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

Setting the Foundation: Understanding the Basics

Assess Your Fitness Level

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

Setting Realistic Goals

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

Get the Right Gear

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

Building a Training Plan

Establishing a Training Schedule

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

The Run/Walk Method

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

Increasing Mileage Gradually

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

Essential Components of Training

Warm-Up and Cool Down

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

Strength Training

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

Flexibility and Mobility

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

Nutrition and Hydration

Balanced Diet

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

Hydration

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

Pre-Run and Post-Run Nutrition

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

Mental Preparation

Setting a Positive Mindset

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

Staying Motivated

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

Preparing for Race Day

Tapering

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

Race Day Preparation

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

Post-Race Recovery

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

Enjoy the Journey

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

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

Written & Photographed By: Laura Miner

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

The Importance of Kids Spending Time Outside

By: Shannon Kelly  |  Photos Courtesy: Jill Waugh

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

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

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

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

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

ONE Forest School

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

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

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

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

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

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

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

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

Camp Kum-Ba-Yah Nature Center

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

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

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

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

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

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

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

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

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

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

The Best Celestial Events and Viewing Spots in Our Area

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

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

Top Stargazing Locations in our Area

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

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

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

Upcoming Astronomical Events

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

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

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

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

DIY Guide for Stargazing

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

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

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

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

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

Tips for Optimal Viewing

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

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

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

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

How to Correctly Use Color Theory in Design

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

But color palettes aren’t always black or white. 

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

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

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

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

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. 

Strategies for a Healthier Relationship with Technology

In the fast-paced, tech-centric world we live in, our digital devices have become an integral part of daily life. Social media platforms alone have evolved over the last three years to be so much more than simply a way to stay connected with friends. We shop from social media, are influenced by social media, and, for some, entire careers are based off of the “influencer” status. 

Technology can offer immense convenience and connectivity. However, an overindulgence in these digital realms can often lead to stress, reduced productivity, and a sense of being constantly tethered to the online world. Countless studies and scientific research projects have delved into the impact social media and constant notification pings—from texts to news alerts to social media—can have on our overall mental health. So how do you regain control and foster a healthier relationship with technology? As we begin the new year, here are a few strategies to help you with a digital detox. 

Set Clear Boundaries

Establishing boundaries is vital in detoxing from digital overload. Designate specific times and spaces for technology usage. Implement “no-phone zones” during meals, family time, or before bedtime to promote better relationships and quality sleep.

Prioritize Essential Apps and Notifications

Evaluate and prioritize the apps and notifications that truly add value to your life. Disable or limit notifications for non-essential apps to reduce distractions and regain control over your attention.

Schedule Regular Tech Breaks

Incorporate tech breaks into your daily routine. Take short breaks from screens every hour to stretch, move around, or practice mindfulness. Engage in activities that don’t involve technology, such as reading a book, going for a walk, or practicing a hobby.

Digital Decluttering

Declutter your digital space by organizing files, emails, and apps. Delete unnecessary files, unsubscribe from newsletters you no longer read, and tidy up your digital workspace.
A clutter-free digital environment can promote a sense of calm and focus.

Embrace Offline Activities

Rediscover the joy of offline activities. Engage in hobbies, outdoor activities, or social interactions that don’t involve screens. This shift allows for more meaningful connections and a break from the constant digital buzz.

Establish Tech-Free Rituals

Create tech-free rituals as part of your daily routine.
Start your mornings without immediately checking your phone and wind down in the evenings without screens to promote better sleep quality.

By setting boundaries, prioritizing offline activities, decluttering, and practicing mindful tech usage, you can regain control over your digital habits and cultivate a more fulfilling and balanced lifestyle.

Remember, the goal of a digital detox isn’t complete elimination of technology but rather fostering a conscious and healthy relationship with it.  

It’s never too early to plan for the future.

This comprehensive resource is a great way to get started.

Glowing in the Golden Years

Some might argue that your golden years are the most enriching chapters of your life. The kids are out of the house, you have the joy of simply spoiling your grandchildren, and you have a renewed sense of freedom to enjoy. This Senior Planning Guide is all about thriving in this stage. From aging gracefully and staying active to finding the right community, you’ll find advice, tips, and information within these pages, You’ll also hear from experts in senior care along the way.

Booze Free Libations for the Holiday Season

Recipes by A La Cocktail / Photos by Ashlee Glenn

‘Tis the season for every type of indulgence—from decadent desserts and rich, cozy side dishes to sipping a cocktail or two (or three) by the fire. Whether you’re sober, sober curious, or simply trying to cut back on the booze as you head into the new year, we have a handful of delicious and festive mocktails that you can whip up in no time. Thanks to our pals at A La Cocktail, these recipes may be missing alcohol, but they’re certainly not skimping on flavor.

Peppermint Espresso Mocktini

INGREDIENTS
0.5 oz chocolate sauce
0.5 oz maple syrup
3 oz milk
2 oz espresso (chilled)
1/4 tsp peppermint extract(or more depending on preference)

Rim
Chocolate syrup
Crushed candy canes

METHOD 
To decorate the rim, dip a martini glass into chocolate syrup followed by crush candy canes. Rim your glass and chill in the freezer while you make the mocktail. Add chocolate sauce, maple syrup, espresso, milk, and peppermint extract to a shaker. Add ice and shake. Strain into chilled martini glass and enjoy!

Rosemary Pear Fizz Mocktail

INGREDIENTS
1 tbsp diced pears
2 oz pear juice
1 oz fresh lemon juice
1 sprig of rosemary
0.5 oz maple syrup
3 tbsp egg whites
Note: Diced pear cups in juice works great for both the tbsp of pears and for the pear juice!

METHOD 
Muddle lemon juice, rosemary, and pears in the bottom of a shaker. Add pear juice, maple syrup, egg whites. Add ice and shake. Strain into a coupe glass, garnish with rosemary and enjoy!

White Christmas Margarita Mocktail

INGREDIENTS
1 oz lime juice
0.75 oz agave
3 oz coconut milk
.25 oz orange juice

Rim
Coconut flakes
1 tbsp vanilla icing

METHOD 
To make the rim, dip martini glass into vanilla icing and then into coconut flakes, chill in the freezer while you make the mocktail. Add lime juice, agave, coconut milk, and orange juice to a shaker. Shake with ice and strain into a chilled glass with a coconut rim. Garnish with cranberries.

Mr. Grinch Mocktail

INGREDIENTS
2 oz pineapple juice
2 oz green Hawaiian punch
Sprite
Sherbet (optional but so fun and festive)

METHOD 
Add sherbet to a glass while you make your mocktail. Combine pineapple juice and green Hawaiian punch into a cocktail shaker. Add ice and shake and then pour into glass with sherbet. Top with Sprite to taste. Stir the cocktail and add festive sprinkles on top and enjoy!  

Meals on Wheels Delivers Delight to Doorsteps

As Meals on Wheels approaches its 50th anniversary next year, the organization continues to be a pillar of community support in Lynchburg, serving individuals of all ages and income levels. Founded in 1974, the program relies on the dedication of volunteers and local fundraising efforts to provide nourishing meals and essential connections to those in need. 

Kris Shabestar, executive director for Meals on Wheels, said the organization is a community-supported entity that takes pride in meeting the needs of the local population. Unlike other programs that rely on state or federal funding, Meals on Wheels operates independently, enabling them to serve a diverse range of individuals without restrictions. From the youngest recipient at 23 to the oldest at 102, the program is committed to delivering sustenance and support to all who require it.

When government funding often comes with strict regulations and limitations, the nonprofit stands apart as a beacon of independence and discretion. Becky Tweedy, the organization’s communications director, emphasized their unique position, highlighting the freedom they have to use their discernment and adapt to the diverse needs of their recipients.

“There are unique situations that can cause someone to be homebound and we’re able to step in and fill that gap because there is a gap,” she said. “Last year 18 percent of the people we served were under the age of 60 and if we weren’t here to do that, then they wouldn’t have a resource.”

Meals on Wheels does not accept any government funding, Tweedy said, which grants them the liberty to navigate each situation individually and provide the necessary support.

The organization prides itself on its ability to respond swiftly in times of crisis. Shabestar said the organization remains agile and nimble, ready to provide assistance when unexpected situations arise. Through their emergency meals program, they ensure that anyone facing a crisis within their service area receives a meal the very next day. 

“Life happens and crazy things happen,” she said. “We are here for those crazy situations. If there’s a crisis, we can deliver a meal the next day.”

Covering 42 routes across the city of Lynchburg and Amherst and Campbell counties, Meals on Wheels relies on the dedication of volunteers to make their mission a reality. The delivery routes typically take between an hour and an hour and a half to complete, allowing volunteers to contribute their time based on their availability. 

Some volunteers commit to weekly deliveries, while others opt for monthly or occasional shifts. The flexibility and convenience of volunteering make it accessible to anyone who wishes to contribute, Tweedy said.

Tweedy estimates that they rely on the commitment of approximately 108 to 150 individuals. Each new route requires 10 to 12 volunteers, underscoring the perpetual need for volunteers to ensure Meals on Wheels can continue expanding its reach.

She said volunteers often find fulfillment in knowing they are making an immediate and meaningful difference in someone’s life. Recipients, many of whom are isolated and lack family support, greatly appreciate the door-to-door interactions and the assurance that someone genuinely cares for their well-being.

“So many of the people we serve are isolated and many of them do not have any family connections or support,” Tweedy said. “Many of our recipients do not have an emergency contact on file and if they don’t answer the door, you can bet your bottom dollar we’re calling and following up or
going to the hospital. That sort of isolation can just be devastating.”

Beyond the nutritious meals, the Meals on Wheels program serves as a vital safety check
and a meaningful connection to the community for its recipients. 

“It’s a reason to get up in the morning, it’s a reason to read the paper, it’s a reason to listen to the news. It’s someone to talk to about your interests and your habits and your activities,” Shabestar said. “People ask, ‘How’s your dog?’ ‘How’d your doctor’s appointment go?’ Relationships are absolutely vital and that is why we do so much more than just deliver meals.”

Meals on Wheels goes above and beyond the delivery of meals, recognizing the importance of uplifting recipients’ spirits during special occasions. Birthday boxes, poinsettia deliveries during the holidays, and heartfelt cards from community members demonstrate the organization’s commitment to fostering joy and a sense of belonging. 

“A couple of years ago we did a survey of our recipients and 85 percent of those said they feel better, healthier, and stronger because they get Meals on Wheels, and it’s not just the food, it is the relationship we build,” she said. “One lady said this is the only present I will receive this year. Another lady said this was the first present she’s gotten in 20 years.”

The ongoing COVID-19 pandemic has intensified the demand for Meals on Wheels services. They are currently delivering 65 percent more meals than before the pandemic.

While the organization has been able to expand its reach and impact, the need for more volunteers, financial support, and advocates remains critical, Shabestar said.

“We definitely need more volunteers,” she said. “Everyone can do something. We need financial support and we need advocates. There’s a real misunderstanding about what we do, and who we can serve.”

According to Tweedy, the cost of delivering a meal through the organization is approximately $5.49, totaling around $27 per week, $110 per month, and $1,300 per year. She added that it is also noteworthy that 56 percent of the people served by Meals on Wheels live at or below the poverty level. Over 80 percent of these recipients receive their meals at no cost, while 8 to 10 percent contribute what they can afford. The organization operates on a sliding scale, allowing individuals to make a meaningful investment in their care, avoiding the stigma of accepting pure charity.

Shabestar said Meals on Wheels is not solely a long-term commitment but can also be a temporary solution during recovery periods, ensuring individuals regain their independence swiftly.

Recognizing the importance of companionship, the organization has also implemented an animal program. Pets serve as vital companions, particularly for those living alone. Additionally, Meals on Wheels accepts donations of cat food to ensure that pets remain well-fed, thereby alleviating the financial burden for lower-income individuals who might otherwise share their own meals with their furry friends.

“We found that they were sharing their meals, which is not healthy for the person, so we accept donations of pet food, which is collected at a number of veterinary clinics and other sites around town,” Tweedy said.

In September, the organization will serve its three-millionth meal, a major milestone,
Shabestar said.

“We’re delivering right now just under 600 meals a day,” she said. “We deliver every day, 52 weeks a year, even holidays, and that’s all due to volunteers and this community stepping up.”