Longevity-Based Nutrition Workshop

10.21.15 Longevity-Workshop-NP-Banner


Wednesday, October 21st | 6 to 7PM

FREE Posture Analysis screenings prior, from 4 to 6PM


The Beet at Ellwood’s


River City Chiropractic Wellness

What to Expect

During this free workshop, Dr. Franklin Luke from River City Chiropractic Wellness will give you nutritional and dietary guidelines that will make a positive impact on your overall health.  This workshop focuses on making healthier choices that will increase your longevity by improving your gut health and giving you actionable stress management tools.  After the workshop, you will take away tips that you can easily apply that will enhance the quality of your health, vitality and life.  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!


FREE class AND screenings!


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!


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

Emotional Health | Fall & Winter

To follow up on my last post about 5 herbs to support seasonal change, I wanted to elaborate a bit more on maintaining and supporting emotional health with the change of the seasons. Once the seasons change from warm to cold, it is extremely common for not only our physiology to change, but our adaptability to emotional stressors during this time as well. Some of the most common emotional afflictions I see around this time (and up until March, really) are depression, anxiety, Seasonal Affective Disorder (SAD), headaches, lethargy and what I like to call “Eeyore Syndrome”.

With the change in the amount of sun we receive (and lack of eagerness to actually be outside at all), many of us can become Vitamin D deficient in the winter months. Vitamin D is more of a hormone that a vitamin, and it plays a huge role in our emotional health. Lack of vitamin D, in combination with how our individual constitutions adapt to cold weather can reveal so many clues about why we respond, emotionally, to fall and winter the way that we do. I believe that the most important way to support emotional health in the colder months to develop awareness around what emotions are persistently present, how they feel in your body, and why these emotions are present to begin with. Without this awareness, choosing herbs, foods or lifestyle practices to “fix” your emotional state could be quite difficult.

Some of my favorite herbs to incorporate in the fall and winer to support emotional health include ginger, rose, damiana and holy basil. Ginger is an excellent herb to get the circulation moving all throughout the body when things feel cold or stagnant. This is an ideal remedy for Vata constitutions who are most prone to being provoked and imbalanced by cold weather. This provides the ideal warm, grounding quality that often becomes persistently out of balance. Drinking ginger tea daily is the ideal way to incorporate this into your fall and winter routine. Rose I love to use in the winter for topical use, especially as a facial hydrosol. Rose essence invigorates the skin and hydrates dry, brittle areas of the body. First thing in the morning upon waking, spritzing the face with rose water or a rose hydrosol is immediately enlivening to the skin cells! Damiana (one of the more uncommon herbs), is the ideal herb for the despondent, lethargic and “Eeyone syndrome” person who just cant get motivated to get up, get out and get going. Damiana has a peppery, vibrant and energetic quality to it that can really uplift the heart and lighten the gloom on the gray, depressing days of late winter. I prefer taking this as a tea to enjoy it’s delicious flavor. Finally, Holy Basil is one of the most heart happy, uplifting, adaptogenic herbs I know of. It is traditionally enjoyed in India during celebratory occasions, and carries that energy with it to any season. Again, I prefer to drink cup of holy basil tea every day to not only benefit from it’s adaptogenic quality to help decrease stress, but to inhale it’s therapeutic, aromatic scent to really pull yourself out of that depressive state over time.

Finally, there are plenty of lifestyle tips and practices that can hugely benefit emotional health from October – February. Daily meditation, self care rituals like daily self massage, 30 minutes of exercise a day, eating your meals a consistent times every day, and practicing conscious eating at every meal will help bring the body into a state of present balance. Yes, obviously these daily rituals take time, and time is usually the first thin we “think” we don’t have. But even if you can incorporate 2 of these daily lifestyle rituals into your every routine, I can almost guarantee you’ll see improvement in your emotional health starting immediately. Schedule these into your day. Make time. Because, let’s be honest – we nearly ALL have time for a cup of tea at least.

Additional Seasonal Resources:


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

Sip, See & Savor South Africa!

10.19.15 S Africa-npb


October 19th / 6:30 to 7:30PM


The Beet at Ellwood’s (formerly the Community Room)


Alistar Harris & wife Rebecca Ponder of Origins Farm & travel advisor Stacy Luks, co-founder of Slow Food RVA

Wine by Ellwood’s Indulge Manager, Lucy Cassinera-White


Join Cape Town native son and Origins Farm operator Alistar Harris, his wife Rebecca Ponder, and travel advisor Stacy Luks, co-founder of Slow Food RVA, on an armchair journey of tutored wine tastings, as they preview their unique, locally-curated small-group food & wine tour of the tip of South Africa, scheduled for February 2016.

“The best-kept secret in the wine world right now might just be South Africa”, says Wine Spectator magazine (June, 2015).  The Experience Cape Town: Land of Exquisite Food & Wine tour has been personally designed by Alistar & Rebecca to showcase the cosmopolitan Mother City’s iconic World Heritage-listed natural and historical sites, its stunning physical beauty, the best of its surrounding regions’ more than 600 vineyards, and its distinctive cuisine.

Now here’s you chance to get a taste of South Africa’s wine for yourself! Ellwood’s Indulge Manager Lucy Cassinera-White will offer guided tastings of 6 Cape region wines in the store’s newly-opened Beet Café against a backdrop of images of Cape Town’s Big 7. Guests will receive a primer on the history of the South African wine industry, and learn about safari and other travel add-on opportunities across Southern Africa, including South Africa, Botswana and Namibia.


$5 | includes tasting of 6 South African wines

All attendees are entered into a drawing for a prize package including: 6-bottle case of South African wine, an Ellwood Thompson’s gift card, and 2 hours of consulting time with Stacy on your bucket list travel dreams!

Register for class

Please register in advance here.

Sip, See & Savor South Africa


Contact Stacy Luks at 703.405.3763 or Alistar Harris at 804.572.1170

5 herbs to support seasonal change

Our body is designed to adapt to change. We have built-in regulators to make sure we don’t go completely haywire when we get sick, or when we have injury, or when we suddenly jump into a freezing cold pool. We all have an internal circadian rhythm to adapt to night and day changes, and a circannual rhythm to adapt to the changing seasons on a yearly basis. The more gradual the change, the better it is to tolerate. Your body doesn’t really like to be jerked around, forcing itself to make drastic and immediate changes, because that usually throws off other body systems in the process. That’s why when we’re right on the cusp of a changing season (warm to cold, or vice versa), this can sometimes subject us to days of extreme and sudden changes. Enter in the autumn colds and winter flu.

There’s nothing we can do about the seasonal weather (unless you travel away from it), but what we do have control over are our daily inputs and lifestyle choices. These can be powerful tools to support the entire body especially during this time of year. Most of the nutritional and herbal inputs we can use for support work on a theory of opposites. For example – when it’s uncomfortably cold outside, make sure you’re eating warming foods like soups and stews rather than cold raw salads or frozen smoothies. Or when It’s damp and raining for days at a time, eat warmer drying foods like hot herbal pungent teas such as ginger tea or chai. This is all balancing to the body. The external environment has profound effects on the human body, and your internal physiology reacts to that. By utilizing simple inputs, we can help the body to stay as grounded, balanced and healthy as we can throughout the changing season. Some of my favorite herbs for the Autumn season include:

  1. Dandelion root – this is a deliciously grounding and earthy herbal input that not only connects us back to the summer season, but energetically (as a root herb) helps to keep us grounded. Grounding is one of the most beneficial practices in the autumn and winter months – and you can read about why in my previous posts about the Energetics of Fall. Dandelion also has a wonderful mild cleansing effect on the liver, which is always important to support!
  2. Nettle – Stinging Nettle is like the ultimate herbal multi-vitamin. Packed full of vitamins and minerals, this herbal daily tea can help increase our dietary intake of nutrients and keep the body strong, especially when we are strained with extra busy fall schedules and copious amounts of relatively unhealthy holiday food. It’s an extremely safe herb – you literally can’t drink too much.
  3. Astragalus – This is my favorite deep immune tonic herb. It acts more of a preventative than an actual “cold remedy”. I take this all year long in some form or another for deep immune support, and my favorite way to take this is as a tincture (although is natural sweetness makes for a delicious tea, too!). If I actually feel like I’m getting sick, I switch to something else, or when I’m subjected to acute cold or flu people, I immediately start taking….
  4. Elderberry! This is a perfect anti-viral remedy for acute cold and flu. It’s most common to take elderberry in a syrup form at about 1 teaspoon per day to fight off seasonal illness. I like to make my syrup with some added ginger or cayenne for an extra kick. Gaia Herbs also makes a fantastic elderberry syrup (and it’s perfect for kids too!).
  5. Ginger – Ginger is a warming, pungent and strong herb that helps get the circulatory system moving almost immediately. It works on almost every communication and messaging system in the body, helping to enliven a weakened immune system, stimulate the cardiovascular system and warm you up from the inside out. If you’re one of those people who just can’t handle the cold weather, have some ginger tea on hand at all times to help keep your body get warmed up. You can read about my personal relationship with ginger here, and why I chose this one to be my herbal ally.

All of these herbs you can find in the bulk section of Ellwood Thompsons, or in tincture or capsule for in the supplement section almost every health food store. Try one at a time to see how they work for you!


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

Now Serving: Local Beer ON DRAFT!


INTRODUCING // Local Draft Beer & Wine By The Glass

We’re proud to introduce the newest addition to Ellwood Thompson’s – The Beet Café, featuring a wine and beer bar with all local beers on tap!

Stop by for a draft :

Thursday/Friday from 4 – 8:30PM

Saturday/Sunday from 12 – 8:30PM

Beer and wine purchased in-store may also be consumed in-store, just purchase first then bring to The Beet Café or the Green & Grind bar to have it opened and to receive a glass.

Cheers to that!