The Local Trails to Love This Summer

A little more than a decade ago, while living and working in downtown Richmond, if someone had asked me to go hiking, I would have run in the other direction. But now, as a wife and mother living with my family in beautiful, mountainous Central Virginia, hiking is a weekend activity we enjoy as often as possible and it’s even better when we add a few friends into our mix. Be sure to download the free AllTrails app on your phone to search for trails by location, length, difficulty, elevation, and more.

Another suggestion for the day of your hike: pick one of these scenic and gratifying trails, enjoy the views, the exercise, and the time with friends and family, then stop at a local spot on the way home like Town Kitchen & Provisions in Bedford, The Water Dog in Lynchburg, or The Briar Patch in Amherst for a rewarding après hike drink and snack. Sounds like the perfect way to spend a Saturday enjoying the natural beauty of the place we are lucky enough to call home.

LYNCHBURG

Blackwater Creek
Activity: Biking, Running, Walking
Difficulty: Easy  |  Length (in miles): 7.6
Dogs Welcome
If you live in Lynchburg, you have probably hopped on the Blackwater Creek Trail at the Ed Page entrance near Farm Basket and St. George Orthodox Church off Langhorne Road. This entrance offers public restrooms and the added bonus of Nomad Coffee Shop, open seven days a week. Be sure to walk through the Awareness Garden that honors and remembers those impacted by cancer and see the Garden’s iconic bell. 

Liberty Mountain Trail System
Activity: Trail running, hiking, walking, mountain biking
Difficulty: Easy to Moderate
Length (in miles): This system is comprised of six trails ranging from one to just over three miles
This trail system has easy-to-follow signage and is well-marked for hikers of all experience levels. Some parts of the trail get muddy and slick after a large rain so be mindful of these conditions. The LMTS is for individuals only. Any groups interested are encouraged to email hydaway@liberty.edu.

Peaks View Park
Activity: Birdwatching, hiking, mountain biking
Difficulty: Easy  |  Length (in miles): 5.7
Peaks View Park is the second largest park in Lynchburg. Be prepared to see hikers and walkers of all abilities as well as mountain bikers. There is a playground, tennis and basketball courts, disc golf, and multipurpose fields where a variety of local sports leagues converge on weekends and weekday evenings.

Clemmons Lake Trail – Ivy Creek Park
Activity: Walking  |  Difficulty: Easy  |  Length (in miles): 1.1
The main trail is flat and easy to navigate for walkers and beginner trail runners. The lake provides a nice view and this trail tends to be pretty empty, giving visitors solitude. Be sure to look for wildlife as several animals have been known to make this area their home including birds, turtles, and deer.

Lynchburg Riverwalk Trail
Activity: Road biking, trail running, walking
Difficulty: Easy  |  Length (in miles): 5.7  |  Kid-Friendly
This hike has plenty of beautiful scenery and people watching as it is often well-traveled in the warmer months. It takes a little less than two hours to complete and strollers are welcome. 

BEDFORD

Johnson Farm Trail
Activity: Birdwatching, hiking, walking
Difficulty: Moderately Challenging
Length (in miles): 2.6
This trail offers scenery including the old Johnson family farmhouse, barn, springhouse, and vintage farm equipment. If you’re lucky, local volunteers who are knowledgeable about the trail and its history will be onsite to share stories, give tours, and answer questions from visitors.

Apple Orchard Falls Trail
Activity: Hiking  |  Difficulty: Challenging 
Length (in miles): 2.6  |  Leashed Dogs Welcome
Surrounded by babbling streams, this trail is great for those who may want to get their feet wet, go for a swim, or even camp overnight. Some places on the trail prove challenging so take it easy and watch out for snakes!

Sharp Top Trail
Activity: Hiking, trail running, birdwatching
Difficulty: Moderate to Challenging
Length (in miles): 3.3  |  Leashed Dogs Welcome
This is a popular and well-traveled hike but also quite the leg burner! Sharp Top offers a shuttle that will take visitors almost all the way to the mountain’s summit. Bring your camera for breathtaking 360-degree views.

Flat Top Mountain
Activity: Hiking, birdwatching
Difficulty: Challenging
Length (in miles): 4.7  |  Leashed Dogs Welcome
This hike can take up to four hours and you will often be met with unsteady dirt and rock trails. Once you make it to the top, enjoy the various lookout points then hurry down for a picnic lunch at nearby Abbott Lake.

Appalachian Trail
Activity: Hiking, backpacking
Difficulty: Easy to strenuous
Length (in miles): 2,180
The AT is mostly through forest but passes various towns, roads, and farms across 14 states, including Virginia. Bicycles are prohibited except for the Virginia Creeper Trail portion in Virginia. Our state has the most mileage of any state on the AT with 550 miles with McAfee Knob in Catawba known as the most photographed spot on the trail.

James River Otter Creek Trail
Activity: Hiking, trail running, walking
Difficulty: Easy  |  Length (in miles): 2.1
Kid-Friendly
This is the perfect hike for families with small children—it takes less than an hour, you’ll come across deer and other wildlife, and there are ample places for kiddos to splash in the creek. 

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AMHERST

Mount Pleasant Trail
Activity: Backpacking, birdwatching, hiking
Difficulty: Moderately Challenging
Length (in miles): 6.3
Dog-Friendly & Kid-Friendly
This year-round strenuous route is often frequented by backpackers and ornithologists and those wanting to have their dogs off leash. The route is well-maintained and signs are clearly marked but the drive up can be pretty bumpy. 

Virginia Blue Ridge Railway Trail
Activity: Hiking, running, mountain biking 
Difficulty: Moderately Challenging
Length (in miles): 14.1
Leashed Dogs Welcome
This rail trail can be used for walking, hiking, biking, and horseback riding. There are restroom facilities, plenty of sights to see along the Piney and Tye Rivers, and an abundance of wildflowers to enjoy in the spring and summer months.  

Recipes & Photos Courtesy of Laura Miner, Cook at Home Mom

Nothing says summer like making dishes with fresh, local ingredients. Kick off the season with summer-inspired recipes by food blogger Laura Miner. Find Laura’s kitchen tour on page 65 and find more of her delicious, healthy recipes at cookathomemom.com.

Beetroot & Feta Salad (photo above)

This delicious and easy beetroot and feta salad is tossed with walnuts, dates, and fresh herbs, then drizzled in a simple vinaigrette—the perfect side or appetizer.

Servings: 4 servings
Calories: 308kcal
Total Time: 10 minutes

Ingredients

2 cups diced cooked beets (About 3-4 medium beets)
1/2 cup crumbled feta cheese
1/2 cup chopped walnuts
4 pitted dates diced
2 Tablespoons minced fresh mint
2 Tablespoons minced fresh dill
2 Tablespoons vinegar use white balsamic, regular balsamic, or red wine vinegar.
3 Tablespoons olive oil

Instructions

1. Prep the ingredients. Dice the beets, mince the herbs, and chop the walnuts and dates into small pieces. 

2. Add all the ingredients to a medium-sized bowl. Toss with the oil and vinegar and season to taste with salt and pepper. Because the feta cheese is fairly salty, you may not need much extra salt. And that’s it!

3. Serve right away or cover and refrigerate until you’re ready to eat it. 

To read this recipe in full: https://cookathomemom.com/beetroot-and-feta-salad/

Stone Fruit Caprese Grilled Chicken

This recipe is the perfect combination of sweet and savory. It’s a lovely gluten free dinner for summertime!

Servings: 6 servings
Calories: 341kcal
Total Time: 1 hour 20 minutes

Ingredients

Balsamic Chicken Breasts

1.5 lb chicken breasts
1 Tablespoon olive oil
3 Tablespoons balsamic vinegar
1/2 teaspoon Italian seasoning

Caprese Toppings

4 apriums
1 small bunch fresh basil
4 ounces prosciutto
4 ounces mozzarella cheese (either buy mozzarella pearls or slice into bite sized pieces)
2 Tablespoons balsamic reduction or use balsamic vinegar
salt and pepper to taste

Instructions

Prepare the Chicken

1. Preheat your grill to medium, about 375F. Trim the chicken breasts and gently pound them to a uniform thickness.

2. Whisk the oil and vinegar together and drizzle over the chicken breasts in a rimmed dish. Sprinkle with the Italian seasoning and cover. Marinate the chicken for at least 30 minutes.

3. Brush the grill with a little oil and lay the chicken breasts with space between them on the grill. Cook for about 5 minutes, turn, and cook for another 5 minutes or until cooked through.

Do the Prep Work

1. Meanwhile, wash and dice the apriums. Slice the basil. Get the prosciutto, balsamic reduction and mozzarella cheese out of the fridge.

Assemble & Serve

1. Arrange the cooked chicken breasts on a large platter and top with the diced apriums, mozzarella pearls, slices of prosciutto, and fresh basil. Drizzle the balsamic reduction and season lightly with salt and pepper. Serve immediately. 

To read this recipe in full: https://cookathomemom.com/stone-fruit-caprese-grilled-chicken/

Prosciutto Wrapped Melon & Gluten Free Snack Board

An healthy and delicious crowd-pleasing appetizer for your
next party or get together!

Servings: 8 people  
Calories: 454.16kcal  
Total Time: 10 minutes

Ingredients

1 cantaloupe
6 ounces prosciutto
1 small bunch basil
1 cup pistachios
8 ounces gluten free crackers
4 ounces goat cheese
6 ounces gouda or cheddar cheese

Instructions

Make the Prosciutto Wrapped Melon

1. Cut the melon in half and scoop out the seeds with a spoon. Slice into 1-2 inch segments and cut away the skin.

2. Lay a slice of prosciutto on a cutting board. Sprinkle a few basil leaves on top of the prosciutto, then set the melon segment on top.

3. Wrap the prosciutto around the melon a few times. Repeat until all are wrapped. Sprinkle fresh black pepper on top.

Assemble the Snack Board

1. Slice the cheese and arrange with the prosciutto wrapped melon and nuts on a board. Garnish with a few extra basil leaves. 

To read this recipe in full: https://cookathomemom.com/prosciutto-wrapped-melon/

Instant Pot Santa Maria Pork Lettuce Wraps

A delicious and simple meal filled with bright, delicious flavors!

Servings: 4 people 
Calories: 914kcal
Total Time: 1 hour 20 minutes
Equipment: Pressure Cooker / Instant Pot

Ingredients

1 pork shoulder roast
1 head bibb or butter lettuce
2 avocados
1 Tablespoon minced cilantro

Pickled Cabbage

2 cups purple cabbage thinly sliced or shredded
1 clove garlic
1/2 cup apple cider vinegar
2 Tablespoons lime juice
1/2 teaspoon salt
1/4 teaspoon pepper

Instructions

Cook the Pork Roast

1. Add the pork roast and 1 cup of water or broth to your Instant Pot. Cover and turn to High Pressure (or Meat/Stew) and set to cook for 55 minutes. Alternately, to cook the pork directly from frozen, set the Instant Pot to High Pressure for 75 minutes.

2. Once the pork is cooked, allow for a Natural Pressure Release (simply wait for the pressure to release, which takes about 15 minutes). Open the lid and remove the roast. Use two forks to shred the pork into bite sized pieces. Spoon a bit of the liquid over the shredded pork.

Make the Pickled Cabbage

1. While the pork is cooking, make the pickled cabbage. Thinly slice the cabbage. Set it in a bowl or mason jar.

2. Bring the apple cider, garlic, lime juice and seasonings to a simmer. Pour the mixture over the cabbage and stir it to coat. Set it on
the counter and allow it to come to room temperature.

Prep the Ingredients

1. Mince the cilantro and slice the limes. Wash the lettuce leaves. Wait until just before serving to dice the avocado to prevent it
from browning.

Assemble and Serve

1. Serve the pork, pickled cabbage, avocado, and cilantro, with slices of lime, and assemble in individual lettuce cups.  

To read this recipe in full: https://cookathomemom.com/instant-pot-santa-maria-pork-lettuce-wraps/

The Summit Revamps their Culinary Program

Photos Courtesy of The Summit

Good nutrition is important at every age. Not only is food essential to life but it is also emotional, evokes the senses, and should taste good! The residents living at The Summit, a senior living facility in Lynchburg, are enjoying a major food upgrade with even more culinary progress on the horizon. Gone are the days of institutional food service in order to make way for fresh, exciting choices as residents enjoy a true destination dining experience. 

For the last twenty years, The Summit has offered seniors Independent Living homes, spacious apartments, and Assisted Living residences with twenty-four-hour care. 

“With its mission of providing residents with choices for purposeful living, The Summit is shifting services and amenities to be customizable, putting choices in the hands of those that call the community home,” explained Marketing Director Brenda Dixon. 

Some of those choices extend to dining and meals. 

“Our vision at The Summit is to provide a place for residents’ wellness to flourish where dining becomes an integral part of any wellness routine,” Dixon said. “While it has been known that a diet centered around fresh ingredients can improve your physical well-being, research is now finding that healthy eating habits can benefit your mental well-being as well. We promote community and friendship here at The Summit and we can’t think of a better way to promote community than through our culinary program by sharing a great experience around a great meal with friends. Our goal is to create a place where our residents know they can come and enjoy food that will help them maintain a healthy lifestyle.”

The menu at The Summit has gone through its share of changes over the years. Most recently, flexibility in menu creation, vendor sourcing, and resident input have become top priority. The atmosphere in the dining room at The Summit now feels more like a restaurant where community members can eat and enjoy. Residents choose from various meal plans, decide how often they want to eat, what they would like to eat, and how they want to spend their money on meals.

Some options on a recent menu, which rotates often, include pan-seared pork chop with peach barbecue sauce, grilled mahi with lemon garlic cream, and marinated beef medallions with mushroom demi-glace. If vegetarian choices are preferred, there is a vast array including butternut squash curry, spinach and artichoke dip pasta, and stewed chickpeas with eggplant and tomatoes. If a resident has a sweet tooth, there is a delicious dessert menu that includes French silk pie, cannoli, and brown sugar cake. There are also frequent ticketed coursed meals with wine pairings that residents can enjoy together as a community.

Who is responsible for these tasty changes at The Summit? Mitch Rodhe recently has become the Director of Culinary Services and has had a hand in implementing many improvements in his department. If you recognize his name, it could be from his last role as the Food and Beverage Director at the Craddock Terry Hotel, which includes Shoemakers and Waterstone Pizza.

Currently, only lunch and dinner are available to residents but a café is slated to open later this year where breakfast will be offered, including sandwiches, pastries, fresh fruit, bagels, and smoothies. Snacks and bites will be available focusing on finger foods and hors d’oeuvres to accompany the atmosphere of mingling and fellowship. 

“The community can come together, soak up those gorgeous views, and enjoy a glass of wine and some appetizers,” Rodhe said of the café and its ability to utilize an outdoor patio area on warmer days.

Chef Rodhe assures that The Summit is able to meet each resident’s dietary needs and wants whether they are due to allergies or medical restrictions but also if a resident eats gluten-free or vegetarian by choice. The Summit has new resident meetings, focus groups, and committees to discover what residents love to eat and how they are able to deliver meals in a safe and delicious way. 

“We’re going to continue the traditions of culinary excellence at The Summit, along with new options for the residents we serve,” Rodhe said. 

The idea of sustainability and farm-to-table focuses are important to The Summit and will become even more so later this year. Culinary Services is challenging vendors to offer a wider selection of locally grown fruit and produce. They also hope to partner with Lynchburg Grows, a nonprofit urban farm, to increase local sourcing availability. There is a plan to implement an herb garden and produce beds on the property to feature in daily recipes. Plant-based menu selections will be featured on the daily menu offerings incorporating plant-based proteins, fresh grains, and vegetables to meet the growing demand for vegetarian and vegan meal options. 

Chef Rodhe shared, “Buffets and action stations will become more frequent to allow our residents to get to know our kitchen team. Plus, action stations have the benefit of showcasing our ingredients before they become entrees, thus enhancing customization, temperature, and freshness of our dishes.”

Not only will this new culinary program, with its emphasis on resident engagement and satisfaction, improve quality of life for The Summit residents, it will also work to further engage the residents’ visitors.

“Our goal is to build a culinary experience in which residents are excited to host their family and friends, creating a quality experience for all residents and guests,” Dixon said. “An experience that brings joy to their days and quality nourishment to their bodies.”  

How a Local Non-Profit is Supporting Expecting Parents

Photos by Ashlee Glen

With two years under its belt, Birth in Color Central Virginia has trained a fourth group of doulas to help support pregnant women of color and their families in the Lynchburg region throughout their entire birth journey. Doulas work alongside the other professionals responsible for birth care by offering physical, emotional, and informational support during and shortly after childbirth—efforts that have been proven to improve maternal mortality rates during childbirth.

Miosha McDaniel, a doula for Birth in Color Central Virginia, said the maternal mortality rate for Black women during delivery is three times higher than that of white women.

“That’s a really scary number and we understand that a lot of women walk in wondering if they’re going to be able to come out of the hospital with their babies,” she said.

In just two years, Birth in Color Central Virginia has already received hundreds of applications from women wanting support from the program’s doulas and wanting someone who understands their needs and struggles.

Kenda Sutton-El, executive director of Birth in Color RVA, created the flagship organization four years ago in Richmond after realizing the birthing needs of women of color—especially Black women, who needed support, education, and advocacy. She launched Birth in Color Central Virginia as RVA’s sister organization in 2021.

McDaniel said most doulas meet with their clients two to four times throughout their pregnancy to educate them on what their rights are and how they should be protected within the birthing spaces of hospitals. The doulas also hold community baby showers, childbirth classes, including classes for spouses and partners.

“We serve them emotionally, physically, and we’re really heavy on advocacy as well,” she said. “Because a lot of the time in the hospital rooms, the partner is uncomfortable and doesn’t know how to speak up or doesn’t know what to say. And that’s where the doula can step in and advocate for them and educate them on what the doctor or nurse is saying.”

Doulas also provide comfort measures including acupuncture, acupressure, and the “double hip squeeze,” which is performed during a contraction to help with discomfort in the lower back and pelvis.

“So a lot of education goes into being a doula, a lot of advocacy, and a lot of mental and emotional support, because that’s a really trying time when labor comes around,” McDaniel said.

Birth in Color Central Virginia has trained more than 20 women to become doulas but not everyone serves at once, she said. Right now, the program has about 10 active doulas.

McDaniel said the program is important to have in the area because, before the program launched, there weren’t many doulas who were women of color.

“When I was pregnant with both of my little ones, I used doulas, but they didn’t look like me,” McDaniel said. “And a lot of the times when I would walk into appointments at the doctors’ offices or even with my doulas they didn’t understand or know how to advocate for me as a Black woman.

And it was uncomfortable. I’m just a pregnant person. Don’t look at my color, just look at me being a pregnant person and coming in wanting to be educated. “

McDaniel said that Sutton-El noticed this as well when she looked around doctors’ offices and hospitals searching for women of color who worked there.

“We understand that it’s not going to be fixed overnight, but we are grateful for the role that we do get to play in helping change those numbers,” McDaniel said. “We are the first collective of Black women who serve Black women in our city. So I think it’s really special that [Sutton-El] thought that Lynchburg was worth investing in and supporting to help support other women.”

For others in the community looking to help, McDaniel advises them to have the awkward conversations and ask how they can support these women.

“Most importantly, if you see something, say something. That’s my biggest thing. If you are in a doctor’s office and you’re overhearing something or a conversation that’s going on that might be inappropriate or is not a supportive or inclusive conversation, speak up and say something,” she said.

She added that each doula is paid through donations and grants because the organization doesn’t require families to pay for their services.

“We believe that everyone should have a doula,” McDaniel said. “Every birthing person deserves that support and advocacy outside of their partner, their spouse, or family members. So donations help us do the work that we’re doing. And if you can’t support financially, just share about Birth in Color by getting the word out and talking about the work that we’re doing.”

Now more than ever, the community needs to support one another, especially women, she said.

“I think it’s a really trying time that we’re going through right now where women’s bodies are being policed,” she said. “We know our bodies the best and I think that we all need to come together to support one another and advocate for every person no matter what and no matter who they are.”  

Cycling Without Age Makes Biking More Accessible

Fortunately for those who lead an active lifestyle, Lynchburg and the surrounding areas are home to many unique outdoor activities—from hiking at the Peaks of Otter or a relaxing walk down the Blackwater Creek Trail to a drive through the Blue Ridge Parkway. For the less able-bodied in our area, however, maintaining an active or outdoorsy lifestyle is a less viable option as time goes on. >>

However, a simple idea that migrated from Copenhagen to Lynchburg is helping the 50-plus community lead a more active lifestyle. Cycling Without Age (CWA) is an organization with a simple premise: to give folks an outdoor tour of their city with a unique twist. Rides are offered to passengers in a modified bicycle called a “tri-shaw,” which is part rickshaw and part tricycle. The “pilot” or cyclist leading the tri-shaw guides their passengers through different city paths while stoking good conversation.

Jimmy Roux, a University of Lynchburg communications professor and avid cyclist, was researching different bicycle commuting options for work when he happened upon a Ted Talk on YouTube. Ole Kassow, CWA’s founder, explained how the once-avid cyclists of Denmark were now constrained to park benches or their homes due to their age. His desire to reinvigorate their love for the wind in their hair and the city helped create the first CWA chapter in Copenhagen and spawned roughly 2,000 more around the world.

Roux and his wife were inspired and determined to bring CWA’s mission to Lynchburg. In 2021, the Lynchburg chapter was formed. According to Roux, Lynchburg is the third city in Virginia to have a CWA chapter, right behind Williamsburg and Richmond.

Despite launching during the pandemic, when many businesses were closing its doors, Roux seemed to thrive, as CWA’s model was a natural counter to the more negative aspects of the pandemic.

“I think people thought it would be a hindrance. But the pandemic helped us,” Roux said. “Since it’s outdoors I think it’s less restrictive for us. The people seemed to be willing to go outdoors and participate.”

One Friday each month, Roux and any other volunteer pilots would partner with Westminster Canterbury to offer rides to residents. CWA also partnered with Lynchburg Parks and Rec for a similar model of offering rides one day out of the month.

CWA has only one tri-shaw, but Roux and his fleet of pilots are managing to provide dozens of elderly with their unique experience.

“The first season we had 39 passengers, this last season we had 105 passengers, so we’re growing,” Roux said.

According to Roux, a season spans a calendar year. Being a nonprofit, CWA relied on donations and grants to raise money for their current tri-shaw, which costs roughly $12,000. Roux says they are currently halfway-funded for a second tri-shaw.

CWA’s board is also composed of volunteers. Bikes Unlimited owner John Seinar now serves as president of the board as of 2022.

“Being involved in the cycling community, CWA was a natural transition for me,” Seinar said.

The tri-shaw is housed at Bikes Unlimited, and Seinar was pivotal in guiding Roux and CWA in servicing and constructing the tri-shaw.

Despite their positions on the board, Roux and Seinar are still avid tri-shaw pilots.

“I got a little choked up when I gave my first ride as a pilot. It was more monumental than I thought it was going to be,” Seinar said.

He recalled his passengers being a father and son who were just having an open conversation during the ride.

“You get to hear people’s stories. You get to talk to them and get to know them as a pilot,” Roux said. “We’ve had people who’ve never been on a bike before.”

Roux’s favorite part of his job is being a pilot and just sharing the experience he has being outdoors with his passengers.

“We just wanna have fun. I think the pure enjoyment of it all is key,” Roux said.

Both Roux and Seinar agree that CWA’s current and persisting challenge is simply spreading the word.

“We’ve gotten so much support from everyone so far,” Roux said.

More awareness of Lynchburg’s chapter brings more volunteer pilots and more funding for additional tri-shaws.

Seinar envisions expanding CWA’s reach beyond just the 50-plus age criteria to others wanting to experience the outdoors in the back of a tri-shaw.

“Anybody and everybody. It doesn’t matter how they’re on a bike, we’re just interested in getting people on a bike. I think it could be really meaningful for a lot of different people in town,” Seinar said.  

Volunteer pilots and those who would like to be passengers can sign up online at cyclingwithoutage.com/lynchburg.

The Herbs and Flowers You Need to Create a Stunning, and Healing, Medicinal Garden

Herbal medicine predates written language and recorded history. Archaeologists have found evidence of herbal medicine usage as far back as 60,000 years at research sites in present day Iraq. Now, we have chemically synthesized medicines that, without a doubt, save lives and cure disease, however, our modern medicine doesn’t nullify the value and importance of natural medicine. In fact, some of our most powerful drugs are still derived from plants! Did you know that two common drugs used in fighting childhood leukemia come from Madagascar periwinkle?

The plant has been used by indigenous peoples for ages to treat diabetes, however it was discovered to have cancer-fighting properties in the 1950s. We have not yet figured out how to synthesize these chemicals, so we still use the plant extract itself to make these life-saving medicines, reminding us that science is amazing, but sometimes you just can’t beat nature.

As a matter of fact, there are MANY modern medicines that come from plants, or that were developed because of our understanding of plant science. And traditional herbal medicine is still practiced today in much of the world. But you don’t have to be an expert or consult a mysterious medicine woman to add herbal medicines to your cabinet. Here are a few safe and simple herbs you can incorporate into your health and wellness routine:

For Insomnia: Chamomile, Lavender, Valerian Root
All three of these herbs have long been used to reduce tension and settle the mind and body in preparation for sleep. Valerian Root is especially trusted as a natural sleep aid. Drinking a hot tea in the evening of any one or more of these herbs is a great way to treat yourself to a little R&R.

For Pain: Feverfew, Ginger, Turmeric
If you suffer from chronic pain or frequent headaches, or deal with muscle soreness after a workout or a day on your feet, these options may help to relieve your discomfort. They’re great options to try for anyone looking to lessen their use of over-the-counter pain medications. Ginger is known to have anti-inflammatory properties, as well as a host of other health benefits. Feverfew, as you might guess, is used to reduce fever, but also helps curb pain from rheumatoid arthritis and toothaches. Turmeric is a powerful anti-inflammatory and has shown in some studies to be as effective as Ibuprofen in pain relief. It’s also easily incorporated into the diet in juices, smoothies, soups, or curry.

For Energy: Ginseng, Peppermint, Ashwagandha
All three of these herbs have been shown to improve energy, brain function, focus, and physical performance. Peppermint is probably the easiest to grow in your home garden and is great when used as an essential oil in a diffuser, as studies suggest that simply inhaling the scent of peppermint sharpens your focus and enhances your mood. Ginseng is popular for athletes and is commonly found in supplements and beverages. Ashwagandha is truly ancient and has continually proven to have a powerful effect on cognitive function, alertness, and even reaction time.

Powerhouse Herbs to Keep on Hand

There are a few herbs that are just good to have around, as they can address all sorts of ailments and issues. This is only a short list. In fact, most medicinal herbs have more than one use, and it’s a good idea to get an herbal guide or do some research if you’re interested in knowing more!

Ginger is one of them. I have frequent migraines, and I keep ginger in my kitchen, purse, and my desk at work, to deal with the resulting nausea. It’s also known to be hugely helpful for expectant mothers dealing with morning sickness. I prefer to eat dried ginger (you can find it at almost any grocery store), ginger chews, or cook with fresh ginger. But it is also available in supplements and teas. Even my kids enjoy the chews and get one any time they complain of an upset stomach.

Echinacea is very well-known and is used for building up the immune system. If someone in your family is already sick, giving this to other household members may help prevent them from catching the bug. The root of the plant is especially powerful. It’s also good for relieving a sore throat.

Oregano is not only delicious, but it’s also a great herb to grow in your garden, as it is antimicrobial, meaning it fights fungal, viral, and bacterial germs. It’s also high in antioxidants.

Bee Balm/Bergamot is charming in the flower garden and is also a wonderful herb with many benefits. Like oregano, it is antimicrobial. It also soothes cough, skin irritations, and stomach cramping. 

There are so many more valuable herbs that can play a role in your family’s health. Don’t be afraid to give nature a try! Afterall, it has sustained us for thousands of years.

As spring approaches, it’ll soon be time to get your herbs in the ground! Visit the medicinal garden at Old City Cemetery for inspiration as you plan and plant your own medicinal garden at home.  

Please note: While the above herbs are generally considered safe, allergic reactions and drug interactions are always possible. It’s important to consult with your doctor and conduct your own research before adding an herbal regiment to your wellness routine.

Cleaning Tips For Your Home & Planet

As the weather turns and the temperatures rise, there is no better time to get busy with spring cleaning around your home. Many of us are attempting to limit exposure to toxins and keep our cleaning products as natural as possible, so the hope is that this budget- and environmentally-friendly list of tips below encourages you to clean up your housework protocol and reduce the amount of paper waste you produce while you’re at it. 

1. All-Purpose Cleaner

In a reusable spray bottle, mix equal parts water and white vinegar. Toss in a rosemary sprig and some lemon rinds and let the vinegar infuse anywhere from a few days to a few weeks. Check to make sure your specific countertops and appliances are compatible with a vinegar-based cleaning solution first, but this fresh smelling mixture is great for floors, trashcans, bathrooms—you name it. Cinnamon, cloves, and orange peels are other possible additions for this cleaner. Use your imagination and your house will look and smell naturally fresh in no time.

2. Surface Cleaner

Mix warm water with baking soda to create a safe, effective countertop and appliance cleaner. This combination with a little less water can also be used to make a paste to clean tough stains on toilets. Pour it down your garbage disposal when finished for a quick clean of that so often neglected area. 

3. Laundry Detergent

There are dozens of homemade laundry detergent recipes online with the most common consisting of Borax, washing soda (not to be confused with baking soda), a Fels-Naptha soap bar, and water.
This combination and entire process can appear daunting, but once you make it initially it becomes second nature and lasts forever. Homemade detergent is also incredibly affordable and effective so you may never go back to store brands. 

4. Swap Out Dryer Sheets for Dryer Balls

Not only are dryer sheets a fire hazard and terrible for the environment by providing daily waste, but what do they really do besides add a layer of artificial scent to your already clean laundry?
Dryer balls, most often made of wool, are safer, more sustainable, and chemical-free. They help
your laundry dry faster, thus using less energy, and prevent your laundry from clumping together. Dryer balls last until they start to unravel, often up to 1000 washes, then it’s time to toss. 

5. Drying Rack or Clothesline

Laying clothes flat to dry or placing them on hangers over a drying rack or on a clothesline
(if you have the outdoor space for one) saves loads of energy, prolongs the life of your clothing, and can prevent wrinkles. 

6. Glass Bottles and Dispensers

Stop buying throw-away, single-use plastic dispensers of soap, shampoo, conditioner, and cleaners. Using glass soap dispensers and spray bottles, even when filled with store-bought economy-size refills, is better for everyone. Bonus points if you make your own products!

7. Reuse Household Items 

Cut up old T-shirts and use worn-out washcloths as cleaning rags. If you get the newspaper, using yesterday’s paper with a splash of apple cider vinegar as glass cleaner will leave your surface shiny, plus streak- and toxin-free.

8. Natural Sponges

Natural sponges have antimicrobial properties and last longer than synthetic sponges. Disinfect them every few weeks by soaking in water and baking soda and letting air dry. Natural sponges can also be safely washed on hot in the washing machine to kill bacteria.

9. Compost

Composting can seem like a lot of work at first. Start slowly with a container that has a sealed top.
Throw in eggshells and coffee grounds. When it’s full, spread the mixture as a fertilizer over flower beds or onto your lawn. As you get more into the process, you may want to invest in an actual compost bin and start adding in fruit and vegetable scraps, even human hair! You will be amazed at how much less your trash bin is filling up and how much better your garden and yard begin to look.

10. Recycle

Look up what pick-up recycling options are available to you in the city or county to make recycling as easy as possible. If you don’t want to pay for pick up or it isn’t available in your area, find the closest drop off location and take your plastics, glass, paper—whatever your location accepts. Some even allow you to throw it all in together without having to sort, which is often most people’s complaint about recycling.

11. Weed Killer

Get rid of the chemical fertilizers that do long-term damage to your soil and, better yet, heat things up around the house. Boiling water is an instant weed killer that contains zero chemicals. Be careful not to splash the water on plants or flowers you want to remain intact as there is no going back once the water has touched the landscaping. 

This list is certainly not comprehensive and is only meant to inspire and encourage you to do what you can in your household. For the rest of this year, if everyone works to reduce their impact, imagine the possibilities. Wishing you a clean and healthy spring!

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.