If you live in a downtown or more urban apartment or townhouse without a ton of greenspace, you may find yourself wanting to connect a bit more with nature. Incorporating greenery into urban living spaces is a wonderful way to improve air quality, reduce stress, and enhance overall well-being. Whether you live in a compact apartment or a sprawling city loft, adding plants can refresh your environment. 

Enhance Air Quality

One of the most compelling reasons to introduce plants into your living space is their ability to improve air quality. 

Certain plants are particularly effective at purifying the air. Spider plants, for instance, are known for their ability to remove pollutants like formaldehyde and xylene from the air. Peace lilies are another excellent choice (they are even approved by NASA as one of the best air purifying plants!); not only do they remove toxins, but they also thrive in low-light conditions, making them ideal for apartments. Snake plants, also known as mother-in-law’s tongue, are hardy and require minimal maintenance while efficiently cleaning the air.

To keep your air-purifying plants healthy, place them in areas with indirect sunlight. Water them moderately, ensuring the soil is moist but not waterlogged. Regularly wipe the leaves to remove dust, allowing the plants to breathe and function optimally. By paying attention to their light and water needs, you can maintain a lush, green environment that continuously purifies the air.

Reduce Stress

The presence of greenery has a profound impact on mental health. Studies have shown that being around plants can reduce stress, lower blood pressure, and promote a sense of calm.

To create a stress-free zone, consider dedicating a corner of your living space to a mini indoor garden. Choose plants with soothing qualities, such as lavender, which is known for its calming scent. Ferns, with their delicate, feathery fronds, can also add a touch of tranquility. Place these plants in your bedroom or living area to create a serene environment where you can unwind after a hectic day.

Keep your stress-relief plants in well-draining pots to prevent root rot. Ensure they receive adequate light, but avoid direct sunlight, which can scorch their leaves. Water them regularly, but allow the soil to dry out between waterings. By creating a routine for plant care, you can engage in a meditative activity that further helps to reduce stress.

Enhance Overall Well-Being

Beyond improving air quality and reducing stress, plants can enhance overall well-being by creating a visually pleasing and vibrant living space.

Incorporate plants into your home decor to add a touch of nature and improve your living environment. Hanging planters are perfect for small spaces, allowing you to utilize vertical space effectively. Place trailing plants like pothos or ivy in these planters to create a cascading green effect. For a minimalist look, opt for succulents and cacti, which require minimal maintenance and add a modern touch to any room.

Decorative plants, while beautiful, still require proper care to thrive. Succulents and cacti need bright light and minimal watering—usually once every two weeks. Trailing plants like pothos prefer indirect light and should be watered when the top inch of soil feels dry. Regularly check for pests and trim any dead or yellowing leaves to keep your plants healthy and attractive.

Cultivate a Green Lifestyle

Incorporating greenery into urban living spaces is more than just a trend; it’s a lifestyle choice that promotes health, well-being, and environmental consciousness. By selecting the right plants and providing proper care, you can transform your home into a verdant sanctuary that not only looks beautiful but also supports a healthier, happier lifestyle. The act of nurturing plants encourages mindfulness and a deeper connection with nature, even in the heart of the city.

As urban dwellers, we often seek ways to bring balance and harmony into our lives. Embracing greenery is a simple yet profound way to achieve this. So, start small, experiment with different plants, and watch as your living space comes alive with the refreshing, revitalizing power of nature. By cultivating a green lifestyle, you can create a personal haven that nurtures your body, mind, and soul, proving that even in the busiest cities, a touch of nature can make all the difference.  

Spanish teacher at Rustburg Middle School, trades the familiar confines of the classroom for the ancient paths of Spain.

By: Charlotte A.F. Farley  |  Photos Courtesy: Jennifer Irwin

Jennifer Irwin, a Spanish teacher at Rustburg Middle School, traded the familiar confines of her classroom for the ancient paths of Spain when she joined the Accessible Caminos program. Drawn to the allure of the Camino de Santiago, a 500-mile pilgrimage to the Cathedral of Santiago de Compostela, Irwin was inspired by a profound blend of personal connection and a desire to give back.

The Camino has captivated the hearts of millions, but its physical demands often prevent many from experiencing it. The Accessible Caminos program aims to change that by offering wheelchair users a way to experience the Camino, creating a unique opportunity for both wheelchair users and volunteers.

Irwin was inspired to embark on the Camino de Santiago after reading “I’ll Push You,” a poignant account of a man who pushed his friend who used a wheelchair along the famed route. Inspired by the story as well as the memory of her cousins who had muscular dystrophy, Irwin decided to apply and volunteer as a “pusher.” The idea of using her bodily strength to help someone else along the way was deeply appealing. 

“I felt like here I am, healthy and able-bodied,” Irwin shared, “and if I can help somebody fulfill a dream of doing the Accessible Camino, then I absolutely want to do that.” 

Irwin applied in August 2023 and learned in the winter of 2024 that she was selected as one of just a few from a pool of 180 applicants to assist wheelchair users on the final 100 kilometers of the Camino, known as “the Portuguese Way” which starts in Vigo, Spain.

Irwin’s role as a pusher was demanding. The group, which was composed of six wheelchair users (“captains”), six pushers, two photographers, five guides, and a travel agent, navigated pathways ranging from smooth asphalt to uneven cobblestone and rough, rocky ground. Despite the physical rigor, the camaraderie among the group fueled their spirits. 

“Honestly, I was never tired on the trip,” Irwin shared. “We had an amazing group of people, and everyone pitched in. Most times it didn’t feel like I was doing any ‘heavy lifting.’ Everyone got along with everyone.”

The daily routine established a rhythm for the group. Mornings began with breakfast and prayer followed by the day’s walk. The longest day covered nearly 14 miles, with planned rest stops and lunch breaks. Evenings were dedicated to rest, fellowship, and preparation for the following day’s adventure.

The wheelchair users faced unique trials throughout the journey. Navigating ancient cobblestone streets, enduring long hours in a wheelchair, and overcoming the physical limitations imposed by their disabilities demanded incredible courage and resilience. 

“The Roman Roads on days two and five were the most challenging,” Irwin recalled, adding that sometimes it required six or more people to lift the captains’ chairs and walk them over the rocky terrain. Their determination to experience the Camino, despite the obstacles, was an inspiration to everyone involved.

The pilgrimage culminated at the Cathedral of Santiago de Compostela, a bittersweet moment for Irwin. She recalled one of her favorite moments: The team was waiting to meet Vincenzo, an Italian man with a disability they’d met several times along the route. The group knew he was nearing the cathedral and arranged for champagne and tapas to greet him. Once they saw him, they began a flamenco clap to applaud his arrival. 

“He made his way to the center of the square and he was literally like a rockstar!” Irwin said. “Everyone was cheering for him! Our group loved on him, and so did so many others who were lucky enough to witness his arrival. It was a beautiful moment that I will cherish forever.”

Attending the Pilgrim’s Mass and visiting the tomb of St. James were profoundly moving experiences for Irwin. Though not particularly religious, she found herself deeply affected by the solemnity of the occasion. As she reflected on the journey, she realized that while reaching Santiago was a significant accomplishment, it was the profound human connections forged along the way that truly defined the experience. 

This adventure—filled with service, culture, and newness—has deepened her appreciation for the simple joys of life and strengthened her belief in the power of human connection. As she continues to share her story, Irwin hopes to encourage her students to embrace challenges and inspire others, seek out extraordinary opportunities, pursue their passions, and make a positive impact on the world.  

In the quest for healthier eating, ancient grains have re-emerged as nutritional powerhouses worthy of our attention.

While quinoa and farro have [deliciously] found their place in modern diets, lesser-known grains like teff, amaranth, and millet are finally stepping into the spotlight. These grains, rich in history and packed with nutrients, offer a wealth of health benefits and culinary versatility.

Teff: The Ethiopian Supergrain

Teff, a tiny grain native to Ethiopia and Eritrea, is one of the oldest cultivated crops. Despite its diminutive size, teff boasts an impressive nutritional profile. It is rich in protein, fiber, and essential minerals like calcium and iron. Teff is also gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.

Health Benefits of Teff
High Nutrient Density: Teff is a complete protein source, containing all nine essential amino acids. This makes it particularly valuable for vegetarians and vegans.
Rich in Fiber: Its high fiber content aids in digestion and helps maintain stable blood sugar levels.
Packed with Minerals: Teff provides significant amounts of calcium, iron, magnesium, and phosphorus, essential for bone health and energy production.

Teff Porridge (photo above)
Ingredients
1 cup teff grains
3 cups water
1 cup almond milk
2 tablespoons honey
1 teaspoon vanilla extract
Fresh berries and nuts for topping

Instructions
1. Rinse teff grains under cold water.
2. In a saucepan, combine teff, water, and almond milk. Bring to a boil.
3. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until teff is tender and the mixture thickens.
4. Stir in honey and vanilla extract.
5. Serve warm, topped with fresh berries and nuts.

Amaranth: The Aztec Nutrient Treasure

Amaranth, revered by the Aztecs, is another ancient grain gaining popularity. Known for its high protein content and impressive array of nutrients, amaranth is a versatile ingredient in many dishes. Its slightly nutty flavor and crunchy texture make it a delightful addition to both sweet and savory recipes.

Health Benefits of Amaranth
Complete Protein Source: Like teff, amaranth is a complete protein, making it ideal for plant-based diets.
Gluten-Free: Suitable for those with gluten intolerances, amaranth can be used in various gluten-free recipes.
Rich in Micronutrients: It provides significant amounts of manganese, magnesium, phosphorus, and iron, supporting overall health and well-being.

Amaranth Salad
Ingredients
1 cup cooked amaranth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, chopped
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Instructions
1. Cook amaranth according to package instructions and let it cool.
2. In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
3. Add the cooled amaranth to the vegetable mixture.
4. Drizzle with olive oil and lemon juice, then season with salt and pepper.
5. Toss gently to combine and serve chilled.

Millet: The Ancient Asian Staple

Millet, a staple in many Asian and African cuisines, is a drought-resistant grain with a slightly sweet and nutty flavor. This versatile grain is often overlooked in Western diets but is gradually gaining recognition for its health benefits and culinary potential.

Health Benefits of Millet
High Fiber Content: Millet is rich in dietary fiber, promoting healthy digestion and preventing constipation.
Rich in Antioxidants: It contains phenolic compounds that help fight oxidative stress and inflammation.
Gluten-Free: Millet is naturally gluten-free and a great alternative for those with gluten allergies.

Millet Stir-Fry
Ingredients
1 cup cooked millet
1 cup mixed vegetables (carrots, bell peppers, broccoli)
1 clove garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
2 green onions, chopped
Sesame seeds for garnish

Instructions
1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and cook until fragrant.
3. Add mixed vegetables and stir-fry until tender.
4. Add cooked millet to the skillet and stir to combine.
5. Drizzle with soy sauce and sesame oil, and stir well.
6. Garnish with chopped green onions and sesame seeds before serving.

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Integrating Ancient Grains into Modern Diets

Incorporating ancient grains like teff, amaranth, and millet into contemporary diets is easier than it might seem. Their versatility allows them to be used in various dishes, from breakfast porridges and salads to main courses and desserts. By experimenting with these grains, individuals can enjoy their unique flavors while reaping their numerous health benefits.

These ancient grains not only offer nutritional advantages but also contribute to sustainable agriculture. Their ability to grow in arid conditions makes them vital for food security in regions affected by climate change.  

Not sure where to go for your oral health or dental treatments in the Lynchburg area?

Look no further than the experts referenced in our Area Dental Guide. From braces for your kids to the dental professionals you want in your corner when there’s an issue, we have you covered.

Running a 10-mile race is a fantastic goal, whether you’re looking to improve your fitness, challenge yourself, or participate in a community event—like the 50th Virginia 10 Miler in September. If you’re new to running, the idea of completing such a distance might seem daunting. However, with the right approach, patience, and dedication, you can prepare effectively and safely. 

Setting the Foundation: Understanding the Basics

Assess Your Fitness Level

Before you begin any training program, it’s important to assess your current fitness level. If you haven’t been active, start with a check-up from your healthcare provider to ensure there are no underlying health issues. This step is crucial to prevent injuries and ensure your training is safe.

Setting Realistic Goals

Setting realistic and achievable goals will keep you motivated and on track. Start by setting small, incremental goals. For instance, aim to run for 10 minutes without stopping or complete a 1-mile run. Celebrate these small victories to build confidence.

Get the Right Gear

Investing in proper running gear can make a significant difference in your training experience. Good quality running shoes are essential. Visit a specialty running store for a fitting to ensure you get shoes that provide the right support and cushioning—most running stores have experts on staff who can assess your gate, foot shape, and so on to outfit you with the right shoe for your specific needs. Additionally, consider moisture-wicking clothing, a comfortable pair of socks, and if needed, a good sports bra.

Building a Training Plan

Establishing a Training Schedule

Creating a structured training plan is key to your success. For a novice runner, a 12-16 week training plan is typically recommended. This timeline allows for gradual progression, reducing the risk of injury.

The Run/Walk Method

Starting with a run/walk method can be incredibly effective for beginners. This method involves alternating between running and walking intervals. Begin with a ratio that suits your fitness level, such as 1 minute of running followed by 2 minutes of walking. Gradually increase the running intervals as your endurance improves.

Increasing Mileage Gradually

One of the most important principles in running is the 10% rule, which suggests increasing your weekly mileage by no more than 10% to avoid injury. Start with short runs, and each week, add a little more distance to your longest run.

Essential Components of Training

Warm-Up and Cool Down

Always begin your training sessions with a warm-up to prepare your body for exercise. A good warm-up might include 5-10 minutes of brisk walking or light jogging, followed by dynamic stretches. After your run, cool down with a similar period of walking and static stretching to aid recovery.

Strength Training

Incorporating strength training into your routine can enhance your running performance and reduce the risk of injury. Focus on exercises that strengthen the core, legs, and upper body, such as squats, lunges, planks, and push-ups. Aim for two strength training sessions per week.

Flexibility and Mobility

Flexibility and mobility exercises help maintain muscle health and prevent injuries. Incorporate activities like yoga or dedicated stretching routines to keep your muscles supple and joints mobile.

Nutrition and Hydration

Balanced Diet

Eating a balanced diet is crucial to support your training. Focus on consuming a variety of whole foods, including fruits, vegetables, lean proteins, whole grains, and healthy fats. These nutrients will fuel your runs and aid in recovery.

Hydration

Staying hydrated is essential, especially as your training intensifies. Drink water throughout the day and pay attention to your hydration needs before, during, and after your runs. On longer runs, consider bringing a water bottle or hydration pack.

Pre-Run and Post-Run Nutrition

Eating the right foods before and after your runs can enhance performance and recovery. Before a run, opt for easily digestible carbohydrates, such as a banana or toast with honey. After your run, refuel with a combination of protein and carbohydrates to aid muscle recovery, such as a smoothie or a protein bar.

Mental Preparation

Setting a Positive Mindset

Running can be as much a mental challenge as a physical one. Set a positive mindset by visualizing your success and focusing on the joy of running. Remember, it’s normal to have tough days, but consistency is key.

Staying Motivated

Staying motivated can be challenging, especially on difficult training days. Find what keeps you inspired, whether it’s running with a friend, joining a running group, or tracking your progress with a running app. Celebrate your achievements, no matter how small.

Preparing for Race Day

Tapering

In the weeks leading up to your race, begin tapering your mileage to allow your body to rest and recover. This reduction in training will help you arrive at the starting line feeling fresh and ready to run.

Race Day Preparation

On race day, stick to your tried-and-true routine. Eat a familiar breakfast, dress in comfortable gear, and arrive at the race venue with plenty of time to warm up and get settled. Remember to pace yourself and enjoy the experience.

Post-Race Recovery

After completing your 10-miler, focus on recovery. Hydrate, refuel with a balanced meal, and allow your body to rest. Gentle stretching and light activity, like walking, can help alleviate muscle soreness.

Enjoy the Journey

Preparing for a 10-mile run is a rewarding journey that goes beyond the physical act of running. It’s about setting goals, building discipline, and discovering the joy of pushing your limits. With the right preparation, patience, and mindset, you can successfully train for and complete a 10-mile race. Embrace the process, listen to your body, and most importantly, enjoy every step of your running journey.

Many professionals find themselves glued to their desks for hours on end, leaving little time for regular exercise. However, maintaining physical fitness is crucial for overall health and productivity. The good news is that you don’t need a gym membership or hours of free time to stay active. With a few simple desk exercises and quick routines, you can integrate fitness into your busy work schedule.

The Importance of Staying Active at Work

Sedentary lifestyles, often associated with desk jobs, can lead to various health issues, including obesity, cardiovascular disease, and musculoskeletal problems. Regular physical activity can mitigate these risks, improve mental clarity, reduce stress, and boost energy levels. For busy professionals, finding ways to incorporate exercise into the workday can be a game-changer for both health and productivity.

Desk Exercises You Can Do at the Office

Here are some effective exercises that can be done right at your desk without requiring much space or equipment.

1. Seated Leg Raises

• How to Do It: Sit up straight in your chair with your feet flat on the floor. Extend one leg out straight and hold for a few seconds, then lower it back down. Repeat 10-15 times for each leg.
• Benefits: Strengthens the quadriceps and improves circulation.

2. Desk Push-Ups

• How to Do It: Stand a few feet away from your desk and place your hands on the edge, shoulder-width apart. Perform a push-up by lowering your chest towards the desk and then pushing back up. Repeat 10-15 times.
• Benefits: Works the chest, shoulders, and triceps.

3. Chair Dips

• How to Do It: Place your hands on the edge of your chair, fingers facing forward. Slide your bottom off the chair and bend your elbows to lower your body, then push back up. Repeat 10-15 times.
• Benefits: Targets the triceps and shoulders.

4. Seated Torso Twist

• How to Do It: Sit up straight and place your hands behind your head. Twist your torso to the right as far as you can, hold for a few seconds, then twist to the left. Repeat 10 times on each side.
• Benefits: Improves core strength and flexibility.

5. Calf Raises

• How to Do It: Stand behind your chair and hold onto the back for support. Raise your heels off the ground, standing on your tiptoes, then lower back down. Repeat 15-20 times.
• Benefits: Strengthens the calf muscles and improves lower leg circulation.

6. Neck Stretches

• How to Do It: Sit up straight and slowly tilt your head to the right, bringing your ear towards your shoulder. Hold for 15-20 seconds, then switch sides. Repeat 3-4 times on each side.
• Benefits: Relieves tension in the neck and shoulders.

Quick Routines for Busy Schedules

For those days when you can spare a few more minutes, here are some quick routines that can be done during breaks or between meetings.

5-Minute Office Routine

1. Jumping Jacks – 1 minute

   • Get your heart rate up and energize your body.

2. Wall Sits – 1 minute

   • Find a wall, slide down into a sitting position with your back against the wall and hold.

3. Desk Push-Ups – 1 minute

   • Perform as described above.

4. High Knees – 1 minute

   • Run in place, bringing your knees up towards your chest.

5. Seated Leg Raises – 1 minute

   • Perform as described above.

10-Minute Office Routine

1. March in Place – 1 minute

   • Warm up by marching in place, lifting your knees high.

2. Chair Squats – 1 minute

   • Stand in front of your chair, lower yourself into a squat as if you’re about to sit, then stand back up.

3. Desk Push-Ups – 1 minute

   • Perform as described above.

4. Seated Torso Twists – 1 minute

   • Perform as described above.

5. Standing Calf Raises – 1 minute

   • Perform as described above.

6. Arm Circles – 1 minute

   • Extend your arms out to the sides and make small circles, gradually increasing the size.

7. Desk Plank – 1 minute

   • Place your forearms on the desk and step back into a plank position, holding for the duration.

8. Seated Leg Raises – 1 minute

   • Perform as described above.

9. Neck Stretches – 1 minute

   • Perform as described above.

10. Deep Breathing and Stretching – 1 minute

• Finish with deep breathing and stretching to relax.

Tips for Integrating Fitness into a Busy Work Schedule

1. Set Reminders: Use calendar alerts or phone reminders to prompt you to stand up, stretch, or do a quick exercise every hour.
2. Use Breaks Wisely: Instead of browsing social media, use short breaks to do a quick exercise or stretch.
3. Walk and Talk: Whenever possible, take phone calls while walking around your office or stepping outside.
4. Stand Up Meetings: Encourage standing or walking meetings to keep everyone active.
5. Desk Setup: Consider using a standing desk or a balance ball chair to engage your core and promote better posture.
6. Incorporate Movement into Tasks: Stand or move around while reading documents or brainstorming ideas.
7. Stay Hydrated: Drinking plenty of water not only keeps you hydrated but also encourages you to get up frequently for refills.

By incorporating these desk exercises and quick routines into your daily schedule, you can maintain your fitness levels and improve your overall well-being, even with a busy work life. Small changes can make a significant difference, helping you stay active, energized, and productive throughout the day.

Finding time to work out can be a challenge. Between work, family, and social commitments, squeezing in an hour-long gym session might seem impossible. However, recent fitness trends suggest that you don’t need to spend hours exercising to stay fit. Enter the world of micro workouts: short, intense exercise routines that promise maximum benefits in minimal time.

The Science Behind Short, Intense Workouts

The concept of micro workouts is rooted in the principles of high-intensity interval training (HIIT). HIIT involves alternating between short bursts of intense activity and brief periods of rest or lower-intensity exercise. Research has shown that HIIT can be incredibly effective for improving cardiovascular fitness, boosting metabolism, and promoting fat loss.

One of the key benefits of micro workouts is their ability to produce an “afterburn” effect, scientifically known as excess post-exercise oxygen consumption (EPOC). After a high-intensity workout, your body continues to burn calories at an elevated rate to recover, repair muscles, and restore energy levels. This means you can achieve significant calorie burn even after your workout is over.

Benefits of Micro Workouts

Micro workouts offer several advantages beyond just saving time. They can be easily integrated into your daily routine, making it easier to stay consistent with your fitness goals. These short sessions can also reduce the risk of burnout and overtraining, which are common issues with longer, more strenuous workouts.

Moreover, micro workouts can be tailored to suit any fitness level. Whether you’re a beginner or an experienced athlete, you can adjust the intensity and duration of the exercises to match your capabilities. This flexibility makes micro workouts accessible and appealing to a broad audience.

Sample Micro Workout Routines

Here are some sample routines that you can complete in just 5-10 minutes. These workouts require minimal equipment and can be done at home, in the office, or even outdoors.

5-Minute Full-Body Blast

1. Jumping Jacks – 1 minute

   • Start with a classic move to get your heart rate up.

2. Push-Ups – 1 minute

   • Engage your chest, shoulders, and triceps. Modify with knee push-ups if needed.

3. Bodyweight Squats – 1 minute

   • Focus on maintaining proper form to work your lower body effectively.

4. Plank – 1 minute

   • Hold a plank position to strengthen your core.

5. Burpees – 1 minute

   • Finish strong with this full-body exercise. Perform at your own pace, ensuring proper form.

10-Minute High-Intensity Circuit

1. High Knees – 1 minute

   • Run in place, bringing your knees up towards your chest.

2. Mountain Climbers – 1 minute

   • In a plank position, alternate bringing your knees to your chest.

3. Lunges – 1 minute (30 seconds each leg)

   • Step forward into a lunge, ensuring your knee does not extend past your toes.

4. Push-Ups – 1 minute

   • Maintain a straight line from head to heels, keeping your core engaged.

5. Bicycle Crunches – 1 minute

   • Lie on your back and alternate bringing the opposite elbow to knee.

6. Jump Squats – 1 minute

   • Squat down and explode upwards, landing softly back into a squat.

7. Plank to Push-Up – 1 minute

   • Transition from a forearm plank to a push-up position and back.

8. Russian Twists – 1 minute

   • Sit on the floor, lean back slightly, and twist your torso side to side.

9. Burpees – 1 minute

   • A final round of burpees to maximize your calorie burn.

10. Cool Down with Stretching – 1 minute

• Finish with a quick stretch to relax your muscles.

Tips for Incorporating Micro Workouts into Your Routine

1. Consistency is Key: Aim to perform micro workouts several times a week. Consistency will yield better results than sporadic, longer sessions.
2. Listen to Your Body: While pushing yourself is important, it’s equally crucial to pay attention to your body’s signals. Avoid overexertion to prevent injury.
3. Mix It Up: Vary your routines to keep things interesting and to work different muscle groups. This also helps in preventing plateaus.
4. Combine with Other Activities: Use micro workouts as a supplement to your regular fitness routine. They can be a great way to stay active on rest days or when you’re short on time.

Micro workouts provide an efficient and effective way to stay fit, even with a busy schedule. By incorporating these short, intense sessions into your daily routine, you can enjoy the benefits of regular exercise without the need for long, time-consuming workouts. Embrace the power of micro workouts and take a step towards a healthier, more active lifestyle.

The Importance of Kids Spending Time Outside

By: Shannon Kelly  |  Photos Courtesy: Jill Waugh

Nature is healing,” said Catherine Eubank, founder of ONE Forest School near Smith Mountain Lake in Bedford County. 

Her sentiment echoes myriad studies on the healthful impacts of spending time outdoors—and studies that examine what can happen when there is a lack of connection to the natural world.

“Nature deficit disorder” is a term coined by Richard Louv in 2005, in his book, Last Child in
the Woods. In an interview with Jill Suttie for Greater Good Magazine, Louv said the term
“is not a medical diagnosis, but a useful term—a metaphor—to describe what many of us believe are the human costs of alienation from nature: diminished use of the senses, attention difficulties, higher rates of physical and emotional illnesses, a rising rate of myopia, child and adult obesity, Vitamin D deficiency, and other maladies.”

Louv further said urban planning and loss of green spaces contribute to diminished engagement with nature.

Some places in and around the Lynchburg area aim to remedy that.

ONE Forest School

Located near Smith Mountain Lake in Bedford County, ONE Forest School is an accredited forest school and is also accredited by the American Camp Association for the summer camp program it offers. Launched in 2017, the school operates on a 10-acre campus on Deerhead Nature Preserve.

Open to children from preschool through eighth grade, ONE Forest School’s curriculum and setting aims to address what Eubank said is a root cause of school and workplace violence, substance use issues, and suicide rates, particularly among young people: a lack of knowledge on how to healthfully manage strong emotions, and how to communicate them appropriately. 

Part of addressing this issue starts with acknowledging its connection to nature deprivation.

“If you’re in the middle of the forest, and you are not surrounded by anything but sticks and twigs, and beautiful images, and the birds tweeting, it’s a natural sedative. It’s been scientifically proven, the endorphin levels rise in your brain, and all the things that you need to quiet your mind are already right there,” she said.

Eubank has seen the transformative difference nature immersion makes on children as they learn to acclimate to more time outside—building sure-footedness and tuning in to nature rather than manufactured noise and artificial stimuli.

Playing with sticks, making mud cakes, working the garden, putting on skits, making crafts, sharing in talk circles, and spending time in the sand box are all part of the holistic experience. Students learn to identify the flora and fauna by touch, sight, and smell. 

“The kids that have been in public school, and were made to sit down, and made to be quiet have a really hard time also adjusting to our way of things, where we don’t sit down, and we’re moving around, and we’re investigating, and looking, and touching, and feeling, and speaking, and communicating. We have to use that time as an unschooling process,” Eubank said.

More details about ONE Forest School can be found at oneforestschool.org.

Camp Kum-Ba-Yah Nature Center

In the City of Lynchburg, Camp Kum-Ba-Yah is a 47-acre nature oasis that, according to its mission statement, “serves emerging social needs through the process of engaging children, families and community in meaningful outdoor experiences.” In 2021,
the camp expanded on that mission by placing 42 of its acres under a conservation easement and rebranding to a new name: Camp Kum-Ba-Yah Nature Center.

Featuring a large field, creeks, and some pools, the property is predominantly wooded. Pollinator and sensory gardens are tended there, along with native plants. Students and campers who participate in certain programs have the opportunity to help in the vegetable garden, harvest their own food, and cook with it, learning about nutrition and how to make healthy meals that benefit physical and mental wellbeing. 

Being outside tends to make one want to learn, said Amy Bonnette, Camp Kum-Ba-Yah’s executive director. 

“Not 100 percent, but the majority of the behavior issues or challenges you might see in a traditional classroom setting just disappear, and a lot of children who might struggle in a traditional academic atmosphere can really thrive and succeed, and are willing to ask questions, and willing to share, and are able to use their hands to explore and to learn,” said Gage McAngus, program director at Camp Kum-Ba-Yah Nature Center. “It’s been really phenomenal, because in discussions we’ve had with teachers, they’ve seen a completely different side of their children.”

Further initiatives underway at Camp Kum-Ba-Yah Nature Center include building renovations, handicap accessibility improvements, addition of a kitchen and event space, and the organization is working toward the goal of breaking ground for a new amphitheater. The nonprofit camp also has scholarships available for a limited number of eligible kids.

“I want people to find their place in the woods,” Bonnette said. The experiences at the nature center help develop confidence and self-esteem in the children who participate, building community, exploring new interests and activities, cultivating listening and communication skills, and developing compassion for other living things as they interact with the natural world and with each other. Leadership and mentoring opportunities are also available for teens through the camp’s programming.

“There seems to be a real kind of gentleness when it comes to nature that you might not get from the anxiety that can come from being in front of a screen, playing a video game, or watching a show that’s going to end after 20 minutes with an ad in the middle.

They really are able to take time to breathe, and to calm down, and to appreciate just the beauty of what’s around them every day,” McAngus said. 

There are a few public access points around the property to walking trails, athletic fields, and pollinator gardens the community can enjoy. The KinderWoods area is also open to the public every day from 9 a.m. ’til dusk when summer camp is not in session.

More information and a calendar of events is available online at campkumbayah.org.   

Summertime is picnic time! Get three simple and delicious recipes to enjoy on a warm day with friends.

Written & Photographed By: Laura Miner

All of the dishes are jam-packed with flavor while still being a bit better for you than traditional picnic foods. So go ahead, indulge in these recipes at your next backyard cookout or picnic. Your taste buds will thank you!

BLT Salad (Photo Above)
Serves: 4
Imagine everything you love about the classic BLT sandwich, but with a refreshing, healthier twist! Every single element that makes a BLT so beloved is represented in this recipe, but this BLT is served in a veggie-packed salad form. Crispy bacon, fresh lettuce, juicy tomatoes, and crunchy croutons are paired together, then tossed in a creamy, rich, and herby dressing, made with a base of Greek yogurt! Every bite just gets better and better.

Dressing Ingredients:
1/2  cup nonfat plain Greek yogurt
2 tbsp mayonnaise
1 tbsp lemon juice
2 tbsp olive oil
1 clove garlic, minced
1/4 cup minced fresh herbs. Use any combination of parsley, dill, tarragon, and chives.
1/4 tsp salt & pepper

Salad Ingredients:
6 cups chopped lettuce
8 pieces bacon, cooked and cooled
1.5 cups croutons
1 cup diced tomatoes

Directions:
1. Prepare the dressing by whisking all the ingredients together. Store covered in the refrigerator until you’re ready to serve the salad.
2. Assemble the salad. Cut the bacon and tomatoes into bite-sized pieces. Add all the salad ingredients to a large bowl. Toss with the salad dressing and serve right away.

Notes:
• If you’re making this in advance, keep the dressing, bacon, and croutons separate until just before serving to keep it crunchy!
• For a lower fat option, use turkey bacon.
• Make it a complete meal by adding your favorite protein to the salad, like grilled chicken or hard boiled eggs.

Southwest Turkey Burgers
Serves: 4 
Inspired by bold southwest flavors, this turkey burger puts a healthier twist on a cookout classic. The burger is flavored with chipotle peppers and tons of herbs and spices for just the right amount of spicy kick. It’s all mellowed out with a cooling cilantro-lime avocado spread, your favorite toppings, and served on a toasty bun.

Burger Ingredients:
1 lb. ground turkey
1/4 cup minced cilantro
1/2 tsp each cumin, salt
1/4 tsp each garlic powder, onion powder, smoked paprika, chipotle powder
3 tbsp canned chipotles, minced
Optional toppings: lettuce, sliced tomato, monterey jack cheese
4 burger buns

Smashed Avocado Spread:
2 avocados
1 tbsp lime juice
2 tbsp minced cilantro
1/4 tsp salt

Chipotle Ketchup:
1/2  cup prepared ketchup, any kind
1/2  tsp apple cider vinegar
1/2  – 1 1/2 tsp chipotle powder

Directions:
1. To prepare the burger mixture, use your hands to mix together the ground turkey, cilantro, chipotles, and seasonings. Form into four patties. Place the burgers in the refrigerator to chill for about 30 minutes to help them firm up and stay together when transferring to the grill. 
2. Make the avocado mash. Cut open and remove the pits from the avocados.
Scoop out the flesh and place it in a bowl. Add lime juice, cilantro, and salt.
Use a fork to roughly smash the avocado and mix it together. Mix the chipotle ketchup ingredients together.
3. Mix the ketchup with apple cider vinegar and chipotle powder, starting with less and tasting until it’s the level of spicy that you enjoy.
4. Preheat a clean, well-oiled grill to 400°F. Place the burgers on the grill and cook for about 13-16 minutes total, carefully flipping halfway through. When the middle of the burger reaches 165°F, remove the burgers and set them aside.
5. Assemble and serve. Toast the buns. Spoon a few tablespoons of the avocado spread onto the bun, then layer the burger along with any other toppings you enjoy. Serve right away. 

Mediterranean-Inspired Chicken Skewers with Orzo & Feta Salad
Serves: 4-6 (About 8 Skewers)
This recipe is a celebration of all things Mediterranean, and it’s absolutely perfect on a hot summer day! Tender pieces of marinated chicken and thinly sliced summer squash, zucchini, and onions are grilled to perfection and served up on skewers. Plate it alongside a crowd-pleasing orzo salad tossed with crunchy vegetables and delicious feta cheese.

Best of all, the marinade pulls double duty—half will be used to marinate the chicken and half will be used as a vibrant dressing for the orzo salad!

Chicken Skewers Ingredients:
1 lb. chicken breasts
2 medium zucchini
2 medium summer squash, medium size
1/2 red onion

Marinade/Dressing Ingredients:
1/2 cup extra virgin olive oil
3 tbsp red wine vinegar
2 tbsp lemon juice
3-4 cloves garlic, minced
1 tsp dried oregano
1/2 tsp each of dried thyme, dill, and onion powder
1/4 tsp salt & pepper

Orzo Salad Ingredients:
3 cups cooked & cooled orzo
1/2 cup diced bell pepper
1/2  cup diced tomato
1 cup diced cucumber
1/2 cup crumbled feta cheese

Directions:
1. Make the marinade by whisking all the ingredients together.
2. Next, marinate the chicken. Cut the chicken in 1 inch cubes. Place them in a large bowl and pour half of the marinade on top, setting the other half of the marinade aside to use as a dressing later. Turn the chicken until all the pieces are coated.
Cover the bowl and set it aside to marinate for at least 30 minutes.
3. Meanwhile, make the orzo salad. Toss the orzo with the diced bell peppers, tomato, cucumber, feta cheese, and the reserved marinade/dressing. Season to taste with salt and pepper. Keep the salad covered and refrigerated until you’re ready to serve it.
4. Prepare the skewers. Cut the onion into ½ inch pieces. Using a mandolin or vegetable peeler, slice the zucchini and summer squash lengthwise to make long ribbons. Thread a piece of chicken, folded zucchini, squash, and onion onto the skewer. Repeat this process until the skewers are filled. 
5. Preheat a well-oiled grill to 400°F. Cook the skewers for 5-7 minutes per side, turning occasionally, until the chicken reaches an internal temperature of 165°F, per USDA.
6. Serve the skewers right away with the orzo salad.

Notes:
• Smaller zucchini and squash tend to work better in this recipe. Avoid large zucchini and squash since they are seedy.
• If using wooden skewers, soak them in water for about 30 minutes before using them to keep them from burning.
• Don’t pack the skewers too tightly. Leave a little bit of space between each element to ensure even cooking.  

The Best Celestial Events and Viewing Spots in Our Area

There’s no better time to polish your telescope and let the kids stay up a bit later. There are a number of celestial events taking place this summer and we still have our fingers crossed for another surprise aurora occurrence.

From breathtaking meteor showers to planetary alignments, the heavens promise a spectacular show. Here’s your guide to the best stargazing locations, upcoming astronomical events, and tips on how to make the most of your sky-watching experience this summer.

Top Stargazing Locations in our Area

1.  Dark Sky Parks: Virginia State Parks has four parks designated as International Dark Sky Parks by the International Dark-Sky Association (IDA)—Staunton River State Park, James River State Park, and the recently added Natural Bridge and Sky Meadows State Parks.

2.  Claytor Nature Center: Located in Bedford, the Claytor Nature Center is a 491-acre oasis that’s tucked away near the mountains. They also have the Belk Astronomical Observatory for incredible stargazing opportunities.

3.  Blue Ridge Parkway: As we learned during the aurora phenomenon in May, the Blue Ridge Parkway offers prime stargazing and nighttime visibility away from any light pollution. Just be mindful driving on the windy roads in the dark.

Upcoming Astronomical Events

July 28-29: Delta Aquarids Meteor Shower Peak – The Delta Aquarids can produce up to 20 meteors per hour at its peak. It is produced by debris left behind by comets Marsden and Kracht. The shower runs annually from July 12 to August 23 but peaks this year on the night of July 28 and morning of July 29. The second quarter moon will block many of the fainter meteors this year, but if you are patient, you should still be able to catch some in a dark location after midnight. Meteors will radiate from the constellation Aquarius but can appear anywhere in the sky.

August 11-13: Perseid Meteor Shower Peak – The Perseid meteor shower, one of the most anticipated events of the year, will peak around August 11-13. During its peak, stargazers can expect to see up to 60 meteors per hour. The best viewing time is after midnight, and it’s advisable to find a dark spot away from city lights.

September 8: Saturn at Opposition – On September 8, Saturn will be at opposition, meaning it will be directly opposite the Sun in the sky. This is the best time to view and photograph the ringed planet as it will be its brightest and most visible. A telescope will enhance this experience, revealing Saturn’s rings and some of its moons.

August 19: Full Moon – The full moon in August, known as the Sturgeon Moon, will illuminate the night sky. While the brightness of the full moon can hinder the visibility of other celestial objects, it provides a perfect opportunity for moon-gazing and lunar photography.

DIY Guide for Stargazing

Building a Simple Telescope: For those new to stargazing, constructing a simple telescope can enhance the experience. You’ll need two lenses: a convex lens (with a focal length of about 1000mm) and an eyepiece lens (with a focal length of about 25mm). Mount these lenses in a cardboard tube, ensuring they are aligned correctly. This basic telescope can magnify celestial objects and make features of the moon and planets more discernible.

Using Star Identification Apps: Modern technology offers several apps to assist in identifying stars and constellations:

• Star Walk 2: This app uses augmented reality to show the stars and constellations in real-time. Simply point your phone at the sky and explore.

• SkySafari: With detailed information on planets, stars, and celestial events, SkySafari is perfect for both beginners and experienced stargazers.

• Night Sky: This app not only identifies stars but also provides notifications for upcoming celestial events.  

Tips for Optimal Viewing

• Dark Adaptation: Allow your eyes to adjust to the darkness for about 20-30 minutes before stargazing.

• Weather Check: Clear skies are essential, so check the weather forecast and choose a night with minimal cloud cover.

• Comfort: Bring a blanket or reclining chair, and dress warmly as summer nights can get cool.

• Safety: Always let someone know where you are going and take a buddy with you. Do not trespass on private property and do not drive while tired.