Pink Flamingo Café is a haven for parents and kids

By: Emeri Glen  |  Photos by: Ashlee Glen

Conveniently situated in the middle of Forest Square Shopping Mall in Forest, Virginia, The Pink Flamingo Café welcomes parents, caregivers, and children to relax from the tedium of everyday worries.

Co-founder Rachel Queen fills the café with her welcoming presence and has made an impressive
effort to create an environment that caters to the needs and special circumstances of caregivers.
Upon walking in, customers are met with explosions of pink and green and several child-sized playhouses set in the back of the café. These include one-stop shops like Sutton’s Supermarket—of which Queen’s daughter is the namesake—a play hospital, and a sheriff’s office.

Equally as noticeable as these lifelike installations is the café’s mascot, a bird that holds a great deal of significance for Queen and Cheri Distefano, her business partner and mother.

Above the gentle noise of her daughter’s and son’s (Jet) play, Queen explained, “So, there’s this thing with flamingos… when they become parents, they actually turn white for like two to three years… because they’re giving so much of their nutrients to their chicks… I think a lot of moms and parents can relate to that, that in those early child-rearing years you give so much of yourself to your kids.”

A Liberty University graduate, Queen was a teacher for three years before deciding to stay home and take care of her children. The experience of personal struggle and sacrifice inspired Queen to create the Pink Flamingo Café as a response to the isolation and fatigue that many mothers and caregivers feel as a result of pouring out their love, time, and devotion for their children.

“I want customers to walk away feeling refreshed and equipped to tackle the day,” she explained.

Queen is supported by a beautiful family and her mom, who commutes regularly from her home in Maryland to help things run smoothly at the Pink Flamingo.

Apart from being bright, welcoming, and filled with swathes of pink, the café was thoughtfully geared toward imaginative playmaking. The play area features a slide, a plethora of themed toys, and ample opportunity for kids to use their imagination. The only prominent technology in the building consists of screens for menus and ordering purposes.

The Café partners with downtown Lynchburg business Father’s Bakery to bring customers delicious pastries (including gluten-free options) and also provides an assortment of snacks and specialty coffees.

As for the future, Queen would like to eventually franchise her business, and quipped that her father (a seasoned entrepreneur) liked the idea of her one day trying her luck on the reality TV series, Shark Tank. She also does content creation and has been toying with the idea of opening more locations if she continues to garner more exposure and success with her venture.  

If you’re a parent or caregiver looking for a child-appropriate environment paired with delicious pastries and good coffee, look no further. More information can be found on the Pink Flamingo website at pinkflamingoplaycafe.com.

The Art of Native Plant Gardens

By: Lindsey Cline-Shrader

In garden design, native plants aren’t only chosen for their adaptability and ecological benefits; a growing trend embraces the beauty of native plant gardens. Native plants are celebrated for their striking aesthetic potential and following fundamental design principles helps maximize their beauty. From pairing plants for color and texture to mastering scale and color theory, designing with nature has never been more rewarding.

Scale

Scale refers to the size of elements in the overall space. In large suburban or rural yards, mature trees, a forest, or built elements like pergolas help fill the space and create a sense of scale that matches the garden’s size. The mistake I often see is making small, colorful perennial beds that demand maintenance but quickly get lost in an ample space. This leaves the gardener, as I’ve frequently felt, overwhelmed. 

Instead, plant in drifts or clusters of the same species to create a strong visual impact and avoid a scattered look. Large swathes of a few plant species unify an expansive landscape. Use natural materials like stone walls or boulders to blend the garden seamlessly with its surroundings. A well-placed fence or hedge can make the scale more manageable and break up the space.

In expansive gardens, open spaces or lawns provide a visual break.
Balance these areas with planted sections to avoid monotony with too much lawn and prevent chaos with too many planting beds.

In smaller urban gardens, compact plants and furnishings make the space harmonious. Here, the key is to use layers of smaller trees, then shrubs and perennials to bring the canopy down to earth and balance the space. For smaller spaces, consider smaller drifts of three to five plants to create interest. 

Creating Visual Hierarchy

Creating a visual hierarchy guides the viewer’s eye through the garden. Each garden area or “room” should have one focal point: a flowering shrub, bright perennials, a garden shed, a fountain, or a hardscape element like a fireplace or fire pit. To add impact, surround the focal point with ground covers and perhaps a dwarf tree. This layering technique adds depth and interest, ensuring no element overwhelms the space.

If hardscapes create the focal point, plantings are vital to softening them and creating harmonious spaces. Plants mitigate the harshness of stone or concrete by adding warmth, texture, and color. Limiting hardscape areas to specific purposes, such as pathways or seating areas, prevents them from overwhelming the garden’s natural beauty. 

Color Pairings

Color theory can help guide a visually stunning garden. Harmonious color schemes, such as monochromatic (different shades of the same color), analogous (colors next to each other on the color wheel), and complementary (colors opposite each other on the color wheel), can enhance your garden’s aesthetic in unique ways.

Monochromatic Color Schemes

For a serene and cohesive look, consider a monochromatic scheme using shades of green or white and green. This style works particularly well in shady spaces and around quiet seating areas. Native ground-covering grasses like Carex (my favorite is Carex vulpinoidea) provide a tranquil backdrop. Layering multiple leaf shapes and sizes over the base grass adds depth and interest while maintaining a soothing space. 

Analogous Color Schemes

Analogous color schemes incorporate colors adjacent to each other on the color wheel. This style brings harmony and unity to the garden, creating a cohesive look that’s perfect for gathering areas, outdoor dining spaces, and often for front or back entrances. The smooth transitions between colors create a sense of comfort and tranquility, making these areas feel welcoming.

Complementary Color Schemes

Complementary color schemes (colors opposite on the color wheel, such as blue and orange) attract attention and create lively, engaging environments. They are perfect for bold entrances, focal points, or larger entertainment spaces.

Warm Color Schemes

Warm colors, such as reds, oranges, and yellows, create a sense of warmth, energy, and vibrancy. These colors evoke excitement: warm colors advance toward the viewer, naturally drawing the eye and making spaces feel dynamic or further enhancing focal points. Warm colors thrive in sunny spots, where the natural light enhances their brightness and intensity.    

Cool Color Schemes

Cool colors, including blues, greens, and purples, evoke calmness, serenity, and a sense of spaciousness. These colors recede from the viewer, making spaces feel extensive and tranquil.

Cool colors perform well in shaded or moist areas, where their subtle tones can create a refreshing feel. Their receding nature can give the illusion of depth and distance, making compact areas feel more expansive.

Plant Textures

Plant textures add depth and contrast, particularly to monochromatic spaces. Fine-textured plants, such as grasses or ferns, bring a delicate, airy quality, ideal for lightness and movement. These can be strategically placed near pathways or seating areas to draw the eye and soften hard edges. Coarse-textured plants, like large-leaved vines or shrubs, provide a dramatic contrast and can serve as striking focal points. By layering and contrasting these textures, you can create a balanced yet dynamic garden.

Designing with native plants allows for a harmonious blend of ecological benefits and aesthetic appeal, creating beautiful and sustainable gardens. You can transform any space into a stunning natural haven by carefully considering scale, visual hierarchy, and color theory. Embrace the art of native plant gardening to enjoy a landscape that thrives with minimal maintenance while offering a captivating visual experience.

Two Loft Owners are Ready to Restore Downtown’s Historical Spaces

By: Megan Williams  |  Photos by: Ashlee Glen

For so many, Lynchburg is a place of promise. Its varied terrain, historical charm, and quaint communities are what attract so many to the Hill City year after year—including Allyssa Martinez and Scott Campbell.

“In August 2021, we sold our home in Utah, packed everything into a storage unit and, with our dog Bear, set off on the journey to find our new home, which ultimately led to us finding Lynchburg and falling in love with the city,” said Martinez. “ We especially loved the downtown and the history which it told. It was an ideal location being close to so much culture, art, entertainment, food, and recreation. The downtown is something out of a story book.”

Martinez and Campbell fell in love with our small city on the river.

“The stone curbs and sidewalks, with historical brick sidewalks lining the neighborhoods surrounding the downtown—Lynchburg is definitely a hidden gem,” she continued.

“We were walking downtown and it’s what sold us on Lynchburg,” Campbell added. “We looked everywhere—Forest, Boonsboro, Madison Heights—but it wasn’t downtown.”

Martinez and Campbell had been looking at many different cities around the country for their next home, going so far as putting areas into a spreadsheet with specific criteria they needed a location to meet before it could be considered “home.” In short, Lynchburg checked all the boxes.

Martinez and Campbell lived in Airbnbs and short-term apartment rentals before finding the right home. And, it turned out, the right home wasn’t a traditional home at all, but a 7,200-square-feet circa 1911 men’s clothing store.

“We purchased it in December 2021 and have lived in it as we did the remodeling,” Martinez explained. “Living in the space has really allowed us to experience how the building and space
works and make improvements and repairs where necessary.”

The former S.H. Franklin building, located on Main Street, was one of two men’s clothiers in downtown Lynchburg in the early 1900s. According to Martinez and Campbell, it was the place to go if you wanted high-end fashion and business attire. The building itself was constructed for the clothing store, with art deco style display windows and heart pine wood floors. S.H. Franklin occupied the building until the 1980s and then the first floor was converted to office space, with the S.H. Franklin display tables used as desks.

In 2004, Jim Tracey and John Seminatore purchased the building.

“They wanted to preserve its history and bring it back to life as a working art studio (921 Fine Art),” said Martinez. “They converted the third floor into a two-bedroom loft apartment while bringing the structure up to modern codes. A large portion of the roof was opened up to make a comfortable living space that brought in an abundance of natural light into an area that was void of light. The completed renovations made for a great live-work downtown location.”

In 2021, when Martinez and Campbell purchased the building, with much of the modernization work completed by the previous owners, they had the luxury of truly making the space their own.

“We wanted to bring out the history and the amazing craftsmanship of the building,” Martinez said. “The third-floor storage space was converted into a living space in 2004, however it was missing an outdoor space. The rooftop deck was one of the main changes that we felt needed to be made to make this place a home. This project has been the most involved, as it is constantly adjusting as we start to use the space.”

Martinez and Campbell hope to expand their rooftop herb garden—which benefits from sweeping views of the city—as well as adding more seating areas.

While the Main Street building may not be Martinez and Campbell’s forever-home, they are reveling in the process of maximizing the full potential of the building, including preparing the lower floors to be available for commercial lease.

“I love things like this,” said Campbell, who is a retired Marine with a background in electronics and engineering. “Owning a commercial building is very niche. Commercial is a different animal, and it can, understandably, feel intimidating. But there is so much potential in downtown Lynchburg—it’ll take just the right people and right investors to make it what it could be.”

Campbell and Martinez share an interest and passion in the promise of Lynchburg, specifically its downtown.

“We really enjoy living in downtown Lynchburg and we are looking forward to finding the right use for this amazing building so it can be a real asset to the businesses and culture downtown,” Martinez furthered. “This may possibly lead to us finding another project here in downtown. We feel there are a lot of underappreciated historical buildings that need a lot of TLC. We want to be a small part of preserving the historic downtown.”

When asked what types of businesses they hope move into their lower two floors, Campbell says it’s more about the people behind the businesses.

“We need people [downtown] who are passionate about what they do and passionate about providing a service and a value, not someone who wants to come in and just make money,” he said. “I think of downtown Lynchburg like an outdoor mall—it’s what all these other subdivisions are trying to be. Of course, it’s going to take a lot of work from the city and investors to bring it up to that. I’m trying to connect and network and get to know people in the city, so they get to know me and know that we’re champions for downtown.”

Whether it’s casting a vision for their loft and making the most of their 130-foot-long living space or setting broader sights on downtown Lynchburg as a whole, Martinez and Campbell are rolling up their sleeves and getting to work—and the spaces they leave will be all the more beautiful for it.  

GhostStop & Lynchburg Ghost Tours Search for the Paranormal

By: Jeremy Angione  |  Photos By: Ashlee Glen

Lynchburg, as you might expect of a city founded in the late eighteenth century, has its share of rich and unique history. While the Lynchburg Museum and other historical preservation societies tend to focus on stories related to its founding, one business in particular is more interested in the weird and macabre history of the Hill City.

Originally founded in 2006, in Florida, by Shawn Porter, GhostStop specializes in manufacturing and selling ghost hunting equipment to paranormal enthusiasts. Although Porter claims he could have never seen himself opening a store like GhostStop, many of his life experiences prepared him for it.

“My background is theme park marketing,” Porter said. 

After working as the marketing director for Universal Studios Orlando for 14 years, Porter joined The Atlantic Paranormal Society (TAPS), made famous by their Travel Channel television show, Ghost Hunters (now streamable on Netflix). Porter says that possible paranormal experiences as a child spurred on his curiosity for the paranormal.

Porter always had an interest in technology. He’d built websites “before they were even called websites,” and worked a few positions at Universal Studios Orlando that required and enhanced his technical knowledge. His technical prowess made him an asset for the TAPS team and other paranormal teams that needed equipment to capture ghostly phenomena. 

“There was really no equipment for ghost hunting,” Porter said.

After his inventions gained traction in the niche field, Porter decided to open up his store. Although the store makes for an interesting spectacle for passersby, much of GhostStop’s operations are dedicated to the in-house manufacture of nearly all ghost hunting equipment.

“We actually make all the equipment that you see on those shows,” Porter said.

In 2023, Porter, along with most of his staff, decided to move the business to Lynchburg for lower cost of living and doing business, appealing scenery, and to be closer to family. Despite the niche nature of ghost hunting, GhostStop has had enough success over the years for Porter to purchase all of 918 Commerce Street where the business now resides, each floor serving a different function.

Porter says that he believes he may have experienced paranormal phenomena in the building on a few of his late-night work sessions.

“I’m a big skeptic myself. I’ve never had an experience that I considered evil or scary. For me it’s just more of a curiosity,” Porter said. 

Although he and the GhostStop staff all employ a healthy level of skepticism when it comes to their work, they revel in the fun of all the different possibilities that might cause phenomena in a particular location.

The shop space itself comprises mostly ghost hunting equipment for the avid paranormal investigator, and fun ghostly merchandise for more casual fans of all things spooky. Porter’s theme park marketing experience is on full display at GhostStop, as the shop looks as if it were a gift shop at any amusement park.

The store acts as the first stop on the Ghost Tours, which commenced last Halloween.

Operations Manager Megan Paxton handles much of the logistics of arranging the Ghost Tours. Despite the name, Paxton and Porter try to differentiate the experience they bring to their tours from other similar services.

“It’s definitely more history driven. Our goal is not necessarily to scare, it’s more to intrigue,” Paxton said.

Currently, the walking tours are about one mile in length and explore the history of popular locales on Commerce Street.

“I want to look at the history in a very in depth and respectable manner. Then intertwine some of the stories we get here and try to see how they connect to the weird history of this town,” Porter said.

One locale that illustrates the weird history that Porter mentions is the old C.B. Fleet building across from GhostStop. Although there have not yet been any confirmed sightings of Fleet’s ghost, the tour guides often share that his claim to fame was his invention of ChapStick and the enema.

Both Porter and Paxton agree that the shop has become a beacon for so many people—local, national, and even international—to come in and share their interests in the paranormal.
Porter says that many locals come into the shop to share stories of paranormal experiences they’ve had at specific locales.

Paxton says that GhostStop uses those stories to cross reference with the established history of those locales to uncover more unique stories for the tours.

In that way, Porter says that no two tours are the same and that many of the stories shared are essentially “crowdsourced.”

“The overall history remains the same. It’s just the stories that are told might be different,” Paxton said.

According to Paxton the tours have been popular and typically see a wide range of demographics, from out of state visitors, to friend groups looking for a unique evening activity.

“It’s very family friendly too,” Porter said.

Currently, the tours take place roughly twice a month, a number Porter hopes to increase if the demand is there. Tickets for a tour are $25. Although the tour is a fairly short walk, a major priority for GhostStop was to make the tours as accessible as possible,

“We make sure everything is ADA accessible. That’s very important for us,” Porter said.

The GhostStop team is in the process of building out new routes for more variety in the tours. There is even a plan to start conducting paranormal investigations at certain locations that community members can assist with.

To book or find more information on the Lynchburg Ghost Tours you can visit lynchburgghosttours.com. Information on GhostStop can be found at ghoststop.com.

Salem Hicks and Audra Rygh Transform Local Retail for Moms

By: Izzi Diaz Young  |  Photos By: Ashlee Glen

Mothers have many reasons to be exasperated or exhausted. Whether it’s an overtired baby or an adventurous toddler—there are upwards of ten thousand things any mother is thinking about at any given moment. One of those, however, should never have to be where they are buying their children’s clothing. Co-owners Salem Hicks and Audra Rygh were part of that community of mothers as well, until they opened downtown Lynchburg’s newest tot-spot, Hunny B’s. 

As owner and stylist at local hair salon, Bloom Studio, Hicks had been selling baby clothes in the salon since 2019, unaware that someday she would have her own little one to buy clothes for. After becoming a mother in June 2023, Hicks was disappointed that all her son’s clothes had to be purchased online due to limited retail options in the city.

As she and her hair clients gabbed in between washes, they kept coming back to the realization that within the Lynchburg community, there was a huge gap for children’s clothes.

Around the same time, the beloved Baby B’s shop on Main Street had just closed its doors after more than two decades spent providing children’s clothing for local mothers. 

When Bloom Studio relocated to Main Street, their new location didn’t have the space to continue selling baby clothes within the salon.

Then, Hicks realized something. “We saw that five doors down was the former location of Baby B’s, and it was available for rent!” she said.

Like it was fate, the stars aligned for Hicks and her business partner, Audra Rygh. Within a week of discovering the storefront, the two had secured the location on Main Street. Then, as if it couldn’t have been more meant to be, Hicks discovered a program called Launch LYH, an initiative designed to truly launch businesses in Downtown Lynchburg, providing them with cash grants to expand or start their own businesses. She signed up for it the day after she and Rygh signed their lease.

“Going through that program was so beneficial,” Hicks stated. “Downtown Lynchburg businesses really look out for one another, and I believe they realize that if we are all successful, it’s a win for everyone. When we found out we won, it only encouraged us that we were on the right path, and that God has much in store for Hunny B’s.” 

As Hicks and Rygh begin their future as co-owners of Hunny B’s, they haven’t forgotten what the location used to represent. Hicks noted that many of the retail shelves inside their store, as well as the checkout desk, were courtesy of the former children’s emporium, Baby B’s. 

“They left quite a legacy with their store, and we always hope to honor that and the work they put into it.” 

While the new owners have brought more modern items into the shop, they also hope to curate a few pieces that are more traditional, just like the original store.

Not only is Hunny B’s run by two mothers, but the store itself was truly created for mothers. Hicks explained that in addition to children’s clothing, customers can find a play area for their little ones to be entertained while the mothers themselves shop. They can also find stroller parking inside, as well as a place to grab a to-go cup of coffee. Hick’s and Rygh’s intentions shine through each nook of their business, as their high-quality goods are meant to provide mothers in the Lynchburg area and beyond with better options than some department stores can supply. 

Hicks also explained that they created aisles wide enough for strollers to peruse the inventory, and even an area with notes of encouragement, designed for any mother feeling down. They take it one step further, their passion for supporting mothers showing with each turn, especially in the “Mommy Corner,” a designated place where mothers can come to feel uplifted. Here, they can find a selection of brochures, cards, businesses, and mom groups that they can browse through. 

“We even found all of the numbers for the maternity resources at Centra and at the hospital so that they don’t have to wait on hold to get to the right location,” Hicks said.

Hicks said that Hunny B’s would soon like to give ten percent of its profit to a small business loan program that exists in Haiti, where she lived for four years before returning to Lynchburg. There, she co-founded a center for women and a residential housing program for women who were being exploited. 

“It’s not just about making money, it’s about supporting the dreams of other women,” she said. “It’s about giving back to more than just our community, but to other areas that need us.”

Hicks said that Hunny B’s will always stand for a culture of inclusivity and kindness, and a judgment-free zone. 

“We are here to support mamas on their journey,” remarked Hicks, “If you ask any mama, they will tell you that there are one million opinions on how we should raise our children, but we aren’t here to share in that guilt, shame and ‘should do it this way’ cycle. We are here to encourage and support.”

Hunny B’s is located at 821 Main St. and serves as a safe place for all mothers to come home to. Whether they need to shop for their children, need a friend, or simply just need someone to talk to, Hunny B’s and their hive of moms will be waiting for them with open arms.  

Not sure where to go for your oral health or dental treatments in the Lynchburg area?

Look no further than the experts referenced in our Area Dental Guide. From braces for your kids to the dental professionals you want in your corner when there’s an issue, we have you covered.

If you live in a downtown or more urban apartment or townhouse without a ton of greenspace, you may find yourself wanting to connect a bit more with nature. Incorporating greenery into urban living spaces is a wonderful way to improve air quality, reduce stress, and enhance overall well-being. Whether you live in a compact apartment or a sprawling city loft, adding plants can refresh your environment. 

Enhance Air Quality

One of the most compelling reasons to introduce plants into your living space is their ability to improve air quality. 

Certain plants are particularly effective at purifying the air. Spider plants, for instance, are known for their ability to remove pollutants like formaldehyde and xylene from the air. Peace lilies are another excellent choice (they are even approved by NASA as one of the best air purifying plants!); not only do they remove toxins, but they also thrive in low-light conditions, making them ideal for apartments. Snake plants, also known as mother-in-law’s tongue, are hardy and require minimal maintenance while efficiently cleaning the air.

To keep your air-purifying plants healthy, place them in areas with indirect sunlight. Water them moderately, ensuring the soil is moist but not waterlogged. Regularly wipe the leaves to remove dust, allowing the plants to breathe and function optimally. By paying attention to their light and water needs, you can maintain a lush, green environment that continuously purifies the air.

Reduce Stress

The presence of greenery has a profound impact on mental health. Studies have shown that being around plants can reduce stress, lower blood pressure, and promote a sense of calm.

To create a stress-free zone, consider dedicating a corner of your living space to a mini indoor garden. Choose plants with soothing qualities, such as lavender, which is known for its calming scent. Ferns, with their delicate, feathery fronds, can also add a touch of tranquility. Place these plants in your bedroom or living area to create a serene environment where you can unwind after a hectic day.

Keep your stress-relief plants in well-draining pots to prevent root rot. Ensure they receive adequate light, but avoid direct sunlight, which can scorch their leaves. Water them regularly, but allow the soil to dry out between waterings. By creating a routine for plant care, you can engage in a meditative activity that further helps to reduce stress.

Enhance Overall Well-Being

Beyond improving air quality and reducing stress, plants can enhance overall well-being by creating a visually pleasing and vibrant living space.

Incorporate plants into your home decor to add a touch of nature and improve your living environment. Hanging planters are perfect for small spaces, allowing you to utilize vertical space effectively. Place trailing plants like pothos or ivy in these planters to create a cascading green effect. For a minimalist look, opt for succulents and cacti, which require minimal maintenance and add a modern touch to any room.

Decorative plants, while beautiful, still require proper care to thrive. Succulents and cacti need bright light and minimal watering—usually once every two weeks. Trailing plants like pothos prefer indirect light and should be watered when the top inch of soil feels dry. Regularly check for pests and trim any dead or yellowing leaves to keep your plants healthy and attractive.

Cultivate a Green Lifestyle

Incorporating greenery into urban living spaces is more than just a trend; it’s a lifestyle choice that promotes health, well-being, and environmental consciousness. By selecting the right plants and providing proper care, you can transform your home into a verdant sanctuary that not only looks beautiful but also supports a healthier, happier lifestyle. The act of nurturing plants encourages mindfulness and a deeper connection with nature, even in the heart of the city.

As urban dwellers, we often seek ways to bring balance and harmony into our lives. Embracing greenery is a simple yet profound way to achieve this. So, start small, experiment with different plants, and watch as your living space comes alive with the refreshing, revitalizing power of nature. By cultivating a green lifestyle, you can create a personal haven that nurtures your body, mind, and soul, proving that even in the busiest cities, a touch of nature can make all the difference.  

In the quest for healthier eating, ancient grains have re-emerged as nutritional powerhouses worthy of our attention.

While quinoa and farro have [deliciously] found their place in modern diets, lesser-known grains like teff, amaranth, and millet are finally stepping into the spotlight. These grains, rich in history and packed with nutrients, offer a wealth of health benefits and culinary versatility.

Teff: The Ethiopian Supergrain

Teff, a tiny grain native to Ethiopia and Eritrea, is one of the oldest cultivated crops. Despite its diminutive size, teff boasts an impressive nutritional profile. It is rich in protein, fiber, and essential minerals like calcium and iron. Teff is also gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.

Health Benefits of Teff
High Nutrient Density: Teff is a complete protein source, containing all nine essential amino acids. This makes it particularly valuable for vegetarians and vegans.
Rich in Fiber: Its high fiber content aids in digestion and helps maintain stable blood sugar levels.
Packed with Minerals: Teff provides significant amounts of calcium, iron, magnesium, and phosphorus, essential for bone health and energy production.

Teff Porridge (photo above)
Ingredients
1 cup teff grains
3 cups water
1 cup almond milk
2 tablespoons honey
1 teaspoon vanilla extract
Fresh berries and nuts for topping

Instructions
1. Rinse teff grains under cold water.
2. In a saucepan, combine teff, water, and almond milk. Bring to a boil.
3. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until teff is tender and the mixture thickens.
4. Stir in honey and vanilla extract.
5. Serve warm, topped with fresh berries and nuts.

Amaranth: The Aztec Nutrient Treasure

Amaranth, revered by the Aztecs, is another ancient grain gaining popularity. Known for its high protein content and impressive array of nutrients, amaranth is a versatile ingredient in many dishes. Its slightly nutty flavor and crunchy texture make it a delightful addition to both sweet and savory recipes.

Health Benefits of Amaranth
Complete Protein Source: Like teff, amaranth is a complete protein, making it ideal for plant-based diets.
Gluten-Free: Suitable for those with gluten intolerances, amaranth can be used in various gluten-free recipes.
Rich in Micronutrients: It provides significant amounts of manganese, magnesium, phosphorus, and iron, supporting overall health and well-being.

Amaranth Salad
Ingredients
1 cup cooked amaranth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, chopped
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Instructions
1. Cook amaranth according to package instructions and let it cool.
2. In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
3. Add the cooled amaranth to the vegetable mixture.
4. Drizzle with olive oil and lemon juice, then season with salt and pepper.
5. Toss gently to combine and serve chilled.

Millet: The Ancient Asian Staple

Millet, a staple in many Asian and African cuisines, is a drought-resistant grain with a slightly sweet and nutty flavor. This versatile grain is often overlooked in Western diets but is gradually gaining recognition for its health benefits and culinary potential.

Health Benefits of Millet
High Fiber Content: Millet is rich in dietary fiber, promoting healthy digestion and preventing constipation.
Rich in Antioxidants: It contains phenolic compounds that help fight oxidative stress and inflammation.
Gluten-Free: Millet is naturally gluten-free and a great alternative for those with gluten allergies.

Millet Stir-Fry
Ingredients
1 cup cooked millet
1 cup mixed vegetables (carrots, bell peppers, broccoli)
1 clove garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
2 green onions, chopped
Sesame seeds for garnish

Instructions
1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and cook until fragrant.
3. Add mixed vegetables and stir-fry until tender.
4. Add cooked millet to the skillet and stir to combine.
5. Drizzle with soy sauce and sesame oil, and stir well.
6. Garnish with chopped green onions and sesame seeds before serving.

Integrating Ancient Grains into Modern Diets

Incorporating ancient grains like teff, amaranth, and millet into contemporary diets is easier than it might seem. Their versatility allows them to be used in various dishes, from breakfast porridges and salads to main courses and desserts. By experimenting with these grains, individuals can enjoy their unique flavors while reaping their numerous health benefits.

These ancient grains not only offer nutritional advantages but also contribute to sustainable agriculture. Their ability to grow in arid conditions makes them vital for food security in regions affected by climate change.  

Spanish teacher at Rustburg Middle School, trades the familiar confines of the classroom for the ancient paths of Spain.

By: Charlotte A.F. Farley  |  Photos Courtesy: Jennifer Irwin

Jennifer Irwin, a Spanish teacher at Rustburg Middle School, traded the familiar confines of her classroom for the ancient paths of Spain when she joined the Accessible Caminos program. Drawn to the allure of the Camino de Santiago, a 500-mile pilgrimage to the Cathedral of Santiago de Compostela, Irwin was inspired by a profound blend of personal connection and a desire to give back.

The Camino has captivated the hearts of millions, but its physical demands often prevent many from experiencing it. The Accessible Caminos program aims to change that by offering wheelchair users a way to experience the Camino, creating a unique opportunity for both wheelchair users and volunteers.

Irwin was inspired to embark on the Camino de Santiago after reading “I’ll Push You,” a poignant account of a man who pushed his friend who used a wheelchair along the famed route. Inspired by the story as well as the memory of her cousins who had muscular dystrophy, Irwin decided to apply and volunteer as a “pusher.” The idea of using her bodily strength to help someone else along the way was deeply appealing. 

“I felt like here I am, healthy and able-bodied,” Irwin shared, “and if I can help somebody fulfill a dream of doing the Accessible Camino, then I absolutely want to do that.” 

Irwin applied in August 2023 and learned in the winter of 2024 that she was selected as one of just a few from a pool of 180 applicants to assist wheelchair users on the final 100 kilometers of the Camino, known as “the Portuguese Way” which starts in Vigo, Spain.

Irwin’s role as a pusher was demanding. The group, which was composed of six wheelchair users (“captains”), six pushers, two photographers, five guides, and a travel agent, navigated pathways ranging from smooth asphalt to uneven cobblestone and rough, rocky ground. Despite the physical rigor, the camaraderie among the group fueled their spirits. 

“Honestly, I was never tired on the trip,” Irwin shared. “We had an amazing group of people, and everyone pitched in. Most times it didn’t feel like I was doing any ‘heavy lifting.’ Everyone got along with everyone.”

The daily routine established a rhythm for the group. Mornings began with breakfast and prayer followed by the day’s walk. The longest day covered nearly 14 miles, with planned rest stops and lunch breaks. Evenings were dedicated to rest, fellowship, and preparation for the following day’s adventure.

The wheelchair users faced unique trials throughout the journey. Navigating ancient cobblestone streets, enduring long hours in a wheelchair, and overcoming the physical limitations imposed by their disabilities demanded incredible courage and resilience. 

“The Roman Roads on days two and five were the most challenging,” Irwin recalled, adding that sometimes it required six or more people to lift the captains’ chairs and walk them over the rocky terrain. Their determination to experience the Camino, despite the obstacles, was an inspiration to everyone involved.

The pilgrimage culminated at the Cathedral of Santiago de Compostela, a bittersweet moment for Irwin. She recalled one of her favorite moments: The team was waiting to meet Vincenzo, an Italian man with a disability they’d met several times along the route. The group knew he was nearing the cathedral and arranged for champagne and tapas to greet him. Once they saw him, they began a flamenco clap to applaud his arrival. 

“He made his way to the center of the square and he was literally like a rockstar!” Irwin said. “Everyone was cheering for him! Our group loved on him, and so did so many others who were lucky enough to witness his arrival. It was a beautiful moment that I will cherish forever.”

Attending the Pilgrim’s Mass and visiting the tomb of St. James were profoundly moving experiences for Irwin. Though not particularly religious, she found herself deeply affected by the solemnity of the occasion. As she reflected on the journey, she realized that while reaching Santiago was a significant accomplishment, it was the profound human connections forged along the way that truly defined the experience. 

This adventure—filled with service, culture, and newness—has deepened her appreciation for the simple joys of life and strengthened her belief in the power of human connection. As she continues to share her story, Irwin hopes to encourage her students to embrace challenges and inspire others, seek out extraordinary opportunities, pursue their passions, and make a positive impact on the world.  

The True Hill City Story of Keith Thomas From Church Showman to Media Success

By: Jeremy Angione  |  Photos Courtesy: Keith Thomas

The trajectory of success for Lynchburg local Keith Thomas is characterized by his willingness to learn, improvise, and teach. Before his various professional milestones, Thomas was profoundly shaped by the Lynchburg community and his upbringing in the church.

“You can’t be from Central Virginia and not be touched by religion in some way,” Thomas said. “I really appreciate how this community embraced a very youthful, naive, foolish Keith Thomas.”

At a young age, Thomas got his first taste of production thanks to Phil Spinner, a video producer for Lynchburg City Hall.

“He started a youth program way back then that taught knucklehead kids like me how to write, record, produce, shoot, and stage-manage productions,” Thomas said.

From there, Thomas’ resume expanded exponentially. As an adult, he started working at a cable access station in Danville. Thomas then took a job at a NBC affiliate in Danville.

“That’s where things started to grow for me as a professional,” Thomas said.

Aside from television production, Thomas was and remains an avid musician. He attributes much of his passion and understanding of music to his early life in church.

“What I appreciated about the Black Gospel church experience was that it taught me how to hear,” Thomas said. 

The nuances of Gospel music afforded Thomas a universal understanding of the emotions that go into and that are conveyed by music. 

“It made me sensitive to the human condition,” he said. “It’s the same way I make my content today.”

Thomas’ music career started to blossom as he played gigs around Virginia, networking himself as a reliable “everyman” the whole way.

“I was starting to get connected with the ‘who’s-who’ of the music scene in Virginia,”
he recalled.

Although Thomas did not have a college degree at the time, he took marketing jobs at Radford University and Virginia Tech where he created their promotional material. Thomas says his work at those universities “raised his visibility.”

Despite his lack of technical know-how with certain tools on set, his wealth of experience in various media productions meant that he “understood the gear intuitively.” His various freelance jobs and willingness to fill any role on a set meant that Thomas was often at the top of the list for many producers looking for an experienced hand. An important opportunity presented itself when Thomas’ field producer fell sick while filming an episode of E! True Hollywood Stories about Missy Elliott.

“If you don’t work as a crew, you don’t get paid. We wanted to get paid,” Thomas said.

He already had a connection with Missy Elliott’s mother which gave him the confidence to step up and produce the episode himself. The episode was so well produced that Thomas was offered a permanent field producing job.

In 2013, Thomas moved to Atlanta to produce several reality television shows including Say Yes to the Dress: Atlanta. Reality television gave Thomas a unique skill set in TV production.

“Couple that with my technical ability which most producers didn’t have, I sort of became a commodity. You could literally put me anywhere on a set and I could do it,” Thomas said.

After thoroughly establishing himself in the television industry, Thomas returned to Lynchburg two years ago. Needing a haircut, Thomas’ brother recommended a barber. Jordan Preston met Thomas, cut his hair, and the two discussed their careers and ambitions. 

Preston owned Music is Forever, a production studio on Jefferson Street in Downtown Lynchburg. Thomas came on board and helped to elevate the studio to grant artists more resources and a
wider appeal.

“We are a global organization, but we are locally minded,” Thomas said.

From his early church days, to his various production jobs, passion drives everything that Thomas produces.

“Whether it’s music, or whether it’s some visual thing that I create onscreen, my sole responsibility on this earth is to make you feel,” he said. “Feel what? It’s up to you.”