Mushroom supplements are growing in popularity

Over the last several years, functional mushrooms have emerged as a growing health trend.

The rise in popularity is partly credited to mycologist and entrepreneur Paul Stamets, who has given multiple TED Talks and appeared on “The Joe Rogan Experience” podcast two separate times to talk about the benefits of consuming different fungi.

Thanks largely to Stamets and his company, Host Defense Mushrooms, functional mushrooms are now available in health food stores around the country, including here in Lynchburg. Nature’s Outlet in the Graves Mill Shopping Center has sold and advocated for functional mushrooms for several years since partnering with Host Defense.

While functional mushrooms might be a new trend, different types of fungi have been eaten for their health benefits since the beginning of human history, Nature’s Outlet Director of Education John Rigdon said.

“Back when [humans] were hunters and gatherers, you could hunt animals, but you also had to gather berries and roots and mushrooms,” Rigdon said. “Humans early on figured out which mushrooms were edible and provided health benefits.”

While early humans may not have understood the science behind the phenomenon, they knew that eating certain mushrooms boosted their health in a variety of ways, Rigdon explained. Throughout history, certain types of mushrooms were celebrated for their healing benefits.

“One of my favorites are reishi mushrooms,” Rigdon said. “That [mushroom] was used by the ancient Chinese. …It was a very revered and special [food]. Only the wealthiest people would have access to this.”

Some other functional mushrooms that are commonly available today are lion’s mane, cordyceps and chaga, which have health benefits ranging from cardiovascular and kidney support to easing nerve pain and stimulating brain function.

“There’s a lot of overlap, because almost every mushroom is going to be good for your immune system, but then you have those specialty attributes, like the brain support, heart support or lung support,” Rigdon said.

At Nature’s Outlet, functional mushrooms are sold in capsule form or in liquid tinctures, although they can also be found as powders to be added to smoothies, or even cooked and eaten whole. Mushrooms should never be consumed raw, Rigdon warns.

He compares functional mushrooms to adaptogens, which are medicinal herbs used to create stability of different physiological processes in the body. According to Rigdon, mushrooms are one of the best natural remedies for overall immune health.

“Every living organism has an immune system and because mushrooms grow in such a dirty place, they have some of the strongest immune systems of any living organism,” Rigdon said.

“So, when we consume certain mushrooms, we get the benefits of their really strong immune system.”

With so many different health benefits, Rigdon believes mushrooms will only continue to become more popular.

“[Adaptogens and mushrooms] have this bizarre intelligence that works with the intelligence of your body and your immune system and helps provide the balance that your body should have,” Rigdon said.

POUND fitness classes provide a heart-pumping workout (while marching to the beat of your own drum, of course)

Six years ago, Skyla Jade attended her first POUND fitness class and says her life changed forever: “I just remember during that class everything else did not matter. It was fun.”

One month later, Jade got her certification to teach POUND. Now, she is instructing her own classes and spreading POUND around the City of Lynchburg. Jade offers her classes at schools, nursing homes, rehabilitation centers and corporate companies.

One of her most popular locations is The Glass House in downtown Lynchburg. On occasion, its doors can be found open wide, full of women whooping and hollering, bursting with energy and pounding their hearts out.

During POUND classes, drumming is used as an enjoyable and effective exercise making it unlike any other form of fitness training. As summarized on Poundfit.com, the classes blend cardio, strength training, yoga and Pilates into one amazing workout class. The movements tone and sculpt all parts of the body.

“You’re doing lunges. You’re doing squats. You’re doing about 15,000 strike repetitions throughout the routine. It’s a really a great workout,” Jade said.

During a routine, participants become part of the music by using Ripstix, which are plastic weighted drumsticks.

“The music is what completely drives this class,” Jade described. “You’re moving to the beat of the song. The sticks really make a difference for sure.”

While the “drummers” are getting lost in the rhythm, not only is the body getting a workout but also the mind as well.

“I mean you’re banging sticks on the ground together. After a long stressful day, who in the world wouldn’t benefit from that mentally? It’s empowering when we’re all in sync. You’re not counting. You’re all about the beats. It’s really awesome,” Jade explained.

Focus is drawn to timing and coordination. As a result, the brain is stimulated and thoughts like, “When will this be over” or “This is too hard” fade away.

Jade likes to take it to the next level for those who desire to be pushed. Simultaneously, she provides an inclusive and welcoming environment by showing modifications for each movement. There is no requirement to be at a certain fitness level.

“It’s for all ages, all stages of fitness. It’s definitely for everyone,” Jade said.

After attending a class, Jade wants the participants to feel hopeful about embarking on a fitness journey. But, most importantly, she wants them to have had a blast.

Tara Martin and Lakesia Glover recently attended Jade’s class for the first time. Afterward, they were convinced.

“It was very energetic. It was interesting and fun. Can’t wait to do it again,” Glover said.

“Right, right,” Martin agreed. “[Jade’s] energy was contagious. It was girl power for sure. It was a lot of girl power, which I loved.”

The all-encompassing, enthusiastic atmosphere of Jade’s POUND classes has built a strong community in Lynchburg. POUND is much more than just an exercise class—it’s an outlet for unity and fulfillment.

Along the way, Jade has accumulated some “POUND regulars”—one being Coral Carter. Through her consistent attendance at POUND, Carter has seen improvements in her lifestyle and health.

“I wasn’t in any kind of exercise program before.

It’s made me stronger and more in shape. Mentally, I can let everything go for those 45 minutes. I feel refreshed and ready to go for the week. Skyla really pushes you but she makes it fun. She’s always ready to go,” Carter said.

In Jade’s opinion, making an impact on others’ lives and cultivating a community is the best part of POUND.

“Together we’re stronger as a whole, not just in the class but even outside the class,” she said.

Jade’s business, Skyla Jade Studios, also accepts this mindset. Its motto is “Where Fitness is Stronger Together.”

Jade uses this strength as she navigates the business world, which can always have its ups and downs. After taking POUND from North Carolina to downtown Lynchburg, she transitioned her traveling classes to a brick-and-mortar studio earlier this year. A setback came when she learned the owner of the building had new plans for the space.

But Jade says she is taking the change in stride—because her mission has always remained the same.

“My goal is to change lives one beat at a time, and it doesn’t take a building to do that.”

Find Skyla on Facebook: Skyla Jade Studios

By Ellowyn Steele
PHOTOS BY ASHLEE GLEN

A local skin care formulator weighs in on one of the most popular buzz words in beauty marketing

A word that used to, back in the day, be associated with your daily house chores is now stamped on a wide range of skin care products—and statistics show lots of customers are sold on the idea of “clean” beauty.

According to the NPD Group, the natural skin care market has skyrocketed in recent years—growing 23 percent, about $1.6 billion, from 2017 to 2018 alone.

But what does “clean” really mean? Should this word drive a decision to purchase one product over another? We asked Karrye Flowers, founder and lead formulator for Oshun Organics, LLC in the Lynchburg Community Market, to help sort out the vocabulary.

Clean, defined (sort of)

First off, there is no set definition for what makes a product truly “clean.” The Food and Drug Administration does not regulate these product descriptions.

But Flowers says the general consensus in the skin care world is that “clean” means non-toxic.

“That’s also very subjective,” she explains, adding that they only use objective words to describe or market their plant-based products. “For example, we say our products are vegan. Vegan is a very specific word with a clear definition. Everything is derived from plants. We naturally scent and dye our products with essential oils or plant extracts.”

Don’t just read, research

She says with the rise of “clean” beauty products, customers are starting to take a closer look at that long ingredient list on the back of their face wash or eye cream. That’s a good thing, but with one caveat.

“People want things to be 100 percent natural, so they are looking for my ingredient list to only say things like ‘aloe vera’ and ‘coconut oil.’ But it’s very important to me that the products I offer are effective, as well as minimally processed. There is a balance,” Flowers said.

Meaning: You might need a stronger concentration of an ingredient, even a plant-based one, for it to work. For example, at first glance cetyl alcohol may look like an unrecognizable chemical. But it’s actually derived from palm oil, Flowers explained.

“You want to be able to trace an ingredient back to where it came from, even if it was lab created. You can’t make something from nothing,” she says.

Paraben propaganda?
Dermatologists are often critical of the natural skin care movement and the ingredients that have been red flagged through the years: such as sulfates, parabens, chemical sunscreens and others.

In an article published by JAMA Dermatology, “Natural Does Not Mean Safe—The Dirt on Clean Beauty Products,” two dermatologists wrote: “… many of the strongest voices in the clean beauty movement suggest avoiding ingredients owing to a theoretical risk of endocrine disruption and cancer, despite the fact that a causative relationship between these disease states and the concentration of these ingredients in cosmetic products has not been proven scientifically.”

They went on to say there is a safe use of preservatives such as parabens in order to prevent severe infections in users. Again, balance is key.

Flowers agrees that the research is limited, at best, about so many skin care ingredients, and says preservatives have their place, especially in skin care.

“You want to have some preservatives in anything you buy to prevent the growth of bacteria. Every time you put your hand in that jar of cream, you are taking bad microbia and putting it in there,” she says.

Getting practical

The only ingredients Flowers says she would try to avoid in skin care products are dyes.

“For many creams and lotions, you will find something like red 4 or yellow 2 at the end. They are so unnecessary and only make the product look good,” she explains. “They do nothing for you.”

Also, beware of greenwashing. Don’t buy a product solely because the creator claims it’s clean or more environmentally sound. Do your research.

Otherwise, if a “clean” product you swear by works for you, then by all means keep using it.

Just don’t get on a soapbox about it. It’s just a word after all.

Learn more about Oshun Organics, LLC at oshunorganics.com.

for Better Health

If you want to feel your best inside and out, it starts with a good night’s rest.

In today’s “always on” society, sleep is often thought of as wasted time or a luxury we cannot afford. However, that way of thinking comes at a price—having detrimental effects on our overall health and well-being. Sleep deprivation has been linked to depression, weight gain, diabetes, high blood pressure, heart attacks, impaired immunity, decreased work productivity, and more.

If you are having trouble sleeping, you’re not alone. An estimated 70 million Americans suffer from chronic sleep issues. Fortunately, there are a few things you can do to improve your health and longevity by being intentional with your sleep.

1. Prioritize getting regular, high-quality sleep. Sleep experts recommend getting anywhere from 7-9 hours of sleep a night. Finding your sweet spot will vary.

2. Create a consistent bedtime routine, which means going to bed and waking at the same time. Adults (just like children) need a sleep routine to signal to the body it’s time to start winding down. Responding to emails or checking the news until 10 p.m. and jumping into bed is far too overstimulating to the body (and disrupts melatonin production).

Tip: Instead, try taking an evening walk, reading a relaxing book, taking a warm bath, writing a few lines in a gratitude journal, or doing a quick guided sleep meditation—whatever relaxes you.

3. Limit blue light–emitting devices (phones, iPads, laptops, TVs) to 1-2 hours before bedtime. Their light can disrupt our natural circadian rhythm, which can cause lower quality sleep and insomnia.

Tip: Try placing devices in another room, away from your bed, or on airplane mode to avoid the temptation of late-night scrolling. You can also set a sleep alarm to remind you that it’s time to start wrapping things up and unwinding. If you find that you cannot avoid working late a few nights a week, try using blue light-blocking glasses and dimming the blue light on your device.

4. Create a restful environment that includes ridding your bedroom of unwanted noise or light. Also, the Sleep Foundation’s research suggests that the optimal sleep temperature is 65 degrees Fahrenheit—varying 2-3 degrees above or below based on personal preference.

Tip: If you cannot control the noise or light in your bedroom, try sleeping with white noise, earplugs, or a sleep mask.

5. Limit caffeine and alcohol. Depending on metabolism, caffeine can stay in your body for 5-6 hours, so it’s best to limit caffeine after lunch. While alcohol may help you fall asleep, studies have shown it can suppress REM sleep and is linked to sleep disruptions, lower quality sleep, and increased sleep apnea. According to the Sleep Foundation, a recent study found that “moderate amounts of alcohol (two servings per day for men or one serving per day for women) decreased sleep quality by 24%.”
(Add one more drink and sleep quality decreased by 39%.)

Tip: Try setting a daily caffeine cutoff at 2 p.m. or a few hours earlier if you’re more sensitive to caffeine. Opt for drinking decaf coffee or tea instead.

6. Lower your stress levels. Chronic stress can elevate the hormone cortisol, which can make it harder to fall asleep and stay asleep, and disrupts your sleep cycles. Sleep deprivation has been shown to increase cortisol levels during the day, creating a vicious cycle. The bottom line, stress and sleep are interconnected.

Tip: One of the quickest ways to lower your stress levels is through deep breathing, which activates the parasympathetic “rest and digest” nervous system. Another is getting up and moving or gently walking. While we cannot control what happens around us, we can control how we respond. Set healthy boundaries around work, the news, or toxic environments, and, more importantly, create space in your life for rest and the people and things that bring you joy.

April Likins lives in Forest and is an Institute for Integrative Nutrition- and Duke Integrative Medicine-trained health coach. Learn more at aprillikins.com.

Senior Putt-Putt League celebrates 15 years of fitness, fun and friendship on the green
Photos by Ashlee Glen

Lois Mason may be 91 years old, but she hasn’t let that keep her from enjoying two of her favorite things: “I love sports. Anything to do with a ball. I’m also an outside person.”

The Senior Putt-Putt League, a program of Lynchburg Parks and Recreation that’s run by two faithful community volunteers, lets her do both.

2021 marks 15 years since this spunky, close-knit group started meeting at the Putt-Putt Fun Center on Timberlake Road. It’s advertised for anyone 50 or older, but most participants are over the age of 65.

Willie Perry decided to form the league upon his retirement. He had previously worked with children in the Junior Putters of America organization for 23 years.

“So when I retired, I said I want to start working with these older kids,” he laughed.

The group meets every Monday morning from April through October and typically averages about 30 participants each time. They start at 10 a.m. but then shift the time to 9 a.m. when the summer heat settles in.

Putt-Putt Fun Center opens the facility up for the group to enjoy exclusively and offers a reduced rate to participants, which Perry says is important for seniors on fixed incomes.

“They also get outdoors, get some sun and some exercise,” he explained.

However, the most important benefit, he believes, is the socialization with other seniors.

“We have some who come just to be around other people. Some widows who have lost their husbands. It helps fill in some times of loneliness for them,” he said.

But that doesn’t mean the game isn’t taken seriously. There also are plenty of members who are slowly improving their putting scores and come to compete—including Mason, whose younger partner says the 91-year-old will sometimes ask for a do-over on a putt.

“She doesn’t respect her elders!” Mason joked.

The top ranking elder of the league is Gladys Cantrell. At 95 years old, she still makes her weekly putt-putt outing a priority. She also is a true champion off the course as well;
Cantrell contracted COVID-19 last year, was hospitalized, but managed to beat the virus and come back to join her beloved putt-putt group just as strong and spirited.

“Some days I’m better, other days I’m not,” she laughed. “But I love playing, I love all of the people. It’s just fun.”

Want to Join?
All you have to do is come to the Putt-Putt Fun Center on Timberlake Road and you can be a part of the fun! They meet every Monday at 9 a.m. during the summer months.

Local woman says accountability and faith helped her shed 150 pounds

As Melody Hicks stood on the scale, the numbers flashed 299.8 pounds. It was at that moment she realized she needed to make a change.

“Once I saw that number, I realized I was done,” Hicks said. “At the time, I was working with kids and I broke my wrist trying to get off the floor. I realized that if I wanted to keep working with kids, I needed to do something about my weight.”

Hicks wasn’t sure where to start. Over the years she had tried programs, but nothing seemed to stick. But after her father offered to pay for a year of personal training, Hicks decided to look into finding someone to help her lose the weight for good.

“I had always made fun people that were into gym culture,” she said. “It’s kind of ironic now that I’m in that world, but I never understood why people wanted to go to the gym so much.”

Around this time, her brother Mark was working with local trainer Ben Crosswhite. Mark had already lost nearly 90 pounds himself. During his training sessions, Mark confided in Crosswhite about wanting to see his sister lose weight.

“I finally decided to reach out to Ben, and I was thinking, ‘Nothing is going to happen. He’s not even going to happen,’” Hicks said. “But he ended up emailing me back and said, ‘I’ve been waiting for this email for two years.’”

For Hicks, the thought of working out was intimidating, especially for someone who considered walking down the street as her only form of exercise.

“I had played sports in middle school,” she said. “As I started to get bigger, I stopped. My father was a pastor and we moved around a lot so I saw food as a comfort. You know how some people can eat whatever they want and stay skinny? For me it was the complete opposite. I felt like if I ate a few cookies, I would gain two pounds.”
But Hicks powered through her fear and began training with Crosswhite.

“I remember day one like it was yesterday,” she said. “I did a few squats, battle rope, and walked on the treadmill. My body was about to get the shock of my lifetime. As I kept seeing my weight go down, I was more encouraged to keep going. I became accustomed to my new lifestyle and diet.”

By the end of the first week, Hicks lost eight pounds.

Then four. Then six. Each week, she saw progress and continued to gain confidence.

“I think what made me so comfortable around Ben is that he’s a faith-based trainer,” Hicks said. “God is my rock and my everything, I loved being able to train in that kind of environment.”

Within a year and a half, Melody lost 150 pounds.

“That’s unheard of,” she said. “But I had accountability. I kept a food journal where I was writing down everything I was eating and bringing it to my trainer to check off on.”

And now nearly six years later, Hicks has still kept the weight off.

“The next part of my journey is getting excess skin removal surgery,” she said. “Last year, I had my first surgery where they basically did a 360-degree cut all around my body. I had a year of recovery but removed the source of chronic pain I was having post–weight loss. I have come back stronger and am still seeing progress in my journey of a healthier me.”

Now, Hicks wants to encourage others with her story. So far she’s spoken at local churches about her weight loss journey, but she hopes to touch people all around the world. Hicks also now works at Crosswhite Athletic Club as an executive assistant.

“I continue to strive toward my best self: physically, emotionally, and spiritually,” Hicks said. “This has been the journey of a lifetime, my life change. I have fallen in love with exercise and eating healthy. I’ve also realized that God wants the very best for me and He was waiting for me to call out to Him and ask for His help.”

By Tobi Walsh
PHOTOS BY LUCAS MOORE

How an alternative treatment could offer relief

By Olivia Carter

Disclaimer: Always consult your doctor first before trying any new treatments or therapies.

For anyone who is tired of avoiding a food group or hibernating every spring, there may be relief found in the form of a small needle.

Deborah Farley, a licensed acupuncturist and Doctor of Oriental Medicine, says a specialized acupuncture treatment could be the answer to curing and treating allergies.
Acupuncture is the insertion of needles into the body that trigger chemical and electrical responses for healing purposes.

“We’re actually working with the body’s electrical system because you have an electromagnetic field where the acupuncture points are located,” Farley, who owns Acupuncture Works, LLC in Wyndhurst, said. “And when the needle hits that electromagnetic field, it creates an electrical response that stimulates all those chemical and electrical reactions for healing.”

Farley’s specialty is allergies, treating mainly for the alpha-gal allergy—an allergy to red meat brought on by a bite from the Lone Star tick.

The specialized procedure is called “Soliman Auricular Allergy Treatment,” or SAAT, and it isn’t taught in acupuncture schools or in China, Farley said.

The treatment uses the body’s electrical system to confirm that a client does indeed have alpha-gal or any other allergy. Not only can Farley use this procedure on people but also on cats and dogs. It’s the same treatment she uses on seasonal allergies as well.

“We use the body’s own electrical system to confirm the allergy, and then to help us confirm the location of where the needle is placed in the ear and then that needle is worn for three to five weeks,” she said.

After three to five weeks, Farley removes the needle and tests the client again to ensure the allergy has cleared.

“What we’re doing is we’re blocking the body’s signal to the allergen, and de-sensitizing the body to where it doesn’t respond to that allergen anymore,” she explained.
About a year ago Farley treated Rebecca Raybon, who struggled for 40 years with alpha-gal.

No doctor could figure out what caused her to wake up in the middle of the night covered in hives.

It would happen, and then maybe not happen again, for six months, she said.

“We did food diaries, etcetera, and could not narrow anything down,” she said. “I did allergy testing, but nothing was conclusive.”

A couple of years ago Raybon woke up with a swollen mouth and face and drove to the emergency room. The doctor suggested it might be alpha-gal and gave her an EpiPen to carry.
When Raybon decided to try acupuncture, Farley explained that the procedure wouldn’t necessarily get rid of the condition but would train her body not to respond to it when she ate red meat.

“I have had no hives or swelling since we did this last year, and I eat anything I like,” Raybon said. “I recommend her highly as a professional who makes sure you are educated on what she is doing and what to expect.”

Farley said she has treated more than 900 cases of alpha-gal and has seen a 100% success rate for those who have followed up with her.

“If they want to have mammal again they can. Many don’t but they don’t have to worry about cross-contamination anymore,” she said.

She has treated allergies for 20 years using regular acupuncture and has been able to help build up her clients’ immune systems again—but it would take 12 to 18 months with weekly treatments.

With SAAT she can do it in just three weeks.

“I had never heard of this technique until 2018, now I’m putting my entire practice into it,” Farley said. “It’s so much more effective, works better, and is cost-efficient.”

Using natural remedies to treat anxiety, depression

Disclaimer: Always consult your doctor first before stopping prescription medications and/or trying new treatments.

Kari Wagner realized the risk of opening a shop during a pandemic, particularly one that sold homeopathic remedies. Even so, she saw the need in the community, and could sense how the uncertainty and isolation of our current reality was causing more people to feel afraid, worried, anxious and overwhelmed.

“So many of these young people right now, especially with all the lockdowns and not being able to interact with friends, you can see the anxiety that they’re experiencing,” Wagner says. “There are so many unknowns right now.”

Against all odds, TapRoots was established, together with co-founders Carolyn Keeling and Dr. Keith Austin. With it, a wellspring of information and resources became available for Lynchburg residents who were looking for a more natural solution for their ailments.

Faced with the option of habit-forming, side effect–laden prescription medications, for many, homeopathic medicine is an attractive alternative.

What is homeopathy?
According to the National Center for Complementary and Integrative Health, homeopathy, also known as homeopathic medicine, is a medical system that was developed in Germany more than 200 years ago. It operates on two theories: “like cures like,” the concept that a disease can be alleviated by a substance that creates similar symptoms in healthy people, and the “law of minimum dose,” which surmises that the lower a medication dosage, the more effective it is.

“Homeopathy treats a person as a whole whereas a prescription medicine is going after that one symptom,” Wagner explains. “With homeopathy, all of the medicines are made from plants, minerals, some chemicals, things like that. But when they’re homeopathically prepared, they’re diluted to such a minute amount that there’s not even a molecule left of the original substance—in that little pill.”

For example, in order to treat poison ivy, the poison ivy plant is diluted and used to counteract the poison ivy in the bloodstream, Keeling explains.

At TapRoots, the owners stress that they maintain a network of medical doctors who practice integrated medicine to refer to their customers who may have acute symptoms that need more attention.

Dr. Kimberly Combs of Central Virginia Family Physicians often has patients who are concurrently taking homeopathic remedies for a variety of conditions. Dr. Combs says that she always checks to make sure whatever they are taking is not interfering with what she has prescribed. However, as a proponent of the benefits and uses of CBD (Cannabidiol), she feels it is only appropriate to remain open to the alternative treatments being presented to her.

“I always try to give them a chance. And I would say, you know, ‘What do you think?’ And [the patient says], ‘Well, I would like to try this.’ And I say, ‘Okay, so what do you think the benefits are?’” she says, adding that she and the patient make a decision together about whether the remedy is a good fit.

Dr. Combs says there are situations that necessitate a traditional physician. But since psychiatrists in particular stay so busy with higher risk patients, she understands why some try to circumvent the system with other methods.
“With homeopathy, there are no known interactions and the medicines have been around for over 200 years,” Wagner says. “So you would think if something was going on, we’d know about it right? So it’s safe, it’s effective, it’s affordable and it’s non-habit forming—it’s not a prescription med.”

How does homeopathy heal the mind?
Depression and anxiety are among the most sought after concerns Wagner and her team hear at their new store. They recently held a Facebook Live event featuring 20-year certified homeopath Melissa Crenshaw, who answered commonly asked questions about anxiety and depression treatments and gave some insight into how these remedies work in comparison to an antidepressant.

“A lot of people know about the gut-brain connection.
So, when the gut is damaged, oftentimes, the mind is unwell. Homeopathy can go in and heal the gut, which then helps the mind,” Crenshaw explained. “So, the antidepressants are a manmade chemical that goes in and changes the way you think. And yes, it can help you feel better.”

But she goes on to ask: “When you stop taking that antidepressant, what happens? You go right back. Homeopathy actually uproots the condition so that you don’t have to take the homeopathic medicines anymore.”

Crenshaw said she started using homeopathy because of her anxiety and depression. “I was on a medication,” she said. “And I liked it, it made me feel better. But when I learned that there was a better way that could actually uproot it that wouldn’t have long-term side effects, I wanted to give it a try. And it worked. And I haven’t looked back.”

What are the remedies for mental health issues?
Crenshaw says sepia is what changed her outlook on homeopathy 20 years ago, and highly recommends the remedy for both acute and chronic anxiety.

Wagner says they have a few other tried-and-true remedies they share with their customers: Aurum metallicum: For those who have an exaggerated sense of duty combined with feelings of guilt and anxiety about perceived failings. Treats severe depression and chronic insomnia.

Lycopodium: Can help those who lack confidence, feel intimidated by people they perceive as powerful, fear failure and experience intense, vivid fears.

Gelsemium: Relieves apprehension accompanied by weakness, trembling, dizziness, headaches and difficulty to focus. Often effective for people who feel inadequate.

Ignatia amara: Helps with grief or loss and mood swings.

Phosphorus: Thought to be good for social people with anxiety. When anxious or vexed, their thoughts get scattered and they have a difficult time focusing or getting things done.

With all of the available remedies to be had, homeopathy can be an overwhelming venture for those looking to dig in. But, Wagner says there are ways to safely and correctly find the appropriate remedy.

“You connect yourself with like-minded people, you find a doctor who’s open to integrative medicine, you plug into whether it’s online groups, or coming into a place like TapRoots,” she says. “And you share stories, you do your research.”

Keeling believes that homeopathy can be empowering. “There is a kind of power that you feel when you realize that you can come in, you can find the solution or the remedy, you’re not having all these copays, and you’re able to help self-diagnose, and self-treat. And you have these kind of incredible results.”

Need to whip up an easy, yet healthy, appetizer? This recipe is for you.

Avocados are an excellent source of healthy fats such as omega-3 fatty acids, which are beneficial to your brain and skin. They are also an excellent source of vitamins C, E, K and B-6, as well as folate, magnesium and potassium. Better yet? Homemade guacamole is a winter-friendly dish. Avocados are typically available year-round, thanks to the hard work of growers in Mexico and parts of South America.

Gluten Free
Paleo | Vegan

Ingredients:
3 avocados, peeled, pitted and diced—dicing gives it a chunkier texture
1 lime, juiced
1 teaspoon sea salt
1 large jalapeño, diced (seeds removed)
1/4 cup of fresh cilantro, chopped
1 teaspoon minced garlic
(or garlic powder)

Directions:
Mix the ingredients together in a bowl (yep, that’s it!) and enjoy with chips or over your favorite tacos or tortilla soup—but do so quickly, because it will go fast!

April Likins lives in Forest and is an Institute for Integrative Nutrition- and Duke Integrative Medicine-trained health coach. Learn more at aprillikins.com.

Recommendations for a range of fitness levels

Beginner
Sign up for your first 5K.

In a normal year, there is no shortage of race opportunities in Central Virginia, especially for those seeking a shorter distance such as a 5K. While the pandemic canceled many races or made them go virtual last year, we are hopeful that the 5K lineup will return to normal (or close to normal) at some point in 2021. Beginners can find a range of 5K training plans online, or seek out support from a trainer or friend with running experience.

Join an obstacle race with your family or friends.
From climbing walls to balancing teeter-totters, the Face the Forest race at Thomas Jefferson’s Poplar Forest in partnership with the YMCA is the only family-friendly event of its kind in our area. All ages are welcome at this annual event that also includes lots of mud—so don’t wear your brand new running shoes!

Face the Forest
Date/time TBA
poplarforest.org.

Get out of your comfort zone with a new fitness activity.
Fitness amateurs can often catapult themselves into a healthier lifestyle simply by trying something new. A couple of ideas to get you started: try indoor rock climbing at Rise Up in downtown Lynchburg, play disc golf at one of the area’s numerous courses such as Peaks View Park, or rent a bike from Bikes Unlimited on Jefferson Street and explore the Blackwater Creek Trail.

Moderate
Dip your toe into the world of triathlons.
For active adults who are ready to try the challenge of a triathlon, the Smith Mountain Lake Triathlon is a great place to start—but it’s also one that experts love competing in year after year due to the excellent conditions and mountain views. The swim features a sandy beach start and a crisp, clear lake.

The bike and run courses are rolling, but not too challenging.

Kinetic SML Sprint Triathlon
May 1, 2021
kineticmultisports.com/races/smithmountainlakesprint/

Hike a moderate/strenuous peak at sunrise.
We are beyond lucky to live in an area with so many gorgeous hiking opportunities. Typically, those boasting a level of moderate to strenuous have the best reward: a spectacular view of Central Virginia. A sunrise hike adds an extra layer of challenge because it likely requires an early weekend wakeup time—which we all know is difficult.

Tackle a long-distance bike race.
You don’t have to travel far to find a long-distance cycling opportunity right here in Central Virginia: the Storming of Thunder Ridge, hosted by Beacon Credit Union and the YMCA. With breathtaking views, this race has options for a range of abilities with a choice of 27-, 45-, 49-, 75- and 100-mile routes. The 27- and 45-mile routes are better for moderate cyclists, featuring rolling hills and back roads.

Storming of Thunder Ridge
May 23, 2021
ymcacva.org/storming-thunder-ridge

Advanced
Set a new long-distance running goal.

For those who have plenty of 5K T-shirts sitting in their dresser, and consistently beat your PR, it might be time to transition to a long-distance race. The Virginia 10-Miler is a great option because many local runners are already familiar with the shorter version. Or you could take a “racecation” to Richmond and join the city’s marathon, half-marathon or 8K.

Virginia 10-Miler
September 25, 2021
virginiatenmiler.com

Richmond Marathon
November 13, 2021
richmondmarathon.org

Take your running skills to the next level with a trail race.
The Mountain Masochist Trail Race is a 50-mile course through the Blue Ridge Mountains that is a physically challenging combination of roads, jeep trails, and single track. You must train hard for this race—both physically, mentally and even spiritually, organizers say. This year, the race will start and end at Camp Montebello in Nelson County.

Mountain Masochist Trail Race
November 6, 2021
eco-xsports.com/events/mountain-masochist

Start training for a long-course triathlon.
One of the most popular, and most difficult, long-course triathlon races is the Ironman—consisting of a 2.4-mile swim, 112-mile bicycle ride and a marathon 26.22-mile run. We are fortunate to have an Ironman race in Roanoke that’s set for June of this year. If you haven’t started training yet, you may want to set your sights on the 2022 race to give yourself more time to prepare.

Ironman 70.3 Virginia’s Blueridge
June 6, 2021
ironman.com/im703-virginia-blue-ridge