Natural Awakenings Richmond Nov/Dec 2022

Dear readers, it has been an amazing run – 20 years of Natural Awakenings in Richmond. I’ve been with the magazine for the past nine-and-a-half, and they have been beauti ful, transformative years. Thank you for your support and love of this incredible publi cation. I have witnessed the holistic community in this city grow and evolve as the les sons I have learned from the wisdom conveyed on these pages and from the amazing practitioners in our community have changed me for the better. However, it is time for this chapter to end for me. Professionally, my energy is being called elsewhere. Please remain on the lookout for local holistic businesses and practitioners and continue supporting the wonderful work they are doing to create healthy living on a healthy planet. I hope our paths will cross again soon, perhaps at a farmers market, the VegFest, the Folk Festival, down by the James, at a class or workshop at a yoga studio or The Innerwork Center, at a vegan-friendly restaurant or at a holistic practitioner’s office... There are so many ways to learn, grow and heal in our wonderful city. And that will not change. I will miss this way of connecting with all of you, but I know that as this door closes others will open and I am excited by that prospect.

As always, I like to share some inspiration in my letter, and I love what Marlaina Donato has to say in her article, Season of Light: Celebrating the Soul of Winter. I have started a self-study in plant medicine and find myself connecting more and more with the natural world. I think this speaks to that and I hope it speaks to you as well:

Inevitably, the wheel of the year turns with nuances of the seasons hardly noticed in the blur of our busy days. “Next year,” we say, when we realize that we’ve run out of time to try that holiday recipe, connect with friends or revel in a winter sunset. Collecting small joys takes us out of survival mode and into wide-awake living. Pausing to sip from winter’s steaming cup of comfort can be the perfect way to begin a new chapter that prompts us to come back to the center.

In the ancient world, fire festivals marked holy days celebrating the sun’s promise of return and supplied felicity in a time of hardship. Today, something inside our ancestral memories makes us crave celebration as we wrap the year’s end in shiny ribbon, ethereal lights and scented candles. Singing, chanting or caroling this time of year—“old-fashioned” pastimes—were ancient elements of winter’s revels that invited benevo lent energy and chased away bad luck. While most of us no longer grace our neighbors with song, raising our voices to any capacity can be an offering, an invitation to hope and beauty. Singing multicultural songs with the kids, writing a spontaneous prayer or sharing seasonal or funny stories naturally boosts the immune sys tem and helps to fight off the winter blues.

Winter has its own jewel-toned beauty that rivals summer’s most dazzling hour if we pay attention: ruby fruits baked with brown sugar, rosy desert mornings and snowy sapphire twilights. Pointing out December constellations over a beach or lacing up our boots for a brisk walk helps us to unplug from the world’s prob lems. Sprinkling heart-healthy spices in our morning coffee opens a gloomy day on a lovely note.

Winter can feel long, so go ahead and treat your senses; buy a few yards of red velvet to sleep on or pick up that novel you’ve been planning to read. Live and give a little more deeply. Feed the birds and feed your soul.

Here’s to keeping on feeding our souls! Be well.

Happy Holidays, Happy 2023 and Happy Reading,

Jessica Coffey, Publisher

Kim Lee Photography

Don’t cry because it’s over. Smile because it happened. ~ Dr. Seuss

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New Information About Health Food

Local nutrition researcher, Sally K. Norton, is leading a new movement for healthy eating, giving hope to those with chronic illness. Her new book from Rodale Press, Toxic Super foods, containing research, specific dietary guidance and inspiration, will be released on December 27.

She states, “If you haven’t heard of the ‘low oxalate diet’ yet, you will soon. Once only for kidney patients, new awareness of the value of oxalate-aware eating is springing on the nutrition scene and rapidly gaining popularity.” Norton’s research and outreach has fueled a dawning recognition that oxalic acid, a naturally occur ring chemical found in several popular “health foods”, can cause serious health problems for some people.

Her information has helped many recover from serious ill nesses, chronic pain, kidney problems, osteopenia and even chronic infections by making simple changes to their diets.

To receive a free pre-order bonus, order before December 25 at SallyKNorton.com/Toxic_Superfoods. See ad, page 19.

Herbal Alliance Community Startup

The new Herbal Alliance was cre ated to unite the local herbal com munity, provide an opportunity for practitioners and care providers to support one another and make it easier to combine resources to make herbal and natural care more available and accessible to all that need it. The four founders are herbalist Katy Rugg, owner of Petal Palate, an edible flower and herb-based food business; Nycol Chapman, the herbalist behind Windblown Sister/Newday Herbals; Nikiya Ellis Chavis, a midwife in training at The Diverse Birth/Birth in Color RVA; and Patrick Dodson of Humblebee Gardens, a biodynamic farm in Chesterfield.

The Herbal Alliance has started to build a directory and will host a series of upcoming workshops on DIY kitchen medicine, in cluding making bone broth and fire cider. Comprised of herbalists, body workers, doulas, midwives, natural practitioners, farmers, street medics, harm reduction specialists and other practitioners united in the intention of providing holistic, practical community care that is inclusive, affordable and accessible, the Herbal Alli ance has already helped to make low-cost or free herbal medicine available for the BIPOC community.

To sign up, visit Tinyurl.com/RichmondHerbalAlliance.

Holly Henty Offers Kundalini Yoga and Meditation

Local Kundalini yoga teacher, Holly Henty, offers public and private yoga classes, workshops, pop-up outdoor classes and mentorship opportuni ties. Kundalini Yoga and Meditation classes are offered Wednesdays from 9:15 to 10:15 a.m. at The Innerwork Center. No experience is necessary and all are welcome; everyone can fully participate at their own level for authentic energetic results.

She says, “Practicing Kundalini yoga and meditation keeps the body in harmony, increases vitality and allows the mind to be clear and flexible when faced with stress and change. Through Kundalini yoga, you can develop the potential for self-healing, strong intuition and the ability to stay centered through life’s ups and downs. You can expect a dynamic blend of rhythmic postures ( asana ), breathing ( pranayam ), chanting and sound vibration (mantra), hand/arm positions (mudra) and meditation.”

For more than 20 years, Henty has been inspiring people to connect with their essence through a self-awareness of the love and wholeness that is at the core of all beings.

Location: 213 Roseneath Rd. For more information, visit HollyHenty. com/KundaliniYoga. See listing, page 35.

Sally K. Norton

Holly Henty

Historic Black Artistry on Display

The Art Museums of Colonial Williamsburg are currently displaying “I made this...”: The Work of Black American Artists and Artisans, the first-ever exhibition of a wide range of works from their decorative arts and folk arts collections made exclusively by Black artists and artisans from the 18th to the 20th centuries. The exhibition includes nearly 30 examples of paintings, furniture, textiles, decorative sculptures, quilts, ceramics, tools, metals and more, including new acquisitions, and will focus on the makers and their stories. It will remain on view through December 31, 2025.

Among the objects in this exhibition are works by noted Black artists and artisans including David Drake, Bill Traylor, Thornton Dial, Sr., Cesar Chelor, Clementine Hunter, William Edmondson, members of the Gee’s Bend, Alabama, quilting community, as well as those less known or anonymous.

Senior Vice President of The Colonial Williamsburg Founda tion, Ronald L. Hurst, says, “The documented works of gifted Black artists and artisans have long been included in our exhibitions, but we have rarely had the opportunity to mount an exhibition that looks solely at this rich body of material.”

Location: 301 S. Nassau St., Williamsburg. For more information, call 855-296-6627. Get tickets at ColonialWilliamsburg.org.

Non-Alcoholic Beverage Shop is Open in Richmond

Ceremony, a new, non-alco holic beverage store located inside Less Than at 1 N. Lom bardy Street, curates nonalcoholic beer, wine, spirits, bitters and mixers for drinkmaking at home for those who are sober or sober curious.

In addition to those not want ing drinks with alcohol, Cer emony caters to individuals that are allergic to, taking a break from or don't prefer the taste of alcohol. Those expecting, nursing or are on medication tempo rarily or long-term are also able to enjoy an adult-style beverage without the booze. Health-centered organizations and employers are turning to non-alcohol work celebrations, reinforcing the truth that alcohol-free beverages are for everyone.

Most of the options at Ceremony go through the traditional brew, fermentation or distillation process as alcoholic beverages, but they undergo an additional step to have the alcohol removed before bottling.

For more information, visit EnjoyCeremony.com.

briefs

Save Our Soil

The Save Soil initiative, launched by Sadhguru, a global leader and visionary from India, is a worldwide effort to reach and educate people around the globe by rallying citizen support and advocating policies that support soil health. They seek policy changes to increase organic content in agricultural soil to a minimum of 3 to 6 percent. The approach is unique because it fosters involvement through inclusiveness, joy and inspiration. The Richmond chapter is asking people to come forward to support this cause.

Over the past 150 years, more than half of all planetary soil has been lost. Currently, 50 percent of U.S. soil and 75 percent of European soil lacks sufficient organic content. It is predicted by scientists that by 2045, the world's population will grow to 9.3 billion people, yet will produce 40 percent less food than it is now. Scientific American has noted a massive drop in the nutrient levels in food, and 2 billion people suffer from nutritional deficiencies, according to the World Health Organization.

For more information, visit SaveSoil.org.

Free Food Movement Advances in Richmond

RVA Community Fridges has grown in the past two years from one fridge on Venable Street to more than 10 throughout Rich mond. Community partnerships and the volunteer base have also grown, advanc ing opportunities such as Harvest Days at Goatocado Gardens, where a community member can sign up to come to a local farm and work with the crew members to harvest and deliver locally grown produce to the com munity fridges. Or they can sign up for weekly pickups and drop-offs from partners like Fonticello Food Forest or for cleaning shifts at any fridge on their own time. A recent partnership with Richmond Food Not Bombs will create a storefront for RVA Community Fridges; a safe space where community can gather and share free food.

The core volunteer team is also expanding to include more community members that are passionate about different aspects of the RVA Community Fridges, from putting up more fridges and hosting events and fundraisers to working on sustainability methods and connecting with community members and potential partners. The payoff will be seeing the storefront open and new Community Fridge locations pop up around the city.

To find or support RVA Community Fridges, visit RVACommunityFridges.com.

43rd Street Gallery Will Become 43rd Street Studios

The 43rd Street Gallery, a Rich mond destination for fine crafts for more than 35 years, will close its doors in January 2023. Robin Cage, potter and owner, is passing on the building and studio to Joanna Gragnani, a lo cal potter who will keep the clay focus alive. The new 43rd Street Studios will become a dedicated ceramic space focusing on com munity and collaboration, with open studio spaces and classes. The 43rd Street Festival of the Arts and neighborhood popup shows will continue.

Cage is busy making and firing pots for the annual Holiday Open House between Thanksgiving and Christmas. There will be a 50 percent close-out sale on December 30 and 31, before the gallery closes.

Location: 1412 W. 43rd St. For more information, visit 43rdStGallery.com.

Doggie Playgroups at Richmond Animal League

Richmond Animal League (RAL) introduced new doggie playgroup yards in Septem ber, designed with input from nonprofit Dogs Playing for Life to enhance the quality of life of shelter dogs. There is a big area with a smaller area connected by large gates to make one huge play yard if desired. Lesley Gurule, of Canine Communication RVA, provided expert guidance to make sure playgroups are conducted in the safest and best way for the dogs.

Shelter life can be very stressful for dogs with all of the sounds, smells, strangers and isolation. RAL’s play yards create more opportunities for staff and volunteers to get the dogs out of their kennels so they can have more opportunities for off-leash outdoor enrichment. While the dogs are still taken on leashed walks and there is a small play yard behind the shelter, the new larger play yards were designed for playgroups and provide areas for the dogs to run off-leash and explore.

The 2023 RAL Pet Calendar is a fun way to support RAL’s mission. For more information about donating, volunteering, fostering and adopting, visit RAL.org.

Richmond Public Libraries Go Green

by the Community Conservation Team at the James River Association

After successfully implementing green infrastructure plans that manage stormwater runoff and create greener library grounds at Broad Rock Branch, North Avenue Branch and West End Branch earlier this year, the Greening Richmond Public Libraries team shifted its focus to East End Branch Library. Located at 1200 North 25th Street, East End Branch Library serves residents of neighbor hoods including Church Hill, Fairmount, Fulton, Oakwood, Shock oe Bottom and Union Hill. The library is located in an area of the city with limited tree canopy and a considerable amount of impervious surfaces that yield stormwater runoff and exacerbate urban heat.

East End Branch is an island surrounded by asphalt and sidewalks, and the planning and design team immediately noticed the lack of green infrastructure and outdoor amenities at the library during its initial assessment of library grounds. There are a handful of mostly non-native street trees around the building, but the library grounds lack substantive tree canopy. With this in mind, the team solicited input on green in frastructure and other amenities that could be installed around the building from residents and library users during community engagement activities.

“A key takeaway from the community engagement activi ties we conducted is the desire for shade trees around East End Branch,” says Director of Community Conservation with the James River Association Justin Doyle. “In addition to installing practices that reduce stormwater runoff, such as bioreten tion cells, we intend to expand tree canopy in the commu nity around the library by planting street trees this fall. Trees provide relief from urban heat and intercept rainwater before it becomes stormwater.”

The Greening Richmond Public Libraries initiative, a col laboration between Richmond Public Library, City of Rich mond Department of Public Utilities/RVAH2O, James River Association and Four Winds Design, launched in 2019 with the implementation of a green infrastructure plan at Westover Hills Branch. Since then, the partners have worked together to engage library users and stakeholders in planning and de sign processes that resulted in the implementation of green infrastructure plans at Broad Rock Branch, North Avenue Branch and West End Branch. The primary goal of these plans

is to manage urban stormwater on library grounds, a growing threat to the health of the James River, through the installation of trees, rain gardens and other best management practices. The James River Association and its partners will be providing volunteer planting opportunities at Richmond Public Library branches during this month of November.

For more information about volunteering and the Greening Richmond Public Libraries initiative, visit TheJamesRiver.org/GreeningRichmond-Public-Libraries.

health briefs

Longevity Diet Involves Fasting, Too

After reviewing hundreds of stud ies on nutrition, diseases and lon gevity in laboratory animals and humans, the optimal diet for lon gevity has “lots of legumes, whole grains and vegetables; some fish; no red meat or processed meat and very low white meat; low sugar and refined grains; good levels of nuts and olive oil, and some dark chocolate,” reports University of Southern California gerontology professor Valter Longo. According to the literature review he and others authored for Cell, a day’s meals should ideally occur within a window of 11 to 12 hours, allowing for a daily period of fasting. A five-day fast or fast-mimicking diet every three to four months was also suggested to help reduce insulin resistance, blood pres sure and other risk factors for those with increased disease risks.

Stretching and Balance Exercises Can Avert

Mental Decline

To protect against memory loss, simple stretching and balance exercises work as well as hard-driving aerobics, concludes a new study from Wake Forest University. The study enrolled 296 sedentary older adults with mild cognitive decline such as for getting dates, keys and names. Those that performed simple stretching routines for 120 to 150 minutes per week experienced no memory decline in a year’s time, as measured by cognitive tests and brain scans that showed no shrinkage. These results matched the outcome of people that did moderate-intensity aerobic training on treadmills or stationary bikes four times a week, striving for about 30 to 40 minutes of a heightened heart rate. A control group of equally matched people that did not ex ercise did decline cognitively. The people that exercised were supervised by trainers at local YMCAs, which may have helped them stay motivated, say the researchers.

Viewing Art Online Improves Well-Being

Art and music have long been said to soothe the savage soul, and hundreds of studies have shown that people’s moods and sense of well-being are improved by ev erything from artwork displayed in mental institutions and of fices to regularly visiting art museums. With the pan demic, many museums began offering extensive online tours and exhibits, and a new study from the University of Vienna suggests that online art can have the same effect as “real life” art.

Researchers tested 84 individuals that viewed Monet’s The Water Lily Pond and also photographs of a Japanese bento box that included information on its traditions and food preparation, such as might be found in a history museum. Participants typically spent one to two minutes with each viewing. Follow-up ques tionnaires found that even a short online experience encouraged positive states like serenity, happiness and stimulation, while also lowering negative states like fear, anger, anxiety and loneliness. Well-being effects are most pronounced, wrote the authors, when “such content is beautiful, meaningful and inspires positive cognitive-emotional states in the viewer.”

Fruit and Vitamin B6 May Relieve Anxiety and Depression

The best strategy to stay upbeat may be to reach for the fruit bowl, suggests a new study comparing the habits and mental states of 428 people published in the British Journal of Nutrition. Research ers at the UK’s Aston University found that the more often people ate fruit, the lower they scored for depression and the higher for mental well-being. The frequency of fruit consumption seemed to be more important to psychologi cal health than the total amount consumed. People that ate savory snacks such as potato chips, which are low in nutrients, were more likely to report more frequent memory lapses and greater levels of anxiety and depression. The researchers found no connection be tween eating vegetables and psychological health. Nutrients can be lost during cooking. “As we are more likely to eat fruit raw, this could potentially explain its stronger influence on our psychologi cal health,” says lead author Nicola-Jayne Tuck.

In another study, researchers from the UK’s University of Read ing gave 478 young adults either high doses of vitamins B6 or B12 or a placebo. After one month, they found that 100 milligrams of the B6 (about 50 times the recommended daily allowance) sig nificantly boosted gamma aminobutyric acid, which inhibits ex citatory impulses in the brain, and reduced self-reported anxiety and depression levels. B12 had no such effects.

Jo Sonn/Unsplash.com

Decontaminating Water with Plant Waste Protein

Scientists have created a membrane using sunflower and peanut oilseed meal that shows potential as a cheap, low-power, sustain able and scalable method to decontaminate heavy metals from wa ter. As published in the journal Chemical Engineering, a research team led by Professor Ali Miserez, of the Nanyang Technological University (Singapore) School of Materials Science and Engineering and School of Biological Sciences, and visiting Professor Raffaele Mezzenga, from the Department of Health Science and Technology at the Swiss Federal Institute of Technology, dis covered that proteins derived from the byprod ucts of peanut or sunflower oil production can effectively attract heavy metal ions. They dem onstrated that the process of attraction called adsorption is able to purify contaminated water to a degree that meets international drinking standards.

Miserez says, “Water pollution remains a major global issue in many parts of the world. Heavy metals represent a large group of water pollutants that can accumulate in the human body, causing cancer and mutagenic diseases. Current technologies to remove them are energy-intensive, requiring power to operate, or are highly selective in what they filter. Our protein-based membranes are ... viable for use throughout the world, and especially in lessdeveloped countries.” They are exploring commercial applica tions with the water filtration company BluAct.

Save the Sequoias

The U.S. Forest Service is speeding efforts to protect giant sequoias from wildfires; almost 20 percent of the ancient trees have been destroyed by wildfire in the last two years. They will thin the forest in and around sequoia groves by removing brush and smaller trees from 13,000 acres of national forest to pro tect 12 giant sequoia groves this summer and conduct prescribed burns using the agency’s emergency authority under the National En vironmental Policy Act. Forest Service Chief Randy Moore says, “Without urgent action, wildfires could eliminate countless more iconic giant sequoias.”

Giant sequoias can live for more than 3,000 years and are found only on the western slopes of California’s Sierra Nevada moun tains. The trees are adapted to fire with thick, spongy bark, and the heat releases seeds from their cones, allowing young trees to take root in areas cleared by fire. A policy to put out wildfires as quickly as possible has created unnaturally dense forests and allowed brush and dead wood to accumulate. Climate change has led to hotter temperatures, severe drought, a year-round fire season and the proliferation of bark beetles that have killed the drought-weakened trees. Bigger, hotter fires are more likely to reach giant sequoias’ crowns, killing them.

Monarch Butterfly Now Officially Endangered

The International Union for Conservation of Nature (IUCN) Red List of Threatened Species numbers 147,517 species, including 41,459 that are threatened with extinction. The latest update adds the migratory monarch butterfly, a subspecies of the monarch butterfly (Danaus plexippus). In the past decade, the native population has shrunk by between 22 percent and 72 percent during winter migrations from Mexico and California to summer breeding grounds throughout the U.S. and Canada due to logging and deforestation for agri culture and urban development. Pesticides and herbicides kill butterflies and milkweed, the host plant that the larvae of the monarch butterfly feed on. Drought re lated to climate change limits the growth of milkweed and in creases the frequency of catastrophic wildfires, and temperature extremes trigger earlier migrations before milkweed is available, while severe weather has killed millions of butterflies.

Possible remedies are planting native milkweed, reducing pesticide and protecting the overwintering sites. IUCN Director General Dr. Bruno Oberle says, “To preserve the rich diversity of nature, we need effective, fairly governed, protected and con served areas alongside decisive action to tackle climate change and restore ecosystems. In turn, conserving biodiversity sup ports communities by providing essential services such as food, water and sustainable jobs.”

STAYING SERENE IN TURBULENT TIMES

HOW TO TURN ANXIETY INTO POSITIVE ACTION

by Ronica O’Hara

TAKING A WIDER PERSPECTIVE

News reports almost always sound dire— just like the amygdala of our brains, journalists often see their function as fo cusing on threats to alert us to dangers. “Still, if you take the long view of history, we are much better off than we were 200 years ago or 1,000 years ago, but it took many years to make those changes,” counsels Robert L. Leahy, Ph.D., direc tor of the American Institute for Cogni tive Therapy and author of the bestselling The Worry Cure and the upcoming If Only

In this day and age, we have good reason to toss and turn in our beds at night. As our nation faces climate catastrophes, acrid politics, stubborn inflation, unpre dictable virus variants and hot-button is sues like abortion and guns, there’s good reason our collective anxiety levels are at a high pitch. A recent Yale survey found that 70 percent of Americans report be ing anxious or depressed about global warming, and a Penn State survey this year found that 84 percent of us say we are “extremely worried” or “very worried” about where the country is headed. Re searchers are coining new terms: “poly crisis”, for complex, cascading crises in interacting systems, and “pre-traumatic stress disorder”, when fear of an outcome makes it as good as real to our psyches.

“It’s easy for people to feel overwhelmed now, feeling there are breakdowns and threats on many fronts. People can wonder ‘Where do I even start?’ and feel powerless and hopeless and numb,” says psychiatrist Janet Lewis, M.D., a founder of the nationwide

Climate Psychiatry Alliance and a University of Rochester clinical assistant professor of psychiatry. “We are part of a complex system that is moving into new ways of functioning, but there’s no way of predicting ahead of time exactly what all the features of the new ways of operating will be. That makes it impossible for us to wrap our minds around everything that is happening.”

Still, she adds, “We are also by defini tion part of the system, and therefore have a responsibility to do what we can. We can’t sit on the sidelines and merely hope that things transform in good directions. The situation being so serious also means that what we do now is really important.”

To move from anxiety into effective action, mental health experts advise several strategies: taking a wider per spective, building resilience through self-care and taking individual steps to make a collective difference. As the Da lai Lama encourages, “If you think you are too small to make a difference, try sleeping with a mosquito!”

“We never know if something is hope less until we have all the data, and we sel dom have all the data,” he says. “And when it comes to political emotions, many of the predictions that are made by the ‘talking heads’ in media never come true.”

Leahy counsels patience: “Social change does not come about by one person doing something. That usually comes about by a long process of millions of people chang ing their attitudes and changing their be havior. Small efforts can be made on a daily basis that move this slow process forward. We need to take a longer view, rather than expect immediate change.”

In this ongoing process, anxiety has its rightful place. “Anxiety makes us look around, figure out solutions and act. This can absolutely be turned into something positive,” says neuropsychologist Barbara Easterlin, of Jackson, Wyoming, an ex pert on eco-anxiety who is on the steer ing committee of the Climate Psychology Alliance of North America. “Doing just one thing to help the planet consistently helps defeat anxiety.”

Taking action moves us into our power— as 15-year-old Greta Thunberg demon strated by holding a sign outside the Swed ish parliament. Personal actions matter because numbers add up. Only 25 percent

of individuals in a social group need to make a shift before signifi cant social change follows, conclude researchers at the University of Pennsylvania School of Engineering and Applied Science that analyzed a decade of societal changes in voting, health, technology and finance. Once a group reaches that tipping point, it can trigger a change in the rest of society, says study author Damon Centola, Ph.D., author of Change: How to Make Big Things Happen

BUILDING RESILIENCE WITH SELF-CARE

Fears about the shape of the planet and nation are often piled on top of our everyday living anxieties about family and financ es, which can induce emotional overload. “We all have a ‘zone of resilience’ or ‘window of tolerance’, outside of which we become more reactive, less able to function effectively. But it is not fixed. We can learn tools to expand it and cultivate the capacity to be with more,” says Easterlin.

Therapy can be a part of that process by challenging us to ex amine “the mental narratives that can exacerbate distress,” says Leslie Davenport, a climate psychology consultant and author of Emotional Resiliency in the Era of Climate Change. It’s important to find a therapist, she says, that “validates that your feelings are a normal response to an existential crisis.” She has helped develop new programs at the American Psychology Association and the California Institute of Integral Studies to train therapists in treating eco-anxiety. For low-cost online support, the Good Grief Network offers a 10-step, 10-week program to help process personal anxi ety and grief about climate change. People are also sitting down to share their distress at climate cafes, small local gatherings spring ing up across the country and globe, including some online.

Getting enough sleep, eating healthy and exercising are also key self-care strategies. When anxiety strikes, psychologists advise shifting attention from the head to the body, using such approaches as mindful breathing, dancing and grounding. Medi tation, easily accessed these days through apps like Calm and Headspace, helps us to enter into what religious and spiritual teachings call “the still point within.”

Rather than “doomscrolling” when anxiety mounts, cutting back our media use can significantly lower stress levels, studies show. Wise media strategies include choosing well-established, credible news sources; reading rather than watching the news to lower its emotional impact; limiting news intake to 10 minutes once or twice a day; taking a “news fast” on occasion; and passing up sources that incessantly feed fury.

On the other hand, it’s essential to find sources for hope, an emotion important in recovery from anxiety disorders, according to a study in Behavior Therapy. Googling “good news on climate change” will bring up articles about alternative energy growth, new super-enzymes that eat plastic rubbish and black rhinos coming back from the brink of extinction. Although dystopic books abound, others offer hope, such as Drawdown, with its sensible, scaled-down strategies to stop global warming by 2050.

MOVING INTO ACTION

Virtually no one can take on all the problems of the nation and globe at once—and the good news is that unless we hold high public office, we don’t have to. Instead, “In taking action, focus on what you are good at, what your sphere of influence might be,” advises Lewis. “What are you most heartbroken over? Get

involved in that and allow yourself to feel really good about what you’re doing and other people are doing.”

By narrowing our focus, we can hone in on an issue and fig ure out our part in its solution. “We need a broad range of col lective action for transformation,” says Davenport. “For climate change, a teacher could bring social-emotional learning to climate education into the classroom or start an after school ‘green club’; an artist could use their creative medium to com municate about climate in a moving way that could engage oth ers; a nurse could create a waste-reduction initiative within a medical setting. These efforts all have ripple effects and help to elevate each other.”

In one recent study, people were found to consume less energy if they believed their neighbors did so and personally cared about conservation. Our neighborhoods are the place to take the small, meaningful steps that address the “crisis of connection” under lying rancorous national crises, says New York Times columnist David Brooks. He advocates “radical mutuality”, saying, “Nothing we do, however virtuous, can be accomplished alone.” Through simple actions like having casual conversations around town, pitching in to help a family in crisis, bringing a salad to a block party, tutoring a child or holding a civic post, we build the warm relational bonds that strengthen communities. As we meet others that feel as strongly as we do about our issues, our numbers start building and collective action can unfold.

“Independent of political beliefs, many people can find com mon values such as wanting safety for their families, a clean en vironment with clean waterways and recreation in natural environ ments,” says Easterlin.

That, in turn, helps lower our distress. A recent Yale study found that eco-anxiety was linked to depression only among students not involved in group activities; those engaged in collective ac tion such as being part of an environmental group, working in a letter-writing campaign or going to events or protests did not spi ral downward emotionally. “Personal transformation and social transformation happen simultaneously. When you reach out and build community, you nourish yourself,” Brooks says.

As Thunberg has put it: “When I’m taking action, I don’t feel like I am helpless and that things are hopeless, because then I feel like I’m doing everything I can. And that gives me very much hope, especially to see all the other people all around the world, the activists, who are taking action and who are fighting for their present and for their future.”

Health writer Ronica O’Hara can be reached at OHaraRonica@gmail.com

body

HOLIDAY ZEN

Stress-Free Fitness and Self-Care

by Maya Whitman

Despite our best efforts, holiday time can frazzle our nerves and snag us in an unhealthy loop of overindulgence. To combat holiday pressure, the Mayo Clinic suggests main taining a regular exercise program and investing in me-time ac tivities like meditation and deep breathing.

Movement and simple self-care, even for a few minutes, can low er cortisol levels that often contribute to excessive food cravings. Walking, going for a run, lifting weights, or getting into the pool or onto the yoga mat can help us enjoy the season with less angst.

CANCELLING GUILT, STAYING HEALTHY

With simple strategies, enjoying the office party dessert table doesn’t have to get us off track. “One of the greatest gifts you can give yourself when reaching for a cookie is to be in full approval of eating it. Let your experience of eating it be clean, present and so free of resistance that you can really experience it,” says Maria Miller, a spiritual life coach in Oceanside, California.

Stephanie Mansour, host of the weekly national PBS health and fitness show Step It Up with Steph, also opts for a no-stress

you found them in

approach, especially when it comes to working out. “When corti sol levels are through the roof, we crave fattening, salty or sweet foods. Studies have shown that people have a more positive body image just after five minutes of exercise,” says the Chicagobased wellness coach. “This mindset is huge when it comes to eating healthier and taming holiday cravings.”

Bolstering neurotransmitters through good nutrition can take the edge off the to-do list or a gloomy winter day. “When we fuel our bodies with a variety of whole foods, we are also sup porting healthy brain function, which has a direct impact on our emotions,” says Teigan Draig, a life coach in Spencerville, Ohio. Draig suggests berries, citrus fruits, fresh fish, turkey, walnuts, almonds, avocados and eggs to boost serotonin and dopamine levels, “which improve mood and help to reduce the effects of stress and anxiety on the body.”

PRIORITIZING SELF

Most of us are short on time, but committing to good health doesn’t require hours at the gym. “Many of my clients are looking for fast, simple workouts that they can squeeze in during the holidays,” says Mansour. “Set the timer for five minutes and get down on the floor to do ab exercises. Doing leg lifts, bicycle abs and crunches for five minutes is an excellent way to fire up the core.” She also suggests setting the morning alarm or going to sleep at night five minutes earlier to do some stretches in bed. “If you’re cooking, you can do squats in the kitchen while a smoothie is blending or calf raises while stirring a pot on the stove.”

For Miller, putting on some music and dancing in the living room is a sure way to get a boost. She is also a fan of guilt-free, un plugged intervals of shut-eye: “Five-to-25-minute power naps are a great way to rest and recharge with a very high return on your investment of time.” During the winter months, it can be easy to turn to screens for distraction and as a way to cope with the stress of the season. Miller reminds us to nourish our souls and get out in nature to “notice the way the weather impacts your body, the way it feels to draw in a breath and how you’re part of a constant exchange with life through each breath you take.”

INHALING PEACE

Conscious breathing makes the effects of workouts go further and halts the cascade of stress hormones. “Whatever fitness routine you’re doing is fine, just always breathe through your nose. Mouth breathing triggers cortisol release,” says Ed Harrold, breathwork and performance coach in Draper, Utah, and author of Life with Breath “When we slow the breath rate, we encourage a relax ation response. We can manage the release of cortisol by inhal ing through the nose, slowly from the belly to the collarbone and exhaling slowly through the nose by gently drawing the belly back into the lower spine. This is called diaphragmatic breathing and is our proper breath, even during exercise.”

For nature, winter is a time of repose from which we can take a cue and enjoy the moment. Draig muses, “Mindfulness requires us to be present in the here and now, rather than worrying about the to-do list or stressing over holiday finances.”

Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

The Sweet Danger of Sugar

ways to enjoy healthier holiday fare

by Christy Ratliff

Decorated cookies, flavorful pies and other sweet confec tions are ingrained in our holiday traditions, yet sugary food does little to actually make us feel merry and bright in the long run.

A high-sugar diet increases the risk of high blood pressure and cholesterol, inflammation, weight gain and weight-related condi tions such as Type 2 diabetes, heart disease and stroke. It can also contribute to tooth decay and acne. “Most high-sugar foods are ‘treats’ and are not intended to be high in nutrition or consumed instead of healthier foods,” says Shelley Maniscalco, registered dietitian and CEO of the consulting firm Nutrition on Demand, in Arlington, Virginia. “When we have too many foods that are what we call calorie-dense versus nutrient-dense, we run the risk of displacing healthier foods, and, therefore, under-consuming key nutrients.”

This can impact mental health and impair the body’s ability to manage stress. “When we eat nutritious foods, and our gut is healthy, we obtain necessary nutrients to create neurotransmit ters, which are key to optimal mental health,” explains Maggie Roney, a licensed counselor and certified functional medicine provider in Wylie, Texas. “There’s mood-stabilizing serotonin, which is a precursor for melatonin, needed for sleep; dopamine, involved in pleasure, focus and motivation; and GABA, which pro vides a calming effect that can help with stress and anxiety. All of these require amino acids, zinc, iron, vitamin D, magnesium, cop per and B vitamins.”

In moderation, sugar is not necessarily detrimental to our health and well-being, but differentiating between naturally occurring sugar and added sugar is key to finding a middle ground. “New changes in the food label allow consumers to more easily identify sources of sugar in foods,” Maniscalco says. “Many healthy foods naturally contain sugars, such as fructose in fruits and lactose in dairy products. These natural sugars don’t need to be avoided. When checking the label, look for amounts of added sugars and choose the options that have less.”

Foods and beverages with added sugars are now required to list the number of grams and percent daily value for added sugars on the nutrition facts label. For example, a container of yogurt with fruit on the bottom might list total sugars at 15 grams (g), including 7 g of added sugar, which means 8 g of naturally occurring sugars.

In a society long obsessed with counting calories, we may as sume we’re making smart choices with low-fat, non-fat, reduced calorie or light versions of grocery items. But, the amount of add ed sugar is actually higher in low calorie versions of a wide variety of foods because sugar is used to compensate for the loss of fla vor from fat. “Sugar tastes good and balances out other flavors,

so many foods that we wouldn’t consider sweet have added sug ars,” says Colleen Tewksbury, Ph.D., bariatric program manager and senior research investigator at the Hospital of the University of Pennsylvania. “Common products include pasta sauce, cereal and salad dressing. Reading food labels looking specifically for added sugars is key to finding these foods.”

“Hidden sugars are often found where we least expect them,” adds Ricardo Díaz, chef and registered dietitian nutritionist at the New York-based nonprofit Wellness in the Schools, which works to improve nutrition in school lunches. “Many savory or salty foods tend to have added sugars, such as tortilla chips, popcorn, jerky and frozen prepared foods. Check your labels and compare be tween products on the supermarket shelves to find the healthiest pick for you and your loved ones.”

“Often, we think of eating in ‘all or nothing’ terms. When we cut out foods we enjoy, it often backfires and we end up overeating them in the end when our willpower runs out,” Maniscaclo says. “I would really encourage mindfulness in eating so that individuals can enjoy treats in moderation and feel satisfied by them so that there’s less need to over consume. Also, being physically active year-round is a great habit to get into and can create more space in the diet for treats.”

As we implement these small but significant low-sugar strate gies, we’ll be rewarded with better physical and emotional health all year long. That’s something to celebrate.

Christy Ratliff is a professional health and wellness writer based in Central Florida.

Tips

Less Sugar

Swap out fruit juice cocktails and fruit juice concentrates for whole fruits and 100 percent fruit juice. Fruit beverages rely on added sug ar to provide much of their sweetness.

Choose whole grains over enriched grains. Include a variety of whole grains in your diet, such as oats, brown rice or whole-wheat pastas and breads.

To maximize fiber intake, pick products labeled “100% Whole Grains” over labels stating “Whole Grains” or “Multigrain”.

Make your own baked goods. Besides controlling the amount of sugar in your treats, baking at home is a great way to get your youngest family members involved in cooking.

SHELLEY MANISCALCO, MPH, RD:

Eat fruit. Most are naturally sweet and provide healthy nutrients without a lot of calories. As an added bonus, the fiber and water content in fruit helps with feeling satiated.

Add spices and fresh herbs. Studies show that adding them enhances flavor, and it also lowers the use of such unhealthy nutrients as added sugars, sodium and saturated fats.

CHEF AND DIETITIAN NUTRITIONIST RICARDO DÍAZ:

Low- or No-Sugar Holiday Treats

A Dietician’s Healthy Dark Chocolate Bark

This dark chocolate bark recipe is holidaythemed with red, white and green toppings. Other topping options include almonds, dried fruit, sunflower, pumpkin or hemp seeds or granola.

6 oz dark chocolate

1/4 cup raw pistachios

1/4 cup dried cranberries

2 Tbsp shredded coconut

Line a baking sheet with parchment pa per and set aside. Create a double boiler by placing a saucepan filled with a few inches of water and topped with a glass bowl over medium heat. Bring the water to a boil. Add two thirds of the chocolate and let melt, stirring until smooth. Take off the heat and stir in the remaining chocolate.

Pour melted chocolate onto the prepared baking tray. Spread to 1/8-inch thickness. While the chocolate is still warm, sprinkle with dried cranberries, chopped pistachios and shredded coconut. To set, place tray in the fridge for 15 to 20 minutes or in the freezer for 10 to 15 minutes. Break the bark into pieces and serve. Store extra pieces at room temperature in an airtight container.

Courtesy of Jessica Bippen, MS, RD. For more information, visit HUMNutrition.com/blog.

Baked Apples

4 large Granny Smith baking apples

Juice of one lemon (about 1/4 cup)

photo provided by allrecipes.com

1 tsp cinnamon

1/4 cup chopped pecans or another nut of choice

1/4 cup raisins or another dried fruit of choice

1 tsp butter

3/4 cup boiling water

Preheat oven to 375° F. Wash apples. Us ing an apple corer, remove cores and leave 1/2 inch of the bottom of each apple. (If using a paring knife, just cut the center core out fully.) Make the hole 3/4-inch wide, and remove the seeds using a spoon. Place the cored apples in an 8-inch-by 8-inch baking dish.

Sprinkle lemon juice over apples to prevent browning. In a small bowl, combine cinnamon, chopped nuts and raisins or another dried fruit. Stuff each apple with the filling mixture. Top with a dot of butter (about 1/2 to 3/4 tsp per apple). Add boiling wa ter to baking pan.

Bake for 40-45 minutes until tender, but not mushy. Remove baked apples from the oven, and baste apples several times with the juice from the pan. (Apples can be baked in a muffin tin. Place muffin liners into the muffin tins, and place cored apples inside.)

Chef’s Note: Personalize the baked apples with seasonal fillings and spices, such as nutmeg, cardamom or pumpkin pie spice. For a twist, try a savory, fresh herb like rosemary or thyme.

Courtesy of Wellness in the Schools.

more information, visit WellnessInThe Schools.org.

photo provided by allrecipes.com

Greening the Holidays

How to Celebrate Sustainably

by Sandra Yeyati

With every record-setting storm and catastrophic fire, more people are realizing that we are embroiled in a climate crisis. Consider this holiday season as an opportunity not just to make sustainable choices, but also to take strategic action that positively im pacts the planet and inspires friends and family to join the environmental cause. Whether that means modifications to the holiday dinner, eco-friendly decorating tactics or responsible gifting, every envi ronmental choice can be a teaching mo ment or conversation starter. Together, we can make a difference.

ECO-FRIENDLY HOLIDAY

DINNER

Growing fruits and vegetables is gener ally kinder to the Earth than the industrial ized production of meat, which pollutes the environment and mistreats animals. Host ing a vegetarian holiday feast with locally sourced, organic produce is a great way to support regenerative farming systems, slash transportation emissions and intro duce guests to new culinary traditions. If meat is a must, opt for sustainably wildcaught salmon or shrimp and pastured, organic turkey or chicken over beef, as cow production leads to significant meth ane emissions.

To conserve energy, use the oven or stove sparingly, opting instead for recipes that employ crockpots, air fryers, pressure cookers, outdoor barbecues or the micro wave. For both health and environmental reasons, gently encourage smaller meat portions and fill the plate with scrump tious side dishes. After the party, leftovers can be sent home with guests, turned into next-day lunches and soups or frozen for later use. Compost scraps to keep them out of the landfill.

RESPONSIBLE GIFT WRAPPING

Eliminating wrapping paper, bows, rib bons and greeting cards from the holiday equation is a great zero-waste lifestyle choice. Gifts can just as easily be wrapped in fabric, scarves and cloth napkins, or presented inside a reusable shopping bag. Another alternative is to use wrapping ma terials and greeting cards that are biode gradable, from recycled origins or certi fied by the Forestry Stewardship Council (fsc.org) to ensure they did not contribute to deforestation. Avoid papers with glit ter, foil and other decorations that may contain nonbiodegradable, petroleumbased elements. Glitter is usually made from plastic, contributing to the micro plastics problem. When recycling, re move tape, bows and ribbons.

EARTH-FRIENDLY HOLIDAY DECORATIONS

The most eco-friendly Christmas deco ration is a potted, living tree that can be decorated and exhibited indoors during the holidays and planted in the garden af terwards. A mini-rosemary tree is also a fragrant tabletop alternative. Opt for LED string lights, which use a fraction of the energy that traditional lights require.

With the help of online instructional vid eos, families can come together to craft decorations out of biodegradable, recy cled and consumable materials, including tree ornaments made of reclaimed wood or soda can tabs; garlands of popcorn, dried fruit slices or cinnamon sticks; wreaths and centerpieces studded with pine cones, herb branches and flowers from the garden; and candles made with essential oils and soy wax. The home will smell fes tive, fresh and healthful.

THOUGHTFUL, LIFEAFFIRMING GIFTS

Environmentally responsible holiday shop ping takes many forms. Some people pledge to buy nothing during Christmas and instead donate their holiday budgets to families in need. Others set out to buy gifts they know the recipient wants or needs to avoid waste. They shop at local, small busi nesses and choose durable, repurposed, easily repairable and upcycled items.

Thoughtful gifts that affirm a commit ment to the planet are electric bicycles and comfortable hiking shoes to encourage slow transportation and healing walks in nature; solar-powered devices and char gers in support of renewable energy; con sumable items and foods that won’t clutter the home or landfill; services and experi ences that don’t need to be gift wrapped; and donations to environmental charities that are meaningful to the recipient.

Consider gifts that encourage loved ones to grow their own fruits, vegeta bles and herbs; plant shade trees in their backyards; and nurture flowering plants that support bees, butterflies and other pollinators—green-thumb gifts like herb planters, wildflower seed packets, gar den tools, utility gloves and vegetablegrowing instruction books.

REUSABLE GIFTS THAT DITCH THE PLASTIC

These reusable gifts make it easy and fun for recipients to be kind to the planet yearround by reducing our devastating depen dence on single-use, nonbiodegradable plastic that pollutes the environment and harms aquatic wildlife.

n Straws made of stainless steel, organic bamboo, silicone, biodegradable paper or glass

n Water bottles and insulated containers made of stainless steel or glass

n Food bags, wraps and bowl covers made of beeswax, silicone, cotton or canvas

n Stainless steel plates and bamboo utensils for sustainable picnicking

n Zero-waste shampoo, conditioner and body wash bars

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

natural pet psychiatric service dogs, ESAs are often pets that help a person to cope with daily life or situations they may otherwise find intolerable, such as being in stores, restaurants, museums and on airline flights and other public transportation.

Caregiving Companions

THE MANY BENEFITS OF SERVICE, THERAPY AND EMOTIONAL SUPPORT ANIMALS

by Karen Shaw Becker

Animals offer support to humans in innu merable ways, act ing as loyal companions, pro viding soothing therapy and emotional support, and being attentive service animals for invaluable medical assis tance. As animals increasingly take on these roles in public spaces, it is necessary to un derstand what each category offers and the type of access each is given.

“Some people misrepresent their ani mals as assistance animals in order to bring them to places where pets are not allowed, to avoid fees or out of a misunderstanding of the animal’s role,” states the American Veterinary Medical Association (avma. org). It points out that although service, therapy and emotional support animals are sometimes referred to interchangeably, they are distinct categories, each with its own definition.

ASSISTANCE ANIMALS

As defined by the U.S. Department of Housing and Urban Development, an as sistance animal is “any animal that works, provides assistance or performs tasks for the benefit of a person with a disability, or provides emotional support that alle viates one or more identified symptoms or effects of a person’s disability.” If cer tain conditions are met, a person may be entitled to keep an assistance animal in a housing facility that would otherwise prohibit animals.

SERVICE ANIMALS

The Americans with Disabilities Act of 1990 defines a service animal as “any dog that is individually trained to do work or perform tasks for the benefit of an individ ual with a disability, including a physical, sensory, psychiatric, intellectual or other mental disability.” Aside from miniature

horses, no other species are included.

Service animals per form such tasks as help ing with navigation, pulling a wheelchair, as sisting during a seizure, providing protection or rescue work, alerting a person to allergens and interrupting impulsive or destructive behavior.

EMOTIONAL SUPPORT ANIMALS

Emotional support animals (ESA), accord ing to the Fair Housing Act and the Air Car rier Access Act (ACAA), can be any spe cies. Both laws require a disability-related need and a recommendation by a medical or mental health professional. ESAs do not have to be trained to perform a particu lar task and may be permitted in otherwise banned housing facilities. Some interna tional airlines allow them to travel at no ex tra cost. As of January 2021, following a U.S. Department of Transportation rule-tighten ing, virtually no American domestic airline allows ESAs to fly free. (Small dogs can still be flown by passengers paying extra.)

THERAPY ANIMALS

According to the ACAA, therapy animals may take part in animal-assisted interven tions when there’s a “goal-directed inter vention in which an animal meeting specific criteria is an integral part of the treatment process.” Animal-assisted therapy may involve dogs, cats, horses, llamas, pigs and other species, typically in hospitals, schools and rehabilitation centers.

WHY THEY CAN BE CONTROVERSIAL

While service animals are highly trained and can even receive certifications as

Controversy has arisen when some people have pushed the line, claiming their pet is necessary for emotional sup port, but in reality, are just there to enjoy access benefits. Yet, in a survey of more than 500 Americans, both service dogs and emotional support dogs were viewed favorably, and most participants reported feeling that the majority of people with such dogs were not taking advantage of the system.

THE MANY BENEFITS

There is seemingly no end to the emotional, physical and mental benefits dogs offer to humans. Regular visits with therapy dogs may improve the well-being of people seeking addiction and mental health treat ment. Animal-assisted interventions have been used among Canada’s correctional population, for which mental health, ad dictions and trauma histories are major concerns.

Research published in the journal Anthrozoös found that animal-assisted therapy decreased the need for pain medi cation in people receiving joint replace ment therapy. Studies by the Delta Society suggests holding, stroking or simply see ing an animal may lower blood pressure while lessening feelings of hostility and in creasing self-esteem. For children, service dogs can be trained to detect the scent of allergens like peanuts or gluten in food and even provide comfort to them and adult witnesses in courtrooms.

Be aware that out in public, certain rules of etiquette apply. Service dogs, in particu lar, should never be approached, talked to or touched unless permission is granted by the dog’s handler. And take no offense if the handler says no. Distracting a working dog can result in potential harm to the handler and may interfere with the dog’s focus and ability to follow potentially life-saving com mands or cues.

Veterinarian Karen Shaw Becker, DVM, has spent her career empowering animal guar dians to make knowledgeable decisions to extend the life and well-being of their animals.

Sukjai Photo/AdobeStock.com

The Colors of Healing

ART THERAPY FOR KIDS

by Marlaina Donato

Opening a brand-new box of crayons or making a happy mess with homemade salt dough can provide hours of fun for most kids, but art therapy—based in a clinical set ting—can help children achieve emotional equilibrium, cultivate social skills and increase their capacity for learning. Dipping a brush into bright colors or creating a collage under the guidance of a qualified therapist can help a child express what is beyond spoken language: unprocessed trauma, emotional and physical pain or the multilevel challenges of autism spectrum disorder.

“Art therapy is completely different from arts and crafts, or even teaching a child how to do art. The idea behind art therapy is that not everyone attending therapy is able to talk about what is going on inside of them,” says Robyn Spodek-Schindler, owner of Paint the Stars Art Therapy, in Manalapan, New Jersey.

ART AND THE NERVOUS SYSTEM

According to 2018 research published in the Journal of Applied Psychology & Behavioral Science, painting-based art therapy has been effective in reducing symptoms of depression and anxiety in preschool-aged children. Dipping into the unconscious wellspring of creative impulse through doodling and drawing,

finger painting or taking a photograph can help kids bounce back more easily from bullying or family conflicts, including divorce. Splashing color on a canvas or throwing pottery has been shown to enhance fine motor skills, increase attention spans and instill a sense of accomplishment. For those that are not neurotypical, engaging in guided artistic expression can foster sensory integration and promote positive social interaction.

“I have worked with children who have lost a parent, experi enced abuse, abandonment, consequences of addiction in the family, COVID [-19] anxiety and autism spectrum disorders,” says Andrea Davis, founder and CEO of Dallas Art Therapy, in Richard son, Texas. “Many times, the body is expressing the trauma in the form of sleep disturbance, eating changes, anxiety, depres sion and panic attacks, to name a few. Art-making bypasses the brain’s trauma response. The art therapist is trained to support the person in the process of creation and allows the person to utilize their other senses to express themselves.”

Celeste Wade, an art psychotherapist at the Child and Family Art Therapy Center, in Haverford, Pennsylvania, emphasizes that emotional processing cannot occur when an individual is on the alert for potential danger, a physiological response from an over stimulated amygdala. “Trauma needs to be processed for the cli ent to gain mastery and function in a calm state versus fight, flight or freeze. Art making can also activate this area of the brain and have calming effects to counteract trauma responses,” she says.

WILLINGNESS, NOT TALENT

The art therapist provides a nourishing presence without art in struction or critiquing, and sessions can be private, in a group set ting or include family members. Conversation, combined with art making, is typical in any art therapy session. Schindler stresses that creating pretty images is not the goal of an art therapy session and dispels the common assumption that “the person attending art therapy needs to have either a talent in art or an interest in art. They just need the willingness to participate in a session.” Some children see immediate benefits, while others realize emotional progress after several sessions.

Art therapy, sometimes in conjunction with other modalities, not only gives children a voice, but provides them with an opportunity to stretch their wings. Group therapy, says Davis, “can look like working together to create a collaborative mural. In the process, taking turns, hearing one another’s ideas, sharing materials, re specting boundaries and each other’s art becomes an important part of meeting goals.”

During an initial art therapy assessment, Wade might ask a cli ent to draw a family of animals, which creates an opportunity “for the client to share about their own family dynamics in a safe way. If the client has experienced any type of familial trauma and I were to present the same directive as, ‘draw you and your family doing some thing,’ the child may be more hesitant or may shut down.”

In a world that can be overwhelming, self-expression through art can give a young person a safe harbor. Schindler accentuates human rapport in the clinical setting, saying, “Art, much like play, is a universal communication tool for children. Sometimes you just feel better when creating and sharing with a trusted person.”

Marlaina Donato is an author, painter and composer. Connect at WildflowerLady.com.

green living

Reducing Radiation Risks

WAYS TO LESSEN ELECTROMAGNETIC EXPOSURE

by Carrie Jackson

We are tied to our devices, con tinually connected via phones, tablets and computers, but this convenience comes at a cost. Many people are surprised to learn that our devices are constantly emitting electromagnetic fields (EMFs) and radiofrequency radiation (RF). According to the American Academy of Environmental Medicine, there is strong evidence of a correlation between these exposures and neurological, cardiac and pulmonary disease, as well as reproduc tive disorders, immune dysfunction, can cer and other health conditions.

CONSTANT EXPOSURE

Our exposure to EMFs has dramatically in creased over the past few years, especially in homes containing cordless phones, wire less routers and smart meters. Every elec trical device emits an EMF, whether or not it’s turned on. This constant radiation can cause damage to cells, and even comes from appliances such as refrigerators, microwaves, washing machines and baby monitors. The closer a device is to a per son, the more potent the charge. “EMFs cause VGCC’s [voltage-gated calcium channels] to swing open and allow ex cess calcium into the cell. This causes el evated oxidative stress, inflammation and ultimately, if not counteracted, disease,” says Mieke Jacobs, an EMF consultant and founder of Healthy House Chicago. Jacobs, who does private house inspec tions in the Midwest, says that the rise of smart appliances and lighting in recent years has increased certain types of EMFs. “Dirty electricity consists of high-fre quency voltage transients riding along the 60-Hertz electricity provided by the utility company. Many people are surprised to learn how prevalent it is in seemingly safer sources such as solar panels, compact fluorescent lights, dimmer switches and energy-efficient appliances,” she says.

CONCERNING EFFECTS

As a certified electromagnetic radiation specialist and founder of EMF Healthy, in Sedona, Arizona, Liz Menkes focuses on the radio frequency EMFs found in wire less devices and systems, alternating cur rent (AC) electric and magnetic sources in wiring and appliances, and dirty electric ity, all commonly found in homes. “EMFs have been linked to many symptoms and health conditions, and there is evidence of cancer risk from all four types,” she says. “AC magnetic fields were classified as a possible human carcinogen in 2001 due to evidence of increased risk for childhood leukemia. Radio frequency was classified as a possible human carcinogen in 2011 due to evidence of increased risk for brain tumors. Plus, there are links to many other health conditions such as Alzheimer’s and Parkinson’s.”

Symptoms from EMF exposure can manifest in many ways. “Early warning signs include difficulty sleeping, difficulty concentrating, fatigue, headaches, irritability and anxiety. It is estimated about 30 percent of the population is moderately sensitive to EMFs, but have not connected the dots, since these are common symptoms that can be caused by many things. Other common symptoms can include tinnitus, skin rashes, dizziness,

sharp stabbing pains, leg cramps, high blood pressure, nausea and hyperactivity, especially in children,” says Menkes. Less common symptoms include heart arrhythmias, unexplained nightmares and nosebleeds, as well as ADHD and food allergies in kids, adds Jacobs.

REDUCE EXPOSURE AT HOME

NorGal/AdobeStock.com

Tangible steps can be taken to lessen the risk. “The number one mistake people make is sleeping with their cell phones near the head of the bed. Leave it turned off in another room and get a battery-op erated alarm clock,” says Menkes. “Turn off Wi-Fi at night, since EMF radiation af fects melatonin production. If possible, hardwire your laptops, tablets, cell phones and other devices to eliminate Wi-Fi com pletely in the house. If you must use a cell phone, keep it in airplane mode as much as possible and don’t store it in a pocket or otherwise close to the body.”

More in-depth interventions include electrical rewiring, as well as radio-fre quency shielding that blocks EMFs with copper or another absorbent material. “Replacing dimmer switches helps, but not all electricians are aware of EMFs and have different priorities when upgrading a home,” says Jacobs.

The federal government has no re strictions on overall EMF exposure. “The wireless industry and the government agencies that are supposed to regulate this industry want you to believe that the science is settled and wireless exposures are safe. Unfortunately, this message is not reality. EMF damage can manifest in myriad ways that include many con ditions and that are occurring in everincreasing amounts,” says Lloyd Burrell, author of EMF Practical Guide and Francebased founder of ElectricalSense.com

The Building Biology Institute offers classes and resources to help create en vironments free of EMF hazards. “Any measure to reduce your exposure is worth taking, and will contribute to a healthier and more peaceful home environment,” says Menkes.

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

The Helpful Nature of Houseplants eco tip

Nestled among books on a shelf, soaking up sunlight by a kitchen window or filling the bare corner of a living room, nothing adds beauty and interest to a home quite like a living plant. Bringing nature indoors also has numerous human health advantages.

Benefits of Houseplants

They oxygenate the air. We inhale oxygen and exhale carbon dioxide, while plants do the opposite during photosynthesis. This makes them ideal air fresheners. At sun down, when photosynthesis stops, most plants go back to absorbing oxygen and releasing CO2, except for orchids, succu lents and bromeliads, making them won derful bedside companions.

They eliminate toxins. Studies have shown that plants filter indoor air, remov ing volatile organic compounds like ben zene, xylene, toluene, trichloroethylene, ammonia and formaldehyde, which are commonly found in furniture adhesives, paints, carpets, chemical cleaners and craft supplies.

They humidify the indoor environment. Through a process called transpiration, moisture travels from plant roots to small pores on the underside of leaves, where it changes to vapor and is released into the air. In arid climates and during winter, this creates a favorable indoor atmosphere that decreases dry skin, colds, sore throats, dry coughs and even the transmission of the flu virus.

They enhance our mood. Research shows indoor plants boost our mental health. One study found that viewing plants while recovering from surgery led

to physiological improvements by lowering blood pressure and reducing the perception of pain, anxiety and fatigue. Also, the act of taking care of plants has been shown to be emotionally helpful.

They help with productivity. Placing a philodendron by the computer might be a good idea, as a number of studies have shown that being close to nature improves concentration, memory and productivity.

Pet-Friendly Varietals

Some plants can be toxic to dogs and cats, but here are a few that are per fectly safe for our furry best friends: rattlesnake plant, spider plant, parlor palm, ponytail palm, African violet, bird’s nest fern, Venus flytrap, Boston fern, polka dot plant, orchid, staghorn fern, bromeliad, date palm and herbs.

Maintenance Tips

Watering: Over- or under-watering are the most common houseplant kill ers, but there are easy fixes. One is a relatively inexpensive moisture meter that helps monitor hydration levels in a planter. Or simply stick a finger into the soil and add water only when it is dry one inch below the surface.

Low-light choices: Many plants thrive indoors with partial, indirect sunlight, and some are low-light tolerant, in cluding lucky bamboo, spider plant, pothos, snake plant, staghorn fern, English ivy, peace lily, maidenhair fern, philodendron, anthurium, corn plant and dragon tree.

inspiration

Gratitude is Good Medicine

by Madiha Saeed

Stress, work and family routines can trap us in a pattern of negative think ing that feeds on itself and creates stress and unhappiness. With our internal and external worlds being bombarded these days with negativity, being optimistic is more important now than ever before.

Gratitude is not just a feel-good word. It is an emotion expressing appreciation for what one has—a universal concept in nearly all of the world’s spiritual traditions. Practic ing gratitude daily is proven to have actual physiological consequences. It helps lower inflammatory markers, influences epi genetics, improves the immune system and even helps the heart, adding years to life.

Optimism has been found to correlate positively with life satisfaction and selfesteem. “Heartfelt” emotions like gratitude, love and caring produce coherent brain waves radiating to every cell of the body, as shown by technology that measures chang es in heart rhythm variation and coherence.

Our subconscious governs 90 percent of our thoughts and actions. It shapes our ev ery behavior. But the subconscious mind is nothing other than neural pathways that have been established in the brain as a result of past beliefs and conditioning. Our subcon scious does no thinking of its own, but rather relies on our perception of the world around us, interpreting verbal and nonverbal cues.

When we consciously turn negativity to positivity from the inside-out, the neu ral pathway associated with negativity will take time to come down fully, so it is critical to practice gratitude regularly. Upon wak ing in the morning, say 5 things that you are grateful for. Keep a gratitude journal. Post sticky notes in your home and office to cre ate zones of subliminal positivity.

Remember that our perspective can re flect either our pain or our power. That choice is in our hands. Know what you are grateful for each day.

Madiha Saeed, M.D., is a best selling author, international speaker and founder of HolisticMomMD.com.

Please submit all calendar listings online at NARichmond.com/Calendar.

mark your calendar

SATURDAY, NOVEMBER 12

Gather at Glenmore

1-3pm

Drop by for conversation, refreshments and to view the new art exhibit by Tuckahoe Artists Association. Door prizes = free yoga classes and props

Free Glenmore Yoga & Wellness Center

10442 Ridgefield Pkwy 804-741-5267 GlenmoreYoga.com

DAILY

Lotus Professional College Tours – By appt. Learn about their Spring Esthetics & Therapeutic Massage programs. Lotus Pro fessional College, 8935 Patterson Ave, Ste A. For appt: 804-290-0980. LotusVA.com.

Dominion Energy GardenFest of Lights –4-10pm. 11/21-1/8/23. Closed Thanksgiv ing, 12/24, 12/25. A favorite tradition featur ing lights, decorations, model trains & more. Advanced tickets required (no walk-ups). Tickets limited w/timed arrivals. Lewis Gint er Botanical Garden. LewisGinter.org/Visit/ Events/Dominion-Gardenfest-of-Lights/.

SUNDAY

Practicing Presence – 9:30-10:30am. Vin yasa flow class harnesses mindful move ment, breath, meditation & relaxation to heal our relationship to the present moment. Re covery & trauma-informed class. All-levels. Donation. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

5Rhythms Movement Meditation – 11am12:30pm. Movement meditation & embodi ment practice that celebrates being an awake human in a body. An eclectic mix & variety of soundscapes & beats from all over the planet. All welcome. $20. TurnRVA, 3105 W Moore St. 804-601-8876. AfterBefore.Live.

Philosophy of Compassion – Sun. 10/2311/13; Session 1+3: 2-5pm, Session 2+4 2-4pm. What it mean to be compassion ate, especially to those with whom we may strongly disagree? Does “self-care” involve being compassionate to ourselves, and what would that even look like? Session #1: 3 hours w/the showing of “Crash” and discus sion. Session #2: 2 hours, reading & discus sion. Session #3: 3 hours w/the showing of

don't miss this

SUNDAY, NOVEMBER 27

Yoga + Hiking Gratitude Practice

11am-12:30pm

Combine two healthy practices – yoga & walking in nature, breathing in the fresh air – into a gratitude practice. Enjoy a short, comfortable walk practicing yoga poses along the way.

Art Espey $27

Forest Hill Park, Shelter #2 4021 Forest Hill Ave YogaJourneyWisdom.com

“Icyizere” & discussion Session #4: 2 hours, reading & discussion. Sliding scale. The In nerwork Center, 213 Roseneath Rd. 804359-0384. htru.io/Sv75.

Dance as Ritual – 2:30-3:30pm. 11/6-11/27. Professional choreographer offers a study in community thru dance w/a liturgy of global music. Dancers of all ages can improvise & learn simple choreographies to create social & artistic interaction. $45/4 classes. Living Waters, 1000 Westover Hills Blvd. 804 3667504. Details, Ceil: sanghita5@yahoo.com. LivingWaterRVA.com.

Gallery5 Live Music & Art – 5-10pm. Free admission on First Fridays & Classical Incar nations (3rd Sun). Gallery5 continues to be a catalyst for new creative initiatives & serves as a launching pad for emerging artists & area nonprofits. Gallery5, 200 W Marshall St. 757773-7618. Gallery5Arts.org.

Gentle Yoga for EveryBODY 5:306:30pm. Release your week! Learn breath work, poses & meditations to help you feel at ease in your own yoga practice. All levels. Donation. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

MONDAY

Rise & Shine Vinyasa – 9-10am. All level vinyasa flow. Donations. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

Mondays with Jung: Living a Full Life –12:15-1pm. Join a dedicated group of Carl Jung followers as we examine a variety of Jungian concepts and ideas and how they connect to our day-to-day living. Vicki Saunders. Free. Zoom. Register: Inner workCenter.org/Drop-In-Groups.

plan ahead

WEDNESDAY, DECEMBER 21

Winter Solstice Sound Bath with Cello and Bowls

6:30-7:30pm

Join LauraMarie and Annie for a sound journey to rest your mind and body and get ready to begin anew as the sun returns. All welcome.

Donation

Living Water Community Center 1000 Westover Hills Blvd LivingWaterRVA.com

Beginner Qigong – 5:30-6:45pm. Focus on a set of qigong called the Eight Brocades, one of the most widely practiced and ben eficial forms of qigong. All welcome. Jonah Marsh. Sugg donation: $5-$20. Living Wa ter Community Center, 1000 Westover Hills Blvd. LivingWaterRVA.com.

Mindfulness Yoga – 6-7:30pm. Integral Yoga system w/asanas (yoga poses), chant ing, breathing, yoga nidra (deep relaxation) & meditation. Nora Vimala Pozzi. In-person & online. Pay what can via Venmo/Paypal: $15. Integral Yoga Center of Richmond, 213 Roseneath Rd, Ste 102. Register: Vimala@ YogaHelps.com. YogaHelps.com.

Create a “Wellness Home” – 7:30-8pm. Fun 20-min demonstration of energy tech nologies that create a wellness environ ment for you & your family. Followed by Q&A; sharing of the benefits. Free. Zoom: Tinyurl. com/CreateWellnessHome. Meeting ID: 787 5872 3980. Password: nikken. Satterwhite.mynikken.com.

TUESDAY

Beginner-Level Yoga – 9-10:15am. Bal anced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Online & in-person. Debbie Stewart. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Yoga for Bone Strengthening – 10-11:15am. Increase bone & muscle thru the use of yoga w/a combination of dynamic & static yoga poses. Chris Riely. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. Registration required: 804-741-5267 or GlenmoreYoga.com.

X-Gentle Yoga – 10:15-11:15am. For people w/some physical limitations. Helpful for stress management & for those who spend a lot of time sitting in front of computers. Inperson & online. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $15. Integral Yoga Center of Richmond, 213 Roseneath Rd, Ste 102. Register: Vimala@YogaHelps.com. YogaHelps.com.

Chair Yoga – 10:30-11:30am. Includes gentle yoga & dance movements, both sit ting & standing. Work on strength, balance & flexibility. Participants should be cleared by doctor for participation & sign a waiver. Robin Ricketts. Free. Gayton Kirk Presbyte rian Church, 11421 N Gayton Rd. 804-7515254. TheGaytonKirk.org.

Slow & Gentle Yoga – 10:45am-12pm. Blend of strengthening, balance & range of motion poses in a slow but dynamic style in order to pay close attention to what happens interoceptively. Mary Leffler. Inperson & online. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Agriberry at Birdhouse Farmers Market –3-6:30pm. Online ordering available Thurs - Sun at BirdhouseFarmersMarket.org. 1507 Grayland Ave. AgriberryStore.com.

Mixed-Level Yoga – 5-6:15pm. Taught at beginner level w/options for students beyond beginner. Rodney Bradley. Inperson & online. $70/4 classes/mo, $20/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Progressive Cancer Treatments – 6-7pm. 1st & 3rd. Monthly intro meeting to explore lit tle-known treatments backed by research in 3 main categories: herbs, surgical intervention & repurposed pharmaceuticals. $25. Register: CancerCombatCollective@gmail.com.

Coming HOME: Begin Within (A Sacred Space for Black & Brown People) –6:30-7:30pm. 1st. This space will focus on RE-member-ing who we are as beautiful black & brown people. Together we will engage in self-care tools, returning to our breath & sharing in the foundations of our culture. Free. Zoom. Register: InnerworkCenter.org/Drop-In-Groups.

Yoga of 12-Step Recovery (Y12SR) with Billie – 6:30-8pm. Y12SR is a group-sharing circle followed by an intentional, all abilities, themed yoga class. Open to anyone who has been impacted directly or relationally by any form of addiction, or who is questioning their relationship w/addiction & recovery. Do nation. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

The Artist’s Way Class – 6:30-8:30pm. For all who seek to get in touch w/their imagina tion, inner self, playful nature. Whether you consider yourself an artist or not, this course is for you. In-person & Zoom. Kim Vann. $150. Location given upon registration. Info & register, Kim. FindingTheThread10@ gmail.com. FindingTheThread.org.

Life Coaching: Clarity for Conscious Change – 7-8pm. 1st. Definition of Life Coaching, what it is & what it is not. An answer to the ever-popular question, “How is Coaching different from Therapy?” Benefits of Life Coaching as explained by previous clients. Sample Coaching Questions you can immediately apply to your own life. Bonus 20% discount on your 3rd paid coaching session. Bonus (optional): Short Experiential. Free. Zoom. Register: Loretta@PatternsOfLifeCoach.com.

WEDNESDAY

Lotus Professional College Basic Esthet ics Clinics – Mornings, afternoons & eve nings. On-campus clinics for local volunteers to receive 1-hr basic esthetics (skincare) treatments. $35. Lotus Professional College, 8935 Patterson Ave, Ste A. Call to schedule appt: 804-290-0980. LotusVA.com.

Mindfulness and Meditation Mornings 9:15-10am. Sessions explore a variety of mindfulness topics: Acceptance, Equanimity, Waking Up, Vulnerability, the Four Qualities of the Heart & more. Includes brief talk on a specific topic, guided meditation, reflection question & time to interact w/other partici pants. Philip Davidson. Free. Zoom. Regis ter: InnerworkCenter.org/Drop-In-Groups.

Kundalini Yoga + Meditation – 9:1510:15am. A fast & effective way to clear the mind, energize the body & uplift the spirit. Dynamic blend of postures, breathwork & sound vibration. All levels. Holly Henty. $10 to $20 (suggested $15). The Innerwork Center, 213 Roseneath Rd. 804-359-0384. HollyHenty.com/KundaliniYoga.

X-Gentle Yoga – 10:15-11:15am. See Tues listing. Online & in-person at Integral Yoga Center of Richmond, 213 Roseneath Rd, Ste 102. Register: Vimala@YogaHelps.com. YogaHelps.com.

Ageless Gentle Yoga – 11am-12:15pm. Gentle yoga stretches, postures, breath awareness & relaxation to improve flex ibility, strength, range of motion, balance & energy. For those recovering from injuries, illness, inactivity or other health consider ations. Christina Evans. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

Moving to Heal – 11:45am-12:30pm. A gentle approach to Nia & for those dealing w/a wide range of therapeutic issues from injury, trauma, grief, short-term to longterm illness. All welcome. In-person & online. $16; $135/10-class pass; $10/mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. Pre-register: SoulShineStudios.com.

Cultivating Qualities of the Heart –1-2:15pm. Explore and strengthen the heart qualities (brahmaviharas) of kindness, com passion, joy and equanimity to cultivate a more meaningful life through meditation, teaching and discussion. Sliding scale. The Innerwork Center, 213 Roseneath Rd. 804359-0384. htru.io/Sv7Y.

Nia Fusion Fitness – 5:30-6:30pm. All lev els & abilities. No experience (or rhythm or coordination) needed. Practiced barefoot. In-person & online. $16; $135/10-class pass; $10/mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. Pre-register: SoulShineStudios.com.

Mid-Week Rest and Recharge –6-7pm. Dynamic, chill Hatha flow w/focus on restoration. All levels, all welcome. Do nation: $12-$22. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

Vinyasa Flow Level 2 & 3 – 6-7:15pm. In corporates all aspects of traditional hatha yoga class (postures, breath & meditation), while challenging the coordination thru flow. Kerry Shultz. In-person & online. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Queer Richmond Sangha (QRS) – 6:308pm. 3rd. QRS welcomes & serves people who identify as lesbian, gay, bisexual, transgender, queer, intersex, asexual or otherwise gender or sexuality nonconforming. A community for exploring topics of dharma & meditation from & for the LGBTQIA+ perspective Anne Carle Carson. Free. Zoom. Register: InnerworkCenter.org/Drop-In-Groups.

SpiritMindBody Healing Circle – 6:308:30pm. 4th. An evening of healing & more. Whether new or experienced, we invite you to explore healing for spirit, mind & body in a sacred space. Free. Archstone Counseling and Treatment Center, 1007 Peachtree Blvd. SpiritMindBodyRVA.com.

Ten years without a cold?

Copper can stop a virus before it starts

By Doug Cornell

Scientistshave discovered a natural way to kill germs fast.

Now thousands of people are using it against viruses and bacteria that cause illness.

Colds and many other illnesses start when viruses get in your nose and multiply. If you don’t stop them early, they spread and cause misery.

Hundreds of studies confirm copper kills viruses and bacteria almost instantly just by touch.

That’s why ancient Greeks and Egyptians used copper to purify water and heal wounds. They didn’t know about viruses and bacteria, but now we do.

“The antimicrobial activity of copper is well established.” National Institutes of Health.

Scientists say copper’s high conductance disrupts the electrical balance in a microbe cell and destroys it in seconds.

The EPA recommended hospitals use copper for touch surfaces like faucets and doorknobs. This cut the spread of MRSA and other illnesses by over half, and saved lives.

The strong scientific evidence gave inventor Doug Cornell an idea. He made a smooth copper probe

with a tip to fit in the bottom of the nostril, where viruses collect.

When he felt a tickle in his nose like a cold about to start, he rubbed the copper gently in his nose for 60 seconds.

“It worked!” he exclaimed. “The cold never happened. I used to get 2-3 bad colds every year. Now I use my device whenever I feel a sign I am about to get sick.”

He hasn’t had a cold in 10 years.

Users say:

“It works! I love it!”

“I can’t believe how good my nose feels.”

“Is it supposed to work that fast?” “One of the best presents ever.”

“Sixteen flights, not a sniffle!”

“Cold sores gone!”

“It saved me last holidays. The kids all got sick, but not me.”

“I am shocked! My sinus cleared, no more headache, no more congestion.”

“Best sleep I’ve had in years!”

After his first success with it, he asked relatives and friends to try it. They all said it worked, so he patented CopperZap® and put it on the market.

Soon hundreds of people had tried it. 99% said copper worked if they used it right away at the first sign of germs, like a tickle in the nose or a scratchy throat.

Longtime users say they haven’t been sick in years. They have less stress, less medical costs, and more time to enjoy life.

Soon people found other things they could us it against.

Colds Flu

Virus variants

Sinus trouble

Cold sores

Fever blisters

Canker sores

Strep throat

Night stuffiness

Morning congestion

Nasal drip

Infected sores

Infected wounds

Styes

Ringworm

Other microbial threats

The handle is curved and textured to increase contact. Copper can kill germs picked up on fingers and hands after you touch things other people have touched.

The EPA says copper works just as well when tarnished.

Dr. Bill Keevil led one of the science teams. He placed millions of viruses on a copper surface. “They started to die literally as soon as they touched it.”

CopperZap® is made in the USA of pure copper. It has a 90-day full money back guarantee. Price $79.95. Get $10 off each CopperZap with code NATA32

Go to www.CopperZap.com or call toll-free 1-888-411-6114.

Buy once, use forever.

Statements are not intended as product health claims and have not been evaluated by the FDA. Not claimed to diagnose, treat, cure, or prevent any disease.

New research: Copper kills viruses in seconds.

Lotus Professional College Master Esthet ics Clinics – Mornings, afternoons & eve nings. On-campus clinics for local volunteers to receive 1-hr master esthetics (skincare) treatments. $35. Lotus Professional College, 8935 Patterson Ave, Ste A. Call for appt: 804-290-0980. LotusVA.com.

Vinyasa Flow – 9-10:15am. Incorporates all aspects of a traditional hatha yoga class: postures, breath & meditation, while chal lenging the coordination through flow. Randi Weiss. In-person & online. $60/4 classes/ mo, $17/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

Pilates Mat Class – 10:30-11:45am. Exercises emphasizing alignment, elongation of the spine & healthy posture. Focus on the execution of efficient movement achieving improved core strength & endurance. Dianne Powers. $70/4 classes/mo, $17/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Break & Breathe Meditation – 1212:45pm. Take time to pause & breathe in community thru our virtual lunchtime meditation group. Themes vary each week. Free. Zoom. Register: InnerworkCenter. org/Drop-In-Groups.

Beginner Yoga – 6-7:15pm. Balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Kerry Shultz. $65/4 classes/mo, $19/dropin. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Yoga Classes for EveryBody – 6-7:15pm. Classes emphasize breath, setting a founda tion & alignment of the body that increases the flow of life force energy. $16; $135/10-class pass; $10/mbr. Zoom. SoulShine Studios: 804-335-0593. SoulShineStudios.com.

The Wise Woman Map of Life & Love – 7pm. With this Earth-based, womancentered roadmap home to yourself, you’ll stand with confidence & clarity in the truth of who you are. Check out my free mini-course, Walking the Wise (and wild!) Woman Path in Your Autumn Years. With Corinna. Online. CorinnaWood.com/study.

Concerned About the Water You Drink? – 7:30pm. An informative demonstration of our water products, with time for Q&A. Afterwards enjoy filtered, alkaline, structured, mineralized water. Free. Zoom # 787 5872 3980, password: nikken. Barb.WaterAndWellness.net.

FRIDAY

Lotus Professional College Therapeutic Massage – Mornings & afternoons. Oncampus clinics for local volunteers to re ceive 1-hr massage. $35. Lotus Professional College, 8935 Patterson Ave, Ste A. Call for appt: 804-290-0980. LotusVA.com.

Better than Coffee / Sunrise Flow – 6:307:30am. Press pause on the morning rush! Move the body & mind from stillness to dynamic flow. All levels. Donation. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com

Vinyasa Flow Level 3 Yoga – 9-10:15am. Challenging class focused on more ad vanced postures w/emphasis on alignment & form. Randi Weiss. In-person & online. $65/4 classes/mo, $19/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Mindfulness and Meditation Mornings – 9:15-10am. See Wed listing. Philip Davidson. Free. Zoom. Register: InnerworkCenter.org/Drop-In-Groups.

Friday Morning Chair Yoga – 11am-12pm. Seated warm-up & stretches, standing yoga postures & balance work, & seated cool down & stretch. All welcome. Donation: $5$15. Living Water Community Center, 1000 Westover Hills Blvd. LivingWaterRVA.com.

Host a Beehive Year-Round – 12-3pm. 1st. Sign up to give a monthly donation of $50 to our bee sanctuary & host a beehive year-round. Designed for people who want to support our campus bee sanctuary & enjoy all the benefits of having a beehive in your yard but are not interested in becoming beekeepers themselves. Be matched with an experienced beekeeper who will manage the hive throughout the year, usually on Fri afternoons. Living Water Community Center, 1000 Westover Hills Blvd. Enroll: LivingWaterRVA@gmail.com.

Chair Yoga – 12:30-1:45pm. Ageless gentle yoga class using a chair. Poses practiced while sitting as well as alongside the chair for support. Sandy Axelson. $70/4 classes/ mo, $20/drop-in. Zoom. Register, Glenmore Yoga: 804-741-5267 or GlenmoreYoga.com.

CommUNITY Sound Healing & Reiki Circle – 6:30-7:30pm. Every other. Bliss out to gongs, singing bowls, chimes & more played by @bloom_quest_yoga and @harriset while @mcwarriorofthelight gives the gift of Reiki to all who attend. Donation: $12-22. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

SATURDAY

Lotus Professional College Acupuncture Clinics – By appt. On-campus clinics for lo cal volunteers to receive 1-hr acupuncture treatment. $45. Lotus Professional College, 8935 Patterson Ave, Ste A. For appt: 804290-0980. LotusVA.com.

Agriberry at St Stephen’s Farmers Market – 8am-12pm. Order ahead by Fri, 10am. 6000 Grove Ave. 804-288-2867. AgriberryStore.com.

Agriberry at West End Farmers Market –8am-12pm. Order ahead by Fri, 10am. 3000 Gayton Rd. AgriberryStore.com.

Agriberry at Lakeside Farmers Market – 9am-12pm. 6110 Lakeside Ave. AgriberryStore.com.

Mixed-Level Yoga – 9-10:15am. Start the weekend off right w/a yoga class appropri ate for all levels. Guidance given through out practice, offering individual students a number of appropriate options. In-person & online. Kerry Shultz. $70/4 classes/mo, $20/ drop-in. Zoom. Register, Glenmore Yoga: 804-741-5267 or GlenmoreYoga.com.

Mindful Yoga – 9:30-10:45am. Integral Yoga w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Anne Bhudevi Fletcher. In-person & online. Pay what can via Venmo/Paypal: $12. Integral Yoga Center of Richmond, 213 Roseneath Rd, Ste 102. Register: Vimala@YogaHelps.com. YogaHelps.com.

SpiritMindBody Gathering – 11:45am4:45pm. 2nd. Speaker, 12-1pm, followed by private sessions w/practitioners, 1:45pm. Nov: "The Secret to Improve Brain Injury, Depression, Bipolar Disorder & ADHD", Terri McDowell, Licensed Occupational Therapist & Integrative Health & Nutrition Coach Dec: “A Celebration of Light” & potluck feast. Free talk; $20/20-min session. Archstone Counseling and Treatment Center, 1007 Peachtree Blvd. SpiritMindBodyRVA.com.

Coming HOME: Begin Within (A Sacred Space for Black & Brown People) – 121pm. 3rd. See Tues listing. Free. Zoom. Reg ister: InnerworkCenter.org/Drop-In-Groups.

Pregnancy, Childbirth, Postpartum & Baby Classes – 6pm. AID utilizes stateof-the-art 3D visual aids & activities to keep it fun & engaging while presenting the latest evidenced-based material on each topic. Can take 1-2 classes at a time throughout pregnancy. Online. $35/class. Childbirth-Classes.com.

healthy living DIRECTORY

Acupuncture

ACUPUNCTURE & HEALTH CENTER

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.

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 expe rience 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, endome triosis, anxiety, depression, insomnia and more.

Allergies

DEBI FARLEY, L.AC.

Acupuncture Works LLC 114 DunCraig Dr., Lynchburg 434-237-0302

AcupunctureWorksLLCLynchburg.com

Offering drug-free allergy re lief, Deborah Farley has com mitted her practice to helping you identify the root cause of your conditions while providing natural solutions to the symp toms you are experiencing. Acupuncture Works LLC treats Alpha Gal (Red Meat) Allergy using the Soliman Auricular Allergy Treatment (SAAT) to desensitize the body to the allergen. SAAT works for ANY allergies. See ad on page 3.

CBD Products

KULTIVATE WELLNESS

13140 Midlothian Turnpike 12171 W Broad St, Short Pump 804-464-2238

KultivateWellness.com @KultivateWellness

Kultivate Wellness brings you the area’s first dedi cated Hemp, CBD and Wellness boutique with 20 years of industry knowledge! Offering CBD products, hemp products, herbs, local CBD honey, teas, well ness classes, yoga therapy, crystals, work shops, lectures, films, food demos and more. See ad on page 13.

KULTURE

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, car tridges, 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

RX3, Virginia’s First Nationally Accred ited 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 spec trum, broad spectrum, THC-free products - all available without a prescription. Trust the ex perts at RX3. See ad on page 2.

SOUTH RIVER COMPOUNDING PHARMACY

Baylor Rice, RPH, FIACP 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447

SouthRiverRx.com

As a pharmacist with de cades of experience, it is my mission to ensure we are offering the highest quality and most innova tive products on the CBD market. I constantly eval uate 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 Or ganic as they are dedicated to the cleanest line of products that are the purest in the industry.

Dentist (Biological/ Holistic)

NEIGHBORS AND HEROD FAMILY DENTISTRY

Dr. Brian Herod 1009 Crowder Dr. Midlothian, VA 23113 804-794-8745 | MidloDental.com

Dr. Brian Herod centers his ho listic dentistry practice on the connection between oral and systemic health. He is a mem ber of the IAOMT, providing an integrative approach to dental care. Safe amalgam removal, metal and BPA-free fillings, ceramic implants, biocompati bility testing, fluoride-free, 3-D cone beam.

Education

LOTUS PROFESSIONAL COLLEGE 8935 Patterson Avenue Richmond, VA 23229 804-290-0980

Lotus@LotusVA.com

The Lotus School offers training in Acupuncture, Massage, Esthetics, and Master Esthetics. Certifi cate 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 7.

Energy Healing

HEALING CREATIONS

Rev. Emily Pels, BFA, CHTP, RScP/ Minister, RoHun Doctor 804-740-0509, West End Richmond EPels@aol.com EmilyPels.com

Working together to help you to remember what an awesome gift you are to the world. Expe rience a powerful healing re storing Joy, Balance, Harmony, Pain Release. Offering Healing Touch, Intuitive Energy Medi cine, RoHun, Crystal Healing, Past Life Regression, Mandala Art and Soul Portrait therapies.

WELL INTO LIFE

Carey Phillips, LMT, EEMCP, NCTMB 2307 N. Parham Rd. 804-205-6531, West End WellIntoLife.com

Intuitive and integrative body work. Eden Energy Medicine Certified Practitioner, Struc tural Integration and massage therapies. Bringing balance and healing to body, mind and spirit. Empowering individuals to live more vibrant lives! See ad on page 15.

Essential Oils

LISA CUSANO

ōTERRA Wellness Advocate, 212455

Looking for

out why dōTERRA is committed to sharing the life-enhancing benefits of therapeutic-grade essential oils and essen tial oil-enhanced wellness products with the world. Join the vibrant community of Wellness Advocates in the Greater Richmond area as we learn together. Weekly classes offered on all aspects of use. See ad on page 15.

Farm/CSA

AGRIBERRY FARM & CSA 6289 River Road Hanover, VA 23069 Agriberry.com 804-537-0448

Join our 2022 CSA pro gram and eat healthier with a weekly box of nu tritious, delicious berries and seasonal fruit from area family farms. Visit our weekly markets and enjoy a variety of farm-made fruit snacks and pantry items. See ad on page 19.

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 deliv ery or pick-up available. Support local! Eat at home! Sign up today!

Feng Shui

LYDIA NITYA GRIFFITH 804-678-8568, Richmond NityaLiving.com

World renowned Master Chinese Astrologer and Feng Shui Consultant with 20 years of experience and clients worldwide. Discover the mysteries of your life and what your future could be. Intuitive readings of your chart and home are very personal and offer the information you need to thrive. Follow Lydia Nitya Griffith on her YouTube channel. Free Chinese Astrology Reading with every Feng Shui consultation.

Functional Medicine

HEALTH INSYNCS

Sherron Marquina, DC, PAK 9210 Forest Hill Ave B-3, Richmond 804-377-2222

HealthInSyncs.com

Board-Certified Professional Applied Kinesiologist. Individualized care using functional diagnostics, gentle balancing methods, clinical nutrition and advanced therapies to solve difficult health problems or optimize your health. See ad on page 20.

REVHEAL WELLNESS

Jacqueline Boone, NP, IFMCP 804-505-3010

RevHealWellness.com

RevHeal Wellness helps bridge the gap between con ventional and al ternative medicine to help you reveal your true health and vitality. Services include Functional Medicine, Holistic Pelvic Care™, Usui/Holy Fire® Reiki and Natural Weight Loss through a Group Metabolic Reset Program. Book a free consultation today.

Holistic Health & Wellness Center

ALIGN YOGA, ROCKS, & REIKI 2509 East Broad Street, Richmond 804-305-8932

AlignRVA.com

Connect with your inner bliss at Align: a metaphysi cal shop, wellness studio and gathering space for the RVA community. Book massage/reiki sessions, take a yoga class and browse the gift shop for crystals, jewelry, teas, ora cle cards, books, incense and more! See ad on page 15.

KULTIVATE WELLNESS

13140 Midlothian Turnpike

12171 W Broad St, Short Pump 804-464-2238

@KultivateWellness

KultivateWellness.com

Kultivate Wellness brings you the area’s first dedi cated hemp and well ness 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 13.

Laser Therapy

HEALTH INSYNCS

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

Laser therapy can reduce the pain and swelling of strained muscles and tendonitis, irritated discs and inflamed nerves, and can stimulate tissue repair and regeneration from old and new injuries. See our website for more information about laser therapy. See ad on page 20.

Life Coach

THE MAIN CHANNEL, LLC

Stephen D. Saunders, M.Ed 804-405-5216, Richmond

Cecilia B. Thomas, M.Ed, M.Ht 804-402-4591, Richmond

TheMainChannel.net

Gain more life balance in a relaxed, strictly confi dential setting. Goaland results-oriented. Free 30-minute consultation. Further information available on our website.

LORETTA WALKER

Certified Wayfinder Life Coach

804-387-2482

Loretta@PatternsOfLifeCoach.com

Access, honor and utilize your own wisdom as you receive support in clarifying your true goals and mapping out a plan to achieve them. See online directory for reviews. FREE 30-minute Discovery Call.

Massage Therapy

ATTEVLÉ MASSAGE THERAPY, LLC Elvetta Wilkins Vasquez, LMT, CNA 2505 Pocoshock Pl, Ste 203 804-518-8450

Attevle.com

You deserve to take time out for yourself. You deserve to be happy and healthy as well as pain- and stress-free. Attevlé Massage invites you to schedule your therapeutic massage where the focus is always on you! Online sched uling available.

GLENMORE YOGA & WELLNESS CENTER

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267

Info@GlenmoreYoga.com GlenmoreYoga.com

Providing Therapeutic Massage for 30+ years. Sessions are tailored to your needs and can include Deep Tissue, Trigger Point, Reflexology, Prenatal/Post-Partum, Therapeutic, Hot Stone, Thai, Swedish, Sports, Chair, Couples and Infant Massage. We also offer Aromatherapy. Gift certificates available.

See ad on page 8.

Mindfulness

MINDFUL VIRGINIA

Barbara Ann Decost Info@MindfulVirginia.com MindfulVirginia.com

Offering comprehensive mind fulness workshops focused on stress reduction, self-com passion and mindful living. Certified Meditation/Mindful ness instructor with 18 years experience offering tools to improve quality of life, strengthen mental and emo tional resilience and relate to others and one's self with kindness, acceptance and compassion.

See ad on page 9.

Nutritional Consulting

BAYLOR RICE, RPH, FIACP

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

Our expert staff offers counsel ing for over 100 different disease states/issues, such as Ketogen ic Weight Loss, Modified Elimi nation Diet, Mediterranean Diet, ADD/ADHD, Overall Nutrition, Diabetes, High Cholesterol, De pression, Stress/Anxiety, Pain Management, Autism, BioIdentical Hormone Replacement Therapy (BHRT), Sports Nutrition, Respiratory Conditions, AntiAging (Optimal Aging), Allergies, Skin Ailments, Auto-Immune Disorders, GI Issues, Chronic Dis ease (ie: CFS/FM, RA, MS, etc.). We also offer on going free educational health webinars address ing 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.

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.

DIRECTORY

Find local businesses with ease at NARichmond.com/businesses

Pharmacy

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 pre ferred provider of customized medi cations, nutritional counseling, nutri tional 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 Man agement, Dermatologic, Pediatric, Psychiatric, Topical Anti-Infective medications and Veteri nary compounded medication for pets. We also offer an affordable, wide range of comprehen sive tests (Saliva, Urine, Hair, Stool, Genetic, etc.) designed for individuals who are looking for additional insight into their health and well being. South River offers multiple shipping op tions, 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 Accred ited Compounding Pharmacy, has been an industry leader for 23+ years. Specialists in customized compounding, bio-identical hor mones, veterinary/equine compounding, tra ditional pharmacy, palliative care, professional quality supplements, CBD experts, Food Inflam mation Testing, and more. See ad on page 2.

Physical Therapy

RVA PHYSICAL THERAPY

2620 A Gaskins Road, Henrico 107 Heaths Way, Midlothian 804-396-6753

Ramky@RVAPhysicalTherapy.com

RVAPhysicalTherapy.com

RVA Physical Therapy

Sports

Our mission is “Excellent Care, Ex ceptional Results”—we are committed to providing per sonalized solutions to get our patients back to their active lifestyles. Flexible scheduling

and most major insurances

See ad on page 5.

Physician

RUMKI BANERJEE, M.D., ABIHM Family Practice and Integrative Holistic Medicine Apex-MD 5310 Twin Hickory Rd, Glen Allen 804-273-0010

Apex-MD.com

Trained and certified by the American Board of Family Med icine and Integrative Holistic Medicine. Specialties: Primary care and chronic disease man agement by integrative holistic approach. Weight loss and medical nutrition counseling, skin care, IV nutrition, Ayurve da, Bio-Identical Hormone Replacement Thera py (BHRT). See ad on back cover.

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 15.

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. Pro viding 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. Certi fied by the American Board of Scientific Medical Intuition.

Rapid Transformational Therapy

ANNE M. WRINN, C.HYP. Rapid Transformational Therapist 804-840-3656

AMWrinn@gmail.com AnneWrinn.com

Gain confidence and joy by eliminating old, negative ideas that bar your way to freedom. Find out about Rapid Transfor mational Therapy (RTT). RTT combines Neurolinguistic Pro gramming, Cognitive Based Therapy and Hypnotherapy. Results generally occur in 3 sessions, sometimes sooner. If you're stuck, you need to see Anne. She goes deeper than talk therapy. See ad on page 12.

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 stimu lates a healing response in glands, organs and systems, resulting in better circulation, vitality and peace. Hot stone massage with essential oil in cluded 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 com munity 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.

Thermography

DEBBIE TROXELL, RN, MSNH

Thermographer

The Wellness Village

1404 Starling Dr, Richmond 804-683-7774

RVAThermography.com

Safe, non-invasive, radiationfree imaging. Preserve your breasts, heart health and much more. Live happier and health ier longer! Interpreted by Mat thew Lee, MD, RPh. See ad on page 8.

TMJ / Temporomandiblar Disorder

MIDLO MYO OROFACIAL

MYOFUNCTIONAL SPECIALTIES

Amanda Jeffrey, BS, Orofacial Myologist Huguenot Road, by appointment 804-464-4776; MidloMyo.com

Do you clench or grind your teeth? Midlo Myo can help ad dress the pain associated with chronic TMJ disorders by re training the muscles of the mouth and face to function and rest properly. We work with children and adults to discover and correct the root cause. Get relief today!

Waterproofing & Mold Remediation

BONE-DRY WATERPROOFING & FOUNDATION SYSTEMS

10375 Cedar Lane, Glen Allen 804-550-7717

Bone-DryWaterproofing.com

Bone-Dry will thor oughly assess and repair any existing moisture damage that can endanger your health, including mold and fungus reme diation, 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, dehu midification, encapsulation, insulation and more. See ad on page 5.

Yoga

GLENMORE YOGA & WELLNESS CENTER

Far West End Location

10442 Ridgefield Pkwy, Henrico 804-741-5267

Info@GlenmoreYoga.com GlenmoreYoga.com

Incorporate yoga into your life at Glenmore with inperson and online stu dent-focused, multi-level classes from Ageless Gentle, Beginner and Yin to Vinyasa Flow, Restor ative and Meditation. 200- and 300-Hour Teacher Training. Voted best Richmond Yoga Center. See ad on page 8.

HOLLY HENTY, E-RYT500

Kundalini Yoga & Meditation, Hatha Yoga, Mentorship HollyHenty.com Holly.Henty.Holistic@gmail.com

Heal, transform, evolve and grow – all while having fun! All are wel come in Holly's group indoor and outdoor classes, special events and private sessions. Move, breathe, chant and uplift your energy while in viting balance and harmony.

INTEGRAL YOGA® CENTER OF RICHMOND

Nora Vimala Pozzi, E-RYT500, C-IAYT 213 Roseneath Rd. 804-342-1061

• YogaHelps.com

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