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!”

Vibrant, nutrient-rich smoothies to jumpstart your day.

Recipes & Photos Courtesy Millie’s Living Cafe

There’s nothing more beautiful than a brightly colored smoothie that’s packed with healthy fruits and proteins. And the best part? Making them is a breeze. Simply toss all ingredients into a blender, blend until smooth, and you’ll have a delicious and healthy beverage to start (or end) your day with. Thank you to Millie’s Living Cafe for sharing their recipes with us!

Grooming basics that pamper your pet

What we consider self-care, most pets are…less than thrilled about. Whether you’re bathing an uptight pup or clipping the nails of a rambunctious kitten, grooming can be easier for you and for your pet. We’ve rounded up the grooming tricks that’ll keep you and your pet calm.

BATHS
Before you even fill up the bathtub or sink, get your space ready. A towel on the floor will keep your dog from slipping after their bath, and one or two of their favorite waterproof toys will keep them distracted and entertained. If your pup is fond of peanut, almond, or cashew butter, a swipe or two along the side of the tub will keep them busy. Of course, if nut butters aren’t their favorite snack, just having a treat or two on standby will work just as well.

Brush out your dog’s fur and wet their face with a damp cloth before the bath begins. This will get them used to the movements of the bath first, without the surprise of the water. Fill a pitcher full of warm water, and use that to gently wet your dog’s fur. If your dog starts to shake their fur out mid-bath, place your hand on their head to keep them still—maybe even give them a scratch or two behind the ears while you’re at it to let them know how well they’re doing.

Cat owners, you can skip bathtime! Cats are excellent groomers and can be left to their own devices when it comes to keeping themselves clean. In fact, baths have a tendency to rid a cat’s fur of important oils, so baths should only be reserved for when your cat is particularly dirty or smelly.

NAIL TRIMS
Most cats need a nail trim every two to three weeks, and most dogs need one every three to four weeks. Ideally, you would tag team your pet’s manicure with a second person—one person to hold the pet and keep them calm, and another to trim the nails. But nails can be trimmed solo, too! You’ll learn what’s best for your specific pet over time, but as a general rule, pets respond better when you hold their paw while you’re sitting beside them or behind them. While you’re holding their foot, place your forefinger on a toe’s pad and your thumb on the top of the toe. Gently and slightly push your forefinger up and backward on the pad to extend the nail away from the foot. This will give you plenty of visibility so you can see just how much of the nail you’re trimming. This visibility is important because you need to ensure you’re not trimming the quick, which is the pink part of the nail and contains a nerve.

TOOTHBRUSHING
Just like their humans, daily toothbrushing is best for cats and dogs. Of course, that isn’t often the reality. If you’re like most of us and don’t brush your pet’s teeth every day, there is still an opportunity to start the habit. First, put a small amount of pet-friendly toothpaste (toothpaste for humans contains too much sodium and Xylitol) on your finger and let your pet smell or taste it. This will help them get acclimated to something new without the toothbrush. Once they’ve warmed up to the scent and taste, progress to dabbing a little bit of toothpaste on their tooth. From there, you can introduce the toothbrush and first have your pet lick the toothpaste off of the toothbrush. Over time, your pet may even come to expect or enjoy the experience. If they don’t, talk with your vet about food or treats that are best for oral health. They may even have oral chews that they can recommend as a toothbrushing alternative.

We love our dogs, and our dogs love us, which is why it’s so important to feed them nutritious food. While kibble may be one of the most widely used sources of dog nutrition, veterinary science tells us that dogs also benefit from foods that come out of your fridge. In fact, there are lots of “people foods” that are also healthy for your pup’s continuing wellness, including digestion, skin and coat health, mouth health, and eye health.

Every dog breed, size, and age requires different nutrients and different amounts of them, and some dogs cannot have certain foods. As with anything wellness-related for your furry family member, please talk to your vet before deciding which human foods to regularly feed them.

FOR HEALTHY SKIN AND A HEALTHY COAT:
Keeping your dog’s skin and fur healthy is essential to his or her well-being. High-quality sources of protein and carbs can help with this, such as:

Chicken and fish: Plain, cooked, low-fat, unseasoned chicken and fish (i.e. salmon and tuna) are both fantastic sources of protein for your dog. They contain vital vitamins and nutrients that promote coat health (and digestive health, too!).

Eggs: You’ve probably heard that eggs are good for your dog’s coat health. Like the previous protein sources mentioned, eggs go beyond that to help aid your dog’s digestive health and promote healthy joints and muscles.

Oats: These simple carbs are great for dogs in small quantities. Oats are not highly processed and contain low amounts of gluten. In fact, oats are often found as a primary ingredient in high quality dog kibble. Giving your dog plain, unseasoned, and unsweetened oatmeal will help keep his or her skin and fur healthy and fluffy.

FOR AN UPSET STOMACH:
Upset stomachs are no fun for humans or dogs. Fortunately, there are a few simple foods that you can slide into your doggo’s food bowl to help ease his or her tummy. These foods can also be helpful if your dog seems to have lost his or her appetite.

Yogurt: Just as it is for humans, yogurt is a fantastic treat to give to dogs. Not only is it delicious, it’s also high in essential nutrients like calcium, which will help your dog’s entire body stay healthy and strong. If you buy yogurt for your dog, make sure it contains live, active bacterial cultures, and is plain with no added sweeteners.

Rice: This carb source is a good one to feed your dog, as it has little to no fat, cholesterol, or sodium. Some dogs can even eat rice on a daily basis. Because it helps regulate digestion, it’s a good food to give your dog to prevent or treat sickness. For some dogs, if they are having appetite issues, a chicken and rice mixture may help them get their desire to eat back (though if appetite issues continue, please consult your vet).

Pumpkin: Pureed pumpkin is a wonderful treat for your pooch, as it also promotes healthy digestion. Furthermore, pumpkin helps keep your dog’s urinary tract healthy. It can even help your dog shed some pounds if needed, as it delivers nutrients to his or her body without added carbs or fats.

FOR HEALTHY TEETH:
The smell of a dog’s breath is usually a result of their overall mouth health, which can be improved by keeping their teeth in good shape.

Carrots: These veggies are an ideal food to give your doggo as a health-promoting treat. Chewing them will help loosen up and get rid of plaque on your pooch’s chompers, making them great “toothbrushes.” And while the carrots are being used to help your dog’s teeth stay healthy, the nutrients in this veggie will also help their eyes stay healthy.

Apples: This fruity staple is also a great source of fiber that does a great job of scrubbing away at your dog’s teeth. If you’re going to give your furry friend apples as a snack, though, it may be a good idea to peel off the skin, as apple skin can get stuck in their teeth just as easily as it can in ours. Apples are also high in fiber, which means they will add nutritional value to your pup’s digestive system.

JUST BECAUSE:
Our dogs love to give us puppy eyes, and we love to give them treats. If you’d like to give your dog a treat outside of their usual biscuits or bones, here are a couple of “just because” human foods that have a wide range of doggy dietary benefits.

Peanut butter: Dogs love peanut butter, and, fortunately, it’s a great treat and source of healthy protein for their diet, though it need only be given to them in small amounts and as an occasional treat. Make sure to buy natural peanut butter with no added sugars or flavorings (especially Xylitol, which is toxic to dogs).

Fruits and veggies: Lots of fruits and veggies, such as berries, watermelon, and green beans, are great little snacks to give your dog, as they provide a healthy sweet treat and are high in tummy-friendly fiber. Just make sure that whatever fiber-rich treats you give them contain no added sugars or spices and have the seeds and other hard parts removed.

As you may be starting to figure out, there are a lot of foods that are good for us that are also good for your pup. If you’re interested in learning more, start talking with your vet about which sources of protein are best for your dog as a supplemental food source. Then watch as your furry companion begins to thrive and live his or her best life, which, of course, will also help you live your best life!

I love rice. It does not matter if it is brown or white, short grain or long grain, boiled or fried—or puffed! I love the versatility, the taste, and how quick and easy it is to make. I eat rice several times a week and always keep multiple varieties on hand.

And it appears I am not alone. According to data from UNICEF, rice is the most important food crop with regard to human nutrition and caloric intake, providing more than 20% of the calories consumed worldwide by humans.

Rice is the seed from a grass plant, related to other grasses such as wheat, oats, and barley. It completes its entire life cycle within six months, from planting to harvesting. The rice grain is made of three main layers: the hull (or husk), the bran and germ, and the inside kernel (or endosperm).

Once the protective husk is removed, the rice grain becomes what we call brown rice. Because it still contains the rice germ and outer bran layers, brown rice contains more fiber and vitamins than white rice.

Gentle processing removes the germ and bran layers from the grain to expose a white starch center. The polished white starch center is what we know as white rice.

It was hard to pick my favorite rice recipes since rice plays a part in so many wonderful dishes, but these two are very different and great in their own ways. Enjoy!

Scandinavian Rice Pudding with Cinnamon Sugar

This rice pudding makes for a great breakfast and is traditionally served in a bowl with milk and sprinkled with cinnamon sugar. It’s easy, fairly quick, and filling enough to be a meal!
Servings: 4-6

Ingredients
2/3 cup of short-grained rice, such as Arborio
1 tsp. kosher salt (I like Diamond Crystal brand)
4 cups whole milk
3 Tbsp. unsalted butter
1 Tbsp. sugar
1 Tbsp. cinnamon sugar (2/3 sugar and
1/3 cinnamon) for sprinkling on top

Instructions
In a thick-bottomed saucepan, stir together the rice, salt, and milk and bring to a boil over medium heat. Be careful because milk has a tendency to bubble over once it starts boiling. Reduce heat to low and simmer until all milk has been absorbed, about 20 minutes. Stir often to ensure it doesn’t stick to the bottom of the pot. If the rice is not soft and creamy, add a bit more milk. Remove from heat. Add the butter and sugar and stir until the butter has melted and the sugar is incorporated. Sprinkle with cinnamon sugar and serve warm in a bowl with more milk!

Fried Rice with Chicken, Eggs, and Vegetables

Fried rice is best when made with day-old rice. If your rice is coming from the refrigerator, bring it to room temperature before stir-frying it. If you are making the rice the same day, spread it out on a baking sheet to cool for a couple of hours. This recipe works best with a wok.
Stir-frying happens quickly, so be sure to have all ingredients measured out and lined up before you begin.
Servings: 4

Ingredients
3 large eggs
1 1/2 tsp. kosher salt, divided
2 Tbsp. olive oil, divided
1 carrot, peeled and cut into
1/4-inch pieces
4 oz. dark meat chicken, cooked and cut into roughly, 1/2-inch pieces
4 scallions, sliced
4 cups cooked jasmine rice
1/4 tsp. pepper
1/2 cup frozen peas

Instructions
Turn your burner to medium-high and heat the wok. In a bowl, whisk eggs lightly with a fork. Add 2 tsp. of the oil to your hot wok. When the oil is rippling, add the eggs and cook, stirring frequently, until most of the egg is non-liquid, about 30 seconds. Transfer to a plate.

Next, add 1 tsp. oil to the now-empty wok and reduce heat to medium. Add carrot and 1/2 tsp. salt and cook, stirring frequently, until just beginning to brown, 2 to 4 minutes. Add chicken and cook, stirring frequently, until the chicken is warmed through, 1 to 2 minutes. Transfer to the plate with eggs.

Add half of the sliced scallion and remaining 1 Tbsp. oil to the wok. Cook, stirring constantly, for about 30 seconds. Add the rice and stir until combined. Sprinkle pepper and remaining 1 tsp. salt evenly over rice. Continue to cook, stirring frequently while also breaking up clumps, 2 to 5 minutes. Add peas, egg mixture, and remaining scallion, and cook about 2 minutes. Serve and enjoy!

Looking for swim instruction? Here are a few of the most popular options in the greater Lynchburg area.

Lynchburg Parks & Recreation
Lynchburg Parks & Recreation hosts swim lessons at Miller Park Pool every summer and utilizes the American Red Cross Learn-to-Swim program. Instructors focus on building swimming skills one step at a time, working up six course levels—from introduction to water to swimming and skill proficiency.

Where: Miller Park Pool • Ages: 18 months to adult
Group or Private: Group • Cost: $67/city residents, $82/non-city residents
Session Length: Daily lessons over a 2-week period

Sign Up: Visit lynchburgparksandrec.com and look for swim lesson registration under the Programs & Activities tab, Aquatics department. The pool opens for the summer June 12 and the first group of summer lessons starts the next day.

YMCA of CVA Swim School
The YMCA of CVA Swim School is a comprehensive, progressive swim program aimed at creating strong swimmers while cultivating a love of swimming—not just as a necessary survival skill, but also as a way to stay healthy and active. The YMCA’s eight different levels of instruction mean that your child can start at the most appropriate level for them.

Where: Downtown YMCA and Jamerson Family YMCA
Ages: Six months to adult
Group or Private: Both
Cost: $40/members, $70/non-members
(scholarship opportunities available)
Session Length: Varies, but typically two lessons per week for four weeks

Sign Up: Visit ymcacva.org, give them a call, or stop by your preferred YMCA location. Group lessons run continuously throughout the year. Typically, registration for a session of lessons opens three weeks before the session begins.

LU Campus Recreation
LU Campus Recreation offers a limited amount of swim lessons to the Liberty and Lynchburg communities each semester, as well as a more compact summer schedule. Their certified swim instructors teach lessons for a wide range of skill levels and ages. Information about their summer classes is below, but check back on their website for more information on their semester offerings, which are typically eight days of classes over two weeks.

Where: LaHaye Aquatic Center
Ages: Six months to 14+
Group or Private: Group
Cost: $65/week
Session Length: Five days in one week, 45 minutes

Sign up: Visit liberty.edu/campusrec/lahaye-rec-and-fitness/aquatics/ to register. Summer sessions start May 30.

Local doctor explains how IV therapies work

“Don’t forget to hydrate!”

It feels like this is something everyone is saying nowadays—and many of us need the reminder as we routinely reach for that third cup of coffee instead of a glass of water.

“Most people are chronically dehydrated, at baseline, and if you add any physical activity into the equation then you are into a fluid deficit,” explained Dr. Michael Richmond, owner of Virginia Vein & Wellness Center. He is also a cardiac anesthesiologist at Centra.

Chronic dehydration can lead to a range of problems—but in general, as we all know, you just don’t feel as good as you should. While upping your daily water intake can help, one way to immediately reverse your dehydration is with IV hydration therapy. Virginia Vein & Wellness Center has been offering these services since 2020.

“Most [of our clients] are just feeling run down and fatigued, experiencing brain fog,” he explained. “We are also seeing a lot of people post-COVID who just can’t quite get over the hump of recovery.”

By using an IV, fluids skip the gastrointestinal tract and go directly into a patient’s bloodstream. Not only does the patient get hydrated more quickly than drinking water, but Richmond says therapy can also boost immune systems, help with a hangover, and fight against fatigue.

He says while they started out just offering fluids, they have since created a list of IV options that include extra vitamins. For example, the Myer’s Cocktail is the base for most of the infusions at Virginia Vein & Wellness Center—it includes B complex vitamins and vitamin C.

According to office administrator Lydia Brown, sessions can last anywhere from 45 minutes to an hour. Each session is tailored to a patient’s specific needs depending on what they are looking for.

“Some people view IV hydration as ‘preventative’ and receive infusions once a month as part of their wellness regimen,” says Brown. “Others seek out IV hydration when they feel run down or exhausted, which are potential symptoms of dehydration and/or an imbalanced diet.”

Brown says the feedback they receive from patients is that many see results—increased energy, better sleep, and less joint pain, to name a few—quickly after starting treatment.

Tasha McConnell, a certified personal trainer and nutritionist at Burn Boot Camp, has received their IV therapy and agrees that results were immediate.

“One was after a hard week of training and I noticed a significant difference in the time it took me to recover and my performance,” she says. “The second one I got was after a week of being sick and slightly dehydrated. Not only did it help with hydration but their cocktail of vitamins gave my immune system a boost to help fight the sickness.”

According to Richmond, patients who are trying to recover from the lingering effects of COVID—symptoms such as brain fog—are also reporting positive results. But he does note that it seems to take multiple, consistent sessions.

“It takes about 4-6 weeks for them to get back to feeling normal again, but they do see some benefits for about a week,” he says. “Then they have the symptoms, such as brain fog, come back, so they come back in for another treatment.”

Patients are also receiving similar services at Lynchburg Aesthetics and Wellness. The therapy is more common and more well known in larger cities.

The main downside is that it isn’t cheap—depending on the type of IV therapy, sessions cost anywhere from $100 to $200. But Richmond says they offer a lower-than-market price because they are trying to spread the word about the therapy. Another possible con, for some, is a fear of needles.

“But that’s where our experience comes in and we comfort them,” he says, adding that they numb the arm where the IV is administered. “[Patients] are typically pleasantly surprised by the comfort.”

By Tobi Walsh and Shelley Basinger