Incorporate Meditation into Your Daily Routine to Improve Physical, Mental and Spiritual Health

Why does it seem like such a task for many of us to sit still (yes, that’s right… do nothing—not even scroll through Facebook) for 10 minutes out of our day? Unfortunately, the world of smartphones and constant communication is not only sending our schedules into overdrive—our minds are suffering, too.

Maybe you’ve heard of meditation and thought it was just all hype. Or maybe you think it’s some sort of religious cult that you don’t want to be a part of. Whatever is keeping you from trying it out, we hope you change your mind after hearing some facts from a local enthusiast.

Steve Simpson started meditating in 2010 and now leads weekly classes at James River Yoga. He has even taken part in retreats where participants meditate for up to eight hours a day. (What!?!) But don’t let that fact scare you off! Steve says all you need is just a few minutes a day to start seeing noticeable results. “I used to do it at lunch. I would go out to my car and crank the seat back,” he says. “You can find 10 minutes in your day. It just takes a little effort and discipline.”

In his life, Steve has noticed significant changes in his physical and mental health. “I’m a lot less stressed out than I used to be and, over time, I’ve noticed I’m a lot better at intuitive thinking.”

And better yet, he reminds us that this is a “cheap and easy” workout routine. All you need is a comfortable seat and a quiet room.

Interested in getting started?

Steve walks us through the basics and the benefits.

The Basics:

• Choose a consistent time and location.
• Adjust the lighting in your room to soft.
• Sit comfortably in comfortable clothes, preferably with your back straight.
• Begin with long complete breaths with eyes closed or softly open—gaze lowered.
• Start with 5 minutes. Work up from there.
• Try with music or white noise if needed.
• Use an app for guidance as you get started.
• Experiment with different types of meditation (see sidebar on the following page) to see what works best for you.
• Consider a meditation group to hold you accountable.

The Benefits:

Reduces Stress—“I ran into a local heart doctor and he told me if people would just slow down and meditate a little bit every day, they would live a lot longer,” says Steve when discussing how meditation reduces inflammation in the arteries.

Prevents Anger-Related Incidents—“That fight or flight syndrome, when someone cuts you off in traffic and adrenaline starts pumping, which is really hard on the body. Meditation slows some of that down,” he says.

Improves Intuition—“I’ve noticed a lot better intuitive thinking in my life. You know, the unconscious mind where your intuitions come from. Meditation has given me more access to that,” says Steve.

Improves Decision Making—“Meditation has been shown to rewire the brain a bit and make you less prone to those immediate, often unwise, decisions,” explains Steve.

Leads to Spiritual Growth—“Sometimes Christians associate meditation with Eastern religions but every spiritual tradition has a meditation aspect,” says Steve about using meditation alongside your specific faith.

Changes Perspective—“I am less wound up in the struggles of day-to-day life. You know when you see someone in the grocery store and automatically start having negative thoughts about them? I had a teacher tell me ‘You are not your thoughts.’ And that was a revelation to me,” says Steve.

Meditation is also proven to:

Improve Immune Function
Decrease Insomnia
Enhance Creativity
Slow the Aging Process
…and the list goes on and on.

Types of Meditation:

Watching Thoughts
Visualization
Guided Meditation
Body Scan
Attention on Breath
Attention on Body Parts
Walking/Moving Meditation
Mindfulness
Yoga
and more!

Group Classes

James River Yoga
311 Rivermont Avenue, Lynchburg
Meditation Workshop: last Saturday of the Month from
3 – 5 p.m. Donation based.
Meditation Class: every Friday from 12:30 – 1:30 p.m. Free.

Good Karma Tea Company
174 Norfolk Avenue, Lynchburg
Every Sunday from 9 – 9:30 a.m.
Group meditation—not guided. Donations suggested for local nonprofits. Social time to follow.

Bower Center for the Arts
305 N Bridge Street, Bedford
Mondays from 5:30 – 6:30 p.m.
$5 donation suggested. Focus on breathing, gentle movement, guided and non-guided meditations and more.

Maier Museum of Art, Randolph College
1 Quinlan Street, Lynchburg
Mondays from 5:15 – 6:30 p.m.
An introduction to mindfulness meditation based on Buddhist teachings of wisdom, compassion and ethics.

After trying everything to lose weight and frequently giving up, a local woman finally found the mental motivation to stick with a plan.

Take us back to your childhood. Did you always struggle with your weight?

I was always a bigger kid but not massively huge. I was really into sports and dance so that helped keep things steady.

How often did you attempt to lose the weight over the years? Which diets or programs did you try?

I tried everything—Atkins, juicing, South Beach, pills… you name it. Ultimately it was Weight Watchers that resonated with me, but I had about five or six “first days” on that as well.

When did you decide to take action… and did it feel different this time?

A couple of years ago, I knew it was a growing problem and that at 35, I needed to do something or else live a life either on medications or no life at all. I was bullied by my former boyfriend about my weight so in December 2015, I decided to join Weight Watchers to please him. But I quickly realized that this needed to be for me and me alone.

You said Weight Watchers was ultimately what worked for you. What drew you to that program?

I chose it for the accountability. I knew stepping on a scale in front of someone would hold me accountable. I also liked the support in meetings from men and women who were going through similar challenges.

Describe how your diet changed from before to after.

I went in full throttle. I ditched alcohol, take out, processed foods, and sugar. I became a pro at meal prepping my foods, keeping in mind a 25/25/50 ratio on my plate (25% carbs, 25% protein and 50% veggies/fruit). I also prepped my snacks so that I always ate a protein and a fruit or vegetable to stay full.

And describe how your activity level changed from before to after.

I was leading a very sedentary lifestyle. I decided that I wanted to get the food under control first before I tried to put the exercise in, so it was a few months of shedding pounds just from eating right before I began to exercise. Then I slowly built up to running and from there I have completed a half marathon and the Virginia 10 Miler. I then began weight training to build muscle.

Did you ever have any setbacks or challenges along the way?

Absolutely! I had gotten too skinny at one point and found it challenging to maintain that. Also, falling in love with someone new (now my fiancé) also contributed to what people describe as “love weight.” I am currently a few more pounds than I’d like to be but have committed to getting back on track and using the tools I have learned to find a good balance. I have a wedding dress to fit into now!

What kinds of changes did you notice in yourself, aside from the numbers on the scale, as the weight came off?

I became incredibly more confident in every aspect of my life. I was able to recognize that I was in a bad relationship and had the confidence to walk away. I also became more outgoing professionally and was able to better present myself in my career.

How long did it take for you to reach your goal weight?

I had lost and gained weight before getting really serious, but I joined Weight Watchers on December 7, 2015 and hit my goal weight on December 7, 2016, which I think was pretty cool. So in a year I had lost about 106 lbs.

And how long have you maintained it?

Since the end of 2016, I gave into sugar again after attending a bridal expo and eating my weight in cake, so some bad habits crept back in. But this time I was able to recognize it early on and get it back together.

What advice would you give to others who want to lose weight but just feel frustrated?

There is no quick fix and not every diet/lifestyle is for everyone. If you’re doing something that isn’t giving you the results you should reasonably be expecting, then try something else until you find what clicks.

Without Leaving the City of Lynchburg

Looking for a new workout… on the water? You don’t have to trek all the way to Smith Mountain Lake to get your feet wet in the world of kayaking. During the summer, beginners can start with the basics by signing up for lessons at Clemmons Lake in Lynchburg’s Ivy Creek Park. Then, as you gain more experience, you can take your kayaking skills to the James River, Smith Mountain Lake and beyond.

We asked Debbie Hoffbeck, a certified instructor and chief naturalist with Lynchburg Parks and Rec, to tell us why this is an outdoor activity everyone should try.

How did you get into kayaking?

I didn’t start kayaking until later in my life, about 15 years ago. I tried it with a group of friends during a trip to a state park in Pennsylvania and I fell in love. I bought my own boat and joined a kayaking club. Later, I got a chance to work for Lynchburg Parks and Rec and got certified to teach.

What is it about kayaking that got you hooked?

I just love being on the water. To me it’s a very inexpensive way to get out on the water and have some fun. I do a lot of kayaking at Smith Mountain Lake State Park. When you are down there on the water, you can take your time along the edge and enjoy sightseeing the nature around you.

Do you recommend certain ages or fitness levels?

Some people think you have to be super athletic. But kayaking is so easy. I know people who are 75 years old and love it. As long as you love being outdoors and being on the water anyone can do it.

But it’s still a good workout, right?

Oh yes, and it’s a full body workout. You might think it’s all your arms and shoulders. But if you are kayaking the right way, you are rotating your whole core. Because if you use only your shoulder muscles, you would wear out pretty fast. The other thing is you are engaging your legs too by using the foot pegs inside the kayak. You are doing everything.

How can someone get started?

Beginners should sign up for lessons at Clemmons Lake at Ivy Creek Park. We teach classes to children as young as 8 years old starting in 2018. Both myself and my staff are certified by the American Canoe Association (ACA). Then once you know how to do it, you can rent a kayak from May through September. Just check our website for lessons and rentals:
lynchburgparksandrec.com/our-parks/ivy-creek-park.

After the beginner level, what would someone’s next step be?

After you get some experience on flat water, James River State Park, about 45 minutes from here, is a great place to go on a really easy river excursion. You can also rent kayaks at Smith Mountain Lake State Park, which I mentioned is one of my favorites. If you go to the ACA website, you can find all kinds of instructors who offer more advanced classes in kayaking.

Any Final Words Of Advice?

I would encourage people to at least try kayaking one time. Just to see if it’s the type of thing they would like to do again. You won’t regret it!

James River Adventures

You can find another local kayaking opportunity in Lynchburg—within view of downtown! James River Adventures opened in 2017 at Riveredge Park in Madison Heights. They offer hourly canoe and kayak rentals which include a safety orientation, personal flotation device, shuttle and more. Book your trip today online at jamesriveradventures.org!

Visit lynchburgliving.com to read our feature profile about James River Adventures in the July/August issue of Lynchburg Living.

Don’t Veg Out—Veg Up!

Our Lynchburg Living Taste contributor Mikael Blido shares three easy ways to add some fresh produce into your day.

Stir them into a soup for an effortless 15-minute meal. Mikael says anything goes—carrots, broccoli, cauliflower, celery, and potatoes (even canned or frozen options such as corn and peas).

“Just chop them up, add to some chicken broth and use salt/pepper to taste. For variety, add meats. Pull some meat off a rotisserie chicken or throw in some leftover barbecue beef,” he says.

Finish off with chopped herbs and homemade croutons (cubed bread with olive oil in a skillet and lots of salt and pepper.)

Roast them for a quick side dish that goes with anything. “Just roughly chop your vegetables (avoid leafy ones), drizzle with olive oil and salt and pepper. Bake for 20 to 40 minutes and serve. Delicious!” says Mikael.

Mix them up in a milkshake you can enjoy any time of the day. “This is my favorite 30-second meal!” says Mikael. “It’s the easiest non-salad route to get leafy greens into your body.”

In a high-speed blender (he suggests a Vitamix), add milk, a few strawberries, half a banana, some ice and a splash of vanilla. Then add two large handfuls of organic salad mix and blend. Add sugar or Stevia to taste.

“You will not even taste the lettuce since the vanilla and strawberries mask their already mild flavor,” he says. “Even kids love it!”

Fresh from the Farm

From organic veggies to locally-raised beef, you can find the freshest, most high-quality ingredients at your local farmer’s market. Support local producers at these four locations:

APX Market
1848 Church St., Appomattox
Open May through October; reopens in December for a Holiday Market

Bedford Farmer’s Market
On corner of Washington and Center streets, Bedford
Open May through October
Visit on Tuesdays from 3 to 6 p.m., Fridays 7:30 a.m. to
1:30 p.m. and 1st Saturdays of the month, 9 a.m. to 1 p.m.

Forest Farmers Market
Forest Library, 15583 Forest Rd., Forest
Outdoor season: April – October on Saturdays
from 8 a.m. – noon
(Winter Market also offered at 1088 Rustic Village Rd., Forest)
www.forestfarmersmarket.com

Lynchburg Community Market
1219 Main St., Lynchburg
Open Tuesday through Saturday, 7 a.m. to 2 p.m.
www.lynchburgcommunitymarket.com

Weight Loss Wisdom

Libi Prince, our Be Well Lynchburg “Inspire” profile who lost 150 pounds, shares a few of her eating tips.

• Plan out your meals—“Having a game plan helps you see the bigger picture of your day/week overall. This makes it easier to work in meals that are outside of your control (such as work luncheons.)”

• Keep protein-rich snacks on hand—“This will keep you fuller longer until your next meal.  My favorites are light string cheese, a hard-boiled egg, and almonds.”

• Look outside the box for food inspiration—“Some of my best meal/snack ideas came from following people on Instagram.”

Turmeric To-Go

Turmeric is an inflammation fighting spice that’s popping up everywhere right now. In Lynchburg, the Fresh Market carries these handy packets made by The Republic of Tea that can be easily and conveniently added to a 16.9 oz. bottle of water. The ingredients include turmeric, ginger, cinnamon, vanilla, black pepper and monk fruit. Perfect for your purse, car, or pantry for a quick and healthy portable drink.

Smoothie Support>

The end result is nice—but does the laborious “smoothie prep” session keep you from enjoying a cold blend of fruits, veggies and other health-boosting ingredients?

Enter… Live Pure Smoothies—a supplier of complete, organic, plant-based, ready-to-blend frozen cubes that transform into thick, rich, luscious smoothies or smoothie bowls. And better yet, this company’s roots formed in Lynchburg.

Tiffany Tatom and Mary Cope (Tiffany still lives in the Hill City) were health coaches for 12 years and also had a corporate wellness company. During that venture they realized they “needed a product that tasted delicious, was super easy to make, took under one minute, required no thinking, would be enjoyed by all family members and never had food waste,” according to Tiffany.

Locally, Lynchburg’s MayLynn’s Creamery uses Live Pure products in their organic smoothie bowls. (And Consolidated Shoes orders smoothie cubes for their employees as part of a wellness plan.)

You can order some cubes for yourself to enjoy at home!
Visit livepure.love to learn more.

8 Popular Local Workouts to Keep You in Shape

HIIT Classes at the YMCA of Central Virginia
In case you aren’t familiar with the acronym, HIIT stands for “high-intensity interval training.” These workout sessions include quick, intense bursts of exercise followed by active recovery periods. The result is more fat burned in less time. Options at the Y include Spartacus, Tabata and CrossFit.
ymcacva.org

Burn Boot Camp
Each “camp” involves a 45-minute workout comprised of 72 different styles and 15 different formats, such as HIIT training, suspension training and more. Sessions at the 17860 Forest Road location are led by an accredited certified personal trainer who creates new, innovative programs daily.
burnbootcamp.com/locations/lynchburg-va

OOV Pilates Restore at Iron and Grace
The Oov is foam workout tool that complements the natural curve of the spine. By incorporating it with guided Pilates moves, you will elongate, strengthen and align your body like nothing you’ve ever experienced.
Ironandgraceva.com

Circuit Training at the Academy of Sports and Fitness
This untraditional gym setting features timed circuits that move you through a functional and dynamic workout. Circuit training sessions last 30 minutes and circuits change daily.
theacademysf.com

Hot Barre at Kratos Fitness
Their barre classes are a mix of Pilates, dance, yoga and functional training choreographed to motivating music. Try it “hot” (in a heated studio) for a deeper stretch and increased heart rate.
kratosfitnessstudio.com

Kickboxing at FEKS Martial Arts
This blend of intense exercises is designed for endurance, cardiovascular health, core development and more… all while learning self-defense skills that will make you feel more empowered. Beginners are welcome.
lynchburgkarate.com

Boot Camp at Crosswhite Fitness
Check all excuses at the door. These classes are an hour of high intensity circuits that include a variety of lifting weights/objects, TRX straps, body weight routines and more. Each one-hour class is a full body workout.
crosswhitefitness.com

Down Dog at the Water Dog
These fun, refreshing yoga sessions are hosted by Yoga Goodness Studio and are offered one Saturday each month at the Water Dog on Jefferson Street. One brew of your choice is included with your $12 admission.
yogagoodnesslynchburg.com

Commonly Asked Questions About Dental Hygiene

Studies have shown that a healthy mouth promotes good overall health. According to the Surgeon General’s Report 2000, 40 percent of bacteria found in patients with heart disease comes from the mouth.

“The mouth is the gateway to the rest of your body,” said Dustin Reynolds, DDS, a board-certified endodontist at Forest Hill Endodontics.

To help you improve your daily dental hygiene, Reynolds and Sheppard Sittason, DDS, partner in ownership at Children’s Dentistry & Orthodontics of Lynchburg, answered some commonly asked questions.

How long and when should I be brushing?
Most dentists typically agree that you should brush your teeth for a full two minutes. “An easy way to do this is to divide the mouth into four quadrants and spend about 30 seconds in each quadrant,” said Reynolds. If that’s difficult, some electronic toothbrushes have timers built into them that beep after brushing for 30 seconds. “There are a few phone apps that can help make it fun for kids to brush the correct amount of time,” said Sittason. Sittason also says it’s important to brush at least two times a day, and especially before bedtime.

Does the type of toothbrush matter?
It is crucial to be selective in what you are brushing with and there are a lot of different options at the store. “We recommend that everyone use a soft bristled brush,” said Sittason. “Brushing with firm bristles can cause damage to your teeth or gums.”

Are cleanings every six months necessary?
“Six-month check-ups are extremely important in maintaining good oral health. For some patients, it may even be necessary to see your dentist every three months for professional cleanings,” said Reynolds.

Professional cleanings are critical because your teeth get thoroughly cleaned, even the hard-to-reach areas. Routine check-ups also allow the dentist to perform an oral exam, which detects cavities and other oral problems such as signs of cancer or disease.

“Prevention is key,” said Reynolds. “Taking your time to see your dentist every six months may save you a lot of time, money and additional dental work in the future.”
Do I really need to floss?

Flossing might not be the most enjoyable task, but it is essential and should be done on a regular basis. The American Dental Association suggests that people should floss at least once a day.

“It’s really the only way to clean between your teeth,” said Sittason. “Food particles and bacteria can get in between your teeth, but the bristles of your toothbrush won’t fit.”

“Flossing gets into the hard-to-reach spaces between the teeth and prevents plaque from forming hard-to-remove deposits, known as calculus,” said Reynolds. “Flossing is just as important as brushing and promotes a healthy mouth, prevents bad breath and tooth decay.”

How much does what I eat and drink affect my teeth?
Drinking and eating foods that are high in sugar or acid can lead to tooth decay.

For a tooth to decay, there are several things that have to happen. First you have a “host” (a tooth), bacteria (which is naturally in the mouth), food for the bacteria (sugar), and then, lastly, time. The combination of these four things will inevitably lead to tooth decay.

“The bacteria feeds off of the sugars present in plaque on your teeth and produces acid, which in time, eats away at the enamel of your teeth, causing decay,” said Reynolds.

Soft drinks contain high amounts of sugar as do energy drinks, fruit juices, and even milk. And don’t think you are in the clear with those diet drinks.

“Diet drinks solve the problem of sugar, but these drinks actually have a higher acid content and can be just as harmful to your teeth,” said Reynolds. “The best drink is water!”

I can’t give up soda completely. Is there anything I can do to make a difference?

“Sugar is really bad for your teeth, but that doesn’t mean you have to completely eliminate it from your diet,” said Reynolds. “If you slowly sip on a soft drink all day long, you are more likely to get tooth decay than if you were to just sit down and drink the same soda at one sitting.”

Sipping your soda with a straw is a good idea, so that the sugar does not come in direct contact with your teeth.

It is also vital to brush and floss your teeth after consuming types of foods and drinks with sugar, preventing the sugars from sitting on your teeth. However, it is recommended that you wait about 30 minutes so you do not spread the sugar throughout the rest of your mouth.

“There is no substitute for your natural teeth. The ability to chew, taste, speak, swallow and smile is significantly reduced for those who no longer have their natural teeth,” Reynolds said. “The best advice for caring for your teeth is prevention.”

Keeps its Beet Going: The Lynchburg Community Market is bringing the beet back downtown this summer.

“We Got the Beet,” a program offered by the Market in partnership with the Virginia Department of Health, Central Virginia Health District and the Virginia Cooperative Extension, kicked off last year, thanks to a $50,000 grant from the health department. After a successful inaugural run, another $40,000 was granted by the department to keep the beet booming.

“We all have that common goal of contributing to a healthy and educated community,” explained Market Manager Jennifer Kennedy. “It is a really dynamic partnership.”

The program aims to increase health knowledge among underserved populations and expose them to fresh, locally sourced produce. Another goal of “We Got the Beet” is to increase SNAP patronage at the market.

“We live in a very high needs community,” Kennedy said, noting one in four are SNAP eligible. “In these populations we have a particularly vulnerable population … the youth and seniors. They are really underserved inside of that underserved population … we really want to make sure we are offering programming that will be inviting and target those populations as well.”

Programming is free and runs this year from June 9-Aug. 18 on Wednesdays and Saturdays. After a kickoff celebration the first Saturday, the activities will be the same on both days each week, lasting 30 minutes and starting on the half hour at 10 a.m., 10:30 a.m., 11 a.m. and 11:30 a.m.

Each week focuses on a different health message, rotating, week-by-week, between crafts, wellness, and cooking. The adult activities will mirror the children’s activities, scaled slightly to be age-appropriate.

Nakesha Moore, Expanded Food and Nutrition Education Program (EFNEP) Educator, talks to participants about how to make healthier choices, including how to identify the amount of sugar in everyday drinks such as soda, orange juice and whole milk.

“The youth programming was so dynamic last year that one of the improvements that we are having in Year Two is that we are going to have them completely replicate each other,” Kennedy said.

During craft weeks guests will create items they can use to apply the lesson from that session day-to-day. Examples include making a container garden, turning a t-shirt into a reusable bag and decorating a wooden garden stick. Wellness activities range from yoga to exercise training with a local fitness club instructor and even POUND fitness, which utilizes drumming. Cooking weeks help bring exposure to local produce, focusing on an in-season ingredient with a cooking demonstration. At the end, the recipe is shared with attendees.

“We really try to focus on its raw form, so people really appreciate the vegetable for what it really is,” Kennedy explained. The program has a “two bite challenge” hoping to get guests to at the very least try something new. “They get the exposure. … You don’t always have to like it, but the access and exposure aims to broaden your horizons to promote that lifelong learning.”

Some may not realize underserved populations struggle with a lack of access to even the simplest ingredients.

“You have kids come through and you hear a child say, ‘I’ve never had a cherry tomato before, I don’t know if I like cherry tomatoes’ and, all of a sudden, they try it and they like it,” Kennedy said. “Things like that that are so impactful… so many of us take for granted that we know what a cherry tomato tastes like, that we know what fresh broccoli tastes like … that is so important.”

That is why Kennedy feels the program is so important, and why the team strives to build engaging, exciting programming.

“What we wanted to do is not necessarily have something that people can already get everywhere, which is read about nutrition in a book or just have someone talk at you,” she said. “We know that is readily available out there. … We wanted to make this something applicable and something that is relatable so that is why we wanted to bring such dynamic components into it.”

One of the ways “We Got the Beet” resonated was through an original hip-hop song, written and performed by local artist Jiggy M. While the lyrics focus on vitamins, nutrition and health, its catchy rhythm and infectious dance are what draw interest and keep the message playing in children’s minds. The music video—which features the rapper, local schoolchildren and the program’s Beet mascot—has been shared and viewed tens of thousands of times on social media and even a year later Kennedy sees kids, unprompted, breaking out the song’s choreographed moves or repeating verses from it when she visits schools to promote “We Got the Beet.”

The program is structured to incentivize people to keep coming back. Each week guests come home with items to build their chef’s toolkit, such as measuring cups, spatulas or apple slicers, as well as promotional materials. Those who attend two out of the three weeks in each cycle receive a take home “beet box” with items to help them cook the recipe at home. Journals are also provided to help children think through what they have learned and share (via emoji beet faces) what they thought of what they tasted or experienced. Adults are also encouraged to journal at the events so they can take home new cooking and exercise ideas. The program will wrap up with a graduation celebration (Aug. 15 and 18).

Last year, “We Got the Beet” served approximately 400 participants. Most said afterward that they care more about eating healthy and have become more physically active. Of the children surveyed, nearly half said they now choose water over other beverages when thirsty (a ten percent increase from the start of the program) and 90 percent said they like trying new foods (up from 60 percent).

Verna Lamb, whose son Thomas, age 10, participated last summer, appreciated how the program reinforced the healthy eating habits she tries to encourage at home.
“I liked how they initially got the kids to try a vegetable and talked about good health and how to incorporate good eating habits,” she said. “I liked how they made it fun with different activities.”

Thomas agreed that it was “very fun.”

“They had all different kinds of activities there, like a bouncy castle,” he said. Thomas said the programming helped him to try things he might not otherwise. Now, he would encourage other children, “Don’t be afraid to try different foods just because they look bad.”

In the effort to help expand the horizons of Lynchburger’s palates, the market offered a “2-for-1 SNAP dollars” promotion last year (which it hopes to be able to offer again this summer).

“That incentive was putting more healthy foods on the tables of people who desperately need it,” Kennedy said. “Helping families.”

Not only did that mean double the fruits and veggies for many who might not otherwise have them, it also meant more support for area growers. And that is what “We Got the Beet” is all about—a strong healthy community, where Lynchburg Locavores support one another.

“We want to try to help people to live better,” Kennedy said.

“That is a common goal of this great collaboration between the three groups. If we can offer programming that is building a foundation for that, then we are all beyond elated to think that we are helping individuals in our community live just a little bit better.”
Learn more about “We Got the Beet” at lynchburgcommunitymarket.com/wegotthebeet.

Photos COURTESY: CITY OF LYNCHBURG

A beginner’s training guide for the Virginia 10 Miler

This is the year. You’ve told yourself over and over that you want to finish the Virginia 10 Miler, but the cold weather or that second disappointing jog derailed your goals. Well, it’s not too late. With about half a year before the big race, some sound advice from a local health professional and a hobbyist who has been there, done that can help you get from zero to 10 Miler in six months.

The following is intended to be a starting point. Of course, there are plenty of apps and online resources to help keep you accountable day by day. If you are looking to start out with a 5K, or the 4 Miler, or even if you’re looking to tackle a half marathon, this plan is scalable. (For anything longer, take what you can from this but seek other sources.)

GET YOUR HEAD IN THE GAME

Kathy Thomas, Director of Healthy Living for the Downtown YMCA, said that to start, beginning runners should:

“Set a realistic goal and challenge yourself.”

Often, people take themselves out of the race before they even lace up their shoes and step outside. It can be overwhelming when you first start out, but it is important to keep in mind that you are working toward a goal—don’t expect to finish the race on Day 1.

“When I first started running, I absolutely hated it and never thought that I would actually enjoy it,” Ashley Reich, Secretary of the Lynchburg Road Runners Club (LRRC), said. “For some of you, it will take a while to get to a point where you feel like you are making progress and looking forward to the next run. For others, it will come naturally and you will be the ones running down the sidewalk with a huge smile on your face and making running look effortless.”

When it feels like you can’t make it, remember those who have gone before you, and be encouraged.

“I have been running for only a few years consistently,” Reich said. “With a lot of hard work and consistent training over several years, I have been able to run America’s Toughest Road Marathon (The Blue Ridge Marathon), several half marathons, 5Ks and many other distances in between.”

So, when setting goals, Reich recommends to make sure they are your goals. The goal could be as simple as finishing a certain distance, or doing so within a certain timeframe. Adding milestones along the way can help make the end goal feel more achievable as time goes on. Just remember, the second part of the step is to challenge yourself. You don’t have to try to run a marathon in your first year of running, but don’t settle for a mile if you know you can work your way up to two.

EQUIP FOR SUCCESS

If you are going to take your training seriously, Thomas said, then:

“Invest in a good pair of running shoes.”

She added most stores will help you with a fitting and that “you want your running shoe to be a half
size bigger.”

While outfitting is important, fueling your body is critical. Reich said:

“Make sure you are maintaining a healthy diet and hydrating properly throughout your training.”

“Carry a water bottle with you on your longer runs to keep from getting dehydrated,” she said. “Some runners also like to utilize gels or other energy supplements during a run.”

“Always make sure you are hydrated and fuel your body,” Thomas emphasized. “This is really important if you are training for a long-distance race. Your body needs carbs for fuel.”

In the summer months, hydration is all the more important.

STEP OUT

Before pounding the pavement, be sure to stretch properly, as well as after running, to minimize injury. Thomas recommends five minutes of warm-up exercises and five minutes to cool down and stretch.

Plan your route. If you are not running with somebody, tell a friend or loved one where you are going.

“Training for a race should consist of 3-4 days per week,” Thomas said. “You can use one of these days to cross-train—swimming, elliptical, biking, etc.”

Plan on running for about half an hour each training day for the first month or two.

“Beginner runners should alternate with running and walking,” Thomas said. “For example, jog 30 seconds, walk 30 seconds. If you feel like you can go a little longer than that, aim for 40 seconds. Or, if you feel like 30 seconds is too much, run for 15 seconds and walk 30 seconds.”

As you are able, start adding time and distance to your runs.

Over the next two-month period, start working from 45-minute to one-hour runs.

Again, take everything in stride; it is OK to alternate jogging and walking. But as you get used to training days, begin to challenge yourself. Go harder for the first half hour and ease up for the last half.

After about a month of training consistently for one hour, begin to add 15 minutes per week.

Depending upon your progress, you may need to work up to two hours of running at a moderate pace.

There are a number of online resources for runners of all levels, as well as apps that can track progress. Utilize these resources if they help. But whatever you choose, stick with it. Some days are going to be difficult. And remember, you should be giving yourself rest days each week.

“Once you have chosen the plan that is right for you, consistency will be the key to meeting your goals for the Virginia 10 Miler,” Reich said.

On race day, runners at all levels will be competing; don’t feel overwhelmed. It is a very fun race atmosphere and people are extremely encouraging to one another. By this point, you should be comfortable enough with the time and distance requirements. Knowing what to expect can help ease some of the pressure, and you should have a general idea of where you are, for example:

8-minute per mile pace = 1 hour and 20-minute finish
10 minutes per mile = 1 hour and 40 minutes
15 minutes per mile = 2 hours and 30 minutes

SUPPORT

Some runners find solace in going solo. For others, a group can change the game.

“I used to run alone and thought people that ran in groups were strange,” Reich said. “One of the best things I could have ever done for my running goals was to find a running partner or group to train with throughout each week leading up to my next race. A group provides accountability and many times lifelong friendships will develop.”

There are several groups available locally, including weekly Fun Runs hosted at 6 p.m. by LRRC on Tuesdays starting at Riverside Runners and Thursdays at The Water Dog.

The YMCA of Central Virginia partners with Riverside Runners to offer free Virginia 10- and 4-Miler training July to September for all levels, open to members and non-members.

“We meet Saturday mornings at the Downtown Y and Thursday evenings at the Jamerson,” Thomas said.

One last bit of advice. Have fun.

“Running continually challenges me and gives me the opportunity to clear my head and be shut out from the world around me for a period of time,” Reich said. “For me, no other activity compares to the joy and freedom of running.”

To sign up for the race and get your motivation started go to www.virginiatenmiler.com.
Learn more about YMCA Central Virginia at YMCACVA.org.
Learn more about the Lynchburg Road Runners Club at LynchburgRoadRunners.org or connect on Facebook.com/LynchburgRoadRunners.

New Cataract Treatment Surgery is Precise and Powerful

Characterized by cloudy vision, cataracts impact over 20 million Americans over the age of 40 each year. In fact, experts estimate that 90 percent of people in the United States will develop cataracts by the age of 65. As the average lifespan increases, the demand for treating age-related diseases, such as cataracts, has grown. Piedmont Eye Center in Lynchburg has responded to this influx with five local surgeons who provide the latest advancement in laser surgery.

To separate misconception from fact, the doctors detail causes, symptoms, treatment and prevention related to cataracts.

Causes

Most often, cataracts develop as a result of aging. At birth, the young, healthy lens provides clear vision. Over time, the lens can become clouded. Much like a camera, the clouding on the lens creates a blurry image. One of the surgeons at Piedmont Eye Center, Elizenda Ceballos, M.D., explains, “Early on, these changes don’t cause any symptoms, but as they progress the quality of vision becomes affected.”

In addition to aging, several other health and lifestyle factors can increase a patient’s risk:

● Natural aging process
● Uncontrolled diabetes
● Trauma to the eye
● Ocular diseases, such as inflammation
● Prolonged use of steroid medications
● Previous intraocular surgery
● Radiation treatments to the head, such as cancer treatment
● Family history

For most people, cataracts are a normal part of the aging process. As eyes mature, many people experience cataract symptoms.

Symptoms

Cataracts impact vision quality during normal activities, such as seeing at night, driving, watching television or reading. “As cataracts worsen, patients progressively lose contrast and the sharpness in their vision,” says Saxton Moss, M.D. “Eye exams are important because many ocular conditions are clinically silent until late in the disease process.”

Like most diseases, early diagnosis translates to an easier treatment. If a patient experiences a decline in their vision, a discussion with their doctor will help them identify the right course for treatment.

Treatment

Some patients may choose to delay or avoid cataract surgery by changing their eyeglass prescription. Depending on their condition, those patients may be satisfied with the results. If the symptoms still negatively impact their quality of life, patients can pursue surgical treatment.

Doctors treat cataracts using several techniques, including laser surgery. The surgeons at Piedmont Eye Center prefer this method for their patients. Another surgeon at Piedmont Eye Center, Gene Moss, Jr., M.D., explains that laser cataract surgery, “…has taken an already elegant procedure and added laser precision to improve accuracy. While not everyone is a candidate for this technology, your doctor can help you decide if laser cataract surgery is right for you.”

To begin, patients set up an appointment for a cataract evaluation. If they are a good candidate for surgery, they can schedule one within one to four weeks. Cataracts in both eyes require separate surgeries. Most of the time, the surgeries are scheduled a few weeks apart to allow patients time to heal.

On the day of the surgery, the process takes one to two hours total. This includes paperwork and preparation.

The actual surgery lasts about 10 minutes and can be performed with only topical anesthesia and medicines that help you relax. 3D mapping provides doctors with a plan for the size, shape and location of the incisions. Then, surgeons use the laser to make the necessary incisions. Ultrasound technology breaks up and removes the actual cataract. The natural lens is removed and replaced with an artificial lens. Using a laser increases precision and accuracy during the procedure compared to traditional methods.

After surgery, the patient should have someone available to drive them home. Then, within one to two days, patients can begin driving and resume light activity. In most cases, full activity is allowed after one week. Recalling his patients at Piedmont Eye Center, James Paauw, M.D., notes, “Some patients see great the day after surgery. Most will notice improvement at 1-2 weeks, but some may take up to a month.”

One of the biggest benefits of the laser treatment is a shorter average recovery time. Within a few weeks of a patient’s initial surgical consultation, their quality of life and their clarity of vision can improve significantly.

Prevention

Since cataracts are a side effect of aging, it is impossible to prevent them completely. However, three key precautions can help. First, eating healthy helps the entire body age well, including the eyes. Second, wearing sunglasses protects eyes from the damage of ultraviolet rays. Third, avoiding or quitting smoking decreases risk. Although people cannot protect themselves from accidents, aging or family history, healthy lifestyle choices can mitigate some of the risks.

Know Your Options

As more Americans celebrate an increased lifespan, medical treatments for age-related diseases have advanced. Laser cataract surgery is no exception. “Laser cataract surgery offers an advantage over traditional methods in allowing us to more accurately achieve the desired vision our patients at Piedmont Eye Center want,” says Darin Bowers, M.D.

For patients considering cataract treatment, understanding the treatment options and surgical process can help them make an informed decision.

Sources:
• Piedmont Eye Center, www.piedmonteye.com
• American Academy of Ophthalmology, www.aao.org
• My Cataracts, www.mycataracts.com

While cardiologists attend to physical needs, this group heals the emotional wounds of heart surgery patients

In the midst of heartache, literal and emotional, Lynchburg’s Mended Hearts chapter is there to offer an ear, a shoulder, and, more importantly, a heart, open and beating strong with a desire to offer some comfort during a difficult time.

Chartered almost three decades ago, in 1989, Blue Ridge Mended Hearts Chapter No. 16 visits patients undergoing heart surgery, and their families, to offer personal, emotional support. Volunteers also follow-up with them over the phone and the chapter sends monthly newsletters. Mended Hearts holds regular meetings—usually the fourth Thursday of the month—in the Pearson Cancer Center (across from Lynchburg General Hospital), which are free and open to the public. These programs feature guest speakers and provide invaluable information on key health topics.

“I feel that we are helping heart patients get well,” said Betty Drinkard, Chapter 16 President. While she has not suffered from heart problems, Drinkard noted that about 99 percent of the club’s members have had some kind of heart issues.

“Those of us who do have heart issues, we tell the patients, ‘I truly understand how you feel.

It is all right to be afraid. It’s all right to get a little bit depressed. But I promise you one thing, when you go home, you will feel better than you have in a long time. I am sure you are going to take better care of yourself than you have in your life.’”

Mended Hearts brings healing in ways that physicians cannot.

“We offer hope and encouragement,” Drinkard said. “We visit every heart patient at Lynchburg General Hospital. When a heart patient is having any type of procedure, we visit with the patient’s family.”

Centra has even provided Mended Hearts with an office and computer on the third floor of the hospital, where the heart patients are. (Volunteers also served at Virginia Baptist Hospital back when it had heart patients.)

“The cardiologists email us with information on every single heart patient,” Drinkard said. “The patients, they are so appreciative; once they find out [their visitor] has heart issues too, boy, they open up and they are ready to tell their life story. And we enjoy hearing it too. We definitely offer them as much encouragement as we can.”

Mended Hearts is the nation’s oldest and the largest peer-to-peer cardiovascular support group in the world, with more than 300 chapters supporting over 460 hospitals in North America. Annually, Mended Hearts touches approximately 2,000 people in the Lynchburg area.

This year at the annual Mended Hearts National Education and Training Conference, Blue Ridge Mended Hearts Chapter No. 16 received the Award of Excellence, recognizing Lynchburg as the No. 1 chapter out of over 40 in the Mid-Atlantic region.

Every year Lynchburg’s chapter sends 10 people to the conference, consistently one of the most strongly represented chapters. This is because Chapter 16 recognizes the important educational benefit afforded at this national training event.

In the area, it started in the early 1980s with a small group of cardiologists, nurses, and volunteers who dubbed themselves the “Cardiac Club.” When they heard about Mended Hearts, they soon worked toward becoming a chartered chapter, and today, Chapter 16 has over 85 members.

Much of this growth is simple addition through impact.

Like so many current members, Carol Bryant got involved after a Mended Hearts member visited her during a difficult time.

“My husband had the surgery,” Bryant recalled. “I was the caregiver. A Mended Hearts member came in and talked with us about his experience.

We talked about the feelings and how to go forward; it was an encouragement.”

That was in 1993. Since then, Bryant has served as the chapter’s president, among other roles, and is currently the president’s advisor.

The power of the peer-to-peer connection is what drew First Vice President Laurel Dodgion to Mended Hearts. Her family suffers from hypertrophic cardiomyopathy, a rare, incurable heart condition.

According to the Mayo Clinic, the condition includes abnormally thick heart muscle that may make it more difficult for the heart to pump blood. Symptoms include pain, dizziness, shortness of breath, and fainting. Growing up, Dodgion did not know of her condition and she and her siblings struggled because of it. For decades they endured several tests, studies, experimental medications, treatments and so forth as experts sought to learn more about the condition, which is often (as with her family) caused by genetic abnormalities. She has lost four brothers and a sister, as well as children, nieces, nephews, grandkids and other family members to the disease.

Though she did not personally receive Mended Hearts visits (she was treated at hospitals outside of Lynchburg), when Dodgion read about what the organization was doing here in Lynchburg, she wanted to get involved. Since then, Dodgion—as well as her sister, Dee Dee Stevens—has discovered a “calling” in visiting patients.

“I get so much just out of listening to the poor patients,” Dodgion said. “I try to tell them where I am coming from and they can see why I do this, because I have been through so much with my family. … Some people, it really just blows them away.”

Two years ago, Dodgion had the opportunity to share her story at the national conference.

She said that she has really embraced Chapter 16’s motto, “It’s great to be alive and help others.”

“I say [to the patients I visit], ‘There is life after surgery. We all have difficult days … [but] each day you get a little bit better. And once you get your body in shape and get to a place where you can get back to your life, it makes a big difference.’ I give them as much encouragement and hope as I can. It just makes them feel so much better; it makes me feel good, helping them.

And with some of them, you really see the difference.”

Drinkard also knows firsthand the emotional gamut families go through when dealing with cardiac issues. She saved her husband’s life with CPR when he went into cardiac arrest while they were having lunch at home. She was his caregiver for 32 years. Ty Cobb Drinkard was a charter member of Chapter 16. And even since his passing eight years ago, his legacy lives on.

Betty Drinkard’s involvement by his side, and now in his honor, has not waned. The annual Ty Cobb Drinkard Memorial Golf Tournament at London Downs regularly raises tens of thousands of dollars that goes into the community.

Lynchburg’s Mended Hearts has committed to investing nearly $20,000 each year for the next three years to various charities, scholarships and aid efforts. In December, the first Nancy Eggleston Memorial Scholarship (named for a recently deceased charter member) was awarded to a nursing graduate specializing in cardiology. Chapter 16 has purchased AED defibrillators for a number of community organizations and churches, has donated $25,000 to help build the Rosemary & George Dawson Inn, a nonprofit facility that provides affordable lodging to patients (and their friends and family) who are receiving care at a Centra location, and contributed toward Centra’s renovated Pediatric Center. The organization also regularly supports rehabilitation therapy for heart patients whose insurance does not cover it and purchases rehab recovery items for several patients.

“I’ve never worked with an organization as dedicated as Mended Hearts,” said Drinkard, who has been involved in a number of charitable organizations over the years. “I guess because most of our members have been through a lot of trauma, heart-wise. It makes you appreciate life more, that is for sure.”

Mended Hearts is always looking for more volunteers to carry the legacy forward. Connect with Chapter 16 at (434) 200-7611. For information on the organization, visit MendedHearts.org.