Why This Bright Orange Spice Is Not Just Another Flash in the Pan

If you pay attention to any of the healthy buzzwords cycling around on the internet, you may have heard about adaptagens, superfoods, ayurvedics… the list goes on and on. Also a part of that group—turmeric.

With so much information available, a large amount conflicting, it can be hard to know what to incorporate into our daily routines and why. The great news about turmeric is it appears to be more than just a fad.

“As a physician, patients are constantly asking me about the latest health trends and turmeric is something that is not going to trend out, for very good reasons,” says Dr. Alexandra Cope, a licensed Naturopathic Physician in Lynchburg.

Still not sure where to start? We have answers to your top turmeric questions.

What is turmeric, exactly?

Turmeric is a spice derived from the turmeric plant with curcumin as its most active ingredient. It requires moderate temperatures and considerable rainfall to grow and thrive. While the spice may seem relatively new to hit the American food scene, it has been used in Asia and India for thousands of years.

You may have seen fresh turmeric in the produce section of the grocery store—it closely resembles fresh ginger. More accessible, though, is the ground, bright orange turmeric powder available on any spice aisle. Once predominantly found in Indian cooking, turmeric is now crossing over into a much wider territory.

How does it help my body?

Another big buzzword in the health and fitness world is inflammation—specifically, how to fight it. Inflammation of the body can play a role in a number of health issues from heart disease to Alzheimer’s. Studies have shown that curcumin can inhibit many molecules known to play major roles in inflammation.

“Curcuma Longa (turmeric) is related to ginger, another anti-inflammatory herb. It has long been used in Vedic & Chinese Medicine to alleviate pain and as a blood mover,” says Dr. Cope. “It is balancing to all types of people in both of these traditions, which makes it a great daily health food addition for most people.”

Dr. Cope also explains how turmeric has become a popular alternative to over-the-counter painkillers.

“[Many of those painkillers] can have serious side effects such as liver-failure, hormone disruption, and GI bleeding. Many of these NSAIDs also block our body’s ability to release anti-inflammatory constituents, or slow the body’s ability to heal,” says Dr. Cope.

Also, while a glass of red wine or a piece of dark chocolate is a great way to up our antioxidant intake, turmeric can help with that too. Because of curcumin’s chemical structure, it is a super powerful antioxidant that neutralizes free radicals. (Those are the damaging bad guys.)

Turmeric’s powers don’t stop there. It has been cited to improve brain function, lower risk of brain and heart disease, treat and prevent cancer, lesson arthritic symptoms, delay the aging process, and fight depression.

How should I incorporate turmeric into my diet?

First, you should always speak to a doctor before starting any sort of new supplement. According to Rachel Sanders MPH, RD, Liberty University’s campus dietitian, the FDA has approved curcumin as a “generally recognized safe” compound up to eight grams a day.

What’s great about turmeric is it can be easily added to most dishes you are already preparing for your family. Sprinkle it on rice or quinoa, roasted vegetables, chicken or fish entrees, and soups and stews. You can also add it into your morning smoothie.

Sanders also shares that curcumin is lipophilic, meaning it “loves fat,” so in order to improve absorption in the body it should be consumed with fat. She includes such examples as olive oil, nuts and seeds. Until more research is done, Sanders encourages her patients to enjoy turmeric for its unique flavor and what it can add to a dish flavor-wise first and with the knowledge that it may also help with inflammation if absorbed.

Where can I find it?

Stone Spice Company
Lynchburg Community Market
Health Nut Nutrition
Kroger
The Fresh Market
Amazon

Iced Golden Milk

A Tasty Turmeric Recipe
You Should Try Today
2 cups unsweetened
non-dairy milk of choice
1 tablespoon honey
1 tablespoon maple syrup
1 teaspoon ground turmeric
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
A sprinkle of cardamom
Pink salt and ground pepper to taste

Combine all ingredients up to the cardamom in a glass and mix well with ice. Garnish with a sprinkle of cardamom, pink salt, and black pepper to taste.

A firsthand experience with a health-focused juice cleanse

**Disclaimer: Before trying any new diet, exercise or weight loss plan, you should always speak to your doctor to see what is right for you. This article is not a replacement for medical advice.**

A quick Google search of “fast weight loss” will garner almost 20 million results—fad diets with claims of instant pounds lost, heightened energy, and an all-around sunnier life. Maybe you have tried one—or have thought about jumping on one of those bandwagons.

Since my 5’2” frame won’t allow me to be tall, I’ve always held onto thin. In childhood, I was narrow and long limbed, until puberty hit—my Caribbean roots took over and a totally healthy, but no longer gangly, frame sprouted overnight. I wasn’t overweight in any way, but I was shaken. I didn’t recognize myself or my body, and I mentally separated myself from it, which led to some scary body issues. Normally, I would avoid any diet that contained the word “cleanse”—but when Be Well Lynchburg editor Shelley Basinger approached me to research a juice cleanse with a much more health-oriented focus, versus just losing weight, I was intrigued.

We went to Dr. Alexandra Cope, a Licensed Naturopathic Physician located in Wyndhurst, for guidance. Dr. Cope believes in helping the body heal itself instead of immediately reverting to traditional medications. She also has full faith in a juicing cleanse that can help patients lose weight, balance hormones, increase their energy, and much more. Those are some pretty major claims coming out of a blender—but I was willing to give it a shot.

Mentally Prepping for a Chewing Hiatus

Before I even got started, the thought of a juice cleanse definitely set off alarms, but Dr. Cope assured me that, when done correctly, a juice cleanse is perfectly safe. In fact, she goes through one once a year to monitor her body’s food sensitivities. By only consuming fruit and vegetable juice, you are saturating your body with vitamins while giving your digestive system a break. “The point of a cleanse is to kind of reset your body. It’s not something to do to lose weight quickly, because you’ll gain it back. It would be water weight,” she said.

She will often guide patients through a full, organic juice cleanse, followed by hypoallergenic reintroduction—the process where you slowly start eating regular foods again and monitor your reaction, bringing to light any food group sensitivities. “Because your immune system will be completely cleared of things like gluten and meat and dairy and all the processed foods, your body will be ultra-sensitive to them afterwards,” she said. “If you have an adverse reaction after reintroducing a food into your diet, it means your body doesn’t like it. Once your gut heals, you can try reintroduction again, but not for a while.”

I won’t lie to you—I was not excited to start the juice cleanse. I am an ardent lover of chewing, hot foods, and going out to brunch on Saturday mornings. The idea of consuming all of my dailies through a straw was in no way a lifestyle change I would normally make, but the promise of higher energy, clearer skin, and other perks seemed like a good reason to try.

Pass the Fruits and Veggies

Going into a cleanse, Dr. Cope recommends patients change their eating habits several days in advance by consuming solely clean, raw foods. So on days 1 through 3, I was bingeing on a pound of grapes for breakfast and raw kale and cauliflower for lunch. Granted, this wasn’t a huge departure from my normal clean, plant-based diet, but with an extra self-esteem boosting dose of intention. I felt like I was on top of the world—until the hunger crash. Luckily, my years as a Vegan had braced me for this; I always carry a bag of whatever’s fresh from the farmer’s market.

The idea of juicing was another challenge for me. My mother kindly lent me her juicer because I didn’t have one. And here’s where I make a confession—I don’t really like juice. So the idea of putting together a basket of fruits and vegetables to make one homogenous liquid was tough to swallow. But, people everywhere get their juice on, and so would I.

Letting Loose the Juice

On day 4, the first official “all juice” day, I threw together a mix of things that really didn’t work—cucumber, beets and apples. Hindsight is 20/20, and I now realize that if I don’t like beets cooked, I definitely won’t like drinking them. After one sip, I admitted my defeat and ran straight to Pinterest to find more tried and true iterations.

I settled on a new version—a combination of pears, pineapple, lettuce, lemon, and apple. I liked all of these things, so I didn’t think it would be too bad. And it wasn’t, except for the texture being half liquidy, half foamy, warm, and with a dash of pulp. However, this was easily fixed with some cheese cloth to strain, and some ice cubes. I finished the whole glass, and thought, “This is totally doable. I can do this.”

But understandably, by days 6 and 7, I never wanted to look at that juicer again. Some people love juices and smoothies, and I have never been one of them. Since I was constantly drinking, I wasn’t hungry, but I definitely missed the emotional satisfaction I find from cooking a large meal and eating it.

The Silverware Returns

When day 8 finally came, I dove into my fridge and immediately prepared a giant breakfast. (Just kidding!) Day 8 began step two of the cleanse—reintroduction. Dr. Cope recommends that you eat the solid forms of the foods you’ve been juicing, so more pears for me.

Then on day 9, you can have a salad.

On day 10, you can have your first solid food—eggs. I discovered… eggs do not like me. Since your body is completely purged of any food-based allergens, any food your body isn’t a fan of will make itself known. Dr. Cope’s cleanse suggests introducing meat by day 14 and then gluten after that. It’s recommended to wait two days between each new food you reintroduce.

The whole process can take weeks, and a lot of that might be spent in discomfort. Above all, it is important to listen to your body, as you are likely to discover things that you just shouldn’t be eating. That’s the true purpose of a cleanse—to allow your body to reset and communicate what isn’t working and to set yourself up for the healthiest diet possible.

If you’re wondering, I actually don’t know if I lost weight. In order to keep myself in a healthy relationship with my mind and body, I don’t own a scale—something I highly recommend to anyone who’s dealt with self-image issues. I do, however, feel lighter. My skin seems happier, and I don’t feel as sluggish or bloated as I used to.

I also feel spiritually lighter. It’s almost like, because of the strong focus on my own health and the intention to learn about my body and treat it well, something emotionally healed. Maybe that’s all in my head. But as I continue to wake up earlier and enjoy (chewing, not drinking) a healthy, colorful and vitamin-rich breakfast and reflect on the condition of my body and soul, I understand why most religions have some form of food fasting. Being free from your own human impulses is empowering, and it gives you what we are all really searching for… a new start.

When Eating Healthy…Becomes Unhealthy

Orthorexia, or “the healthy eating disorder,” is on the rise. Orthorexia is defined as an obsession with proper or “healthful” eating. According to the National Eating Disorder Association, people with orthorexia become so fixated on so-called “healthy eating” that they actually damage their own well-being.

Dr. Cope says some of her clients suffer from an unhealthy relationship with food. Beyond the obvious health risks, people who are obsessively healthy tend to binge on unhealthy food when they’ve reached their breaking point. This can send them into a downward spiral or cause them to become even more restrictive on their diet.

“What we want is for people to have good relationships with food,” says Dr. Cope. “We don’t just eat to live, we don’t just live to eat. Food is a source of nourishment but also a source of satisfaction. Food should never make you anxious.”

How men can benefit physically from stretching beyond stereotypes in fitness training

For many, finding a consistent exercise routine can be difficult, while ruts tend to come easy—often for men a revolving door of bicep curls, bench press and other upper body strength sets. A way guys (applicable to anyone, of course) can break the cycle, to find workouts that are not only fresh and challenging but yield desirable results as well, is to step outside the box and into a group fitness class.

Certain exercise programs, for whatever reason, have been labeled, generally, as “masculine,” like strength training, or “feminine,” such as yoga and other core-based regiments, which is unfortunate because both sexes can find better results, and more satisfaction to boot, in broadening their fitness horizons. Incorporating a balanced exercise routine of strength, core, flexibility and cardio leads to a healthier overall being.

So, while some men might initially grimace at the idea of trying yoga, Pilates or barre (a ballet-inspired discipline), upon doing so, like a number of men do every day (without having their arms twisted), they would be surprised at the benefits these programs can bring in helping them move toward their wellness goals.

“When men and women open themselves up to different areas of fitness it always ends well,” explained Donna Barber, a trainer at Kratos Fitness and Interval Studio on Forest Road (KratosFitnessStudio.com), “as long as you have the right instructor and the right environment for you.”

GETTING TO THE CORE

Barber has been a fitness professional for about three decades and holds certifications for personal training, group fitness, nutrition and collegiate strength and conditioning.

“I have trained literally thousands of males with Pilates,” she said of the exercise system developed by Joseph Pilates in the 1920s. According to the Mayo Clinic, Pilates “consists of low-impact flexibility and muscular strength and endurance movements,” emphasizing “proper postural alignment, core strength and muscle balance.”

As an NCAA Division I strength coach who worked with predominantly male athletes, Barber said her “favorite place to start is with Pilates and barre and core conditioning.”

Barre utilizes a ballet bar and incorporates functional movement, much like Pilates, with dance.

She said for almost any fitness goal, “whether somebody plays a sport or whether they want to lose weight or whether they want to just get stronger in general,” the core is where to start. (And the core is much more than “just abs,” Barber noted, though that’s “an important part of it.”)

“Your core is such a huge part of your body and it is the basis from where your strength emanates from,” Barber said. “If you build your core correctly—especially for men, because most guys do want to get to where they can lift heavy weight—then your form is going to be better.” Smaller muscle groups will be targeted and developed, leading to better movement. “You are going to get greater results and have reduced risk for injury.”

Barber prioritizes safety for her clients, but also makes a point to ensure “you’ll never be bored”—which includes mixing in some Pilates or barre.

“Most guys, when they start working out with me, say, ‘I did not even know I had those muscles and they are on fire right now’,” she said.

Barber likened fitness to building a house, with core strength being “the foundation.”

“That is what I see with Pilates and barre class—they build the foundation correctly.”

Some men might prefer to skip the core and just lift. But core strength “pays dividends in other areas” of fitness.

“If guys build a strong core the right way, they are going to be able to do any type of Olympic lifting or weightlifting or CrossFit or whatever they want to do a lot more safely, and effectively and at a higher level,” Barber said. “If your core is weak then you are not going to be able to deadlift or bench press or squat or do anything else correctly.”

WORKOUT LIFE BALANCE

Besides the core strength, the aforementioned disciplines develop flexibility, which helps with movement and to prevent injury.

“Lots of our male clients take yoga,” Barber said. “They find learning to slow the mind and the great flexibility they gain really adds to their fitness regimen.”

For people who work in an office setting, hip flexors and pectoral muscles tend to get tight.

“Women and men both report that when they start group fitness the pain on their joints significantly diminishes,” Barber said. “A program like Pilates, barre or yoga that helps strengthen and properly stretch those muscle groups … [leads to] much higher quality of life and way less pain as you age.”

And “strong, flexible hips are critical to safe and powerful movement,” she added.

It goes back to that foundation of core training.

“It builds a level of flexibility that you aren’t going to get doing traditional workouts and it focuses on muscle groups that most guys would probably never [focus on],” Barber said.

The communal aspect of these disciplines—and other group fitness classes—offers another mental benefit: combating monotony.

“It’s fun to stretch your mind, as well as your physical being, and do things that you never knew that you could do,” Barber said. “I really admire guys who will step out and try something totally different. … I teach a barre class with men and women and it brings a really fun, competitive spirit.”

She said that two male clients who had never tried barre and “didn’t know what they were getting into” later told her that “they can’t wait to come back, that they enjoyed it and they were sore.”

And, getting to the heart of the matter, why many work out in the first place, building from core-based training helps lead to a more balanced workout, without overdeveloping certain muscle groups over others.

“You are going to move better and feel stronger,” Barber said, “but people want to look good when they work out … the icing on the cake is you get a better, more balanced physique.”

Local Options to Get Active as a Family

“It’s frightening how damaging a sedentary lifestyle is for a child’s mind and body,” says Tiffany Lyttle, a local nurse and mom to seven children. “Too much screen time and lack of movement literally cuts years off of their lives and causes limitations. It’s such an important act of love for me to facilitate opportunities for them to stay active.”

Fortunately, Lynchburg lends itself to dynamic and creative activities for all ages. So, we talked to local moms, a nurse, a pediatrician and local parks and downtown representatives to bring you a comprehensive list of ideas to keep you and your family moving all year. These are largely activities that can be adjusted for any age or developmental level, and best of all, they can be enjoyed together.

As Samantha Moroz, mother of three, says, “Spending time together and being active fosters relationship, communication and develops a stronger family unit. We enjoy each other’s company more when we are active and doing things together.”

Here’s to staying healthy while making memories!

Explore Outside

“Nature is good for your physical and mental health; green space and nature will put you in a good mood!” says Maggie Mace, Recreation Services Manager for Lynchburg Parks and Recreation Department. “Start small: plan a picnic in the park, throw a ball, fly a kite, create a nature scavenger hunt!” With more than five parks to choose from, Lynchburg families have plenty of options.

Trail System

Not only does Lynchburg offer a combination of paved and earthen trails, it’s also home to a variety of ecosystems, from creeks and the James River to the urban forest surrounding our city, all offering endless items to be discovered. Along with Along with her three- and five-year-old boys Moroz says, “We explore the dirt trails, look for insects, find plants, keep our eyes open for creatures, and venture across the many suspended bridges.” Bonus: you can bring your family pet along for the adventure!

Nature Backpacks

To help your young explorers, borrow a backpack free of charge from the main Lynchburg Public Library. Each pack includes “nature guides to animals and plants, a magnifying glass, discovery activities, [and] a port-a-bug field observation container,” according to the library website.

The Nature Zone

Located in the Miller Center at 301 Grove Street, the Nature Zone offers the chance to see “wild” animals, chat with a naturalist, watch a feeding and look over antlers, rocks, insects and other outdoor treasures. This option is a great primer for a family with young children or one new to outdoor exploration!

Get Moving

“Kids need to be allowed and encouraged to be active,” says Dr. Rachel Gagen, local pediatrician and founding member of Live Healthy Lynchburg. “Focus on moving your body, getting sweaty, and feeling the rush that comes with achieving a goal!”

Trails & Downtown Exploration

Running, roller blading, walking, baby-wearing or stroller-pushing—whatever your family’s preferred mode of outdoor travel, Lynchburg offers an option. “With steep hills and fantastic staircases all throughout the downtown district, you can create your own fitness routine for the whole family,” says Ashley Kershner, Executive Director of the Downtown Lynchburg Association. “And as a bonus, it’s free!” She recommends starting with the Bluffwalk or the steps of Monument Terrace on 9th Street. Families can also try the Percival’s Island park and trail which connects to Jefferson Street and the Blackwater Creek Trail. Kershner loves running trails with her one-year-old son in his stroller, saying, “Doing fitness as a whole family can instill values early on.”

Biking

Many of Lynchburg’s trails are equally accessible for bikes; pick some up for a day from Bikes Unlimited downtown or invest in some of your own. “We love riding our bikes in the neighborhood [or] on the Blackwater Creek Trail,” says Lyttle, whose children range from three to 12 years of age.

Try a Group Activity Together

“Children who have physical activity modeled for them want to be more engaged,” Mace says, and “Older adults can learn new activities. . .from younger family members.”

Music for All

Remember that fitness and activity can result from musical expression as well! Not all children will play competitive sports, Gagen says, so teach them to move in some capacity.
Check out the Old Time Jam at Riverside Park and the Park and Drum Circle at Riverfront Park and Community Market; these jam sessions are perfect to let little ones dance and get their squirms out. “Babies are born wiggling, [and] toddlers explore their surroundings with increasing speed,” Gagen says.

Reach New Heights—and Speeds

To test your strength and improve mental finesse, visit Rise Up Climbing located on Church Street, where they offer “Crag Monkeys” for children ages 3 to 7 plus other classes for all ages. “Climbing can be done with no prior experience!” Kershner says.

You can also “climb” Amazement Tower, “an endless maze of slides, ladders, tunnels, and a zip-line” inside the four floors of Amazement Square, a children’s museum on 9th Street; it’s “one of the tallest climbing structures in the nation. . . interconnecting all four floors and extending even into the roof!”

Finally, gain new skills and speeds at the Snowflex Centre on Liberty Mountain where tubing, snowboarding, and skiing are available year-round; they even offer late hours which makes for a fun summer evening out!

Yoga

Mace recommends trying out the free Yoga in the Park series with Yoga Goodness Studio at Riverside Park in the warmer months. Or you can attend a class at their downtown studio where they offer classes for all ages and skill levels; “it’s a great way for parents and kids to learn alongside each other,” Kershner says.

Make a Splash

While the long summer days can be daunting, local parents should take full advantage of the aquatic options offered. Additionally, Miller Park and both YMCA locations offer swim lessons for all age levels at reasonable prices.

Splash Parks & Pools
Lynchburg’s various splash zones offer a chance to cool down and visit with friends; “the kids have always been huge fans” of the Sprayground at Riverside Park, says Lyttle. With younger children, Moroz recommends trying the zero-depth fountain at the downtown Riverfront Park. Finally, check out the pool at Miller Park where they have safe swimming options for all ages and a low daily admission cost of $2 or $3/person depending on age.

Ivy Creek Park

Mace calls this “one of Lynchburg’s best kept secrets.” Here you can “rent kayaks and canoes, go fishing, or enjoy a short walk on the trail” around the lake. They now offer youth-sized kayaks, so kids can learn water safety and independence. (Read more about kayaking on pages 13-15.) They also have the Cabin, which houses a “mini-nature center.” Moroz’s boys enjoy exploring the trail, collecting insects, and fishing with their dad.

James River

“We are so fortunate to live in an area with exploration opportunities like canoes on the James River,” Lyttle says, adding that they also love natural rock slides and waterfalls along nearby Appalachian Trails. You can rent from James River Adventures, just across the river from downtown and located next to Riveredge Park, where you can safely park and rent whatever is needed for an afternoon of canoeing, kayaking or paddleboarding.

Fitness Bucket List

lynchburgparksandrec.com/trails

amazementsquare.org/amazement-tower

lynchburgparksandrec.com/the-nature-zone

lynchburgparksandrec.com/pools-aquatics

lynchburgpubliclibrary.org/museum-passes-and-more

riseupclimbing.com

liberty.edu/snowflex

jrava.org/james-river-adventures

yogagoodnessstudio.com

Incorporate Meditation into Your Daily Routine to Improve Physical, Mental and Spiritual Health

Why does it seem like such a task for many of us to sit still (yes, that’s right… do nothing—not even scroll through Facebook) for 10 minutes out of our day? Unfortunately, the world of smartphones and constant communication is not only sending our schedules into overdrive—our minds are suffering, too.

Maybe you’ve heard of meditation and thought it was just all hype. Or maybe you think it’s some sort of religious cult that you don’t want to be a part of. Whatever is keeping you from trying it out, we hope you change your mind after hearing some facts from a local enthusiast.

Steve Simpson started meditating in 2010 and now leads weekly classes at James River Yoga. He has even taken part in retreats where participants meditate for up to eight hours a day. (What!?!) But don’t let that fact scare you off! Steve says all you need is just a few minutes a day to start seeing noticeable results. “I used to do it at lunch. I would go out to my car and crank the seat back,” he says. “You can find 10 minutes in your day. It just takes a little effort and discipline.”

In his life, Steve has noticed significant changes in his physical and mental health. “I’m a lot less stressed out than I used to be and, over time, I’ve noticed I’m a lot better at intuitive thinking.”

And better yet, he reminds us that this is a “cheap and easy” workout routine. All you need is a comfortable seat and a quiet room.

Interested in getting started?

Steve walks us through the basics and the benefits.

The Basics:

• Choose a consistent time and location.
• Adjust the lighting in your room to soft.
• Sit comfortably in comfortable clothes, preferably with your back straight.
• Begin with long complete breaths with eyes closed or softly open—gaze lowered.
• Start with 5 minutes. Work up from there.
• Try with music or white noise if needed.
• Use an app for guidance as you get started.
• Experiment with different types of meditation (see sidebar on the following page) to see what works best for you.
• Consider a meditation group to hold you accountable.

The Benefits:

Reduces Stress—“I ran into a local heart doctor and he told me if people would just slow down and meditate a little bit every day, they would live a lot longer,” says Steve when discussing how meditation reduces inflammation in the arteries.

Prevents Anger-Related Incidents—“That fight or flight syndrome, when someone cuts you off in traffic and adrenaline starts pumping, which is really hard on the body. Meditation slows some of that down,” he says.

Improves Intuition—“I’ve noticed a lot better intuitive thinking in my life. You know, the unconscious mind where your intuitions come from. Meditation has given me more access to that,” says Steve.

Improves Decision Making—“Meditation has been shown to rewire the brain a bit and make you less prone to those immediate, often unwise, decisions,” explains Steve.

Leads to Spiritual Growth—“Sometimes Christians associate meditation with Eastern religions but every spiritual tradition has a meditation aspect,” says Steve about using meditation alongside your specific faith.

Changes Perspective—“I am less wound up in the struggles of day-to-day life. You know when you see someone in the grocery store and automatically start having negative thoughts about them? I had a teacher tell me ‘You are not your thoughts.’ And that was a revelation to me,” says Steve.

Meditation is also proven to:

Improve Immune Function
Decrease Insomnia
Enhance Creativity
Slow the Aging Process
…and the list goes on and on.

Types of Meditation:

Watching Thoughts
Visualization
Guided Meditation
Body Scan
Attention on Breath
Attention on Body Parts
Walking/Moving Meditation
Mindfulness
Yoga
and more!

Group Classes

James River Yoga
311 Rivermont Avenue, Lynchburg
Meditation Workshop: last Saturday of the Month from
3 – 5 p.m. Donation based.
Meditation Class: every Friday from 12:30 – 1:30 p.m. Free.

Good Karma Tea Company
174 Norfolk Avenue, Lynchburg
Every Sunday from 9 – 9:30 a.m.
Group meditation—not guided. Donations suggested for local nonprofits. Social time to follow.

Bower Center for the Arts
305 N Bridge Street, Bedford
Mondays from 5:30 – 6:30 p.m.
$5 donation suggested. Focus on breathing, gentle movement, guided and non-guided meditations and more.

Maier Museum of Art, Randolph College
1 Quinlan Street, Lynchburg
Mondays from 5:15 – 6:30 p.m.
An introduction to mindfulness meditation based on Buddhist teachings of wisdom, compassion and ethics.

After trying everything to lose weight and frequently giving up, a local woman finally found the mental motivation to stick with a plan.

Take us back to your childhood. Did you always struggle with your weight?

I was always a bigger kid but not massively huge. I was really into sports and dance so that helped keep things steady.

How often did you attempt to lose the weight over the years? Which diets or programs did you try?

I tried everything—Atkins, juicing, South Beach, pills… you name it. Ultimately it was Weight Watchers that resonated with me, but I had about five or six “first days” on that as well.

When did you decide to take action… and did it feel different this time?

A couple of years ago, I knew it was a growing problem and that at 35, I needed to do something or else live a life either on medications or no life at all. I was bullied by my former boyfriend about my weight so in December 2015, I decided to join Weight Watchers to please him. But I quickly realized that this needed to be for me and me alone.

You said Weight Watchers was ultimately what worked for you. What drew you to that program?

I chose it for the accountability. I knew stepping on a scale in front of someone would hold me accountable. I also liked the support in meetings from men and women who were going through similar challenges.

Describe how your diet changed from before to after.

I went in full throttle. I ditched alcohol, take out, processed foods, and sugar. I became a pro at meal prepping my foods, keeping in mind a 25/25/50 ratio on my plate (25% carbs, 25% protein and 50% veggies/fruit). I also prepped my snacks so that I always ate a protein and a fruit or vegetable to stay full.

And describe how your activity level changed from before to after.

I was leading a very sedentary lifestyle. I decided that I wanted to get the food under control first before I tried to put the exercise in, so it was a few months of shedding pounds just from eating right before I began to exercise. Then I slowly built up to running and from there I have completed a half marathon and the Virginia 10 Miler. I then began weight training to build muscle.

Did you ever have any setbacks or challenges along the way?

Absolutely! I had gotten too skinny at one point and found it challenging to maintain that. Also, falling in love with someone new (now my fiancé) also contributed to what people describe as “love weight.” I am currently a few more pounds than I’d like to be but have committed to getting back on track and using the tools I have learned to find a good balance. I have a wedding dress to fit into now!

What kinds of changes did you notice in yourself, aside from the numbers on the scale, as the weight came off?

I became incredibly more confident in every aspect of my life. I was able to recognize that I was in a bad relationship and had the confidence to walk away. I also became more outgoing professionally and was able to better present myself in my career.

How long did it take for you to reach your goal weight?

I had lost and gained weight before getting really serious, but I joined Weight Watchers on December 7, 2015 and hit my goal weight on December 7, 2016, which I think was pretty cool. So in a year I had lost about 106 lbs.

And how long have you maintained it?

Since the end of 2016, I gave into sugar again after attending a bridal expo and eating my weight in cake, so some bad habits crept back in. But this time I was able to recognize it early on and get it back together.

What advice would you give to others who want to lose weight but just feel frustrated?

There is no quick fix and not every diet/lifestyle is for everyone. If you’re doing something that isn’t giving you the results you should reasonably be expecting, then try something else until you find what clicks.

Without Leaving the City of Lynchburg

Looking for a new workout… on the water? You don’t have to trek all the way to Smith Mountain Lake to get your feet wet in the world of kayaking. During the summer, beginners can start with the basics by signing up for lessons at Clemmons Lake in Lynchburg’s Ivy Creek Park. Then, as you gain more experience, you can take your kayaking skills to the James River, Smith Mountain Lake and beyond.

We asked Debbie Hoffbeck, a certified instructor and chief naturalist with Lynchburg Parks and Rec, to tell us why this is an outdoor activity everyone should try.

How did you get into kayaking?

I didn’t start kayaking until later in my life, about 15 years ago. I tried it with a group of friends during a trip to a state park in Pennsylvania and I fell in love. I bought my own boat and joined a kayaking club. Later, I got a chance to work for Lynchburg Parks and Rec and got certified to teach.

What is it about kayaking that got you hooked?

I just love being on the water. To me it’s a very inexpensive way to get out on the water and have some fun. I do a lot of kayaking at Smith Mountain Lake State Park. When you are down there on the water, you can take your time along the edge and enjoy sightseeing the nature around you.

Do you recommend certain ages or fitness levels?

Some people think you have to be super athletic. But kayaking is so easy. I know people who are 75 years old and love it. As long as you love being outdoors and being on the water anyone can do it.

But it’s still a good workout, right?

Oh yes, and it’s a full body workout. You might think it’s all your arms and shoulders. But if you are kayaking the right way, you are rotating your whole core. Because if you use only your shoulder muscles, you would wear out pretty fast. The other thing is you are engaging your legs too by using the foot pegs inside the kayak. You are doing everything.

How can someone get started?

Beginners should sign up for lessons at Clemmons Lake at Ivy Creek Park. We teach classes to children as young as 8 years old starting in 2018. Both myself and my staff are certified by the American Canoe Association (ACA). Then once you know how to do it, you can rent a kayak from May through September. Just check our website for lessons and rentals:
lynchburgparksandrec.com/our-parks/ivy-creek-park.

After the beginner level, what would someone’s next step be?

After you get some experience on flat water, James River State Park, about 45 minutes from here, is a great place to go on a really easy river excursion. You can also rent kayaks at Smith Mountain Lake State Park, which I mentioned is one of my favorites. If you go to the ACA website, you can find all kinds of instructors who offer more advanced classes in kayaking.

Any Final Words Of Advice?

I would encourage people to at least try kayaking one time. Just to see if it’s the type of thing they would like to do again. You won’t regret it!

James River Adventures

You can find another local kayaking opportunity in Lynchburg—within view of downtown! James River Adventures opened in 2017 at Riveredge Park in Madison Heights. They offer hourly canoe and kayak rentals which include a safety orientation, personal flotation device, shuttle and more. Book your trip today online at jamesriveradventures.org!

Visit lynchburgliving.com to read our feature profile about James River Adventures in the July/August issue of Lynchburg Living.

Sharp Top Trail in Bedford County

With its impressive summit offering a 360-degree view of the region, Sharp Top Trail at Peaks of Otter is a bucket list hike for Central Virginia natives. Park at the Visitor Center to begin your journey.

Length:
1.5 miles

Difficulty:
Strenuous

Time:
Allow two hours for hiking up and one hour for hiking down. Add an extra half-hour for the spur trail to Buzzard’s Roost, which is a series of large rock formations offering different views of the area.

What to Pack: Water—none is available at the top. Professional camera—to capture amazing photos.

PHOTO BY TYLER STEPHENS

Get Moving! Area Races and Fitness Events

August 4, 2018
Be BOLD Trail 5K
Bold Rock Cidery, Nellysford
9 a.m.

August 11, 2018
Lynchburg Half Marathon and 5K
Percival’s Island, Lynchburg
7:30 a.m.

August 18, 2018
Face the Forest 5K
Thomas Jefferson’s Poplar Forest
8 a.m.

August 24, 2018
Glow Ride
Percival’s Island, Lynchburg
8 – 9 p.m.
Bikers of all ages are welcome to decorate their bikes and wear bright colors for this group ride.

August 31-September 2, 2018
Love. Pets. Match. Tennis Tournament
Oakwood Country Club, Lynchburg
Starts 8 a.m. 8/31, ends 5 p.m. 9/2.
Learn more at lynchburghumane.org.

September 1, 2018
Roanoke River 8K
Roanoke River Greenway
Golden Park/Bennington St. Parking Lot
8 a.m.

September 28, 2018
The Amazing Mile Children’s Run
Amazement Square, Lynchburg
6 p.m.
Register at virginiatenmiler.com.

September 29, 2018
Genworth Virginia 10 Miler & 4 Miler Run/Walk
E.C. Glass High School, Lynchburg
8 a.m.
Register at virginiatenmiler.com.

November 3, 2018
CASA Superhero Run
Percival’s Island, Lynchburg
9 a.m.

November 22, 2018
Turkey Trot for HumanKind
E.C. Glass High School, Lynchburg
8 a.m.

November 17, 2018
Star City Half Marathon and 10K
O. Winston Link Museum, Roanoke
8 a.m.

Don’t Veg Out—Veg Up!

Our Lynchburg Living Taste contributor Mikael Blido shares three easy ways to add some fresh produce into your day.

Stir them into a soup for an effortless 15-minute meal. Mikael says anything goes—carrots, broccoli, cauliflower, celery, and potatoes (even canned or frozen options such as corn and peas).

“Just chop them up, add to some chicken broth and use salt/pepper to taste. For variety, add meats. Pull some meat off a rotisserie chicken or throw in some leftover barbecue beef,” he says.

Finish off with chopped herbs and homemade croutons (cubed bread with olive oil in a skillet and lots of salt and pepper.)

Roast them for a quick side dish that goes with anything. “Just roughly chop your vegetables (avoid leafy ones), drizzle with olive oil and salt and pepper. Bake for 20 to 40 minutes and serve. Delicious!” says Mikael.

Mix them up in a milkshake you can enjoy any time of the day. “This is my favorite 30-second meal!” says Mikael. “It’s the easiest non-salad route to get leafy greens into your body.”

In a high-speed blender (he suggests a Vitamix), add milk, a few strawberries, half a banana, some ice and a splash of vanilla. Then add two large handfuls of organic salad mix and blend. Add sugar or Stevia to taste.

“You will not even taste the lettuce since the vanilla and strawberries mask their already mild flavor,” he says. “Even kids love it!”

Fresh from the Farm

From organic veggies to locally-raised beef, you can find the freshest, most high-quality ingredients at your local farmer’s market. Support local producers at these four locations:

APX Market
1848 Church St., Appomattox
Open May through October; reopens in December for a Holiday Market

Bedford Farmer’s Market
On corner of Washington and Center streets, Bedford
Open May through October
Visit on Tuesdays from 3 to 6 p.m., Fridays 7:30 a.m. to
1:30 p.m. and 1st Saturdays of the month, 9 a.m. to 1 p.m.

Forest Farmers Market
Forest Library, 15583 Forest Rd., Forest
Outdoor season: April – October on Saturdays
from 8 a.m. – noon
(Winter Market also offered at 1088 Rustic Village Rd., Forest)
www.forestfarmersmarket.com

Lynchburg Community Market
1219 Main St., Lynchburg
Open Tuesday through Saturday, 7 a.m. to 2 p.m.
www.lynchburgcommunitymarket.com

Weight Loss Wisdom

Libi Prince, our Be Well Lynchburg “Inspire” profile who lost 150 pounds, shares a few of her eating tips.

• Plan out your meals—“Having a game plan helps you see the bigger picture of your day/week overall. This makes it easier to work in meals that are outside of your control (such as work luncheons.)”

• Keep protein-rich snacks on hand—“This will keep you fuller longer until your next meal.  My favorites are light string cheese, a hard-boiled egg, and almonds.”

• Look outside the box for food inspiration—“Some of my best meal/snack ideas came from following people on Instagram.”

Turmeric To-Go

Turmeric is an inflammation fighting spice that’s popping up everywhere right now. In Lynchburg, the Fresh Market carries these handy packets made by The Republic of Tea that can be easily and conveniently added to a 16.9 oz. bottle of water. The ingredients include turmeric, ginger, cinnamon, vanilla, black pepper and monk fruit. Perfect for your purse, car, or pantry for a quick and healthy portable drink.

Smoothie Support>

The end result is nice—but does the laborious “smoothie prep” session keep you from enjoying a cold blend of fruits, veggies and other health-boosting ingredients?

Enter… Live Pure Smoothies—a supplier of complete, organic, plant-based, ready-to-blend frozen cubes that transform into thick, rich, luscious smoothies or smoothie bowls. And better yet, this company’s roots formed in Lynchburg.

Tiffany Tatom and Mary Cope (Tiffany still lives in the Hill City) were health coaches for 12 years and also had a corporate wellness company. During that venture they realized they “needed a product that tasted delicious, was super easy to make, took under one minute, required no thinking, would be enjoyed by all family members and never had food waste,” according to Tiffany.

Locally, Lynchburg’s MayLynn’s Creamery uses Live Pure products in their organic smoothie bowls. (And Consolidated Shoes orders smoothie cubes for their employees as part of a wellness plan.)

You can order some cubes for yourself to enjoy at home!
Visit livepure.love to learn more.