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FOOD + BEVERAGE CELEBRATE JANUARY WITH BOLD MOCKTAILS
Start the year with smart money moves
JANUARY 2025
Health and Wellness
Stepping into a new year can inspire optimism and provide an opportunity for fresh starts in so many aspects of our lives. As we brainstormed our focus for this health and wellness-themed issue, we approached it with not just an eye on physical health and wellness but all that those terms can encompass.
This month, you can dive into John Wells’ tips for boosting your financial health and explore ways to achieve zen-like organization in your home with advice from Keri-Ann Byrne of Charlottesville Organizing. We also have tips for swoon-worthy spots to visit for wellness weekend getaways that will leave you refreshed, rejuvenated, and ready to kick off the new year. And if you’re celebrating Dry January, you won’t want to miss our lineup of mocktails that will ensure you’re not missing out on flavor while you skip the spirits.
We’re exceptionally grateful to start off this new year with you! Thank you for welcoming us into your home and for all of your feedback that fuels our growth. We also hope that you’ll take time in 2025 to support all of the businesses that we are proud to call partners.
Happy New Year -- may it be your best yet! Warmly,
JAMES LISOWSKI, PUBLISHER @CITYLIFESTYLECHARLOTTESVILLE
In the "Twice is Nice" article in the December issue of Charlottesville City Lifestyle it was stated that the organization had given over $200 million since it's inception. That figure should have been $2 million. We apologize for the error.
January 2025
PUBLISHER
James Lisowski | james.lisowski@citylifestyle.com
EDITOR
Jennifer Waldera | jennifer.waldera@citylifestyle.com
CONTRIBUTING WRITER
Jennifer Waldera
CONTRIBUTING PHOTOGRAPHERS
Keri-Ann Byrne, Jen Fariello, Abby Grace, Susan Kalergis Photography, James Lisowski, Sky Mast, Maryury Padilla, Sera Petras, Cecily de la Pena, Kori Price, Leonidas Schultz, Aaron Watson, Consignment House Gallery, Hojo, Iris Inn, Keswick Hall, Veritas Winery
Corporate Team
CEO Steven Schowengerdt
COO Matthew Perry
CRO Jamie Pentz
CTO Ajay Krishnan
VP OF OPERATIONS Janeane Thompson
VP OF FRANCHISE DEVELOPMENT Erika Smiley
AD DESIGNER Josh Govero
LAYOUT DESIGNER Amanda Schilling
QUALITY CONTROL SPECIALIST Marina Campbell
Learn how to start your own publication at citylifestyle.com/franchise.
Photo Credit: Lavender Dreams VA
Mind and Body: Top Local Wellness Getaways
Start the Year Financially Strong
Kickstart
Sophisticated Zero-Proof Sips
Shake
Wellness Through Organization
Keri-Anne
city scene
WHERE NEIGHBORS CAN SEE AND BE SEEN
1: UVA Men's Soccer defeats West Virginia 2-1. 2: Daniel Donato's Cosmic Country performing at the Foundry. 3: Event hosted by C-ville Bites. 4: Pasta class hosted by C-ville Bites. 5: Illumination at Veritas Winery. 6: Two Up Wine Down Festival in Charlottesville. 7: Duane Betts playing at the Jefferson Theater.
JAMES LISOWSKI KORI PRICE
AARON WATSON
MARYURY PADILLA
MARYURY PADILLA
business monthly
Consignment House Gallery Celebrates 5 Years Under New Ownership
Consignment House Gallery has slowly molded its store into more of a modern art gallery, focusing heavily on local painters, sculptors, and glass artists while still carrying a wide selection of estate jewelry and decorative items from around the world. The gallery owners are happy to make local house calls to assess pieces that need a new home. They also work with local designers and craftsmen to help create custom installations for homes and offices.
Scan to read more
Energize Your Workout in the New Year at pūrvelo
Step into pūrvelo, where the ride is as unique as you are. Unlike traditional studios, they believe true fitness isn’t measured by numbers. Their classes empower riders to tune into their bodies, set their own pace, and embrace a workout that’s both exhilarating and effective. With expertly guided rides that boost strength and cardio health, pūrvelo offers a welcoming space to achieve lasting fitness on your terms. Join and redefine your workout journey in Charlottesville!
Mill Creek Veterinary Clinic
Mill Creek Veterinary Clinic is a vibrant, community-focused veterinary health and surgical center located in the heart of Charlottesville. The clinic is proudly owned by two passionate, female veterinarians who are committed to offering personalized, compassionate care for every pet that walks through their doors. They are excited to be an integral part of the Charlottesville community and look forward to continuing to build lasting relationships with pets and their families in the new year!
Photography by Consignment House Gallery
Photography by Cecily de la Pena
Photography by Sky Mast
by Lee Angelo Marraccini in collaboration with Martha Carol Greene
Visit these nearby destinations to relax and recharge.
Mind and Body: Top Local Wellness Getaways
Start the new year by focusing on your well-being with these serene local getaways. From tranquil spas to opportunities for getting active, these destinations offer rejuvenation, relaxation, and a chance to reset your mind and body for a healthier, happier year ahead.
ARTICLE BY JENNIFER WALDERA PHOTOGRAPHY BY CONTRIBUTING PHOTOGRAPHERS
Iris Inn
With gorgeous views and serene surroundings, this Waynesboro destination is the perfect getaway all on its own. But you can make it a retreat for personal wellness by booking a stay and relaxing with the Inn’s many spa amenities including facials, massages, and other body treatments, or settling into a private hot tub and indulging in Iris Inn’s amazing meals. Or, check in with the Inn’s knowledgeable team to build a local trip that ranges from hiking and biking locally to incredibly elevated experiences.
Iris Inn & Cabins | 191 Chinquapin Dr, Waynesboro, VA 22980 | irisinn.com
Keswick Hall
Gorgeous rooms with beautiful views are just the start of a visit to Keswick Hall for a few days of getting away. Book a day at the spa for myriad treatments that range from body, face, and hair treatments to nails and purchase goods to take home that will extend the goodness of your visit. Don’t skip visiting the warmed Horizon Pool with its extraordinary views, enjoying the plethora of other amenities, or visiting the acclaimed onsite restaurant Marigold by Jean-Georges.
Keswick Hall | 701 Club Dr, Keswick, VA 22947 | keswick.com
Veritas Vineyards and Winery
Veritas could constitute an amazing day trip on its own, from enjoying a tasting to having an amazing meal or taking a class run by its renowned chef. But it’s also a haven for rejuvenation with an ongoing opportunity to invest in yourself via wellness retreats. These four-day retreats at the Farmhouse offer everything from yoga and hiking to food and wine, all with a stay on the winery’s gorgeous property.
Veritas Vineyards and Winery | 151 Veritas Ln, Afton, VA 22920 | veritasfarmhouse.com
Fireplace at Veritas Winery. Photo Credit: Abby Grace
Marigold by Jean-Georges at Keswick Hall. Photo Credit: Keswick Hall
Room at Iris Inn. Photo Credit: Iris Inn
Start the Year Financially Strong
KICKSTART YOUR FINANCIAL WELLNESS PLAN WITH TIPS FROM JOHN WELLS.
ARTICLE BY JENNIFER WALDERA PHOTOGRAPHY BY JEN FARIELLO
John Wells of Morris & Wells Wealth Management. Photo Credit: Jen Fariello.
John Wells of Morris & Wells Wealth Management shared some tips with us on starting the year out right when it comes to financial health.
What are some of the things you recommend people do to assess their financial health as they head into the new year?
Heading into the New Year everyone should assess their savings goals versus whether they are on track. Our younger clients are generally saving toward specific purchases (like a house down payment) and/or a balance number that will give them the financial flexibility to retire or focus on whatever they want. So, does the savings plan need to be adjusted accordingly going into the new year?
We also ask people to assess their debt. Are there high-interest rate debts that deserve more focus than other debts that might be lower interest? This could be in the form of credit card debt versus mortgage debt. Are you contributing as much as you can to workplace retirement accounts or other tax-advantaged vehicles like ROTH IRAs? If not, we adjust for that to the degree the person can.
Do they have a “rainy day” fund that the person/people can access in case of job loss, injury, or something else? Depending on spending habits, 6 months is typically enough.
If there are children or grandchildren, does the person/people want to contribute to education in the future? Are those accounts funded or in the process of being funded?
What are some financial goals that everyone should consider setting at the start of the year?
• Is my workplace retirement account set up to save the maximum annual dollar value allowed by the government? In 2025 that is $23,500 for people under 50 years old and $31,000 for people over 50 years old.
• Have I paid down or am I in the process of paying down higher interest rate debt?
• Am I on track to save money in an annual amount in a taxable account that puts me on track to bridge the gap between my expenditures and the amount my retirement accounts can provide in retirement?
• Is every avenue I have set up for saving in 2025 automated to the degree possible?
• What are my various investment accounts invested in? Check for clear concerns. For example, am I a 30-year-old who has half his/her 401k invested in cash or fixed income? Make the changes necessary. If you do not know what those may be, contact a Financial Advisor.
What’s your best advice for someone wanting to prioritize debt reduction in the new year?
Focus on the highest interest rate debt first. Then check to see if consolidation options exist for you at lower rates.
Sometimes individuals prefer to feel a sense of accomplishment by paying off accounts with smaller balances first. That is fine as long as there is not a large percentage point difference between the interest rates on small accounts or accounts with the highest interest rate debt. Do what feels best, just do it!
How do you advise people to approach saving in the current economic climate?
Interest rates are higher now than they have been for most of the last decade and a half. Save as much as you can afford and make sure that you are earning at least a market rate of interest.
Many options exist for easy-to-access high-yield savings accounts or money market funds within brokerage accounts that pay higher than bank rates of interest. Any economic climate is a time to keep focus on your savings goals.
"Save as much as you can afford and make sure that you are earning at least a market rate of interest."
"The American capitalistic system is an amazing system... It is incredible that we get to participate alongside these management teams and in many cases founders."
Morris & Wells Wealth Management host a cypersecurity training with Charles Schwab in Charlottesville.
Photo Credit: James Lisowski
Coins piled and scattered.
Just be sure you are not being charged a fee for investing in a higher-yielding product. For example, your bank offers a high-yield CD at 5.5% however the bank fee is 1%.
Remember that the yield is then 4.5% net the fee.
What steps should people take at the start of the year to check in on their retirement goals?
Look at balances and determine whether they are on track to the balance they desire upon retirement. If they do not know that balance, look for an online calculator and/or consult a Financial Advisor. If the savings rate is not aligned with retirement goals, that savings rate may need to be adjusted. For example, if you are 55 and want to retire at 65, know what that retirement balance needs to be to cover your expenses in retirement and do everything you can to reach that balance.
For those who haven’t started saving for retirement yet, what’s a good way to begin?
First, open a workplace retirement account and save as much money as you can within that. If you do not have access to a workplace retirement account, open a ROTH IRA (or potentially another form of IRA) at a low-cost broker (e.g., Schwab, Fidelity, Vanguard) and start automatically moving money each pay period in order to hit the annual maximum of dollars allowed in that account type.
How much should people aim to keep in an emergency fund, and what’s the best way to build it up?
We suggest three to six months of expenses. We view this money as money not to take much investment risk with, so regularly depositing it into some form of highyield savings account makes sense.
Are there certain types of investments you think are particularly good for new investors?
Low-cost index funds make a lot of sense for new investors starting out with a small amount of money.
Automate your deposits into the account and select the reinvest dividend option on your investments.
Our strategy is to pick individual stocks, which provide a low-cost and tax-efficient way to manage money. However, for lower dollar portfolios, the index fund approach makes sense.
Are there often-overlooked deductions or credits that people should look into?
The most overlooked benefit is not paying tax on workplace retirement account contributions. Take advantage of it!
Similarly, the ROTH IRA wrapper can be overlooked. If you have access to a ROTH IRA, either through your 401k or otherwise, take advantage of it.
Also, in taxable accounts, I find that people stick with losers too long. The tax code is written so that you can take advantage of unrealized losses for tax purposes once you realize them. Do not forget that benefit when reviewing your portfolio. Likewise, the tax hit from realizing an unrealized gain is often outweighed by the opportunity cost of sitting on a stock or investment that does not go anywhere for the next decade.
Do you have any final tips or words of encouragement for anyone starting their financial journey this year?
The American capitalistic system is an amazing system that allows us as individual citizens to hold minority interests in companies whose managements are incentivized to increase the value of their companies’ share prices. It is incredible that we get to participate alongside these management teams and in many cases founders. Be excited about the ability to take advantage of this and participate alongside the companies that are attempting to navigate, regardless of the sometimes treacherous landscape, and grow their valuations.
If you still have questions about how to achieve financial health in 2025, contact Morris & Wells Wealth Management.
LEARN MORE: Mr. Wells graduated from UVA and has worked in the investment industry for 23 years. His experience includes working at forensic accounting research firm CFRA and two hedge funds. Mr. Wells is a CFA Charterholder.
John Wells of Morris & Wells Wealth Management. Photo Credit: Jen Fariello.
Sophisticated
Zero-Proof Sips
Shake up or stir mouthwatering mocktails perfect for sipping solo or wowing a crowd.
ARTICLE BY JENNIFER WALDERA | PHOTOGRAPHY BY LEONIDAS SCHULTZ AND CONTRIBUTING PHOTOGRAPHERS
Leonidas Schultz, who is renowned for heading up beverage programs all over Charlottesville, and the team at Charlottesville City Lifestyle are excited to share some fun ways to spruce up your sips sans spirits. From rich chocolatey goodness to a deeply flavored shrub and citrusy goodness that will have you coming back for more, these delicious zero-proof drinks may become your go-to sips even after Dry January.
Solar Therapy and The Marquess' Coco. Photo Credit: Leonidas Schultz.
Leonidas Schultz says this is a great large-batch shrub you can use to introduce guests to this style of drink, bringing in sunshine through mango and raspberry. For a higher intensity, cover the pan immediately after reaching a simmer, or swap out the rice wine vinegar for champagne vinegar.
ingredients
• 12 oz Rice Wine Vinegar
• 12 oz Sugar
• Vanilla Bean, Split
• 4 Star Anise
• 10 oz Frozen Mango
• 2 oz Frozen Raspberries
• 1 tbsp Kosher Salt
directions
1. Combine sugar, vinegar, vanilla, and star anise in a pan. Bring it to a low simmer and let cook uncovered for 10 minutes (this helps reduce the harshness of the vinegar while keeping its tangy bite). Then turn off the heat, cover, and allow to steep for 1 hour.
2. Pour the mixture into a blender and add your frozen fruit. Blend until completely smooth, then put into a sealable container and store refrigerated for up to three months.
final assembly
3. In a Collins glass, add 2 oz of your Solar Therapy Shrub, then top with ice.
4. Add 4 oz of club soda and stir to incorporate the shrub with your seltzer.
5. Top with another 4 oz of soda and stir gently to combine while getting rid of as few bubbles as possible.
CONTINUED >
SOLAR THERAPY
Solar Therapy Mocktail. Photo Credit Leonidas Schultz.
Publisher Jim Lisowski crafted this refreshing mocktail recipe using ginger beer, cranberry, and a cinnamon stick. This mocktail is perfect for any occasion, especially during the fall and winter seasons.
ingredients
• 2 oz Cranberry Juice
• 4 oz Ginger Beer, chilled
• Fresh Cranberries, for garnish
• Cinnamon Stick, for garnish
• Rosemary Sprig, optional
• Ice
directions
1. Moisten the rim of the glass and dip it into raw sugar.
2. Fill a glass with ice.
3. Pour in the cranberry juice.
4. Top it off with chilled ginger beer.
5. Garnish with fresh cranberries and a cinnamon stick.
Optional: For a sweeter twist, you can add a splash of lime juice or a drizzle of honey.
CRANBERRY GINGER SPARKLER
Cranberry Ginger Sparkler. Photo Credit: James Lisowski.
This is a chocolate drink as delicious hot as it is cold according to Leonidas Schultz. Note: This is a large batch, suitable for up to 22 drinks.
ingredients
• 15 oz Earl Grey Tea, Made at Triple Strength
• 10 oz Molasses
• 4 oz Sugar
• 10 oz Dutch Cocoa
• Angostura Bitters
• Dairy or Dairy Substitute
directions
1. Brew your favorite Earl Grey tea at three times the usual strength.
2. Add this to your blender, along with your molasses and sugar
3. Turn your blender on low and allow everything to incorporate, before slowly adding cocoa powder.
The final step is best done by going through the lid while the blender is running but can be done in batches by turning the blender off, removing the lid, adding about a fifth of the cocoa, and then closing it back up and running till smooth. Repeat until all your cocoa is incorporated.
assembly
4. Add 1.5 oz of your cocoa syrup to your glass. If serving hot, use a heat-safe microwaveable mug.
5. Measure out 4.5 oz of your favorite dairy or dairy substitute
6. Add a small amount of the dairy to the glass and stir into your syrup until it is thinned out and homogenous.
7. Add the rest of your dairy along with 3 dashes of angostura bitters, then stir to combine.
8. If serving hot, heat in a microwave using 30-second bursts, until you reach your ideal temperature, stirring each time before testing the warmth.
The Marquess' Coco. Photo Credit: Leonidas Schultz.
Editor Jennifer Waldera has a love for the citrusy bite and gorgeous color of grapefruit. This mocktail embodies the beauty of the fruit with a few other simple ingredients.
ingredients
• 2 oz Fresh Grapefruit Juice
• 1 oz Fresh Lemon Juice
• ½ oz Honey Syrup (equal parts honey and water, warmed to combine)
• 4 oz Ginger Beer (Chilled)
• Grapefruit Wedge (For Garnish)
• Lemon Slice (For Garnish)
• Fresh Rosemary Sprig (For Garnish)
• Ice
directions
1. Prepare the honey syrup and let it cool.
2. Moisten the rim of the glass with a lemon wedge and dip it into raw sugar for a zesty rim.
3. Fill the glass with ice.
4. In the glass, combine grapefruit juice, lemon juice, and honey syrup. Stir gently to mix.
5. Top with chilled ginger beer and stir lightly to combine the flavors.
6. Garnish with a grapefruit wedge, a lemon slice, and a sprig of fresh rosemary. For an aromatic touch, gently bruise the rosemary sprig by tapping it between your hands before adding it.
Optional: Spice it up with a dash of fresh ginger juice or a thin slice of candied ginger as a garnish.
Grapefruit Ginger Glow.
Scheduling
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Part of the Charlottesville Organizing team. Photo Credit: Susan Kalergis Photography.
ARTICLE
BY JENNIFER WALDERA PHOTOGRAPHY BY KERI-ANNE BYRNE AND SUSAN KALERGIS PHOTOGRAPHY
Keri-Anne Byrne, owner of Charlottesville Organizing, shares how decluttering your space can reduce stress, boost productivity, and enhance overall wellness.
Wellness Through
Organization
Charlottesville Organizing just celebrated 10 years in business, growing from being a solopreneur operation to having five additional staff members and numerous community partners and connections. The organization has been in over 440 homes in the Charlottesville and Central Virginia area and has focused on a oneon-one approach but also takes on numerous group projects now as well.
As a woman-owned and all-female team, the business strives to provide top-notch service and owner Keri-Anne Byrne was happy to give us her take on how making your home’s organization a priority can contribute to your overall wellness.
CAN YOU EXPLAIN HOW ORGANIZING OUR HOME OR OFFICE CAN IMPACT OUR OVERALL WELLNESS?
Studies have shown that clutter can increase levels of the stress hormone cortisol. Researchers have also found that visual clutter leads to cognitive overload, which affects our ability to focus and be productive. Studies have shown that people don’t sleep as well in a cluttered space, leaving them sleep-deprived. Finally, having too many possessions or having them out of order can leave spaces full creating trip hazards.
WHAT ARE SOME OF THE BIGGEST WELLNESS BENEFITS OF HAVING AN ORGANIZED SPACE?
Lower stress, more energy, and a physically safe environment. As we mentioned, not adding to our level of cortisol is probably the most important benefit of getting and staying organized, as well as getting good sleep, leading to more energy, therefore being more productive. Finally, having a physically safe environment, free of tripping hazards is another wellness benefit of getting and staying clutter-free and organized.
FOR THOSE JUST STARTING OUT, WHAT WOULD YOU SAY IS THE FIRST STEP TO CREATING AN ORGANIZED HOME OR OFFICE?
First, start in a space that contains easy decisions, and will allow for being able to see a measurable difference in a short period of time. Beyond that, first steps are removing anything that doesn’t belong in a particular space and putting “like with like.” For instance, if someone were organizing a home office, they might remove any children’s toys, cleaning products, trash, exercise equipment, etc. – things that belong elsewhere in the home.
Then putting all “like” things together such as all papers, pens, office supplies, etc. in piles. Once these groupings are made, one can see the space needed to store that category of items, such as one drawer for office supplies, two filing drawers for paper, etc.
Charlottesville Organizing hauling out materials.
Photo Credit: Susan Kalergis Photography.
Organization install. Photo Credit: Keri-Anne Byrne.
AS
BENJAMIN FRANKLIN STATED:
“FOR EVERY MINUTE SPENT ORGANIZING, ONE HOUR IS EARNED." SO MUCH TIME AND MONEY CAN BE SAVED IF “EVERYTHING HAS A HOME” AND ITEMS ARE ACTUALLY PUT AWAY IN THEIR HOMES!
Closet install. Photo Credit: Keri-Anne Byrne.
ARE THERE SPECIFIC ORGANIZATIONAL METHODS OR SYSTEMS THAT YOU RECOMMEND FOR PROMOTING FOCUS OR REDUCING STRESS?
It’s always helpful to have a buddy while working on decluttering or organizing projects. A buddy helps with accountability in staying focused on the project at hand. If working alone, stay hydrated, be well-fed, play music and/or have your favorite drink on hand.
Do the things that you would to create a productive environment for you, which may differ from person to person. If working in a pleasurable environment, your mind is more likely to associate that task with a pleasurable experience, or at least hopefully not a miserable one!
WHAT ARE THE MOST COMMON ITEMS OR AREAS IN A HOME THAT TEND TO CAUSE CLUTTER OR STRESS? AND HOW CAN A PERSON PREVENT IT FROM BECOMING DISORGANIZED?
One of the most common areas that gathers clutter is the entryway/mudroom space of a home. With often several people coming and going, hands being full, things placed there so that they don’t get forgotten, it can all quickly gather. The best way to keep this and other areas in control is to create zones and containerize. Designate a space for bags/totes, shoes, jackets, keys, seasonal items, etc. Create labeled bins for hats, gloves, etc, add a platter or bowl for keys or small things that collect, hooks for keys, and designated shoe spaces for each person. Also, if this space is small, only the shoes and coats that are being used right now in this season should be stored here. Ideally, all other shoes and coats can be stored elsewhere.
HOW CAN ORGANIZING OUR HOMES OR OFFICES HELP WITH TIME MANAGEMENT?
As Benjamin Franklin stated: “For every minute spent organizing, one hour is earned.” Think about how much time some people spend trying to find an item, and then if not found, buying a new one. So much time and money can be saved if “everything has a home” and items are actually put away in their homes!
IS THERE A MANTRA OR MOTTO YOU FOLLOW WHEN IT COMES TO CREATING A WELLNESS-FOCUSED, ORGANIZED SPACE?
Everything has a home and the floor is never a home.
If you’re looking for more tips or help with organizing your home to optimize your space and your wellness, contact Charlottesville Organizing for all of your organization needs.
Part of the Charlottesville Organizing Team.
Photo Credit: Susan Kalergis Photography.
Nutrient-Rich Dessert To The Rescue
ARTICLE BY MEL BOBAN
smart SWEETS
This recipe is a classic favorite. If you cut the bars into 16 pieces, they are around 270 calories each. They are very filling, packed with healthy goodies and taste oh so delicious. If you can’t finish them yourself (it makes a lot!), bring samples along to your next workout class to share the love. Your accountability group will be asking you for the recipe! These come in handy for a quick breakfast on-the-go or an afternoon snack. You’ll want to taste these out of the oven once they cool a bit... simply scrumptious.
Combine:
• 1 cup wheat flour
• 2 cups cooked quinoa, cooled
• 2 cups oats
• 2/3 cup of your choice of chopped nuts
The beginning of the year is packed with inspiration and motivation to get back on track after a sweet-filled holiday season. It can feel extreme, and it also can be depleting to cut oneself off from everything indulgent after weeks of eating favorite sweet and savory recipes. For sugar lovers who believe going cold-turkey feels intimidating or overwhelming, nutrition-packed desserts are a great way to stick to healthy food goals without the guilt.
• 1 teaspoon cinnamon
• 1 teaspoon baking soda
• 2 tablespoons chia seeds
• 2/3 cup raisins
• Optional: chocolate chips as desired
• Optional: add additional seeds or nuts on hand such as pumpkin seeds, sunflower seeds, etc.
Notes: Boil quinoa at a 2:1 water to rice ratio. For estimating, 1/3 cup of uncooked quinoa yields 1 cup cooked quinoa.
Add this mixture slowly to combine:
• 2 eggs
• 2/3 cup peanut butter, almond butter or sunflower butter
• 1/2 cup honey
• 1 banana
• 1 teaspoon vanilla
Bake at 375 degrees for 20 minutes, or until when the edges get golden brown. Bake in a 9x13-inch glass dish. After they cool, slice and enjoy. Keep them covered to maintain freshness.
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BUILDING HEALTHIER
HEAR FROM NASM-CERTIFIED PERSONAL TRAINER ABOUT ESTABLISHING THE BEST HABITS
ARTICLE BY KRISTIN BURNELL
The new year is a classic kickoff to start fresh and build many resolutions that we all hope stick around. How many times do your resolutions fall through each year? It can be challenging to build new habits and switch up routines if you’re looking for a change. That’s why we rounded up the best advice to establishing habits and making them stay for good. We spoke with Danielle Johnston, National Academy of Sports Medicine (NASM)-certified personal trainer and aspiring kinesiologist, who broke down her top tips to maintaining healthy habits this new year.
HABITS
START WITH A SMALL HABIT AND MAKE IT SOMETHING YOU ENJOY
Think 1-3 things maximum and then give yourself at least a month or two to apply the change. If you like to eat and cook, maybe try a new recipe or browse a cookbook in the library or bookstore for inspiration. If you like fashion, maybe try cleaning out a section of your closet (i.e. tops, bottoms, shoes, etc) to make way for 1 new piece. If you like being outdoors, maybe you try adding in just a 5 minute walk down the road.
IF YOU MISS A DAY, TRY AGAIN
If you miss a day or make a mistake with whatever resolution you’re working on, take that next opportunity to try again. Danielle uses the goal to eat healthier as an example. Health can be interpreted in many different ways but if you can take the small first step of looking at ingredients, that alone can make a world’s difference in the recipe you use so maybe you don’t even have to alter or substitute it. Or if your goal is to snack less but one day you snack more, don’t wave the flag and sabotage your efforts. Take a minute to breathe through the moment and then move on, enjoying the ebb and flow of health instead of going all in or nothing. Starting small allows you to adjust everyday habits that will, with time, transition to lifestyle changes.
CREATE 3 DIFFERENT TYPES OF RESOLUTIONS
Danielle says to create 1 health resolution, 1 personal resolution, and 1 professional resolution as it is the best format to better yourself in multiple realms instead of just physical health. Too often, we get caught up in this “New Year New Me” mindset and create a list of things you want to change or start doing. But as they get lost in the busy to-do list of life and we forget,
“The new year is a classic kickoff to start fresh and build many resolutions that we all hope stick around.”
we can also feel like a failure and revert to “I’ll try again tomorrow or next year.” But what if you don’t have to start over, just keep going.
TRACK YOUR PROGRESS AND VISUALIZE YOUR FUTURE
Whether you keep a notebook of your habit building, or keep track on your phone, it is important to acknowledge the personal progress made. This will also help you see the future that you want to build as you make more desirable changes in your life. If you want to track how you feel after working out, it will serve as a reflection on the progress made through what has been written down. This will encourage you to continue pushing for your goals!
ARTICLE BY SYBIL VELARDE
ENERGY ELIXIR
INGREDIENTS:
• 1 beet
• 1 carrot
• 1 celery stalk
• 1-2 inches of ginger
• 1 lemon
DIRECTIONS:
Mix all together in a blender until smooth.
whirled PEAS!
Vegetable juice is a great addition to your diet especially if you want to lose weight, gain energy, and feel great. Sometimes life gets too busy and you don’t have the time to cook healthy meals. Fall in love with leafy greens, fresh fruit, nut milks, and chia seeds all combined to make a quick, easy, and delicious contribution to your day.
BLUEBERRY MINT
INGREDIENTS:
• 1 cup fresh or frozen blueberries
• 1 fresh or frozen banana
• 1 cup spinach
• 1 cup water
• 1/4 cup fresh mint and/or 1-3 drops of peppermint essential oil
• 1 cup ice if using fresh fruit
DIRECTIONS:
Mix all together in a blender until smooth.
GREEN SMOOTHIE
INGREDIENTS:
• 2 cups cucumber
• 1 cup Granny Smith apples
• 1 cup celery
• 1 handful baby spinach
• 1/3 cup fresh pineapple (for a sweet smoothie or zest and juice of a small lime for tart smoothie)
• 1 sprig parsley
DIRECTIONS:
Mix all together in a blender until smooth.
Veggies And Blenders Bring The Health We Need
events
A SELECTION OF UPCOMING LOCAL EVENTS
WEEKLY ON MONDAYS
Gin & Jazz
Oakhurst Inn | 5:30 PM
Start the week off by settling in at Chateau Lobby Bar at the historic Oakhurst Inn for live jazz and cocktails. Relax in oversized armchairs, warm up by the fire, and snack on small plates to the backdrop of both classic and modern jazz. OakhurstInn.com.
JANUARY 16TH
Grand Kyiv Ballet Presents:
The Paramount Theater | 7:00 PM
Snow Queen
On Thursday, January 16, The Grand Kyiv Ballet will take to the stage to bring to life Hans Christian Andersen's classic fairy tale of the Snow Queen. Ticket prices range from $33.50 to $120.00 and are available at TheParamount.net.
JANUARY 16TH - 17TH
Wood-Fired Pizza Cooking Class
Pippin Hill Vineyard, 5022 Plank Rd, North Garden, VA 22959 | 6:00 PM
Join Pippin Hill Vineyard's Chef Victoria Cosner for an interactive evening of education and pizza-making on either January 16th or January 17th. Sip wine, learn about the intricacies of wood-fired pizza, spend time crafting pizzas, and conclude with a family-style meal. For tickets and more details, visit PippinHillFarm.com.
JANUARY 18TH
Charlottesville Cars and Coffee
Barracks Road Shopping Center, 1011 Emmet St N. Charlottesville, VA 22903 | 8:00 AM
Each month, car enthusiasts gather at Barracks Road Shopping Center near Greenbery's Coffee to sip and explore up to 100 different vehicles. For January, the meeting date is on the 18th of the month from 8 am to 10 am. CarsAndCoffeeEvents.com.
JANUARY 26TH
Baroque with Pluck
Piedmont Virginia Community College, V. Earl Dickinson Building, 501 College Dr, Charlottesville, VA 22902 | 3:00 PM
On Sunday, January 26, accomplished banjoist John Bullard will team up with pianist Markus Compton for an afternoon of unique musical pairings at Piedmont Virginia Community College. For tickets and more information, visit PVCC.edu.
JANUARY 26TH
UVA Chamber Music Series - John Mayhood, Piano
Old Cabell Hall, Charlottesville, VA 22903 | 3:30 AM
This third concert of the current series features pianist John Mayhood, the current head of piano faculty at the University of Virginia. Mayhood has previously performed both U.S. and world premieres of works by various composers and is known for marrying together chamber music and solo piano. For more information or for tickets, visit Music.Virginia.edu.
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