How the Hill City celebrates Kwanzaa

For the uninitiated, Kwanzaa is a weeklong celebration—beginning on December 26 and ending on January 1—where family and community join in fellowship to honor their ancestors, tighten bonds, celebrate African heritage, and enjoy meals, readings, storytelling, drums, and poetry.

The holiday was created by Dr. Maulana Karenga, a professor and chair of Black Studies at California State University in 1966, with each day of the week representing one of seven principles. The seven principles are:

Umoja
Unity

Kujichagulia
Self Determination

Ujima
Collective Work and Responsibility

Ujamaa
Cooperative Economics

Nia
Purpose

Kuumba
Creativity

Imani
Faith

A candle is lit nightly on the Kinara (candleholder), usually by a child surrounded by family to signify that day’s principle. These principles, called Nguzo Saba in Swahili, are a set of ideals that emphasize the importance of tradition, family, community, and heritage. For those who celebrate, Kwanzaa is an opportunity to study and reflect on history, tradition, and legacy.

Sheron Simpson, a Lynchburg native and founder of Kuumba Dance Ensemble, a nonprofit West African Dance group, has been integral in bringing Kwanzaa celebrations to the Hill City.

“It’s been an opportunity to learn more about my African roots,” reflected Simpson, recalling the discoveries she’s made while personally celebrating Kwanzaa. “It has been said that if you do not know where you come from, you will not know where you are going.”

Kuumba Dance Ensemble alongside The Legacy Museum of African American History and the Lynchburg Parks and Recreation, have been providing an annual Kwanzaa Celebration for years.

“The museum committee invited various members of the community to represent the principles and Kuumba Dance Ensemble, Inc. participated, with the children lighting the candles, singing, dancing, poetry reading, along with the performance of the drummers,”
explained Ramona Battle, Chair of the Exhibit Committee and the Governance Committee at the Legacy Museum. “The program was held in the Miller Center theater. After the celebration program, various food offerings were available to all who attended and participated.”

“Kuumba Dance Ensemble has become one of the instructors of Kwanzaa thanks to the Legacy Museum and Lynchburg Parks and Recreation,” Simpson furthered. “These two groups provided the opportunities for us to teach about Kwanzaa one bite at a time. So, we started in 2019 sharing one piece of Kwanzaa that could be ingested in a two-hour format. Last year, the Legacy Museum gave the charge to the Kuumba children to create the celebration and activities that they would like. They created videos that canvassed over a period of 7 days, presenting Kwanzaa in its entirety. For me, I simply enjoy sharing how Kwanzaa is for everyone, because it is a celebration of family values.”

During the pandemic, the event was held virtually via YouTube and Channel 15, and it will continue to be held virtually this year as well. Everyone—regardless of age, race, or background—is encouraged to join in the Kwanzaa celebrations.

“Kwanzaa has been one of the premier programs of the Museum,” explained Battle. “I share the responsibility of coordinating the program with long-time board member, Mrs. Phyllistine Mosley. We depend on the members of the community to enhance the festival through their participation, which allows us to showcase this important celebration.”

Folks hoping to participate in this year’s Kwanzaa celebrations can continue to do so virtually via Channel 15, where it will air each day, or via YouTube where it will be uploaded after its initial air on television. All event details can be found on the Legacy Museum and Parks and Recreation website.

“Kwanzaa does not take away from those who celebrate Christmas, it is in addition to Christmas and begins the day after Christmas. This is a time to celebrate unity, family, cooperative economics and instead of buying gifts use your hands to make gifts for children and family,” Simpson concluded.

No matter your age or economic status, planning a will is one of the most important estate planning steps you can take. If you pass away without having a will in place, your estate—your money, home, and assets—will be divided up according to state law. If you have particular wishes or recipients for each of those assets, a will can ensure they go to the right person.

“It will never hurt to have a will that states your wishes,” explained Sam Patel of Patel & Dalrymple, PLLC. “More practically, people often make a will after a major life event—marriage, buying a house, having a child. These are just a few examples of things that might make your wishes change, and it can help to update your estate plan accordingly.”

Determine Your Executor

One of the first steps toward creating a will is determining who the executor of your will and estate will be. This executor will act as your personal representative and will be in charge of handling the details of your will. This person should be someone you implicitly trust. You should talk with this person ahead of time to ensure they are up to the task, and then let them know where to find all important documents, such as your will, insurance policies, and passwords for important financial accounts.

“Consider discussing your estate plan with your family after you’ve put it in place,” said Keith Orgera of the Law Offices of Ron Feinman. “Generally, it is far better for your loved ones to know what is going to happen when you die rather than to get surprises after it happens. Talking to everyone in advance, while not a fun conversation, can avoid a lot of hurt feelings and squabbling after you’re gone.”

Ask the Important Questions

“I would suggest one decision and one question,” said Orgera. “It’s important to decide what you want to accomplish with your will. They are powerful instruments and can do many things. Knowing what you want the will to make happen is more important than who exactly will be your executor or who gets the Buick. Related to that is the question: ‘Is a will the best way to achieve what I want?’ Once you know what you’re trying to do, you can talk with your estate planner about the best way to accomplish it and how.”

Once you have your will in place, it’s important to make sure it continues to reflect your current wishes. Consider updating your will once a year, making sure to update it after marriages, divorces, births, deaths, and other life events.

Look at the Bigger Picture

“A will is just one component of an estate plan,” explained Peter Davies of Davies & Davies Law Firm. “An estate plan should address powers of attorney, advance medical directives, wills, beneficiary designations, tax planning, and possibly trusts, among other things. An estate plan should be in place for someone when they have kids, get married or divorced, have a blended family, have tax concerns, have health issues, and so on. A good estate plan addresses many aspects, not death alone.”

While a will is a powerful document that can enact your final wishes, it doesn’t necessarily accomplish everything. A legal professional can help you evaluate the details that fall outside of a will and help you put together a more comprehensive estate plan that covers the entirety of what you’ve worked hard to save or build.

Hire a Professional

Some things are too important to leave up to chance. A poorly drafted will can be worse than no will at all. Often, self-prepared wills aren’t signed and finalized correctly. For example, a self-prepared will could have an executor or family members who are listed as beneficiaries, who also signed on as witnesses. That could either invalidate the witness to your will or prevent the witness from receiving any benefit under the will.

“This isn’t a time to DIY,” furthered Davies. “A comprehensive estate plan assembled by an attorney specializing in estate planning can go a long way to prevent a mess.”

An attorney will help you sort through the maze of estate planning so you can feel confident that your final wishes will be fully enacted.

“A lot of things can pass outside of a will; sometimes the entirety of a person’s property,” said Patel. “This can be beneficial in some circumstances, to avoid probate taxes and costs, or to avoid public scrutiny of a probated will. This is something to discuss with your beneficiaries, and with your attorney. There are lots of ways to pass on your belongings, and it’s always good to know your options.”

This fire cider recipe will help you stay well this winter

The winter months are full of festive gatherings, holiday cheer…and icky colds and bugs. To keep your family well this holiday season, whip up a batch of traditional fire cider!

Fire cider is an herbal tonic that helps boost immunity and aids in digestion. As scientists have uncovered in recent years, there is a direct connection between gut health and overall wellness, and fire cider is a concoction that’s brimming with antimicrobial, anti-inflammatory, and antioxidant properties.

Originally created in the 1970s by herbalist Rosemary Gladstar, fire cider recipes have been iterated on and adapted ever since. While there is a base recipe that you should consider sticking with to ensure you get the most cold-fighting properties, you can always customize the recipe to your tastes. And, while fire cider has only been around for a few decades, the idea of consuming apple cider vinegar—one of fire cider’s primary ingredients—for its health benefits has been around for centuries.

Keep a batch of fire cider in your pantry (or other cool, dark space) all winter long, and either drink two ounces every day or simply keep it on standby for when the coughs and sneezes arrive in your home.

Ingredients

1/2 cup fresh ginger, grated
1/2 cup fresh horseradish, grated
1 yellow or white onion, chopped
10 cloves garlic, crushed or chopped
2 jalapeño peppers, chopped
1 lemon, juice and zest
2 tbsp. rosemary, dried (or several sprigs of fresh rosemary)
1 tbsp. turmeric, ground
Apple cider vinegar
1/4 cup honey (plus more to taste)

Instructions
Add ginger, horseradish, onion, garlic, peppers, lemon zest, lemon juice, rosemary, and turmeric to a quart canning jar. Cover the mixture with apple cider vinegar by about two inches.

Place a piece of natural parchment paper or wax paper under the canning lid and close—the parchment will keep the vinegar from touching the metal, which could cause it to rust. Shake well. Store in a dark, cool place for one month and shake daily.

After one month, use cheesecloth to strain out the pulp, pouring the vinegar into a clean jar. Be sure to squeeze as much of the liquid as you can from the pulp while straining. Add 1/4 cup of honey and stir until incorporated. Taste your cider and add another 1/4 cup of honey, or until you reach desired sweetness. Fire cider should taste hot, spicy, and sweet.

One doctor explores the connection between art and wellness

There is a saying that medicine heals the body, art heals the soul. This concept is put into practice right here in Central Virginia at KAYA Health. The direct primary care, subscription-based medical practice on Forest Road is the brainchild of Dr. Andrew Anderson. As a man of medicine but also of his community, Dr. Anderson wanted to spark an art initiative within his office to help him go further with his patients, beyond their medical needs and delve more into their emotional ones.

“There is so much more to a patient’s well-being than I can treat as a physician. This project allows me to address more than anatomy and physiology.

The sentiment is summed up well in one of my favorite quotes by Dr. William Osler, co-founder of Johns Hopkins Hospital, ‘The good physician treats the disease; the great physician treats the patient who has the disease,’” asserted Dr. Anderson.

So, what is this heartwarming community-focused project?

Local artists, thus far high school students, create art and positive quotes to hang on the considerable amount of wall space at the new location of KAYA Health in Forest. This has helped the business achieve two objectives simultaneously: a lifelong mission of Dr. Anderson’s to serve the community
and to decorate the walls with uplifting artwork to those who need it most.

Of course, it’s aesthetically pleasing when patients come to the office, but more so, these pieces serve as a sign of hope and are actually a gift to anyone who feels connected to a piece and wants to take it home. Originally the project was for terminal patients only, but as Dr. Anderson shared, “It is actually intended to help with a much broader and pervasive set of needs.”

He continued, “Of course, people who have severe and terminal diseases may choose a painting, but I find that they are most appreciated by those who have and are dealing with the silent and unseen illnesses that plague their everyday. We’ve given our paintings to people with depression, patients with fibromyalgia, and a woman whose mother recently passed away. It is intended for families who recently had a child diagnosed with type 1 diabetes, a disease they will carry for the next 70 years. It is intended for the newly single mother who is dealing privately with the compounding complications of a divorce.”

In a move to respond to our current emotional climate, Dr. Anderson launched a Depression Clinic, where patients certainly appreciate the art project—but is also an indicator that more art is always needed.

Dr. Anderson encourages anyone within the community to contribute art to the project, even if one doesn’t think of themself as particularly artistic.

“Just give it a try,” he suggests. To submit art to KAYA, just drop off the piece at the office anytime between 9 and 5, Monday through Friday, and they will take care of hanging it on the wall.

Preferred pieces focus on encouraging quotes or scripture with really anything painted in the background. Something that speaks to the artist and could be bright and colorful, dark and subdued, funny, inspirational—really anything goes. All submissions are welcome and appreciated.

If your family, church, scout group, or school is looking for a service project, look no further.

Dr. Anderson hopes to get more submissions, and in turn be able to share more artwork with his patients.

Patients and artists may have not connected in the past, but the office keeps a record of artist and recipient in case that connection is desired by the patient.

After a patient chooses a piece, they are able to keep the artwork forever as a gift from the community, which is part of the beauty of the project. When asked what some of the more memorable pieces of art patients have connected to are, Dr. Anderson shared, “When someone paints or draws art and chooses a quote inspired by their own experience or that of a loved one; those are powerful!”

Massage therapy uses suction to promote healing

“The best thing with which you can treat sickness is cupping.”
– The Prophet Muhammad

As a health and wellness hobbyist, I had been curious about cupping therapy and massage for years. During this alternative massage treatment, the practitioner uses varying sizes of suction cups to invigorate skin and muscle, usually on the back. The increased blood flow and circulation is thought to promote healing, reduce pain, relieve muscle tension, and remove toxins.

Until recently, the options to receive such a service in Lynchburg were either nonexistent or extremely hard to find. But I finally got to see what all of the hype was about when I booked a session with Liza Yowell at Telitha Apothecary in the Boonsboro Shopping Center. Yowell is an independent contractor who lives on the Outer Banks of North Carolina but is often in Lynchburg providing skincare and “MediCupping” at Telitha.

Yowell was introduced to cupping 12 years ago when she received the treatment from an acupuncturist on the Outer Banks. She says the practice of cupping stems from Traditional Chinese Medicine.

“Fire cups are typically used in Traditional Chinese Medicine where cotton is saturated in alcohol, lit on fire and inserted in glass cups with a hemostat in order to create a vacuum effect,” she explains. “The cups are then applied onto the patient’s skin in order to loosen the muscles, liquify the fascia, dispel blood and lymph stagnation and improve the flow of Qi energy (the body’s vital force).”

After mastering the art of firecupping, Yowell became certified in vacuum therapy MediCupping, using a machine that is safer, more subtle, and gentler than fire cups.

She describes the service she provides as “a combination of manual massage and MediCupping therapy. I rely on the cups to quickly and easily liquify the fascia and soft tissue so that I can access the deeper layers of the muscles.”

The service typically lasts about an hour.

Yowell is often amazed at how quickly the tissue softens with less effort than a conventional massage. She also has a personal story of how cupping helped her.

“Cupping is extremely effective at breaking down scar tissue,” she says. “I had breast cancer in 2016 and I felt such relief working with the machine to loosen up my mastectomy scars. It really helped release a lot of the tightness in my chest from the surgery.”

Former NFL football player Jake Grove of Forest was first introduced to cupping therapy in 2005 in San Francisco. He played center position in the league from 2004-2010 and had his share of injuries and soreness. Fellow teammates had suggested he try Chinese firecupping at an Eastern Medicine Clinic in order to improve his performance and decrease his pain.

At the time, Grove says he took all varieties of anti-inflammatories as well as narcotic pain medicine.

“Cupping helped me reduce the amount of medication I took on a daily basis,” he said. “I feel like it did help lower my pain and inflammation. Particularly later in my career and after multiple surgeries. The day after a game I could barely walk and cupping on my knees, back and shoulders helped me to recover quicker.”

Another place in Lynchburg to try cupping is The Spa in Wyndhurst, where massage therapist Denayha Cotton enhances her cupping massage with silicone cups.

She strongly encourages communication from the client as the process can actually be painful for some.

“Even though I use the softest cups possible, it can still be painful if a client has a large knot or tight ropey muscles that are causing them trouble. This is why feedback is an absolute must, that way you are not in any more pain than necessary,” says Cotton.

To prepare for your session, Cotton advises that clients drink lots of water and eat a clean diet before and after the treatment to help with the detoxing process. Clients should also avoid hot showers immediately after treatment.

There will most likely be markings or redness on the surface of the skin that can last up to two weeks on average.

The color will change and varies based on the amount of toxins and debris being released. These purplish circles are a side effect that indicates blood, lymph and Qi stagnation.

Grove attests that he always had the cupping marks on his skin wherever the cups were used after a service. Many people like to “see” the results left from the cups—and if they don’t, they are easy to cover up.

Whether you’re just curious like me, or want to relieve consistent pain like Grove, cupping therapy is definitely worth checking out.

“Most important to me, there is no downside to cupping,” says Grove.

“There are no chemicals, no needles.”

There are a host of reasons why people feel like they can’t prioritize working out, but two of the most common are scheduling issues due to work or school and being a little overwhelmed by the public gym atmosphere.

In a survey done by OnePoll in conjunction with supplement company Isopure, out of 2,000 people, nearly 50 percent said working out around others at a gym can be intimidating.

But these hurdles are worth overcoming, because the benefits of exercise are widespread. Weight management and increased muscle mass are two of the most well-known perks, and, according to the CDC, some of the lesser known benefits are reduced anxiety for adults, lower chance of heart disease and prevention of certain types of cancers.
While a community gym may not be for everyone, that isn’t your only option. Working out at home is a great alternative.

Here are some tips and professional advice about working out at home from Heather Callahan, Liberty University’s Associate Director of Fitness and Programming for Campus Recreation. Callahan graduated from Liberty and has been a fitness professional in the area for 11 years; she also has been certified by the National Academy of Sports Medicine for six years.

The Benefits
Callahan believes home workouts provide countless benefits, one being you don’t have to follow a gym facility’s hours of operation.

“You get to work out on your own time,” she said.

This includes adding in small, intermittent workouts throughout the day versus just doing one long workout.

“I am a huge fan of staying active throughout the day. We can be sedentary all day at our desks and then exercise for one hour of the day, but at home, you can take little movement breaks,” she explained.

Another bright side of working out at home is you are always a few feet from your gym. Instead of getting ready and driving to your destination, you can simply roll out of bed and work out in your designated home gym area.

The Drawback
We can’t overlook the main benefit of going to a gym—the community. This community of people can, at times, help people stay accountable to their fitness goals. Liberty University Senior Andrew Eshleman feels the community is his main attraction to going to the gym.

“Working out at the gym is a way for me to relax and escape my normal day-to-day life,” Eshleman said. “It’s great to be a part of a community who supports you and shares the same goals as you.”

While home workouts do not possess a natural community, there are ways to work around that and stay motivated. Callahan finds a couple ways to build a sense of community while working out at home.

“I won’t lie, sometimes that is hard. No matter how long you’ve been doing it …” she explained.

“If you can work out with someone, do it. If not, maybe get a friend to keep you accountable even if they aren’t with you.”

The Equipment
You can make your home gym as cheap or expensive as you would like. Those with larger budgets may choose to spend thousands on top-of-the-line gym training equipment brands such as Rogue, Hammer Strength or Stairmaster.

But if you are just getting started with a home gym, it’s a good idea to start simple—which also turns out to be a cheaper route as well. According to Callahan, the first items to consider purchasing are resistance bands, a quality workout mat and some dumbbells.

“I would recommend getting a set of light, medium, and heavy resistance bands. Versa loop bands that fit around your knees are a great way to add resistance at home,” she said. “For a little bit more money, you can invest in smaller [weight training] equipment like kettlebells or dumbbells, lighter set and heavier set, to really set yourself up with a beginning and at-home workout space.”

The weight for your light and heavy set would vary depending on your strength, but a light set of dumbbells would be used for a higher rep count per set and a heavy set would be used for a lower rep count per set.

The Workout
Once you’ve created your space and are ready to get started, Callahan recommends two fitness apps to lead you in your home workouts. Glo and Alomoves both offer a range of workouts—from HIIT (high-intensity interval training) to yoga—to help you accomplish your goals. These apps do charge but typically start with a free trial.

If you don’t want to pay, Insider.com rounded up a few of the best free workout apps: Nike Training Club App, 5 Minute Yoga and 7 Minute Workouts. These aren’t as thorough as the subscription apps but are a good way to get started. Also check out YouTube for free workouts as well.

According to Callahan, if you desire to have more customized workouts curated for yourself to accomplish your goals, there are personal trainers who will travel to your house for at-home workouts or speak with you online.