EAT WELL: A BETTER-FOR-YOU BRUNCH WINTER/SPRING 2020

There is no better way to celebrate a weekend morning run, hike or bike ride than with everyone’s favorite mid-morning meal that’s deliciously known as brunch. Instead of canceling out your hard work with grease and sugar, here is a healthy, hearty and super simple idea from Lynchburg Living contributor and local foodie Mikael Blido. He is known for his skills in the kitchen as well as his passion for eating clean.

BRUNCH MASHUP

Hull out the “meat” from a baked sweet potato and mash it with fork. 

Smear the potato onto the middle of a plate.

In olive oil and butter, sauté half of a diced small onion or ¼ of a large onion with a diced sweet red pepper (or ½ of a red pepper and ½ of a yellow pepper for added color interest) and diced fresh portabella or button mushrooms (about four mushrooms). Add 1 teaspoon chopped parsley, a good pinch of kosher salt and fresh ground pepper to taste. Spoon a heap of the sautéed veggies over the warm potato mash.

Meanwhile cook the perfect sunny side up egg(s) in butter in a non-stick skillet and slide that onto the veggie potato pile. Dress with a sprig of parsley. 

Add sliced avocado on the side for those who enjoy a bit of healthy fat.




EAT WELL: TO FAST OR NOT TO FAST WINTER/SPRING 2020

Lynchburg dietitian debunks intermittent fasting

I recently posted on social media inquiring about friends’ experiences with intermittent fasting. Having chalked the whole concept up to a fad used by celebrities and health gurus, I was floored by the responses I received. Not only had dozens of neighbors, former classmates and coworkers tried intermittent fasting, but many reaped major health benefits in the process. We reached out to Susan Williams, RD and fill-in dietitian at Liberty University, to learn more about the ins and outs of intermittent fasting.

Williams explains that intermittent fasting gained traction nearly seven years ago by virtue of two British journalists and has since adopted numerous methodologies centered around extended periods of fasting. “Intermittent fasting, simply put, is a diet where you eat normally some days and [eat] little to nothing the other days,” says Williams. “The 16-8 [method] involves eating only during an eight-hour window and fasting for the remaining 16 hours. The 5:2 [method] is where for two days a week you limit yourself to 500 calories if you’re female and 600 calories if you’re male, and [then eat normally] for the other five days. Lastly, Eat-Stop-Eat is a twist on intermittent fasting. You don’t eat at all for 24 hours two days per week and the other days you eat normally.”

The 16-8 intermittent fasting proved especially beneficial for Virginia-based Marine, Quinton Cookis. Cookis completed three cycles of intermittent fasting with the goal of avoiding weight gain while also upping his carb intake to maintain an intensive regimen of running and weightlifting. “With 16-8 fasting, coupled with healthy diet choices and sufficient time allocated to working out, I not only had no issue maintaining weight, but I was also losing weight seemingly without effort,” he says. “The results were visible by the end of the first week. [By then], my body adapted to the fasting cycle and was no longer hungry outside of the eight-hour eating window.”

For other athletes exploring intermittent fasting, Williams adds, “It is recommended that you exercise on eating days. There are windows of opportunity to refill the nutrient stores used up in exercise, so it is not recommended to do intense levels of exercise when there is not a meal after to refill these stores.” She also encourages novice fasters to be aware of the extreme hunger, headaches and decreased blood sugar levels that may result from fasting days.

Like most crash diets, intermittent fasting focuses on cutting calories to lose weight. Williams notes that fasting is likely more effective in the weight loss arena as it restricts caloric intake for just a few days a month rather than chronic calorie reduction. “Every body is different. [Physical results] depend on body type, genes, body weight at the start of the diet, exercise habits, etc.,” says Williams. “The recommendation for healthy weight loss is usually one pound per week.”

Regardless of your fasting goals, Williams strongly recommends seeking medical expertise before trying any variation of intermittent fasting. “If given the green light, then seek advice from a registered dietitian who can create a plan specifically tailored to your lifestyle and circumstances,” advises Williams.




GET MOVING WINTER/SPRING 2020

Mark Your Calendar for These Regional Races

November 28
Turkey Trot for HumanKind
5K Run & Walk
E.C. Glass High School,
Lynchburg
8 a.m.

December 7
Reindeer Run 2 Miler
Hydaway Outdoor Recreation Center
936 Camp Hydaway Road, Lynchburg
9 a.m.

February 1
Arctic 5K
Hydaway Outdoor Recreation Center
936 Camp Hydaway Road, Lynchburg
9 a.m.

March 7
King of the Mountain (1-mile hike)
Liberty Mountain Snowflex Centre
4000 Candlers Mountain Road, Lynchburg
11:30 a.m.

April 25
Run 4 Their Lives
Liberty University Indoor Track, Liberty Mountain Drive
Time: TBA
Benefits Freedom 4/24


For more information about each of these races,
visit the Lynchburg Road Runners page on the
Run Sign Up website: runsignup.com/Club/Races/493.




TECH TOOLS: LISTEN & LEARN WINTER/SPRING 2020

Health and wellness podcast recommendations

For those on the go (and let’s face it, that’s everyone these days), it’s hard to find the time to sit down and absorb the latest self-help book. Podcasts are perfect for multi-taskers—you can drive, run, or even clean the house while you learn. Here are a few of our top picks.

10% Happier with Dan Harris
National TV news broadcaster Dan Harris promotes the benefits of meditation—something he turned to after having a panic attack live on air in 2004. Harris welcomes guests who talk about happiness, mindfulness, and how to maintain balance in your life.
Learn more: www.tenpercent.com/podcast

Rethinking Weight Loss
Whether you’re struggling with your weight from a recent gain or have been fighting the battle since childhood, this NPR podcast is for you. It explains the science of weight and how our bodies lose it. Step away from the fads and let this informative podcast put you on a road to body acceptance.
Learn more: www.npr.org/podcasts/510339/weight-loss

Ali on the Run
Ali on the Run is a great tool for runners of all levels—from experts to beginners. Host Ali Feller talks to runners on all ends of the spectrum about what keeps them going day after day. You’ll also learn some applicable life lessons too.
Learn more: www.aliontherunblog.com/tag/podcast/

Get Fit Guy
Host Brock Armstrong is here to help men “rise above your former self.” His goal is to give his fellow men the fitness tools they need while also maintaining a healthy balance between athletic performance and an enjoyable life.
Learn more: www.quickanddirtytips.com/get-fit-guy




HAPPY TRAILS: THE ALPINE TRAIL WINTER/SPRING 2020

at Lynchburg’s Riverside Park

Take care of your body and your mind with a hike on the Alpine Trail, the first dedicated hiking trail in Lynchburg. The Alpine Trail was built during the 1920s and ’30s when visitors could cross the James River onto “YMCA” island, which is now known as Treasure Island.

This secluded path winds through the steep, wooded hillside of Riverside Park off Rivermont Avenue—offering spectacular views of the James River. Nature lovers will also adore the frequent sightings of woodland birds, including migrating hawks.

Restrictions: Since the slope of the hill drops almost vertically onto the railroad tracks hidden below, this trail is not recommended for small children or individuals with disabilities. Strollers and bicycles are prohibited.

Where to Enter: Look for a marked entrance sign just past the Riverside Park Overlook. An entrance to the other end of the trail is found near the Fink Deck Truss Bridge.

Nearby Attractions: Visitors to Riverside Park can also enjoy the Overlook (an area overlooking the James River with historic stone walls), tennis and basketball courts, playground equipment, sprayground (open seasonally), a transportation exhibit featuring a train locomotive and the Fink Deck Truss Bridge.

Length: 1 mile
Difficulty: Easy to Moderate




FITNESS FINDS WINTER/SPRING 2020

Take 30
Looking for a quick workout to fit into your very busy schedule? Align Athletics has you covered. The fitness center, located in New London, offers two versions of its core group classes: Align 60 and Align 30. While Align 60 is more intense and requires previous experience, Align 30 is a great option for those who want an intense, effective workout… and also want to get out the door quickly. Find more details at alignathletics.com or on Facebook.


A Legendary Workout
The YMCA of Central Virginia is offering a new class specifically for people over the age of 50: CrossFit Legends. Don’t let the word “CrossFit” scare you away—this course puts movement and mobility first, CrossFit second. Participants learn how to minimize the side effects of aging, restore their general physical capacity, re-learn movements, and ultimately regain control of their bodies. Learn more at ymcacva.org under the Programs tab.


Peakland Pilates Transformation
There are new leaders at Peakland Pilates—and Celeste Sedlar and Jenna Chalk are starting off their journey with a bang! The duo has unveiled new classes and has restructured the studio to maximize space for barre, dance and TRX classes. Check out their class schedule at peaklandpilates.com or visit their Facebook page.


Kratos Said Knock You Out
The Forest-based Kratos Fitness has rolled out a high-intensity, boxing-inspired workout program called KnockOut. Try their Krank KO class and you’ll burn calories and shed fat by utilizing heavy bags, cycling and more. Another option is KnockOut Boxing and Conditioning. The atmosphere alone will get you energized—KnockOut workouts are accompanied by blood pumping music and lighting. Learn more at kratosfitnessstudio.com.




Artists Profile: Jamie Trent Nov/Dec 2019

Age: 45 | Title: Songwriter

Lynchburg Living Editor Shelley Basinger: Jamie, your songwriting talents have received national attention over the past five years or so. How long have you been writing?
Jamie Trent: I’ve been writing for 30 years. I wasn’t an outcast growing up, but I definitely was artsy, more introverted. I expressed myself in ways such as writing poetry and found my niche. I wrote an awful lot of bad, bad poems back then!

SB: After high school, you joined the military—which laid the foundation for one of your most well-known songs, “Bullet Holes in the Sky.” Why did you decide to enlist?
JT: I joined the service and served during the Desert Storm conflict in ’92. While I was exposed to the conflict, I never served on the front lines. Growing up I was a “military brat”—my dad served 30 years in the Navy so we traveled around the country. Joining the service is sort of what I thought you did, especially if you didn’t have an identity. I spent four years in the military and it helped get my head on straight and put things in perspective.

SB: Where did life take you after the service?
JT: I went to college and started singing a lot, mainly private weddings and parties, which paid my way through school. Then, after college, I started making some connections in the songwriting industry. I met some folks in Nashville who thankfully took me under their wing and taught me how to be a better writer. Along the way, I continued to hone my craft.

SB: When did you feel like you got your first big “break”?
JT: I had two or three cuts with indie artists. As a non-signed songwriter you really have to cut your teeth with not-so-well-known artists. Then about five years ago I wrote a song for my wife called “The Outer Banks and You.”

That’s sort of our little safe haven, and I wrote it for our anniversary. I had no intentions of pitching it because I thought it might be too regionally based.

But I did end up sending it to a guy I work with in Nashville and he said, “Man, that is the best one you’ve ever written.” He set me on the track to pitch it to chambers of commerce and real estate companies. It wasn’t 24 hours later that Southern Shores Realty called me and said they wanted to sign me on the spot to use the song in their national advertising campaign. That was a big win for me not only monetarily speaking, but also street cred—people sort of took me seriously then. That’s when I started hearing from others in the industry wanting to do co-writes. You just never know what songs stick.

SB: Over the past few years, you have focused on writing songs about veterans. Why did you choose that niche?
JT: My wife and I were sitting in our garage two or three years ago and she asked me, “Once our careers are behind us, how do you want to be remembered?” I was sort of taken aback by the question. I wasn’t so concerned about “being remembered” as I was about being a part of something that was bigger than myself. It got me thinking. I love to write, I love veterans initiatives… then I came across Songwriting With:Soldiers. This organization pairs combat vets suffering from PTSD and other traumatic brain injuries with professional songwriters. They write songs about their experiences. Through that organization I met some incredible songwriters (Radney Foster, Darden Smith, Jay Clementi, Gary Nicholson). I really started forming a special relationship with Mary Gauthier, who I ended up co-writing “Bullet Holes in the Sky” with.

SB: Mary Gauthier has quite a resume!
JT: She does indeed. She is a Grammy-nominated artist with song cuts by Blake Shelton, Tim McGraw, and Jimmy Buffett. Her songs have been heard on shows like “Nashville” and “Yellowstone.” She also has two TED talks.

SB: What inspired the lyrics of “Bullet Holes in the Sky”?
JT: Mary sent me a text one evening when she was backstage at the Grand Ole Opry in the “Johnny Cash” room. She was getting ready to do a show. She said she had a chorus for a song, but needed “the movie” for the song. Right then and there I sent her a line, “It’s the 11th of November in Nashville, Tennessee, free breakfast at the Waffle House if I show ’em my ID.” At that point, we had “the movie.” She calls herself a “midwife” for songs. I had to laugh when she said this song was like a child in the birth canal and we just had to bring it into the world.

As for the inspiration behind the song, many folks—civilians and military—have mixed emotions about serving and the sacrifices we have to make. It’s not a question of being patriotic, just the internal conflicts that we feel sometimes.

SB: Were you surprised by the press the album and song received? The album was featured in the LA Times and nominated for a Grammy.
JT: Short answer, YES. But more importantly, it gave me HOPE. With more than 22 veteran suicides per day, we need to continue to find ways to help our soldiers and their families. If songs can do that, which I believe they can, then this album and song gives me hope that they are reaching the masses.

SB: More recently, in mid-September, you decided to use a song you wrote two years ago to help some residents affected by Hurricane Dorian. That turned a lot of heads as well.
JT: A couple of years ago my wife, Tammy, and daughter, Kardigan, and myself actually spent an entire week in Ocracoke. Having vacationed in the Outer Banks for over 35 years, I had never actually spent a week on that island. It was like no place I had ever been. I loved it and knew the minute my feet hit the beach that I had to write a song about it. I partnered with a songwriter friend of mine, David Kent, to finish the song. (As a side note, David landed a #1 hit for Blake Shelton’s song, “Austin.”) Once I heard about and saw all the destruction that had occurred from Dorian, I felt a calling to do more. So I decided to sell the song through iTunes and Amazon Music outlets and donate 100% of the proceeds to help with the relief efforts. I am partnering with The Outer Banks Community Foundation (OBCF.org or OBXdisaster.org). This was just my little way of trying to give back.

SB: That’s incredible. What’s next for you?
JT: As a songwriter, it’s all about write, write, write, re-write. Continue to get better. Continue to make connections. For me, it’s therapy and to be quite honest, it’s fun. I realized many years ago that I didn’t have the patience or talent for golf. So many of my Saturday mornings you will find me doing FaceTime or Skype co-writes instead of playing 18 holes.

I’m still writing some songs about the Outer Banks too, actually finishing up one now. I want to continue being involved in the local veteran community. I held a fundraiser at the American Legion three years ago, raised about $20,000. I’m looking to do a golf tournament next year.

SB: Do you have any advice for aspiring songwriters?
JT: A very established multi-#1 hit songwriter once told me, “Writing to the radio will make you a liar.” You are just going to come up short and you are never going have anything new to say. Someone once interviewed Bruce Springsteen and asked him the same question. His answer was, “If you are writing a song and 1+1 equals 2, you have failed.” That is about as brutally honest as it gets. My personal advice would be to write as much as you can. Work with co-writers. Make connections. The songwriting community is filled with folks on every skill level. But to work your way up the ranks, you have to get in the game.

SB: How can readers get in touch with you?
JT: Find me on Facebook, Jamie Trent/Songwriter. Or visit Reverbnation.com/obx.




14th Annual Gift Guide

Look What I Found!

Staring blankly at that long holiday shopping list? Don’t fret—we’ve got you covered.

On the following pages in the 14th Annual Look What I Found! Holiday Gift Guide, we’ve rounded up some of our favorite local finds—from unique toys for the kids to glamorous accessories for mom.

Enjoy our Virtual Gift Guide below! You can zoom in to read all the details!







Editor’s Letter Nov/Dec 2019

After moving to Lynchburg in 2008, I was desperately trying to “find my place in this world”—as Michael W. Smith poignantly described in his 1990 song. Just a green 24-year-old adjusting to a new job and trying to (awkwardly) make new friends.

I started looking for ways to get more connected and learned about Big Brothers Big Sisters of Central Virginia through a co-worker. With a camp counselor background, it was a no-brainer. After signing up, I was matched with an 11-year-old girl named Nicole who had just recently been adopted by her foster family.

Life had been tough for Nicole the past few years—lots of people had come and gone.

We spent Saturdays going to movies, hanging out at my apartment or working on projects for her school. She talked to me about her family some days; other days we just focused on fun. I arranged for her to get baptized—something she had always wanted to do since becoming a Christian in a previous foster home. Down the road, she was there to celebrate with me on my wedding day.

With an entry-level salary that barely paid my rent, I didn’t have much money to hand over to Big Brothers Big Sisters. But what I did have was a few hours each week to give to Nicole—and so many nonprofits are desperate for just that… your time.

In fact, about half of the top 25 nonprofits featured in this year’s Giving Back Awards listed “volunteers” as their greatest need right now. For example, Gleaning for the World, our #1 nonprofit, has only 11 paid employees that run its international disaster relief efforts—an astounding 1,200 volunteers help keep the place running.

There are numerous other inspiring stories of volunteerism in this issue—from dozens of artists who donated their talents to a Beacon of Hope auction fundraiser to our Person of Interest, David Stokes, who logs 950 volunteer hours a year helping local veterans.

You’ll find two kinds of holiday spirit in this issue—the festive baked goods, beautiful Christmas décor and local gift ideas will have you ready to slip on those Santa jammies ASAP. But my hope is you’ll also embrace the spirit of giving. Not just throwing a few coins in the Salvation Army bucket, but being so bold as to ask a local nonprofit: what can I do to serve you?

It may be as simple as lending an ear to an 11-year-old girl.

Cheers,

Shelley Basinger, Managing Editor
Shelley@lynchburgmag.com




Double Chocolate Cake

I have probably made this recipe over 100 times and it is my favorite cake in the world. The unique thing is that it calls for oil instead of butter, which makes for a more soft and moist cake. Recently I made a couple of minor tweaks (slightly less leavening and lower temp) that made it even better because it now bakes more evenly.

OVERVIEW
Total: 1 hr 35 min
Prep: 30 min
Inactive: 30 min
Cook: 35 min
Yield: 12 servings

INGREDIENTS – CAKE
Cooking spray, for greasing the pan
1 3/4 cups all-purpose flour
2 cups sugar
3/4 cups cocoa powder (love Hershey’s Special Dark!)
1 3/4 teaspoon baking soda
3/4 teaspoon baking powder
1 teaspoon salt (Diamond Crystal Kosher)
1 cup full fat buttermilk, shaken
1/2 cup vegetable oil (Canola is ok but Avocado oil is better for you)
2 large eggs
1 teaspoon vanilla extract
1 cup hot brewed coffee

INGREDIENTS – ICING
6 oz semisweet chocolate (Ghirardelli bar is great)
2 sticks unsalted butter (like Kerrigold) at room temp
1 large egg yolk
1 teaspoon vanilla extract
1 1/4 confectioners sugar, sifted

INSTRUCTIONS – CAKE
Preheat the oven to 325 degrees. Grease two round 9” pans with cooking spray and line the bottom with rounds of parchment paper. Sift together flour, sugar, cocoa, baking soda, baking powder and salt by pushing through a fine mesh sieve with a spoon (to avoid lumps). Add flour mixture to the bowl of a stand mixer fitted with a paddle attachment.

In a second bowl, combine buttermilk, oil, eggs and vanilla; whisk to combine. With the mixer on low, add the wet ingredients into the dry ingredients and mix to combine, about 15 seconds. Add the hot coffee and mix until just combined.

Divide batter between pans and bake until a toothpick comes out clean, or about 35 minutes. Let cool for 10 minutes before using a butter knife to release cake from side, then turn out on cooling racks.

INSTRUCTIONS – ICING
Chop chocolate and melt in heatproof bowl over simmering water. When smooth, set aside to let cool.

In the bowl of an electric mixer fitted with a paddle attachment, beat the butter until it gets lighter in color, about 3 minutes. Add the egg yolk and vanilla and beat for another 2 minutes.

With the mixer on low, add the confectioners sugar—1/2 cup at a time (to avoid making a mess). Keep adding until fully incorporated. Spread icing immediately over cooled cake.