VIRGINIA CONNECTOR - JAN 2023 - NORTH END

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 with local realtors AMY METZGER & MEREDITH EMERSON

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

vision board party!

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 George Bunch TIDEWATER FLOORING Steven Griffin

Tom Bell

MILO TREES, INC.

AMERICAN GLOBAL WEALTH MGMT

Robin Brickell

David Stinson

DIGITAL NATION USA

Robin A. Knopp DVM

Jodie Lynn

ABBEY ANIMAL HOSPITAL

Amy Metzger & Meredith Emerson

John Marshall

Melissa Hedayatpoor

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?

KAI-ZEN CAN HELP YOU SAVE MORE MONEY

► Tired of market risk?

KAI-ZEN CAN FULLY PROTECT YOU FROM MARKET VOLATILITY

► Worried about rising taxes in retirement?

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

DOGGIE DREAMS DO THEY DREAM?

Your pup's asleep...but he's growling, whining, twitching, paddling his legs...

While there doesn't seem to be any hard scientific proof that dogs dream, it sure seems like they do. We’ve all seen our dogs demonstrate behaviors in their sleep that resemble things they do in a fully awake state: paddling legs, whining, growling, wagging tails, chewing jowls, twitching noses, etc. If they DO dream... what are dogs are dreaming about?

WHAT WE DO KNOW

While our knowledge on this topic is very limited, research has shown that dogs do indeed experience dreams.

Studies of the relationships between memory, sleep and dreams showed that when rats were trained to run along a circular track for food rewards, their brains created a distinctive firing pattern of neurons (brain cells). Researchers repeated the brain monitoring while the rats were sleeping...and guess what?...they observed that same brain activity pattern associated with running, whether the rats were awake or asleep. In fact, the memories played at approximately the same speed during sleep as when the rats were awake.

CAN THIS BE APPLIED TO DOGS?

Can we take what is known about dreaming in rats and humans and apply the information to dogs?

It is known that the hippocampus (the portion of the brain that collects and stores memories) is wired much the same way in all mammals. According to healthday.com, “...if you compared a hippocampus in a rat to a dog; in a cat to a human, they contain all of the same pieces.” It is believed that as dogs sleep, images of past events replay in their minds, much the same way people recall experiences while dreaming.

So maybe they don't create fantasies in their heads as much as they just enjoy watching the old movie of some former activities?

In humans, most dreams occur during REM (Rapid Eye Movement) sleep, according to the National Institute of Health. Dogs also experience periods of REM sleep. Psychology Today’s website reports that during REM a dog's breathing becomes more irregular and shallow. There may be

muscle twitching during REM and rapid eye movement behind closed eyelids. It is during REM sleep that behaviors thought to be associated with dreaming (legs paddling, twitching, vocalizing, etc.) are most commonly observed.

SO WHAT DO WE REALLY KNOW/ BELIEVE ABOUT DOG DREAMS?

When we observe our dogs as they sleep, it’s just about impossible to imagine that they are not dreaming. Just like the rats, it is tempting to believe that our four-legged best buddies are reenacting their recent experiences: playing at the dog park, sniffing in the woods, chewing on a treasured bone, chasing squirrels.

Sigmund Freud theorized that dreaming was a “safety valve” for our unconscious desires. Perhaps he is correct, and, when our dogs sleep, they dream about catching the neighbor’s annoying cat, continuous belly rubs and unlimited dog treats maybe even stealing the holiday turkey from the dining room table... (you might want to remember that at your next big family meal).

Sponsored by:

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.

ZUPPA TOSCANA

INGREDIENTS:

6 slices bacon cut into 1” pieces

1 lb sweet or spicy Italian sausage crushed red pepper to taste

1 medium yellow onion diced

5 cloves garlic minced

2 lg Russet potatoes (about 1.5 lbs), peeled and cut into 1/2” cubes*

4 cups chicken bone broth

5 cups kale chopped

1 cup coconut milk, full fat

Sea salt and pepper to taste

INSTRUCTIONS:

1. HEAT large stock pot (cast iron is ideal) over mediumhigh heat. Add bacon pieces and cook, stirring occasionally to evenly brown, until crisp (5-8 minutes). Use slotted spoon to transfer cooked bacon to paper-towel lined plate to drain.

2. LOWER heat to medium and save bacon fat in the pot. Add sausage to pot and sprinkle with crushed red pepper, if desired. Cook, stirring and breaking up lumps with spoon, until browned (5-8 minutes). Use slotted spoon to remove sausage to a plate to drain. Save the fat in the pot.

3. WITH HEAT STILL ON MEDIUM add the onions to the pot and cook until translucent, then add the garlic, stir, and cook another 45 seconds. Add the potatoes to the pot, sprinkle the potatoes, onions, and garlic with sea salt and pepper and stir to coat.

4. ADD broth to pot and bring to boil over medium-high heat. Lower heat to medium and continue to cook until potatoes are fork tender about 10 minutes.

5. ADD coconut milk to pot; add sausage, stir and cook about 5 minutes to blend flavors. Stir in kale and cooked bacon, cooking another minute or so until kale is wilted and vibrant green. Season soup with sea salt and pepper as desired.

6. REMOVE from heat and serve. Soup will thicken as it cools. Store well-covered in the refrigerator up to 5 days or freeze for up to one month.

recipe courtesy of

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

e 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.

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

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.

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

Your local real estate experts

HAPPY NEW YEAR NEIGHBORS AND FRIENDS!

NEW YEAR BRINGS NEW BEGINNINGS AND A LITTLE TIME AFTER ALL THE HOLIDAYS TO REFLECT ON THE FORTUNES AND FAILS OF 2022.

During this seasonal pause, we can gain perspective on how to better ourselves in the months and days ahead.

Our fellow Jewish family friends have this time during Rosh Hashanah, the Jewish new year, but no matter what your beliefs or faith, a fresh start is always a welcome time for self reflection.

In January of 2022 I (Amy) hosted a vision board party. it was a fantastic way to hone in on the self-reflection and hopes for the future...it sounds corny but, I will say, the process of simply pasting words, graphics and images down on a poster board while surrounding yourself with friends creates a synergy that can truly reinvigorate the soul. I'll be hosting this event again soon, and challenge you to find a way to create a connection that will empower and inspire you for a tremendous 2023!

We thank you for all the positive feedback on this magazine and look forward to seeing all our neighbors thriving through the year.

Let's make it a great one!

MEREDITH EMERSON AMY METZGER

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!

2022 2022 2008 2008 IS NOT IS NOT

STILL a hot topic as we head into the new year! This graphic is a great reminder of how the current market still compares to 2008. Buying and selling is all about your needs and place within the market.

Let us help you craft a plan that makes sense for your goals!

(408) 930-0197 (757) 270-8495

MEREDITH EMERSON AMY METZGER

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

Virginia Beach Spring

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 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

In the heart of the ViBe district, see scores of exhibiting artists in Virginia Beach’s only artists’ cooperative. Meet with many while they create, then take home a memory of your visit!

Only blocks from the beach, come bask in the art of Virginia Beach.

THE ARTISTS GALLERY is located in the Virginia Beach Art Center 532 Virginia Beach Blvd., Virginia Beach, VA 23451 757-425-6671 • Theartistsgallery.org

HOURS: Tues.-Fri.-10 am-5 pm • Sat.-10 a.m.-4 pm • Sun.-12-4 pm