Based on recent data, Virginians’ top three cocktail choices include the Manhattan, Sazerac, and Martini, with the Manhattan reigning supreme in 23 states! In honor of National Cocktail Day (3/24), we’re giving these beloved cocktails a fresh twist. While each retains its classic composition, we’ve mixed up some of the base ingredients to add flavor complexity and a little bit of gusto to your gulp.

Tiki Tango Manhattan

Ingredients:

• Ice
• 2 ounces rye whiskey
• 1 ounce pineapple liquor
• 2 dashes of Angostura bitters
• 1 maraschino cherry and an umbrella to garnish

Directions:

1. Fill a pint glass with ice. Add rye, pineapple liquor, and bitters. Stir well.
2. Strain into a chilled coupe and garnish with maraschino cherry and umbrella.

Sazerac Royale

Ingredients:

• Absinthe, to rinse
• 4 dashes Peychaud’s bitters
• 2 ½ ounces rye whiskey
• 4 teaspoons Earl Grey tea, divided
• 1 ½ cup boiling water
• 1 ½ cup sugar

Directions:

1. Make an Earl Grey simple syrup: Steep 3 teaspoons Earl Grey in boiling water for six minutes. Add the steeped tea into a point with the sugar and bring to a boil. Reduce the heat and allow to simmer for 15-20 minutes until thickened. Allow to cool. Store syrup in a glass container in the refrigerator.
2. Infuse the whiskey: Infuse the rye whiskey with the remaining 1 teaspoon of Earl Grey for 2-4 hours.
3. Make the cocktail: 

   1. Rinse a chilled rocks glass with absinthe, discard any excess, and set aside.
   2. In a mixing glass, mix 1-2 teaspoons of simple syrup and bitters.
   3. Add the tea-infused whiskey, fill the mixing glass with ice and stir until well-chilled.
   4. Strain into the prepared rocks glass.
   5. Twist the lemon peel over the drink’s surface to capture the peel’s oils and garnish with the peel.

Fire and Ice Martini

Ingredients:

• 2 ounces vodka or gin (your preference)
• ½ ounce dry vermouth
• 2-3 slices of fresh jalapeno (adjust to your preferred spice level)
• Ice cubes
• Jalapeno slice or pepperoncini, for garnish (optional)

Directions:

1. Begin by placing the jalapeno slices in a cocktail shaker. Use more or fewer slices depending on how spicy you want your martini to be.
2. Muddle the jalapeno slices gently to release their spicy flavor into the cocktail.
3. Add ice cubes to the shaker.
4. Pour in the vodka or gin and dry vermouth.
5. Shake the mixture vigorously for about 15-20 seconds to chill and combine the ingredients.
6. Strain the cocktail into a chilled martini glass using a fine mesh strainer to remove any jalapeno pulp or seeds.
7. Optionally, garnish the martini with a slice of jalapeno or a pepperoncini for a decorative touch and an extra hint of spice.
8. Serve immediately and enjoy your spicy martini!

Feel free to adjust the amount of jalapeno slices based on your spice tolerance. You can also experiment with different types of spicy peppers or add a dash of hot sauce to customize the heat level to your liking. 

Whether it’s the social media algorithm, a sign of the times, or everyone is wisening up to the benefits of homeopathic medicine and holistic healing (or all of the above), “magnesium” is being referred to left and right. It’s a term that’s become synonymous with overall well-being, much like adaptogens were just a few years ago.

But what is magnesium exactly and how does it support our well-being? Is it a substance that’s naturally occurring in our diets or do we need to rely on supplements? Is it all trend and no truth? We’re here to dig in.

Understanding Magnesium

According to the National Institutes of Health, magnesium is “an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives).” It’s a vital mineral that helps our bodies break down and utilize protein, it helps our bodies regulate sugar, supports our muscle and nervous system, and helps keep blood pressure under control.

In short, this powerhouse mineral does a lot for our bodies—so much so that you would notice if you were extremely low on magnesium. According to the Cleveland Clinic, most people are slightly low in magnesium—much like the average American is deficient in Vitamin D (35% of Americans, to be exact). Slightly decreased levels of magnesium could cause muscle spasms, fatigue, loss of appetite, nausea, and stiffness. However, if left untreated, magnesium deficiency could get worse and lead to abnormal heart rhythms, numbness and tingling, personality changes, and, in the worst cases, seizures. It’s reported that those at the highest risk of magnesium deficiency are those with gastrointestinal diseases such as Chrons and celiac disease, individuals with Type 2 diabetes, and individuals with alcohol use disorder.

It’s important to note that magnesium deficiency can only be found via a blood test, so talk with your doctor before taking any supplements or making drastic dietary changes.

Magnesium in Homeopathy
“Magnesium Phosphate known as ‘mag phos’ is our go-to mineral cell salt that is an incredible antispasmodic remedy,” explained Kari Wagner, owner of TapRoots. “Neuralgia pains like intense spasms or sharp cramps tend to respond well to mag phos.”

Magnesium is often used in homeopathic medicine to treat ailments that are commonly occurring on the right side of the body as well as irritability, emotional oversensitivity, abdominal cramping, painful periods, writer’s cramp, or sciatic pain.

“In homeopathy, mag phos is taken orally as a tablet that dissolves under the tongue,” Wagner continued. “The tablets can be dissolved in water and taken that way as well.”

Exploring Different Sources of Magnesium

In addition to supplementary sources of magnesium, natural food sources are also rich in magnesium. Greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oat bran are all exceptional sources of magnesium and can naturally contribute to the recommended 400-420 mg per day of magnesium for men and 310-320 per day for women. In fact, the highest source of magnesium is pumpkin seeds, offering a whopping 168 mg of magnesium per one ounce serving.

In addition to increasing your intake of magnesium rich foods, you could also make lifestyle adjustments such as a weekly soak in an Epsom salt bath, drinking natural electrolyte drinks, and cutting back on alcohol consumption.

Magnesium-Rich Salad

A delicious and nutritious recipe that includes dark greens, pumpkin seeds, and whole grains while being rich in magnesium is a Quinoa Salad with Spinach, Kale, and Pumpkin Seeds. Here’s a simple recipe to try:

Ingredients:

1 cup quinoa
2 cups water or vegetable broth
2 cups fresh spinach, chopped
2 cups kale, chopped
1/2 cup pumpkin seeds (pepitas), toasted
1/4 cup dried cranberries (optional)
1/4 cup crumbled feta cheese (optional)
Salt and pepper to taste

For the dressing:

1/4 cup olive oil
2 tablespoons lemon juice
1 tablespoon maple syrup or honey
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Instructions:

1. Rinse the quinoa under cold water and drain well.
2. In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and fluffy. Remove from heat and let it cool.
3. In a large mixing bowl, combine the cooked quinoa, chopped spinach, chopped kale, toasted pumpkin seeds, dried cranberries (if using), and crumbled feta cheese (if using). Toss gently to combine.
4. In a separate small bowl, whisk together the olive oil, lemon juice, maple syrup or honey, Dijon mustard, minced garlic, salt, and pepper to make the dressing.
5. Pour the dressing over the quinoa and greens mixture and toss until everything is evenly coated with the dressing.
6. Taste and adjust seasoning if needed. You can add more salt, pepper, or lemon juice according to your preference.
7. Serve the quinoa salad immediately or chill it in the refrigerator for a few hours to let the flavors meld together before serving.

This recipe is not only rich in magnesium but also provides a good balance of protein, fiber, and other essential nutrients from the dark greens, pumpkin seeds, and whole grains. 

So Do We Need More?

As previously stated, magnesium deficiency can only be determined by your doctor. However, the best way to ensure you’re doing everything you can to get your suggested daily allotment of magnesium is to eat a balanced, nutrient-rich diet—the first line of defense for combating many ailments and deficiencies.

Is there room for homeopathic treatments and dietary supplements? Absolutely—if needed. Talk with your doctor and schedule a routine, comprehensive blood panel to best understand how your body is performing and the areas that may need an added boost.

Magnesium plays a crucial role in our daily lives, impacting various bodily functions and overall well-being. From supporting energy production and muscle function to aiding in nerve transmission and bone health, magnesium is essential for maintaining optimal physiological processes. Its involvement in over 300 enzymatic reactions underscores its significance in biochemical pathways, highlighting the necessity of adequate magnesium intake through diet or supplementation. Furthermore, recognizing the potential implications of magnesium deficiency underscores the importance of ensuring sufficient levels of this vital mineral to promote health and vitality.

A Camper’s Guide to West Virginia

By: Megan Williams

Picture it: You wake up with the chill of mountain air in your lungs and the first thing you hear is the subtle rustle of a chipmunk rummaging in some nearby brush. Before your eyes are even open, you feel the warmth of the sun start to beam through your tent, your first clue that daybreak has arrived. As you unzip your tent, you’re greeted with sweeping mountain vistas dotted with towering hemlocks and red spruce trees. You take it in, ready your camp stove for a cup of instant coffee, and perch yourself on a nearby log to allow yourself to wake up with the rest of nature. After all, it’s just you and the thousands of acres in front of you and you have all the time in the world.

Did I mention you’re in West Virginia?

West Virginia is a treasure trove of natural beauty. From the rugged peaks of the Appalachian Mountains to the tranquil flow of the New River, the state’s landscapes are a testament to its untouched wilderness. Hiking trails wind through lush forests adorned with vibrant wildflowers, while meandering rivers and serene lakes provide opportunities for fishing, kayaking, and solitude. Whether exploring the ancient rock formations of Seneca Rocks or marveling at the cascading waterfalls of Blackwater Falls State Park, West Virginia never fails to inspire a sense of awe.

As the third most forested state in the country, West Virginia offers a variety of landscapes for campers to enjoy with breathtaking vistas and endless outdoor recreation activities, without the hassle of booking months in advance—making for the perfect weekend getaway or extended stay this year. 

Solo Camping in West Virginia

Solo camping in West Virginia—or anywhere, for that matter—can be an incredibly rewarding experience. When you’re only bound by your schedule and the circadian rhythm of nature, it can feel like the entire world is at your fingertips—and it is. There are a few things to remember, however, to set yourself up for solo camping success:

1. Permits and Regulations: Check with the local authorities or park rangers about any permits or regulations required for camping in specific areas. Make sure you understand the rules regarding campfires, waste disposal, and wildlife interactions.
2. Weather Conditions: West Virginia’s weather can be unpredictable, so be prepared for various conditions like rain, wind, or sudden temperature drops. Pack appropriate clothing, gear, and a reliable weatherproof tent. For example, I backcountry camped in Dolly Sods Wilderness one Labor Day weekend and was greeted with a surprise two-inches of snow in the middle of the night—beautiful, but chilly in my camping hammock!
3. Wildlife Awareness: West Virginia is home to various wildlife species, including black bears. Familiarize yourself with wildlife safety tips, such as storing food properly, avoiding leaving food scraps around your campsite, and using bear-proof containers if necessary.
4. Navigation and Maps: Have detailed maps of the area you plan to camp in, along with a compass or GPS device. Pay attention to trail markers and landmarks to avoid getting lost, especially if you’re exploring remote areas.
5. Emergency Preparedness: Carry a first aid kit, emergency supplies (such as a whistle, flashlight, extra food, and water purification tablets), and know basic first aid skills. Let someone know your camping plans and expected return date.
6. Leave No Trace: Practice Leave No Trace principles by minimizing your impact on the environment. Pack out all trash, avoid damaging vegetation, and follow established trails to preserve the natural beauty of the area.
7. Food and Cooking: Pack lightweight, non-perishable foods that are easy to prepare. Use a camp stove or portable grill for cooking, follow safety guidelines, and be mindful of fire regulations. Use bear-proof containers as West Virginia is bear country, or hang food in a bear bag away from your campsite.
8. Water Sources: Identify reliable water sources for drinking and cooking. Bring a water filtration system or purification tablets to ensure water safety if you’re collecting water from streams or rivers.
9. Campsite Selection: Choose a campsite that’s flat, away from hazards like dead trees or rocky areas, and follow any designated camping areas or regulations. Set up your tent on durable surfaces like grass or gravel.
10. Solo Safety: Be cautious and aware of your surroundings when camping alone. Trust your instincts and avoid risky activities. Make sure your cell phone is fully charged with your location tracking on before you start your trek.
11. Respect Local Communities: If you’re camping near local communities or private properties, respect their rights and follow any specific rules or guidelines they may have regarding camping and outdoor activities.

The Best Places to Solo Camp in West Virginia
Solo camping in West Virginia can be a fantastic experience for outdoor enthusiasts, but it’s crucial to be well-prepared, knowledgeable about the area, and mindful of safety considerations. West Virginia offers diverse terrain, including mountains, forests, rivers, and caves. While this provides excellent opportunities for outdoor activities, it also means you should be prepared for varying conditions based on your location and the time of year.

However, there are a number of locations within West Virginia that are well-traversed by solo and group campers alike. Follow in their footsteps to:

• West Virginia State Parks: With more than 1,500 campsites across 27 state parks and forests, there’s no better place to embark on a camping experience than the Mountain State. Travelers can sleep amongst the towering hemlock and red spruce trees while taking in the unparalleled beauty of Blackwater Falls State Park. Another campsite hotspot, Pipestem Resort State Park offers zipline tours, horseback riding, guided trout fishing trips, rock climbing, and breathtaking mountain views. 
• Dolly Sods Wilderness: Dolly Sods Wilderness, within the Monongahela National Forest offers incredible camping under some of the darkest skies on the East Coast. Campers can traverse over 3,000 feet in elevation change on remote trails and take in jaw-dropping vistas at rocky, scenic overlooks. Trust me, the terrain changes alone will keep you entertained and in awe.
• Grand Vue Park: Located in the beautiful Northern Panhandle, Grand Vue Park offers endless fun-filled activities, lodging, camping, events and more! Guests can choose from treetop villas, traditional or deluxe cabins, the 40-spot RV park, tent camping sites, and a variety of outdoor shelters to host their groups. Thrill seekers can enjoy zipline tours, Adventure Park fun with rock climbing, ropes courses, and more! 

Additional Resources:

• 6 Places to Set Up Camp in West Virginia 
• Tent Camping 
• Magical Almost Heaven Camping Spots 

Creative Recipes to Welcome the Season

Spring brings with it a bounty of fresh produce bursting with flavor and vibrancy. There’s no better way to celebrate the arrival of this delightful season than by indulging in a variety of fresh spring salads. From crisp asparagus to juicy strawberries and peppery arugula, springtime offers an array of ingredients that can transform any salad into a culinary masterpiece. Let’s explore some creative recipes that will elevate your salad game and make your taste buds sing with joy.

1. Asparagus and Avocado Salad with Lemon Vinaigrette:

Ingredients:

• 1 bunch of asparagus, trimmed and blanched
• 1 ripe avocado, sliced
• 1 cup cherry tomatoes, halved
• 1/4 cup red onion, thinly sliced
• 2 tablespoons fresh parsley, chopped
• 1 lemon, juiced
• 3 tablespoons extra virgin olive oil
• Salt and pepper to taste

Instructions:

1. In a large bowl, combine blanched asparagus, avocado slices, cherry tomatoes, red onion, and chopped parsley.
2. In a small bowl, whisk together lemon juice, olive oil, salt, and pepper to create the vinaigrette.
3. Drizzle the lemon vinaigrette over the salad and toss gently to coat.
4. Serve chilled and enjoy the refreshing combination of flavors.

2. Strawberry Spinach Salad with Balsamic Glaze:

Ingredients:

• 4 cups baby spinach leaves
• 1 cup fresh strawberries, sliced
• 1/4 cup sliced almonds, toasted
• 1/4 cup crumbled feta cheese
• 2 tablespoons balsamic glaze
• Salt and pepper to taste

Instructions:

1. In a large salad bowl, combine baby spinach leaves, sliced strawberries, toasted almonds, and crumbled feta cheese.
2. Drizzle balsamic glaze over the salad.
3. Season with salt and pepper to taste.
4. Toss gently to combine all the ingredients.
5. Serve immediately as a delightful starter or light lunch option.

3. Arugula and Quinoa Salad with Citrus Dressing:

Ingredients:

• 2 cups cooked quinoa, cooled
• 3 cups arugula
• 1 orange, peeled and segmented
• 1/2 cup crumbled goat cheese
• 1/4 cup toasted pine nuts
• 2 tablespoons fresh mint leaves, chopped
• For the dressing:

  • Juice of 1 lemon
  • Juice of 1 lime
  • 2 tablespoons honey
  • 1/4 cup extra virgin olive oil
  • Salt and pepper to taste

Instructions:

1. In a large mixing bowl, combine cooked quinoa, arugula, orange segments, crumbled goat cheese, toasted pine nuts, and chopped mint leaves.
2. In a separate small bowl, whisk together lemon juice, lime juice, honey, olive oil, salt, and pepper to make the citrus dressing.
3. Drizzle the citrus dressing over the salad and toss gently to coat all the ingredients.
4. Serve immediately or refrigerate until ready to serve for a refreshing and nutritious meal option.

Embrace the flavors of spring with these vibrant and creative salad recipes featuring seasonal produce like asparagus, strawberries, and arugula. Whether you’re looking for a light and refreshing lunch or a colorful side dish for a springtime gathering, these salads are sure to delight your taste buds and brighten up your table. So, grab your favorite seasonal ingredients and get ready to welcome the season with a burst of freshness and flavor in every bite.

Refreshing Cocktail Recipes for Warmer Days

The days are getting longer and warm weather has (blissfully arrived), and all we are dreaming about are long Saturday afternoons on the porch with a cold beverage in-hand. There’s no better time to shake up your beverage game and embrace the vibrant flavors of spring. Whether you’re in the mood for a spirited cocktail or a refreshing mocktail, featuring seasonal herbs, fruits, and floral notes, these recipes are perfect for sipping on the patio or at outdoor gatherings. Here are a few tantalizing recipes to elevate your springtime sipping experience, with both alcoholic and non-alcoholic versions.

1. Lavender Lemonade Spritz

Cocktail Ingredients:

• 2 oz gin
• 1 oz lavender syrup
• 1 oz freshly squeezed lemon juice
• Club soda
• Ice cubes
• Lavender sprig for garnish

Mocktail Ingredients:

• 1 oz lavender syrup
• 1 oz freshly squeezed lemon juice
• Club soda
• Ice cubes
• Lavender sprig for garnish

Instructions:

1. For the cocktail version, in a shaker, combine the gin, lavender syrup, and lemon juice with ice cubes. For the mocktail version, simply skip this step and proceed to the next.
2. For both versions, strain the mixture into a glass filled with ice.
3. Top up with club soda.
4. Garnish with a lavender sprig for an aromatic touch.
5. Enjoy the refreshing floral notes of this delightful spritz.

2. Strawberry Basil Smash

Cocktail Ingredients:

• 2 oz vodka
• 4-5 fresh strawberries, hulled and sliced
• 3-4 fresh basil leaves
• 1/2 oz simple syrup
• 1/2 oz freshly squeezed lime juice
• Ice cubes
• Basil leaf and strawberry slice for garnish

Mocktail Ingredients:

• 4-5 fresh strawberries, hulled and sliced
• 3-4 fresh basil leaves
• 1/2 oz simple syrup
• 1/2 oz freshly squeezed lime juice
• Club soda
• Ice cubes
• Basil leaf and strawberry slice for garnish

Instructions:

1. For the cocktail version, in a cocktail shaker, muddle the strawberries and basil leaves with the simple syrup and lime juice. For the mocktail version, muddle the strawberries and basil leaves directly in a glass.
2. For both versions, add ice cubes to the shaker or glass.
3. For the cocktail version, shake vigorously until well-chilled. For the mocktail version, simply stir well.
4. For both versions, strain the mixture into a glass filled with ice.
5. For the mocktail version, top up with club soda.
6. Garnish with a basil leaf and a slice of strawberry for an extra burst of freshness.
7. Sip and savor the delightful combination of sweet strawberries and aromatic basil.

3. Elderflower Gin Fizz

Cocktail Ingredients:

• 1 1/2 oz gin
• 1/2 oz elderflower liqueur
• 1/2 oz freshly squeezed lime juice
• 1/2 oz simple syrup
• Club soda
• Ice cubes
• Lime wheel for garnish

Mocktail Ingredients:

• 1/2 oz elderflower syrup
• 1/2 oz freshly squeezed lime juice
• 1/2 oz simple syrup
• Club soda
• Ice cubes
• Lime wheel for garnish

Instructions:

1. For the cocktail version, fill a cocktail shaker with gin, elderflower liqueur, lime juice, and simple syrup. For the mocktail version, simply mix the elderflower syrup, lime juice, and simple syrup in a glass.
2. For the cocktail version, add ice cubes to the shaker. For the mocktail version, add ice cubes directly to the glass.
3. For the cocktail version, shake well until thoroughly chilled. For the mocktail version, stir well.
4. For both versions, strain the mixture into a glass filled with ice.
5. For both versions, top up with club soda for a fizzy finish.
6. Garnish with a lime wheel for a zesty touch.
7. Enjoy the light and floral notes of this effervescent cocktail or mocktail.

4. Minty Cucumber Cooler

Cocktail Ingredients:

• 2 oz vodka or gin
• 4-5 cucumber slices
• 4-5 fresh mint leaves
• 1/2 oz simple syrup
• 1/2 oz freshly squeezed lime juice
• Soda water
• Ice cubes
• Cucumber slice and mint sprig for garnish

Mocktail Ingredients:

• 4-5 cucumber slices
• 4-5 fresh mint leaves
• 1/2 oz simple syrup
• 1/2 oz freshly squeezed lime juice
• Club soda
• Ice cubes
• Cucumber slice and mint sprig for garnish

Instructions:

1. For the cocktail version, in a cocktail shaker, muddle the cucumber slices and mint leaves with simple syrup and lime juice. For the mocktail version, muddle the cucumber slices and mint leaves directly in a glass.
2. For both versions, add vodka or gin (for the cocktail version) and ice cubes to the shaker or glass.
3. For the cocktail version, shake well until thoroughly chilled. For the mocktail version, simply stir well.
4. For both versions, strain the mixture into a glass filled with ice.
5. For both versions, top up with soda water for a refreshing fizz.
6. Garnish with a cucumber slice and a sprig of mint for a burst of greenery.
7. Indulge in the crisp and invigorating flavors of this revitalizing cooler, whether it’s a cocktail or mocktail.

These spring-inspired cocktail and mocktail recipes are sure to delight your senses and add a touch of sophistication to your seasonal gatherings. Embrace the abundance of fresh ingredients available during this time of year and let your creativity shine as you mix and match flavors to create your own signature concoctions. Cheers to springtime sipping and the joys of warmer days ahead!

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The Expert: Dr. Mason Bates | Bates Family Orthodontics

I thought orthodontists just straighten teeth, what is “smile design?”
In the digital age that we live in, where selfies, FaceTime, and zoom meetings abound, our smiles are often the first thing that others notice. “Smile design” refers to the thorough analysis of the position and anatomy of your teeth relative to your facial esthetics. This includes the width of your smile, the position of your upper teeth in relation to your lips, dental and facial midlines, tooth shape/proportions, gum levels, and relationship of your jaws, in addition to the alignment of your teeth and how they fit together (your “bite”). Dr. Bates uses this outside-in approach to orthodontic treatment to create a personalized treatment plan that ensures you not only have wellaligned (“straight”) teeth and a healthy, functional bite, but also a beautiful smile that projects confidence, joy, and personability.

Other than improving esthetics, what are the benefits of orthodontic treatment?
Aligning your teeth and correcting your bite can lead to significant improvements in your overall dental health, function of your teeth, and prevention of long-term issues such as excessive tooth wear, periodontal issues, and jaw joint problems.

I was told I would need braces, can I do Invisalign instead?
Invisalign clear aligners are simply another tool that orthodontists use to apply controlled forces to your teeth to accomplish desired tooth movements. Though there are some instances where he does prefer braces, Dr. Bates is able to treat even complex cases with Invisalign.

What is the average length of treatment?
The average length of comprehensive treatment with Invisalign at our practice is 14-18 months, with appointments typically every 12 weeks. Minor touch ups with Invisalign average 3-6 months, sometimes even shorter. The average length of comprehensive treatment with braces at our practice is 20-22 months, with appointments every 6-8 weeks.

At what age should my child have their first orthodontic evaluation?
The American Association of Orthodontists (AAO) recommends that all children have an orthodontic exam at, or around, age 7. Most often no intervention will be recommended at this age and your child will be placed on yearly observation. If indicated however, early intervention (Phase I) often reduces the likelihood of more complicated treatment in the future, such as extraction of permanent teeth or the need for surgical procedures.

ABOUT THE EXPERT

Dr. Mason Bates is a board certified orthodontist with extensive training in all areas of orthodontic treatment, including Invisalign and braces for all ages, jaw surgery interdisciplinary care, and craniofacial syndromes.
Dr. Bates and his team pride themselves on designing confident, beautiful smiles while also building lasting relationships that allow them to love, serve, empower, and impact their patients and community.
Outside the office, Dr. Bates maintains a strong commitment to ministry, mentorship, and giving back to our local community.

Bates Family Orthodontics
1925 Thomson Drive
Lynchburg, VA 24501
434-846-4014
BatesFamilyOrtho.com

Lynchburg City Schools Strings Honors Mrs. Ginger Paris and Gives Back to Future Music Students

In 1970, Rudy Hazucha started a pilot music program to four Lynchburg City Schools. The music program aimed to teach children violin under the Suzuki method, a mid-20th-century music curriculum and teaching philosophy created by Shinichi Suzuki, a Japanese violinist. Under this method, students learn violin in a way that mirrors how one learns a native language, through immersion and beginning at a young age.

By 1971, Lynchburg City Schools had implemented the program district-wide and LCS Strings was born.

“After Rudy Hazucha started a pilot Suzuki program at LCS in 1970, the administration decided to implement the program citywide,” explained Ellen Habitzruther in January 2024 at a Lynchburg City Strings event. “We were hired in 1971 for such a purpose. I remember traveling to many schools in a week’s time. Parents were required to attend the lessons of their children in grades 1 to 3. Many parents continued to attend throughout the elementary years. Bruce [Habitzruther, husband and fellow LCS teacher], a cellist, was to introduce the cello at the elementary level. At the onset, this became a somewhat difficult task. Small cellos were difficult to secure and the rental expense was much more than the violin rental. Being a bigger instrument, transporting a cello on the school bus was an issue. Consequently, only a few cellos were added to the elementary program. Beginning a cello class became more successful at the middle school level. A few violin students switched to the cello and an orchestra program was started. Study of the viola also became an option.”

“It was hoped that this program would encourage families to remain in public school rather than move to private school,” Ginger Paris, Lynchburg City Strings teacher from 1974 to 2024 remembered at a Lynchburg City Strings event in January 2024. “The pilot was so successful that the following year, 1971, Bruce and Ellen Habitzruther came and all elementary schools had Suzuki Violin. Parents were required to attend the twice weekly lessons and students could start in 3rd grade without a parent present. We continued this until Dr. Brabrand and Al Coleman required us to offer even first graders to participate without a parent. I still strongly encourage first grade parents to attend.”

In 2023, Paris began her 50th year of instructing Lynchburg City Strings students under the Suzuki method. As the current director of Lynchburg City Strings, Paris has helped build an incredible music program that has benefited countless students. It’s because of her tenacity and dedication that the Ginger Paris LCS Strings Endowed Fund at the Greater Lynchburg Community Foundation has been created. The endowment fund aims to offer continued financial support for the music program, with the Greater Lynchburg Community Foundation promising to hold the fund in perpetuity. 

According to the Greater Lynchburg Community Foundation, the grant will be made annually, beginning in August 2024, and will be paid to The LCS Education Foundation, a separate, non-profit organization that supports Lynchburg City Strings. 

The initial goal for the fund is to raise $100,000 by April 20, when the Greater Lynchburg Community Foundation will host a Celebrating Lynchburg City Schools Strings – Past, Present, and Future event at the Academy Center of the Arts. From there, The Ginger Paris LCS Strings Fund will create an annual grant to LCS Education Foundation at a five percent payout of the value of the fund as of June 30 each year. The amount will change from year to year, depending upon how the value of the fund grows through gifts and investment returns.

Not only is this fund an opportunity to honor Paris, and her decades-long dedication to music and our local youth, it’s an opportunity to ensure the program remains the successful, life-changing initiative that it has been since 1970.

“I am where I am today because of LCS Strings,” said Sarah Catherine Sonnenberg, a former LCS Strings student (E.C. Glass 2012) who now performs professionally in the southeast Michigan area and has a studio of more than 30 private students. “The Suzuki program is what fostered my love of music and taught me the discipline and skills necessary to step into the professional music world.”

“I am currently pursuing a music performance minor at Rensselaer Polytechnic Institute (RPI).  I participate in the Rensselaer Orchestra and Chamber Music Ensemble classes to fulfill my humanities requirements, and also take private lessons. While these ensembles are for credit, I mainly play in them for recreation,” furthered Elliot Putnam (E.C. Glass 2023). “LCS Strings set me on the path that I am now, even though I am studying engineering, not music. In learning how to play a musical instrument, I saw the value of hard work and repeated practice and how far they could take me. I have been playing violin for fifteen years , and every day it has served as a concrete reminder of this. Every music teacher I had in every year I spent in LCS was among my favorites, and the best memories of my childhood almost all come from times in concerts or orchestra classes. The perspective I have gained from college has only increased my appreciation for LCS Strings. Almost all of my classmates come from much larger cities and school systems, but I rarely hear of any music program with the level of depth, community support, and all-around excellence that I saw when I was in the LCS Strings program.”

Now, the Greater Lynchburg Community Foundation (GLCF) is rallying former LCS Strings students in anticipation of the April 20 event. GLCF is hoping to gather photos, quotes, and memories that can be shared at the event . They are also hoping to reunite as many former LCS Strings students as possible at the Academy Center of the Arts on the 20th, as well as during the 52nd Suzuki Festival on April 21 at the Lynchburg City Stadium. The Suzuki Festival will feature over 500 elementary and middle school LCS strings students performing together.

“I’m a Principal Second Violin of the Virginia Symphony, a full-time orchestra with a 42-week season. I’m also a substitute with the St. Louis Symphony and Pittsburgh Symphony. I’m on the faculty at The Academy of Music Norfolk, and The Governor’s School for the Arts, and coach the violins of the Bay Youth Orchestras. In the summers I perform at Wintergreen Music,” said Elizabeth Vonderheide (E.C. Glass 1997) “My mom is a musician, and so having a program where she could be directly involved in my lessons and performances made it so much easier for her to help me practice at home. The group classes, individual lessons, and many, MANY performance opportunities were invaluable in creating my musical identity and giving me confidence. I learned so much about work ethic and dedication, as well as camaraderie. Having the older kids to look up to and emulate was so inspiring as a kid, and it was equally important to become that older kid that the young ones looked up to. In all my experience with other string players in college, grad school, festivals and professional orchestras, never have I encountered anyone who had a free public schools Suzuki program like we did. As far as I know, LCS is one of a kind, and so many of us have benefited from it in so many ways!”

It is the hope that, with the Ginger Paris LCS Strings Endowed Fund at the Greater Lynchburg Community Foundation, stories like these won’t just be memories, but will also be the future.

If you or someone you know was part of the LCS Strings program, you’re encouraged to take the GLCF and attend the April 20 event at Academy Center of the Arts.

Sponsored Content

Central Virginia Federal Credit Union

In today’s market, should I buy or renovate my existing home?
Many homeowners today are making the wise decision to update and renovate their homes instead of buying due to higher rates and home prices. A home equity loan or line of credit can help make this process easier! Our experienced team at Your Community Credit Union can help you decide which one is the right option for you.

What is a Home Equity Loan and how does it work?
A Home Equity Loan is based on the equity (value minus the amount you owe) available in your home. You can choose a fixed loan amount with the benefit of knowing your payment amount and how long you will be making payments. If you are borrowing for a large remodeling project, major purchase (such as a vehicle), vacation, wedding or other one time expense, this may be the best option for you. Many people will also choose to consolidate higher-rate loans or credit cards with a home equity loan.
We recommend you figure out how much you need for the project or expense upfront. Then the CVFCU lending staff can help you calculate the value of your home’s equity. We can also assist in making sure you can afford this second mortgage payment in addition to your first mortgage payment and other monthly expenses. The funds from a Home Equity Loan are available all at once. When you repay a Home Equity Loan, you’re all set! You can choose to borrow again for future projects as the need arises.

How is a HELOC different from a Home Equity Loan?
If you want an option that flexes with your needs, a Home Equity Line of Credit (HELOC) works similarly to a credit card but typically has a lower interest rate because it is secured by your home’s equity. The credit limit is determined by your home’s equity. As you make payments, your balance decreases so you can use your credit again and again. For example: You have a $25,000 line of credit and borrow $10,000. Several months later you pay back $5,000. You now have $20,000 available without having to apply for a new loan. Funds can be easily accessed through checks, using online and mobile banking options or in person at CVFCU branches. This is a good option for smaller projects or expenses that come up on a regular basis.
Things to Keep in Mind. A HELOC is a variable rate and will go up and down over time so it is important to monitor it regularly to know how much interest you are paying. The minimum monthly payment usually covers just the interest on the balance. Because you may not be required to pay principal, a HELOC allows you maximum flexibility each month.

Which one is better when?
Consider how much money you really need and how you plan to use it. Be sure to look at factors like interest rates, fees, monthly payments and tax advantages as you weigh your options. Home equity interest payments may be tax-deductible so be sure to consult your financial advisor. Rates will vary depending on your credit score, existing debt and the amount you wish to borrow. The specialist you work with at CVFCU will help you make comparisons to find the one that is best for your situation!

How do I get started?
Contact Your Community Credit Union to speak with a home loan expert to discuss all your options and how to start the loan process so you can get your project started!

About Your Community Credit Union: Central Virginia FCU

Your Community Credit Union is proud to be your lifelong financial partner. From your first savings account to your first home to the first day celebrating your retirement, they are proud to partner with you. Your Community Credit Union goes beyond savings and checking accounts, they are here to empower you to financial wellness and celebrate every milestone with you!
Consumer education is a hallmark of CVFCU’s service to members and the community. Their ultimate goal is to improve quality of life through financial education. Central Virginia FCU is also committed to giving back to our community – because, as a local financial institution, it’s their community, too!

From small projects to large events, CVFCU is passionate about helping their neighbors. Each year efforts are focused on local charities and events including Children’s Miracle Network, The Humane Society, Teddy Bear Brigade, The Salvation Army, and others.

As a full service not-for-profit financial institution, they offer a variety of reward checking and savings accounts as well as auto, home, and personal loans. Their experienced mortgage staff can help you find the new home of your dreams or renovate your existing home with a home equity loan or line of credit to fit your budget. Visit one of Your Community Credit Union’s five branch locations or phone the locally staffed Call Center to connect with a financial services expert today.

434/528-9016 | 800/335-0069
www.cvfcu.com
Lynchburg
Mt. Athos Road
Old Forest Road
Timberlake Road
Madison Heights Seminole Plaza
Forest Cavalier Corner

Everything you need to do for a great growing season ahead

Planting season has arrived! It’s warm, gentle rain is coming, and we are itching to get our hands in some dirt. March kicks off planting season and now is the time to get cold-resistant crops in the ground and start planning ahead for the rest of the season.

Don’t miss our February garden checklist if you need to play a bit of catch-up.

Indoors
The longer days and shorter nights will stimulate your houseplants and get them growing again after a more dormant winter. If you have any that need repotting, now is the time to do so. It would also be helpful to give them a good feeding with some added nutrients.

March is also the time to start some later-season transplants: tomatoes, peppers, and eggplants. Aim to get those seeds started by the 15th so you have plenty of growing time before they are put in the ground in May.

It would also be wise to start a garden notebook for the year. List everything that you plant in the garden, including the name of the seed company, plant name, variety, planting date, and harvest date. Keep notes throughout the growing season so you can refer back to them next season.

Outdoors
By the end of March, begin hardening off your onion, parsley, broccoli, cauliflower, cabbage, and Brussels sprouts outside—particularly any new plants that are at least 5 weeks old. Select smaller rather than larger plants of these cold-weather crops as overly mature plants tend to bolt if exposed to low temperatures early in the season.

Now is also the time to direct sow carrots, Swiss chard, peas, collards, kale, kohlrabi, leaf lettuce, onions, parsley, parsnips, beets, radishes, and spinach. You can also plant new beds of bare-root asparagus and strawberries for reliable perennials that will return year-after-year.

If you have other perennials planted from last year, remove any winter protection that you had in place by mid-March. Pull back mulch from any existing strawberry and asparagus beds so they can push through easily as they regrow. If you have grapes, raspberries, or blueberries growing, give them an added boost with a gentle, natural, nitrogen fertilizer.

Give your compost pile a good turn or two on warm-weather days. Or, if you haven’t started a compost pile yet, start one—you’ll be cutting back on food waste and doing your soil a favor.

Finally, place a birdhouse or two outside as birds will begin looking for nesting sites soon.

Lynchburg’s First Childcare Center Continues to Thrive

Photos by Ashlee Glen

As a child of former enslaved parents, living in a time when Black Americans had to piece together their lives with what the era would allow, Mary McLeod Bethune understood the importance of preserving family and ensuring children are properly cared for, no matter their circumstances. 

Despite the challenges and injustices facing Black Americans, including segregation, Mary would go on to found Bethune Nursery School, Lynchburg’s first childcare center, in 1936.

Today, Mary Bethune Academy carries on the legacy of its founder, nestled among a quiet neighborhood on Halifax Avenue, emphasizing its place in the community.

Although it is a daycare center for families who need childcare, Mary Bethune Academy embraces
its academy moniker acting as an early learning center.

The academy partners with the United Way of Central Virginia and receives federal assistance for roughly 70 percent of families, helping to make resources for the academy and childcare rates for families as accessible as possible.

As you enter the academy, every color imaginable is splashed over the walls, tiles, and furniture to keep the young minds engaged. Four classrooms divide up children by age, from infants to toddlers, with each class overseen by a lead teacher and an assistant or two.

“I’m thinking about what has contributed the most to our center’s longevity, and I really do keep coming back to our staff and the incredible job they do every day with our children,” said Karen Fitzgerald, Director of Office Operations for Mary Bethune Academy. “They really do treat every child as if he or she is their own, and they truly have a passion for children and wanting them to succeed. They are, without a doubt, the reason our center is trusted and supported by the Lynchburg community, and has been for almost a century.”

A few staff members at the academy have been woven into the long legacy of Mary Bethune, caring for generations of families in Lynchburg over the years.

Director of Facilities and Senior Lead Teacher Mary York has worked at Mary Bethune Academy since 1994, and her dedication to the community of families and children in Lynchburg has not wavered over that time.

York was born and raised in Chicago to a single mother who had to work while Mary attended daycare. York cites her mother as her initial inspiration to enter the childcare field. She went on to receive her Associate’s degree in Early Childhood Education.

Mary, her husband, and her three kids moved to Virginia in 1984, where she has lived since. Now a grandmother to seven, Mary says that “being a parent and a grandparent helps me to understand the concerns and expectations parents have when they place their children into someone else’s care.”

“From when I started to now, I believe I’m more in-tune with my kids. I see their potential and enjoy listening to their views and explanations on everything,” York said.

As York speaks about her work at Mary Bethune Academy, she often, if not always, refers to the children attending as “my kids.”

Considering the teachers at Mary Bethune care for and teach children in their most formative years, Fitzgerald’s thought that the academy is “kind of like a little family” is demonstrated every day the center opens its doors.

“Working at MBA has brought me closer to the community because I’ve gotten to know the families. I am fortunate that I have been at MBA for so long that I’ve had the children of former children in my class. I think we, as childcare workers, become part of a child’s extended family,” York said.

Because of her continued dedication to quality childcare, York was recently awarded the Heart of Service Lifetime Achievement Award. The Virginia-based award is granted to the individual with “longevity and overall excellence in the field, with 20 plus years of service, and a demonstrated commitment to a career of caring for children.”

York’s consistent work over 30 years likely made her an ideal candidate. Reflecting on her career, York suggests that childcare has mostly remained the same over the years, as teachers try to support the social and emotional needs of their kids, with a recent and increasing focus on their readiness for elementary school.

“I feel that receiving this award means that I have truly made a positive impact on the lives of the children and families MBA has served,” York said.

While the academy staff are experts in their field, there are many challenges inherent to the work they do. York says that the most prevalent issue is having enough space and resources to accommodate the increasing childcare needs of the community. Fitzgerald echoes that sentiment saying that there is “no such thing as a slow season.”

“We are always looking for new ways to partner with our local schools and area organizations to provide services for more children and their families,” York said.

Fortunately, Mary Bethune Academy will soon make an addition to its facility that the kids will likely enjoy much more than the parents and staff. A new state-of-the-art playground is under construction, and set to be complete by Spring 2024, thanks to several donations to the facility. 

No matter the shape of the facility, the academy is continually ensuring that Mary McCleod Bethune’s legacy of care and love for all of the community’s children is being carried on through the generations.