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.”  

For decades, there has been an ongoing debate surrounding fluoride, a naturally occurring mineral in food and water. It is often added to public water supplies, toothpaste, and other dental products because of its potential advantages for dental health. However, controversies have arisen due to concerns about its safety and potential adverse effects. Whether you choose to use fluoride in your home or not, it’s important to know as much as possible about this polarizing mineral. 

The Good News Dental Health Benefits

One of the most significant advantages of fluoride is its ability to prevent tooth decay. When fluoride is present in the mouth, it can strengthen tooth enamel, making it more resistant to acid attacks from bacteria. This mineral can also help reverse early stages of tooth decay, reducing the need for costly dental treatments in the long run. Fluoridated water has been particularly effective in decreasing tooth decay rates, benefiting communities with limited access to dental care. If you don’t feel like you’re getting enough of the mineral through your water, a dentist can also apply fluoride to your teeth in the form of:

Foam: dispensed into a custom tray, then placed over your teeth.

Varnish: painted directly on to your teeth.

Gel: painted on your teeth or dispensed in a custom tray.

Widely Accessible 

Fluoride is readily available and inexpensive. It can be found in many dental care products such as toothpaste and mouthwash. Additionally, the process of adding fluoride to public water supplies is relatively simple and cost-effective, making it an accessible preventive measure for oral health. This widespread availability ensures that individuals from all socio-economic backgrounds can benefit from fluoride’s dental protective effects.

Benefits to the Community

Adding fluoride to public water supplies benefits the entire community, including individuals who may not have access to regular dental care. This population-wide approach has proven effective in reducing tooth decay rates, especially among children. Research has indicated that adding fluoride to water can cause notable reductions in tooth decay, leading to better overall oral health for the entire community.

Evidence Based Research

Extensive scientific research conducted for many years has shown that fluoride is beneficial for preventing tooth decay. Numerous studies that reviewed large amounts of data consistently found that fluoride, when used in the right amounts, effectively prevents cavities. This research forms the basis for dental health policies worldwide, which recommend the use of fluoride to promote oral health.

The Bad News Dental Fluorosis

Excessive fluoride exposure during tooth development can lead to dental fluorosis, a cosmetic condition that affects the appearance of teeth. Mild fluorosis may result in barely noticeable white streaks or spots on the enamel, while severe fluorosis can cause brown discoloration and pitting. Although dental fluorosis does not typically affect dental function or cause pain, it can be a source of aesthetic concern for some individuals.

Potential Health Risks

While the majority of scientific research supports the safety of fluoride when used appropriately, there are concerns about potential health risks associated with excessive fluoride intake. Some studies have suggested a possible link between high fluoride levels and skeletal fluorosis, a condition characterized by joint pain and stiffness. However, it’s important to note that these cases are usually associated with long-term exposure to extremely high levels of fluoride, primarily from drinking water sources in specific geographic areas. For example, the Rift Valley region in East Africa, which includes countries like Kenya, Ethiopia, Tanzania, and Uganda, has too much fluoride in its water. This happens because the rocks and ash in the area contain a lot of fluoride, which gets into the groundwater when rainwater passes through them. The natural fluoride levels in the water are higher than what is considered safe by the World Health Organization.

Lack of Control 

One of the primary concerns raised by fluoride critics is the lack of control over dosage. When fluoride is added to public water supplies, individuals have limited control over their fluoride intake, as it depends on the amount of water consumed and other sources of fluoride in their diet. This lack of control has led some individuals to advocate for alternative methods of fluoride application, such as topical treatments or fluoride supplements.

Individual Sensitivities

Some individuals may experience allergic reactions or other sensitivities to fluoride. Symptoms such as skin rashes or gastrointestinal issues can occur in rare cases. Additionally, individuals with kidney problems may be more susceptible to the potential adverse effects of fluoride due to impaired fluoride excretion.

Fluoride has proven to be an effective tool in preventing tooth decay and improving oral health. However, it is important to carefully consider its potential side effects and monitor fluoride levels in water to ensure a balance between its benefits and risks.  

Tips for Keeping Your Skin Fresh and Healthy this Season

With the summer months well on their way; it’s time to buy those new bathing suits, fun pool inflatables, and the best skin care products out there. You may be wondering why skin care products made the “fun in the sun” list when there might be way more exciting items to spend your money on, but the answer is this: without these products, your skin might just end up being the one to pay the price. 

It might be the most fun outside when the temperature reads seventy degrees or higher, but it also can be the most dangerous for your skin. Increased exposure to the sun’s rays can not only damage your exterior within hours, but can also build up over time. 

“Without sun protection, this damage can build up over time,” said Kari Bohrnstedt of Seven Hills Dermatology. “Eventually you see signs of sun damage like freckles, age spots, and wrinkles.”

Dr. Alexandra Hickman of Dermatology Consultants dove deeper. “Sunshine contains ultraviolet rays that can damage the DNA inside of skin cells,” she said. “Unprotected sun exposure leads to permanent cell damage, also increasing the risk of developing skin cancers such as basal cell carcinoma, squamous cell carcinoma, and melanoma.”

These harmful rays from the sun can be identified as “UVA and UVB wavelengths,” Dr. Jason Givan of Ridgeview Dermatology noted. He continued, “UVA light is both invisible and does not produce any warmth. UVA exposure is consistent year-round, regardless of the temperature or “cloudiness” of the day. Therefore, sun protection should occur consistently year-round.”

So, what can sun seekers do to remain safe this summer?
First, as the transition from winter to summer continues, your normal daily routine may also need to change. For those who typically use moisturizers, Dr. Hickman recommends ensuring
the bottle reads “non-comedogenic,” which means that the moisturizer won’t clog your pores. 

“Ingredients such as hyaluronic acid and ceramides are naturally-occurring chemicals that help your skin hold onto water,” Hickman said. 

“Dermatologists recommend bland, thick moisturizers to promote a healthy skin barrier to the environment,” Givan added.

In addition to modifying your moisturizer for the sun, it is also essential to begin adding in SPF as a part of your daily routine, even if your sun exposure is limited. Ensure that all parts of your body are lathered in sunscreen, too, as it can sometimes be easy to forget about certain areas. 

Those with sensitive skin, rosacea, or even those taking medications for acne, may want to avoid chemical sunscreens and select mineral sunscreens instead, as these products interact less with the skin and can be better tolerated. Hickman and Bohrnstedt both advise to look for skincare products, like SPF, that contain the active ingredients of zinc oxide and/or titanium dioxide as well. 

Prevention and protection are the two main goals to keep in mind when being out in the sun for a long period of time. When it comes to shielding yourself against potential harmful diseases, Bohrnstedt recommends that everyone use sunscreens that offer a broad-spectrum protection which protects against both UVA and UVB rays, such as an SPF of 30 or higher that is water resistant. 

“Sunscreen alone cannot fully protect you,” advised Bohrnstedt. “Additionally, we recommend taking steps to prevent skin cancer early by dressing in protective clothing, seeking shade when appropriate, and avoiding sun between the hours of 10 AM and 2 PM.” 

Bohrnstedt also said that it is essential to look for shade outside, wear a hat, always use sunscreen, be careful of reflections when you’re around water or sand, and stay away from tanning beds. In addition to topical solutions, Givan also advised that “long-sleeve UV protective shirts are fantastic for outdoor events, such as the beach or sporting events.” He noted these shirts are “lightweight, cool, and very protective of ultraviolet light.”

But, if the occasional inevitable does happen, the best methods of recovery from a sunburn first start with simply being easy on your skin.

“If you are able to, take anti-inflammatory medications like Ibuprofen or Tylenol,” recommended Hickman. “Do not try to exfoliate, peel, or rub off any flaking skin. Soak in cool showers and apply ice packs to the worst areas.” 

Hickman also suggested moisturizing two to three times per day with a thick product like Vaseline or Aquaphor to keep the skin protected and hydrated.

Now you’re ready for all that fun in the sun you had planned out for summer. Write down these simple steps and your skin will thank you in advance!  

How a Local Non-Profit is Supporting Expecting Parents

Photos by Ashlee Glen

With two years under its belt, Birth in Color Central Virginia has trained a fourth group of doulas to help support pregnant women of color and their families in the Lynchburg region throughout their entire birth journey. Doulas work alongside the other professionals responsible for birth care by offering physical, emotional, and informational support during and shortly after childbirth—efforts that have been proven to improve maternal mortality rates during childbirth.

Miosha McDaniel, a doula for Birth in Color Central Virginia, said the maternal mortality rate for Black women during delivery is three times higher than that of white women.

“That’s a really scary number and we understand that a lot of women walk in wondering if they’re going to be able to come out of the hospital with their babies,” she said.

In just two years, Birth in Color Central Virginia has already received hundreds of applications from women wanting support from the program’s doulas and wanting someone who understands their needs and struggles.

Kenda Sutton-El, executive director of Birth in Color RVA, created the flagship organization four years ago in Richmond after realizing the birthing needs of women of color—especially Black women, who needed support, education, and advocacy. She launched Birth in Color Central Virginia as RVA’s sister organization in 2021.

McDaniel said most doulas meet with their clients two to four times throughout their pregnancy to educate them on what their rights are and how they should be protected within the birthing spaces of hospitals. The doulas also hold community baby showers, childbirth classes, including classes for spouses and partners.

“We serve them emotionally, physically, and we’re really heavy on advocacy as well,” she said. “Because a lot of the time in the hospital rooms, the partner is uncomfortable and doesn’t know how to speak up or doesn’t know what to say. And that’s where the doula can step in and advocate for them and educate them on what the doctor or nurse is saying.”

Doulas also provide comfort measures including acupuncture, acupressure, and the “double hip squeeze,” which is performed during a contraction to help with discomfort in the lower back and pelvis.

“So a lot of education goes into being a doula, a lot of advocacy, and a lot of mental and emotional support, because that’s a really trying time when labor comes around,” McDaniel said.

Birth in Color Central Virginia has trained more than 20 women to become doulas but not everyone serves at once, she said. Right now, the program has about 10 active doulas.

McDaniel said the program is important to have in the area because, before the program launched, there weren’t many doulas who were women of color.

“When I was pregnant with both of my little ones, I used doulas, but they didn’t look like me,” McDaniel said. “And a lot of the times when I would walk into appointments at the doctors’ offices or even with my doulas they didn’t understand or know how to advocate for me as a Black woman.

And it was uncomfortable. I’m just a pregnant person. Don’t look at my color, just look at me being a pregnant person and coming in wanting to be educated. “

McDaniel said that Sutton-El noticed this as well when she looked around doctors’ offices and hospitals searching for women of color who worked there.

“We understand that it’s not going to be fixed overnight, but we are grateful for the role that we do get to play in helping change those numbers,” McDaniel said. “We are the first collective of Black women who serve Black women in our city. So I think it’s really special that [Sutton-El] thought that Lynchburg was worth investing in and supporting to help support other women.”

For others in the community looking to help, McDaniel advises them to have the awkward conversations and ask how they can support these women.

“Most importantly, if you see something, say something. That’s my biggest thing. If you are in a doctor’s office and you’re overhearing something or a conversation that’s going on that might be inappropriate or is not a supportive or inclusive conversation, speak up and say something,” she said.

She added that each doula is paid through donations and grants because the organization doesn’t require families to pay for their services.

“We believe that everyone should have a doula,” McDaniel said. “Every birthing person deserves that support and advocacy outside of their partner, their spouse, or family members. So donations help us do the work that we’re doing. And if you can’t support financially, just share about Birth in Color by getting the word out and talking about the work that we’re doing.”

Now more than ever, the community needs to support one another, especially women, she said.

“I think it’s a really trying time that we’re going through right now where women’s bodies are being policed,” she said. “We know our bodies the best and I think that we all need to come together to support one another and advocate for every person no matter what and no matter who they are.”  

The Summit Revamps their Culinary Program

Photos Courtesy of The Summit

Good nutrition is important at every age. Not only is food essential to life but it is also emotional, evokes the senses, and should taste good! The residents living at The Summit, a senior living facility in Lynchburg, are enjoying a major food upgrade with even more culinary progress on the horizon. Gone are the days of institutional food service in order to make way for fresh, exciting choices as residents enjoy a true destination dining experience. 

For the last twenty years, The Summit has offered seniors Independent Living homes, spacious apartments, and Assisted Living residences with twenty-four-hour care. 

“With its mission of providing residents with choices for purposeful living, The Summit is shifting services and amenities to be customizable, putting choices in the hands of those that call the community home,” explained Marketing Director Brenda Dixon. 

Some of those choices extend to dining and meals. 

“Our vision at The Summit is to provide a place for residents’ wellness to flourish where dining becomes an integral part of any wellness routine,” Dixon said. “While it has been known that a diet centered around fresh ingredients can improve your physical well-being, research is now finding that healthy eating habits can benefit your mental well-being as well. We promote community and friendship here at The Summit and we can’t think of a better way to promote community than through our culinary program by sharing a great experience around a great meal with friends. Our goal is to create a place where our residents know they can come and enjoy food that will help them maintain a healthy lifestyle.”

The menu at The Summit has gone through its share of changes over the years. Most recently, flexibility in menu creation, vendor sourcing, and resident input have become top priority. The atmosphere in the dining room at The Summit now feels more like a restaurant where community members can eat and enjoy. Residents choose from various meal plans, decide how often they want to eat, what they would like to eat, and how they want to spend their money on meals.

Some options on a recent menu, which rotates often, include pan-seared pork chop with peach barbecue sauce, grilled mahi with lemon garlic cream, and marinated beef medallions with mushroom demi-glace. If vegetarian choices are preferred, there is a vast array including butternut squash curry, spinach and artichoke dip pasta, and stewed chickpeas with eggplant and tomatoes. If a resident has a sweet tooth, there is a delicious dessert menu that includes French silk pie, cannoli, and brown sugar cake. There are also frequent ticketed coursed meals with wine pairings that residents can enjoy together as a community.

Who is responsible for these tasty changes at The Summit? Mitch Rodhe recently has become the Director of Culinary Services and has had a hand in implementing many improvements in his department. If you recognize his name, it could be from his last role as the Food and Beverage Director at the Craddock Terry Hotel, which includes Shoemakers and Waterstone Pizza.

Currently, only lunch and dinner are available to residents but a café is slated to open later this year where breakfast will be offered, including sandwiches, pastries, fresh fruit, bagels, and smoothies. Snacks and bites will be available focusing on finger foods and hors d’oeuvres to accompany the atmosphere of mingling and fellowship. 

“The community can come together, soak up those gorgeous views, and enjoy a glass of wine and some appetizers,” Rodhe said of the café and its ability to utilize an outdoor patio area on warmer days.

Chef Rodhe assures that The Summit is able to meet each resident’s dietary needs and wants whether they are due to allergies or medical restrictions but also if a resident eats gluten-free or vegetarian by choice. The Summit has new resident meetings, focus groups, and committees to discover what residents love to eat and how they are able to deliver meals in a safe and delicious way. 

“We’re going to continue the traditions of culinary excellence at The Summit, along with new options for the residents we serve,” Rodhe said. 

The idea of sustainability and farm-to-table focuses are important to The Summit and will become even more so later this year. Culinary Services is challenging vendors to offer a wider selection of locally grown fruit and produce. They also hope to partner with Lynchburg Grows, a nonprofit urban farm, to increase local sourcing availability. There is a plan to implement an herb garden and produce beds on the property to feature in daily recipes. Plant-based menu selections will be featured on the daily menu offerings incorporating plant-based proteins, fresh grains, and vegetables to meet the growing demand for vegetarian and vegan meal options. 

Chef Rodhe shared, “Buffets and action stations will become more frequent to allow our residents to get to know our kitchen team. Plus, action stations have the benefit of showcasing our ingredients before they become entrees, thus enhancing customization, temperature, and freshness of our dishes.”

Not only will this new culinary program, with its emphasis on resident engagement and satisfaction, improve quality of life for The Summit residents, it will also work to further engage the residents’ visitors.

“Our goal is to build a culinary experience in which residents are excited to host their family and friends, creating a quality experience for all residents and guests,” Dixon said. “An experience that brings joy to their days and quality nourishment to their bodies.”  

The Herbs and Flowers You Need to Create a Stunning, and Healing, Medicinal Garden

Herbal medicine predates written language and recorded history. Archaeologists have found evidence of herbal medicine usage as far back as 60,000 years at research sites in present day Iraq. Now, we have chemically synthesized medicines that, without a doubt, save lives and cure disease, however, our modern medicine doesn’t nullify the value and importance of natural medicine. In fact, some of our most powerful drugs are still derived from plants! Did you know that two common drugs used in fighting childhood leukemia come from Madagascar periwinkle?

The plant has been used by indigenous peoples for ages to treat diabetes, however it was discovered to have cancer-fighting properties in the 1950s. We have not yet figured out how to synthesize these chemicals, so we still use the plant extract itself to make these life-saving medicines, reminding us that science is amazing, but sometimes you just can’t beat nature.

As a matter of fact, there are MANY modern medicines that come from plants, or that were developed because of our understanding of plant science. And traditional herbal medicine is still practiced today in much of the world. But you don’t have to be an expert or consult a mysterious medicine woman to add herbal medicines to your cabinet. Here are a few safe and simple herbs you can incorporate into your health and wellness routine:

For Insomnia: Chamomile, Lavender, Valerian Root
All three of these herbs have long been used to reduce tension and settle the mind and body in preparation for sleep. Valerian Root is especially trusted as a natural sleep aid. Drinking a hot tea in the evening of any one or more of these herbs is a great way to treat yourself to a little R&R.

For Pain: Feverfew, Ginger, Turmeric
If you suffer from chronic pain or frequent headaches, or deal with muscle soreness after a workout or a day on your feet, these options may help to relieve your discomfort. They’re great options to try for anyone looking to lessen their use of over-the-counter pain medications. Ginger is known to have anti-inflammatory properties, as well as a host of other health benefits. Feverfew, as you might guess, is used to reduce fever, but also helps curb pain from rheumatoid arthritis and toothaches. Turmeric is a powerful anti-inflammatory and has shown in some studies to be as effective as Ibuprofen in pain relief. It’s also easily incorporated into the diet in juices, smoothies, soups, or curry.

For Energy: Ginseng, Peppermint, Ashwagandha
All three of these herbs have been shown to improve energy, brain function, focus, and physical performance. Peppermint is probably the easiest to grow in your home garden and is great when used as an essential oil in a diffuser, as studies suggest that simply inhaling the scent of peppermint sharpens your focus and enhances your mood. Ginseng is popular for athletes and is commonly found in supplements and beverages. Ashwagandha is truly ancient and has continually proven to have a powerful effect on cognitive function, alertness, and even reaction time.

Powerhouse Herbs to Keep on Hand

There are a few herbs that are just good to have around, as they can address all sorts of ailments and issues. This is only a short list. In fact, most medicinal herbs have more than one use, and it’s a good idea to get an herbal guide or do some research if you’re interested in knowing more!

Ginger is one of them. I have frequent migraines, and I keep ginger in my kitchen, purse, and my desk at work, to deal with the resulting nausea. It’s also known to be hugely helpful for expectant mothers dealing with morning sickness. I prefer to eat dried ginger (you can find it at almost any grocery store), ginger chews, or cook with fresh ginger. But it is also available in supplements and teas. Even my kids enjoy the chews and get one any time they complain of an upset stomach.

Echinacea is very well-known and is used for building up the immune system. If someone in your family is already sick, giving this to other household members may help prevent them from catching the bug. The root of the plant is especially powerful. It’s also good for relieving a sore throat.

Oregano is not only delicious, but it’s also a great herb to grow in your garden, as it is antimicrobial, meaning it fights fungal, viral, and bacterial germs. It’s also high in antioxidants.

Bee Balm/Bergamot is charming in the flower garden and is also a wonderful herb with many benefits. Like oregano, it is antimicrobial. It also soothes cough, skin irritations, and stomach cramping. 

There are so many more valuable herbs that can play a role in your family’s health. Don’t be afraid to give nature a try! Afterall, it has sustained us for thousands of years.

As spring approaches, it’ll soon be time to get your herbs in the ground! Visit the medicinal garden at Old City Cemetery for inspiration as you plan and plant your own medicinal garden at home.  

Please note: While the above herbs are generally considered safe, allergic reactions and drug interactions are always possible. It’s important to consult with your doctor and conduct your own research before adding an herbal regiment to your wellness routine.