A Step-by-Step Guide to Transforming Your Lifestyle
Maintaining a healthy lifestyle can often be challenging. However, cultivating healthy habits is crucial for overall well-being and longevity. Building and sustaining these habits requires commitment, discipline, and a systematic approach. In this comprehensive guide, we will explore a step-by-step process to help you transform your lifestyle and embrace habits that promote a healthier, happier you.
Step 1: Self-Assessment and Goal Setting
The first step in building healthy habits is self-assessment. Reflect on your current lifestyle, identifying both positive and negative habits. Set clear, realistic, and achievable goals that align with your overall well-being. Whether it’s improving physical fitness, nutrition, or mental health, having specific goals provides a roadmap for your journey.
Step 2: Start Small and Gradual
Attempting to overhaul your entire lifestyle overnight can be overwhelming and unsustainable. Instead, focus on small, manageable changes. Start by incorporating one healthy habit at a time, allowing your mind and body to adapt gradually. This approach enhances the likelihood of success and helps in creating lasting habits.
Step 3: Create a Routine
Consistency is key when building healthy habits. Establishing a daily routine helps integrate these habits seamlessly into your life. Schedule specific times for activities such as exercise, meal preparation, and relaxation. Consistent routines not only make habits easier to adopt but also contribute to better time management and stress reduction.
Step 4: Prioritize Physical Activity
Regular exercise is a cornerstone of a healthy lifestyle. Choose activities you enjoy, whether it’s walking, jogging, swimming, or participating in a fitness class. Aim for at least 150 minutes of moderate-intensity exercise per week, and include strength training exercises at least twice a week. Find a balance that works for you and gradually increase intensity as your fitness improves.
Step 5: Focus on Nutrition
Nutrient-rich foods are essential for overall health and vitality. Include a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats in your diet. Monitor portion sizes and stay hydrated. Consider consulting with a registered dietitian to create a personalized nutrition plan based on your specific needs and goals.
Step 6: Prioritize Sleep
Quality sleep is fundamental to good health. Establish a consistent sleep schedule, aiming for 7-9 hours of sleep per night. Create a relaxing bedtime routine, minimize screen time before sleep, and ensure your sleep environment is comfortable and conducive to rest.
Step 7: Manage Stress
Chronic stress can negatively impact physical and mental health. Develop effective stress management techniques such as meditation, deep breathing exercises, or engaging in hobbies. Prioritize self-care to reduce stress levels and enhance your overall well-being.
Step 8: Stay Accountable and Seek Support
Accountability plays a vital role in habit formation. Share your goals with friends, family, or a supportive community. Consider partnering with a workout buddy or joining group activities to stay motivated. Regularly evaluate your progress, celebrate achievements, and adjust goals as needed.
Building healthy habits is a transformative journey that requires dedication and patience. By following this step-by-step guide, you can create a sustainable lifestyle that prioritizes your well-being. Remember, small changes lead to significant results, and with commitment, you can achieve a healthier, happier life.
How Much Water Do You Really Need?
The Role of Hydration in Optimal Health
Water plays a pivotal role in maintaining optimal health. As the human body is composed of approximately 60 percent water, adequate hydration is essential for various physiological functions. However, the question remains: How much water do you really need? According to Harvard Health, “for healthy individuals, the average daily water for men is about 15.5 cups and for women about 11.5 cups. That might mean you need only four to six cups of plain water, depending on other fluid sources such as coffee, tea, juice, fruits, and vegetables.” But that number should adjust if you lead an active lifestyle, if it’s hot outside, if you’re taking specific medications, and your overall age.
The Importance of Hydration
Water is involved in numerous bodily functions, including digestion, nutrient absorption, temperature regulation, and waste elimination. It serves as a fundamental component of cells, tissues, and organs, ensuring their proper function. Dehydration, the state of insufficient water in the body, can lead to a range of health issues, from mild symptoms like headaches and fatigue to more severe conditions such as kidney stones and impaired cognitive function.
Hydration and Physical Performance
For individuals engaging in physical activities, proper hydration is even more crucial. Dehydration can negatively impact exercise performance, leading to fatigue, muscle cramps, and overheating. Athletes and fitness enthusiasts must pay close attention to their fluid intake to optimize their physical performance and recovery.
Determining Your Hydration Needs
While the popular recommendation of eight glasses of water a day is a good starting point, individual hydration needs can vary based on factors such as age, weight, activity level, climate, and overall health. The Institute of Medicine suggests a daily water intake of about 3.7 liters (125 ounces) for men and 2.7 liters (91 ounces) for women, including all beverages and food sources.
However, a more personalized approach involves considering factors such as:
Body Weight: A general guideline is to consume half an ounce to an ounce of water per pound of body weight. For example, a person weighing 150 pounds should aim for 75 to 150 ounces of water per day.
Activity Level: Those who engage in regular physical activity or live in hot climates may require more water to compensate for increased sweating and fluid loss.
Climate: Hot and humid weather can lead to higher fluid needs, while colder climates may require less.
Health Conditions: Certain medical conditions, such as kidney stones or urinary tract infections, may necessitate increased water intake. Consultation with a healthcare professional is advised for individuals with specific health concerns.
Signs of Dehydration
Recognizing the signs of dehydration is crucial for maintaining optimal health. Common symptoms include:
Thirst: While feeling thirsty is a natural indicator of the body’s need for water, it’s essential not to rely solely on thirst as a signal to drink.
Dark Urine: Dark yellow urine may indicate dehydration. In a well-hydrated state, urine is typically pale yellow.
Fatigue: Dehydration can lead to feelings of tiredness and sluggishness.
Dizziness or Lightheadedness: Insufficient water intake can affect blood pressure and lead to dizziness.
Practical Tips for Staying Hydrated
Carry a Reusable Water Bottle: Having a water bottle on hand serves as a convenient reminder to stay hydrated throughout the day.
Set Hydration Goals: Aim for specific daily water intake goals based on individual needs, considering factors like activity level and climate.
Incorporate Hydrating Foods: Fruits and vegetables, such as watermelon, cucumber, and celery, have high water content and contribute to overall hydration.
The role of hydration in maintaining optimal health cannot be overstated. Water is the cornerstone of various physiological processes, and staying adequately hydrated is essential for overall well-being. While general guidelines exist, determining your specific water needs requires consideration of individual factors. By being mindful of your body’s signals and incorporating practical hydration habits, you can ensure that you are meeting your unique hydration requirements. Remember, the key to optimal health is not just how much water you drink, but how consistently you maintain a well-hydrated state throughout the day.
A Comprehensive Guide to Adopting a Low-Waste Lifestyle
Transitioning to a low-waste lifestyle is a meaningful step toward sustainability. Reducing waste not only benefits the planet but also promotes a more mindful and intentional way of living.
In the United States, food waste accounts for roughly 22 percent of all municipal solid waste—which contributes to a startling amount of methane gas produced, which is more harmful than carbon dioxide. Transitioning to a zero-waste lifestyle involves redirecting edible food away from landfills, offering both environmental and substantial social benefits. By channeling what would have been food waste to community organizations, homes, and individuals in need, a meaningful social impact is achieved. Additionally, the financial savings resulting from the reduction of wasted food can be allocated to support positive sustainability initiatives. Notably, the magnitude of this financial impact is considerable, with an estimated $161 billion worth of food discarded annually in the United States alone.
The low-waste or zero-waste philosophy also centers around reuse and repurposing, fostering a system where surplus goods find new homes within the community and vice versa. It goes beyond simply giving away unneeded items; it involves sharing essentials that benefit everyone.
This guide aims to provide a comprehensive overview of how to go low waste, offering practical steps for individuals seeking to minimize their environmental footprint and maybe do a little good in the process.
Step One: Assess Your Current Waste
Begin your low-waste journey by conducting a thorough assessment of your current waste generation. Analyze your trash to identify the predominant sources of waste. This initial step will help you set realistic goals and focus on areas that require immediate attention.
For example, is one-third of your trash made up of egg shells, coffee grounds, and vegetable scraps (a reasonable example according to the Rainforest Alliance)? Or do you find yourself throwing away a considerable amount of paper bills? Is your trash full of plastic food containers or glass bottles? Taking stock of your trash can be incredibly enlightening as you start planning for low waste lifestyle changes to make. Keep a note on your phone with a running tally of all that you throw away, categorized by food, toiletries, containers, and so on, or simply keep a sticky note by the trash can and tally your trash that way. It may seem like overkill, but the only way to make true adjustments is by making informed adjustments. Otherwise you are putting a plan in place that may work for other people but not necessarily your specific lifestyle.
Step Two: Embrace the 5 R’s.
Adopt the principles of the 5 R’s: Refuse, Reduce, Reuse, Recycle, and Rot. In the 1920s and 30s, this ideal was more simplified using the mantra, “Use it up, wear it out, make due, or go without.” However, based on our nationwide consumer behavior and the staggering amount of plastic entering our landfills on a daily basis (27 million tons in 2018 according to the EPA), the principles have had to adapt slightly.
Refuse: Begin by refusing single-use items such as plastic bags or disposable cutlery. When you’re just starting out on a low-waste journey, it’s best to aim for an 80/20 approach—nailing low waste 80 percent of the time and giving yourself grace 20 percent of the time. No one is perfect and every now and again, a coffee in a disposable cup is okay. The key is to cut back as much as you can and to make conscious decisions about the waste you’re creating.
Start by carrying a canvas tote bag in your car for those spur of the moment trips to the grocery store (having a meal plan will help cut these trips back, too!). This one adjustment alone can reduce waste by an estimated 500 to 1000 plastic bags per year.
Similarly, keep a set of reusable utensils in your bag or car for take-out runs or moments when a restaurant only offers plastic cutlery. Stores like Rivermont Refillery sell bamboo utensils and reusable straws for this very purpose or, if you’re on a budget, simply grab a spare set of metal utensils from home or a thrift store and keep them secure and clean in a cotton or canvas bag.
Reduce: Look for ways in which you can reduce your overall consumption. Thinking back to your trash assessment—if one-third of your trash is food waste, how can you creatively use your leftovers to reduce that amount?
For used coffee grounds, turn them into an exfoliating scrub. Egg shells can be crushed up and sprinkled around your garden to give calcium back to the soil. Vegetable scraps can be saved and turned into a rich vegetable broth; afterwards they can be composted.
Also look for ways to get creative with your leftovers so you end up spending less on groceries (a win, win). Two cups of leftover mashed potatoes from last night’s dinner can be reimagined as today’s gnocchi or potato croquettes, or they can be used to top off a shepherd’s pie. Spinach that may be on its way out can be cooked and frozen to later be added to soups. Herbs can be turned into bright, delicious sauces or frozen in oil to add flavor another day.
Reuse: When you start looking for ways to reuse items, you begin realizing just how many options there are. Glass jars (think salsa containers and apple cider vinegar bottles) can be used to store leftovers or homemade all-purpose cleaner. Old clothing that can’t be sold, donated, or swapped can be torn into cleaning rags. Old magazines (like ours!) can be reused as wrapping paper. Even old toothbrushes can be reused for household cleaning.
If you no longer have use for a particular item but it’s still in good shape, consider donating it to a local thrift store or offering it up on a local Buy Nothing group (simply search “Buy Nothing Lynchburg” on Facebook for a group within your specific zip code). These types of circular economies keep items out of landfills and lower demand for new items needing to be produced.
It’s also important to take care of your items in general to avoid them needing to be thrown out. Keep your cutting boards and wooden utensils well-oiled and your knives well-sharpened. If you have a neighbor or friend who is talented at sewing, ask them to teach you a few tricks so you can mend your clothes and darn your socks.
Recycling: Consider recycling as your last-ditch effort not your first option. If you’re unable to repurpose an item in any way, responsibly recycle it. Lynchburg makes recycling incredibly accessible with drop-off locations throughout the city. Bedford also has the ability to recycle glass with drop-off locations throughout the Town and county.
Rot: Finally, as has been touched on briefly throughout this guide, compost your organic waste. Not only is the process of composting pretty simple, but it also eliminates the guesswork of trying to fertilize the right plants with the right chemicals at the right time. Compost is all-natural, and can pretty much be applied to everything (veggies, perennials, shrubs, trees, etc.) any time and in any amount.
Step Three: Mindful Shopping
Part of embracing a low-waste lifestyle is becoming more mindful about your consumer behavior and the decisions that you make. Just as you would take stock of your trash and make informed adjustments that work for your lifestyle, assess your shopping habits and make adjustments that are more environmentally aware.
For example, do you find yourself “adding to cart” once a week or more when an idea pops in your head or a particular need arises? We all do. The key with mindful shopping and a low-waste lifestyle is in pausing during those moments. Does the idea still seem exciting in a week? If so, consider making the purchase. If not, then you saved yourself some money and you saved waste from entering the landfill. Alternatively, do you find yourself needing a particular tool for a one-time project? Ask a friend if you can borrow theirs or see if it’s a tool that can be rented for a short period of time.
Also consider shopping local as much as you’re able. Money spent within the local economy stays in the local economy, which ultimately works to strengthen our community. Shop from local farmers markets (reusable bags in tow). Not only will this help our local farmers, but you will only be buying exactly what you need.
Step Four: Educate Yourself
Stay informed about environmental issues and advancements in sustainability. Understanding the impact of your choices empowers you to make informed decisions and advocate for positive change. Stay updated on local recycling programs, waste management policies, and sustainable practices in our community.
Engage with your community to amplify the impact of your efforts. Join local environmental groups, participate in community clean-up events, and collaborate with neighbors on waste reduction initiatives. Collective action fosters a sense of shared responsibility and creates a more significant positive impact.
Step Five and On: Set Realistic Goals
Set achievable goals to gradually integrate low-waste practices into your lifestyle. Rome wasn’t built in a day, and the same applies to adopting a low-waste lifestyle. Celebrate your successes, learn from challenges, and continue refining your approach as you strive for a more sustainable and environmentally friendly way of living.
Decluttering Your Finances
Simplifying Budgeting and Money Management
It seems as if there are constant financial demands and complexities these days, from the seemingly ever-rising cost of groceries to the everyday challenges of home maintenance. That’s why maintaining a clear and organized approach to managing finances is so crucial. The concept of decluttering doesn’t solely apply to physical spaces; it extends to the realm of finances as well. Streamlining your budget and money management processes can significantly alleviate stress and pave the way for a more secure financial future.
Assess Your Financial Situation
Begin by taking stock of your current financial state. Evaluate your income, expenses, debts, savings, and investments. Create a comprehensive list or spreadsheet detailing all your financial obligations and resources. This foundational step helps you gain a clear understanding of your financial landscape, enabling informed decision-making.
Establish Clear Financial Goals
Define specific, measurable, achievable, relevant, and time-bound (SMART) financial objectives. Whether it’s saving for a down payment on a house, clearing debts, building an emergency fund, or investing for retirement, having well-defined goals serves as a roadmap for your financial journey. Prioritize these goals based on their significance and feasibility.
Create a Realistic Budget
Developing a budget forms the cornerstone of effective money management. Start by tracking your expenses over a month to comprehend your spending patterns accurately. Categorize expenses into fixed (rent, utilities) and variable (entertainment, dining out) costs. With this data, create a budget that aligns with your financial goals, ensuring that your expenses don’t exceed your income. There are various digital tools and apps available to streamline this process, offering insights into your spending habits and facilitating better budget control.
Consolidate and Simplify Accounts
Managing multiple bank accounts, credit cards, and investment accounts can add unnecessary complexity to your financial life. Consider consolidating accounts where possible, keeping only those that serve a distinct purpose or offer beneficial terms. Fewer accounts can lead to better oversight and reduced chances of missing payments or losing track of balances.
Automate Financial Processes
Embrace automation to streamline your financial tasks. Set up automatic bill payments, contributions to savings or investment accounts, and debt repayments. Automating these processes not only saves time but also reduces the risk of missing payments, consequently avoiding late fees and penalties. It helps in fostering consistency and discipline in managing finances.
Regularly Review and Adjust
Financial circumstances evolve over time, making it essential to review your financial plan periodically. Set aside time at regular intervals (monthly or quarterly) to assess your progress towards financial goals. Evaluate your budget and adjust it as needed to accommodate any changes in income, expenses, or priorities. Stay flexible and adaptable in your approach to ensure your financial plan remains relevant and effective.
Cut Unnecessary Expenses
Identify areas where you can cut back on expenses without compromising your quality of life. Analyze your discretionary spending and consider eliminating or reducing non-essential expenses. Negotiate better deals with service providers, explore cheaper alternatives, or adopt cost-effective habits without sacrificing your needs and long-term financial goals.
Educate Yourself
Increase your financial literacy by staying informed about personal finance principles. Attend workshops, read books, follow reputable financial blogs or podcasts, or seek advice from financial advisors to enhance your understanding of managing money, investing, and planning for the future. Knowledge is a powerful tool in making informed financial decisions.
Build an Emergency Fund
Financial stability involves preparing for unexpected situations. Establish an emergency fund to cover unforeseen expenses such as medical emergencies, car repairs, or sudden job loss. Aim to save three to six months’ worth of living expenses in a separate account accessible in times of need.
Invest Wisely
Explore investment options aligned with your risk tolerance and financial goals. Diversify your investments across different asset classes to spread risk and maximize returns over the long term. Consider seeking professional advice to create an investment strategy that suits your circumstances and objectives.
Decluttering your finances involves simplifying and organizing your monetary matters to achieve better control, reduced stress, and improved financial well-being. By following these steps and maintaining discipline in your financial habits, you can streamline your budgeting and money management, paving the way for a more secure financial future. Remember, the key lies in regular assessment, adaptability, and a commitment to your financial goals.
Ask the Expert on an Alternative Practice for Primary Care
Sponsored Content Ask the Expert on an Alternative Practice for Primary Care
THE EXPERT: Phyllis C. Everett MSN, APRN, AOCN, NP-C, Sapient Health Services
Why do people come to you to be their primary care provider over other practices? They come to us because they are tired of “big box” medicine that is focused more on production than people. People want to be heard. We have one-hour new patient visits, and 30 min follow-up visits to help explore the whole person and their needs at any given time, physical and emotional.
What type of specialty services do you offer? Our diagnostic services are more in depth than the typical primary care practice with a combination of laboratory testing and genetics that set us apart. This includes advanced cardiovascular and nutritional testing, microbiome testing using GI Map stool tests and pharmacogenomic testing with a mouth swab to identify issues affecting medication management. We strive to find the root of the problem and not just treat a symptom. We also provide limited psychiatric counseling via telehealth and hope to expand mental health services in the coming year.
As a nurse practitioner, do you have a physician working with you? Because of my 18 years of experience and the current state licensure requirements, I am no longer required to practice with a physician. I have what is called an autonomous license. That does not mean we do not work with our area physicians to provide care, in fact, we often refer patients for specialty care depending on the complexity of their problems. We’re also fortunate to have nurse practitioner colleagues who work in most specialties in the city of Lynchburg and surrounding areas with whom we communicate regularly for help on a variety of disorders.
Do you see children in your clinic? My education was focused on the adult population and the age limit for children based on my certification is 13 years of age and older. We are looking forward to adding an additional provider to our Big Island location in 2024 that can see children of all ages as well as adults.
What other types of care do you provide that are unique and would attract new patients? Because of my background in performing home visits and hospice care, I’m comfortable providing home visits. There are patients who have limited physical mobility who need care at home and so we provide that service. I go to homes myself and I also have recently hired a registered nurse who is also comfortable with home visits. In coordination with her, I can perform a telehealth visit from any location to see and hear the patient and coordinate their care. We also contract with a mobile phlebotomist to go out to the home to draw labs prior to appointments to reduce the need for patient travel.
Are you still planning to build a new location in the Huddleston area? As some of you remember, we were donated a piece of land for the purpose of building a permanent location for the patients of the former clinic known as Huddleston Health and Wellness. We have not given up on this project but there have been many roadblocks that have occurred along the way that have delayed getting a building put on the property in Lynch station. We have not been deterred in our plan to see this happen. We continue relationships with our patients in that area through them coming to our clinic in Big Island, providing home visits and telehealth.
Do you take insurance? Yes, we take Medicare, Medicaid, and most commercial insurance. We welcome the people that other practices limit due to poor reimbursement of their services. We are committed to caring for those who need and want the care we provide. We also have financial assistance plans for those that are uninsured.
ABOUT THE EXPERT: Phyllis C. Everett is a nurse practitioner certified in adult primary care and oncology. She has an interest in genetics and has completed additional studies in pharmacogenetics. She is the executive director and adult nurse practitioner at Sapient Health Services and has served in rural, central Virginia since September 2017. She provides services in her clinic in Big Island, VA in addition to in-home and telehealth visits. She received a diploma RN at Norfolk General Hospital School of Professional Nursing in 1979, a BS in Nursing with a Minor in Psychology at UNC-Greensboro in 1983 and her MS in Nursing Administration also at UNC-G in 1988. She earned two post-masters certificates at Duke, Nursing Informatics in 1997 and Adult Nurse Practitioner with a focus in Primary Care/ Oncology in 2005. After graduation with her NP certificate, she worked in outpatient oncology in Lynchburg from 2005-2016 when she began her own practice. She has also worked part-time performing Medicare wellness exams and as a hospice provider. Phyllis is published, and her original research has been presented in poster presentations at the national and state level. She is a speaker on a variety of topics related to her practice and certifications and has been invited to present at multiple venues around the country. Phyllis was president of the Virginia Council of Nurse Practitioners (VCNP) from 2012-2014 and was awarded the Distinguished NP Award at the VCNP annual meeting in March 2016. Sapient Health Services-Big Island was awarded the Small Business of the Year award in September 2021 from the Bedford County Chamber of Commerce.
Sponsored Content Ask the Expert on Long Term Insurance
THE EXPERT: Donna Fore, Mutual of Omaha
Why is long-term case insurance important? You probably know someone who has required long term care services. Or, maybe you’ve been a caregiver yourself. Either way, you may wonder how you’ll handle your own long term care needs should they arise. Will your family take care of you? Will you be able to stay in your home? How will the need for care impact your retirement funds? It’s hard to think of becoming chronically ill and needing long term care, but it’s estimated that nearly 70 percent of people over age 65 will require long term care services – for an average of three years. And, 20 percent of those individuals will need care for more than five years. (US Department of Health and Human Services Study)
What is long-term case insurance? A customized plan to cover costs associated with getting the help you need to do the things you’ve always been able to do for yourself, such as: fixing meals, driving, cleaning the house, and shopping; as well as many personal care services like taking your medications, walking, eating, bathing/ showering, and dressing.
What is the value of having long-term case insurance? A long-term case insurance plan is designed to help you pay for these types of diverse long term care services, whether the assistance is temporary or permanent. It can help protect your retirement funds and other assets by providing a readily accessible source of funds earmarked to take care of you.
How does a long-term case insurance policy work? When you begin to lose the ability to do some of your Activities of Daily Living (walking, dressing, bathing, eating, getting in or out of bed/chair, etc.), a licensed health care practitioner will evaluate your needs and certify you are chronically ill and need help. At that point, you receive long term care benefits from your plan.
Who needs long-term case insurance? Anyone who wishes to remain in their home as long as possible and wants to avoid entering a facility. People who value staying close to family and friends and want to continue enjoying those relationships. Anyone who worked hard to save for retirement and doesn’t want to spend their life’s savings on long term care.
How do you start receiving your long-term care benefits? When we meet and design your custom plan, you will select an elimination period during which time your long-term care services are your responsibility. This period is variable and can be as short as a few months, depending upon your needs. After your elimination period is over, your plan covers long term care, whether at home or a facility.
How do I determine my needs? We will meet together and review your lifestyle, age, your state/location for care, your family, health, plans for the future, the average amount spent for long term care in your area, the cost of inflation regarding long term care, your budget, and other important factors. The benefits of owning Mutual of Omaha long-term case insurance: Mutual of Omaha provides a customized plan for ensuring that you obtain the right level of long term care services at your preferred location, whether at home or in a facility. Our plans include a Cash Benefit option – it allows you to pay a portion of the policy’s benefit just for home health care. Call me today, I can definitely help you and your family!
ABOUT THE EXPERT: Donna is a retired military officer, serving 30 years at senior levels of the military. A survivor of 9-11 at The Pentagon, she understands that life can change quickly. A hard-working veteran of two overseas combat operations, she is dedicated to serving her country, church, and community. She has extensive experience with helping people to protect family, income, property, and businesses due to a sudden disability or death. Some of the products/services she can provide are: Life insurance, Medicare plans, Long term care coverage, Financial strategies, Employee benefit plans, Business planning, Key employee insurance, Buy-sell arrangements, Estate planning, Disability insurance, Critical illness plans, Supplemental retirement funds, Annuities, and more.
Foster Fuels Does More Than Heat Homes This Winter
By Rachel Dalton | Photos by Ashlee Glen
In 2019, Jennifer Bryant-Foster saw a need. On a visit to a local elementary school, she noticed that several children were playing on a chilly playground without coats. So she sent a plea for outgrown coats to friends and neighbors. That very night, around 20 coats appeared on her doorstep. The “Spread the Warmth” campaign was born.
By the end of 2019, the campaign had gathered, cleaned, and donated more than 400 coats, setting in motion a heartwarming success story that has since evolved into a full-fledged annual operation under the Watt Foster Family Foundation banner.
The foundation’s offices are now equipped with a bank of commercial washers and dryers, symbolizing Foster Fuels’ deep commitment to making a difference in the lives of those less fortunate.
Collection containers for coats found their way into all Foster Fuels showrooms and local community business partners. Even during the challenging year of 2020, amid the COVID-19 pandemic, the foundation managed to amass an impressive 900 coats.
In 2022, the “Spread the Warmth” campaign reached a remarkable milestone by donating over 3,500 coats to school students and local community foundations, providing much-needed warmth, comfort, and safety to adults and families facing cold weather hardships. These coats have become a source of confidence for countless individuals in communities served by Foster Fuels.
Community involvement and giving has always been close to the heart of the Foster family, with Watt Foster, President and CEO of Foster Fuels, at the helm. The words “it is more blessed to give than receive” bred Watt’s desire to further the legacy of giving instilled in him from a young age. His desire to give combined with Jennifer’s passion for serving women and children of the community led to the rapid growth of this annual coat drive.
What started as a grassroots effort has flourished into a mission with more than 70 local businesses, public and private schools, and even several nursing homes as community partners collecting coats across four counties. With over 3,500 coats collected last year and over 1,200 collected in the first 2 weeks of this year’s campaign, Watt saw a need for more efficient coat transport and surprised Jennifer with a truck he found at auction. The Foster marketing team worked on a full wrap design to serve as a mobile billboard for the foundation’s mission and they even rolled out a Spread the Warmth Truck tour date calendar for 2023.
“I just want to help lead the community in an effort to help others with something so many of us take for granted,” said Jennifer. “A coat is something we should all have—young to old—and if we can work together to make it happen, let’s do it!”
“I’ve been privileged to witness Jennifer in action at different meetings and events throughout the community,” explained Cameron Anctil, Vice President of Marketing at Foster Fuels. “It’s incredible to think back to the beginning when we had to approach businesses and ask them to place coat collection boxes in their lobbies. Now, the tables have turned, and local businesses are approaching us, eager to partner and support the Spread the Warmth campaign.”
Looking ahead with unwavering determination, the campaign had an ambitious goal for the 2023-24 cold winter season: to collect, clean, and distribute 5,000 coats within the community. Each coat undergoes meticulous inspection before and after washing to ensure that zippers remain intact and pockets are free of debris. Coats with irreparable damage find a new purpose at Mission Thrift, a non-profit thrift store operated by Freedom 424, where they contribute to fundraising efforts.
If you are a business who wants to get involved, Foster Fuels makes it easy for you. They will arrange to get your business a box, flyer, and yard sign to use for collection. When the box fills, the business gives Foster Fuels a call, they schedule pickup, and take the coats to be cleaned and processed. From there, the coats go right back out into the community. Some businesses have them pick up on a weekly basis, others monthly. They also take coat donations year-round at all Foster Fuels Hearth & Home showroom locations.
Foster Fuels has relationships with several community organizations as well as the local schools who know about the program and can reach out when they have a need. They process the coats by size and gender, so the team can go into their inventory to pull exactly what is requested, when it is requested. This year specifically, they had many requests for pre-k and smaller sized coats, so they are asking for people to check their closets for all coats, but especially smaller sizes. They also collect hats, gloves, and scarves.
“A donated coat for our neighbors, whether homeless or don’t have inadequate heating, could be the difference between life and death,” said Todd Blake, Executive Director of Park View Community Mission, a local nonprofit that Spread the Warmth donates coats to on a bi-weekly basis.
If you are a family in need of coats this winter, you are encouraged to call Foster Fuels directly by phone or email, or families are welcome to request coats through their student’s school office or community resource of their choice.
Roots Run Deep
One Generational Farm’s Shift into Hemp
By Olivia Carter | Photos courtesy OF HOLLOW OAK HEMP FARM
On one farm in Gladys, the soil has witnessed generations of farming—today with a young married couple and their four-year-old son, Elijah, growing hemp.
At Hollow Oak Hemp Farm, Dane and Carrie Harrison are not only keeping alive a generational legacy but also redefining the agricultural landscape with its embrace of hemp, particularly CBD (Cannabidiol), a natural remedy with a growing reputation for its health benefits.
The Harrison family has owned the 175 acre farm land since 1917 when it was primarily used for tobacco farming.
“It’s been passed down throughout the years and now belongs to Dane’s parents,” Carrie said. “When Dane was growing up it was used for tobacco farming.”
Hemp is a botanical class of Cannabis sativa cultivars grown specifically for industrial or medicinal use. It can be used to make a wide range of products. Along with bamboo, hemp is among the fastest growing plants on Earth.
Its usage in the United States dates back to the first American settlements in Jamestown in 1616 when it was used to produce clothing, rope, and sails. In 1631 it became a legal form of currency and could be used to pay taxes, the Harrisons said.
After centuries of being grown in North America for its fibers, hemp was banned in the United States because it is made from one of the same plant species as marijuana.
The passing of the 2018 Farm Bill created an opportunity for the Harrisons to begin farming hemp, opening the door to a new era of farming that focuses on the cultivation of industrial hemp, or hemp for medicinal and industrial purposes.
Both Dane and Carrie studied at Lynchburg College (now University of Lynchburg) and have degrees in business marketing and graphic design and they had always wanted to go into business together.
“We had kind of been watching hemp for several years and we’d always been natural-minded and dependent on natural remedies,” Carrie said.
She said this decision was spurred on by personal experience, an appreciation for nature’s gifts, and a strong desire to provide a holistic alternative to traditional healthcare.
“CBD is really known for its anti-inflammatory effects and it’s good for pain and anxiety,” Carrie said. “We started using it before we started growing it.”
Their journey with hemp started when they began using CBD on their dog’s arthritis.
In 2019 they planted 12,000 hemp plants on the farm, with their 17-day-old son, Elijah, alongside them. These first years were a learning curve, teaching them the intricacies of hemp cultivation, the impacts of weather, and farming life, Dane said. Dane’s brothers and father worked alongside Dane and Carrie during those first few years—the whole family learning the intricacies of hemp farming.
In 2020, they invested in a greenhouse, which allowed them to start their own hemp plants from seeds, providing a more controlled environment and a better start to the growing season.
“It’s a lot of work,” Carrie said. “So we’re always taking care of plants during the growing season, harvesting and drying plants, making products, creating labels.”
Their product line includes CBD tinctures as well as a range of CBD-infused offerings such as hand and body creams, sugar scrubs, roll-ons, bath bombs, bath salts, wellness gummies, lip balms, and slow-cured hemp flowers.
The Harrisons said it’s important to know that hemp, although related to marijuana, does not have the psychoactive properties associated with its cousin. Hemp contains high CBD and low THC—the psychoactive compound—whereas marijuana contains high THC and low CBD. This means that CBD, the active ingredient in hemp, does not produce the “high” associated with marijuana.
“It’s non-psychoactive and so a lot of people do get confused with that and automatically think it’s marijuana,” Dane said. “Things are changing all the time and people are starting to realize but there are still a lot of people that still see it like that.”
They said there is a common misconception that hemp and marijuana are one and the same. Hemp is primarily cultivated for its industrial and medicinal uses, while marijuana is primarily used for recreational and psychoactive purposes. Hemp’s CBD-rich content has been found to offer various health benefits, including relief from chronic pain, inflammation, anxiety, PTSD, insomnia, seizures, arthritis, and fibromyalgia.
Hollow Oak Hemp Farm sells its products at the Lynchburg Community Market, the Appomattox Farmers Market, and the Rustburg Farmers Market.
The Harrisons are continually exploring new offerings based on community needs and feedback.
“We’re always looking to make new products,” Carrie said. “We really keep an eye out for what people are looking for and are always taking that into account and trying to grow based on what people’s needs are.”
Dane said many customers have shifted toward natural remedies for a variety of ailments, finding relief from inflammatory issues, pain, anxiety, and sleep problems.
“It’s really rewarding,” he said. “So many people are getting help and healing and are really getting a lot of relief from products they didn’t realize were there.”
He said coming back to the farm has given his family flexibility to spend time together even through the hard work.
“Our son is a big part of what we do,” Dane said. “He’s the driving force for us and is included in everything we’ve done. He’s grown up on the farm and has been here through it all.”
Healthy, Grab-and-Go Snacks
Simple, No Cook Recipes
Recipes & Photos by Laura Miner
Is there anything to snack on?”
It’s a question you’ve likely heard time and time again—or even thought for yourself. You find yourself raiding the fridge or pantry in between meals, hoping for something to tide you over until mealtime. You don’t want a snack that’s too heavy, you don’t want to mindlessly munch on potato chips, so what do you do? Enter these three simple no cook recipes that can be prepped in advance, so you always have something healthy on-hand.
Salami & Cheese Bites (photo above) This no-cook, 4 ingredient snack is wonderful when you’re craving something special but only have a few minutes to prep. Creamy, smokey gouda is stacked on a toothpick with savory salami, marinated artichoke hearts, and just a bit of fresh, herbaceous basil. This recipe is great sharing with friends, or for an impromptu cocktail hour served with your favorite fancy drink! Makes: 12 bites
Ingredients 8 oz. smoked gouda cheese 6 oz. (about 1/2 cup) quartered marinated artichoke hearts, drained 12 slices thinly sliced salami Fresh basil leaves Black pepper
Instructions Cut away any wax rind on the cheese, and cut the block into bite-sized cubes, about 1/2 inch each.
Skewer a basil leaf and artichoke heart on a toothpick. Fold a piece of salami twice, then skewer the salami onto the toothpick. Last, skewer the cheese on the toothpick. Repeat until all the ingredients are used.
Sprinkle lightly with black pepper and serve.
Notes: For even more flavor in each bite, add a small slice of sun-dried tomato. Store in an airtight container in the refrigerator for 3-4 days.
Goat Cheese & Pistachio Stuffed Dates Elevate your snacking game with these little bites of heaven! Sweet dates are stuffed with creamy, tangy goat cheese, then topped with crunchy pistachios and a drizzle of spicy honey. The combination of flavors and textures in every bite is simply incredible! Makes: 15-18 dates
Ingredients 2 oz. goat cheese 1/3 cup shelled pistachios 15-18 medjool or noor dates 2 tbsp. spicy honey
Instructions Remove the pits from the dates. Roughly chop the pistachios.
Use a small spoon to add a few pieces of chopped pistachios to the cavity of each date, then fill each one with about 1/2 teaspoon of goat cheese.
Drizzle the stuffed dates with the spicy honey and sprinkle with more chopped pistachios.
Notes: Make your own hot honey by stirring the honey and 1/2 teaspoon crushed red pepper together in a small bowl. Microwave for 30-40 seconds, until it begins to simmer. Allow it to cool.
To save time, buy pre-pitted dates!
Store in an airtight container in the refrigerator for 3-4 days.
5 Minute Sweet & Salty Snack Mix This delicious and nutritious snack mix is made with lots of different, ultra-satisfying, crunchy, chewy, salty, and sweet goodies. It’s great by the handful for a quick afternoon pick-me-up or movie nights at home, and it’s perfectly portable for snacking on the go. To make this recipe, simply toss nuts, seeds, dried fruit, popcorn, and chocolate together in a bowl. It doesn’t get any easier than that! Serves: 6
Ingredients 1 cup total mixed nuts (almonds, peanuts, walnuts, cashews, & pistachios are great choices) 1/2 cup dried coconut flakes 1/4 cup pepitas 1/2 cup raisins or dried cranberries 1/4 cup sunflower seeds 2 cups popcorn, cooled 1/2 cup chopped chocolate bars or chocolate chips
Instructions Add all the ingredients to a large bowl. Mix well and serve immediately!
Notes: Use unsalted nuts, seeds, and popcorn for a lower sodium snack.
Use unsweetened dried fruit and dark chocolate for a lower sugar option.
Cover the bowl tightly with plastic wrap or store in an airtight container to keep the popcorn from becoming stale.
The Power of Breath
A Beginner’s Guide to Understanding Breathwork Techniques
Breathing is an involuntary act fundamental to life, yet harnessing its potential through intentional techniques can profoundly impact our well-being. Breathwork, a practice as old as human civilization, has gained recent recognition for its transformative effects on both mental and physical health. Whether to manage stress, enhance focus, or promote relaxation, understanding breathwork techniques offers a gateway to a calmer, healthier life.
Understanding the Basics
At its core, breathwork involves deliberate control and manipulation of breath patterns. Breathing exercises often focus on altering the depth, rhythm, and pace of breathing to achieve specific outcomes. These techniques draw from ancient practices, such as Pranayama in yoga and mindfulness meditation, to contemporary methods rooted in scientific research.
Diaphragmatic Breathing
One of the foundational techniques is diaphragmatic breathing, also known as belly or abdominal breathing. This method involves breathing deeply, allowing the diaphragm to fully expand, and the abdomen to rise and fall with each breath. To practice diaphragmatic breathing:
Sit or lie down comfortably.
Place one hand on your chest and the other on your abdomen.
Inhale deeply through your nose, feeling your abdomen rise and your chest remaining relatively still.
Exhale slowly through your mouth or nose, noticing the gentle fall of your abdomen.
Box Breathing
Another effective technique is box breathing, renowned for its calming effects. This method entails equalizing the duration of inhalation, holding the breath, exhalation, and another pause, creating a rhythmic box-like pattern. To practice box breathing:
Find a quiet space and sit or lie down comfortably.
Inhale deeply through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth or nose for a count of four.
Maintain an empty breath for a count of four.
Repeat the cycle several times, adjusting the count as needed.
Alternate Nostril Breathing
Incorporating ancient yogic principles, alternate nostril breathing aims to balance energy flow and promote relaxation. This technique involves alternating the breath flow between the left and right nostrils. To practice alternate nostril breathing:
Sit comfortably with your spine erect.
Close your right nostril with your thumb and inhale through your left nostril.
Close the left nostril with your ring finger, release the right nostril, and exhale.
Inhale through the right nostril, then close it.
Release the left nostril and exhale through it.
Repeat this cycle for several rounds, ensuring smooth, steady breaths.
The Science Behind Breathwork
Scientifically, breathwork exerts profound effects on the body by influencing the autonomic nervous system. Slow, deliberate breathing activates the parasympathetic nervous system, triggering a relaxation response that counteracts the stress-inducing sympathetic nervous system. This shift decreases heart rate, lowers blood pressure, and reduces cortisol levels, promoting a sense of calmness and mental clarity.
Benefits Beyond Relaxation
Beyond relaxation, regular breathwork practice yields multifaceted benefits. Improved oxygenation of tissues enhances physical endurance and stamina. Mental focus and cognitive function are sharpened, aiding in concentration and decision-making. Moreover, incorporating breathwork into daily routines cultivates mindfulness, fostering greater self-awareness and emotional regulation.
Getting Started with Breathwork
Embarking on a breathwork journey requires commitment and consistency. Begin with a few minutes of practice daily, gradually increasing the duration as comfort and proficiency grow. Integrating breathwork into existing routines, like during morning meditation or before bedtime, helps establish a habit.
Breathwork, a simple yet profound practice, offers a gateway to holistic wellness. By mastering various techniques such as diaphragmatic breathing, box breathing, and alternate nostril breathing, you can tap into the transformative power of your breath. With dedication and practice, harnessing the breath becomes a potent tool for managing stress, enhancing focus, and nurturing overall well-being.
Remember, the power of breath lies within each inhalation and exhalation. By embracing breathwork techniques, you can embark on a journey toward a calmer, healthier, and more balanced life.
