Create Mighty Meals with These Extraordinary Ingredients

Superfoods: what’s the truth behind them and what makes them so powerful? Superfoods are naturally derived foods that harness a remarkable amount of healing nutrients. What makes these whole foods so “super” is their attributes of being low-calorie while delivering an unequated density of nutrients and notable amount of antioxidant and anti-inflammatory components.

Superfoods are often mistaken as being exotic, exuberant and difficult to obtain. The truth is, however, some of the world’s most nutritious foods can be found at local farmers markets or grocery stores. Beets, basil, turmeric, organic sauerkraut, walnuts, ginger, garlic, Swiss chard, and blueberries are all excellent sources of body-loving antioxidants and detoxifying enzymes. They are not sourced from far off lands but, rather, can be found growing in our own Lynchburg community. There are many ways to implement these nourishing gems into every meal—from breakfast all the way to your evening dessert.

Holistic health and functional nutrition are imperative elements to my daily life—and superfoods are essential to that whole food regimen. In my continual pursuit to grow my knowledge of organic and integrative living, I find that superfoods never fail to be on the top of the list for powerhouse forms of food in every culture around the globe. I committed to implementing them into my diet about seven years ago and, since then, I have seen a remarkable change in my overall health and wellbeing. I now use these foods as medicine and have personally experienced their power—they’ve given a newfound energy to my body and have kept my immune system in elite condition.

In light of this, I’ve become acquainted with superfood forms that go a step beyond the ordinary. Learn more about my top choices.

Then, on the following pages, I’ll tell you a few ways to use these ingredients in your kitchen.

Goji Berries—These dried crimson berries are native to China and are packed with vitamins, protein and even 15x more iron than spinach.

Antioxidant-rich goji berries can be eaten raw, infused into herbal teas, alternative medicines and wines as well as used to garnish oatmeal, yogurt bowls and pancakes.

Matcha—Matcha is a special powdered form of green tea leaves—with 10x more antioxidants than average green tea (and 14x the amount found in blueberries), including cancer-fighting EGCG catechins. Matcha is rich in fiber, chlorophyll and vitamins that detoxify the body and relax the mind. Matcha’s caffeine content boosts metabolism, burns calories and aids in energy production. I typically drink one to three cups of Matcha per day and sometimes incorporate it into my smoothies!

Maca Powder—Maca powder is derived from the Maca root native to Peru. This superfood is packed with minerals and vitamins B1, B2, C and E. As an adaptogenic plant extract, Maca increases the body’s ability to realign optimal functions by rebalancing hormones and resisting the damaging effects of stress. This powder is a delectable alternative to conventional sweeteners, with a pleasant malty taste. I typically use the powder in smoothies, nut-milk adaptogenic lattes and feature them in my energy balls (see recipe on the next page).

Cacao Nibs—These crunchy superfood nibs replace the craving for dark chocolate, as they tend to garnish my yogurt bowls, oatmeal, mint green smoothies, and even baked goods. Cacao nibs, especially in their raw form, are some of the most antioxidant-rich foods. They contain a significant amount of phytonutrients that ward off damaging free radicals.

Chia + Flax Seed—These nutrient dense seeds pack a punch for their size! They are an excellent source of omega-3 fatty acids, are rich in antioxidants, and they provide absorbable fiber, iron, and calcium. As with chia, flax finds its way into all my morning bowls and even as a “flax” egg alternative in baking!

Hemp Seed—Hemp seeds are packed with an impressive amount of protein and heart-healthy omega-3 fatty acids. These little seeds also contain a good amount of fiber, minerals, in addition to traces of cannabidiol, which reduces inflammation, regulates the immune system and protects the brain. These are great in oatmeal, over pancakes, and as smoothie or salad toppers.

Adaptogenic Energy Balls
(Raw, Vegan, Gluten Free)

Ingredients
(All are organic and locally sourced when possible.)
1 cup dry pitted dates, finely chopped
1/4 cup chia seeds
1/2 cup flax seeds
1/2 cup walnuts
2 tablespoons raw cacao powder
2 teaspoons virgin coconut oil

Toppings
Dried flowers, unsweetened coconut flakes, chia + flax, hemp seed, raw rolled oats, cacao nibs, raw cacao powder, pumpkin seeds, pink himalayan salt, melted dark chocolate and optional: bee pollen, freeze dried berries, organic spirulina, adaptogenic powders (maca, medicinal mushrooms, ashwagandha)

Directions
1. Place pitted dates and virgin coconut oil in the food processor or Vitamix, and process to obtain fine, sticky crumbles.
2. Add the cacao powder and chia seeds. Pulse 1-2 times to incorporate.
3. Use your palms to form small balls.
4. Spread cacao powder and desired toppings on a plate or large piece of parchment paper. Roll balls over toppings to make them pretty.
5. Store in the refrigerator for a maximum of two weeks or freeze them for future use.
6. Share them with all your friends and your friends’ friends!
7. Enjoy!

By Spencer Bilek | PHOTOS BY ASHLEE GLEN

In many ways, Emaleigh Blankenship is just like all 9-year-old girls: she’s in third grade, she loves music, and she takes her dog out for walks. And like many other young girls, Emaleigh has a problem with people who stare, a sentiment that stemmed from her frustration with strangers staring at her through the years.

Her mother, Adrienne Blankenship, shares that same frustration and adds that “don’t stare, just ask” has become Emaleigh’s signature catchphrase. As Adrienne reminds us, “We’re all different in our own way; some you can see, and some you can’t.”

You see, it’s more than her golden hair and sparkling blue eyes that make Emaleigh stand out from the crowd—she has an extremely rare progressive overgrowth disorder known as CLOVES Syndrome.

Children who have CLOVES often have fatty tissue masses on their torsos, asymmetric growth, dilated veins, scoliosis or a tethered spinal cord, and other physical issues. In Emaleigh’s case, her thin, muscular upper body contrasts her feet and legs, which contain more fatty tissue. The syndrome occurs in utero when a part of a developing cell mutates, thus causing the cells in that specific body part to grow rapidly.

In 2009, Adrienne was pregnant with twins and attending prenatal checkups. She and her husband, Christopher, learned something wasn’t right with Emaleigh’s feet at the 18-week ultrasound. While twin brother Michael was unaffected, Emaleigh’s other symptoms emerged when the twins were born at 28 weeks. Initially, the Blankenshipsʼ medical team at UVA thought Emaleigh might have Proteus Syndrome, but after scouring the internet for conditions with similar symptoms, the family reached out to Boston Children’s Hospital (where CLOVES was first discovered). They headed to Boston that spring, and Emaleigh was officially diagnosed with CLOVES.

It wasn’t long before the bones in Emaleigh’s feet grew uncontrollably, necessitating several foot surgeries (including toe amputations at the tender age of 2). Because Emaleigh’s feet are two radically different sizes, it’s difficult to find shoes that both match and fit. Adrienne and Christopher have had to develop creative solutions for Emaleigh’s footwear; in the past, they’d use heat to stretch out different pairs of Crocs.

Right after her surgeries, Emaleigh was diagnosed with Wilms’ tumor, a rare kidney cancer that affects children and is more common in children with overgrowth syndromes. After four months of chemotherapy, doctors saw that one of the kidneys wasn’t responding to the treatment, which ultimately determined the need for a nephrectomy (kidney removal).

“We say remission right now because the cancer’s not active,” Adrienne clarifies. “It’s kind of a hold your breath and see what happens—which is what we have done with CLOVES Syndrome anyway. It never ends. You may be done with chemo, but you always have secondary effects, or you have late effects from chemo. This is a progressive syndrome—we manage symptoms as they arise with the knowledge that her legs will grow uncontrollably.”

With two working parents, two kids, three pets and extensive travel back and forth to Charlottesville, Cincinnati, and Boston for medical appointments and treatments, calling the Blankenship family busy is an extreme understatement. Still, they try to find the joy in their frequent trips north. For example, after growing weary of hotel stays, they purchased a camper to make a routine visit feel like more of a road trip experience. When time allows, they travel to other attractions along the way to break up the monotony.

Over the course of time, the family has had to adjust their lifestyle, but Adrienne explains that they each find strength in one another. “Over the years, we’ve just had to step back, refocus our priorities, and regroup as a family unit and know that our support is right here.”
She adds that Michael is a great support to his twin sister and has taken on the big brother role. “He knows it’s his job to help stand up for his sister!” she says.

As far as the future and prognosis, Adrienne says there just isn’t enough information yet. With that in mind, the Blankenships are on a mission to raise awareness. When the family first heard of CLOVES, there was very little information available. Fueled by their desire to provide other parents of CLOVES patients with access to better information and to help raise money for the costly travel and lodging to and from the Boston Children’s Hospital, the Blankenships set up “The CLOVES Foundation,” a nonprofit focused on improving the lives of CLOVES patients by funding Overgrowth and Vascular Anomaly research. The foundation is committed to raising public awareness, providing member resources, and establishing support networks within the medical and overgrowth communities.

Adrienne and Christopher are considering Emaleigh’s possible participation in a clinical trial for a new oral medication. If successful,
the medicine could reduce the fatty overgrowth and potentially eliminate the need for future surgeries. In order to take part, Emaleigh will need to make monthly visits to the hospital in Boston, causing her to miss Thursdays and Fridays from school every week for months on end.

The trial will also require regular bloodwork, MRIs, and other examinations, not to mention concerns about potential side effects from the new drug. To help reduce the need for regular travel and the number of school absences, Emaleigh’s doctor at UVA has offered to carry out the necessary testing and is currently reaching out to the medical team in Boston for approval.

Without a cure in sight, future surgeries will be required to maintain Emaleigh’s quality of life. “We really are trying to make sure that some of these decisions are hers … the things that aren’t life-threatening. We don’t want to push her in any direction,” Adrienne says. In the meantime, she has a simple request from the community—stop staring. “Having a daughter and knowing that her life is going to be harder—I just want people to be kind. We’re all working to overcome something.”

Learn more at CLOVESFOUNDATION.ORG.

By Danielle Verderame

The older we get, the more we need a little bit of help staying healthy with medications and/or supplements. Managing these medications can sometimes be tricky without guidance from professionals.

We spoke with local elder care experts about the best practices of medication management.

Their advice, plus some new advances in pharmaceutical services, can help you get organized… and stay that way.

DO plan ahead for medication refills.

The first step to managing medications? Set up a schedule for getting your refills.

As a clinic nurse, Carol Barker, LPN, assists Independent Living residents at The Summit, a 143-acre campus for retirees located in Wyndhurst. When asked about the top challenges for members of their community, Barker lists mobility and memory.

For seniors who may not have an easy way to access a pharmacy quickly, you need to schedule trips in advance. At The Summit, they remove this barrier by offering transportation to the pharmacy, medical appointments and errands.

DON’T be afraid to get some help remembering to take your meds.

Barker tells the story of a diabetic resident who struggled to take her medications correctly. To help, Barker set up a medication system “…that only allowed her to take her meds at a certain time and would alert her if she did not take them.”

As a result, the resident was able to live independently for a longer period of time.

For seniors who have several prescriptions to take, a plan to help you remember dosages and refills for medications is crucial. The Summit offers an in-house caregiver program to help residents with refills and other management practices.

DON’T keep medication in the bathroom cabinet.

“The bathroom cabinet is not a good place to store medications. Moisture and heat can affect drugs,” Barker says. Instead, she recommends finding a dry and temperature-controlled place to store your pills. Otherwise, the medication will lose potency.

Pills may be compromised if they have the following characteristics.

• Change in color

• Strange smell or taste

• Lose their form (crumbling, melting or clumping)

When in doubt, a pharmacist or doctor can help advise whether your medication needs to be replaced.

DO maintain a current list of medications.

Barker encourages their residents to keep a list of current medications, including over-the-counter medications. This means vitamins and supplements, too.

As she explains, “The hospital doesn’t always have a list.” Meaning, if you need urgent care, the list could prevent harmful interactions. Additionally, it can help doctors when diagnosing conditions by eliminating variables.

DON’T take medications straight from the bottle.

Recently, some pharmacies are offering “pill packs.” With this service, the pharmacist arranges the medications by day, not into separate bottles.

Then, you can simply open the package at the appropriate time. This helps you avoid the confusion of sorting out daily dosages for multiple medications.

DO ask about side effects.

While it can be intimidating to push your doctor to explain the details of your medications, it’s an important part of managing your health.

Elizabeth Nicely manages McGurk House, an affordable retirement community located near Lynchburg General Hospital. She has noticed many of their residents often don’t understand side effects or the importance of different dosages and instructions. “They often times end up placing themselves in dangerous situations because of the lack of knowledge of their own medication,” she says.

Learn to be your own advocate and work with the doctor to understand your prescriptions.

DON’T keep old or expired medications.

Properly disposing old or expired medications is the most responsible action.

“We try to remind our residents of the importance of taking medication correctly. Making sure medications are labeled in the correct way, and in a way that meets the needs of each individual resident, as well as the importance of proper disposal of medication that is expired or no longer being used,” Nicely says.

To properly dispose of medications, the U.S. Food and Drug Administration (FDA) makes the following recommendations:

1. Medicine take-back programs are often provided by local law enforcement.

2. The U.S. Drug Enforcement Administration (DEA) hosts National Prescription Drug Take Back events with temporary collection sites.

3. Permanent collection sites can be found in some hospitals and clinics.

4. You can dispose in household trash after mixing with an unpalatable substance such as dirt, cat litter, or used coffee grounds.

5. You can flush down the toilet if recommended on the prescription label. The FDA also keeps a list of medications that should be flushed immediately when they are no longer needed.

In most instances, your pharmacist can advise the safest way to dispose of your drugs.

Independent living starts with taking charge of your healthcare and prescriptions. Don’t be afraid to ask questions or seek help from a professional. With these tips, managing your medication can be a less painful experience.

Learn more about The Summit at www.summitlynchburg.com.
Learn more about McGurk House at www.mcgurkhouse.org.

By Sam St. John

According to the American Chiropractic Association, there are 77,000 chiropractors in the United States treating an estimated 35 million Americans every year—proof of the popularity of this health care profession.

According to Linda Brown, owner of Brown Chiropractic and Wellness Center, chiropractic care is “a way of looking at the human body as a whole. It’s based on the idea that the body is self-sustaining and self-healing.”

Chiropractors don’t just adjust your neck and back. They are also utilizing new forms of technology to help patients in other ways. At Brown Chiropractic, two of those forms of technology include thermography and pulsed electromagnetic field (PEMF) treatments.

Thermography

Thermography or Medical Infrared Imaging uses a heat sensitive camera that detects areas of increased heat, which indicates inflammation and either increased or decreased metabolic activity.

The infrared camera demonstrates different areas of temperature variations. These variations, when evaluated by trained radiologists, can be used to follow breast health in both women and men. Other uses of this technology include imaging of the carotids (arteries that connect the heart to the brain), sinus cavities, thyroid glands and the spinal column.

If the spinal vertebrae are not moving correctly, the nervous, circulatory and immune systems can be impacted. This may cause less than optimal functioning throughout the entire body. This can often be seen as increased heat in the spinal segments. Chiropractors can use this information to create a specific care plan for the patient and monitor improvements.

All thermograms are read by Jeanne Stryker, MD, DABR for continuity of care.

Pulsed Electromagnetic Field Treatments

With PEMF treatments, safe magnetic fields are used to “stimulate healing at the cellular level.” This, according to Brown, decreases pain and inflammation while improving mobility and an overall feeling of well-being.

“If our tissues, muscles or facial movements are restricted, it can cause interference with the electrical impulses moving through them. Pain and disease are not the initial cause but can be key indicators of nerve interference,” she says.

The treatments are considered to be a type of cellular exercise which gives the cells power to increase circulation, expel cellular waste, absorb nutrients and reduce pain by rebalancing the cell’s electrical charge. Patients find that they sleep better, have less pain and experience an overall feeling of well being. Other benefits include reduction in inflammation, enhanced tissue healing, bone strengthening and stress reduction.

Disease manifests when impaired nutrient flow and waste accumulation inhibits the cells natural repair cycle. Restoring these elements is the key to the overall health of your body.

If you are feeling pain in your joints, suffering from headaches or always tired, Brown suggests giving them a call for a consultation. Their newest forms of technology could identify problem areas and point you down a path where healing can begin.

“We will locate subluxations and reduce or correct them through a series of gentle chiropractic adjustments specifically designed to correct the vertebral subluxations in your spine,” Brown says. “Reestablishing structural integrity is the foundation of health. Eighty percent of all conditions improve when the structure of the body is properly reestablished to allow a free flow of vital energy.”

Learn more at www.LindaBrowndc.com.

Pearson Center Provides Cancer-Fighting Produce

By Shannon Brennan Photos by Ashlee Glen

Larry Vicks picked the first purple eggplant of the season and placed it on top of a basket of green and jalapeño peppers.

The basket was bound for the front desk at Centra’s Alan B. Pearson Regional Cancer Center, where patients can select fresh vegetables to take home after treatments. The gardeners have given away more than 1,000 bags of produce to patients, offering a more holistic approach to healing.

“People can come out here and look at the garden, too,” Vicks said. “If you’re a patient, it’s nice to get a little calmness.”

A gazebo provides a shady spot, even on hot days, where patients can sit and smell the lavender in bloom and see ripening tomatoes. Patients can even look out the second-floor window while receiving treatments to view the colorful vegetables below.

Studies show that patients with views of plants and trees heal more quickly than those looking out on a sea of asphalt and concrete.

The garden is immediately behind Centra’s Healing Garden, which is also a quiet green space for contemplation that was created when the Pearson Cancer Center opened 10 years ago.

The vegetable garden got started three years ago at the suggestion of the Center’s founder, the late Alan B. Pearson. Lots of locals helped with the project, from its design with raised planting beds to the decisions about what to plant.

Linda Papadopoulos uses her 35 years of gardening experience, along with her knowledge as a registered dietitian, to find varieties that are high in anthocyanins, the pigments that give red, purple, and blue plants their rich coloring. In addition to acting as antioxidants and fighting free radicals, anthocyanins may offer anti-inflammatory, anti-viral, and anti-cancer benefits. “We can use nutrition to keep us healthy and help us fight cancer,” she said.

Papadopoulos pointed to a variety of purple cherry tomatoes called indigo blueberries, which are especially rich in anthocyanins, though she admits they are not as tasty as other varieties. She is also researching the best types of carrots and eggplants.

“I am thrilled to have a program like this that I can be part of,” she said. “I don’t know any other cancer center that does this.”

Anita Lowe, community liaison at the Cancer Center, has taken on the garden as a favorite part of her job. “I didn’t know I was going to be out here gardening,” she said. “It’s addictive. … We have a lot of support from the community. That’s what you need to make a garden grow.”

A student from the University of Lynchburg, for example, created a detailed notebook outlining plans for what, where, and when to plant. Students from E.C. Glass and Liberty University have also helped with planting, mulching, and watering. The next project is to get an irrigation system in place.

Volunteers plant spring, summer, and fall crops to ensure fresh vegetables as much of the year as possible. The Center also receives supplemental vegetables from local farmers.

Carol Riggins, managing director of the Cancer Center, said Alan Pearson got the idea for the garden after spending a lot of time at the center observing the events offered, including nutrition talks and cooking demonstrations that highlight the importance of healthy eating during and after treatment. “If you’re going through cancer, nutrition is extremely important,” Riggins said. “We’re trying to show them how to walk the walk.”

Before creating the garden, the Cancer Center also sponsored a farmers market twice a year with the help of Conner Produce, Saunders Brothers, and others. Riggins soon realized fresh produce was very popular. “I could get the most ‘thank yous’ from those things,” she said.

While the produce elicits gratitude, Riggins said she thinks the tranquility and beauty of the garden is equally important. “Mr. Pearson knew that and definitely wanted this vegetable garden to happen,” she said. “We appreciate Mr. Pearson’s vision.”

Riggins also extends a huge thanks to the volunteers who keep the garden growing without adding a burden to Centra’s grounds staff.

Like all gardeners, the volunteers have to contend with finicky weather and wildlife that enjoys a tasty snack. In July, groundhogs or rabbits crawled under the deer fence and played havoc with the okra patch, eating nearly every leaf off the plants. To combat the critters, Vicks and Doug Pugh, another faithful volunteer, spread netting across the top of some of the plants to help them recover. Birds also like to pick at the strawberries, blueberries, and tomatoes.

“I don’t like to see it get eaten up,” said Vicks, who started volunteering after his wife Berkey was diagnosed with breast cancer in 2015. She had been volunteering at the Cancer Center before her diagnosis and continues to volunteer to help others through difficult times. While Berkey greets patients inside, Larry is likely to be outside in a wide-brimmed hat. “It’s therapy for me because I like to see things grow,” he said.

Lowe calls the plants eaten by wildlife “sacrifice vegetables.” She notes that they grow the vegetables as organically as possible, and she even learned how to do soil samples. “It’s really for getting out there and forgetting your troubles,” Lowe said of the garden, and it’s worth the sweat when the patients return to say how much they enjoyed a tomato or bag of beets.

The garden is also an allegory for patients battling cancer. “As long as you have a garden, you have hope,” Lowe said.

Why This Bright Orange Spice Is Not Just Another Flash in the Pan

If you pay attention to any of the healthy buzzwords cycling around on the internet, you may have heard about adaptagens, superfoods, ayurvedics… the list goes on and on. Also a part of that group—turmeric.

With so much information available, a large amount conflicting, it can be hard to know what to incorporate into our daily routines and why. The great news about turmeric is it appears to be more than just a fad.

“As a physician, patients are constantly asking me about the latest health trends and turmeric is something that is not going to trend out, for very good reasons,” says Dr. Alexandra Cope, a licensed Naturopathic Physician in Lynchburg.

Still not sure where to start? We have answers to your top turmeric questions.

What is turmeric, exactly?

Turmeric is a spice derived from the turmeric plant with curcumin as its most active ingredient. It requires moderate temperatures and considerable rainfall to grow and thrive. While the spice may seem relatively new to hit the American food scene, it has been used in Asia and India for thousands of years.

You may have seen fresh turmeric in the produce section of the grocery store—it closely resembles fresh ginger. More accessible, though, is the ground, bright orange turmeric powder available on any spice aisle. Once predominantly found in Indian cooking, turmeric is now crossing over into a much wider territory.

How does it help my body?

Another big buzzword in the health and fitness world is inflammation—specifically, how to fight it. Inflammation of the body can play a role in a number of health issues from heart disease to Alzheimer’s. Studies have shown that curcumin can inhibit many molecules known to play major roles in inflammation.

“Curcuma Longa (turmeric) is related to ginger, another anti-inflammatory herb. It has long been used in Vedic & Chinese Medicine to alleviate pain and as a blood mover,” says Dr. Cope. “It is balancing to all types of people in both of these traditions, which makes it a great daily health food addition for most people.”

Dr. Cope also explains how turmeric has become a popular alternative to over-the-counter painkillers.

“[Many of those painkillers] can have serious side effects such as liver-failure, hormone disruption, and GI bleeding. Many of these NSAIDs also block our body’s ability to release anti-inflammatory constituents, or slow the body’s ability to heal,” says Dr. Cope.

Also, while a glass of red wine or a piece of dark chocolate is a great way to up our antioxidant intake, turmeric can help with that too. Because of curcumin’s chemical structure, it is a super powerful antioxidant that neutralizes free radicals. (Those are the damaging bad guys.)

Turmeric’s powers don’t stop there. It has been cited to improve brain function, lower risk of brain and heart disease, treat and prevent cancer, lesson arthritic symptoms, delay the aging process, and fight depression.

How should I incorporate turmeric into my diet?

First, you should always speak to a doctor before starting any sort of new supplement. According to Rachel Sanders MPH, RD, Liberty University’s campus dietitian, the FDA has approved curcumin as a “generally recognized safe” compound up to eight grams a day.

What’s great about turmeric is it can be easily added to most dishes you are already preparing for your family. Sprinkle it on rice or quinoa, roasted vegetables, chicken or fish entrees, and soups and stews. You can also add it into your morning smoothie.

Sanders also shares that curcumin is lipophilic, meaning it “loves fat,” so in order to improve absorption in the body it should be consumed with fat. She includes such examples as olive oil, nuts and seeds. Until more research is done, Sanders encourages her patients to enjoy turmeric for its unique flavor and what it can add to a dish flavor-wise first and with the knowledge that it may also help with inflammation if absorbed.

Where can I find it?

Stone Spice Company
Lynchburg Community Market
Health Nut Nutrition
Kroger
The Fresh Market
Amazon

Iced Golden Milk

A Tasty Turmeric Recipe
You Should Try Today
2 cups unsweetened
non-dairy milk of choice
1 tablespoon honey
1 tablespoon maple syrup
1 teaspoon ground turmeric
1 teaspoon vanilla extract
1 teaspoon ground cinnamon
A sprinkle of cardamom
Pink salt and ground pepper to taste

Combine all ingredients up to the cardamom in a glass and mix well with ice. Garnish with a sprinkle of cardamom, pink salt, and black pepper to taste.

A firsthand experience with a health-focused juice cleanse

**Disclaimer: Before trying any new diet, exercise or weight loss plan, you should always speak to your doctor to see what is right for you. This article is not a replacement for medical advice.**

A quick Google search of “fast weight loss” will garner almost 20 million results—fad diets with claims of instant pounds lost, heightened energy, and an all-around sunnier life. Maybe you have tried one—or have thought about jumping on one of those bandwagons.

Since my 5’2” frame won’t allow me to be tall, I’ve always held onto thin. In childhood, I was narrow and long limbed, until puberty hit—my Caribbean roots took over and a totally healthy, but no longer gangly, frame sprouted overnight. I wasn’t overweight in any way, but I was shaken. I didn’t recognize myself or my body, and I mentally separated myself from it, which led to some scary body issues. Normally, I would avoid any diet that contained the word “cleanse”—but when Be Well Lynchburg editor Shelley Basinger approached me to research a juice cleanse with a much more health-oriented focus, versus just losing weight, I was intrigued.

We went to Dr. Alexandra Cope, a Licensed Naturopathic Physician located in Wyndhurst, for guidance. Dr. Cope believes in helping the body heal itself instead of immediately reverting to traditional medications. She also has full faith in a juicing cleanse that can help patients lose weight, balance hormones, increase their energy, and much more. Those are some pretty major claims coming out of a blender—but I was willing to give it a shot.

Mentally Prepping for a Chewing Hiatus

Before I even got started, the thought of a juice cleanse definitely set off alarms, but Dr. Cope assured me that, when done correctly, a juice cleanse is perfectly safe. In fact, she goes through one once a year to monitor her body’s food sensitivities. By only consuming fruit and vegetable juice, you are saturating your body with vitamins while giving your digestive system a break. “The point of a cleanse is to kind of reset your body. It’s not something to do to lose weight quickly, because you’ll gain it back. It would be water weight,” she said.

She will often guide patients through a full, organic juice cleanse, followed by hypoallergenic reintroduction—the process where you slowly start eating regular foods again and monitor your reaction, bringing to light any food group sensitivities. “Because your immune system will be completely cleared of things like gluten and meat and dairy and all the processed foods, your body will be ultra-sensitive to them afterwards,” she said. “If you have an adverse reaction after reintroducing a food into your diet, it means your body doesn’t like it. Once your gut heals, you can try reintroduction again, but not for a while.”

I won’t lie to you—I was not excited to start the juice cleanse. I am an ardent lover of chewing, hot foods, and going out to brunch on Saturday mornings. The idea of consuming all of my dailies through a straw was in no way a lifestyle change I would normally make, but the promise of higher energy, clearer skin, and other perks seemed like a good reason to try.

Pass the Fruits and Veggies

Going into a cleanse, Dr. Cope recommends patients change their eating habits several days in advance by consuming solely clean, raw foods. So on days 1 through 3, I was bingeing on a pound of grapes for breakfast and raw kale and cauliflower for lunch. Granted, this wasn’t a huge departure from my normal clean, plant-based diet, but with an extra self-esteem boosting dose of intention. I felt like I was on top of the world—until the hunger crash. Luckily, my years as a Vegan had braced me for this; I always carry a bag of whatever’s fresh from the farmer’s market.

The idea of juicing was another challenge for me. My mother kindly lent me her juicer because I didn’t have one. And here’s where I make a confession—I don’t really like juice. So the idea of putting together a basket of fruits and vegetables to make one homogenous liquid was tough to swallow. But, people everywhere get their juice on, and so would I.

Letting Loose the Juice

On day 4, the first official “all juice” day, I threw together a mix of things that really didn’t work—cucumber, beets and apples. Hindsight is 20/20, and I now realize that if I don’t like beets cooked, I definitely won’t like drinking them. After one sip, I admitted my defeat and ran straight to Pinterest to find more tried and true iterations.

I settled on a new version—a combination of pears, pineapple, lettuce, lemon, and apple. I liked all of these things, so I didn’t think it would be too bad. And it wasn’t, except for the texture being half liquidy, half foamy, warm, and with a dash of pulp. However, this was easily fixed with some cheese cloth to strain, and some ice cubes. I finished the whole glass, and thought, “This is totally doable. I can do this.”

But understandably, by days 6 and 7, I never wanted to look at that juicer again. Some people love juices and smoothies, and I have never been one of them. Since I was constantly drinking, I wasn’t hungry, but I definitely missed the emotional satisfaction I find from cooking a large meal and eating it.

The Silverware Returns

When day 8 finally came, I dove into my fridge and immediately prepared a giant breakfast. (Just kidding!) Day 8 began step two of the cleanse—reintroduction. Dr. Cope recommends that you eat the solid forms of the foods you’ve been juicing, so more pears for me.

Then on day 9, you can have a salad.

On day 10, you can have your first solid food—eggs. I discovered… eggs do not like me. Since your body is completely purged of any food-based allergens, any food your body isn’t a fan of will make itself known. Dr. Cope’s cleanse suggests introducing meat by day 14 and then gluten after that. It’s recommended to wait two days between each new food you reintroduce.

The whole process can take weeks, and a lot of that might be spent in discomfort. Above all, it is important to listen to your body, as you are likely to discover things that you just shouldn’t be eating. That’s the true purpose of a cleanse—to allow your body to reset and communicate what isn’t working and to set yourself up for the healthiest diet possible.

If you’re wondering, I actually don’t know if I lost weight. In order to keep myself in a healthy relationship with my mind and body, I don’t own a scale—something I highly recommend to anyone who’s dealt with self-image issues. I do, however, feel lighter. My skin seems happier, and I don’t feel as sluggish or bloated as I used to.

I also feel spiritually lighter. It’s almost like, because of the strong focus on my own health and the intention to learn about my body and treat it well, something emotionally healed. Maybe that’s all in my head. But as I continue to wake up earlier and enjoy (chewing, not drinking) a healthy, colorful and vitamin-rich breakfast and reflect on the condition of my body and soul, I understand why most religions have some form of food fasting. Being free from your own human impulses is empowering, and it gives you what we are all really searching for… a new start.

When Eating Healthy…Becomes Unhealthy

Orthorexia, or “the healthy eating disorder,” is on the rise. Orthorexia is defined as an obsession with proper or “healthful” eating. According to the National Eating Disorder Association, people with orthorexia become so fixated on so-called “healthy eating” that they actually damage their own well-being.

Dr. Cope says some of her clients suffer from an unhealthy relationship with food. Beyond the obvious health risks, people who are obsessively healthy tend to binge on unhealthy food when they’ve reached their breaking point. This can send them into a downward spiral or cause them to become even more restrictive on their diet.

“What we want is for people to have good relationships with food,” says Dr. Cope. “We don’t just eat to live, we don’t just live to eat. Food is a source of nourishment but also a source of satisfaction. Food should never make you anxious.”

How men can benefit physically from stretching beyond stereotypes in fitness training

For many, finding a consistent exercise routine can be difficult, while ruts tend to come easy—often for men a revolving door of bicep curls, bench press and other upper body strength sets. A way guys (applicable to anyone, of course) can break the cycle, to find workouts that are not only fresh and challenging but yield desirable results as well, is to step outside the box and into a group fitness class.

Certain exercise programs, for whatever reason, have been labeled, generally, as “masculine,” like strength training, or “feminine,” such as yoga and other core-based regiments, which is unfortunate because both sexes can find better results, and more satisfaction to boot, in broadening their fitness horizons. Incorporating a balanced exercise routine of strength, core, flexibility and cardio leads to a healthier overall being.

So, while some men might initially grimace at the idea of trying yoga, Pilates or barre (a ballet-inspired discipline), upon doing so, like a number of men do every day (without having their arms twisted), they would be surprised at the benefits these programs can bring in helping them move toward their wellness goals.

“When men and women open themselves up to different areas of fitness it always ends well,” explained Donna Barber, a trainer at Kratos Fitness and Interval Studio on Forest Road (KratosFitnessStudio.com), “as long as you have the right instructor and the right environment for you.”

GETTING TO THE CORE

Barber has been a fitness professional for about three decades and holds certifications for personal training, group fitness, nutrition and collegiate strength and conditioning.

“I have trained literally thousands of males with Pilates,” she said of the exercise system developed by Joseph Pilates in the 1920s. According to the Mayo Clinic, Pilates “consists of low-impact flexibility and muscular strength and endurance movements,” emphasizing “proper postural alignment, core strength and muscle balance.”

As an NCAA Division I strength coach who worked with predominantly male athletes, Barber said her “favorite place to start is with Pilates and barre and core conditioning.”

Barre utilizes a ballet bar and incorporates functional movement, much like Pilates, with dance.

She said for almost any fitness goal, “whether somebody plays a sport or whether they want to lose weight or whether they want to just get stronger in general,” the core is where to start. (And the core is much more than “just abs,” Barber noted, though that’s “an important part of it.”)

“Your core is such a huge part of your body and it is the basis from where your strength emanates from,” Barber said. “If you build your core correctly—especially for men, because most guys do want to get to where they can lift heavy weight—then your form is going to be better.” Smaller muscle groups will be targeted and developed, leading to better movement. “You are going to get greater results and have reduced risk for injury.”

Barber prioritizes safety for her clients, but also makes a point to ensure “you’ll never be bored”—which includes mixing in some Pilates or barre.

“Most guys, when they start working out with me, say, ‘I did not even know I had those muscles and they are on fire right now’,” she said.

Barber likened fitness to building a house, with core strength being “the foundation.”

“That is what I see with Pilates and barre class—they build the foundation correctly.”

Some men might prefer to skip the core and just lift. But core strength “pays dividends in other areas” of fitness.

“If guys build a strong core the right way, they are going to be able to do any type of Olympic lifting or weightlifting or CrossFit or whatever they want to do a lot more safely, and effectively and at a higher level,” Barber said. “If your core is weak then you are not going to be able to deadlift or bench press or squat or do anything else correctly.”

WORKOUT LIFE BALANCE

Besides the core strength, the aforementioned disciplines develop flexibility, which helps with movement and to prevent injury.

“Lots of our male clients take yoga,” Barber said. “They find learning to slow the mind and the great flexibility they gain really adds to their fitness regimen.”

For people who work in an office setting, hip flexors and pectoral muscles tend to get tight.

“Women and men both report that when they start group fitness the pain on their joints significantly diminishes,” Barber said. “A program like Pilates, barre or yoga that helps strengthen and properly stretch those muscle groups … [leads to] much higher quality of life and way less pain as you age.”

And “strong, flexible hips are critical to safe and powerful movement,” she added.

It goes back to that foundation of core training.

“It builds a level of flexibility that you aren’t going to get doing traditional workouts and it focuses on muscle groups that most guys would probably never [focus on],” Barber said.

The communal aspect of these disciplines—and other group fitness classes—offers another mental benefit: combating monotony.

“It’s fun to stretch your mind, as well as your physical being, and do things that you never knew that you could do,” Barber said. “I really admire guys who will step out and try something totally different. … I teach a barre class with men and women and it brings a really fun, competitive spirit.”

She said that two male clients who had never tried barre and “didn’t know what they were getting into” later told her that “they can’t wait to come back, that they enjoyed it and they were sore.”

And, getting to the heart of the matter, why many work out in the first place, building from core-based training helps lead to a more balanced workout, without overdeveloping certain muscle groups over others.

“You are going to move better and feel stronger,” Barber said, “but people want to look good when they work out … the icing on the cake is you get a better, more balanced physique.”

Local Options to Get Active as a Family

“It’s frightening how damaging a sedentary lifestyle is for a child’s mind and body,” says Tiffany Lyttle, a local nurse and mom to seven children. “Too much screen time and lack of movement literally cuts years off of their lives and causes limitations. It’s such an important act of love for me to facilitate opportunities for them to stay active.”

Fortunately, Lynchburg lends itself to dynamic and creative activities for all ages. So, we talked to local moms, a nurse, a pediatrician and local parks and downtown representatives to bring you a comprehensive list of ideas to keep you and your family moving all year. These are largely activities that can be adjusted for any age or developmental level, and best of all, they can be enjoyed together.

As Samantha Moroz, mother of three, says, “Spending time together and being active fosters relationship, communication and develops a stronger family unit. We enjoy each other’s company more when we are active and doing things together.”

Here’s to staying healthy while making memories!

Explore Outside

“Nature is good for your physical and mental health; green space and nature will put you in a good mood!” says Maggie Mace, Recreation Services Manager for Lynchburg Parks and Recreation Department. “Start small: plan a picnic in the park, throw a ball, fly a kite, create a nature scavenger hunt!” With more than five parks to choose from, Lynchburg families have plenty of options.

Trail System

Not only does Lynchburg offer a combination of paved and earthen trails, it’s also home to a variety of ecosystems, from creeks and the James River to the urban forest surrounding our city, all offering endless items to be discovered. Along with Along with her three- and five-year-old boys Moroz says, “We explore the dirt trails, look for insects, find plants, keep our eyes open for creatures, and venture across the many suspended bridges.” Bonus: you can bring your family pet along for the adventure!

Nature Backpacks

To help your young explorers, borrow a backpack free of charge from the main Lynchburg Public Library. Each pack includes “nature guides to animals and plants, a magnifying glass, discovery activities, [and] a port-a-bug field observation container,” according to the library website.

The Nature Zone

Located in the Miller Center at 301 Grove Street, the Nature Zone offers the chance to see “wild” animals, chat with a naturalist, watch a feeding and look over antlers, rocks, insects and other outdoor treasures. This option is a great primer for a family with young children or one new to outdoor exploration!

Get Moving

“Kids need to be allowed and encouraged to be active,” says Dr. Rachel Gagen, local pediatrician and founding member of Live Healthy Lynchburg. “Focus on moving your body, getting sweaty, and feeling the rush that comes with achieving a goal!”

Trails & Downtown Exploration

Running, roller blading, walking, baby-wearing or stroller-pushing—whatever your family’s preferred mode of outdoor travel, Lynchburg offers an option. “With steep hills and fantastic staircases all throughout the downtown district, you can create your own fitness routine for the whole family,” says Ashley Kershner, Executive Director of the Downtown Lynchburg Association. “And as a bonus, it’s free!” She recommends starting with the Bluffwalk or the steps of Monument Terrace on 9th Street. Families can also try the Percival’s Island park and trail which connects to Jefferson Street and the Blackwater Creek Trail. Kershner loves running trails with her one-year-old son in his stroller, saying, “Doing fitness as a whole family can instill values early on.”

Biking

Many of Lynchburg’s trails are equally accessible for bikes; pick some up for a day from Bikes Unlimited downtown or invest in some of your own. “We love riding our bikes in the neighborhood [or] on the Blackwater Creek Trail,” says Lyttle, whose children range from three to 12 years of age.

Try a Group Activity Together

“Children who have physical activity modeled for them want to be more engaged,” Mace says, and “Older adults can learn new activities. . .from younger family members.”

Music for All

Remember that fitness and activity can result from musical expression as well! Not all children will play competitive sports, Gagen says, so teach them to move in some capacity.
Check out the Old Time Jam at Riverside Park and the Park and Drum Circle at Riverfront Park and Community Market; these jam sessions are perfect to let little ones dance and get their squirms out. “Babies are born wiggling, [and] toddlers explore their surroundings with increasing speed,” Gagen says.

Reach New Heights—and Speeds

To test your strength and improve mental finesse, visit Rise Up Climbing located on Church Street, where they offer “Crag Monkeys” for children ages 3 to 7 plus other classes for all ages. “Climbing can be done with no prior experience!” Kershner says.

You can also “climb” Amazement Tower, “an endless maze of slides, ladders, tunnels, and a zip-line” inside the four floors of Amazement Square, a children’s museum on 9th Street; it’s “one of the tallest climbing structures in the nation. . . interconnecting all four floors and extending even into the roof!”

Finally, gain new skills and speeds at the Snowflex Centre on Liberty Mountain where tubing, snowboarding, and skiing are available year-round; they even offer late hours which makes for a fun summer evening out!

Yoga

Mace recommends trying out the free Yoga in the Park series with Yoga Goodness Studio at Riverside Park in the warmer months. Or you can attend a class at their downtown studio where they offer classes for all ages and skill levels; “it’s a great way for parents and kids to learn alongside each other,” Kershner says.

Make a Splash

While the long summer days can be daunting, local parents should take full advantage of the aquatic options offered. Additionally, Miller Park and both YMCA locations offer swim lessons for all age levels at reasonable prices.

Splash Parks & Pools
Lynchburg’s various splash zones offer a chance to cool down and visit with friends; “the kids have always been huge fans” of the Sprayground at Riverside Park, says Lyttle. With younger children, Moroz recommends trying the zero-depth fountain at the downtown Riverfront Park. Finally, check out the pool at Miller Park where they have safe swimming options for all ages and a low daily admission cost of $2 or $3/person depending on age.

Ivy Creek Park

Mace calls this “one of Lynchburg’s best kept secrets.” Here you can “rent kayaks and canoes, go fishing, or enjoy a short walk on the trail” around the lake. They now offer youth-sized kayaks, so kids can learn water safety and independence. (Read more about kayaking on pages 13-15.) They also have the Cabin, which houses a “mini-nature center.” Moroz’s boys enjoy exploring the trail, collecting insects, and fishing with their dad.

James River

“We are so fortunate to live in an area with exploration opportunities like canoes on the James River,” Lyttle says, adding that they also love natural rock slides and waterfalls along nearby Appalachian Trails. You can rent from James River Adventures, just across the river from downtown and located next to Riveredge Park, where you can safely park and rent whatever is needed for an afternoon of canoeing, kayaking or paddleboarding.

Fitness Bucket List

lynchburgparksandrec.com/trails

amazementsquare.org/amazement-tower

lynchburgparksandrec.com/the-nature-zone

lynchburgparksandrec.com/pools-aquatics

lynchburgpubliclibrary.org/museum-passes-and-more

riseupclimbing.com

liberty.edu/snowflex

jrava.org/james-river-adventures

yogagoodnessstudio.com