July/August 2022, Natural Awakenings Richmond by NA Richmond

E E R

HEALTHY

LIVING

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THE

HEALTHY FOOD MOVEMENT Celebrating 20 Years in RVA!

COOL TREATS FOR HOT DAYS CREATE A POLLINATORFRIENDLY YARD HEALING TRAUMA

JULY/AUGUST 2022 | GREATER RICHMOND | NARICHMOND.COM

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Plan your own ‘Blue Zones,’ keys to your longest and healthiest life. Learn about ageism, how it interferes with our human experience, and celebrate growing older.

Sept 13-Oct 4 Get inspired! Connect with your own inner-self and the Earth around you, replace selfdefeating habits with renewed energy and purpose. in person

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from the publisher

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As I sit here enjoying a slightly cooler and less humid summer day, I find myself reflecting upon the year thus far. We are more than halfway through 2022 and I don’t know about you, but it has felt like a long, six-plus months. Globally, nationally, personally, there has been a lot to process—highs and lows. I am doing my best to acknowledge all of the feelings I am feeling and to let them pass, but that is sometimes easier said than done. I find in my most anxious moments, I seek what grounds me—one of my cats on my lap, deep breathing, a meditative walk in the woods, a conversation with a loved one, watching the bees buzz around the hive, enjoying a delicious Agriberry berry or cherry tomato from Jessica Coffey, Publisher the garden ... Sometimes we must get out of our heads and into our bodies to really work through our emotions and our traumas. The article, "Healing Trauma," touches more on that. And this issue contains a lot of great information about connecting more with the natural world around you, not just for your own well-being, but for healthier food, pollinator-friendly yards, better soil and more. I am excited to share that we are celebrating 20 years of publishing in the Greater Richmond area! Thanks to all of the businesses and readers that have supported this magical resource over the years. I still remain one of its biggest fans; every issue contains content that informs and delights and connects me with invaluable local resources for living a healthy life on a healthy planet. So, I invite you to find a comfortable, cool spot and settle into the pages of this magazine. Find something interesting to share with a friend or a neighbor. And when you’re done, maybe you’ll consider spending a little time just doing nothing. One of the reasons why so many of us feel scattered and anxious so often is that we spend far too much time do-ing than just be-ing. Marlaina Donato expands upon this in her piece, "The Art of Doing Nothing": Most of us can remember having the glorious ability to do absolutely nothing of practical significance as children. We rolled in the grass, laughed ourselves silly with friends on the street corner and happily squandered away Saturdays. Somewhere along the line, someone planted a seed in our brains that programmed us to believe that we must earn our existence. We became self-conscious perfectionists that equate leisure and “be-ing” with laziness. As adults, we see “non-doing” as something trivial, something forbidden, unless we become ill or injured, and only then can we shrug off the societal guilt trip. Somehow, well-being has become a luxury, and our physical bodies are paying for it. We feel old before our time and suffer Monday morning blues every day of the week. The Yiddish proverb, “The hardest work is to go idle,” rings truer than ever. We envy our beloved pets when they stretch out in a patch of inviting sun or dream away rainy days, not realizing that we, too, can curl up with the idea of doing nothing. Even foxes and squirrels pause in the survival game to soak up an hour of summer. Unplugging brings us back to our breath, aligns us with our true North and prompts our blood pressure to drop a few numbers. Taking a little time to exhale and watch the clouds overhead can also kickstart our immune systems. If need be, we can appease the to-do lister inside of us by scheduling half an hour of inactivity into the weekly calendar, and when we realize how much we like shooting the breeze, we can increase it to an hour. Consider the last time we gave ourselves permission to sip a little freedom and watch the grass grow. Poet Winifred Druhan noted, “Wasting time is being free.” We won’t win any accolades for doing nothing, but we’ll surely be happier. Happy Reading! Warmly,

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CONTENTS

HEALTHY LIVING HEALTHY PLANET

Natural Awakenings | Richmond | July/August 2022 Issue GREATER RICHMOND EDITION Publisher Associate Publisher Editors Writers Design & Production

Jessica Coffey Heather Nygren Theresa Archer Randy Kambic Martin Miron Peter Girardi Julie Peterson Patrick Floresca

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SUBSCRIPTIONS Subscriptions are available by sending $12 (for 6 issues) to the above address.

NATURAL AWAKENINGS COOL TREATS RICHMOND IS 20 YEARS OLD! FOR HOT DAYS

DIY Recipes Even Kids Can Make

NATIONAL TEAM CEO/Founder COO/Franchise Sales Layout & Design Financial Manager Asst. Director of Ops Digital Content Director National Advertising Administrative Assistant

Sharon Bruckman Joe Dunne Gabrielle W-Perillo Yolanda Shebert Heather Gibbs Rachael Oppy Lisa Doyle-Mitchell Anne-Marie Ryan

Natural Awakenings Publishing Corporation 4851 Tamiami Trail N., Ste. 200 Naples, FL 34103 NaturalAwakenings.com

16 THE HEALTHY FOOD MOVEMENT

Pandemic Trends Are Shaping Better Local Food Systems

Emerging Therapies Offer Fresh Hope

CANINE CALM

Create a Toxin-Free Yard for Critical Critters

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

HEALING TRAUMA

POLLINATOR HAVEN

Anti-Anxiety Tips for Dogs

26 HOW TO MAKE BACKYARD SOIL COME ALIVE

We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

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

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Natural Awakenings is a family of 45+ healthy living magazines celebrating 27 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet. NARichmond.com

DEPARTMENTS 8 news briefs 12 health briefs 14 global briefs 15 the james river matters 19 green living 22 healthy kids 22 healing ways 24 natural pet 26 eco tips 27 events 30 healthy living directory

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news briefs

Real Local RVA Building for the Future

New Art Exhibit at Glenmore Yoga

Samantha Jameson has joined Real Local RVA after more than a decade working in the local food movement advocating for small and comSamantha Jameson munity-based farms. As executive director, she looks forward to building on the already robust network of local farmers, producers and businesses in the Richmond area. Her vision is for Real Local RVA to act as the primary hub for networking, education and economic development for those promoting and participating in the local food movement in central Virginia. Established in 2013, the goal of Real Local RVA was to establish a network of informed, passionate and creative community members working to increase awareness and knowledge of locally grown food. The unique collaboration between many local businesses that are often in competition is one of Real Local RVA’s greatest strengths. Currently, Real Local RVA advocates for small farms and independent businesses to help build a larger economic impact, creates partnerships and facilitates connections and hosts events centered around highlighting the best of what the Richmond food system has to offer, including its monthly networking meetings that are open to the public. Under Jameson’s leadership and with feedback from focus groups and active and past participants, Real Local RVA hopes to add value to becoming a member by offering a jobs board to include all foodrelated jobs within 100 miles of Richmond; a business directory with an interactive map of members and a where-to-buy guide; an improved media kit; and mentorship for small business development, including access to key contacts in financial planning, real estate, insurance and marketing.

Glenmore Yoga and Wellness Center will showcase a new art exhibit, The Creative Life: The Art of Sarah Bolduc and Kimberly Ferguson, featuring a combination of mediums by Bolduc and watercolors by FerWatercolor (left) from Kimberly Ferguson. Fabric (right) from Sarah Bolduc. guson from July 13 through September 7. Glenmore’s space will be filled with an array of appealing, original art for all to enjoy and purchase. Glenmore Yoga is one of the first yoga centers in Richmond. Created in response to the need for a dedicated space for the practice of hatha yoga, Glenmore Yoga offers a calm, welcoming and safe environment for students of all levels. The center has grown and expanded over the years, but has never lost sight of its original intention and purpose to assist individuals in improving their health and quality of life through the integration of body, mind and breath. Location: 10442 Ridgefield Pkwy. For more information, call 804-741-5267 or visit GlenmoreYoga.com. See ads, pages 11, 32 and 35.

Mechanicsville Practitioners Celebrate 10 Years Celie Thomas had just sold her business as owner of a Tropical Smoothie Café and Steve Saunders was winding down his marina business. Good friends as school counselors in Henrico County years before, Thomas and Saunders ran into each other in 2012 and spent three hours catching up, remembering how much they missed their rich and satisfying work as counselors and brainstorming a way to do it again in the private sector. Celie Thomas and Steve Saunders of Main Channel Linda Frazier was working as a massage therapist with many talents and certifications, including energy work and creating reiki-infused jewelry, and longed for a haven of her own. Much to their good fortune, an insurance agent named Brandon Hedrick had just purchased a Mechanicsville house that he planned to renovate into offices for his own staff along with potential tenants. The space was just what Thomas, Saunders and Frazier were looking for. The three established their sacred spaces, became fast friends and launched Thomas and Saunders’ counseling business, The Main Channel, LLC, and Frazier’s Lighten Up Massage and Wellness. The ensuing 10 years have held many personal and professional challenges, but they persevered, cross-referred, shared many tears and much laughter, and ultimately survived and thrived. For more information, visit TheMainChannel.net and LightenUpMassageRVA.com. See listing, page 32.

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For more information, email Samantha@ RealLocalRVA.com or visit RealLocalRVA. com/membership-info.

Manifest a Better Life Local intuitive purpose coach and conflict resolution expert Sara Daves has written a new book, Manifest Like a Goddess, for women that want to access their feminine gifts to manifest with more ease and courageous men curious about how to tap into the magical feminine essence. She states, “The ability to manifest is a gift all humans possess, regardless of age, religion, ethnicity, life circumstances, cultural background or socioeconomic status. The barrier to accessing and utilizing this divine gift lies in social conditioning. We’ve been conditioned to believe that in order to get what we desire, we must either fall in line with societal standards or take full control and make everything happen on our own. Both of these options are oppressive.” She explains that conscious manifesting requires the use of both masculine and feminine energy, but society has devalued the feminine for centuries. “As a result, we’ve lost access to half our manifesting power. This book is for those who already know how to use their masculine energy to make stuff happen and wish to understand the powerful energy of the feminine that can help us co-create with the universe,” she says. Daves offers group manifesting coaching programs, conflict resolution facilitator training, private purpose coaching and retreats. For more information, call 804-837-0040 or visit SaraDaves.com.

Are YOU ready to reclaim your joy and well-being?

Celebrate Plant-Based Eating with Soul The third annual Soul Vegan Block Party is a festival with a mission to introduce and promote a plant-based lifestyle in a positive environment. Held from 1 to 7 p.m., September 10, at Chimborazo Park, it is an opportunity for the Richmond community to come together to support new and exciting plant-based vendors and other community groups with food, speakers, cooking demonstrations, music and a variety of small businesses and nonprofit organizations. Event founder and organizer Adriea Clarke is a lover of travel and all things culinary, and noticed a lack of diversity at vegan events when she traveled. In her few years of being vegan, she also observed a hesitancy in other African Americans about why they couldn’t be vegan. This is where the idea was born to host an event that promoted veganism, education and African American culture. Admission is free. Location: 3215 E. Broad St. For more information, visit SoulVeganBlockParty.com.

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New Composting Book by Local Authors Richmond locals Jacob Sequeira and Kassidy Coleman have a blog, A Better Impact, that focuses on small lifestyle changes anyone can make to have a better impact on the Earth and help with the current environmental crisis. To further reinforce the need for positive change, they recently released their first book, Casually Composting: Start Composting Today. It can be found at most online book retailers. Composting, the natural process of turning food scraps and organic waste into nutrient-rich fertilizer, is one of the most essential things one can do when reducing environmental impact. This illustrated beginner’s guide alleviates any anxieties that Kassidy Coleman & Jacob Sequeira may come with setting up and maintaining a home compost bin. In fact, composting can be done in any size living situation. This guide is an excellent resource for apartment dwellers, homeowners and even the classroom. Starting a compost bin is for all ages, and can be a fun family project.

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Natural Awakenings Richmond is 20 Years Old! by Julie Peterson ethics of life, my focus and experience To celebrate Natural Awakenings on reputable integrative methods of Richmond’s 20th year serving the healing and the beautiful purpose of local natural health and wellness the magazine to educate and share community, several integral coldifferent approaches to lifestyles, inlaborators to the magazine deviting those in the community to share scribed how it has helped educate their skills and expertise. It is a win-win local readers, connect the commodel of building a harmonious community and inspire positive change. munity.” Through these relationships and the For 27 years, the national family of community’s passion to spread the NA magazines has had the mission to message about healthy living on a provide communities with the tools healthy planet, this free publication and resources to lead healthier lives has been able to grow alongside the on a healthy planet. With more than 45 wellness community in the Greater local editions around the U.S., RichRichmond area. mond is in an elite group of cities that Barbara Marsh was the founding have formed such a strong health and Richmond publisher and is origiwellness network. nally from Naples, Florida, the home Sherron Marquina, DC, owner of of the very first Natural Awakenings Health InSyncs, enjoys supporting (NA) magazine. After moving to VirFirst Issue: May/June 2002 and participating in the local comginia, Marsh recognized that there munity of natural health healers and businesses in the Richwas no real means of exposure or connection for the natural mond area. “I believe that a consistent presence in the magazine health practitioners in the Richmond area and thus, the local NA provides a context of sustained participation in the community, Richmond magazine was born. “Practitioners readily supported transparent credibility and alignment with the values of the magme and, over time, distribution grew to include medical facilities. azine, which helps validate any recommendations to Health InThe community was open to learning about natural health,” says Syncs,” Marquina says. Marsh. “Then after 12 years of publishing, the perfect person apAs people read and refer to the magazine for the informative peared within weeks to take over the stewardship I had started. articles, many businesses featured in those articles or through Now 20 years later, it’s a testament to the magazine’s success calendar posts, news briefs, community resource guide listings that some early advertisers and practitioner delivery team memor participation in the annual Healthy Living Guide have found inbers are still involved.” creases in their patronage. “Barbara helped grow the magazine into a wonderful publica“Many of my patients over the years learned of me through tion and resource, and I have enjoyed being a part of it for the Natural Awakenings,” says Nancy A. Powell, M.D., owner of Rivpast nine years,” says current publisher Jessica Coffey. “I started er’s Way Healthcare of Virginia. “I want to present my capabilipublishing the magazine because I loved spending my free time ties as a holistic physician to a population that is looking for this learning about personal development and holistic living, I wanted kind of experience.” to become better connected with the local wellness community Baylor Rice, R.Ph., owner of South River Compounding Pharand it was my favorite local magazine to read. I’ve loved meetmacy, loves the diversity of articles. “I started with Natural Awaking practitioners, business owners and others in the community enings as a way to reach out and help support our local commuwho are doing such good work. It’s a joy to help promote their nity,” says Rice, who also found that it helped his business reach endeavors and events and see their businesses thrive. The sucmore patients and thus, change more lives. “We are all about cess of so many of these natural health and wellness businesses helping to optimize the health of our patients. The more we can says a lot about the overall health of our community.” reach, the more we can help.” Nora Vimala Pozzi, director of Integral Yoga Center of RichIndeed, that’s a large part of the magic of NA Richmond. Readmond, has been advertising with NA Richmond since the start. “I ers may be drawn to the free publication for an article, the relove many things about the magazine, that is why I have always source guide or a local wellness event, but they end up learning supported it in so many ways, including helping to distribute the about a wide range of topics, businesses and modalities they magazine,” says Pozzi. “The spirit of the magazine aligns with my 10 10

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“What I have learned from the magazine and this community has helped me and my family make healthier lifestyle choices. It has been such a rewarding experience.” perhaps didn’t know existed in the area. “I love hearing feedback about people being drawn down a healthier path of living simply by discovering what is available and what is possible with natural and holistic treatment methods, organic eating, greener lifestyle choices and more,” says Coffey. “What I have learned from the magazine and this community has helped me and my family make healthier lifestyle choices. It has been such a rewarding experience.” Practitioners featured in the magazine even use it to recommend other practitioners and businesses. “It’s a wonderful resource with talented, like-minded individuals listed, which we use as a reference many times over with our clients,” says Kathleen Baker, owner of Glenmore Yoga & Wellness Center and another advertiser that has been with the magazine since its start in Richmond. “We have always felt that this publication is where our potential students would be drawn to find information and providers and have found this to be the case.” “We have always been active in the Richmond community,” says Coffey. “Over the years, we have sponsored many wonderful local events, including Veg Fest, the Peace Fest, Peace Love RVA (Richmond’s Yoga Festival) and the Environmental Film Fest. We love promoting businesses and events in the print magazine and online through the website and via social media. We also enjoy spreading the good news that is happening in our community, such as the James River Association’s hard work to keep the James River healthy and safe to enjoy; Gini Bonnell’s famous Be Kind signs that started popping up in the local neighborhood of Stratford Hills and now there are more than 65,000 signs worldwide spreading the message of kindness and peace; The Innerwork Center’s programs that inspire curiosity, cultivate mindfulness and awaken the spirit; and Project Yoga Richmond’s tireless efforts to make yoga affordable, accessible and inclusive.” NA Richmond is distributed to over 145 strategic locations, including Ellwood Thompsons, Whole Foods, Good Foods, most area libraries, select Food Lion and Wawa stores, and numerous practitioner offices such as Apex MD, South River Compounding Pharmacy, RVA Physical Therapy, Lotus Professional College and Rx3 Compounding Pharmacy. Pozzi sums it up: “Natural Awakenings is user-friendly, community-oriented, pleasant to the eyes with colorful covers and inviting topics of interest to those who want to address their health, both preventative and therapeutically, in natural ways through responsible credible sources.” Julie Peterson writes on wellness and environmental issues. For more information on becoming a distribution location or having your event or business featured in the magazine, contact Jessica Coffey at Jessica@NARichmond.com. Be sure to let our advertisers know you found them in

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It is widely known that heavy drinking harms the brain, but even drinking as little as a few beers or glasses of wine per week will reduce brain volume, according to a new study of 36,000 adults. Researchers led by a University of Pennsylvania team reported in Nature Communications that alcohol consumption even at modest levels may carry risks to the brain, shrinking it in ways similar to the aging process. The study was conducted using the UK Biobank, a dataset from 500,000 British middleaged and older adults that includes genetic and medical information, including white and gray matter volume in different regions of the brain. The researchers found that the more alcohol people consumed on average, the greater the brain damage. Going from zero to a daily average of one alcohol unit (half a beer or half a glass of wine) is linked with the equivalent of a half a year of aging in 50-year-olds. Drinking an average of two units a day (a pint of beer or glass of wine) produces changes in the brain equivalent to aging two years. The difference between zero and four units (two beers or glasses of wine) was equal to more than 10 years of aging. “It’s not linear,” says study co-author Remi Daviet. “It gets worse the more you drink. There is some evidence that the effect of drinking on the brain is exponential. That means that cutting back on that final drink of the night might have a big effect in terms of brain aging.”

Our national parks are places of unparalleled scenic beauty and wildlife for all of us to enjoy. These national treasures are being threatened by plastic trash. Nonprofit Free the Ocean is circulating a petition to Get Single-Use Plastic Out of U.S. National Parks. Sign it at Tinyurl.com/PlasticParkPetition. 12

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Ban Plastics in National Parks

For the one in three Americans that are sleep-deprived, working out with resistance exercises to strengthen muscles may produce longer and deeper shuteye than aerobics, new research from the American Heart Association shows. In a 12-month study, researchers randomly assigned 386 inactive, overweight adults with high blood pressure to one of several groups that worked out for an hour three times a week. A resistance exercise group did three sets of eight to 16 repetitions on 12 machines; the aerobics group used treadmills, bicycles or elliptical machines; a combo group used both; and a control group did no supervised exercise. Among the 42 percent of participants that were not getting at least seven hours of sleep at the study’s start, sleep duration increased by an average of 40 minutes for the resistance exercise group compared to an increase of about 23 minutes in the aerobic exercise group and about 17 minutes in the combined exercise group. “If your sleep has gotten noticeably worse over the past two stressful years, consider incorporating two or more resistance exercise training sessions into your regular exercise routine to improve your general muscle and bone health, as well as your sleep,” says study author Angelique Brellenthin, assistant professor of kinesiology at Iowa State University, in Ames.

Try Music and Muscle Relaxation to Lower Surgery Anxiety Surgery often activates high levels of anxiety in patients, but a Chinese pilot study of 116 women undergoing operations for gynecological cancer found that simple strategies dubbed “expressive arts therapy” can help. In the study group, women were encouraged to dance and do handicrafts while listening to music the day before the surgery. They practiced progressive muscle relaxation and listened to music immediately after the surgery, and on the day before their release, they were invited to write and draw to express their emotions. The researchers found that women in the therapy group experienced significantly less anxiety during their operations than women in a placebo group, although the effects didn’t continue after discharge. Ninety-eight percent of the women found the therapy beneficial. sasirin pamai/EyeEm/AdobeStock.com

Cut Back on Booze to Protect the Brain

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Pump Iron to Boost Sleep

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global briefs

Chow Time

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A new survey by the University of Exeter published in Social Psychological and Personality Science shows that children differ dramatically from adults in their moral views on animals. Researchers asked a group of 479 children and adults ages 9 to 11, 18 to 21 and 29 to 59 about the moral status and treatment of farm animals (pigs), pets (dogs) and people. The youngest participants said that farm animals should be treated the same as people and pets, and think eating animals is less morally acceptable than do adults. The two older groups held more traditional views. The findings suggest that speciesism, the moral imperative that gives different value to different animals, is learned as we become socialized. Dr. Luke McGuire says, “Humans’ relationship with animals is full of ethical double standards. Some animals are beloved household companions while others are kept in factory farms for economic benefit. Dogs are our friends, pigs are food.” McGuire notes, “If we want people to move towards more plantbased diets for environmental reasons, we have to disrupt the current system somewhere. For example, if children ate more plantbased food in schools, that might be more in line with their moral values, and might reduce the normalisation towards adult values that we identify in this study.”

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Easy Beezy

Weeds Attract Pollinators to Increase Harvests

A recent study published in Insects compared mango trees at a local farm in Homestead, Florida, where one plot of trees had weeds growing around them and another plot was maintained to be weed-free. It turns out that the presence of weeds benefits trees and pollinators. “Weeds actually do a lot of good. It might be helpful to think of them of wildflowers,” says Blaire Kleiman, the Florida International University Institute of Environment graduate teaching assistant and alumna who, under the guidance of professors Suzanne Koptur and Krishnaswamy Jayachandran, undertook this research funded by the U.S. Department of Agriculture’s Hispanic-Serving Institutions Education Grants program. Fruit trees can’t live without pollinators. Bees and other insects have been shown to increase the size and quality of yields from 70 percent of the leading, economically important crops in the world, but it’s getting harder to bring bees to the trees. Over the last 30 years, pollinator numbers have declined significantly. Farmers already rely on insectary plants to attract pollinators, and Kleiman notes that her findings apply to 80 percent of all flowering plants of Earth, including vegetables like tomatoes, beans, eggplants and squash. She wants her study to help farmers also reduce the use of chemical pesticides that harm pollinators. 14

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HOW TO MAKE BACKYARD SOIL COME ALIVE by Peter Girardi Healthy soil equals healthy plants and trees in much the same way that a healthy gut equals a healthy human. A variety of organisms live in the soil, including bacteria, fungi, microarthropods, nematodes (fungal and bacterial-feeding), protozoa (amoebae, flagellates and ciliates), earthworms and insects. Very few soil organisms are pests. These organisms live on organic matter or other soil organisms and perform a number of vital processes: • help soil form from original parent rock material • contribute to the aggregation of soil particles • enhance cycling of nutrients • transform nutrients from one form to another • assist plants to obtain nutrients from soil • degrade toxic substances in soil • minimize disease in plants • assist or hinder water penetration into soil Keeping soil covered with plants, cover crops, grass or mulch will help keep it healthy and full of living microbes. Bare soil gets too dry, too hot and can damage or kill the microbes living in the soil, and it is more prone to runoff and erosion. Plant a yard like a healthy forest, with different species and sizes of trees and plants as well as groundcover plants. It is never too late to start improving a yard or soil; just start small and the rest can happen organically over time. Some of the steps you can take include: 1. Begin composting at home and get the compost back into your yard and soil. 2. Mulch a larger portion of tree roots in your yard. 3. Convert some of the grass into a garden using native plants. 4. Eliminate the use of herbicides or pesticides to help protect the living microbes in the soil. 5. Keep leaves around the trees and yard and use a mower to render them into smaller pieces. 6. Support local farmers and community gardens that are caring for the soil. Peter Girardi is an ISA-Certified Arborist with True Timber Arborists, Richmond’s Tree Care Company. For more information, visit TrueTimber.net. See ad, page 15.

the james river matters

Removing Invasives from the James River Native plants are quickly becoming more and more popular for planting as they attract pollinators, provide habitat for a variety of wildlife and thrive in our local climate with minimal irrigation and maintenance. Invasive species are organisms that have been introduced, whether accidentally or intentionally, to an ecosystem in which they do not belong. They can include plants, fish, insects or any other living being, categorized by their ability to out-compete native species and form a negative impact on their environment. They do this in myriad ways, including growing faster than native species, having no natural predators or diseases, smothering out habitat or poisoning their competition. Invasive species are not only dangerous to our environments and ecosystems, they can also be very expensive. National Invasive Species Awareness Week estimates that invasive species cost the U.S. $120 billion annually and affect over 100 million acres of land. Most of us see invasive species every day, and it’s likely that we have several invasive plants growing in our yards or on our properties. Some of the most common include English Ivy, Japanese Honeysuckle, Winter Creeper, Japanese Stiltgrass, Autumn Olive, Oriental Bittersweet, Chinese Privet, Tree-of-Heaven, Mile-a-Minute and Garlic Mustard. There are steps that can be taken to minimize invasive species:

at home. Avoiding invasive plant species and using regionally native plants in conservation landscaping, rain gardens, riparian buffers and living shorelines can make a big difference for the river by helping to reduce pollution caused by stormwater runoff. Removing these unwanted pests from our yards and communities will help preserve the precious tree canopy, restore waterways and give native plants an opportunity to thrive. For more information, visit TheJamesRiver.org/What-You-Can-Do/ Help-The-James-In-Your-Community.

Identify. We need to identify these pesky plants so we can begin removing them. Reach out to local organizations that specialize in invasive removal and replacement such as the Blue Ridge Partnership for Regional Invasive Species Management.

Remove. Get involved with invasive species removal on a larger level through volunteering with a group like the James River Association (JRA) and the James River Park System Invasive Plant Task Force. JRA offers monthly volunteer opportunities to remove invasive species at Chapel Island, which includes the opportunity to discuss invasive identification and treatment options.

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Plant Native. One of the most impactful and fun ways to make a difference is to plant native. This is one of five pledges in the JRA River Hero Homes program, which helps residents of the James River watershed implement river-friendly practices 15

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804-218-TREE | July/August 2022

THE HEALTHY FOOD MOVEMENT Pandemic Trends are Shaping Better Local Food Systems

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by Bob Benenson

ike so much else on the planet, the two-year coronavirus pandemic turned the health food world upside-down. “I found myself thinking real dystopian and wondering if people would be able to survive if grocery stores crumbled,” recalls Diana Mondragón, of Rockford, Illinois. “That scary thought train reminded me that I want to learn how to be more self-sustainable.” Her once-occasional drop-bys to farmers markets are now an essential weekly ritual. “I want to support local farmers and food producers to help communities grow stronger and healthier,” she says. When the long supply chains of the conventional food system became disrupted, many Americans found themselves feeling insecure about food availability for the first time in their lives. The industrialized food system that had operated so efficiently for many generations had relied on long and complicated supply links; when they broke down or became gridlocked, the result was empty supermarket shelves and long waits for home deliveries. Add the economic repercussions and job losses, and about one in nine households lacked enough nutritious food to sustain a healthy life, report researchers from New York University. Faced with the system’s shortcomings, a noteworthy outcome has been a surge in demand for healthier food production using sustainable and humane practices. Unable to drop by a nearby grocery store and get whatever they wanted whenever they wanted it, many consumers began buying locally grown produce for both practical and environmental reasons. After two high-growth 16

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decades, farmers markets initially took a hit during pandemic closures, but they have since bounced back with renewed energy. A wide range of innovative solutions are being pursued by e-commerce entrepreneurs and food-equity advocates to get healthier local food into more hands and more neighborhoods.

SURGING CONCERNS

Sales of natural and organic products in the U.S. grew by about 10 percent in 2020, the year of the COVID-19 outbreak, and by another 8 percent in 2021, reports SPINS, a Chicago-based data research firm, in Nutrition Business Journal. Sales growth in that sector was six to seven times larger than for conventional products, which experienced barely any sales growth at all. Helping spur the trend, cheap food at supermarkets isn’t so cheap anymore, making organic food look better by comparison. The research company Data Weave reported in March that conventional food prices jumped by 11 percent in the previous 12 months of the pandemic, while prices for organic food increased by a relatively modest 2 to 4 percent. The price pressures on conventional food “will continue to go up rapidly,” says Matt Tortora, co-founder of WhatsGood, a Rhode Island-based food e-commerce company. “The war between Russia and Ukraine is going to exacerbate that issue. And it seems like most of what’s going on in the world is going to affect our global supply chains even further, and in more profound ways than just our gas pump.”

Food-to-Table Creativity

The dominance of supermarkets and big-box stores in the years following World War II greatly diminished supply and demand of farm-fresh local food. A back-to-the-future trend that started taking hold a generation ago spurred a five-fold increase in the number of farmers markets across the nation, along with a proliferation of farms selling community supported agriculture subscriptions that delivered weekly batches of fresh produce to members. These increased sales enabled many small farmers to offset the body blow from business lost due to pandemic-related restaurant shutdowns; a number of them thrived, with record sales. The signs for the 2022 outdoor market season have been encouraging. Green City Market, widely regarded as Chicago’s premier farmers market, reported more than 13,000 visitors in a six-hour span on May 7, even though the weather was still on the cool side and few spring crops were in season after a chilly and wet April. At the same time, a previously little-used conduit for local health food sales—e-commerce—shows signs of spurring long-term growth. Some individual producers nimbly built out their webbased product sales by also providing home delivery, previously a rarity in the local food scene. For example, the e-commerce site Avrom Farm (AvromFarm.com), of Ripon, Wisconsin, sells not only its own products, but also goods from other farmers, and Three Sisters Garden, of Kankakee, Illinois, which raises specialty vegetables, has converted entirely to e-commerce and home delivery. Taking this concept to the next level is WhatsGood, which in 2014 began providing home delivery and pickup services for

farmers markets in several cities. In the pandemic, the company became a lifeline to connect farmers with consumers at a time when stay-at-home orders and social distancing concerns hampered or closed farmers markets. Late last year, WhatsGood introduced a new business model that bypasses farmers markets to allow consumers to order goods online directly from farmers for home delivery. SourceWhatsGood.com now operates in 21 states. Tortora estimates that demand for local food is about 12 times greater than it was before the pandemic, even as supermarkets again start stocking more faraway-grown, conventional produce.

EVEN BETTER FOR THE PLANET

While the pandemic created a sense of urgency about healthier eating, it also elevated concerns about the health of the living environment. An April 2022 study issued by New York University’s Stern Center for Sustainable Business found that products specifically marketed as sustainable had a 17 percent share of the market for consumer-packaged goods, up from 13.3 percent in 2015. Nearly half of all products introduced in 2021 touted sustainability benefits, up from 28 percent in 2017. Organic food sales in 2021 amounted to $51 billion; 30 years earlier, that market was estimated at a mere $1 billion, says the SPINS report. Now there is growing support to take stewardship of the land to the next level through regenerative agriculture practices which focus on building and maintaining the health and biological vitality of the nation’s soils, and in some cases, means restoring soils stripped of their vitality by conventional farming practices. It has

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been most heavily promoted by the Rodale Institute, based in Emmaus, Pennsylvania, which has developed standards for a Regenerative Organic Certified food label. The sustainability issue resonates deeply with people like Katlin Smith, founder and CEO of Chicago-based Simple Mills, a 10-year-old company that’s widely recognized as the preeminent natural baking mix brand nationally. “I started the company after seeing what a huge impact food has on all of our bodies, and I realized how much we had processed the heck out of our food. And it was really undermining people’s health,” she says. In the last two years, the company has expanded its focus to work with farmers to improve soil health and biodiversity, and reduce greenhouse gas emissions. It recently joined forces with the frozen smoothie company Daily Harvest and gluten-free frozen pizza maker Capello’s to advance regenerative soil practices in almond growing. “Regenerative agriculture is really just growing food in a way that leans into nature and builds a healthy ecosystem for all who are involved,” says Smith.

SUPPLYING UNDERSERVED COMMUNITIES

Local food communities around the country are also playing an increasingly dynamic role in addressing food equity, access and security issues. Less than a decade ago, fewer than half of all farmers markets nationwide accepted federal Supplemental Nutrition Assistance Program benefits for purchases. Today, backed by U.S. Department of Agriculture funding, most do, with many markets accepting state-backed debit cards. To further increase access to locally produced food for lower-income families, many states provide matching shopping funds up to a certain limit, as do programs run by nonprofit organizations such as California’s Market Match and Double Up Bucks, run by the Michigan Fair Food Network. To get healthy produce to people that live in urban “food deserts”, nonprofits are pioneering creative approaches. The Urban Growers Collective operates eight farms on 11 acres of land on Chicago’s Southside that combine education, training and leadership development with the growth of organic crops, which are then driven in a “Fresh Moves” bus to local community and health centers, and churches. Founded by food justice advocates Laurell Sims and Erika Allen, the Collective worked with a coalition of nonprofits during the pandemic to deliver boxes of free food to households in underserved neighborhoods across the city. The pandemic “forced us to do some of the things we’d been talking about, but said we don’t have time yet. We just dived in,” Sims says. The dramatic impact of the COVID-19 crisis drove up local interest in the Collective’s community gardens, with the number of volunteers jumping from 10 to 50. “It made a lot of people realize this ain’t no joke. People close to us were passing away,” says farm manager Malcolm Evans, who started volunteering for the Collective a decade ago as a teenager growing up in a nearby public housing project. “People wanted to really know how to grow food. We’ve been doing it for years, trying to bring this to folks’ attention. Everybody needs to understand food and know where it comes from.” Bob Benenson is publisher and writer of Local Food Forum, a newsletter that covers all aspects of the local food community in the Chicago region. He can be contacted at Bob@LocalFood Forum.com.

green living

crops or look into companion planting to learn which plants work well together. Ensure the soil has what each plant needs. For example, blueberries require an acidic soil. Pesticides address the symptom rather than the problem. Killing pests may be a temporary fix, but won’t address the underlying cause, so the problem will likely return. Even so-called “reduced risk” products contain concerning chemicals for pollinators. Always try non-chemical solutions first. For example, instead of applying a fungicide to address powdery mildew, water the affected plant less and prune it to improve air flow.

Pollinator Haven CREATE A TOXIN-FREE YARD FOR CRITICAL CRITTERS by Sandra Yeyati

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ECO-FRIENDLY PEST MANAGEMENT

imée Code has stopped trying to grow roses in her Eugene, Oregon, backyard, where the ground is too muddy for them to flourish. If we stick to plants that do well in our own region, they’ll be less susceptible to disease and pests, and we won’t need to use dangerous chemicals in our gardens, says the pesticide program director at the Xerces Society for Invertebrate Conservation. Code works to preserve invertebrate species that are threatened by habitat loss, climate change and pesticides. “Many of these animals provide valuable services,” she says. “Solitary wasps feed their young certain caterpillars that we consider pests because they eat our crops. Riverbed mussels filter our water. Stone flies help break down organic matter. Bees are effective pollinators, helping to sustain our most nutritious food sources.” U.S. bees are declining at alarming rates, thanks in part to neonicotinoids and other harmful pesticides, Code reports. The good news is that a few gardening modifications can provide food and safe haven for beneficial invertebrates, while keeping our families (and pets) free from scary chemicals.

GARDENING TIPS FROM AIMÉE CODE Create a resilient garden with hardy, native plants that invite both pollinators and natural enemies like solitary wasps, lacewings and hoverflies, which help control pest populations. Use restraint when trimming plants or clearing debris. Many bees create nests inside pithy stems and downed wood or underneath bunch grasses and fallen leaves. Develop a greater tolerance for weeds, embracing a slightly wilder garden aesthetic. Avoid using herbicides by mulching and manually pulling weeds before they go to seed. A few pests in the vegetable garden are okay, as long as they don’t harm overall production. Search online for non-chemical solutions by vegetable type and location. As in farming, try rotating

According to Ryan Anderson, community integrated pest management manager at the IPM Institute of North America, “Chemicals should only be used in a lawn or garden as a last resort, and even then, only the least amount of the least harmful product.” For reduced-risk and organic product lists, visit Tinyurl.com/EPAPesticideList and MidwestGrowsGreen.org. Anderson laments the rampant overuse of noxious products, including glyphosate and 2,4-D, which are classified as probable and possible carcinogens, respectively, by the International Agency for Research on Cancer; commercial fertilizers that lead to nitrogen and phosphorus runoffs, threatening marine wildlife; and pyrethroid insecticides for mosquito control, which kill most insects. He champions sustainable measures, starting with a reduction of turf grass. “People like sitting on their lawn, but try keeping it as minuscule as possible and plant native plants which require less maintenance,” he says. “Make sure you’re not planting grass where grass doesn’t want to grow.” Consider an eco-lawn with micro-clover in the mix, Anderson advises. “Clover recycles nitrogen and stays green in drought conditions, so you don’t have to fertilize or water, and you only need to mow eco-lawns once a month.”

LAWN CARE STRATEGIES FROM RYAN ANDERSON For weeds, the best defense is a dense, deeply rooted, turf grass system that will out-compete for air, water, nutrients and sunlight. Aerate the lawn in the fall by removing narrow, three-to-sixinch-deep cores and leaving them on the soil. After a day or two, mow the cores over to return nutrients to the soil. Spread turf seed over bare-soil areas and over the entire lawn whenever aeration is conducted. Before or after aerating, spread one-quarter to one-half inch of compost over the lawn to promote a nutrient- and microbiologyrich, spongy soil structure. Visit CompostingCouncil.org for reputable suppliers and DIY instructions for high-quality compost. Apply leaf mulch and grass clippings to feed and promote protozoa, bacteria and fungi that break down organic matter, recycle nutrients, inhibit plant pathogens, balance pH and aerate the soil. Mow less often and as high as possible to minimize stressing the grass plant. Lawns need only a single, one-inch watering per week. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

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| | July/August July/August2022 2022

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healthy kids

Cool Treats for Hot Days DIY RECIPES EVEN KIDS CAN MAKE

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by Sheila Julson

any of us have fond childhood memories of cool confections from the neighborhood ice cream truck on sultry summer days. By creating homemade, hot-weather treats with our kids, we get to enjoy the delights of fresh, seasonal produce and inventive flavor combinations, while also providing our kids with kitchen fun, healthy fare without unwelcome additives and summertime memories of their own. “There are plenty of frozen treats from the grocery store that are in the natural or organic categories, but sometimes those still have levels of sweeteners, sugar or other preservatives that we don’t want or need,” says Annie Wegner LeFort, a Milwaukee-based chef and founder of the healthy living business EatMoveMKE. com. She has been making frozen pops for her 13-year-old daughter Vera since she was a toddler. Anything that is homemade is more economical and has less packaging, Wegner LeFort says. 20 20

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Pop molds can be used over and over, and even cups can be used and reused as molds to reduce waste.

CRAFTING COOL TREATS Making frozen pops can be as easy as mashing fruits and other ingredients in a bowl, pouring the mixture into molds and freezing them. A blender or a food processor can be used to make a smoother mix, with parents supervising younger kids. Older children that know how to use small appliances can safely blend—and clean up—without supervision. Wegner LeFort notes that young kids might enjoy straightforward flavor combinations, but older kids with more developed palates can experiment with herbs or exotic concoctions. Parents can deftly blend vegetables and herbs into frozen pops and refreshing summer smoothies without being detected by finicky eaters. She recommends adding spinach to fruit blends with berries or dark-colored fruits: “You don’t even really

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see the greens. They are overtaken by the blue and purple fruits.” Beets or beet juice, which is high in iron and vitamins, also add a beautiful color to berry blends. Cooked and mashed sweet potatoes lend a vibrant orange to red and yellow blends made with strawberries or pineapple. Gwen Eberly, a Lancaster, Pennsylvania-based chef who teaches cooking to kids and teens through the Zest! cooking school, recalls making healthy, decadent, frozen orange cream pops with her mother and enjoying them on her farmhouse porch on hot summer days. “The original orange cream pops recipe came from a cookbook called More With Less, a compilation of recipes offered by Mennonite women in the 1970s,” Eberly says. She made them with her own children when they were young, and they became a family favorite. Now, as teenagers, they make the treats themselves all year long. Other simple cool snacks include monkey tails—frozen bananas rolled in melted chocolate. “That’s a simple and healthy treat that can be topped with nuts or seeds. If you use dark chocolate, that helps cut down on sugar,” Wegner LeFort advises. Ice cream sandwiches can be made with either store-bought or homemade cookies and ice cream. “Those have endless options for creativity and different flavor combinations.” Jessi Walter Brelsford, founder and “Chief Bud” at the cooking school Taste Buds Kitchen, based in New York City, recommends putting a fun twist on fruit salad with Rainbow Kabobs, which parents and kids can make together. “Our recipe uses fresh, summer favorites like strawberries, cantaloupe, kiwis and blueberries, but depending on your family’s preferences, you can easily make these with any fruit sturdy enough to go on the skewers,” she says. “Kids love helping out, so get them even more excited to be involved by using cool tools together, like a melon baller or crinkle cutter. It will help them practice fine motor skills and pattern recognition by threading the fruits onto the skewers in specific patterns.” With a little encouragement and experimentation, kids will be proudly and happily creating their own delicious and healthy summer snacks. Sheila Julson is a freelance writer and regular contributor to Natural Awakenings magazine.

RAINBOW FRUIT KABOBS YIELD: 18 SERVINGS

photo courtesy of Taste Buds Kitchen

18 4-inch bamboo knot picks 9 strawberries, cut in half 6 oz cantaloupe, cut into balls or ½-inch cubes 1 banana, cut into half-moons 2 kiwis, cut into half-moons 18 blueberries 18 purple grapes Prepare fruit for kabobs. Cut strawberries in half. Cut cantaloupe into ½-inch cubes or use a melon baller to make balls. Cut bananas and kiwis into half-moons. Leave blueberries and grapes whole.

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Thread fruit pieces onto bamboo knot picks, placing fruit in the rainbow order of color: strawberries, cantaloupe, bananas, kiwis, blueberries and purple grapes. Skewer the grape last, so that it can be used to cover the pointy end of the stick. Put one piece of each fruit on each skewer. Arrange the fruit kabobs decoratively on a serving platter. Recipe and photo courtesy of Taste Buds Kitchen.

Debbie Troxell, RN, MSNH Thermographer RVAThermography.com • 804-683-7774

MIXED BERRY POPS YIELD: 8 SERVINGS 2 cups mixed berries (frozen or fresh) 1 ripe banana ¾ cup fresh-squeezed orange juice 1 cup milk 1 cup plain yogurt 1 Tbsp honey

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Breast and Health imaging to keep you living happily longer. Combine all the ingredients in a blender and process until smooth. Pour blended mixture into molds, leaving ½ inch for it to expand. Freeze until hard, about 4 hours. When ready to eat, run under warm water and remove from the mold.

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Variations: omit bananas or substitute milk with full-fat coconut milk. For smoothies, add 2 cups of ice to the recipe and pour the blended mixture into a glass. Recipe courtesy of Gwen Eberly. Be sure to let our advertisers know you found them in

| July/August 2022

healing ways

Healing Trauma EMERGING THERAPIES OFFER FRESH HOPE

efugee children with tear-stained faces, the frail elderly being wheeled away from floods or fires, the sobbing families of gunshot victims—the faces of trauma are seen in every heartbreaking newscast. And the faces are even closer to us than that, walking down the street: a woman that recoils from touch, a child that has withdrawn into himself, a man with incoherent bursts of anger. The trauma of death, cruelty and destruction has always been part of the human experience. In the U.S., surveys show that as many as 60 to 70 percent of people report being traumatized by sexual assault, accidents, violence, war combat or other causes, and as many as one in 11 may be diagnosed in their lifetime with the more severe post-traumatic stress disorder (PTSD). The encouraging news is that in the last few decades, a revolution has occurred in the recognition of how widespread trauma is and how deeply embedded it can be, not only in our behaviors but in our bodies. That, in turn, has led to effective and ever-evolving approaches to heal what’s been broken. “Although trauma and PTSD are visible in the culture everywhere now, from films to popular literature and from legal to 22

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mental health fields, until 1980 the topic was virtually non-existent,” says San Francisco psychologist, PTSD researcher and author Harvey Schwartz, Ph.D., who has treated trauma clients in clinical practice for 35 years. “After it became a legitimate diagnosis in 1980, long-overdue research and development of clinical protocols occurred, and today, almost every tradition and subculture within the mental health field has its own model of how to treat trauma.” Shaping the ongoing dialogue has been the research of Boston psychiatrist Bessel van der Kolk, whose 2014 book, The Body Keeps the Score, has occupied the top rung of The New York Times bestseller list for three years. In magnetic imaging studies, he found that when a person is thrust into a terrorizing incident, the cognitive functions in the brain’s temporal lobe shut down and activity shifts to the self-defense mode of the amygdala. When the person responds by fighting, fleeing or freezing, physiological reactions kick in, which armor the body and trap emotions and thinking in that fraught moment, distorting future perceptions and experiences. He argues that any true healing of trauma must include “bottom-up” modalities focusing on the body rather than only mental “top-down” insights. He also insists that no single treatment alone is likely enough and no combination of treatments will be the same for every person. Christine Songco, a Los Angeles dental hygienist and wellness coach, used cognitive therapy, journaling and meditation to relieve the trauma of a grueling bout with cancer, but hearing loud and angry voices still made her panic. What ultimately proved healing was an hour-long session of Eye Movement Desensitization and Reprocessing (EMDR), in which she followed a therapist’s prompt to move her eyes back and forth while memories surfaced. “It got to the root of my fear and anxiety and the source of my trauma without hours of therapy talking sessions, but I do think the other work I did set the stage for EMDR to be effective for me,” she says. Schwartz says that two major approaches to treating PTSD have emerged: cognitive and experiential. Cognitive, or “talk therapies”, supported by academic research and insurance companies, emphasize mentally processing painful memories to manage such symptoms as nightmares, flashbacks and explosive anger, often using anti-anxiety and antidepressant medications. They can include such strategies as narrative recall, slowly increasing exposure to the traumatic material, mindfulness training and deep breathing exercises. “Cognitive approaches help survivors learn how to become an expert of themselves so that they can respond to their trauma in

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by Ronica O’Hara

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a healthier way,” says psychologist Sabina Mauro, of Yardley, Pennsylvania, author of The Mindfulness Workbook for PTSD. This type of therapy can take months to years and effectively treats about half of PTSD sufferers. Experiential approaches, which have been researched less, but have engendered substantial therapist enthusiasm, do a “deep dive” to work through traumatic patterning embedded in a person’s mind, body and psyche. “They help people restore not only their nervous systems, but their capacity for self-trust and self-forgiveness and their capacity for connection to their bodies and others,” says Schwartz. These modalities mostly focus, at least at first, on physical sensations rather than intellectual comprehension. For example, Somatic Experiencing defuses deeply held, fear-based contractions in the body by integrating those sensations with peaceful alternatives. EMDR, once an outlier but now practiced globally and endorsed by the World Health Organization, uses eye movements to lower the emotional charge of a traumatic memory. Internal Family Systems repairs a wounded psyche by relating a person’s deeply felt, damaged “child parts” to their essential goodness. To re-inhabit parts of the body frozen in the past by trauma, patients may be encouraged to use somatic meditations, trauma-informed yoga, acupuncture, massage and martial arts, as well as art, music, dance and other forms of expression. Psychedelics, which if used carefully can open a trauma sufferer to a larger sense of purpose, may become a legal option in a few years. In a recent U.S. Food and Drug Administration-approved Phase 3 clinical trial on MDMA (previously called ecstasy), 67 percent of participants no longer met the criteria for PTSD after three therapist-guided sessions. Says Schwartz, “It can feel like a supermarket of options out there, so people need to read, become informed consumers and combine treatments at times. We have to think of the mind, the body and the spiritual as all needing attention and integration.” Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com.

TRAUMA TREATMENT OPTIONS Dozens of approaches are available for treating trauma, and experienced therapists often mix and match cognitive and experiential modalities to meet a patient’s needs. “Choose the therapist over the method, as research repeatedly shows that the therapeutic relationship is the most important factor in any successful therapy,” advises internationally recognized PTSD specialist Babette Rothschild, author of The Body Remembers, Revolutionizing Trauma Treatment and 8 Keys to Safe Trauma Recovery. Some primary approaches, with links to practitioners, are: Cognitive Behavioral Therapy works to process the traumatic event and change negative thought patterns connected to it. Usually involving 12 to 20 sessions, it is the most thoroughly studied approach and has been shown to be effective for about half of patients with good, long-term retention of outcomes. Some variations are Cognitive Processing Therapy, Dialectical Behavioral Therapy and Mindfulness-Based Cognitive Therapy. Find a practitioner at Tinyurl.com/CBTpractitioner. Prolonged Exposure Therapy helps a patient overcome the fear and anxiety of a trauma by re-experiencing elements of it in a safe environment, using imagination and sometimes virtual reality. It is often used by cognitive therapists. Eye Movement Desensitization and Reprocessing (EMDR) uses sound, motion, touch, even a pencil to direct a client’s eyes back and forth, thus integrating parts of the brain; memories emerge, but without a heavy emotional charge. A key part of Veterans Administration therapy, it is recommended by the World Health Organization. Some studies show that 84 to 90 percent of single-trauma victims no longer have PTSD after three, 90-minute sessions. Find a practitioner at Emdria.org/directory. Brainspotting is an emerging outgrowth of EMDR that involves helping a client fixate on a location in the eye that pinpoints specific traumatic memories. Research is scant, but suggests it may be as or more

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effective than EMDR. Find a practitioner at Brainspotting.com/directory. Somatic Experiencing has a client pendulate between subtle sensations of trauma in the body and safe, peaceful feelings, which allows the trauma to be gently released. Although extensive research remains to be done, more than 120,000 professionals in 30 countries have been formally trained in it. Find a practitioner at Directory.TraumaHealing.org. Internal Family Systems explores different “parts” of a personality held together by a benevolent core consciousness, which allows those parts damaged and hurt by trauma to express themselves and feel self-compassion. It is recommended by leading trauma theorist Bessel van der Kolk. Find a practitioner at Ifs-institute.com/practitioners. Emotional Freedom Technique shows a client how to tap certain rhythms related to acupuncture meridians on the face and the rest of the body while actively reframing traumatic memories. In a small study of veterans with PTSD, 86 percent no longer met diagnostic criteria after six, one-hour sessions. Find a practitioner at Members.iceeft.com/ member-search.php. Psychedelics are emerging therapies for PTSD, with psilocybin (magic mushrooms), ketamine and LSD potentially offering deep healing when administered under the supervision of a trained therapist. MDMA is the closest to obtaining U.S. Food and Drug Administration approval: carefully designed Phase 2 and initial Phase 3 clinical trials show two-thirds of PTSD patients shedding debilitating symptoms. For more information, visit Maps.org/mdma. Trauma-informed Yoga focuses on grounding practices to restore disrupted physical sensations rather than emphasizing poses themselves and has proven helpful for sexual assault victims and veterans. Dozens of teacher certification programs exist, and it can be done virtually at home.

| July/August 2022

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natural pet

Canine Calm

ANTI-ANXIETY TIPS FOR DOGS by Ronica O’Hara

TURN IT AROUND. Swiss scientists at the University of Bern’s Companion Animal Behavior Group that analyzed the New 24

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hen they signed the Declaration of Independence, little did our country’s founders know that more than two centuries later, their revolutionary act would lead to millions of dogs trembling, cringing and running for cover. As many as 45 percent of American pet dogs are struck with “fireworks phobia”, studies show, and more dogs run away over the July Fourth holiday than at any other time of the year, report animal control officials. The kind of situational anxiety caused by sudden loud noises can affect almost any dog, but it happens most often to those pets predisposed to anxious behavior because of breeding or troubled pasts. A new study in Frontiers in Veterinary Science from the University of California, Davis, has found that even common noises such as a vacuum, microwave or beeping smoke alarm can trigger anxiety in many dogs, and that many owners don’t recognize subtle signs. “Monitor your dog’s behavior for anything unusual, such as excessive barking, panting, shaking, trembling, licking or drooling,” advises John Woods, a New York City professional dog trainer and editor-in-chief of AllThingsDogs.com. “Also look for cues in your dog’s body language, paying particular attention to their eyes, ears, mouth and tail for other signs of anxiety or discomfort.” Happily, research shows that a number of strategies can help soothe anxious pooches both from immediate terror and ongoing anxiety.

Year’s fireworks strategies of 1,225 dog owners concluded that the most effective method was what they called “counterconditioning”—turning a negative into a positive with treats. As the fireworks exploded, these owners played with their dogs, gave them chews and treats, and expressed positive emotions; their dogs were on average 70 percent less anxious. The method works best when a dog’s calmness is reinforced on a daily basis, say the researchers. Megan Marrs, an Austin, Texas, dog trainer and founder of K9OfMine.com, lowered her rescue pit bull’s anxious behavior by giving him cold, chewable treats whenever he calmly sat on his bed and didn’t cause trouble. “This did require keeping treats on me at all times, but it worked wonders,” she says. IT’S A WRAP. The Swiss study also found that 44 percent of dogs became calmer during fireworks after being wrapped in a tight-fitting pressure vest. Sold commercially under such names as ThunderShirt and Anxiety Wrap, the vests can also be easily improvised at home by following YouTube videos. A tight wrap helped soothe the trembling of Zed,

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the Japanese Chin of Amy Tokic, editorin-chief of the Toronto-based PetGuide. com. “He’s still not comfortable with loud noises, but when he’s snuggly swaddled, he doesn’t get into a panic state over it,” she says. PLAY MELLOW MELODIES. Studies have confirmed that music can ease situational anxiety for up to half of dogs, but the genre matters: classical soothes, heavy metal agitates. Researchers at Pooch & Mutt, a British natural-health dog food maker, surveyed Spotify playlists and concluded that the ultimate calming songs for dogs were reggae and soft rock, because of their simple arrangements, minimal electronic orchestration and gentle beats that match the heartbeat of a puppy’s mother. “The wrong music or music that is being played too loud has the potential to upset your dog,” warns London veterinary surgeon Linda Simon. THE SWEET SMELL OF SAFETY. The sense of smell in dogs is 10,000 times greater than that of humans, so the right scent—like of their lactating mother— can comfort them. Pheromones are synthetic or herbal formulations in sprays, collars, plug-in diffusers or wet wipes that replicate nursing scents, and studies have found them effective for many dogs during fireworks, thunderstorms, and for mild anxiety. Jeraldin Paredes, a New York City professional dog sitter at TalkTheBark.com, suggests simply using an old T-shirt to bundle up a pooch during a high-stress situation or to put as a “baby blanket” into their favorite hiding place. “That way, no matter where they hide, a piece of you is always with them,” she explains. SPEAK STRAIGHT. “Simply speaking with your pet can make a huge difference in their anxiety,” says animal communicator Nancy Mello, in Mystic, Connecticut. “Don’t just say goodbye to them, but tell them how long you will be gone and when you will be back. Use a visualization: ‘I will be home at 7 p.m.,’ while visualizing your house at dark. Or say to an anxious pet, ‘You are safe,’ on a daily basis. Even if your pet doesn’t get the exact wording, they understand the connotation behind it.”

MORE HOME REMEDIES Pharmaceuticals are widely prescribed by veterinarians for highly anxious dogs and have a study-proven track record, but come with side effects. For example, the sedative acepromazine (ACP) actually increases noise sensitivity in dogs while lowering their ability to respond. Another sedative, dexmedetomidine (Dexdomitor), can pose serious health risks even at low doses. Natural remedies, although seldom backed by large, double-blind clinical studies, have done well in smaller studies, pose few potential dangers and have proven their worth to many pet parents. It may take trial-and-error to find what works, a process that holistic veterinarians can help fast-track. These approaches may be worth trying out at home: CBD. This non-psychoactive compound of the hemp plant, increasingly used for canine pain management, has been shown in some studies to calm dogs. It’s best to choose a high-grade, broad-spectrum, organic product in a tincture or oil form so the amount can be adjusted drop by drop, advises the American Kennel Society. PHEROMONES. The collars, sprays, mists, wipes and diffusers that deliver a calming scent to a dog have been found effective for many, but not all, anxious dogs in situations of loud noises, car travel and vet’s offices. Sprays work quickly, but last only a few hours; plug-in diffusers can be effective for as long as a month. Many are synthetic, petroleum-based products. Instead, look for pheromone products that employ essential oils, with one caveat: use caution if cats are around, because some essential oils are toxic to them. For a DIY approach, dab a drop of vanilla, coconut, valerian or ginger essential oil onto a bandana and if the dog likes the scent, tie the bandana around its neck. A British study in Applied Animal Behaviour Science found those scents lowered barking and excessive activity in shelter dogs. FISH OIL. Purina researchers found that adding DHA-rich fish oil to the diet of 24 anxious Labradors for 12 weeks reduced cortisol responses and lowered their heart rate during anxiety-provoking events for 21 of the dogs; it cut by almost half the time they spent jumping, pacing, spinning and barking. A general guideline is 300 milligrams of combined EPA/DHA per 30 pounds of a dog’s body weight. Other commonly used supplements to discuss with a veterinarian are L-theanine and L-tryptophan, amino acids shown to help calm down dogs with mild to moderate anxiety.

Happiness starts with a wet nose and ends with a tail. - unknown

Health writer Ronica O’Hara can be contacted at OHaraRonica@gmail.com. Be sure to let our advertisers know you found them in

| July/August 2022

Earth-Friendly Hiking Hiking in the great outdoors is undoubtedly one of the most enjoyable sports on Earth, especially in the summertime, when the weather is temperate and the sun shines upon us. Unfortunately, nature’s charm can quickly fade when we stumble upon empty beverage cans, plastic sandwich bags or even worse, somebody’s still-smoldering cigarette butt, which could so easily become the next uncontrollable wildfire. As stewards of the environment (and kind human beings), it’s important that we hike responsibly, leaving no detritus behind, respecting wildlife and preserving the pristine setting for everyone to enjoy. Here are a few tips for treading lightly on the next hiking trip. Avoid overcrowded places. The most popular national parks and hiking trails have been hosting a record-breaking number of visitors lately, severely stressing the flora and fauna. Consider exploring less trafficked spots so that these areas can recover. Stay close to home. Choose a trail close by to cut down on travelrelated carbon emissions. For most of us, a beautiful natural setting is usually a short walk or bike ride away. Use sustainable gear. Wear outdoor gear by eco-friendly brands that strive to lower the carbon footprint in their sourcing, manufacturing and shipping practices, such as Patagonia or Merrell. Don’t litter. Leave no trash on the trail, including biodegradable items or food scraps, which could negatively impact wildlife. Remember to bring a bag on the walk to carry all refuse home—score extra points for picking up items that someone else might have left behind. Pack responsibly. Limit waste by wrapping homemade snacks and beverages in reusable bags and containers. Bring bamboo utensils. Bring a reusable water bottle. Single-use water bottles are out. Bring a lightweight, reusable bottle. For longer hikes near fresh water sources, invest in an on-the-go water filter. Ditch chemical products. Use chemical-free sunscreens and insect repellents to keep toxins out of the environment. This is especially important when taking an outdoor swim. Don’t take a souvenir. Resist the temptation to handle, move or take home items found on the trail. Rocks, shells, a handful of sand, pinecones, flowers—they’re all integral parts of the ecosystem, serving as food and habitat for wildlife. Stick to the trail to avoid trampling plants or causing other unintentional damage. Don’t engage with the animals. Getting uncomfortably close to touch, photograph or feed wild animals is a big no-no. 26

Greater Richmond Edition

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Eco-Volunteering HANDS-ON WAYS TO HELP OUR PLANET THIS SUMMER Helping nature while enjoying the great outdoors is a classic winwin opportunity. Here are a few ideas to join the fun while contributing sweat equity. Corral the Cleanup Crew Becoming a weekend cleanup community leader can be as simple as gathering family, friends and neighbors to beautify the surroundings and save animals from suffering. To improve water quality, pay special attention to beaches and rivers. Get permission from local authorities, arrange a special trash pickup and equip the crew with gloves and garbage bags. Afterwards, stand together proudly before the enormous hill of discarded plastics, fishing lines, beer bottles, aluminum cans, fast-food containers and other refuse. Congratulate the team and take pictures to post on social media. For more tips, visit Tinyurl.com/trashteam. Get on the Community Gardening Bandwagon Community gardens are springing up on school grounds, at hospitals and correctional facilities, on rooftops and balconies, and in unused public spaces and underserved communities. Researchers have proven what we suspect: Gardening is a great workout and leads to improved heart health and weight loss, while breathing fresh air and helping things grow in kinship with like-minded people is a surefire mood enhancer. Reaping the benefits of locally grown, fresh produce; beautifying a neighborhood with flowering plants or shade trees; and providing food and refuge for pollinators and other wildlife is not too shabby, either. Now is the time to join an existing group or start a new community garden. For inspiring examples and how-to ideas, visit FoodIsFreeProject.org and OneTreePlanted.org. Lend a Helping Hand at a Park Local, state and national parks rely on volunteers to conduct tours and maintain green areas and facilities. Even artists and scientists are welcome to lend their expertise. Consider combining a park visit with purposeful assistance. The National Park Service runs a Volunteers-in-Parks program (nps.gov/getinvolved/volunteer.htm) that offers one-time service projects and longer-term positions at parks throughout the country and in U.S. territories in the Pacific and Caribbean. Visit Volunteer.gov for tasks like a campground host at the Rocky Mountain National Park or climber steward at Joshua Tree National Park. Many state park systems and municipal parks and recreation departments use websites to manage their volunteer opportunities, such as Volunteers.Flo ridaStateParks.org or tpwd.texas.gov/state-parks/help-parks. All it takes is an internet search of the name of the state or county plus “park” and “volunteer” to find local openings.

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eco tip

EVENTS

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

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WEDNESDAY, JULY 13

SATURDAY, AUGUST 20

The Creative Life: The Art of Sarah Bolduc and Kimberly Ferguson

SATURDAY, SEPTEMBER 17

Somatic Nature Walk

Richmond Veg Fest

10am-12:30pm A slow, sensory nature walk thru Pine Camp forest. We will open our senses and deepen our connection to nature. We will breathe in words of inspiration, breathe out stress & practice some chi movements in the forest. Led by a trained Nature Somatic Facilitator.

Noon-6pm Plant-based food, vendors, music, speakers & more! A favorite event for vegetarians and meat-eaters alike.

Featuring a combination of mediums by Bolduc and watercolors by Ferguson.

Thru September 7 10442 Ridgefield Pkwy. 804-741-5267 GlenmoreYoga.com

DAILY

M&T Bank Pollinator Power featuring Butterflies LIVE! – Thru 10/10. 10am-5pm. Experience the wonder of the exhibit Big Bugs, the return of Butterflies LIVE! and discover why nature’s pollinators are so powerful. $14/ adult, $11/senior, $7/child. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. 804262-9887. LewisGinter.org.

SUNDAY

Agriberry at South of the James Farmers Market – 10am-1pm. Forest Hill Park, 4201 Forest Hill Ave. AgriberryStore.com. Soulful Sunday – 10-11am. Unique movement experience. Move & groove, connect & play, co-create some movement medicine. Use curiosity & play to explore, express & create. $16; $135/10-class pass; $10/mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. Preregister: SoulShineStudios.com. 5Rhythms Movement Meditation – 11am1pm. Movement meditation & embodiment practice that celebrates being an awake human in a body. Uses 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. SoulFULL Sunday Market – 12-4pm. 3rd. Vendors from all over offer art, massage, reiki, candles, jewelry & more. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com. Gallery5 Live Music & Art – 5-10pm. Free admission on First Fridays & Classical Incarnations (3rd Sun). Gallery5 continues to be a catalyst for new creative initiatives & serves as a launching pad for emerging artists & area non-profits. Gallery5, 200 W Marshall St. 757-773-7618. Gallery5Arts.org. Sound Bath – 6:30pm. 1st & 3rd. Collaborative sound bath. Two musicians or sound healers in spacious, candle-lit room. Each one is unique. All welcome. Suggested: $5-$15. Living Water Community Center, 1000 Westover Hills Blvd. LivingWaterRVA.com.

Free Pine Camp Cultural Arts Center 4901 Old Brook Rd. Register: 804-646-3677 or PineCampForest@gmail.com

MONDAY

Rise & Shine Vinyasa – 9-10am. All levels. Donations. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com. Mondays with Jung: Living a Full Life – 12:151pm. Join a dedicated group of Carl J 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: InnerworkCenter.org/ Drop-In-Groups. Hybrid Nia Fusion Fitness – 5:30-6:30pm. All levels & abilities. No experience (or rhythm or coordination) needed. Practiced barefoot. $16; $135/10-class pass; $10/mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com. Online Mindfulness Yoga – 6-7:30pm. Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $15. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com. Y12SR Humble Warriors – 6:30-8pm. Modeled after the meetings of 12-step programs, the Yoga of 12-Step Recovery is a group-sharing circle followed by an intentional, all abilities, themed yoga class. Donations. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

TUESDAY

Yin Yoga – 9-10am. Mostly seated & supine poses held passively for 3-5 mins each. Yin yoga slowly opens the connective tissue to increase flexibility in the joints in a quiet, meditative practice. $16; $135/10-class pass; $10/mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com.

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Free Byrd Park. 600 S Arthur Ashe Blvd. VeggieFest.org Beginner Level Yoga – 9-10:15am. Balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Online & in-person. Debbie Stewart. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Agriberry Farm Store – 10am-4pm. 6289 River Rd, Hanover. AgriberryStore.com. Chair Yoga – 10:30-11:30am. Includes gentle yoga & dance movements, both sitting & standing. Work on strength, balance & flexibility. Participants should be cleared by doctor for participation & sign a waiver. Robin Ricketts. Free. Gayton Kirk Presbyterian Church, 11421 N Gayton Rd. 804-751-5254. TheGaytonKirk.org. X-Gentle Yoga Online – 10:30-11:30am. For people w/some physical limitations. Helpful for stress management & for those who spend a lot of time sitting in front of computers. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $15. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com. Restorative Yoga – 10:45am-12pm. Introspective & quiet class focusing on releasing tension in the body & mind. Most of the class on the floor, focus on the breath & moving toward a peaceful meditative state. All levels. $60/4 classes/mo, $17/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. 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. $65/4 classes/mo, $19/ drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Agriberry at Birdhouse Farmers Market – 3-6:30pm. 1507 Grayland Ave. AgriberryStore.com. Agriberry at Atlee Farm Stand – 3:306:30pm. 9177 Atlee Rd, Mechanicsville. AgriberryStore.com.

| July/August 2022

Mixed-Level Yoga – 5-6:15pm. Taught at beginner level w/options for students beyond beginner. Rodney Bradley. In-person & online. $60/4 classes/mo, $17/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 little-known treatments backed by research in 3 main categories: herbs, surgical intervention & repurposed pharmaceuticals. $25. Register: CancerCombatCollective@gmail.com. Online: Yoga Classes for EveryBody – 6-7:15pm. Classes emphasize breath, setting a foundation & 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. Trashy Tuesdays – 6-7:30pm. Local trash pickup with Keep Virginia Cozy. Locations vary. Check FB for details: KeepVirginiaCozy. KeepVirginiaCozy.org. Coming HOME: Begin Within (A Sacred Space for Black & Brown People) – 6:307:30pm. 1st. This space will focus on REmember-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.

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WEDNESDAY

Agriberry at Lakeside Farmers Market – 9am-2pm. 6110 Lakeside Ave, Henrico. AgriberryStore.com. Mindfulness and Meditation Mornings – 9:15-10am. Sessions explore a variety of mindfulness topics such as Acceptance, Equanimity, Waking Up, Vulnerability and the Four Qualities of the Heart. Includes brief talks on a specific topic, a guided meditation, a reflection question & time to interact w/ other participants. Philip Davidson. Free. Zoom. Register: InnerworkCenter.org/ Drop-In-Groups. Lotus Professional College Basic Esthetics Clinics – 9:15am-8:30pm. On-campus clinics for local volunteers to receive 1-hr basic esthetics (skincare) treatments. $35. Lotus Professional College, 8935 Patterson Ave, Ste A. Appt: 804-290-0980. LotusVA.com. Ageless Gentle Yoga – 11am-12:15pm. Features gentle yoga stretches, postures, breath awareness & relaxation to improve flexibility, strength, range of motion, balance & energy. For those recovering from injuries, illness, inactivity or other health considerations. Christina Evans. $70/4 classes/mo, $20/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Agriberry at St Stephens Episcopal Farm Stand – 2:30-6:30pm. 6000 Grove Ave. AgriberryStore.com. After Work Gentle Yoga with Cheryl – 5:30-6:15pm. After work practice centered on the healing & peaceful aspects of yoga. Have blocks & bolsters for use. All welcome. Suggested: $5-15. Living Water Community Center, Yoga Rm, 1000 Westover Hills Blvd. LivingWaterRVA.com.

Services.

Learning to Love Our Longevity – 6:308pm. 8/2-8/30. Learn about age oppression & how internalized ageism interferes w/the anticipation of elderhood. We will reframe our thinking to embrace the whole person lifespan approach to longevity & explore the unique & fulfilling tasks of elderhood. $57-$131. Ayn Welleford. The Innerwork Center, 213 Roseneath Rd. 804-359-0384. InnerworkCenter.org.

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Mindful Yoga – 6-7:15pm. Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $15. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com. Vinyasa Flow Level 2 & 3 – 6-7:15pm. Incorporates all aspects of traditional hatha yoga class (postures, breath & meditation), while challenging the coordination through 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. Cultivating Compassion – 6:30-8pm. 7/138/17. Activate your own compassionate nature as a powerful force in your everyday

life both for you and the people around you. Susan Wilkes. Zoom. InnerworkCenter.org. Queer Richmond Sangha – 6:30-8pm. The Queer Richmond Sangha (QRS) welcomes and serves people who identify as lesbian, gay, bisexual, transgender, queer, intersex, asexual or otherwise gender or sexuality non-conforming. QRS offers a community for exploring topics of dharma and meditation from and 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.

THURSDAY

Vinyasa Flow – 9-10:15am. Incorporates all aspects of a traditional hatha yoga class: postures, breath & meditation, while challenging the coordination through flow. Randi Weiss. In-person & online. $60/4 classes/mo, $17/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Lotus Professional College Master Esthetics Clinics – 9:15am-8:30pm. Oncampus clinics for local volunteers to receive 1-hr master esthetics (skincare) treatments. $35. Lotus Professional College, 8935 Patterson Ave, Ste A, Henrico. For appt: 804290-0980. LotusVA.com. Tai Chi at Gayton Kirk – 10-11am. All welcome. Steve Sawyer. Free. Gayton Kirk Presbyterian Church, 11421 N Gayton Rd, Henrico. 804-751-5254. TheGaytonKirk.org. Agriberry at Huguenot-Robious Farmers Market – 10am-2pm. 2051 Huguenot Rd. AgriberryStore.com. X-Gentle Yoga Online – 10:30-11:30am. See Tues listing. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $15. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com. Online Ageless Level 1 Yoga – 10:3011:45am. Balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Mary Leffler. $70/4 classes/ mo, $20/drop-in. Glenmore Yoga & Wellness Center: 804-741-5267. GlenmoreYoga.com.

attention & emphasis on continuous breath & a deep sense of support thru your bones. Christy Cutler. $10. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com. Agriberry at Forest Hill Presbyterian Farm Stand – 3pm-6:30pm. 4401 Forest Hill Ave. AgriberryStore.com. Agriberry at Short Pump Stranges’ Farm Stand – 3-6:30pm. 12111 Broad St. AgriberryStore.com. Online 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. Happy Hydration Hour – 7:30pm. Informative demonstration of our water products, w/time for Q&A. Enjoy filtered, alkaline, structured, mineralized water. Free. Zoom # 787 5872 3980, password: nikken. Barb.WaterAndWellness.net.

FRIDAY

Vinyasa Flow Level 3 Yoga – 9-10:15am. Challenging class focused on more advanced postures w/emphasis on alignment & form. Randi Weiss. In-person & online. $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 here: InnerworkCenter. org/Drop-In-Groups. Online 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. Gallery 5 Arts: Music & Culture – 5-10pm. Your non-profit multipurpose community space for events, art, music, culture & learning. Visit website for events & info. Gallery 5, 200 W. Marshall St. 757-7737618. Gallery5Arts.org.

SATURDAY

Agriberry at On the Square VA Farmers Market – 11am-1pm (5/12-9/15). 109 Governor St. AgriberryStore.com.

Agriberry at RVA Big Market at Bryan Park – 8am-12pm. 4308 Hermitage Rd. AgriberryStore.com.

Break & Breathe – 12-12:45pm. Take time to pause and breathe in community thru our virtual lunchtime meditation group. Themes will vary each week. Free. Zoom. Register here: InnerworkCenter.org/Drop-In-Groups.

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

Online Feldenkrais – 12:30-1:30pm. Group lessons done primarily lying on back, side or tummy. Consist of verbally led sequences of small, slow, gentle movements done w/

Agriberry at West End Farmers Market – 8am-12pm. Order ahead by Fri, 10am. 3000 Gayton Rd. AgriberryStore.com. Agriberry at Tavern 19 Farmers Market – 9am-12pm (May-Oct). 600 Founders Bridge, Midlothian. AgriberryStore.com.

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Agriberry at Dorey Park Farmers Market – 9am-12pm (June-Oct). 2999 Darbytown Rd, Henrico. 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 appropriate for all levels. Guidance given throughout 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. Gentle Yoga & Slow Flow Vinyasa – 9-11am. Gentle Yoga at 9am (no vinyasas, just a nurturing practice); Slow Flow Yoga at 10am (some vinyasas, mindful pacing, all levels). Choose the practice that suits you or choose both. Annie Peace. Suggested: $5-$15. Living Water Community Center, 1000 Westover Hills Blvd. LivingWaterRVA.com. Online Mindful Yoga – 9:30-10:45am. Integral Yoga w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Anne Bhudevi Fletcher. Pay what can via Venmo/Paypal: $12. Zoom. 804-677-3199. To register: Vimala@YogaHelps.com. YogaHelps.com. Lotus Professional Acupuncture Clinics – 10am-3pm. On-campus clinics for local volunteers to receive 1-hr acupuncture treatment. $45. Lotus Professional College, 8935 Patterson Ave, Ste A, Henrico. For appt: 804-290-0980. LotusVA.com. Agriberry Farm Store – 10am-4pm. 6289 River Rd, Hanover. AgriberryStore.com. SpiritMindBody Gathering – 11:45am4:45pm. 2nd. Speaker, 12-1pm, followed by private sessions w/practitioners, 1:45pm. July: Is Omega-3 the Superfood for Your Mind & Body?, Terri McDowell, Licensed Occupational Therapist, Integrative Health & Nutrition Coach. August: The Mysteries of African Shamanism Revealed, Natalie Gillispie, LMT, BCND & African Shaman & Medicine Woman. Free talk; $20/20 min for sessions. 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. Register: InnerworkCenter.org/Drop-In-Groups. Gallery 5 Arts: Music & Culture – 5-10pm. See Fri listing. Gallery 5, 200 W. Marshall St. 757-773-7618. Gallery5Arts.org. Online 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. $35/class. ChildbirthClasses.com.

| July/August 2022

healthy living DIRECTORY Acupuncture

KULTURE

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

Richmond, Midlo, Short Pump, VCU 804-447-7995 KultureVA.com Serving RVA and Virginia since 1999 with four locations and an online store. Offering CBD oils, edibles, syrups, balms, cartridges, crumbles, hemp flowers and more. Products for pets, too.

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, offers physician-recommended, professional quality CBD products grown in the USA with verified certificates of analysis. Oil tinctures, gummies, topical balms, nighttime PM versions, full spectrum, broad spectrum, THC-free products - all available without a prescription. Trust the experts at RX3. See ad on page 5.

SOUTH RIVER COMPOUNDING PHARMACY

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

CBD Products KULTIVATE WELLNESS

SouthRiverRx.com

13140 Midlothian Turnpike 12171 W Broad St, Short Pump 804-464-2238 KultivateWellness.com @KultivateWellness Kultivate Wellness brings you the area’s first dedicated Hemp, CBD and Wellness boutique with 20 years of industry knowledge! Offering CBD products, hemp products, herbs, local CBD honey, teas, wellness classes, yoga therapy, crystals, workshops, lectures, films, food demos and more. See ad on page 5.

As a pharmacist with decades of experience, it is my mission to ensure we are offering the highest quality and most innovative products on the CBD market. I constantly evaluate the current literature and research in order to provide the most up-to-date information possible to our clientele. I start with the basic premise: if I wouldn’t use it or take it myself, or give it to my wife, daughter, sons, dogs or cat, then I wouldn’t give it to a patient or customer. While we stock several brands of CBD products at South River, our preferred line is Boxley’s Organic as they are dedicated to the cleanest line of products that are the purest in the industry.

Chiropractor ARIYA FAMILY CHIROPRACTIC CENTER

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

Ariya Family Chiropractic Centers provides a natural path to wellness through chiropractic care and massage therapy. We take pride in creating a peaceful, nurturing environment to provide excellent care and outstanding service. See ad on page 13.

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 holistic dentistry practice on the connection between oral and systemic health. He is a member of the IAOMT, providing an integrative approach to dental care. Safe amalgam removal, metal and BPA-free fillings, ceramic implants, biocompatibility testing, fluoride-free, 3-D cone beam.

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. Certificate to operate issued by SCHEV and accredited by ACCSC. Student clinics for all of our programs are located at the school. See ad on page 3.

I am summer, come to lure you away from your computer ... come dance on my fresh grass, dig your toes into my beaches. ~Oriana Green

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Greater Richmond Edition

NARichmond.com

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

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

Energy Healing

FARM TO FAMILY CSA

WELL INTO LIFE

Carey Phillips, LMT, EEMCP, NCTMB 2307 N. Parham Rd. 804-205-6531, West End WellIntoLife.com Intuitive and integrative bodywork. Eden Energy Medicine Certified Practitioner, Structural Integration and massage therapies. Bringing balance and healing to body, mind and spirit. Empowering individuals to live more vibrant lives! See ad on page 13.

804-397-7337 TheFarmbus.csaware.com FB: Farm to Family CSA/the Farmbus IG: @TheFarmbus Offering an all-local, four-season diet of naturally grown/raised vegetables, fruits, dairy and meats since 2009. We are a veteran-owned business supporting local farmers. Ask about military discounts. Quick and easy sign-ups online. Home delivery or pick-up available. Support local! Eat at home! Sign up today!

Feng Shui

Essential Oils

LYDIA NITYA GRIFFITH

LISA CUSANO

dōTERRA Wellness Advocate, 212455 804-656-5090 MyDoTerra.com/LisaCusano Facebook.com/EssentiallyWellRVA Looking for alternatives? Find out why dōTERRA is committed to sharing the life-enhancing benefits of therapeutic-grade essential oils and essential 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 11.

804-678-8568, Richmond NityaLiving.com Time to refresh your home and work space with energy that feels vibrant and healthy. Scheduling now for spring Feng Shui consultations. Certified Traditional Feng Shui Consultant and Master Chinese Astrologer. Over 18 years of experience with hundreds of clients all over the U.S. Consultation for home or office. Free Astrology Reading with each consultation. Outstanding personal attention.

Functional Medicine

Farm/CSA AGRIBERRY FARM & CSA

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

Join our 2022 CSA program and eat healthier with a weekly box of nutritious, 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 17.

HEALTH INSYNCS

Sherron Marquina, DC, PAK 9210 Forest Hill Ave B-3, Richmond 804-377-2222 HealthInSyncs.com Board-Certified Professional Applied Kinesiologist. Individ-ualized 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 9.

REVHEAL WELLNESS

Jacqueline Boone, NP, IFMCP 804-505-3010 RevHealWellness.com RevHeal Wellness helps bridge the gap between conventional and alternative 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 metaphysical 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, oracle cards, books, incense and more! See ad on page 7.

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 dedicated hemp and wellness boutique! Offering wellness classes, yoga, yoga therapy, CBD oil, hemp products, herbs, local honey, tea, crystals, workshops, lectures, films and more. See ad on page 13.

Live in the sunshine, swim the sea, drink the wild air. ~Ralph Waldo Emerson

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| July/August 2022

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

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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 9.

Life Coach THE MAIN CHANNEL, LLC

BAYLOR RICE, RPH, FIACP

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 21.

BAYLOR RICE, RPH, FIACP

Gain more life balance in a relaxed, strictly confidential 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

South River Compounding Pharmacy 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447; SouthRiverRx.com Our expert staff offers counseling for over 100 different disease states/issues, such as Ketogenic Weight Loss, Modified Elimination Diet, Mediterranean Diet, ADD/ADHD, Overall Nutrition, Diabetes, High Cholesterol, Depression, Stress/Anxiety, Pain Management, Autism, BioIdentical Hormone Replacement Therapy (BHRT), Sports Nutrition, Respiratory Conditions, AntiAging (Optimal Aging), Allergies, Skin Ailments, Auto-Immune Disorders, GI Issues, Chronic Disease (ie: CFS/FM, RA, MS, etc.). We also offer ongoing free educational health webinars addressing many of the issues listed above. Just go to our website to view our complete webinar schedule and register for all that are of interest or applicable to you. Contact our Patient Care Coordinator if you would like to schedule a consultation or have questions. PatientCare@SouthRiverRx.com.

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

213 Roseneath Road 804-359-0384 InnerworkCenter.org

The Innerwork Center, a catalyst for well-being through programs that inspire curiosity, cultivate mindfulness and awaken the spirit, addresses topics ranging from movement to journaling and mediation, with free drop-in classes, regular recurring programming and retreats. Begin within. See ad on page 2.

NARichmond.com NARichmond.com

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

RX3 COMPOUNDING PHARMACY

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

RVA PHYSICAL THERAPY

THE INNERWORK CENTER

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 scheduling available.

South River Compounding Pharmacy11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447; SouthRiverRx.com

Physical Therapy

Personal Growth

ATTEVLÉ MASSAGE THERAPY, LLC

Greater Richmond Edition Greater Richmond Edition

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

Nutritional Consulting

Stephen D. Saunders, M.Ed 804-405-5216, Richmond Cecilia B. Thomas, M.Ed, M.Ht 804-402-4591, Richmond TheMainChannel.net

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Pharmacy

GLENMORE YOGA & WELLNESS CENTER

2620 A Gaskins Road, Henrico 107 Heaths Way, Midlothian 804-396-6753 Ramky@RVAPhysicalTherapy.com RVAPhysicalTherapy.com RVA Physical Therapy specializes in Orthopedic, Sports and Aquatic Physical Therapy. Our mission is “Excellent Care, Exceptional Results”—we are committed to providing personalized solutions to get our patients back to their active lifestyles. Flexible scheduling available and most major insurances accepted. See ad on page 3.

NARichmond.com/businesses

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

Rapid Transformational Therapy ANNE M. WRINN, C.HYP.

Rapid Transformational Therapist 804-840-3656 AMWrinn@gmail.com AnneWrinn.com

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

Gain confidence and joy by eliminating old, negative ideas that bar your way to freedom. Find out about Rapid Transformational Therapy (RTT). RTT combines Neurolinguistic Programming, Cognitive Based Therapy and Hypnotherapy. Results generally occur in 3 sessions, sometimes sooner. I am happy to answer questions. See ad on page 21.

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

Reflexology

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 13.

NANCY A. POWELL, M.D.

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

RELAXATION BY THE FOOT

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

Spiritual Centers UNITY OF BON AIR

923 Buford Road Richmond, VA 23235 804-320-5584 UnityBonAir.org

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

Thermography DEBBIE TROXELL, RN, MSNH

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

Safe, non-invasive, radiationfree imaging. Preserve your breasts, heart health and much more. Live happier and healthier longer! Interpreted by Matthew Lee, MD, RPh. See ad on page 21.

TMJ/ Temporomandibular 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 address the pain associated with chronic TMJ disorders by retraining 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 thoroughly assess and repair any existing moisture damage that can endanger your health, including mold and fungus remediation, structural repairs and indoor air quality studies. We can then restore the health of your foundation, crawlspace and basement. Call on us for fresh air systems, sump pumps, dehumidification, encapsulation, insulation and more. See ad on page 5.

Be happy for this moment. This moment is your life. ~Omar Khayyam

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| July/August 2022 | July/August 2022

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Yoga NITYA LIVING YOGA

GLENMORE YOGA & WELLNESS CENTER

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

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Incorporate yoga into your life at Glenmore with inperson and online student-focused, multi-level classes from Ageless Gentle, Beginner and Yin to Vinyasa Flow, Restorative and Meditation. 200- and 300-Hour Teacher Training. Voted best Richmond Yoga Center. See ad on page 21.

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 certified teachers offering classes in a safe, noncompetitive environment with personalized attention, including Mindfulness and Raja Yoga— yoga philosophy—leading to transformative experiences and a more meaningful and peaceful life. Specialized classes and private sessions for those with physical limitations or emotional issues. Affiliated with Yogaville.

Nitya Living™ specializes in kid’s yoga programs that engage the whole child. Offering private classes, kid’s yoga camps, workshops and teacher trainings. Sign up today for the popular, 16th annual Nitya Living Summer Camps for Kids and Teens. Enrolling now for the NEW CommUnity Yoga Preschool for 3–5 year olds for next school year.

PROJECT YOGA RICHMOND

ProjectYogaRichmond.org Info@ProjectYogaRichmond.org Project Yoga Richmond is a 501 (c3) nonprofit organization based in Richmond, Virginia, that makes yoga instruction accessible and affordable to practitioners of all abilities and income levels through its pay-what-you-can studio classes and community partnership programs. Project Yoga Richmond partners with local groups, agencies, schools, and community centers to provide free and/or low-cost yoga and mindfulness services throughout Greater Richmond. See ad on page 21.

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