Natural Awakenings Richmond November 2024

Calling Earning Wisdom as We Age Revolutionizing Circulation How Compression Therapy Enhances Wellness

Cultivating Grace Through Life’s Challenges

Dear Readers,

As autumn settles in, nature reminds us of the beauty in transformation. The leaves turn golden, the air cools, and we feel the pull to slow down and reflect. In this season of change, we celebrate the wisdom that comes with time, experience and growth.

In this issue, we explore the profound lessons learned through rising from adversity. Just as the trees shed their leaves to prepare for new growth, we, too, learn to let go of past hardships, emerging stronger and more resilient. These stories of transformation are powerful reminders of our capacity to evolve and find strength, even in the most challenging of circumstances.

One of my deepest passions is education, and I believe in the power of sharing what we’ve learned with others. Maya Angelou’s words, “When you learn, teach,” resonate deeply with me. It’s a call to not only grow ourselves, but to extend our knowledge and experiences as a way to uplift those around us. This issue honors the journey of becoming elders and the responsibility that comes with it. We have the unique opportunity to serve as guides for future generations, passing down the wisdom earned through life’s many seasons.

Let us embrace autumn with open hearts, gratitude for the lessons we’ve learned and a commitment to sharing the knowledge that shapes us. As we continue our journeys, may we all find ways to educate, inspire, and illuminate the paths for those who follow.

Warmest regards,

Regina

GREATER RICHMOND EDITION

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© 2024 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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Working Together for Hurricane Relief

Virginia Commonwealth University Health Community Memorial Hospital (CMH) is increasing disaster relief efforts in Southwest Virginia and Western North Carolina after Hurricane Helene. The hospital has contributed more than $10,000 in first-aid supplies such as bandages, antiseptics and wound care kits. CMH is also partnering with local community organizations to gather essential supplies including food, clean water, hygiene products and baby care items.

This initiative reflects a broader mission of community service and care, extending its healthcare commitment beyond the hospital walls to reach people where they need it most. CMH encourages local residents and organizations to join hands and contribute, emphasizing that every donation, big or small, can make a significant difference in the lives of those affected.

For more information, visit vcuhealth.org.

Friendship Circle Walk-n-Roll

The fourth annual Walk-n-Roll event, hosted by Friendship Circle of Virginia, will take place from 1 to 3 p.m., November 10, at the Richmond Jewish Community Center. This family-friendly event is all about inclusivity, community and movement. The walk begins at 1:15 p.m.

Participants can enjoy a leisurely stroll or roll along a scenic route, celebrating friendships and raising awareness of individuals with special needs. There will be exciting activities for all ages, including games, live music and delicious food from local vendors.

This is a fantastic way to get active and a chance to connect with others and support a great cause. Whether walking, rolling or cheering from the sidelines, everyone present makes a difference.

Location: 501 S. Arthur Ashe Blvd., Richmond. For registration, volunteering and more information, visit fcvawalknroll.com.

Garden Glow Extended Through November 19

Glow at Maymont, presented by Kroger, which began October 16, will continue through November 19. Giant light sculptures sprout up around the grounds and the Japanese Garden, presented by Colesville Nursery, is transformed by artful lighting into a mesmerizing, immersive experience.

The experience begins at the Robins Nature Center at the Glow Bar and Glow Shop before following the Kinsale Glow Path past new creative light installations by international artists. At the Glow Village, everyone can gather around cozy fire pits and glow furniture to enjoy food and drink. Guests can treat themselves to Glow Cups, presented by Davenport, along with glowing accessories.

New this year is the Glow Swings and the Shadow Wall, presented by the Juno Financial Group. Event proceeds help care for nonprofit Maymont—the event will be held rain or shine.

Location: 2201 Shields Lake Dr., Richmond. For more information, call 804-525-9000 or visit Maymont.org.

Homeopathy for Arm Fracture

Fractures of the upper end of the humerus, or upper arm bone, that connects to the shoulder joint are the third-most common fractures among the elderly. In a case report published in Integrative Medicine Reports, a 53-year-old patient with multiple fractures of the humerus selected homeopathy rather than surgery to repair the fractures, which consisted of keeping the arm and shoulder immobilized and daily doses of a homeopathic anti-inflammatory made from the roots and leaves of Symphytum officinale, commonly referred to as the comfrey plant.

After two weeks, a follow-up X-ray showed the first signs of healing, and the patient reported a reduction of pain. After three weeks, the fracture had consolidated, and the patient was advised to start gentle movement of the arm. The final X-ray after six weeks of homeopathic treatment showed the fracture had healed.

Cardiometabolic Benefits of Caffeine

A study in The Journal of Clinical Endocrinology & Metabolism found that moderate coffee or caffeine intake was associated with a lower risk of developing cardiovascular disease. Researchers in China and Sweden analyzed the consumption habits of more than 188,000 coffee and tea drinkers in the UK Biobank, a large database of genetic, health and lifestyle information from half a million participants accumulated since 2006.

None of the participants in the study were diagnosed with cardiometabolic disease, which is defined as having at least two of three conditions—Type 2 diabetes, coronary heart disease or stroke. After tracking these participants for 12 years, the researchers found that those consuming 200 to 300 milligrams of caffeine daily had a lower risk of cardiometabolic disease than those consuming less

Microplastics Found in Part of the Brain

According to a study published in JAMA Network Open, Brazilian scientists discovered microplastics in the olfactory bulb, a rounded structure of the brain above each nasal cavity that receives information from the nose and relays it to the brain. Upon analyzing samples of olfactory bulb tissue from 15 deceased individuals, the researchers found tiny microplastics in eight of them, including polypropylene, polyamide, nylon and polyethylene vinyl acetate. Whether these plastics can reach the brain through the olfactory bulb is not clear, but the potential is worrying. While microplastics have been found in the bloodstream and other tissue, their presence in the human brain has not yet been documented.

than 100 milligrams. Coffee drinkers had a nearly 50 percent reduction in risk. A 12-ounce cup of coffee contains 100 to 180 milligrams of caffeine.

MilenaKatzer from Getty Images/ CanvaPro

Nadia Palici's

Handcrafted Thanksgiving Decor

For much of the country, autumn is a wonderful season of falling temperatures and the changing colors of leaves in nature’s last hurrah. Celebrate this Thanksgiving with eco-friendly, handmade decorations that commemorate the season and honor our living planet.

Acorn Wreath

Welcome guests to the house with a wreath that can last for years. Collect acorns from the yard or purchase them from a craft shop. Using a glue gun, randomly affix the acorns one at a time around a 12-inch grapevine wreath, ensuring even coverage. Allow the glue to dry completely before moving. Add a bow by cutting burlap or another festive cloth into a 4-by-20-inch strip. Fold the strip lengthwise and add double-sided tape to hold the ends together. Pinch the middle of the strip and wrap it with a separate 2-by5-inch burlap strip, then glue it in place on the wreath.

Clove Apple

To add a wonderful, sweet smell to the house, use a bamboo skewer to poke holes in an apple and stick cloves, stem first, into the holes. To ensure the apple will last, the cloves must be fairly close together but do not need to touch. Once the apple is covered in cloves, tie twine or ribbon to the stem for added pizzazz.

Gratitude Place Cards

Giving and receiving thanks is good for the body and soul, and these place cards are a great way to introduce gratitude around the Thanksgiving table. Cut scrap card stock

into 2-by-3-inch pieces and write a guest’s name on the front. With a serrated knife, slice off one quarter of a wine bottle cork lengthwise so it can lie flat on the table. Make a cut about halfway through on the rounded side and slide a place card into the cut. Encourage guests to flip over their card and write down what they are thankful for. When everyone is done, ask them to share their gratitude with the table.

Hand-Turkey Tablecloth

Get the kids in the holiday spirit with this fun project. First, gather the supplies: a new tablecloth, assorted fabric paints, paintbrushes and fabric pens. Paint a child’s palm and fingers, then help them press their hand firmly onto the tablecloth to make an imprint. Slowly peel their hand off the tablecloth to prevent smudges. Using a fabric pen, add an eye, wattle and feet to the hand turkey. Write the child’s name and the year next to their imprint. Fill the tablecloth over time to see how their hands grow and remind the family of their blessings.

Rising to the Calling

Earning Wisdom as We Age

by Carrie Jackson

With knowledge that extends beyond any classroom and humility that provokes a familiar kinship, wise elders have been the pillars of communities for millennia. Their nurturing energy, loving warmth and eternal wisdom provide a foundation for learning and growth. By harnessing a connection to nature, reframing cultural roles and cultivating grace and self-care, we all have the capacity to embody the role of a wise elder in our own way.

Nature’s Lessons

“Wise elders are repositories of how to live a good life within nature, and not against it. They are able to perceive and act according to the bigger picture and see the impact of actions now on future generations,” says Dr. Darcia Narvaez, professor of psychology emerita at the University of Notre Dame, president of the nonprofit Kindred World and founder of its initiative, The Evolved Nest.

In her book, The Evolved Nest: Nature’s Way of Raising Children and Creating Connected Communities, Narvaez and co-author G.A. Bradshaw, Ph.D., examine how we can restore natural wellness in our families and communities by living in harmony with nature. She points to the idea of “nestedness” as an inspiration for reexamining our own systems of nurturing, understanding and caring for our young and one another.

“A wise elder is one who is deeply nested. They display horizontal nestedness in that they attend to honoring ancestral wisdom and to living for the well-being of future generations. They display vertical nestedness in that they honor and live with Earth’s cycles and nature’s laws, but also feel connected to and confident in the cosmos,” Narvaez explains.

Instead of teaching, wise elders act as guides and model behavior for others. “Wise elders know everyone’s path is unique, and everyone has a gift to uncover, develop and share with the community,” advises Narvaez. “They encourage us toward love and openness, instead of bracing against change. They inspire us to work through our fears and know that words matter. It is easy to discourage the spiritual development of others with words. Stories provide an invitation, instead of persuasion or coercion.”

This wisdom often comes from lessons they have embraced when facing challenges. “It’s not that wise elders are naive livers of life. They are scarred. To become self-actualized, one must accept suffering and learn from it,” she says.

At the same time, they acknowledge that every moment is a gift and live life to the fullest. “Wise elders know enjoyment and want others to experience it, too, whether it’s ice cream, cookies or a sunset. After all, if you are not experiencing foundational joy in your life, something is quite wrong,” asserts Narvaez.

Seeds of Wisdom

A wise elder’s connection with nature is deeply rooted—grounded by the land and

inspired by the promise of cultivation. “Seeds are our 400 millionyear-old ancestors and elders. Gardens grow us more than we grow them. They nod and bow to seeds; and gardens as teachers are gardens as elders,” says Petra Page-Mann, co-owner of Fruition Seeds, a farm in Naples, New York, that grows and shares regionally adapted seeds.

Founded in 2012, Fruition Seeds is rooted in the idea that each seed, like each of us, is meant to change the world. In August 2024, they shifted from seed sales to sharing seeds as an embodied gift practice, honoring the co-owners’ desire to respect the seeds and practice reciprocity. “This move deliberately mirrors and honors what the seeds are teaching us,” Page-Mann explains. “They are gifts to the Earth, as we all are, and not ours to buy and sell. It’s a way to practice remembering and reimagining a culture of care and belonging. We are rehydrating our relationship with seeds and the land and moving away from a transactional being to an open place of giving and receiving.”

Page-Mann says, “I think of an elder as someone who inspires, challenges, uplifts and comforts. They are people who can accompany us into our challenges and through them, and not just try to fix problems. I see our relationship to wise elders in the way a river flows and changes on a whim. Sometimes it flows quickly, and at other times it moves smoothly and slowly. There might be rocks under the surface or waterfalls and dams along the way. At any moment in our lives, we experience different elements of that river. The river holds us as elders do: always present, offering diverse forms of medicine. There might be a lightning bolt of wisdom or awareness, followed by a cascade of insight. Other times, it’s just sweet meandering; but we don’t need to paddle or swim because we are held by their flow.”

Rising From Adversity

Wise elders teach us that by leaning into challenges, we can reframe the risks associated with growth. “If we are in our comfort zone, we are safe, and if we are in our panic zone, we are not safe. There’s a discomfort in between. Wise elders are constantly extending their comfort zones and window of tolerance a little wider, so they can move and breathe more freely in that space,” says Page-Mann.

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Although anyone can step into elderhood, Page-Mann believes that society needs to reframe its priorities in order to nurture the process. “We don’t have a cohesive cultural fabric for the role of a wise elder,” she points out. “It’s a capitalist and supremacy culture not grounded in love and belonging. Elders have been eroded from our lives. We’re all really shrunken, disconnected versions of ourselves.”

By challenging current priorities and shifting back to the organic flow of the Earth, we can embrace and embody the traits we seek and become role models and guides for others. “There is a natural progression of maturation where we play different roles in the community and can accompany each other with those roles. If we are held in a cohesive cultural fabric of love and belonging, we can step into whatever role is calling us,” PageMann asserts.

Self-Care Comes First

While wise elders are generous with their time and attention, they value staying grounded. Cheryl Richardson, the Massachusetts-based author of Self-Care for the Wisdom Years: Practical Ways to Celebrate the Mystery and Wonder of Aging, says that doing inner work allows elders to become more available for others. “Wise elders are full of life, steeped in gratitude, eager and excited for new adventures, and able to respond to anything placed before them with wisdom and grace,” she says. “They face aging and mortality with open eyes and a curious heart. They are self-reflective, committed to personal growth and anxious to invest time and energy into their inner lives. They are also happy to share what they’ve learned about life and aging with others. They make their greatest contribution to society by being a powerful example of what it means to embrace aging and the wisdom it provides.”

According to Richardson, “Wise elders see aging as a gift and an opportunity to learn about themselves in new and different ways. They are able to step back, take a deep breath and check their reactions before responding to life’s challenges. They consciously cultivate patience and self-reflection when faced with adversity. The wisdom years are an excellent time to challenge the voices that cling to old ways of life. It’s an opportunity to focus less on where you should be and more on where you are and what your soul wants. That’s when the magic of the moment sweeps you off your feet.”

Time Is Essential

At a time when we are living longer than ever, Richardson sees an opportunity to maximize our later years. “Now that longevity affords us a second adult life, we have time to evolve even more before we die. When people age consciously and prioritize their emotional and physical health, inner life, intimate connections with others and managing their minds, they age with far less fear and much more

aliveness, peace and emotional freedom,” she explains.

Wise elders are in tune with their own capacity and availability, and they understand the importance of setting limits. “The gift of mortality is that it makes it easier to say no to those things that are no longer important. Therefore, boundary-setting becomes easier,” Richardson says. “When you know you have limited time left, you are passionate about spending it wisely. Wise elders have a unique ability to let go of responsibilities that are no longer theirs, and to make space and sit with it. They know when enough is enough and can set firm, loving boundaries. Cultivating these capabilities will not only help us make the most out of our remaining years, but they’ll also mold us into the kind of wise elders so many of us wish we had growing up.”

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

Patricia Silverstein

Making a Difference in the Diabetes Fight

by Sandra Yeyati

Patricia Silverstein has a dream: to prevent the unnecessary suffering of people with diabetes. Together with her husband, Roger, leading researcher Dr. Camillo Ricordi and numerous other collaborators, she is actively working to make this dream a reality. A cure is on the horizon, and a simple blood test that measures Type 1 diabetes antibodies promises an opportunity to stop disease progression long before it is even diagnosed. Silverstein’s efforts target both of these fronts.

She and Roger established the Silverstein Dream Foundation and have raised nearly $1 million for treatments and cures. She also offers diabetes workshops to underserved communities and speaks with decision-makers at large corporations and investment firms to drive philanthropic dollars toward the funding of clinical trials required by the U.S. Food and Drug Administration (FDA) before approving cutting-edge therapies.

Diabetes Statistics

Diabetes occurs when glucose levels in the bloodstream are too high. Dietary changes, oral medications and insulin are commonly used to regulate this condition. Over time, diabetes can cause a host of health problems such as heart disease, nerve damage, eye problems and kidney disease. According to the National Institute of Diabetes and Digestive and Kidney Diseases, an estimated 38 million Americans had the disease in 2021—the most common forms being Type 1 (an autoimmune condition that may be caused by genetics) and Type 2 (a form that develops over time as a result of obesity, lack of exercise and other lifestyle factors).

Saving Her Sister

Born and raised in Barcelona, Spain, Silverstein has a younger sister, Laura, who was diagnosed with Type 1 diabetes when she was just 6 years old. In 2020, when Laura was 29, she became gravely ill from disease complications. “She had developed neuropathy and retinopathy and was losing her eyesight, but her severe kidney disease was the wake-up,” explains Silverstein, who

went

The turning point came upon meeting Dr. Camillo Ricordi, a University of Miami Miller School of Medicine professor of surgery, biomedical engineering, microbiology and immunology, and chief of the Division of Cellular Transplantation; director emeritus of the Diabetes Research Institute; founder of The Cure Alliance; and author of The Healthspan Code.

“In the beginning, Laura was prescribed omega-3, vitamin D and other supplements to reduce her blood pressure because it was very high,” recalls Silverstein. “Once she was stabilized, Dr. Ricordi proposed a stem cell infusion therapy.” The proposed treatment was not yet available to the public, but Ricordi was able to obtain FDA approval as an emergency life-saving treatment.

“While the infusion helped her glucose control and eliminated her insulin requirements, unfortunately it was unable to block the progression because her kidney disease had already advanced beyond

into action mode, desperately looking for a way to save her little sister.

Courtesy of Patricia Silverstein

the point of no return,” explains Ricordi, adding that Laura later received a simultaneous kidney and pancreas transplant, which saved her life. “Laura’s case was instrumental in helping us obtain approval from the FDA to launch a bigger trial in stage-3 chronic kidney disease, where you still have tissue that you can regenerate and induce tissue repair and regeneration.”

Life-Saving Treatments on the Horizon

Kidney and pancreas transplants are generally successful, but they require lifelong anti-rejection drugs, limiting their applicability to children and other at-risk individuals. The Cure Alliance is supporting a clinical trial to replace the most toxic immunosuppressive agent with a new antibody that is much more benign. In early 2025, another trial will test a new technology designed to completely eliminate anti-rejection drugs. (Learn more at iTolerance.com.)

In the 1980s, Ricordi developed a protocol to isolate insulin-producing islet cells from a donor pancreas and introduce these cells in a blood transfusion into the liver, where they act like a double organ that does the job of the liver and the endocrine

pancreas. The effect of this transfusion is that the patient no longer needs insulin to modulate blood glucose. “It is very exciting as a procedure, but it has been limited by this need for anti-rejection drugs that limit the applicability to the most severe cases of diabetes,” Ricordi explains. Once the need for anti-rejection drugs is eliminated, there will be a huge demand for this treatment.

The Promise of Early Detection

The Silverstein Dream Foundation is currently funding the GrassrootsHealth Nutrient Research Institute (GHNRI) study, which will test approximately 100 people between the ages of 7 and 25 for Type 1 antibodies, as well as omega-3, vitamin D, magnesium, inflammation and glucose levels, to identify those that are highly predisposed to develop diabetes. Based on the results, participants will receive treatments and supplements, as well as health coaching

for dietary and lifestyle changes designed to improve the targeted biomarkers.

“Retesting in six months will hopefully show an improvement in their levels,” Silverstein says. “We hope that in a year, we can start conversations with health authorities in Washington, D.C. about implementing mandatory pediatric screening based on the evidence of our research, so all kids can get tested for Type 1 antibodies as part of their pediatric care, and then have a better understanding of how to feed and treat these kids to prevent Type 1 diabetes.”

Sandra Yeyati is national editor of Natural Awakenings.

To read a longer version of this conversation, visit online at TinyURL.com/SilversteinWW or scan the QR code.

Blissful Bowls

Celebrating With Soup

by Marlaina Donato

Whether we showcase winter’s root vegetables or come home to comfort food simmering on the stove, soup is a language of love with many dialects: from under-theweather broths and velvety bisques to slow-cooked stews and stick-to-the-ribs chowders. A bowl of soup can bridge the mundane and the magical, inviting us to slow our fast-paced lives, share the bounty with loved ones and honor recipes of generations past.

“Every time I make soup, even if it’s one I’ve made over and over, it fills me with a sense of wonder that a bunch of disparate ingredients—legumes, grains, raw vegetables, onions, garlic, seasonings— always meld in a way that seems almost miraculous,” marvels Nava Atlas, the Hudson Valley, New York-based author of more than 10 cookbooks, including Vegan Soups and Stews for all Seasons

Making Vegetables Shine

Eating seasonally can help our bodies transition into winter, and soups that incorporate cold-weather crops offer delicious versatility. “Thanksgiving is traditionally a time to be thankful for the harvest. Soups in the fall are typically a hearty mix of what you may have grown in your garden. These could be rich and creamy tomato, pumpkin or pea soups,” says Sharon Hapton, founder and CEO of nonprofit Soup Sisters, a food-assistance program in 27 cities across Canada. The author of The Soup Sisters and Broth

Brothers Cookbook attests that taking a little time to make soup “is a great way to nourish our spirits and reconnect with the food.”

In any combination, rainbow carrots, rutabaga, parsnips, leafy greens, sweet potatoes, mushrooms, leeks and winter squashes pack a punch in flavor, color and texture. Special-occasion soups can be simple childhood favorites dressed up with the pungent tastes of sage, rosemary, ginger, chiles or coriander seeds. Creamy soups, whether traditional or vegan, pair beautifully with wild rice, roasted pumpkin seeds or toasted pecans. Atlas suggests combining vegetables in surprising ways to take advantage of contrasting flavors, such as adding sweet potatoes and bell peppers to a black bean stew.

Broth Versus Stock

Although broths and stocks can be made using vegetables and/or bones and seasoned with salt and pepper, a broth is thinner in consistency and requires a shorter simmering time, whereas a stock can be simmered for four to six hours, resulting in a heavier texture. Nutritional bone broth is usually simmered for 12 to 36 hours to create a collagen-rich stock. All of these can be sipped for a soothing repast or incorporated into other recipes.

Bringing Out Flavor With Salt

Atlas notes, “Most soups benefit from judicious salting to bring out the flavors, but I suggest waiting until the end to add salt,

giving the soup time to develop flavor first. And it’s surprising how much of a lift lemon and lime juice can give to soup broth.” For those monitoring their sodium, she recommends salt-free seasoning blends, like Dash, or Spike, a zesty low-sodium option found at health food stores.

The Legacy of a Treasured Recipe

Holiday time can be bittersweet, especially when lost family members are not at the table, but taking out an old, handed-down recipe is a wonderful way to preserve culinary customs and commemorate the family’s heritage. “Creating delicious food like soup from a loved one’s recipe is more than the ingredient list on a card,” says Hapton. “Use the silver spoon handed down from family to stir the love and rekindle the memories of loved ones. A natural flow of storytelling happens when we cook together, and the ‘dash of this and that’ can make its own lively conversation.”

According to Atlas, “Food traditions are a way to embrace each person’s unique history—where their ancestors were from, what was available to them, what they felt comforted by. Yet, despite all the different traditions, food is a great uniter, a fantastic way to connect us as humans.”

Presenting soup in an elegant tureen and putting out toppings such as chopped fragrant herbs or crushed pink peppercorns at each place setting gives soup a festive, gourmet touch. “Don’t wait for a special occasion to bring out the good dinnerware,” Hapton suggests. “Enjoy it every day, even in some small way.”

Ultimately, gratitude is the most important ingredient. This Thanksgiving, invite each guest at the table to ladle a bowl of soup for the person next to them, offering a single word of appreciation as a form of grace.

Marlaina Donato is an author, composer and painter. Connect at BluefireStudio.art.

Part Two of

Whole Health Approaches to Women’s Infertility

by Dr. Susan Fox, DACM, LAc., FABORM

For many couples, starting a family marks a beautiful chapter of life. However, the path is not always straightforward for everyone. Tackling infertility can be an emotional rollercoaster, with emotions ranging from hope to heartache.

For women, the causes of infertility may range from health conditions like hormonal imbalances, ovarian dysfunction and endometriosis; and lifestyle causes such as poor diet, exposure to environmental toxins and weight management; to emotional and mental causes including anxiety, depression, stress and trauma.

Understanding the root causes of infertility is crucial; it’s about unraveling the complex web of underlying issues. In addition to standard blood tests, there are new functional medicine tests for finding the root causes of infertility challenges, including a comprehensive assessment of hormonal imbalances, a test to assess microbiome and detect gastrointestinal pathogens, and a test that provides both insights into nutritional deficiencies and guidance on diet and supplementation.

Research indicates that obesity makes it harder to conceive and leads to more miscarriages. Being underweight increases the risk of ovulatory disorder. A functional medicine or integrative health approach includes managing diet and improving nutrition that also works to balance hormones and microbiomes.

Lifestyle habits like smoking and alcohol and caffeine consumption are also addressed.

A mother’s toxic load can be passed to an unborn child through the umbilical cord. Detoxification prior to trying to conceive can improve not only the mother’s whole health, but her fertile health and the health of her baby.

While not fully understood, research has indicated a correlation between increased stress and decreased likelihood of egg fertilization. Incorporating exercise and mindfulness practices such as meditation and yoga is part of a comprehensive approach to creating the ideal environment for a healthy pregnancy and delivery.

Susan Fox is a Doctor of Acupuncture and Chinese Medicine in Marin County, California, and has specialized in working with women and couples navigating fertility challenge for more than 20 years. Connect at HealthYouniversity.co and DrSusanFox.com.

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Conscious Eating

Brazilian Black Bean Stew

This vegan version of Brazil’s famous national dish, feijoada, is an abundantly nourishing stew. Optional embellishments include steamed fresh greens and slices of mango and/or papaya.

YIELD: 6 TO 8 SERVINGS

FOR THE RICE

1 cup tomato juice or tomato sauce

3 cups water

1½ cups raw brown rice, rinsed

FOR THE STEW

1 Tbsp olive oil

1 large onion, chopped

2 cloves garlic, minced

2 medium sweet potatoes, peeled and diced

1½ cups water

3 to 3½ cups black beans, cooked, or 2 15-oz cans, drained and rinsed

1 medium red bell pepper, cut into short, narrow strips

1 medium green or yellow bell pepper, cut into short, narrow strips

1 cup diced tomatoes

2 small fresh hot green chili peppers, seeded and thinly sliced, divided

1½ tsp ground cumin

½ tsp dried thyme

½ cup chopped fresh parsley or cilantro

Salt and freshly ground pepper to taste

For the rice, combine the tomato juice with the water in a large saucepan and bring to a slow boil. Add the rice, then lower the heat and simmer gently with the cover ajar until all the liquid is absorbed and the rice is tender, about 30 minutes. Cover and set the cooked rice aside.

For the stew, heat the oil in a large soup pot. Add the onion and sauté over medium-low heat until translucent. Add the garlic and continue to sauté until both are golden. Stir in the sweet potatoes and water. Bring stew to a slow boil, then lower the heat. Simmer gently over low heat with the cover ajar until the sweet potatoes are just tender but still firm, about 10 to 15 minutes.

Add the beans, bell peppers, tomatoes, one of the chili peppers, cumin and thyme. Simmer gently for 10 to 15 minutes longer, uncovered. The stew should have the consistency of a thick chili. Add a bit more water if it is too thick.

Stir in half of the parsley and season with salt and pepper. Serve over the hot cooked rice in shallow bowls and garnish each serving with a little extra parsley and a few slices of the reserved chili pepper.

Recipe and image courtesy of Nava Atlas.

Courtesy of Nava Atlas

Mellow Sweet Potato Soup

Subtly spiced with a colorful garnish, this warming soup tempts the eye with an appealing golden color and pleases the palate with the delectable flavor of sweet potatoes.

YIELD: 6 SERVINGS

SOUP

2 Tbsp olive oil

2 medium onions, chopped

2 medium carrots, peeled and diced

1 large celery stalk, diced

A handful of celery leaves

3 to 4 medium-large sweet potatoes, peeled and diced (about 6 cups)

1 tsp ground cumin

TOPPING

1 Tbsp olive oil

6 kale leaves, preferably lacinato, stemmed and thinly sliced

1½ cups fresh or frozen (thawed) corn kernels

2 scallions, thinly sliced

¼ cup cilantro leaves

½ tsp dried thyme

¼ tsp ground nutmeg

1½ cups unsweetened plant-based milk, or as needed

½ lime, juiced

½ lime, sliced thinly for garnish

Salt and freshly ground pepper to taste

Heat the oil in a soup pot. Add the onions, carrots and celery, and sauté over medium-low heat until all are golden.

Add the celery leaves and diced sweet potato. Add just enough water to cover all but about an inch of the vegetables. Bring to a slow boil. Stir in the cumin, thyme and nutmeg, then lower the heat. Simmer gently over low heat with the cover ajar until the sweet potatoes and vegetables are tender, about 20 to 25 minutes.

Transfer the solid ingredients from the soup pot to a food processor or blender with about 1 cup of the cooking liquid. Process until smoothly pureed (or leave a bit chunky), then stir back into the soup pot. Alternatively, skip the food processor and insert an immersion blender into the pot and blend the soup until pureed to preferred consistency.

Add enough plant-based milk to give the soup a slightly thick consistency. Stir in the lime juice and season with salt and pepper. Simmer over low heat for 10 minutes longer.

For the topping, heat the oil in a medium skillet. Add the kale and sauté until wilted, about 2 to 3 minutes. Add the corn and sauté for 2 to 3 minutes longer. Add the scallions and sauté for another minute. Stir in the cilantro and remove from the heat. Mound a little of this topping mixture on each serving of soup, along with a thin slice or two of fresh lime.

Recipe is from Vegan Soups and Stews for All Seasons (5th edition) by Nava Atlas. Photo by Hannah Kaminsky © 2024 Amberwood Press, reprinted by permission.

Hannah Kaminsky

Apple Parsnip Cream With Chorizo Sausage

YIELD: 4 SERVINGS

¼ cup butter

2 Gala apples, peeled, cored and diced

2 cups parsnips, peeled and diced

½ large onion, finely chopped

2 Tbsp shallots, finely chopped

2 Tbsp roasted red pepper, minced

1 Tbsp roasted garlic, minced

1½ tsp fresh ginger, peeled and grated

½ tsp ground allspice

¼ tsp dried thyme

2½ cups chicken stock

1 cup whipping cream with 35 percent milk fat

½ cup dry vermouth

½ cup olive oil

Juice of 1 lemon

1 chorizo sausage, uncooked, casing removed

1 tsp sea salt

1 tsp pepper

In a large pot, melt the butter over medium heat. Add apples, onion, shallots, red pepper, garlic, ginger, allspice and thyme. Cook, stirring often, until the onion has softened.

Add the stock and cream and bring to a boil. Reduce the heat and simmer, covered, until the apples and parsnips are tender, about 20 minutes.

Transfer the soup ingredients to a food processor or blender and puree until smooth. Return soup to the pot and add vermouth, olive oil and lemon juice. Reheat gently.

Meanwhile, crumble the chorizo sausage in a small skillet. Cook, stirring often, over medium heat until the sausage is cooked through. Drain on paper towels. Season with salt and pepper to taste.

Ladle the soup into bowls and scatter the chorizo over the top.

Recipe by chef Liana Robberecht and photo by Julie Van Rosendaal from The Soup Sisters and Broth Brothers Cookbook published by Appetite by Random House, used with permission.

Julie Van Rosendaal

Finding Grace in Hardship

by Marlaina Donato

With the season of gratitude comes an annual flurry of festivities. Many of us feel obligated to show up at the table when we might prefer retreating into a corner of solitude. Finding a shred of gratitude may feel like an obligatory or even impossible feat if we are buckling beneath the weight of personal problems. Well-meaning loved ones might point out the blessings in our lives, and it is easy to be snared into feeling guilty if we cannot appreciate the good.

Being thankful for crumbs when we have been denied a feast might seem a task reserved for saints, but simply having faith in an hour of plenty that is yet to come can soften the sharp edge of our hunger. Feeling gratitude for bounty that has not yet arrived, and for all that is on its way to us in its rightful season, provides us with an

opportunity to see the light beyond the shadow. According to the Buddhist proverb, “Enough is a feast.”

Seeing “enough” on the table, in the mirror, in each other and in each day is a spiritual

Feeling gratitude for bounty that has not yet arrived, and for all that is on its way to us in its rightful season, provides us with an opportunity to see the light beyond the shadow.

practice worth cultivating. Reaching beyond our comfort zone by loving others when we do not feel loved or supporting someone else when we feel less-than can bring us closer to all that is slightly out of reach. Taking time to observe nature’s complex patterns—fractals within flowers, textures of trees or the edible geometry of a cauliflower—reminds us that we, too, are part of the universal order.

Finding fragments of beauty along the wayside—a child’s pure laugh, the drop of sweet honey left on the spoon or a bird’s wing reflecting the morning light—invites us to look beyond the chaotic, current chapter to see the bigger story. Choosing to remember that all chapters come to a close can help us decide what we want to write in the next one.

Marlaina Donato is an author, composer and painter. Connect at BluefireStudio.art.

Green Gadgets for the Home

Smart Choices to Save Money and Preserve Resources

by Deborah Bevilacqua

Many consumers are taking personal action to benefit the environment, such as reducing consumption, altering eating practices and modifying travel. In response to consumer demand, technology and product companies are creating new offerings to reduce carbon footprints, protect the planet and safeguard the environment for future generations. Here is a look at some of those products and technologies.

Dryer Balls: When dropped into the dryer, these spiky rubber balls separate clothes to expedite drying and keep them soft. Because they are reusable, they save money and replace the need for dryer sheets that are made from non-woven polyester and coated with liquid softeners, fragrance and, in some cases, volatile organic compounds. Eliminating dryer-sheet use reduces the release of microplastics and waste to landfills and waterways.

Hand-Powered Shredders: With a twist of the wrist, documents containing confidential and personal information can be destroyed while conserving energy.

Smart Control Plugs: According to Honeywell, about 25 percent of energy usage in a building comes from plugged-in electronics that sap energy when not in use. Smart plugs and power strips can detect when a plugged-in device is not in use and shut off its power or can be set to

turn off using a timer, saving energy and money. They also provide energy monitoring features that allow users to track their energy consumption and identify high-energy-consuming devices.

Solar-Powered Device Chargers: Solar power used in portable chargers provides energy on the go. It also can be built into devices such as wireless speakers, laptop computer cases and other small electronics, eliminating the need to plug a charger into an outlet or use disposable batteries.

Green Navigation: Global positioning systems (GPS) units are being upgraded to not only help drivers get from point A to B and avoid traffic, but also provide the most fuelefficient routes.

Smart Thermostats: These devices allow home or office temperatures to be set remotely from a smartphone app that tracks user preferences and energy usage, allowing people to reduce their heating and cooling bills. Smart thermostat producer ecobee estimates that its products save more than 26

percent on energy costs compared to simply setting a fixed temperature of 72° F.

Solar Water Heaters: While initially more costly to purchase and install, solar water heating systems can benefit the planet and the pocketbook for years. The U.S. Department of Energy estimates that they can reduce water heating bills by 50 to 80 percent and protect homeowners from fuel shortages and price hikes.

Green Living Apps: A growing list of phone apps help people live more sustainably, such as Too Good To Go and Olio for sharing surplus food; the Ecosia search engine that applies a portion of their profits to planting trees; Ailuna and AWorld, which help users form long-lasting eco-friendly habits; and HappyCow to locate vegetarian and vegan restaurants.

Water Monitors: The U.S. Environmental Protection Agency estimates that undetected water leaks in the average household waste approximately 10,000 gallons of water annually. Installing a water monitoring system uses ultrasonic sensors to find leaks.

Energy-Saving Televisions: ENERGY STAR certification is not just for refrigerators and dryers. These TVs are 25 percent more efficient than conventional models and include the industry’s most popular features.

Greener Smartphones: Although obligatory in today’s world, smartphones come with an environmental cost. When upgrading to the next model, look for brands that use recycled materials, support responsible mining, and recycle and repair their products.

Electric Transportation: Using electric bikes and scooters around town reduces the need for cars and public transportation, and reduces traffic congestion and pollution. Remember to wear a helmet while operating these zero-emission alternatives that cut costs and the rider’s carbon footprint.

Kitchen Composter: The U.S. Department of Agriculture estimates food loss and waste at the retail and consumer levels to be more than 30 percent. Kitchen composters turn that waste into nutrient-rich compost for the garden by grinding and drying it. These appliances use activated charcoal

filters to eliminate odors and sensors to monitor temperature, moisture and oxygen levels to optimize microbial activity and decomposition.

Deborah Bevilacqua is a regular contributor to Natural Awakenings.

WEIGHT LOSS GOALS WITHIN REACH

Talk

Benefits of Compression Therapy

Improving Lymphatic Circulation for Better Health and Fitness

by Maya Whitman

Adequate cardiovascular and lymphatic circulation is key for all matters of well-being, including heart health, wound healing, fluid balance and muscle recovery after a workout. To address circulation issues, the advent of compression therapy began as early as 1950 with the invention of compression socks by German engineer and varicose vein sufferer Conrad Jobst. Today, the use of compression gear in the form of boots, leggings, sleeves, bandages, wraps and suits is surging in athletics, as well as physical therapy. In medical settings, the Cleveland Clinic recommends the use of compression bandages, stockings and inflatable wraps to treat swelling and pain in patients experiencing the poor circulation that is often associated with conditions ranging from pregnancy to diabetes and congestive heart failure.

According to market research company SNS Insider, the global compression therapy market—driven not only by athletic demand but also by the rising occurrence of diabetes, lymphedema, varicose veins and deep vein thrombosis in an aging population—is predicted to expand to $7.86 billion by 2032.

Lymphedema and Diabetic Swelling

The lymphatic system is a network of organs, vessels and tissues that work in conjunction with the circulatory system to

maintain healthy fluid levels, filter out waste products and abnormal cells, help the body absorb fats and support the immune system. “It is like the body’s wastewater treatment system,” explains Brittany Curwen, a certified lymphedema therapist and registered occupational therapist at Therapy Achievements, in Decatur, Alabama. “Compression helps keep the right amount of pressure on the blood vessels to make sure the valves inside the veins work in one direction, so blood and lymphatic fluid gets where it needs to go.”

Inflammatory response is normal during the healing process, but when the lymph

vessels are unable to drain, lymph fluid in an arm, leg or other body part may cause painful swelling called lymphedema. This condition is commonly caused by cancer, radiation treatments, surgery and, in developing countries, parasites. “After surgery, a light elastic compression garment worn during the daytime hours can help [treat lymphedema]. For someone without a history of lymphedema, a garment that applies 10 to 15 millimeters of mercury (mmHg) of pressure can help. These are often found at drugstores or online,” says Curwen, noting that such garments can be worn for several weeks during waking hours until the swelling subsides and normal activity is

resumed. “For someone with more severe swelling, a medical-grade garment is essential to prevent the lymphedema from progressing and causing changes in the skin texture. A medical-grade garment should be prescribed by a physician.”

Swelling is a common occurrence when diabetes is accompanied by other diseases that impact circulation, such as cardiovascular disease or kidney disease, which can promote pooling of fluid in the legs and feet. A 2023 meta-review published in International Wound Journal found sustained graduated compression to be useful in healing diabetic-related leg sores from pooled blood.

Active Lifestyles

While hitting the gym or going for a long hike does a body good, most people want to avoid post-workout discomfort, and that is where compression clothing can help. By applying pressure to specific body parts, this clothing improves circulation and ultimately supports muscle recovery. “After intense physical activity, lactic acid is produced as a byproduct of anaerobic respiration, which occurs when your muscles need more energy than your body can supply through oxygen alone,” explains Tabitha Eaves, owner of Rise Up Wellness, in Bloomfield, Michigan. “Lactic acid buildup can lead to muscle fatigue and soreness during and after exercise. The recovery process involves the body clearing out this lactic acid and other metabolic waste products, which helps to reduce muscle soreness, inflammation and swelling, speeding up the overall recovery time.”

A 2021 study published in BMC Sports Science, Medicine and Rehabilitation involving mostly endurance athletes—predominately runners—reported that compression garments were worn on their lower extremities to prevent injury or reduce symptoms of a current injury, and users perceived a faster post-exercise recovery (more than 80 percent), as well as improved sports performance (more than 70 percent).

Eaves specializes in Normatec compression therapy, which uses air to apply pressure to a body part, thereby mimicking a natural muscle-pump action. She suggests that this type of pneumatic compression typically can be used three to four times a week. Some athletes employ it daily, especially during periods of intense training. She adds, “Post-therapy, most users report feeling relaxed, with some experiencing a slight tingling sensation as circulation increases.”

While compression therapy is generally safe for most people, Curwen cautions anyone with peripheral artery disease, congestive heart failure, advanced kidney disease or unmanaged high blood pressure to obtain a physician’s approval before using compression therapy or compression garments.

Maya Whitman is a regular contributor to Natural Awakenings.

Infertility

Learn more, access valuable resources today, and get your COMPLIMENTARY ACCESS PASS for the January 20 through 25 event . SCAN ME

Electromagnetic Therapy for Dogs

Non-Invasive Relief for Pain and Wound Healing

by Ruth Roberts, DVM, CVA, CVH, CVFT, NAN

Originally developed for human medicine, pulsed electromagnetic field (PEMF) therapy is becoming increasingly popular in pet care. A 2018 study published in Research in Veterinary Science found it to be a safe, non-invasive veterinary treatment for bone and wound healing, osteoarthritis, inflammation and post-operative pain.

How PEMF Therapy Works

“Everybody needs electric fields and magnetic fields to function properly,” explains Lori Schmidt, a holistic pet-health coach and certified PEMF practitioner for people, pets and livestock in Newtonville, New Jersey. “PEMF provides these in a concentrated form, helping to recharge cells and restore energy balance.” The therapy stimulates the mitochondria, which are membrane-bound cell structures that generate most of the chemical energy needed to power the cell’s biochemical reactions,

While

and boosts the production of adenosine triphosphate, the primary source of energy for all living organisms at the cellular level and an essential element for healing.

The frequencies used in PEMF therapy typically range from five to 30 Hertz, which aligns with the body’s natural electromagnetic range. These pulses penetrate tissues, bones and organs, helping to alleviate pain, reduce swelling and promote tissue

regeneration. “The energy from PEMF can go up to 16 inches into the body, making it effective even through casts or thick tissues,” Schmidt explains.

Benefits for Dogs

PEMF therapy offers a wide range of benefits for dogs.

• Pain Relief: PEMF therapy has been shown to reduce pain and discomfort in dogs with chronic conditions like arthritis. In a 2012 Italian study of dogs with osteoarthritis, 25 dogs were given a session of PEMF every day for 20 days, and 15 dogs in the control group were treated with a non-steroidal, anti-inflammatory drug every day for 20 days. While both groups showed significant improvement in pain relief and mobility during the treatment period, only the PEMF group sustained the improvements for 12 months.

• Improved Mobility: By reducing inflammation and promoting tissue repair, PEMF therapy helps improve mobility in dogs with joint issues or injuries. “I’ve worked on dogs with tendon and ligament problems, and the results have been impressive, including reduced pain, increased mobility and overall better quality of life,” Schmidt attests.

• Wound Healing: PEMF therapy accelerates the healing of wounds by enhancing blood flow and cellular repair processes. In a 1998 study published in the American Journal of Veterinary Research involving 12 beagles with sutured wounds, six dogs that were treated with PEMF twice a day beginning on the day before surgery and ending 21 days after surgery showed faster wound closure compared to the other six dogs that received no such treatments.

• Stress and Anxiety Reduction: PEMF therapy has a calming effect on the nervous system, making it beneficial for dogs with anxiety or stress-related behaviors. “PEMF promotes the release of endorphins, which are natural painkillers and mood enhancers,” says Schmidt.

While PEMF therapy offers numerous benefits, it is essential to consult with a veterinarian before starting any new treatment, particularly for dogs with specific health conditions like cancer or heart issues. “PEMF can be a powerful tool for improving quality of life, but it should always be used under the guidance of a qualified professional,” notes Schmidt. “It’s crucial to tailor the treatment to each dog’s condition and to monitor their response carefully.” With the right approach, PEMF therapy may be the key to unlocking better health and well-being for dogs.

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.

Latino Life/CanvaPro

Raising Children To Be Thankful

Benefits of Feeling and Expressing Appreciation

by Christina Connors

American adults are feeling increasingly troubled. According to a 2024 American Psychiatric Association poll, approximately 43 percent of respondents say they are more anxious now than in previous years (up from 32 percent in 2022), with current events like the economy, elections and gun violence driving 70 percent of worries.

As is often the case, children can be affected by the emotional state of adults in their lives. A 2022 meta-analysis published in the Journal of Anxiety Disorders reported that children of anxious parents are at higher risk of developing anxiety disorders and twice as likely to

have anxiety problems than children of non-anxious parents.

To mitigate this trend, parents, guardians and teachers have a powerful tool at their disposal: gratitude. By championing, modeling and encouraging a grateful heart, they can teach kids to temper episodes of anxiety and regain a sense of safety.

Benefits of Gratitude

“Gratitude is one of these micro-behaviors that creates macro-change,” says Roseann Capanna-Hodge, a Connecticut-based certified school psychologist, neurofeedback provider, author, speaker and podcast host specializing in childhood mental health.

“When we have gratitude, there are a lot of overall benefits to our health. Research has shown that gratitude can trigger the brain to release hormones and neurotransmitters that are associated with happiness, such as dopamine and serotonin. Having a gratitude practice as a family can even break negative patterns in the family ecosystem, moving toward generational mental wealth.”

“Humans are hardwired to notice and acknowledge negative experiences due to our natural instinct for survival, but we can overcome our negative biases by incorporating gratitude into our daily routines,” says Andrea Trank, an integrative medicine health coach, HeartMath trainer and trauma-sensitive practitioner in Norfolk, Virginia. “We can shift from feelings of sadness, anxiety and anger to feelings of hope and calm simply by focusing on what we are grateful for. Gratitude also supports immune health, helps us respond, rather than react, to life’s stressors, and shifts the rhythm of the heart into physiological coherence, resulting in the release of oxytocin and DHEA [dehydroepiandrosterone], which promote positive feelings.”

Modeling Gratitude

One of the most effective ways to teach children to be grateful is to express our own gratitude with actions and words. “Forcing our children to be grateful doesn’t work. Model gratitude in a natural and

authentic way,” Trank advises. “Notice the little things, and when you are out as a family, slow down and verbally point out the moments of beauty and generosity you see around you. Showing gratitude through action is the way your child will naturally be inspired to do the same.”

Practicing gratitude as a family can be fun, and it’s a great way to connect deeply with one another. Invite everyone around the dinner table to identify the things for which they are grateful or reflect on moments of gratitude that they witnessed throughout the day. Such positive conversations help develop optimistic outlooks for the whole family. Make it a routine for each family member to simply say “Thank you” upon waking, and to jot down thoughts of gratitude in a journal before the lights go off at the end of the day.

The Thank-You Note

Handwritten thank-you notes are being replaced by texts, emails and emojis as a means of expressing gratitude, but if parents encourage their daughters and sons to see the value of a written note at a young age, this worthwhile activity can become second nature for a child. While it takes a little more time than composing a text, scribing a thoughtful and meaningful written message that expresses gratitude can be read over and over again and reminds the recipient that they matter. When we receive gratitude from others, we are accepting a gift that strengthens the bonds of connection.

Research in 2018 published in Psychological Science points out that people underestimate the power of expressing gratitude and overestimate how awkward it will be, which may keep them from engaging in this impactful practice. This Thanksgiving, embrace the power of gratitude and share it with the next generation to make a positive impact on everyone’s mental health.

Christina Connors is a writer, singer and creator of a YouTube series for children. Learn more at ChristinasCottage444.com.

Calendar of Events

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

Saturday, November 2

Reiki Level 1 Training – 9am-5pm. Join us for an immersive Reiki Level 1 training designed to introduce you to the transformative world of energy healing. This foundational course will guide you through the principles and practices of Reiki, empowering you to harness universal life force energy for personal healing and the well-being of others. Reserve your spot today and embrace the healing journey ahead. 804-397-9895 Bookme.yomassage.com/abodyholistic A Body Holistic LLC 9415 Hull Street Rd., Suite C, North Chesterfield, VA. $189.

Sunday, November 3

Awakening Your Highest Self –3-4:30pm. A transformative 90-minute self-hypnotherapy class, where ancient wisdom meets modern neuroscience. Embark on a profound journey to unite with your highest self, unlocking the power to shape your destiny with intention and grace. 804-359-0384. Register at InnerworkCenter.org Innerwork Center 213 Roseneath Rd. Richmond, VA. $25+.

Thursday, November14

Breathwork and Sound – 6:30-7:30pm. Breathwork is a powerful modality of healing we can utilize to reduce tension and break through blocks of "stuck energy" in the body, while also dropping us deeper into our heart space and spaces of connection. This practice will be 20

minutes of active breathing and we will seal our practice with a restful sound bowl shavasana meditation using crystal singing bowls and other instruments like chimes and drums. 804-359-0384 Register at InnerworkCenter.org Innerwork Center 213 Roseneath Rd., Richmond, VA. $17+.

Friday, November 22

Restorative Sound Healing – 6-7:30pm. 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. This particular session will focus on clearing and aligning all energy centers, with a primary focus on the energies associated with the astrological sign of Virgo. 804359-0384 Register at InnerworkCenter. org Innerwork Center 213 Roseneath Rd. Richmond, VA. $25+.

Saturday, November 23

Ancient Secrets to Boost Your Health and Fitness – 11am-2pm. Are you tired of getting sick every fall and winter? With these ancient secrets, we'll uncover the lost art of staying healthy the easy way! Simple herbs plus easy Qigong healing positions will prevent colds and/or shorten the longevity of colds plus help you feel alive and energized all winter long! Register at https://tinyurl.com/5x7be24x Unitarian Universalist Community Church 11105 Cauthorne Road, Glen Allen, VA, 23059. $85.

Ongoing Events

Sunday

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

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.

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.

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.

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.

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.

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.

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. 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.

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

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

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+.

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.

Thursday

Aerial Yoga – 9-10 am. 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 Rd., Richmond, VA. 804-6150309. Hostofsparrows.com.

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

PLANS CHANGE

Please call ahead to confirm date and times

& meditation while challenging your coordination through flow. Please register in advance. $70/4 classes/mo, $20/dropin. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

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

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 – 10:45-12pm. 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.

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.

RESETTING TOUCH

MOBILE MASSAGE

571-207-6717

MassageBook.com/biz/resetting-touch

Offering massage services at your location with options including Swedish, Deep Tissue, Trigger Point, Sports, and M.M.A. (Mixed Massage Arts). Couple these services with aromatherapy, CBD, cupping, and guided stretches for full body relaxation. Schedule an appointment today. See ad, page 2.

Medical Cannabis Provider

NARITA C. SNEAD, MPH, MSN, APN-BC

Certified Medical Cannabis Provider

Adult Nurse Practitioner

Registered Practitioner for Medical Cannabis

804-475-8904

Green-Healing.co

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

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 Pharmacy, 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

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.

Yoga

GLENMORE YOGA & WELLNESS CENTER

Far West End Location

10442 Ridgefield Pkwy, Henrico 804-741-5267

Info@GlenmoreYoga.com

GlenmoreYoga.com

Incorporate yoga into your life at Glenmore with in-person and online student-focused, 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.