natural awakenings november 2014

FREEFREEE

H E A L T H Y L I V I N G H E A L T H Y P L A N E T

feel good • live simply • laugh more

GIVING BACK

How to Help in Our Community

SIMPLIFY THE HOLIDAYS

Show Kids What Really Matters this Season

START A GRATITUDE PRACTICE

Change Your Thoughts, Change Your Life

November 2014 | Virginia’s Blue Ridge Edition | NABlueRidge.com

PublisherTracy Garland

[email protected]

EditorKaren Adams

Marketing & AdvertisingBonnie Cranmer

[email protected]

Design & ProductionCourtney Ayers

Karen Garland, Graphic Design

DistributionLeigh Anne Woods

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To contact Natural Awakenings

Virginia’s Blue Ridge Edition:

Phone: 540-384-1815

Fax: 540-444-5668

Email: [email protected]

1390 Southside Drive., Suite 118

Salem, VA 24153

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© 2014 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.

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letterfromthepublisher

Tracy Garland, Publisher

Happy Fall, y’all! We’re happy to bring you the November 2014 Personal Em-powerment + Beauty issue of Natural

Awakenings magazine. Are you thinking about your New Year’s resolu-tions yet? Get inspired with our feature article “Powerful You! Six Ways to Create the Life You

Want.” It is full of ideas to kick-start your journey to a better you in such areas as physical and emotional health, relationships, work, fi nances and spirituality. The art and science of creating natural beauty products is fasci-nating and fun! In our Green Living feature this month, we explore this topic and offer you simple recipes for wholesome, homemade personal care and beauty products. Not only are these great for per-sonal use, but consider bottling some up for holiday gifts for friends, family and co-workers! Speaking of the holidays, if you’re like me, it’s so easy to get lost in the hustle and bustle of shopping, wrapping and events, and wind up going in too many directions. In doing so, we often lose the meaning and lose out on the real fun. In our Healthy Kids feature this month, you’ll fi nd simple solutions for simplifying the holidays while giving kids the true gifts of the season: time, love and tradition. One great way to show kids the true meaning of the holidays is to teach them how to help out in their community. In this month’s Community Spotlight, we highlight some local charities and how you can help them, along with a list of other non-profi ts and their websites for your exploration. Last but not least, let’s not forget our pets in the holiday rush. Our Natural Pet feature shows you some simple ways to help your favor-ite companion (dog, cat, fi sh or bird) celebrate the season with you. If you read this in time, please be sure to come out to the 15th annual Green Living and Energy Expo at the Roanoke Civic Cen-ter on November 7 and 8. The event, hosted by the Association of Energy Conservation Professionals, is THE place to be to learn about product, services, businesses and non-profi ts who can help you live a greener, healthier life. Look for our Holiday Gift Guide in next month’s issue of Natural Awakenings. As always, we welcome your ideas and input!

Happy Thanksgiving,

4 newsbriefs

7 healthbriefs

7 ecotip

9 globalbriefs

10 community spotlight

12 consciouseating

14 blueridge greentravel

18 healthykids

20 greenliving

22 naturalpet

24 inspiration

25 calendar

28 resource directory

contentsNatural Awakenings is your guide to a healthier, more balanced life. In each issue readers fi nd cutting-edge information on natural health, nutrition, fi tness, personal growth, green living, creative expression and the products and services that support a healthy lifestyle.

10 GIVING BACK How to Help in Our Community by Karen Adams

12 BEAUTY FOODS Kimberly Snyder Shows How to Eat for Radiant Skin, Eyes and Hair by Judith Fertig

14 BLUE RIDGE GREEN TRAVEL Virginia Green Travel Alliance by Anne Piedmont

16 POWERFUL YOU!Six Ways to Create

the Life You Want by Judith Fertig

18 BRING BACK THE MAGIC Give Kids the True Gifts of the Season by Meredith Montgomery

20 ECO-BEAUTY Homemade Shampoos, Lotions and Perfumes Make Great Gifts by Kathleen Barnes

22 PLAYFUL PET GIFTS Animals Love Interactive Toys and Games by Sandra Murphy

24 PRACTICE GRATITUDE and Change Your Life by April Thompson

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HOW TO ADVERTISE To advertise with Natural Awakenings or request a mediakit, please contact us at 540-384-1815or email [email protected] for ads: the 5th of the month.

EDITORIAL SUBMISSIONSEmail articles, news items and ideas to: [email protected]. Deadline for editorial: the 1st of the month.

CALENDAR SUBMISSIONSEmail Calendar Events to: [email protected]. or fax to 540-444-5668. Deadline for calendar: the 10th of the month.

REGIONAL MARKETSAdvertise your products or services in multiple markets! Natural Awakenings Publishing Corp. is a growing franchised family of locally owned magazines serving communities since 1994. To place your ad in other markets call 540-384-1815. For franchising opportunities call 239-530-1377 or visit NaturalAwakeningsMag.com.

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3natural awakenings November 2014

newsbriefsNew Regional Road Safety Tools Launched

In October, Ride Solutions and the Blue Ridge Transportation Safety Board an-

nounced two new tools developed to improve road safety in the Roanoke Valley. The fi rst tool is a video developed to edu-cate cyclists and drivers about the rights and

responsibilities of all vehicles on Virginia’s roads, and the second is a data collec-tion tool that will help law enforcement and planners improve road safety. The bicycle safety educational video, produced by The Blue Ridge Transporta-tion Safety Board and Roanoke Valley Television, provides detailed information on the specifi cs of Virginia law on everything from group rides to the state’s new three-foot passing law. It can be viewed online (see below) and on RVTV Channel 3, where it will run on an ongoing basis. Copies are also available from the Blue Ridge Transportation Safety Board and Ride Solutions. The new Incident Reporting Tool fosters data collection by allowing cyclists and drivers to report a range of unsafe encounters, including aggressive or abusive driv-ing, violations of the three-foot passing law and road conditions that might con-tribute to accidents or confl icts between automobiles and bicycles. The tool also captures geographic details, time of day, weather and other information. The data collected will be used by law enforcement to develop targeted enforcement and educational efforts, and by planners and traffi c engineers to identify new routes and bicycling infrastructure opportunities. To view the bicycle safety video, visit http://bit.ly/1nm4lfA. The incident report-ing tool can be found at RideSolutions.org/Report. See Community Resource Direc-tory, page 30.

Virginia Tech Researchers Study Natural Malaria Treatment

As part of a fi ve-year grant worth more than $2 million, Virginia Tech is working

with the Natural Products Discovery Institute in an attempt to isolate natural products that can be used to fi ght malaria. Despite strong worldwide programs that have eradicated malaria from a number of countries, resistance to current malarial drugs continues. About 600,000 people a year die from the disease, mostly children. As the disease and carrier mosquitoes build up resistance to the current crop of an-timalarial drugs and pesticides, concern is growing that mortality could increase. Virginia Tech’s David G.I. Kingston, University Distinguished Professor of Chemistry, director of the Center for Drug Discovery and an affi liate with the Fralin Life Science Institute, says, “We can’t afford to have huge gaps between discoveries of new antima-larial products; the pace of innovation is quite literally a matter of life and death.” To combat resistance, researchers are looking for the individual molecules that will kill the malaria parasite. Using malaria-infected red blood cells, the team at the Fralin Life Science Insti-tute has prepared plates of natural extracts to try to determine if they have a positive effect on killing the malaria parasite. In all, thousands of extracts will be tested, potentially resulting in many more thousands of screenings as extracts are fi ltered to fi nd the single molecule responsible for killing the disease.For more information, visit vtnews.vt.edu/articles/2014/09/090414-Science-Malaria.html.

Using malaria-infected red blood cells, scientists test natural product extracts for molecules

which may be able to kill the parasite.

LEAP Community Kitchen

LEAP for Local Food recently an-nounced its plan for a commu-

nity kitchen, after being award-ed a $25,000 planning grant from the USDA Local Food Promotion Program. The kitchen will be built inside the same building as the Freedom First Credit Union branch in the West End neighborhood. LEAP is working closely with its community partners and food producers to plan the community kitchen, which will help develop more food-based businesses and build a more sustainable local food system in the Roanoke Valley. The grant will help LEAP cover expenses to plan the kitchen, which include fi nalizing its design, paying for architecture and engi-neering design and developing a business plan. When the space is open, both individuals and busi-nesses will be able to rent space there. It will allow existing and start-up food businesses to prepare and package food that can then be purchased at community markets, retail stores and restaurants. As a business incubator, the kitchen will also provide business planning and community resources to new food entrepreneurs. It will also be available for individuals and farmers to make value-added products (such as turning boxes of tomatoes into salsa, for example) and for community groups. The kitchen’s target opening date, which depends on funding, is in the fall of 2015. For more information, call 540-339-6266, email [email protected] or visit LeapForLocalFood.org.

4 Virginia’s Blue Ridge NABlueRidge.com

Revive Organic Salon Offers Hair Replacement Options

Revive Organic Salon, in Roanoke, now offers head

wear and wigs developed by Follea, a Beverly Hills-based company that creates high-quality hair-replication and volume-enhancing choices. Alisa Hall, owner of Revive Organic Salon, explains that hair loss comes in varying stages of pattern hair loss, confi ned or patchy hair loss, total hair loss or general hair thinning. Some of these are common after menopause, pregnancy, injury, sur-gery, cancer treatment and traumatic events. Other causes include alopecia, medication, the aging process or styling and hair treatments that have caused irreparable stress to the hair and follicles. “With our hair replacement system, we use premium hair and products with natural ingredients,” says Hall. “We also provide hair treatments to gen-erate hair regrowth and promote a healthy scalp to prevent further damage.” Hall completed the Innovative Standards Men’s and Women’s workshop, spe-cializing in hair replacement, techniques and design, at The Hair Academy, in Fort Lauderdale earlier this year. Revive provides its clients who experience hair loss with a thorough consultation, including review of their photos before hair loss, a lifestyle assessment, consultation on the correct hair unit and base, color and texture matching and cutting and style plan. After the client’s hairpiece is ordered and has arrived, the stylist will cut and style it, offer instructions on mainte-nance and help the client choose the correct home maintenance products to ensure its longevity. Revive Organic Salon, 2305-A Colonial Ave., Roanoke. For information, call 540-798-5406 or visit ReviveOrganicSalon.com and Follea.com. See ad, page 11, and Community Resource Directory, page 29.

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~Edna St. Vincent Millay

Develop an attitude of gratitude, and give thanks for everything that happens to you,

knowing that every step forward is a step toward

achieving something bigger and better than your current situation.

~Brian Tracy


newsbriefs Virginia Energy Effi ciency Council Supports Virginia Energy Plan

The Virginia

Energy Effi ciency Council (VAEEC) recently an-nounced its support for Gov. Terry McAuliffe’s Virginia Energy Plan, released on October 1. “The cleanest and cheapest energy is the energy that is not consumed,” the governor says in his opening letter. The plan is intended to provide a strategic vision for energy policy in Virginia, pro-viding a comprehensive view of current assets and future opportunities. “The VAEEC is pleased that the new plan identifi es energy effi ciency as a leading solution to many of the chal-lenges we face in Virginia,” says Ken Rosenfeld, executive director of the VAEEC. “This is great news as we look toward the future and plan to meet the energy needs of the Common-wealth. We thank Gov. McAuliffe, the Department of Mines, Minerals, and Energy (DMME), and the Virginia Ener-gy Council (VEC) for identifying energy effi ciency as the most cost-effective energy resource and as an engine for economic development.” The plan states: “Energy effi ciency and conservation offer Virginians the most cost-effective and most read-ily deployable method to manage the Commonwealth’s energy future” and “The effi cient use of energy results in decreased use of resources, less air pol-lution, and therefore, cost savings.” The related recommendation in the plan is to “Make Virginia a leader in energy effi ciency to reduce consump-tion and spur economic growth.” For more information on the Virginia Energy Plan, visit Dmme.virginia.gov/DE/2014_VirginiaEnergyPlan2.shtml. For more information on the Virginia Energy Effi ciency Council, visit vaeec.org.

Virginia Tech Professors Develop Eco-Friendly Firewood Treatment

Two members of Virginia Tech’s College of Natu-ral Resources and Environment, research scien-

tist Zhangjing Chen and professor emeritus Marshall white, have introduced a vacuum-contained steam method to treat fi rewood and other wood products that saves time, energy and resources. According to the National Firewood Association, the increased demand for fi rewood raises concerns about transporting fi rewood unknowingly infested with invasive insects. The currently available meth-ods for treating wood to kill invasive pests use either chemicals or extreme heat. But the system Chen and White designed con-

sists of a vacuum pump, control unit, fl exible vacuum container and steam generator. This portable technology can be used by small business operators to treat fi rewood, pallets and other products. “Steam carries a large amount of heat, and condensation releases the energy to heat up logs faster,” says Chen. “In addition to saving time and en-ergy, two major advantages of the steam and vacuum treatment are it doesn’t require chemicals and it can be portable.” In addition to funding more research with fi rewood, Chen and White are also supported by U.S. Department of Agriculture Animal and Plant Health Inspection Service funding to develop a pilot-scale rigid unit that fi ts in a truck trailer so that treatment of logs and large amounts of fi rewood can take place on site. For more information, see Vtnews.vt.edu/articles/2014/09/090914-cnre-FirewoodTreatment.html.

Firewood can be treated on site in portable bladder tanks using

the vacuum and steam treatment method developed by Zhangjing

Chen and Marshall White.

Local Roots Hosts Cider Cocktail Competition

In celebration of Virginia Cider Week, Local Roots restaurant,

along with Lucky and River and Rail restaurants, will host a cider cocktail competition in Roanoke. The com-petition will be held November 14 through 23. Each restaurant will compete to make the best cider cocktail using Foggy Ridge Cider, and the winner will be decided by tallying the most cocktails purchased during the week. Local Roots has dubbed its cocktail offering “Fog and Smoke,” while River and Rail will offer “Hard Thymes,” and Lucky Restaurant will offer “Dugspurado.” “The event is a fun way to enjoy delicious cider recipes at restaurants that support local farms and cideries,” says Diane Elliot, owner of Local Roots. Each week before Thanksgiving has been designated as Virginia Cider Week by Virginia House Joint Resolution No. 105. The creators of Virginia Cider Week hope to increase awareness of hard cider in the state and provide opportunities for economic development while reviving an important part of Virginia’s heritage. For more information on tickets, event dates and cideries, visit CiderWeek-VA.com. See ad on page, 24 and Community Resource Guide, page 29.


healthbriefs

Organics Boast More Nutrients, Fewer ToxinsConventionally grown foods contain

pesticide residues that are three to four times higher than those found in organic foods (traces may be due to atmospheric drift from other fi elds or soils), according to a review of 343 re-search studies published last June in the British Journal of Nutrition. The review, which included studies of food grown in different regions and seasons, also determined that organic foods contained higher levels of healthy nutrients such as minerals, vitamins and antioxidants (specifi cally polyphenols), compared to conventional foods, which also contained signifi cantly higher levels of cadmium, a heavy metal toxin. The study’s authors found evidence that the higher antioxidant and lower cadmium concentrations are linked to specifi c organic growing practices such as avoiding mineral nitrogen and phosphorus fertilizers, respectively. They comment-ed, “Results indicate that switching from conventional to organic crop consump-tion would result in a 20 to 40 percent increase in crop-based antioxidant/poly-phenolic intake levels.”

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TREADMILL DESKS BOOST JOB PERFORMANCE

In addition to improving fi tness, University of Minnesota research-

ers found that treadmill walking at the desk also boosts productivity and morale. The study tested 40 adults that used treadmills for a year. Self-assessments, combined with supervi-sor assessments, found that treadmill walking while working increased performance levels. Work perfor-mance improved by an average of 11 percent based on supervisor assess-ments, and 7 percent based on the employee self-assessments. A study from Rutgers University tested 66 adults while they walked on treadmills set for low intensity versus when they were seated at desks, with two days separating the tests. Measurements of reading comprehension, attention span and response speed skills and perfor-mance show these were unimpeded by treadmill walking when com-pared with sitting.

Algae-Based Cosmetics May Ward Off Infl ammation and CancerAlgae extracts added to natural cosmetics may

help prevent cancer. A recent review of research from Taiwan’s Kaohsiung Medical University found marine algae extracts help protect skin cells by reducing oxidative stress, which has been linked to both infl ammation and cancer. The review covered the major algae types of red algae, brown algae (such as kelp), green algae and blue-green algae (such as spirulina). A host of com-pounds in these extracts were found to provide pro-tection against free-radical damage. In one study, phloroglucinol, a phenol derivative from brown algae, inhibited infl ammation among human tissue sarcoma cells.

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USA MadeThe Power of Patriotic Purchasing

Buying products that are made in the USA supports both our neighbors and nation. Keeping the entire product cycle within our borders employs more Americans, enhances local and national economic security and ensures greater product quality because American environmental and health regulatory standards are often higher than in other countries. For companies, domestic production can be part of a larger emphasis on supporting local businesses and implementing eco-practices. StillMadeInUSA.com provides examples of domes-tically made products in many categories, including personal apparel, handcrafts, household goods, green products, appliances, sporting goods and tools. About 95 percent of our clothing is now made in other countries, according to the Ecology Global Net-work (Ecology.com), mostly in China, where sweatshops and human rights abuses are prevalent. Polyester and ny-lon are derived from petroleum and processed and dyed using synthetic, often toxic substances such as copper, nickel and cobalt. The nonprofi t Center for Urban Educa-tion about Sustainable Agriculture’s Fibershed and Grow Your Jeans programs (Tinyurl.com/GreenJeansEtc) and the Sustainable Cotton Project’s Cleaner Cotton program (Ti-nyurl.com/CleanerCotton) increase domestic production by assisting and connecting domestic growers and textile makers. In addition to spotlighting locally made products in its stores with special shelf tags, Whole Foods Market has made more than $10 million in low-interest loans to independent farmers and food artisans via its Local Pro-ducer Loan Program. Canyon Bakehouse, a gluten-free bakery in Boulder, Colorado; Buchi Kombucha, brewers of sustainably crafted, Earth-bermed tea in Asheville, North Carolina; and Fancypants Baking Company, mak-ers of 100 percent natural and nut-free cookies in East Walpole, Massachusetts, are examples (Tinyurl.com/WholeFoodsLocalLoans). Iconoclastic ice cream maker Ben & Jerry’s (BenJerry.com), headquartered in Waterbury, Vermont, conducts a Caring Dairy program that assists farmers to apply more sustainable practices; buys eggs from hens in certifi ed humane cage-free farms; and plans to transform all of its 50 fl avors to non-GMO ingredients and earn fair trade certifi cation by the end of this year.

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A new natural burial section for those wishing to leave a smaller and

greener footprint when we pass.

• No burial vaults—each year millions of tons of concrete and steel are used to make common burial vaults.

• No ordinary embalming chemicals— typical formaldehyde is caustic and

harmful to the planet .

• Non-descript memorials — using natural stone or wood.

• Optional caskets—of readily biodegradable and renewable materials such as wicker and wood may be used.

• Choice of sites in natural wooded area.

• Gathering areas for burial services.

• Special family estate areas.

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• No burial vaults—each year millions of tons of concrete and steel are used to make common burial vaults.

• No ordinary embalming chemicals—

no embalming necessary—only natural and biodegradable embalming fluids may be used.

• Non-descript memorials—using native stone or wood.

• Optional caskets—of readily biodegradable and renewable materials such as wicker and wood may be used.

• Choice of sites in a natural wooded environment.

• Gathering areas for burial services.• Special family estate areas.

A new natural cemetery for those wishing to leave a smaller and

greener footprint when they pass.

globalbriefsNews and resources to inspire concerned citizens to work together in building a healthier, stronger society that benefi ts all.

Junk PilesUN Helps Developing Countries Handle E-WasteAlthough they receive far less foreign e-waste than Africa and Asia, Latin America and the Ca-ribbean are signifi cant and growing destinations for the industrialized world’s discarded refrigera-tors, small home appliances, televisions, mobile phones, computers, e-toys and other products with batteries or electrical cords.

Adding to the problem, the region’s fast-growing middle class is emulating American consumers by buying more electronic and electrical equipment. Accord-ing to the World Bank, economic “climbers” grew 50 percent in the last decade and represent 32 percent of the area’s population, surpassing the number of poor for the fi rst time in regional history. The United Nations’ Bonn, Germany-based Solving the E-Waste Program initiative establishes e-waste academies as valuable resources for researchers, government decision-makers and recyclers. Experts share their experiences and knowledge in developing countries. Academy Coordinator Federico Magalini, Ph.D., notes, “What’s called a ‘best of two worlds’ approach is needed: effi cient pre-processing in developing countries and maximized recovery of materials with proper treatment of residual waste in countries with the best technologies for the job, with proceeds shared fairly and equitably.”

Source: EWasteAcademy.org

Cash MobsCollective On-the-Spot Buying Revives Local BusinessesIn most areas of the country, small, locally owned retail businesses are the lifeblood of local econo-mies, but the rising costs of doing business often means they cannot compete with the lower prices of big-box retail giants that negotiate in volume. For several years, the growth and frequency of cash mobs have been breathing new life into struggling mom-and-pop businesses. Like a fl ash mob performing a dance or social protest, a cash mob gathers people together to have a tremendously positive effect on home-town businesses that may have served them and their families for decades. Most cash mobs agree to meet on a particular day, with each participant com-mitting to spend a specifi ed amount, typically $20 or more. The benefi ts for local businesses far exceed a one-day infl ux of cash—new customers are found, previ-ous customers become active ones again and a new appreciation for businesses that fuel a local economy is realized. Participants can also have a little fun while further benefi ting their communities as many cash mobs gather with old friends and new after a shopping frenzy at a local establishment for food and drinks.

Source: CashMob.com


communityspotlight

Giving Tuesday, the national day for “giving back,” is December 2 this year. Giving Tuesday is a

global day to celebrate gener-osity and give whatever and however we can to causes and organizations we care about. On this day, charities, families, businesses, community cen-ters and students around the world will come together to help others. Partici-pants come up with ideas and share those ideas with the public. It’s a new tradition of generosity. For more information, visit GivingTuesday.org.

But let’s not limit it to one day only. Throughout this season of thanksgiving, there are many ways to show generos-ity. We’ve listed a few local non-profi ts that need our support for the good things they do. Whether it’s a donation of time, money or goods, gift member-ships or donations in someone’s honor or memory, any and all support helps make our communities stronger.

Bookbag SantaEvery year, Bookbag Santa saves two tons of gently used school supplies from going to the landfi ll and hand delivers them to schools in Belize.

Bookbag Santa recently won a new Toyota van, through the “100 Cars for Good Program,” to help transport sup-plies. As wonderful as the van is, says founder Gary Hunt, it has brought with it some new expenses. “The new van has brought a ton of new fees and taxes (about 2.5 times our annual income from donations), so we need to really increase our sources,” Hunt says. Readers can support Bookbag Santa through the Kroger Community Re-wards program. By linking their Kroger Plus card numbers to Bookbag Santa’s I.D. number, 83420, the organization will receive 1 percent of every regis-tered customer sale at Kroger stores and gas stations. “Bookbag Santa needs every dollar we can get from Kroger, and it costs you nothing,” says Hunt. “Thank you for your help!” To register Kroger cards, visit Kroger-CommunityRewards.com. For more information, visit BookbagSanta.com.

Goodwill Industries of the ValleysGoodwill Industries of the Valleys serves 31 counties and 13 cities in southwestern Virginia. It is dedicated to helping people with disabilities and economic disadvantages get the job

training they need to fi nd work and build a successful, independent life. Goodwill’s job training and employ-ment programs are primarily funded through the collection and sale of donated goods, as well as the fi nancial support of individual and corporate donors.

There are several ways to support Goodwill during this season:

Donate gently used clothing, house-hold items, electronics and even cars at a donation center. (Financial contribu-tions are also welcome.)

Shop at Goodwill stores for holiday décor, gifts and one-of-a-kind fashions.

Tour Goodwill to see how donations are used to help people in the commu-nity get back to work.

Volunteer with Goodwill. Opportu-nities include assisting with program services such as Reality Check (fi nan-cial fi tness program for students), re-sume writing, youth mentoring, music therapy or hosting a donation drive.

For more information, visit Good-willValleys.com.

Rescue MissionEvery Thanksgiving, thousands of run-ners and walkers participate in the annual Drumstick Dash, to raise funds to support Rescue Mission Ministries, in Roanoke. Donations provide food, shelter and clothing for more than 300 men, women and children who seek the organization’s services every day. The Rescue Mission has ongoing needs for many items, which are listed on RescueMission.net.

In addition to donations, both goods and fi nancial, the Rescue Mis-sion welcomes help from volunteers in a variety of areas.

Distribution and Recycling Cen-ter volunteers (age 15 or older) are needed to help process and tag do-nated items.

Food service volunteers welcome groups and individuals to serve meals and help with preparation.

Table favor volunteers make cards with inspiring Bible verses or encourag-ing notes, along with a piece of candy

Giving BackHow to Help in Our Community

by Karen Adams


attached, to place on dining tables. The Rescue Mission needs 200 for lunch and 300 for supper daily.

4th Street Thrift Store and Thrift 460 volunteers (age 15 or older) help with merchandising, bagging and cleaning at the thrift store.

Transporters devote a regular week-day morning or afternoon to drive the Rescue Mission transport van. The van takes Rescue Mission guests to appoint-ments, picks up smaller donations from local businesses and delivers courier items for all Mission departments.

For more information, visit Res-cueMission.net.

Please remember these other worthy organizations too:

Angels of Assisi, AngelsOfAssisi.org

Beans and Rice, BeansAndRice.org

Big Brothers Big Sisters of Southwest Virginia, BigsLittles.wordpress.com

Child Health Investment Partnership, chiprv.org

Feeding American Southwest Virginia, faswva.org

Friends of the Blue Ridge Parkway, FriendsBRP.org

Harrison Museum of African American Culture, HarrisonMuseum.com

History Museum of Western Virginia, VAHistoryMuseum.org

League of Older Americans, loaa.org

Science Museum of Western Virginia, smwv.org

Toys for Tots, Roanoke-VA.ToysForTots.org

Western Virginia Land Trust, WVLandTrust.org

“You have not lived today until you have done

something for someone who can never repay you.”

~ John Bunyan

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consciouseating

Wise food choices that optimize digestion and pro-mote natural, ongoing detoxifi cation can help us attain red-carpet shape, professes nutritionist and

beauty expert Kimberly Snyder, New York Times bestselling author of The Beauty Detox Foods. She aims for optimum health as the basis for achieving a desirable outward glow. Snyder says she once struggled with several beauty issues. In seeking wellness on the way to becoming a nutri-tionist, she found that her daily energy level improved after she started making shifts in her diet. She then lost weight, her hair got healthier and her formerly troubled facial skin became clear and smooth. Blogging about her gradual transformation and lifestyle philosophies attracted media attention and a celebrity clien-tele by word of mouth. “I never looked for clients; they found me,” she says. Today, Snyder counts entertainers Fergie and her actor-husband Josh Duhamel, Kerry Washington, Chan-ning Tatum and Drew Barrymore among the many celebrities she has helped get into better camera-ready shape. Early into her personal transformation, Snyder realized that digestion holds the key. “I never linked my constipation issues with my acne,” she says. “It’s a tremendous amount of work to digest food. It’s no wonder that eating a fast-food sandwich

with gluten bread, animal protein and cheese with casein pro-duces a mid-afternoon slump. They are hard to digest together and all at once, taxing body energy,” she explains. “Then, when you feel the inevitable drop in energy, you might turn to caf-feine or sugary soda, but that only brings on another slump.”

Good AdviceSnyder, who is now a vegan, suggests simplifying meals and starting them with whole, raw, plant-based foods like salads. She advises her clients to start the day with lemon juice in warm water. If they don’t feel like breakfast, she advises, “Don’t force yourself. Listen to your body, it knows best.” When hunger hits, Snyder blends a Glowing Green Smoothie—what she calls, “the star of the whole Beauty Detox program,” in her book. A batch of three to four servings requires seven cups of chopped spinach; six cups of chopped romaine lettuce; one-and-a-half cups of chopped celery; one banana; an apple and a pear, both peeled, cored and chopped; two tablespoons of fresh lemon juice and two cups of fi ltered water. She claims that drinking this smoothie can make a difference in just three days. She also lists 50 plant-based foods for specifi c body benefi ts because they are naturally alkaline-forming during digestion and assimilate more effectively than acid-forming animal protein, dairy, caffeine, alcohol and sugar. By improv-ing digestion, we end up feeling more energetic.

Timely EatingCarefully timed consumption is another key in Snyder’s beauty regimen. She recommends starting the day with a light smoothie, eating foods based on whole plants throughout the day, and then eating a raw salad and a vegetarian meal or some animal protein as an earlier dinner. Eating fruit by itself on an empty stomach helps it digest better than when com-bined with other foods that take longer to process. On hun-grier days, Snyder suggests turning to whole grains such as oats or quinoa, which are high in fi ber and lower in fat, or fi brous chia seeds. When energy is low, she advocates supplementing with bee pollen or a protein smoothie. She stresses, “Progress, not perfection,” as her mantra, advising that it’s better to take small steps and keep moving forward rather than try to change everything all at once. She believes that experiencing higher energy and beauty benefi ts provides effective incen-tives to continue instead of trying to stick to a strict, numbers-based plan that doesn’t take into account energy or digestion.

Ongoing Cleansing“The metaphor I use for healthy digestion is a waterfall versus a stagnant pond,” says Snyder. “You want your system to be moving, dynamic.” To keep digestive “sludge” out of our body’s systems, Snyder recommends a proven detox approach of drinking liquid only between meals to help foods digest easier. She particularly recommends her own Probiotic & En-zyme Salad, made with four cups of shredded cabbage; one inch of fresh ginger, cut into strips; one teaspoon of caraway seeds; and cold, fi ltered water, all left to naturally ferment in a jar at room temperature for about fi ve days—or refrigerated

Beauty FoodsKimberly Snyder Shows How to

Eat for Radiant Skin, Eyes and Hair

by Judith Fertig


raw sauerkraut from a health food store—to help fl ush out toxins. She also emphasizes supplementing with probiotics, such as her unique formula made from soil-based organisms. Infrared sauna treatments can also help leach heavy metals out of body fat and decrease cellulite. “These techniques have been around for a long time be-cause they work,” says Snyder. “As I always say, outer beauty is a refl ection of inner health.”

Connect at KimberlySnyder.com.

Judith Fertig blogs at AlfrescoFoodAndLifestyle.blogspot.com from Overland Park, KS.

For Beautiful SkinYouthfulRed bell peppersCoconut (fresh, milk, oil)AvocadosSpinach

RadiantWatercressFigsSweet potatoesCucumbersAcai

SoftPineappleAlmondsWalnutsFlaxseed

Unlined, wrinkle-freePearsCabbageTurmeric

Clear, blemish-freeFermented vegetables (e.g., sauerkraut)

ArugulaOnionsRaw apple- cider vinegarGarlicLemon

For Beautiful HairPumpkin seedsDulse (a type of seaweed)CarrotsRadishesNutritional yeast

For Beautiful EyesBright eyesPapayaBeetsBlueberriesApples

Eliminating dark circles and puffi nessCeleryCollard greensAsparagusBananas

For a Beautiful BodyFluid body movementBroccoliBrussels sproutsSesame seedsRomaine lettuce

Cellulite-freeFresh cilantro and parsleyBuckwheat and oat groats (whole oats)

Toned bodyKaleHemp seedsQuinoaMilletChia seeds

For an Inner GlowBee pollenSunfl ower seedsSproutsSpirulina (dried blue-green algae) or chlorella (high chloro- phyll algae)

Top 50 Beauty Detox Foodsby Kimberly Snyder

These foods work to improve specifi c body areas while promoting whole-body wellness. Such plant-based foods also improve digestion and raise energy levels.

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blueridgegreentravel

The Virginia Green Program contin-ues to evolve. Earlier this year, a new 501c3 non-profi t organization,

the Virginia Green Travel Alliance, was formed to support and expand its market-ing and outreach efforts. The program is a partnership of the Department of Envi-ronmental Quality, the Virginia Tourism Corporation and the Virginia Hospitality and Travel Association. The Virginia Green Program encour-ages green practices in Virginia’s tourism industry, and promotes green lodging, restaurants, wineries, events, attractions and meetings. More than 1,450 tourism businesses and organizations have self-certifi ed their environmental commit-ments with the Virginia Green program. The new organization was created to expand consumer-based marketing and the resources and services provided to Virginia Green partners. Virginia Green Coordinator Tom Griffi n is the executive director of the new organization. John Cario of the Hilton Garden Inn is the chair of its board of directors. Operating out of offi ce space in Richmond’s trendy Carytown Shop-

ping District, VGTA will initially focus on staff-level training and certifi cation opportunities, technical assistance and auditing services and innovative market-ing partnerships. The new organization will be able to pursue grants, sponsor-ships and promotional partnerships that support its mission of supporting green tourism in Virginia. In a recent conversation, Griffi n explained the importance of Green Travel Certifi cate training programs for both facilities and their staffs. The facility partners benefi t from having staff trained and knowledgeable in green practices, while employees will earn credentials that will allow them to work for Virginia Green-certifi ed partners.

Initial certifi cate trainings include:

Virginia Green All-Staff Certifi cate: A complete orientation of what it means to work in a Virginia Green-certifi ed facility. The class will cover core commitments, expectations, recycling systems, track-ing of environmental progress, green meetings and cost savings. It has been designed for all new-hire orientations.

Virginia Green Meeting Profession-als Certifi cate: In-depth instruction on how to be ready for, and attract, more green meetings business. The class will include instruction on how to design a green meetings sales package and how to address green requirements in requests for proposals. If educating facilities and employees on being green and staying green is one side of the coin for Griffi n and VGTA, educating the public is the other. To that end, the organization wants to increase public awareness of opportunities to “Travel Green in Virginia.” That includes asking travelers to provide constructive feedback on partner organizations and/or to fi ll out Virginia Green’s customer feedback cards. In addition to its outreach efforts to tourism organizations, VGTA is asking many businesses and non-profi t organi-zations for simple commitments to the program and to promote green travel to their staffs and member organizations. For instance, organizations can chal-lenge members and affi liates to hold green meetings and conferences. They also can look for green-certifi ed options when travelling, and “meet green” by having meetings and conferences at green-certifi ed facilities and working with staff to plan green events. Another way VGTA is reaching consumers is through the certifi cation of green festivals and events, which is an opportunity to engage and educate the public. In keeping with that initiative, VGTA’s fi rst regional green tourism proj-ect was the “Greening of the Richmond Folk Festival” in October. VGTA led the recycling and volunteer Green Team ef-forts for the event.

Virginia Green Travel Alliance

by Anne Piedmont


Griffi n and the VGTA want to work with convention and visitors bureaus and other regional tourism organiza-tions to market their communities, attractions and events as “Virginia Green Travel Destinations.” As they did with the Richmond Folk Festival, VGTA hopes to work with Virginia festivals to help them become as green as possible through joint marketing and partnership arrangements.

Furthermore, VGTA will offer:

Green Event Sponsorships: VGTA will work with certifi ed festivals and events to fi nd sponsors to help pay for recycling, composting, signage, staffi ng, eco-disposables and additional costs associated with green events.

Green Event Volunteer Networks and Training: The organization will work with local communities to develop and train volunteers and staff to support recycling and other green activities for festivals and other events.

For more information, visit Virgini-aGreenTravelAlliance.org.

Anne Piedmont is a writer and research associate based in Roanoke. For more information, visit PiedmontResearchAs-sociates.com.

The Second Annual Virginia Green Con-ference and Virginia Green Star Awards Celebration will be held December 8 and 9 at the Virginia Science Museum in Richmond. Griffi n says there will be workshops, tours and a Green Market-place featuring Virginia Green Suppliers and partner organizations.

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Pulitzer Prize winner Anna Quindlen had reached the top of the New York Times bestseller

list more than once, yet she relates in her memoir, Lots of Candles, Plenty of Cake, that she also yearned to be able to do a headstand, but felt she didn’t possess the necessary sense of balance. “That’s just a little story you tell your-self,” advised her personal trainer. Our bodies, Quindlen observes, are major appliances that deliver decades of faithful service with precious little downtime. She admits, “If the human body had a warranty, mine would have run out ages ago.” Still, she clung to a vision: “I want to be strong; strong enough to hike the mountain without getting breathless, strong enough to take a case of wine from the deliv-eryman and carry it to the kitchen.” Quindlen, who lives in New York City and New England, was also maintain-

ing an incorrect belief: It wasn’t her sense of balance that was holding her back, it was fear. After two years of trying, she was able to do a headstand. Along with a sense of accomplishment, this quirky achievement was a revelation as she ulti-mately concluded, “If I can do one thing like that, perhaps there are others.”

Take a StandPersonal empowerment is all about taking a stand—developing the vision, countering misguided beliefs, having a plan and then moving forward to be the best version of one’s true self. David Gershon and Gail Straub, of West Hurley, New York, authors of Empowerment: The Art of Creating Your Life As You Want It, contend that empowerment always starts with a desire for a better life. “We need to learn how to dream, how to boldly

and courageously reach for our highest visions,” says Straub. “Start with what’s working already and the vision of what life can be.” She likens self-empow-erment to “spiritual surfi ng, riding the wave where the energy, momentum and passion are.” As workshop leaders, they encour-age participants to transform limiting beliefs, determine what is meaningful for them, construct a compelling vision from that insight and then fi nd ways to manifest that vision. They address six key areas in which to become more power-ful and realize our personal best: physi-cal health, emotional health, relation-ships, work, fi nances and spirituality.

Physical HealthFirst, recognize what we’re already doing right—eating well, perhaps, or exercising—and then add another healthy activity. Cardiologist Suzanne Steinbaum, director of New York City’s Lenox Hill Hospital’s Women and Heart Disease, underscores that much of physical health is within our personal control. “Many lifestyle factors keep us from being physically healthy enough to lead a full life,” she says, including high blood pressure, high cholesterol, smoking, lack of exercise, poor diet, excessive alcohol consumption or drug use, stress and depression. “The good news is that lifestyle factors are within our power to change.” Steinbaum recommends starting small by changing one bad habit and then seeing how we feel. “Quit the diet soda or the sugar-sweetened beverages. Get rid of potato chips. Go for a walk. Put down your smartphone and spend some focused time with your child, a friend or even your pet. Then breathe… and just listen to how you feel.”

Emotional HealthOur emotions can be allies in achieving personal empowerment, advises Straub. For example, fear can alert us to dan-ger; joy can remind us to be grateful. However, when emotions cause pain and threaten derailment, it’s important to understand why, and then work through it. “Uncomfortable emotions let us know there is a problem to attend to, a wound to work on, thus allow-ing us to see our own truth,” explains

Powerful You! Six Ways to Create the Life You Want

by Judith Fertig


don Miguel Ruiz, Jr., of San Diego, California, author of The Five Levels of Attachment. “With awareness, we can observe our uncomfortable emotions, as they may be showing a belief we are holding that is no longer true for us.” “To work through our emotions, we have to be able to accurately sense what we are feeling and be able to express it in a healthy way,” adds Straub, like expressing anger after a tough commute by punching a desig-nated pillow or shouting into a closet. Furthermore, “We need to change the belief we’ve identifi ed that’s causing the painful emotional response.” Did the guy that cut us off in traffi c really do it maliciously? Third, learn to let go of a negative emotion that’s automatically triggered when someone or something presses our “hot button” by immedi-ately considering, “He must have been in a big hurry,” or “She doesn’t realize how offensive that remark could be,” realizing it’s their problem, not ours, and declining to make it ours. Achieving greater emotional calm is a huge step toward personal em-powerment.

RelationshipsActing on heartfelt emotions can help forge stronger and healthier relation-ships. “Sometimes, we say yes to a false image of ourselves or hide who we are in order to be accepted,” coun-sels Ruiz, noting that not presenting our authentic selves in relationships will weaken or replace true intimacy with a sense of loneliness and dis-tance. “Say, ‘I forgive, I accept and I let go.’” This paves the way to being genu-ine, which naturally leads to greater unconditional love and more fulfi lling and honest relationships. In romantic relationships, life coach Martha Beck, Ph.D., author of Finding Your Way in a Wild New World: Reclaiming Your True Nature to Create the Life You Want, suggests ditching the image of two people looking soulfully into each other’s eyes. “Realize that you’re both chang-ing all the time,” she says. Instead, envision two people walking side-by-side at the same pace, and a relation-ship that will continue to refresh and move forward, instead of getting stuck in well-worn patterns.

WorkCapability is one of the new guiding principles for self-empowerment at work, says Haydn Shaughnessy, a fellow at the University of California-Irvine’s Center for Digital Transformation and co-author, with Nicholas Vitalari, of The Elastic Enterprise. “It’s more about a broad-stroke capability,” he claims, such as public speaking, writing or troubleshooting and fi xing machinery. Capability means a strong skill that can be fi ne-tuned for a specifi c circum-stance; a talented generalist, rather than a narrow specialist. Shaughnessy recommends that we recognize and develop our best competencies in order to equip ourselves to both withstand economic adversity and help push our careers forward.

FinancesFiscal self-empowerment involves cultivating the confi dence that we will be able to obtain more money when needed. Beck maintains that anyone can create abundance that lasts. “Where people believe they get abundance, they will,” she says, as in friendships or creative problem solving. It’s the mixed internal messages of, “I need more money,” with, “There’s not enough to go around,” that can block the fl ow of abundance in our lives. Beck, who lives in San Luis Obispo, California, recommends throwing a “neurological toggle switch” to turn off the “lack-and-attack” part of our brains and turn on the “everything-is-going-to-be-all-right” area. This is realized through slowing down, relaxing and

meditating. “You have to relax to start dissolving the disbelief in the possibil-ity of having what you want,” she says. “Empty out the negative thoughts in order to gain the confi dence that abun-dance is yours.”

SpiritualityFollowing all of these fi rst fi ve steps also helps enhance our spirituality. Dennis Merritt Jones, of Simi Valley, Califor-nia, author of the new book, Your (Re)Defi ning Moments: Becoming Who You Were Born to Be, calls it “being pulled by vision,” rather than being pushed by pain. The motivational speaker believes that every encounter, event or circumstance is a portal to a redefi ning moment—a chance to connect with our authentic self. Jones cites seven characteristics of the authentic or timeless self: realizing our oneness in life, reverence for that life, fearlessness because we know we’re part of something bigger, integrity, humil-ity, equanimity and unconditional love. “When these qualities become the norm in our daily lives, we’ll know we are liv-ing from the authentic self,” he says. Jones urges us to live “more verti-cally.” He explains, “We exist on what I call the surface of life, a horizontal pathway where we go about our daily routines. We often don’t hear the siren call from the depths of our being because we are so busy ‘doing’. It’s the authentic self that’s eternally calling us to be who we were born to be.” He describes a “sacred intersection” where we can turn from the horizontal everyday and move in a vertical direc-tion to the depths of our souls or the heights of our imaginations via mindful-ness and self-enquiry. Fortunately, every moment of every day offers this opportu-nity to expand our being. The key ques-tion is, “Will we be consciously present enough to recognize the opening and step through the door?” These experts concur there is no fi nish line for self-empowerment or attaining the perfect place to stay. It’s a “sustainable growth process,” says Gershon, an ideal project for the rest of our lives.

Judith Fertig blogs at AlfrescoFoodAndLifestyle.blogspot.com from Overland Park, KS.


According to a poll by the Center for a New American Dream in 2005, three out of four Americans wish the holidays were less materialistic. Traditionally rooted in

family, faith and joy, the season can be marred by commercial-ization. Instead, inspire the whole family to take a “buy less, get more” approach so that everyone can experience the essence of what many consider the most wonderful time of the year.

Raise AwarenessThe Campaign for a Commercial-Free Childhood (CCFC) reports that U.S. companies now spend about $17 billion an-nually marketing to children, up from $100 million in 1983. Many kids are formulating wish lists year-round, due to the continual bombardment of alluring commercials. CCFC As-sociate Director Josh Golin attests that the holiday season is a perfect time to start discussing the power of advertising and the techniques used. Teens are especially sensitive to the no-tion of being manipulated by adults. For children under 8 that can’t yet comprehend the persuasive intent of commercials, limit screen time with all devices. Golin advises that the scope of commercialism has changed radically. “It’s no longer just television commercials, but also Internet, cell phones and video games. Plus, chil-dren’s media characters are placed on every type of product imaginable. Think about limiting commercialism in all forms; you can’t just turn off the TV.”

Manage ExpectationsStart before the holidays. “Talk to kids about how you’ll celebrate the holidays in your own home, noting that it might be unique. Focus on aspects that aren’t gift-related,” suggests Golin. Plan food-focused traditions such as baking together and special group meals. Generate excitement around

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spiritual aspects of the season or visits from out-of-town family members. When shopping together for gifts, make a plan and stick with it, letting everyone know its purpose beforehand. Resist impulsive purchases trumpeted by store promotions.

Connect with KidsNew American Dream’s Simplify the Holidays guide at Tinyurl.com/SimplifyTheHolidays encourages families to reconnect by participating in meaningful activities such as neighborhood caroling, building a gingerbread house, preparing gift boxes for the homeless, taking a nature hike or making a feeder for backyard birds. Explore volunteer projects as a family, letting the chil-dren’s interests lead. If kids are attracted to water, pick up litter along a shoreline. In the spirit of the season, donate gently used clothing, books and toys to a shelter. For animal lovers, contribute time or materials to a local animal rescue or rehabilitation center. Attend community events such as musical performances, plays and art exhibits. Seek out inexpensive or free local activities. Kids are often enthralled by a simple tour of neigh-borhood Christmas lights.

Gift BuyingMake gift purchases consistent with the family’s values. Golin suggests resisting the temptation to buy the season’s “hot” products. “Resist buying what’s advertised the most. We have power as parents and as part of a larger culture to believe there’s no such thing as a must-have toy or holiday

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gift.” Instead, search for timeless, high-quality items that are eco-friendly and fair trade. Try wooden toys for babies and toddlers or a bamboo skateboard for teens. Ads can make a toy look appealing because it’s brand-new and ready-to-use, but homemade gifts can be a more meaningful alternative. New American Dream suggests constructing a rope swing or wooden sandbox for little ones. Given a comfortable timeframe, children can gift grownups homemade green cleaning products or re-potted herb and houseplant clippings. All ages can give away the last book they read and kick off a year-round book ex-change. Forego more tangible items by gifting experiences like a zoo membership, bowling gift cards or movie tickets, or make a charitable donation to a cause that the recipient supports. Let friends and family make shopping easier by inviting them to create such a gift registry at SoKindRegistry.com.

UnplugAlways plan for quiet time. It reduces exposure to holiday marketing, creates opportunities for family bonding and fosters independent children. Golin observes, “We can all be better about trusting our kids to entertain themselves. When reducing screen time, we don’t necessarily need to suggest activities to kids. Give them the space to be bored for a minute and be amazed at what they come up with on their own.”

Meredith Montgomery publishes Natural Awakenings of Mobile/Baldwin, AL (HealthyLivingHealthyPlanet.com).


greenliving

Many of us have grown disen-chanted with expensive, com-mercial beauty products that

include toxic and even cancer-causing ingredients. Fortunately, safe, natural and affordable alternatives—including homemade shampoos, conditioners, moisturizers, bath salts, body scrubs and butters—are stocked at many natural grocers and health food stores. We all want to avoid phthalates, cetyl alcohol, triclosan, sodium laureth sulfate, parabens and many other poi-sonous chemicals commonly found in lotions, creams, scrubs, oils, perfumes and makeup products that may not be listed on labels. “You want to know what’s in your product,” says Janice Cox, of Medford, Oregon, the bestsell-ing author of Natural Beauty at Home and Eco-Beauty. “If you’re making your own, you’re in control.” Cox remarks, “Ingredients are ab-sorbed through the skin, our largest or-gan. It’s why some medicines like birth control, pain relief and nicotine patches are effectively applied externally; it’s also why toxic ingredients placed on our skin can be so harmful.” Her recommended solution is simple: The kitchen cabinet harbors solutions to the dry and dull skin that plagues many this time of year, sham-poo residues that result in drab hair,

and less-than-glowing skin due to a suboptimal holiday diet. “Many products require only one or two ingredients and take minimal time to make,” says Cox. “Plus, they cost only pennies. Who wouldn’t choose that over a $30-an-ounce mysterious chemical soup?” Honey is a Cox favorite for several reasons, including its antimicrobial ef-fects: a dab on a blemish or insect bite can zap it overnight. “Honey has high potassium content, making it almost impossible for bacteria to survive in,” she explains. It’s also a good source of B vitamins thiamine, niacin, ribofl avin and pantothenic acid, plus minerals like iron, zinc and manganese. In this case, what’s absorbed through skin is literally nourishing our body’s entire system. Honey is also a powerful humec-tant, helping to prevent loss of moisture from skin and hair. Cox recommends dropping a tablespoon or two in a warm bath to soothe rough skin with-out stickiness, a conditioning mixture of honey and olive oil to produce silky hair and an apple-honey toner to facili-tate glowing skin. She also recommends an easy shampoo that contains nothing more than natural soap (like Dr. Bronner’s), water and a little vegetable oil for dry hair. “It doesn’t foam up like commer-

Eco-BeautyHomemade Shampoos, Lotions and PerfumesMake Great Gifts

by Kathleen Barnes

cial shampoos, but it gets hair much cleaner,” she advises. Homemade beauty products are a natural outlet for anyone that loves to cook or craft. Make a small batch—ex-periment with an array of essential oils to create a preferred scent to suit individual tastes, and add or subtract the amounts according to skin and hair types. “Take it a step further and make pretty gift packages with glass bottles, jars or tins embellished with ribbons, personal artwork or anything else that taps into your creative juices,” says Cox. “Your friends and family will be espe-cially happy to receive and use them.”

Kathleen Barnes is the author of numerous natural health books and publisher at Take Charge Books. Connect at [email protected].

Simple Natural Beauty IngredientsHere are a few favorite ingredients for home treatments:

Honey is perfect for conditioning dry, damaged hair and rinses out easily.

Sour cream makes a great facial mask for softening and cleansing a dull complexion.

Green tea is packed with antioxi-dants and tones skin with no need to rinse off.

Oatmeal can be used instead of soap to cleanse all skin types.

Pineapple juice soothes tired feet and softens rough patches.

Baking soda works head to toe as a hair rinse, facial scrub and bath soak.

Olive oil in a nail soak keeps nails clean, fl exible and strong.


Body Butter

Yields 4 ounces

This is a rich, buttery cream that makes a wonderful all-over body cream. It contains four well-known skin condi-tioning oils.

¼ cup grated cocoa butter 1 Tbsp coconut oil 2 Tbsp light sesame oil 1 Tbsp almond oil 1 Tbsp grated beeswax

Combine all the ingredients in a heat-re-sistant container. In the microwave or on the stovetop using a double boiler, gently heat until the mixture just begins to melt. Remove from heat and stir well until the wax and cocoa butter are melted and all ingredients are mixed together. Pour into a clean container and allow it to cool completely. Spread a small amount of the body butter on the skin.

Basic Shampoo Yields 8 ounces

If hair is oily, the optional vegetable oil may be omitted, but if hair is dry or damaged, include it. This is a great shampoo for all hair types because it’s gentle on hair and won’t strip away the natural oils.

½ cup water ½ cup mild natural liquid soap (like Dr. Bronner’s or any Castile soap)½ tsp light vegetable oil (optional)

Gently stir all the ingredients together, being careful not to beat the mixture or it will create foam. Pour the shampoo into a clean plastic container. Shampoo as normal, and then rinse well with cool water.

Solid Perfume Yields 1 ounce

Solid perfume and scents have always been popular because they are long-lasting, easy to carry and discreet—just rub them on—no need to waste them by spraying the air.

1 Tbsp grated beeswax1 Tbsp almond oil 8 drops essential oil or mixture of oils (peach, orange, sandalwood, vanilla or lavender)

In a heat-resistant container or small saucepan, gently heat the beeswax and oil until it melts. Stir in the scented oil, pour into a clean, small container and allow the mixture to cool completely. Rub a fi nger across the solid perfume and apply the scent to pulse points or anywhere else.

Recipes courtesy of Janice Cox, author of Natural Beauty at Home, Natural Beauty for All Seasons, Natural Beauty from the Garden and Eco Beauty.

Raw Sugar Body Scrub

Yields 10 ounces

Raw sugar is well-suited for freshening skin. Using a body scrub helps rid skin of surface impurities, enabling it to re-tain more moisture and look healthier. It also boosts circulation, which ener-gizes the whole body.

1 cup raw sugar ½ cup light oil, such as almond or sunfl ower½ tsp vitamin E oil

Mix together all ingredients and pour into a clean container. Massage a table-spoon or two at a time all over the body to gently exfoliate and moisturize skin.

Muscle-Soothing Bath Salts

Yields 24 ounces

This is the perfect bath to relax and re-fresh the whole body. Add a few drops of essential oils to the mixture for scent.

1 cup kosher or sea salt 1 cup baking soda 1 cup Epsom salt

Mix together all ingredients and pour into a clean, dry container. Pour one cup of the mixture into a warm tub slowly, allowing the salts to dissolve completely. Soak for at least 20 min-utes, but no more than 40 minutes.

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What’s on the family pet’s wish list this year? Family mem-bers can have fun creating

interactive toys and games that are easy on the holiday budget. According to a recent American Pet Association survey, three out of four owners buy gifts for their pets dur-ing the holiday season to the collec-tive tune of $5 billion. Dogs and cats receive new sweaters and boots, collars and leashes, toys and treats. Yet, what they really crave is attention. “Too often, pets are left alone for eight hours a day, leading to anxiety, frustration and unwanted behaviors. It’s important that they’re mentally chal-lenged, learn new commands and have fun,” says Dr. Mary Gardner, co-found-er of Lap of Love Veterinary Hospice, in Los Angeles. “Cognitive decline and muscle wasting, common in older pets, can both be thwarted with games person-alized for age and ability.”

Special Dog TreatsLook for sturdy wooden puzzles that hide a treat behind doors that pull or slide open. Advanced puzzles involve a multi-step solution. Following

PLAYFUL PET GIFTSAnimals Love Interactive Toys and Games

by Sandra Murphy

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dog treat cookbooks will keep dedi-cated bakers in a canine’s good graces throughout the year. Write an activity—a walk, trip to the dog park, game of fetch or a doggie/human dance party—on a few index cards. “Teach the dog to choose by rubbing one card with a sodium-free bouillon cube,” suggests Eileen Proctor, a pet lifestyle expert in Denver. “As soon as the dog sniffs the card, reward with praise and the des-ignated gift. Once the game is learned, there is no need to keep scenting the cards.” Turn up a corner of all the cards for easy pickup.

Purrfect for CatsCats may like to play it cool, but

bring out a laser pointer and they act like kittens again. To mimic hunting instincts, play hide-and-seek with kitty’s food; put holes in

a closed box with special bits of dry food inside, then let her paw it out or roll the box.

Place a too-large-to-swallow jingle bell inside an empty toilet paper roll and tape the ends shut for a charm-ing-sounding toy. An

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with crinkly cellophane and sewn shut makes an intriguing toy to drag around. Improvise a fi shing pole from a colorful dowel rod and heavy twine with a pet- and planet-friendly item tied on the end for a pet to chase. Cats love to squeeze themselves into small spaces or relax in larger ones, so pass along gift boxes.

Pretty-Bird Specials In the wild, birds spend most of their time foraging for food. Mimic a wilderness search by hiding food beneath an un-used, unbleached coffee fi lter or a large lettuce leaf. Cut food in pieces big enough to hold in a claw to help hone balance. Hide seeds in a made-for-birds piñata, available at pet supply stores. Puzzle boxes range from reach-in-for-food versions to slide-a-door or pull-a-knob diffi culty levels.

Fun for FishBetta (Siamese fi ghting) fi sh love to rest near the surface, so provide a leafy hammock, available where supplies are sold. Finned friends get exercise as they chase a laser pointer’s red dot through

Pet PrecautionsAs with kids, don’t shower all the surprises on a pet at once. The choices will be overwhelming. In-stead, rotate them while keeping one favorite on hand.

Check for loose knobs or small parts on toys and around the house; any-thing that can break off from a strong bite. Favor smooth, rounded edges.

Puzzles and other toys are for supervised play only.

Never point a laser light at a pet’s eyes—it can severely damage their vision.

Poinsettias can be poisonous to pets—keep them out of reach or out of the house.

Because a dog or cat’s tongue is rough, if they chew on tinsel, rib-bon, yarn or other textured wrap-pings or decorations, it’s likely to get swallowed, which can lead to a medical emergency.

the water. A new plant or ping-pong ball fl oating on the surface provides added entertainment. Moss balls are a good place to hide food and also help keep the water clean. A ceramic log lets fi sh hide inside.

Climbing CrabsHermit crabs are social animals, both curious and amusing. The gift of a new shell or two during

molting season is appreciated. Flat-topped rocks with tex-tured sides, large enough to

not tip over, provide a differ-ent view. Fibers like those used for macramé, hung from the lid of the tank almost to the fl oor

mimic rope climbing. Upside-down terra cotta fl ower pots, in different sizes and covered with netting, provide more surfaces and heights to explore. “Time spent together is a gift for both the giver and the recipient,” says Proctor. “It’s more thoughtful than anything you can fi nd in a store. You always get back more than you give.”

Sandra Murphy is a freelance writer in St. Louis, MO. Connect at [email protected].

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Middlesworth and Pine are among thou-

sands adopting a Grati-tude Challenge to help develop their gratitude refl ex and cultivate a more positive outlook on life. Gratitude can take many forms, but typically participants pledge to refl ect upon and express it daily with the help of email prompts from a sponsoring organization. A gratitude practice can help grow ap-preciation for the strangers that better our lives. It can also deepen our grate-fulness for the signifi cant others we sometimes take for granted. Approaching a milestone birthday, retired businessman Walter Green set out on a year-long journey to visit 44 people that he credited with changing his life to initiate conversations about their infl u-ence, which he recounts in the book This is the Moment! While the relationships were already solid, according to Green,

“In many cases, it was the most signifi cant conversa-tion we ever had.” Gratitude is a small act with a big payoff, Green observes. “The person receiving gratitude appreciates knowing they made a difference, but the giver is the greatest recipi-ent. It feels good to ex-

press gratitude, plus you are freed from future regrets that you didn’t express it when you had the chance.” Patricia Brugioni, a Christian Sci-ence nurse from Chicago, has been sharing three things she’s grateful for on social media on a daily basis since taking a fi ve-day online challenge ear-lier this year. “I am a grateful person by nature, but now I am claiming the good that is coming to me and learn-ing to cherish things without feeling like I have to earn them,” she says.

Connect with freelance writer April Thompson at AprilWrites.com.

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“A town can be such a blessing. Neighbors always pull together when there’s a tragedy or natural disaster. The boundaries diminish and yards become one... we eat in each other’s kitchens, supervise each other’s children, share vehicles and generally watch out for each other. I believe it is God’s way of reminding us that we’re one family and each of us provides the strength and foundation for the other.”

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To have your event included in the Calendar of Events, please [email protected] or visit NABlueRidge.com for guidelines and to submit entries. Calendar entries are due by the 5th of the month prior to publication.

calendarofevents

SATURDAY, NOVEMBER 1Greenway Memory Miler – 7:30-8:30am. Race to benefi t the Alzheimer’s Association Central and West-ern Virginia Chapters and Virginia Amateur Sports. See website for fees. Wasena Park, 1119 Wiley Dr, Roanoke. CommonwealthGames.org/Special-Events/Greenway-Memory-Miler.

THURSDAY, NOVEMBER 6Energy Healing and Awareness – 6-7pm. Learn how energy affects your daily life and health and how you can benefi t from energy awareness and Reiki. $10/person. Pre-registration is required. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christians-burg. 540-381-6215. LifeInBalanceCenter.com.

FRIDAY, NOVEMBER 715th Annual Green Living and Energy Expo – 10am-6pm. Continues through Saturday, November 8, 10am-4pm. Learn practical ways to green your lifestyle! Sponsored by the Association of Energy Conservation Professionals. Free. Roanoke Civic Center Exhibit Hall, 710 Williamson Rd, Roanoke. 540-745-2838. AECPES.org/Expo/Expo.shtml. [email protected].

Community HU Song and Introductory Book Dis-cussion in Lynchburg − 7pm. Community HU song followed at 7:30pm with an introductory Eckankar book discussion on Eckankar: Key to Secret Worlds

by Paul Twitchell. Harmonic Wave Wellness Center, 3201 Hill St, Lynchburg. 540-353-5365. Sponsored by Eckankar Center, Roanoke. [email protected]. Eckankar.org.

SATURDAY, NOVEMBER 8Sleep Tight: Say So Long to Insomnia Workshop – 9:30am-5:45pm. Learn dozens of p ractical strategies and experience Hemi-Sync as a powerful tool to support deep, restorative sleep. Pre-registration is required. $85/person. KeyQuest, Floyd County. 540-651-2727. KeyQuest.US.com.

Children’s Emotional Learning Group: All Feelings Are Important – 10am-12pm. Continues on Saturday, November 22, 10am-12pm. Presented by Crystal Addison, A.A.S. Human Services. $15/child; multi-child discount $10/child. Pre-registration is required. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christiansburg. 540-381-6215. LifeInBalanceCenter.com.

TUESDAY, NOVEMBER 11Veteran’s Day Observance - 10am-5pm. Special music, guest speakers and recognition of all veterans. Free admission until noon. National D-Day Memorial, 3 Overlord Circle, Bedford. 540-586-3329. DDay.org.

THURSDAY, NOVEMBER 13Worry Workshop – 6-7:30pm. Learn how worry is af-fecting your life and how you can let worry work for you.

$15/person. Pre-registration is required. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christiansburg. 540-381-6215. LifeInBalanceCenter.com.

FRIDAY, NOVEMBER 14Land and Link Photography Competition and Exhibi-tion. Blue Ridge Land Conservancy, 722 First St SW, Ste L, Roanoke. 540-985-0000. BlueRidgeLandConservancy.org.

SATURDAY, NOVEMBER 15Arts, Crafts and More – 9am-5pm. Area artisans, crafters, authors and musicians offer their wares for the perfect holiday shopping experience. Sponsored by the GFWC Bedford Women’s Club. $2/person. Bedford Elementary School, 806 Tiger Trail Rd, Bedford. 603-472-3642. BedfordWomensClub.org.

Law of Attraction Workshop – 9:30am-5:45pm. Create the abundance, health and relationships you desire by learning and applying the key concepts of the Law of Attraction. Pre-registration is required. $85/person. Key-Quest, Floyd County. 540-651-2727. KeyQuest.US.com.

Eckankar Book Discussion in Floyd − 11:30am-12:30pm. Eckankar book discussion on Stranger by the River by Paul Twitchell. Floyd Library, 321 W Main St, Floyd. 540-353-5365. [email protected]. Eck-Virginia.org. Eckankar.org.

Angel Card Party – 6-8pm. Enjoy a 15-minute Angel Card Reading, light refreshments, raffle drawings and discounted Hay House books. $15/person. Pre-registration is required. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christiansburg. 540-381-6215. LifeInBalanceCenter.com.

TUESDAY, NOVEMBER 18Parenting with Positive Discipline – 6:30-7:30pm. Learn how discipline practices originated, how they have changed and why techniques that parents use today

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WEDNESDAY, DECEMBER 314th Annual Serving the Kids First Dinner – 5:30pm. Cocktail hour and silent auction followed by dinner and a lively performance by the Club Kids. Tickets start at $125 and sponsorships at $1,000. Hotel Roanoke and Conference Center, 110 Shenandoah Ave NW, Roa-noke. Sponsored by: Boys & Girls Clubs of Southwest Virginia, Roanoke. 540-985-8600. BGCSWVA.org.

SATURDAY, DECEMBER 6Monroe Institute Excursion Workshop – 9am-6pm. Continues on Sunday, 9am-5:30pm. Easily access expanded states of consciousness using Hemi-Sync technology to realize more of your untapped potential. Pre-registration is required. $190/person. KeyQuest, Floyd County. 540-651-2727. KeyQuest.US.com.

20th Annual Winterfest Holiday Celebration – 10am-5pm. Continues through Sunday, December 7, 11am-5pm. Local arts and crafts exhibits, refreshments, children’s activities, a visit from Santa and other festive activities. The Jacksonville Center for the Arts, 220 Parkway Ln S, Floyd. 540-745-2784. [email protected].

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are ineffective and potentially damaging. Sponsored by: Parenting SOS. Free. Salem Public Library, 28 E Main St, Salem. 540-239-0287. [email protected].

Spiritual Experiences Discussion − 7-8pm. Open discussion of past-life memory, insightful dreams, déjà vu, inner guidance, soul travel and more. Free spiritual experiences guidebook with audio CD provided. Ecka-nkar Center, 1420 3rd St SW, Roanoke (fi rst fl oor, back far right offi ce). 540-353-5365. [email protected]. Eck-Virginia.org, Eckankar.org.

WEDNESDAY, NOVEMBER 19Bedford Festival of Trees – 9am-5pm. Continues through December 31. Come and see all the different decorated trees inside and outside the building. This year’s theme is “Christmas on the Homefront, 1944.” Bedford Welcome Center, 816 Burks Hill Rd, Bedford. 540-586-3329. VisitBedford.com.

Living Well Monthly Series: Befriending the Dark-ness: A Creative Exploration of the Shadow – 6-7pm. Workshop conducted by Jenny Finn, LSW, PhD, explor-ing the lessons taught by a person’s shadow. $10/person. Pre-registration is required. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christians-burg. 540-381-6215. LifeInBalanceCenter.com.

SATURDAY, NOVEMBER 22Crooked Road 24-Hour Ultra – 8am. Continues through Sunday, November 23, 8am. Course consists of a simple loop measured at 0.950423 mile with one hill. $65. Waid Park, Rocky Mount. Sponsored by the Crooked Road Running Club. Online registration available at Ultra-SignUp.com. [email protected]. CrookedRoadRunning.com.

Star City Half Marathon and 10K – 8am. Sponsored by Star City Striders. See website for fees. Ramada Inn, corner of Wiley Dr and Franklin Rd, Roanoke. StarCityStriders.com.

THURSDAY, NOVEMBER 27Drumstick Dash – 9am. 5K (3.1 mile) race/family walk to benefi t the programs of the Rescue Mission. Entry fees vary by class. For registration info, visit DrumstickDash.net. Suntrust Plaza, 106 Franklin Rd SE, Roanoke. Sponsored by the Rescue Mission Ministries, Roanoke. 540-343-7227. RescueMission.net.


sundayUnity of Roanoke – 9 and 11am services. All welcome. 3300 Green Ridge Rd NW, Roanoke. 540-562-2200. Offi [email protected]. UnityOfRoanokeValley.org.

Unity in the Seven Hills – 10-11am. Sunday service. Free. 3522 Campbell Ave, Lynchburg. 434-845-5832. [email protected]. UnityInTheSevenHills.org.

Community HU Song – 10-10:30am. Second Sunday of each month. Singing HU has helped people of many differ-ent faiths open their hearts more fully to the uplifting pres-ence of God. Eckankar Center, 1420 Third St, Roanoke (fi rst fl oor, back far right offi ce). 540-353-5365. [email protected]. Eck-Virginia.org. Eckankar.org.

Valley Community Church – 10:30am. Practical solutions based on the teachings of Jesus. Services include varied musical programs; refreshments served afterward. Also streaming live on the Internet. All wel-come. Nursery available. 5000 Carriage Dr, Roanoke. 1 block off Rt 419, behind the McDonald’s at Oak Grove Plaza. 540-774-5512. VCCDS.com.

Eckankar Worship Service – 11am-Noon. Second Sunday of each month. During each Worship Service we explore a spiritual topic and practice simple spiritual exercises to help gain personal experience with the light and sound of God. All welcome. Eckankar Center, 1420 Third St, Roanoke (fi rst fl oor, back far right offi ce). 540-353-5365. [email protected]. Eck-Virginia.org. Eckankar.org.

Peace Readers Book Group – 2pm. Last Sunday of every month. Book group focusing on titles that help to create a culture of peace. For more information, check the calendar on our website. All are welcome! Free. The Peace Practice, 3200 Memorial Ave, Lynchburg. 434-609-3437 ThePeacePractice.com.

Flow Yoga – 4:30-5:30pm. Practice yoga in a fun, safe, intelligent, well-stocked studio. No registration required; drop in any time. Bedford Yoga Center, 715 Liberty St, Bedford. 434-944-1150. YogaBedford.com.

mondayFlow Yoga – 5:30-6:30pm. Practice yoga in a fun, safe, intelligent, well-stocked studio. No registration required; drop in any time. Bedford Yoga Center, 715 Liberty St, Bedford. 434-944-1150. YogaBedford.com.

Creating Your Joy: Yoga to Manage Your Mood – 7-8:15pm. Join us for a gentle yoga class that emphasizes balancing the nervous system and mood regulation. $12 drop-in or purchase a class card. All are welcome! Inner Wisdom Yoga and Psychotherapy, 1420 Third St, Roanoke. 540-798-8478. [email protected].

A Course in Miracles – 7-9pm. All welcome. Love offer-ing. Unity of Roanoke Valley, 3300 Green Ridge Rd NW, Roanoke. 540-562-2200 x10. UnityOfRoanokeValley.org.

tuesdayKid’s Yoga – 4:30-5:15pm. Beginner’s class aimed at being light and engaging for children. Call to pre-register. Ages 4-11. Free/ fi rst session; $8/one session; $36/six sessions. Life in Balance Counseling and Well-ness Center, 125-D Akers Farm Rd, Christiansburg. 540-381-6215. LifeInBalanceCenter.com.

Beginner’s Yoga – 5:30-6:45pm. Also Thursdays 4:15-5:30pm and Fridays 9:30-10:45am. Increase your strength and fl exibility. No experience necessary. First session is free; call to pre-register. $12/one session; $48/six sessions. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christiansburg. 540-381-6215. LifeInBalanceCenter.com.

Zen Meditation Group – 6-7pm. Meditation in-struction is available. Stone Mountain Zendo, Christ Episcopal Church, 1101 Franklin Rd SW, Roanoke. 540-345-5932. [email protected].

Kripalu Yoga – 6-7pm. What distinguishes a kripalu yoga class is an emphasis on bringing awareness to the physical sensations, emotions and thoughts that arise throughout the practice. Accessible to all levels. Bedford Yoga Center, 715 Liberty St, Bedford. 434-944-1150. YogaBedford.com.

Edgar Cayce Search for God group – 7:30-9:30pm. New members welcome. 413 Dunton Dr, Blacksburg. 540-552-2873. [email protected].

My Co-op 101. Learn more about a cooperative busi-ness and how to make the most of your ownership. Last Tuesday of every month. Free to owners; walk-ins welcome. Please call to reserve a space. Roanoke Natural Foods Coop, 1319 Grandin Rd, Roanoke. 540-343-5652. RoanokeNaturalFoods.coop.

wednesdayMindfulness Self-Care for Practitioners – 9-10am. Sec-ond and fourth Wednesday of each month. Hosted by Alan Forrest, LPC, LMFT. Practice mindfulness for 30 minutes and then enjoy an open discussion for 30 minutes. Free-will offering. Pre-registration is required. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christiansburg. 540-381-6215. LifeInBalanceCenter.com.Life in Balance Open House – 10am-6pm. Stop by and check out all of our great services. No appointment necessary. Life in Balance Counseling and Wellness Center, 125-D Akers Farm Rd, Christiansburg. 540-381-6215. LifeInBalanceCenter.com.Prayer and Meditation – Noon-12:20pm. Add your energy to the peaceful environment of our chapel and be lifted up through the use of positive affi rmations during this sacred time of prayer and focused attention. Unity of Roanoke Val-ley, 3300 Green Ridge Rd, Roanoke (at the Woodhaven in-tersection). 540-562-2200. UnityOfRoanokevalley.org.Zen Meditation Group – 6-7pm. Meditation in-struction is available. Stone Mountain Zendo, Christ Episcopal Church, 1101 Franklin Rd SW, Roanoke. 540-345-5932. [email protected]. Meditation, Reading and Book Discussion – 6:30pm meditation; 7-8:30pm reading and book discussion. Visit website for current book. Valley Community Church, Divine Science, 5000 Carriage Dr, Roanoke. One block off Rt 419, behind McDonald’s at Oak Grove Plaza. 540-774-5512. VCCDS.com. New River Valley Unity Study Group – 7:30-9pm. Medi-tation, introspection and discussion. Free. Location varies. Call for details: Bev 540-763-2410 or Betty 540-639-5739.

thursdayHot Yoga – 6-7pm. Better suited to the student with some prior yoga experience, this class incorporates a faster

ongoingevents pace, high temperatures and fun music. No registration required; drop-in any time. Bedford Yoga Center, 715 Liberty St, Bedford. 434-944-1150. YogaBedford.com.

Laughter Yoga – 6-6:30pm. Laughter yoga is held every fi rst and third Thursday of the month. No experience required. Free. Blue Ridge School of Massage and Yoga, 2001 S Main St, Ste 106, Blacksburg. 540-392-3723 or 540-544-6820. Laugh4u.org.

Mysore Yoga – 6-7:30pm. Deepen your experience of yoga. $10/public; $5/students. Blue Ridge School of Massage and Yoga, 2001 S Main St, Ste 106, Blacksburg. 540-392-3723 or 540-544-6820. BlueRidgeMassage.org.

Roanoke Community Drum Circle – 7pm. Express yourself through rhythm. Free. Grandin Village, Courtyard of Raleigh Court Baptist Church, corner of Memorial Ave and Grandin Rd, Roanoke. Sponsored by Plowshares, Roanoke. 989-0393. PlowshareVa.org.

fridayVinyasa Flow Class – 9:30-10:45am. Class is open to all levels. $10/public; $5/students. Blue Ridge Blue School of Massage and Yoga, 2001 S Main St, Ste 106, Blacksburg. 540-392-3723 or 540-544-6820. BlueRidgeMassage.org.

Alzheimer’s Support Group – 3-4pm. Meets every third Friday of the month in the Woodland Studio at the Village Center at Warm Hearth Village. Members will discuss issues that arise from caring for a loved one with dementia. Light refreshments available. Free. Warm Hearth Village, 2603 Warm Hearth Dr, Blacksburg. 540-552-9176. Retire.org.

saturdayZen Meditation Group – 9-10pm. Meditation in-struction is available. Stone Mountain Zendo, Christ Episcopal Church, 1101 Franklin Rd SW, Roanoke. 540-345-5932. [email protected].

Free Science-Based Natural Health Information – 10am-5pm. Second Saturday of each month. Drawings for free gift certifi cates, proven wellness information and great savings opportunities. The Well, 1764 Patriot Ln, Bedford. 540-587-9000; 877-843-9355. [email protected].

Monthly Silent Peace Vigil – Noon. Third Saturday of each month. All welcome. Downtown Roanoke City Market Building, 32 Market St, Roanoke. Sponsored by Plowshares, Roanoke. 989-0393. PlowshareVa.org.

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H2O AT HOMEJean Cox, Founding Director360-271-9525MyH2OatHome.com/Jean

Ground-floor business opportuni-ty. Earn “green” while helping others go green with your own home-based business. Be among the fi rst advisors in Virginia and help launch the East

Coast. Incentive packages available to experienced leaders. Call for more information. See ad, page 24.

CHURCHESECKANKAR, RELIGION OF THE LIGHT AND SOUND OF GOD1420 3rd Street SW, Roanoke, VA 24016 [email protected]

Are you looking for the personal experience of God, every day? Each of us is connected to God through Divine Spirit (the ECK), which can

be heard as Sound and seen as Light. Connect with a spiritual community of people who share your desire for truth See ad, page 18.

ROANOKE METAPHYSICAL CHAPELRev. Reed Brown, Pastor1488 Peters Creek Rd., NW Roanoke, VA 24017540-562-5122 RoanokeMeta.org

We are a metaphysical church with spiritualist roots. We offer classes, workshops and speakers throughout the year, and we teach and practice positive spirituality. Sunday servic-es: adult study, 9:30 a.m.; spiritual

healing, 10 a.m.; worship service, 11 a.m. Weekly classes and weddings. All welcome!

To be included in the Community Resource Directory, please email [email protected] or visit NABlueRidge.com for guidelines and to submit entries.

communityresourcedirectory

ANIMALS AND PETS – SUPPLIES

NATURE’S EMPORIUM3912 Brambleton Ave., Roanoke, VA 24018540-989-8020MyNaturesEmporium.com

The largest selection of pet gifts, toys, beds and healthy foods and treats for all the special mem-

bers of the family. Natural and holistic pet food, wild bird and garden supplies. See ad, page 23.

ANIMALS AND PETS - VETERINARIANS

CONCORD VETERINARY SERVICESLori Leonard, BS, DVM, LFHOM8908 Village Hwy., Concord, VA 24538434-993-2403ConcordVetServices.com

Discover methods of support and comfort for your beloved animals. For 20 years we have offered homeopathy and other holistic modalities as well as

conventional veterinary care. New patients welcome!

HOLISTIC VETERINARY CONSULTANTSMarjorie M. Lewter, DVM2401 S. Main St., Blacksburg, VA 24060540-616-9247HolisticVeterinaryConsultants.com

Professional guidance for clients with many issues including vaccines, nu-trition and special health problems. Geriatric care, cancer support and hospice care. Routine medical care for small animals, farm animals and horses.

Integrative medicine including acupuncture, botanical medicines, chiropractic and homeopathy. Discover the power of holistic medicine. See ad, page 18.

BODYWORK – REIKI

LUELLA CROCKETTUsui Reiki Practitioner229 Union St., Salem, VA 24153540-397-1355LuellaCrockett.WordPress.comLuellaCrockett@gmail.com

Reiki sessions available at Grandin Gardens every Wednesday and in Salem by appointment. Amethyst BioMat, Bach Flower Remedies and Young Living Essential Oils are

combined to create a relaxing healing session as unique as you. Buy 2 Get 1 Free. See ad, page 22.


HEALTH AND WELLNESS - COACHING

REV. KANTA BOSNIAK, CHTLife Coach and Wedding Offi [email protected]

Coaching and guided imagery for weight loss, life purpose, creativity, new direc-tions, business and career growth, con-fi dent interviews, dating. Take positive thinking to a deeper level. Personalized and meaningful wedding ceremonies.

HOLISTIC NUTRITION SOURCEInfo@HolisticNutritionSource.comHolisticNutritionSource.com540-454-8191

Health coach Taunya Bruton offers custom, bio-individual, whole-health solutions for people and companies. Services include individualized health coaching programs, ALCAT food sensi-tivity testing, functional blood chemistry

analysis, pharmaceutical-grade supplements and well-ness workshops. See website for upcoming events. Schedule your free consultation today.

HEALTH AND WELLNESS - DENTIST

DR. KAREN PERKINS, DDS46 Shelor Dr., Lynchburg, VA 24502434-237-6328MercuryFreeDDS.com

Providing the highest quality of dental care in a mercury-free environment, using safe and biocompatible dental materials. We practice safe removal of old mercury/silver (amalgam) fi llings with the safe mercury/silver fi lling re-

moval protocol outlined by the International Acad-emy of Oral Medicine, IAOMT. See ad, page 5.

HEALTH AND WELLNESS – HOLISTIC PRACTITIONERS

ALEXANDRIA PEDERSON, HOLISTIC PRACTITIONERCenters of Light and Love in the Be-ing Center for Holistic Living1420 3rd St. SW, Roanoke, VA 24016 [email protected]

Ready to live the light you truly are? Come and enjoy one of the many classes or sessions designed to nurture and sup-port you in awakening to the light within, being empowered

and making the choice to live in harmony!

FOOD – NATURAL, ORGANIC AND VEGAN

ROANOKE NATURAL FOODS CO-OP1319 Grandin Rd., Roanoke, VA 240151 Market Square, Roanoke, VA 24011540-343-5652RoanokeNaturalFoods.coop

Virginia’s largest, coopera-tively owned natural-foods grocery store. Nutritious food choices and earth-friendly products. We sup-

port sustainable environmental practices, local organic farmers, local businesses and our com-munity. See ad, page 15.

THE WELL1764 Patriot Ln., Bedford, VA [email protected]

The destination for natural health when looking for science-

based information, superior products, herbal tinc-tures, supplements, natural foods, bulk foods, spices and teas. The Well has all of this and more. Your benefi t is our business. See ad, page 8.

FOOD - RESTAURANTS

LOCAL ROOTS FARM-TO-TABLE RESTAURANT1314 Grandin Rd., Roanoke, VA 24015540-206-2610LocalRootsRestaurant.com

Roanoke’s first true farm-to-table restaurant.

Open Tuesday through Friday for lunch and dinner, Saturday for dinner, Sunday for brunch and family-style supper. Full bar and wood-fi re oven. Available for private parties, corporate events, celebrations and catering. See ad, page 24.

FUNERAL AND BURIAL SERVICES - GREEN

FOREST REST AT MOUNTAIN VIEW5970 Grassy Hill Rd., Boones Mill, VA 24065540-334-5398Sensor@EvergreenMemorialTrust.comEvergreenMemorialTrust.com

Forest Rest is a natural cemetery where interments are made without burial vaults or common embalm-ing chemicals. Wood tablets or native stones mark the graves. See

ad, page 9.

HEALTH AND WELLNESS – PRODUCTS AND SERVICES

NATURE’S SPECIALISTDorothy Harrell, Pharmacist4620 Lee Hwy., Dublin, VA [email protected]

Specializing in naturopathic consultation, natural therapies and hair analysis. Nature’s Specialist also keeps a stock of high-quality vitamins, herbs and nutritionals. Call for an

appointment, or stop by to shop for supplements. See ad, page 7.

HEALTH AND WELLNESS - SPAS AND SALONS

ALL ABOUT YOU SALON1630 Braeburn Dr., Salem, VA 24153540-312-6141

Full-service hair salon. Organic hair coloring and perms that are made with certifi ed organic extracts and natural ingredients that are 100-per-cent ammonia-free. Spa services

include manicures, pedicure, facials and massage. Flexible appointments for busy schedules. See ad, page 21.

REVIVE ORGANIC SALON2305-A Colonial Ave., Roanoke, VA 24015540-816-0986

Organic salon of-fering ladies and men’s haircuts, deminera l iz ing

treatments, organic base coloring, highlights, color correction and hair loss solutions. Revive’s mission is to treat others with respect and dignity while nurturing them in an organic environment. See ad, page 11.

HEALTH AND WELLNESS – WELLNESS CENTERS

LIFE IN BALANCE COUNSELING AND WELLNESS CENTER125 Akers Farm Rd., Ste. D, Christiansburg, VA 24073540-381-6215 LifeInBalanceCenter.com

The Life In Balance team of thera-pists offers psychotherapy for adults, children, adolescents, cou-ples and families, as well as mas-sage therapy, Reiki, yoga classes, relaxation and meditation classes

and health and wellness workshops. See ad, page 15.


HOME – CLEANING SUPPLIES

H2O AT HOMEJean Cox, Founding Director360-271-9525MyH2OatHome.com/Jean

Now you can care for your home with our innovative smart tools and just water or certifi ed natural and organic products. Your home will be sparkling with no harsh chemical

residues or fumes! See ad, page 24.

OUTDOOR RECREATION AND ECOTOURISM

VIRGINIA GREEN804-986-9119VirginiaGreenTravel.org

Virginia Green is Virginia’s program to encourage green practices throughout the state’s tourism industry. Member des-tinations and events include recycling, waste reduction,

energy and water conservation and consumer education. The program is a partnership between Virginia’s Department of Environmental Quality and Virginia Tourism.

PARENTINGPARENTING-SOSCathy [email protected]

Nearly all of us face parenting challenges at some point in our lives. There is no need to let it create ongoing stress. Our mission is to help you get over those hurdles by teaching you positive and effective skills that will bring out the best in you and your family. Complimentary speaking engagements offered.

PERSONAL TRANSFORMATION

KEYQUEST, LLC.Ellen Jones-WalkerFloyd County, VA540-651-2727KeyQuest.us.com

Highly experiential, small-group workshops using powerful Hemi-Sync audio guidance technology for self-discovery and personal transformation. Monroe Institute consciousness exploration work-

shops, calming mind and body, awakening to inner states, slowing the aging process, healing yourself and improving sleep.

RECYCLINGBOOKBAG [email protected]

Roanoke-based 501c3 charity keeps two TONS of used school supplies out of the landfi ll every year. Since 1990 the group has traveled each summer to Belize

to deliver supplies to three schools. Email, call or visit the website for more information about making donations.

CLEAN VALLEY COUNCILJefferson Center, 541 Luck Ave., Ste. 319, Roanoke, VA 24016 540-345-5523CleanValley.org

A nonprofit organiza-tion serving the Roanoke Valley for more than 30 years. Providing educa-tional programming and

citizen participation events to spread the word about litter prevention, recycling, waste-stream reduction, storm-water pollution prevention and protecting our natural resources. The go-to re-source for local recycling information.

RETAIL - NONPROFIT

GOODWILL INDUSTRIES OF THE VALLEYS2502 Melrose Ave., Ste. A, Roanoke, VA 24017540-581-0620GoodwillValleys.com

We put your donations to work by dedicating 90 percent of our resources to providing services to

the community. Donations entrusted to us are used to help people with disabilities and disadvantages overcome barriers to employment and achieve a level of independence in life. See ad, page 15.

TRANSPORTATION ALTERNATIVES

RIDE [email protected] RideSolutions.org

Ride Solutions connects you to your transportation options with free regional carpool matching, bike commute support, transit assistance

and employer services, all for free.

WATER CONSERVATTION AND FILTRATION - ALKALINE WATER

HEALTHY WATER FOR ME540-230-7459 or [email protected] HealthyWaterForMe.com

Kangen Water® is a great way to increase hydration, balance body pH, obtain optimal health, neutralize free radicals, reduce pain and more. Change Your Water…Change Your Life ™. Call to begin a free three-

week alkaline, antioxidant water challenge today. See ad, page 27.

Watch It Light Up The Season. Advertise In

December Awakening Humanity Issue

Contact us at: 540-384-1815 • [email protected]

SHARE THE JOY OF GIVING


Buy Fresh - Buy LocalFARMERS’ MARKETS

SALEM FARMERS’ MARKET3 E. Main St., [email protected] through Saturday7am-2pmApril through December

Local produce, meat, eggs, honey, artisan

bread, baked goods, goat cheese

Organic produce, kombucha, pastured eggs, pasture-

baked goods, beverages, freshly baked bread, local fruit in season, herbal products

FLOYD

Saturdays, 8:30am-1:00pm

FLOYD FARMERS’ MARKET203 S. Locust St., FloydSustainFloyd.org/farmers-market/[email protected]

BEDFORD FARMERS’ MARKETWashington & Center St.BedfordCenterTownBedford.comBedfordMainStreet@Gmail.com540-586-2148Friday, 8am-1pmMay through October

Fresh fruits & vegetables, plants, baked goods, fresh farm-raised

preserves, pickles, meats,

local honey, crafts

BOTETOURT FARMERS’MARKET

Daleville Facebook.com/BotetourtFarmersMarket [email protected] through OctoberSaturday, 8am-Noon

All local produce, fruit, natural beef, plants, fresh-cut

goods, crafts

THE MARKETPLACE20 W. Washington Ave.PulaskiPulaskiChamber.infoInfo@PulaskiChamber.info540-674-1991Tuesday, 4-8pmMay 20 through September 16

Celebrity chefs, local restaurant

food vendors, highlighted

lots & lots of vendors

VINTON FARMERS’ MARKET204 W. Lee Ave., [email protected] Everyday7am-7pm

Local produce,

baked goods, plants, crafts, original art, local music, children’s events, ample parking, SNAP accepted and doubled

natural awakenings november 2014

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