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.

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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.

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Five Decades of Music

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.

Debunking Common Food Myths

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.