Pet Safety During July 4th Fireworks

Tips and Advice on How to Keep Pets Calm and Safe

Independence Day is a time of celebration, marked by barbecues, parades, and, most notably, fireworks. While these explosive displays of patriotism can be a delight for many humans, they often spell terror for our furry friends. The loud noises and bright flashes can cause significant stress, anxiety, and even physical harm to pets. Ensuring their safety and comfort during this time is crucial. Here are some comprehensive tips and advice on how to keep pets calm and safe during fireworks displays.

Understanding Pet Anxiety

Pets, particularly dogs and cats, have a heightened sense of hearing. What might sound like a distant boom to us can be a deafening explosion to them. This intense noise can trigger fear and anxiety, leading to behaviors such as trembling, hiding, whining, barking, or even trying to escape. In severe cases, the stress can cause health issues such as digestive problems or heart conditions.

Preparation is Key

1. Create a Safe Haven

Before the fireworks begin, prepare a safe and comfortable space for your pet. This can be a quiet room in your house where they feel secure. Equip the area with their favorite toys, blankets, and a cozy bed. The idea is to create a sanctuary where they can retreat from the noise.

2. Acclimate Your Pet

In the days leading up to the Fourth of July, help your pet get used to the sounds of fireworks. There are various recordings and soundtracks available online that mimic the noise of fireworks. Play these at a low volume initially and gradually increase the sound, pairing the experience with positive reinforcement such as treats or playtime. This can help desensitize your pet to the noise.

3. Update Identification

Ensure your pet’s ID tags and microchip information are up to date. In the unfortunate event that your pet escapes, accurate identification increases the chances of a safe return.

Managing the Day

1. Exercise Early

Give your pet plenty of exercise earlier in the day. A tired pet is generally a calmer pet. For dogs, a long walk or vigorous play session can help expend excess energy. For cats, interactive play with their favorite toys can help tire them out.

2. Keep Pets Indoors

As the evening approaches and the likelihood of fireworks increases, bring your pets indoors. Even if your pet is used to being outside, the unpredictability of fireworks can cause them to panic and run away.

3. Close Windows and Curtains

Reduce the noise and visual impact of fireworks by closing windows and drawing the curtains or blinds. This can help muffle the sound and block the flashes of light that can also be startling.

4. Background Noise

Use background noise to help drown out the sound of fireworks. Turn on the TV, play some calming music, or use a white noise machine. This can provide a soothing auditory backdrop that helps to mask the disruptive sounds of fireworks.

Calming Techniques

1. Comforting Your Pet

Stay with your pet during the fireworks if possible. Your presence can provide a great deal of comfort and reassurance. However, be mindful of your own reactions. Pets can pick up on our emotions, so try to remain calm and composed.

2. Use of Anxiety Aids

Consider using pet-safe anxiety aids such as Thundershirts, which apply gentle pressure to help calm anxious animals. There are also various natural remedies and supplements available, such as CBD oil, valerian root, and chamomile. Consult with your veterinarian before giving your pet any new supplements.

3. Professional Help

For pets with severe anxiety, a consultation with a veterinarian or a professional animal behaviorist might be necessary. In some cases, prescription medications can be prescribed to help manage extreme stress.

Post-Fireworks Care

1. Check for Injuries

After the fireworks have ended, check your pet for any injuries or signs of stress. If your pet appears to be in distress or shows symptoms of anxiety that don’t subside, contact your veterinarian for advice.

2. Return to Routine

Reestablishing your pet’s routine can help them feel more secure. Engage in normal activities such as feeding, playtime, and walks to reassure your pet that everything is back to normal.

Long-Term Solutions

1. Behavioral Training

Consider long-term behavioral training for pets with recurring anxiety issues. Techniques such as counter-conditioning and desensitization can be very effective but require time and patience.

2. Soundproofing Your Home

For pet owners in areas with frequent fireworks or loud noises, investing in soundproofing solutions for your home might be beneficial. There are various products available that can significantly reduce the amount of noise entering your home.

The Fourth of July should be a joyous occasion for all members of the family, including our pets. By taking proactive steps to prepare and protect our furry friends, we can ensure that they remain calm and safe during the celebrations. Understanding their needs, providing comfort, and seeking professional advice when necessary are key components in managing pet anxiety. With careful planning and consideration, we can enjoy the festivities while keeping our pets’ well-being in mind.

RELATED: Pet Grooming Made Easy

Banana Oat Pancakes: An Easy, Gluten Free Breakfast

If you’re tired of the same hard boiled eggs, toast, and fruit for your morning weekday meal prep or you’re looking to shake up your weekend breakfast game, we have an easy, gluten free breakfast recipe for you to try. These banana oat pancakes contain zero refined flour and are naturally sweetened—making them perfect for the entire family, even your littlest ones.

This recipe can be doubled or tripled so you have extra for the freezer for quick, grab-and-go breakfasts.

Ingredients:

1 cup rolled oats
2 ripe bananas
2 large eggs
1 teaspoon baking powder
1 teaspoon ground cinnamon
1 teaspoon vanilla extract
1 tablespoon honey or maple syrup (optional)
Fresh berries (for serving)

Directions

Prepare the Batter:
- Place the rolled oats in a blender or food processor and blend until they form a fine flour-like consistency.
- Add the bananas, eggs, baking powder, cinnamon, vanilla extract, and honey or maple syrup (if using) to the blender.
- Blend until the mixture is smooth and well combined. Let the batter rest for 5 minutes to thicken slightly.
Cook the Pancakes:
- Heat a non-stick skillet or griddle over medium heat. Lightly grease with a small amount of oil or cooking spray.
- Pour about 1/4 cup of batter onto the skillet for each pancake. Use the back of a spoon to spread the batter into a circle if needed.
- Cook for 2-3 minutes until bubbles form on the surface of the pancake and the edges start to look set.
- Flip the pancake and cook for another 2-3 minutes until golden brown and cooked through.
- Repeat with the remaining batter.
Serve:
- Serve the pancakes warm, topped with fresh berries and additional honey or maple syrup if desired.

Tips:

For extra fluffiness, you can separate the eggs and whip the egg whites until soft peaks form before folding them into the blended batter.
If you prefer a chunkier texture, you can mash the bananas by hand and mix them with the oat flour and other ingredients in a bowl instead of blending.
These pancakes can be frozen for a quick breakfast option. Simply reheat in the microwave or toaster.

RELATED: Cheers to celery juice

The Importance of Rest Days in a Balanced Lifestyle

We live in a world that glorifies hustle culture, where constant productivity is celebrated, and rest is often perceived as a luxury rather than a necessity. However, emerging research and expert opinions suggest that rest days are not just beneficial but crucial for maintaining both physical and mental well-being. Understanding the importance of rest days can significantly impact how we approach our daily routines and long-term health.

Physical Recovery and Performance

Rest days play a fundamental role in physical recovery, particularly for those engaged in regular exercise or athletic training. During physical activity, especially intense workouts, our muscles undergo stress and microscopic damage. This is a normal part of the strengthening process, but it requires adequate recovery time to repair and grow stronger. Without sufficient rest, muscles can become overworked, leading to fatigue, decreased performance, and a higher risk of injury. Rest days allow for the necessary repair processes, such as the rebuilding of muscle tissue and replenishment of energy stores, to occur effectively.

Moreover, rest days contribute to improved overall performance. Athletes and fitness enthusiasts often find that their abilities, such as strength, endurance, and agility, are enhanced when they incorporate regular rest into their training regimen. This is because the body, when given time to recover, can function at its optimal capacity, thereby improving the outcomes of subsequent workouts.

Mental Health and Cognitive Function

Rest days are equally important for mental health. Constantly pushing oneself without breaks can lead to burnout, stress, and mental exhaustion. Mental fatigue can impair cognitive functions, including concentration, memory, and decision-making abilities. Taking time to rest helps in resetting the mind, reducing stress levels, and improving overall mental clarity.

Additionally, rest days provide an opportunity for introspection and mental relaxation. Activities such as meditation, leisurely walks, or simply engaging in a favorite hobby can significantly enhance one’s mental state. This mental downtime is essential for emotional regulation and can lead to better problem-solving skills and creative thinking.

Hormonal Balance and Immune Function

Our bodies rely on a delicate hormonal balance to function correctly, and rest plays a crucial role in maintaining this balance. Intense physical activity triggers the release of stress hormones like cortisol. While cortisol is essential for managing stress, chronic elevation due to insufficient rest can lead to negative health outcomes, such as suppressed immune function, increased susceptibility to illness, and disrupted sleep patterns.

Rest days help in regulating the production of cortisol and other hormones, ensuring that the body’s systems operate smoothly. Adequate rest supports the immune system, making the body more resilient to infections and diseases. This balance is critical not only for those who are physically active but for anyone looking to maintain overall health.

Enhancing Long-Term Sustainability

Incorporating rest days into one’s routine is not just about short-term benefits but also about long-term sustainability. The notion that “more is better” often leads individuals to overtrain or overwork themselves, which can result in chronic injuries, prolonged fatigue, and eventual disengagement from physical activities. By acknowledging the importance of rest, individuals can create a balanced approach to their health and fitness regimes, promoting longevity and continuous engagement.

Rest days also foster a healthier relationship with exercise and work. Instead of viewing rest as a sign of weakness or lack of discipline, understanding its necessity can lead to more mindful and intentional practices. This shift in perspective encourages sustainable habits that contribute to overall well-being and life satisfaction.

The Psychological Benefits of Scheduled Downtime

Scheduled downtime is not merely about avoiding physical burnout; it also has profound psychological benefits. Knowing that there is a planned break can reduce anxiety and stress associated with continuous performance pressure. This anticipation of rest can improve motivation and focus during active periods, as the body and mind are aware that relief and relaxation are forthcoming.

Moreover, scheduled rest encourages a more balanced lifestyle. It allows individuals to engage in activities and pursuits outside of their regular routines, fostering personal growth and fulfillment. This holistic approach to rest can enhance one’s quality of life, creating a more harmonious balance between work, physical activity, and leisure.

Embracing the Power of Rest

In a world that often values constant activity and achievement, it is crucial to recognize the inherent power of rest. Rest days are not a sign of weakness but a testament to understanding and respecting the body’s and mind’s needs. They are essential for physical recovery, mental health, hormonal balance, and long-term sustainability. By integrating rest into our daily lives, we not only improve our performance and well-being but also cultivate a healthier, more balanced lifestyle. Embracing rest is embracing the fundamental truth that sometimes, the most productive thing we can do is to pause and allow ourselves to recover. This mindful approach to rest can ultimately lead to greater fulfillment and a deeper appreciation of our capabilities and achievements.

The Intricate Link Between Gut Health and Physical Performance

In recent years, the spotlight on gut health has intensified, revealing its profound impact on various aspects of our well-being. One area gaining significant attention is the relationship between gut health and physical performance. This intricate connection highlights how a well-balanced gut can enhance athletic abilities and, conversely, how physical activity can influence our microbiome. Understanding this interplay not only offers insights into optimizing performance but also underscores the importance of maintaining a healthy gut.

Gut Health: The Foundation of Physical Well-Being

The human gut, home to trillions of microorganisms collectively known as the microbiome, plays a critical role in our overall health. These microorganisms aid in digestion, support the immune system, and even influence mood and mental health. More recently, researchers have uncovered that the gut microbiome significantly impacts physical performance. A healthy gut microbiome ensures efficient nutrient absorption, vital for athletes and physically active individuals who rely on optimal nutrition for energy and recovery. Furthermore, the gut produces short-chain fatty acids (SCFAs) like butyrate, which have anti-inflammatory properties, potentially reducing exercise-induced inflammation and aiding in faster recovery.

Exercise: A Catalyst for a Healthy Microbiome

Physical activity is not just beneficial for muscle strength and cardiovascular health; it also positively influences gut health. Regular exercise promotes the growth of beneficial bacteria in the gut. Studies have shown that physically active individuals tend to have a more diverse microbiome compared to sedentary people. This diversity is crucial as it is associated with a more robust and resilient gut ecosystem. Exercise also enhances gut motility, reducing the risk of constipation and ensuring a more efficient digestive process. Additionally, the increased blood flow during physical activity delivers more oxygen to the gut, supporting the growth and maintenance of a healthy microbiome.

The Microbiome’s Role in Enhancing Athletic Performance

The gut microbiome’s influence extends beyond digestion and nutrient absorption; it directly impacts athletic performance. Certain gut bacteria produce metabolites that enhance muscle function and endurance. For instance, a strain of bacteria called Veillonella has been found to convert lactate, a byproduct of intense exercise, into propionate, which can be used by muscles for energy. This conversion helps delay fatigue and improve endurance. Moreover, a healthy microbiome supports the body’s immune system, reducing the likelihood of infections that can disrupt training schedules and performance.

Diet: The Bridge Between Gut Health and Physical Performance

Diet plays a pivotal role in shaping the gut microbiome, which in turn affects physical performance. Athletes often follow specific dietary regimens to enhance their performance, but it is equally important to consider how these diets impact gut health. A diet rich in fiber, fruits, vegetables, and fermented foods supports a diverse and healthy microbiome. Conversely, high-fat, low-fiber diets can negatively impact gut health, leading to dysbiosis (an imbalance in the microbiome) and impaired performance. Probiotic and prebiotic supplements have gained popularity for their potential to support gut health, but it is essential to approach them with caution and ideally under professional guidance to ensure they complement the athlete’s overall dietary plan.

Personalizing Gut Health for Optimal Performance

Understanding the unique composition of an individual’s microbiome can pave the way for personalized nutrition and exercise plans tailored to optimize gut health and, consequently, physical performance. Advances in microbiome testing allow for detailed analysis of an individual’s gut bacteria, providing insights into which dietary and exercise interventions may be most beneficial. Personalized approaches consider factors such as genetic makeup, lifestyle, and specific performance goals, making them more effective than one-size-fits-all recommendations.

Embracing the Gut-Performance Connection

The connection between gut health and physical performance underscores the importance of a holistic approach to health and fitness. Athletes and physically active individuals should not only focus on training and nutrition but also prioritize maintaining a healthy gut. This involves adopting a balanced diet rich in fiber and fermented foods, staying hydrated, managing stress, and engaging in regular physical activity. As research continues to unravel the complexities of the gut microbiome, it is becoming increasingly clear that a healthy gut is a cornerstone of peak physical performance.

Embracing this connection not only benefits athletes but also anyone seeking to improve their health and fitness, highlighting the profound wisdom in the adage: “Trust your gut.”

Fitness Nutrition: Fueling Your Workouts

Achieving your fitness goals isn’t just about putting in the sweat at the gym or on the track; it’s also about what you put into your body. Nutrition plays a pivotal role in fueling your workouts, whether you’re lifting weights, going for a run, practicing yoga, or even just getting your daily step count in. But did you know that different workouts and activity levels require different foods and nutrient levels to ensure optimal performance? We’ve got the facts on fitness fuel:

1. Pre-Workout Nutrition: Powering Up

Before you hit the gym or start your workout routine, it’s essential to fuel your body adequately. Your pre-workout meal should ideally consist of a combination of complex carbohydrates and protein to provide energy and support muscle function. Here are some pre-workout meal ideas tailored to different types of workouts:

Strength Training: A banana with a tablespoon of almond butter or a small serving of Greek yogurt with berries and a sprinkle of granola can provide the right balance of carbs and protein for strength-focused workouts.

Endurance Activities:Opt for a whole grain toast with avocado or a small bowl of oatmeal topped with nuts and a drizzle of honey to sustain your energy levels during long runs or cardio sessions.

Yoga: Keep it light with a fruit smoothie made with yogurt, spinach, banana, and a scoop of protein powder for a refreshing pre-yoga boost.

2. During Workout Hydration: Stay Hydrated

Hydration is key to maintaining performance and preventing fatigue during your workouts. Remember to drink water before, during, and after your exercise sessions. For longer or more intense workouts, consider incorporating electrolyte-rich beverages or sports drinks to replenish lost minerals and support hydration.

Tip! Skip the added ingredients in many store-bought electrolyte drinks and make your own at home instead.

Homemade Electrolyte Drink

Ingredients
1 1/2 to 2 cups water
Juice of 1/2 lemon
1/8 to 1/4 tsp sea salt
2 tsp local honey (raw if available)

Directions
1. Add everything to a jar that has a lid (such as a Mason jar), close the lid, and shake well to combine.
2. Store your drink in the refrigerator for up to a week.

3. Post-Workout Recovery: Replenish and Repair

After a strenuous workout, your body needs nutrients to recover, repair muscles, and replenish glycogen stores. Focus on consuming a combination of protein and carbohydrates within 30 to 60 minutes post-exercise to optimize recovery.

Strength Training: Grilled chicken breast with sweet potatoes and steamed broccoli or a quinoa salad with chickpeas and mixed vegetables can provide the protein and carbs needed for muscle recovery.

Endurance Activities: Try a tuna wrap with whole grain tortillas or a protein-packed smoothie with fruits, spinach, and a scoop of whey protein to refuel after a long run or intense cardio session.

Yoga: Nourish your body with a bowl of Greek yogurt topped with fruits, nuts, and a drizzle of honey or a whole grain toast with scrambled eggs and avocado for a balanced post-yoga meal.

4. Snack Smart: Fueling Between Workouts

In between meals, choose nutrient-dense snacks to keep your energy levels steady and support muscle recovery. Opt for options like:

• Greek yogurt with berries
• A handful of nuts and seeds
• Hummus with veggie sticks
• Cottage cheese with fruit
• Protein bars or shakes (choose ones with minimal added sugars)

5. Listen to Your Body: Individualize Your Nutrition

Remember that everyone’s nutritional needs may vary based on factors such as age, gender, activity level, and fitness goals. It’s crucial to listen to your body’s cues and adjust your nutrition accordingly. Consulting with a registered dietitian or nutritionist can also provide personalized guidance tailored to your specific needs and preferences.

What’s the Skinny?

A physician weighs in on the pros and cons of popular weight loss medication Wegovy

By Grace Silipigni

No two weight loss journeys are the same. Some people easily shed pounds by making simple lifestyle changes while those genetically predisposed to weight gain struggle to reduce the number on the scale. When improving dietary and exercising habits doesn’t yield results, what are your options?

Wegovy, more commonly known as Ozempic, has garnered significant attention for its effectiveness in helping users lose weight. The pharmaceutical drug promises patients up to a 15% reduction in body mass by slowing digestion and suppressing appetite.

The self-administered semaglutide injection has been dubbed a miracle drug by celebrities and TikTok influencers and has even been adopted as the driving force behind WeightWatcher’s GLP-1 Program.

Is this blockbuster drug the universal answer to weight loss woes, or should users proceed with caution?

Dr. Sheba Mohsin, board certified family medicine physician and diplomate of the American Board of Obesity Medicine, sheds light on the rise of Wegovy in the following interview.

Lynchburg Living: What is the difference between Ozempic and Wegovy?

Dr. Sheba Mohsin: Ozempic and Wegovy are both GLP-1 agonists and are the same medication, however they have acquired indications for different conditions. Ozempic is approved for type 2 diabetes management and Wegovy for weight loss assistance.

What exactly is GLP-1?

GLP-1 is a hormone that is secreted in everyone’s gastrointestinal (GI) system and the purpose is to curb appetite. It also works by slowing down the body’s digestion process. So, because food is in there longer, people feel full for longer periods and eat less.

Since GLP-1 is universal, can anyone interested in losing weight be prescribed Wegovy?

No. Qualifications for weight loss medications are very specific to the patient. We base our recommendations on a patient’s body mass index (BMI) and pre-existing health conditions. For BMI, 18.5-24.9 is healthy, anything between 25-30 is overweight and above 30 is obese. Patients who are in the 25-30 BMI range and have more than one weight-related illness (hypertension, type 2 diabetes, etc.) qualify for prescription weight loss medication. When recommending medication,
pre-existing conditions play a role in what medications are recommended to support the best outcomes with minimal side effects.

Users say “Ozempic Face” is one of the drug’s biggest drawbacks. Have your patients experienced this side effect?

Sudden weight loss can occur, which is where the gaunt “Ozempic Face” comes from. We often see the satiety effect makes patients feel nauseated [too]. I would estimate that 60-70% of my patients report this symptom.

In addition to the immediate symptoms you mentioned, what are the long-term effects of semaglutide injections?

At this time, the long-term side effects are unclear, which makes the consultation and prescription from a medical expert that much more necessary. There are also studies currently examining how these medications impact muscle mass. The current theory is that because you feel full longer, your muscles may not be receiving the nutrition they need to maintain strength.

Speaking of nutrition, how important are diet and exercise when combined with a weight loss medication?

Lifestyle changes are an integral part of every weight loss journey. As a medical provider, I like to look at weight loss as a catalyst for bigger changes in a patient’s daily decisions such as nutrition and exercise with medication as an optional supplement to the plan. Nutrition is one of the most important factors that determine weight loss. Increasing the amount of protein and healthy sugars (like fruit) in combination with other nutrition-dense calories can support gradual weight loss. Additionally, a consistent exercise routine is a valuable asset.

When does medication become the preferred avenue for weight loss?

When asked by a patient about receiving a prescription for any weight loss medication, it is a moment to pause and learn more about my patient’s current lifestyle and discuss potential adjustments that can be made to support weight loss before relying on medications like this to ensure the best health outcomes. If, after working through lifestyle changes, we find more support is needed to achieve a healthy weight, we begin to explore medication options.

Speaking specifically to your expertise in family medicine, what can families do to encourage healthy habits for all members?

Diet and exercise continue to be the biggest factors in a family’s overall well-being. Obesity prevalence in children is on the rise and when a child has a high BMI or is in the 97-99 percentile for their age group for weight, then it is time to talk about current health habits.

Ask The Expert On Alpha-Gal Allergy Treatment

Read It & Try It!

Recipes from this issue for you to enjoy

Sweet Cornbread Biscuits

Photo Above. Recipe courtesy Chef Candace Vinson, pg. 63.
Serves: 8-10

“The aroma of fresh yeast from the nearby bread factory always filled the air with a delightful scent, bringing warmth and comfort to my childhood in Portsmouth, Virginia.” – Chef Candace Vinson

Ingredients
1/4 cup warm water
1 tsp granulated sugar
2 1/4 tsp rapid yeast
1 1/2 cup all purpose flour
1 cup masa corn flour
1 tsp baking powder
1/2 tsp baking soda
1 tbsp granulated sugar
1 tsp kosher salt
1/4 cup unsalted butter, cut into small pieces + 1 tbsp for brushing
1/4 cup butter flavored shortening (Candace prefers Crisco)
1 cup buttermilk + 1 tbsp for brushing
1 tbsp honey

Directions
1. In a large bowl, combine warm water, sugar, and yeast. Let proof till foamy.
2. In a large mixing bowl, combine all dry ingredients and blend till fully combined.
3. To the dry mix, add butter and shortening. Using your hands or a biscuit cutter,
crumble butter shortening till the mix resembles rocky sand.
4. Make a well in the center of the flour
mixture and add buttermilk and yeast mixture. Gently fold till completely mixed.
5. Lightly flour a work surface and turn the dough out onto the surface.
6. Gently knead the dough to incorporate all the crumbs.
7. Pat the dough out into a 1-inch thick rectangle.
8. Using a floured bench scraper or biscuit cutter, cut your biscuits into desired shapes. You should yield 8-10 biscuits.
9. Lightly grease a sheet pan and place your biscuits about 1/2 inch apart.
10. Cover the pan loosely with plastic wrap and place in a very warm, sunny draft-free location. Let rise for 1 hour.
11. Preheat the oven to 400 F.
12. Once the biscuits have doubled in size, remove plastic wrap and gently brush the tops with 1 tbsp of buttermilk.
13. Bake for 12-14 minutes. While the cornbread biscuits are baking, melt the remaining butter and honey.
14. Remove the biscuits from the oven and brush the biscuits with the honey mix. Sprinkle with a little kosher salt if desired.

Black-Eyed Pea, Shrimp, and Chicken Stew with Crab Rice

Recipe courtesy Chef Candace Vinson, pg. 63.

Serves: 8

“Having a busy schedule, leftovers are essential. This dish is one that I can rely on when I come home after a busy shift. Plus, it’s all the flavors of home” – Chef Candace Vinson

Ingredients
1 cup canola or grapeseed oil
1 1/2 cups all purpose flour
1 pound chicken thighs, boneless, skinless, chopped (You can pre-season if desired)
1 pound medium raw shrimp, peeled (reserve shells and tails)
1 smoked turkey wing or leg
1 pound mustard greens, washed, rough chopped
32 oz chicken stock
2 cups onion, diced, reserved scraps
2 cups green bell pepper, diced
1 cup celery, diced, reserve scraps
4 cloves garlic, minced
3/4 cup black eyed peas, canned or frozen
1 cup canned diced tomatoes, drained
1 cup okra, cut
2 bay leaves
4 sprigs of fresh thyme
Salt to taste
Crushed red pepper to taste

Directions
1. In a small stock pot, combine smoked turkey, shrimp shells, chicken Stock, 2 sprigs of thyme, 1 bay leaf and all vegetable scraps. Bring to boil and reduce to simmer for 1 hour.
Add 1-2 cups of water if the liquid has reduced too much.
2. To a large pot on medium low heat, add oil and flour. With a rubber spatula, stir constantly until mixture resembles peanut butter. Be careful not to burn.
3. To the roux mixture, add celery, onions, green peppers, and garlic. Stir till vegetables are fragrant.
4. Carefully remove the smoked turkey and set aside to cool. Strain your smoked turkey stock (discard vegetables) into the roux mixture and whisk till fully combined and the broth is smooth (no clumps).
5. Add your black eyed peas, tomatoes, diced chicken, bay leaf, thyme, okra, and mustard greens. Allow stew to simmer for 30-45 minutes or until black eyed peas are tender.
6. Carefully shred your smoked turkey meat and discard the bones. Add shredded meat to stew.
7. Add your shrimp, salt, and pepper to stew and cook until shrimp are pink and fully cooked.
8. Divide stew into serving bowls and top with crab fried rice.

Crab Fried Rice

Recipe courtesy Chef Candace Vinson, pg. 63.

Serves: 8

Ingredients
1/4 cup canola or grapeseed oil
4 cup cooked, day old jasmine rice
1/2 cup crab claw meat
1 cup green onions, small diced
1 tsp onion powder
1 tsp garlic powder
Salt and pepper, to taste

Directions
1. In a wok or large fry pan on medium high heat, add oil.
2. To the oil, add crab and green onion and stir until heated thoroughly.
3. Add rice and remaining seasonings.
4. Toss ingredients in the pan ensuring the rice is broken up (we don’t want clumpy rice).
5. Remove from heat and serve 1/2 cup portion on top of bowled stew.

Nepali-Inspired Chicken Curry

Recipe courtesy Burton Dining Hall at University of Lynchburg, pg. 53.

Serves: 6

Ingredients
2 pounds chicken thighs (cut into roughly 1-inch chunks)
3 cups chopped onion
3 cups chopped tomato
2 tbsp chopped garlic
2 tbsp chopped ginger
2 deseeded habanero chilies (depending on size, or omit or use jalapeños for less heat)
1 bundle cilantro (chopped)
8 oz plain Greek yogurt
1 tbsp red Kashmiri chili powder (can substitute with paprika mixed with cayenne pepper)
1 tbsp turmeric
1 tbsp cumin powder
2 tbsp curry powder
6 bay leaves
2 tsp salt
2 tsp pepper

Directions
1. Combine chopped tomatoes, onions, cilantro, garlic, ginger and chiles in your blender/food processor. Blend/pulse until smooth and set aside.
2. Set frying pan to medium heat and pour in enough oil to coat the
bottom of the pan.
3. Once oil is hot, add spices and fry for roughly 2 minutes.
4. Add blended vegetables.
5. Cook until sauce starts to thicken.
6. Reduce heat and add yogurt. Mix until fully incorporated.
7. Remove curry sauce from pan and set aside. Rinse frying pan and apply to high heat, once again coating the bottom of your frying pan with oil.
8. Once oil is hot, add in chicken thigh chunks. Season with salt and pepper.
9. Cook until browned.
10. Reduce heat to a simmer and (slowly) pour curry sauce back into the pan and cover. Simmer until chicken is fully cooked.
11. Serve over rice with lots of chopped cilantro and enjoy!

4 Local Ways to Celebrate Mom This Year

Mother’s Day is just around the corner and now is the time to start planning a unique, locally focused day to help any mother in your life feel the most celebrated. Here are four ways to celebrate mom this year right in our own backyard.

Picnic at Peaks of Otter
Take your mom for a scenic drive to Peaks of Otter on the Blue Ridge Parkway. Pack a delicious picnic with her favorite foods, enjoy the stunning views of the mountains, or take a leisurely hike together.

The Peaks of Otter Picnic Area offers 58 picnic tables and grills scattered along a half mile of Little Stony Creek. The picnic sites range from small, cozy tables alongside the creek to large expansive sites perfect for a larger crowd.

Many of the sites have a charcoal grill for you to prepare your mom’s favorite cookout foods. All tables and sites are available on a first come, first served basis. The Peaks of Otter Picnic Area is an open-air area with no covered tables or seating during inclement weather. The picnic area is open seasonally starting in May—just in time for Mother’s Day.

There are a number of hikes around the area, ranging from the stunning and strenuous Sharp Top hike to an easy and meandering stroll around Abbott Lake.

Artistic Workshop
Enroll in an art workshop together at the Academy Center of the Arts. They often offer one-day workshops where you can learn a new artistic skill like painting, pottery, or jewelry making.

Upcoming classes include a highly-anticipated Lego Architecture Workshop, Pottery Basics, Summer Palette Painting, and more.

Historical Tour
Explore Lynchburg’s rich history with a self-guided or staff-guided tour of historic sites like the Old City Cemetery or the Lynchburg Museum. Many tours offer fascinating insights into the city’s past.

Old City Cemetery is an extraordinary 27-acre public garden and history park. Despite being an active place of burial and remembrance, it is one of the busiest and most popular attractions in the City.

Established in 1806, Old City Cemetery is the oldest municipal cemetery in Virginia still in use today. A village of five small museums helps to tell the stories of the diverse population of nearly 20,000 buried here. The grounds are also filled with hundreds of varieties of native and heirloom plants, including the largest public collection of antique roses in the state of Virginia. Their gates are open dawn to dusk, every day of the year.

The Lynchburg Museum System manages the official history museums and archives of the City of Lynchburg. The Museum System is responsible for operating two museums: the Lynchburg Museum at the Old Court House and Point of Honor, the historic site on Daniel’s Hill. These museums care for over 40,000 artifacts and share the diverse stories of three centuries of local history.

Or, opt for a Curious History Walking Tour, an hour-long journey into the depths of the city of the Seven Hills. Tour guests have the option to attend a public tour; a private tour, where groups can bring their friends and family; or even create a custom experience such as hiring a performer to host a personal event or enjoy a custom tour/experience created for a business.

Gourmet Cooking Class
Sign up for a gourmet cooking class in the Flour District’s Teaching Kitchen. Classes include pasta making, baking skills, culinary basics, wine tasting events, and much more. Classes are taught by local industry professionals, who are experts in their field.

Upcoming classes include cupcake decorating, ravioli making, pizza making, and baking 101. Registration usually fills up quickly, so peruse the available classes soon to secure a class in time for Mother’s Day. Private classes are also available.

The Magnificent Mineral: Exploring the Power of Magnesium

Whether it’s the social media algorithm, a sign of the times, or everyone is wisening up to the benefits of homeopathic medicine and holistic healing (or all of the above), “magnesium” is being referred to left and right. It’s a term that’s become synonymous with overall well-being, much like adaptogens were just a few years ago.

But what is magnesium exactly and how does it support our well-being? Is it a substance that’s naturally occurring in our diets or do we need to rely on supplements? Is it all trend and no truth? We’re here to dig in.

Understanding Magnesium

According to the National Institutes of Health, magnesium is “an abundant mineral in the body, is naturally present in many foods, added to other food products, available as a dietary supplement, and present in some medicines (such as antacids and laxatives).” It’s a vital mineral that helps our bodies break down and utilize protein, it helps our bodies regulate sugar, supports our muscle and nervous system, and helps keep blood pressure under control.

In short, this powerhouse mineral does a lot for our bodies—so much so that you would notice if you were extremely low on magnesium. According to the Cleveland Clinic, most people are slightly low in magnesium—much like the average American is deficient in Vitamin D (35% of Americans, to be exact). Slightly decreased levels of magnesium could cause muscle spasms, fatigue, loss of appetite, nausea, and stiffness. However, if left untreated, magnesium deficiency could get worse and lead to abnormal heart rhythms, numbness and tingling, personality changes, and, in the worst cases, seizures. It’s reported that those at the highest risk of magnesium deficiency are those with gastrointestinal diseases such as Chrons and celiac disease, individuals with Type 2 diabetes, and individuals with alcohol use disorder.

It’s important to note that magnesium deficiency can only be found via a blood test, so talk with your doctor before taking any supplements or making drastic dietary changes.

Magnesium in Homeopathy
“Magnesium Phosphate known as ‘mag phos’ is our go-to mineral cell salt that is an incredible antispasmodic remedy,” explained Kari Wagner, owner of TapRoots. “Neuralgia pains like intense spasms or sharp cramps tend to respond well to mag phos.”

Magnesium is often used in homeopathic medicine to treat ailments that are commonly occurring on the right side of the body as well as irritability, emotional oversensitivity, abdominal cramping, painful periods, writer’s cramp, or sciatic pain.

“In homeopathy, mag phos is taken orally as a tablet that dissolves under the tongue,” Wagner continued. “The tablets can be dissolved in water and taken that way as well.”

Exploring Different Sources of Magnesium

In addition to supplementary sources of magnesium, natural food sources are also rich in magnesium. Greens, nuts, seeds, dry beans, whole grains, wheat germ, wheat, and oat bran are all exceptional sources of magnesium and can naturally contribute to the recommended 400-420 mg per day of magnesium for men and 310-320 per day for women. In fact, the highest source of magnesium is pumpkin seeds, offering a whopping 168 mg of magnesium per one ounce serving.

In addition to increasing your intake of magnesium rich foods, you could also make lifestyle adjustments such as a weekly soak in an Epsom salt bath, drinking natural electrolyte drinks, and cutting back on alcohol consumption.

Magnesium-Rich Salad

A delicious and nutritious recipe that includes dark greens, pumpkin seeds, and whole grains while being rich in magnesium is a Quinoa Salad with Spinach, Kale, and Pumpkin Seeds. Here’s a simple recipe to try:

Ingredients:

1 cup quinoa
2 cups water or vegetable broth
2 cups fresh spinach, chopped
2 cups kale, chopped
1/2 cup pumpkin seeds (pepitas), toasted
1/4 cup dried cranberries (optional)
1/4 cup crumbled feta cheese (optional)
Salt and pepper to taste

For the dressing:

1/4 cup olive oil
2 tablespoons lemon juice
1 tablespoon maple syrup or honey
1 teaspoon Dijon mustard
1 clove garlic, minced
Salt and pepper to taste

Instructions:

Rinse the quinoa under cold water and drain well.
In a medium saucepan, combine the quinoa and water or vegetable broth. Bring to a boil, then reduce heat to low, cover, and simmer for about 15 minutes or until the quinoa is cooked and fluffy. Remove from heat and let it cool.
In a large mixing bowl, combine the cooked quinoa, chopped spinach, chopped kale, toasted pumpkin seeds, dried cranberries (if using), and crumbled feta cheese (if using). Toss gently to combine.
In a separate small bowl, whisk together the olive oil, lemon juice, maple syrup or honey, Dijon mustard, minced garlic, salt, and pepper to make the dressing.
Pour the dressing over the quinoa and greens mixture and toss until everything is evenly coated with the dressing.
Taste and adjust seasoning if needed. You can add more salt, pepper, or lemon juice according to your preference.
Serve the quinoa salad immediately or chill it in the refrigerator for a few hours to let the flavors meld together before serving.

This recipe is not only rich in magnesium but also provides a good balance of protein, fiber, and other essential nutrients from the dark greens, pumpkin seeds, and whole grains.

So Do We Need More?

As previously stated, magnesium deficiency can only be determined by your doctor. However, the best way to ensure you’re doing everything you can to get your suggested daily allotment of magnesium is to eat a balanced, nutrient-rich diet—the first line of defense for combating many ailments and deficiencies.

Is there room for homeopathic treatments and dietary supplements? Absolutely—if needed. Talk with your doctor and schedule a routine, comprehensive blood panel to best understand how your body is performing and the areas that may need an added boost.

Magnesium plays a crucial role in our daily lives, impacting various bodily functions and overall well-being. From supporting energy production and muscle function to aiding in nerve transmission and bone health, magnesium is essential for maintaining optimal physiological processes. Its involvement in over 300 enzymatic reactions underscores its significance in biochemical pathways, highlighting the necessity of adequate magnesium intake through diet or supplementation. Furthermore, recognizing the potential implications of magnesium deficiency underscores the importance of ensuring sufficient levels of this vital mineral to promote health and vitality.