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!  

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.

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:

1. Rinse the quinoa under cold water and drain well.
2. 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.
3. 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.
4. 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.
5. Pour the dressing over the quinoa and greens mixture and toss until everything is evenly coated with the dressing.
6. Taste and adjust seasoning if needed. You can add more salt, pepper, or lemon juice according to your preference.
7. 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.

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The Expert: Dr. Mason Bates | Bates Family Orthodontics

I thought orthodontists just straighten teeth, what is “smile design?”
In the digital age that we live in, where selfies, FaceTime, and zoom meetings abound, our smiles are often the first thing that others notice. “Smile design” refers to the thorough analysis of the position and anatomy of your teeth relative to your facial esthetics. This includes the width of your smile, the position of your upper teeth in relation to your lips, dental and facial midlines, tooth shape/proportions, gum levels, and relationship of your jaws, in addition to the alignment of your teeth and how they fit together (your “bite”). Dr. Bates uses this outside-in approach to orthodontic treatment to create a personalized treatment plan that ensures you not only have wellaligned (“straight”) teeth and a healthy, functional bite, but also a beautiful smile that projects confidence, joy, and personability.

Other than improving esthetics, what are the benefits of orthodontic treatment?
Aligning your teeth and correcting your bite can lead to significant improvements in your overall dental health, function of your teeth, and prevention of long-term issues such as excessive tooth wear, periodontal issues, and jaw joint problems.

I was told I would need braces, can I do Invisalign instead?
Invisalign clear aligners are simply another tool that orthodontists use to apply controlled forces to your teeth to accomplish desired tooth movements. Though there are some instances where he does prefer braces, Dr. Bates is able to treat even complex cases with Invisalign.

What is the average length of treatment?
The average length of comprehensive treatment with Invisalign at our practice is 14-18 months, with appointments typically every 12 weeks. Minor touch ups with Invisalign average 3-6 months, sometimes even shorter. The average length of comprehensive treatment with braces at our practice is 20-22 months, with appointments every 6-8 weeks.

At what age should my child have their first orthodontic evaluation?
The American Association of Orthodontists (AAO) recommends that all children have an orthodontic exam at, or around, age 7. Most often no intervention will be recommended at this age and your child will be placed on yearly observation. If indicated however, early intervention (Phase I) often reduces the likelihood of more complicated treatment in the future, such as extraction of permanent teeth or the need for surgical procedures.

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ABOUT THE EXPERT

Dr. Mason Bates is a board certified orthodontist with extensive training in all areas of orthodontic treatment, including Invisalign and braces for all ages, jaw surgery interdisciplinary care, and craniofacial syndromes.
Dr. Bates and his team pride themselves on designing confident, beautiful smiles while also building lasting relationships that allow them to love, serve, empower, and impact their patients and community.
Outside the office, Dr. Bates maintains a strong commitment to ministry, mentorship, and giving back to our local community.

Bates Family Orthodontics
1925 Thomson Drive
Lynchburg, VA 24501
434-846-4014
BatesFamilyOrtho.com

Lynchburg City Schools Strings Honors Mrs. Ginger Paris and Gives Back to Future Music Students

In 1970, Rudy Hazucha started a pilot music program to four Lynchburg City Schools. The music program aimed to teach children violin under the Suzuki method, a mid-20th-century music curriculum and teaching philosophy created by Shinichi Suzuki, a Japanese violinist. Under this method, students learn violin in a way that mirrors how one learns a native language, through immersion and beginning at a young age.

By 1971, Lynchburg City Schools had implemented the program district-wide and LCS Strings was born.

“After Rudy Hazucha started a pilot Suzuki program at LCS in 1970, the administration decided to implement the program citywide,” explained Ellen Habitzruther in January 2024 at a Lynchburg City Strings event. “We were hired in 1971 for such a purpose. I remember traveling to many schools in a week’s time. Parents were required to attend the lessons of their children in grades 1 to 3. Many parents continued to attend throughout the elementary years. Bruce [Habitzruther, husband and fellow LCS teacher], a cellist, was to introduce the cello at the elementary level. At the onset, this became a somewhat difficult task. Small cellos were difficult to secure and the rental expense was much more than the violin rental. Being a bigger instrument, transporting a cello on the school bus was an issue. Consequently, only a few cellos were added to the elementary program. Beginning a cello class became more successful at the middle school level. A few violin students switched to the cello and an orchestra program was started. Study of the viola also became an option.”

“It was hoped that this program would encourage families to remain in public school rather than move to private school,” Ginger Paris, Lynchburg City Strings teacher from 1974 to 2024 remembered at a Lynchburg City Strings event in January 2024. “The pilot was so successful that the following year, 1971, Bruce and Ellen Habitzruther came and all elementary schools had Suzuki Violin. Parents were required to attend the twice weekly lessons and students could start in 3rd grade without a parent present. We continued this until Dr. Brabrand and Al Coleman required us to offer even first graders to participate without a parent. I still strongly encourage first grade parents to attend.”

In 2023, Paris began her 50th year of instructing Lynchburg City Strings students under the Suzuki method. As the current director of Lynchburg City Strings, Paris has helped build an incredible music program that has benefited countless students. It’s because of her tenacity and dedication that the Ginger Paris LCS Strings Endowed Fund at the Greater Lynchburg Community Foundation has been created. The endowment fund aims to offer continued financial support for the music program, with the Greater Lynchburg Community Foundation promising to hold the fund in perpetuity. 

According to the Greater Lynchburg Community Foundation, the grant will be made annually, beginning in August 2024, and will be paid to The LCS Education Foundation, a separate, non-profit organization that supports Lynchburg City Strings. 

The initial goal for the fund is to raise $100,000 by April 20, when the Greater Lynchburg Community Foundation will host a Celebrating Lynchburg City Schools Strings – Past, Present, and Future event at the Academy Center of the Arts. From there, The Ginger Paris LCS Strings Fund will create an annual grant to LCS Education Foundation at a five percent payout of the value of the fund as of June 30 each year. The amount will change from year to year, depending upon how the value of the fund grows through gifts and investment returns.

Not only is this fund an opportunity to honor Paris, and her decades-long dedication to music and our local youth, it’s an opportunity to ensure the program remains the successful, life-changing initiative that it has been since 1970.

“I am where I am today because of LCS Strings,” said Sarah Catherine Sonnenberg, a former LCS Strings student (E.C. Glass 2012) who now performs professionally in the southeast Michigan area and has a studio of more than 30 private students. “The Suzuki program is what fostered my love of music and taught me the discipline and skills necessary to step into the professional music world.”

“I am currently pursuing a music performance minor at Rensselaer Polytechnic Institute (RPI).  I participate in the Rensselaer Orchestra and Chamber Music Ensemble classes to fulfill my humanities requirements, and also take private lessons. While these ensembles are for credit, I mainly play in them for recreation,” furthered Elliot Putnam (E.C. Glass 2023). “LCS Strings set me on the path that I am now, even though I am studying engineering, not music. In learning how to play a musical instrument, I saw the value of hard work and repeated practice and how far they could take me. I have been playing violin for fifteen years , and every day it has served as a concrete reminder of this. Every music teacher I had in every year I spent in LCS was among my favorites, and the best memories of my childhood almost all come from times in concerts or orchestra classes. The perspective I have gained from college has only increased my appreciation for LCS Strings. Almost all of my classmates come from much larger cities and school systems, but I rarely hear of any music program with the level of depth, community support, and all-around excellence that I saw when I was in the LCS Strings program.”

Now, the Greater Lynchburg Community Foundation (GLCF) is rallying former LCS Strings students in anticipation of the April 20 event. GLCF is hoping to gather photos, quotes, and memories that can be shared at the event . They are also hoping to reunite as many former LCS Strings students as possible at the Academy Center of the Arts on the 20th, as well as during the 52nd Suzuki Festival on April 21 at the Lynchburg City Stadium. The Suzuki Festival will feature over 500 elementary and middle school LCS strings students performing together.

“I’m a Principal Second Violin of the Virginia Symphony, a full-time orchestra with a 42-week season. I’m also a substitute with the St. Louis Symphony and Pittsburgh Symphony. I’m on the faculty at The Academy of Music Norfolk, and The Governor’s School for the Arts, and coach the violins of the Bay Youth Orchestras. In the summers I perform at Wintergreen Music,” said Elizabeth Vonderheide (E.C. Glass 1997) “My mom is a musician, and so having a program where she could be directly involved in my lessons and performances made it so much easier for her to help me practice at home. The group classes, individual lessons, and many, MANY performance opportunities were invaluable in creating my musical identity and giving me confidence. I learned so much about work ethic and dedication, as well as camaraderie. Having the older kids to look up to and emulate was so inspiring as a kid, and it was equally important to become that older kid that the young ones looked up to. In all my experience with other string players in college, grad school, festivals and professional orchestras, never have I encountered anyone who had a free public schools Suzuki program like we did. As far as I know, LCS is one of a kind, and so many of us have benefited from it in so many ways!”

It is the hope that, with the Ginger Paris LCS Strings Endowed Fund at the Greater Lynchburg Community Foundation, stories like these won’t just be memories, but will also be the future.

If you or someone you know was part of the LCS Strings program, you’re encouraged to take the GLCF and attend the April 20 event at Academy Center of the Arts.

One Healthcare Professional Weighs In

There seem to be endless, conflicting studies and opinions on foods that are good for you, and foods that are not. Claims volley back and forth; data suggests something one day, and another thing the next. 

Red meats; milk and dairy; eggs; tallow. Some tout these commonly debated foods as necessary nutrition; others say they are unhealthy for the body. 

Dr. Michael Jones, a medical bariatrician, said in many ways, the surface is just being scratched in metabolic health research—and there is no “silver bullet food.” >>

“Nutrition research is notoriously difficult, because our test subjects are free-living subjects, and a lot of the data we get is self-reported, because we can’t force people to do what we want them to do,” Jones said.
“Now, that doesn’t mean it’s worthless.
We get good insight. But it takes repeated studies in different populations over time, looking at different angles to start putting it together like a jigsaw puzzle.” 

Dairy

Jones said his general advice is to limit dairy. Although he does not forbid dairy consumption, humans do not need it.

Milk contains “a little bit of Vitamin D, but you can get more Vitamin D by eating the right veggies. You don’t really have to have milk to get your Vitamin D,” Jones said. “Calcium? OK, a reasonable amount of calcium. There’s also a lot of foods where, if we’re eating a broad variety of healthy foods, we’ll get our calcium intake as well. You don’t necessarily really have to have milk to do that.”

Jones said the main culprit in many dairy products—like most other foods—is added sugar. Yogurts, ice cream, flavored milk drinks; all include added sugars. 

“At the center of most metabolic conditions…we end up tracing a lot of this back to insulin resistance,” Jones said. “Abnormal glucose metabolism, and abnormal utilization of insulin, and abnormal production of insulin.” 

Alternative sources of some commonly-cited dairy nutrients are available. Sunlight, fatty fish, egg yolks, soy milk, beef liver, and cheeses—both in moderation—are good sources of Vitamin D, Jones said.

Red Meat

Controlled studies on the impacts of red meat, especially its impact on LDL, or “bad” cholesterol, are limited. However, Jones said current research suggests LDL cholesterol and its link to cardiovascular diseases tends to be more genetic. 

“A lot of the rise in LDL cholesterol is not lifestyle-dependent. It’s largely more genetic,” Jones said, citing studies published in some journals. “Now, triglycerides and HDL cholesterol tend to be linked to dietary choices. Contrary to popular understanding, it’s not as much the fat intake as it is the sugar intake.” 

As a medical specialist, Jones said he is more inclined to treat a person for insulin resistance, get high blood pressure under control, or otherwise treat underlying risk factors and cultivate good exercise habits to reduce cardiovascular risk than he is to instruct them to cut out red meats. 

Alternative protein sources include lean meats; certain seafood; eggs; legumes, like beans, lentils, and chickpeas; nuts and seeds; soy products, including tofu, edamame, and tempeh; whole grains, like brown rice, quinoa, barley, farro, and bulgar; and cheese and yogurt in moderation.

Eggs

Some studies have linked eggs to increase in cholesterol. Other studies say eggs are packed with important nutrients, show no correlation to elevation in cholesterol, and are an excellent food to incorporate in one’s diet.

“Personally, I think eggs are great,” Jones said. “They’re a great source of protein. We’ve never found a significant increase in somebody’s cholesterol and risk of cardiovascular disease that we can pin on eggs alone.”

Eggs have one gram of carbohydrate each, and Jones said he frequently recommends them. 

Tallow

Tallow is a saturated animal fat predominantly used as cooking grease, and in things like candles, soaps, and lubricants. It can also be used in skin care, providing natural vitamin-rich moisturizer. 

Concerns about tallow typically revolve around its status as a saturated fat.

While tallow can be used healthfully, Jones said, it is not one of his normal recommendations and
should be moderated.

“Tallow is not something I have gotten into the habit of recommending routinely, as it does have some benefits, but could also have some reasons to limit,” Jones said. 

Nutrients found in tallow include vitamins A, D, E, K, and B12, and selenium and zinc. Other taste benefits are a high smoke point, and a source of beefy flavor for dishes like stew. Tallow can also be cheaper to purchase than some plant-based oils and butters. 

“Fats in general sort of have been given a bad rap,” Jones said. “To this day, we still don’t really have any great cause and effect studies showing a direct causal relationship between saturated fat and cardiovascular disease. There is a correlation that could eventually be proven to have causation, so I’m not out here telling my patients, ‘Look, live completely off of bacon.’ But I don’t tell people they shouldn’t eat it, either.” 

Jones said his family uses these fats to season some of their foods. 

“As for how much to use in nutrition, I know of no helpful studies looking at this, though I do believe that the idea of saturated fats as the bogey-man are a bit overblown,” he said. “In the end, however, if someone is overly fixated on tallow they may find themselves guilty of ‘majoring in the minors’. For most Americans, there is much lower hanging fruit to pick as it relates to our eating habits.”  

How to make healthy choices? 

Jones’s top three health-promoting foods, which he recommends, are a variety of leafy greens; fish, particularly salmon; and avocado. 

“There are very few perfect foods, and the characteristics of one food that might be perfect for one person, depending on their health and their conditions, might be slightly different for somebody else, but in general, I think we can categorize health-promoting foods,” Jones said.

Consuming unprocessed, or minimally processed foods, is crucial to overall health and longevity.

While studies agree that processed foods are less healthy, and in some cases even harmful, prone to causing health problems over time, scientists are still trying to find out what exactly about the processing causes such detriment to human health. It is best to avoid processed, or hyper-processed, foods as far as possible, Jones said.

“We pretty much have honed in on the fact that processing of foods makes them less helpful for us, and in some cases harmful. We don’t completely understand why,” Jones said. “The more that oat looks like it did when it was on the stalk… chances are, the better it is for you.”

Jones developed an acronym to help guide individuals in food and nutrition choices: eat CLEAN. 

C = Clear of additives and preservatives. 

L = Low glycemic index.

E = Eclectic. A wide variety of healthy foods.

A = Anti-inflammatory.

N = Non-processed.

Tips for Creating a Wellness-Centric Living Space

The concept of wellness has become increasingly vital in our daily lives. As we seek to optimize our physical, mental, and emotional well-being, one area that often gets overlooked is our living space. Creating a home environment that fosters wellness can have a profound impact on our overall health and happiness. From reducing stress to promoting better sleep, here are some tips for transforming your living space into a sanctuary of well-being.

1. Prioritize Natural Light and Airflow: One of the fundamental elements of a healthy home is ample natural light and proper airflow. Exposure to natural light not only boosts mood but also helps regulate the body’s internal clock, promoting better sleep patterns. Ensure that your living space allows plenty of natural light to filter in during the day by keeping windows unobstructed and using sheer curtains or blinds. Additionally, promote airflow by opening windows regularly to let fresh air circulate throughout your home, reducing indoor pollutants and creating a more refreshing atmosphere.

2. Declutter and Organize: A cluttered living space can contribute to feelings of stress and anxiety. Take the time to declutter your home and create a sense of order and harmony. Start by sorting through belongings and getting rid of items that you no longer need or use. Organize your remaining belongings in a way that is functional and visually pleasing, utilizing storage solutions such as baskets, shelves, and containers. By creating a tidy and clutter-free environment,
you’ll promote a sense of calm and well-being within your home.

3. Choose Natural and Non-Toxic Materials:The materials used in your home can have a significant impact on indoor air quality and overall health. Opt for natural and non-toxic materials whenever possible, especially in areas where you spend the most time, such as bedrooms and living rooms. Choose furniture made from sustainable materials such as wood or bamboo and look for upholstery and textiles made from organic fabrics. When painting walls or renovating, opt for low-VOC (volatile organic compound) or zero-VOC paints and finishes to minimize exposure to harmful chemicals.

4. Create Spaces for Relaxation and Meditation:Designate areas within your home specifically for relaxation and meditation to promote mental and emotional well-being. Create a cozy nook with comfortable seating and soft lighting where you can unwind with a good book or engage in mindfulness practices. Consider incorporating elements of nature, such as indoor plants or natural materials, to evoke a sense of tranquility. Whether it’s a dedicated meditation corner or a soothing bath area, having spaces designed for relaxation can help reduce stress and promote inner peace.

5. Foster Connection with Nature: Bringing elements of nature into your home can have a profound impact on your well-being. Incorporate indoor plants to purify the air, add greenery, and create a connection to the outdoors. Consider introducing natural elements such as wood, stone, or water features to bring a sense of the natural world indoors. Spending time in nature has been shown to reduce stress and promote overall health, so bringing elements of the outdoors into your living space can help foster a sense of calm and well-being.

6. Promote Healthy Sleep Habits: Quality sleep is essential for overall health and well-being, and your home environment plays a crucial role in promoting healthy sleep habits. Create a bedroom environment that is conducive to restful sleep by keeping the room cool, dark, and quiet. Invest in a comfortable mattress and pillows that provide adequate support, and choose bedding made from breathable, natural fabrics. Minimize electronic devices in the bedroom and establish a relaxing bedtime routine to signal to your body that it’s time to wind down and prepare for sleep.

Creating a wellness-centric living space is essential for promoting health and happiness in our daily lives. By prioritizing natural light and airflow, decluttering and organizing, choosing natural and non-toxic materials, creating spaces for relaxation and meditation, fostering connection with nature, and promoting healthy sleep habits, you can transform your home into a sanctuary of well-being. Incorporate these tips into your living space to create a healthier, happier home environment for you and your loved ones.  

How to Correctly Use Color Theory in Design

Maybe mood rings were never an exact science, but there is some truth in the relationship between color and mood. 

Color affects how we see the world—whether it’s through our own emotions or what a color may represent to us. We associate black with funerals, yellow with sunshine, and red with anger. 

That’s why color psychology plays a huge part in how we decorate our spaces. 

“The color of a room changes the very essence of a room,” says local interior designer Tera Janelle, owner of Tera Janelle Designs. “Many times, homeowners consider how they want their home to look, but a better question to ask yourself is, ‘How do you want your home to feel?’”

Knowing where to start when painting or decorating a new space can be overwhelming, but Tera says not to overthink it. 

“Worry less about what color a room ‘should’ be painted and more about how you want that room to feel,” she says. “Look for inspiration rooms that evoke a feeling you love. What colors are present in that room and how are they used?”

According to Tera, a great resource when beginning is a paint deck or fan deck—a collection of all the paint chips from a particular manufacturer or designer—which allows you to look at a wide range of colors without multiple trips to the hardware store. 

“It can be difficult to read the undertones of light colors on a single-color chip, resulting in a room mistakenly painted light purple instead of light gray,” she says. “Instead locate that paint color on a paint deck that shows the color in a line of its shades from light to dark. The darkest colors on the strip will reveal a color’s undertones.”

A way to bring cohesiveness throughout your home is to consider establishing a color story, bringing together each room without having them look all the same. 

“Consider how the colors in your home work together as a whole,” Tera says. “Focus on creating a color through-line throughout the home. A home’s through-line color might be blue, showing up as French blue on the dining room walls, navy on the kitchen island, and a pale robin’s egg blue in a bedroom’s bedding.”

But Tera says it’s important not to take a color story too seriously in order to allow for creativity—especially in places like your kids’ rooms. 

“Feel free to allow kids’ rooms or creative spaces to deviate from your whole-home color story,” she says. “Worried to introduce the ‘grape purple’ your child loves for their bedroom? Try eggplant or a soft lilac on the walls for a neutral grounding, and introduce grape purple in the bedding, stuffed animals, or art.”

“The key to using color is to exercise control,” she continues. “Avoid painting every room a different color. Instead use different hues of one or two colors to provide an interesting overall color story.”

When you first select a paint color, Tera says to apply your paint samples to multiple walls in a room and make sure to review them during different times of day before deciding on a final color. This will save you time and money in case a color doesn’t work in that space. But it’s also important to consider artificial light as well as natural light. 

“A lightbulb’s color [measured in degrees of Kelvin or ‘Kelvin temperature’] dramatically affects color in a room,” Tera explains. 

For example, her preference is 2700K (or 3000K at maximum) for a soft glow that feels equally inviting day or night. Tera says she avoids daylight bulbs or bulbs of 3000K+ because they cast a cool blue light that can make colors in a space feel cold and sterile. 

While Tera says there’s no great place to experiment with colors or patterns, there are easy hacks to try different things without overwhelming your space. 

“If you are looking to experiment with paint color, such as a darker trim with lighter walls or a saturated wall color that feels like a risk, avoid open concept rooms and instead choose a room that can be easily repainted, like a small bedroom or powder bath,” she says. 

Using decor that can be easily switched out such as bedding, pillows, napkins, or towels is also a great way to experiment. 

But color palettes aren’t always black or white. 

“Neutral colors include more than white and beige,” Tera says. “If you are scared to dip your toes into color, earth tones are a low-risk way to introduce color. Earth tones such as mocha, olive, blush, camel, blue, and khaki are also neutrals.”

Using neutrals as anchors in a room can also allow you to be more expressive.

“Neutral anchor pieces such as cabinetry, sofas, and rugs allow you more freedom to play with color in other elements, such as the art, wallpaper, and accent fabrics,” she says. While it may seem overwhelming and intimidating, Tera says don’t be afraid to trust your gut and take risks.

“Even seasoned interior designers use their own homes as design laboratories,” she says. “The practice of playing and experimenting teaches the most valuable design lessons. And we do not always get it right the first time! Instead embrace the pivot. The best designs are fluid.”  

Examining the Philosophy and Principles of Homeopathy

When you get the sniffles or your head has been throbbing all day, what do you do? Do you reach for an over-the-counter medicine to quickly assuage the symptoms? Do you lean on an old remedy your grandmother used to use? For a growing number of people in the United States, they fall somewhere in between, opting for homeopathic remedies to not only treat the symptom but treat the underlying issue.

“Many people think homeopathy means home remedies like vitamins, supplements, essential oils, or herbs,” Kari Wagner, co-founder of TapRoots in Forest said. “While those things are good and can be helpful, they are not homeopathy.”

By definition, homeopathy is “the treatment of disease by minute doses of natural substances that in a healthy person would produce symptoms of disease.” According to Wagner, homeopathy is its own system of medicine made from plants, herbs, chemicals, and other natural substances. Homeopathy has been practiced for over two centuries and has endured a litany of scientific research aiming to prove its inefficacy—and its popularity is starting to grow.

“It’s a highly diluted gentle preparation of the substance that is very different from allopathic [modern, conventional] medicine,” she said. “Homeopathy stimulates the body to heal itself. It works on the system rather than just the symptom.”

This means that, when a person takes a homeopathic remedy, it’s thought to stimulate the body’s healing energy and triggers the body’s natural healing responses.

Homeopathy was first devised as a medical system by Dr. Samuel Hahnemann. According to Wagner, he believed conventional medicine sometimes did more harm than good, so he created homeopathy based on three core principles.

“His cornerstone healing principle is that ‘like cures like,’” Wagner explained. “This means that which can produce a set of symptoms in a healthy individual can treat a sick individual who is manifesting a similar set of symptoms. For example, if your eyes tear up, burn, or your nose runs when cutting a raw onion and you experience similar symptoms during allergy season, then a very minute dose of homeopathic remedy Allium cepa (made from onion) may help you reverse these symptoms.”

Hahnemann’s other two principles of homeopathy are “minimal dose” and “single remedy.” 

“Only the minimal dose should be taken to initiate the body’s natural healing process,” Wagner explained. “Minimum doses don’t produce harmful side effects that many people experience when taking conventional medicines.”

As for the third principle, “single remedy,” Wagner says that homeopathy’s mission is to treat the whole person, not individual symptoms. 

“When taking the correct single remedy, you’ll often notice a positive change in emotional health as well as physical health because you’re matching the person as a whole,” she said.

According to the National Center for Complementary and Integrative Health, there’s little evidence to support homeopathy as an effective treatment for any specific health condition. But Wagner purports its effectiveness, including for her family of five.

“I’ve used a long list of homeopathic remedies over the years to help my family of five combat colds, coughs, flu, stomach bugs, sore throats, sleeplessness, anxiety, headaches, sore muscles, inflammation, itchy bug bites, skin infections, chronic dry eyes, lyme disease, and much more,” she said. “You name it and I believe there’s a homeopathic remedy for it.”

In addition to Allium cepa, as referenced above for reversing allergy symptoms, other homeopathic solutions include Belladonna for headaches, Euphrasia for eye infections, and Gelsemium for fever and chills. A diluted remedy of Belladonna, a deadly nightshade plant, is thought to trigger the body’s natural responses to alleviate the headache. Euphrasia, in its natural state, can cause symptoms like redness, watering, and irritation of the eyes, so it’s therefore thought that using it as a homeopathic remedy can alleviate those symptoms caused by an eye infection. Similarly, Gelsemium, which is made from the yellow jasmine plant, can cause fever, chills, and muscle aches. A diluted remedy is Gelsemium is thought to alleviate those cold-related symptoms and encourage the body’s natural defenses to kick in.

Homeopathic treatments are often customized for each person and it’s not uncommon for individuals with the same condition to receive different treatments.

“Homeopathy can be used in tincture form, but it’s most often taken as a dissolvable tablet or pill,” Wagner said. “It is a different system than taking supplements.”

Given its highly individualized approach, homeopathy is a practice for informed practitioners. Whereas most adults feel comfortable popping a Tylenol or two for a headache or backache, it’s recommended that individuals seek the counsel of an experienced homeopath before diving into specific remedies.

When speaking with a homeopath, aim to give them as much information as possible regarding your symptoms and experiences including primary and secondary symptoms, the location of the symptoms, the cause of circumstances present at the time the symptoms occur, anything that causes the symptoms to get better or worse, and the sensations you are experiencing (such as a dull pain, throbbing, aching, etc.).

This article does not constitute medical advice. Please consult your healthcare provider before starting a new healthcare regimen. Homeopathic products are not intended to diagnose, treat, prevent, or cure any disease. These statements have not been evaluated by the FDA.

Heart disease is the nation’s leading cause of death for men and women, according to the Centers for Disease Control and Prevention, but many people aren’t aware they may be at elevated risk. More than 71 million adults in the United States have high low-density lipoprotein (LDL) cholesterol and nearly 50 million don’t have it under control, which puts them at higher risk for cardiovascular events, such as heart attack and stroke.

What’s more, nearly one-third (31%) of U.S. adults are not aware that having high cholesterol puts them at greater risk for heart attack and stroke, according to the findings of a recent study conducted by The Harris Poll commissioned by Esperion Therapeutics, Inc. The poll also revealed some inconsistent understanding about treatment options available for those with uncontrolled cholesterol. Fully 3 in 10 (30%) of those taking statins believe statins are the only LDL lowering treatment available for those with high LDL cholesterol.

“In auto racing, the red flag means danger on the track, stopping the race immediately,” said Dr. JoAnne Foody, chief medical officer at Esperion. “We are launching a patient education program, ‘Wave the Red Flag,’ to encourage people with uncontrolled high cholesterol to have their levels checked right away and discuss appropriate treatment options with their health care provider.”

If your high cholesterol is uncontrolled, understanding how you can achieve greater control can reduce your risk for serious health conditions, including potentially life-threatening cardiovascular events.

Consider these tips to get high cholesterol under control.

Talk with your doctor. Speaking with your physician is an important first step to managing any health condition. Your doctor can help you understand the severity of your condition and whether a treatment plan should be moderate or aggressive.

Check your progress. Keeping tabs on your cholesterol can help you and your health care team gauge whether your treatment plan is working. If you don’t have heart disease, you may not need to check as frequently, but your doctor can recommend the appropriate intervals to help manage your cholesterol most effectively.

Take medications as prescribed. Statins are the medications most often recommended by treatment guidelines for the management of blood cholesterol, and nearly one-third (30%) of those taking statins believe they are the only cholesterol-lowering treatment available, according to the survey. However, even with maximal statin therapy, some patients with chronic disease do not meet recommended LDL cholesterol levels. Taking your medications regularly and as instructed helps your doctor determine whether additional therapies – including non-statin treatments – could be useful to help manage your blood cholesterol.

Make lifestyle adjustments. Your diet plays a major role in lowering LDL cholesterol. Limiting fatty foods, especially those that are high in saturated and trans fats, is key. Monitoring your overall diet and exercising can also help reduce your risk of high cholesterol. Even if you don’t have high cholesterol, adopting more cholesterol-friendly habits can help prevent your levels from rising to unhealthy levels in the future.

To find additional information about managing your high cholesterol, talk to your health care provider and visit WaveTheRedFlag.info.

Fast Facts About Cholesterol

What is cholesterol?

The liver creates a fat-like waxy substance called cholesterol. It serves useful purposes for the body, including producing hormones and helping digest food.

How do you get high cholesterol?

The human body makes all the cholesterol it needs naturally, so any cholesterol you eat is cholesterol you don’t need. However, it can be difficult to avoid because you can find dietary cholesterol in many common foods, including meat, seafood, poultry, eggs and dairy. Other non-dietary contributing factors include health conditions like obesity and diabetes, as well as family history and advancing age.

What is a normal cholesterol level?

An average optimal level of LDL cholesterol is about 100 milligrams per deciliter (mg/dL).

An average optimal level of high-density lipoprotein, or HDL, cholesterol is at least 40 mg/dL for men and 50 mg/dL for women. HDL cholesterol can actually lower your risk of heart disease and stroke.

Are there symptoms of high cholesterol?

Unlike many health conditions, there are rarely any symptoms that your cholesterol is high. That’s what makes regular screening so important.

Photos courtesy of Shutterstock. Source: Esperion.