Happy New Year! Note our special holiday hours!

happy-new-year-npbanner

Out with the old (that means YOU, 2016), and in with the NEW!

We’re opening at 10AM on New Year’s Day, so sleep in after your NYE festivities, then join us for Jazz Brunch from 11am to 2pm in The Beet!  Thomas Wakefield and Gypsy Roots will be here getting down with 2017, plus we’ll have all the healthy brunch options and mimosas you could want.

Happy New Year, Richmond!

NEW YEAR’S DAY STORE HOURS: 10AM to 9PM

Save

Save

Meet our newest Health Team member: Alexandra Cenname, CHC

alexandra_cenname_mama_makinThe face behind Mama In The Makin’, Alexandra Cenname is a Certified Health Coach, specializing in personal health coaching for expecting mamas as well as those trying to conceive and women postpartum.

She believes in an individualized approach to health and wellness and recognizes that what works best for one client may not work for another.  She founded Mama In The Makin’ in 2016 because she believes every woman can have a healthy pregnancy and achieve the birth experience that she wants with the proper education, encouragement and empowerment.  Her goal is to support you on your journey and transformation into motherhood with the right tools and resources, support and all the love.

Mark your calendar for Alexandra’s first class, Eat Yourself Pregnant, on Wednesday, February 1st at 6:30PM!  This one is all about how to naturally boost your fertility and prepare for a successful pregnancy with a healthy diet.  It’s FREE, so simply RSVP here to join in.

In the meantime, drop her a line at mamainthemakin@outlook.com, check out her most current adventures in empowering women on her Instagram, or try one of her favorite recipes, like this seasonally-inspired kale salad.

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Save

Personalizing Your Health Plan for the New Year

One of my favorite parts of being a Nutritionist is helping people simplify and streamline their health goals into manageable and actionable steps. It’s very common for people to feel paralyzed when it comes to making changes because they have sense of overwhelm – like there are too many things they want to change and they feel like they need to change everything at once. And that right there is the biggest obstacle I see over and over again. You don’t have to tackle everything at the same time, and you don’t have to overhaul your entire health plan in oder to be successful. Small, actionable and sustainable steps are often the best way to go, and the New year is when everyone seems to want to implement some new goals!

Here is my outline for personalizing your health plan, and you can always make changes, additions and substitutions to this to make it fit your lifestyle and goals. The foundational part to remember is to break down your goals into actionable and separate steps, and choose one or two at a time to focus on for several weeks before adding on another goal to work on. I recommend to make bullet goals along with an actionable step, and then choose one at a time to work towards.

Nutrition

  • Eat 5 different colors every day
  • Batch cook 1 meal every week
  • Eat 1 serving of vegetables or fruits with breakfast every day
  • Try 1 new food every 2 weeks
  • Avoid processed sugars and sweeteners for 6 months

Fitness

  • Devote 30 minutes to walking 5 days per week
  • Attend Yoga 3-5 days per week
  • Take the dog for a 20 minute run every day
  • Do 20, 1 minute planks throughout the day, every day
  • Get up and move for 2 minutes at least once every hour while at work if you have a desk job.

Lifestyle

  • Go to bed by 10:00pm every night to get 8 hours of sleep
  • Limit checking social media to no more than once a day. Become more present and aware.
  • Read one new book every month. Learn something new!
  • Limit TV to no more than 1-2 hours per day.
  • Attend classes to learn something new, like pottery, creative writing or photography.

Social / Community

  • Check in with family at least once a week
  • Reach out to friends at least once a month to get together and connect.
  • Try a meet-up group to connect with people outside of your circle.
  • Volunteer at some place you appreciate, like your local food bank, community garden or SPCA
  • Shop locally at least once a month for things like groceries, gifts, coffee or restaurants.

Joy / Self Care

  • Devote 30 minute every single day to doing something that brings you JOY, like taking a walk, listening to books on tape, taking a bath, meditating, exercising, playing music, knitting etc.
  • Schedule a massage once a month.
  • Devote time to nourishing yourself while cooking, learning new recipes, taking extra time once a week to connect with your food and the process of food preparation.
  • Meet up with someone who brings you joy and makes you laugh at least once a month.
  • Start a herb or vegetable garden to tend throughout the year.

These are all only suggestions. Personalize this list for your own goals, choose one from each category and get started! Scheduling things into your calendar is honestly the best way for these essential goals to not be overlooked and replaced with less important tasks. You can also bring in an accountability partner to make sure you’re staying on track and keeping up with your health plan. If you need help crafting one of these for yourself, schedule a free health coaching appointment with me and we can get started in the new year!

Email healthcoach@ellwoodthompsosn.com to schedule you appointment on Thursday evenings between 5:00-7:00pm.

 

Lindsay Kluge M.Sc, CNS, LDN | HealthCoach@EllwoodThompsons.com

Holiday Happy Hour with Carol Covell & Friends

holiday-happy-hour-npbanner

Get in the holiday spirit and wrap up your last minute shopping needs on Friday, December 23rd with Carol Covell & friends!  Ms. Covell has been delighting jazz audiences in the Richmond area with her sensual tones for over twelve years.  She will be performing with extra festive flare during our Happy Hour (4 to 7PM).  Let us know you’re coming here!

While you’re here, make sure to try a free sample of sparkling wine at the bar.  It will be one sale by the bottle from the 23rd until New Years Eve, so have a sample and grab a bottle before you go!

What You’ll Get for Happy Hour:

Enjoy $1 off draft beer & wine by the glass, plus one featured canned beer for $2 a pop!  For those who like a variety, try a flight of 3 different beers or wines for $5.

*Not to be combined with other offers. Menu selection subject to change.*

Natural Thyroid, Hormone & Weight-Loss Seminar

 natural-thyroid-hormone-weight-loss-seminar-npbannernew

When

Tuesday, December 20th / 6:30 to 8:30PM

Location

The Beet at Ellwood’s

Description

Hyperthyroidism is a little understood disorder which results in symptoms that stems from hormone dysregulation. According to the American Association of Clinical Endocrinologists (AACE) 27 million suffer from a thyroid condition and 50% are undiagnosed. Surprisingly, 90% of women over 40 suffer from subclinical hypothyroid.  Although there are 27 known forms of Hyperthyroidism, conventional medicine treats them all the same way- by prescribing various medications that either have no effect or further irritate the system. Doctors are conducting the wrong tests and asking the wrong questions when it comes to your endocrine (hormonal) health. Too often, we treat the symptoms without understanding the underlying cause for a disorder, and often, the cause can be alleviated through diet and lifestyle change.

Thyroid symptoms can be extremely varied and difficult to diagnose. Common symptoms include extreme weight gain or loss, brittle hair, flaky skin, flimsy nails, feeling cold, regular joint pain, frequent headaches, IBS, difficulty sleeping, premature aging, unexpected mood swings, irritability, depression, trouble concentrating and high blood pressure. Needless to say, a thyroid condition can leave a huge impact on your life, affecting your relationships, family, goals, job performance and self-esteem. This can lead to feelings of depression, desperation, inadequacy, and uncertainty.

If you suffer from a thyroid disorder, you should know, you are not irrational! You are not inadequate! And you are not alone! Join us in The Beet for Dr. Wild’s Riveting discussion to learn more about the underlying cause of most autoimmune diseases, Cellular Inflammation and the detrimental effects this can have on our organs, brain, endocrine system, and the very cells that make up our body. Learn what you can do daily to reduce inflammation and how to reduce stress on your system by avoiding various toxins and irritants. Dr. Wild offers a “Seminar Special” for those interested in a substantial reduction in cost for initial tests that may change what you thought you understood about your own body! You might just find the answers you are looking for…

With

Dr. Michael Wild | GetN2Balance

Dr. Wild graduated with Cum Laude Honors from Boston College with a BA in Psychology (concentration in Psycho-Physiology), and received his Doctor of Chiropractic degree from New York Chiropractic College in 1991.

Dr. Wild is a board certified Chiropractic Physician licensed by the Medical Board of Virginia. He has been freeing people from pain and helping them live healthier more productive lives since 1991, and has focused on the needs of his neighbors in Richmond’s West End since 1993.

Dr. Wild uses a “whole person approach” when taking care of his patients. By combining the very best hands-on healing techniques, state-of-the-art diagnostic & treatment procedures, and providing the newest and best natural whole-food vitamins and mineral supplements on the market today, Dr. Wild is able to help you to accelerate your journey to good health. His mission is to help people realize that “health comes from within, and ultimately, maintaining your health is superior to the treatment of disease.”

Admission

FREE! We just ask that you RSVP here

Questions

Email The Beet Cafe Coordinator, Charlotte, at cchristensen@ellwoodthompsons.com!

Happy Hour with Ivan Appelrouth

happy-hour-2-post-banner

Every Thursday and Friday,  it’s Happy Hour at the bar in The Beet from 4 to 7PM, complete with live music!  This week’s music is brought to you by Ivan Appelrouth.

Ivan is a 30 year veteran of Instrumental Blues.  His first full-length release as a bandleader is entitled Blue and Instrumental and features Ivan’s swingin’ guitar and a hot horn and rhythm section comprised of friends and former band members.  Listen to some of his tracks here!

What You’ll Get for Happy Hour:

Enjoy $1 off draft beer & wine by the glass, plus one featured canned beer for $2 a pop!  For those who like a variety, try a flight of 3 different beers or wines for $5.

*Not to be combined with other offers. Menu selection subject to change.*

Save

Blanchard’s Coffee Pour Over Bar

BlanchardsSlowBrew_NPB

 

You may already love their coffee from our Green & Grind (we use their beans exclusively) or from the shelves in our Bulk department, where you can grab a bag of your favorite roast for home.  Now you have yet another way to enjoy their rad-ness: pour overs at the bar in The Beet, every Friday.

When

Every Friday, 8am to 10am

Where

The bar in The Beet at Ellwood Thompson’s

Details

Slow down with a hand pour of Blanchard‘s Coffee Roasting Co.’s signature single origin coffees.  Pour overs highlight the fine qualities of the coffee been, allowing you to taste the flavor profiles in an amplified way.  Blanchard’s will feature their newest coffees and share with you the story behind the bean, including the farmers and communities they support through their sourcing.
$3.99 per pour over.

Questions?

Email TheBeet@ellwoodthompsons.com.

Healing Leaky Gut: How to Find & Fix Your Food Sensitivities

 healing-leaky-gut-npbanner

When

Tuesday, December 13th  /  7:00 to 8:00PM

Location

The Beet at Ellwood’s

Description

Do you just not feel well after eating certain foods? Are you often fatigued or foggy headed shortly after a meal? Are you having a tough time losing excess weight? Or are you simply not sure why you have symptoms that seem to come and go without explanation, like headaches or skin rashes?

If you answered YES to any of these, you are most likely suffering from Food Sensitivities related to “Leaky Gut”…and can be helped quickly!

Join us to learn:

  • What’s the difference food sensitivities, intolerances, & allergies and why your doctor may not detect them.
  • What exactly is “Leaky Gut”, how can you tell if you have it, and exactly what can you do to FIX it so you feel better, fast!

With

Dr. Michael Wild | GetN2Balance

Dr. Wild graduated with Cum Laude Honors from Boston College with a BA in Psychology (concentration in Psycho-Physiology), and received his Doctor of Chiropractic degree from New York Chiropractic College in 1991.

Dr. Wild is a board certified Chiropractic Physician licensed by the Medical Board of Virginia. He has been freeing people from pain and helping them live healthier more productive lives since 1991, and has focused on the needs of his neighbors in Richmond’s West End since 1993.

Dr. Wild uses a “whole person approach” when taking care of his patients. By combining the very best hands-on healing techniques, state-of-the-art diagnostic & treatment procedures, and providing the newest and best natural whole-food vitamins and mineral supplements on the market today, Dr. Wild is able to help you to accelerate your journey to good health. His mission is to help people realize that “health comes from within, and ultimately, maintaining your health is superior to the treatment of disease.”

Admission

FREE! We just ask that you RSVP here

Questions

Email TheBeet@ellwoodthompsons.com!

Overall Life Expectancy for Americans Drops for First Time Since 1993. Here’s What You Should Know About the Increasing Death Rate in America.

In an alarming development, last week, the National Center for Health Statistics released a study concluding that Americans could expect to live for 78.8 years in 2015, a decrease of 0.1 from the year before. That seems like a small drop, however, it’s the first time since 1993 that Americans are seeing a drop in their overall life expectancy.  In 1993, the HIV/AIDS epidemic was a significant factor in the mortality rate at that time. According to the recent study, the overall death rate in 2015 increased 1.2 percent — that’s about 86,212 more deaths than those recorded in 2014.

What is the number 1 culprit of death in America? Heart disease followed closely in second place by cancer. These two diseases were each more than 3 times the rate of the third leading death cause: chronic lower respiratory diseases.  The remainder of the top ten are in decreasing chronological order as follows: 4) unintentional injuries, 5) stroke, 6) Alzheimer’s disease, 7) diabetes, 8) influenza and pneumonia, 9) kidney disease, and 10) suicide.

lecause

As reported in The Washington Post, these findings show increases in “virtually every cause of death. It’s all ages,” said David Weir, director of the health and retirement study at the Institute for Social Research at the University of Michigan. Over the past five years, he noted, improvements in death rates were among the smallest of the past four decades. “There’s this just across-the-board [phenomenon] of not doing very well in the United States.”

What can we learn from reviewing the top ten causes of death among Americans?  Simply put, diet appears to have the largest impact of death rates in America and the evidence indicates that the adverse effect of increasingly poor diets among Americans may now be catching up in terms of decreasing life expectancy.  A poor diet has been linked to at least 5 of the top 10 causes of death in America (heart disease, cancer, stroke, diabetes, kidney disease).  With heart disease and cancer being by far the two largest causes of death among adult in America, the good news is that three things can significantly lower the risk of these two diseases:  1) good nutrition, 2) exercise and 3) no smoking.

Another alarming trend is the increase in deaths from drug and alcohol poisoning and suicide rates for middle age white Americans.  This past November, two Princeton economists, Angus Deaton and Anne Case released their analysis that as the The New York Times reports:  

Something startling is happening to middle-aged white Americans. Unlike every other age group, unlike every other racial and ethnic group, unlike their counterparts in other rich countries, death rates in this group have been rising, not falling.

One explanation as to why substance abuse and suicide have caused a significant increase in the mortality rate for middle age white Americans are the continuing trends of stagnant wages, depression and joblessness currently affecting middle to lower class Americans, especially those with high school or less education.

###

Posture & Alignment Workshop

posture-and-alignment-workshop-np-banner

When

Wednesday, December 7th | 6 to 7PM

Free spine & posture screenings | 5 to 6PM | No appointment necessary

Location

The Beet at Ellwood’s

With

River City Chiropractic Wellness

What to Expect

Posture is a critical tool that all individuals will one day be taught to use to interpret spinal health.  Postural distortions are a sign that spinal misalignments may be present, which can put damaging pressure on nerves, causing one to experience less than optimal health.  This workshop’s goal is to enlighten you on the connection and provide you with the resources to give you the best posture, spine, and health possible!

Did we mention you enjoy a complimentary dinner during the workshop?

Prior to the class, join the River City Chiropractic team for a FREE Posture Analysis and learn how much the results can reveal about your overall health, not just that of your spine! It’s quick, painless way to transform your health and learn how chiropractic care can improve your posture, remove stress to your spine and nervous system, and bring your body back into balance!

Cost

FREE class AND screenings!

Availability

For dinner headcount purposes, please let us know if you plan to attend the class!

Screenings are come first serve & take about 10-15 minutes, but feel free to let us know you’ll be stopping by!

Questions?

Email info@rivercitychiropractor.com or thebeet@ellwoodthompsons.com for assistance.