Evidence suggests some of these popular health “rules” are made to be broken

We’ve heard these “rules” time and time again. They’ve been around for so long that rarely do we pause to question their validity. Science changes every day, however, so it is our duty to stay apprised of new findings and let go of the health myths that no longer serve us.

We jump started the research for you and debunked six of the most common myths about food, fitness, and overall health.

The 5-Second Rule

So, you drop your child’s pacifier on the tiled floor of a rest area bathroom. Does the 5-second rule apply? Absolutely not, but when the last cupcake falls frosting-side-up onto the kitchen floor, the fabled truth gains some validity. In a nutshell, nothing dropped in a public space should be ingested as germs and infection-inducing microorganisms cling to food within milliseconds. The suggested timeline of five seconds is also irrelevant. It doesn’t necessarily matter how long the food sits on the contaminated surface, rather how dirty the surface is.

Takeaway:  If you drop it, toss it.

10,000 Steps

Here’s yet another modern myth based on a figure that lacks any legitimacy. In fact, many researchers have traced the magic 10,000 back to the 1964 Tokyo Olympics as a marketing ploy for selling step counters (a myth within a myth, perhaps?). Regardless of its origin, researchers do agree that 10,000 steps, or roughly five miles, aren’t the end-all be-all. A healthy lifestyle isn’t determined by the number of steps you take, but the movement of walking itself. For an adult averaging 4,000 steps a day, spending just 15 additional minutes to increase their daily count to 5,000 can help them reap the health benefits of walking.

Takeaway:  Goals are individualized; find a number that suits you.

Eight Glasses a Day

Great in theory, but not so much in practice. The eight glasses of water a day rule is not only outdated, but impractical. Much like the step goals, everyone’s fluid intake is different and is heavily dependent on their lifestyle. Today’s doctors recommend that the average male and female consume 3.7 liters and 2.7 liters of water per day respectively, but also understand that fitness, health conditions, and other factors play a key role in one’s need to hydrate. Also, drinking water isn’t the only way to stay hydrated. Research suggests that only 80% of our fluid consumption comes from liquids in a glass while the remaining 20% comes from foods such as fruits, vegetables, yogurt, juices, and the like.

Takeaway:  Drink when you’re thirsty.

Cold Weather Sickness

As the cooler months continue, we’re certain to hear rumblings of this misleading statement: Cold weather makes you sick. Believe it or not, cold weather actually boosts our immune system, thus helping us stave off infections. Temperatures hovering around freezing are also known to alleviate allergies and strengthen our hearts. So, if winter weather isn’t the culprit, what causes the surge in flus and colds?
The answer: The indoors. We spend far more time inside in the company of larger crowds when the weather is cold and therefore increase our chances of coming into contact with a sick person.

Takeaway:  Practice good hygiene. And yes, you can go outside with wet hair.

The Must-Take Multivitamin

You know the saying, ‘It’s too good to be true’? Well, that rings true for the multivitamin argument. While the laundry list of vitamins and minerals promised in your daily gummy seem like a simple solution to giving your body the nutrients it needs, a multivitamin can do more harm than good. First and foremost, the FDA is not required to regulate vitamins as strictly as they do prescription drugs. Secondly, when taking a multivitamin, you run the risk of ingesting too much of certain vitamins which can lead to illness, decreased organ function and in severe cases, an overdose.

Takeaway:  Sub the multivitamin for nutrient-rich foods.

Flu Shots and The Flu

If you contract the flu shortly after receiving the flu shot, it is purely coincidental. Unlike other vaccines, the flu shot is made of dead viruses, or at the very most, a single flu protein. The dead or weakened levels of the virus make it nearly impossible for the recipient to contract the flu from the vaccination. While it is still possible to catch the flu post-immunization, the shot isn’t the culprit.

Takeaway:  It’s worth a shot.  

A Guide to Etiquette for the 21st Century

Imagine, for a moment, that you’re invited to dinner with Catherine, princess of Wales. Immediately, your Google search bar would be full of questions, such as “How should I curtsy?” or “Which fork should I use, and at what time?”

When formal affairs arise, the questions of etiquette come along with them. Luckily (or unluckily) for most of us, we won’t be invited to Kensington Palace anytime soon, so we can rest easy and save the curtsy lessons for a later date.

However, there are a few modern etiquette tips and techniques that you can keep in your back pocket for galas, formal dinners, dinners with the in-laws, or even just everyday conversations.

At the Table

Dining Etiquette

Proper dining etiquette begins before you ever sit down at the table. In fact, it begins before you even arrive at your dining location.

If you’re invited to a dinner party, RSVP to let your host know you will or won’t be attending, even if an RSVP isn’t specifically requested. And don’t show up empty-handed. A simple host gift like a bottle of wine or a beautiful set of linen napkins from a local shop are all that’s needed to let your host know you appreciate being included.

Approaching the table, keep an eye out for place cards that note assigned seating. If none exist, politely ask your host if they have a preference on where everyone sits.

Once you and everyone else at the table are seated, place your napkin in your lap. If you need to excuse yourself from the table, place the napkin on your seat rather than back on the table.

Table Setting Etiquette

If you’re hosting a more formal dinner or dining at an upscale restaurant, you may be faced with several plates, glasses, and utensils. An easy trick for which plates and glasses go where is to remember “BMW.” Bread plates go to the left, meal plates remain in center, and wine and water glasses are on the right above the utensils. Another easy trick for remembering what side forks, spoons, and knives go on is this: “Fork” has four letters, and “left” has four letters. So, forks are placed to the left of the center plate. “Spoon” and “knife” have five letters, and “right” has five letters, so spoons and knives are placed to the right.

On the Phone

Texting Etiquette

We know, we know, no one really talks on the phone anymore when so much can be communicated over text. However, even when texting, there are some modern manners rules that can be applied.

For starters, even though it’s easy to dash off a text when a thought hits you, consider the time of day that you’re sending it. Work-related text messages should be sent during regular office hours, and personal text messages should be sent when you’re certain your friends or family are awake. For example, if you know your friend is an early riser and would enjoy a cheerful message from you in the morning, it’s okay to shoot a text at 7 a.m. However, if you know your friend works a late shift and your text may wake them up, wait until a more reasonable hour to reach out.

Perhaps the most courteous of texting etiquette is this:
Don’t text when you’re talking face-to-face with another person. Whether you’re catching up with a friend or checking out at a store, give the person you’re face-to-face with your full attention. 

Call Etiquette

As a rule of thumb, silence or turn off your cell phone when you enter a theater or a place of worship unless you’re on call for your job. In which case, you should turn your phone to vibrate to create as little disturbance as possible.

If you do receive a phone call that you have to take, discreetly excuse yourself from the space before you answer the call.

If you take a call in a public space, such as a grocery store, keep your voice low and avoid sharing personal information.  

Finding connection at any age can be a challenge, but it can be particularly challenging in our later years. For seniors who don’t already have a community that they’re plugged into—a place of worship, hobby group, or friend circle—finding a group in a post-pandemic world can take a considerable amount of time and energy.

“With the pandemic lasting over several years, unhealthy patterns of isolation have become the new normal for many,” explained Laura Hunter, Marketing Director at Westminster Canterbury. “I believe there is a direct correlation between a senior’s overall health and well-being and their level of social interaction. I have talked with many seniors who have discussed how difficult social isolation can be and the effect it has had on their mental health. They have expressed their need to ‘get out around people and have interaction’ because they feel they are mentally suffering from lack of contact with others.”

But despite the challenges, there are still many great ways for seniors to connect with their community.

Plan Visits With Family

If seniors have family living close by, one of the easiest ways to stay connected is by planning routine visits. This can be as simple as an hour-long visit once a week, or something a bit more intentional such as a monthly dinner or game night.

Family members should take a bit of time to take their senior loved ones to community events or plan special meals at home together. Especially for seniors who have mobility issues or no longer drive, these routine visits can make a huge impact on their well-being.

“There is no magic answer, but the key is to do something,” said Becky Tweedy, Communications Director for Meals on Wheels in Lynchburg. “Send a card or a little package—everyone loves to receive mail! Of course, if possible, FaceTime or Zoom to include them in holiday get-togethers. If that doesn’t work, just pick up the phone and call. To know that you’re thinking about them and missing them in the midst of a gathering is heartwarming. And visit whenever you possibly can! Ask them about their favorite memories from years past. Share their stories with others.”

Join Social Activities

Whether a senior is living at home or in a retirement community, it’s important for them to remain social. Meeting and getting to know their neighbors is a great place to start. Encourage seniors to bake up a batch of their favorite cookies and safely drop them off at a neighbor’s doorstep with a note encouraging a visit. Or, if they are in a retirement community, seniors can connect with a health, wellness, or activity director to get plugged into any ongoing events.

“There is an intentional focus at Westminster Canterbury to provide as many occasions for enrichment as possible,” said Hunter. “Providing many different opportunities to learn, help others and become involved in the community brings a sense of well-being and fulfillment for those who participate. Our team members explore the activities our city has to offer so we can include as many as possible in our schedule.”

“It’s incredible to watch as people’s lives transform when they move to a community, across all levels of care,” said Brenda Dixon, Marketing Director at The Summit. “Whether engaging over meals, social events or simply connecting with neighbors passing in the corridors. The difference in assisted living—just having the reassurance that assistance is there when you need it has proven benefits to overall health and happiness. People are social creatures with diverse personalities, we are meant to be around each other and meant to have purpose.”

Enrich the Community

With age comes wisdom—wisdom that many organizations and community leaders would love to learn from. Regardless of mobility or transportation, there are plenty of ways that seniors can get involved with community enrichment and activism.

Seniors can make a list of activities that they enjoy and determine how they could benefit local organizations with those passions. If they love to garden, they could volunteer for a local gardening club. If they love to read, they could volunteer to read to kids at the library. Or, if they have career experience to share, they can mentor a young professional or offer pro bono professional consulting to a nonprofit organization. If a senior is homebound or can’t get up and about, even volunteering with a phone tree for a political or philanthropic cause could be incredibly rewarding.

Learn Something New

Education is a lifelong pursuit. In fact, research shows that continued education can help prevent cognitive decline and helps decrease the risk of dementia or Alzheimer’s.

Whether a senior wants to expand on a topic or skill that they already know, or learn something new entirely, there are plenty of local classes for them to choose from. From art and pottery classes at the Academy Center of the Arts and Jackson Heights Art Studio to sewing and woodworking workshops at Vector Space, lifelong students of all ages will enjoy honing their craft and connecting with others.

A few tips on destressing this holiday season

The feelings leading up to the holidays are often a combination of excitement, wonder, anticipation…and sometimes a sprinkling of stress, agony, and disappointment. Let’s just put it all out there on the table: The holidays aren’t always sunshine and rainbows and, for some, can be filled with irritability, anxiety, chaos, and depression.

The key to eliminating those feelings is not in this article, sorry to report. However, please keep reading for ways to help you take back control, stay present, and feel a little more balance this season. Cue the champagne pop!

Plan Ahead
A good, old-fashioned list can go a long way and it can be satisfying to cross things off. Organize your holiday to-dos by category so you can make as few trips to the store and supermarket as possible.

While you’re planning, also plan to make a dedicated space in your house for wrapping/gifts. Ideally, all your tape, paper, tags, and ribbon will fit in a plastic bin that you can pull out and place in its temporary home for the season.

Financial Woes
Especially during the holidays, money can feel tight across the board. Set spending limits with your office, family, and friends, and stick to them. Send a Christmas email newsletter instead of cards plus all that postage. Draw names with the little ones in your family so each child gets one gift from another child. Do the same with adults. Set a price max and get the person you drew something they really want.

The Power of No
“Just say no,” should be applied and accepted much more widely than it is. Guess what? When someone invites you to a party that you know is going to overcrowd your weekend, require the cost of a babysitter, Uber, and hostess gift and, quite frankly, you’re just not feeling it…there is only one response. “No, thank you.” You don’t owe anyone an explanation and you don’t need to make up an excuse. That’s it. RSVP with regrets and move on.

Outsource
Quite often we are paying for convenience when it comes to certain goods and services, right? There is no better time like the holiday season to splurge on conveniences. Get groceries delivered and tip your driver. Stop by Magnolia Foods or Peakland Catering for last-minute treats, ham biscuits, and snacks. Order a cheese board from Purple Door Gourmet Kitchen. Pick up a case of wine from Everyday Sommelier or Reserve and have a gift on hand for last minute holiday visitors. Buy a loaf of cottage cheese dill bread from Montana Plains and make someone (that someone can be you!) very happy.

What Gives
Take the guesswork out of it and support local businesses while making your people smile. Did you draw the name of an avid exerciser when your family drew names for Secret Santa? Buy them a gift card to Iron and Grace, Prana, or James River Yoga and they can use it how and when they want. Foodie friend on your list? Get them a gift card to Grey’s on Fifth or the new Hill City Donuts. Would a clean house make your receiver smile? Hire a local housekeeper to tidy up. Would your people prefer an experience? A gift card to Rise Up Climbing would be well received by everyone. A win all the way around is to donate to a favorite charity in honor of the receiver.

Tips from a Pro
“All of our feelings are generated by what we think,” said Life Coach Kristin Dabney. “It isn’t something happening outside of us that creates our feelings. Rather it is our interpolations, opinions, and thoughts about the situation. For instance, if you were ready by October 1st for the holidays, when you realize it is a week until the holidays, you will most likely feel elated, ready, excited, prepared. However, if you have not begun any holiday prep and you realize it is a week before, you may feel behind, frazzled, pressured—in a word ‘overwhelmed.’ The number of days until the holidays is neutral until you have a thought about it.”

Decide in advance how you want to feel this holiday season: Calm, joyful, motivated, hospitable, spiritual, faithful, organized, generous? And choose thoughts that create these feelings.

“Thoughts like, ‘No matter the state of my home I look forward to hosting people this holiday,’ or ‘I plan to give of my time this season and talents instead of giving gifts, so I don’t overextend myself financially,” Dabney expanded.

Write down everything you want or need to do this holiday season. Then, look at the whole list and decide what you can actually remove. Next, what can you delegate on the list? You do not have to do everything on the list. Get creative about how you can accomplish all that you want to accomplish without you doing it all. Finally, assign a time and date on your calendar to everything left on your list. Be realistic about how much time each item will take.

“Then, and here is the biggie, honor what you add to your calendar,” she said.

An online skin care shop helps women uncover their true skin

Wash, moisturize, repeat. Skin care routines can be monotonous and ineffective. After using the entire skin care store that is on your bathroom counter, your skin is often still left dry, rough, and stripped of its natural oils. The process then repeats itself. But Myscha Gaines is breaking that cycle.

In 2014, Gaines took a trip to Disney World, where she discovered the wide world of sugar scrubs. She realized they were so expensive, and the price didn’t match the quality of ingredients. So, she returned to Lynchburg with an idea—to create an affordable body scrub that was good for the skin.

“I literally just came home and said, ‘Let me see if I can recreate what I had experienced.’ I came up with a couple of different formulations solely based on the things that I already had in my house,” Gaines explained.

Her business, EmGe Naturals, began as an oil-based sugar scrub in a glass jar. It was her mother-in-law’s idea to decorate the jars, and they began to hand out Gaines’ homemade sugar scrub to family and friends.

Gaines and her husband then saw how these homemade sugar scrubs could be used for good. Profits made from the scrubs went to their nonprofit that provided first night backpacks to children entering foster care. From there, Gaines began to attend vendor events and distribute her products in local stores.

EmGe Naturals was growing, but it paused in 2015 when Gaines’ grandchildren came to live with her. Four years later, Gaines knew she needed to start making scrubs again.

“I was like, ‘Okay, what can I do to help around here? To help our household?’ We relaunched EmGe in the latter part of 2019 as an online business,” she said.

Since then, EmGe Naturals has gained a steady online clientele. For Gaines, the business is still a one-woman show. She makes local deliveries with the help of her son and mails orders as far as Alaska and Canada. Her business and products have evolved throughout the entire process.

“The product itself has been an evolution,” Gaines detailed. “The product is now more shea butter–based than oil-based. The skin benefits are phenomenal when using shea butter.”

Shea butter is full of antioxidants, such as vitamin E and A. It protects the skin from damage and improves its natural barrier. This ingredient, along with other all-natural ingredients, makes EmGe products different from other skin care products on the market.

Body scrubs are not the only products EmGe offers. Body wash, butters, lotions, and salts are also available on the online store. Gaines perfected the production of the body butters and lotions after receiving a diploma in skin care formulation in August. To achieve the best result, a routine is required, but it is a simple one.

“Anytime you’re using a scrub, you want to protect this new skin that you have revealed. A body butter or body lotion is the way to do that. Because you have exfoliated, it improves the effectiveness of your lotion. The dead skin that was there would be blocking the moisturizer from being able to impact your skin,” Gaines pointed out.

She added, “The most important thing is consistency.”

With a simple line up of a scrub followed by a butter or lotion, consistency is much easier to achieve when compared to other multi-step beauty regimens out there.

“We focus a lot on our face. We tend to neglect the rest of our body. Especially if you’re a busy mom running around, you get your face straight but forget the rest,” Gaines added.

Having an entire body skin care routine is important because having soft skin feels good on the outside, but it can feel even better on the inside. One of EmGe Naturals main goals is for the customer to “love the skin they’re in at any age.”

“If we can alleviate your dry skin for you, then that helps with your confidence. It helps you feel more carefree,” Gaines assured. “The fact is, we all feel better and carry ourselves differently when we’re feeling good and looking good.”

Select EmGe Naturals products are now available exclusively at Something Else Boutique in River Ridge Mall, or you can shop online at emgenaturals.com.

How the Hill City celebrates Kwanzaa

For the uninitiated, Kwanzaa is a weeklong celebration—beginning on December 26 and ending on January 1—where family and community join in fellowship to honor their ancestors, tighten bonds, celebrate African heritage, and enjoy meals, readings, storytelling, drums, and poetry.

The holiday was created by Dr. Maulana Karenga, a professor and chair of Black Studies at California State University in 1966, with each day of the week representing one of seven principles. The seven principles are:

Umoja
Unity

Kujichagulia
Self Determination

Ujima
Collective Work and Responsibility

Ujamaa
Cooperative Economics

Nia
Purpose

Kuumba
Creativity

Imani
Faith

A candle is lit nightly on the Kinara (candleholder), usually by a child surrounded by family to signify that day’s principle. These principles, called Nguzo Saba in Swahili, are a set of ideals that emphasize the importance of tradition, family, community, and heritage. For those who celebrate, Kwanzaa is an opportunity to study and reflect on history, tradition, and legacy.

Sheron Simpson, a Lynchburg native and founder of Kuumba Dance Ensemble, a nonprofit West African Dance group, has been integral in bringing Kwanzaa celebrations to the Hill City.

“It’s been an opportunity to learn more about my African roots,” reflected Simpson, recalling the discoveries she’s made while personally celebrating Kwanzaa. “It has been said that if you do not know where you come from, you will not know where you are going.”

Kuumba Dance Ensemble alongside The Legacy Museum of African American History and the Lynchburg Parks and Recreation, have been providing an annual Kwanzaa Celebration for years.

“The museum committee invited various members of the community to represent the principles and Kuumba Dance Ensemble, Inc. participated, with the children lighting the candles, singing, dancing, poetry reading, along with the performance of the drummers,”
explained Ramona Battle, Chair of the Exhibit Committee and the Governance Committee at the Legacy Museum. “The program was held in the Miller Center theater. After the celebration program, various food offerings were available to all who attended and participated.”

“Kuumba Dance Ensemble has become one of the instructors of Kwanzaa thanks to the Legacy Museum and Lynchburg Parks and Recreation,” Simpson furthered. “These two groups provided the opportunities for us to teach about Kwanzaa one bite at a time. So, we started in 2019 sharing one piece of Kwanzaa that could be ingested in a two-hour format. Last year, the Legacy Museum gave the charge to the Kuumba children to create the celebration and activities that they would like. They created videos that canvassed over a period of 7 days, presenting Kwanzaa in its entirety. For me, I simply enjoy sharing how Kwanzaa is for everyone, because it is a celebration of family values.”

During the pandemic, the event was held virtually via YouTube and Channel 15, and it will continue to be held virtually this year as well. Everyone—regardless of age, race, or background—is encouraged to join in the Kwanzaa celebrations.

“Kwanzaa has been one of the premier programs of the Museum,” explained Battle. “I share the responsibility of coordinating the program with long-time board member, Mrs. Phyllistine Mosley. We depend on the members of the community to enhance the festival through their participation, which allows us to showcase this important celebration.”

Folks hoping to participate in this year’s Kwanzaa celebrations can continue to do so virtually via Channel 15, where it will air each day, or via YouTube where it will be uploaded after its initial air on television. All event details can be found on the Legacy Museum and Parks and Recreation website.

“Kwanzaa does not take away from those who celebrate Christmas, it is in addition to Christmas and begins the day after Christmas. This is a time to celebrate unity, family, cooperative economics and instead of buying gifts use your hands to make gifts for children and family,” Simpson concluded.

No matter your age or economic status, planning a will is one of the most important estate planning steps you can take. If you pass away without having a will in place, your estate—your money, home, and assets—will be divided up according to state law. If you have particular wishes or recipients for each of those assets, a will can ensure they go to the right person.

“It will never hurt to have a will that states your wishes,” explained Sam Patel of Patel & Dalrymple, PLLC. “More practically, people often make a will after a major life event—marriage, buying a house, having a child. These are just a few examples of things that might make your wishes change, and it can help to update your estate plan accordingly.”

Determine Your Executor

One of the first steps toward creating a will is determining who the executor of your will and estate will be. This executor will act as your personal representative and will be in charge of handling the details of your will. This person should be someone you implicitly trust. You should talk with this person ahead of time to ensure they are up to the task, and then let them know where to find all important documents, such as your will, insurance policies, and passwords for important financial accounts.

“Consider discussing your estate plan with your family after you’ve put it in place,” said Keith Orgera of the Law Offices of Ron Feinman. “Generally, it is far better for your loved ones to know what is going to happen when you die rather than to get surprises after it happens. Talking to everyone in advance, while not a fun conversation, can avoid a lot of hurt feelings and squabbling after you’re gone.”

Ask the Important Questions

“I would suggest one decision and one question,” said Orgera. “It’s important to decide what you want to accomplish with your will. They are powerful instruments and can do many things. Knowing what you want the will to make happen is more important than who exactly will be your executor or who gets the Buick. Related to that is the question: ‘Is a will the best way to achieve what I want?’ Once you know what you’re trying to do, you can talk with your estate planner about the best way to accomplish it and how.”

Once you have your will in place, it’s important to make sure it continues to reflect your current wishes. Consider updating your will once a year, making sure to update it after marriages, divorces, births, deaths, and other life events.

Look at the Bigger Picture

“A will is just one component of an estate plan,” explained Peter Davies of Davies & Davies Law Firm. “An estate plan should address powers of attorney, advance medical directives, wills, beneficiary designations, tax planning, and possibly trusts, among other things. An estate plan should be in place for someone when they have kids, get married or divorced, have a blended family, have tax concerns, have health issues, and so on. A good estate plan addresses many aspects, not death alone.”

While a will is a powerful document that can enact your final wishes, it doesn’t necessarily accomplish everything. A legal professional can help you evaluate the details that fall outside of a will and help you put together a more comprehensive estate plan that covers the entirety of what you’ve worked hard to save or build.

Hire a Professional

Some things are too important to leave up to chance. A poorly drafted will can be worse than no will at all. Often, self-prepared wills aren’t signed and finalized correctly. For example, a self-prepared will could have an executor or family members who are listed as beneficiaries, who also signed on as witnesses. That could either invalidate the witness to your will or prevent the witness from receiving any benefit under the will.

“This isn’t a time to DIY,” furthered Davies. “A comprehensive estate plan assembled by an attorney specializing in estate planning can go a long way to prevent a mess.”

An attorney will help you sort through the maze of estate planning so you can feel confident that your final wishes will be fully enacted.

“A lot of things can pass outside of a will; sometimes the entirety of a person’s property,” said Patel. “This can be beneficial in some circumstances, to avoid probate taxes and costs, or to avoid public scrutiny of a probated will. This is something to discuss with your beneficiaries, and with your attorney. There are lots of ways to pass on your belongings, and it’s always good to know your options.”

This fire cider recipe will help you stay well this winter

The winter months are full of festive gatherings, holiday cheer…and icky colds and bugs. To keep your family well this holiday season, whip up a batch of traditional fire cider!

Fire cider is an herbal tonic that helps boost immunity and aids in digestion. As scientists have uncovered in recent years, there is a direct connection between gut health and overall wellness, and fire cider is a concoction that’s brimming with antimicrobial, anti-inflammatory, and antioxidant properties.

Originally created in the 1970s by herbalist Rosemary Gladstar, fire cider recipes have been iterated on and adapted ever since. While there is a base recipe that you should consider sticking with to ensure you get the most cold-fighting properties, you can always customize the recipe to your tastes. And, while fire cider has only been around for a few decades, the idea of consuming apple cider vinegar—one of fire cider’s primary ingredients—for its health benefits has been around for centuries.

Keep a batch of fire cider in your pantry (or other cool, dark space) all winter long, and either drink two ounces every day or simply keep it on standby for when the coughs and sneezes arrive in your home.

Ingredients

1/2 cup fresh ginger, grated
1/2 cup fresh horseradish, grated
1 yellow or white onion, chopped
10 cloves garlic, crushed or chopped
2 jalapeño peppers, chopped
1 lemon, juice and zest
2 tbsp. rosemary, dried (or several sprigs of fresh rosemary)
1 tbsp. turmeric, ground
Apple cider vinegar
1/4 cup honey (plus more to taste)

Instructions
Add ginger, horseradish, onion, garlic, peppers, lemon zest, lemon juice, rosemary, and turmeric to a quart canning jar. Cover the mixture with apple cider vinegar by about two inches.

Place a piece of natural parchment paper or wax paper under the canning lid and close—the parchment will keep the vinegar from touching the metal, which could cause it to rust. Shake well. Store in a dark, cool place for one month and shake daily.

After one month, use cheesecloth to strain out the pulp, pouring the vinegar into a clean jar. Be sure to squeeze as much of the liquid as you can from the pulp while straining. Add 1/4 cup of honey and stir until incorporated. Taste your cider and add another 1/4 cup of honey, or until you reach desired sweetness. Fire cider should taste hot, spicy, and sweet.

The Foods that Keep Your Teeth in Shape

You are what you eat” may be an adage geared toward teaching children healthy eating habits—but it’s also true. Now more than ever, studies are being released that show a definitive link between our gut health and whole-body health. And if there is a connection between what we eat and how we feel, wouldn’t the same ring true for the more granular aspects of our health?

As it turns out, there are plenty of ways to improve your dental health—one bite at a time.

Top 10 Foods for Teeth and Gum Health
You aren’t the only one who craves starchy or sugary foods (we’re looking at you, plate of loaded fries). The bacteria in your mouth craves it too. In fact, the more starch and sugars that are present in your mouth, the more active your mouth bacteria can be, which ultimately can lead to an increased risk of tooth decay and gum disease.

Alternatively, foods that are nutrient rich—like fruits, vegetables, and protein—as well as foods that are calcium rich—like milk, yogurt, almonds, and leafy greens—can do wonders for keeping your smile at its best.

Cheese
You hereby have permission to eat cheese! Low in sugar, but high in calcium, cheese contains a protein called casein which is particularly useful for fortifying your tooth enamel. Not only that, but cheese is high in calcium, which helps maintain bone density, and it’s high in phosphate which helps keep your mouth’s pH levels balanced.

Carrots
Carrots aren’t just great for your eyes, they’re great for your teeth as well.

For that matter, any crunchy, firm food that has high water content (i.e., celery) acts as a natural tooth cleaner because it stimulates the flow of saliva, which helps scrub away food particles and bacteria.

Walnuts
Walnuts are the ultimate superfood because they contain everything from fiber and folic acid to iron, potassium, and vitamin B6. Potassium and magnesium work hand-in-hand to regulate your body’s acidity. When you have too much acidity, the acids can remove calcium from your teeth and jawbone, which weakens them.

Salmon
Most meats and fatty fish contain a ton of important nutrients for your dental and whole-body health. Salmon in particular is loaded with phosphorus, which helps your body absorb calcium and strengthens your teeth by protecting and rebuilding tooth enamel. Who knew food could do all of that?

Kiwi
Fresh fruit is great for you in general, but kiwis specifically offer a very high concentration of vitamin C. Vitamin C works to boost immunity by increasing the production of blood cells that destroy harmful microorganisms. With adequate vitamin C intake, your body will have better resistance against infections throughout the body, which include tooth decay.

Sweet Potatoes
Sweet potatoes are packed with a healthy dose of vitamin A, which works to maintain the mucus membranes and soft tissue in the gums. Vitamin A is also vital in maintaining keratin, which is a protein that promotes the formation of tooth enamel.

Garlic
It may not be the best ally for keeping your breath fresh, but garlic works wonders at fighting tooth decay and periodontal disease. That’s because garlic contains allicin, which has incredibly strong antimicrobial properties.

Tea
Routine cleanings will help remove any stains that come with routinely drinking tea, so you can enjoy the teeth-strengthening benefits of this hot or cold beverage. A chemical called polyphenol naturally occurs in tea (and coffee, for all of you coffee lovers!), which combats cell damage, reduces inflammation, and is high in antioxidants.

Leafy Greens
Your parents weren’t wrong when they encouraged you to eat your greens as a kid. Whether they realized it or not, they were also encouraging better oral health! Leafy greens like spinach, lettuce, and kale are rich in calcium, folic acid, and minerals that your teeth and gums love. Crunchier greens like romaine lettuce or crisp kale also help keep your teeth clean!

Water
Okay, maybe it’s not a food that will fill you up, but the single most important thing for your teeth (and your well-being in general) is hydration, hydration, hydration. Our bodies are made of 60% water, and staying hydrated helps our system distribute nutrients, eliminate waste, keeps muscles moving, and keeps saliva levels high so bacteria can be easily kept at bay.

One doctor explores the connection between art and wellness

There is a saying that medicine heals the body, art heals the soul. This concept is put into practice right here in Central Virginia at KAYA Health. The direct primary care, subscription-based medical practice on Forest Road is the brainchild of Dr. Andrew Anderson. As a man of medicine but also of his community, Dr. Anderson wanted to spark an art initiative within his office to help him go further with his patients, beyond their medical needs and delve more into their emotional ones.

“There is so much more to a patient’s well-being than I can treat as a physician. This project allows me to address more than anatomy and physiology.

The sentiment is summed up well in one of my favorite quotes by Dr. William Osler, co-founder of Johns Hopkins Hospital, ‘The good physician treats the disease; the great physician treats the patient who has the disease,’” asserted Dr. Anderson.

So, what is this heartwarming community-focused project?

Local artists, thus far high school students, create art and positive quotes to hang on the considerable amount of wall space at the new location of KAYA Health in Forest. This has helped the business achieve two objectives simultaneously: a lifelong mission of Dr. Anderson’s to serve the community
and to decorate the walls with uplifting artwork to those who need it most.

Of course, it’s aesthetically pleasing when patients come to the office, but more so, these pieces serve as a sign of hope and are actually a gift to anyone who feels connected to a piece and wants to take it home. Originally the project was for terminal patients only, but as Dr. Anderson shared, “It is actually intended to help with a much broader and pervasive set of needs.”

He continued, “Of course, people who have severe and terminal diseases may choose a painting, but I find that they are most appreciated by those who have and are dealing with the silent and unseen illnesses that plague their everyday. We’ve given our paintings to people with depression, patients with fibromyalgia, and a woman whose mother recently passed away. It is intended for families who recently had a child diagnosed with type 1 diabetes, a disease they will carry for the next 70 years. It is intended for the newly single mother who is dealing privately with the compounding complications of a divorce.”

In a move to respond to our current emotional climate, Dr. Anderson launched a Depression Clinic, where patients certainly appreciate the art project—but is also an indicator that more art is always needed.

Dr. Anderson encourages anyone within the community to contribute art to the project, even if one doesn’t think of themself as particularly artistic.

“Just give it a try,” he suggests. To submit art to KAYA, just drop off the piece at the office anytime between 9 and 5, Monday through Friday, and they will take care of hanging it on the wall.

Preferred pieces focus on encouraging quotes or scripture with really anything painted in the background. Something that speaks to the artist and could be bright and colorful, dark and subdued, funny, inspirational—really anything goes. All submissions are welcome and appreciated.

If your family, church, scout group, or school is looking for a service project, look no further.

Dr. Anderson hopes to get more submissions, and in turn be able to share more artwork with his patients.

Patients and artists may have not connected in the past, but the office keeps a record of artist and recipient in case that connection is desired by the patient.

After a patient chooses a piece, they are able to keep the artwork forever as a gift from the community, which is part of the beauty of the project. When asked what some of the more memorable pieces of art patients have connected to are, Dr. Anderson shared, “When someone paints or draws art and chooses a quote inspired by their own experience or that of a loved one; those are powerful!”