Natural Awakenings of Greater Richmond, September/October 2020 by NA Richmond

HEALTHY

YOGA FOR EVERY BODY

LIVING

Ease Pain and Immobility Mustafa Santiago Ali

Environmental Social Justice

HEALTHY

PLANET

Emotional Well-Being

SELF-CARE THROUGH TOUGH TIMES

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Dear Reader, I find it so hard to believe that it will already be September when you read this—six months since we really began experiencing the effects of the pandemic in terms of quarantining, social distancing, mask-wearing and becoming fearful of losing friends or family members or becoming sick ourselves. So much of it seems surreal at times, like I should be able to wake up from it. But as much as we all probably wish that were the case, it is real and we’ve had to make many adjustments because of it. From modifying our work schedules and adapting to an increasingly virtual way of doing business (and life!) to finding ways to safely connect and interact with others in-person. And still more have had to figure out creative ways to help their children navigate in this new world.

None of it is easy, and if I’ve learned anything it has been to be more patient, flexible and kind, and that there are silver linings if you look for them. We are all doing the best we can, and we Jessica Coffey, Publisher are all in this together. I have found that taking some deep breaths and slowing down helps, too. Perhaps carving out some quiet time to sit and read our feature article about emotional wellbeing will help. It also helps to focus on the positive. I especially enjoyed the activity presented in Brad Aronson’s inspiring article:

Happiness Helpers: Five Ways to Be More Positive by Brad Aronson Studies show that when we see the positive more often, we’re happier and kinder to ourselves and to those around us. Luckily, we’re not locked into one way of viewing the world. We can choose to see things in a more positive fashion. Here are some steps we can take to teach ourselves to look for the positive more often. Eventually, the brain can get into the habit of doing this without any prodding. Compliment at least one person every day. Maybe we can begin the day by sending a short email or text telling someone why we appreciate them. Besides reshaping how we see the world, we might make someone’s day. Keep a gratitude journal. Every night, write down three things to be grateful for. Researchers have found that people that regularly keep track of what they’re grateful for are happier. We can also have a nightly family discussion about what happened that day that we’re thankful for. Perform a daily act of kindness. When we perform a kind act every day, we start noticing other opportunities to be kind, creating a cycle of positivity in our minds. Think small—a thank-you note or letting someone cut in front of us in traffic.

Be mindful of who and what we expose ourselves to. The people we spend time with and what we watch, listen to and read all send messages to our brain that influence how we see the world. Train the brain for positivity. Here is a simple 10-minute exercise that can train the mind to think differently: • Get a pen and paper. Take only three seconds to look around the room and remember everything that’s red. Then take only a few seconds to write a list of everything you remember that’s red. Finish this step before continuing. • Now write down everything that is blue. Chances are that like most people, we won’t remember the blue things nearly as well because we weren’t looking for them. We see what we look for, and that’s as much an asset as a shortcoming. Training the brain to be more positive takes time, but it’s a priceless opportunity to change our perspective and become happier. Brad Aronson, a tech entrepreneur and investor, is the author of HumanKind: Changing the World One Small Act At a Time. Connect at BradAronson.com.

I wish for us all the ability to see and experience things in a different, more positive light. Happy Reading,

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HEALTHY LIVING HEALTHY PLANET

CONTENTS

GREATER RICHMOND EDITION Publisher Editors Writers Design & Production

Jessica Coffey Martin Miron Theresa Archer Randy Kambic Tanisha Banerjee Erin Hillert Taneasha White Distinctive Grafix, Inc

Natural Awakenings | Richmond | September/October 2020 Issue

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MAKING A DIFFERENCE

Can Begin in Your Own Backyard

© 2020 by Natural Awakenings. All rights reserved. Although some parts of this publication may be reproduced and reprinted, we require that prior permission be obtained in writing. Natural Awakenings is a free publication distributed locally and is supported by our advertisers. Please call to find a location near you or if you would like copies placed at your business. We do not necessarily endorse the views expressed in the articles and advertisements, nor are we responsible for the products and services advertised. Check with a healthcare professional regarding the appropriate use of any treatment.

Greater Richmond Edition

Self-Care Strategies for Tough Times

YOGA FOR EVERY BODY Adaptive Ways to Ease Pain and Immobility

MUSTAFA SANTIAGO ALI on Healing America Through Social Justice

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

EMOTIONAL WELL-BEING IN THE PANDEMIC AGE

RAISING RESILIENT KIDS

How to Help Them Bounce Back

NATURAL ANTIVIRALS Help in Staying Strong and Healthy

Natural Awakenings is a family of nearly 60 healthy living magazines celebrating 26 years of providing the communities we serve with the tools and resources we all need to lead healthier lives on a healthy planet. NARichmond.com

DEPARTMENTS 8 advertiser news briefs 12 health briefs 14 global briefs 14 eco tip 15 the james river matters 20 fit body 22 holistic marketplace 24 wise words 26 healthy kids 28 healing ways 30 calendars 34 healthy living directory

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advertiser news briefs

Lotus School Adds Advanced Degree in Acupuncture In January 2021, the Lotus School is launching a master’s degree in acupuncture/Oriental medicine. Taught through the lens of classical Chinese medicine, it is designed to help students understand how a person moves through the phases of a day, month, season and life, and find balance with each. One of the missions of the school is intentional creation. This means quieting the mind and creating a life through intentional thoughts. The acupuncture program will focus on the theories of how energy (qi) is created and moves through the body. Students will study qigong, massage, needling techniques, pulse taking and diagnostic techniques. The study of qi combined with the understanding of Chinese herbs will prepare graduates to confidently diagnose and treat patients, helping them find a place of balance in order to create optimal health. The Lotus School of Integrated Professions has provided quality education in central Virginia since its founding as the American Institute of Massage by Dr. Joseph L. Schibner IV in 1996. Esthetics and master esthetics programs were added in 2016. With the status of an institute of higher education and its certificate to operate from the State Council of Higher Education for Virginia, the Lotus School is accredited by the Accrediting Commission of Career School and Colleges with student clinics for massage, esthetics and master esthetics that are open to the public. Location: 10960 Three Chopt Rd., Ste A. For more information, call 804-290-0980 or visit LotusVA.com. See ads on pages 3 and 35 .

Rx3 Compounding Pharmacy Offers Innovative Face Masks Rx3 Compounding Pharmacy is committed to keeping the community safe and informed as we all navigate life during the pandemic. Rx3 carries the only reusable face mask that leverages the antimicrobial and odor-neutralizing technologies found in copper and hemp. Owner and pharmacist Chris Currin says, “Our goal is to help those in our communities to live healthier, happier lives. That mission has not wavered with COVID-19, and we will strive to provide our customers with proper information and protection.” Ananda Health’s Hemp Black Fusion Face Mask, registered with the EPA and the FDA as an infection control product, introduces two innovative textile technologies into one product, strategically integrating the antimicrobial material, Cupron, and the odor-neutralizing hemp black element yarn to alleviate mask fatigue and slow the spread of the virus. Curran adds, “We saw a need in the community for a sustainable and cost-effective mask that could be used by everyone. While disposable and homemade masks help decrease the spread of COVID-19, they are not always practical, and the re-purchasing cost can add up. Wearing a mask is very important to slowing the spread of the virus and we have noticed firsthand how much easier it is to wear a mask that fits properly and is breathable.” Locations in Short Pump and Chester. For more information, call 804-717-5000 or visit Rx3Pharmacy.com. See ads on pages 13, 34 and 37. 8

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Dr. Larry Ward to Speak on Interbeing The Innerwork Center offers programs in mindfulness and compassion, creative expression and movement, psychology and consciousness and wisdom traditions and spirituality to adults in the Richmond region, led by certified and experienced facilitators. Their fall keynote, offered via Zoom from 7 to 9 p.m. on October 29, features Dr. Larry Ward who will take a powerful look at the realities of “Interbeing” in today’s world as part of Dr. Larry Ward The Innerwork Center’s Seeing Clearly in 2020 online series. As Thich Nhat Hanh so eloquently states, “’To be’ is to be inter-be. You cannot just be by yourself alone.” Ward, author of America’s Racial Karma, encourages us to stand in this moment in history with awareness of ‘interbeing’—the concept that we belong to one another. His keynote will explore how we as individuals can impact the circumstances that have left us feeling helpless in 2020. He will encourage us to look past the dysfunction and renew our hope for the future together, and will explore the causes and conditions that have led us to our current state and present a profound opportunity to reinvent what it means to be a human being. For more information, call 804-359-0384 or visit InnerworkCenter.org. See ads on pages 11 and 37 .

Stand up for what you know is right. ~Ronald Isley

Nia and Yoga for All Yoga and Nia are healing, transformative practices. SoulShine Studios co-owner Marybeth Grinnan says, “We believe all people should be able to access these movement practices regardless of their ability to pay. When more of us are healthy and supported, the whole community benefits. One of our core values includes making a difference in our community. Our pricing structure and the Soul Movement Fund are two ways to help us expand our reach.” To make their classes more accessible, SoulShine is now offering a sliding-scale pricing model. Online classes: $5 (community rate), $10 (regular rate), $15 (supporter rate). Outdoor/ studio classes are $10, $16 and $20. Supporter contributions assist community members experiencing financial difficulties. Upcoming retreats include Light Up! at Blue Spirit Retreat Center, in Nosara Costa Rica, from January 2 to 9, 2021; Dive In! Blue Spirit Retreat Center, in Nosara, Costa Rica, from January 9 to 16, 2021; Shine On! Utah Adventure at Red Mountain Resort from April 28 to May 2, 2021; and Movement Medicine at the Art of Living Retreat Center, in Boone, North Carolina, from September 16-19, 2021. For more information, call 804-335-0593 or visit SoulShineStudios.com. See ads on pages 23 and 39.

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| September/October 2020

advertiser news briefs In August, RVA Black Farmers’ Market debuted at The Way of The Lord Fellowship as a space for African American creators, crafters, farmers and growers to showcase their materials to barter, sell or trade. It will be held on the third Saturday of each month. Black innovators are doing amazing things and the market’s founders, Navi Johnson and Ellis Henderson, want to make sure those innovators get the recognition they deserve. After seeing a surplus of gardening, creating and innovation during these trying times, the RVA Black Farmers’ Market stands as a reminder of resilience and will to survive and share through adversity. Vendors include local bakers, designers, produce and agricultural growers, visual artists, jewelry makers and more. Admission is free, with capacity based on COVID-19 regulations. Location: 1700 Blair St. For more information, call 804-363-9682.

Discover Indirect Hypnosis Jenny McGurk, owner of Hivemind Wellness, is a certified health and wellness coach, intuitive Emotional Freedom Technique (EFT) expert, empath and energy worker. She is pursuing her lifelong passion for holistic health, energy healing, emotional freedom and self-empowerment with certification in Neo-Erickson Hypnosis. This cutting-edge style of hypnosis combines neuro-linguistic programming and indirect suggestion with fast induction and EFT. Indirect hypnosis empowers clients to take an active part in their healing based on the theory that the effect is more powerful if the client decides to change themselves from within. McGurk is also a level 3 reiki master, Jenny McGurk combining the spiritual and energy healing modalities of reiki and her intuitive abilities as a lightworker and empath with scientific-based EFT. For more information or to make an appointment, call 804-6876545 or visit linktr.ee/HivemindWellness. 10

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Free E-Book on Self-Empowerment Joni Advent Maher, MSW, the founder of Revolutionary Heart and host of the popular podcast Trust Your Sacred Feminine Flow, is offering a free e-book, The Radiance Equation. This spiritual midwife and visionary leadership guide who stepped out of the spiritual closet to catalyze the next wave of emerging feminine leadership says, “Are you ready to shine?” The Radiance Equation is for women that have wisdom and gifts gathered over a lifetime they know they are meant to share, but are holding back. “It might be confusion or lack of clarity about who it’s for, what the right form is or how to share it,” says Maher. “You might feel reluctant or full-on afraid to be seen for who you really are and what you’re really up to. You might be plagued with a voice in your head that undermines, questions or has you doubting yourself and the value of what you bring. Or you may even have external pressures from people in your life to stay small and maintain the status quo.” To download the book, visit TheRadianceEquation.com. For more information, visit RevolutionaryHeart.com.

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Inaugural Black Farmers’ Market

Let us read and let us dance– two amusements that will never do any harm to the world. ~Voltaire

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health briefs

Reduce PFAS Exposure to Help Delay Menopause Exposure to perfluoroalkyl and polyfluoroalkyl (PFAS)—“forever chemicals” often found in non-stick cookware, food packaging and contaminated water—may cause menopause to occur two years earlier in women, according to a new study published in the Journal of Clinical Endocrinology & Metabolism. University of Michigan scientists tracked more than 1,100 women for an average of 17 years and found that those with higher levels of the chemical in their blood experienced menopause an average of two years earlier than those with lower levels. “Even menopause a few years earlier than usual could have a significant impact on cardiovascular and bone health, quality of life and overall health in general among women,” says co-author Sung Kyun Park.

Eat More Fiber for a Longer Life Eating the right kind of fiber lowers the risk of death from multiple causes, reports a new study in The American Journal of Clinical Nutrition. Researchers from the University of Toronto followed more than 92,924 Japanese people 45 to 74 years old for nearly 20 years and found men that ate higher levels of dietary fiber had a 23 percent reduced risk of death compared to those that ate the least dietary fiber; the figure was 18 percent for women. The more dietary fiber people ate, the less likely they were to die from cardiovascular or respiratory diseases and injuries; it also protected against cancer mortality in men, but not women. Fiber from fruits, beans and vegetables, but not from cereals, was linked to lower mortality.

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In exploring the mind-body link that is particularly relevant during the current pandemic, an analysis of 56 randomized clinical studies found that cognitive behavior therapy (CBT) and similar approaches reduced inflammation and enhanced immunity in subjects, reports JAMA Psychiatry. University of California, Davis, researchers reviewed studies that included 4,060 participants undergoing behavior therapy (which seeks to help patients understand and change problematic behaviors), cognitive therapy (which teaches patients how to change negative thoughts or mindset), CBT (that combines elements of both), bereavement or supportive therapy, psychoeducation and other therapies such as stress management. Those that received these psychosocial interventions experienced a 14.7 percent increase in positive immune outcomes such as lower viral load and an 18 percent decrease in negative outcomes, including proinflammatory cytokines, compared with those not receiving therapy. The immunity improvements were strongest among patients that received CBT or multiple interventions.

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Consider Therapy to Reduce Inflammation

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Boost Fun Nutrition with Microgreens Halfway in size between sprouts and full-grown plants, microgreens are bursting with nutrients, but have been mostly relegated to garnishes at upscale restaurants. Researchers at Colorado State University, exploring their acceptability, fed 99 people six separate types of microgreens: arugula, broccoli, bull’s blood beet, red cabbage, red garnet amaranth and tendril pea. The redcolored varieties—beet, cabbage and amaranth—received top marks for appearance, but broccoli, red cabbage and tendril pea scored the highest overall grades. The subjects found the greens were fun (“funfetti”), colorful and attractive. Microgreens, which can be grown quickly indoors year-round with minimal water, offer a possible solution to sustainably feeding the planet, the researchers pointed out. 12 12

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A Plant-Based Alternative to Plastic

Japanese manufacturer Kuraray has introduced a renewable and sustainable starch-based barrier film called Plantic. The plantbased packaging material can be recycled or composted to achieve a circular product cycle. Conventional packaging made from multiple layers of plastic can cause recovery issues, and perishable food imposes unique demands on wrapping. Plantic packaging washes away or decomposes after use. It includes compostable coffee pouches, as well as a barrier layer to package meat, seafood and poultry products with continuous protection against oxygen and other gases that spoil food. The Food and Agriculture Organization estimates that one-third of all produced food is wasted in the supply chain.

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eco tip

Mask Eco-Disposal

How to Dispose of Antiviral Wear Discarded face masks and gloves littering streets, beaches, parks and parking lots are a sad sight of the times, creating eyesores and more importantly, major contamination risks to pick up and discard. With 88 percent of the world’s population living in countries that have required or advised use of face coverings, disposable face masks number in the billions, especially the commonplace, single-use polypropylene variety. Along with disposable gloves and sanitary wipes, they are clogging sewers and waterways worldwide and showing up in fish bellies and on ocean floors.

What Not to Recycle Recycling, the go-to strategy for environmentally conscious citizens, is unfortunately not a good option. Even in ordinary times, 14 14

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local recyclers won’t accept surgical masks and latex gloves because they jam machinery. Some dedicated providers box up used face masks and gloves and send them to TerraCycle.com, where they are sorted manually and sustainably recycled. The cost for a small box is a hefty $148; MindBodyGreen.com suggests asking grocery stores or retailers to stock some for the community to use. Instead of recycling, the World Health Organization recommends throwing single-use masks, gloves and wipes into a covered trash can or bin immediately after use so they are handled as regular trash. Ideally, they should be put in a resealable plastic bag first in consideration of frontline sanitation workers that can become ill from handling virus-infected materials. No mask, glove or wipe should be flushed down a toilet.

Homemade Solutions For masks, the eco-solution that harbors the lowest carbon dioxide footprint is one made of cloth that is machine-washed and dried after each use at a high temperature or washed by hand in a bleach solution (five tablespoons per gallon of water). University of Chicago researchers found certain fabrics filter out viral aerosol particles almost as effectively as the medical N-95 mask: a layer of a tightly woven cotton sheet combined with two layers of polyester-spandex chiffon, natural silk or flannel, or simply a cotton quilt with cotton-polyester batting . See cdc.gov for instructions for using sew and no-sew masks, and many DIY videos can be found on YouTube using T-shirts, socks and napkins. Another good eco-strategy is to buy sustainable face masks made from recycled or organic materials (GoodOnYou.eco). In lieu of recycling to help the planet, a donation can be made to an eco-organization that deals with plastic waste, such as PlasticPollutionCoalition.org or OceanConservancy.org.

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Starchy Solution

All over the world, plants and animals are increasingly threatened by human activities and habitat encroachment. A 2019 study published in Science News estimates that 1 million species face extinction within decades. The natural world makes the planet livable by cleaning the air, filtering water, cycling carbon dioxide and pollinating crops. To impede biodiversity loss, governments are working to set aside more space for natural habitats. The UN Convention on Biodiversity (Tinyurl.com/Post2020GlobalFramework), which is now under consideration, seeks to designate 30 percent of land and sea as protected by 2030 and 50 percent by 2050 in order to revive ecosystems and safeguard the diversity of species on Earth. Humans have altered more than three-quarters of Earth’s surface, and of the 14 terrestrial biomes, such as tropical rainforest, tundra or desert, eight retain less than 10 percent of undeveloped wilderness, according to a 2016 study in Current Biology. Many species have already vanished.

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Nature Needs More Space

global briefs

the james river matters

Making a Difference

Can Begin in Your Own Backyard by Erin Hillert As a global pandemic surges and social distancing remains a reality, opportunities to give back to the community through fundraising events and volunteering efforts have been severely limited. The James River Association (JRA) has a community service solution you can do from your own backyard. Their River Hero Homes program provides homeowners living in close proximity to the watershed an opportunity to play a big role in reducing the amount of storm water runoff pollution that is a major threat to the health of the James River and its tributaries. More than 2.7 million Virginians depend on the James River for their drinking water. Every time it rains, fertilizers, herbicides, bacteria from pet waste and chemicals that are unsafe for people and wildlife flow into local waterways. Becoming a River Hero Home is a manageable and impactful way to ensuring the riverâ&#x20AC;&#x2122;s health and enjoyment now and for future generations. October is River Hero Home month, and the JRA has plans to work with three Richmond public libraries to encourage pledges and educate concerned citizens on the benefits of reducing stormwater pollution by committing to River Hero Home actions. At least 60 rain barrels will be distributed in the community over the course of the month, with rain barrel workshops taking place for those interested in installing one at their home. To become a River Hero Home, sign up to take a pledge to adopt three out of five behaviors to incorporate into everyday life, including picking up after dog droppings; reducing or eliminating the use of herbicides and Be sure to let our advertisers know you found them in

pesticides; avoiding planting invasive species and using native plans to support wildlife and reduce watering needs; using alternatives to municipal drinking water such as rain barrels for irrigation; and reducing the need for fertilizer by encouraging healthy soil with mulch and compost. For more information, visit TheJamesRiver.org/what-you-can-do/ river-hero-home. Erin Hillert serves as the Marketing & Communications Manager for the James River Association.

| September/October 2020

IN THE PANDEMIC AGE Self-Care Strategies for Tough Times by Sandra Yeyati

As the pandemic ravages our country, we are engulfed by a sea of challenging emotions, including fear, loss, anger, disappointment and grief. Compounding the suffering, past emotional traumas and pent-up desires are surfacing and crying for attention. One way to navigate these treacherous waters is by first enveloping ourselves in self-compassion. Next, we can gather the courage to face our fears and experience unpleasant feelings in order to heal them and let them go. Then, we search for and internalize positive emotional states to rewire our brains for positivity. This noble voyage promises immense rewards along the way.

THE COCOON OF SELF-COMPASSION Some of us chase self-esteem like the Holy Grail, yet it eludes us when we need it most. Faced with a failing grade or cruel insult, our self-worth withers. We can’t understand why we lost it or how 16

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to get it back. When we attach our self-worth to achievements or comparisons with other people, self-esteem becomes unstable and unreliable. Enter self-compassion, the life-changing perspective of showing kindness to ourselves in any and all situations—a supportive best friend that lives within us and can be accessed any time, every day. A pioneer and expert in this topic, Kristin Neff believes that selfcompassion has three components: a decision to be kind to ourselves, a mindful awareness when we are in pain so that we can seek some relief and a sense of common humanity or connectedness. We already know how to be compassionate, says Neff, an associate professor of educational psychology at the University of Texas at Austin and co-author of The Mindful Self-Compassion Workbook. “It’s linked to the parasympathetic nervous system, which is a natural part of our organism. We’re tapping into this way of feel-

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Emotional Well-Being

FINDING CONFIDENCE THROUGH UNPLEASANT FEELINGS Nobody likes to feel sad or embarrassed. We’d rather have an ice cream cone or turn on the TV. But for Dr. Joan Rosenberg, a prominent psychologist and speaker, uncomfortable feelings present an invaluable opportunity for people to transform into confident individuals that relate to the world around them with authenticity and resilience. In her book 90 Seconds to a Life You Love, Rosenberg offers a formula—one choice, eight feelings, 90 seconds—to experience and move through eight of the most common unpleasant feelings: sadness, shame, helplessness, anger, embarrassment, disappointment, frustration and vulnerability. “The choice is to stay aware of and in touch with as much of your moment-to-moment experience as possible and not get lost in avoidance,” she explains, adding that there are more than 30 behaviors, thoughts and emotions that we employ as distractions, including substance abuse, social media, pornography, exercise, obsessive thoughts about body image, humor and denial. “Be aware of what you’re aware of,” she advises. “If we know that we don’t like feelings, and we know we’ve been engaged in using ways to distract ourselves, then our challenge is to be more awake and aware of those times we do it, and as soon as we start Be sure to let our advertisers know you found them in

to do the thing and become aware, that’s when we make the decision to stop and ask, ‘What’s really going on?’” Discoveries in neuroscience suggest that most of us come to know what we’re feeling emotionally through bodily sensations. We might feel heat in the neck and face when embarrassed or a sinking feeling in the chest when disappointed. As feelings get triggered in the body, a rush of biochemicals in the bloodstream activate these sensations and are flushed out of the bloodstream in roughly 90 seconds. “Most people have the impression that feelings linger a whole lot longer and that they’re going to be overwhelmed by it and never come out of it if they start. But when they understand that what they’re trying to avoid are uncomfortable bodily sensations that help you know what you’re feeling emotionally, and that these are short-lived, most people will start to lean into them, and once they do, their life changes,” Rosenberg says. To move through bodily sensations, which may come in multiple waves, take deep, slow breaths. Try not to tighten up or clench the jaw and swallow. Notice the location and nature of the bodily sensations to help identify which of the eight unpleasant feelings it might be, and be curious as to what might have triggered it. All of this will take a few moments. With practice, identification will become faster, easier and more accurate. “If I have more time, then I can think about whether this is connected to anything else. Is it just one thing that triggered it, or is it like something else that’s happened before?” Rosenberg says. This level of awareness leads to a calming effect, clearer thinking, improved decision making and, perhaps most importantly, an ability to speak authentically. “If we don’t handle the eight feelings, we don’t feel capable in the world,” she says. The ability to speak adds to that empowerment. “From asking someone to stop a behavior so that you feel safer to telling someone you love them, asking your boss for a raise or letting people know about yourself and your work to garner opportunities and desired experiences—it cuts across every aspect of our lives and is absolutely crucial to our sense of well-being.” Photo by Julia Sakelli from Pexels

ing safe, which is through care, bonding and connectedness.” Encouraging our friends when they’re feeling down or hugging our moms in the morning is hardwired into us. When we decide to be kind to ourselves, it’s easy to think of what we would say: “I’m sorry you failed that test. You’ll do better next time. How can I help you?” To lend perspective, add a statement about our common humanity, counsels Neff. “This is hard for everybody. You’re not alone.” We must be aware of our pain before we can comfort it, and many of us try to suppress or resist pain, choosing to numb it with distractions like alcohol addiction or compulsive shopping. Others may get lost in the storyline of what’s happening and succumb to suffering with no apparent way to obtain relief. Self-pity or self-criticism may creep in. Mindful awareness is the antidote to these emotional extremes, because it helps us become aware that we are experiencing pain and to stay with that pain long enough to make a conscious decision to take care of ourselves. “One easy thing is physical touch,” says Neff. “The first few years of life you have no words, so the body is programmed to respond to touch as a signal of care. Put your hand on your heart or your stomach, or hold your hand. This changes your physiology, activates your parasympathetic nervous system, helps you calm down and helps you feel physically supported. Sometimes, that’s an entryway for people.”

REWIRING THE BRAIN FOR POSITIVITY Discoveries in neuroplasticity have revealed that the brain changes throughout life well into adulthood. It’s designed to learn not just ideas and information, but skills, attitudes, feelings and moods. Rick Hanson, a clinical psychologist and author of several books, including Hardwiring Happiness and Resilient, contends that we can develop greater happiness, just like we can develop greater depression. “There’s a lot of research that shows that through deliberate little practices spread out through the day or sometimes more formal practices like psychotherapy or meditation, we can actually produce physical changes in the brain that are | September/October 2020

MAINTAINING

Senior Companionship DURING A PANDEMIC

During the solitary isolation created by the COVID-19 pandemic, there are a number of local seniors without any family nearby to interact with or to fall back on for support. This can be a difficult, lonely time for them, and there is a great need for identifying ways to connect with others. In response to this need, Senior Companionship was created. Senior Companionship is an organization comprised of local high school volunteers that visit seniors to provide conversation and connection. In a lower-risk group for contracting the coronavirus, these teenagers provide much-needed connections for older individuals spending a great deal of time on their own. Now serving 15 seniors, Senior Companionship volunteers visit them at their homes—sitting in their front yards, maintaining social distance and just chatting. Through one of these visits, they met Ms. Ann, an 88-year-old Glen Allen resident who recently lost her husband. She shared that during the pandemic, she can no longer attend church and sometimes only has her cats to talk to for days at a time. She welcomed the opportunity to spend time with volunteers so interested in listening to her and making her feel cared for. In addition to the visits, volunteers have shared their phone numbers with the seniors so they know they have someone to contact should they need food or medicine delivered. Through each visit, they learn more about the seniors they serve and make personal, meaningful connections. One volunteer learned that Ms. Ann loves nature, so she brought her plants and pictures of flowers to make her feel good. Other seniors enjoy sharing family pictures with the volunteers and have wonderful conversations about their different backgrounds, history and cultural traditions. Some of the seniors expressed interest in creating virtual time together, so Zoom meetings are also scheduled where they can talk about news, food or anything that interests them. Although this began as a way to help lonely seniors, the young Senior Companionship volunteers have gained a lot through the experience as well—improved communication skills, increased compassion and special friendships. One of the main goals for Senior Companionship is to bring the generations together and show them that despite differences in age and backgrounds, there are many ways we can still help one another during this unprecedented pandemic. For tips on supporting seniors, visit TheNewWoman.org/SupportSeniors. Tanisha Banerjee, a senior in John R. Tucker High School’s IB program, is the founder of Senior Companionship and TheNewWoman.org, a digital media and lifestyle brand covering women’s wellness, sustainable lifestyle and eco-friendly products. See ad on back cover. 18

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by Tanisha Banerjee

now measurable with things like MRIs,” he remarks. Hardwiring happiness is easy, pleasurable and doesn’t take a lot of time. “If you take care of the minutes, the years will take care of themselves,” says Hanson. “Little steps gradually move us forward a breath at a time, a minute at a time, a synapse at a time. Bit by bit, we grow the good inside while gradually releasing the bad.” “Our power to positively influence who we are in small, genuine ways every day is really important to compensate for the brain’s negativity bias, which makes it like Velcro for bad experiences, but Teflon for good ones,” he says. “We evolved a negativity bias over the 600-million-year evolution of the nervous system. Learning from negative experiences and mistakes was a critical survival skill, so we have a brain that is designed to scan for bad news, overreact to it and fast-track it into memory. It’s not our fault, but it is our responsibility to deal with it by first, feeling the negative without reinforcing it and second, focusing on the positive and taking it in. Gradually, you can give yourself a brain that’s like Velcro for the good and Teflon for the bad.” Sandra Yeyati, J.D., is a professional writer. Reach her at SandraYeyati@gmail.com.

Life’s most persistent and urgent question is, “What are you doing for others?” ~Martin Luther King, Jr.

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says Ramat, who underscores the importance of listening to the body. “I learned the hard way 17 years ago when I first became a teacher. I am gentle with myself if I am unable to do a pose and embrace the modification. I go deeper in my poses now than when I was younger.”

Yoga

for Every Body

ADAPTIVE WAYS EASE PAIN AND IMMOBILITY by Marlaina Donato Taming chronic pain, restoring energy reserves, improving heart health and relieving symptoms of depression and anxiety are only a few of the science-backed perks of spending time on a yoga mat. However, misconceptions about this ancient practice can make yoga seem intimidating for individuals that could benefit the most from it. Adaptive yoga, designed for people challenged by injury, chronic pain, autoimmune disease or debilitating conditions like multiple sclerosis, can foster perhaps unexpected gains through the use of props, chairs, wall space and even countertops. From wheelchairbound veterans to seniors with compromised balance, adaptive yoga offers new horizons for achieving well-being. Yoga’s gentle influence goes beyond physical benefits. A 2017 British study published in the Journal of Pain Research found people with spinal cord injuries that took sitting yoga classes twice a week for six weeks were less depressed, more self-compassionate and more mindfully in the moment than those in a control group.

EMPOWERMENT, NOT PERFECTION “Yoga is for any body, no matter the size, shape or color. It’s not about designer clothing, athletic ability, talents or perfection in the pose. Adaptive yoga is a movement to change this misconception and mitigate the anxiety to try yoga,” says Mindy Eisenberg, a Detroit-area certified yoga therapist and author of Adaptive Yoga Moves Any Body: Created for Individuals with MS and Neuromuscular Condition and the accompanying Adaptive Yoga Cards. For Eisenberg, the focus is about the internal experience, healing and most of all, “the sense of joy that comes from a regular practice.” Ora Ramat, owner of the Wagging Tail Yoga Studio, in Bethel, New York, witnesses remarkable, everyday mastery in her students through adapted poses. “Many of my students are 40 to 95 years young, and the range of modification I do with them is endless,” 20

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FREEDOM THROUGH SUPPORT “Our students have a wide range of health conditions including spina bifida, arthritis, MS, cerebral palsy, Parkinson’s disease, fibromyalgia, stroke, chronic obstructive pulmonary disease, paraplegia, epiphyseal dysplasia, Ehlers-Danlos syndrome, chronic back pain and more,” says Miranda McCarthy, CEO of Wavelength VR (WavelengthVR.com), a healthcare company that produces a library of sciencesupported content for pain management without medication. The London-based creator of Adaptive Yoga LIVE, which offers seated online classes, knows firsthand how yoga can change lives. “Until I found adaptive yoga, I felt like I was constantly at war with my body,” she says. Diagnosed with rheumatoid arthritis at the age of 2 and the youngest recipient of bilateral hip replacement surgery in the U.S., McCarthy thought she knew her body inside and out. After 40 surgeries and decades of rehabilitation and medication, she went through a radical shift in perspective. “When I discovered adaptive yoga, I soon realized my relationship with my body had only just begun.” Eisenberg highlights the internal process that adaptive yoga can catalyze: “The energy and sensation that yoga students feel on the inside is much more important than what the pose looks like on the outside.” Items such as chairs, blocks, straps, blankets and bolsters are used to make traditional postures more accessible to those with physical challenges and to ensure safety. “Using props is not a sign of weakness or inferiority. We even use ambulatory devices such as a cane as a prop. Those who require assistive devices cease to see them as a hindrance. In fact, they become an accessory,” says Eisenberg. For McCarthy, the biggest takeaway is

simple, yet profound self-acceptance. “I no longer judge myself or compare myself to able-bodied people. I gained a newfound love for my body and a love for myself.” Eisenberg affirms, “It’s exciting to realize that our bodies are so much more capable than we thought, and we learn that we are not defined by our individual disease or limitations. As my teacher Jon Kabat-Zinn says, ‘As long as you are breathing, there is more right with you than wrong.’” Marlaina Donato is an author and composer. Connect at AutumnEmbersMusic.com.

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MUSTAFA SANTIAGO ALI ON

Healing America Through Social Justice by Sandra Yeyati

social ills, disparities and other egregious types of behaviors. We can also make sure that our organizations are representative of what America looks like—in our hiring practices and on our boards—and make sure that our philanthropic organizations are moving in the right direction where they are helping to fund and support folks who are doing this transformative work. It really is a holistic set of actions.

Mustafa Santiago Ali has dedicated his career to fighting for environmental justice, public health, resource equity and political empowerment to uplift the most vulnerable communities in America. For 24 years, he served at the U.S. Environmental Protection Agency and is currently vice president of environmental justice, climate and community revitalization for the National Wildlife Federation. He is a renowned public speaker and has appeared on MSNBC, CNN, VICE TV, Black Entertainment Television, Democracy Now! and other networks.

DOES THE BLACK LIVES MATTER MOVEMENT FEEL DIFFERENT THAN OTHER MOMENTS IN OUR HISTORY? Yes. This is a transformational moment. So many different types of folks are coming together in large numbers, not just in our country, but across the planet, saying that change has to happen and we have to eliminate systemic racism and discrimination. They want the 21st century to look like the 21st century, and not something from the 1950s or the 1940s or even the 1960s.

HOW CAN WE KEEP THE MOMENTUM GOING? By bringing all kinds of different folks together, building authentic coalitions that are rooted in change, harvesting the energy of this moment and making sure that the right types of legislation—whether at the federal, state, county or local level—are reflective of what people are asking for. Then we focus on getting engaged in the civic process—voting. Dr. King said, “I cannot pass legislation to make you love me, but I can pass legislation to stop you from lynching me.” When we fast forward that to today, we can pass legislation that addresses

HOW DO YOU REMAIN HOPEFUL IN LIGHT OF AMERICA’S TURBULENT HISTORY? I see many artists and entertainers who are getting engaged in an effective way, and they have the ability to reach so many folks. Even more critical are the thousands upon thousands of incredible young leaders who are pushing, willing to put their bodies on the line, creating their own organizations and investing their time to make real change happen. I see people at the local and state level changing laws that have been entrenched for decades. I see organizations that would not normally see themselves in these types of conversations or actions saying, “You are right. I apologize for not being here sooner, but we’re going to do everything we can now to stand in solidarity with this change that’s happening.” My hope is anchored in the fact that people are already doing the work and we’re seeing fruits from the seeds that people planted sometimes hundreds of years ago, but definitely decades ago.

WHAT KIND OF JUSTICE ARE YOU FIGHTING FOR? We’re fighting for housing, transportation, economic and public health justice, and of course, the environment.

We are drowning in information, but starved for knowledge. ~John Naisbitt 24

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Richmond’s Black Community Addresses

FOOD DESERTS by Taneasha White

Photo by Wikipedia

WHICH VULNERABLE COMMUNITIES ARE YOU FIGHTING FOR? I fight for communities of color. I fight for lower-wealth white communities. I fight for indigenous brothers and sisters. And I fight for the planet. I know that disproportionately, these are the communities that are often unseen and unheard, and I know if we can give voice to those communities, then it will benefit everyone. Social justice gives us the opportunity to make America whole—to be stronger and better, as we become anchored in real justice. We have to be focused on moving our most vulnerable communities from surviving to thriving.

WHAT IS YOUR CONTRIBUTION TO THE NATIONAL WILDLIFE FEDERATION? I sat down with President Collin O’Mara to have real conversations about what a 21stcentury organization and their 6 million members would look like. I thought that if I could get 10 or 20 percent of those members to embrace environmental justice and to stand in solidarity with folks, then that could help the movement and make real change happen. The National Wildlife Federation board has just approved a full environmental justice analysis of all of its programs, policies, activities and budgeting decisions. No other organization in our country does that, and it sends a clear message to all the other organizations that are out there that these are the types of things you have to do to be a 21st-century organization. Sandra Yeyati, J.D., is a freelance writer. Reach her at SandraYeyati@gmail.com.

Nikiya Ellis, an urban farmer, beekeeper and birth doula, says that environmental justice is racial justice, defining it as the regeneration of the Earth. Her hand in this work looks like a push for food justice for communities of color in the Richmond area. Food justice, defined by NYC nonprofit Just Food (JustFood.org), is “Communities exercising their right to grow, sell and eat healthy food.” Ellis does this work through regenerative agriculture and climate resilience in these same communities. Both practices focus on giving communities the resources they need to be self-sufficient. Climate resilience focuses on preparedness for events that will likely be altered due to the continued changes in the ecosystem. It is often related to short-lived events such as torrential rain and wildfires, but can also apply to more long-term changes like air pollution and rising sea levels. Her regenerative agriculture work focuses on growing native plants and composting, in addition to the development of urban greenspace on empty lots, dismantling the idea that in order to grow our own food we have to own acres of lush, green land. Black urban Richmonders are not unique in the challenge of access to healthy food. “The origins of environmental justice are found within the work of Black people advocating against the harmful policies enacted against them. The lack of healthy food in communities of color is an act of environmental injustice,” says Ellis. She notes that while her work of environmental justice ultimately benefits everyone, there is an intention to her efforts. “It is explicitly for Black people who have been intentionally harmed by environmental injustice in urban spaces.” Unfortunately, Richmond is a textbook food desert in several areas. Through her community supported agriculture (CSA) program Diverse CSA (DiverseCSA. com), Ellis is able to both support local farmers and deliver fresh produce and eggs to folks throughout the city. Fresh food delivery and keeping bees is not the only way Ellis gives back to the community. “As a doula, I work with my community from birth, and the world we’re bringing children into is not safe, depending on what your ethnicity is and what zip code you live in. As a steward of the land, I feel it’s my duty in more ways than one to do as much as I can to promote the survival of our pollinator friends, so I’m teaching children to be guardians of the land through beekeeping and farming.” Ellis plans to continue this work, and wants to see Richmond put its Black communities first in this push for health and environmental justice. “I would like to see communities of color receive resources to address environmental injustice in their own communities first; that way, communities of color can address the inequities on their own terms.” Taneasha White is a lover of words, inquisition and community, and has used her role within both literary and organizational spaces to make room for folks who are often cast aside. Founder and editor of UnSung Literary Magazine, she also co-hosts the podcast, Critiques for The Culture. For additional information, visit TaneashaWhite.com.

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healthy kids

education and household income they are born into and hostile, crime-infested neighborhoods where they live,” says Damon Nailer, a Monroe, Louisiana, motivational speaker and author of Living, Loving, Leading. For children in all circumstances, he says, it’s important to “teach them that setbacks, failures, losses and adversity help you to learn, grow and become stronger.”

Raising Resilient Kids

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Make resilience a household word. When San Diego child psychologist Bruce Thiessen’s daughter Kassidy was 4, he’d pretend to be the wolf in The Three Little Pigs, howling, “I’ll huff and I’ll puff and I’ll blow your house down!”

How to Help Them Bounce Back by Ronica O’Hara

In these turbulent times, children need to know how to confidently weather and deal with changes no matter what life hands them, say many psychologists. Studies show that when kids are resilient—having the ability to recover quickly from difficulties—they are less fearful and anxious, more confident and empathetic, and better able to handle cataclysmic events like 9/11. Resilience can help them deal creatively with everything from cyberbullying to societal change. A Florida Atlantic University study of 1,204 children found that those that agreed with such statements as, “I can deal with whatever comes my way,” “I am not easily discouraged by failure,” and, “Having to cope with stress makes me stronger,” were less likely to be bullied in person or online and better able to cope when it occurred. Resilience can be taught and learned at any stage in a child’s life, studies suggest. Some useful strategies include:

Let them know they’re loved and supported. One stable, committed relationship with a supportive adult such as a parent, grandparent, aunt, teacher or coach is what a child needs to be resilient, according to research from Harvard’s Center for the Developing Child. This can be particularly important for children raised in less-than-ideal circumstances. “It is absolutely critical for African-American children to learn resilience due to the current climate of hostility and racism, the inherent disadvantages in

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She would reply, “Go ahead! I’ll rebuild it tougher and stronger!” It was his way of embedding resilience in her, which he and his wife Roxie have reinforced with books, movies and songs. “Making the theme of resilience dominant in multiple activities will make an enduring, indelible impression on your child,” he says.

Be a good example. “The most important thing to cultivate resilience, mindfulness and any other emotions really, is for parents to practice and model these things themselves,” says Christopher Willard, Ph.D., a Harvard lecturer and author of Raising Resilience: The Wisdom and Science of Happy Families and Thriving Children. Adults need to bounce back from setbacks, whether it’s a social media mistake or a lost job, and find ways to reframe what happened in a positive light. To convey that attitude to a child, ask at dinner or bedtime, “What was the rose in your day? The thorn? What did you learn? What would you do differently next time?” The parent can model responses to these questions by sharing their own rose and thorn.

Let them figure things out. “As tempting as it may be to step in every time you see your children struggling, allowing them to figure things out on their own builds resilience,” says Katie Lear, a Davidson, North Carolina, therapist specializing in childhood anxiety. “On the flip side, when a parent hovers or immediately steps in to solve a child’s problem, the child may interpret that behavior as, ‘I don’t trust you to be able to do this without help.’” Asking a child how they plan to solve a problem rather than questioning why the problem happened in the first place is a way to teach them creative problem-solving, advises Lynn Lyons, a Concord, New Hampshire, psychotherapist and co-author of Anxious Kids, Anxious Parents.

Teach thankfulness. Feelings of gratitude bolster resilience, studies show. For example, college students that performed gratitude-inducing exercises reported feeling better able to handle academic challenges. “Teach your child to look for the gift within every problem,” advises C.J. Scarlet, author of Heroic Parenting: An Essential Guide to Raising Safe, Savvy, Confident Kids. “That’s often hard to do in the midst of challenges, but just knowing there will be a gift found at some point can help your child to ride out the storm with greater patience and confidence.”

Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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Natural Antivirals Help in Staying Strong and Healthy by Ronica O’Hara In these sobering times, we must use every weapon in our arsenal against invasive viruses, including often-overlooked natural remedies with antiviral properties. As is also the case with pharmaceutical agents, natural approaches have not been shown to stop an aggressive virus in its tracks, but they may ameliorate symptoms. “Nutrition and supplementation are unlikely to prevent an infection, but they may help prevent the infection from becoming symptomatic or severe,” explains Leo Galland, M.D., a global leader in functional medicine and author of Power Healing: Use the New Integrated Medicine to Heal Yourself. Eating healthy foods, sleeping seven to nine hours a night and exercising at least 150 minutes a week are also key in fortifying our natural defenses against viruses. Steps still necessary for COVID-19 protection include hand-washing, mask-wearing, social distancing and sterilizing objects and surfaces.

BASELINE PROTECTORS Scientists report that some vitamin and mineral deficiencies appear to be linked to poor COVID-19 outcomes, while adequate levels help combat other viruses. ConsumerLab. com, which provides comprehensive research overviews and information on nutritional products, lists these natural supplements as potential aids against COVID-19, although at this early stage, none have been proven to work: Vitamin D: According to Galland, vitamin D “stimulates your immune system to produce factors called defensins and cathelicidins that kill viruses.” People with levels below 30 28

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nanograms per milliliter (ng/mL) were 45 percent more likely to test positive for the coronavirus and 95 percent more likely to be hospitalized, Israeli researchers found. Getting three 30-minute sessions of sun exposure a week and eating D-fortified foods raise levels, and supplementing with up to 2,000 international units daily is generally considered safe. Zinc: “Zinc throws a wrench in the viral replication machine and helps fight infections by boosting the production of antibodies,” says Nicole DeMasi, an integrative dietitian nutritionist in Los Angeles. Zinc lozenges may ward off the coronavirus in the upper respiratory tract. The recommended dosage is 15 to 30 milligrams (mg) a day for up to two weeks. Vitamin C: A cup of orange juice, tomato juice or a kiwi supplies most of the minimum recommended intake of vitamin C, a

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vital supplement for white blood cells that fight viral infections. Supplementing with 1,000 mg daily is also safe. Intravenous megadoses are being studied for critically ill COVID-19 patients, but no evidence exists so far that higher levels prevent infections, reports ConsumerLab.com. Potassium: A critical antiviral mineral and electrolyte, low levels of potassium were found in 61 percent of 175 Chinese patients hospitalized with COVID-19, making them more prone to heart damage, reports the Journal of the American Medical Association. Foods that boost levels include potatoes, squash, lentils, spinach, avocados, bananas and raisins.

SUPPLEMENTAL SUPPORTERS When choosing supplements proven to be effective, “Much of what we know and can apply is based on our previous research on viruses of the past,” says Monisha Bhanote, M.D., an integrative physician in Jacksonville Beach, Florida. Here are some good choices. Melatonin: Known best as the hormone that regulates sleep, melatonin also supports antiviral immunity and helps control inflammation in viral infections. A study of 11,672 people tested for COVID-19 found that those taking supplemental melatonin were less likely to test positive, and a clinical study is underway to see if 2 mg a day helps protect healthcare workers. Typical dosages range from 0.3 to 3 mg.

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Licorice Root Extract: This herb contains a substance called glycyrrhizin that makes it hard for a virus to attach to and invade a cell and hinders its ability to replicate, slowing the spread from one cell to another. Chinese doctors used it with other traditional herbs to combat COVID-19, and studies have shown it effective against an earlier coronavirus, as well as against HIV, herpes, viral hepatitis and respiratory infections. For dosage, follow package directions. People with high blood pressure, congestive heart failure, kidney disease or low potassium levels are advised against its use. Astragalus: Known as huang qi, astragalus “is one of the most powerful herbs used in Chinese medicine for people with weakened immune systems,” says Tsao-Lin Moy, a New York City acupuncturist and herbalist. It’s best taken as a hot or cold tea using tea bags or the root itself. Andrographis: This herb has long been used for colds and throat infections in China and India, and may prevent flu viruses from binding to cells. In a Swedish study, flu patients that took an andrographis extract along with Siberian ginseng recovered more quickly with fewer complications than those given a U.S. Food and Drug Administration-approved flu medication. Because of its potency, it’s best to consult a Be sure to let our advertisers know you found them in

health practitioner to avoid interactions. The recommended dosage is 400 mg twice a day.

FIGHTIN’ FOODS To lower the inflammation linked to poor viral outcomes, integrative physician Monisha Bhanote, M.D., recommends a predominantly whole foods diet with at least five to seven servings of vegetables and two to three servings of fruit a day. Quercetin-rich foods, such as apples, onions, broccoli, raspberries, parsley and celery are especially important, she says, because the bioflavonoid enhances zinc’s antiviral actions: “It functions as a zinc ionophore, chelating zinc and transporting it into the cell cytoplasm.” Quercetin can also be taken as a supplement in doses ranging between 500 and 1,000 mg daily. Garlic has potent antiviral and antibacterial properties, and can be cooked into food, eaten raw in salads and dressings or obtained from capsules of allicin, the active component. Green tea has epigallocatechin gallate, a compound with “a wide range of antiviral activity, especially in the early stages of infection, by preventing viral attachment and entry into the cell,” says Bhanote. Aim for three to five cups a day. Ronica O’Hara is a Denver-based health writer. Connect at OHaraRonica@gmail.com.

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RICHMOND | September/October 2020

CALENDAR OF EVENTS CALENDAR DEADLINE: All Calendar events must be submitted in writing by the 1st of the month preceding publication. Email to Jessica@NARichmond.com.

WEDNESDAY, SEPTEMBER 2

Mindfulness and Social Change: Reflecting on Inner Experiences in a Collective Context – Wed, 9/2-23. 6-8pm. In this 4-session program, Carolina BautistaVelez & Korantema Pierce Williams facilitate deep dialogue across cultures to challenge bias, injustice & discrimination. Explore how mindfulness can serve not only as an individual tool, but a powerful way to impact our collective well-being. $320/nonmbr, $160/mbr. The Innerwork Center. Register: tfgf.me/QG8K.

TUESDAY, SEPTEMBER 8

The Art of Breath – Tues, 9/8-29. 6-8pm. Break thru barriers & heal in a supportive group. There will be active breathing as well as learning about the benefits of breath. Open the mind, free the heart, heal the spirit. Alison Hord. $200/nonmbr, $100/mbr. The Innerwork Center. Register: tfgf.me/QBUN.

THURSDAY, SEPTEMBER 10

Mindfulness and Mary Oliver – Thurs, 9/10-10/1. 1-2:30pm. Working with 8 of Oliver’s poems, we will take a look at the way in which her mindful approach to being in the world informs her poetic vision while also offering the reader experiential insights into key mindfulness principles. Kay Davidson. $240/nonmbr, $120/mbr. The Innerwork Center. Register: tfgf.me/QBUQ.

SATURDAY, SEPTEMBER 12

SpiritMindBody September Gathering – 12-2pm. After a near death and out-ofbody experience, life changed for Monica Rao. Now, she shares how to expand awareness of healing meditations infused w/intuitive transformative energy healing to transform dis-ease. Combination in-person & online experience. Archstone Counseling and Treatment Ctr, 1007 Peachtree Blvd. Details: SpiritMindBodyRVA.com.

MONDAY, SEPTEMBER 14

Master Esthetics Fall Night Classes Begin – The Lotus School of Integrated Professions offers esthetics and master esthetics programs. Career advising for becoming an esthetician is offered on an individual basis. The Lotus School is dedicated to offering the highest quality of training to prepare each student for entry into the workforce. $7,950. Lotus School of Integrated Professions, 10960 Three Chopt Rd, Stes A, B, C, D, Henrico. 804-290-0980. LotusVA.com.

Greater Richmond Edition

TUESDAY, SEPTEMBER 15

Harmonize Your Health – 7-8pm. Examine the multi-dimensionality & interdependencies of your body function and explore varied corrective strategies for enhancing your health. A great primer for better self-care. Sherron Marquina, DC, of Health InSyncs. Free. Info: 804-377-2222 or Info@HealthInSyncs.com. Register by 6pm, 9/15: Tinyurl.com/y6fbjmsb.

SATURDAY, SEPTEMBER 19

So Good, SoulGood – 9:30-11:30am. During this writing lab, you will have an opportunity to be in community w/others & w/yourself thinking, writing & sharing your So Good, Soul Good story. Hollee Freeman. $50/ nonmbr, $25/mbr. The Innerwork Center. Register: tfgf.me/QHli.

MONDAY, SEPTEMBER 21

Embracing Anger: Emotional Balance – Mon, 9/21-1/12. 6-8pm. Focus on exploring your emotional fingerprints; the individual, unique ways that you experience and process the world. Engage in open discussions in addition to completing written work in between. Brooke Taylor. $200/nonmbr, $100/mbr. The Innerwork Center. Register: tfgf.me/QIVJ.

WEDNESDAY, SEPTEMBER 23

Short Course: Mindful Self-Compassion – Wed, 9/23-10/28. 12:30-1:45pm. Retreat day: 10/24, 10am-12pm. In this shortened version of the empirically supported course Mindful Self-Compassion (MSC), gain powerful tools for healing, building inner strength & increasing confidence & self-respect. Lisa Halberstadt/Martha Tyler. $300/ nonmbr, $150/mbr. The Innerwork Center. Register: tfgf.me/QBUL.

SATURDAY, SEPTEMBER 26

200-Hour Yoga Teacher Training Program Begins – 4th Sat & Sun. Participants meet monthly for 8 mos, starting 10/264/18. $3,725. Glenmore Yoga & Wellness Center, 10442 Ridgefield Pkwy, Richmond. 804-741-5267. GlenmoreYoga.com. 2020 Reincarnation Symposium Online – 9am-6pm. Four thought-provoking points of view about reincarnation w/Past Life Regression Therapists who add their unique twists to the process: Joanne DiMaggio, Rev. Lisa C. Marks, Cristina Bolivar, Carole Louie. $100. For more info: TheCenter-RVA.com/ Reincarnation-Symposium.html. Tickets: Facebook.com/events/321518878865794.

NARichmond.com

WEDNESDAY, SEPTEMBER 30

Compassion Cultivation Training – Wed, 9/30-11/18. 5:30-7:30pm. Activate your own compassionate nature as a powerful force in your everyday life. Course integrates evidence-based meditation techniques, discussions & lectures, plus real-world exercises to put learning into practice. Susan Wilkes. $480/nonmbr, $320/mbr. The Innerwork Center. Register: tfgf.me/QIUi.

SATURDAY, OCTOBER 3

2nd Street Festival – A Virtual Celebration! – Sat., 10/3 (6-7:15pm), Sun., 10/4 (56:215pm). Celebrate downtown’s Jackson Ward community with musical performances, favorite artists from past festivals, cooking demonstrations, virtual tours, neighborhood testimonials, fun family activities, and so much more! Venture Richmond Events. VentureRichmond.com/news/2020-virtual-2nd-street-festival.

TUESDAY, OCTOBER 6

Exploring the Realities of Being Human: The Four Conditions Beyond Our Control – Tues, 10/16-20. 6-7:15pm. Delve into The Four Conditions of Being Human That Are Beyond Our Control and how they shape our thoughts, words & actions. Learn that what happens next is up to us. Philip Davidson. $150/nonmbr, $75/mbr. The Innerwork Center. Register: tfgf.me/QBUP.

THURSDAY, OCTOBER 8

Innerwork Essentials – 5:30-8pm. An intro to our cornerstone program Foundations of Innerwork. Use content sharing & experiential activities to help clarify what matters most to you, connect w/your internal authority & develop a clearer sense of the role of innerwork in cultivating a life of greater meaning. Philip Davidson/Vicki Saunders. $64/nonmbr, $32/mbr. The Innerwork Center. Register: tfgf.me/QBUK.

SATURDAY, OCTOBER 10

SpiritMindBody October Gathering – 122pm. In celebration of the Halloween spirit, we will gather together to share stories about ghosts & other paranormal experiences. Combination in-person & online experience. Archstone Counseling and Treatment Center, 1007 Peachtree Blvd, Richmond. Details: SpiritMindBodyRVA.com.

No event or situation comes with mandatory feelings or reactions. ~Ashley Sword-Surma

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ONGOING EVENTS

FRIDAY, OCTOBER 16

Mark Your Calendar…

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

Sound Healing Training

Oct. 16 - 18 (5-9pm, Fri; 9am-5pm, Sat/Sun) Learn the Principles, Practice & Protocols of Sound Healing to use these effectively in your own practice and groups.

$425 Studio D Yoga 1811 Huguenot Road, Suite 100 Midlothian, Virginia 23113 540-373-7011 HealingSoundImmersion.com/Training

MONDAY, OCTOBER 19

Mindfulness-Based Stress Reduction (MBSR) – Mon, 10/19-12/14. 5:30-7:45pm. Retreat day: 12/5, 10am-3pm. Learn to check in w/your body to identify what causes you stress, then use practical techniques to reduce your tension on a regular basis. Susan Wilkes, PhD/John Taylor. $490/nonmbr, $330/mbr. The Innerwork Center. Register: tfgf.me/QBUA.

TUESDAY, OCTOBER 20

Vital Signs & Signals – 7-8pm. Learn how to read your own gauges & how to pay attention to your specific patterns. Sherron Marquina, DC, Health InSyncs. Free. Info: 804-3772222 or Info@HealthInSyncs.com. Register by 6pm, 10/20: Tinyurl.com/y6c6hpvf.

THURSDAY, OCTOBER 29

Mark Your Calendar… The Innerwork Center Keynote: Dr. Larry Ward 7-9pm Take a powerful look at the realities of “Interbeing” in today’s world. Dr. Ward will highlight seeds of the next civilization that are hidden within our present crisis of human belonging, dysfunction & hope. This talk will reveal the deep art of seeing the newly emerging human paradigm for living, interaction & spirituality.

SUNDAY Bhakti Flow Yoga: Online – 10:3011:45am. Combines the dynamic energy of vinyasa yoga with the grace of Bhakti yoga or chanting. Open to all levels, but prefer at least 6 months of steady practice. Pay what can. ProjectYogaRichmond.org. Breast Cancer Support Meeting – 4:30pm. 3rd Sun. Sisters Network Central Virginia (SNCVA) House, 13354 Midlothian Tpke, Ste 100, Midlo. Details: 804-447-4027. SistersNetworkCentralVA.org.

MONDAY

Yin Yoga Online – 9:30-10:45am. All levels. After a brief centering session of gentle flow, focus on releasing deep into the connective tissues through time-honored poses held for 3-5 mins each. Pay what can. ProjectYogaRichmond.org/schedule. Chair Yoga – 10-11am. Poses are done seated, except for standing balancing poses using a chair for support as needed. No mat or floor work. Linda Dunn, Long Life Yoga. $10 suggested donation. For more info & Zoom link: Linda@LongLifeYoga.com. Nia Fusion Fitness – 10:30-11:30am. For all levels & abilities. No experience (or rhythm/ coordination) needed. Practiced barefoot. $10, $5. SoulShine Studios via Zoom. 804-335-0593. SoulShineStudios.com.

Online Guided Meditation & Book Study – 12-12:50pm. No class 9/28. Explores Adyashanti’s, The End of Your World: Uncensored Straight Talk on the Nature of Enlightenment. New & returning students welcome. No prior meditation experience necessary. $108/9 wks. Register for Zoom link: GlenmoreYoga.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: $5-$15. Online via Zoom. To register: Vimala@YogaHelps.com. YogaHelps.com.

Chair Yoga Online – 4:30-5:15pm. Integral yoga-based class in chairs. Includes breathing techniques, postures & meditation. Nora Pozzi. Donation: $5-$10. To request class link: 804-677-3199 or Vimala@YogaHelps.com. YogaHelps.com.

Yoga Classes for Every Body – 5:306:30pm. Our studio doors may be closed, but our community is going strong, bringing health, well-being, connection & support during this difficult time. $10, $5. SoulShine Studios via Zoom. 804-335-0593. SoulShineStudios.com.

Energetic Interval Yoga Online – 6:307:45pm. Incorporates alternating repetitive movements like lunges & planks w/ calming breathing techniques & traditional postures. Some classes include short meditative sessions w/poetry, mantra or yogic philosophy. All levels. Pay what can. ProjectYogaRichmond.org/schedule.

TUESDAY Yin Yoga – 9-10am. Mostly seated & supine poses held passively for 3-5 min each. Slowly opens the connective tissue to increase flexibility in the joints in a quiet, meditative practice. $10, $5. SoulShine Studios via Zoom. 804-335-0593. SoulShineStudios.com.

Y12SR (Yoga of 12 Step Recovery) Online – 5:30-7pm. Group sharing circle followed by an intentional, themed meditation &/or breathwork & yoga class. For anyone dealing with their own maladaptive or addictive behaviors or affected by those behaviors in others. Pay what can. Register: ProjectYogaRichmond.org/Schedule. Y12SR.com.

WEDNESDAY Kundalini Yoga and Meditation Online – 9:15-10:30am. No experience required. Open to all levels. Dynamic blend of postures (asana), breathing (pranayama), chanting (mantra) & meditation. Pay what can. ProjectYogaRichmond.org/schedule.

$50/nonmbr, $25/mbr

GO TO NARichmond.com/Calendar for current offerings,

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

Greater Richmond Edition

NARichmond.com

Photo by Engin Akyurt from Pexels

Kids Yoga! Online Class – 11-11:30am. A fun-filled yoga class for kids & their families. Stretch, move your bodies and learn about different yoga elements including breathwork, physical practice (asana), mediation & rest. Pay what can. ProjectYogaRichmond.org/schedule. Slow Flow & Yoga Nidra Online – 5:306:45pm. No experience required. Open to all levels. Includes a focus exploring personal alignment & adjustments with props. Pay what can. ProjectYogaRichmond.org. SpiritMindBody Healing Circle Online – 6:30-8:30pm. 1st & 3rd Wed. An evening of healing practices that explore the connection of spirit, mind & body. A combination in-person & online event. Archstone Counseling and Treatment Ctr, 1007 Peachtree Blvd. SpiritMindBodyRVA.com.

Tibetan Rites Online – 12:30-1:45pm. The Five Tibetan Rites is a system of exercises reported to be more than 2,500 yrs old. The Rites enhance mental clarity & memory, balance hormones, improve health & support emotional well-being. Kim Leibowitz. $60/4 classes/mo; $17/drop-in. Via Zoom. GlenmoreYoga.com. Beginner Level Yoga Online – 6-7:15pm. Incorporates basic yoga postures, breath awareness & relaxation. Classes may include floor work, balance poses, supported inversions such as shoulder stand, core work & gentle back bends. Kerry Shultz. $60/4 classes/mo; $17/drop-in. Via Zoom. GlenmoreYoga.com.

THURSDAY

Mindfulness Yoga Online – 6-7:15pm. Includes asanas (yoga poses), chanting, breathing, yoga nidra (deep relaxation) & meditation. Grace Sadhya. Pay what can: $5-$15. Online via Zoom. To register: Vimala@YogaHelps.com. YogaHelps.com.

Bands + Brains + Balance: A Unique Chair Yoga Class – 10am. 3-part online chair yoga class. Requires armless chair on nonskid surface & resistance band. Linda Dunn, Long Life Yoga. Donation. For more info & Zoom link: Linda@LongLifeYoga.com.

Yoga for the People: Hatha Flow Online – 6-7:15pm. For those who wish to take their practice to a higher level. Using posture, breath & intention to unite the vital forces within. Pay what can. ProjectYogaRichmond.org/schedule.

X-Gentle Yoga – 10:30-11:30am. See Tues. listing. Nora Vimala Pozzi. Pay what can: $5-$15. Online via Zoom. To register: Vimala@YogaHelps.com. YogaHelps.com.

Reclaiming Self-Care: Practices for Individual & Collective Liberation – 9/3 & 9/10. 6-8pm. A free offering for people who identify as Black, Indigenous & People of

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Color. Carolina Bautista-Velez & John Taylor. The Innerwork Center. tfgf.me/QEP2. Tibetan Buddhist Meditation – 7-8:30pm. Traditional study & practice. All welcome. Lama Chodron Linda Jordan. Free. Kagyu Shenpen Tharchin at Ekoji Buddhist Sangha. 804-554-1162. Online program details: Kagyu-Richmond.org. Restorative Yoga – 7:30-8:30pm. Using lots of props to support the body, hold restful poses to bring a deep sense of calm & relaxation to body, mind & spirit. $10, $5. SoulShine Studios via Zoom. 804-335-0593. SoulShineStudios.com.

FRIDAY Chair Yoga – 12:30-1:45pm. Poses practiced while sitting as well as alongside the chair for support. Work on strength, flexibility, balance & increase range of motion. Sandy Axelson. $60/4 classes/mo, $110/8 classes/mo, $17/drop-in. Glenmore Yoga and Wellness Ctr online. 804-741-5267. GlenmoreYoga.com.

SATURDAY Mindfulness Yoga: Online – 9:30-10:45am. See Thurs. listing. Anne Bhudevi. Pay what can: $5-$15. Online via Zoom. To register: Vimala@YogaHelps.com. YogaHelps.com.

| September/October 2020

2020 healthy living DIRECTORY Acupuncture ACUPUNCTURE & HEALTH CENTER

Ruiping Chi, L.Ac., MD (China) 3924 Springfield Rd, Glen Allen, VA 23060 804-308-3561; 804-387-7651 AcupunctureVirginia.com

Architecture APARNA PATIL, AIA

Mansara Architecture 804-714-9280 APatil@Mansara.biz • Mansara.biz Mansara Architecture incorporates ancient design principles of Vedic Architecture without compromising the modern lifestyle of 21st century. We emphasize daylight, natural materials and open floor plans for overall well-being, health and happiness of our clients.

Trained and practiced in China since 1985. Specialties: pain management, allergies, fertility, gastro-intestinal disorders, insomnia, women’s health, emotional issues, chronic medical conditions and cosmetic acupuncture.

KEITH BELL, DACM, L.AC.

Oriental Medicine Specialists, PC 5500 Monument Ave, Ste R 804-358-7071 OrientalMedicineSpecialists.com Founder & Clinical Director of Richmond’s first & most trusted center for Holistic & Integrative Medicine, Dr. Bell is an internationally recognized expert in holistic medicine, a Board Certified & Licensed Acupuncturist with 20 years of clinical experience.

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.

WORSLEY CLASSICAL FIVE-ELEMENT ACUPUNCTURE

Floyd M. Herdrich, M.Ac., L.Ac., MAP™ 804-698-0225 WorsleyInstitute.org Family Practice Acupuncture, since 1985, now in Ginter Park. Complementary & Alternative treatment for medical conditions: overriding emphasis on Wellness, Body-MindSpirit and quality of life. See ad on page 22.

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CBD Oil BREMO PHARMACY

2024 Staples Mill Rd, Richmond 804-288-8361 BremoRx.com Bremo Pharmacy carries professional, pharmaceutical-grade, hemp-based CBD oil products. Ananda Professional, Charlottes Web and Bremo Hemp Oil are all trusted brands that use strict organic growing and manufacturing processes to ensure safe, quality products. Our pharmacists are well-informed on CBD research and are available to safely advise which products are appropriate for each individual.

KULTIVATE WELLNESS

13140 Midlothian Turnpike 804-464-2238 KultivateWellness.com @KultivateWellness Kultivate Wellness brings you the area’s first dedicated Hemp, CBD and Wellness boutique with 20 years of industry knowledge! Offering CBD products, hemp products, herbs, local CBD honey, teas, wellness classes, yoga therapy, crystals, workshops, lectures, films, food demos and more. See ad on page 7.

KULTURE

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

RX3 COMPOUNDING PHARMACY

12230 Ironbridge Rd, Ste C, Chester 11934 W Broad St, Henrico Ph: 804-717-5000, Fax: 804-717-8300 Rx3Pharmacy.com 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 13.

SOUTH RIVER COMPOUNDING PHARMACY

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

We offer full-spectrum, professional-grade cannabinoid oil from Ananda Professional. Our research has lead us to this pure line of CBD due to their ongoing third-party purity/potency testing, being grown and manufactured in the USA (Kentucky) and their “From Farm to Pharmacy” commitment. Our pharmacists recommend these full-spectrum cannabinoid oils that are available without a prescription.

Chiropractor ARIYA FAMILY CHIROPRACTIC CENTER

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

Ariya Family Chiropractic Center provides a natural path to wellness through chiropractic care, acupuncture and massage therapy. We take pride in the peaceful, nurturing environment we create to provide excellent care and outstanding service. See ad on page 7.

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. MONTPELIER FAMILY CHIROPRACTIC

Dr. Theresa Neiss, DC 17212 Mountain Road, Montpelier 804-883-3000 MontpelierChiro.com Offering chiropractic, nutritional healing, functional movement and massage. We are honored to offer a caring environment for healing, helping you to meet your health and wellness goals.

Coaching/ Spiritual Counseling SPIRITUAL COUNSELING/SACRED SERVICES AND RITUALS

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

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

Dentistry DR. OLIVIA I. HART, DDS, ND

10446 Ridgefield Pkwy Near Short Pump 804-740-4485 RichmondFamilyDentistry.com

Accreditation with the International Academy of Oral Medical Toxicology. Member of International Academy of Oral Medicine & Toxicology (IAMOT), Board Certified in Integrative Biologic Dental Medicine. Certified provider of Oral Cancer screening with Velscope. Mercury-free dental practice. Family and cosmetic dentistry. Sedation dentistry-certified practice. Teeth whitening. Invisalign braces. See ad on page 2.

Education THE LOTUS SCHOOL OF INTEGRATED PROFESSIONS

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

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

Energy Healing HEALING CREATIONS

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

Essential Oils LISA CUSANO

dōTERRA Wellness Advocate, 212455 804-296-9284 MyDoTerra.com/LisaCusano Facebook.com/EssentiallyWellRVA Looking for alternatives? Find out why dōTERRA is committed to sharing the life-enhancing benefits of therapeutic-grade essential oils and essential oil-enhanced wellness products with the world. Join the vibrant community of Wellness Advocates in the Greater Richmond area as we learn together. Weekly classes offered on all aspects of use. See ad on page 19.

Farm/CSA AGRIBERRY FARM & CSA

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

Working together to help you to remember what an awesome gift you are to this world. Experience a powerful healing restoring Joy, Balance, Harmony, Pain Release. Offering Healing Touch, Energy Medicine, RoHun, Crystal Healing, Past Life Regression, Soul Portraits, Distance Healing Sessions.

Join our Fall CSA program and eat healthier with a weekly box of nutritious, delicious berries & seasonal fruit from area family farms. Visit our weekly markets and enjoy a variety of farm-made fruit snacks and pantry items. See ad on page 29.

WELL INTO LIFE

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

Carey Phillips, LMT, EEMCP, NCTMB 3001 Hungary Spring Rd, Ste C 804-205-6531, West End WellIntoLife.com Intuitive and integrative bodywork. Eden Energy Medicine Certified Practitioner, Structural Integration and massage therapies. Bringing balance and healing to body, mind and spirit. Empowering individuals to live more vibrant lives! See ad on page 9.

FARM TO FAMILY CSA

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!

When you arise in the morning, think of what a precious privilege it is to be alive— to breathe, to think, to enjoy, to love. ~Marcus Aurelius

Be sure to let our advertisers know you found them in | September/October 2020 and other local Guides to find more and better ways to achieve natural health, wellness and sustainability.

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Feng Shui LYDIA NITYA GRIFFITH

804-678-8568, Richmond NityaLiving.com It’s time to release energy blocks in your home so you can experience a healthier, more abundant and vibrant life! 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 BLISSFUL HEART, PLLC

Jacqueline Boone, AGACNP-BC, INHC, CLS Integrative & Functional Medicine NP 124 Buford Rd, Richmond 804-505-3010 BlissfulHeartCenter.com Board-certified Nurse Practitioner and Health Coach, Jacqueline Boone, focuses on providing compassionate, high-quality care to help busy women reclaim their health. Offering virtual and in-office comprehensive visits, on site blood draws, specialty lab testing, health coaching, and Holistic Pelvic Care™. Free 45-min consultations can be booked online.

Holistic Health & Wellness Center

Hormone Therapy

KULTIVATE WELLNESS

13140 Midlothian Turnpike 804-464-2238 @KultivateWellness

8720 Stony Point Parkway #100 Richmond, VA 23235 804-560-5260 RichmondBHRT.com

Kultivate Wellness brings you the area’s first dedicated hemp and wellness boutique! Offering wellness classes, yoga, yoga therapy, CBD oil, hemp products, herbs, local honey, tea, crystals, workshops, lectures, films and more. See ad on page 7.

BHRT is a safe treatment that helps restore the natural balance of hormones within the body for regained vitality and improved quality of life. If you are suffering from negative effects of fluctuating or decreasing hormones, call to learn more. See ad on page 5.

THE WELLNESS VILLAGE

Laser Therapy

RVA HEALTH & WELLNESS

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

HEALTH INSYNCS

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

MIDDLE PENINSULA HEALTH AND LIFE COACHING, LLC

804-938-1462 DonnaIsMe@outlook.com

Integrative Holistic Neurologist Reiki Master 9912 Main St., Fairfax, VA 22031 703-278-0500

Sherron Marquina, DC, PAK 9210 Forest Hill Ave B-3, Richmond 804-377-2222 Board-Certified Professional Applied Kinesiologist. Individualized care using functional diagnostics, gentle balancing methods, clinical nutrition, advanced therapies to solve difficult health problems or optimize your health. See ad on page 23.

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Practicing for 24 years, Dr. Traylor’s approach is in-depth, interactive and holistic, with an emphasis on diagnosing the cause of neurological conditions and integrating complementary techniques and approaches to achieve health and well-being. Intrinsic to this approach is the incorporation of Reiki as both a spiritual and energy balancing practice. Through Reiki, Dr. Traylor assists patients in expanding and deepening their connection to their inner spiritual nature to enhance their neurological healing. A Reiki Master, Dr. Traylor offers Reiki training in Fairfax and Richmond. Call for an appointment or more information.

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Laser therapy can reduce pain and swelling of strained muscles, tendonitis, irritated discs, inflamed nerves; can stimulate tissue repair and regeneration from old and new injuries. See our website for more information about laser therapy. See ad on page 23.

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Holistic Neurology AMY TRAYLOR, MD

HEALTH INSYNCS

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

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. First 30-minute session is free.

Life Coach THE MAIN CHANNEL, LLC

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

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Massage Therapy BOND WELLNESS STUDIOS

SOUTH: 13354 Midlothian Tpk, Ste 101 WEST: 8921 Three Chopt Rd, Ste 100 804-601-0065 BONDWellnessStudios.com BOND Wellness Studios SOUTH and WEST is a collective of expert wellness practitioners who provide you with intuitive, therapeutic massage and bodywork. You get to enjoy this healing work in a safe and beautiful environment.

GLENMORE YOGA & WELLNESS CENTER

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Providing Therapeutic Massage for 30+ years. Tailored to your needs – Deep Tissue, Trigger Point, Prenatal/Postpartum, Therapeutic, Hot Stone, Swedish, Sports, Chair, Couples and Infant Massage. Thai Massage, Reflexology, Healing Touch. Gift certificates available. See ad on page 22.

STILL POINT MASSAGE THERAPY, LLC

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

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

It is health that is real wealth and not pieces of gold and silver. ~Mahatma Gandhi

Nutritional Consulting BAYLOR RICE, RPH, FIACP

South River Compounding Pharmacy 11420 W Huguenot Rd, Midlothian 3656 Mayland Ct, West End 804-897-6447; SouthRiverRx.com Our expert staff offers counseling for: Ketogenic Weight Loss, Nutrition, Diabetes, High Cholesterol, Stress, Pain Management, Autism, BioIdentical Hormone Replacement Therapy, Sports Nutrition, Respiratory Conditions, Anti-Aging (Optimal Aging), Allergies, Skin Ailments, Auto-Immune disorders, GI issues, Chronic Disease (ie: CFS/FM, RA, MS, etc). We also offer on-going free educational health seminars addressing the issues listed above. Just go to our website to view our complete seminar schedule and register for all that are of interest or applicable to you.

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. See ad on page 11.

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 for 20+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, Upper & Lower Respiratory, Topical Anti-Infective medications, and Veterinary compounded medication for pets. In addition we offer our patients the highest quality, pharmaceutical-grade nutritional supplements available. We also offer an affordable, wide range of comprehensive tests designed for individuals whose health insurance does.

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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 13.

Physical Therapy RVA PHYSICAL THERAPY & SPORTS REHAB

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

At RVA Physical Therapy, our mission is “Excellent Care, Exceptional Results”. We specialize in Dry Needling, Manual Therapy, Soft Tissue Mobilization, Myofascial Release, Vacuum Therapy and Sports Rehab. We accept all major insurances. See ad on page 5.

Physician RUMKI BANERJEE, M.D., ABIHM

Family Practice and Integrative Holistic Medicine Apex-MD 5310 Twin Hickory Rd, Glen Allen 804-273-0010 Apex-MD.com Trained and certified by the American Board of Family 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. 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 11.

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Physician cont’d NANCY A. POWELL, M.D.

River’s Way Healthcare of Virginia 5500 Monument Ave, Ste T 804-379-4560 RiversWayHealthcareVA.com RiversWayVA@gmail.com

Spiritual Centers

Web Services

UNITY OF BON AIR

4-LEAF PRODUCTIONS PREMIUM DIGITAL ADVERTISING

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

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.

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.

Tai Chi/Qigong Tai Chi Chuan Instructor Tuesday Evenings, 6-7:15pm 804-698-0225, Richmond

804-840-3656 amwrinn@gmail.com annewrinn.com

I help professional women and veterans who have been traumatized release anxiety and create a positive mindset to reach their goals. Feel happier and focused. RTT combines Neurolinguistic Programming, Cognitive Based Therapy and Hypnotherapy. Results generally occur in 3 sessions, sometimes sooner. See ad on page 22.

Thermography DEBBIE TROXELL, RN, MSNH

Thermographer The Wellness Village 1404 Starling Dr, Richmond 804-683-7774 EleetePhysicians.com/thermography.php 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 22.

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.

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GLENMORE YOGA & WELLNESS CENTER

At Battery Park Christian Church, Ginter Park. Classical-style Tai Chi Chuan, the 38-posture short form. Essential movements to strengthen/enhance health and develop spiritual practice. See ad on page 22.

RAPID TRANSFORMATIONAL THERAPIST

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

Yoga

FLOYD HERDRICH, L.AC.

Rapid Transformation Therapy

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

Far West End Location 10442 Ridgefield Pkwy, Henrico 804-741-5267 Info@GlenmoreYoga.com GlenmoreYoga.com Incorporate yoga into your life at Glenmore. 30 student-focused, multilevel classes from Gentle and Ageless to Vinyasa Flow, Yin, Restorative, Prenatal, Meditation. Yoga Therapy. 200- and 300-hour Teacher Training. Voted Best Yoga Center. See ad on page 22.

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

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

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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, women’s retreats, private classes, kid’s yoga camps, workshops, and teacher trainings. Check NityaLiving. com for upcoming events and special offers.

PROJECT YOGA RICHMOND

6517 Dickens Place Richmond, VA 23230 ProjectYogaRichmond.org Info@ProjectYogaRichmond.org Project Yoga Richmond is a 501 (c3) nonprofit organization based in Richmond, Virginia, that makes yoga instruction accessible and affordable to practitioners of all abilities and income levels through its pay-what-you-can studio classes and community partnership programs. Project Yoga Richmond partners with local groups, agencies, schools, and community centers to provide free and/or low-cost yoga and mindfulness services throughout Greater Richmond. See ad on page 22.

SOULSHINE STUDIOS

9200 Stony Point Parkway, Ste 111 804-335-0593 Info@SoulShineStudio.com SoulShineStudios.com

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Award-winning boutique Nia and Yoga Studio: #1 Best Adult Dance Class, #2 Best New Local Business, #3 Best Boutique Fitness Studio. Our mission is to empower individuals and build community through transformative movement and mindfulness practices which nourish and energize body, mind and spirit. See ad on page 23.

Yoga Teacher Training INTEGRAL YOGA 200HR

Nora Vimala Pozzi, E-RYT 500, C-IAYT, Director & Main Trainer 804-342-1061 YogaHelps.com Training since 1999. Faculty from RVA & Yogaville. 6-month weekly course, Yoga Immersion Retreat, daily Soulwork to deepen spiritual practice & self-discovery, indepth Sutra study w/application to daily life. Opportunity to serve & heal. Limit 12 students.

Smiling Sun Kay Larch

Raised in Southern California by two artists, Kay Larch says she didn’t follow in their footsteps. She grew up, started a family, moved to South Carolina and built a daycare center that she owned and operated. She filled the center with wall murals and did painting activities and after-school art classes with the kids, but she never considered herself an artist. She found ways to express her creative need for colorful and elaborate surroundings through painting projects she did for fun. One day, Larch decided to create a series of acrylic paintings on canvas. Out of curiosity, she submitted her work to a gallery. It was accepted for a show, which led to being featured in an article about the museum, interviews, commissioned work, more shows and the launching of her career as an artist at age 54. Larch is immersed in the art community, has added oil painting and drawing to her repertoire and creates in a variety of styles. Her acrylic paintings have a comic-book style, while her oil paintings lean more toward realism. She admits she was influenced by growing up as a California hippie, traveling to Tijuana and seeing the vibrant colors of Mexican folk art and simply being an imaginative person. Her work has been featured in galleries, businesses and magazines and she sells original paintings, prints, greeting cards and a line of coloring books, in addition to commissioned work for people all around the world. Find Kay Larch on Instagram (@KayLarch Studio) or connect at Facebook.com/ KayLarchStudio.

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