhibit strength and calm when the world seemed so unsafe.

Kids thrive on routine, a sense of security and stability, but recent events presented many unexpected twists and turns so nothing was predictable.

If yourkids are struggling, they are not alone. Many are unsure how to express their big feelings or don’t want to burden others. Some might face fears or social struggles they haven’t experienced before.

It is important for parents and caregivers to understand that the need to express such feelings is normal, indicating that a child is developing and growing up as expected.

We don’t always know what to do when our kids are having trouble. They are not looking for perfect parents, so let's be gentle with ourselves. Children crave connection—they want to be understood,

accepted, reassured and loved.

Parents can help them label their emotions with statements like, “You are feeling sad because your friend didn’t want to play with you during recess today.” Validate their feelings with, “It’s frustrating that we can’t buy this toy right now,” and help them find calm by staying present by their side, offering a hug, suggesting taking deep breaths, exercising or talking to someone they trust.

With behavioral and emotional issues also come opportunities for improvement and growth, strengthening their coping skills and resilience. Change is possible, and it happens every day. If you are concerned about your child’s big feelings, reach out to a mental health provider to determine if they need professional support.

Counseling can guide children how to cope with anxiety, depression, trauma and self-esteem, as well as promote emotional regulation. Most importantly, it can provide a safe place to process challenges, enhance self-awareness, develop life skills, improve communication and build healthy relationships in order to realize their potential as they grow up.

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Miri Eynan is the clinical director at Healing Circle Counseling, in Midlothian and West End. For more information, visit HealingCircleCounseling.com.

November/December 2023

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

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

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

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

Onzon/Canva

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

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

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

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

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

Family heirlooms can become even more

BENEFITS FOR THE PLANET

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

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

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

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

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

We try harder to support businesses that align with our values, such as those that

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DECLUTTER STRATEGIES

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

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

prioritize fair trade, ethical manufacturing practices or eco-friendly operations,” she explains. “By adopting minimalism, we don’t just declutter our spaces, we also contribute to social and environmental causes that shape a sustainable future.”

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

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conscious eating

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

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

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

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

Plant-Forward Holidays

FESTIVE FOODS EVERYONE WILL CRAVE

by Veronica Hinke

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THE HOLIDAY CENTERPIECE

photo courtesy of Bart Potenza and Joy Pierson

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

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

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

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

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

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

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

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

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

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

After the cauliflower is roasted, keep it

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

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

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

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

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

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

Remove the cauliflower from the oven.

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

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

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

Recipe and photo courtesy of Bart Potenza and Joy Pierson.

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1 Tbsp fresh, chopped sage leaves ¼ cup dried cranberries To make the vegan meatballs, trim the beets and scrub the outside surface, leaving the peels on. Using a food processor or a box grater, shred the beets.

GOLDEN BEET VEGAN MEATBALLS: 1 bunch fresh golden beets (about 5) 1 15-oz can cannellini beans, rinsed and drained (about 1 ¾ cups) 2 green onions, diced 2 cloves garlic, minced 1 cup mushrooms, finely chopped ½ cup fresh, chopped parsley ½ cup finely chopped hazelnuts ¼ cup ground flax seeds ½ cup whole wheat breadcrumbs (may use gluten-free) 1 tsp sage 1 tsp tarragon 1 tsp thyme ½ tsp smoked paprika ¼ tsp black pepper 2 Tbsp reduced-sodium soy sauce 2 Tbsp tahini 1 lemon, juiced ALMOND SAGE CRANBERRY CREAM: 1 cup peeled, slivered almonds 4-6 Tbsp plain, unsweetened plant milk (soy or almond) 1 Tbsp lemon juice 1 clove garlic ¼ tsp freshly ground black pepper ½ tsp ground sage Sea salt (to taste, optional) 18

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Preheat the oven to 375° F and spray a baking sheet with non-stick cooking spray. Form 24 golf ball-sized balls out of the mixture and place them evenly on the baking sheet. Bake the vegan meatballs on the top rack of the oven until golden brown, about 40 to 45 minutes.

Serve with the almond sage cranberry cream.

To make the almond sage cranberry cream, soak the almonds in water for 2 hours (or overnight).

Drain the water and place the soaked almonds in the container of a blender or food processor.

Add 4 tablespoons of plant milk, lemon juice, garlic, black pepper and ground sage, and process to make a thick, creamy dip. If too thick, add 1 to 2 tablespoons of plant milk as needed to create the desired texture.

Transfer the cream to a dish and stir in the fresh sage, cranberries and salt if desired. Garnish with additional freshly ground black pepper and fresh sage.

NOTE: To make this recipe gluten-free, use gluten-free breadcrumbs and soy sauce.

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

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YIELD: 8 SERVINGS (3 VEGGIE BALLS EACH)

Mix in the soy sauce, tahini and lemon juice—using hands to combine the mixture well. Cover and refrigerate for 1 hour or overnight.

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GOLDEN BEET VEGAN MEATBALLS WITH ALMOND SAGE CRANBERRY CREAM

Add the beets, onions, garlic, mushrooms, parsley, hazelnuts, flax seeds, breadcrumbs, sage, tarragon, thyme, smoked paprika and black pepper. Mix together well.

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photo courtesy of Sharon Palmer

Place the beans in a large mixing bowl and use a potato masher to mash them slightly to achieve a thick mixture with some lumps.

FALL FARRO BAKE photo courtesy of Sherry Coleman Collins

YIELD: 4 TO 6 SERVINGS 1 cup farro 4 cups winter squash, peeled, seeded and chopped 1 onion, chopped 2 ribs celery, chopped 3 cloves garlic, minced 1 Tbsp olive oil 6 oz oyster mushrooms, chopped 2 cups kale, chopped 1 can cannellini beans, drained and rinsed 1 cup vegetable broth ½ cup parsley 2 tsp fresh thyme 1 pinch salt and pepper TOPPING: ½ cup buttery crackers, crushed 2 Tbsp melted vegan butter or olive oil

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Preheat the oven to 400° F. Roast the squash until tender, about 25 minutes. Meanwhile, cook the farro in water according to the package directions.

In a large saucepan over medium-low heat, sauté the onion, celery and garlic in olive oil until the onions are translucent and tender, about 5 minutes.

Add the mushrooms and raise the heat to medium, cooking until they have released their liquid, about 6 to 8 minutes. Add the kale and cook until wilted, about 3 minutes more.

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In a large bowl, combine all ingredients, including the roasted squash and cooked farro, and season to taste with parsley, thyme, salt and pepper. Pour the mixture into a prepared casserole dish, cover tightly with foil and bake at 350° F for 15 minutes. Remove the cover and sprinkle with the topping ingredients, then bake until browned, about 5 minutes.

Recipe and photo courtesy of Sherry Coleman Collins, MS, RDN, LD. November/December 2023

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

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

Preheat the oven to 400° F.

YIELD: 4 TO 6 SERVINGS CURRIED LENTIL FILLING: 1 tsp extra-virgin olive oil ½ medium onion, finely chopped 2 cloves garlic, minced 2 Tbsp water 1 medium carrot, chopped ½ cup brown mushrooms, chopped ½ cup frozen peas, thawed 1 Tbsp curry powder ¼ tsp black pepper ½ cup small green or brown lentils, uncooked 2 cups vegetable broth ¼ cup chopped walnuts

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

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

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

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

Place plant-based milk in a small dish.

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

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

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

PASTRY: 1 package vegan puff pastry, defrosted (1 lb 1.5 oz cut into 8 5-by-5-inch squares) ½ cup water 2 Tbsp plant-based milk, plain, unsweetened In a large skillet, heat the olive oil.

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

Add the lentils and vegetable broth, stirring to combine. Cover and let simmer for about 15 minutes, stirring occasionally. Then remove the lid and allow to simmer for another 15 minutes until the liquid is absorbed and the lentils are tender but 20

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

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MINI CURRIED LENTIL WELLINGTONS

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

Tanya Sid/shutterstock.com

photo courtesy of Sharon Palmer

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

Preheat the oven to 350° F.

photo courtesy of Kristi Erdal

Line a large, rimmed baking sheet with parchment paper.

Place the nuts in a large mixing bowl and add cumin, brown sugar, cayenne pepper, salt and black pepper. Mix and set aside.

In a medium saucepan over medium-low heat, melt the butter.

Add the rosemary and stir occasionally. Cook until fragrant, approximately 1 to 2 minutes. Make sure not to over-simmer until it burns, and do not bring it to boil. Remove from the heat and stir in the maple syrup.

ROSEMARY SPICY ROASTED NUTS

Pour the melted butter and rosemary mixture over the nuts.

Stir thoroughly until mixed well.

YIELD: 8 TO 10 SERVINGS

Transfer the seasoned nuts into the prepared rimmed baking sheet. Using the back of an offset spatula, spread the nuts across the baking sheet evenly.

2½ cups mixed nuts ⅓ cup pistachio nuts (optional) 2 Tbsp unsalted butter 2 heaping Tbsp finely chopped fresh rosemary 1 Tbsp cumin 1 Tbsp light brown sugar ½ tsp cayenne pepper 1 Tbsp kosher salt

Bake for 20 minutes. Stir after the first 10 minutes.

Let the nuts cool slightly before transferring them into containers. They will harden and stick to the pan if they cool completely. Transfer to mason jars if gifting.

Recipe and photo courtesy of Kristi Erdal.

THIS IS NO TIME

FOR PAIN

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¼ tsp fresh-cracked black pepper 1 Tbsp pure maple syrup

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November/December 2023

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wise words

Maria Rodale

ON LETTING NATURE HEAL ITSELF

by Sophia Ellis Kreider

photo courtesy of Rodale Institute

WHAT IS THE MOST SIGNIFICANT MESSAGE NATURE IS TRYING TO SHARE WITH US?

B

estselling author, activist and gardener Maria Rodale is a board member of Rodale Institute, a nonprofit dedicated to growing the regenerative organic agriculture movement through research, farmer training and education. She is the former CEO of Rodale Inc., the global health and wellness media company that published notable books and magazines, including Al Gore’s An Inconvenient Truth.

Her own books include Organic Manifesto: How Organic Food Can Heal Our Planet, Feed the World, and Keep Us Safe, as well as Scratch: Home Cooking for Everyone Made Simple, Fun, and Totally Delicious.

In her latest work, Love, Nature, Magic: Shamanic Journeys into the Heart of My Garden, Rodale leads readers through her

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relationship with the plants, animals and insects that inhabit her garden and shares the life lessons these often misunderstood creatures taught her.

WHY DID YOU WRITE THIS BOOK? It was a combination of sensing that “spirit” wouldn’t allow me not to and the recognition that I could write the book in my own way, with humor and irreverence. It’s been my experience that once we begin following the path that spirit provides for us, things become easy. As someone on the older side of life, I’ve also noticed that when I don’t listen to that guidance, I tend to really mess things up, so even when I don’t understand the path, I have to follow it.

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The overarching message, which has been reinforced since I wrote the book, is that nature wants to feel free to do whatever it needs to do to heal things. The more we try to control nature, the more frustrated it gets. The same is true for people; the freer we feel, the happier and more productive we are. All efforts to control, whether it’s controlling human behavior or landscapers trying to control the landscape, are not helpful in any way. If we want to solve the climate crisis or the environmental crisis, we need to allow nature to be free and do its job.

The other message I received from nature relates to humans’ tendency to search for plants, take them, hoard them, eat them and rub them on our skin. In reality, we don’t need to do these things to benefit from plants. We can simply be in harmony with them in order to absorb their healing energy. So again, it’s about freedom, releasing control and trusting our relationship with plants and nature.

WHAT ROLE DOES COURAGE PLAY IN EXPLORING WHAT PLANTS, INSECTS AND ANIMALS HAVE TO TEACH US? Many of us are afraid of having new experiences or have anxiety about things we don’t understand. When this happens, we can choose to stay in the fear or encourage ourselves through it. When we choose courage and curiosity, we often learn a new skill or power. For example, when I was journeying and getting to know mosquitos

and ticks, I felt afraid but chose to keep going.

While I didn’t come to love the mosquitos and ticks, I developed compassion and respect for them.

To understand what nature is communicating to us, we need to get curious and unlearn what our parents and culture taught us about how our garden should look or how we should interact with it. We can ask ourselves, “What am I afraid of?

Where did the fear come from?” and listen for the answer.

WHAT ROLE DOES PERSONAL TRAUMA PLAY IN HEALING OUR PLANET? Trauma is the root of everything—crime, abuse and all the things that make us unhappy and destructive, both towards each other and nature. That’s one of the reasons I was excited to share the parents’ creed in the milkweed chapter. The creed teaches that in order to stop trauma, we must raise kids well from the start. The challenge is that our culture doesn’t provide the information we need to minimize our mistakes or prevent trauma in the first place. Openness to learning about ourselves is key to healing trauma. When we heal our traumas, we are less likely to project trauma onto other living beings, including nature.

If people respond to life with curiosity instead of fear, and love instead of control, we can evolve amazingly fast and have fun doing it. This is the wonderful work we can accomplish together with nature— envisioning and building new systems and ways of being on this beautiful Earth.

Sophia Ellis Kreider is a freelance writer in Lancaster, PA, and a regular contributor to Natural Awakenings. Connect at SophiaEllisKreider@gmail.com.

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fit body

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Holiday Workouts

TIPS FOR STAYING MOTIVATED

by Kiki Powers

Nina Buday/shutterstock.com

MIX IT UP

D

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

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

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

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

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

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

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

STAY MINDFUL

inspiration

A Pebble of Kindness in the Stagnant Pond

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

by Marlaina Donato

FIND JOY

DreamArtist/Canva

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

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

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

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

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

F

rom kindergarten classrooms to inspired blogs, kindness is a practice that is encouraged throughout society.

Compassion—the bedrock of goodwill—is a spark that can easily be snuffed out on the wheel of survival. Spiritual practice is usually associated with attending a house of worship, getting on a yoga mat or keeping a gratitude journal, but one of the most beautiful faces of mindfulness reveals itself when we embody kindness. With the expression of compassion, we become joy in motion.

We do not need to break the bank or give our last drop of energy to consider others, only a willingness to nourish generosity of spirit. Whether we share that last piece of dark chocolate with our significant other or uphold a common courtesy, such as giving someone a well-deserved compliment, a heartfelt gesture can go a long way.

One thoughtful word or deed can be a single pebble thrown into a stagnant pond.

Kindness from pure intentions rather than superficial investment in “good karma” is a form of energy that begets more of the same. Perhaps the greatest advantage of goodwill is the reminder that the world is not such a harsh place after all. This

aha moment, at the very least, can change someone’s day. At the most, it might save a life. Living in the heart means maintaining a higher frequency, which is needed now more than ever.

Here are a few ideas to drop a pebble in the pond:

IN THE HOUSEHOLD n Help someone with their chores: Put out the garbage, empty the dishwasher or set the dinner table. n Run a hot bath or heat up a bowl of soup for a loved one after a long day.

IN THE WORKPLACE n Bring a coworker a cup of coffee or a hard-working boss a surprise dessert. n Take the early shift for someone else.

IN THE COMMUNITY n Offer a free class or service. n Pick up groceries for a neighboring senior.

Marlaina Donato is an author, multimedia expressionist and cultivator of women’s wild well-being. Connect at JaguarFlower.art.

November/December 2023

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natural pet

Traditional Chinese Veterinary Medicine

SUPPORTING PETS WITH ANCIENT HEALING WISDOM

by Kiki Powers

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Traditional Chinese Veterinary Medicine (TCVM) includes the use of food therapy, acupuncture, Chinese herbs and tui-na massage to maintain health and treat disease. Some pets with chronic arthritic pain, inflammatory bowel disease, nerve damage, epilepsy, cancer and other long-term ailments may not respond well to conventional treatments, or the side effects of Western medicine may cause even more problems. That is when TCVM can intercede to provide relief.

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For years, we have seen a growing appreciation in contemporary culture for Traditional Chinese Medicine (TCM) and the complementary role it can play within Western medicine.

Based upon thousands of years of observation, this natural healing approach can be valuable not just for humans, but also for animal companions.

There are a few basic principles governing TCVM. Qi is the life force that flows freely when a pet is healthy and may be blocked or weak when a pet becomes ill.

Yin-and-yang refers to the interplay between natural dualities—such as light and dark or hot and cold—and the need to maintain a balance between these opposing properties. There are five elements— wood, fire, earth, metal and water—which also need to be in balance for optimal health. During an examination, a TCM vet will determine what is out of balance and develop a customized treatment plan.

FOOD THERAPY

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Dr. Ruth Roberts, an integrative veterinarian and pet health coach, applies TCM principles when designing a whole-foods diet to optimize pet well-being and support healthy longevity. “Under TCM principles, foods have warming, cooling or neutral properties when they interact with a pet’s natural energy, and the goal is to find a balance,” she explains. “Many pet ailments may stem from or be related to imbalances within the body, as well as environmental factors, all of which underscore the need for the proper nutritional balance.”

According to Roberts, in a hot climate, a pet might need cooling foods, such as turkey, fish, banana, celery, kelp, spinach, broccoli, cabbage, cucumber and melon.

In colder temperatures, warming foods such as mutton, deer, chicken, ginger, squash and pumpkin are advisable. When

designing a balancing diet, neutral foods may be needed, including pork, bison, salmon, tuna, carrots, green beans, peas, olive oil and shiitake mushrooms.

ACUPUNCTURE Veterinary acupuncture is becoming increasingly popular to relieve pain or treat ailments, including allergies, seizures, reproductive problems and liver and kidney disease. The procedure involves the insertion of very thin needles into specific points on the body, thereby stimulating nerve endings, which then conduct impulses to the brain and spinal cord. It is best to consult an experienced, licensed acupuncturist or TCVM specialist that specifically treats pets.

In a 2017 study published in the Canadian Veterinary Journal, researchers found, “Acupuncture alone or in combination with analgesics reduced pain and improved quality of life in dogs with neurological and musculoskeletal diseases.

Dogs with musculoskeletal disorders had a better improvement in chronic pain and locomotion than those with neurological disorders.”

CHINESE HERBS TCVM uses a number of herbs, roots, mushrooms, bark and other plant-based ingredients to help pets with immune dysfunction, gastrointestinal issues, skin conditions, liver and kidney disease and other long-term, chronic conditions. When it comes to more serious pet health issues, such as osteosarcoma (bone cancer), Roberts suggests the strategic use of full-spectrum hemp extract (CBD), cannabis oil (THC) and medicinal mushrooms. Dosages will differ for each individual pet. It is best to consult an integrative veterinarian or pet nutritionist.

“In several documented cases,

a combination of homeopathy, TCM, medicinal mushrooms and CBD-THC solutions working together synergistically with a healing diet have helped dogs outlive their bone cancer diagnosis without harmful side effects, stressful procedures or complicated vet visits, all at a dramatically reduced cost,” Roberts says. “As they say, ‘An ounce of prevention is worth a pound of cure,’ especially where our beloved animal family members are concerned.”

TUI-NA MASSAGE Also under the TCVM umbrella, tui-na massage uses kneading, pressing and rolling techniques to improve a pet’s health and balance. Among the conditions that respond well to this type of massage are arthritis, muscle tension and soreness, stress and anxiety, joint paint and mobility issues.

The technique focuses on stimulating acupuncture points and energy pathways, or meridians, that promote the smooth flow of qi throughout the body. This treatment can be used in conjunction with complementary therapies to enhance results.

INTEGRATIVE MEDICINE “I strongly believe Traditional Chinese Medicine is good medicine. Western medicine is great medicine. However, the best medicine is an integration of both because each of them has their own strengths and weaknesses,” says Dr. Huisheng Xie, DVM, Ph.D., a clinical professor of integrative medicine at the University of Florida College of Veterinary Medicine, in Gainesville.

According to Xie, TCVM is weak in diagnosis because it does not have sophisticated diagnostic technology. Western medicine’s weakness is the large amount of side effects associated with conventional drugs. “That’s why the best medicine is to integrate both to avoid the weaknesses and take advantage of the strengths of each,” he says.

Kiki Powers is a health writer, blogger and national speaker specializing in plantbased nutrition and healthy green living.

Learn more at RawKiki.com.

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calendar of events

ongoing 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.

featured events SATURDAY, NOVEMBER 11 Glenmore Yoga's Annual Open House – 1-3pm.

Join the staff at Glenmore for conversation, refreshments and door prizes. Also on display will be a new art exhibit, handcrafted pottery, aromatherapy and jewelry. Current and new students, their friends and family, and all who are interested in learning about our classes, programs, and massage offerings are welcome. Glenmore Yoga 10442 Ridgefield Pkwy, Richmond, VA. Free.

SATURDAY, NOVEMBER 11 Birth in Color Gala & Silent Auction – 6-11pm.

Our Gala and Silent Auction serves three purposes.

First, we are excited to celebrate with our community 5 years of work through Birth in Color RVA, November 11 is our birthday! Second, we are looking forward to highlighting other small and local businesses in Virginia. And third, we hope to raise the funds needed to propel us into a year of growth through 2024. Join us at the Hippodrome Theater 528 N. 2nd Street Richmond, VA. $65.

SUNDAY, NOVEMBER 12 SoulCollage – 1-3pm. Gain insights into this time in your life and tell your own individual story working with collage and journaling. SoulCollage is an intuitive collage process for self-discovery and community building. Innerwork Center 213 Roseneath Rd. Richmond, VA. InnerworkCenter.org. $25.

THURSDAY, NOVEMBER 16 Grief Share - Surviving the Holidays – 6:30pm.

GriefShare Surviving the Holidays is for those experiencing the loss of a loved one. Join us at Stony Point Church 2330 Buford Rd Richmond, VA. 804-272-8111. StonyPointChurch.org. Free.

THURSDAY, NOVEMBER 23 The Giving Heart Community Thanksgiving Feast – 3pm. The Giving Heart Community

Thanksgiving Feast is a free event for those in the Greater Richmond Metropolitan Area. Held on Thanksgiving Day, this year’s event will continue to follow safe COVID-19 practices by offering walkin, curbside and (limited) senior/disabled delivery opportunities. For more information on volunteering and donating, call 804-749-4726. Event will be held at the Greater Richmond Convention Center 403 N. 3rd Street Richmond, VA. Free.

SATURDAY, DECEMBER 2 Maymont Merry Market – 12-8pm. Cozy up to a fire pit with a cup of good cheer or hot cocoa and browse hundreds of unique gift items in a curated local artisan market. Live music by Pay Rent Brass Band and roaming carolers will keep spirits high, while tasty food and beverages will keep you fueled for shopping. On Saturday, bring the kids for a visit with Saint Nicholas or a ride on the holiday train around the lawn, and they can make their own decorations and DIY gifts at the Holiday Helpers Craft Station. Maymont Park, 1800 Hampton Street Richmond, VA. Maymont.org. Free.

SATURDAY, DECEMBER 9 Maymont Merry Market – 12-8pm. Cozy up to a fire pit with a cup of good cheer or hot cocoa and browse hundreds of unique gift items in a curated local artisan market. Live music by Pay Rent Brass Band and roaming carolers will keep spirits high, while tasty food and beverages will keep you fueled for shopping. On Saturday, bring the kids for a visit with Saint Nicholas or a ride on the holiday train around the lawn, and they can make their own decorations and DIY gifts at the Holiday Helpers Craft Station. Maymont Park, 1800 Hampton Street Richmond, VA. Maymont.org. Free.

THURSDAY, DECEMBER 21 Winter Solstice Labyrinth Walk – 5-7pm.

Join us at the IWC Labyrinth, across from 3318 Loxley Rd., Richmond, VA. We will gather by candlelight for a self guided walking meditation to mark the shift to Winter by walking the labyrinth.

For more information contact Innerwork Center.

InnerworkCenter.org.

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

Sound Meditation – 6:30pm. Center your mind and ease your spirit. This is a space to listen, to meditate, to rest, to travel with your thoughts. $5-$15. Living Water Community Center, 1000 Westover Hills Blvd.

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.

Online Book Study and Meditation Series – 121pm. Join Randi Weiss, ERYT 500 and Meditation Teacher for a Fall 12-week Book Study and Meditation series online via Zoom (no class on Oct. 9). This offering is open to all students, no prior meditation experience is necessary. $156. Register in advance to get the Zoom link. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

Beginner Qigong with Jonah Marsh – 5:306:45pm. We meet every Monday from 5:30 to 6:45 p.m, and the class is open to anyone wishing to develop a qigong practice. We’ll explore this wonderful aspect of Chinese medicine as a path to increased vitality, health and longevity.$5-$20 sliding scale. LivingWaterrva.com/ 1000 Westover Hills Blvd Richmond, VA. YogaMotion – 5:30-6:45pm. A mixed-level yoga class fusing multiple movement forms including glimpses of tai chi, Pilates, cardio, dance and more.

No experience necessary. $20/drop-in.Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy, 804-741-5267. GlenmoreYoga.com.

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.

Create a Wellness Home – 7:30-8pm. Fun 20-min demonstration of energy technologies that create a wellness environment for you & your family.

Followed by Q&A; sharing of the benefits. Free.

Zoom: Tinyurl.com/CreateWellnessHome. Meeting ID: 787 5872 3980. Password: nikken. Satterwhite. mynikken.com.

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 & Well-

ness Center, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

Yoga for Bone Health – 10-11:15am. 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: 804-741-5267 or 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.

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 in-studio 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.

Yoga and Healing Sound - 7-8pm. A class focused on gentle movement followed by a sound meditation using crystal and Himalayan sound bowls. Guiding Tree Yoga 12205 Gayton Rd., Ste. B. $20-$60 GuidingTreeYoga.com

wednesday Mindfulness and Meditation Mornings – 9:1510am. Explore a variety of mindfulness topics such as acceptance, equanimity, waking up, vulnerability and the four qualities of the heart. Included are brief talks on a specific topic, a guided meditation, a reflection question, and time to interact with other participants. There is no fee for this program, but you must register to receive the Zoom link.

InnerworkCenter.org.

Kundalini Yoga + Meditation – 9:15-10:15am.

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. 804-3590384. HollyHenty.com/offerings.

Intermediate Flow Pilates Mat Class – 9:1510:30am. 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.

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. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

Intro to Mindfulness – 12-1pm, 11/8/23 Join us for an overview of mindfulness - what it is, what

it is not, and how to start increasing your mindful awareness in your day-to-day life. There is no fee for this program but you must register to receive the Zoom link. The Innerwork Center, 213 Roseneath Rd. InnerworkCenter.org. Virtual - Free.

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.

Brain Retraining for Optimal Wellness 5:308:30pm, 11/1/23 In this workshop you will learn how to deal with problematic thoughts and feelings so you control them instead of them controlling you.

We’ll explore practices like mindfulness, intentionsetting, and how to deal with stress effectively.

There is no fee for this program but you must register to receive the Zoom link. The Innerwork Center, 213 Roseneath Rd. InnerworkCenter.org.

Virtual - Free.

Break & Breathe – 12-12:45pm. A guided meditation and an opportunity for group sharing.

The themes will vary each week with a surprise facilitator from the IWC each session! Beginner to experienced practitioners are welcome. There is no fee for this program but you must register to receive the Zoom link. InnerworkCenter.org.

thursday Theraflow Yoga – 8:30-9:30am. In this hour you are invited to make your yoga practice as therapeutic as possible, whatever that means for you. We will use props, asanas, pranayama and acupressure points to help relieve stored tension in the body. Like all Living Water classes, this one is a sliding scale. We suggest $5-$20 as you are able. Always by donation. All are welcome. Living Water Community Center. 1000 Westover Hills Blvd. LivingWaterrva.com/events.

Vinyasa Flow – 9-10:15am. 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. 804-741-5267.

GlenmoreYoga.com.

Postnatal Yoga – 10-11am. $16; multi-class 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/yoga.

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 - 11-12:15pm This in-studio therapeutic yoga class is designed to educate, assess and help you progress in everyday life skills including

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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.

Dream Incubator – 6:30-7:30pm. Monthly on the 3rd Thursday. $5-10. A compassionate space to center, nurture your heart space, and incubate your dreams of a better world. Guided meditation, journaling and sharing. Living Water Community Center. 1000 Westover Hills Blvd. LivingWaterrva.com/events.

friday Yin Yoga - 9-10:15am This 75-minute in-studio 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.

Vinyasa Flow Level 3 Yoga – 9-10:15am. Challenging class focused on more advanced postures w/emphasis on alignment & form. Randi Weiss.

In-person & online. $70/4 classes/mo, $20/drop-in.

Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Intermediate Vinyasa Yoga – 9-10:15am. This is a challenging class that moves into more advanced postures with emphasis on alignment and form. Integrates breath and movement, increases core strength and cultivates a deepening internal awareness. The vinyasa series may comprise up to 50 minutes of class time and concludes with a relaxation. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

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. 804-741-5267. 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.

Candlelit Yin (Women’s Circle) – 6:30-7:45pm.

2nd and 4th Fridays. Step into a peaceful sanctuary

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with Candlelit Yin Women’s Circle. A gathering designed to nurture and celebrate the feminine spirit.

Living Water Community Center. 1000 Westover Hills Blvd. Livingwaterrva.com/events. $25.

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

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.

DENTIST (BIOLOGICAL/HOLISTIC)

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.

Aromatherapy Yoga – 10:30am-12:30pm.

12/16/23 Learn how essential oils can enhance your yoga practice. Join Carolyn Hazel, ERYT 500 and certified Aromatherapist for a class that will incorporate essential oils to enhance the practice physically and mentally as well as energetically.

All levels are welcome. CEU credits available for yoga instructors. Glenmore Yoga, 804-741-5267 or GlenmoreYoga.com. $35.

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.

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, fluoride-free, 3-D cone beam.

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 13.

Prenatal and Postpartum Yoga Class – 11amnoon. 11/4/23 & 11/18/23 The prenatal and postpartum yoga program from Birth In Color is designed to prepare you for your unique birth experience.

Sentara CarePlex Hospital - 3000 Coliseum Drive, Hampton, VA $10.

Skillfully Navigating Challenges with Loved Ones – 1-5pm. 11/4/23. This workshop offers a time-tested approach for deepening compassion and understanding in your relationships. The nonviolent communication framework provides the tools and techniques to become a skillful listener and better understand your triggers. The Innerwork Center, 213 Roseneath Rd. InnerworkCenter.org. $66.

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 more information about laser therapy. See ad, page 13.

Pregnancy, Childbirth, Postpartum and Baby Classes – 6pm. One-hour classes held virtually online throughout the month with AID instructors.

AID utilizes state of the art 3D visual aids and activities to keep it fun and engaging while presenting the latest evidenced based material on each topic. You can take one or two classes at a time throughout your pregnancy! For more information visit Childbirth-classes.com $35.

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.

804-359-0384 Register at InnerworkCenter.org. Innerwork Center 213 Roseneath Rd. Richmond, VA $22.

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MASSAGE THERAPY GLENMORE YOGA & WELLNESS CENTER

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Pro v i d i n g T h e r a p e u tic 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 11.

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 www.green-healing.co Find relief from chronic pain, a n x i e t y, a n d o t h e r h e a l t h 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 13.

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 7.

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 2.

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

GLENMORE YOGA & WELLNESS CENTER

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

PHYSICIAN RUMKI BANERJEE, M.D., ABIHM

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

Trained and certified by the American Board of Family Medicine and Integrative Holistic Medicine. Specialties: Primary care and chronic disease management by integrative holistic approach. Weight loss and medical nutrition counseling, skin care, IV nutrition, Ayurveda, Bio-Identical Hormone Replacement Therapy (BHRT). See ad, back cover.

YOGA

Thermographer The Wellness Village 1404 Starling Dr, Richmond 804-683-7774 RVAThermography.com

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 Yi n t o Vi n y a s a F l o w, Restorative and Meditation.

200- and 300-Hour Teacher Training. Voted best Richmond Yoga Center. See ad, page 4.

Visit

Safe, non-invasive, radiation-free imaging. Preserve your breasts, heart health and much more. Live happier and healthier longer!

Interpreted by Matthew Lee, MD, RPh. See ad, page 8.

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