Natural Awakenings Richmond, May/June 2022 by NA Richmond

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HEALTHY

LIVING

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PLANET

Special Women’s Wellness Issue

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from the publisher And just like that, we are on the verge of summer! I often have to ask myself where the time goes, when I am wishing for a few extra hours in the day or when I am looking at my boys—men now, really—who

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are ready to embark on lives of their own outside of my waning sphere of influence. When I first bought

Jessica Coffey, Publisher

the magazine (nine years ago!), my older son was just starting high school. This month, he graduates from college and will truly begin his own life adventure. I am so proud of the person he is and admire his passion for adventure, authenticity, compassion, creativity, movement, nature and wellness. No one can prepare a person for motherhood, and I have discovered so much about myself along the way—both of my boys have been my greatest teachers. From them, I have learned more about love,

kindness, determination, resilience, patience, contemplation, bravery and self-love than I thought possible. And I am ever grateful. This issue is our special women’s wellness issue and it is dedicated to all of the mothers and mother figures in our lives. I am excited for you to read about the wonderful businesses and practitioners highlighted in our women’s wellness special section. I encourage you to support them, along with all of our advertisers who work tirelessly to provide goods and services for the Greater Richmond community to live healthier lives on a healthier planet. We need it so much right now. I love Marlaina Donato’s take on mothering, it is one I share as well—“The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring.” Read more in her inspirational piece, “Mothering the World”… All that is brought to fruition has someone behind the scenes tending to its innate potential. The quality of nurturing permeates both the human and the natural world and goes much deeper than raising beloved offspring. Whether it be a wellbalanced child, a verdant backyard garden or the premiere performance of a symphony, tending to what we love can yield great things. Equally rewarding, nourishing what we find challenging or uncomfortable can deepen our human experience. “Every blade of grass has its angel that bends over it and whispers, ‘Grow, grow,’” states the Talmud, and we, too, can be angels. Whether or not we are inborn nourishers, every day we have simple opportunities to refine this beautiful impulse. We flex the “mother muscle” whenever we acknowledge someone else’s accomplishments, welcome a new neighbor or heat a bowl of soup for a loved one after a long day. We can nourish community when we pick up trash along a hiking trail, whip up a sweet treat for the local bake sale, invite friends for a potluck supper or offer a helping hand at a local food pantry. The smallest gestures— smiling at a stranger, giving or asking someone for a hug or saying “I’m sorry”—don’t require time, money or effort, yet exemplify spiritual generosity which is the nucleus of all nurturing. We also cannot forget ourselves. Too often we place our most fervent callings last, shuffling our sources of joy to the back of the line because there aren’t enough hours in the day. When we starve our talents and interests, lock down our emotions and neglect our spiritual needs, we become energetically malnourished, and from this famished core, have little from which to draw. Sometimes we are so invested in mothering the well-being of others that we forget to do the same for ourselves. It is not selfish to tend to our own potential to thrive. It is a beautiful necessity, and we are worth it. Happy Mother’s Day and Father’s Day, and Happy Reading! Warmly, Jessica

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CONTENTS

HEALTHY LIVING HEALTHY PLANET

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

Jessica Coffey Heather Nygren Theresa Archer Randy Kambic Martin Miron Tanisha Banerjee Jacqueline Boone Erin Reilly Patrick Floresca

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It’s Not Just About Drinking Water

How Moms Are Forging Ahead in a Changing World

STAYING HYDRATED

NATURE SPEAKS

Storytelling Connects Kids to the Natural World

Greater Richmond Edition

FENDING OFF FIBROIDS Natural Approaches Offer Relief

How to Improve Health By Eating Less of Often

Simple Strategies to Protect Feathered Friends

INTERMITTENT FASTING BASICS

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SAVING BIRDS FROM CATS

EASY CONTAINER GARDENING

How to Grow Edibles in Pots and Planters

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DEPARTMENTS

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ADVERTISING & SUBMISSIONS HOW TO ADVERTISE To advertise with Natural Awakenings or request a media kit, please contact us at 804-405-6724 or email Jessica@NARichmond.com. Deadline for ads: the 1st of the month prior to publication. EDITORIAL SUBMISSIONS Email articles, news items and ideas to: Jessica@NARichmond.com. Deadline for editorial: the 1st of the month prior to publication. CALENDAR SUBMISSIONS Submit events online at NARichmond.com/Events/New. Deadline for calendar: the 1st of the month prior to publication. REGIONAL MARKETS Advertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 239-434-9392. For franchising opportunities call 239-530-1377 or visit NaturalAwakenings.com. Be sure to let our advertisers know you found them in

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news briefs

Spring PlantFest at Lewis Ginter Botanical Garden

Ariya Chiropractic Upgrades Westhampton Office

Lewis Ginter Botanical Garden will host their annual Spring PlantFest Plant Sale from 9 a.m. to 3 p.m., May 13 and 14, in parking lot C, rain or shine. The Garden’s plant sales are among the largest in the region, with more than 40 vendors selling plants ranging from well-known favorites to rare exotics and other garden-related items. It is also a great opportunity to get gardening questions answered. A wagon is recommended for easy carrying. PlantFest is presented by Garden volunteers, and all proceeds benefit the Garden’s educational mission. Dogs are welcome to attend, but are not allowed in the Garden.

Ariya Family Chiropractic Centers has made a large investment in the long-term health of its Westhampton office at 5600 Patterson Avenue, Suite D, in Richmond. After eight years in the same location, the office is moving to a newly renovated suite at Post Office Square. The team at Ariya spent three months conducting a complete buildout of the new space. Dr. Minesh Patel, cofounder of Ariya Chiropractic, states, “We saw an opportunity to take a great space and bring it up to date. The difference is amazing. The revived look and modern interior creates an energizing and soothing space for patients.” Cofounder Dr. Nisha Saggar-Patel led the team’s design vision. “We focused on a new interpretation of classical themes. The color palette adds a sense of comfort to the environment, and the artwork is naturalist and minimal. We’re very happy with the results, and we know our patients will enjoy an expanded and updated home for their treatment,” she says. For more information, call 804-288-1005 or visit AriyaChiro.com. See ads, pages 5 and 30.

New Chiropractor Joins Ariya’s Colonial Heights Team Dr. Andrew Bauman has joined the chiropractic team at Ariya Family Chiropractic Centers in its Colonial Heights office. Bauman served in the Marines before earning a Bachelor of Science degree in Exercise Science from the University of Akron and attending the Palmer College of Chiropractic in Florida. Certified by the Virginia Board of MediDr. Andrew Bauman cine, Bauman has treated patients in the Richmond community since 2017. He is a member of the Unified Virginia Chiropractic Association and enjoys working with patients from newborn to elderly to achieve their health-oriented goals. Location: 3507 Boulevard, Ste. A, Colonial Heights.For more information and appointments,call 804-526-7125 or visit AriyaChiro.com. See ads, pages 5 and 30.

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No admission fee for the sale; regular Garden admission in effect. Location: 1800 Lakeside Ave. For more information, including vendors, visit bit.ly/PLANTFest.

Shalom Farms Welcomes New Executive Director Änna Ibrahim has been appointed the new executive director of Shalom Farms, a local nonprofit working to build healthy communities by growing more than 600,000 servings of fresh fruits and vegetables on over eight acres in Chesterfield County. The produce is Änna Ibrahim distributed through a network of programs and partnerships in Richmond and surrounding communities where access to healthy food is limited. Partnerships and initiatives include the Mobile Market, Prescription Produce Plan and Nutrition Distribution Program. Ibrahim has a demonstrated track record of success, including serving as chief operating officer for Faith in Public Life, a Washington, D.C.-based advocacy organization where she facilitated embedding a racial equity lens into program planning, strategic planning and visioning. Ibrahim will appear at the Shalom Farms Summer Kickoff, held from 1 to 4 p.m. on Saturday, May 21. Location: 2676 Venita Rd., Midlothian. For more information, call 804266-1914 or visit ShalomFarms.org.

Black Vegan Experience to Host Second Annual Event on May 14

City Bees Teaches Ecological Awareness

The Black Vegan Experience multicultural educational conference and vegan festival had its debut last year and will be held this year on May 14. This celebration of African American ancestry and networking event was born in November 2019 during a Vitamix demonstration and conversation between a vegan teacher, vegan nurse, vegan nutritionist and naturopathic physician. They created an educational platform to address the medical concerns in the Black community and remove the stereotypes attached to veganism and Black culture. Keynote speaker Dr. Milton Mills, featured in documentaries What the Health? and The Invisible Vegan, with producer Jasmine Leyva, will speak about plant-based living. There will also be special guest musicians, Official Grey Music, with Plant Based Drippin’. The event this year will be hosted by Sunnispeaks and feature local talent that includes comedian Mike Jay and vocal artist Kimberley Edmonds-Best. The main event sponsor, Committee of Consciousness (COC), is a newly formed nonprofit that empowers people through education. The COC plans to partner with other organizations on projects that eradicate food deserts and improve access to healthy food. This year, their focus will be on supporting the Jackson Ward community. Other sponsors include VegFund, Vegan Action, A Well-Fed World, Unchained TV and Qi Mind and Body. Executive Director and Event Organizer, Vonettia Calloway, believes that educating others empowers them to make informed choices and helps us hold one another accountable to higher standards of self-care, other care and caring for Earth. A percentage of the proceeds from The Black Vegan Experience will go toward building the knowledge base of plant-based nutrition, meal planning, budgeting, nutrition services and scholarships in local and surrounding communities.

Beekeepers Hollee Freeman and Nikiya Ellis joined forces after managing their local hives for three years to develop City Bees, an engaging and educational program that demystifies our understanding of honeybees and helps educate the community about the importance of bees in our lives and our ecosystem. Participants ages 8 and up get a 90-minute “bees-eye” view of a hive through safe interaction with honeybees in their apiary. During the program, they will better understand the job of beekeeping (including apiary inspections and hive management), the history and biology of bees, weather and climate influences, environmental justice and more. Student groups are also welcome. City Bees is held in-person at a local orchard/farm in the metro Richmond area. Programs occur during weekends from April to September and are followed by tea time and Q&A with the beekeepers. Guests can sample local honey and learn how they can support sustainability efforts in the region.

Location: Outside the Flying Squirrels Stadium at 3001 N. Arthur Ashe Blvd. and online. For more information, call 804-571-6689 or visit TheBlackVeganExperience.com.

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Try Tai Chi to Boost Neurological Health With its slow, rhythmic, controlled movements and synchronized, deep breathing, the ancient Chinese practice of tai chi has been shown to improve balance, reduce falls and enhance the quality of life for people with neurological challenges such as strokes, Parkinson’s disease and multiple sclerosis. A meta-review of 24 studies by researchers at the University of North Texas Health Science Center concluded that tai chi may be able to reduce pro-inflammatory contributors to cellular activity, increase antiinflammatory cytokines that help regulate immune response, decrease oxidative stress factors and increase neurotrophic factors regulating neural health. Researchers pointed to its “potential effectiveness in neurorehabilitation,” which aims to improve the functions and well-being of people with diseases, trauma or disorders of the nervous system. 10

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A popular staple since ancient times, prunes have long been esteemed for their culinary, nutritional and medicinal purposes, and a new review of research has found that they can also help counter the bone loss linked to fragility in postmenopausal women. After reviewing 28 studies, Penn State University researchers reported in the journal Advances in Nutrition that eating five to 10 prunes each day can help prevent or delay bone loss, lowering the risk of fractures. In one study, women that ate 100 grams of prunes (about 10) per day for one year experienced improved bone mineral density in their forearms and lower spines. In another study, eating five to 10 prunes a day for six months was shown to prevent bone density loss and decrease TRAP-5b, a boneloss marker. The nutritional benefits of prunes, including minerals, vitamin K, phenolic compounds and dietary fiber, may reduce the inflammation and oxidative stress that contribute to bone loss, said the authors. In a separate study in the American Journal of Clinical Nutrition, Harvard Medical School researchers that studied 1,700 older adults for 12 years found that those that ate a highly pro-inflammatory diet rich in simple carbohydrates and saturated fats were more than twice as likely to develop fragility—increasing the risk of falls, hospitalization and death—as those eating the least amount of those sweet, fatty foods.

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As up to 50 million Americans can personally testify, autoimmune disorders (AD) defy easy treatment, but a new study from Brigham and Women’s Hospital, in Boston, offers hope that vitamin D3 supplementation can significantly reduce the risk of incurring these disorders in the first place. Researchers divided 25,871 older adults into four groups: the first took 2,000 IU of vitamin D3 daily; the second took 1,000 milligrams a day of marine omega-3 fatty acids (fish oil); the third took both D3 and fish oil; and a fourth was given a placebo. After two years, those that took vitamin D with or without the fish oil had a significantly lower rate of autoimmune diseases, such as rheumatoid arthritis, polymyalgia rheumatica, autoimmune thyroid disease and psoriasis, compared to the placebo group. While the fish oil alone didn’t lower AD risk, there was some evidence that it had an effect over time. “Autoimmune diseases are common in older adults and negatively affect health and life expectancy. Until now, we have had no proven way of preventing them, and now, for the first time, we do,” says first author Jill Hahn, Ph.D., an epidemiologist. Vitamin D may also protect against COVID-19 severity, report Israeli researchers in the journal PLOS One. Examining the records of 1,176 patients admitted to a hospital with COVID-19-positive PCR tests, they found that those with a vitamin D deficiency (less than 20 nanograms per milliliter in their blood) were 14 times more likely to have a severe or critical case of COVID-19 than those with levels higher than 40 nanograms per milliliter. Mortality among patients with deficient vitamin D levels was 11 times higher than those with sufficient levels—25.6 percent compared to 2.3 percent.

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Take Vitamin D to Protect from Autoimmune Disorders and COVID-19 Severity

Eat Prunes and Anti-Inflammatory Food to Reduce Bone Loss and Fragility

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health briefs

Sky High

Inconvenient Convenience

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Plastic On its Way Out at National Parks A poll by Ipsos conducted for the ocean conservation group Oceana last November found that 82 percent of registered U.S. voters responding would like the National Park Service to stop selling and distributing single-use plastic items. The survey revealed broad appreciation for national parks, with around four in five respondents saying they had been to a park and 83 percent of previous park visitors looking forward to a return visit. Oceana Plastics Campaign Director Christy Leavitt says, “These polling results indicate that Americans, whether Republican or Democrat, want our parks to be unmarred by the pollution caused by single-use plastic.” The results show broad support for a campaign led by Oceana and more than 300 other environmental organizations which sent a letter to Interior Secretary Deb Haaland asking the parks to end the sale and distribution of plastic beverage bottles, bags, foodware and cutlery, and plastic foam products. The proposed Reducing Waste in National Parks Act would see such a policy enacted if passed. “The National Park Service was created to preserve these natural and historic spaces, and in order to truly uphold that purpose, it needs to ban the sale and distribution of single-use plastic items, many of which will end up polluting our environment for centuries to come, despite being used for only a moment,” says Leavitt.

Wind Energy Goes Airborne Massive wind turbines to generate renewable energy are appearing all over the world, but they can be expensive or impossible to install in remote locations and deep waters. A growing complement is the use of huge, specialized kites at an altitude of up to a half-mile, where wind currents are the strongest. Proponents say the solution is ideal for isolated locations. In Mauritius, an island nation off the coast of Africa, a gigantic sail is programmed to make figure-eights overhead and create enough electricity to power up to 50 homes. The International Energy Association predicts wind energy to increase 11-fold by 2050, with wind and solar combined accounting for 70 percent of the Earth’s electricity demands. In some places, land for wind farms is scarce, and it takes roughly 71 acres to generate a megawatt compared to 12 acres for a fossil fuel plant. Cristina Archer, director of the Center for Research in Wind at the University of Delaware, notes, “The first farms are in the best spots, and the best spots are limited.” Airborne options range from soft wings to complex, rigid designs that carry turbines and generators on board and shuttle electricity down a tether. Wind farms hosting hundreds of kites could be tethered to barges in deep water far offshore. photo courtesy of Sky Sales Power

global briefs

Flat-Free

photo courtesy of Goodyear

Airless Tires Increase Safety, Limit Waste Michelin’s new airless tires don’t puncture, so they should last longer, which means fewer tires will need to be produced, thus limiting waste. Their Unique Puncture Proof Tire System (UPTIS) is an important step on the road to sustainability. The company notes that millions of tires end up in landfills early because of puncture damage, along with all the tires that are old and worn out. Disposed tires can become fire hazards, releasing gases, heavy metals and oil into the environment. The U.S. alone produced more than 260 million scrapped tires in 2019. The new tires can also be made from recycled plastic waste, according to industry publication Interesting Engineering. UPTIS, in development for more than a decade, combines an aluminum wheel with a special “tire” around it comprised of a plastic matrix laced with and reinforced by glass fibers. This outer tire is designed to be flexible, yet strong enough to support the car. Michelin Technical and Scientific Communications Director Cyrille Roget says, “It was an exceptional experience for us, and our greatest satisfaction came at the end of the demonstration when our passengers ... said they felt no difference compared with conventional tires.” Goodyear has announced that the Jacksonville, Florida, Transportation Authority will be piloting the company’s own version of an airless tire on its fleet of autonomous vehicles. Be sure to let our advertisers know you found them in

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fit body

Staying Hydrated

IT’S NOT JUST ABOUT DRINKING WATER by Sandra Yeyati

aintaining proper hydration is one of the most important measures we can take to benefit our health. “The human body is made up of 55 to 75 percent water, and proper fluid levels are essential for many important body functions, including nutrient and oxygen transportation, temperature regulation, blood pressure stabilization, removal of waste from the body and muscle repair,” says Josh Axe, a Nashville-based clinical nutritionist and doctor of chiropractic and natural medicine. “Drinking enough water allows for healthy digestion and detoxification, supports hunger control and improves the appearance of your skin, eyes and hair.” Throughout the day, our bodies expend liquid to perform these vital functions. “Dehydration occurs when you lose more bodily fluids than you consume,” says Axe, the author of Ancient Remedies and founder of DrAxe.com. “Your body needs water and electrolytes replenished, otherwise you’ll experience symptoms such as dry mouth, thirst, muscle weakness and spasms, headache, dizziness, nausea and fatigue.” “How we live today is why we’re so much more dehydrated than we were 30 to 50 years ago,” says Dana Cohen, a New York

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City integrative medicine physician and co-author of Quench. “Air conditioning and heating are so drying. Electronics, prescription drugs, processed foods, fluorescent lighting—all these things coming at us and affecting our cells—are sucking the hydration out of our environments and out of us.” According to Cohen—the risks of dayin-day-out, low-grade dehydration—the kind most of us experience—include constipation, joint pain, stiffness, brain fog and cognition problems. “There’s some evidence that it is also a risk factor for diabetes, Alzheimer’s and certain cancers like colon and kidney cancers,” she adds.

HOW TO HYDRATE

Optimum hydration is more nuanced than simply drinking eight to 10 eightounce glasses of water a day. It depends on our body size, age, diet and level of physical activity or exposure to hot temperatures, Axe says. He recommends more fluids for women that are pregnant or breastfeeding, teenagers that are developing quickly and people on medications like antibiotics, diuretics, hormone pills, blood pressure medications and cancer treatments. Cohen points to a few reliable markers: “We’re meant to urinate every two to three hours throughout the day, and you want the color of your urine to be strong, but not too orange or too brown, which indicates dehydration, and not crystal-clear, because you could be over-hydrating.” In her book Quench, Cohen delineates a five-day plan to optimize hydration. Start every day with a big glass of water, which can include a squeeze of lemon and a pinch of real salt (pink or sea salt, not processed table salt). Drink a glass of water before every meal. “For people who are trying to lose weight, a few published studies suggest that this will help them lose five additional pounds over a three-month period when dieting,” she says.

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When feeling hungry, drink a glass of water. We often mistake hunger for thirst. Consume one or two green smoothies a day made with a blend of greens, water and added ingredients to taste. This will incorporate a healthy amount of daily fiber, which helps to absorb and hold on to water. Add what Cohen calls “micro-movements” throughout the day, such as nodding the head up and down, rotating the wrists and ankles, scrunching fingers and toes or twisting the torso. “These little movements help to move fluid throughout the body and lubricate joints,” she explains.

HYDRATING FOODS

According to Axe, some foods are naturally hydrating, including coconut water, melons, celery, cucumber, kiwi, citrus fruits, carrots, bell peppers, berries, lettuce, avocado, zucchini and tomatoes. Cohen recommends one to two tablespoons of chia seeds mixed into a liquid every day. “They’re incredibly hydrating. If you soak chia seeds in water, they form this gel-like structure on them. Thanks to some fascinating research by Dr. Gerald Pollack from the University of Washington, in Seattle, this gel water, which has different properties from regular H2O, is believed to store energy like a battery. Getting more of this structured water by eating plants should be your goal, so your body and your cells are better hydrated.”

BEST FLUIDS TO DRINK

“The best option is purified water that goes through a filtering process to remove chemical pollutants, bacteria, fungi and algae, but still has beneficial minerals,” Axe says. Both Axe and Cohen recommend the Environmental Working Group’s water filter guide (ewg.org) to find the best athome system for every budget, as well as its database that lists the safety of tap water in each U.S. zip code. “The research shows that under four cups of coffee a day is not a diuretic, so it does contribute to your hydration; anything above four cups starts to become a diuretic and goes against you,” Cohen notes, adding that herbal teas are always a great hydrating option with added medicinal properties. Sandra Yeyati, J.D., is a professional writer and editor. Reach her at SandraYeyati@gmail.com.

the james river matters

Ensuring Safety for All on the James River by Erin Reilly Every year as the weather starts to warm up and summer begins, the James River Association (JRA) runs a water quality monitoring program called James River Watch to help river-goers answer the question, “Is it safe to swim in the James?” JRA began testing through the James River Watch program in 2013 with 10 initial sites, and has increased testing to the 36 sites they use today thanks to the help of volunteers and partnerships with the Rivanna Conservation Alliance, Peninsula Master Naturalists, Virginia State University, American Water, the Appomattox River Company, Twin River Outfitters and Riverside Outfitters. Each Thursday from Memorial Day to Labor Day, JRA relies on a team of volunteers and partners to test the water at sites across the James River watershed before the weekend. To evaluate safety conditions, volunteers test for temperature and bacteria levels and this information is displayed along with river level information pulled from the National Weather Service on an interactive map. By clicking any station on the map, both current and past levels from previous weeks can be viewed for each of the different variables. Volunteers also test the turbidity (cloudiness) and conductivity (saltiness) of the sites as well. These important testing measures are key for staying safe on the water. If the river level is very high, the current could be too strong for swimming and paddling or a life jacket may be required. If the river level is too low, swimming and paddling might be prohibited for different reasons (or it might just be less fun). Water temperature can also impact safety because hypothermia can be a risk when the combined air and water temperature is less than 100, even if the air feels warm. Another safety concern is bacteria, as swimming or paddling in water with high levels has been shown to increase the number of gastrointestinal hospitalizations. These higher bacterial levels typically take place after a rainstorm, when runoff can cause an excess of nutrients or food for the bacteria to wash into the river, allowing their populations to grow. In 2021, the overall bacteria pass rate was 83 percent, which means based on bacteria levels alone it was safe to swim in the river 83 percent of the time JRA tested between Memorial Day and Labor Day. The organization also calculates pass rates for each

site, with nine sites across the watershed passing 100 percent of the time during the 2021 season: Scottsville Boat Ramp, Tucker Park at Maidens Crossing, Robious Landing, Pony Pasture, Hopewell at Route 10, Jamestown Beach, College Creek Beach, Riverside Beach and Hampton Marina. Erin Reilly is senior staff scientist for the James River Association. For more information, visit JamesRiverWatch.org.

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healthy kids

Nature Speaks STORYTELLING CONNECTS KIDS TO THE NATURAL WORLD

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by Carrie Jackson

hildren are natural storytellers with imaginations that shape their play and learning. In outdoor settings, everything from puddles to pine cones can engage children and draw them closer to the natural world, opening up a lifelong appreciation of natural environments. Connecting with nature also improves creativity, academic performance and attentiveness, while reducing stress and aggressive behavior, a body of research shows. Organizations, like the Wilderness Awareness School, a Duvall, Washington-based nonprofit, work to help children and adults cultivate healthy relationships with nature, community and self. “We find that children who feel at home in the outdoors are often more resourceful, creative and allow for curiosity to naturally unfold,” says Leah Carlson, director of marketing and communications at Wilderness Awareness School. “Allowing them to play freely and explore in nature is a wonderful way to build resilience and resourcefulness. When children can be intrigued through a story, it also allows them to understand their own outdoor experiences. They become more adept at finding new solutions to problems using the tools they have access to and creative thinking.” Weaving storytelling into their programs helps children understand their outdoor experiences. “Regular time spent with experienced nature mentors, playing games, exploring unique plants and animals and getting excited about the possibilities of nature is how a connection begins. When children are outside, the characters of these stories are the plants, animals, rocks and landforms around them. The suburban tree that was always an obstacle on the sidewalk can be seen through new eyes as a dragon, monkey bars or a red alder,” Carlson explains. 14

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Megan Zeni, a public school teacher in Steveston, British Columbia, says there is a global body of research that shows every measure of wellness is improved through time spent outside. She teaches solely outdoors, ensuring that her students have exposure to nature regardless of which neighborhood they live in. “In our modern world, higher-income families generally have better access to green spaces. Incorporating outdoor activities into the school day gives children equitable exposure to nature and outdoor learning,” she explains. Zeni uses both non-fiction and fiction storytelling approaches to teaching. “To learn about water cycles, I’ll have kids jump in puddles, observe where the water goes and track where it is in the community. They’ll then relay a fact-based story based on their observations and experiences. For a lesson on squirrels, I’ll ask the students to imagine where their habitat is, who their family is and what they eat. We use loose parts, which are open-ended items, such as pine cones and sticks, to creatively illustrate the story. “By using storytelling as a measure of knowledge, it is more equitable for students who don’t perform as well using traditional test and essay methods,” she says. Listening to a child’s story can also reveal misconceptions that can be clarified through further exploration and instruction. Storytelling can take on many forms and be enhanced with the use of props. As the artistic director of Rootstock Puppet Co., based in Chicago, Mark Blashford performs puppet theater rooted in stories that promote mutual kindness and ecological awareness. “Puppets are remarkable storytelling agents because, not only can they play characters and support narrative through movement, they can also tell a story from the very material they inhabit,” he says. “Puppets invite kids to exercise empathy by compelling them to accept and invest in the thoughts, feelings and life of another entity.” By making puppets out of wood and using them to weave environmental awareness into his shows, Blashford helps to put the natural world in perspective. “My show TIMBER! is about an entire forest and a single tree which is home to a family of spotted owls. I want children to see the role of both the forest and the tree in the lives of an owl family. When they fall in love with little wooden puppet owls, they are able to convert the giant concept of deforestation into a manageable scale,” he says. He encourages parents to regularly engage their children with their natural habitat. “Go to your local forest or park, find a tree, name it and check on it as often as you can. Prompt children to ask questions about who they think lives in that tree, why the branches stretch out how they do and what happens at night. As children learn to see the outdoor world as part of their own characters and setting, the stories will develop naturally,” he advises. Connect with writer Carrie Jackson at CarrieJacksonWrites.com.

LEARN MORE Rootstock Puppet Co.: RootstockPuppet.com Wilderness Awareness School: WildernessAwareness.org Megan Zeni: MeganZeni.com

ecotip

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

DIY Salt Scrub

with Himalayan Salt and Essential Oils

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A sea salt scrub is an easy and inexpensive way to maintain a glowing complexion. Salt scrubs work hard to exfoliate and remove dry skin from the surface, reduce the appearance of wrinkles and pores, and improve the overall tone. Exfoliating scrubs are good for the entire body, especially dry areas like feet and hands. They are easy to make because they are a simple combination of salt and oil. In addition to standard sea salt, adding Himalayan pink salt to a scrub recipe adds an extra boost of health because it contains 84 trace minerals and nutrients. Grapeseed oil, which can be found at natural grocery stores, is a good carrier oil for a scrub because it is extremely nourishing. Adding both almond and jojoba oils, and vitamin E into the mixture increases the scrub’s moisturizing effect, making it especially good for dry skin. Essential oils add fragrance and healing qualities to the scrub, and they can include such variations as:

DIY SALT SCRUB RECIPE 1 cup finely ground sea salt ½ cup Himalayan pink salt 4 Tbsp grapeseed oil 3 Tbsp almond oil

Breast and Health imaging to keep you living happily longer.

Aren't you worth it?

Margarita salt scrub: 12 drops lime essential oil, 8 drops orange essential oil Rose salt scrub: 15 drops rose essential oil, sprinkle with dried rose petals Citrus burst salt scrub: 5 drops orange essential oil, 10 drops grapefruit essential oil Lavender vanilla salt scrub: 15 drops lavender essential oil, 5 drops vanilla essential oil

1 Tbsp jojoba oil 10 drops vitamin E 15-20 drops essential oil

Put sea salt and Himalayan salt into a mixing bowl. Add in grapeseed oil, almond oil, jojoba oil and vitamin E. Add the essential oils last, right on top of the other oils. Mix until all of the salt is coated with oil. It should not be swimming in oil, just coated. Store in a glass or metal container. This recipe fills a single, pint- sized Mason jar or two half-pint jars. Because this salt scrub recipe does not contain any water, it will last up to six months. Make sure to keep it sealed in a jar with a lid to ensure it stays fresh and free of contaminants. If it is kept in the shower, store the scrub away from the water stream. For more healthy DIY recipes, along with natural skincare and ecofriendly home and garden ideas, visit EcoLiving Mama.com. Be sure to let our advertisers know you found them in

| May/June 2022

conscious eating

twice a week and eat regularly the other five days. Another method known as OMAD involves eating one meal a day. While most IF models do not restrict specific foods, they encourage the consumption of nourishing, satiating, whole foods. Snacking is discouraged.

Intermittent Fasting Basics HOW TO IMPROVE HEALTH BY EATING LESS OFTEN

WOMEN’S FASTING NEEDS DIFFER

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by Sheila Julson

asting has been part of religious and cultural practices since ancient times, but now it is entering into everyday American eating habits. Intermittent fasting (IF), which involves restraining from eating for periods ranging from hours to days, was the most popular dietary strategy among Americans in 2020, outpacing low-fat keto Are YOU ready to reclaim your joy and well-being?

Health InSyncs offers a personalized approach to naturally healing your body-mind-emotion 9210 Forest Hill Avenue, B-3 Richmond, VA 23235

804-377-2222 info@healthinsyncs.com healthinsyncs.com

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diets and “clean eating”, reports the International Food Information Council. About 10 percent of survey respondents reported that they were following IF diet procedures, usually for weight loss and better health. “Intermittent fasting is a lifestyle,” says Jerron Hill, an anesthesiologist, in Plano, Texas, who has practiced it for two years and found himself with more energy. “Many metabolic syndromes and diseases can be avoided by making IF a way of life.” Research on the health benefits of IF is ongoing, but Hill says that advantages include stabilized blood sugar levels, because insulin levels rise after eating meals. “In a fasted state, insulin levels fall, blood sugar stabilizes and fat stores can be utilized as a source of energy,” he says. Other benefits he cites include lowered blood pressure, decreased low-density lipoprotein, or “bad” LDL cholesterol, and lower triglycerides There are several IF methods. The 16/8 method is most popular and involves fasting for 16 hours and eating within an eight-hour window each day. The 5:2 plan is for those that would rather fast

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“In the United States, 90 percent of Americans are metabolically unhealthy. Fasting is one of many strategies that can help people improve their metabolic health. That translates to being a healthy weight and having balanced hormones,” says Cynthia Thurlow, a nurse practitioner in Washington, D.C., and founder of the Everyday Wellness Project, an online subscription plan. Her new book, Intermittent Fasting Transformation, integrates IF with women’s hormonal needs during every stage of life. “Women need to fast differently,” Thurlow emphasizes. “A woman in peak childbearing years under age 35 has to account and fast for her menstrual cycle, meaning her body is much more sensitive to macronutrient depletion or changes than a menopausal woman. Younger women need to limit fasting if they are already lean. They need to avoid fasting five to seven days prior to their menstrual cycle and remain attuned to messages their bodies send them in response to sleep, stress, nutrition and exercise.” In general, once women reach menopause, they experience less hormonal fluctuation and thus more flexibility to fast on a daily basis, she says, although they, too, should keep an eye on their experiences with sleep, stress, nutrition and exercise.

PLANNING FOR SUCCESS The word “fasting” often conjures up thoughts of hunger and starvation, but proper planning will leave us full and satisfied while practicing IF. “When you’re eating a balanced diet and not necessarily following a particular fad or specific type of diet, you can enjoy nourishing meals without restrictions and still practice IF,” says lifestyle coach Laura Fuentes, of Madisonville, Louisiana, author of the ebook Intermittent Fasting for Women.

Fuentes recommends starting with the 16/8 model, because approximately half of the 16-hour fasting time is spent sleeping. “There’s also downtime in the evening while you’re preparing to sleep. In the morning, most of us are getting ready for work or getting kids off to school, and we don’t eat right away. Those hours are generally not focused on food.” When it’s time to eat, fasts should be broken with satiating, nutritious food, not a light snack. The first meal of the day should be nutritious, with protein and healthy fats. Breaking a fast with just an apple, or carrots and hummus, will lead to hunger and eventual snacking. A common misnomer is that we must eat ketogenic or low-carb diets while practicing IF. While carbs need to be considered, Thurlow emphasizes eating nutrient-dense, whole foods and fewer processed foods, whether they are part of keto, paleo, omnivore or vegetarian diets. Some people practice “clean” fasting by consuming only water, black tea or other calorie-free beverages during the fasting time. Others prefer “dirty” fasting and might consume a handful of grapes, walnuts or other foods or beverages containing less than 50 calories during the fast. “I like patients to understand the value of a clean fast,” Thurlow says. “People might think 50 calories doesn’t count, but that is food, and that does break a fast.” Sheila Julson is a Milwaukee-based freelance writer and contributor to Natural Awakenings magazines throughout the country.

Hanover, VA agriberry.com

Find your favorite summer fruit at a Weekday Market this Summer!

Tuesday Atlee Farm Stand, 3:30p - 6:30p, Atlee Sq. Shopping Center, Mechanicsville 23116 Birdhouse Farmers Market, 3p - 6:30p, 1507 Grayland Ave, Richmond 23220 Wednesday Lakeside Farmers' Market, 9a - 2p, 6110 Lakeside Ave, Henrico 23228 St. Stephen's Episcopal Farm Stand, 2:30p - 6:30p, 6000 Grove Ave, Richmond 23226 Thursday Huguenot-Robious Farmer's Market, 10am-2pm, 2051 Huguenot Rd, Richmond 23253 On the Square Farmers Market, 109 Governor St, Richmond 23219 Strange's Florist Farm Stand, 3p - 6:30p, 12111 W Broad St, Henrico 23225 Forest Hill Presbyterian Farm Stand, 3p - 6:30p, 4401 Forest Hill Ave, Richmond 23225

Transforming Trauma

Begin Within. Release + Heal Daylong Retreat

Online Keynote Kim Flourney Dijoseph June 2

May 21

in person

Set aside dedicated time for you at the beautiful Shalom Retreat Center in Hanover County as we explore our spring theme of ‘Transforming Trauma Together’ with Carol Jacobs, MSW, LCSW.

Trauma can be one life-changing event or many small moments of overwhelm. Together we will explore trauma and healing through Kim's personal story of transformation. online via zoom

For more information and registration, visit: innerworkcenter.org/programs Be sure to let our advertisers know you found them in

| May/June 2022

Women’s Wellness The following local businesses and practitioners are committed to holistic wellness and offer a variety of products and services specific to women’s health ...

RVA Physical Therapy Dr. Ramky Kavaserry 2620 Gaskins Rd., Henrico 107 Heaths Way, Midlothian 804-396-6753 RVAPhysicalTherapy.com

RVA Physical Therapy, a full-service physical therapy practice, specializes in orthopedic, pelvic, sports and aquatic physical therapy. Their pelvic health physical therapists are trained to perform in-depth assessments of the musculoskeletal system in order to diagnose and treat issues related to the pelvic floor and associated structures. After giving birth, many women find that they are not able to resume normal activities because of pelvic floor issues. These issues can affect sexual health, the musculoskeletal system, mobility and digestion. Pelvic health physical therapy offers multiple solutions and treatments for women experiencing leakage of urine, gas or bowel; pelvic or vaginal pressure; pelvic pain or pain with penetrative intimacy; diastasis recti or abdominal separation; constipation; low back and pelvic girdle pain and more. Dr. Ramky Kavaserry and his staff are passionate about improving their patients’ quality of life, with a focus on customized treatments that help achieve a fully mobile, pain-free life. See ads, pages 3 and 33.

Ariya Family Chiropractic Centers Six Locations: Ashland, Colonial Heights, Glen Allen, Henrico, Petersburg, Richmond AriyaChiro.com

Ariya offers full-service chiropractic care for every stage of a woman’s life from birth through post-menopause, including pregnancy. Chiropractic care during pregnancy has become an essential part of many women’s prenatal care. The Ariya Family Chiropractic approach is to provide a woman with the most stable environment for her baby’s development, which involves keeping the spine free of misalignments, most specifically in the pelvic region. The adjustments are very gentle and 100 percent safe for the baby and mother. Ariya chiropractors are trained to perform the Webster’s Technique for breech positioning, a non-invasive, painless protocol for turning babies in utero. Our doctors have experienced much success with this treatment and regularly receive referrals from obstetricians and midwives in the area. For every stage of life, call today. Most insurance plans accepted. See ads, pages 5 and 30.

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Debbie Troxell, RN, MSNH Thermographer, Lifestyle Designs The Wellness Village, 1404 Starling Drive 804-683-7774 RVAThermography.com LifestyleDesignsWellness.com

Offering safe, non-invasive, radiationfree-imaging, thermography uses an infrared digital camera to observe and record heat and vascular patterns that could indicate physiological issues. Its many applications include breast health, cardiovascular health, musculoskeletal disorders, dental health, sinus and allergies, thyroid health, organ health and full-body health maintenance. Because the FDA identifies thermography as an adjunct to mammography, anyone who has ever had a mammogram should also have a thermogram. Everyone who values the need to be proactive and stay healthy can benefit from this health discovery tool. Thermographic images are interpreted by Dr. Matthew Lee, M.D., RPh, MS, of eLEEte Physicians, and clients can gain additional information and insight via the Infrared-Body app. Lifestyle Designs offers additional services that can further enhance women’s overall health and wellness, including IonCleanse foot baths, BHRT assessments, Zyto scans, stress management and brain health assessments. See ads, pages 15 and 35.

RevHeal Wellness

Jacqueline Boone, NP, IFMCP 804-505-3010 RevHealWellness.com At RevHeal Wellness, we help bridge the gap between conventional and alternative medicine to help you reveal your true health and vitality. We know that we cannot separate our physical health from our spiritual, energetic, mental and emotional health, and so we help our clients address their health challenges from a truly integrative and heart-centered approach. Owner and Founder Jacqueline Boone is a board-certified Functional Medicine Nurse Practitioner, Usui/Holy Fire® Reiki Master and Holistic Pelvic Care™ & Holistic Pelvic Energy™ Practitioner. We offer a combination of virtual and in-office services including Functional Medicine, Holistic Pelvic Care™, Usui/Holy Fire® Reiki and Natural Weight Loss with our RevHeal Reset Group Program. To learn more, book a free 20-minute consultation. Online scheduling is available. See listing, page 31.

Abundant Health

Hallie Lifson OTR/L

Anna Kutcher, NP-C, LAc, is a family nurse practitioner and licensed acupuncturist with over 20 years of experience in integrative health. She has practiced in a variety of healthcare settings, including surgery and oncology as a nurse, acupuncturist and yoga instructor, and is currently involved in research related to yoga for persons with chronic illness and acupressure for patients with breast cancer. Her integrative health practice specializes in acupuncture, yoga and herbal therapy for women currently in treatment for breast cancer and cancer survivors. Anna is also a certified practitioner of Mei Zen cosmetic acupuncture for face, neck and natural weight loss. Abundant Health is dedicated to making acupuncture accessible and affordable; community acupuncture is available.

DuraMater Therapy provides professional health coaching for busy women who are ready to transform their lives, optimize their health and wellness, and age in reverse. Our mission is to empower through understanding food, fitness and mindfulness to keep you connected to your soulful self. We celebrate consistency instead of preaching perfection. If you have been feeling alone in your health journey and are ready for a professional, highly educated ally who empowers and guarantees results, book your free consultation call now at DuraMaterTherapy.com. Our entirely customized, science-backed strategy and 1:1 support accounts for real life, busy schedules and family commitments. You are guaranteed a transformation. Together, we will meet weekly for 12 weeks to end negative self-talk, body image issues, stop endless comparison with others and THRIVE. HSA and FSA accepted.

Anna Kutcher, NP-C, Lac 804- 905-8518 1404 Starling Drive, Henrico, VA 23229 RichmondIntegrativeHealth@gmail.com Schedulicity.com/Scheduling/TPAH42P

DuraMater Therapy 3821 Gaskins Road, Richmond, VA 23233 DuraMaterTherapy.com

When women take care of their health they become their own best friend. – Maya Angelou

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| May/June 2022

Resilient Mothering How Moms Are Forging Ahead in a Changing World

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by Carrie Jackson

wo years after “coronavirus” became a household word, the pandemic continues to affect every aspect of our lives. Mothers, in particular, have learned to reimagine what it means to be a parent, employee, partner and friend, while still finding time for themselves. According to the Kaiser Family Foundation, almost 70 percent of mothers say that worry and stress from the pandemic have damaged their mental health. While social distancing, quarantining, remote learning and masking quickly became a new and often unwelcome normal, positive shifts have also been developing. Already resilient mothers are exploring how to adapt to an ever-changing situation and learning when to hold on and when to let go. They are discovering new ways to be available for their children’s mental health, maintain their jobs, stay connected with other moms and prioritize self-care. Shae Marcus, publisher of Natural Awakenings South Jersey (NASouthJersey.com), says that the pandemic has brought a number of unforeseen silver linings. As a single mother of two young children, she has been in a constant state of transition the last two years and is starting to achieve greater balance. “Like most other mothers, my life before the pandemic was nonstop. I was getting by, and at the same time comparing myself to other parents. The world had to slow down so I could catch up, and I’ve been forced to stop, breathe and take it in stride,” she says. Marcus shares a common concern, that the isolation has affected her kids’ development. “I worry that the lack of social integration over the past two years will have a lasting impact on my children. My son, who is now in third grade, was in kindergarten 20

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the last time he had a full year in a ‘normal’ school setting. That’s a lot to miss out on. While he is academically on track, I’m concerned about him being mature enough. Having sports and other extracurricular activities starting back now is helping to get them integrated again, and I’m able to fully appreciate going to an outdoor spring football game that wasn’t able to happen for so long,” she says. Marcus has discovered that working from home has had advantages. “Now, I can do a load of laundry in-between meetings, go to the grocery store when I would have been commuting and be more present when my kids are home. Since I’m not worried about rushing out the door, we have time to talk during breakfast, and I’m able to accompany them to the bus stop. Afterwards, I take 10 minutes for myself to walk around the block and gather my thoughts for the day,” she explains.

REORDERING PRIORITIES Seventy-one percent of mothers describe being a working mom during the pandemic as very challenging, according to research done by the global consultancy group APCO Impact. As president of Families and Work Institute (FamiliesAndWork.org), a New York-based research nonprofit, Ellen Galinsky has seen employers grant access to a wider variety of benefits that fit their employees’ individual and family needs. “The pandemic, coupled with racial reckoning, has made many of us rethink our priorities. It now is becoming clear that the world that seemed relatively normal before wasn’t working. Mothers and fathers were thrust on the front lines of schooling and saw firsthand how different teaching and parenting are,” Galinsky notes. An estimated 82 percent of employers plan to allow their employees to keep working remotely after the pandemic, reports a survey by human resources consultancy Mercer, but that turnaround is just a first step, says Galinsky. “Studies show that having workplace flexibility procedures in place is a floor, but how employers treat you when you need that flexibility matters the most. The pandemic made us all experience collective and multiple losses together and brought some difficult issues to light,” she explains. In juggling work and life duties, Galinsky shies away from the word “balance”, which suggests that time and energy needs to be split evenly. “Work and home lives are deeply intermingled, and often when one is in sync, the other will follow,” she says. “It’s important for mothers to set realistic expectations for themselves and let go of the notion that they’re not doing a good job, their kids have to be perfect or they don’t have time to take care of themselves. Children will absorb what they see, so be-

ing mindful in your words and actions around work will have an impact on them. If you have a stressful meeting and bring that home with you, the energy in the house will change. It’s okay to tell the kids that you’re upset at your boss and are going to call a friend and talk or go for a walk; let them know it’s not their fault and that parents get stressed, too.”

STRESS SURVIVAL SKILLS The pandemic also put many mothers in a chronic state of hypervigilance, because they not only had to manage their own anxiety, but also help kids manage their experiences. A University of Rochester study of 153 mothers of toddlers found that ongoing strains can disrupt the body’s natural stress response, making it more difficult to respond with patience and sensitivity to a child’s needs. Elizabeth Cohen, a clinical psychologist and director of the Center for CBT (cognitive behavioral therapy) in New York City (CenterForCBTInNYC.com), says that a shock to the nervous system can only be released with the acknowledgement that the trauma is being experienced in the first place. “Having an understanding of how you’re responding to this stress and uncertainty is key to moving through it. Even going back to the office after so long may trigger a panic attack if the trauma of the past two years isn’t addressed,” she says. “Mothers need to practice compassionate awareness for themselves and what they’ve gone through. They need to be seen, heard and witnessed in the same way their children are.” Cohen advises that while part of a mother’s job is to make kids feel emotionally safe, it’s not as effective if they are themselves depleted. She recommends adopting simple, actionable practices throughout the day to help restore and reset the mind and body, suggesting, “Put some Epsom salt in the bottom of the tub and allow your feet to soak for a few minutes during a shower. Before brushing your teeth, take three deep breaths and pay attention to where you might be feeling tension in your body. Keep a gratitude journal handy to reflect and record your observations and interactions.” She advises us to remember that we have all had different experiences of this trauma, and nobody is the same as they were in 2019. “It’s okay to tell a friend, ‘I’m excited to see you and also, I’m uncomfortable not wearing a mask.’ We’ve also had to be more selective about who we spend time with, and that has allowed us to foster more nurturing relationships,” she says. “Be more discerning about who you spend time with, instead of saying yes to every invitation to get coffee. It’s okay to do less, and making authentic decisions in the moment will help you truly feel aligned with your thoughts and actions.”

JOINT HEALING Claire Zulkey, a Chicago-based writer and mother of two young boys, has found creative ways to stay connected with other mothers and not feel so isolated. She pens a newsletter, Evil Witches (EvilWitches.substack.com), which gives her a platform to share stories of everyday motherhood triumphs and concerns. Topics have included perimenopause, end-of-life options for the family pet, finding the best hand lotion and other subjects that mothers in her circle think about.

She also maintains a Facebook group of 100-plus mothers, providing a safe place for members to commiserate and support each other. “The group has allowed me to really get to know mothers in a more intimate way, truly understand what they’re going through and appreciate how much they care about their kids,” says Zulkey. She made a personal decision to stop drinking a few months into the pandemic, a lifestyle choice that she has maintained for the past year. “While I was not an alcoholic, there were too many times when I would wake up with a hangover or get into a tipsy argument with my husband. I quickly learned to appreciate how much easier parenting is when I’m in a stable mood, and the entire household has benefited, especially during the pandemic, when we were in such close quarters,” she says. For all of us, moving forward after two years of collective grief, loss and uncertainty will undoubtedly present new unforeseen challenges, yet maintaining a sense of perspective can help if things start to feel overwhelming. “At the start of the pandemic, I started to feel sorry for myself, but soon I realized that I actually was so much better off than a lot of people. Once I oriented myself with that reality, it was easier for me to move on with a sense of gratitude and desire to help others,” says Zulkey. Carrie Jackson is an Evanston, IL-based freelance writer and frequent contributor to Natural Awakenings magazine. Connect at CarrieJacksonWrites.com.

Challenges in Women’s Health by Tanisha Banerjee Over the centuries, history has witnessed the difficult life of many women and girls. They constantly face challenges and inherent dangers imposed by society and also have specific health needs that are not addressed by health systems around the world. A study published in Academic Emergency Medicine found women that went to the emergency room with severe stomach pain had to wait almost 33 percent longer than men with the same symptoms, pointing out the gender bias. According to the U.S. Department of Labor, a woman earns 80 cents for every dollar that a man earns, and the pay gap is even worse for Black and Latina women. Despite the rise of the MeToo movement, sexual harassment and assault are still prevalent. Another challenge for middle-aged American women is fullfilling the role of a caregiver. Of the estimated 15 percent of Americans that are informal caregivers, 72 percent are women, and many are torn between caring for an ailing relative and caring for their own children. To improve women’s health, society must take into account all the underlying determinants, particularly gender inequality, and address the specific socioeconomic and cultural barriers that hamper women in protecting and improving their health. Tanisha Banerjee is a pre-veterinary undergraduate student at Virginia Tech. Her interests include animal, human and the planet’s well-being.

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| May/June 2022

healing ways

Fending Off Fibroids NATURAL APPROACHES OFFER RELIEF

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by Marlaina Donato

ptimal reproductive health is key to our vitality, which is why living with uterine fibroids can be debilitating. Studies indicate that as many as 80 percent of American women develop these non-cancerous growths during their childbearing years. Oftentimes, the condition is free of symptoms, but an estimated 26 million women currently suffer from associated effects like chronic pelvic and back pain, frequent urination, excessive menstrual bleeding and a swollen abdomen. Also called myomas, fibroids can often be a hidden cause of infertility, even in asymptomatic cases. Asian women have a lower incidence of fibroids, while African American women are two to three times more likely to develop them than white women, particularly at a younger age. Genetics, obesity, estrogen-promoting foods and environmental toxins can fuel the fire of this condition, but a tailored, natural approach can minimize symptoms and for some, ward off the need for invasive surgery.

HAPPIER HORMONES THROUGH DIET While there is no definitively known cause of fibroids, the most accepted theory is a disruption in the ratio between estrogen and progesterone. Italian researchers that examined data from 1990 to 2020 reported in the International Journal of Environmental Research and Public Health

FOODS TO CONSUME FOR ACHIEVING HORMONE BALANCE Almonds and hazelnuts Arugula Cold-water, deep-sea fish: salmon, tuna, herring, halibut, mackerel, sardines 22

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Garlic Green tea Organic wheat germ Radish Reishi mushrooms NARichmond.com

Turnips Vitamin E, vitamin B complex, magnesium, omega-3 fatty acids Watercress

last year that diets deficient in fresh fruits, green vegetables and vitamin D increase the risk for the onset and formation of uterine fibroids. “I do believe prevention is important by avoiding the use of toxic cosmetics and cookware with chemical components, and by choosing lower-inflammatory foods,” says Crystal Fedele, a doctor of Chinese medicine who treats patients with acupuncture and Chinese herbs at her clinic, Holistic Women and Families Natural Health Center, in Port Orange, Florida. Conventionally farmed produce and farm-raised fish are treated with environmental estrogens to stimulate growth, which in turn contribute to estrogen dominance and an increased risk of fibroids in women that consume such foods. “It’s important to eliminate dairy and meat raised with synthetic hormones that can act like estrogen in the body,” advises Alisa Vitti, a New York City-based women’s hormone expert and author of In the FLO: Unlock Your Hormonal Advantage and Revolutionize Your Life. “While no diet can guarantee fibroid prevention, altering the food you eat may help slow fibroid growth. When it comes to food, your first step is to remove inflammatory foods.” Vitti recommends opting for fiber-rich whole grains that aid in the elimination of excess estrogen, as well as nixing gluten and all dairy products unless they are made from organic goat or sheep milk. “High insulin levels from white, starchy stuff—which acts like sugar in the body—is a factor in making fibroids grow,” she says. Cruciferous vegetables like broccoli, kale and bok choy are allies in the fight against fibroids by boosting detoxifying enzymes in the liver. Regular servings of sweet potatoes, carrots, apricots, pumpkin, spinach and other carotene-rich foods are also valuable.

ANCIENT HEALING MODALITIES Traditional Chinese Medicine offers promising benefits, but when using recommended herbs, it’s important to seek out qualified practitioners rather than self-treat, advises Fedele. “In Chinese medicine, each case is individual, so herbal formulations are often constructed

to treat the whole health of the person and modified as we see improvements,” she says. “We also use a lot of supplements that can help regulate hormones—DIM (diindolylmethane) and broccoli seed extract being two that are commonly used for estrogen-related disorders.” Fedele also recommends acupuncture, but says it is most effective when combined with herbals, supplements and dietary therapies. Susannah Neal, a licensed acupuncturist in Iowa City, Iowa, concurs, saying, “Chinese medicine is highly effective for rebalancing the flow or energy and breaking up old patterns of imbalances.” Neal, certified in the Arvigo Techniques of Maya Abdominal Therapy, attests to this gentle modality designed to invigorate the circulatory, lymphatic and nervous systems of the digestive and reproductive organs. “Fibroids may be a result of impaired blood flow in the uterus, and while many styles of massage use techniques to improve circulation, these techniques focus specifically on the reproductive and pelvic organs,” she says. According to Neal, one benefit of the Arvigo technique is regulation of the menstrual cycle. When applied regularly, the massage may reduce the size and severity of fibroids. In cases of larger, chronic or more severe fibroids, she says that three to six months of treatment or longer may be required, and in some cases will be used only as adjunctive treatment along with therapies prescribed by a medical doctor. No matter which alternative approach is taken, monitoring progress is key. Fedele says, “I usually suggest six months to a year of trying holistic options under the care of a licensed provider and then at that time re-evaluating the scenario.” Marlaina Donato is an author and multimedia artist. Connect at WildflowerLady.com.

The Many Facets of Self-Care by Jacqueline Boone The impact of the pandemic over the last couple of years has been most dramatic for women, who have long held the burden of increased stress from the mental/emotional workload and being primary caretakers in the family. Thus, many women have been propelled onto the fast track to burnout. It is impossible to separate our physical health from our emotional, mental, spiritual and energetic health. We know that stress and trauma have physiologic effects on our bodies and our overall health because a stress signal starts a cascade of hormone and neurotransmitter signals that turn on our “fight-or-flight” system to help make sure we survive; it’s wonderful that we have this protective system. The problem arises when we stay in this survival mode for too long. Over a prolonged period of time, these processes and reactions can cause imbalances in the body and lead to symptoms and expressions of sickness and dis-ease. When our bodies start to send us these symptoms, it is like the “check engine” light coming on in a car—a signal that things are out of balance and need some attention, care, rest and repair. Women are amazing, tough, resilient and very capable of pushing through and just making things happen. It is also true that we can-

not pour from an empty cup. As we come out of the fog of the last few years, it is crucial that women take the time again to nurture, restore, repair and rest. Women are the backbone of our society, and we need them to be whole, healthy, well and vibrant. There is a lot of buzz about self-care, but that is so much more than a bubble bath or a pedicure. Self-care might look like going to bed early or saying no to that extra project. Maybe it’s setting boundaries in toxic relationships. It might be drinking more water, taking a day off or choosing more nourishing foods. It could involve making time for massage, acupuncture or energy work. Maybe it is just doing something that brings us joy, such as playing or having fun. Regardless of the ways one chooses to nurture, restore, repair and rest, it’s time to take back the reins and prioritize caring for ourselves first. Jacqueline Boone is a certified functional medicine nurse practitioner, Usui/Holy Fire reiki master, Holistic Pelvic Care and Holistic Pelvic Energy practitioner and the owner of RevHeal Wellness. See ads, pages 19 and 31.

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| May/June 2022

Saving Birds from Cats SIMPLE STRATEGIES TO PROTECT FEATHERED FRIENDS by Karen Shaw Becker

hen they’re roaming outdoors, domesticated cats turn into natural-born predators. According to the American Bird Conservancy, domestic felines are the number one human-caused threat to birds in the U.S., killing an estimated 2.4 billion birds every year. Cats have contributed to the extinction of 63 species of birds, mammals and reptiles in the wild. New studies suggest ways to let a cat enjoy the outdoors without endangering winged species.

USE RAINBOW-COLORED RUFF COLLARS A small study by the University of Northern British Columbia (UNBC) suggests that when bright, rainbow-colored ruff collars are placed on free-roaming cats, it reduces the number of birds they kill. Birds have excellent color vision, and the flashy collars work as an early warning system of impending stealth attacks. “To the bird, this rainbow color stands out like a sore thumb,” says Ken Otter, chair of the UNBC Department of Ecosystem Science and Management. “It’s the opposite of a hunter’s camo.” Another study at the UK University of Exeter focused on 219 cats whose owners regularly let them hunt outside. The researchers divided the cats into 24

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six groups, including a control group that didn’t change their habits. For 12 weeks, the owners took pictures of every animal their cats brought home and found that collar covers like those used in the Canadian study reduced the numbers of captured birds by 42 percent.

FEED THEM A FRESH MEAT DIET The UK researchers found that when cats were fed a high-meat protein, grain-free food, they brought home 36 percent fewer dead birds and other wildlife. Because cats are strict carnivores, a balanced diet rich in fresh animal meat, fed raw or gently cooked (rather than rendered meat or meat meal), meets their nutritional needs and reduces their urge to kill prey animals. A feline family member will do best with a diet that replicates that of captured prey: high in moisture content with excellentquality meat, moderate amounts of high-quality animal fat and a very low percentage of carbohydrates. This means absolutely no kibble.

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PLAY WITH A CAT DAILY Households in which owners engaged in five to 10 minutes of daily object play with their cats (using, for example, an interactive feather toy like Da Bird) reported a 25 percent decrease in captured prey, according to the UK researchers. “Cats who are

young and still kittenish will play with almost anything. Older cats who’ve been around the block a few times and know how to hunt and play with their toys do tend to get bored more easily,” explains feline behaviorist Marci Koski, Ph.D. “I recommend having a number of different lures and wand toys in your toolbox.”

AVOID CAT BELLS OR PUZZLE FEEDERS Cat bells have “no discernible effect” on cats’ prey catch, the UK researchers report. Puzzle feeders containing kibble actually increased killed prey by 33 percent, perhaps because of cats’ “inability to easily access food and resulting hunger or frustration,” they write.

HAVE THEM HUNT INDOORS FOR FOOD To ease boredom, give a cat opportunities to “hunt” for their food indoors. Try separating his daily portion of food into three to eight small meals, fed throughout the day in a variety of puzzle toys, or indoor hunting feeder mice. Or, hide his food bowls in various locations around the house. Start with one bowl in his usual spot, and then place his food portion into additional bowls in other areas where he is sure to find them. If there is more than one cat, keep the bowls in separate areas of the house.

GIVE CATS SAFE OUTDOOR ACCESS For reasons of safety and overall health and longevity, cats should be kept indoors, but with regular supervised access to the outdoors. Training her to walk on a harness and leash can be an ideal way to allow safe, controlled access to the great outdoors. An alternative is a catio (cat patio), which is a safe outdoor enclosure that allows a kitty secure access to the outdoors. The enclosure should be open-air, allowing the cat to feel fresh air and sunlight, but shielded enough to prevent escape or a predator from getting inside. It also keeps birds safe. Veterinarian Karen Shaw Becker has spent her career empowering animal guardians to make knowledgeable decisions to extend the life and well-being of their animals. For more information, visit DrKarenBecker.com.

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natural pet

green living

EASY CONTAINER GARDENING HOW TO GROW EDIBLES IN POTS AND PLANTERS by Maya Whitman

ontainer gardening offers something for everyone, from beginners to seasoned green thumbs. Growing vegetables, flowers and herbs in pots can be cost-effective, inspiring and tailored for any urban balcony or country patio. The perks of planting in pots include a reduced risk of disease spreading from one crop to another, fewer critters helping themselves to a free lunch, and less weeding and overall work. For urban garden expert Mark Ridsdill Smith, in Newcastle upon Tyne, England, tending to plants has provided a sense of community. “When I lived in London, I knew almost no one on my street after 10 years, but when I started growing food by the front door, I was constantly chatting to passersby as I tended my tomatoes and squash,” says the author of The Vertical Veg Guide to Container Gardening, who also enjoys the practical side of making connections: swapping seeds, gifting produce and exchanging advice.

to add fun and plantable space. I have seen old teapots, coffee makers, washtubs, coolers and more converted into planters.” For the well-meaning, but sometimes absent-minded gardener, she recommends self-watering pots to reduce maintenance. “These containers have a water reservoir you keep filled. Water moves from the reservoir into the soil, so you need to water less often.”

GENERATIONAL NOURISHMENT

FERTILE FOUNDATIONS

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Vegetables like lettuce, tomatoes, peppers, eggplant, squash, radishes and beans are ideal for container gardens, and with a little know-how, other crops like watermelon and muskmelon can also thrive. “Many types of vegetables can be grown in pots if they are large enough to accommodate the root system, even potatoes,” says Lisa Hilgenberg, horticulturist at the Chicago Botanic Garden’s four-acre Regenstein Fruit & Vegetable Garden, in Glencoe, Illinois. Choosing pots with the right size and materials is an investment worth making, she notes. “Peppers and tomatoes prefer terra cotta pots. Many herbs thrive when rootbound and do well in smallish pots or grouped together in shallow bowls. Plants needing to climb can be trained to grow on a trellis placed in a container.” Melinda Myers, the Milwaukee-based author of Small Space Gardening and more than 20 gardening books, encourages gardeners to think outside the box. “Repurposing items is another way

Using high-quality potting soil is paramount and can be storebought or made at home for less by combining pH-fostering peat moss, vermiculite and perlite. Plants started from seed are more nourishing for both people and the planet. “Some seeds thrive most when sown directly in the soil, and cilantro is one of them, as are all root vegetables, as well as beans and peas. Other seeds, like tomato and ground cherry, are best started indoors. Some seeds, like kale and basil, thrive either way,” explains Petra Page-Mann, co-owner of Fruition Seeds, an organic seed company in Naples, New York, that specializes in open-pollinated heirlooms and offers free online tutorials. Seeds can easily be saved for future plantings from crops such as beans, peas, cilantro, dill, sunflower and cosmos. “No one can save seeds better adapted to your garden than you,” she says. Children are prime candidates for container gardening, especially in cities. Smith muses, “Children get to smell and feel the whole plant—the extraordinary smell of tomato leaves, the bristles on zucchini—and they love getting their hands into the compost. I’ve witnessed children who rarely eat salad demolish a whole tray of fresh pea shoots in minutes!” For young gardeners, he recommends growing “pea shoots, new potatoes (they love digging them up), herbs like mint (to play with and make drinks and potions), alpine strawberries and sorrel.” Even gardeners with conventional suburban or country plots may find that container crops come in handy. “For those with plenty of garden space, it is a way to bring the garden to your back or front door,” says Myers. “Keeping pots of herbs and veggies close to the house makes harvesting and using fresh herbs and vegetables easier. I have 11 acres, but still use containers to test new plants and bring the garden to my front and back doors.” Page-Mann attests to willingness and possibility when she says, “Seeds, again and again, remind me that our imagination is the limit, that regional adaptation is the language of resilience and that we can grow so much more than we think possible.” Maya Whitman writes about natural health and living a more beautiful life. Connect at Ekstasis28@gmail.com.

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| | May/June May/June2022 2022

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ecotip

Expiration Dates When to Eat or Toss Food

WHAT LABELS MEAN Best if used by/before date indicates when a product is at peak quality and flavor. Freeze by date denotes when an item should be frozen to maintain peak quality. Sell by date tells a retailer how long to display the product for sale. ACTUAL FOOD LIFE SPAN Milk lasts seven to 10 days after the “sell by” date. If it smells bad, chuck it. Otherwise, it’s safe. Eggs typically stay fresh in the fridge three to five weeks past the “pack date.” Meat should be cooked or frozen within two days of bringing it home. Cheese lasts refrigerated from one to eight weeks. Harder, aged varietals last longer. It’s safe to remove mold and continue enjoying the rest. Canned goods don’t expire. The “best by” or “use by” dates only relate to peak freshness, flavor and texture. Store in a cool, dark place, and don’t buy bulging, dented, leaking or rusted cans. Fruits and vegetables with blemishes taste the same, are a fraction of the cost and safe to eat. 26

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NARichmond.com

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Americans waste about 40 percent of the food supply every year, which translates to billions of pounds of edible food rotting in landfills and generating dangerous greenhouse gases, along with the dollars leaking out of our wallets. We squander limited resources like water and fuel and needlessly uptick our carbon footprint to produce and transport food that will never be consumed. One major contributor to this problem is expiration labeling—those ambiguous “best before” or “sell by” dates on canned goods, prepared foods, egg cartons, milk jugs and meat packages. Consumers are not quite sure what they mean, and as a result, they often throw out ingredients that are perfectly good to eat. Except for baby formula, the U.S. Department of Agriculture does not require or regulate date labels. Generated by food manufacturers, these cryptic markings convey information about the quality and freshness of products rather than their safety. Experts advise that food that doesn’t show signs of spoilage after a specified date can still be eaten. Instead of allowing a package date to dictate the lifecycle of food, we can rely on an item’s look, smell and taste to make that decision. To become better stewards of the environment, we need to become food conservationists—purchase only what we will consume, plan meals to cook the most perishable items first, scrape the fuzz off sour cream or yogurt, snip off the mold on a block of cheese, freeze items we aren’t going to consume in a timely manner, and eat everything on our plates.

EVENTS

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

save the date

mark your calendar

plan ahead

TUESDAY, JUNE 14

SATURDAY, JUNE 25

WEDNESDAY, SEPTEMBER 28

Yoga Teacher Training Open House 1:30-5:30pm

The Quiet Power: A Mindfulness Meditation Retreat 10am-4pm

Gallery at First UU 9/28 - 10/2

Learn more about our training programs starting in the fall: 200-hr program designed for aspiring teachers & students of yoga who wish to deepen their yoga practice. 300-hr program therapeutically focused which will provide 200-hr instructors with practical skills to become competent & effective therapeutically oriented yoga instructors.

Restorative time in silence to practice presence & stillness, surrounded by the beauty of nature.

Serenity Farms 2453 Maidens Rd, Maidens InnerworkCenter.org

Free

Glenmore Yoga & Wellness Center 10442 Ridgefield Pkwy 804-741-5267 | GlenmoreYoga.com

DAILY A Million Blooms – 9am-5pm. A parade of blooms unfurls as the weather warms. May: Peonies, iris, azaleas, pitcher plants. June: lotuses, roses. Conservatory: orchids, tropicals, cacti. $14/adult, $11/senior, $7/child. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. 804-262-9887. LewisGinter.org. M&T Bank Pollinator Power featuring Butterflies LIVE! – Thru 10/10. 10am-5pm. Experience the wonder of the exhibit Big Bugs, the return of Butterflies LIVE! & discover why nature’s pollinators are so powerful. $14/ adult, $11/senior, $7/child. Lewis Ginter Botanical Garden, 1800 Lakeside Ave. 804262-9887. LewisGinter.org.

SUNDAY Practicing Presence – 9:30-10:45am. Alllevels vinyasa flow class harnesses mindful movement, breath, meditation & relaxation to heal our relationship to the present moment. All welcome in this recovery & trauma-informed class. Pay what can. Align Yoga, Rocks, & Reiki, 2509 E Broad St. ProjectYogaRichmond.org. Agriberry at South of the James Farmers Market – 10am-1pm. Forest Hill Park, 4201 Forest Hill Ave. AgriberryStore.com. SoulFULL Sunday Market – 12-4pm. 3rd. Vendors from all over offer art, massage, reiki, candles, jewelry & more. Align Yoga, Rocks, & Reiki, 2509 E Broad St. AlignRVA.com.

First Sunday Sound Bath – 6-7pm. 1st. A collaborative sound bath, w/2 musicians or sound healers in a spacious, candlelit room. Pay what can: $5-$15. Living Water Community Center, 1000 Westover Hills Blvd. LivingWaterRVA.com.

MONDAY Moving to Heal – 12-1pm. For people looking for a gentle approach to Nia & for those dealing w/a wide range of therapeutic issues from injury, trauma, grief & illness. All welcome. In-person & online. $16; $135/10-class pass; $10/mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. Pre-register: SoulShineStudios.com. Online Mindfulness Yoga – 6-7:30pm. Integral Yoga system w/asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $15. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com.

TUESDAY Yin Yoga – 9-10am. Mostly seated & supine poses held passively for 3-5 mins each. Yin yoga slowly opens the connective tissue to increase flexibility in the joints in a quiet, meditative practice. $16; $135/10-class pass; $10/mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com. Online Chair Yoga & Balancing – 1011am. 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. $10. Zoom. Register: Linda@LongLifeYoga.com. Linktr.ee/LongLifeYoga.

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Join us for the 55th year of our muchloved juried fine arts & crafts show.

1000 Blanton Ave Gallery@RichmondUU.org Agriberry Farm Store – 10am-4pm. 6289 River Rd, Hanover. AgriberryStore.com. X-Gentle Yoga – 10:30-11:30am. For people w/some physical limitations. Helpful for stress management & for those who spend a lot of time sitting in front of computers. Nora Vimala Pozzi. Pay what can via Venmo/ Paypal: $15. Zoom. Register: Vimala@ YogaHelps.com. YogaHelps.com. Restorative Yoga – 10:45am-12pm. An introspective & quiet class focusing on releasing tension in the body & mind. Most of the class on the floor, focus will be on the breath & moving toward a peaceful meditative state. All levels. $60/4 classes/ mo, $17/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-7415267. GlenmoreYoga.com. Slow & Gentle Yoga – 10:45am-12pm. Blend of strengthening, balance & range of motion poses in a slow, but dynamic style which allows us to pay close attention to what happens interoceptively. Mary Leffler. In-person & online. $65/4 classes/mo, $19/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Agriberry at Birdhouse Farmers Market – 3-6:30pm. 1507 Grayland Ave. AgriberryStore.com. Agriberry at Atlee Farm Stand – 3:306:30pm. 9177 Atlee Rd, Mechanicsville. AgriberryStore.com. Mindfulness-Based Stress Reduction (MBSR) – 4/12-5/31 (in-person retreat at The Innerwork Center, 5/22). 3:30-5:30pm. 8-wk course. Learn to check in w/your body to identify what causes you stress, then use practical techniques to reduce tension on a regular basis. Susan Wilkes, Elisa Bennett. $330. htru.io/R0OZ. Mixed-Level Yoga – 5-6:15pm. Beginner level w/options for more advanced students. Rodney Bradley. In-person & online. $60/4 classes/mo, $17/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com.

| May/June 2022

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

WEDNESDAY Agriberry at Lakeside Farmers Market – 9am-2pm. 6110 Lakeside Ave, Henrico. AgriberryStore.com. Lotus Professional College Master Esthetics Clinics – 9:15, 10:15am, 12:45pm. On-campus clinics for local volunteers to receive 1-hr master esthetics (skincare) treatments for $30. Involve chemical peels & involves advanced treatments & procedures. $30, $25/Friends & Family, $10/Students & Alumni. Lotus Professional College, 8935 Patterson Ave, Ste A, Henrico. 804-2900980. LotusVA.com. Positive Outcomes Qigong – 10:3011:30am. Learn & practice qigong forms as a flowing meditation. No special clothes, experience or equipment needed. Sliding scale: $5-$15. Living Water Community Center, 1000 Westover Hills Blvd. LivingWaterRVA.com. Agriberry at St Stephens Episcopal Farm Stand – 2:30-6:30pm. 6000 Grove Ave. AgriberryStore.com. Vinyasa Flow Level 2 & 3 – 6-7:15pm. Incorporates all aspects of a traditional hatha yoga class (postures, breath & meditation), while challenging the coordination thru flow. Kerry Shultz. In-person & online. $60/4 classes/mo, $17/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Lotus Professional College Basic Esthetics Clinics – 6:30 & 8:30pm. On-campus clinics for local volunteers to receive 1-hr basic esthetics (skincare) treatments. $30, $25/ Friends & Family, $10/Students & Alumni. Lotus Professional College, 8935 Patterson Ave, Ste A, Henrico. 804-290-0980. LotusVA.com. Beginning to Heal Through Mindfulness – 6:30-8pm (5/18-6/1). Apply mindfulness techniques to begin processing & healing trauma stored in your mind & body. InnerworkCenter.org. SpiritMindBody Healing Circle – 6:308:30pm. 4th. Explore alternative healing modalities in a loving environment. Free. Archstone Counseling and Treatment Center, 1007 Peachtree Blvd. SpiritMindBodyRVA.com.

THURSDAY Theraflow Yoga with Corey – 8:30-9:30am. Use props, asanas, pranayam & acupressure points to help relieve stored tension in the body so that you can feel relaxed & nourished. Sliding scale: $5-$15. Living Water Community Center, 1000 Westover Hills Blvd. LivingWaterRVA.com. Vinyasa Flow – 9-10:15am. Incorporates all aspects of a traditional hatha yoga class (postures, breath & meditation), while challenging the coordination thru flow. Randi Weiss. In-person & online. $60/4 classes/mo, $17/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Lotus Professional College Basic Esthetics Clinics – 9:15, 10:15am, 12:45pm. Oncampus clinics for local volunteers to receive 1-hr basic esthetics (skincare) treatments. $30, $25/Friends & Family, $10/Students & Alumni. Lotus Professional College, 8935 Patterson Ave, Ste A, Henrico. 804-2900980. LotusVA.com. Bands + Brains + Balance: A Unique Chair Yoga Class – 10-11am. 3-part chair yoga class for maximum benefits in a class done in the comfort of your home via Zoom. All you need is an armless chair on a nonskid surface & a resistance band or two. $10. Register, Linda Dunn: Linda@LongLifeYoga. com. Linktr.ee/LongLifeYoga. Agriberry at Huguenot-Robious Farmers Market – 10am-2pm. 2051 Huguenot Rd. AgriberryStore.com. X-Gentle Yoga– 10:30-11:30am. See Tues. listing. Nora Vimala Pozzi. Pay what can via Venmo/Paypal: $15. Zoom. Register: Vimala@YogaHelps.com. YogaHelps.com. Online Ageless Level 1 Yoga – 10:3011:45am. A balanced practice incorporating basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Mary Leffler. $60/4 classes/mo, $17/drop-in. Glenmore Yoga & Wellness Center: 804-741-5267. GlenmoreYoga.com. Agriberry at On the Square VA Farmers Market – 11am-1pm (5/12-9/15). 109 Governor St. AgriberryStore.com. Mental Fitness: Growing Mental Muscle to Thrive in Challenging Times – 12-1:30pm (5/5-5/26). Build powerful habits to handle life’s challenges w/a more positive state of mind. Zoom. InnerworkCenter.org.

Online Feldenkrais – 12:30-1:30pm. Done primarily lying on back, side or tummy. Verbally led sequences of small, slow, gentle movements, done w/attention & an emphasis on continuous breath & a deep sense of support thru your bones. Christy Cutler. $10. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com. Agriberry at Forest Hill Presbyterian Farm Stand – 3-6:30pm. 4401 Forest Hill Ave. AgriberryStore.com. Agriberry at Short Pump Stranges’ Farm Stand – 3-6:30pm. 12111 Broad St. AgriberryStore.com. Yoga Nidra – 6-7pm. A transformative guided practice for deep relaxation. All levels. Get comfy w/pillows & blankets & settle into an extended savasana for the duration of the guided meditation. Donation: $12-$22; pay what can. Align Yoga, Rocks, & Reiki, 2509 E Broad St. 804-305-8932. AlignRVA.com. Primordial Sound Meditation – 6-7pm (5/5-5/26). Manage stress, reduce anxiety & tap into your intuition w/your own personal mantra thru primordial sound meditation. The Innerwork Center, 213 Roseneath Rd. 804359-0384. InnerworkCenter.org. Online Beginner Yoga – 6-7:15pm. A balanced practice that incorporates basic yoga postures, breath awareness & relaxation. Postures modified to meet individual needs. Kerry Shultz. $65/4 classes/mo, $19/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Happy Hydration Hour – 7:30pm. An informative demonstration of our water products w/time for Q&A. Enjoy filtered, alkaline, structured, mineralized water. Free. Zoom # 787 5872 3980, password: nikken. Website: Barb.WaterWellness.net.

FRIDAY Nia Fusion Fitness – 9-10am. For all levels & abilities. No experience (or rhythm or coordination) needed. Practiced barefoot. $16; $135/10-class pass; $10/ mbr. SoulShine Studios, 9200 Stony Point Pkwy, Ste 111. 804-335-0593. SoulShineStudios.com. Vinyasa Flow Level 3 Yoga – 9-10:15am. Challenging class focusing on more advanced postures w/emphasis on alignment

GO TO NARichmond.com/Calendar for dated listings, updates and

additional events. Please double-check with the host prior to an event to ensure the information is accurate. 28

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NARichmond.com

& form. Randi Weiss. In-person & online. $65/4 classes/mo, $19/drop-in. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy. 804-741-5267. GlenmoreYoga.com. Online Chair Yoga – 12:30-1:45pm. Ageless gentle yoga class which uses a chair as a prop. Poses practiced while sitting as well as alongside the chair for support. Sandy Axelson. $60/4 classes/mo, $17/drop-in. Register, Glenmore Yoga: 804-741-5267 or GlenmoreYoga.com. Gallery 5 Arts: Music & Culture – 5-10pm. Your non-profit multipurpose community space for events, art, music, culture & learning. Visit website for events & info. Gallery 5, 200 W. Marshall St. 757-7737618. Gallery5Arts.org. CommUNITY Breathwork Circle – 6:307:30pm. 2nd & 4th. Be guided through a 2-part breath that will ease the body, soothe the mind & allow for a deep meditative state. Pay what can. Align Yoga, Rocks, & Reiki, 2509 E Broad St. 804-305-8932. AlignRVA.com.

SATURDAY

Agriberry Farm Store – 10am-4pm. 6289 River Rd, Hanover. AgriberryStore.com. SpiritMindBody Gathering – 11:45am4:45pm. 2nd. Speaker, 12-1pm, followed by private sessions w/practitioners. May speaker: Deborah Callahan, founder of Anchoring Awareness, helping those who have experienced trauma to reset their nervous system while improving their relationship to themselves & the world around them. June speaker: Dan O’Neal, sound healing practitioner, will share the science of Deep Brainwave Entrainment created by Dr. Jeffrey Thompson. Free

Agriberry at Dorey Farmers Market – 9am12pm (June-Oct). 2999 Darbytown Rd, Henrico. AgriberryStore.com. Agriberry at Lakeside Farmers Market – 9am-12pm. 6110 Lakeside Ave. AgriberryStore.com. Online Mindfulness Yoga – 9:30-10:45am. See Mon. listing. Anne Bhudevi Fletcher. Pay what can via Venmo/Paypal: $12. Zoom. 804-677-3199. To register: Vimala@ YogaHelps.com. YogaHelps.com. Get Lifted: Using Poetry to Heal & Find Your Light – 10-11:30am (5/7-5/21). Experience the healing nature of poetry. Write w/confidence & without judgment. Zoom. InnerworkCenter.org. Creating a Mandala for Meditation – 10am2pm (6/11, 6/18). Tap into your inner knowing thru the creative process of mandalas inspired by nature & crafted w/copper. The Innerwork Center, 213 Roseneath Rd. 804359-0384. InnerworkCenter.org.

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

Regenerative Whole Health™ Benefits 24/7 ACCESS

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

Agriberry at Tavern 19 Farmers Market – 9am-12pm (May-Oct). 600 Founders Bridge, Midlothian. AgriberryStore.com.

Gallery 5 Arts: Music & Culture – 5-10pm. See Fri listing. Gallery 5, 200 W. Marshall St. 757-773-7618. Gallery5Arts.org

YOUR ONE TRUSTED GLOBAL ONLINE DESTINATION FOR

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

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

talk; $20/20 mins for sessions. Archstone Counseling and Treatment Center, 1007 Peachtree Blvd. SpiritMindBodyRVA.com.

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healthy living DIRECTORY Acupuncture

KULTURE

ACUPUNCTURE & HEALTH CENTER

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

CHINESE ACUPUNCTURE & HERBS

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

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

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

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, offers physician-recommended, professional quality CBD products grown in the USA with verified certificates of analysis. Oil tinctures, gummies, topical balms, nighttime PM versions, full spectrum, broad spectrum, THC-free products - all available without a prescription. Trust the experts at RX3. See ad on page 2.

SOUTH RIVER COMPOUNDING PHARMACY

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

CBD Products

SouthRiverRx.com

KULTIVATE WELLNESS

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

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

Chiropractor ARIYA FAMILY CHIROPRACTIC CENTER

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

Ariya Family Chiropractic Centers provides a natural path to wellness through chiropractic care and massage therapy. We take pride in creating a peaceful, nurturing environment to provide excellent care and outstanding service. See ad on page 5.

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.

Education LOTUS PROFESSIONAL COLLEGE

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

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

An early morning walk is a blessing for the whole day. ~Henry David Thoreau

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Greater Richmond Edition

NARichmond.com

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

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

Energy Healing

Farm/CSA

HEALING CREATIONS

Rev. Emily Pels, BFA, CHTP, RScP/ Minister, RoHun Doctor 804-740-0509, West End Richmond EPels@aol.com EmilyPels.com Working together to help you to remember what an awesome gift you are to the world. Experience a powerful healing restoring Joy, Balance, Harmony, Pain Release. Offering Healing Touch, Intuitive Energy Medicine, RoHun, Crystal Healing, Past Life Regression, Mandala Art and Soul Portrait therapies.

WELL INTO LIFE

Carey Phillips, LMT, EEMCP, NCTMB 2307 N. Parham Rd. 804-205-6531, West End WellIntoLife.com Intuitive and integrative 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 23.

AGRIBERRY FARM & CSA

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

Join our 2022 CSA program and eat healthier with a weekly box of nutritious, delicious berries and seasonal fruit from area family farms. Visit our weekly markets and enjoy a variety of farm-made fruit snacks and pantry items. See ads on pages 5 and 17.

FARM TO FAMILY CSA

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

Feng Shui

Essential Oils

LYDIA NITYA GRIFFITH

LISA CUSANO

dōTERRA Wellness Advocate, 212455 804-656-5090 MyDoTerra.com/LisaCusano Facebook.com/EssentiallyWellRVA Looking for alternatives? Find out why dōTERRA is committed to sharing the life-enhancing benefits of therapeutic-grade essential oils and essential oil-enhanced wellness products with the world. Join the vibrant community of Wellness Advocates in the Greater Richmond area as we learn together. Weekly classes offered on all aspects of use. See ad on page 15.

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

Functional Medicine HEALTH INSYNCS

Sherron Marquina, DC, PAK 9210 Forest Hill Ave B-3, Richmond 804-377-2222 HealthInSyncs.com Board-Certified Professional Applied Kinesiologist. Individualized care using functional diagnostics, gentle balancing methods, clinical nutrition and advanced therapies to solve difficult health problems or optimize your health. See ad on page 16.

REVHEAL WELLNESS

Jacqueline Boone, NP, IFMCP 804-505-3010 RevHealWellness.com RevHeal Wellness helps bridge the gap between conventional and alternative medicine to help you reveal your true health and vitality. Services include Functional Medicine, Holistic Pelvic Care™, Usui/Holy Fire® Reiki and Natural Weight Loss through a Group Metabolic Reset Program. Book a free consultation today. See ad on page19.

Holistic Health & Wellness Center ALIGN YOGA, ROCKS, & REIKI

2509 East Broad Street, Richmond 804-305-8932 AlignRVA.com Connect with your inner bliss at Align: a metaphysical shop, wellness studio and gathering space for the RVA community. Book massage/reiki sessions, take a yoga class and browse the gift shop for crystals, jewelry, teas, oracle cards, books, incense and more! See ad on page 7.

Always be a first-rate version of yourself instead of a second-rate version of somebody else. ~Judy Garland

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

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KULTIVATE WELLNESS

able on our website.

13140 Midlothian Turnpike 12171 W Broad St, Short Pump 804-464-2238 @KultivateWellness KultivateWellness.com

Nutritional Consulting

LORETTA WALKER

Certified Wayfinder Life Coach 804-387-2482 LoveMiracles2@gmail.com

BAYLOR RICE, RPH, FIACP

Look at your life and simply observe. Observing brings awareness—which brings discovery— giving you the ability to choose your preferred direction from your own integrity. Let’s observe and discover together!

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 5.

Massage Therapy

Laser Therapy

ATTEVLÉ MASSAGE THERAPY, LLC

HEALTH INSYNCS

9210 Forest Hill Ave B-3, Richmond 804-377-2222 Laser therapy can reduce the pain and swelling of strained muscles and tendonitis, irritated discs and inflamed nerves, and can stimulate tissue repair and regeneration from old and new injuries. See our website for more information about laser therapy. See ad on page 16.

LGBTQ+ MIDDLE PENINSULA HEALTH AND LIFE COACHING, LLC

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

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

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

GLENMORE YOGA & WELLNESS CENTER

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 804-402-4591, Richmond TheMainChannel.net

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Providing Therapeutic Massage for 30+ years. Sessions are tailored to your needs and can include Deep Tissue, Trigger Point, Reflexology, Prenatal/Post-Partum, Therapeutic, Hot Stone, Thai, Swedish, Sports, Chair, Couples and Infant Massage. We also offer Aromatherapy. Gift certificates available. See ad on page 9.

Gain more life balance in a relaxed, strictly confidential setting. Goaland results-oriented. Free 30-minute consultation. Further information avail-

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

Personal Growth THE INNERWORK CENTER

213 Roseneath Road 804-359-0384 InnerworkCenter.org

The Innerwork Center, a catalyst for well-being through programs that inspire curiosity, cultivate mindfulness and awaken the spirit, addresses topics ranging from movement to journaling and mediation, with free drop-in classes, regular recurring programming and retreats. Begin within. See ad on page 17.

DIRECTORY Find local businesses with ease at NARichmond.com/businesses

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Physician

Pharmacy BAYLOR RICE, RPH, FIACP

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

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com RX3, Virginia’s First Nationally Accredited Compounding Pharmacy, has been an industry leader for 23+ years. Specialists in customized compounding, bio-identical hormones, veterinary/equine compounding, traditional pharmacy, palliative care, professional quality supplements, CBD experts, Food Inflammation Testing, and more. See ad on page 2.

Physical Therapy RVA PHYSICAL THERAPY

2620 A Gaskins Road, Henrico 107 Heaths Way, Midlothian 804-396-6753 Ramky@RVAPhysicalTherapy.com RVAPhysicalTherapy.com RVA Physical Therapy specializes in Orthopedic, Pelvic Health, 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 and 18.

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.

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

Rapid Transformational Therapist 804-840-3656 AMWrinn@gmail.com AnneWrinn.com Use hypnotherapy to enact the start of a new life. Confidence is the key to open opportunities. Eliminate self doubt and old sabotaging ideas. Clear the way for a new way to relate to the world. Use Rapid Transformational Therapy to thrive. Contact me at 804-840-3656 to learn how easy it is. See ad on page 9.

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.

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.

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.

I am not afraid of storms, for I am learning how to sail my ship. ~ Louisa May Alcott

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Thermography

Yoga

DEBBIE TROXELL, RN, MSNH

GLENMORE YOGA & WELLNESS CENTER

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 15 and 18.

TMJ/ Temporomandibular Disorder MIDLO MYO OROFACIAL

MYOFUNCTIONAL SPECIALTIES Amanda Jeffrey, BS, Orofacial Myologist Huguenot Road, by appointment 804-464-4776; MidloMyo.com Do you clench or grind your teeth? Midlo Myo can help address the pain associated with chronic TMJ disorders by retraining the muscles of the mouth and face to function and rest properly. We work with children and adults to discover and correct the root cause. Get relief today!

Waterproofing & Mold Remediation BONE-DRY WATERPROOFING & FOUNDATION SYSTEMS 10375 Cedar Lane, Glen Allen 804-550-7717 Bone-DryWaterproofing.com

Bone-Dry will thoroughly assess and repair any existing moisture damage that can endanger your health, including mold and fungus remediation, structural repairs and indoor air quality studies. We can then restore the health of your foundation, crawlspace and basement. Call on us for fresh air systems, sump pumps, dehumidification, encapsulation, insulation and more. See ad on page 2.

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Incorporate yoga into your life at Glenmore with inperson and online student-focused, multi-level classes from Ageless Gentle, Beginner and Yin to Vinyasa Flow, Restorative and Meditation. 200- and 300-Hour Teacher Training. Voted best Richmond Yoga Center. See ad on page 9.

INTEGRAL YOGA® CENTER OF RICHMOND

Nora Vimala Pozzi, E-RYT500, C-IAYT 213 Roseneath Rd. 804-342-1061 • YogaHelps.com 25+ years teaching Integral Yoga®; 18+ years offering Teacher Training & Yoga Therapy. An educational & training center with certified teachers offering classes in a safe, noncompetitive environment with personalized attention, including Mindfulness and Raja Yoga— yoga philosophy—leading to transformative experiences and a more meaningful and peaceful life. Specialized classes and private sessions for those with physical limitations or emotional issues. Affiliated with Yogaville.

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

PROJECT YOGA RICHMOND

ProjectYogaRichmond.org Info@ProjectYogaRichmond.org Project Yoga Richmond is a 501 (c3) nonprofit organization based in Richmond, Virginia, that makes yoga instruction accessible and affordable to practitioners of all abilities and income levels through its pay-what-you-can studio classes and community partnership programs. Project Yoga Richmond partners with local groups, agencies, schools, and community centers to provide free and/ or low-cost yoga and mindfulness services throughout Greater Richmond. See ad on page 15.

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