Natural Awakenings Richmond March/April 2021

HEALTHY

LIVING

HEALTHY

PLANET

REGENERATIVE FARMING HOW IT CAN SAVE THE PLANET

COUNTERTOP GARDENING

EASY WAYS TO GROW EDIBLES INDOORS

TAPPING INTO THE NEW

MINDFULNESS & MEDITATION

VEGGIE TRICKS

HOW TO GET KIDS TO EAT BETTER

WEIGHT LOSS

FOR DOGS FREE

MARCH/APRIL 2021 | GREATER RICHMOND | NARICHMOND.COM

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from the publisher

Dear Readers, Who would have thought that we would be in this for a year already?! If you are anything like me, you have been riding a rollercoaster of emotions—anger, sadness, hope—any one day I can feel all of them. I simply cannot wait until we turn the corner on this pandemic and can begin gathering in bigger groups and socializing more frequently. If I have learned anything, it has been the importance of human connection. Zoom has been wonderful, and I am thankful for all of the technologies that connect us as no people in any other time have been connected. But none of it replaces the power of human touch—a hug, a hand held, gazing into another’s eyes when they are right there with you ... So, as we patiently wait for that day to come when we can get more of what we crave, I would like to encourage you to become more heart-minded. As Sarah Blondin, Insight Timer meditation teacher and author of Heart Minded: How to Hold Yourself and Others in Love, so aptly puts it …

Jessica Coffey, Publisher

We already know what it feels like to be in our hearts. Al-

about shifting and moving ourselves into this place of love

though we may feel disconnected from it and at times doubt

and acceptance, allowing ourselves to be infused with the

ourselves, most often all we need to do to awaken it is become

consciousness of our heart.

still and quiet, and it will do the rest. When we draw our at-

tention inward and focus on our heart center, it will calm and

image of who we want to become, an enhanced version of our-

reassure us, often instantly.

selves—something like You 2.0. This image is often kinder, more

loving, openhearted, accepting, inspired and creative; it’s often

This may sound too good to be true, but this is exactly what

If we look within, most of us can identify a vision we have, an

happens when we invite and allow it. When we inhabit the

less self-conscious and more gallant. This self doesn’t succumb

heart, we awaken to our aliveness. We spontaneously arrive

to fear, anger or hardship and rises above everything with

like a bolt of lightning in the present moment and all our argu-

ease. This vision we have in our mind’s eye is the best repre-

ments against ourselves and life go quiet. Goodness pushes

sentation of our heart-minded selves. It is the call of our heart.

up through the chaos of our internal world and we feel lit from

within by a light we had no idea was there.

minder of our shortcomings, we can use it as a way—a tool—to

help us move in the direction of our light. Take time throughout

At any time, no matter where we are, no matter what we

When we see this version as our potential rather than a re-

are doing, we can touch this place in ourselves and activate

the day to bow our head and take three conscious breathes

the benefits of the heart space. Try practicing now by placing

into our heart. Let its current feed us. Remember we are wise.

a hand on your heart, breathe in and notice now this small act

We are soft. We are brave. Let all other noise stop. Re-enter

sends a message to soften and disarm. It is that simple. It’s

the kingdom of our heart.

Breathe into your heart and into this moment. Relax into yourself. And I encourage you to take advantage of the change in seasons to get outside more—move your body, get some fresh air and become more connected with the healing powers of the natural world. Enjoy this issue and all it has to offer, from articles about more natural farming methods and indoor gardening to Earth Day and farmers’ markets. I encourage you to try something new this month that will help you live a healthier life, and please support our advertisers who can help inspire and facilitate positive change.

Happy Reading and Happy Spring,

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Stay connected and make a difference.

Drive seniors to medical appointments.

Following CDC guidelines, TSCOR provides rides to medical appointments and mak es no -contact grocery deliveries to seniors in the Richmond community. New volunteers welcome!

The Shepherd’s Center of Richmond. Older adults staying active and independent through lifelong learning and volunteer service.

TSCOR.org 804-355-7282

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groceries. No-contact!

Choose how and when you volunteer with online scheduling.

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March/April 2021

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CONTENTS

HEALTHY LIVING HEALTHY PLANET

GREATER RICHMOND EDITION

Publisher Assistant Publisher Marketing Manager

Editors

Writers

Design & Production

Natural Awakenings | Richmond | March/April 2021 Issue

Jessica Coffey Shay Wilson Aimee Talley Martin Miron Theresa Archer Randy Kambic Tanisha Banerjee Justin Doyle Julie Peterson Patrick Floresca

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CONTACT US

22 24 19

P.O. Box 14603 • Richmond, VA 23221 804-405-6724 Jessica@NARichmond.com NARichmond.com

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Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 Ph: 239-434-9392 • Fax: 239-434-9513 NaturalAwakenings.com

© 2021 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.

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TOOLS FOR INNER PEACE Exploring Mindfulness and Meditation

Greater Richmond Edition

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VEGGIE TRICKS

How to Get Kids to Eat Better

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Grow Veggies, Sprouts and Microgreens Year-Round

TOGETHER

INDOOR EDIBLE GARDENING RESTORING THE EARTH

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22

DOWN TO EARTH

The Promise of Regenerative Organic Farming

24

ON A ROLL

Foam Rollers Ease Pain and Workout Recovery

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised.

Check with a healthcare professional regarding the appropriate use of any treatment.

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Food Security on a Local Level

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Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business.

Natural Awakenings Magazine is ranked 5th Nationally in CISION’S® 2016 Top 10 Health & Fitness Magazines

FARMERS’ MARKETS AND CSAS

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CANINE OBESITY

When Doggies Need Diets Natural Awakenings is a family of 50 plus healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet.

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DEPARTMENTS

8 advertiser news briefs 12 global briefs 13 health briefs 14 healing ways 16 the james river matters 17 holistic marketplace 18 conscious eating 19 community spotlight 20 healthy kids 21 celebrate earth day 24 fit body 25 natural pet 27 calendars 30 healthy living directory

ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 804-405-6724 or email Jessica@NARichmond.com.

Deadline for ads: the 1st of the month prior to publication.

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Deadline for editorial: the 1st of the month prior to publication.

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Deadline for calendar: the 1st of the month prior to publication.

REGIONAL MARKETS Advertise your products or services in multiple markets!

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advertiser news briefs

New Femme Jock Support Device for Women RVA Physical Therapy has introduced a new orthotic support device called the Femme Jock, available on Etsy at TheFemmeJockStoreUS. The patented Femme Jock is designed to be worn over underwear to support the pelvic muscles, the perineum and rectal soft tissue, prevent damage and provide stability. A lift reduces elevated pelvic floor muscle tension and supports weak pelvic floor muscles.

Conditions that may benefit from the device include anal sphincter damage, fecal or urinary urgency, hypertonic or hypotonic pelvic floor, prolapse of pelvic organs, post-partum support/post-delivery support and vulvar varicosities. Athletes that run, climb, sail or bike may find it particularly useful.

Pelvic health comprises more than just treating urinary incontinence and pelvic pain.

The health of pelvic floor muscles can affect sexual health, musculoskeletal issues, mobility and digestive disorders. RVA Physical Therapy offers multiple solutions and treatments for women experiencing urinary and fecal incontinence, chronic pelvic pain syndrome (CPPS), pelvic neuralgia, endometriosis, bowel disorders, vulvar pain, painful intercourse dyspareunia, persistent genital arousal disorder (PGAD) and more.

A full-service physical therapy practice, RVA Physical Therapy also treats a variety of orthopedic-related conditions and offers an in-office aquatic therapy pool and postsurgery and sports rehab.

Location: 2620 A Gaskins Rd., Henrico. For more information and appointments, call 804396-6753 or visit RVAPhysicalTherapy.com. See ads, pages 3 and 33.

Prime Opportunity for Enlightened Entrepreneur Alchemists, Books and Gifts for Nurturing the Soul, a beautiful, body-mind-spirit-focused shop located in the Stony Point Fashion Park, is known across the country for its lovely décor, uplifting ambiance and tasteful offerings, attracting nationally known authors and teachers over the years.

Owner Jane Hayden is retiring after 28 years, but wants Alchemists to continue to be a warm and welcoming resource center for personal growth. She says, “If there are one or more of you who have a dream of owning your own personally satisfying business while being of service to your community, this may be your opportunity. Alchemists has a large, loyal clientele, some of whom have shopped with us from our very beginning in 1993. A destination shop that has proven to be pandemic-proof, Alchemists is also fortunate to have many new customers who find us every day via the internet.”

Alchemists is financially sound and recently added new computers and a new pointof-sale system. The experienced and dedicated staff will continue during any transition, and training will be provided.

For more information, contact Wayne Bullis, of Rich-Biz Brokers & Advisors, LLC, at 804-2178354 or Wayne@RichBizBrokers.com. See ad, page 13.

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Seniors in Need of Assistance The Shepherd’s Center of Richmond (TSCOR) is looking for volunteer drivers to take seniors 60 and older to medical appointments. The need for this service is great. To protect drivers and clients during the pandemic, TSCOR follows recommended CDC guidelines: masks are required of drivers and clients, clients are verbally screened before their rides for symptoms and exposure to COVID-19 and no-contact rides are provided to independently mobile clients only (those without the need of physical assistance getting in and out of homes, cars and doctor’s offices).

To increase social distancing, clients ride in the back seat on the passenger side; ventilation is provided through vents and partially open windows; and at the appointment site, drivers drop off clients, remain outside nearby until the appointment is over and then return to pick up clients and drive them home.

TSCOR recognizes the significant health benefits of remaining active and avoiding social isolation, and encourages older adults to be independent through enrichment programs and volunteer service.

For more information, call 804-355-7282 or visit TSCOR.org. See ad, page 5.

The Science of Love at The Innerwork Center Barbara Fredrickson, Ph.D., the Kenan Distinguished Professor of Psychology and director of the Positive Emotions and Psychophysiology Laboratory at the University of North Carolina at Chapel Hill, will speak on the Science of Love from 7 to 9 p.m., April 29, via Zoom. She will take a refreshing look at love—what we think it is and what science actually tells us.

The author of Positivity and Love 2.0, Fredrickson is a social psychologist who conducts research in emotions and positive psychology. Her main work is related to her broaden-and-build theory of positive emotions, which suggests that positive emotions lead to novel, expansive or exploratory behavior, and that over time, these actions lead to meaningful, long-term resources such as knowledge and social relationships.

The Innerwork Center offers programs led by certified and experienced facilitators in mindfulness and compassion, creative expression and movement, psychology and consciousness, and wisdom traditions and spirituality to adults in the Richmond region.

Come “Begin Within” at The Innerwork Center.

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KULTIVATEWELLNESS.COM

Give Black Richmond to Help End Nonprofit Discrimination Give Black Richmond is a database designed to make finding and supporting Black-founded community organizations in the metro Richmond area easier. The founders hope their platform helps to remove some of the barriers between Black-owned and Black-led community organizations and the people that want to support them. The organizations listed do work in the areas of arts and culture, food justice, education, whole-body health and wellness, criminal justice reform, LGBTQIA+ affairs, environmental justice and more.

The Building Movement Project report, Nonprofit Executives and the Racial Leadership Gap: A Race to Lead Brief, shows that Black organizations are funded up to 70 percent less than their white counterparts that serve the same communities.

Donating to the organizations on the Give Black Richmond site is one way to act with purpose and can help level the playing field by supporting an equitable and accessible pipeline to resources.

This helps ensure that these organizations are not only sustainable, but become profitable and scalable, opening doors to new possibilities for the community and building a more vibrant Richmond.

For more info, call 804-571-2114 or visit GiveBlackRichmond.org.

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advertiser news briefs

Studio Two Three Receives Grant Studio Two Three has been approved for their first grant from the National Endowment for the Arts. The $20,000 grant will support Make Art Work, a residency program launched in the spring that acknowledges the whole-person needs of artists.

Executive Director Ashley Hawkins says, “We are big believers in the use of public money to support the invaluable role of artists, and are proud to be among so many incredible organizations and projects. It is our belief that providing access to the arts must extend beyond studio space and tools, therefore we’ve designed a program that accommodates 24/7 studio access, prepaid transportation, one-to-one mentorship, access to health care and WIC enrollment support and free workshops on the elements of business and artistic technique and process.”

As a community arts space offering studios, classes and workshops, artist residency and open doors, Studio Two Three empowers artists to make art and make change. They support art making for personal and social change by providing 24/7 access to printing presses, darkroom, digital lab, communal workspace and individual studios.

What’s the Buzz? Project Plant It! Supports Pollinators To celebrate the 15th observance of Project Plant It! in spring 2021, Dominion Energy has added a bee pollinator feature and will give participants a free packet of wildflower seeds that attract bees and other pollinators, in addition to free redbud tree seedlings. The website, ProjectPlantIt.com, features lots of lesson plans, games and other educational resources about the benefits of pollinators and trees to the ecosystem—free to download and enjoy.

What mental health needs is more sunlight, more candor and more unashamed conversation. ~Glenn Close

Location: 3300 W. Clay St. For more information, call 804-254-7302 or visit StudioTwoThree.org.

Urban Baby Beginnings Receives $1 Million Grant

Free Food From RVA Community Fridges The RVA Community Fridges community collective is run on a, “take what you need, leave what you can,” platform to give Richmonders better access to fresh food and produce and foster a greater sense of mutual aid within the community. Organized by Taylor Scott, RVA Community Fridges provides free food by assembling community fridges in different locations throughout Richmond. The First location, showcasing a painting, The Give, by local artist Ayana Love (@ Hotpinkhotel), is in Union Hill at Pomona Plants, 2025 Venable Street.

RVA Community Fridges is sustained by volunteers that collaborate with local farmers, restaurants, businesses and organizations with the goal of assembling more clean, safe and healthy community fridges throughout Virginia. Already in the works is a second location that collaborates with Intergalactic Tacos in southside Richmond. The group hopes to put up at least one fridge per month this year.

To donate, volunteer, collaborate or learn more, email VACommunityFridges@gmail.com or message RVA Community Fridges on Instagram and Facebook.

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Greater Richmond Edition

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In February, Urban Baby Beginnings was awarded a $1 million grant to reduce racial disparities in maternal and infant mortality in Norfolk, Virginia. Urban Baby Beginnings, a Richmond, Norfolk and Virginia Beach community-based maternal health hub and home-visiting program designed to reach birthing and postpartum families regardless of income, received the grant from Merck for Mothers’ Safer Childbirth Cities initiative. This initiative focuses on helping cities become safer, more equitable places to give birth.

Urban Baby Beginnings will use the grant to launch its newest telehealth platform and ground team, REBYRTH.

The three-year project, in partnership with Mother Health International and Virginia Neonatal Perinatal Collaborative, will bring communities and stakeholders together to identify key drivers of maternal and infant health disparities and develop projects to reduce maternal and infant mortality. The REBYRTH platform will connect Medicaid- and WIC-eligible pregnant women of color in Norfolk with maternal health perinatal specialists of color, including community doulas.

For more information or to donate, visit UrbanBabyBeginnings.org.

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March/April 2021

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Fishy Business

global briefs

Saving Coral Reefs Worldwide

Climate Change Makes Hurricane Destruction Worse

nasa/Unsplash.com

A study from the Okinawa Institute of Science and Technology Graduate University published in Nature predicts that hurricanes will remain stronger and persist longer after making landfall, causing greater and more widespread destruction, because of ocean waters heated by climate change. In the 1960s, hurricanes lost 75 percent of their energy in the first day after making landfall, but more recent hurricanes lost only about 50 percent of their energy in that same time.

Hurricanes feed off heat energy from the sea and rapidly lose strength once they reach land. Pinaki Chakraborty, a senior author of the study, and its lead author, Ph.D. student Lin Li, analyzed data on storms that made landfall after forming in the North Atlantic between 1967 and 2018. They found that how slowly the storms weakened closely matched changes in sea surface temperatures during the same period. From computer simulations of hurricanes, they discovered that hotter temperatures allowed the hurricanes to hold on to more moisture, which they could continue to use as a source of heat energy once they reached land.

The International Coral Reef Initiative (ICRI) has urged governments to take action to save the planet’s remaining coral reefs and their attendant fish populations, because collective human impacts are leaving fewer places untouched, with only 15 percent of the Earth’s land mass formally protected and global biodiversity declining at an unprecedented rate. To that end, a new online data platform, MERMAID (Data Mermaid.org) helps scientists and management officials collect, organize and disseminate data on reef fish biomass and diversity, as well as the cover of hard corals, fleshy algae and other benthic groups—all identified by ICRI as key indicators of coral reef health, integrity and function.

The newly published 5th Global Biodiversity Outlook and other sources endorsed by the Intergovernmental Panel on Biodiversity and Ecosystem Services clearly indicate that governments are failing to meet existing global targets for biodiversity and that critical ecosystems like coral reefs will be altered to the point that the biodiversity they harbor, and the services they provide, will be irreparably damaged. Currently, only 2.5 percent of the world’s reefs are being actively protected. pyvovarova yevheniia/Unsplash.com

Big Blow

Hot Stuff

The Benefits of Renewable Geothermal Energy

cardaf/AdobeStock.com

Due to the ongoing decay of radioactive elements in the Earth’s core, temperatures 4,000 miles below the surface can reach 10,800° F. The molten magma we call lava carries enormous heat to the surface. But despite its enormous potential, geothermal energy supplied just 0.4 percent of U.S. electricity in 2019. In California, the perimeter of the inland Salton Sea lies several thousand feet above a mineral-rich cauldron of hot water that powers 10 geothermal plants. The state has emphasized wind and solar power while neglecting the development of geothermal plants, despite possessing our most productive geothermal fields.

The Massachusetts Institute of Technology estimated in 2007 that releasing just 2 percent of this untapped resource in sites around the country could supply 2,000 times our overall primary energy needs without needing any improvements in drilling technology. While the first geothermal plants in the 1960s drained reservoirs of their steam or water, binary plants—a new design from the 1980s—allow operators to extract the heat while maintaining the generating potential. Between 2006 and 2019, the U.S. Department of Energy spent only $1 billion on geothermal technology due to falling coal prices, a fraction of what was spent on fossil fuels and solar investment.

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Greater Richmond Edition

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Consider Melatonin to Lower COVID-19 Risk

cottonbro/Pexels.com

Melatonin, a hormonal sleep aid that can be purchased for a few dollars at local pharmacies, appears to reduce the risk of contracting COVID-19 by 30 percent, report researchers from the Cleveland Clinic. Among African Americans, a group disproportionately impacted by the virus, the risk was reduced by 52 percent. For the study, published in PLOS Biology, researchers used artificial intelligence to compare the host genes and proteins of the novel coronavirus to those of 64 other diseases across a range of categories. They found 34 drugs for possible repurposing, then combed through 27,000 patient records to find which drugs had in fact lowered the risk of contracting the virus. “We’re excited about these results and to study that connection more, but large-scale observational studies and randomized controlled trials are essential to confirm what we’ve found here,” says lead researcher Feixiong Cheng.

Government Updates Risks of Amalgam Fillings In updated guidelines, the U.S. Food and Drug Administration (FDA) is warning that dental amalgam fillings may cause health problems for some high-risk groups because of mercury vapor leaks. Among those advised to avoid amalgams, which contain mercury, silver, copper and tin, are pregnant women; women that plan to become pregnant or are nursing; children, especially those under the age of 6; and those with kidney problems or preexisting neurological conditions such as multiple sclerosis, Parkinson’s or Alzheimer’s. Over time, amalgams can release small amounts of mercury vapor, depending on how extensively people grind their teeth or chew gum and how old the filling is, studies show. It’s a more cautious tone for the FDA, which along with the American Dental Association, has long maintained that amalgams are safe, a finding disputed by health advocates. Mindful of health and aesthetics, patients are increasingly opting for tooth-colored resin composites. Nearly half of all U.S. dentists no longer use mercury, and its use is being legally phased out in more than a dozen countries. kevin bation/Unsplash.com

health briefs

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Use Glass Baby Bottles to Avoid Microplastic Particles Polypropylene baby bottles­—which comprise 82 percent of the global baby bottle market—release an “extraordinary” number of microplastic particles, reports a new study by Trinity College Dublin. In a study published in Nature Food, which covered 48 regions worldwide, researchers found that flexible plastic baby bottles release as many as 16.2 million particles per liter. “A study last year by the World Health Organization estimated adults would consume between 300 and 600 microplastics a day—our average values were on the order of a million or millions,” study co-author John Boland told The Guardian. He called for more studies to understand the implications, saying the researchers were “absolutely gobsmacked” by the numbers. The microplastics are released when heated liquid is used to sterilize the bottles and to dissolve powdered formula and when the bottle is shaken to dissolve the powder. The higher the water temperature, the greater the release of particles. Polypropylene bottles have a “5” on the recycling symbol on the bottom.

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healing ways

For healing arts practitioner Evelyn Hall, in Santa Cruz, California, mindfulness is a lifestyle choice. “When my mind runs off into the future, it can create not only anxiety because I fear the unknown, but also worry about all the ‘what ifs’. When I find myself lost in the past, it can bring me sadness and regret. I have learned from mindfulness that these are just mental habits.”

Cara Bradley, a mental fitness coach in Philadelphia and author of On the Verge: Wake Up, Show Up and Shine, says, “To be mindful is to show up to experience the moment as it is, with all your senses—when we eat, when we walk, whatever we are doing.”

darius bashar/Unsplash.com

DIVING DEEPER

Tools for Inner Peace

Exploring Mindfulness and Meditation

by Marlaina Donato

T

he practices of mindfulness and meditation, although closely related, offer individual, science-backed benefits for both body and psyche. Mindfulness has been shown to amp up immunity and increase gray matter in the brain, and 2018 research published in Experimental Biology shows that just an introductory hour of meditation using breathwork and awareness of thoughts significantly reduced anxiety. The study indicates that when applied regularly, mindfulness minimizes arterial pressure and cardiovascular health risks associated with long-term nervous system stress.

IMMERSION IN THE MOMENT Mindfulness—cultivating present-moment awareness by noticing body sensations, thoughts and details in our environment—not only makes life more enjoyable, but enables us to acknowledge life experiences and emotions without aversion and judgement. Mindfulness techniques are now being used in psychotherapy for insomnia, eating disorders and addictions. Physiological benefits are also significant. Harvard Health Publishing, referencing the work of Jon Kabat-Zinn at the University of Massachusetts Medical Center, highlights mindfulness for cardiovascular and gastrointestinal conditions, as well as clinical depression.

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Greater Richmond Edition

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While mindfulness can be the simple act of noticing the geometric design of a flower or the variety of tastes on a dinner plate, meditation brings awareness to the deepest levels of consciousness through a variety of focused techniques, including breathwork, chanting, visualization or gazing at a candle flame.

Contrary to common assumption, meditation need not be associated with religious structure. Neuroscientist Tony Nader, who heads the global Transcendental Meditation (TM) organization in 100 countries, underscores, “When you say meditation, there are numerous kinds of meditation with different origins. It can’t be assumed that just because meditation involves the mind that it involves dogma, or that meditation is religious because it has its roots from the Eastern traditions. Over time, some traditions integrated aspects of these ancient techniques into their own religions, yet not all meditations are religious.”

Meditation can bring us into the eye of the storm. “The ocean is a great analogy for understanding different approaches to meditation. Just as the ocean can be turbulent on the surface with innumerable waves and quiet at its depth, so, too, the mind is active on the surface with innumerable thoughts, but it is also naturally, profoundly quiet, deep within.”

TM, taught in personal, one-to-one instruction by a certified instructor, is one of the most thoroughly studied approaches and does not involve breathwork or rep-

etition of chants. “There are 600 scientific research studies about the effectiveness of the Transcendental Meditation technique to develop the full brain—actually, the full potential of the human nervous system,” says Nader.

Today, meditation has moved into the mainstream, with more than 2,500 digital apps offering quick, convenient access to every type and tradition. With names like Calm and Headspace, they were downloaded by more than 52 million first-time users in 2019—and that was before the anxietyinducing pandemic. Most can be easily customized: InsightTimer, for example, offers 45,000 free meditations that can be sorted by need, duration or style.

By practicing meditation, mindfulness is also cultivated.

“You can think of it as a workout for your mind, a way of becoming familiar with our mind and training our mind,” says Bradley.

Meditation can simply help to lower blood pressure or boost memory, yet it can bring mindfulness to a more spiritual level. “In a meditative state, I can feel how everything around me is alive and communicating with their own tongue and song,” says Hall. “I feel peace, no longer lost in wishing, praying or pleading that things be different. I am free from the burden of having to do something.”

Marlaina Donato is a body-mind-spirit author and composer of visionary music. Connect at AutumnEmbersMusic.com.

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the james river matters

Green Street Coming to Bellemeade

by Justin Doyle

A greener streetscape is coming to Richmond’s Bellemeade neighborhood this year. The James River Association has been working alongside the city of Richmond, Groundwork RVA, 3north and Timmons Group to design and implement a “green street” that improves walkability and adds green infrastructure to a half-mile stretch of Minefee Street.

According to the U.S. Environmental Protection Agency, a green street is a stormwater management approach that incorporates vegetation and engineered systems to slow, filter and cleanse stormwater runoff from impervious surfaces such as streets and sidewalks. A traditional street is designed to direct stormwater runoff from impervious surfaces into storm sewer systems that discharge directly into surface waters, rivers and streams. Green streets are designed to capture rainwater using green infrastructure practices, including bioretention areas and street trees that absorb stormwater before it enters rivers and streams, capture carbon dioxide emissions and mitigate the urban heat island effect. Green infrastructure practices can also provide habitats for wildlife.

The Bellemeade Green Street Project will bring many benefits to the neighborhood, including creating a safe route for people

to bike to and from Oak Grove-Bellemeade Elementary School and Bellemeade Park, increasing tree canopy to improve local air quality and mitigate the urban heat island effect. It will also improve local water quality by replacing impervious pavement that produces stormwater pollution with a bioretention filter, planter beds and Filterras. These stormwater management practices are designed to work together to absorb storm water along Minefee Street before it has an opportunity to carry pollutants into Goode Creek. A future phase of the project calls for the creation of a bike lane on Minefee Street. The project is funded by a combination of grants from Altria, Chesapeake Bay Trust, RVAH2O, and the Virginia Department of Forestry.

The James River Association is a proponent of green infrastructure projects in localities across the James River basin.

From green infrastructure planning initiatives to planting street trees, they recognize the many benefits of green infrastructure projects and embrace their role in helping to achieve green infrastructure goals.

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Justin Doyle is the James River Association community conservation manager. For more information, email JDoyle@TheJamesRiver.org.

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conscious eating

Indoor Edible Gardening Grow Veggies, Sprouts and Microgreens Year-Round

by April Thompson

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here’s no need to wait until the last frost date to sow a kitchen garden. Impatient gardeners or those without outdoor space can grow almost anything indoors with a little light and creativity.

“You can start many edible plants from seed on a sunny windowsill, even in late winter. You’ll be surprised how quickly everything germinates this time of year,” says Zia Allaway, the British author of Indoor Edible Garden: Creative Ways to Grow Herbs, Fruits, and Vegetables in Your Home.

Herbs, tomatoes, cucumbers and peppers are among the many foods that can be easily grown from seed indoors, according to Allaway. Many fruiting plants that are not self-pollinating, such as cucumbers, need a boost from hand pollination if growing them indoors. Allaway adds, “When growing any plants on a windowsill, rotate them periodically so they grow evenly, as they will turn toward the light.”

While crops like garlic, beets and carrots won’t reach maturity indoors, they can still be grown inside for their tasty, nutritious leaves. To grow garlic shoots, for example, remove the papery outer case and submerge the flat end of a garlic bulb in a container of water, leaving the top exposed to air. Within a few weeks, garlickyflavored shoots will sprout up that can be harvested and used like chives, advises Allaway.

To maximize space, she suggests growing plants vertically, perhaps by hanging bushy herbs or trailing plants in a window basket. She has also used interior walls to erect a trellis for vining plants like cucumbers, wiring it up with screw eyes.

MINI-GREENS, MAJOR NUTRIENTS Many health-conscious gardeners are drawn to sprouts and microgreens for their nutritional benefits, as they contain as much as 40 times the nutrients as their full-grown counterparts. Sprouts can easily be grown with or without soil, and are eaten before the first tiny cotyledon leaves emerge, whereas microgreens are harvested later, often just before or after the first true leaves, the second pair, pop up.

“Sprouted greens grown at home are the freshest food you’ll ever eat. Being able to grow your own salads is also a lot of fun in the winter, to see the wonderful colors growing on your shelf,” says Peter 18 18

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Burke, the Calais, Vermont, author of YearRound Indoor Salad Gardening: How to Grow Nutrient-Dense, Soil-Sprouted Greens in Less Than 10 Days.

Burke’s tried and true method is to plant a small amount of seed every day from a mix of sunflower, peas, radish, buckwheat and brassicas like broccoli or kohlrabi, providing a steady supply of his family’s daily dose of greens. While some gardeners grow sprouts or microgreens directly on paper towels or coconut coir, Burke prefers using a store-bought, germination soil mix, spread up to two inches deep in reusable trays, watered once a day and grown without artificial light.

Many seeds commonly found in the home pantry can be turned into sprouts and shoots, says Lina Wallentinson, the Swedish author of Sprouts, Shoots and Microgreens: Tiny Plants to Grow and Eat in Your Kitchen. “Mustard seeds from the spice shelf, whole lentils in all colors, chickpeas and yellow peas can all be easily grown for sprouts and shoots without any special equipment,” she says.

Seeds can be put into wide-mouthed jars, soaked overnight, and then drained and rinsed two to three times a day. Germination of seeds into sprouts, from mung beans to quinoa, can typically take less than 24 hours with this method.

Sprouts and microgreens make great toppers for salads, soups, sandwiches or smoothies, and they can also be cooked. “Newly sprouted mung and lentil seeds with a short ‘tail’ are perfect to flash-fry and season with soy, chili and a little sesame oil as an alternative to rice or pasta,” says Wallentinson. “Sprouts are also nice to bake with. Like seeds and nuts, they give a good little chew in all kind of breads.”

Whether growing sprouts, microgreens or full-sized plants, Allaway advises home gardeners to make drainage holes at the bottom of the containers to avoid overwatering. “It’s better to underwater than overwater a plant, because once it starts to rot, it’s game over. There is also research showing that a little stress from occasional underwatering can trigger the plant to produce more phytochemicals, which are nutritionally beneficial,” she says.

Connect with Washington, D.C., freelance writer April Thompson at AprilWrites.com.

community spotlight

Farmers’ Markets and CSAs Food Security on a Local Level

by Julie Peterson From apples to zucchini and everything in between—butter, cheese, eggs, grains, honey, meat, milk, preserves and teas— farmers’ markets have traditionally provided the opportunity to buy locally grown and made foods directly from farmers and producers. A trip to the market helps one learn where food comes from and to make sustainable choices that benefit health and the environment. The COVID-19 pandemic has changed how farmers’ markets operate in Virginia, which has hopefully caused many to ponder the importance of the availability of local food.

Early in the pandemic, farmers’ markets in Virginia were not designated as “essential services”. After the shutdown in March, markets had to open in several different phases. Depending on the organization that manages a particular market, some just had to close because of lack of managing employees or because the location was no longer possible. Markets held on hospital or clinic properties are one example.

Markets that were able to open in phases faced obstacles that resulted in

additional costs or reduced sales. “There were all kinds of issues. Extra signage was needed, there was a need to enforce masks, social distancing between vendors and then between vendors and customers had to be set up, no samples were allowed, customers were not allowed to touch the produce and it was encouraged to have one family member shop instead of bringing the family,” says Lisa Dearden, one of the founding members of the Virginia Farmers Market Association (VAFMA). In addition, other typical community participants of markets, like fitness classes, artisan booths and food trucks were negatively impacted.

Farm to Family/The Farm Bus was founded by Mark Lilly in Richmond based on his belief that our food system is vulnerable and that something like a pandemic could cause famine. When COVID-19 arrived, he was already able to continue providing food to local communities. His business involves a mobile farmers’ market in a retrofitted school bus, pulling products within 100 miles from a variety of suppliers. “I’ve got so much demand that I can’t keep up the pace,” says Lilly.

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While Lilly has several scheduled stops for the bus, sometimes he just posts on social media, “We’re loaded up and ready to go, who wants a visit?” His goal is to have set routes with stops, planned in cooperation with the city, where other farmers and vendors could also use the locations on a rotating basis.

Agriberry Farm, in Hanover, also had high demand in 2020. “The outpouring of support in response to the pandemic has been amazing,” says farm founder Anne Geyer, noting that Agriberry’s prepaid Farm Share Programs, sometimes called CSAs (community supported agriculture), increased from 280 to 650. They are also on pace to do well this year.

Geyer agrees with Lilly in that CSAs help hold a farm together year round.

“Farm-share programs enable farmers to raise vital cash during the non-harvest season,” Geyer says.

It was a challenging year for many market managers who needed to learn and implement many rules related to safety during a pandemic. It was also a challenging year for farmers who relied on markets that were closed or who supplied to restaurants that were not functioning at full capacity.

“It’s a new normal and I think people want to come out and support these farmers,” says Dearden. “The good news is that local food is in high demand.” With about 350 farmers’ markets and numerous CSAs, Virginians can find a reliable source of local foods and help support farmers and the organizations that run markets and CSAs.

“Our CSA holds everything together— it’s kind of the glue—it’s the single best thing you can invest your time and money in to help bring about positive and immediate changes. Supporting local, organic, in my case supporting veterans, helping uplift the food community, encouraging people to eat better and cook at home, supporting farmers, creating jobs, educating kids, having fun and it’s a trickle down thing,” says Lilly.

Find your local market at BackToTheMarket. com. Sign up for a CSA at Agriberry.com and TheFarmBus.CSAware.com. |

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healthy kids

VEGGIE TRICKS

How to Get Kids to Eat Better

by Ronica O’Hara

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t’s the rare parent that doesn’t have to plead and plot to get a child to eat vegetables. That’s not surprising; almost no one is born with a natural hankering for broccoli, and being wary of strange new foods may be hardwired in us so we can survive as a species. Happily, clever workarounds can help move a child past exclaiming, “Yuck!” as these parenting bloggers, nutritionists and other grown-ups have learned in the veggies-are-good-for-you trenches.

SERVE SMOOTHIES. “The combinations are endless. Pack it full of spinach, kale, frozen zucchini or cauliflower. Then add a frozen banana or other fruit, plus your milk of choice (like cashew milk) then blend. Bam! You have a naturally sweetened, veggie-filled, delicious drink for your child, and they don’t even know they’re drinking their vegetables,” writes Emily Lesh, at ExperiencedMommy.com.

USE SPRINKLES. “Everyone loves sprinkles! You can use chia seeds, microplaned broccoli head, flaxseed, grated carrots or even frozen yogurt dots. It transforms the food into something much more exciting,” writes Danielle Zold, at PickyEatingDietitian.com.

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GET THEM COOKING. “My kids love to help in the kitchen, and I have found that they are much more likely to try foods that they have helped to cook. We made our cranberries from scratch for Thanksgiving. My kids loved watching the cranberries boil and pop in the pot and seeing them change colors as they cooked.

When dinnertime came, they were excited to try the cranberries, and my daughter ended up loving them!” writes Sarah Miller, at HomeSchooling4Him.com.

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ROTATE FAMILY CHOICES. “Everyone in the family gets to choose one meal on one night of the week. We all commit to eating whatever the family member has chosen. This has helped our kids to try meals that aren’t on their favorite list, as they know that they’ll get their turn to choose soon,” writes Sophia Nomicos, at MasAndPas.com.

TEMPT THEM. “When I’m making dinner, I like to have carrots or cucumbers available on the counter. They always come in to try to get snacks and if they see those, they will ‘sneak them away’ to eat them, since I tell them no more snacks or food til dinner,” writes Heather Hoke, at EmbracingChaosWithLove.com.

REWARD MULTIPLE ATTEMPTS. “Just because a kid hates a veggie the first 10 times you offer it doesn’t mean they’ll hate it forever.

I try to make it fun by having kids track veggies they’ve tried and the number of times they’ve tried them with stickers on a veggie discovery table, which means even foods they dislike feel rewarding to try,” writes Jess Dang, at CookSmarts.com.

BE SNEAKY. “Take something kids already like and make it with healthier ingredients. For example, if your kid loves meatballs, start by making them homemade, then adding in healthy things like frozen chopped spinach. I’ll grate zucchini and carrots and put them in about any pasta, meatloaf, burgers. I used to think sneaking in veggies was a bad thing, but honestly, it’s been great for our family,” writes Stephanie Rapone, at PantryToPlate.net.

TALK UP THE BENEFITS. “I have found that when my son doesn’t want to eat something, he is much more likely to eat it if I tell him its benefits. For example, I told him, ‘When you eat carrots, they make your eyes stronger, and they help you see in the dark.’

He loves to eat carrots now. He says, ‘Now I will be able to see in the dark!’ I am learning a lot this way, too. We Google the benefits of food at least once a day,” writes Elizabeth Manly, at DiscoveryPlayShop.com.

REINFORCE. “Explain that when a child feels good, she can attribute it to eating healthy. For example, if we managed to get our daughter to eat an apple—her favorite fruit that she now eats every day—I would say, ‘Wow, you sure ran around a lot at the playground. That apple you ate gave you a lot of energy,’” writes Kirsten Schuder, author of Schooling Your Kids Through a Pandemic.

Ronica O’Hara, a natural health writer, can be contacted at OHaraRonica@gmail.com.

celebrate earth day

Restoring the Earth Together

by Tanisha Banerjee

On April 22, communities across the world celebrate Earth Day—this year’s theme is “Restore the Earth.” Threats to our environment may be classified as natural or anthropogenic (manmade), but despite current mitigation efforts, the climate crisis of global warming is accelerating at an unprecedented rate.

As the planet’s population increases, our collective health is deteriorating. Although increased pollution, heightened natural disasters and even extinction may threaten to define our future, we can take action now to restore the Earth by adopting sustainable changes in our community.

Reduce, Reuse and Recycle: The U.S. Environmental Protection Agency reports that Americans throw away 4.5 pounds of trash every day, but at least 25 percent of that can be avoided by taking mindful action.

The three R’s (reduce, reuse and recycle) remind us to stem the tide of pollution and waste. Practices such as using reusable bottles for water, writing on both sides of paper, bringing reusable bags to the grocery store and composting food waste can move us one step closer to a greener planet.

Conserve Energy: Greenhouses gases are the main culprit of the climate crisis. Emissions released from the burning of fossil fuels increase CO 2 in the atmosphere, deplete the ozone layer and lead to an increase of ground-level UV radiation. By changing our energy spending habits and adopting alternative energy sources, it is possible to mitigate the effect of greenhouse gases on climate change. Turning off the faucet while brushing teeth, turning off the lights when leaving a room, using a clothesline instead of a dryer, carpooling, riding a bike or taking public transportation are all incremental changes that can help reduce our carbon footprint.

Participate in Community Clean-Ups: In addition to fostering environmental-friendly changes in our own lifestyle, we can get off the couch and join community cleanup teams and volunteer organizations or participate in a local park, river or beach clean-up event. To help clean up the James River, visit TheJamesRiver.org/What-YouCan-Do/Volunteer.

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Adopt Changes in the Workplace: Change is possible everywhere, from our homes to our jobs. The pandemic has created more home offices than ever before, reducing the number of vehicles driving to work or requiring air travel to attend meetings around the globe. “Green Task Teams” are the latest trend many companies are adopting to create more sustainable work environments for their employees, devising strategies such as purchasing more eco-friendly office supplies, placing recycle bins throughout the workplace, and encouraging employees to go paperless by reading and filing documents online instead of printing them.

Change starts with action. We can all join the movement on Earth Day to change the world and take steps each day toward building a better, greener future.

Tanisha Banerjee is the founder of Senior Connections of Glen Allen and TheNewWoman. org, a digital media and lifestyle brand covering women’s wellness, sustainable lifestyle and eco-friendly products. || March/April March/April2021 2021

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DOWN TO EARTH

The Promise of Regenerative Organic Farming

by Sandra Yeyati

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ith its dependence on chemical pesticides and fertilizers, heavy tilling techniques, concentrated animal feeding practices and mono-crops—all designed to maximize yields—conventional farming has come at a great cost. “Conventional intensive farming practices have significant negative consequences for the land and surrounding ecosystems,” says Richard Teague, Texas A&M professor of Ecosystem Science and Management. “By disrupting the natural function of these habitats, the valuable ecosystem services they provide are compromised.”

The way we’re growing food now is not sustainable. “According to the United Nations, we only have 60 harvests left before our soil is completely depleted. Years of conventional industrial agriculture have drained the soil dry of all of the organic matter, all the microbes, that microbiome that brings nutrients to our plants and to our planet as a whole,” says Margaret Wilson, content creation and media relations specialist at the Rodale Institute.

The UN also reported last year that agriculture and forestry were responsible for nearly a quarter of all greenhouse gas emissions.

“Agriculture is a climate-intensive process and conventional practices make that even worse because they’re fossil fuel-intensive,” Wilson says. “They require a lot of machinery to plow fields and distribute pesticides. Fertilizers are fossil fuel-based. Tillage is a huge part of conventional agriculture, where you’re turning the soil over, and that releases carbon dioxide into the atmosphere.”

One third of the world’s land surface is considered desert, and according to Judith D. Schwartz, the Vermont author of The Reindeer Chronicles and Cows Save the Planet, most deserts are manmade. “If we look historically, we learn that most deserts were once thriving 22

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grasslands or some other kind of ecosystem and became deserts after hundreds of years of poor grazing management or farming that was no longer putting nutrients back into the soil.”

The good news is that deserts can be brought back to life. In the state of Chihuahua, Mexico, where much of the land is degraded, ingenious ranchers have figured out a way to support healthy animals and plant biodiversity. “The ranchers were earning money by managing the livestock holistically in a way that was reviving the ecological function of these lands, so there were thick grasses, birds and butterflies flourishing right next to land that looked horrible—absolute deserts with a lot of erosion, the soil so depleted that it couldn’t hold water,” recalls Schwartz, who visited the area.

Regenerative organic farming holds great promise to rebuild soil, draw carbon from the atmosphere and ultimately grow healthier food. “When you take out the pesticides, fertilizers and intensive tilling, our farming systems trial concluded that regenerative organic agriculture uses 45 percent fewer fossil fuels and releases 40 percent fewer carbon emissions than conventional practices,” Wilson says, adding that a recent Rodale Institute white paper

postulated that by transitioning all global crop and pastureland to regenerative management, we could sequester 100 percent of annual carbon dioxide emissions.

As the founder of the Rodale Institute, J.I. Rodale, said, “Healthy soil equals healthy food equals healthy people.” Soil restoration is job one, and we know how to do this. “The goal of regenerative farming is to farm and ranch in nature’s image,” says Gabe Brown, a North Dakota farmer and author of Dirt to Soil. He offers the following six principles to create a thriving, regenerating agricultural ecosystem:

1

Context: “There’s a reason bananas do not grow in North Dakota. They don’t fit the context, whereas more spring wheat is grown in North Dakota than anywhere else. You have to farm and ranch in your context.”

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The least amount of mechanical and chemical disturbance possible: “Nature tills with earthworms and burrowing rodents, but it certainly doesn’t till the soil like we do in farming or even in gardening. Tilling is the worst thing you can do if you want to raise nutrient-dense food. Nature aerates the soil with the use of living plants and soil aggregates. Those soil aggregates will only last about four weeks, then new ones need to be formed, and the only way to form them is by not tilling and allowing biology and fungi to secrete substances that help bind sand, silt and clay to form soil aggregates.”

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Armor on the soil: “Nature always tries to cover the soil, whether it be leaves in a forest or decaying plants in a pasture or field. Nature does not like bare soil.”

Diversity: “Where in nature do you see a monoculture?

Usually only where man put it or man’s actions have driven it to be a monoculture. Nature is very diverse, so hundreds of different grasses, legumes all growing in harmony. We’ve gotten away from that. Now we plant monocultures. That’s not the way nature functions.”

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A living root being in the soil as long as possible throughout the year: “I go out in the spring here in North Dakota, and you’ve got crocuses coming up through the snow. That’s nature’s way of trying to take the solar energy and all of these compounds out of the atmosphere, and through photosynthesis convert it into carbon to feed soil biology.”

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Livestock and insect integration: “Nature does not function properly without animals. Too many people think we have to remove the animals from the landscape. That’s the worst thing you can do. What’s going to pollinate the plants? The way our rich soils were formed was with large herds of ruminants, grazing the plants.

That plant, once grazed, starts sloughing off root exudates to attract biology, to regrow, and then that plant is able to cycle more carbon out of the atmosphere.”

Brown waxes poetic when he talks about the amazing results of regenerative farming. “Healthy soil looks like dark chocolate cake.

It’s full of pore spaces. Healthy soil is dark because of the amount of carbon in it. It smells good, whereas unhealthy soil is very compacted. There’s no pore spaces. Water cannot infiltrate into it. It’s a dull, pale color. You can see it, you can smell it, you can feel it.”

According to Wilson, the Rodale Institute is poised to help farmers adopt these principles and make them profitable. “People say regenerative organic isn’t scalable, but through our farming systems trial, we’re proving that you can do this on a large scale. It might require customization, but that’s why we’re investing so much in providing support and research to farmers to help them navigate that, and we’re seeing that scalability is not a barrier to implementation because so many big companies like Dr. Bronner’s and Patagonia are starting to implement these practices because people are demanding it. The market finds a way to make it doable and as long as we keep up our consumer education and show people that this is a benefit to everybody, I think large-scale farmers and corporations that buy their products will respond.”

Last year, Graham Christensen’s father gave him and his brother full control of a 750-acre farm in Oakland, Nebraska, that has been in the family since 1867. Over the decades, the farm has seen many changes, but the biggest transformation is still to come, as the brothers eagerly transition their once conventional operation into a regenerative organic one.

The family began to incorporate a few innovations 12 years ago when they stopped tilling the land and adopted solar energy, but this year they’ll take bolder steps to eliminate their dependence on GMO seeds and chemical fertilizers and pesticides which over the years have reduced organic matter levels in the soil and led to increased and unhealthy nutrient levels in their waterways.

“For the first time, we’ll be cover-cropping 612 acres and expanding habitats for wildlife, especially in some riparian areas, so we can get more roots in the soil and have better filtration and cleaner water,” Christensen explains. “We’re going to produce nutrients by building a biodiverse ecosystem and we’re incorporating animal grazing systems to help us fertilize naturally rather than having to add synthetics like nitrogen and phosphorus.”

They have planted a 100-tree hazelnut orchard that they hope to expand as a tree crop. “That’s going to help us stop soil erosion, store more carbon in the ground, produce another form of income and also be able to fit right into our cropping system, virtually taking out no extra land; just creating a higher layer, so now we’re farming higher in the air.”

The transition is not without its risks, Christensen adds. “Farms like ours have been heavily subsidized by the federal government to ship our grain to other countries. What we’re trying to do now is produce more small grains and hazelnuts for a regional market and reintroduce livestock to the land—not in confinement—so we can focus more on feeding people in our local community and in Omaha or Lincoln or Kansas City or Des Moines.”

Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

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fit body

ON A ROLL Foam Rollers Ease Pain and Workout Recovery

by Marlaina Donato

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oam rolling—rolling parts of the body on top of a lightweight foam cylinder—targets trigger points or painful knots in muscles and is a valuable tool for reducing chronic pain and enhancing workout recovery. From sciatica to pelvic floor dysfunction, there is a foam roller for almost every condition, including low- to high-density, heated and textured types for massage-like benefits.

Research during the past several years shows that using foam rollers before or after exercise quells fatigue, improves joint mobility, lowers risk of injury and eases muscle soreness. Its effectiveness is attributed to the activation of the central nervous system resulting in better circulation and reduced inflammation.

“Foam rollers are used to relieve tension in the fascia (connective tissue), ‘roll’ out sore muscles and provide a soothing, self-controlled, soft-tissue massage,” says Amber Kivett, owner of Kivett Kinetic Solutions, in Monrovia, Indiana. “They can also be used for proprioception, balance, flexibility, core stability training and most importantly, natural pain relief.”

FREEING THE BODY Fascia, the body’s all-pervasive connective tissue, tightens like an invisible net from injury and other stresses and can adhere to the underlying muscles, creating pain and restriction. “Foam rolling has the power to change 24

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and realign the 12 fascial lines responsible for human movement and support,” says Kivett. “Those same fascial lines also sense and transmit pain and emotion far greater than any nerve or muscle and respond well to foam rolling. There’s an emotional and spiritual release in the body when fascia is compressed and released. That response facilitates a structural change to human alignment and an immediate change in pain levels for all types and causes of pain.”

Foam rollers offer an opportunity for self-care, according to Los Angeles fitness trainer Ashley Borden. “Foam rolling is one of the best ways to troubleshoot your own body, keep it healthy and mobile. Using an inexpensive tool like a foam roller not only feels good, but it also connects you to your body. Foam rolling the entire body encourages circulation and an immediate feeling of relief afterwards. My clients who don’t like to work out are usually surprised how good they feel post-rollout and feel encouraged to do more.” She cites research that shows that a dynamic warmup, paired with the use of foam rollers before and after workouts, amplifies recovery and aids in the repair of muscular micro-tears.

For Rafal Augustynowicz, founder of TeamRAF Fitness, in Kent, England, it’s about counteracting lifestyle stresses. “The foam roller is a beautiful and great tool, especially in the 21st century, when we sit too many hours. It is a great tool to get our mobility and our posture back to normal.”

RECOVERY, JOINT PAIN AND SCIATICA Gently rolling targeted muscles below and above specific joints can help to resolve certain types of pain, including in the knee.

“Many times, when a person has pain in the knee, it’s more than likely they have tight muscles elsewhere—calves, inner thighs, hip flexors or glutes—and the pain shows up in the knee,” says Augustynowicz. “Foam rolling and using a massage ball have saved me many times when I had a lot of problems with my back, neck, hip and a dislocated shoulder.”

The practice can help ease sciatica, a sometimes-excruciating condition. “Most cases of sciatic pain are caused by tight muscles deep in the buttocks, including the piriformis muscle,” says Kivett. “The sciatic nerve travels through the piriformis, so if it’s tight, it will cause a sensation similar to that of sciatica nerve pain. A foam roller can be used along the back, throughout the buttocks and the legs to relieve tension, soften tissues and calm the nervous system for instant pain relief.”

Kivett, who was introduced to foam rollers during intensive physical therapy after a life-altering accident, found them to be a way to recover from severe fibromyalgia pain. “My nerves were hypersensitive from the injuries, and I used foam rolling to reboot the ‘software’ in my brain, which allowed me to engage in recovering.”

Foam rolling is an all-around boon, Borden highlights.

“The immediate relief, the muscle definition, the decrease in cellulite, all of these are added benefits.”

Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

natural pet

CANINE OBESITY When Doggies Need Diets

by Julie Peterson

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year ago, Leroy became exhausted lifting his furry head. Today, he has energy to run, chase and play, thanks to his owner helping the 11-year-old Shiba Inu lose 14 pounds. Leroy was adopted last May by Peter Nguyen, a facilities coordinator in Bellevue, Washington. Back then, Leroy weighed 56.4 pounds—twice the recommended weight. Nguyen found a holistic veterinarian to provide an integrative support plan to remove him from danger.

Overweight dogs are at risk for joint problems, cancer, diabetes, kidney disease and more. According to a 2018 survey by the Association for Pet Obesity Prevention (APOP), 55.8 percent of dogs (about 50 million) in the U.S. are either overweight or obese. The APOP also reports that most of the owners of these dogs don’t realize or are in denial about this important fact.

DETERMINING APPROPRIATE WEIGHT “A dog that is a perfect weight, you can feel the ribs, but not see them. And you have an abdominal tuck when you look from the side.

From above, right in front of the hips, you can see the waistline,” says Leroy’s veterinarian, Jackie Sehn, at Mercy Vet, in Mercer

Island, Washington. She points out that the dog must be touched to feel the amount of fat, especially in long-coat breeds.

This evaluation can be done at home using the online Body Condition Score chart at PetObesityProtection.org. The American Kennel Club also has a weight chart for dozens of breeds that can help determine an initial goal weight, although ideal weight can vary among individual dogs.

DOGGY DIETS Debbie Hensel, who fosters dogs, took in a morbidly obese 13-year-old Chocolate Labrador for the Mr. Mo Project, in Cary, North Carolina. Under her care, the pet went from 108 to 81 pounds within nine months.

“Since Bruce was an older dog and overweight, the first thing we did was start him on a joint supplement with turmeric and a prescription diet food. In the beginning, I withheld some of his food and used it as treats throughout the day,” says Hensel.

Every four to six weeks, Hensel decreased Bruce’s food intake.

She also divided up portions to feed him four times per day to help him feel full. “Portion control is important,” agrees Nguyen. “Leroy has a habit of wanting to

Besure sureto tolet letour ouradvertisers advertisersknow knowyou youfound foundthem theminin Be

eat more. I think he has a hard time knowing how much food he really needs.”

But the problem isn’t just eating too much.

Pet owners are often feeding the wrong foods. “It is the quality sometimes more than quantity. Health doesn’t come from processed food,” says Sehn, adding that most dry kibble is essentially overprocessed junk food that lacks nutrients and contains fillers.

Fortunately, refrigerated and frozen dog food has made it easier to feed organic, fresh, nutritionally balanced, raw food which is based on a dog’s ancestral diet. Raw food is also available dehydrated. Treats, if included, should satisfy the chewing instinct without adding many calories. Sehn recommends dehydrated chicken or duck feet, tendons and healthy jerkies.

“Switching to a raw diet helped with Leroy’s weight, but I had no idea it would have so many other benefits,” Nguyen says. “I noticed that his coat was getting a lot softer and he smelled a lot better.”

EASE INTO EXERCISE “Bruce sounded like an elephant falling when he laid down and he couldn’t stand for long,” says Hensel. Indeed, exercise can overburden the heart and joints of an obese dog. At first, Leroy and Bruce both had a hard time just getting up off the floor, so losing weight first was crucial.

As the weight began to come off, they both became more engaged and stamina slowly increased. Hensel started by walking around in the backyard and letting Bruce follow. Their initial walks were to the end of the block. They would stop and rest before going back home. “As he lost weight and his strength improved, our walks got longer,” says Hensel.

Weight loss must be a healthy process.

“Breaking down excess fat takes time,” says Sehn, adding that losing too fast results in muscle loss. Patience and time are key.

“I think Bruce just needed less food and someone that wanted to do things with him,” says Hensel, who has adopted Bruce as her “forever foster dog”.

Julie Peterson writes about health and environmental issues. Reach out at JuliePeterson2222@gmail.com. || March/April March/April2021 2021

25 25

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calendar of events CALENDAR DEADLINE: All Calendar events must be submitted online by the 1st of the month preceding publication. Go to NARichmond.com/Calendar.

THURSDAY, MARCH 4

Riso 101 – 6-9pm. Learn how to register analog drawings w/a risograph to make 1-3 color prints. Materials provided. Alex Luciano. $50. 3300 W Clay St. 804-254-7302.

StudioTwoThree.org.

SATURDAY, MARCH 13

Journaling for Transformation – 9am-4pm.

Learn the ingredients for high-impact journaling, including specific techniques to use before, during & after each write. Elaine Kiziah. Zoom. Register: InnerworkCenter.org.

Basic Screenprinting – 11am-2pm. Materials provided. Tyler Keylon $50. 3300 W Clay St. 804-254-7302. StudioTwoThree.org.

Online SpiritMindBody Gathering – 122pm. Through Soul Writing, a written form of meditation, communicate w/a divine presence, asking the tough questions that are so often posed in prayer & getting a response in writing. Joanne DiMaggio.

Zoom. Text/call, Carole Louie: 804-4815555. SpiritMindBodyRVA.com.

MONDAY, MARCH 15

Invasive Species Removal at Chapel Island – 1-3pm. Join the James River Park System Task Force in our ongoing habitat restoration project. Meet in parking lot at Great Shiplock Park at Dock & Pear St. Register: JShelton@ TheJamesRiver.org or TheJamesRiver.org.

WEDNESDAY, MARCH 17

Don’t Shoot the Messenger – 6:30-8pm, 3/17, 24, 31. Tap into your body’s inherent wisdom through Yogic traditions and mindfulness practices to reduce pain and cultivate gratitude. Sherry Klauer. Zoom.

Register: InnerworkCenter.org.

THURSDAY, MARCH 18

Spring Cleanse Webinar – 7-8pm. A gentle, easy, multi-dimensional detox program. Not dependent on any specific product. With lots of options for releasing winter’s toxins & embracing new energy and resilience.

Sherron Marquina, DC, Health InSyncs. Free.

Zoom. Register: Tinyurl.com/13gy6udo.

FRIDAY, MARCH 19

Your Imaginary Friend – 10am-12pm.

Learn more about what’s most important to you by creating your own best friend! We tend to think of imagination as something we put away as we become adults. Spend time creatively engaging in a process to discover/ rediscover your imaginary friend. Michael Pierce. Zoom. Register: InnerworkCenter.org.

SATURDAY, MARCH 20

Saturday Salutations at The Diamond – 10-11:15am. Get your asanas to the outfield for a yoga class w/Project Yoga Richmond (PYR) on the home turf of the Richmond Flying Squirrels! Let’s practice (safely) in person again. Grab your mask & mat & meet us in the outfield! Open to all levels, family-friendly & supports PYR’s yoga & mindfulness community programs. 3001 N Arthur Ashe Blvd. 804-359-3866. $12.

Tickets: ProjectYogaRichmond.org or MILB. com/Richmond.

to Our Community Sponsors ~ these local businesses support healthy living on a healthy planet ...

Riso 101 – 11am-2pm. Learn how to register analog drawings w/a risograph to make 1-3 color prints. Materials provided. Alex Luciano. $50. 3300 W Clay St. 804-254-7302.

StudioTwoThree.org.

TUESDAY, MARCH 23

Online Foodscaping – 6:30-7:30pm.

Combining expert advice from both of Brie Arthur’s bestselling books, she aims to inspire attendees to think creatively about planting your favorite edibles alongside trees, shrubs & flowers to maximize the space you grow in. $30. Zoom. 804-262-9887.

Preregistration required: LewisGinter.org.

SATURDAY, MARCH 27

Online Plants for Pollinators: Spring – 9-10am. Learn how to support honeybees & other important pollinators in your own yard through companion planting & pesticidefree practices. Elise Benhase. $32. Zoom.

804-262-9887. Preregistration required: LewisGinter.org.

Basic Screenprinting – 11am-2pm. Materials provided. Tyler Keylon $50. 3300 W Clay St. 804-254-7302. StudioTwoThree.org.

If you truly love nature, you will find beauty everywhere. ~Vincent van Gogh

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TUESDAY, MARCH 30

FRIDAY, APRIL 16

The Authentic Life: 7 Steps to Menschitude – 6:30-8pm, 3/30, 4/13, 27. Learn wisdom practices you can apply to your modern day life and rediscover the “mensch” within you (compassion, humility, integrity).

Jesse Rabinowitz, PhD. Zoom. Register: InnerworkCenter.org.

Harold Mendez: Let us gather in a flourishing way – 10am-6pm, 4/16-18. This new exhibition takes us thru 10 years of work by Harold Mendez. Free. Institute for Contemporary Art at VCU, 601 W Broad St. 804-828-2823. ICAVCU.org/ Exhibitions/Harold-Mendez-let-us-gather.

THURSDAY, APRIL 1

Wise Women on Aging – 5:30-7pm. Write your “Wise Woman” story through soul connections w/yourself & community.

Facilitator: Dr. Hollee Freeman. Zoom.

Register: InnerworkCenter.org.

A Deeper Conversation Dialogue Series – 5:15-7:15pm. The art of conversation is not lost! Facilitated dialogue groups w/a contemporary theme. Zoom. Register: InnerworkCenter.org.

SATURDAY, APRIL 3

Journey Into Bhakti Yoga – Online – 10am, 4/3-4. Delve into the devotional practice of Bhakti Yoga with stories from the Bhagavata Purana. Edwin Bryant, Ph.D. $140. Satchidananda Ashram–Yogaville, Buckingham. 800-858-9642. Yogaville.org.

MONDAY, APRIL 19

Invasive Species Removal at Chapel Island – 1-3pm. Join the James River Park System Task Force in our ongoing habitat restoration project. Meet in parking lot at Great Shiplock Park at Dock & Pear St. Register: JShelton@TheJamesRiver.org or TheJamesRiver.org.

WEDNESDAY, APRIL 21

TUESDAY, APRIL 6

MSC Short Course – 6-7:30pm, 4/65/25. Motivate yourself w/encouragement instead of criticism, cope w/life’s challenges & cultivate compassionate self-talk.

Facilitators: Dr. Susan Wilkes, Martha Tyler.

Zoom. Register: InnerworkCenter.org.

Criminal + This is Love Live Show with Phoebe Judge and Lauren Spohrer – 6-8 pm. Join us virtually for live episodes of these hit podcasts, broadcast from the ICA Auditorium. Free. Zoom. ICAVCU.org/ Events/Criminal-Live-Show.

THURSDAY, APRIL 22

SATURDAY, APRIL 10

THURSDAY, APRIL 15

Cholesterol: Myths Debunked, Essentials Revealed Webinar – 7-8pm. A friendly but essential overview for a meaningful understanding & healthy management of your cholesterol. Sherron Marquina, DC, Health InSyncs. Free. Zoom. Register: Tinyurl.com/1ar47kor.

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Greater Richmond Edition

Massage Therapy Licensure Training – A 600-hr massage therapy program in an 8-mo day class & an 11-mo night class format. Includes career advising. Offering the highest quality of training to prepare each student for entry into the workforce.

Certified & accredited. $7,950. Lotus School of Integrated Professions, 10960 Three Chopt Rd, Stes A, B, C, D. 804-2900980. LotusVA.com.

Esthetics Certification Training – Esthetics & master esthetics programs. An 8-mo day class & an 11-mo night class format. Includes career advising. Offering the highest quality of training to prepare each student for entry into the workforce. Certified & accredited. $7,950. Lotus School of Integrated Professions, 10960 Three Chopt Rd, Stes A, B, C, D. 804-290-0980. LotusVA.com.

TUESDAY, APRIL 27

Wavelength: Mohamed Bourouissa – 12 pm. Wavelength is a collaborative online lecture series between VCUarts, the ICA and VCUarts Qatar. With artist Mohamed Bourouissa. Zoom. ICAVCU.org/Events/ Wavelength-Mohamed-Bourouissa.

THURSDAY, APRIL 29

mark your calendar The Innerwork Center’s Spring Keynote: The Science of Love

Saturday Salutations at The Diamond – 10-11:15am. Get your asanas to the outfield for a yoga class w/Project Yoga Richmond (PYR) on the home turf of the Richmond Flying Squirrels! Let’s practice (safely) in person again. Grab your mask & mat & meet us in the outfield! Open to all levels, family-friendly & supports PYR’s yoga & mindfulness community programs. 3001 N Arthur Ashe Blvd. 804-359-3866. $12.

Tickets: ProjectYogaRichmond.org or MILB. com/Richmond.

Online SpiritMindBody Gathering – 122pm. Explore shamanism w/Isabel Cristina Bolivar, whose focus is on shamanic journeying into client’s past lives & helping the client journey into their own past lives.

Zoom. Text/call, Carole Louie: 804-4815555. SpiritMindBodyRVA.com.

MONDAY, APRIL 26

Explore an entirely new way of understanding love and appreciating its benefits from positive relationship expert Dr. Barbara Fredrickson, the Kenan Distinguished Professor of Psychology and director of the Positive Emotions and Psychophysiology Laboratory at UNC Chapel Hill.

7-9pm • Zoom Spring Integral Yoga Retreat – Online – Begins 7:30pm 4/22, runs 4/22-25. Immerse Register: InnerworkCenter.org yourself in Integral Yoga teachings with engaging talks, yoga practices & opportunities for reflection. Swami Gurucharanananda FRIDAY, APRIL 30 “Mataji”. $150. Satchidananda Ashram– Yogaville, Buckingham. 800-858-9642. Spring PlantFest – 4/30, 5/1. 9am-5pm, Fri; 9am-3pm, Sat. More than 40 vendors Yogaville.org. selling plants ranging from well-known favorites to rare exotics & other garden-related SATURDAY, APRIL 24 items. Admission free for plant sale. Lewis An Introduction To The Enneagram: A Ginter Botanical Garden, 1800 Lakeside Ave. Journey Toward Transformation – 9:30am804-262-9887. LewisGinter.org.

12pm. Explore your unique gifts & shadow aspects through the ancient wisdom of the It Hurts to Be Human: Turning Pain Enneagram. Facilitator: Teresa Tivevan. into Power – Online – 7pm, 4/30-5/2.

Zoom. Register: InnerworkCenter.org.

Explore the ways we suffer & how we can work w/physical & psychological pain.

Andrew Holecek. $195. Satchidananda Ashram–Yogaville, Buckingham. 800-8589642. Yogaville.org.

NARichmond.com

ONGOING EVENTS Email Jessica@NARichmond.com for guidelines and to submit entries.

SUNDAY

TUESDAY

Practicing Mindfulness – 10:30am-12pm.

3/14, 4/25. Includes guided 30-min sit, dharma talk and time for sharing. Kay & Philip Davidson. Free; donation appreciated.

Zoom. Register: InnerworkCenter.org.

X-Gentle Yoga Online – 10:30-11:30am.

For people w/some physical limitations.

Helpful for stress management & for those spending a lot of time in front of their computers. Nora Vimala Pozzi. Pay what can via Venmo/Paypal. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com.

Breast Cancer Support Meeting – 4:30pm.

3rd Sun. Sisters Network Central Virginia (SNCVA) House, 13354 Midlothian Tpke, Ste 100, Midlo. Details: 804-447-4027.

SistersNetworkCentralVA.org.

MONDAY Lotus School of Integrated Professions: Massage Clinics – 9:15 & 11:05am. Oncampus clinics for local volunteers to receive 1-hr massages for $30. 10960 Three Chopt Rd, Stes A, B, C, D. Appt: 804290-0980. LotusVA.com.

Online Mindfulness and Meditation Mornings – Thru 4/30. 9:15-10am, M, W, F. Explore a variety of mindfulness topics. Philip Davidson. Free. Zoom.

Register: InnerworkCenter.org.

Online Restorative Yoga – 10:30am-12pm.

Introspective & quiet class. Mostly on the floor w/poses being held for up to 5 mins w/ use of props. All levels. Mary Leffler/Mary Lou Bean. $60/4 classes/mo, $17/dropin. Zoom. Glenmore Yoga & Wellness Ctr. 804-741-5267. GlenmoreYoga.com.

WEDNESDAY Online Ageless Gentle Yoga – 11am12:15pm. Gentle yoga stretches, postures, breath awareness & relaxation to improve flexibility, increase range of motion, strength & energy. Carolyn Hazel/Chris Riely. $60/4 classes/mo, $17/drop-in.

Zoom. Glenmore Yoga & Wellness Ctr. 804-741-5267. GlenmoreYoga.com.

Online Yoga on the Ball – 2-3:15pm. Mixedlevel yoga practice utilizing large stability ball & working on core strengthening, balance & focus. Carolyn Hazel. $60/4 classes/mo, $17/drop-in. Zoom. Glenmore Yoga & Wellness Ctr. 804-741-5267.

GlenmoreYoga.com.

Online SpiritMindBody Healing Circle – 6:30-8:30pm. 4th Wed. Evening of healing practices that explore the connection of spirit, mind & body. Free. Zoom.

SpiritMindBodyRVA.com.

Online Yoga for the Pelvic Floor – 6-7:15pm.

For those experiencing challenges engaging or letting go of the pelvic floor muscles. Designed to strengthen & relax this area; breathing & deep relaxation included. Kerry Shultz/ Sandy Axelson. $60/4 classes/mo, $17/ drop-in. Zoom. Glenmore Yoga & Wellness Ctr. 804-741-5267. GlenmoreYoga.com.

THURSDAY

Mindfulness Yoga Online – 6-7:30pm.

Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Nora Vimala Pozzi. Pay what can via Venmo/Paypal.

Zoom. Register: Vimala@YogaHelps.com.

YogaHelps.com.

X-Gentle Yoga Online – 10:30-11:30am.

For people w/some physical limitations.

Helpful for stress management & for those spending a lot of time in front of their computers. Nora Vimala Pozzi. Pay what can via Venmo/Paypal. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com.

Online Dream Group – 9:30-11:30am.

3/25, 4/29, 5/27, 6/24. Explore meanings behind the symbols & images in your nightly dreams thru a format used by the Haden Institute to share & analyze dreams in a safe space. Free; donation appreciated. Zoom.

Register: Dreams@InnerworkCenter.org.

Mindfulness Yoga Online – 6-7:15pm.

Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Grace Sadhya Alphin. Pay what can via Venmo/ Paypal.

Zoom.

Register: Vimala@ YogaHelps.com. YogaHelps.com.

Lotus School of Integrated Professions: Massage Clinics – 6:15 & 8:05pm. Oncampus clinics for local volunteers to receive 1-hr massages for $30. 10960 Three Chopt Rd, Stes A, B, C, D. Appt: 804290-0980. LotusVA.com.

Tibetan Buddhist Meditation – 7-8:30pm.

Traditional study & practice. All welcome.

Lama Chodron Linda Jordan. Free. Kagyu Shenpen Tharchin at Ekoji Buddhist Sangha. 804-554-1162. Online program details: Kagyu-Richmond.org.

FRIDAY Lotus School of Integrated Professions: Massage Clinics – 9:15, 10:55am & 12:35pm. On-campus clinics for local volunteers to receive 1-hr massages for $30. 10960 Three Chopt Rd, Stes A, B, C, D. Appt: 804-290-0980. LotusVA.com.

Online Chair Yoga – 12:30-1:45pm. Poses practiced while sitting & alongside chair for support. Work on strength, flexibility, balance & increase range of motion. Sandy Axelson. $60/4 classes/mo, $17/dropin. Zoom. Glenmore Yoga & Wellness Ctr. 804-741-5267. GlenmoreYoga.com.

SATURDAY Mindfulness Yoga Online – 9:3010:45am. Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation.

Anne Bhudevi Fletcher. Pay what can via Venmo/Paypal. Zoom. Register: Vimala@ YogaHelps.com. YogaHelps.com.

GO TO NARichmond.com/Calendar for current offerings, updates

and additional listings. Please double-check with the host prior to an event to ensure the information is accurate.

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March/April 2021

29

healthy living DIRECTORY Acupuncture

CBD Oil

ACUPUNCTURE & HEALTH CENTER

KULTIVATE WELLNESS

Ruiping Chi, L.Ac., MD (China) 3924 Springfield Rd, Glen Allen, VA 23060 804-308-3561; 804-387-7651 AcupunctureVirginia.com Trained and practiced in China since 1985. Specialties: pain management, allergies, fertility, gastro-intestinal disorders, insomnia, women’s health, emotional issues, chronic medical conditions and cosmetic acupuncture.

KEITH BELL, DACM, L.AC.

Oriental Medicine Specialists, PC 5500 Monument Ave, Ste R 804-358-7071 OrientalMedicineSpecialists.com

13140 Midlothian Turnpike 804-464-2238 KultivateWellness.com @KultivateWellness Kultivate Wellness brings you the area’s first dedicated Hemp, CBD and Wellness boutique with 20 years of industry knowledge!

Offering CBD products, hemp products, herbs, local CBD honey, teas, wellness classes, yoga therapy, crystals, workshops, lectures, films, food demos and more.

See ad on page 9.

KULTURE

Founder & Clinical Director of Richmond’s first & most trusted center for Holistic & Integrative Medicine, Dr. Bell is an internationally recognized expert in holistic medicine, a Board Certified & Licensed Acupuncturist with 20 years of clinical experience.

Richmond, Midlo, Short Pump, VCU 804-447-7995 KultureVA.com Serving RVA and Virginia since 1999 with four locations and an online store.

Offering CBD oils, edibles, syrups, balms, cartridges, crumbles, hemp flowers and more.

Products for pets, too.

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com

CHINESE ACUPUNCTURE & HERBS

Xiaoyan Wang, L.Ac., MD (China) 3721 Westerre Pkwy, Ste C, 23233 804-301-1784 AcupuncturistWang.com

Trained and practicing in China since 1983 with extensive experience working as a doctor in Traditional Chinese Medicine hospitals. Specializing in pain management, acne, psoriasis, eczema, shingles, Bell’s Palsy, allergies, infertility, menstrual problems, menopause, endometriosis, anxiety, depression, insomnia and more.

RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, offers physician-recommended, professional quality CBD products grown in the USA with verified certificates of analysis. Oil tinctures, gummies, topical balms, nighttime PM versions, full spectrum, broad spectrum, THC-free products - all available without a prescription. Trust the experts at RX3. See ad on page 5.

SOUTH RIVER COMPOUNDING PHARMACY

11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447 SouthRiverRx.com

As a pharmacist with decades of experience, it is my mission to ensure we are offering the highest quality and most innovative products on the CBD market. I constantly evaluate the current literature and research in order to provide the most up-to-date information possible to our clientele. I start with the basic premise: if I wouldn’t use it or take it myself, or give it to my wife, daughter, sons, dogs or cat, then I wouldn’t give it to a patient or customer.

While we stock several brands of CBD products at South River, our preferred line is Boxley’s Organic as they are dedicated to the cleanest line of products that are the purest in the industry.

Chiropractor ARIYA FAMILY CHIROPRACTIC CENTER

Six locations in the Richmond area 804-526-7125 AriyaFamilyChiropractic.com

Ariya Family Chiropractic Center provides a natural path to wellness through chiropractic care, acupuncture and massage therapy. We take pride in the peaceful, nurturing environment we create to provide excellent care and outstanding service. See ad on page 11.

MONTPELIER FAMILY CHIROPRACTIC

Dr. Theresa Neiss, DC 17212 Mountain Road, Montpelier 804-883-3000 MontpelierChiro.com

Offering chiropractic, nutritional healing, functional movement and massage. We are honored to offer a caring environment for healing, helping you to meet your health and wellness goals.

Be A Part of Our MAY/JUNE ISSUE

Women’s Health & Wellness Contact Amie to reserve your space: Amie@NARichmond.com 30 30

Greater Richmond Edition

NARichmond.com

Go to NARichmond.com/businesses and check out our special Online Healthy Living Directory Guide

Serves as your local green pages — a handy reference tool to use when searching for businesses, practitioners, products and services to help you live a happier, healthier, more balanced life.

Coaching/ Spiritual Counseling

Essential Oils

SPIRITUAL COUNSELING/SACRED SERVICES AND RITUALS

dōTERRA Wellness Advocate, 212455 804-296-9284 MyDoTerra.com/LisaCusano Facebook.com/EssentiallyWellRVA

804-678-8568, Richmond NityaLiving.com

Farm/CSA

Functional Medicine

Rev. Dr. Cathie Stivers 804-908-7456 IndigenousSoulRevival.com

Ordained Unitarian Universalist minister with PhD in Health Education offers guidance to adults on soul/inner-work journeys seeking spiritual growth, through 1-1 spiritual direction, ritual, and teaching/facilitating small groups. 30+ years combined experience in ministry, chaplaincy and teaching.

Education THE LOTUS SCHOOL OF INTEGRATED PROFESSIONS

10960 Three Chopt Road, Ste A Richmond, VA 23233 804-290- 0980 Lotus@LotusVA.com

The Lotus School offers training in Acupuncture, Massage, Esthetics, and Master Esthetics. Certificate to operate issued by SCHEV and accredited by ACCSC. Student clinics for all of our programs are located at the school. See ad on page 3.

Energy Healing WELL INTO LIFE

Carey Phillips, LMT, EEMCP, NCTMB 3001 Hungary Spring Rd, Ste C 804-205-6531, West End WellIntoLife.com Intuitive and integrative bodywork. Eden Energy Medicine Certified Practitioner, Structural Integration and massage therapies. Bringing balance and healing to body, mind and spirit. Empowering individuals to live more vibrant lives! See ad on page 7.

LISA CUSANO

Feng Shui LYDIA NITYA GRIFFITH

It’s time to release energy blocks in your home so you can experience a healthier, more Looking for alternatives? abundant and vibrant life! CerFind out why tified Traditional Feng Shui dōTERRA is committed Consultant and Master Chito sharing the life-ennese Astrologer. Over 18 years hancing benefits of therapeutic-grade essential of experience with hundreds of oils and essential oil-enhanced wellness prodclients all over the U.S. Conucts with the world. Join the vibrant community sultation for home or office. Free Astrology of Wellness Advocates in the Greater Richmond Reading with each consultation. Outstanding area as we learn together. Weekly classes ofpersonal attention. fered on all aspects of use. See ad on page 15.

AGRIBERRY FARM & CSA

6289 River Road Hanover, VA 23069 Agriberry.com 804-537-0448

Join our 2021 CSA program and eat healthier with a weekly box of nutritious, delicious berries & seasonal fruit from area family farms. Visit our weekly markets and enjoy a variety of farmmade fruit snacks and pantry items. See ad on page 15.

FARM TO FAMILY CSA

804-397-7337 TheFarmbus.csaware.com FB: Farm to Family CSA/the Farmbus IG: @TheFarmbus Offering an all-local, four-season diet of naturally grown/raised vegetables, fruits, dairy and meats since 2009.

We are a veteran-owned business supporting local farmers. Ask about military discounts.

Quick and easy sign-ups online. Home delivery or pick-up available. Support local! Eat at home!

Sign up today!

BLISSFUL HEART, PLLC

Jacqueline Boone, AGACNP-BC, INHC, CLS Integrative & Functional Medicine NP 124 Buford Rd, Richmond 804-505-3010 BlissfulHeartCenter.com Board-certified Nurse Practitioner and Health Coach, Jacqueline Boone, focuses on providing compassionate, high-quality care to help busy women reclaim their health.

Offering virtual and in-office comprehensive visits, on site blood draws, specialty lab testing, health coaching, and Holistic Pelvic Care™. Free 45-min consultations can be booked online.

HEALTH INSYNCS

Sherron Marquina, DC, PAK 9210 Forest Hill Ave B-3, Richmond 804-377-2222 Board-Certified Professional Applied Kinesiologist.

Individualized care using functional diagnostics, gentle balancing methods, clinical nutrition, advanced therapies to solve difficult health problems or optimize your health. See ad on page 17.

Optimism is a strategy for making a better future. Because unless you believe that the future can be better, you are unlikely to step up and take responsibility for making it so. If you assume there is no hope, you guarantee there will be no hope. ~Noam Chomsky Be sure to let our advertisers know you found them in

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March/April 2021

and other local Guides to find more and better ways to achieve natural health, wellness and sustainability.

31 31

Holistic Health & Wellness Center

Life Coach

KULTIVATE WELLNESS

Stephen D. Saunders, M.Ed 804-405-5216, Richmond Cecilia B. Thomas, M.Ed, M.Ht 804-432-1109, Richmond TheMainChannel.net

THE MAIN CHANNEL, LLC

13140 Midlothian Turnpike 804-464-2238 @KultivateWellness Kultivate Wellness brings you the area’s first dedicated hemp and wellness boutique! Offering wellness classes, yoga, yoga therapy, CBD oil, hemp products, herbs, local honey, tea, crystals, workshops, lectures, films and more. See ad on page 9.

804-673-2936 1404 Starling Drive, Richmond TheWellnessVillage.com

Gain more life balance in a relaxed, strictly confidential setting. Goal and results oriented. Free 30-minute consultation.

Further information available on our website.

ATTEVLÉ MASSAGE THERAPY, LLC

Your Oasis of Health, we are a group of integrative practitioners under one roof, offering a holistic approach to wellness and health. Our services include therapeutic massage, acupuncture, meditation, injury prevention for young athletes, infrared heat therapy, bioidentical hormone replacement, breast thermography, hypnosis, colon hydrotherapy, psychotherapy services and esthetics.

Laser Therapy HEALTH INSYNCS

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

Elvetta Wilkins Vasquez, LMT, CNA 2505 Pocoshock Pl, Ste 203 804-518-8450 Attevle.com

Attevlé Massage Therapy’s focus is to maximize the potential of caregivers and those they serve. Our space is fully ADA compliant, offering a haven for caregivers as well as those who typically aren’t able to experience massage.

GLENMORE YOGA & WELLNESS CENTER

Laser therapy can reduce pain and swelling of strained muscles, tendonitis, irritated discs, inflamed nerves; can stimulate tissue repair and regeneration from old and new injuries. See our website for more information about laser therapy. See ad on page 17.

LGBTQ+ MIDDLE PENINSULA HEALTH AND LIFE COACHING, LLC

Donna Ballentine 804-938-1462 DonnaIsMe@outlook.com

Coming out as being L.G.B.T. is never easy. Let me help you overcome your fears, gain new focus and become the person that you were always meant to be. Specializes in transgender spouse support. First 30-minute session is free. Wedding Officiant.

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BAYLOR RICE, RPH, FIACP

South River Compounding Pharmacy 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447; SouthRiverRx.com

Massage Therapy

THE WELLNESS VILLAGE

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Nutritional Consulting

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Providing Therapeutic Massage for 30+ years.

Tailored to your needs – Deep Tissue, Trigger Point, Prenatal/Postpartum, Therapeutic, Hot Stone, Swedish, Sports, Chair, Couples and Infant Massage. Thai Massage, Reflexology, Healing Touch. Gift certificates available.

See ad on page 17.

STILL POINT MASSAGE THERAPY, LLC

Martha B. Tyler, RN, LMT 5318 Patterson Ave, Ste E 804-350-7647 Martha@StillPointRichmond.com StillPointRichmond.com

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Martha draws upon 20 years of experience as a nurse and educator to promote health and wellness through loving bodywork. Multiple modalities and flexible scheduling offered.

Our expert staff offers counseling for over 100 different disease states/issues, such as Ketogenic Weight Loss, Modified Elimination Diet, Mediterranean Diet, ADD/ADHD, Overall Nutrition, Diabetes, High Cholesterol, Depression, Stress/Anxiety, Pain Management, Autism, BioIdentical Hormone Replacement Therapy (BHRT), Sports Nutrition, Respiratory Conditions, Anti-Aging (Optimal Aging), Allergies, Skin Ailments, Auto-Immune disorders, GI issues, Chronic Disease (ie: CFS/FM, RA, MS, etc.). We also offer on-going free educational health webinars addressing many of the issues listed above. Just go to our website to view our complete webinar schedule and register for all that are of interest or applicable to you. Contact our Patient Care Coordinator if you would like to schedule a consultation or have questions.

PatientCare@SouthRiverRx.com.

Past Life Regression CECILIA B. THOMAS, M.ED, M.HT, LBLT, CSC

Certified Success Coach 804-402-4591, Hanover County CeliesVoice4U@gmail.com TheMainChannel.net

Discover past life influences on current life. Safely explore the realms described in near death experiences through a Life Between Lives session. Active member of the National Association of Transpersonal Hypnotherapists (NATH), the International Medical and Dental Hypnotherapy Association (IMDHA) and the National Guild of Hypnosis (NGH).

Personal Growth THE INNERWORK CENTER

213 Roseneath Road 804-359-0384 InnerworkCenter.org

The Innerwork Center, a catalyst for well-being through programs that inspire curiosity, cultivate mindfulness and awaken the spirit, addresses topics ranging from movement to journaling and mediation, with free drop-in classes, regular recurring programming and retreats. Begin within. See ad on page 11.

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Pharmacy

Physician

BAYLOR RICE, RPH, FIACP

South River Compounding Pharmacy11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447; SouthRiverRx.com Richmond area residents have chosen South River to be their preferred provider of customized medications, nutritional counseling, nutritional supplements and CBD for over 22 years. A compassionate experienced staff, paired with state-of-the-art facilities and national ACHC accreditation, make us the true specialists in BHRT, Pain Management, Dermatologic, Pediatric, Psychiatric, Topical Anti-Infective medications and Veterinary compounded medication for pets. We also offer an affordable, wide range of comprehensive tests (Saliva, Urine, Hair, Stool, Genetic, etc.) designed for individuals who are looking for additional insight into their health and wellbeing. South River offers multiple shipping options, curbside pick-up and online ordering.

Stop in or visit us online today.

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, has been an industry leader for 23+ years. Specialists in customized compounding, bio-identical hormones, veterinary/equine compounding, traditional pharmacy, palliative care, professional quality supplements, CBD experts, Food Inflammation Testing, and more. See ad on page 5.

Physical Therapy RVA PHYSICAL THERAPY & SPORTS REHAB

2620 Gaskins Road, Henrico 804-396-6753 Ramky@RVAPhysicalTherapy.com RVAPhysicalTherapy.com

RVA Physical Therapy specializes in Orthopedic, Pelvic, Sports and Aquatic Physical Therapy. Our mission is “Excellent Care, Exceptional Results”—we are committed to providing personalized solutions to get our patients back to their active lifestyles. Flexible scheduling available and most major insurances accepted. See ad on page 3.

RUMKI BANERJEE, M.D., ABIHM

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

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

Rapid Transformation Therapy ANNE WRINN, C. HYP.

Rapid Transformational Therapist 804-840-3656 AMWrinn@gmail.com AnneWrinn.com I help professional women and veterans who have been traumatized release anxiety and create a positive mindset to reach their goals. Feel happier and focused. RTT combines Neurolinguistic Programming, Cognitive Based Therapy and Hypnotherapy. Results generally occur in 3 sessions, sometimes sooner.

MATTHEW C. LEE, M.D., RPH, MS

5700 Old Richmond Ave, Ste A-5 (Off Libbie, near St. Mary’s) 804-358-1492 eLEEtePhysicians.com

Integrative approach to medicine, optimizing a realistic plan for your health/disease management. As a pharmacist, I review your medications to determine which ones are needed. Implement alternative therapies. Web visits available for established patients. See ad on page 9.

NANCY A. POWELL, M.D.

River’s Way Healthcare of Virginia 5500 Monument Ave, Ste T 804-379-4560 RiversWayHealthcareVA.com RiversWayVA@gmail.com Offering expanded healing services in new location. Providing traditional primary care and alternative approaches to support the body’s ability to heal itself. Extensive study in the mind-body connection to achieve optimal health. Certified by the American Board of Scientific Medical Intuition.

Reflexology RELAXATION BY THE FOOT

Talia Moser, Reflexologist, IIR certified By appt., TMoser8@verizon.net 804-399-3353, Richmond TaliaMoser.com Reflexology is a holistic healing art. Applying pressure to points on the feet and hands stimulates a healing response in glands, organs and systems, resulting in better circulation, vitality and peace. Hot stone massage with essential oil included at end renews tired feet.

International Institute of Reflexology certified.

Wheelchair accessible.

Spiritual Centers UNITY OF BON AIR 923 BUFORD ROAD Richmond, VA 23235 804-320-5584 UnityBonAir.org

Unity of Bon Air is an inclusive and diverse spiritual community integrating practical Christianity with all walks of life and ways of being. Come Visit! Our mission is to live and express unconditional love and acceptance.

A man may esteem himself happy when that which is his food is also his medicine. ~Henry David Thoreau

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Thermography

Web Services

DEBBIE TROXELL, RN, MSNH

4-LEAF PRODUCTIONS PREMIUM DIGITAL ADVERTISING

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

4LeafProductionsDigital@gmail.com NARichmond.com/pages/onlineadvertising

Safe, non-invasive, radiationfree imaging. Preserve your breasts, heart health and much more. Live happier and healthier longer! Interpreted by Matthew Lee, MD, RPh. See ad on page 17.

Waterproofing & Mold Remediation

Interested in a web ad/digital advertising? Get results with our Custom Targeting Model that offers 100% Hyper-Local Reach (not affected by cookies or web-blockers), 100% Viewability and 100% Transparency. Receive detailed monthly report that lists sites, impressions and click-through rates (CTR).

Yoga

10375 Cedar Lane, Glen Allen 804-550-7717 Bone-DryWaterproofing.com

Bone-Dry will thoroughly assess and repair any existing moisture damage that can endanger your health, including mold and fungus remediation, structural repairs and indoor air quality studies. We can then restore the health of your foundation, crawlspace and basement. Call on us for fresh air systems, sump pumps, dehumidification, encapsulation, insulation and more. See ad on page 13.

Incorporate yoga into your life at Glenmore. 30 student-focused, multi-level classes from Gentle and Ageless to Vinyasa Flow, Yin, Restorative, Prenatal, Meditation. Yoga Therapy.

200- and 300-hour Teacher Training. Voted Best Yoga Center. See ad on page 17.

~Alice Waters

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NITYA LIVING YOGA

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com

Teaching kids how to feed themselves and how to live in a community responsibly is the center of an education.

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25+ years teaching Integral Yoga®; 18+ years offering Teacher Training & Yoga Therapy. An educational & training center with certified teachers offering classes in a safe, non-competitive environment with personalized attention, including Mindfulness and Raja Yoga—yoga philosophy—leading to transformative experiences and a more meaningful and peaceful life. Specialized classes and private sessions for those with physical limitations or emotional issues. Affiliated with Yogaville.

Specializing in Yoga for Children 804-678-8568, Richmond NityaLiving.com

GLENMORE YOGA & WELLNESS CENTER

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INTEGRAL YOGA® CENTER

of Richmond Nora Vimala Pozzi, E-RYT500, C-IAYT 213 Roseneath Rd. 804-342-1061 • YogaHelps.com

Nitya Living™ specializes in kid’s yoga programs that engage the whole child, women’s retreats, private classes, kid’s yoga camps, workshops, and teacher trainings. Check NityaLiving.com for upcoming events and special offers. Offering Open Enrollment for Spring Break and Summer Yoga Camps.

PROJECT YOGA RICHMOND

6517 Dickens Place Richmond, VA 23230 ProjectYogaRichmond.org Info@ProjectYogaRichmond.org Project Yoga Richmond is a 501 (c3) nonprofit organization based in Richmond, Virginia, that makes yoga instruction accessible and affordable to practitioners of all abilities and income levels through its pay-what-you-can studio classes and community partnership programs. Project Yoga Richmond partners with local groups, agencies, schools, and community centers to provide free and/​or low-cost yoga and mindfulness services throughout Greater Richmond. See ad on page 17.

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CELEBRATING 27 years in THE business of

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