Natural Awakenings Richmond, July/August 2021

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from the publisher

I hope your summer is going well and that you are finding ways to relax, recharge and show yourself some self-love. As we come out of the pandemic, I know it’s easy to get caught up in the “do more” mentality we had pre-COVID. But I hope you will stop yourself from Jessica Coffey, Publisher going there. If I have learned anything from these past 15 months, it’s that when I do less, I can actually accomplish more.

By taking time to get outside and move my body, and by allowing myself quiet moments to breathe deeply and settle my thoughts, I can approach tasks and relationships from a calmer, more loving place. I do not want to lose that. I also do not want to lose the greater connection I developed with Mother Nature—time in the forest, by the river and in the garden can do so much for my body, mind and spirit. I hope you can agree and I hope you will continue to find ways to go at a slower, healthier pace even as we get out and interact more often with more people.

Just last weekend I was able to spend a couple of hours floating on a tube down the James River. It was so relaxing and picturesque, and I marveled at the sights and sounds around me ... the water rushing around the rocks and over rapids, the geese chattering as they sunned on the rocks, the beautiful blue dragonflies as they landed on my knees and hands to take a quick break from buzzing over the water. Seeing them reminded me of a wonderful poem I read a while ago by local writer and educator, Hollee Freeman, Ph.D. ...

Blue Dasher Yes. You are my Blue Dasher But of course. You do not belong to me No. You belong to the Air, the Wind, and the Sky Like me. You also inhabit the Celestial World, flying low only to remind us of the brilliance that is uniquely you As for me. My earthly apparitions stay a little longer-bathing in the sun, alighting to observe and be observed You. You don’t stay as long-landing within the blink of an eye and just as suddenly you are gone toward your next calling Yet. Sometimes. My Blue Dasher, you stay long enough for me to gaze upon you intently, looking at every vein, watching your small movements and noticing the blood that balances you Rarer still, Beautiful Dasher, you get close enough, leaving me with an experience of you that stays with me No. You do not belong to me Yet. You are mine And I cherish each one of our encounters for they remind me of the beauty, brilliance and freedom That is you.

That is me.

That is the heavens.

I cherish moments like that. How about you? What reminds you of beauty, brilliance and freedom? This summer, I wish you a plethora of magical moments that leave you with an experience that stays with you. That you savor.

Happy Reading and Happy Summer!

Warmly,

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HEALTHY LIVING HEALTHY PLANET

CONTENTS

GREATER RICHMOND EDITION

Publisher Assistant Publisher Marketing Manager

Editors

Writers

Design & Production

Natural Awakenings | Richmond | July/August 2021 Issue

Jessica Coffey Shay Wilson Amie Talley Martin Miron Theresa Archer Randy Kambic Amber Ellis Julie Peterson Patrick Floresca

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FOOD AS MEDICINE

GROWING FOOD SECURITY

The Healing Power of Nutrition

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The Benefits of Urban Gardening

20 SWEET SLUMBER

Natural Tips for Deep Sleep

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COMPOSTING MADE EASY Turn Food Waste into ‘Black Gold’

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How Animals Help Kids Thrive

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23 SOULFUL STRIDES

Running as a Spiritual Practice

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DEPARTMENTS 8 advertiser news briefs 10 business spotlight 11 holistic marketplace 12 global briefs 13 health briefs 14 the james river matters 20 healing ways 22 healthy kids 23 fit body 24 green living 26 calendars 30 healthy living directory 34 eco tip

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advertiser news briefs

Catherine Sanderson Returns to Speak About Resilience The Innerwork Center summer keynote event will feature Amherst College Professor Catherine Sanderson on Resilience During Pandemic from 7 to 9 p.m., August 5, online via Zoom. Sanderson holds masters and doctoral degrees in psychology from Princeton University and was named one of the country’s top 300 professors by the Princeton Review.

Returning to The Innerwork Center by popular demand, Sanderson speaks regularly on the science of Catherine Sanderson happiness, the power of emotional intelligence, the art of aging well and the psychology of courage and inaction. She has also written such books as The Positive Shift and Why We Act: Turning Bystanders Into Moral Rebels.

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

A landing pad of peace for the community, The Innerwork Center is grateful to the more than 750 members, donors and virtual event/program participants that contributed to their stability and growth during the pandemic.

Location: 213 Roseneath Rd. For more information on membership and summer programs, call 804-359-0384 or visit InnerWorkCenter.org. See ads, pages 5 and 32.

New Metaphysical and Energy Center Opening Earth Herself is a new metaphysical shop coming to the Richmond area on August 7 that specializes in selling crystals, jewelry, books, candles and gifts. Its mission is to inspire healthier communities by connecting people with what it is that truly improves their lives. There will be reiki, crystal and shamanic healing available by appointment.

Grace Wild, owner of Earth Herself and Transcend Healing, has more than 20 years of experience in the industry and has been cultivating her unique brand of energy healing through her experiences traveling abroad, meeting healers all over the world and learning about different techniques. She is passionate about finding what moves and motivates us to live our best lives, and that is evident in the breakthroughs her clients experience.

She says, “My passion is my work. My purpose in doing this is to serve and contribute to something greater than myself. I want to help people heal. I especially think it is vital to the Earth right now for there to be people focused on healing our planet and ourselves; not just ourselves, but all of mankind. I seek to guide us away from a scarcity mindset to an abundance mindset. I want people to become more of what makes them happy and fulfilled. I want people to discover and explore and have fun with who they are and who they are meant to be.”

Location: 7293 Hanover Green Dr., Ste. 201D, Mechanicsville. For more information, call 804-292-5159 or visit Eartherself.com. Get updates at Facebook.com/EarthHerself. See ads, pages 11 and 33.

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An Updated Cookbook For Healthy Family Meals Nitya Griffith, a certified Integral yoga teacher since 2005, yin yoga teacher since 2012 and Nitya Living kid’s yoga teacher, is publishing the second edition of her 2016 Nitya Living Cookbook: Seasonal, Local, Vegetarian Recipes. The cookbook is organized by season and each recipe makes a complete meal. Griffith will host a virtual release dinner party at 6 p.m., September 19.

Her other titles include A Child’s Journey into Yoga, The Yogaville Coloring Book, Nitya Living Cookbook: Seasonal, Local, Vegetarian Meals (1st Ed.) and Musings from the Mat: Inspirations and Poetry.

Griffith says, “The importance of family meals had been lost until this pandemic forced us to stay home, cooking and sharing that family table together more than ever before. Yet, do you find yourself being more short-order cook making something to cater to each person’s liking? What if you made a meal and everyone ate together?

That’s what this cookbook is designed to help you do.”

Griffith offers mindfulness yoga programs for children, camps and retreats, as well as kid’s yoga teacher trainings. Nitya Living has been offering yoga, astrology and feng shui programs and services for more than 20 years.

To register, email Nitya@NityaLiving.com. For additional information, visit NityaLiving.com.

See listings, pages 31 and 34.

A New Chiropractor Joins the Montpelier Team Dr. Alli D. Totzke has joined Montpelier Family Chiropractic.

Moving from the Chicago area, she earned an undergraduate degree from Mercy College of Health Sciences and a Doctor of Chiropractic degree from National University of Health Sciences. Totzke is Webster certified for prenatal patients Dr. Alli D. Totzke and has earned certificates in acupuncture to enhance her approach to a holistic model of care.

Totzke speaks nationally at conferences on leadership in the chiropractic profession and has advocated for patient accessibility to care on Capitol Hill. Montpelier Family Chiropractic is celebrating 16 years in business using chiropractic care, acupuncture, whole-food nutrition and exercise to help patients live their best lives every day.

Location: 17212 Mountain Rd., Montpelier. For more information and to make appointments, call 804-883-3000 or visit MontpelierChiro.com. See listing, page 30.

Yogaville Weekend Raja Yoga Workshop Raja Yoga in Daily Life, a workshop presented by Integral Yoga Center of Richmond Director Nora Vimala Pozzi, E-RYT500, C-IAYT, PRYT, IYM, will be held online from 10 a.m. to noon and 2 to 4 p.m. on August 28 and 10 a.m. to noon on August 29.

Participants will learn to apply the wisdom of the Yoga Sutras of Patanjali, the Nora Vimala Pozzi ancient text of Raja Yoga, to everyday life.

From gardening to relationships and personal and professional goals to illness and death, the Yoga Sutras have an answer for every question.

Areas of life where the Sutras can be applied include relationships, work and career, life purpose and goals, hobbies and recreation, illness, pain, suffering and death.

Raja Yoga, the yoga of concentration and meditation, offers an invitation to go on a blind date with ourselves and embark on a journey of self-discovery. By practicing Raja Yoga, we can learn more about who we really are, what we really want and how to achieve our goals with minimal suffering and a great deal of enjoyment.

Cost is $120. Register: Yogaville.org. For more information, call 804-6773199 or email Vimala@YogaHelps.com. See listing, page 34.

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business spotlight

Regenerative Medicine for Musculoskeletal Conditions Decrease Joint Pain, Avoid Surgery

by Julie Peterson

T

he musculoskeletal system includes ligaments, bones, muscles, tendons and nerves. All of these are prone to injury or overuse, which can result in painful conditions such as arthritis, carpal tunnel syndrome, tendonitis, plantar fasciitis, strains or sprains, injuries from playing sports or pain in a variety of joints like the hips, knees, shoulders, neck or spine.

“Without treatment, pain from these conditions or injuries can linger for months or even years. But regenerative medicine is an exciting way to allow the body to regenerate itself naturally,” says Suman Banerjee M.D., Ph.D., Chief Medical Officer and co-founder of Revive MD Center, in Glen Allen.

Athletes have talked about healing from sports injuries and getting back into play faster with regenerative treatments, which has helped bring awareness of the methods to the mainstream. But it’s not just for athletes. Men and women of all ages have undergone treatment for various injuries and ailments to improve pain symptoms and ease of movement while avoiding surgery or other invasive medical procedures. Surgery can take a considerable toll on people and the desired outcomes are not always achieved. But chronic pain is also tough to live with.

“Developing joint and musculoskeletal pain, nerve issues or other chronic health problems can decrease your ability to work, engage in exercise and enjoy activities with your friends. Fortunately, you don’t have to spend the rest of your life suffering from chronic pain,” says Banerjee. “We use a variety of comfortable, effective methods to manage your symptoms and reduce your discomfort. For example, we might use laser therapy, plateletrich plasma treatments or stem cell therapy to address your pain.

Since all of these options are very relaxing, you can expect to feel at ease during your treatment.”

At the first appointment, a health history and assessment of pain and/or injuries will be conducted before a management plan is recommended. As an advanced integrative and regenerative center, Revive MD offers a variety of options to promote healing.

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REGENERATIVE BIOLOGICS Regenerative biologics, including stem cell therapy, has been used for the management of post-traumatic or degenerative arthritis, pain and other conditions for many years. Revive MD Center is dedicated to studying and researching the impact and many benefits of this treatment and is currently involved in clinical studies to evaluate the effectiveness of regenerative biologics, including stem cells derived from adult postnatal placental tissue to manage arthritis, ligament injuries, neuropathy pain and other musculoskeletal conditions. Research has shown that this therapy accelerates wound healing, repair, tissue restoration and regeneration to fill, cover and protect a defect or tear by providing cushioning, lubrication and support. Therapy consists of targeted injections into the area/s of pain and since there is no surgery involved, patients have a short recovery time.

PLATELET-RICH PLASMA THERAPY Platelet-rich plasma (PRP) therapy involves drawing blood, isolating the platelets and then injecting them back into the patient to reduce pain and inflammation. This technique allows the body to use its own platelet-derived growth factors to promote healing. Injuries treated this way have been shown to heal much more quickly, which is one reason it’s highly popular with athletes.

LASER THERAPY Class IV laser therapy for neuropathy is a non-invasive, FDAcleared, therapeutic treatment that manages pain and inflammation while accelerating tissue regeneration and initiating healing on a cellular level. It can increase circulation, which draws water, oxygen and nutrients to the damaged area and creates an optimal healing environment that reduces inflammation, swelling, muscle spasms, stiffness and pain. High-power laser therapy can stimulate all cell types, including soft tissue, ligaments, cartilage and nerves, and studies show that it can reduce pain associated with conditions such as carpal tunnel syndrome; tennis elbow; neck, back and knee pain; plantar fasciitis; rheumatoid arthritis; fibromyalgia; diabetic neuropathy; sports injuries and automobile- and work-related injuries.

“Revive MD Center has created a library of conditions so patients can learn more about the issues they are facing,” says Banerjee.

“If you have one of these conditions, contact Revive MD Center to see if regenerative medicine is the right choice for you.”

Revive MD Center, 5310 Twin Hickory Rd, Ste B, Glen Allen. 833-REV0099. ReviveMDCenter.com/regenerative-and-integrative-medicine.

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Burn Notice

global briefs

Sunscreens Harm Hawaiian Reefs

Gale Force

Bill 132, banning sunscreens containing the chemicals avobenzone or octocrylene, has progressed through the Hawaiian House and Senate.

If it passes, the bill will go into effect January 1, 2023, to prohibit the sale or distribution of any sunscreen containing the targeted chemicals unless the buyer has a valid prescription. The outlawed chemicals can make corals more susceptible to viral infections and bleaching.

Octocrylene can disrupt human hormones and harm marine animals.

Avobenzone is an endocrine disruptor and can make coral less resilient to high temperatures.

Maxx Phillips, Hawaii director and staff attorney at the Center for Biological Diversity, says, “This is great news for our imperiled coral reefs and marine life. People can protect their skin without harmful petrochemicals while Hawaii protects public and environmental health.” For those needing to protect themselves from the sun without harming ocean life, scientists and the National Oceanic and Atmospheric Administration recommend products containing non-nanoized titanium dioxide and non-nanoized zinc oxide.

Offshore Wind Power Gaining Momentum

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An 800-megawatt project, Vineyard Wind, off the coast of Martha’s Vineyard, is awaiting final approval by the Army Corps of Engineers. Laura Daniel Davis, principal deputy assistant secretary of land and minerals at the U.S. Department of the Interior, says, “The demand for offshore wind energy has never been greater. The technological advances, falling costs, increased interest and the tremendous economic potential make offshore wind a really promising avenue.” Some two dozen offshore wind projects are in development along the East Coast.

According to the International Energy Agency, wind could provide more than 18 times the world’s present electricity demand and is well-suited to serve heavily populated areas. For instance, almost 40 percent of Americans live near the coasts. Offshore wind power could assist in relieving the dependence on carbon-based sources of electricity and relieve congestion on the grid for Los Angeles, New York, San Francisco, Houston and Seattle. Offshore turbines are in open waters where wind is strong and abundant. As the technology has matured, the turbines have gotten bigger and further out to sea.

Local Veggies

Gaining Momentum

Huge Indoor Vertical Farm to Serve Food Desert

Traditionally, auto dealerships have presented a skeptical and confusing experience for those seeking to purchase electric transportation. When Tesla launched the Model S electric sedan in 2012, it had to build its own stores to educate consumers about electric vehicles (EV) because dealers wouldn’t sell them in Texas or Michigan, for instance. The subsequent success of Tesla, Ford and GM EV models, along with a plan to stop selling new internal combustion cars by 2035 in California, have propelled the transition from fossil-fuel-powered vehicles.

The American division of German automaker Volkswagen is delivering large quantities of their electric SUV ID.4 as part of a nationwide launch, with more than 650 dealers on board. U.S. CEO Scott Keogh reports that the goal is to have at least one vehicle initially at every VW dealer in America. He says, “We see the potential for EV sales to double this year. We’re optimistic that this is a turning point year for electric vehicles.”

The agriculture startup Plenty Unlimited Inc. is building an indoor vertical farm in the South Los Angeles suburb of Compton to provide jobs and fresh produce to the historical “food desert” and surrounding areas. Traditional farms are usually only able to harvest crops a few times a year, but because Plenty’s hydroponic farms are free of the limitations of seasonal changes, weather conditions, pests and natural disasters, they can produce food yearround. The crops are cultivated in a clinically sanitary environment with full personal protective equipment for staff, as well as robots to do much of the picking. The first time produce is touched by human hands is when the consumer opens the package.

Plenty’s project condenses 700 acres of farmland into a 95,000-square-foot warehouse. Its first vertical farm opened in South San Francisco in 2018, and it maintains a research and development farm in Laramie, Wyoming. By building farms vertically, healthy, quality produce can be grown without harming the environment, especially in urban areas, where land is limited and food insecurity may be widespread. In addition to the vertical plant towers, Plenty uses LED lighting and automation to plant, feed and harvest crops. The warehouses grow plants faster and with more nutritional density with no need for pesticides, using a fraction of the water required by traditional farming.

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Dealers Align Behind Electric Cars

health briefs

Refrain from Spanking to Avoid Harming Young Brains

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Nix Sweeteners to Avoid Spreading Antibiotic Resistance Four widely used artificial sweeteners—saccharine, sucralose, aspartame and acesulfame potassium—promote the transfer of antibiotic resistance genes in both environmental and clinical settings, report researchers at the University of Queensland, Australia, in The ISME Journal.

They found that these four nonnutritive sweeteners promote horizontal transfer of the genes between bacteria, furthering the spread of antibiotic-resistant genes in the intestine. The researchers say the findings provide insight into the spread of antimicrobial resistance and point to a potential risk associated with ingesting the artificial sweeteners.

About half of U.S. parents spank their children on occasion, and a third have reported having done so in the previous week, although numerous studies have found that corporal punishment is linked to mental health issues, anxiety, depression, behavioral problems and substance abuse in children. A new Harvard study has further clarified the harm with a finding that spanking alters children’s brain development. The scientists tested 147 children ages 10 and 11 that had been spanked and used MRI to measure their neurological responses to photos of people with angry or neutral faces. Compared to peers that had not been spanked, the children had greater activation in multiple regions of the prefrontal cortex region of the brain to angry faces—a fearful response similar to that of abused children. Those areas of the brain respond to environmental cues that could be consequential, such as a threat, and may affect decision-making and processing of situations. “While we might not conceptualize corporal punishment to be a form of violence, in terms of how a child’s brain responds, it’s not all that different than abuse,” says senior researcher Katie A. McLaughlin.

“It’s more a difference of degree than of type.”

Improve Sleep with a Weighted Blanket Weighted blankets that provide a cozy, swaddled feeling have been big sellers during the trying days of the pandemic, and a new study verifies that they do provide mental health benefits. Researchers from Sweden’s Karolinska University tested 120 patients with depression, bipolar disorder, anxiety disorder or attention deficit hyperactivity disorder for four weeks. They found that a weighted blanked led to better sleep and reduced fatigue, depression and anxiety, and increased levels of daytime activity. Weighted blankets are comforters with tiny pellets or metal chains woven throughout so that weight is distributed across the body; researchers recommend using a blanket that is about 10 percent of a person’s body weight.

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Either sidestepping an argument or resolving it on the same day pays off quickly by halving the reactivity level—negative “aftertaste”—that day and often erasing any darkened emotional response the following day, say University of Oregon researchers. Based on surveys of more than 2,000 people reporting their emotional ups and downs during an eight-day period, the researchers found that when people feel they have resolved an argument, the emotional response associated with that disagreement is significantly reduced or even eliminated.

Stress reactivity has been found to significantly reduce lifespan, studies show, and is linked to heart disease, a weakened immune system, reproductive issues and gastrointestinal conditions.

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Resolve Arguments the Same Day for a Happier, Healthier Life

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the james river matters

In the Forest, We are Not Alone

by Amber Ellis Walks along the river in the summertime are filled with lush trees, dragonflies riding the wind, birds chirping, delicious blackberries, rudbeckia blooming and people enjoying the views or taking a refreshing dip in the cool water. Some forest friends work to get our attention, like the barred owl and the pileated woodpecker.

Others are quiet, strong and supportive, like the sycamore, river birch, paw paw and dozens of other trees that call these streamside forest habitats home. Some are smaller and shinier, like the little beetles hustling to and fro or the whirligigs twirling around on top of the water. The water too, is our friend, with its glistening ripples and playful splashes as it bumps around the rocks. There is so much life all around us if we only pay attention. Mindfulness in nature is a great way to help quiet the body and still the mind. Try this simple exercise to feel how connected we are to the natural world around us (be sure to bring some paper and a pen along with you)…

Find a forested place along a local creek, river or lake to visit for around 30 minutes to one hour. If unable to get outdoors, find 14

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a spot near a window and practice the same exercise. Take the first five minutes to simply walk around quietly, breathing in and out, then allow yourself to be drawn to a spot that looks inviting and find a comfortable seat. If you are inside, settle into your seat and become more aware of the activity going on in the nature you are observing outside of your window. Check in with how you’re feeling and set aside any worries so that you can be fully present.

Begin writing down all the things you notice that are alive around you. Then pick one thing and dig a little deeper—describe what it looks like, how it connects with you or interacts with other beings; if it lives alone or with others ... Imagine what it might say to you if it could talk. Take joy in getting to know more about it and feeling a greater sense of connection to nature and your place in the natural world.

Amber Ellis is the senior watershed restoration manager for the James River Association. For more information about streamside forests, visit JamesRiverBuffers.org.

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FOOD AS MEDICINE The Healing Power of Nutrition

by Julie Peterson

E

ating is a basic need, but many Americans are not filling this need with healthful choices. Among the more than 700,000 Americans that die each year from heart disease, stroke or Type 2 diabetes, about 45 percent eat meals heavy in salt, processed meat and sugary drinks, and low in fruits, vegetables, fish and nuts, according to a March 2017 study in the Journal of the American Medical Association.

“I fully understand and empathize with people in the public,” says T. Colin Campbell, Ph.D., author of the groundbreaking The China Study and founder of the T. Colin Campbell Center for Nutrition Studies, in Ithaca, New York. Campbell has often stressed that public and professional understanding of nutrition is lacking.

The problems with the Standard American Diet (SAD) start with the very ground it is grown in. Large-scale farming in the U.S. has depleted the soil, producing lower nutrient foods. In addition, many foods are processed by manufacturers to improve shelf life, which further destroys nutrients and requires toxic additives.

“The default choice, the easy choice, is the inexpensive, highly processed food. Our built environment throughout the country has made it easier to find fast food than a produce store,” says Lisa McDowell, director of lifestyle medicine and clinical nutrition at Saint Joseph Mercy Health System, in Ann Arbor, Michigan.

SAD is a primary risk factor for high blood pressure, abnormal blood lipids, increased blood glucose and weight gain, according to the World Health Organization (WHO). These intermediate conditions can lead to full-blown chronic diseases such as heart disease, stroke, cancer and diabetes, all of which are on the rise. The U.S. Centers for Disease Control and Prevention reports that 60 percent of American adults have at least one chronic disease and 40 percent have two or more, making chronic disease the leading cause of death and disability in the country.

The good news from WHO is that up to 80 percent of heart disease cases, 90 percent of Type 2 diabetes cases and one-third of cancer incidences could be avoided by a healthier diet, as well as lifestyle changes like stopping smoking and increasing physical activity.

A healthy diet is not as simple as cutting out convenience foods, because many people literally can’t stop eating them. Studies have compared the addictive properties of added sugar and salt to those of nicotine and cocaine. “Additives like sugar release opioids and dopamine in the brain. The same neurochemical changes in the brain occur in addictions,” says Claire Stagg, DDS, founder of Health Connections Dentistry, in Indian Harbour Beach, Florida, and author of Smile! It’s All Connected, a layperson’s guide that explains the essential connections between the mouth and overall wellness. “People need to be educated, or re-educated, to take ownership of their health by remembering the basic premise that their bodies can be healthy if they get the right nutrients to facilitate and support that basic process.”

Campbell agrees that more people need to be educated. A major theme in his latest book, The Future of Nutrition, is how to sift through the conflicting information that exists.

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HEALTHIER HELPINGS As the food industry continues to woo Americans with fast and easy processed foods, there are consumer shifts taking place. “About a quarter of U.S. adults are trying to manage a health or medical condition by making healthy food and beverage choices,” stated the NPD Group consumer research firm in 2019. “Younger adults, ages 18 to 24, are particularly interested in using foods to improve their health.”

It turns out that it’s most beneficial to focus on adding what is needed for optimal health, instead of worrying about what to eliminate. As William Li, M.D., counsels in Eat to Beat Disease, “Human nature abhors deprivation.” As president of the Angiogenesis Foundation, in Cambridge, Massachusetts, Li advises us to “practice health care at home every day in our own kitchens.” He suggests frequently eating such simple, but disease-defying foods as dark chocolate, walnuts, kiwis, sourdough bread and sauerkraut.

“I recommend participating in bigger box stores. They do a great job at making high-quality food available at an inexpensive price,” says McDowell. She also suggests batch cooking and planning meals ahead for the week.

THE POWER OF PLANTS Plant-based eating is finally becoming mainstream, thanks in part to such eye-opening documentaries as Forks Over Knives, Earthlings, PlantPure Nation and Food, Inc. Research backs up the benefits. In a 2019 study in the Journal of the American Heart Association, Johns Hopkins researchers report that in a 30-year period, people eating a mostly plant-based diet were 32 percent less likely to die from a cardiovascular condition and 25 percent less likely to die from any cause. A 2017 report published in International Journal of Epidemiology suggests that fruits and vegetables are associated with a reduced risk of many chronic diseases and may protect against certain types of cancers.

For treatment, reversal and prevention of chronic disease, the American College of Lifestyle Medicine, in Chesterfield, Missouri, recommends eating a primarily plant-based diet containing minimally processed vegetables, fruits, whole grains, legumes, nuts and seeds.

Campbell says that moving to a 100 percent plant-based diet “and staying there for one to three months, provides an opportunity for virtually everyone to finally crave a salad on a regular basis.

This is a place wherein people have little or no interest to backslide because their taste preferences have profoundly changed.”

As plant-based eating gains momentum, there are more imitation meat products. These foods can be helpful to transition away from meat, but Campbell cautions, “They do not replace the whole plant-based foods, even though they are plant-based, because salt, sugar and added oil are usually added.”

EATING BY THE COLORS Eating fruits and vegetables in a rainbow of vibrant colors ensures we get a variety of phytochemicals, vitamins, minerals and antioxidants. The federal Office of Disease Prevention and Health

Promotion recommends consuming two and one-half cups of vegetables and two cups of fruit each day. McDowell suggests including “deeply pigmented fruits and veggies in at least five different colors, so that you’re getting all of the micronutrients and they’re all working together.”

Aim to include a couple different foods from each of the following color groups over a week’s time. Infographics and charts are available for download from the American Heart Association (Heart.org), Vegan.Easy.org, Dr. Ranjan Chatterjee (DrChatterjee. com) and others. Apps such as Eat the Rainbow Food Journal, Eat Five and VegHunter also make vegetable and fruit intake easy to track.

Green: Dark greens have cancer-blocking chemicals like allyl sulfides, lutein and indoles, which inhibit carcinogens. They also contain folate for healthy cells and calcium for stronger bones, muscles and heart regulation. Get plenty of asparagus, avocados, broccoli, Brussels sprouts, green tea, kale, kiwi, spinach and green herbs.

Blue and purple: Anthocyanins wipe out free radicals, boost brain health and reduce inflammation. Resveratrol can delay cellular aging, protect the heart and reduce risk of some cancers. Add blueberries, blackberries, eggplant, elderberries, figs, grapes, plums, raisins, eggplant and purple cabbage.

Red: Rich in lycopene, a potent scavenger of gene-damaging free radicals, red plants lower risk of certain cancers and boost heart, brain, eye and bone health. Try apples, beets, cherries, cranberries, raspberries, red peppers, tomatoes and watermelon.

Yellow and orange: Contain vitamin C, hesperidin and carotenoids such as beta-carotene to inhibit tumors, protect eyes, detoxify the body, reduce inflammation and boost the immune system and heart health. Add apricots, bananas, cantaloupe, carrots, mango, oranges, pineapple, pumpkin, sweet potatoes, tangerines and yellow peppers.

White and brown: The onion family contains allicin and beta glucans, which have anti-tumor properties and can help lower cholesterol. Nuts contain healthy fats. Other foods in this group contain blood pressure-regulating potassium and antioxidant flavonoids like quercetin and kaempferol, along with digestionboosting fiber. Choose beans, cauliflower, garlic, leeks, mushrooms, nuts, onions, parsnips and whole grains.

GAINING GUT HEALTH The gut contains the organs that make up the digestive tract and the gut microbiome, a balance of microorganisms that survive on food. A healthy gut can prevent and heal illnesses in the digestive tract, immune system, cardiovascular system, kidneys and brain.

If the gut is burdened with unhealthy foods and digestion is impeded, illness may arise. However, shifting to healthier, plantbased foods can cause a measurable shift in the gut microbiome in three to four days, Duke University researchers report in Nature.

Gut health can be enhanced and restored with specific foods:

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Enzymes to break down food are found in raw fruits, vegetables, sprouts, nuts and fresh herbs, and can be destroyed by cooking or processing. These work before the body’s digestive enzymes kick in to improve digestion, eliminate toxins and boost energy.

Studies have shown that raw plants also help with weight loss, decreasing cholesterol and reducing inflammation.

Probiotics, live bacteria that promote healthy gut flora, are found in fermented foods like sauerkraut, kimchi, sourdough bread, yogurt, kefir, pickles, miso and cheddar cheese.

Prebiotics, undigestible natural fibers that feed probiotics, abound in apples, asparagus, bananas, barley, burdock root, dandelion greens, flaxseeds, garlic, oats and onions.

GOING LOCAL Whole foods grown locally provide the most nutrition. Michael Pollan, professor of science and environmental journalism at the

Food to Heal the Planet Eating healthy also means making a choice for the health of the planet.

Organic, locavore and small-farm advocates are speaking out against the industrialized U.S. food system with its extensive use of pesticides, poor treatment of animals and lack of regenerative soil management. Organizations like the Rodale Institute, Regeneration International, Kiss the Ground and the Ecological Farming Association are working to train farmers to regenerate soils to not only restore climate stability, but also provide far healthier foods from nutrient-rich soils.

“I believe if we have a greater understanding of our local and regional food systems, we will be moving in a more sustainable, intentional and responsible direction for ourselves, our communities and the planet,” says Andrea Bemis, author of the farm-to-table cookbook Local Dirt and operator of Tumbleweed Farm with her husband Taylor in Mount Hood, Oregon.

Local food is easier on the planet for several reasons. “Large commercial farms work the soil so intensively that they must use synthetic fertilizers to get anything to grow,” says Brock Hall, owner of Florida Fields to Forks, in Malabar, Florida. Alternatively, cover crops keep nutrients in the soil, requiring less water and naturally sequestering more carbon from the atmosphere.

Shorter transit or shipping distances after picking uses less pollution-causing fuel.

“Choosing the right food is not only important for our personal health, but also is important for our planet and for our checking account,” says T. Colin Campbell, author of The China Study and The Future of Nutrition. “I have come to believe, after being in this discipline for 65-plus years, that our choice of food is the easiest and most important choices we can make to address the many existential problems that we now face.”

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University of California, Berkeley, and author of In Defense of Food, famously said, “Don’t eat anything your great grandmother wouldn’t recognize as food.”

Buying, preparing and eating whole foods may seem laborious at first, but the shift away from “easy foods” can quickly become a way of life as the body begins to feel better. “We hear stories every week about people who have fixed health issues from eating healthy,” says Brock Hall, owner of the Florida Fields to Forks organic community supported agriculture (CSA) farm in Malabar, Florida. He adds that everyone “ought to get closer to your food” by growing it or getting to know organic farmers at local markets, self-pick operations or through CSAs. Healthy eating is about balance. Enjoy comfort foods occasionally, focusing on the bigger picture of more healthful foods overall.

Julie Peterson has contributed to Natural Awakenings for more than a decade. Connect at JuliePeterson2222@gmail.com.

The Shift in the Medical Field “We, as a society, have gotten locked into focusing on disease cure over health care,” writes T. Colin Campbell, Ph.D., author of the bestselling The China Study and the recently released The Future of Nutrition. Fortunately, as studies prove that diabetes, kidney disease, cancer and Crohn’s disease improve with changes in diet, the medical community is slowly shifting toward using nutrition in tandem with traditional care to help manage and prevent disease.

Unfortunately, says John Osborne, M.D., director of cardiology at State of the Heart Cardiology, in Dallas, “The amount of nutritional education in medical school is minimal.” Now, the American College of Lifestyle Medicine (ACLM) is aiming to fill that void by training healthcare teams to prevent and reverse chronic disease through lifestyle behaviors.

Saint Joseph Mercy Health System, in Ann Arbor, Michigan, is one example. After a group of physicians and registered dietitians received ACLM certification, it launched a Lifestyle Medicine and Clinical Nutrition program. “The goal is to provide support to individuals and teach them to hardwire best practices that optimize their own personal health and potential,” says Lisa McDowell, program director.

The Food as Medicine Institute, in Portland, Oregon, also offers a training program for healthcare professionals and nutritionists to implement community-based nutrition programs.

The Cleveland Clinic Center for Functional Medicine, in Ohio, offers programs that help patients identify genetic, lifestyle and environmental factors to shift health from illness to well-being.

The Gaples Institute, in Naperville, Illinois, offers nutritional training and accreditation for medical clinicians, as well as free nutritional instruction online for the public.

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healing ways

Sweet Slumber Natural Tips for Deep Sleep

by Ronica O’Hara

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GET A PATTERN GOING. “Keeping to the same routine will signal to the body and brain that it is time to wind down and prepare for sleep,” says Dallas nurse educator Jenna Liphart Rhoads. This means sticking to the same bedtime and awakening schedule, and doing quieting activities an hour or so before bed, such as stretching, meditating, drinking tea or journaling.

MUNCH SMARTLY ON SLEEP-INDUCING FOODS. Many experts advocate foregoing food two hours before sleeping. As another option, “sleep snacks”, is suggested by New York University adjunct nutrition professor Lisa Young. She says, “These are foods that contain natural substances that may help promote a good night’s sleep.” They include warm milk or turkey (tryptophan), tart cherries (melatonin), kiwi fruit (vitamin C and serotonin), bananas (potassium and magnesium) and nuts and seeds (magnesium).

DON AMBER GLASSES OR AN EYE MASK TO BLOCK LIGHT. The blue light emitted by ordinary light bulbs and device screens prevents the pineal gland from releasing melatonin, the sleepinducing hormone, which is why it’s wise to shut down electronic devices an hour before sleeping. If doing so isn’t easy, at least block the blue light by using amber or orange (not clear or yellow) glasses to restore melatonin production, advises former General Electric lighting researcher Richard Hansler, Ph.D., of Cleveland; he also advises replacing regular bedroom bulbs with only those that produce low levels of blue light. To encourage deep sleep, fully darken the bedroom or wear an eye mask: a Chinese study found wearing such an accessory along with earplugs significantly increases the restorative rapid eye movement (REM) stage of sleep.

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good night’s sleep is a challenge for a growing number of Americans. Even before the pandemic, 35 percent of adults reported sleeping less than the recommended seven hours a night, and in a new survey by the American Academy of Sleep Medicine, 56 percent said they were sleeping worse due to what’s termed “COVID-somnia”.

Being sleep-deprived not only makes us crabby and accidentprone, but also raises our risk of obesity, depression, heart disease, dementia and a weakened immune system, studies show. Fortunately, we can stave off fretting about lack of sleep by adopting some simple, natural practices.

WRITE A TO-DO LIST TO CALM A RACING MIND. Baylor University researchers found that compared to people that journaled about what they had accomplished that day, those that spent five minutes writing a to-do list for the next day fell asleep nine minutes sooner—the same effect as taking a prescription medication. The more specific their list, the quicker the shut-eye.

GET COZY WITH A WEIGHTED BLANKET AND SOCKS. Weighted blankets, ideally weighing about 10 percent of a person’s body weight, lead to better sleep and reduced fatigue, depression and anxiety, reports a Swedish study. Some are filled with natural ingredients like rice and cloves, and can be warmed in a microwave beforehand, providing a fragrant, swaddled feeling. Plus, Korean researchers found that wearing warm socks to bed helped subjects fall asleep about seven minutes sooner, sleep 32 minutes longer and experience fewer light awakenings.

TAKE A NATURAL SLEEP AID. Prescription sleeping pills for insomnia can produce dependency and additional unwelcome side effects such as grogginess, diarrhea, headaches and stomach pain. Natural choices without these drawbacks include melatonin, a pineal gland hormone that primes the body for sleep; small doses of 0.3 milligram (mg) to 1 mg work effectively by mirroring natural circadian levels, research shows. Half of U.S. adults are estimated to be deficient in magnesium, which relaxes muscles and increases levels of a neurotransmitter with calming effects; 500 mg is a common dose. Valerian (300 to 900 mg) has been found to improve sleep quality in women during menopause.

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The scents of ancient Egypt, Greece and Rome can still be used today to induce deep, restful slumber. “A scent of an essential oil reaches the brain within seconds and activates the hypothalamus, the hormonal control center. It then releases hormones promoting sleep,” says Milana Perepyolkina, Salt Lake City author of Gypsy Energy Secrets. Some doze-inducing essential oils advised by aromatherapists include:

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Sleepy Scents

n Lavender to improve sleep quality n Valerian to fall asleep faster n Bergamot, which lowers heart rate n Clary sage, a natural sedative n Petitgrain to ease restlessness n Marjoram to soothe the mind “Put a couple of drops of the above essential oils on your palms, rub them together, cup your nose and breathe in to the count of four. Then hold your breath to the count of two. Breathe out to the count of eight. Hold your breath again to the count of two.

Repeat for several minutes. You will fall asleep fast and have a deep and restful sleep,” advises Perepyolkina, adding, “Always choose only therapeutic-grade essential oils.”

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healthy kids

Pet Happy How Animals Help Kids Thrive

by Ronica O’Hara

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s any parent whose child has begged long and hard for a puppy or kitty can testify, animals are close to children’s hearts. Up to 90 percent of kids are lucky enough to live with a pet at some point in their childhood, and studies show the effects can be profound for their health, character development and well-being.

Kids and pets seem to share a deep and special bond. “Kids often recognize a kindred spirit in animals, especially pets. Like children, pets are cared for and nurtured in families by big people who get to make the rules,” says Gail F. Melson, Ph.D., professor emeritus of developmental studies at Purdue University and the author of Why the Wild Things Are: Animals in the Lives of Children.

In one of Melson’s studies, 40 percent of 5-year-olds said that they turn to their pets when they feel sad, angry or have a secret to share. Children with pets demonstrate more empathy toward their peers and are less anxious and withdrawn than children without pets, her research shows. A University of Cambridge (UK) study reported that kids were happier with their dogs and cats than with their brothers and sisters.

PETS ENHANCE KIDS’ HEALTH. A study by UK’s Warwick University found that children with pets had more robust immune systems and attended school an extra nine days on average each year compared to those without pets. Early exposure can be optimal: Babies living in homes with two or more dogs and cats are less than half as likely by age 7 to develop reactions to indoor and outdoor allergens like pet dander, dust mites and ragweed, reports a Medical College of Georgia study.

Pets can have a measurable impact on children with special conditions. In a University of Massachusetts Medical School study of young people with Type 1 diabetes published in PLOS 22

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ONE, those that actively helped care for family pets were 2.5 times more likely to have well-controlled blood sugar levels, perhaps by learning the importance of daily routines. In families with an autistic child, owning a dog reduces stress and significantly improves interactions, benefits that grow over time, report UK University of Lincoln researchers.

PETS BUILD SOCIAL SKILLS. According to a large American Humane study, small pets like guinea pigs and reptiles in third- and fourth-grade classrooms improve students’ levels of communication, cooperation, responsibility, empathy, engagement and selfcontrol. Pets can also train kids to set boundaries. Growing up in Verona, Wisconsin, twins McKenna and Samara Fagan became skillful at stopping their 70-pound golden retrievers and great Pyrenees from jumping on them, stealing their toys or persisting after a petting period had concluded. “As girls, they learned how to create boundaries not just with words, but also with body language and energy,” says their mother, Tia Fagan, a certified conscious parenting and authenticity coach. Now, she says, the 20-year-olds know “how to create and hold healthy boundaries with people.”

PETS TEACH RESPONSIBILITY. “A child who knows that every day they will need to walk the dog (if it’s safe), feed the dog (with guidance) or even scoop the yard, will thrive on the routine of care and often will feel a confidence boost because they are taking care of their dog. This is empowering for kids who may not have much control over other things in their lives,” says Antoinette Martin of Cornelius, North Carolina, head veterinarian with the online vet locator HelloRaphie.com.

PETS TEACH THE CYCLES OF LIFE. Because pets have shorter life spans than humans, surveys indicate that about 80 percent of children first experience death when a beloved pet dies, offering a teachable moment for the whole family, says Melson. Veterinarian Michelle Burch’s 3-year-old daughter grieved when the family dog died, but the child was encouraged to express her sadness and was helped by the awardwinning book Dog Heaven, by Cynthia Rylant. A year later, “She loves to bring up her dog Baxter to strangers and how he is in dog heaven, but she knows that not all animals will stay on Earth forever,” says Burch, veterinarian for the pet insurance site SafeHounds.com.

Difficult as the grief is, it’s still worth it, says Fagan. “Our pets have taught my children that to give and receive love unconditionally is the greatest gift of all and is worth the sadness and pain we feel when they pass.”

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

fit body

INNER MILESTONES For many, running is competitive and involves the pursuit of excellence, but directing attention to inner emotional terrain and bodily sensations can foster a practice that transcends personal goals. “Once we see that we can be with the discomfort, the joy, the pain, the thrill of running, we realize that we can be present in every moment of our lives, no matter what it brings,” says Vanessa Zuisei Goddard, author of Still Running: The Art of Meditation in Motion. Goddard, a teacher of Zen in New York City, underscores intention. “We can practice running not just as exercise, but as a form of moving meditation—what I call ‘still running’. It’s a way of saying to ourselves, ‘Every moment of my life matters. I want to be present for all of it. I want to be awake.’”

Julia Chi Taylor, a London-based life coach and avid runner, highlights the breath as a guide, the option of using a mantra and “being mindful of any dynamic of pushing too hard or internal criticism, and instead practicing quietening the mind as you run.” The 20-year veteran of international races sees no division between the mundane and the divine. “Running has been a spiritual practice for me since I was a teenager, as I have always been on a spiritual path. Running seemed to me to be my soul expression.” Taylor’s challenge during her competitive years was to slow down inside. “I was often getting caught up with my ego’s desire for approval and recognition. It was always evident when I was caught up in pushing and losing the presence of the step; I always became ill or injured,” she relates.

Soulful Strides Running as a Spiritual Practice

by Marlaina Donato

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acing up sneakers and going out for a run helps to manage weight, high blood pressure, depression and addictions, but pressing our feet upon the Earth can be much more than a form of health-promoting exercise. Runners often refer to the “runner’s high”—attaining a profound sense of well-being after a good jog. According to David Linden, a professor of neuroscience at the Johns Hopkins University School of Medicine, this boost in mood is due to endocannabinoids, the body’s natural chemicals that are similar to the molecules in marijuana that promote relaxation.

Running can be introspective, and over time, a spiritual practice.

“Something seems to unite the physical and spiritual when pounding the pavement,” says Michael Fitzgerald, a seasoned runner and multi-genre author in Santaquin, Utah. “The discipline of running is a gift I give to myself. It gives me time away from the expectations of daily life and allows me to enter a world all its own.”

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BREATH AS GUIDE Inhaling and exhaling with mindfulness during running, much like yoga, helps to foster the unity of body, mind and spirit. “The breath is the most common object of meditation. I pair my breath with my stride, and this both keeps me connected to my body and it quiets my mind,” explains Goddard.

Taylor concurs, noting, “Running asks that we breathe more deeply, and the more we are in touch with the breath, the mind stills, or at least starts to work in a freer way, and we realize we are not the mind. When we run with no purpose but to run, after a while we become the run, and each step takes care of itself.”

For Fitzgerald, running has helped him to overcome negativity and find a sense of freedom. On the practical level, nixing earbuds for silence helps him to pave the way for a deeper experience. “I find my thoughts are clearer when I am running. Self-discipline for me is a spiritual endeavor. Overcoming internal, trite objections to exercise such as running always feels like a spiritual triumph.

Such triumphs give me hope and motivate me to reach higher, again and again.”

Moving the body invites transformation and a broader, deeper perspective. Taylor shares, “As our body gets fitter and develops endurance, it becomes easier to recognize the body as a temple of the soul. The skills we learn to master the art of running can then become skills to help us master the art of living.”

Marlaina Donato is an author and recording artist. Connect at Autumn EmbersMusic.com.

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green living

Growing Food Security The Benefits of Urban Gardening

irina fischer/AdobeStock.com

by Laura Paisley Beck

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or a lot of Americans, healthy food is scarce. According to FeedingAmerica.org, more than 35 million Americans faced food insecurity in 2019. That number is expected to increase substantially due to the pandemic, which disrupted the food supply chain in ways that most Americans have never seen.

The good news is that urban and localized gardening can bring fresh, healthy, organic, sustainable and affordable food to nearly every household. A 2013 abstract from Michigan State University published in Agriculture & Food Security states that urban gardens could not only provide healthy food, but also create a more resilient food system.

During the pandemic, many people jumped at the chance to put in a garden, and in cities, where available land is limited, creative solutions have emerged. Just about any space could serve as a viable garden, including a spare room, rooftop, shipping containers or an empty warehouse. With hydroponics, no soil is required and with vertical systems, planters are stacked, requiring a small footprint.

VEGGIES INSTEAD OF LAWNS Phan Truong, known as A Suburban Gardener on Instagram, turned her entire yard into an organic vegetable garden and invited her Scaggsville, Maryland, neighbors to share in the bounty. “I had this table of abundance in front of my house, but people weren’t taking anything! So, I hid in my garden, waiting for neighbors to walk by, and then I’d rush the fence and encourage them to take food,” Truong says. “My husband thought everyone would think we were weird.” Now, instead of getting polite waves from afar, 24

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the garden has become a communications hub among neighbors.

SHARING THE ABUNDANCE When Truong witnessed friends losing jobs and struggling, she was inspired to lend a hand by assisting some of them to plant their own low-maintenance, high-yield gardens to save money on healthy meals.

Once she had assisted people close to her, she decided to expand her reach. “My garden spits out a lot of food. I discovered there are local food banks and charities that collect food. I was surprised that they will take any abundance,” says Truong.

Garrett Livingood, a North Atlanta, Georgia, blogger, developed GrowMy Community.org where local farmers, growers and community gardens can upload their location and what they offer, so that the locals know where to go for

fruits, vegetables, herbs and other healthy eats. According to Livingood, “Forty percent of produce gets thrown out every year, so it’s not that we don’t have enough food, the problem is access.”

FOOD SECURITY EQUALS HEALTH Ashlie Thomas, a research scientist known as The Mocha Gardener on Instagram, started gardening for healthy produce and medicinal plants at home in Graham, North Carolina, when family members on limited incomes living in a food desert had been diagnosed with health issues like hypertension and Type 2 diabetes.

“Imagine having diet requirements that included mostly plant-based food, but your resources are simply not there,” Thomas says. “I didn’t know there was a term for that: food security. There is an increasing population with disease, and food could be the answer.”

The problem is particularly prevalent in communities with no grocery stores, forcing residents to buy food at gas stations or drive considerable distances to big-box stores.

Thomas observed that choices at these kinds of facilities are often between expensive produce or inexpensive junk food. Healthful food is not available or affordable for all.

Thomas believes gardening empowers people to take control of their diet and their health, not only physiologically, but psychologically and spiritually. “It doesn’t just stop at the garden,” she says. “How you treat your body and other people has a positive healthy impact, as well.”

TIPS TO GET STARTED

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Follow local gardeners on social media to get ideas.

THINK LOW-MAINTENANCE, HIGH-YIELD. Cherry tomatoes, salad greens, cucumbers and beans are high-producing, low-cost staples.

FLOWERS CAN BE FOOD. Try violets, pansies, nasturtiums and chives to beautify the garden and the plate.

GROW ORGANIC. It’s cheaper and doesn’t harm anyone or anything. “I grow organic because I want to respect my space. I don’t want to control Mother Nature, I want to work with her,” says Thomas.

HERB IT UP. Mint, rosemary and basil taste great and can deter pests.

Overall, keep it simple. Set up for success with just enough to learn and enjoy a new lifestyle. It can be expanded upon year after year, providing a bounty of nutritious food security.

Laura Paisley Beck is a freelance writer and self-proclaimed foodie in Madison, Wisconsin.

Reach her at LauraPaisleyBeck@gmail.com.

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

SATURDAY, JULY 10

Saturday Salutations at the VMFA – 9-10:30am. Also held 7/24, 8/7 & 21. Help raise funds to increase access to yoga in our community. All levels, beginner appropriate and family friendly. Pay what can. Project Yoga Richmond. VMFA, Belvedere Deck, 200 N Arthur Ashe Blvd. Must register & prepay: ProjectYogaRichmond.org/SaturdaySalutations.

Dharma of Courage: The Heart of Resilience – 11am-5:15pm. Learn the dharma (truth) of courage. Mix of lecture, meditation & intimate conversation in small breakout groups for a day of practical wisdom, transformation & delight. Joan Borysenko, PhD. $108. Zoom.

Satchidananda Ashram-Yogaville. Register: Yogaville.org.

SpiritMindBody Gathering – 11:45am4:45pm. Potluck picnic to celebrate 6 years of exploring the connection between spirit, mind & body. More info: SpiritMindBodyRVA.com.

Donations appreciated. Deep Run Park, 9900 Ridgefield Pkwy. SpiritMindBodyRVA.com.

Virginia Free Farm Open House and Field Day – 12pm. Learn how the farm provides quality, nutritious food to the needy in Central Virginia as well as info about classes for children, volunteer opportunities, their food justice initiatives & seed saving.

Games, refreshments, raffles, a plant sale, vendors & more. 75 Green Ln Dr, Kents Store. VirginiaFreeFarm.org.

TUESDAY, JULY 13

Yoga Teacher Training Open House – 11am-5:30pm. Glenmore Yoga is restarting its 200- & 300-hr in-person teacher training programs in the fall of 2021. Drop by anytime during the open house to ask questions & learn more about our unique therapeutic programs. Free. Glenmore Yoga & Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

THURSDAY, JULY 15

SoulCollage – 6:30-8:30pm. Gain insights into this time in your life and tell your own story working w/collage & journaling. An intuitive collage process for self-discovery & community building developed by Seena Frost. Cheryl Groce-Wright. $15-$40. Zoom.

The Innerwork Center. Register before 7/10: 804-359-0384 or InnerworkCenter.org.

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Greater Richmond Edition

TUESDAY, JULY 20

Let’s Take a Time Out!: Mindfulness for Parents – 7/20 & 7/27. 6:30-8pm. Join Amanda and a group of other supportive (& stressed) parents as we explore how mindfulness practices can help us find space in our days, focus on what’s most important & show up for our families (and ourselves) the way we really want to. $36$84. The Innerwork Center. 804-359-0384.

InnerworkCenter.org.

Refresh, Renew, Reset: Mindfulness, Movement and Nature – Tues, 7/20-8/3.

6:30-8pm. Practice gentle movement and meditation through the lens of the natural world to refresh and re-energize our bodies and minds. Explore the themes in nature that map back to our lives. Sherry Klauer, Dennis Williams $54-$126. Locations TBD. The Innerwork Center: 804-359-0384.

InnerworkCenter.org.

THURSDAY, JULY 22

A Divine Journey with the #7 – Thurs, 7/22-8/5. 7-8:30pm. Utilizing Christian contemplative practices (creation story) & yogic philosophy (chakras, movement of energy), dive deep into how this number appears in different texts, rituals & our journey through life. Kirsten Malone. $34$80. The Innerwork Center. 804-359-0384.

InnerworkCenter.org.

SATURDAY, JULY 24

Saturday Salutations at the VMFA – 9-10:30am. See July 10 listing. Pay what can.

Project Yoga Richmond. VMFA, Belvedere Deck, 200 N Arthur Ashe Blvd. Must register & pre-pay: ProjectYogaRichmond.org/ Saturday-Salutations.

WEDNESDAY, JULY 28

Mental Health, Brain Science & Yoga – 7/28-8/3. 11am-6pm. Learn about integrating yoga & mental health through research, theory & practice sessions. Amy Wheeler, M. Mala Cunningham. $375.

Zoom. Satchidananda Ashram-Yogaville.

Register: Yogaville.org.

THURSDAY, JULY 29

Karma Meditation – 8:30-9am. Open to all levels. Proceeds donated to the center to assist w/expenses as Glenmore Yoga emerges from the pandemic. Randi Weiss.

Donations of $5-$25. Zoom or Glenmore Yoga & Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

NARichmond.com

MONDAY, AUGUST 2

Karma Meditation – 12-12:30pm. Open to all levels. Proceeds donated to the center to assist w/expenses as Glenmore Yoga emerges from the pandemic. Randi Weiss.

Donations of $5-$25. Zoom or Glenmore Yoga & Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

WEDNESDAY, AUGUST 4

Drop-In Journaling Group – 7-8:30pm.

Also 10/13, 12/1. For new journal keepers & experienced writers, this evening of reflection includes a time for centering, a writing warm-up activity, a period for more in-depth journaling, a brief time for optional sharing & reflection, & a closing ritual. Elaine Kiziah. $10 suggested donation. Zoom. InnerworkCenter.org.

THURSDAY, AUGUST 5

save the date

Summer Keynote with Catherine Sanderson: The Science of Resilience 7-9pm via Zoom Sanderson will examine the science of resilience & provide specific strategies for improving psychological and physical well-being during challenging times. $15-$40

The Innerwork Center Register: 804-359-0384 or InnerworkCenter.org

FRIDAY, AUGUST 6

mark your calendar

Awaken Your Divine Energy in the Blue Ridge Mountains August 8 - 11 Five days of meditation for a lifetime of grace.

Join meditation master Kambiz Naficy for an interactive experience of yoga, meditation and uplifting talks.

Joy of Life Retreat $1,798 (weekend only: $980) Seven Oaks Retreat Center, 403 Pathwork Way, Madison VA Register by 7/10: KambizNaficy.com/ Super-Consciousness-Meditation-Retreat

Info: 786-565-2195 or JoyOfLife.International@gmail.com

SATURDAY, AUGUST 7

Earth Herself Grand Opening – 10am-7pm (by appointment only). New metaphysical shop and healing center. Crystal, reiki and shamanic healing with Grace Wild of Transcend Wellness. Where is your happy place? 804-292-5159. Eartherself.com.

Saturday Salutations at the VMFA – 9-10:30am. See July 10 listing. Pay what can.

Project Yoga Richmond. VMFA, Belvedere Deck, 200 N Arthur Ashe Blvd. Must register & pre-pay: ProjectYogaRichmond.org/ Saturday-Salutations.

SUNDAY, AUGUST 8

Stress Management Teacher Training – 8/8-10/3. Thurs, Sat, Sun. Gain the essential skills & confidence to teach yoga as stress management in a wide variety of environments, including the workplace, healthcare facilities, schools & yoga studios.

Swami Vidyananda, Swami Ramananda.

Zoom. $995. Register: Yogaville.org.

THURSDAY, AUGUST 12

Exploring the Images, Symbols, & Meaning in Our Dreams – Thurs, 8/12-9/16. 6:308:30pm. Explore the history of dreamwork, study various methods of working w/dreams & learn to explore the emotions, stories & images that our dreams send. Then discover how we may use those insights & apply them to our daily lives. Carrington Brown, Kim Vann. $90-$120. The Innerwork Center. 804-3590384. InnerworkCenter.org.

SATURDAY, AUGUST 14

Exploring Intuition through Tarot – 10am1pm. Learn the basics of the Rider-Waite Tarot card deck. Interactive discussion on the how to of reading cards & how they can help us connect to our own intuition. Carrington Brown, Mattie Coll. $23-$53. The Innerwork Center.

804-359-0384. InnerworkCenter.org.

WEDNESDAY, AUGUST 18

Delight & Our Human Experience – Wed, 8/18-9/1. 12-1:30pm. Inspired by poet Ross Gay’s collection of short essays on delight, we’ll enrich ourselves & our lives by paying attention to what delights us & to other aspects of the human experience that come along for the ride. Elaine Kiziah, PhD. $34$80. The Innerwork Center. 804-359-0384.

InnerworkCenter.org.

THURSDAY, AUGUST 19

Spirituality & the Enneagram – Thurs, 8/19-9/2. 6:30-8pm. Get a glimpse beyond your personality type and its limited options to explore what it could look like to grow & unfold into more of your authentic self. Logan Jones. $34-$80. The Innerwork Center. 804359-0384. InnerworkCenter.org.

SATURDAY, AUGUST 21

Saturday Salutations at the VMFA – 9-10:30am. See July 10 listing. Pay what can.

Project Yoga Richmond. VMFA, Belvedere Deck, 200 N Arthur Ashe Blvd. Must register & pre-pay: ProjectYogaRichmond.org/ Saturday-Salutations.

Visualization – 10-11:30am. A powerful selfcare technique used to increase feelings of peace, success, confidence & fulfillment. Be led on a guided visualization toward embracing joy & completing a task you really want to accomplish.

Elise Kindya. $15-$40. The Innerwork Center.

804-359-0384. InnerworkCenter.org.

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

MONDAY, AUGUST 23

Masters of Acupuncture, 600-Hr Masters Esthetics and Esthetics Class & 600Hr Massage Therapy Class – The Lotus Professional College’s fall programs will begin on 8/23. 8935 Patterson Ave. Info: 804-290-0980. LotusVA.com.

SATURDAY, AUGUST 28

SpiritMindBody Gathering – 11:45am4:45pm. Discover the possibilities of wellness w/Sally Fraser, personal trainer & holistic wellness coach, & Olga Kuzima, integrative wellness coach. Learn the steps to examine your perceptions of wellness & consciously create well-being. Free/talk; Private mini-sessions with practitioners: $20/20 mins. Archstone Counseling and Treatment Center, 1007 Peachtree Blvd.

SpiritMindBodyRVA.com.

Raja Yoga in Daily Life – 10am-12pm, 2-4pm (8/28) & 10am-12pm (8/29). Learn to apply the wisdom of the Yoga Sutras of Patanjali, the ancient text of Raja Yoga, to everyday life. Nora Vimala Pozzi, E-RYT500. $120. Zoom. Yogaville Weekend Workshop.

Register: Yogaville.org. More info: 804-6773199 or Vimala@YogaHelps.com.

Pop-Up Community Meditation Summer Series – 12-12:45pm. For mindfulness beginners & experienced practitioners to practice together outside in the Richmond Community. Venues vary & announced on social media and website. Korantema Pierce-Williams. Libby Hill Park w/Ram Bhagat or Sheila Battle 8/14 (or 21).

Suggested donation: $6-$14. Register: 804-359-0384 or InnerworkCenter.org.

SUNDAY, SEPTEMBER 19

PLAN AHEAD Virtual Book Release Dinner Party – 6pm.

Celebrating the release of Nitya Living Cookbook: Seasonal, Local, Vegetarian Recipes, the 2nd Ed. of certified Integral yoga teacher, yin yoga teacher & Nitya Living kid’s yoga teacher, Nitya Griffith’s, popular 2016 cookbook. Register: Nitya@NityaLiving.com.

NityaLiving.com.

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July/August 2021

27

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

DAILY RESTORE: The Healing Power of Nature – Thru 10/31. 9am-5pm. Throughout the seasons, look for educational displays highlighting native plants and insects, water, ephemeral art & more. $14/adults, $8/ages 3-12, free/children under 3. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. 804-262-9887. Registration required: LewisGinter.org.

Peaceful Body Yoga & Wellness Private Sessions – Yoga, Embodyment Yoga Therapy, Breathwork, Mindfulness Meditation, Healing Touch, Reiki, PSYCH-K, Science of Mind studies. Gentle yoga, release internal tension/pain without forcing/straining, improve flexibility and ease in movement, build strength. Explore the deeper dimensions of yourSelf, balancing Mind, Body, & Spirit in private sessions customized for You! Anita Snellings. 804-356-7477. AnitaSnellings.com.

SUNDAY Soulful Sunday – Thru 11/28. 9-10am. Move & groove, connect & play & co-create some movement medicine. World music, spoken word, poetry, drums, instrumentals, popular music, etc. $16, $125/10-class pass, $10/ community rate. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593.

SoulShineStudios.com.

Mixed-Level Yoga – 11am-12pm. Classes emphasize breath, setting a foundation & alignment of the body that increases the flow of life force energy. Suzzette. $10. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111.

804-335-0593. SoulShineStudios.com.

Carytown Cleanup –12-1:30pm. 1st Sun. Trash pickup in Carytown with Keep Virginia Cozy. Meet at Walkabout Outfitters, 3015 W Cary St. KeepVirginiaCozy.org.

Breast Cancer Support Meeting – 4:30pm.

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

SistersNetworkCentralVA.org.

MONDAY Nia Fusion Fitness – 9-10am. All levels & abilities. No experience (or rhythm or coordination) needed. $10, $5. Zoom.

Pre-register & pay: 804-335-0593 or SoulShineStudios.com.

Yoga Classes for EveryBody – 10:3011:30am. Classes emphasize breath, setting

28

Greater Richmond Edition

a foundation & alignment of the body that increases the flow of life force energy. $10, $5. Zoom. Pre-register & pay: 804-3350593 or SoulShineStudios.com.

Moving to Heal – 12-1pm. For those looking for a gentle approach to Nia & those dealing w/a wide range of therapeutic issues. Learn to slow down & personalize movement to fit your body’s way. $10, $5. Zoom.

Pre-register & pay: 804-335-0593 or SoulShineStudios.com.

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

GlenmoreYoga.com.

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

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

Glenmore Yoga & Wellness Ctr: 804-7415267. GlenmoreYoga.com.

Mindfulness Yoga Online – 6-7:30pm.

Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Nora Vimala Pozzi. Pay what can: $5-$15. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com.

TUESDAY Yin Yoga – 9-10am. Mostly seated & supine poses held passively for 3-5 min each. Yin yoga slowly opens the connective tissue to increase flexibility in the joints in a quiet, meditative practice. $10, $5. Zoom.

Pre-register & pay: 804-335-0593 or SoulShineStudios.com.

Beginner Yoga – 9-10:15am. May include floor work, balance poses, supported inversions such as shoulder stands, core work & gentle backbends. Restorative poses end the class followed by guided relaxation.

Debbie Stewart. $60/4 classes/mo, $17/ drop-in. Zoom or Glenmore Yoga & Wellness Ctr, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

Online Chair Yoga & Balancing – 10-11am.

Seated poses to increase flexibility & range of motion; balancing poses done standing using chair for support as needed. Reduce your risk of falls. Linda Dunn. Donation: $10

NARichmond.com

or pay what can. Zoom. Register: Linda@ LongLifeYoga.com.

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: $5-$15. Zoom. Register: Vimala@ YogaHelps.com. YogaHelps.com.

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

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

Agriberry, Birdhouse Farmers’ Market – 3-6:30pm. 1507 Grayland Ave. Agriberry.com.

Agriberry, Atlee Farm Stand – 3:30-6:30pm.

Atlee Sq Shopping Ctr, Mechanicsville.

Agriberry.com.

Yoga Classes for EveryBody – 5:30-6:45pm.

See Mon listing. $10, $5. Zoom. Pre-register & pay: 804-335-0593 or SoulShineStudios.com.

Trashy Tuesdays – 6-7:30pm. Local trash pickup with Keep Virginia Cozy. Locations vary. Check FB for details: KeepVirginiaCozy.

KeepVirginiaCozy.org.

WEDNESDAY Nia Fusion Fitness Outside – 9-10am. For all levels & abilities. No experience (or rhythm or coordination) needed. Practiced barefoot.

Registration = 24 hrs prior to class, weather permitting. Zoom class also available. $15.

SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com.

Masters Esthetics and Esthetics Clinics – 9:15, 10:45am, 12:45pm. The Lotus Professional College offers on-campus clinics for local volunteers to receive 1-hr facial treatments for $30. 8935 Patterson Ave. Info: 804-290-0980. LotusVA.com.

Hybrid 5 Stages – 10:30-11:30am. Both in person &online. Marybeth. $10, $5. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111.

804-335-0593. SoulShineStudios.com.

Agriberry, Lakeside Farmers’ Market – 10am2pm. 6110 Lakeside Ave. Agriberry.com.

Online Ageless Gentle Yoga – 11am12:15pm. Gentle yoga stretches, postures, breath awareness & relaxation to improve flexibility, increase range of motion, strength & energy. Carolyn Hazel/Chris Riely. $60/4 classes/mo, $17/drop-in. Zoom. Glenmore Yoga & Wellness Ctr: 804-741-5267.

GlenmoreYoga.com.

Agriberry, St. Stephen’s Farm Stand – 3:306:30pm. 6000 Grove Ave. Agriberry.com.

Agriberry, Mechanicsville/360 Farm Stand – 3:30-6:30pm. 6305 Mechanicsville Tpke.

Agriberry.com.

in America. Info & complete 2021 teaching schedule: FiveLightsCenter.com/classschedules.

in life. $50/4 wks. Carole Louie $50/4 wks.

Zoom or Balance RVA, 10431 Patterson Ave. 804-918-6181. TheCenter-RVA.com.

Hybrid Nia Fusion Fitness – 5:30-6:30pm.

For all levels & abilities. No experience (or rhythm or coordination) needed. In person & online. $15, $10, $5. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-3350593. SoulShineStudios.com.

Agriberry, Huguenot-Robious Farmers’ Market – 10am-2pm. Great Big Greenhouse.

Agriberry.com.

FRIDAY

Vinyasa Flow – 6-7:15pm. Incorporates all aspects of traditional hatha yoga class (postures, breath, meditation) while challenging the coordination through flow.

Kerry Shultz. Space limited for in-person sessions. $60/4 classes/mo, $17/drop-in.

Zoom or Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267.

GlenmoreYoga.com.

SpiritMindBody Healing Circle – 6:308:30pm. 4th Wed. In person & online. Explore alternative healing modalities in a friendly, loving environment. Free. Zoom or Archstone Counseling and Treatment Center, 1007 Peachtree Blvd. SpiritMindBodyRVA.com.

THURSDAY Everyday Herbalism Fast Track Online Membership Health Coaching Program Summer Enrollment – Opens 7/10. Enroll now in our year-long annual membership where you have access to a clinical herbalist for guidance and direction while working w/ herbs for health. $133.50/mo. More info: LaurasBotanicals.com/Everyday-Herbalism.

Esthetics Clinics – 9:15, 10:45am, 12:45pm.

The Lotus Professional College offers on-campus clinics for local volunteers to receive 1-hr facial treatments for $30.

8935 Patterson Ave. Info: 804-290-0980.

LotusVA.com.

Online Dream Group – 9:30-11:30am. 5/27, 6/24. Explore meanings behind the symbols & images in your nightly dreams through a format used by the Haden Institute to share & analyze your dreams in a safe space. Free; donation appreciated. Zoom. Must register: Dreams@InnerworkCenter.org.

Bands + Brains + Balance: A Unique Chair Yoga Class – 10-11am. 3-part chair yoga class for maximum benefits. All you need is an armless chair on a nonskid surface and a resistance band or two. Zoom. $10 suggested donation. Register, Linda Dunn: Linda@LongLifeYoga.com.

Level 1: Intro to the Primary Meridian – 10am-1pm. Approved by the National Certification Board for Therapeutic Massage and Bodywork (NCBTMB) for 20 massage therapy CEUs. Ambria Mathew, PhD. $350 ($50 discount to LMTs w/current massage license). Located in New York City, the Five Lights Center is the oldest shiatsu practice

Hybrid Nia Fusion Fitness – 10:30-11:30am.

See Wed listing. In person & online. $15, $10, $5. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593.

SoulShineStudios.com.

Massage Clinics – 9:30 & 11:30am.

The Lotus Professional College student massage clinic is open! We offer on-campus clinics for local volunteers to receive 1-hr massages for $30. 8935 Patterson Ave. Info: 804-290-0980. LotusVA.com.

X-Gentle Yoga Online – 10:30-11:30am.

See Tues listing. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $5-$15.

Zoom. Register: Vimala@YogaHelps.com.

YogaHelps.com.

Beginner Yoga – 10:30-11:45am. See Tues listing. Christina Evans. $60/4 classes/mo, $17/drop-in. Glenmore Yoga & Wellness Ctr, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com.

Ageless Yoga for Bone Strengthening – 11am-12:15pm. Learn how to work on increasing bone density using weightbearing & static poses to help w/ osteoporosis & osteopenia. Chris Riely. $60/4 classes/mo, $17/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

Hybrid Move It Fitness – 12-1pm. Based on Nia technique’s 52 moves & designed to bring conditioning to every body part, muscle group & joint. In person & online. $10, $5. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111.

804-335-0593. SoulShineStudios.com.

Chair Yoga – 12-1pm. Slower-paced yoga class that uses the support of a chair & other props to help build strength, stability & flexibility. Great for beginners. $10, $5.

Zoom. Pre-register: 804-335-0593 or SoulShineStudios.com.

Online Feldenkrais – 12:30-1:30pm. Done primarily lying on your back, side or tummy & consists of verbally led sequences of small, slow, gentle movements, done w/attention & an emphasis on continuous breath & a deep sense of support through your bones. Christy Cutler. $10. Zoom. Pre-register & pay: 804335-0593 or SoulShineStudios.com.

Agriberry, Strange’s Florist Farm Stand – 3:306:30pm. 12111 W Broad St. Agriberry.com.

Agriberry, Forest Hill Presbyterian Farm Stand – 3:30-6:30pm. 4401 Forest Hill Ave. Agriberry.com.

Online Mindfulness Yoga – 6-7:30pm.

Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Grace Sadhya Alphin. Pay what can: $5-$15.

Zoom. Register: Vimala@YogaHelps.com.

YogaHelps.com.

Tibetan Buddhist Meditation – 7-8:30pm.

Traditional study & practice. All welcome.

Lama Chodron Linda Jordan. Free. Kagyu Shenpen Tharchin at Ekoji Buddhist Sangha, 3411 Grove Ave. 804-554-1162. Online program details: Kagyu-Richmond.org.

Karma2Dharma Classes – 7-9pm. Easy exercises & meditative journeys to tap into your past life lessons for healing & enlightenment. Learn how to transcend karma & embrace your dharma, your purpose

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Online Chair Yoga – 12:30-1:45pm. Poses practiced while sitting & alongside chair for support. Work on strength, flexibility, balance & increase range of motion. Sandy Axelson. $60/4 classes/mo, $17/drop-in.

Zoom. Glenmore Yoga & Wellness Ctr: 804741-5267. GlenmoreYoga.com.

Hydration Happy Hour – 7:30pm. Water Matters – Do you know what’s in your water?

Join us for a fun demonstration/discussion of filtered, alkaline, structured water products.

You bring the happy & we’ll bring the hydration info. Barb Satterwhite. Free. Zoom: #794 4613 9964 (password: PIMAG).

SATURDAY Hybrid Nia Fusion Fitness – 9-10am. See Wed listing. In person & online. $15, $10, $5.

SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com.

Mixed-Level Yoga – 9-10:15am. All levels, offering students options that work best for them. Kerry Shultz. $60/4 classes/mo, $17/drop-in. Zoom or Glenmore Yoga & Wellness Ctr, 10442 Ridgefield Pkwy. 804741-5267. GlenmoreYoga.com.

Mindfulness Yoga Online – 9:30-10:45am.

See Mon listing. Anne Bhudevi Fletcher.

Pay what can via Venmo/Paypal: $5-$15.

Zoom. 804-677-3199. To register: Vimala@ YogaHelps.com. YogaHelps.com.

Lakeview Yoga – 3rd Sat. Thru 12/18.

10-11am. Bring mat & friends & hang out for the day. Lakeside yurts available w/ reservation. $15/adult, $5/children. Jolene Family Winery, 2750 Pocahontas Trl, New Kent. Registration & payment required: 804557-5316. Cash App to Shannon Somogyi: $MobileOMWellness.

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July/August 2021

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healthy living DIRECTORY Acupuncture

Chiropractor

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.

KULTURE

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

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

Products for pets, too.

RX3 COMPOUNDING PHARMACY

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

CHINESE ACUPUNCTURE & HERBS

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

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

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

SOUTH RIVER COMPOUNDING PHARMACY

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

CBD Oil KULTIVATE WELLNESS

SouthRiverRx.com

13140 Midlothian Turnpike 804-464-2238 KultivateWellness.com @KultivateWellness Kultivate Wellness brings you the area’s first dedicated Hemp, CBD and Wellness boutique with 20 years of industry knowledge! Offering CBD products, hemp products, herbs, local CBD honey, teas, wellness classes, yoga therapy, crystals, workshops, lectures, films, food demos and more. See ad on page 15.

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.

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 7.

MONTPELIER FAMILY CHIROPRACTIC

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

Offering chiropractic, nutritional healing, acupuncture, Webster Technique and functional movement. Assisting you in meeting your wellness goals to live better naturally is what we do best, and we pride ourselves on that.

Coaching/ Spiritual Counseling SPIRITUAL COUNSELING/SACRED SERVICES AND RITUALS

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

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

Digital Advertising 4-LEAF PRODUCTIONS PREMIUM DIGITAL ADVERTISING

4LeafProductionsDigital@gmail.com NARichmond.com/pages/online-advertising

If more of us valued food and cheer and song above hoarded gold, it would be a merrier world. ~J.R.R. Tolkien

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Greater Richmond Edition

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

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.

Farm/CSA

Education LOTUS PROFESSIONAL COLLEGE

Functional Medicine

AGRIBERRY FARM & CSA

HEALTH INSYNCS

8935 Patterson Avenue Richmond, VA 23229 804-290-0980 Lotus@LotusVA.com

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

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

Join our 2021 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 farmmade fruit snacks and pantry items. See ad on page 19.

Energy Healing

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

WELL INTO LIFE

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 21.

Essential Oils

804-397-7337 TheFarmbus.csaware.com FB: Farm to Family CSA/the Farmbus IG: @TheFarmbus

KULTIVATE WELLNESS

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

LISA CUSANO

dōTERRA Wellness Advocate, 212455 804-296-9284 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 21.

THE HAPPIN

Holistic Health & Wellness Center

FARM TO FAMILY CSA

Carey Phillips, LMT, EEMCP, NCTMB 3001 Hungary Spring Rd, Ste C 804-205-6531, West End WellIntoLife.com

Board-Certified Professional Applied Kinesiologist. Individualized care using functional diagnostics, gentle balancing methods, clinical nutrition, advanced therapies to solve difficult health problems or optimize your health. See ad on page 11.

13140 Midlothian Turnpike 804-464-2238 @KultivateWellness Kultivate Wellness brings you the area’s first dedicated hemp and wellness boutique! Offering wellness classes, yoga, yoga therapy, CBD oil, hemp products, herbs, local honey, tea, crystals, workshops, lectures, films and more. See ad on page 15.

Laser Therapy

LYDIA NITYA GRIFFITH

HEALTH INSYNCS

804-678-8568, Richmond NityaLiving.com

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

Are you ready to release energy blocks in your home so you can experience a healthier, more abundant and vibrant life? Lydia Nitya Griffith is a Certified Traditional Feng Shui Consultant and Master Chinese Astrologer with 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.

Laser therapy can reduce pain and swelling of strained muscles, tendonitis, irritated discs, inflamed nerves; can stimulate tissue repair and regeneration from old and new injuries. See our website for more information about laser therapy. See ad on page 11.

INSPIRED LIVING ISSUE

Be A Part of Our SEPTEMBER/OCTOBER ISSUE

Creativity in Health & Healing Contact Amie to reserve your space: Amie@NARichmond.com Be sure to let our advertisers know you found them in

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

Creativity in Health & Healing Plus:

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Nutritional Consulting

LGBTQ+

BAYLOR RICE, RPH, FIACP

MIDDLE PENINSULA HEALTH AND LIFE COACHING, LLC

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

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

Life Coach THE MAIN CHANNEL, LLC

Stephen D. Saunders, M.Ed 804-405-5216, Richmond Cecilia B. Thomas, M.Ed, M.Ht 804-432-1109, Richmond TheMainChannel.net Gain more life balance in a relaxed, strictly confidential setting. Goal and results oriented. Free 30-minute consultation.

Further information available on our website.

ATTEVLÉ MASSAGE THERAPY, LLC

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

South River Compounding Pharmacy11420 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, Anti-Aging (Optimal Aging), Allergies, Skin Ailments, Auto-Immune disorders, GI issues, Chronic Disease (ie: CFS/FM, RA, MS, etc.). We also offer on-going free educational health webinars addressing many of the issues listed above. Just go to our website to view our complete webinar schedule and register for all that are of interest or applicable to you. Contact our Patient Care Coordinator if you would like to schedule a consultation or have questions.

PatientCare@SouthRiverRx.com.

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.

Personal Growth

RX3 COMPOUNDING PHARMACY

THE INNERWORK CENTER

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

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 5.

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.

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

GLENMORE YOGA & WELLNESS CENTER

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

Tailored to your needs – Deep Tissue, Trigger Point, Prenatal/Postpartum, Therapeutic, Hot Stone, Swedish, Sports, Chair, Couples and Infant Massage. Thai Massage, Reflexology, Healing Touch. Gift certificates available. See ad on page 11.

Greater Richmond Edition Greater Richmond Edition

BAYLOR RICE, RPH, FIACP

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

213 Roseneath Road 804-359-0384 InnerworkCenter.org

Massage Therapy

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Pharmacy

Physical Therapy RVA PHYSICAL THERAPY

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

We are each made for goodness, love and compassion. Our lives are transformed as much as the world is when we live with these truths. ~Desmond Tutu

NARichmond.com NARichmond.com

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

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Physician RUMKI BANERJEE, M.D., ABIHM

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

Trained and certified by the American Board of Family 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.

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

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

Integrative approach to medicine, optimizing a realistic plan for your health/disease management. As a pharmacist, I review your medications to determine which ones are needed. Implement alternative therapies. Web visits available for established patients. See ad on page 7.

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.

Rapid Transformation Therapy ANNE WRINN, C.HYP.

Rapid Transformational Therapist 804-840-3656 AMWrinn@gmail.com AnneWrinn.com I help professional women and veterans who have been traumatized release anxiety and create a positive mindset to reach their goals. Feel happier and focused. RTT combines Neurolinguistic Programming, Cognitive Based Therapy and Hypnotherapy. Results generally occur in 3 sessions, sometimes sooner. See ad on page 11.

Reflexology RELAXATION BY THE FOOT

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

International Institute of Reflexology certified.

Wheelchair accessible.

Reiki GRACE WILD

Transcend Healing and Earth Herself 804-292-5159 Eartherself.com Facebook.com/EarthHerself Grace Wild has been cultivating a brand of healing for more than 20 years. Utilizing her knowledge from the teachings of shamans, mystics, and healers all over the world, she offers a unique treatment that rejuvenates your spirit and aligns with your purpose. Results start immediately. Where is your happy place? Find out and start your journey today!

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 11.

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 9.

Let your kids observe you doing random acts of kindness, it can be contagious. ~Kevin Heath

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Armor

Calm Energy

Lost and forgotten for generations, the rare, ancient secrets of the OJAYA “Armor” technique are now shared with you on our 100% online video Course.

Martial Art Of Deep Meditation

The

Q

UIETLY hidden and closely-guarded for centuries, the OJAYA “Armor” technique is a supremely rare and powerful meditation that protects your mind and emotions with a calm “armor” of core inner strength. As you meditate, its soothing resonance attacks stress, clears out brain fog, and recharges your vital energies in

just 10-20 minutes — the perfect antidote to the fatigue and frenzy of high-tech living.

Sukaishi David shares the teachings with you step by step with exquisite videos produced in the Earthborn Rainforest. But to qualify to learn the OJAYA technique, you must first watch the free OJAYA Foundation Lessons. Enjoy!

Begin the adventure FREE at:

— OJAYA.COM —

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The not-for-profit School of OJAYA Deep Meditation in the Earthborn Rainforest / US Tel. 641-472-3300

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Yoga

eco tip

GLENMORE YOGA & WELLNESS CENTER

the sink or in the freezer. A review of several options can be found at TheSpruceEats.com.

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

n A yard bin or pile. Due to critters and pets, a lid is recommended. Gardening stores sell compost bins, but they can be made using instructions at Homesteading.com.

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

200- and 300-hour Teacher Training. Voted Best Yoga Center. See ad on page 11.

INTEGRAL YOGA® CENTER OF RICHMOND

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

NITYA LIVING YOGA

Specializing in Yoga for Children 804-678-8568, Richmond NityaLiving.com Nitya Living™ specializes in kid’s yoga programs that engage the whole child plus mindfulness yoga programs, women’s retreats, private classes for adults, teens, and children, kid’s yoga camps, workshops, and teacher trainings. Enrolling now for the 15th Nitya Living Summer Camps for Kids and Teens. NEWLY Released Nitya Living Cookbook; Seasonal, Local Vegetarian Meals Recipes.

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 11.

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Greater Richmond Edition Greater Richmond Edition

skórzewiak/AdobeStock.com

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

Composting Made Easy

Turn Food Waste into ‘Black Gold’ Just 3 percent of uneaten food in the U.S. is composted, reported the Natural Resources Defense Council in 2012. The remaining food scraps rotting in landfills account for 23 percent of U.S. methane emissions, a greenhouse gas at least 25 times more powerful than carbon monoxide in global warming. With minimal planning and effort, however, food scraps can be recycled through composting into an organic, high-nutrient fertilizer.

Compost is called “black gold” for its high value in gardening, but it’s simply decayed organic material. Consider all the organic materials that fall to the forest floor, break down and return to the earth.

This process can be easily recreated at home.

To start composting, get a couple of containers.

n A covered kitchen bucket. Beautiful containers abound, but an old pan will work. Countertop positioning makes it easy to toss in kitchen scraps, but it could also be placed under

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Bins in place, start collecting and piling.

Organic materials will break down—it’s just a matter of time. The pile should consist of yard waste (grass clippings, plant scraps, small sticks) and kitchen waste (peels, cores, eggshells, tea leaves, coffee grounds, bread). Do not include invasive weeds, meat, bones, dairy products, oils or pet excrement.

The basic recipe is a mix of nitrogen-rich/green materials (food waste, grass clippings, plant trimmings) and carbon-rich/brown materials (dried leaves, sticks, shredded newspaper or cardboard). Shoot for 25 percent green materials.

An unbalanced pile can be amended.

n If it’s wet, moldy or stinky, add more brown materials and stir with a pitchfork to increase oxygen flow and loosen the pile.

n A pile that is too dry will take longer to break down. Add kitchen scraps, green grass clippings or sprinkle with water to encourage microbial activity.

A balanced pile that is stirred or turned weekly will decay the fastest. Seeing worms and other soil organisms in the pile is a good sign that the process is working.

Finished compost looks like dark, rich soil. Spread it onto the garden in the spring. Scoop some into the holes for new plants. Side dress plants all season.

Compost releases nutrients gradually, improves soil condition and helps retain water. Plants thrive with better root systems. Compost gardeners reap bountiful harvests.

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Greater Richmond Edition

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