How to Simplify Your Life Before Moving into a Smaller Home or Senior Living Community

You’ve built a home full of memories over the years, including items that tell the story of your life. But now, as you prepare to enter the next exciting phase—whether it’s a smaller home in a Lynchburg neighborhood, a retirement community, or an independent living option—comes the challenge of downsizing.

Downsizing can feel like a daunting process, often complicated by emotions and sentimentality, but it can also be an opportunity to simplify your life and make room for the things that matter most. Let’s dive into practical tips to help you declutter, organize and preserve the essentials as you move into this exciting new chapter.

Start Early & Take Your Time

Downsizing is not something you want to rush. Start the process well ahead of your planned move, giving yourself the time and space to thoughtfully consider each item. Go room by room, starting with spaces that aren’t used daily, like basements, attics or storage rooms.

Set small goals, such as clearing out a closet over a weekend, tackling a single drawer each day or sifting through items on a single shelf one afternoon. This helps make the task more manageable and reduces the emotional strain of letting go of certain items.

“Retirees often face emotional challenges such as letting go of a home full of memories, dealing with the loss of space and belongings, and fear of change or losing independence,” said Chapman. “To cope, they can take it step by step—breaking the process into manageable tasks can make it feel less overwhelming. They can also involve family and friends by sharing memories and the downsizing process with loved ones.”

Prioritize What You Use & Love

When you’re moving into a smaller space, every item should have a purpose. Ask yourself, “Do I need this? Does it bring me joy? Will it fit into my new life?” Keep only the essentials and the items that hold significant sentimental value.

For things like duplicate kitchenware, out-of-date electronics or old clothes, consider donating them to a local charity or passing them on to friends and family. It’s also a great way to share family heirlooms with the next generation—just be sure to ask first and don’t take it personally if certain items aren’t claimed.

Make Yourself a “Maybe” Box

Letting go of possessions, especially ones with emotional ties, is hard. Create a “maybe” box in which you place items you’re unsure about whether to keep, toss or give away. Once they’re in the box, set it aside for a month. If, after that time has passed, you haven’t needed or missed the items inside, “maybe” it might be time to let some of them go.

Digitize Documents & Photos

Memories are priceless, but physical items like photos, letters and documents can take up significant space. Consider scanning your photos and important papers to create digital copies that can be stored securely. This way, you can keep the memories without the clutter. Plus, you can easily share these digital files with family members.

Take Stock of Your New Space

Before moving into your new home or senior living community, get exact measurements of your new rooms and storage spaces. This will help you determine what larger pieces of furniture will fit and prevent the disappointment of trying to bring too much. It’s better to know ahead of time whether that beloved dining table will fit in your new dining area.

Get Help from Those You Love

Downsizing doesn’t have to be a solo mission. Invite family members or friends to help with sorting, organizing, and making decisions.
They can offer a fresh perspective on items and help you stay motivated. Plus, downsizing together can be a bonding experience—reminiscing over old photos or special keepsakes.

Keep the Big Picture in Mind

As you declutter and streamline your belongings, it’s important to stay focused on your ultimate goal: simplifying your life and making it easier to enjoy your new space. Every item you decide to keep or discard should support your future lifestyle. Moving into a smaller home or community offers the freedom to focus on activities, relationships and experiences that bring joy, rather than being weighed down by unnecessary possessions.

Whether you’re moving to a cozy new home or joining a retirement community, downsizing is the first step toward a simpler, more carefree lifestyle. Take your time, approach it with intention, and enjoy the process of creating space for your next horizon.

ASK THE EXPERT

When is the best time for individuals or couples to start thinking about downsizing?

“The best time for individuals or couples to start thinking about downsizing is ideally a few years before retirement, or when maintaining their current home starts to feel overwhelming. It’s helpful to plan ahead, allowing time to research options and transition at their own pace. Waiting too long can add stress, especially if health concerns arise unexpectedly. Downsizing early also provides the opportunity to enjoy a simpler lifestyle and focus on activities they love without the burden of a large home.”
– Trish Chapman, Director of Marketing, Westminster Canterbury Lynchburg

Navigating the complexities of estate planning can be especially challenging for blended families, where multiple sets of children, previous marriages, and varied financial situations come into play. Effective estate planning in this context is not merely a matter of distributing assets; it involves fostering family harmony, ensuring that all parties feel valued, and addressing the unique dynamics that blended families present. This article will explore the key considerations and strategies that blended families should keep in mind as they embark on the estate planning process.

Understanding Blended Families
Blended families typically consist of one or both partners having children from previous relationships. These families can take various forms, including stepfamilies, cohabiting families, or families formed through remarriage. The complexity arises from the need to balance the interests of biological children with those of stepchildren, as well as the partners’ own wishes and financial obligations. The relationships within blended families can be sensitive and sometimes fraught with tension, making clear communication and careful planning essential.

“Many factors can contribute to challenges for the couple; for example, how long ago did the second marriage occur? Do the spouses each have approximately the same net worth or is there a large discrepancy between them? Does one spouse have a prenuptial or marital agreement from his or her prior marriage (or a divorce decree with special provisions)? Do the spouses have children from their prior marriages?” explained Ron Feinman, Esq., principal at Virginia Elder Law, PLC. “These and other considerations create challenges that an experienced trusts and estates attorney can help the couple navigate, often providing solutions not evident at first.”

The Importance of Open Communication
Open and honest communication is the cornerstone of effective estate planning for blended families. Early discussions can help mitigate misunderstandings and resentment later on. While such conversations may be uncomfortable, addressing these topics upfront can lead to a more harmonious outcome.

“People should be very intentional about estate planning, particularly those with blended families,” advised Peter Davies, estate planning attorney with Davies & Davies. “I would also encourage transparency. As I tell blended family clients whose family members all get along, ‘We don’t want to create conflict where none presently exists.’ Good communication can go a long way in mitigating trouble down the road.

Creating a Comprehensive Estate Plan
“Intestacy [what happens when someone dies without a will] is nearly always contrary to what blended family clients want,” furthered Davies. “An estate plan should be implemented so clients can be assured that their intended beneficiaries receive what the clients want them to. Due to statutory defaults…clients may want to make sure documents are in place to supersede those statutory defaults so the client can have their intended decision maker in place.”

A well-crafted estate plan should encompass several key documents and considerations tailored to the unique needs of a blended family. First and foremost, a will is essential. It allows the individual to specify how assets will be distributed upon death. In blended families, it is particularly important to clearly identify beneficiaries and articulate intentions regarding both biological and stepchildren. Without a will, state laws will dictate asset distribution, which may not align with the deceased’s wishes.

In addition to a will, other estate planning tools, such as trusts, can offer flexibility and protection.

“Here, the trust is vital,” continued Robert W. Haley, Certified Elder Law Attorney and Managing Attorney of The Estate & Elder Law Centers of Central and Southside Virginia. “I have seen countless cases where a spouse dies, and the survivor is back in my office, even before the funeral, to change the will, as they ‘never liked his or her kids.’ A well-drafted trust can ensure all children are treated fairly and in the manner the couple decided without the risk of changes made at the death of the first spouse.”

Addressing Tax Implications
Blended families must also consider the tax implications associated with estate planning. The transfer of assets upon death can trigger estate taxes, depending on the value of the estate. Proper planning can help mitigate these tax burdens. For instance, gifting strategies can allow individuals to transfer wealth during their lifetime, potentially reducing the taxable estate. Consulting with a financial advisor or estate planning attorney who specializes in blended families can help navigate these complexities and ensure that all tax implications are accounted for in the planning process.

Establishing Powers of Attorney and Health Care Directives
Beyond asset distribution, estate planning for blended families should also encompass powers of attorney and health care directives. These documents allow individuals to appoint someone to make financial or medical decisions on their behalf in the event they become incapacitated. In blended families, it is essential to clearly define these roles to avoid potential conflicts and misunderstandings.

“Once you have got your estate plan in place, do not run the risk of your [power of attorney] agent having ‘hot’ powers that could wreck your planning,” said Haley. “If your agent has the power to name or change beneficiaries, then all your planning could be ruined! Here, you might consider appointing an independent fiduciary to act as your agent.”

The Role of Professional Guidance
Given the complexities involved in estate planning for blended families, seeking professional guidance can prove invaluable. Estate planning attorneys can offer tailored solutions, ensuring that the family’s unique needs are addressed. Additionally, financial advisors can provide insights into tax implications and help develop strategies for managing and distributing assets effectively. Working with professionals can also lend a sense of legitimacy and structure to family discussions, helping to facilitate a smoother planning process.

ASK THE EXPERT

What are the most common misconceptions blended families have about estate planning?

“In my practice most blended couples come to our initial meeting concerned with only one or two issues. They are often surprised when they discover the many complexities they may face. Other times couples have talked with friends or researched the internet and come with a solution in hand; they are surprised when they discover other options might actually better address their concerns. Sometimes a couple initially tells me they are concerned about one issue, but then, after further discussion, we uncover another, more fundamental issue is actually at play; this opens up other planning options and avenues for the couple and provides a better long term solution as it addresses what is really important to them.”
– Ron Feinman, Esq., principal at Virginia Elder Law, PLC

As we age, our bodies undergo various changes that can affect our overall health. Regular health screenings are essential for seniors to detect potential health issues early, manage existing conditions, and maintain a high quality of life. Understanding the significance of these screenings can empower you to take control of your health and well-being.

Early Detection of Health Issues

One of the primary benefits of regular health screenings is the early detection of diseases. Many conditions, such as diabetes, high blood pressure, and certain types of cancer, may not present noticeable symptoms in their initial stages. Screening tests can identify these diseases before they progress to more severe stages. The earlier these issues are identified, the more effective the treatment options can be.

“The most important screenings for seniors are cancer screenings,” explained Andrew Hogue, Outreach Benefits Advisor for United Energy Workers Healthcare. “Common ones include breast, cervical, and uterine cancers for women, and prostate, lung, and skin cancers for men. Regular mammograms, Pap tests, PSA tests, and visual skin exams are vital. Early detection significantly improves treatment outcomes, helping to manage diseases effectively and maintain a better quality of life, particularly for those with chronic conditions.”

Monitoring Chronic Conditions

For seniors living with chronic conditions such as heart disease, arthritis, or chronic obstructive pulmonary disease (COPD), regular health screenings are vital for monitoring the progression of these diseases. Regular check-ups allow healthcare providers to assess how well a condition is being managed. This might include monitoring medication effectiveness, making necessary adjustments to treatment plans, and preventing complications. Consistent monitoring can also help reduce hospitalizations and improve overall health outcomes.

Preventive Care and Lifestyle Adjustments

Health screenings are not only about diagnosing existing conditions but also about preventive care. During these visits, healthcare providers can discuss lifestyle changes that can significantly impact your health. For instance, screenings may lead to discussions about nutrition, physical activity, and weight management. These conversations can help you understand how certain lifestyle adjustments can reduce your risk for developing chronic diseases. Regular screenings can also facilitate vaccinations and preventive treatments, further enhancing your overall health.

Mental Health Assessments

Another crucial aspect of regular health screenings for seniors is the evaluation of mental health. Conditions such as depression, anxiety, and cognitive decline can significantly impact a senior’s quality of life. Routine screenings for mental health can help identify these issues early. Mental health assessments often include simple questionnaires or discussions about mood and daily functioning. Early identification and treatment of mental health conditions can lead to improved quality of life, increased engagement in activities, and better physical health.

The Role of Screenings in Building a Trusting Relationship

Regular health screenings foster a trusting relationship between seniors and their healthcare providers. Consistent communication allows healthcare providers to gain a deeper understanding of individual health concerns and personal history. This rapport encourages open discussions about symptoms, fears, and lifestyle habits, creating a more comprehensive picture of a patient’s health. When seniors feel comfortable discussing their concerns, they are more likely to adhere to treatment plans and recommendations, enhancing their overall well-being.

Cost-Effectiveness and Healthcare Savings

Investing in regular health screenings can ultimately lead to significant cost savings. Detecting health issues early often results in less expensive and less invasive treatments. For example, managing high blood pressure through regular monitoring and lifestyle changes can prevent costly emergency care related to heart attacks or strokes. Furthermore, healthcare systems benefit from preventive care, which can alleviate the burden of chronic disease management on public health resources. By prioritizing health screenings, you are not only taking charge of your own health but also contributing to the sustainability of healthcare systems.

Empowerment Through Education

Regular health screenings serve as a platform for education. They provide opportunities for seniors to learn about their health conditions and the importance of self-management. Healthcare providers can offer valuable information on recognizing symptoms, understanding medications, and knowing when to seek help. Being informed enables seniors to take an active role in their health, leading to better adherence to treatment and lifestyle recommendations.

Finding Support

“Family members can assist by scheduling appointments and providing transportation,” said Hogue. “They can gather information on necessary screenings, keep a log of results, and accompany seniors to appointments for support. It’s extremely helpful to have help when asking questions for clarity and understanding.”

“Many seniors face challenges accessing essential preventative health care services,” Martin continued. “If transportation is a challenge, consider using public transportation, ride-sharing services, or asking friends, family, or church members for help. Many communities offer specialized transportation services for seniors. If cost is a concern, discuss payment options with your provider or explore government programs that may assist with costs. Many community health centers offer affordable or free screenings. If language is a barrier, most healthcare facilities offer language assistance services over the phone or in person. Lastly, if fear is a barrier to you accessing health screenings, understand that early detection can lead to more effective treatment and better outcomes.”

ASK THE EXPERT

How should seniors approach their healthcare providers about necessary screenings?

“As we age, preventative healthcare becomes increasingly important. Having regular screenings can detect potential health issues earlier, allowing for timely treatment and improved outcomes. Navigating the healthcare system can be daunting, so being prepared is the first step. To be prepared follow these steps:
• Know your family’s medical history which can help providers identify potential risks.
• Maintain a current list of all medications, medical conditions, and past screenings which can help your provider determine appropriate screenings.
• Prepare a list of questions to ask your provider about your health risks and recommended screenings.
• Be open and honest with your provider about any symptoms, regardless of how insignificant they may seem.
• Schedule regular check-ups and be prepared to discuss lifestyle factors including diet, exercise habits and other lifestyle habits.”
– Kristi Martin, MSN, BSN, RN; Executive Director; The Summit

In the quest for healthier eating, ancient grains have re-emerged as nutritional powerhouses worthy of our attention.

While quinoa and farro have [deliciously] found their place in modern diets, lesser-known grains like teff, amaranth, and millet are finally stepping into the spotlight. These grains, rich in history and packed with nutrients, offer a wealth of health benefits and culinary versatility.

Teff: The Ethiopian Supergrain

Teff, a tiny grain native to Ethiopia and Eritrea, is one of the oldest cultivated crops. Despite its diminutive size, teff boasts an impressive nutritional profile. It is rich in protein, fiber, and essential minerals like calcium and iron. Teff is also gluten-free, making it an excellent choice for those with gluten sensitivities or celiac disease.

Health Benefits of Teff
High Nutrient Density: Teff is a complete protein source, containing all nine essential amino acids. This makes it particularly valuable for vegetarians and vegans.
Rich in Fiber: Its high fiber content aids in digestion and helps maintain stable blood sugar levels.
Packed with Minerals: Teff provides significant amounts of calcium, iron, magnesium, and phosphorus, essential for bone health and energy production.

Teff Porridge (photo above)
Ingredients
1 cup teff grains
3 cups water
1 cup almond milk
2 tablespoons honey
1 teaspoon vanilla extract
Fresh berries and nuts for topping

Instructions
1. Rinse teff grains under cold water.
2. In a saucepan, combine teff, water, and almond milk. Bring to a boil.
3. Reduce heat and simmer for 15-20 minutes, stirring occasionally, until teff is tender and the mixture thickens.
4. Stir in honey and vanilla extract.
5. Serve warm, topped with fresh berries and nuts.

Amaranth: The Aztec Nutrient Treasure

Amaranth, revered by the Aztecs, is another ancient grain gaining popularity. Known for its high protein content and impressive array of nutrients, amaranth is a versatile ingredient in many dishes. Its slightly nutty flavor and crunchy texture make it a delightful addition to both sweet and savory recipes.

Health Benefits of Amaranth
Complete Protein Source: Like teff, amaranth is a complete protein, making it ideal for plant-based diets.
Gluten-Free: Suitable for those with gluten intolerances, amaranth can be used in various gluten-free recipes.
Rich in Micronutrients: It provides significant amounts of manganese, magnesium, phosphorus, and iron, supporting overall health and well-being.

Amaranth Salad
Ingredients
1 cup cooked amaranth
1 cup cherry tomatoes, halved
1 cucumber, diced
1 red bell pepper, chopped
1/4 cup red onion, finely chopped
1/4 cup fresh parsley, chopped
2 tablespoons olive oil
1 tablespoon lemon juice
Salt and pepper to taste

Instructions
1. Cook amaranth according to package instructions and let it cool.
2. In a large bowl, combine cherry tomatoes, cucumber, bell pepper, red onion, and parsley.
3. Add the cooled amaranth to the vegetable mixture.
4. Drizzle with olive oil and lemon juice, then season with salt and pepper.
5. Toss gently to combine and serve chilled.

Millet: The Ancient Asian Staple

Millet, a staple in many Asian and African cuisines, is a drought-resistant grain with a slightly sweet and nutty flavor. This versatile grain is often overlooked in Western diets but is gradually gaining recognition for its health benefits and culinary potential.

Health Benefits of Millet
High Fiber Content: Millet is rich in dietary fiber, promoting healthy digestion and preventing constipation.
Rich in Antioxidants: It contains phenolic compounds that help fight oxidative stress and inflammation.
Gluten-Free: Millet is naturally gluten-free and a great alternative for those with gluten allergies.

Millet Stir-Fry
Ingredients
1 cup cooked millet
1 cup mixed vegetables (carrots, bell peppers, broccoli)
1 clove garlic, minced
1 tablespoon soy sauce
1 tablespoon sesame oil
1 tablespoon olive oil
2 green onions, chopped
Sesame seeds for garnish

Instructions
1. Heat olive oil in a large skillet over medium heat.
2. Add minced garlic and cook until fragrant.
3. Add mixed vegetables and stir-fry until tender.
4. Add cooked millet to the skillet and stir to combine.
5. Drizzle with soy sauce and sesame oil, and stir well.
6. Garnish with chopped green onions and sesame seeds before serving.

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Integrating Ancient Grains into Modern Diets

Incorporating ancient grains like teff, amaranth, and millet into contemporary diets is easier than it might seem. Their versatility allows them to be used in various dishes, from breakfast porridges and salads to main courses and desserts. By experimenting with these grains, individuals can enjoy their unique flavors while reaping their numerous health benefits.

These ancient grains not only offer nutritional advantages but also contribute to sustainable agriculture. Their ability to grow in arid conditions makes them vital for food security in regions affected by climate change.  

Spanish teacher at Rustburg Middle School, trades the familiar confines of the classroom for the ancient paths of Spain.

By: Charlotte A.F. Farley  |  Photos Courtesy: Jennifer Irwin

Jennifer Irwin, a Spanish teacher at Rustburg Middle School, traded the familiar confines of her classroom for the ancient paths of Spain when she joined the Accessible Caminos program. Drawn to the allure of the Camino de Santiago, a 500-mile pilgrimage to the Cathedral of Santiago de Compostela, Irwin was inspired by a profound blend of personal connection and a desire to give back.

The Camino has captivated the hearts of millions, but its physical demands often prevent many from experiencing it. The Accessible Caminos program aims to change that by offering wheelchair users a way to experience the Camino, creating a unique opportunity for both wheelchair users and volunteers.

Irwin was inspired to embark on the Camino de Santiago after reading “I’ll Push You,” a poignant account of a man who pushed his friend who used a wheelchair along the famed route. Inspired by the story as well as the memory of her cousins who had muscular dystrophy, Irwin decided to apply and volunteer as a “pusher.” The idea of using her bodily strength to help someone else along the way was deeply appealing. 

“I felt like here I am, healthy and able-bodied,” Irwin shared, “and if I can help somebody fulfill a dream of doing the Accessible Camino, then I absolutely want to do that.” 

Irwin applied in August 2023 and learned in the winter of 2024 that she was selected as one of just a few from a pool of 180 applicants to assist wheelchair users on the final 100 kilometers of the Camino, known as “the Portuguese Way” which starts in Vigo, Spain.

Irwin’s role as a pusher was demanding. The group, which was composed of six wheelchair users (“captains”), six pushers, two photographers, five guides, and a travel agent, navigated pathways ranging from smooth asphalt to uneven cobblestone and rough, rocky ground. Despite the physical rigor, the camaraderie among the group fueled their spirits. 

“Honestly, I was never tired on the trip,” Irwin shared. “We had an amazing group of people, and everyone pitched in. Most times it didn’t feel like I was doing any ‘heavy lifting.’ Everyone got along with everyone.”

The daily routine established a rhythm for the group. Mornings began with breakfast and prayer followed by the day’s walk. The longest day covered nearly 14 miles, with planned rest stops and lunch breaks. Evenings were dedicated to rest, fellowship, and preparation for the following day’s adventure.

The wheelchair users faced unique trials throughout the journey. Navigating ancient cobblestone streets, enduring long hours in a wheelchair, and overcoming the physical limitations imposed by their disabilities demanded incredible courage and resilience. 

“The Roman Roads on days two and five were the most challenging,” Irwin recalled, adding that sometimes it required six or more people to lift the captains’ chairs and walk them over the rocky terrain. Their determination to experience the Camino, despite the obstacles, was an inspiration to everyone involved.

The pilgrimage culminated at the Cathedral of Santiago de Compostela, a bittersweet moment for Irwin. She recalled one of her favorite moments: The team was waiting to meet Vincenzo, an Italian man with a disability they’d met several times along the route. The group knew he was nearing the cathedral and arranged for champagne and tapas to greet him. Once they saw him, they began a flamenco clap to applaud his arrival. 

“He made his way to the center of the square and he was literally like a rockstar!” Irwin said. “Everyone was cheering for him! Our group loved on him, and so did so many others who were lucky enough to witness his arrival. It was a beautiful moment that I will cherish forever.”

Attending the Pilgrim’s Mass and visiting the tomb of St. James were profoundly moving experiences for Irwin. Though not particularly religious, she found herself deeply affected by the solemnity of the occasion. As she reflected on the journey, she realized that while reaching Santiago was a significant accomplishment, it was the profound human connections forged along the way that truly defined the experience. 

This adventure—filled with service, culture, and newness—has deepened her appreciation for the simple joys of life and strengthened her belief in the power of human connection. As she continues to share her story, Irwin hopes to encourage her students to embrace challenges and inspire others, seek out extraordinary opportunities, pursue their passions, and make a positive impact on the world.  

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.

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.

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.   

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.”