VIRGINIA CONNECTOR - JAN 2023 - GREAT NECK CORRIDOR

Hello neighbor!

My name is John Marshall. and I'm a Virginia native from Fredericksburg. I have lived in Virginia Beach with my wife Rocío and my son John V for almost two years. My wife and I believe strongly in the power of community. We spent several years in southern Mexico helping to build homes for those affected by the earthquake of 2017. We look forward to growing roots here in the years to come.

We are all experiencing unprecedented increases in the cost of living, especially when it comes to energy.

By powering your home with solar, you can reduce your energy expenditure while simultaneously converting it into an appreciating asset with future returns.

As an experienced installer, I can guide you through the process. You'll be surprised at how easy it is and how much money you'll save. And with a free consultation and estimate, you've got nothing to lose.

I look forward to exceeding your expectations in 2023!

Happy New Year Neighbors!

Can you believe it's already 2023? In what felt like such a short time we went from warm weather and overcrowded streets at the Oceanfront to golden silence and frigid temps! Virginia is special in this way. It's a place where you get all four seasons but not too much of just one; a place where you can surf, bike, golf, camp and more all year round! Simply, a great place to call home.

This new year the Virginia Connector is upping its game to bring the upmost respect and attention to all of our local participants, including but not limited to: anchor sponsors, industry experts, local businesses, contributors, networking events and residents. When we say we welcome your feedback...we really do! In fact, we need it to bring you the very best content possible. Is there something you'd like to see more of in the magazine? Do you know of something interesting happening or know someone who contributes to our community in a special way? Tell us about it!

Michelle Westberry

(757) 567-9354 Michelle@ConnectorMagazines.com

In this issue, we'd like to extend special thanks to local artist Matthew Weimer for designing the front cover such a great artistic expression of iconic area landmarks. Also deserving of thanks is local resident and CEO Heyward Donigan of Rite Aid. Mrs. Donigan continues to connect our bigger brands with our local communities, Just this past fall, Rite Aid participated in the 10-day Mural Festival and had wall art created by our very own local artist, Sam Welty. If you haven’t seen it, be sure to ride by it on Virginia Beach Boulevard in the ViBe District! It’s truly a work of art!

connecting communities, one neighborhood at a time

MichelleOwner/PublisherWestberry connecting communities one neighborhood at a time

Lastly, with the New Year bringing a motivational boost to our life goals (and especially our health goals!), I'd like to personally give a shout-out to local fitness guru Aaron Marshall. Aaron has been my personal fitness coach for just over four months now and I can vouch for the drastic changes in my overall fitness and health I've also lost a total of eight inches! Check out the "Marshall Method" on Page 11 and connect with Aaron in 2023 (before his schedule fills up!).

Happy New Year Virginia! Let's stay VB Strong in 2023!

Pet ownership has been shown to reduce stress, anxiety, depression, and loneliness. That is very encouraging for the approximately 40 million adults in the United States who are a ected by depression and anxiety. Here is a look at the science behind healing powers of the human-animal connection.

STAFF Tucker ♦ Cersei ♦ Macie paw-ssistants

BOOST MOOD

SUPPORT Emily McCrea

Michelle Westberry OTHER

REDUCE STRESS

567-9354

Michelle@ConnectorMagazines.com

Interacting with animals has been shown to decrease levels of cortisol (a stress-related hormone) and lower blood pressure.

REDUCE LONELINESS According to a survey by the Human Animal

inside this issue

our local experts on our cover local artist

featured local artist matthew weimer brought to you by local realtor DIANE RAGSDALE

helpful expert articles in every issue virginia beach artist matthew weimer shares his talents

CEO of Rite Aid and VB native Heyward Donigan opens up stay in-the-know about annual events & local networking

real estate tips

a new year, a new you become a foster parent

Q&A with local health professional networking & events cosplay what is it? local marketplace

local nonprofit E.C.A.C. explains your neighborhood merchants hub

HEALTH & WELLNESS IN THE NEW YEAR: fitness tips from local fitness guru, delicious healthy recipes & more can you give a child a safe & loving home?

meet our experts

Tom Jackson — CRAWLSPACE MEDIC Pete Yates YATES FLOORING

Michael Campbell — ART-IS-TREE

Tom Bell — AMERICAN GLOBAL WEALTH MGMT

Robin Brickell

ROBIN BOUTIQUE-BOUTIQUE

Chef Francis — CHEF FRANCIS III

David Stinson

Monica Savino

DIGITAL NATION USA

SAVINO INSURANCE AGENCY

Robin A. Knopp DVM — ABBEY ANIMAL HOSPITAL

John Marshall

Diane Ragsdale

HOWARD HANNA REAL ESTATE

Melissa Hedayatpoor

MTM INTERNATIONAL

Unique fashion available locally: hats, beanies, handbags, jewelry, gloves & mittens, scarves, outerwear wraps, ponchos, Ruana, shoes & more.

tis a grand New Year

January is full of resolutions and hopes.

A year ago we all came out of a bleak period, and fashion was affected as well. Without the ability to show fashion "in person," the fashion industry was unsure how it would dress its public in 2022, and wondered about the impact this "new normal" would have on us all as a whole. We saw the rise of Athleisure a relaxed style that lingers still.

Now that we are free to move about again dining out, parties, weddings and the like we want to indulge a little and feel good. One of the best ways we can do this is to express ourselves through the way we dress, which also shows our confidence and even emotes our mood.

The early forecast for this year is a baroque-type of throwback. Bold reds, greens and pinks will be trending. Lots of textures, including feathers, fringe and tassels, are in. Knits and crochets with all the bumpy, fun irregularities are also en vogue. Sheer tops under intermixed layers keeps things interesting. Split, high-waisted pants accentuate the leg (and garner attention!). Dark and light denim colors mixed together within one ensemble will also be trending. And why not add tinsels in accents with jewelry or accessories. Get noticed, turn heads!

Stand out and have fun with fashion this season. Be daring, even with your daily outfits, by mixing and not necessarily matching. But above all...

Did you know that there is a way to leverage your retirement savings? The vast majority of Americans are not saving enough for retirement! Most people fail to start saving at an early age, which leaves little time to generate compounding returns from your investments.

american global wealth

If you have been diligently saving for retirement, market downturns (like our current bear market) can seriously erode your accumulated savings, especially if you are nearing retirement age. The Kai-Zen plan uses 3:1 leverage to accelerate your ability to save for retirement, and provides 100% downside protection on your investment!

► Running out of time to contribute towards your retirement?

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KAI-ZEN PROVIDES 100% TAX FREE CASH FLOW IN RETIREMENT

That's right. No Taxes!

Kai-Zen is a supplemental retirement plan that can pay you 60 to 100% more retirement income! It will completely shield you from market crashes, and it has more tax advantages compared to a 401(K), 403(B), Pension plan, Simple IRA and Individual IRA!

If there is a better plan that can benefit you and your family, don't you want to learn more?

KAI-ZEN IS A BETTER PLAN FOR A BETTER RETIREMENT!

“I always put my clients' best interest first based on their needs and goals, and help educate them on the many different plans available in the marketplace. By being independent, I’m able to represent multiple competitive companies and choose the best option for my clients. I work with business owners for business planning with buy-sell and key man insurance, executive benefits, disability and retirement planning, and help individuals and families plan for the future through investing and supplemental retirement planning.”

I would appreciate the opportunity to help you prepare for your future and retirement. As a Financial Consultant,I promise to always put your best interest first and work together with you to craft a plan that will help you achieve your financial goals. Please call me to learn more about how these ideas can benefit you and your family. (757) 620-5520

FINANCIAL CONSULTANT

TOM BELL

Here we go! We're all working on our New Year's Resolutions lists. Well, you know what? Every day is a perfect day to start living a better life! My hope for all of us is that we focus on what means the most to us in life. Give yourself permission and equip yourself to have the resolve to tune out the clutter and not sweat the small stuff.

A quick look back over our shoulder to 2022 will guide us to do what we can in 2023 to prep for a great year ahead. Take it one day at a time to reach those goals.

The Virginia Connector Magazine can be quite helpful, as your Local Experts are here to make a difference in your life. They are just a call or text away. Hit their QR code and be connected. You can find sources from saving you money by getting quotes on home improvement or insurance coverage, to growing your investments. Local Experts are highlighted throughout and they are your Great Neck neighbors as well. Take time to find out who they are. Add them to your Must Call list..

Let's all have an awesome 2023!

local fitness guru

AARON MARSHALL

Aaron is a National Academy of Sports Medicine certified personal trainer. He is also a husband, father, world traveler and avid hiker. Aaron’s methodology is simple a proper fitness routine coupled with excellent nutrition is the key to a healthy life.

5SECRETS TO FITNESS SUCCESS

MAKE THE TIME

The number one excuse I hear as a personal trainer is "I do not have the time to work out!" My answer is always the same: "Make the time." If you neglect your health, your health will neglect you. Exercising is key to a well-balanced life. It gives you more energy; it increases flexibility, mobility and strength; it improves mood and mental cognition; it gives you confidence; it allows for better sleep at night...the list goes on and on. Simply put, make the time for fitness.

MAKE THE CLIMB! SET REALISTIC (AND OBTAINABLE!) GOALS

MAKE FITNESS FUN!

There are a million different ways to approach fitness. Find what you enjoy. If you find running monotonous, play basketball instead. If classic weight lifting is not your scene, join a boot camp gym. The key is finding ways to be active while doing what you enjoy. Exercising should not be a chore. It is a lifestyle.

WEIGHT TRAINING IS KING!

Pound for pound, there is no better option for overall health than resistance training with weights. The old thought that hours upon hours of cardio is the only way to lose weight is outdated. Weight training to build lean muscle mass is the ultimate answer for weight loss. The more muscle you have, the more calories your body burns on a daily basis. Turn your fat into muscle and you will be unstoppable.

Naturally

EATING HEALTHY IS NOT EXPENSIVE

It is great to have big goals. Write those down and strive for them. That said, you need to understand that hitting major goals in fitness takes time. You didn’t add all that extra weight overnight. You can’t expect to lose it overnight. The key is to find an obtainable goal and work towards it. Hitting small milestones along the way is far more effective than shooting for some major goal that may be years from reach. It is easy to get discouraged if your goal is too big.

Quick fix detox diets are often a grueling undertaking and, as with most extreme dieting measures, they can potentially do more harm than good.

Clients are constantly telling me that eating healthy is too expensive. This couldn’t be further from the truth. Takeout, drivethroughs and processed boxed foods are expensive (not only on your wallet but also on your health). Avoid the laboratory-made junk food and stick to foods that come from Earth. Eat chicken, beef, turkey, fish, fermented dairy, vegetables, fruits and rice. It is simple. It is cost effective. And it is the absolute best way to combat any health or weight concerns. Stick to that list for a month and you’ll be amazed by the results.

EVEN IN WINTER WE SHOULD BE CONCIOUS OF EATING FRESH VEGETABLES. A CLEANSING MEAL PLAN ENCOURAGES THE NATURAL DETOXIFICATION PROCESS TO TAKE PLACE. HERE IS WHAT YOU NEED TO KNOW TO CLEANSE YOUR BODY NATURALLY!

First, it may be helpful to understand exactly what detoxing is. Detoxification is something the body is designed to do naturally; it is a continual process in which the body neutralizes or eliminates toxic waste from the body. No one can avoid toxins. They get in the body through food, water, or exposure to environmental toxins. Really, anything that harms body tissue can be considered a toxin. Toxins also occur naturally from cell activity. The liver, intestines, kidneys, lungs, skin, blood and lymphatic systems form a toxin

A CLEANSING MEAL PLAN Toxin Terminators

fighting team that transformed toxins chemically to less harmful compounds that eventually exit the body through excretion. Since these organs are working hard to keep the body clean every day, a great detox plan would include eating foods that support these toxin fighting organs.

Cruciferous vegetables like cabbage, broccoli, kale, cauliflower, radishes and arugula are beneficial in the cleansing process because they contain a certain enzyme that helps moves toxins along. These vegetables, as well as whole grains, fruits, and legumes are naturally high in fiber. Fiber acts as a broom sweeping trash along the gastrointestinal tract encouraging regular bowel movements. Toxins like pesticides and petrochemicals must leave the body via the stool; fiber helps to facilitate their removal.

Garlic, like cruciferous vegetables, has enzymatic power that helps the toxic purging process. The cleansing power of both garlic and lemons lies in their high amounts of vitamin C. Vitamin C is a powerful antioxidant that lends support to both the immune system and liver. Antioxidants are commanding agents that help fight free radicals in the bloodstream. Free radicals are the nasty culprits that potentially cause premature aging, as well as certain kinds of cancer and heart disease. No healthy detox diet plan is complete without the powerful punch that antioxidants deliver.

Spices are also toxin terminators. Turmeric is an especially potent spice with many medicinal virtues; the most outstanding is its ability to support the digestive process. Turmeric’s beautiful, bold yellow color is due to the powerful phytochemical component curcumin. Curcumin actually stimulates the production of bile by the gallbladder. Bile is an extremely important component in the detoxification process because the liver needs bile for elimination to take place. Bile also rejuvenates liver cells that breakdown harmful compounds.

Cruciferous vegetables, fruits, fiber, whole grains, garlic and turmeric are just a few of the outstanding toxic terminating foods; not to be forgotten are influential fluids. Included in your regimen should be a moderate daily dose of water. Your body must be properly hydrated with pure, clean water if it is going to flush toxins from your system. Other notable fluids are various herbals teas; among the starlets is green tea. Unique to green tea is polyphenols an antioxidant agent that helps destroy harmful molecules in the body, like the free radicals mentioned earlier.

Incorporating naturally cleansing foods and spices in your everyday diet can help promote a healthy body that works properly to eliminate toxins. A natural detox approach will prevent the need for dangerous detox dieting that can potentially wreak havoc on your system.

GARLIC CAULIFLOWER MASH

INGREDIENTS

• 1 medium head of cauliflower (or 1 bag of riced cauliflower)

• 1 tablespoon cream cheese

• ¼ cup grated Parmesan cheese

• ½ teaspoon garlic, minced

• Salt and pepper to taste

riced bag to save time. Boil for 6 minutes or until cauliflower is soft. Drain and use paper towels to pat the cauliflower dry. Make sure cauliflower does not cool down during this process.

Whether pizza, mashed potatoes, fried rice or casseroles, it’s entirely possible to love low-carb recipes. Cauliflower takes on the flavor of whatever it is paired with, making it one of the most delicious substitutes for bread, pasta and potatoes. Also, it’s healthy and filling, so you won’t find yourself standing in front of the kitchen pantry at 10 pm.

• ½ teaspoon fresh chives, chopped

• 3 tablespoons ghee (clarified butter)

DIRECTIONS

 Heat a pot of water over high heat.

Clean and chop cauliflower head or use pre-

Use food processor to puree your cauliflower. Add cream cheese, Parmesan, garlic, ghee and salt and pepper. Blend until the consistency is even. If you are following the keto diet, you want to make sure your dairy is high in fat.

Garnish with freshly chopped chives and serve!

ZUCCHINI BOK CHOY QUINOA

THE DISH ON QUINOA

Quinoa, dating back thousands of years, is an ancient Incan seed. This protein-packed super food is regarded as one of the best sources of protein available. Referred to as the “Super grain of the Future” by the Quinoa Corporation, quinoa contains 9 essential amino acids. It’s an excellent source of complex carbohydrates and has the added benefit of high levels of fiber. Quinoa is a great option for vegetarians, vegans, or anyone looking for a healthy protein source. It can be eaten alone or prepared with other ingredients to create a tasty meal.

WHAT YOU DO:

WHAT YOU NEED:

1 cup of Inca Red Quinoa

3 cups of reduced sodium chicken broth

1 cup of diced zucchini

1/2 cup of diced red onions

1 cup of diced baby bok choy

1 bay leaf

1 Tbsp olive oil

PLACE Inca Red Quinoa and bay leaf into a deep pan with chicken broth and bring to a boil. Turn to medium low, cover, and cook quinoa to desired tenderness. It is necessary to rinse quinoa several times in a sifting strainer to get it thoroughly clean prior to cooking.

DICE zucchini, onions and baby bok choy and place in bowl and mix STIR FRY vegetables in pan using olive oil REMOVE bay leaf from quinoa after cooking. MIX vegetables into quinoa and serve.

OUR TIPS: Water can be substituted for chicken broth, if desired.

To increase protein intake on this dish, try adding sliced tofu.

Eating healthier and saving time around the house are common goals for many families, and there’s one solution that can help attain both: meal-prepping. By planning and preparing meals in advance of each week, you can practice better portion

EASY

EASY MEAL PREP

...by planning and preparing meals in advance, you can practice better portion control while creating more free time for normally hectic days

...by planning and preparing meals in advance, you can practice better portion control while creating more free time for normally hectic days

SORT AND DIVIDE

SORT AND DIVIDE

...by planning and preparing meals in advance, you can practice better portion control while creating more free time for normally hectic days

Using quality food containers to keep your meals as fresh as possible, start splitting up servings in ways that fuel you and family while instituting improved portion control. By sorting out specific meals ahead of time, you can begin creating better eating habits.

Using quality food containers to keep your meals as fresh as possible, start splitting up servings in ways that fuel you and family while instituting improved portion control. By sorting out specific meals ahead of time, you can begin creating better eating habits.

For more great kitchen tips & tricks visit: Culinary.net

For more great kitchen tips & tricks visit: Culinary.net

SORT AND DIVIDE

Using quality food containers to keep your meals as fresh as possible, start splitting up servings in ways that fuel you and family while instituting improved portion control. By sorting out specific meals ahead of time, you can begin creating better eating habits.

For more great kitchen tips & tricks visit: Culinary.net

w/Quinoa & Sweet Potatoes

SESAME GINGER TEMPEH POWER BOWLS

TEMPEH POWER BOWLS

Potatoes

Tempeh is a plant-based protein gaining in popularity. It’s an all-natural protein source made with simple, whole-food ingredients – most often fermented soybeans, water and rice – and is high in protein, packed with fiber and low in fat, sodium and calories. Tempeh is also loaded with vitamins and minerals. Because it’s fermented, the nutrients in tempeh are easy for the body to digest. Tempeh has a firm texture, nutty taste and can be baked, fried, steamed or grilled.

w/Quinoa

& Sweet Potatoes

PICKLED PINK ONIONS

1/4 cup white wine vinegar

2 teaspoons white sugar

Tempeh is a plant-based protein gaining in popularity. It’s an all-natural protein source made with simple, whole-food ingredients – most often fermented soybeans, water and rice – and is high in protein, packed with fiber and low in fat, sodium and calories. Tempeh is also loaded with vitamins and minerals. Because it’s fermented, the nutrients in tempeh are easy for the body to digest. Tempeh has a firm texture, nutty taste and can be baked, fried, steamed or grilled.

MAKE PICKLED PINK ONIONS: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.

1/4 teaspoon salt

1/2 small red onion, peeled and thinly sliced

gaining in popularity. It’s an all-natural protein source made with simple, whole-food soybeans, water and rice – and is high in protein, packed with fiber and low in fat, loaded with vitamins and minerals. Because it’s fermented, the nutrients in tempeh Tempeh has a firm texture, nutty taste and can be baked, fried, steamed or grilled.

SESAME GINGER VINAIGRETTE

PICKLED PINK ONIONS

2 tablespoons vegetable oil

1/4 cup white wine vinegar

2 teaspoons sesame oil

2 teaspoons white sugar

2 teaspoons grated fresh ginger

1/4 teaspoon salt

2 teaspoons rice wine vinegar

1/2 small red onion, peeled and thinly sliced

2 teaspoons soy sauce

SESAME GINGER VINAIGRETTE

thinly sliced seeds into 1/2-inch slices

2 teaspoons toasted sesame seeds

MAKE PICKLED PINK ONIONS: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.

2 tablespoons vegetable oil

SWEET POTATOES

2 teaspoons sesame oil

1 tablespoon olive oil

2 teaspoons grated fresh ginger

MAKE PICKLED PINK ONIONS: In small pot, bring white wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stirring occasionally, until onions are soft and bright pink. Set aside.

MAKE SESAME GINGER VINAIGRETTE: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.

MAKE SESAME GINGER VINAIGRETTE: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.

1 large sweet potato, peeled, cut into 1/2-inch slices

2 teaspoons rice wine vinegar

TEMPEH

2 teaspoons soy sauce

MAKE SESAME GINGER VINAIGRETTE: In small bowl, stir vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.

1 package (8 ounces) Lightlife Original Tempeh

2 teaspoons toasted sesame seeds

1 teaspoon vegetable oil

SWEET POTATOES

2 tablespoons soy sauce

1 tablespoon olive oil

2 cups baby spinach or kale

1 large sweet potato, peeled, cut into 1/2-inch slices

2 cups cooked tri-color quinoa, at room temp

TEMPEH

1/2 ripe avocado, cubed

1 package (8 ounces) Lightlife Original Tempeh

MAKE SWEET POTATOES: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.

MAKE SWEET POTATOES: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.

MAKE TEMPEH: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.

MAKE SWEET POTATOES: In large nonstick skillet over medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.

TEMPEH POWER BOWLS

1/2 cup canned chickpeas, rinsed and drained

1 teaspoon vegetable oil

6 red grape cherry tomatoes, halved

Potatoes

Original Tempeh at room temp and drained halved halved

sliced

2 tablespoons soy sauce

6 yellow grape cherry tomatoes, halved

2 cups baby spinach or kale

ASSEMBLE BOWLS: On bottoms of two shallow bowls or plates, spread cooked quinoa. Top with piles of warm sweet potatoes, pickled pink onions, sauteed spinach or kale, avocado, chickpeas, grape tomatoes and pea shoots. Top with tempeh and serve with sesame ginger vinaigrette.

MAKE TEMPEH: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.

1/2 cup pea shoots

2 cups cooked tri-color quinoa, at room temp

1/2 ripe avocado, cubed

1/2 cup canned chickpeas, rinsed and drained

MAKE TEMPEH: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and popularity. It’s an all-natural protein source made with simple, whole-food water and rice – and is high in protein, packed with fiber and low in fat, with vitamins and minerals. Because it’s fermented, the nutrients in tempeh firm texture, nutty taste and can be baked, fried, steamed or grilled.

ASSEMBLE BOWLS: On bottoms of two shallow bowls or

For more great tempeh and other

6 red grape cherry tomatoes, halved

6 yellow grape cherry tomatoes, halved

1/2 cup pea shoots

MAKE PICKLED PINK ONIONS: wine vinegar, sugar and salt to boil. Add onions and toss to coat 15 seconds. Turn off heat and let sit 20 minutes, stir ring occasionally, until onions are soft and bright pink. Set aside.

PLANT-BASED

superfood

MAKE SESAME GINGER VINAIGRETTE: vegetable and sesame oils with ginger, rice wine vinegar, soy sauce and sesame seeds. Pour into two small ramekins. Set aside.

PLANT-BASED

1/2-inch slices

Tempeh temp drained

MAKE SWEET POTATOES: medium heat, heat olive oil. Add sweet potato slices and cook, turning occasionally, 15-17 minutes, adjusting heat as necessary until tender when pierced with knife. Remove to cutting board and cut each slice into quarters. Wipe out skillet.

MAKE TEMPEH: Cut tempeh crosswise into eight triangles. In nonstick skillet over medium-low heat, heat vegetable oil. Cook tempeh with soy sauce until golden brown and warm, 2-3 minutes per side. Remove tempeh from pan and add baby spinach or kale; stir 1-2 minutes just until wilted.

ASSEMBLE BOWLS: On bottoms of two shallow bowls or plates, spread cooked quinoa. Top with piles of warm sweet potatoes, pickled pink onions, sauteed spinach or kale, avocado, chickpeas, grape tomatoes and pea shoots. Top with tempeh and serve with sesame ginger vinaigrette.

For more great tempeh and other plant-based recipes, visit LightLife.com

Live life forward

We live in an increasingly face-paced world that generates a tremendous amount of pressure. As such, it’s easy to feel overwhelmed and frustrated. When this happens, negative emotions and feelings begin to surface. This is exacerbated by the fact that there is little time to stop and reflect. Genuine happiness is often seen in individuals who have the ability to let go of the past, rid themselves of negative emotions and live life forward. Everyone experiences feelings of negativity; it is a natural part of the human existence. However, finding ways to change these feelings is vital to creating a more positive and productive life.

CREATE A POSITIVE, PRODUCTIVE LIFE!

ENGAGE IN POSITIVE SELF-TALK

The most important messages we receive are those we send ourselves. The mind believes what it hears and even the art of saying positive messages to yourself out loud can help change your mental perspective on life. Pay careful attention to the dialogue inside your head and, if necessary, repeat positive mantras to yourself such as “I am capable” and “I am beautiful.” Write these thoughts down and read them each night before going to sleep.

INVEST IN YOURSELF

Gently caring for ourselves is also critical. We invest so much time in others that we forget the need to invest in ourselves. Eating healthy food, moving our bodies and nurturing our souls is imperative. Spend time outside in nature, breath fresh air, eat food that fuels the body, and engage in activities that slow the mind down such as meditation or yoga. Finding moments to quiet the mind and detaching from technology helps us gain perspective.

BUILD ENCOURAGING FRIENDSHIPS

We are the sum of the people with whom we spend most of our time. The best way to be happy and release negativity in our lives is to find others who are supportive and positive. Everyone needs individuals in their life that see the glass as being half full. Do an assessment of the people in your life. Do they encourage you? Do they make you want to be a better person? In what ways do they bring positivity to your life? It’s often difficult to make changes in relationships but realizing how others impact you either positively or negatively is an important step toward creating a fulfilling existence.

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...moving our bodies and nurturing our souls is imperative. Spend time outside in nature, breath fresh air...

HEYWARD DONIGAN

Q & A

w/ Local health industry professional

Connector Magazine recently had the pleasure of getting to know Rite Aid CEO Heyward Donigan.

Heyward has been leading the group of committed and talented associates at Rite Aid since August 2019. Since the start of her career, she has always been passionate about health care and enabling others to live healthier lives. We thought you might enjoy getting to know her better, too.

Q WHAT IS YOUR FAVORITE LOCAL NONPROFIT?

My favorite local nonprofit is Access College Foundation. They are committed to helping students from low-income backgrounds gain access to funding for college, and then help them renew their funding while in college. Amazingly the Access Scholars have much higher graduation rates than the general public.

Q HOW DO YOU ENJOY SPENDING TIME OFF?

I enjoy fishing, golfing and biking with family.

Q WHAT IS YOUR GREATEST MOTIVATOR?

Taking on risks that others might not be willing to take on.

Q HOW DOES RITE AID CONTRIBUTE TO ITS LOCAL COMMUNITIES & WHAT IS THEIR GOAL IN DOING SO?

At Rite Aid, we keep customers at the center of everything we do and it’s our mission to improve the health and wellness of our communities through engaging experiences that provide our customers with the best product services and advice to meet their unique needs.

We are committed to improving health equity, outcomes and access to care in the communities we serve. Over the past year and a half, Rite Aid has provided access to COVID-19 vaccines in neighborhoods across the country, and to date we have administered more than 18 million COVID-19 vaccines.

In addition to providing products and services that help our customers achieve whole health, Rite Aid collaborates with public charity Rite Aid Healthy Futures. This caring force for social good aims to create positive change in the neighborhoods where Rite Aid operates by advancing health, equity and opportunity for children and their families.

Q HOW DO YOU SEE THE COMPANY EVOLVING IN THE NEXT FEW YEARS, AND HOW WILL YOU GO ABOUT CREATING THAT CHANGE?

As we continue to define the modern pharmacy, we want to ensure customers leave the store with a solution and have access to the products and services they want and need in a way that’s most convenient for them. Delivery and digital services are key to our omni-pharmacy strategy to grow and serve more customers beyond brick-and-mortar stores. Since 2020, we’ve expanded our delivery footprint through multiple

LOCAL MURAL ARTIST SAM WELTY POSES WITH HEYWARD & VIBE MURAL FESTIVAL EXEC DIRECTOR KATE PITTMAN (+ HEYWARD PITCHES IN WITH PAINTING THE RITE AID MURAL)

CEO OF RITE AID

partnerships with third-party delivery platforms, like Grubhub, UberEats and Postmates, to name a few. And we’ve delivered millions of prescriptions through our partnership with ScriptDrop in addition to launching Buy Online Pick Up in Store. These options allow customers to obtain the products they need in a manner that works for them. We're excited about the future of Rite Aid and value the important role we play in the health of our communities.

Q THE VIRGINIA BEACH RITE AID NEW MURAL BY LOCAL ARTIST SAM WELTY LOOKS FANTASTIC! DOES RITE AID PLAN ON EXPANDING WALL MURALS TO OTHER LOCATIONS?

As a Virginia Beach resident, I’m familiar with the ViBe Creative District Mural Festival and have seen firsthand how art has the power to enhance quality of life. At this time, we do not have plans to expand the wall murals to other locations, but we truly appreciate the opportunity our new mural has provided when it comes to engaging with the Virginia Beach community.

Q AND SPEAKING OF COMMUNITY, HOW LONG HAVE YOU LIVED IN VIRGINIA BEACH?

I was born and raised in Virginia. I grew up spending my summers in Virginia Beach at the Mariner Hotel and went on to attend UVA. I moved back to Virginia Beach 13 years ago.

Q WHAT DO YOU LOVE MOST ABOUT VIRGINIA?

I’m fond of Virginia’s rich history. And what I love about Virginia Beach is the close-knit community…and of course the beaches.

Q IF YOU COULD CHANGE ONE THING WITHIN OUR COMMUNITIES, WHAT WOULD IT BE?

I would increase access to mental health professionals.

Q LASTLY, WHAT ARE YOUR YOUR FAVORTE PLACES IN VIRGINIA BEACH?

Favorite places in Virginia Beach other than on the water — would be Isle of Capri and the Cavalier Hotel (for its great ambiance). Virginia Beach has so many great spots to visit and enjoy. It has so much to offer residents and tourists alike. I'm just proud to be a part of a company that truly cares about its community.

FISHING WITH THE FAMILY AT LINKHORN BAY

SHOULD I RENOVATE BEFORE SELLING?

pros & cons pros

You’re looking to cash in on your house but are in a dilemma. It’s the classic question of whether you should renovate before listing it or sell it as is. Many sellers are cautious now, especially considering the market we are in. Playing the game strategically will enable you to get a higher price with more favorable conditions.

Well, the truth is renovation can be a smart investment that pays off handsomely or an effort that leaves you wishing you never did it. So should you renovate before selling? It depends. The reason to be wary is that nobody wants to sell at a loss, or at least everyone expects their house to fetch close to its full value. Let’s identify the pros and cons of each.

BUYERS WANT A MOVE-IN-READY HOUSE

There’s a widespread myth that most buyers will likely renovate a house after buying it and want this option to be available. If this was the case, the need to renovate would be low; however, this is quite far from the truth. While there are definitely buyers who would like a ‘fixer-upper,’ most buyers are not interested in major renovation projects, nor can they visualize how the house will appear after a renovation. As a result, many are drawn to its aesthetic appeal as it is at the point of sale and will not have remodeling in mind.

IT WILL SELL FASTER

It is clear that a house in good shape will be more alluring to prospective buyers. Thus, by renovating, you have immediately saved yourself a lot of time waiting for buyers to make a move. Note that you don’t even have to remodel everything. Just paint rooms a neutral color and trim white; correct known repairs; update light fixtures; replace outdated faucets in baths and kitchen; install updated flooring. Curb appeal is important. A freshly painted front door and frame, mulching the flowerbeds, planting seasonal flowers, and edging will do the trick.

IT WILL FETCH A HIGHER PRICE

The greatest fear for remodeling skeptics is that the renovations may cost more than the value they add. In some cases, this might be true. But why do more than necessary when your primary goal is to make a profit? A remodeling project should only focus on a few critical areas, and that’s all. For instance, fixing kitchen faucets, improving lighting, and plumbing work will greatly increase the home’s value. The good part is that you can do all of that on a small budget, and the increase in value will be exponential.

consIT CAN TAKE A WHILE

If your house is in bad shape, fixing a few things around the property will not be enough. You will probably be required to do more to see a true return on investment, which will require a lot of time and capital. This can be disadvantageous, especially if you need to move quickly or lack financial resources and want to sell your house as soon as possible.

IT COULD BE EXPENSIVE

There’s no doubt that renovation can be quite pricey and sometimes more than you can afford. This is commonplace with houses that are in much disrepair and require an immense investment to restore to good condition. After a remodel, there’s the risk of pricing out your prospective buyers. When you spend too much on renovation, the house becomes more expensive than before. If you’re the most expensive house on the block, you have to prove its worth its price tag.

DO-IT-YOURSELF? COULD BE TIME-CONSUMING (& COSTLY)

► Renovating your home can be a big, exhausting job, especially if you work fulltime as well

► If you haven't done a similar project before, the final version may not turn out the way you expect

► You're responsible for any mistakes you make and your renovations might not pass home inspection

► Your home can become a chaotic mess during remodel

► Project costs can add up quickly if you don't already have all the tools and equipment you need for the job(s)

► Improper installation of products can void warranties, lead to bigger issues and end up being a costly lesson

Do your homework and think it over before diving in.

Did you know that you can get the two-page center spread in the Virginia Connector Magazine for about the same cost per home as a first-class stamp?! Unlike direct-mail postcards and flyers, our magazines get opened and are read all month long, cover-to-cover, over and over, by local residents and homeowners, rather than landing in the trash. Perfect for local businesses that want to establish themselves as THE GO-TO EXPERT within their industry.

Did you know that you can anchor your own Connector Magazine and get exclusivity and premium placements to promote your local business? Ask us for details. Did you know that Connector Magazines is passionate about featuring local artists front-and-center on our covers?

Space and areas are limited and premium areas fill up quickly, so why not contact us today and get more information? We're your Virginia Connector connecting and promoting all things local!

cosplay

WHAT IS IT?

The word “cosplay” is a relatively modern invention as compared to the actual practice of cosplaying, which one can trace as far back as the early 15th-century carnivals. There, people often got to dress up as famous historical figures, popular characters from stage plays and books, and even objects or concepts.

The more contemporary version of cosplay began at the 1st World Science Fiction Convention in 1939, when Myrtle R. Jones — otherwise known as Morojo — arrived in a science fiction-inspired costume she designed for herself. She had also made one for her boyfriend, Forrest J. Ackerman, and together they arrived as time-travelers based on H.G. Wells’s Things to Come (1936). And the rest is history...

e.c.a.c

E.C.A.C. is a fully accredited 501c3 Non-profit organization. It is the goal of the E.C.A.C to inspire and encourage all those we reach, through the art of cosplay, to promote acceptance and exude self-confidence as we break the stereotypical boundaries of our beloved superheroes by accurately and realistically as possible portraying our characters according to each of our own individual physical attributes, regardless of race, gender, nationality, size, shape or sexual orientation. Although the characters we portray are mostly mainstream SUPERHEROES, loved and easily recognized by millions all over the world, we believe that when we don these iconic uniforms it is the characters you see, rather than the persons behind each mask. This is the essence, the beauty of what we do...what cosplay is. This is why the E.C.A.C exists.

E.C.A.C. MISSION STATEMENT:

Through the art of Cosplay, we strive to uplift, encourage and inspire all those we reach using the one true super power of positive influence. We seek to instill the morals and values embodied by the most popular superheroes in modern mythology in order to promote tolerance, acceptance and awareness to help build a better future for the generations that follow.

Follow this Facebook link to our official commercial if you want to see exactly what we are about and what we do.

fb.watch/hvAM7N0jzh/

If you're so inclined...join in the fun!

Jay, Randy & Amy B having

at Norfolk Waterfront Wine Festival

LOCAL HAPPENINGS

Annual Events

january

Whales and Wildlife

Virginia Aquarium Sea Adventure Virginiaaquarium.com 757-385-3474

Rudee Tours Winter Wildlife Cruise Rudeetours.com 757-425-3400

february

Polar Plunge Polarplunge.com 757-962-1575

Virginia Beach Restaurant Week Dineinvb.com 757-422-4420

march

Shamrock Marathon Weekend Shamrockmarathon.com 757-412-1056

april

Virginia Arts Festival

Vafest.org 757-282-2800

Historic Garden Week Tour Vagardenweek.org

East Coast She Crab Soup Classic LIVEonAtlantic.com

Neptune's Spring Wine Festival Neptunefestival.com 757-498-0215

Pungo Strawberry Festival Pungostrawberryfestival.info 757-721-6001 Salute to Summer LIVEonAtlantic.com 757-385-7873

Coastal Edge Steel Pier Classic 3-Day Surf, Art, Music Festival 757-491-9011

Richman Navy Week Virginia War Memorial 804-786-2060

contact MICHELLE WESTBERRY

LOCAL MARKETPLACE

Current Events

january 1 - 22

Monster Jam Hampton Coliseum

january 8

4:00 pm - 8:00 pm

Symphonicity Lollipop Concert

Sandler Center for the Performing Arts

january 16 - 22

RESTAURANT WEEK

For a week in January, a whole list of Virginia Beach restaurants will be having great specials on their food, thanks to the Virginia Beach Restaurant Week! Starting on January 16, over 25 locally owned restaurants will be treating customers to amazingly low-priced foods.

january 20 - 22

Tidewater RV Show

Virginia Beach Convention Center

january 28 - february 5

Multiple locations. More info posted online. vbgov.com/government/departments/ parks-recreation/special-events/Pages/ winter-wildlife-festival.aspx

january 28

10:00 am - 5:00 pm

Outdoor Living Show

Virginia Beach Convention Center

february

11

Salsa Saturdays

De Rican at the Beach

325 Virginia Beach Blvd

Virginia Beach

february 11 - 12

Virginia Beach Gun Show Virginia Beach Convention Center

february 11 - 12

Coastal Virginia Magazine WineFest VB Convention Center

february 18 - 19

Saturday 9 am - 5 pm

Sunday 9 am - 4 pm

Virginia Beach Coin Show Virginia Beach Convention Center

february 19

3:00 pm - 7:00 pm

Animals at the Symphony (PBJ Series)

Sandler Center for Performing Arts

submit YOUR event for free!

office@connectormagazines.com