Natural Awakenings of Virginia's Blue Ridge December 2013

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H E A L T H Y

L I V I N G

H E A L T H Y

P L A N E T

feel good • live simply • laugh more

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Tis the SEASON to Be Wise

ECKHART TOLLE On the Kingdom of Heaven Within

Conscious Gift Guide Support Local

December 2013 | Virginia’s Blue Ridge Edition | NABlueRidge.com

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letterfromthepublisher contact us Publisher Tracy Garland Publisher@NABlueRidge.com Editor Karen Adams Marketing & Advertising Bonnie Cranmer Bonnie@BlueRidgeGreenMedia.com Kim Walls Kim@NABlueRidge.com Design & Production Courtney Ayers Karen Garland, Graphic Design To contact Natural Awakenings Virginia’s Blue Ridge Edition:

Phone: 540-384-1815 Fax: 540-444-5668 Email: Publisher@NABlueRidge.com 1390 Southside Drive., Suite 118 Salem, VA 24153 NABlueRidge.com Follow us on

© 2013 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. It is available in selected stores, health and education centers, healing centers, public libraries and wherever free publications are generally seen. 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. We welcome your ideas, articles and feedback.

SUBSCRIPTIONS Subscriptions are available by sending $15 (for 12 issues) to the above address.

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elcome to the December issue of Natural Awakenings magazine. This month, we address the universal, yet fundamentally personal, topic of “Awakening Humanity,” with articles about how to live in the present moment now, and to live without regrets in the future. We are getting into the holiday spirit here at Natural Awakenings! What a wonderful time of year to “awaken,” acknowledge our blessings and think about how we can share those blessings with friends and family, our neighbors and the larger community. Check out “Green Merry Making” for tips on how to have an eco-friendly holiday and “Tis the Season to Be Wise” to ensure you take care of yourself and your spirit while enjoying the season. If you are seeking eco-friendly lodging for your visiting family and friends, you’ll also discover some hidden gems in our “Green Holiday Getaways” feature article. For green, healthy, local, high-quality gifts, please visit the local vendors featured in the Holiday Gift Guide (pages 16 and 17) and elsewhere throughout the magazine. Also, consider an excursion to Roanoke’s 16 West Marketplace, the topic of our Community Spotlight article this month. The Marketplace serves as a great meeting and reception venue with offerings including locally roasted coffee, delicious and healthy dining options and a relaxing atmosphere. Businesses inside 16 West offer beautiful handmade clothing, furniture, artwork, local and organic food and wellness services. We at Natural Awakenings celebrated our fifth anniversary in publication at 16 West, which has become one of our favorite downtown stops. We hope to see you there soon! In other local news, you’ll find our second installment in Save a Ton Ecotip series, providing you with simple ways you can save a ton of energy and money this winter. Speaking of winter, if you’re looking for an affordable, energy-efficient way to heat those cold spots in your home, check out our news brief on ductless heating systems. We also extend our congratulations to Bookbag Santa, a local nonprofit education organization, which recently won a new vehicle from Toyota! In our news briefs section, you’ll find these and other stories about local green and healthy happenings. So, kick back with a nice hot cup of cocoa with some cinnamon on top, and enjoy this year-end issue of Natural Awakenings.

Wishing you peace and a joyful holiday season,

Natural Awakenings is printed on recycled newsprint with soybased ink.

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Virginia’s Blue Ridge

Tracy Garland, Publisher NABlueRidge.com

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newsbriefs ecotips healthbriefs globalbriefs wisewords community spotlight

14 blueridge greentravel

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18 20 22 24 25 29

greenliving healingways naturalpet inspiration calendar resource directory

advertising & submissions HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 540-384-1815 or email Publisher@NABlueRidge.com. Deadline for ads: the 5th of the month. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Publisher@NABlueRidge.com. Deadline for editorial: the 1st of the month. CALENDAR SUBMISSIONS Email Calendar Events to: Publisher@NABlueRidge.com. or fax to 540-444-5668. Deadline for calendar: the 10th of the month. REGIONAL 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 540-384-1815. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

NaturalAwakeningsMag.com NABlueRidge.com

Natural Awakenings is your guide to a healthier, more balanced life. In each issue readers find cutting-edge information on natural health, nutrition, fitness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

11 HUMANITY’S

ETERNAL QUEST Eckhart Tolle on the Kingdom of Heaven Within by Eric Nelson

12 16 WEST

MARKETPLACE Saving Old Memories and Making New Ones by Karen Adams

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14 GREEN HOLIDAY TRAVEL

Enjoy the Season in the Blue Ridge Mountains by Anne Piedmont

18 GREEN MERRY MAKING

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Retro-Fresh Family Traditions by Claire O’Neil

20 ‘TIS THE SEASON TO BE WISE A Prime Time to Rejuvenate and Birth Creativity by Lane Vail

22 PET FIRST-AID KITS All-Natural Home Health Care

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by Sandra Murphy

24 BE HAPPY

RIGHT NOW The Top Five Regrets of the Dying by Bronnie Ware

natural awakenings

December 2013

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newsbriefs Affordable Ductless Heaters from J&J Weatherization

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&J Weatherization, a Lynchburg-based home performance contractor, now offers Performance brand ductless heating systems from Carrier. The systems come in a choice of heat pump for cool-season heating and warm-season cooling or a basic air conditioner unit. Ductless systems are energy-efficient (up to 16 SEER) and ultra-quiet (as low as 31 decibels). They are an affordable alternative for homeowners Carrier Performance Residential who want effective heating and cooling without Series Ductless Heater the added expense of ductwork installation. The Performance systems are composed of small indoor heating and cooling units paired with quiet, compact outdoor compressor units. The systems work for a variety of applications, including open floor plans or multiple rooms. An available “multi split system� allows for up to four indoor units with a single outdoor unit. All systems provide dehumidification in the summer and come with a wireless remote control. John and Joanne Langford, owners of J&J Weatherization, have a Carrier ductless system installed in their own home and their rental properties and highly recommend it. “Our basement had no ductwork, but used to be damp and cold,� says Joanne. “Since we’ve installed the ductless system, the entire basement stays warm and dry all winter.� For more information, call J&J Weatherization at 434-847-5487 or visit JJWeatherization.com. See ad on page 5 and Community Resource Directory, page 29.

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Virginia’s Blue Ridge

wo new businesses at 16 West Marketplace, in downtown Roanoke, will hold an open house from 5:30 to 9 p.m on Friday, December 6. Gayla D’Gaia, owner of Sacred Beauty Boutique, and Ben Bristoll, of Compact Footprint—the newest business owners at the marketplace—will host the event. The public is invited. D’Gaia’s Sacred Beauty Boutique features an exclusive line of elegant, handmade ruffle and tulle feminine Blue Topaz jewelry available fashions. “They are elegant at the opera, they complete at Sacred Beauty Boutique a cowgirl’s Christmas and they also carve out the career day,� D’Gaia says. “Forest fairies and urban fashionistas are also welcome.� Her boutique also carries jewelry. Bristoll’s Compact Footprint offers compact, eco-friendly appliances not normally found in stores, aimed at the downtown resident who seeks smaller appliances that also tread lightly on the environment. Bristoll also carries hand-hewn, reclaimed teakwood furniture. “These inheritance pieces will not only last a lifetime, but generations, even outdoors by the pool in summer and winter,� Bristoll says. “They also bring nature indoors with their wooden charm and organic, one-of-a-kind shapes.� The two business owners (and couple) share a space at the marketplace. At the open house, performers from Opera Roanoke will sing Christmas carols, and local wineries will offer samples of their wines. Location: 16 West Church Ave., Roanoke. For more information, call 540-632-1049 or visit 16WestMarketplace.com. See ad on page 17.

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Scout Creates Nature Trail at Warm Hearth Village

WEATHERIZATION

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lex Hill, a senior at Pulaski County High School and Boy Scout with Troop 244, recently led the effort to enhance the wooded walking trails at Warm Hearth Village, in Blacksburg, and make them into self-guided eco-tours. Thanks to his efforts, trail walkers can now learn more about local tree, bird and butterfly species. Hill undertook the project in pursuit of his Eagle Scout rank. Working with a committee of Warm Hearth Village residents, Hill investigated characteristics and collected photos of several flora and fauna species prevalent in the area. He then mounted the photos and descriptions onto 23 wooden posts along the trails for residents to enjoy. “What a joy it is to see a teenager with goals,” says Warm Hearth resident Julia Lewis. “He’s a serious young man who has it all together.” Lewis recently spent more than an hour completing a two-mile walk, reading and appreciating each nature description along the way. Warm Hearth is a nonprofit senior living community that provides a range of living options from active adult living to long-term nursing care in Blacksburg. Part of its mission is to feature green initiatives that protect the surrounding environment and celebrate the natural beauty of the area. Warm Hearth Village is located at 2387 Warm Hearth Dr., Blacksburg. For more information, call 540-552-9176 or visit Retire.org.

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outhern Heritage Homes, of Rocky Mount, is now offering custom pre-fabricated wall sections to local contractors and builders. The walls are built in and shipped from the Southern Heritage Homes’ manufacturing facility, thus reducing weather delays, waste and other quality-control issues associated with building on-site. The sections are manufactured according to each contractor’s specifications and arrive at the construction site ready to be installed. The service has already proven valuable to one local home project, saving time and labor costs for the builder and the home owner. Southern Heritage Homes has a variety of home designs available, from the Country Cottage (see the model located on Route 8 in Floyd, near The Bread Basket) to larger retreats and custom homes. Designs include sustainable practices, such as Roxul Insulation and other green building products. Southern Heritage Homes, 275 Corporate Dr., Rocky Mount. For more information and to view designs, visit SHHomes.net or on Facebook or Houzz (Southern Heritage Homes, Inc). To discuss custom services for contractors and builders, call David Peters at 540-489-7700. See ad on page 14 and Community Resource Directory, page 29.

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December 2013

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newsbriefs Bookbag Santa Wins Toyota Vehicle

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ookbag Santa, a Roanoke-based nonprofit that donates supplies to schools in Belize and Haiti, recently won a new van from Toyota. Bookbag Santa won based on popular votes in Toyota’s Third Annual 100 Cars for Good program, held in October. Bookbag Santa was one of 250 finalists in the program, which awards vehicles to 100 nonprofit organizations based on votes from the public on Facebook. It was the only nonprofit invited to participate all three years the program has been offered. Since 1990, Bookbag Santa has been gathering used school supplies and delivering up to a ton of materials to three small schools in Belize. “I was appalled at the waste that happens at every school in America at the end of the school year,” says Hunt, a former Peace Corps volunteer. “What if all the pens, pencils, rulers and paper that get thrown out could be put in a collection box instead of the trash? Then the good stuff could be donated to poor kids. It’s as simple as that.” His program keeps approximately two tons of school supplies out of the landfill each year. The first ton goes to Belize; the second ton is sent to schools in Haiti. Bookbag Santa’s new van will be used to collect supplies from local schools, deliver boxes to the airport and deliver display materials to trade shows and festivals. For more information, visit BookbagSanta.com. See Community Resource Directory, page 31.

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Regional Companies Create Solar-Powered Bike

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enewable Engineered Systems, Inc. (RES), a Martinsville-based solar-energy systems provider, recently partnered with Rhoades Car International, of Hendersonville, Tennessee, to offer the first-of-its-kind, four-wheel, solar power-assisted bike. The Rhoades Car company offers several bike models to accommodate up to four passengers in a variety of configurations. To assist peddlers who become fatigued, some of these models offer an electric-assist feature consisting of a small electric motor powered by two 12-volt batteries. The new eco-friendly solar powered models from Rhoades Car include the Solaride and the Solarped. Both models are composed of an off-the-grid combination of pedal power and an electric-assist motor powered by a solar panel. The solar panel tricklecharges the 24-volt battery system, which powers the 750-watt electric-assist motor. Natural Awakenings magazine helped this partnership unfold. Roanoker Mark Sklar, who was interested in installing solar panels on his home, read about RES in the magazine and contacted owner Brian Brown. During their consultation, Sklar showed Brown his pedal-powered Rhoades Car, and Brown thought that a solar electric system would work well on the vehicle. RES created a prototype solar vehicle, submitted it to Rhoades Car and the two companies established a partnership. Now RES provides the panels for the Rhoades Car solar models. Sklar, owner of the first Solaride pre-prototype, says “The bike is great exercise and having the power assist really helps on the hills around the valley.” For more information, visit RhoadesCar.com/Solaride. See Renewable Engineered Systems ad on page 26 and Community Resource Directory, page 29.

Virginia Tech’s Introduces Reusable To-Go Container Program

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irginia Tech Dining Services has launched a new program to further increase sustainability efforts across campus dining facilities. The new Reusable To-Go container program offers a substitute for foam containers in West End Market. The implementation of this program follows five years of increasing sustainability programs in Virginia Tech’s dining centers. The program aims to increase the number of students who are more aware of the waste they produce when purchasing and transporting food. “With Reusable To-Go, the meal is served in the to-go container, which can be returned to West End’s dish washing area to be washed and reused,” says Rial Tombes, sustainability coordinator for Dining Services. All meal plan holders may participate in the Reusable To-Go Container program. A $12 annual membership fee covers the cost of containers and the resources that support the project. Once enrolled, students receive a key chain with three tags, representing the three reusable to-go containers each member can check out at any one time. Upon returning a container, students will receive a key tag back, allowing check-out of a new unit. “We hope that all our sustainability programs will develop a local culture invested in sustainability,” says Tombes. “Creating a campus that has an interest in sustainable practices is our overall goal.” Last year, Virginia Tech composted close to 500 tons of waste. The Reusable ToGo program could boost that number to more than 600 tons this year. For more information, visit VTNews.VT.edu/articles.

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ecotip Family Games Generate Goodwill All Year Fun family games based on cards, trivia and charades are quintessential holiday activities. Now a new generation of games adds fresh dimensions of interest and goodwill. Online games—some are free—extend good tidings to people around the world, as well as our environment. Santa is thrilled. Eco games galore: From determining our family’s carbon footprint to making ethical decisions as a business leader or learning how to help child populations vulnerable to pneumonia, EcoGamer.org is a gateway to enriching experiences. More than 20 entertaining websites employ informative, eco-related calculations, games and quizzes. Assist African farmers: Heighten awareness and empathy by experiencing on a virtual basis the immense challenges of life on an African farm, including dealing with disease, drought, a lack of resources and war, at 3rdWorldFarmer.com/About.html. Free trials are available, plus links to international nonprofit organizations and relief groups. Become a citizen scientist: At FilamentGames.com/projects/citizenscience, players travel back in time to investigate how a lake became polluted and what can be done today to protect our waterways. Developed by the National Science Foundation, in partnership with the University of Wisconsin, it illustrates business, lifestyle and social factors that can harm the environment. Learn and feed: FreeRice.com allows players to automatically help feed hungry people with rice donations through the United Nations World Food Program. Players select from specific subjects: art, chemistry, geography, English, other languages and math. Each correct answer donates 10 grains of rice as participants watch the contents of a virtual bowl gradually fill. Tabletop games: Bioviva (Bioviva.com), Destruct 3 (UncleSkunkleToys. com), ReThink: The Eco Design Game (PlayReThink.com), Xeko (Xeko.com) and Endango (search Amazon.com) are all new takes on the traditional pastime of board games. Some are made of recycled materials, to boot.

December Conservation Tips from Save A Ton An average household dedicates 11 percent of its energy budget to lighting. Using new lighting technology can reduce energy use in the home by 50 to 75 percent.

Lighten Up Replace inefficient conventional light bulbs with compact fluorescent lamps (CFLs) or LEDs. CFLs can last about six to 12 times longer than conventional bulbs and save at least $47 per year, or $330 over the life of the bulb. The Roanoke Valley Cool Cities Coalition often distributes free CFLs at presentations and events. Participate in its CFL Program to provide free bulbs to area Habitat Humanity houses and similar projects. CFLs contain a small amount of mercury; don’t throw them in the trash! Please dispose of them during area Household Hazardous Waste Days or Clean Valley Council hazardous waste events, or at area businesses that accept CFLs and other approved locations. Most CFLs have a warranty. When installing the bulb, write the installation date somewhere on the base and keep the receipt. If it burns out early, return the store for a replacement. The Light Bulb Finder Application for smart phones can cut an annual electricity bill by over $120 and the environmental impact by 1,360 pounds of CO2.

Power Down

Peace on Earth will come to stay, When we live Christmas every day. ~Helen Steiner Rice

In little-used areas such as closets, utility rooms and hallways, replace light switches with motion sensors so lights aren’t accidentally left on. Fixtures that use two or more bulbs can work with one less bulb, which saves money on both energy and replacement costs. For more information, visit Save-a-Ton.org. natural awakenings

December 2013

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healthbriefs

Sprinkle Cinnamon to Avert Alzheimer’s

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innamon is known as an excellent antioxidant that improves fasting blood sugar levels and prevents heart disease. Now new research offers yet another benefit and reason to add this potent spice to our daily diet. Researchers at the University of California, Santa Barbara, have confirmed that cinnamon helps protect against Alzheimer’s disease. They found that the cinnamon compounds cinnamaldehyde and epicatechin help stop the formation of “tangles” of tau protein in the brain, hallmarks of the memory-robbing neurodegenerative disease. The study, published in the Journal of Alzheimer’s Disease, says these powerful antioxidants that give cinnamon its potent flavor and scent defend mental function in a unique way. “Take, for example, sunburn, a form of oxidative damage,” explains Roshni Graves, of the university’s Department of Molecular, Cellular and Developmental Biology. “If you wore a hat, you could protect your face and head from oxidation. In a sense, this cinnamaldehyde is like a cap,” protecting against tau proteins. The findings suggest that sufficient cinnamon consumption might stop the progression of Alzheimer’s or even prevent it.

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Cocoa Calms Inflammation

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ew can say no to a cup of hot cocoa on a cold winter’s night. “Enjoy!” say Penn State researchers. They have found that a little bit of cocoa may be a powerful diet aid in helping to control inflammation and ameliorate related diseases, including diabetes. Numerous current studies link obesity to inflammation in the body. Cocoa, although a common ingredient of chocolate, by itself has low-calorie, low-fat and high-fiber content. The researchers fed laboratory mice the human equivalent of 10 tablespoons of cocoa powder—about four or five cups of hot cocoa—along with a high-fat diet for 10 weeks. The control group ate the same diet without the cocoa. Lead researcher Joshua Lambert, Penn State associate professor of food science, says the study results surprised the team, which did not expect the “dramatic reduction of inflammation and fatty liver disease” associated with obesity. Although the animals lost no weight, the cocoa powder supplement reduced liver triglycerides by 32 percent and plasma insulin levels by 27 percent, indicating it might be a powerful obesity-fighting tool. But there is a catch: Adding sugar, an inflammatory substance in itself, to healthy cocoa will likely neutralize the benefits. Try stevia as a sweetener instead; it’s been used for decades to lower blood sugar.

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TO GET MORE, GIVE MORE

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iving away money or spending it on others increases the giver’s sense of personal wealth, according to research by Michael Norton, of Harvard Business School, and co-author Elizabeth Dunn, of the University of British Columbia. The latest in a series of studies showed that people that support others, from helping with homework to shoveling a neighbor’s driveway, feel that they had more time in general and that giving time away relieved the sense of “not having enough time,” even more than gaining unexpected free time.

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Cranberries Support Healthy Circulation

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egularly drinking cranberry juice may help control blood pressure, according to new findings presented at the American Heart Association’s High Blood Pressure Research 2012 Scientific Sessions. Cranberry juice, the researchers note, is rich in antioxidants—naturally occurring molecules that have been associated with the blood pressure-lowering benefit. U.S. Department of Agriculture researchers discovered a moderate systolic pressure reduction—about three points— for people that drank two eight-ounce glasses of cranberry juice every day for eight weeks. Because of the sugar calories in juice, consider the alternative of a whole-food cranberry supplement.

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globalbriefs News and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefits all.

Genuinely Greenwashed Six Ploys to Avoid in Eco-Purchases A report by TerraChoice Environmental Marketing exposes these six “greenwashing” marketing ploys to watch out for when shopping: 1. Hidden Trade Off: A refurbished plasma TV might reduce the need of buying new at first, but new or not, such TVs are energy hogs. 2. No Proof: Can a third party verify claims such as “organic” or “all-natural”? 3. Vagueness: Beware of products claiming to be “chemical-free” or “no hormones added”. 4. Irrelevance: Claims that have no relationship to the product or might be made with any other product in the same category, such as [chlorofluorocarbon] CFC-free shaving gel. 5. Fibbing: A falsehood that can’t be backed up, such as “certified organic” for products for which no such certification exists. 6. Lesser of Two Evils: An attempt to put a green twist on a product that’s inherently harmful to humans and the environment, such as organic cigarettes.

Standard Returns New Sustainable Currency Geared to Stabilize World Economy The Terra, an Internet-based trade reference currency (TRC), has been launched as a global complementary form of money to provide an inflation-resistant international value standard, stabilize the worldwide business cycle and realign stockholders’ interests with long-term sustainability. From a legal viewpoint, the Terra is standardized “countertrade” (international barter), which is routinely used for more than $1 trillion worth of transactions each year. Countertrade legislation already exists in about 200 countries, including all the major trading nations, so introducing the Terra does not require new intergovernmental agreements. Financial and currency expert Bernard Lietaer, one of the key architects of the European Currency Unit, the convergence mechanism that led to the Euro, posits the Terra as the first time since gold standard days that such a robust, inflationresistant international base value has been available. He says, “This supranational complementary currency is uniquely designed, unlike national currencies, to provide a stable international mechanism for contractual and payment purposes worldwide. This mechanism would automatically work to reverse the boom and busts of the business cycle and stabilize the economy by providing more cash during downturns and cooling off inflationary pressures in the peak of an upturn.” Perhaps most importantly, it is positioned to resolve the current conflict between short-term financial interest and long-term sustainability. The Terra works in parallel with national currencies. Source: TerraTRC.org

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NABlueRidge.com

Power Walking Shoe Insert Generates Electricity Two Carnegie Mellon graduates, Matt Stanton and Hahna Alexander, are the founders of SolePower, a company making a shoe insert that stores the power generated by walking and running into a battery that can be instantly accessed via a USB port. Beta testing on the prototype has begun, with release expected next summer. The insert can be paired with any shoe type and feels like a regular, cushy insole, according to Stanton. The battery attaches to the ankle or the top of the shoe, and is charged after 2.5 miles of footsteps with enough power to run an iPhone. Runners needing to power heat-producing mittens in the winter could also benefit. Another application is emergency charging of cell phones and radios during power outages. People in developing nations likewise will have a reliable power source for mobile phones and other essential small electronics. Source: SolePowerTech.com

Sustainable Solutions Competition Launched to Measure Ocean Acidification As part of their mission of “making the impossible possible,” organizers of the XPrize, a global leader in incentivized competitions, have launched the $2 million Wendy Schmidt Ocean Health XPrize contest. Schmidt is president of the Schmidt Family Foundation, which strives to advance the development of clean energy and support wiser use of natural resources. The program aims to spur innovators to transform our understanding of ocean acidification—a grave problem associated with the rise in atmospheric carbon dioxide—via breakthroughs in ocean pH-sensing technologies designed to monitor and sustain ocean health. For information and to register, visit xprize.org or Facebook.com/xprize.

wisewords

Humanity’s Eternal Quest Eckhart Tolle on the Kingdom of Heaven Within by Eric Nelson

photo by David Ellingsen

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o listen to Eckhart Tolle is to be reminded that anything is possible—for anyone. We’re not talking about living a life of leisure, filled with expensive cars, beach homes and extravagant vacations, but an experience brimming with the kind of spiritual insights that make this life not only worth living, but decidedly more fulfilling. The problem is that when people hear the words “spiritual insight”, there’s often an assumption that it’s about something too ethereal to be practical or too elusive to be achieved in this lifetime. This is exactly the point that Tolle, one of the world’s most well-known spiritual teachers and authors, rebuffed during a talk earlier this year at California’s Stanford University. “Some people awaken spiritually without ever coming into contact with any meditation technique or any spiritual teaching,” he said. “They may awaken simply because they can’t stand the suffering anymore.” He went on to cite examples of those that have either been told they have a short time to live or have been given an exceptionally long prison sentence. In both cases, any thought of a future has been effectively dashed, forcing these individuals into what Tolle describes as an intense awareness that there is only the present moment, with no more future to escape into mentally. The result is a lot less suffering. “That is the real spiritual awakening, when something emerges from within you that is deeper than who you thought you were,” says Tolle. “So, the person is still there, but one could al-

Spiritual insights aren’t the least bit ethereal or elusive, but decidedly practical. most say that something more powerful shines through the person.” The good news, according to Tolle, is that in order to experience this awakening, “You don’t have to wait for the diagnosis by the doctor or to be put in prison… nor do you have to do 30,000 hours of meditation or live in an ashram for 20 years. Once you get a glimpse of it, you can invite it into your daily life.” For a growing number of people, it’s this understanding of the always present “spiritual you” shining through that has led to significant improvements in their

lives, not the least of which is better health. This would seem to indicate that these kinds of spiritual insights aren’t the least bit ethereal or elusive, but decidedly practical. “Spirituality and religion belong in the healing paradigm,” writes Airdre Grant, Ph.D., of Australia’s Southern Cross University, in a study published in the Journal of the Australian TraditionalMedicine Society. “They are determinants of health and they are factors in recovery, well-being and longevity.” So where do these insights come from? Is it simply a matter of wishful thinking? Or is it perhaps something more reliable, more effective than that? “Jesus said, ‘The kingdom of heaven is within you,’” observes Tolle, implying that this health-inducing understanding may be a lot closer than we thought. “I think if he lived nowadays, instead of ‘kingdom’, he would have said, ‘dimension’. And ‘heaven’ refers to a sense of vastness or spaciousness. So if we retranslate the words of Jesus into modern terms, [it would be] ‘the dimension of spaciousness is within you.’” “And then Jesus said—when they asked him, ‘Where is the kingdom of heaven and when is it going to come?’— he said, ‘The kingdom of heaven does not come with signs to be perceived. You cannot say, ah, it’s over there or look, it’s over there, for I tell you the kingdom of heaven is within you.’” How comforting it is to be reminded that the proverbial “kingdom of heaven” we’ve been hearing about for at least two millennia—this “dimension of spaciousness”, or what might be characterized as the understanding of our true spiritual identity—is “within you.” It’s within us all, here and now. All that remains is the willingness— and the humility—to put this insight into practice. Eric Nelson is a Christian Science healing practitioner from Los Altos, CA, whose articles on the link between spiritual consciousness and health appear regularly in national online publications. Connect at norcalcs.org.

natural awakenings

December 2013

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communityspotlight

16 WEST MARKETPLACE: Saving Old Memories and Making New Ones by Karen Adams

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istorical preservationist, builder and developer John Garland loves spending time at 16 West Marketplace on Church Avenue, in downtown Roanoke, partly because he sees reminders of the old S&W Cafeteria, built in 1953, that he visited as a child. “This building has a lot of memories for me,” he says of his latest

Interior 16 West

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Virginia’s Blue Ridge

project. “As a kid, I used to come down here with my family, especially my sister, when she would go shopping.” The original shiny tile floor, gleaming chrome touches and curved architectural details are still there—as well as light fixtures made from old cafeteria trays—but more aspects are new, such as eight apartments on the top floor (all occupied), a market, a restaurant, a coffee and smoothie bar, wellnessinspired businesses, a LEED-certified remodel design throughout and a sense of community that ties it all together. Garland, who recently retired as president of Spectrum Design, says there are only two local buildings that include both historical preservation and LEED design. “It’s hard to do both,” he says. “That’s what we were trying to do with this, and it goes hand in hand with sustainable living and being environmentally friendly.” He worked with Spectrum’s Chris Venable, Bill Huber and Frank Moeller to make it happen. Garland also wanted to find a place that would bring services to people who live downtown. His first

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goal was to establish a market so downtown residents wouldn’t always have to drive to a large grocery store. The coffee shop opened first at 16 West, followed by S&W Market and Cork and Crust restaurant. Garland says his vision included fostering small businesses with healthful, local offerings as well as a community center. “I was thinking, ‘What can we do with this big, open space and make it a place for people to come and want to hang out together, to do unique arts and cultural types of events?’” He felt it would be attractive for both downtown residents and the businesses there alike. Currently 16 West is home to Barefoot Studios, Compact Footprint, Core Chiropractic, Cork and Crust, Fleda A. Ring Fine Art Gallery, Learning Source, Little Green Hive, RAC Xpress Gym, S&W Market, Sacred Beauty Boutique and The Fluff-N-Stuff Zoo. Crossings Christian Church holds Sunday services there as well. “We wanted to be inclusive,” he says. “There are plenty of places to go downtown now to a nightclub or bar; that’s geared to a younger, homogeneous crowd. But I wanted this to be a place for everyone, where you can feel comfortable coming here if you’re a child.” Amy Tuggle owns and operates the Little Green Hive coffee and smoothie bar with her fiancé and business partner, Mark Garland (John Garland’s son). “Part of our business model is to feature local and healthy as much as possible,” Tuggle says. “We have so many beautiful offerings in this area.” She and Garland use Red Rooster Coffee from Floyd and Homestead Creamery ice cream from Wirtz, for example. “For me it’s all about trust,” Tuggle explains. “You see all of our ingredients right there as we make orders.” With a background in health coaching, she knows how important it is to eat pure food and she wants to show others how. “Our mission is having a place where the ingredients are all wholesome: no hormones, no corn syrup, no additives, no artificial sweeteners,” she says. Special diets are honored as well, with low-sugar, low-carbohydrate, vegan and gluten-free options. “This is a place that people can trust

and I hope it is a relief for people to find it,” she says. “It would have been a relief for me when I first moved to the area.” She says that having a place where people can bring their children is important, and everything at Little Green Hive, including the juice boxes, is healthful. “And I love seeing threeyear-olds running around with green smoothies,” she adds. Jane Barefoot Rochelle, of Barefoot Studios, offers healing touch and art in a soothing space. She joined 16 West because she wanted to open a healing touch practice and have space to paint as well, and a traditional massage studio wouldn’t work that way. Her custom-designed studio is light, calm and cheerful—an ideal place for offering healing touch as well as showing and creating her art. She also offers wellness workshops and yoga classes, and the space works well for those small gatherings. Barefoot’s art is infused with healing imagery and color, and she does commission pieces as well, often creS&W Market

ated from clients’ treasured ephemera such as theater tickets, maps and letters. “It’s my intention that this place be very calm and grounded, and my art reflects that,” she says. “This whole space, 16 West, is very intentional too.” Plus, she says, the 16 West tenant community supports each other. “We have a common understanding that my good depends on others’ good, and what I bring here helps them,” she says, adding that the cooperative spirit has a lot to do with who chooses to join the group. Prospective tenants must be deemed a good fit for all. The artcentered activities in particular go with Rochelle’s vision, and she appreciates that everyone has a voice in creating special events. Those special events have been largely the work of River Laker, although others are beginning to join the effort. “My mission is to popularize culture,” he says. “It’s designed for people who like to go downtown but not necessarily for drinking, and for those who like more unexpected cultural events.” Recent events have included the “Inside Out 11 Million Public Art Project,” which posted large black-and-white photographs of local people on the outside of the Heironimus building. “It brought everyone downtown,” Laker says. “And so people came inside 16 West to see what was happening. Once people get here they really like that it’s unique, calming and peaceful. It’s a comfortable place to hang out, and people are welcome to do that.”

S&W Cafeteria 1964, courtesy of the Davis Collection

Other regular events are “Music to Draw to,” which invites people to bring their art and craft materials and work on them while listening to ambient music; TED talks; PechaKucha nights, when creative people get together and share ideas and work; and dances featuring many styles of dancing and often a lesson beforehand. Many events are free. There’s a growing sense that if people don’t come they will really miss something, Laker adds. “John is consciously trying to do something different from what people are used to,” he says. Today, there are children making their own memories, just like John Garland and others who used to visit the old S&W Cafeteria. “During a recent dance event, it was refreshing to see 5-year-olds dancing and 70-year-olds dancing,” Garland says. “People were having healthy food and beverages, enjoying the space and the sense of togetherness, and all having a great time.” For more information, visit 16WestMarketplace.com.

natural awakenings

December 2013

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he holidays are upon us, and that can mean travel and lodging, for guests visiting from afar, sanity-restoring weekend getaways and overnight fun for the whole family. While early December might be too late for your preferred spot, last-minute deals and opportunities still exist. (And if they don’t, consider this the beginning of your 2014 holiday plans.) When planning holiday travel, don’t forget to keep the “green” in the traditional red and green. It doesn’t have to mean sacrificing luxury and comfort. Look for inns and hotels that value the planet and the community as well as the visitors. Roanoke’s Black Lantern Inn, which welcomed its first guests in 2009, is

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the embodiment of a philosophy that wastes nothing. Innkeepers Ron Chuman and Claire D’Alessandro bought a run-down house in the historic Old Southwest neighborhood in 2005 and spent four years rehabilitating and restoring it. They salvaged as much of the original structure as possible, Chuman says, but also added new features such as double-paned windows, insulation and high-efficiency appliances. The back patio is made from bricks salvaged from the chimney. Energyefficient lighting is used both indoors and out. Guests are asked to recycle, and to use their sheets more than once to save water and energy. Chuman and D’Alessandro didn’t set out to open a bed and break-

fast when they bought the nearly 100-year-old house. D’Alessandro eventually suggested it because she wanted to provide another nice place for people to stay in Roanoke. Her idea caught on: occupancy is up 30 percent from last year, Chuman says, and the inn is fully booked through Christmas. Last-minute travelers might have better luck finding a vacancy at Hotel Roanoke. Michael Quonce, the hotel’s public relations and advertising manager, says that December and January often have vacancies and some deals. The hotel even offers holiday packages that include breakfast and coupons for downtown Roanoke and Valley View Mall. Roanoke’s iconic hotel has been a Virginia Green Hotel and has been since 2005, one of the first in Virginia, says Quonce. The hotel has an in-house Green Committee that has established green initiatives for its dining room (the Regency Room), meeting rooms and guest rooms. Guests will notice optional laundry service, optional free newspapers, low-flow fixtures and reusable mugs and glasses. An herb garden was added this year as well. Quonce says that hotel management listens to guests’ feedback. “It helps us see where we can be better,” he explains. Another of the region’s well-loved hotels, Bedford County’s Peaks of Otter Lodge, is also committed to green practices. General Manger Robert Peters says the lodge is a Green Leaf Property through its parent company, Delaware North. The lodge, which sits on Abbott Lake at the Peaks of Otter, reopened this fall under new management. It has closed for the season on December 1 but will reopen in April. In April, guests will see a new shuttle bus, powered by propane or natural gas, says Peters. By this time next year, the lodge will have in place a program to recycle all food waste. Current initiatives include rooms with shower timers and recycling bins. The restaurant recycles its cooking oil as well. No discussion of green travel would be complete without a trip to

Floyd County. Two Virginia Green Properties there, Bella La Vita Inn and Hotel Floyd, may still have vacancies for the holidays. And both tout their green practices. Lisal and Matthew Roberts opened Bella La Vita Inn in 2011 in a geothermally built 2001 building. Other features include passive solar, no central heating or air conditioning (though window units are available), radiant hot-water floor heat and a Jotel wood stove that heats the whole house. Lisal Roberts noted that if they cut down a tree for heat, the replant another one in its place. In the four guest rooms, they use refillable containers of biodegradable soap and shampoo, and encourage guests to use sheets and towels more than once. In the dining room, they use cloth napkins and feature local and organic eggs and other food, when possible, and local roasted coffee on the menu. Lisal Roberts previously had been in the business as an “inn sitter.” She says she and Matthew wanted to move to Floyd, and opening an inn was an obvious choice. “We took a risk in a bad economy, and we’re flourishing,” she says. “Every day is a delight.”

Also flourishing is Hotel Floyd, built of green design in 2007. It has 16 rooms (two of which are pet-friendly) and is adding 24 more rooms and a conference area, says General Manager Derek Wall. His family owns the hotel and has lived in Floyd for many years. Hotel Floyd is “as green as a hotel can be,” he says. The original section features geothermal heating, low-flow fixtures and low-VOC paint. The two pet-friendly rooms were built with passive house design. “It is almost off the grid,” says Wall. The new section, which will open in the spring, will include solar power and solar thermal heating, and all-LED lighting. Wall is a big cheerleader for Floyd County. “It’s a growing destination,” he adds. “We want to be green, sustainable and enjoyable.” For more information on the locations above, visit BlackLanternInn. com, HotelRoanoke.com, PeaksOfOtter.com, BellaLaVitaInn.com and HotelFloyd.com. Anne Piedmont is a writer and research associate based in Roanoke. For more information, visit PiedmontResearchAssociates.com. The Peaks of Otter lodge reopens in April

natural awakenings

December 2013

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hroughout the year, Santa’s good girls and boys of all ages make every effort to buy only what’s needed, plus recycle, reuse and repurpose. Then the holidays hit and discipline often gives way to indulgences. The season seems consumed by up-tempo decorating, feasting, shopping, giftgiving and merrymaking at any cost. Yet, creative green living experts show us how easy it is to tweak time-honored family traditions to align with the green way we wish to live and feel even more satisfied with festivities.

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For Danny Seo, author of Upcycling Celebrations: A UseWhat-You-Have Guide to Decorating, Gift-Giving & Entertaining, “Upcycling is basically a form of recycling that elevates something to a better level than before.â€? Based in New York City and Bucks County, Pennsylvania, Seo always has an eye out for green possibilities. “Opt for vintage pieces and re-imagine them in new and interesting ways,â€? he advises. For example, he likes to upcycle a vintage glass cake stand with a collection of bright ornaments for a unique holiday focal point. Michele Johansen, a lifestyle writer in Bellevue, Washington, suggests bringing in the outdoors. Instead of decorating the tree with tinsel and the home with plastic faux greenery, she suggests stringing popcorn and cranberries on the tree and decking the halls with fresh wreaths and garlands accented with boughs of holly. “Local nurseries are good sources for holiday dĂŠcor that you can later mulch or put in yard waste bins,â€? she says. “The smells are much more authentic and festive.â€? Save energy by using LED lights whenever possible, suggests Sheryl Eisenberg, a writer for the National Resources De-

fense Council. Plug lights and electronics into a power strip, and then unplug it when not in use to save “ghost” energy pulled by electronics that are plugged in, but not activated. Buy a live tree to later plant or recycle, Seo suggests. This supports regional Christmas tree farmers while retaining the integrity of local forests. Many communities offer recycling of holiday trees to provide mulch or habitat for aquatic life in local lakes.

Keeping the Feast Organize a cookie exchange to get together and save time and energy on holiday baking, suggests Sara Novak, a food policy and health writer at SereneKitchen.com, from Sullivan’s Island, South Carolina. Generally, a hostess asks guests to bring several dozen of their favorite cookies. Once gathered, attendees share the treats and recipes, taking home several of each variety. To “green it up”, Novak recommends emailing the recipes rather than printing them, encouraging invitees to use fresh and local ingredients and bring favorite reusable containers from home, like a colorful, time-honored cookie tin. For the holiday table, mix and match settings of plates, glasses, linens and cutlery. “Use the real thing,” Eisenberg recommends, “and recruit guests to help wash up afterwards.” She recalls that while growing up, her mother supplemented her silverware with grandmother’s for large holiday dinners. Save your own energy—and sanity—by asking family and friends to bring an appetizer, side dish or dessert. The hostess can assign a dish and corresponding recipe or use a potluck approach, says Eisenberg. Leftovers go home in non-plastic, reusable containers.

Gift Giving Many families enjoy giving traditional gifts to children at certain ages, like dollhouses or train sets. Re-imagine these and, when possible, buy local to save energy and support area businesses, suggests Eisenberg. Cintia Gonzalez, an Australian mom, crafted a dollhouse from an old suitcase, inventively using black chalkboard paint for the exterior, wooden shelves as floors and fast food ketchup cups as lampshades (Tinyurl.com/UpcycleDollhouse). Another mom transformed a discarded coffee table into a painted train table for her boys. Upcycle paint chip cards into colorful gift tags, suggests Seo. Plus, use gift wraps that become part of the gift itself, such as placemats swaddling a bottle of wine, fabric to encase quilting supplies or sheet music enveloping concert tickets. As a general rule, “Give experiences, not gifts,” counsels Eisenberg. “Giving loved ones experiences reduces wrapping paper, ribbon and packaging and is an easy way to be a bit more personal over the holidays. Your teenage niece may love a spa day, complete with hair styling, while your favorite aunt and uncle may be thrilled to attend a local wine tasting. If you think a young child can tolerate a few less presents in exchange for a pass to an ice show or dance class, go for it.” “It’s the holiday experience that counts,” counsels Seo. “It’s what makes memories.” Claire O’Neil is a freelance writer from Kansas City, MO. natural awakenings

December 2013

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or California acupuncturist Daniela Freda, counseling patients that grapple with low energy during winter is routine. “They’re often concerned something is wrong, since our society expects us to feel the same way year-round,� says Freda, who maintains a private practice in San Francisco. “But in fact,� she adds, “everything is right.� According to a study published in Psychiatry Research, only 4 to 6 percent of Americans suffer from seasonal affective disorder (SAD), characterized by a predictable seasonal pattern of major depressive or bipolar disorder. For the vast majority of the population, a slight seasonal variance in mood and behavior is normal, confirms Kathryn Roecklein, Ph.D., a clinical psychologist and prominent SAD researcher at Pennsylvania’s University of Pittsburg. Practitioners of Traditional Chinese Medicine (TCM), like Freda, view decreased energy in nature’s wintertime as a reflection of the season’s energy. In this philosophy, rising (yang) and falling (yin) energies cycle as the seasons turn. Winter is governed by quiet, slow, introspective and creative yin energy. As winter yields to spring, the bright, fast, expansive and extroverted yang energy gains momentum to peak in summer. “Nature expresses universal energies in a big way,� says research psychologist and mind-body medicine expert Jo-

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seph Cardillo, Ph.D., author of The Five Seasons. Who can ignore a blossoming spring or an abundant autumn? “Those same energetic cycles,� says Cardillo, “are mirrored in the microcosmic human body and human experience.�

Chill Out Although the December 21 winter solstice marks the shortest day of the year, temperatures in most of the U.S. continue to fall through February. Cardillo advises embracing winter’s chill because it diverts our attention from daily activities so that we pause to consider what’s important. “The effect is similar to splashing cold water on our face,� he remarks. As the cold draws animals into hibernation and plants into dormancy, it also beckons us to enjoy extra sleep, notes Freda, as we follow the sun’s path: Earlier to bed; later to rise. She encourages her clients to incorporate restorative activities into daily routines. “Intentionally set aside time to connect with the breath and quiet the mind,� she counsels. Try gentle yoga or t’ai chi, listen to relaxing music, curl up with a cozy book or take nature walks, flush with fresh sensory experiences. Cardillo explains that slowing down naturally creates space for the contemplative and creative qualities of yin energy to rise. Meditating, visualizing and journaling promote access to one’s inner

Find Balance Spring is a time for new points out that within the strong beginnings, summer a time Freda yin energy of winter, “There are yang moments, celebratory moments, to for growth, autumn for us going.” An imbalance can gathering abundance and keep occur when the slowness of winter is completely counteracted by too much winter for introspection. ~Joseph Cardillo wisdom. “Winter is a perfect time to examine the myriad ideas you’ve dreamt up and assemble them into a new you,” says Cardillo. “Now you are prepared to use the robust energy of spring to scatter those ideas abroad.”

Reflect on Water In TCM, the element of water, symbolizing focus and purity, is closely associated with winter. Highly adaptable, water can be solid, liquid or formless vapor; it can flow over, under, around or through obstacles with ease; and it can be still and contained. Contemplating the power of water in any of its forms can help synchronize one’s consciousness with the season’s gifts. “When your mind is unstuck and flowing like water, your dreams start becoming real to you, simply because you’re in the flow, the present moment,” observes Cardillo, who also authored Be Like Water. He suggests looking to water for guidance in creating solutions, sharpening focus or moving effortlessly on to the next step.

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high-energy socializing, working or rushing through the day. “An excess of yang during the winter,” counsels Freda, “rather than a glimpse of it, can deplete us,” contributing to stress, fatigue and depression. Conversely, for those with an already predominantly yin personality (quiet, introverted, low energy) that overindulge in the yin energy of winter, an attempt at restoration and quietude can lead to lethargy and isolation. “I see this clinically,” says Freda. “Instead of embracing a little extra rest and relaxation, some people become exhausted and lose their motivation altogether. They become stuck in the yin.” Cardillo recommends that such individuals engage in mood-brightening outdoor activities to help restore balance. Roecklein agrees, noting that SAD sufferers undergoing cognitive behavioral therapy (which emphasizes positive thinking and beneficial behaviors) likewise are encouraged to participate in physical and social activities that bring joy and meaning. Lane Vail is a freelance writer in South Carolina. Connect at WriterLane.com.

Rituals Reverse Winter’s Blues Unpleasant winter memories can affect one’s emotional experience of the season every year like clockwork, says Dr. John Sharp, a physician, psychiatrist and author of The Emotional Calendar. Fortunately, it is possible to take a personal inventory, be aware of such behaviors, innovate on traditions and create a new experience. Holistic Psychologist Joseph Cardillo goes further, suggesting that we create a “personal prescription” to mindfully manage difficult emotions during wintertime. He encourages activating the senses and combining two or more sensory experiences to amplify the effectiveness. Appealing options include: Light scented candles or diffuse

essential oils (citrus brightens; lavender soothes) Invite bright colors into living

spaces (reds excite; greens, blues and whites calm) Nourish the palate with winter

vegetable stews Create a playlist of soothing na-

ture sounds or uplifting music Warm up near a cheery fire after

spending time in the frosty outdoors

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naturalpet

Pet First-Aid Kits All-Natural Home Health Care by Sandra Murphy

“

F

irst-aid is the first thing you can do to help an injured animal if you are prepared,” says Dr. Jason Nicholas, owner of The Preventive Vet, in Portland, Oregon. Attention in cases of injury or sudden illness can help a dog or cat stay more comfortable, stop bleeding and provide temporary relief. A pet first-aid kit can resemble a pantry more than a medicine cabinet. Natural components include: Cool water. Purified water kept in a spray bottle can cool overheated pets. For the fastest results, spray near the pulse points, the “armpits” and where fur is the thinnest. Further, a vet will assess if clinical hydration is needed beyond the water bowl. Saline solution. Versatile saline is available at the vet’s office

Unity of Roanoke Valley Sunday Services 9 & 11 am, Weekly Classes, Workshops & Weddings. CelebraƟng all paths to God!3300 Green Ridge Road Roanoke, VA 24019 www.UnityOfRoanokeValley.org (540) 562-2200 22

Virginia’s Blue Ridge

NABlueRidge.com

or any pharmacy, and also easy and inexpensive to make at home. Use it to flush debris from eyes, clean wounds and promote healing from incisions. Two teaspoons of noniodized salt in four cups of boiled water mimics body fluids. The Ohio State University Medical Center website provides a recipe for normal saline solution at Tinyurl.com/ SalineRecipe. Vinegar. It acts as a drying agent, especially for floppy-eared dogs taking a dip in a pool or natural waterway, which can leave the inner ear moist. “Don’t use vinegar if the skin is red or broken because it will be painful,” says Dr. Jules Benson, vice president of veterinary services at Petplan Pet Insurance, in Newtown Square, Pennsylvania. Never use it more than twice a week. Honey. Apply this sweet unguent to gums to help counteract low blood sugar and shock, particularly when a diabetic pet’s insulin levels are off. Maple syrup is a good substitute. Sugar. Although not recommended in a regular pet diet, sugar can be a topical antibacterial for the short term. Sugar draws water from the wound and dehydrates bacteria, supporting growth of new tissue. Plain yogurt. Adding this healthy refrigerated topping to dry food will activate a sluggish appetite and supply needed cultures to help balance the digestive system. Cornstarch. This non-toxic remedy helps stop minor bleeding from cuts, scrapes and pedicure accidents. Calendula. Also known as pot marigold, calendula cream may be

used as an anti-inflammatory. Bug bites, scrapes, sunburn and itching from allergies also benefit from its application. Aloe. Easily grown in a garden or pot and available in gel form, aloe sooths burns, prevents blisters and speeds healing. It also serves as canine Chapstick. “Older dogs often have cracked skin on their noses,” notes Benson. “Aloe helps to heal the skin and keeps the dog comfortable.” Rescue Remedy. Illness or injury brings stress, and one common solution is Rescue Remedy. To relieve fear or anxiety, rub it onto a paw, nose or ears or add the recommended number of drops to water, a treat or food. It helps dogs, cats, horses, birds, fish and even iguanas. Dosage relies on the extent of stress rather than weight or species. Clean cloths. For bee stings or insect bites on the body, cool compresses can reduce swelling and itching. Wet a washcloth with cold water or for larger welts, wrap an ice pack in a towel and apply for a few minutes at a time. For stings on the face or mouth, it’s best to go to

the vet’s office immediately, so that airways don’t swell up and hinder breathing. Miscellaneous supplies. Keep on hand gauze, tape, small scissors, tweezers (for removing objects from the roof of the mouth or splinters), a small flashlight, clean socks to cover a bandage and disposable gloves to keep human germs out of open wounds. A dog in pain may bite without realizing it. Nicholas recommends a basket muzzle, so the dog can easily breathe and pant. When a pet eats or drinks nonfood items or foods they shouldn’t, such as chocolate, grapes or onions, head to the local vet. Veterinarian Jeff Levy, in New York City, who is also a certified veterinary acupuncturist, counsels, “Always keep contact information for your vet, an emergency hospital and animal poison control center handy.” Also, find out where emergency services are located when traveling. Pets can go into shock just like humans. To prevent or reduce the impact, keep the animal warm and provide a deep massage of the ears,

at the base, where ears meet the head. A couple of drops of lavender oil on a collar or bandana will help everyone relax. Do not put essential oils directly on the pet, especially cats, as it can be toxic. Just like children, pets may have accidents or get sick after office hours. Stay calm, head for the natural pet pantry and then call the family’s holistic veterinarian. Sandra Murphy is a freelance writer in St. Louis, MO. Connect at StLSandyM@yahoo.com.

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December 2013

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Coming Next Month

inspiration

Be Happy Right Now The Top Five Regrets of the Dying by Bronnie Ware

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eople grow a lot when faced with their own mortality. As a palliative caregiver for many years, I learned never to underestimate someone’s capacity for personal growth. After wrestling with a variety of intense emotions, every patient I saw found their peace before they departed. When questioned about regrets or what they would have done differently, five themes emerged. I wish I’d had the courage to live a life true to myself, not the life others expected of me. This was the most common regret of all. When people realize that their life is almost over and look back clearly on it, it is easy to see how many dreams have gone unfulfilled. Most people had not honored even half of their dreams and died knowing that it was due to choices they had made or not made. Health brings a freedom very few realize until they no longer have it. I wish I hadn’t worked so hard. Every male patient that I nursed felt they had missed their children’s youth and their partner’s companionship. They deeply regretted spending so much of their lives on the treadmill of a work existence. Women also spoke of this regret, but because most were from an older generation, many had not been breadwinners. I wish I’d had the courage to express my feelings. Many people suppressed their feelings in order to keep peace

NABlueRidge.com

with others. As a result, they settled for a mediocre existence and never became who they were truly capable of becoming. As a result, many developed illnesses apparently related to the bitterness and resentment they carried. I wish I had stayed in touch with my friends. Many were disappointed they had not truly realized the full benefits of old friends until their dying weeks, and it was not always possible to track them down. Many had become so caught up in their own lives that they had let golden friendships slip away. Many deeply regretted not giving important friendships the time and effort that they deserved. I wish that I had let myself be happier. Many did not understand until the end that happiness is a choice. They had stayed stuck in old patterns and habits. The so-called comfort of familiarity overflowed into their emotions, as well as their physical lives. Fear of change had them pretending to others and to themselves that they were content, when deep within, they longed to laugh with gusto and cultivate some silliness in their life. Bronnie Ware is the author of The Top Five Regrets of the Dying: A Life Transformed by the Dearly Departing, a memoir of how people she cared for changed the way she lives. She blogs at InspirationAndChai.com.

calendarofevents To have your event included in the Calendar of Events, please email Publisher@NABlueRidge.com or visit NABlueRidge.com for guidelines and to submit entries. Calendar entries are due by the 5th of the month prior to publication.

SUNDAY, DECEMBER 1

SATURDAY, DECEMBER 7

Annual Festival of Trees – 9am-5pm through January 2, 2014; 9am-Noon Christmas Day, New Year’s Eve, and New Year’s Day; Closed on Christmas Day. Special hours 9am-9pm December 6, 13, and 20. Come see our display of Christmas Trees decorated by local organizations and businesses and vote for your favorite. $1/ vote. Bedford Welcome Center, 816 Burks Hill Road, Bedford. 540-587-5681. VisitBedford.com.

Are you a Hottie? – 10am-1pm. Explore the triggers of hot flashes, night sweats and irritation attacks. Register by December 6. $45. Luxuria Holistic Center, 1415 Grandin Rd., SW, Roanoke. 540-685-2975. LuxuriousPampering@gmail.com. LuxuriaHolisticCenter.Blogspot.com.

Christmas Time’s A’Coming Open House – Noon5pm. Also December 6-8, December 13-15 and December 20-23. Warm apple cinnamon wine and cider will be in the wine tasting room. Free. Peaks of Otter Winery, 2122 Cheep Creek Road, Bedford. 540-5863707. PeaksOfOtterWinery.com. Floyd County Christmas Parade – 3pm. Sponsored by Floyd County Merchants and Business Association. Rain/snow date, December 8. Downtown Floyd. 540-789-7210.

TUESDAY, DECEMBER 3 Lynchburg Peace Education Center Monthly Meeting – 7pm. Join us for discussion and planning of local peace and justice events. All are welcome. The Peace Practice, 3200 memorial Avenue, Lynchburg. 434-6093437. ThePeacePractice.com.

WEDNESDAY, DECEMBER 4 Roanoke Community Garden Fundraiser – 11:30am-10pm. Mark Powell, Executive Director of the RCGA, will be on hand at lunch (11:30-2 pm) and at dinner(5-10 pm) with a slide show of the RCGA’s work and to answer questions. A portion of the day’s proceeds will be donated to RGCA. Local Roots Restaurant, 1314 Grandin Road, Roanoke. 540-206-2610. LocalRootsRestaurant.com. Kangen Water Demonstration – 6:30-8:30pm. Learn how to turn your tap water into alkaline, antioxidant and restructured water. Free. Roanoke Natural Foods Coop, 1319 Grandin Road, Roanoke. 540-789-7808. HealthyWaterForMe@hotmail.com. HealthyWaterForMe.com.

FRIDAY, DECEMBER 6 Eucalyptus Studio Art Show – 5-8pm. Art show and reception for our Allie Kelley, Artist and Massage Therapist. Refreshments and music, and enjoy the Christmas parade from our front door. Free. Eucalyptus Massage Therapy, 201 South Main Street, Blacksburg. 540-552-CALM. MassageBlacksburg.com.

Holiday Open House – 11am-5pm. Entertainment and refreshments in the Tasting Room. Wine and merchandise sale. Chateau Morrisette. 287 Winery Rd SW, Floyd. (540) 593-2865. TheDogs.com. Deck the Halls, Naturally – 1-3pm. Decorate your home for the Holidays using Nature’s bounty and make a table top centerpiece and door swag to take home. Limited to first 20 participants to pre-register. $15/person. Smith Mountain Lake State Park, 1235 State Park Road, Huddleston. 540-297-6066. SMLSPFriends.com.

SUNDAY, DECEMBER 8 Compassionate Friends Annual Memorial & Candlelight Service – 6-8pm. Compassionate Friends support group and Unity of Roanoke Valley host an evening of remembrance during the holidays as families around the world honor our children gone too soon. Nondenominational; open to the public. Unity of Roanoke Valley, 3300 Green Ridge Rd, Roanoke (at the Woodhaven intersection). 540-562-2200. UnityOfRoanokeValley.org.

TUESDAY, DECEMBER 10 Terra Madre Day Celebration – 11:30-2pm and 5-10pm. Slow Food’s annual International Terra Madre Day focuses on saving endangered foods and Local Roots will feature local and regional heritage and rare foods on the menu. Local Roots Restaurant, 1314 Grandin Road, Roanoke. 540-206-2610. LocalRootsRestaurant.com.

WEDNESDAY, DECEMBER 11 Beer vs. Wine Dinner – 6pm - Devils Backbone and Valhalla Winery go head-to-head to create the perfect pairings to Chef Nathaniel’s four-course meal. Vote to decide which is the pairing champion. Local Roots Restaurant, 1314 Grandin Road, Roanoke. 540-2062610. LocalRootsRestaurant.com. Holi*Day Yoga Class – 6-7pm. Please bring a drink or snack to share and plan to stay for some serious tidings of comfort and joy! Free. Sponsored by the Bedford Yoga Center. Bower Center for the Arts, 305 North Bridge Street, Bedford. 540-586-4235. BowerCenter.org.

Floyd County High School art students in the Hayloft Gallery. Free. Jacksonville Center for the Arts, 220 Parkway Lane, South, Floyd. 540-745-2784. JacksonvilleCenter.org. Heart Gallery – 10am-5pm, Monday-Saturday; Noon5pm, Sundays. Reception – 5-8pm, Saturday in the Hayloft Gallery. A photographic exhibit of children available for adoption in Virginia. Free. Jacksonville Center for the Arts, 220 Parkway Lane, South, Floyd. 540-745-2784. JacksonvilleCenter.org. Holiday Open House at Poplar Forest – 10am-3pm. Experience Mr. Jefferson’s home decorated with periodinspired holiday decorations. Free with a donation of non-perishable food for the Lynchburg Daily Bread or the Bedford Humane Society. Thomas Jefferson’s Poplar Forest, 1542 Bateman Bridge Road, Forest. 434-525-1806. PoplarForest.org. Elks National Home Holiday Light Display – 5:3010:00pm. Elks National Home, 931 Ashland Avenue, Bedford. 540-586-8232. ElksHome.org.

SATURDAY, DECEMBER 14 Are you a Hottie? – 9:30am-12:30pm. Explore the triggers of hot flashes, night sweats and irritation attacks. Register by December 11. $45. Luxuria Holistic Center, 1415 Grandin Rd., SW, Roanoke. 540-685-2975. LuxuriousPampering@gmail.com. LuxuriaHolisticCenter. Blogspot.com. Family Enrichment Series – 10am-12Noon. Join Cindy Blevins, LPC, and Lynn Bowman, MSSW, to learn how to create joyous family holiday rituals and happy memories on a budget. Pre-registration is required. Life in Balance Counseling & Wellness Center, 125-D Akers Farm Rd., Christiansburg. 540-381-6215. LifeInBalanceCenter.com. Creating Altars and Sacred Spaces – 10am-12pm. A morning of self care, as we discover what our spirit holds sacred and how to make space for that in our surroundings. Instructor: Kay Montgomery. No reservations needed but it is helpful if participants will call ahead. Barefoot Studios, 16 West Marketplace Building, 16 Church Avenue, Roanoke. 540-589-8231. BarefootStudiosAndGallery.com. Snowflake Ball Dance Party – 7:30pm. Join us as we get a little “flaky” at our last dance of the year! Learn Bolero from 7:30-8:30pm with open dancing after. Semiformal attire encouraged. $10 general; $5 student. Sapphire Ballroom, 30 W Main Street, Christiansburg. 540-382-8782. SapphireDance.com.

SUNDAY, DECEMBER 15 Annual Christmas Pagaent – 11am. Followed by a Holiday Arts & Crafts Extravaganza in our Fellowship Hall at 12noon. All welcome. Unity of Roanoke Valley, 3300 Green Ridge Rd NW, Roanoke. 540-562-2200. Office@UnityRoanoke. org. UnityOfRoanokeValley.org.

Winterfest Crafts Festival – Dec 6-7. 5-8pm, Dec 6; 10am-5pm, Dec 7. Local artisans offering handmade craft items; free, supervised holiday craft activities for children; and local musicians live on stage. Free. Jacksonville Center for the Arts, 220 Parkway Lane, South, Floyd. 540-745-2784. JacksonvilleCenter.org.

Kangen Water Demonstration – 6:30-8:30pm. Learn how to turn your tap water into alkaline, antioxidant and restructured water. Free. Roanoke Natural Foods Coop, 1319 Grandin Road, Roanoke. 540-789.7808. HealthyWaterForMe@hotmail.com. HealthyWaterForMe.com.

Holiday Open House – 5:30-9pm. Destination fashions with Sacred Beauty Boutique, teak furniture from Compact Footprint, local wine tasting, and Opera Roanoke performance. 16 West Marketplace, 16 West Church Avenue, Roanoke. 16WestMarketplace.com

FRIDAY, DECEMBER 13

Living Well Through Gratitude – 6:30-7:30pm. Join Lynn Bowman, MSSW, to learn how gratitude can improve your mental and physical health. Pre-registration is required. Life in Balance Counseling & Wellness Center, 125-D Akers Farm Rd., Christiansburg. 540381-6215. LifeInBalanceCenter.com.

Floyd County High School Exhibit – 10am-5pm, Monday-Saturday; Noon-5pm, Sundays through January 26, 2014. Meet the Artists Reception – 5-8pm, Saturday. Annual art exhibit showcasing works by

Scotch Sampling – 6-8pm - Complimentary sampling of Glenfiddich 12yr and Balvenie 12yr Doublewood. Local Roots Restaurant, 1314 Grandin Road, Roanoke. 540-206-2610. LocalRootsRestaurant.com.

WEDNESDAY, DECEMBER 18

natural awakenings

December 2013

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Friday Night Beginner Dance Workshop – 7:008:30pm. Learn the basics of Hustle, Cha Cha, and Rumba with no long-term commitment. All dances are taught from the beginning - no experience or partner necessary. $7 general; $5 student. Sapphire Ballroom, 30 W Main Street, Christiansburg. 540-382-8782. SapphireDance.com.

SATURDAY, DECEMBER 21 Meditation for Stress Relief – 9am; Mindfulness Matters Discussion – 9:30-10:30am. 30 minute meditation followed by topics of mindfulness and meditation. Free, all are welcome. The Peace Practice, 3200 Memorial Avenue, Lynchburg. 434-609-3437. ThePeacePractice.com.

TUESDAY, DECEMBER 24 Christmas Eve Service – 7pm. All welcome. Unity of Roanoke Valley, 3300 Green Ridge Rd NW, Roanoke. 540-562-2200. Office@UnityRoanoke.org. UnityOfRoanokeValley.org.

SUNDAY, DECEMBER 29 Unity of Roanoke – 9 and 11am services. Elaine Penn & Nancy Pitkin will present a special service: “Love is your Destiny.� Special music. All welcome. 3300 Green Ridge Rd NW, Roanoke. 540-562-2200. Office@UnityRoanoke. org. UnityOfRoanokeValley.org. Soundscape Workshop – 1pm. “Soundscape - An Instrumental Meditation for Healing� by Elaine Penn & Nancy Pitkin. Love offering. Unity of Roanoke Valley, 3300 Green Ridge Rd NW, Roanoke. 540-562-2200. Office@ UnityRoanoke.org. UnityOfRoanokeValley.org. Peace Readers Book Group – 2pm. Book group focusing on titles that help to create a culture of peace. All are welcome! Free. The Peace Practice, 3200 Memorial Avenue, Lynchburg. 434-609-3437. ThePeacePractice.com.

TUESDAY, DECEMBER 31 Bowl Burning Ceremony – 5pm. All welcome. Free. Unity of Roanoke Valley, 3300 Green Ridge Rd NW, Roanoke. 540-562-2200. Office@UnityRoanoke.org. UnityOfRoanokeValley.org. New Year’s Eve Gala – 7pm-1am. Ring in the New Year with an evening of fun, food and live music at the historic Hotel Roanoke and Convention Center. Live entertainment (two bands), sumptuous dinner buffet, dessert and champagne toast included. $185/couple; $92.50/single. Sponsored by Preceptor Omicron Chapter, Beta Sigma Phi International. 540-342-5089 for ticket reservations; 540985-5900 for hotel reservations. NewYearsEveGala.org.

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Virginia’s Blue Ridge

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Adult Dance Class Sampler – 7-8pm. A one-night workshop previewing Sapphire Ballroom’s most popular beginner classes. Absolutely perfect for new dancers, the Sampler is for everyone interested in dance classes. Free. Sapphire Ballroom, Blacksburg Community Center, 725 Patrick Henry Drive, Blacksburg. 540-382-8782. SapphireDance.com.

MONDAY, JANUARY 20 6-Month Health Coaching Program – 7:30-9:00pm. Two Monday evenings per month until July. Learn how to eat and shop for health, have more energy, lose weight and feel good about yourself. Ini’s Health Coaching and Massage, 413 Dunton Drive, Blacksburg. 540-552-2873. IniBeckman.HealthCoach. IntegrativeNutrition.com.

Yoga, 2001 South Main Street, Suite 106, Blacksburg. 540-392-3723 or 540-544-6820. BlueRidgeMassage.org.

ongoingevents sunday Unity of Roanoke – 9 and 11am services. All welcome. 3300 Green Ridge Rd NW, Roanoke. 540-562-2200. Office@UnityRoanoke.org. UnityOfRoanokeValley.org. nity in the Seven Hills – 10-11am. Sunday service. Free. 3522 Campbell Ave, Lynchburg. 434-845-5832. Love@ UnityInTheSevenHills.org. UnityInTheSevenHills.org. Valley Community Church – 11am worship service. Practical solutions based on the teachings of Jesus. Services include varied musical programs; refreshments served afterward. All welcome. 5000 Carriage Dr, Roanoke. 1 block off Rt 419, behind the McDonald’s at Oak Grove Plaza. 540-774-5512. VCCDS.com. Divine Metaphysics – 10:30-11am. A non-creedal faith that encourages freedom and discernment as individuals search for truth about spiritual, ethical and theological issues. All welcome. New River Valley Metaphysical Chapel. 1410 W Main St, Radford. 540-922-2776. NRVMeta.com.

4th Monday Alternative Medicine Study Group – 6-7:30pm. For practioners. Learn about wellness and healing for our patients. Free. Holistic Veterinary Consultants, 2401 S Main St, Blacksburg. 540-616WAGS . HolisticVeterinaryConsultants@gmail.com. HolisticVeterinaryConsultants.com. Creating Your Joy: Yoga to Manage Your Mood – 7:00-8:15pm. Join us for a gentle yoga class that emphasizes balancing the nervous system and mood regulation. $12 drop-in or purchase a class card. All are welcome! Inner Wisdom Yoga & Psychotherapy, 1420 Third Street, Roanoke. 540-798-8478. InnerWidsomYogaTherapy@gmail.com. A Course in Miracles – 7-9pm. All welcome. Love offering. Unity of Roanoke Valley, 3300 Green Ridge Rd NW, Roanoke. 540-562-2200 x10. UnityOfRoanokeValley.org.

tuesday

NRV Metaphysical Chapel – 11am-12noon. Spiritual prayer, meditation and music service. All welcome. New River Valley Metaphysical Chapel, 1410 W Main St, Radford. 540-922-2776. RevSteven@NRVMeta.com. NRVMeta.com.

Tai Chi – 12-1pm. Low impact focusing on relaxation, balance, and a sense of overall well-being. All ages, all levels. No registration required and drop-ins are welcome. Barefoot Studios, 16 West Marketplace Bldg., 16 Church Avenue, Roanoke. 540-632-2323. BarefootStudiosAndGalleries.com.

Eckankar Worship Service – 11am-12Noon. Second Sunday of each month. The purpose of Eckankar is to make God an everyday reality in your life. Open to people of all faiths and religions. Eckankar Center, 1420 Third Street, Roanoke (first floor back far right office). 540-857-0950. Eck-Virginia.org. Eckankar.org.

Kid’s Yoga – 4:30-5:15pm. Ages 4-11 welcome. Call to preregister; space is limited. First session is free. $8/ one session; $36/six sessions. Life in Balance Counseling & Wellness Center, 125-D Akers Farm Rd., Christiansburg. 540-381-6215. LifeInBalanceCenter.com.

Flow Yoga – 4:30-5:30pm. Practice yoga in a fun, safe, intelligent, well stocked studio. No registration required; drop in anytime. Bedford Yoga Center, 715 Liberty Street, Bedford. 434-944-1150. YogaBedford.com.

monday Flow Yoga – 4:30-5:30pm. Practice yoga in a fun, safe, intelligent, well stocked studio. No registration required; drop in anytime. Bedford Yoga Center, 715 Liberty Street, Bedford. 434-944-1150. YogaBedford.com. Meditation Sessions – 6-6:45pm. Experience inner peace and tranquility with Weekly Meditation Series. $10/session; package discounts available. No experience necessary. Call to preregister. Life in Balance Counseling & Wellness Center, 125-D Akers Farm Rd., Christiansburg. 540-381-6215. LifeInBalanceCenter.com.

Beginner’s Yoga – 5:30-6:45pm. Increase your strength and flexibility. No experience necessary. First session is free; call to preregister. $12/one session; $48/6 sessions. Life in Balance Counseling & Wellness Center, 125-D Akers Farm Rd., Christiansburg. 540-381-6215. LifeInBalanceCenter.com. Stretch and Strengthen – 5:30-6:45pm. Gentle stretching to strengthen and invigorate body and soul. Led by Lauren Scott Jones, DC. Healing Catalyst, 7474 Lee Hwy, Kroger Shopping Ctr, Radford. 540-639-4325. LaurenScottJones@yahoo.com. TheHealingCatalyst.com. Zen Meditation Group – 6-7pm. Meditation instruction is available. Stone Mountain Zendo, Christ Episcopal Church, 1101 Franklin Rd. SW, Roanoke. 540-345-5932. tainormand@verizon.net. Vinyasa Flow Class – 6:15-7:30pm. Class is open to all levels. Facilitated by Christina Adams, RYT. $10/public; $5/students. Blue Ridge Blue School of Massage and

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Healing Help support group in NRV – 7pm. A group for any individual, who struggles with health issues and chronic illness of any kind. Group meets every second Tuesday of the month. St. Michael Lutheran Church, 2308 Merrimac Road, Blacksburg. 540-641-0760. HealingHelp.wix.com/healing-help. My Co-op 101. Learn more about a cooperative business and how to make the most of your ownership. Last Tuesday of every month. Free to owners; walk-ins welcome. Please call to reserve a space. Roanoke Natural Foods Coop, 1319 Grandin Rd, Roanoke. 540-343-5652. RoanokeNaturalFoods.coop.

wednesday Hatha Yoga – 11am-12pm. Gentle yoga focusing on integration of body, mind, and spirit with instructor Colleen Carrell. No registration required and drop-ins are welcome. All ages, all levels. $10. Barefoot Studios, 16 Church Ave. (16 West Marketplace Bldg.), Roanoke. 540-761-5635. BarefootStudiosAndGallery.com. Prayer and Meditation – Noon-12:20pm. Add your energy to the peaceful environment of our chapel and be lifted up through the use of positive affirmations during this sacred time of prayer and focused attention. Unity of Roanoke Valley, 3300 Green Ridge Rd, Roanoke (at the Woodhaven intersection).540-562-2200. UnityOfRoanokevalley.org. Nature Zone – Wed, Fri, Sat. 3pm-Dusk, Wed; Noon6pm, Fri; 10am-4pm, Sat. Take in the “wild” sights of the Nature Zone and delve into the mysteries of nature. There’s a world of fun and excitement for all ages! The Nature Zone, 825 Kemper St, Lynchburg. 434-455-5858. LynchburgVa.gov/parks-and-recreation. Zen Meditation Group – 6-7pm. Meditation instruction is available. Stone Mountain Zendo, Christ Episcopal Church, 1101 Franklin Rd. SW, Roanoke. 540-345-5932. tainormand@verizon.net. Tai Chi – 6-7pm. Low impact “meditation in motion” focusing on relaxation, balance, and a sense of overall well-being. Instructor: Gloria Elliott. Please call Gloria before coming to your first class. All ages, all levels. No registration required and drop-ins are welcome. $8. Barefoot Studios, 16 West Marketplace Bldg., 16 Church Avenue, Roanoke. 540-632-2323. BarefootStudiosAndGalleries.com. Meditation, Reading and Book Discussion – 6:30pm meditation; 7-8:30pm reading and book discussion. Visit website for current book. Valley Community Church, Divine Science, 5000 Carriage Dr, Roanoke. One block

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off Rt 419, behind McDonald’s at Oak Grove Plaza. 540-774-5512. VCCDS.com. Dolphin Way of Healing and Enlightenment – 7:00pm-8:30pm. Each week bestselling author, D. Takara Shelor, will introduce you to a new aspect of The Dancing Dolphin Way. $11. Lifestream Center, 2006 Windsor Ave., SW, Roanoke. 540-639-1633. Takara@ magnificentu.com. MagnificentU.com. New River Valley Unity Study Group – 7:30-9:00pm. Meditation, introspection and discussion. Free. Location varies. Call for details: Bev 540-763-2410 or Betty 540-639-5739.

thursday Beginner’s Yoga – 9:30-10:30am. Please join this beginner’s class, open to new or returning students who would like to move slowly. No registration required; drop-in anytime. Bedford Yoga Center, 715 Liberty Street, Bedford. 434-944-1150. YogaBedford.com. Beginner’s Yoga – 5:30-6:45pm. Increase your strength and flexibility. No experience necessary. First session is free; call to preregister. $12/one session; $48/6 sessions. Life in Balance Counseling & Wellness Center, 125-D Akers Farm Rd., Christiansburg. 540-381-6215. LifeInBalanceCenter.com. Hot Yoga – 6-7pm. Better suited to the student with some prior yoga experience, this class incorporates a faster pace, high temperatures and fun music. No registration required; drop-in anytime. Bedford Yoga Center, 715 Liberty Street, Bedford. 434-944-1150. YogaBedford.com. Stretch and Strengthen – 5:30-6:45pm. Gentle stretching to strengthen and invigorate body and soul. Led by Lauren Scott Jones, DC. Healing Catalyst, 7474 Lee Hwy, Kroger Shopping Ctr, Radford. 540-639-4325. LaurenScottJones@yahoo.com. TheHealingCatalyst.com.

Laughter Yoga – 6:00-6:30pm. Laughter Yoga is held every first and third Thursday of the month. No experience required. Free. Blue Ridge School of Massage and Yoga, 2001 South Main Street, Suite 106, Blacksburg. 540-392-3723 or 540-544-6820. laugh4u.org.

Art By Night at Barefoot Studios – 5-9pm. Enjoy an evening of fine art and great live music on the first Friday of each month. Free. Barefoot Studios, 16 West Marketplace Bldg., 16 Church Avenue, Roanoke. 540589-8231. BarefootStudiosAndGallery.com.

Mysore Yoga – 6:00-7:30pm. Deepen your experience of Yoga. $10/public; $5/students. Blue Ridge School of Massage and Yoga, 2001 South Main Street, Suite 106, Blacksburg. 540-392-3723 or 540-544-6820. BlueRidgeMassage.org.

Earth-Friendly Friday – 6:30-8pm. Second Friday each month. Bring a snack dish for sharing. Free. Unitarian Universalist Church of Roanoke, 2015 Grandin Rd, Roanoke. 540-384-7448. dbcrawford@cox.net

Roanoke Community Drum Circle – 7pm. Express yourself through rhythm. Free. Grandin Village, Courtyard of Raleigh Court Baptist Church, corner of Memorial Ave. and Grandin Rd., Roanoke. Sponsored by Plowshares, 214 Summit Way, Roanoke. 989-0393. PlowshareVa.org.

saturday

friday Vinyasa Flow Class – 9:30-10:45am. Class is open to all levels. $10/public; $5/students. Blue Ridge Blue School of Massage and Yoga, 2001 South Main Street, Suite 106, Blacksburg. 540-392-3723 or 540-544-6820. BlueRidgeMassage.org. Beginner’s Yoga – 9:30-10:45am. Increase your strength and flexibility. No experience necessary. First session is free; call to preregister. $12/one session; $48/6 sessions. Life in Balance Counseling & Wellness Center, 125-D Akers Farm Rd., Christiansburg. 540-381-6215. LifeInBalanceCenter.com. 2nd Fridays in Centertown Bedford – 5-8pm. Every 2nd Friday of each month through December 13. More than 30 local merchants and eateries staying open until 8pm or later for shopping, dining and exploring. Centertown Bedford. 540-586-2148. CentertownBedford.com.

Zen Meditation Group – 9-10pm. Meditation instruction is available. Stone Mountain Zendo, Christ Episcopal Church, 1101 Franklin Rd. SW, Roanoke. 540-345-5932. tainormand@verizon.net. Free Science-Based Natural Health Information – 10am-5pm. Second Saturday of each month. Drawings for free gift certificates, proven wellness information and great savings opportunities. The Well, 1764 Patriot Ln, Bedford. 540-587-9000; 877-THE-WELL. TheWellInBedford@gmail.com. Monthly Silent Peace Vigil – Noon. Third Saturday of each month. All welcome. Downtown Roanoke City Market Building, 32 Market St., Roanoke. Sponsored by Plowshares, 214 Summit Way, Roanoke. 989-0393. plowshareva.org. Psychic & Mediumship Development Class – 1:002:30pm. Learn psychometry, telepathy, and aura reading and how to meet your spirit guides. Class taught by the Reverend Medium Tracey Lockwood. $10/class. Location: Raleigh Court Library. 540-9989789. fb.com/theuniversalmind.

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communityresourcedirectory To be included in the Community Resource Directory, please email Publisher@NABlueRidge.com or visit NABlueRidge.com for guidelines and to submit entries.

ALKALINE WATER HEALTHY WATER FOR ME

BUSINESS OPPORTUNITY H2O AT HOME

540-230-7459 or 540-789-7808 HealthyWaterForMe@hotmail.com HealthyWaterForMe.com

Jean Cox, Founding Senior Group Leader 360-271-9525 MyH2OatHome.com/Jean

Kangen Water® is a great way to increase hydration, balance body pH, obtain optimal health, neutralize free radicals, reduce pain and more. Change Your Water…Change Your Life ™. Call to begin a free three-week alkaline, antioxidant water challenge today. See ad, page 8.

Ground-floor business opportunity. Earn “green” while helping others go green with your own home-based business. Be among the first advisors in Virginia and help launch the East Coast. Incentive packages available to experienced leaders. Call for more information. See ad, page 14.

BODYWORK – ENERGY WORK BAREFOOT STUDIOS 16 Church Ave. SW, Roanoke, VA 24011 540-589-8231 BarefootStudiosAndGallery.com Healing touch assists with balancing your physical, mental, emotional and spiritual well-being and supports your natural ability to heal. Safe for all ages and works in harmony with standard medical care. See ad, page 17.

BUILDING – GREEN DESIGN/BUILD SOUTHERN HERITAGE HOMES 275 Corporate Dr., Rocky Mount, VA 24151 540-489-7700 KMPeters@SHHomes.net SHHomes.net Southern Heritage Homes is a family-owned construction that makes business offering hybrid d constru sense for your lifestyle, your budget and the planet. See ad, page 14.

CHURCHES VALLEY COMMUNITY CHURCH, DIVINE SCIENCE 5000 Carriage Dr., Roanoke, VA 24018 540-774-5512 VCCDS.com Teaching practical, spiritual laws based on and found in the example and teachings of Jesus, as well as the Bible and other great wisdom literature. Through Divine Science teachings you can lead a life of joyful inner and outer satisfaction and serenity.

UNITY OF ROANOKE VALLEY Rev. Linda Taylor 3300 Green Ridge Rd., Roanoke, VA 24019 540-562-2200 UnityOfRoanokeValley.org We are a vibrant, loving, spiritual community, demonstrating Christ consciousness, embracing diversity and inspiring personal transformation. Join us in co-creating a world that works for all! See ad, page 22.

COFFEE AND TEA

FOREST REST AT MOUNTAIN VIEW

RED ROOSTER COFFEE ROASTERS

Forest Rest is a natural cemetery where interments are made without burial vaults or common embalming chemicals. Wood tablets or native stones mark the graves. See ad, page 20.

DR. C. FREDERICK SMITH, DDS 46 Shelor Dr., Lynchburg, VA 24502 434-237-6328 MercuryFreeDDS.com Providing the highest quality of dental care in a mercury-free environment, using safe and biocompatible dental materials. We practice safe removal of old mercury/silver (amalgam) fillings with the safe mercury/silver filling removal protocol outlined by the International Academy of Oral Medicine, IAOMT. See ad, page 21.

ENERGY – ALTERNATIVE ENERGY RENEWABLE ENGINEERED SYSTEMS 855-241-7999 sales@r-e-s.biz Solar power for your home is more affordable than you think. We provide outstanding quality and value in alternative energy applications for consumers seeing turn-key solutions. Enjoy relief from the escalating cost of fossil fuels. See ad, page 26.

ENERGY – CONSERVATION AND HVAC

BURIAL (GREEN) 5970 Grassy Hill Rd., Boones Mill, VA 24065 540-334-5398 Sensor@EvergreenMemorialTrust.com EvergreenMemorialTrust.com

DENTIST

ENERGY CHECK 701 Progress St., Blacksburg, VA 24060 540-443-9966 WeCheckEnergy.com Offering home energy audits and improvements. We help homeowners find opportunities to improve the health, comfort and efficiency of their homes. Serving the NRV, Roanoke and Smith Mountain Lake. We are BPI-certified and insured, VA Class A contractors. Specializing in windows, crawl spaces, air sealing and insulation. See ad, page 26.

J & J WEATHERIZATION 434-847-5487 JoLangford@juno.com JJWeatherization.com With 30 years of experience in home energy performance, J&J Weatherization is a full-service company specializing in insulation, home energy conservation and efficiency. See ad, page 5.

FITNESS – YOGA BEDFORD YOGA CENTER

Haden Polseno-Hensley 117-B S. Locust St., Floyd, VA 24091 855-r0aster (855-702-7837) RedRoosterCoffeeRoaster.com

Helen A. Maxwell, RYT 500 715 Liberty St., Bedford, VA 24523 434-944-1150 YogaBedford.com

Coffee with a conscience: highest quality, certified organic, often fair-trade coffee, custom-roasted in small batches. Retail and wholesale, events, private label and gifts.

All levels, from beginner and beyond. Choose from a variety of public classes or private, individualized instruction. Offering a FREE monthly community class. Find balance, strength, bliss and harmony. See ad, page 8.

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FITNESS – YOGA AND PSYCHOTHERAPY INNER WISDOM YOGA AND PSYCHOTHERAPY Annemarie Carroll, Ph.D., LCP, RYT 1420 3rd St., Roanoke, VA 24016 540-798-8478 InnerWisdomYogaTherapy@gmail.com Annemarie integrates psychotherapy and yoga/meditation to assist clients dealing with depression, anxiety, substance abuse, chronic pain, PTSD, insomnia and infertility. Services include yogainformed psychotherapy and therapeutic yoga classes.

FOOD – FARMS AND FARMERS’ MARKETS RIVERSTONE ORGANIC FARM Floyd, VA 24091 540-577-8218 Riverstone@SWVA.net RiverstoneOrganicFarm.com g Offering organic produce and flowers and pastureraised lamb, pork and eggs. Find us at Blacksburg and Floyd farmers’ markets or sign up for a CSA farm share. See ad, page 26.

MULE HELL TRADING CO. 134 Frances Mill Rd., Cripple Creek, VA 24322 276-621-4741 MuleHellTradingCo.com Fine herbal handmade soaps and natural body-care products made at our soap studio in downtown Cripple Creek. We make more than 50 products that will feed your skin naturally!

HEALTH AND WELLNESS COACHING ALEXANDRIA PEDERSON, CERTIFIED LIFE MASTERY COACH Seeing clients in person at Bioenergetic Chiropractic 1413 Grandin Rd., Roanoke, VA 24015 Mail: P.O. Box 4211, Roanoke, VA 24015 540-588-0788 CelebrationOfLight@gmail.com AlexandriaPederson.com Are you ready to live the life of your dreams? I use proven systems to guide you in taking the steps to be successful and manifest the life of your dreams. Why wait? Decide today to live it now! Individual or group sessions. See ad, page 9.

HEALTH AND WELLNESS – HOLISTIC PRACTITIONERS KATHERINE REINHOLTZ, N.D. 200 Professional Park Dr. #3, Blacksburg, VA 24060 540-230-6758 DrKatherineND@gmail.com KatherineReinholtzND.com Your conventional medical care is blended with the wisdom of holistic medicine to give you the best possible health care. Specializing in holistic approaches to chronic health concerns. See ad, page 5.

HEALTH AND WELLNESS – WELLNESS CENTERS LIFE IN BALANCE COUNSELING AND WELLNESS CENTER 125 Akers Farm Rd., Ste. D, Christiansburg, VA 24073 540-381-6215 LifeInBalanceCenter.com The Life in Balance team of therapists offers psychotherapy, equine-assisted psychotherapy, massage therapy, Reiki, yoga classes, creative movement and relaxation classes, meditation, workshops, classes and group therapy. See ad, page 9.

GARDEN AND LAWN BLUE RIDGE HYDROPONICS AND HOME BREWING COMPANY Williamson Road Plaza, 5327-D Williamson Rd., Roanoke, VA 24012 540-265-2483 BlueRidgeHydroponics.com Everything you need to create an indoor growing environment. Hydroponic gardening, indoor lighting and nutrients. Cheese-making and home-brewing kits also available. See ad, page 26.

GUIDED IMAGERY REV. KANTA BOSNIAK, CHT Life Coach and Wedding Officiant 540-577-8854 art4spirit@yahoo.com KantaBosniak.com Coaching and guided imagery for weight loss, smoking cessation, intuition, life changes, confident interviews, career. Take positive thinking to a deeper level. Personalized and meaningful wedding ceremonies.

HEALTH AND WELLNESS PRODUCTS AND SERVICES FOOD AND HEALTH REVOLUTION FoodAndHealthRevolution.com A blog site featuring articles and videos that will help you join the food and health revolution.

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INI’S HEALTH COACHING AND MASSAGE 413 Dunton Dr., Blacksburg, VA 24060 540-552-2873 IniBeckman@InisMassage.com InisMassage.com IniBeckman.HealthCoach.IntegrativeNutrition.com Offering workshops on nutrition as well as individual and group health coaching. This program will radically improve your health and happiness. It includes two one-hour sessions per month, handouts and other materials, food samples, self-care products and a monthly newsletter. Most programs last six months. Also offers massage therapy. See ad, page 8.

HEALTH AND WELLNESS COUNSELING LUANN KEENER-MIKENAS, LCSW Licensed Clinical Social Worker 311 Rivermont Ave., Lynchburg, VA 24504 434-221-0778 LKeener444@live.com LKM-LCSW.org LuAnn is a licensed clinical social worker with 18 years of experience, working to promote personal growth and strength in families. Counseling and complementary therapies: NeuroIntegration, Mandala Assessment and Research Instrument (MARI), Quantum Healing Hypnosis Therapy (QHHT).

NABlueRidge.com

HOME – CLEANING SUPPLIES CLEAN AND GREEN TECHNOLOGIES 160 Corning Dr. NE, Christiansburg, VA 24073 540-381-5983 C-G-Tech.com Your source for natural cleaning and organic gardening products. See ad, page 9.

H2O AT HOME Jean Cox, Founding Senior Group Leader 360-271-9525 MyH2OatHome.com/Jean Now you can care for your home with our innovative smart tools and just water or certified natural and organic products. Your home will be sparkling with no harsh chemical residues or fumes! See ad, page 14.

MASSAGE SCHOOLS BLUE RIDGE SCHOOL OF MASSAGE AND YOGA Colony Park, Ste. 106, 2001 S. Main St., Blacksburg, VA 24060 540-552-2177 BlueRidgeMassage.org Prepare for a meaningful, well-paid, flexible career in the growing profession of massage therapy. Gain excellent, varied bodywork skills and knowledge from experienced, caring instructors. Visit our website to learn more about programs, open house events and workshops or to complete an online application. (CTO SHEV)

MASSAGE AND BODYWORK THE WILLOW TREE

RESTAURANTS

ORGANIC HAIR CARE

LOCAL ROOTS FARM-TO-TABLE RESTAURANT

Kristina Youker, NCMT 7474 Lee Hwy., Radford, VA 24141 540-558-9585 TheWillowTreeMassage.com

ALL ABOUT YOU SALON

Whether you’re suffering from stress or sports-related injuries, The Willow Tree is designed to provide the ultimate experience in therapeutic massage and integrated health services.

Full-service hair salon. Organic hair coloring and perms that are made with certified organic extracts and natural ingredients that are 100-percent ammonia-free. Spa services include manicures, pedicure, facials and massage. Flexible appointments for busy schedules. See ad, page 17.

NATURAL FOODS

1386 E. Main St., Salem, VA 24153 540-312-6141

1314 Grandin Rd., Roanoke, VA 24015 540-206-2610 LocalRootsRestaurant.com R o a n o k e ’s first true farm-to-table restaurant. Open Tuesday through Friday for lunch and dinner, Saturday for dinner, Sunday for brunch and family-style supper. Full bar and woodfire oven. Available for private parties, corporate events, celebrations and catering. See ad, page 16.

ROANOKE NATURAL FOODS CO-OP 1319 Grandin Rd., Roanoke, VA 24015 1 Market Square, Roanoke, VA 24011 540-343-5652 RoanokeNaturalFoods.coop Virginia’s largest, cooperatively owned natural-foods grocery store. Nutritious food choices and earth-friendly products. We support sustainable environmental practices, local organic farmers, local businesses and our community. See ad, page 13.

THE WELL 1764 Patriot Ln., Bedford VA 24523 540-587-9000 The.Well.In.Bedford@gmail.com WellOfCourse.net The destination for natural health when looking for science-based information, superior products, herbal tinctures, supplements, natural foods, bulk foods, spices and teas. The Well has all of this and more. Your benefit is our business. See ad, page 19.

NATURAL REMEDIES NATURE’S SPECIALIST Dorothy Harrell, Pharmacist 4620 Lee Hwy., Dublin, VA 24084 540-674-0914 NatPharm.Dottie@gmail.com Specializing in naturopathic consultation, natural therapies and hair analysis. Nature’s Specialist also keeps a stock of high-quality vitamins, herbs and nutritionals. Call for an appointment, or stop by to shop for supplements. See ad, page 5.

NATURAL PET NATURE’S EMPORIUM 3912 Brambleton Ave., Roanoke, VA 24018 540-989-8020 MyNaturesEmporium.com The largest selection of pet gifts, toys, beds and healthy foods and treats for all the special members of the family. Natural and holistic pet food, wild bird and garden supplies. See ad, page 23.

RECYCLING

TRANSPORTATION ALTERNATIVES

BOOKBAG SANTA 540-342-2083 BookbagSanta@verizon.net BookBagSanta.com

RIDE SOLUTIONS

Roanoke-based 501c3 charity keeps two TONS of used school supplies out of the landfill every year. Since 1990 the group has traveled each summer to Belize to deliver supplies to three schools. Email, call or visit the website for more information about making donations.

CLEAN VALLEY COUNCIL Jefferson Center, 541 Luck Ave., Ste. 319, Roanoke, VA 24016 540-345-5523 CleanValley.org A nonprofit organization serving the Roanoke Valley for more than 30 years. Providing educational programming and citizen participation events to spread the word about litter prevention, recycling, waste-stream reduction, storm-water pollution prevention and protecting our natural resources. The go-to resource for local recycling information.

866-424-3334 Info@RideSolutions.org RideSolutions.org RIDE Solutions connects you to your transportation options with free regional carpool matching, bike commute support, transit assistance and employer services, all for free.

VETERINARIANS CONCORD VETERINARY SERVICES Lori Leonard, BS, DVM, LFHOM 8908 Village Hwy., Concord, VA 24538 434-993-2403 ConcordVetServices.com Discover methods of support and comfort for your beloved animals. For 20 years we have offered homeopathy and other holistic modalities as well as conventional veterinary care. New patients welcome!

HOLISTIC VETERINARY CONSULTANTS

GOODWILL INDUSTRIES OF THE VALLEYS

Marjorie M. Lewter, DVM 2401 S. Main St., Blacksburg, VA 24060 540-616-9247 HolisticVeterinaryConsultants.com

2502 Melrose Ave., Ste. A, Roanoke, VA 24017 540-581-0620 GoodwillValleys.com We put your donations to work by dedicating 90 percent of our resources to providing services to the community. Donations entrusted to us are used to help people with disabilities and disadvantages overcome barriers to employment and achieve a level of independence in life. See ad, page 16.

Professional guidance for clients with many issues including vaccines, nutrition and special health problems. Geriatric care, cancer support and hospice care. Routine medical care for small animals, farm animals and horses. Integrative medicine including acupuncture, botanical medicines, chiropractic and homeopathy. Discover the power of holistic medicine. See ad, page 22.

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A DV E RTO R I A L

Natural Iodine Supplementation A Must for Most Americans e all need iodine, yet most of us don’t get enough of it through our diet. A study in the American Journal of Clinical Nutrition found that iodine deďŹ ciency in the developed world has increased fourfold in the past 40 years and now affects nearly three-quarters of all adults. Numerous U.S. practicing physicians quoted widely in the media estimate that the incidence of hypothyroidism in our adult population may be between 30 and 70 percent. Thus, we can’t efďŹ ciently produce the thyroid hormones that serve as chemical messengers triggering nearly every bodily function. The presence or absence of iodine affects our every cell.

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Natural Awakenings Detoxifed Iodine is 100 percent natural, raw iodine in an ethyl alcohol solution. We thank all those that are beneďŹ ting from this product and enthusiastically telling us their great results. H Available only at NAWebstore.com I My wife, who suffered from extreme fatigue and other symptoms, saw a dramatic increase in energy after just a few days of taking the natural iodine drops. Now if she misses a day, she’ll end up falling asleep in the middle of the afternoon, like she used to do before taking the iodine. It works! ~ Aaron My doctor told me that I had a hypothyroid condition, prescribed medication and was happy with the follow-up test results, yet I noticed no positive effects on my overall wellbeing. Within two weeks of using the Natural Awakenings DetoxiďŹ ed Iodine, I had more energy, felt more awake and enjoyed clearer thinking and greater peace of mind. People even comment that I look younger. I am a fan! ~ Larry

Be Aware of Hypothyroidism Symptoms Low thyroid function, or hypothyroidism, is the most recognized and obvious indicator of low iodine intake because the thyroid gland contains more concentrated iodine than other organs. Symptoms can range from extreme fatigue and weight gain to depression, carpal tunnel syndrome, high blood pressure, ďŹ brocystic breasts and a variety of skin and hair problems. Hypothyroidism can further cause infertility, joint pain, heart disease and stroke. Low iodine levels also have been associated with breast and thyroid cancers. In children, insufďŹ cient iodine has been strongly linked with mental retardation,

deafness, attention deďŹ cient and hyperactivity disorder and impaired growth, according to studies by Boston University, China’s Jiao Tong University School of Medicine and France’s National Academy of Medicine. The answer is simple: Taking the right kind of iodine in the right dosage can rebalance thyroid function and restore health to the thyroid and the whole body.

Reasons Behind Iodine Deficiency Radiation: Almost everyone is routinely exposed to iodine-depleting radiation emitted by cell phones, Wi-Fi, microwave ovens and other electronic devices. Iodized table salt: The human body cannot utilize the iodine added to this product. Low-sodium diets: Failure to use healthy salts to fulďŹ ll sodium requirements, plus over-

use of zero-nutrient table salt in foods, leads to iodine depletion. Bromine: This toxic chemical overrides iodine’s abilities to nourish the thyroid, adrenal and other hormone-producing glands. A known carcinogen, it is used as an anticaking ingredient found in almost all baked goods, unless the ingredients speciďŹ cally cite unbromated our. Iodine-depleted soils: Due to poor farming techniques, iodine and other minerals in soil have declined, so most foods today are devoid of naturally occurring iodine. Proper iodine supplementation with a high-quality product like Natural Awakenings DetoxiďŹ ed Iodine can prevent harm by protecting the thyroid and other endocrine glands and restoring proper hormone production.

A Few Drops Can Change Your Life! You could feel better, lose weight or increase energy and mental clarity with a few drops of Natural Awakenings DETOXIFIED IODINE daily in water or on your skin when used as directed. o An essential component of the thyroid, A iiodine replacement has been reported tto give relief from: t %FQSFTTJPO t 'JCSPNZBMHJB t )ZQPUIZSPJEJTN t 3BEJBUJPO

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