Living

Dave Nyczepir • October 24, 2011

At this moment, equestrians worldwide eagerly await a letter bestowing the honor of competing in D.C.’s 52nd Annual Washington International Horse Show (WIHS). For many riders, the summons will not come. Yet, between October 26th and 31st, 500 elite-level riders will enter the ring at the Verizon Center, vying for prize and prominence.

The last indoor championship horse show to be held in a major metropolitan area each year, WIHS has been months in the making. Only recently has the deluge of numbers from qualifiers across the country ceased. Now it’s up to show officials to invite only the best riders based upon points and money won in previous competition over the last 12 months.

As WIHS CEO Eric Straus puts it, “Many people want to come and compete at Washington, but you’ve got to earn your way in legitimately.” This requires a tremendous commitment from the most skilled of riders.
“Most of our competitors will have competed at a minimum of 20 shows [in the last year] to try and get qualified,” says Straus. “In most cases it’s going to be closer to 30.”

That’s a remarkable amount of effort considering the horse show lasts six days, but WIHS is one of the last shows of its kind. Indoor metropolitan championships have been on the wane for years now, largely due to their failed business models — reliant upon wealthy patrons for funding. Additionally,
shows such as Madison Square Garden’s National Horse Show are municipal in name only, with the actual event occurring in Syracuse, NY.

The fact that WIHS still manages to have a $7 million impact on the District each year, according to a report by Dr. Stephen Fuller of George Mason University, is a testament to Washington’s enduring equestrian tradition. Straus raves, “It’s vibrant. It’s alive. D.C., Maryland, and Virginia have a huge equine competition population.”

While the surrounding region serves as the backbone for the pool from which riders are pulled, WIHS attracts star riders from across the globe. Last year’s competition included amateurs and professionals from five nations, some of whom were Pan American, World Cup, and Olympic champions.

Jockeys and their Horses

It’s often easy to forget that there are two athletes in the ring at any given time. But like any sports star, a horse’s abilities must be developed through rigorous training. While light work can start as early as age two, international rules stipulate that a horse cannot be entered in open international
competition until the age of six. This is done to protect the bones in a horse’s knees, which, much like an infant’s developing bone structures, are not fully fused until it has matured. However, with proper stable management and care, horses have been known to compete well into their 20’s.

Rodrigo Pessoa, a talented Brazilian show jumper and Olympic gold medalist, was in attendance at last year’s competition. Additionally, show jumper and Olympic gold medalist McLain Ward was a contender. Hailing from Brewster, NY, Ward and his horse Sapphire are known to steal the show. Just two weeks ago, they topped the richest prize money class in the United States, the $1 Million Grand Prix. Their partnership, says a pensive Straus, reveals how beautiful the bond between horse and rider can be.

The Main Events

Interested parties, keen on witnessing this spectacle firsthand, need not worry about lacking horse show experience. WIHS is bound to have something for everyone. Some basic information for the amateur observer is that WIHS features two types of jumping horses. Hunters emulate foxhunting
with their visually appealing routines and are judged subjectively on performance, style, manners, and way of going. Jumpers, on the other hand, are judged objectively based upon whether or not they jump clean (no faults), and time serves as the deciding factor, according to class specifications.

WIHS also features a class unique to the show, known as puissance, which means “strength” in French. Time is not a factor in this high jump class, where riders start with six fences in the ring. With each clear round, jumps are eliminated until two remain. One of these, the wall or vertical, goes as high as seven feet. WIHS holds the North American indoor record for rounding the wall, set in 1987, with an astonishing jump of nearly seven feet six inches. Feel and timing are critical, as neither horse nor rider can see over the wall. Puissance is a perilous class to compete in, but an exhilarating class to watch.

Barn Night

Aside from the actual competition, WIHS has various side events scheduled to take place throughout the week. Thursday night is Barn Night, which has become something of an institution in Washington.

The evening is designed to draw crowds from Pennsylvania, Maryland, and Virginia, as well as the District. Groups will compete in contests, including Best Costume, Best Banner, and Largest Group by state. Divided into several parts, the evening will feature a parade of group representatives, the Gamblers’ Choice Class, a speed class for jumpers, and autograph signings and photo opportunities to bring things to a close.

Kid’s Day

Saturday is Kids’ Day, which will run from 10:00 a.m. – 2:00 p.m. Expect pony rides and plenty of games in addition to photo opportunities with the new WIHS mascot, Major, and characters from the newly revived television series, My Little Pony. That evening, WIHS will host the Caisson Platoon Therapeutic Riding Program.

The Charity

On top of being a world-class horse show, WIHS functions as a charity that has raised $2 million for its partners in its 52-year existence. This year, WIHS has partnered with the Tragedy Assistance
Program for Survivors (TAPS), Operation Silver Spurs, and ThanksUSA, while highlighting the Caisson Platoon. The platoon operates out of Fort Myer and performs honor burials at Arlington Cemetery. Moreover, their horses are used in equine-assisted therapy at the Walter Reed Army Medical Center in Bethesda. The work the platoon does with the nation’s wounded warriors and amputees is under-publicized, according to Straus, and their exhibition is intended to promote their cause.

In 1961, Jackie Kennedy commissioned Tiffany’s to create the President’s Cup, the only equestrian cup with the President of the United States’ seal. As the old guard, charged with protecting the President, the Caisson Platoon exhibition precedes the presentation of the President’s Cup.

A military ticket program and the introduction of a new trophy, the Armed Forces Cup, are among WIHS’s other charitable endeavors. WIHS has stated that, for every clear round over six-foot-three, a donation will be made to the three military charities.

Vendors

For those still feeling left out, there will be plenty of vendors hawking their wares on site. Saratoga Sadderly & Outback Survival Gear specializes in Australian oilskin coats and Pikeur. Stablecloth will be supplying custom riding apparel, and Vogel Custom Boots offers made-to-measure boots and shoes. Vandermoore Jewelry is among the higher-end vendors available, and for those with a sweet tooth check out Lady Ann Candies. These are just a sample of the medley of vendors that are sure to be present throughout the week.

The WIHS is sure to be a success, in large part due to the individuals helming it and their dedication to the District. Said WIHS Director of Community Relations, Diana Hosford, “What I bring to the show is different than what [WIHS horse experts] bring to the show, but we’re basically trying to create something that the equestrian world will love and that the local community will embrace.”

WIHS President Juliet Reid, who is responsible for assembling the team that includes Straus and Hosford, has lived in Georgetown with her family for 10 years. “I assumed the role of President last year because my daughter rides,” said Reid, “Washington is our home, and while we travel to shows all over the country, Washington is very special.”

Lifelong equestrians like Straus do not shy away from promoting their sport in and around Washington. Having grown up in Texas, Straus recalls traveling to Middleburg and the Plains to purchase horses. While he no longer rides, he still officiates and urges: “If you’re a young person or an adult who wants to start, you need to find a barn that specializes in beginners. Because everyone needs a good foundation. There is a multitude of barns in the Maryland and Virginia area that provides that.”

If you’re still not convinced that the Washington area is an equestrian mecca, visit the Verizon Center during the Washington International Horse Show. As Reid put it, “Something magical happens for six days in downtown D.C. at the end of October — Streets become stables, and the country comes to the city.” [gallery ids="99199,103409,103430,103414,103426,103419,103423" nav="thumbs"]

Joe Samuels • October 19, 2011

On a cool fall morning last year, my daughter was out for a routine hack on her event horse when they had a fall. Taking a chicken-coop about half the size she usually jumps in competition, her horse stumbled on a loose rock and brushed the top of the jump with his knee. He fell and she came off with half of the reins in her hand. The horse got up first and ran frightened, bucking with the remaining reins flapping around his knees.  After a short distance, he realized my daughter was no longer with him and stopped. As she sat on the ground watching, he calmly returned, putting his head down to make sure she was okay. What is this bond?

We live on a gravel road that curves along a ridge between two rivers northwest of Charlottesville. The northern river comes out of the mountains nearby and is cold, stony and shallow. The southern river is formed over a long stretch of the county and fed by springs and streams until it reaches my farm where it is slow and sandy. For almost two centuries the shallow and rocky soil of this area was home to farmers, moonshiners and loners. The 1970s gas crisis eroded their already narrow profit margins and the farmers welcomed and sold first to the hippies and then those who could pay real money.

Even with rocky soil, care of the pastures on these hills made sure they were robust. The horses that had done the plowing were replaced by the horses of pleasure, foxhunting and sport. In many ways the area looks the same as it did in the 1950s when my wife rode her ponies through the countryside to the country club to get a hot dog.  

My family has a long history with horses including my father, who grew up foxhunting in Orange. When he returned from WWII he kept his hunting mare, Vixen, in the paddock behind my grandparent’s house on Main Street. He rode with Mr. Carter’s Hounds, a private pack in the Rapidan area. Mr. Carter would call to say he was going out and my father would abandon his real estate duties (oh, the days!) and ride down Main Street to join the pack and hunt all day. He admired how little the countryside around my house had changed and I like to think it reminded him of those days with the Carter hounds.

By the time my wife and I met, she had spent a decade in Europe trading the forward seat of her pony days for the more secure, deep-seated riding of the classicists. With this background, we bought our 3-year-old daughter her first pony. Within months, lead shank in hand, I walked alongside as our daughter rode her pony over the rivers and up and down the hills around our home. My wife rode her old horse, and the three of us would be gone for hours. The stories we share are too numerous for this article, but thus began my daughter’s special gift of communication with horses. These little jaunts grew into long truck rides up and down the East Coast, and I have listened as she shared her observations.

Horses are animals of prey and abrupt sounds and unexpected disturbances below their belly still frighten them. With the evolution of the horse from a dog-like size to something that resembles modern structure, the advantages of domestication became readily apparent to our human ancestors. Thus began a successful partnership that changed the history of man in ways more dramatic than the industrial revolution. War, work, trade, sport and even spirituality were changed forever. Think mounted, armor-clad knights facing foot soldiers, the travel of silk and spices to new markets, the emotions stirred by Secretariat (younger readers, check out YouTube) and witness the reverence of cave drawings for freedom and power represented by the horse.

But just like people, horses are different, not just in their size, color or the cadence of their canter but in how they learn and how they return communication. As my daughter moved from ponies to horses, a neighbor and old Swiss cavalry officer insisted she ride many horses to understand these differences. To ride many is the holy grail of an education in horses. With deep-seated technique and balance developed over years of riding cross-country, the use of reins is diminished dramatically to be replaced by subtle movement of the legs and core complemented by verbal command. The untrained horse genetically knows its ancient proud heritage and responds positively to the respect of this effort.

Being an animal of prey, the horse seeks the protection of command and answers the love of human care with incredible devotion demonstrated by my daughter’s horse on that fall day in the woods. He returned to make sure she was all right. Together, they walked quietly home over the rivers and up and down the hills.

Joe Samuels is the broker/owner of Jos. T. Samuels, Inc., Realtors in Charlottesville, Va.  He is an equestrian only through the pocketbook. He is a lousy groom but a pretty good truck & trailer driver.  As an amateur historian, he has contributed to local publications. His essay on Fiske Kimball and “Shack Mountain” can be found on his website and in the library at Monticello.  His daughter, Kate, rides at the advanced level in the sport of three-day eventing. [gallery ids="100301,107587,107582,107577,107596,107572,107600,107604,107567,107608,107592" nav="thumbs"]

Dr. Dorree Lynn • September 13, 2011

Living in D.C. is a lot like living under a rock and living in the public eye, all at once. It is eight square miles surrounded by reality and brimming with some of the most talented people in the world. And while many of the people in D.C. are definitely boyfriend/girlfriend material, finding the one that’s right for you is possible but not necessarily easy.

The catch is that most of the people in this city are so focused, so business-minded, and so dedicated to their jobs that they rarely have opportunities to get out and socialize. Not to mention the fact that, because of the nature of some of the occupations in this city, some people can’t/don’t drink in order to not get sloshed and spill national security secrets. In some cases just being seen out in social bar-type environments can be detrimental to one’s public image (we won’t even discuss the risk of being caught tweeting pictures or cruising Craigslist!).

Now, not everyone in D.C. has a public image. I’d imagine that half of the staffers and interns on the hill can be found on U St. or H St. or prancing around Dupont Circle in the late hours, and you’d never know who they were or what they did. But generally speaking, at least 80 percent of the people in this city are quality people, even though they may be hard to find at times.

Like a strong company looking to hire the perfect employee, there is someone out there looking for someone like you. The downside is the same for both dating and job hunting: competition is fierce and you may have to go through a lot of interviews before you land that dream job…I mean boyfriend/girlfriend.

The keys to finding the perfect partner are the same you would use to find the perfect job: dress for success, get your name out there, and call in favors from friends. Also, do what you love to do and you’ll meet people with similar interests. If you like to bike then join a bike group, if you enjoy museums then visit museums, etc.

Start by meeting new people, even if just for fun. There are TONS of online resources for groups to join and things to do in this fabulous city. Ask your friends and coworkers for suggestions on social events, happy hours, and networking opportunities. And don’t be afraid to start a conversation with someone at the grocery store or on the Metro. Your two-second interaction could lead to dinner and a bottle of wine!

Dr. Dorree Lynn is a psychologist and life coach committed to helping people have better relationships & fulfilling sex lives. Dr. Lynn is a contributing author for The Georgetowner, AARP’s “Sexpert” and has appeared on “Good Morning America,” MSNBC, CNN, PBS, & other national programming. Her book, “Sex for Grownups” is available on Amazon. Follow Dr. Dorree Lynn online: www.DrDorreeLynn.com or www.Facebook.com/DrDorreeLynn.

Georgetowner • July 26, 2011

The National Sporting Library Benefit Polo Match and Luncheon on September 19, sponsored in part by The Georgetowner, was not only an incredible success, but a gorgeous event spectacle and a delightful afternoon. As the sun shown gently from above and the cool breeze whisked through the summer tent, guests and donors gathered around to take part in a silent auction of equestrian-themed merchandise, delicious food, fine company, and world-class polo at the Virginia International Polo Club, located at historic Llangollen in Upperville, Virginia.

The luncheon was in the English garden party tradition, and it could not have been more true to form. The event sold out, attracting an international audience with its champion polo players from across the globe. The polo match, featuring prominent players from Argentina, Chile, and the United States, was a riveting display of athleticism and endurance.

“We are thrilled to be celebrating country pursuits, and in particular, polo as the oldest
team sport in the world, at Llangollen which has its own place in local history,” said Manuel H. Johnson, Chairman of the Board, and Jacqueline B. Mars, Vice Chairman.

A vintage silver trophy to commemorate the match has been generously donated by Jacqueline B. Mars. The “National Sporting Library & Museum Polo Cup” will be a perpetual trophy and will be on display at the Library.

All contributions for the day were to benefit the National Sporting Library & Museum. The National Sporting Library & Museum is dedicated to preserving and sharing the literature, art, and culture of horse and field sports. Its 17,000-book collection includes equestrian sports, polo, foxhunting, horseracing, steeplechasing, shooting, and angling. The John H. Daniels Fellowship program supports the research of visiting scholars. The Library hosts temporary art exhibitions and holds many fine works of sporting art in its permanent collection. The Museum will open in 2011 on the Library campus, with 11 galleries featuring exhibits of American and European fine sporting art. Thanks to all those who attended, it would not have been nearly as successful (or fun!) without you [gallery ids="99198,103399,103394,103389,103384,103379,103408,103374,103412,103369,103416,103420,103404" nav="thumbs"]

Samantha Hungerford •

Williamsburg Va. is a historical and cultural getaway that is a breed above and miles apart from your standard colonial fair. It’s the home of living history, where modern luxuries and cherished customs combine in a melting pot of the young and the old, the contemporary and the traditional, casting a new light on the roots of the American experience.

Anyone who took an American History class in high school has heard the story of Williamsburg. Founded early in the 17th century by English settlers, it has been a hub for the development of American culture, politics and education for over 400 years. The restoration of this historic seat of democracy began in 1926 by Reverend Dr. W.A.R. Goodwin in partnership with John D. Rockefeller Jr., eventually preserving the entire town and turning it into a living re-creation of 17th and 18th century life.

What is not commonly repeated in textbooks is that in the 21st century, Williamsburg is not a stuffy relic but a living, breathing community of over 14,000 people. Families, business folk, students from the nearby College of William and Mary and many others are keeping Williamsburg’s time-honored practice of celebrating the old and blending it into the new, creating an environment that is full of tradition and lively activity.

The town’s calendar of events is booked with a steady stream of concerts, art exhibitions, tours, lectures, educational programs and other new, exciting activities such as the Chocolate Chariot Race, held every Feb. 26 in New Town. As the winter snow is melting and the crowds of summer tourists have yet to move in, this is the perfect time of year to explore this historical, cultural and experiential treasure trove.

Whether you are seeing the sights in Colonial Williamsburg, doing some shopping in New Town or getting a breath of fresh air outside the city at the Colonial National Historical Park, Williamsburg is the perfect place for a weekend getaway.

Walking into Colonial Williamsburg, time rewinds itself, coming to a standstill sometime around the 16 or 1700s. Traveling deeper into the heart of this town out of time, visitors stumble onto hidden gems around every corner, as aspects of life in the good old days are re-created in front of their eyes. From the taverns to the historical buildings and residencies filled with costumed inhabitants, there is no shortage of things to look at in this perfectly preserved town.

While in Williamsburg, a visitor would be hard-pressed not to stop into one of the many museums – living or otherwise – for which Williamsburg is famous. At the DeWitt Wallace Decorative Arts Museum, a huge collection of antique American and British furniture has found its final home. The beautiful Bassett Hall, former home of John D Rockefeller Jr., rests nestled in its original 585 acres of greens and gardens. The Muscarelle Museum of Art at the College of William and Mary is displaying “Fall of the Berlin Wall,” a stirring collection of photographs taken by the award-winning German photographer Bettina Flitner, from now through April 3.

The shops in Colonial Williamsburg are also sure to delight with their historical charm and unique wares. Wythe Candy and Gourmet Shop, which recently reopened after renovations, offers a delectable array that will satisfy any sweet tooth, with treats ranging from candy apples to rock candy to chocolates and fudge.

Less than a half-mile down the road is Mermaid Books. This shop, part bookstore and part antique shop, is completely charming, crammed wall-to-wall with books both old and new.

A beautiful selection of handmade American crafts and artwork is offered at A Touch of Earth in The Gallery Shops. This store has amassed collections from over 200 artists with original pieces, including works in porcelain and stoneware as well as photography and watercolors. A Touch of Earth makes space for performing artists as well, inviting musicians to create their own form of artwork in the store every weekend.

The perfect transition from shopping to dining presents itself at The Cheese Shop in Merchant’s Square, where the heart of Williamsburg dining lies. Here at this family-run store, where the proprietors believe that all of life’s best memories are served over a meal, customers can pick out artisan cheeses, breads and spreads while eating a fresh, made-to-order sandwich. And the best part is, they encourage taste testing!

Also nestled in this small, quaint area are dining and culinary experiences that are nothing short of mouthwatering. At The Trellis, the chefs in the kitchen strive to be at the forefront of modern American dining, using local and organic products to stir together one-of-a-kind gourmet creations. The atmosphere is inviting, and live jazz is brought in every Friday.

A stone’s throw from The Trellis is the Blue Talon Bistro, a friendly eatery known for its emphasis on casual quality. Executive Chef and owner David Everett has a passion for simple, delicious comfort food, which is supported and supplemented by his staff of accomplished chefs. If guests like their food, the Blue Talon chefs are confident enough in their service that they give out their recipes online.

But the feast isn’t over until the Fat Canary sings. Named for a type of wine that was shipped to Williamsburg from the Canary Islands in the early days of the settlement, the Fat Canary lives up to its decadent name, winning the AAA Four Diamond Award for the past five years. Their menu is small, seasonal and changes daily, but each tantalizing dish is bound to be delicious. One of this season’s specialty entrees is free-range pheasant with gnocchi, chanterelles, apricots, butternut squash and pancetta.

Williamsburg is devoted not only to the finest in locally grown food, but also to the best in locally produced drink. Twenty percent of all Virginia wine is procured from the 33 acres of vines at the Williamsburg Winery, a vineyard, tavern and hotel whose grapes produce over 55,000 cases of wine annually. Their award-winning Governor’s White is their most popular wine and is worth stopping by to sample.

An extensive collection of quality wine can also be found at World of Wine, where the shelves offer over 5,000 bottles to choose from as well as beer, cheese and more.

Scattered throughout the town and its surrounding area like small oases, the bed and breakfasts of Williamsburg make staying in a hotel almost obsolete. Approaching the Liberty Rose Bed and Breakfast, up the gently sloping driveway and through the old oak trees, it’s easy to see why this little inn was named for a flower. The four-post beds are clad with Egyptian cotton and the rooms are decorated with an ornate attention to detail.

A traditional American colonial experience is offered at the Williamsburg Sampler Bed and Breakfast, an 18th century plantation-style inn. The quaint brick house is full of antiques and collectables, from the common room to the bedrooms.

From lodging to shopping, Williamsburg offers entertainment for both the history buff and those whose tastes are more modern. It’s a quintessential melting pot of the tried and the true, the exciting and the new.
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Katherine Tallmadge •

The Harvard study found that, “dietary fiber may reduce the risk of death from cardiovascular, infectious and respiratory diseases,” published in February 14?s Archives of Internal Medicine.

But, this may not mean what you think it means.

Should you be looking for foods in your supermarket that exclaim “High Fibers” in bold, bright letters? Probably not.

The term “High Fiber Diet,” when describing an eating pattern that benefits your health, is more accurately described as: “A diet high in foods which are naturally fiber-rich.”

Those who eat a diet high in foods that are naturally fiber-rich are the ones who receive the health benefits from a high fiber diet.

That is because naturally fiber-rich foods are also naturally jam-packed full of vitamins, minerals, antioxidants and other plant compounds (called “phytonutrients”), which have known health-enhancing benefits. It is the combination of nutrients, including fiber, that make people healthy—not the fiber by itself.

The National Academy of Sciences’ (NAS) Food and Nutrition Board, the group which issues periodic dietary recommendations for Americans, recommends Americans get 38 grams for men and 25 grams for women. But most Americans eat half of what is recommended, eating a highly refined diet instead. There are plenty of great reasons to increase your intake of fiber-rich foods.

Easier Weight Loss:?Not eating enough fiber may be one reason why people are getting fatter.

A study published in the American Journal of Clinical Nutrition found that women with the highest fiber intake had a 49 percent lower risk of major weight gain compared with women eating less fiber.

High fiber diets are usually lower in calories. Though fiber is mainly carbohydrate, very little of it, if any, is actually digested. So, with foods high in fiber, you’re actually eating food that only partially counts as calories.

High fiber foods require more chewing and take longer to eat, which leads to more physical and psychological satisfaction with your meals.

Improved Intestinal Function:?Digestive disorders are on the rise, and a main reason may be the dearth of fiber in our diets. For most digestive disorders, such as reflux disease, constipation, diarrhea, hemmorhoids, diverticulitis, ulcerative colitis, Crohn’s disease and irritable bowel syndrome, a higher fiber diet relieves symptoms and can even prevent the disorder in the first place.

Imagine fiber as a dry sponge in your intestinal tract. Fiber pulls water into the system, keeping everything larger, softer and moving more quickly and easily.

Improved Immune Function: Harvard study found a reduced risk of infectious and respiratory diseases associated with a high fiber diet. This may be because many of the foods containing nutrients instrumental in a healthy immune system happen to be high in fiber.

Lower Diabetes Risk:?Numerous studies have shown that high fiber diets improve diabetes control and may even prevent diabetes.

There are several theories explaining why this may be true. First, high fiber foods tend to have a lower glycemic index. This means that after eating, blood sugar levels rise less (diabetes is characterized by high blood sugar). And studies confirm that people eating high fiber diets usually have lower fasting insulin levels, an indicator of overall lower blood sugar levels.

Also, high fiber foods contain many nutrients which may improve diabetes. For one, magnesium, a nutrient found in whole grains, legumes, tofu and some vegetables, improves insulin resistance, a cause of Diabetes Type 2, the most prevalent type of diabetes. Vitamin E, found in whole grains and nuts, may also improve insulin resistance.

Prevent Heart Disease:?Fiber helps prevent heart disease in a variety of ways. Lower circulating insulin caused by a high fiber diet reduces heart disease risk and heart attacks. Also, research shows viscous fiber found in legumes, oats, rye, barley and some fruits and vegetables, reduces LDL cholesterol (the bad kind which correlates with heart attack). In fact, it has been estimated by the National Academy of Sciences’ expert panel that for every gram of soluble fiber you eat, you’ll reduce heart disease risk by 2.4 percent.

High fiber diets reduce triglycerides, or blood fat, another heart disease risk factor. New evidence shows fiber intake is linked to lower C-reactive protein, an indicator of inflammation, which is an emerging heart disease risk factor.

Whole grains and some legumes contain many beneficial healthful substances, including phytoestrogens, which affect circulating hormone levels and may impact heart disease positively. Diets high in fruits and vegetables, containing high levels of the nutrient potassium, also significantly lower blood pressure and stroke.

High fiber foods such as dark green vegetables, legumes and fortified cereals contain the nutrient, folate (or folic acid). Researchers have found that low blood levels of folate are linked to heart disease.

Reduce Cancer Risk:?In populations eating low dietary fiber, doubling fiber intake from foods could reduce the risk of colorectal cancer by forty percent, according to findings in the EPIC study (European Prospective Investigation into Cancer and Nutrition), an on-going study of 500,000 people in 10 European countries.

In fact, the majority of studies suggest that dietary fiber is protective against colon cancer, according to the NAS expert panel’s report on fiber.

Several mechanisms have been proposed for this beneficial effect. First, because it pulls water into the intestinal tract, fiber dilutes carcinogens and other tumor-promoters, and causes a more rapid transit, thus causing less exposure of your body to potentially damaging substances. Fiber also causes other beneficial chemical reactions, such as lowering the ph of the colon. And lower insulin levels caused by high fiber diets are correlated with lower colon cancer risk. The EPIC researchers stressed that foods supplying fiber also contribute many other nutrients and phytonutrients (beneficial plant chemicals) that have been linked to cancer protection, according to a study in The Lancet.

But a few important studies have not found a link. Reasons given for some disappointing results connecting fiber to cancer prevention are:

1. The benefits of dietary fiber may not occur until fiber intake is sufficiently high. Americans eat very low levels compared with Europeans, so it’s hard for scientists to measure a positive effect in American diets.

2. Some studies tested fiber supplements as opposed to fiber in food, and researchers say that’s a completely different animal.

Human studies specifically looking at fiber supplements or fiber added to processed foods—such as a high fiber bran cereal—have not shown good results and did not find a lower incidence of colon polyps, a precursor to colon cancer.

Scientists believe that added fiber in processed foods or supplements will probably not produce most of the health benefits found with high fiber foods, except for improved gastrointestinal function and slightly lower LDL, if the supplement is made from viscous fibers such as guar gum or psyllium. But fiber supplements’ role in chronic disease prevention remains unproven. It is best to get fiber from whole foods in your diet.

Looking for a delicious way of eating your fiber? My book, “Diet Simple,” contains tons of recipes, tips and strategies. And try my Cranberry, Orange, Toasted Walnut Whole Grain Muffins…

Katherine Tallmadge, M.A., R.D. custom-designs nutrition, weight loss and wellness programs, is author of “Diet Simple.” For more information on the content of fiber in foods, go to KatherineTallmadge.com

Cranberry – Orange – Toasted Walnut Whole-Grain Muffin
____

12 Muffins
1 1/2 cups King Arthur Traditional Whole Wheat Flour or King Arthur 100% White Whole Wheat Flour
3/4 cup quick-cooking oats (put through the food processor, depending on texture preference)
1/4 cup buttermilk powder or nonfat dry milk
2/3 cup sugar
2 teaspoons baking powder
1/4 to 1/2 teaspoon baking soda
1/2 teaspoon salt
1 cup fresh or frozen cranberries chopped (I used fresh)
1/2 cup chopped pecans or walnuts (I toasted them)
1 tablespoon orange zest
2 large eggs
3/4 cup milk (I used buttermilk)
1/3 cup vegetable oil

Glaze
2 tablespoons orange juice
3 tablespoons sugar, or 1 cup confectioners’ sugar, sifted
For a sweeter muffin, substitute 1 cup sweetened dried cranberries.

Preheat the oven to 375°F. Grease the wells of a muffin tin, or line with papers, and grease the inside of the papers.

Muffins: In a medium-sized bowl, whisk together the dry ingredients, then stir in the cranberries and nuts. Whisk together the orange zest, eggs, milk, and oil or melted butter. Add the wet ingredients to the dry ingredients, stirring until blended; don’t beat, or your muffins will be tough! Fill the muffin cups or liners about 3/4 full. Bake for 18 to 20 minutes, until golden brown. Remove them from the oven, leave them in the pan for 5 minutes, then take out of the pan and transfer them to a rack to finish cooling.

Glaze: In a small saucepan or microwave-safe bowl, stir together the glaze ingredients. Bring just to a boil to dissolve the sugar. Dip the tops of the warm muffins into the glaze.

Katherine Tallmadge •

Spring is the time of year I make an assessment of my life, my achievements, my mistakes, and how my life is going overall. Spring sends my spirit soaring, sharpens my senses, and forces an evaluation of my life and my health. And while there is so much to be grateful for, improvements need to be made as well.

I know, tradition says you make those evaluations at the new year. But I really don’t feel that sense of urgency for change until I can open my windows, hear the birds chirping, see daffodils sprouting (and perhaps, notice my belly has been expanding during the winter months… OOPS! We’ll talk about that later).

For the spiritual or religious among us, springtime means Lent: a time for reflection and change. “Lent is spiritual calisthenics; forty days to exercise self-discipline. This hard work transforms us toward a deeper respect for God, love for our brothers and sisters, and reverence for all creation for the entirety of the year,” says Rev. Dr. Albert Scariato, Rector, St. John’s Episcopal Georgetown Parish.

For the non-religious, spring can be an important time for reflection as well. We live in a society where a multitude of distractions keep us from serious personal work, self-reflection and improvement, close relationships, physical activity and healthy food. In order to thrive in this crazy, multi-tasking, often violent and unhealthy world, the first step is “mindfulness.”

“There are many health benefits to being more mindful,” says Jack Killen, MD, Deputy Director of the National Institutes of Health’s National Center for Complementary and Alternative Medicine. The following are excerpts from a recent interview:

Katherine: What is mindfulness?

Dr. Killen: Mindfulness is the ability to be present, more focused and clear; for concentration to be more sustained, and for attention to be on what’s happening, instead of on thoughts, memories, and associations.

Katherine: Why is it important to be mindful? What are some scientifically proven benefits?

Dr. Killen: There is neurobiological research demonstrating that mindfulness engages pathways in the brain associated with emotion and impulse control, attention, and focusing. It allows your brain to be focused on what is here and now so you are better able to respond to situations appropriately. People who are more mindful are better able to handle emotional situations in more appropriate ways, are more able to think through a problem, are less likely to be distracted by issues that won’t help…There is evidence that you improve at mental tests, that emotion regulation is better and more appropriate, blood pressure is lower and stress hormones are lower, thereby reducing stress.

Katherine: How can one become more mindful? I understand prayer or meditation may be helpful?

Dr. Killen: There is a lot of evidence accumulating that meditation in all of its forms has beneficial physiological effects. Meditation is a way of exercising neurological pathways in the brain, which help us become more mindful. But it is a bit like going to the gym and working out your muscles, it takes time and practice for the beneficial brain pathways to become established, similar to building muscular strength and flexibility.

Katherine: What are some examples of meditation that may have these kinds of emotional and behavioral benefits?
Dr. Killen: There are many ways you can train your mind to be more mindful. The jury is still out as to whether one is better than another. More likely, certain types of meditation will work well for certain people, and other kinds for other people. We are still working on how to measure and study meditation.

There are several types of meditation. “Mantra” meditation is repeating a phrase, or something with deep meaning over and over, or focusing on a candle, for instance. “Mindfulness” meditation is focusing on what is happening now instead of on thoughts, memories, and associations.

Katherine: Are yoga, tai chi, and other forms of exercise considered good ways to achieve mindfulness?

Dr. Killen: While mind/body interventions are difficult to research, there is some encouraging data. Yoga and meditation are intertwined in many ways. Studies suggest yoga is useful in increasing lung capacity, improving mood, wellbeing, posture, and there are similar benefits with Tai Chi. But there is a larger body of research on meditation and its benefits.

Katherine: Is there scientific evidence that these mind/body interventions such as meditation or yoga will promote healthier lifestyles?

Dr. Killen: This is what we are studying at the Center for Complementary and Alternative Medicine. Getting definitive answers to those questions through rigorous scientific research could make these kinds of health interventions more widely available. Important work going on right now is defining research methods. We need to understand, for instance, which yoga postures benefit your health and in what specific ways. If we want to make health interventions more widely available and accepted, we need to be able to describe their effects better, thus magnifying their benefits. We are currently studying if these mind-body interventions are a means to help people with metabolic syndrome, if they’d be useful in weight-control programs, helping people eat less, or more healthfully.

In “Mindfulness in Eating and Living Part II,” I will further investigate mindfulness, clarify methods for achieving mindfulness, and how you can use it to improve your health and your life. In the meantime, read “How to Beat Emotional Eating,” in Diet Simple. Stay tuned!

Katherine Tallmadge, M.A., R.D., is passionate about helping people transform their health and their lives. Her book, Diet Simple, called the “Un-Diet” by The Washington Post, and “The only good nutritionally balanced and easy-to-follow diet book” by Good Housekeeping Magazine, is about losing weight without dieting. KatherineTallmadge.com

Margaret Loewith •

It’s finally autumn. At least that’s what the calendar says. Despite our region’s exceedingly hot and dry weather, the days are shortening and the leaves have begun to change color. In fact, there are only a few weeks until the autumn foliage reaches its peak. This season, the peak is expected to be shorter than usual because of the dryness during the growing season. Hopefully our recent rains will plump up the leaves a bit.

So it’s time to pile the family into your fuel-efficient minivan and hightail it to Skyline Drive to look at the leaves. Right? Just drive straight out route 66 and hang a left on Skyline Drive.

That might be a good plan if you feel like sitting in traffic going five miles an hour along the drive. To be sure, the vistas can be astonishing, and it’s understandable that each driver wants to savor each eyeful. But it can be the Shenandoah equivalent of the gridlock along the Tidal Basin when the Cherry Blossoms bloom. And once you’re on the drive it isn’t so easy to exit in all that traffic. So should you give up on your plans?

The answer is a resounding no! There are numerous ways you can enjoy the spectacular vistas
without crawling along with the kids clamoring to go home. The foliage can be enjoyed from the ground (walking, biking, ATVing, hiking or driving), the water, and the air. The options are near endless. There are myriads of websites and publications to help you find your own wonderland.

By Screen

As we do live in the electronic age, I’ll give a nod to armchair enthusiasts. The National Park Service web site updates the color changes and leaf volumes at various park hotspots weekly (Check it out here). There is an accompanying link to the Leaf Color Cam. With the cam, you can observe real-time color change in multiple areas in the park. Talk about virtual autumn. Grab your Octoberfest beer and your laptop—or better yet, your internet-wired big screen TV—and you’re set.

By Foot

For walkers, hikers and campers, the Shenandoah Valley offers a rich system of trails maintained by national, state and volunteer agencies. Many of these trails join with the Appalachian Trail and can be accessed from within or without the National Park. The National Geographic Society publishes a multi-county map of the Shenandoah Valley replete with hundreds of trails of varying lengths and degrees of difficulty.

As beautiful as it is looking at the panorama of autumn from the Skyline Drive, walking through the woods with the leaves changing and coming upon an amazing lookout is a magnificent way to appreciate nature. With minimal work you can find a trail to suit your stamina and senses. There are trails for meanderers, skilled technical climbers and everyone in between. Here are a few suggestions that are off the beaten path.

William Melson is geologist emeritus at the Smithsonian’s Museum of Natural History. I spoke with him the day after he led a group of local Shenandoah residents along an easy trail atop Powell Mountain, one of the tallest peaks (2000 ft) in the Massanutten range in Woodstock, VA. At the top of the peak is the Woodstock Observation tower, from which one can see for miles into the Shenandoah Valley and take in the snaking seven bends of the North Fork of the Shenandoah River cutting through the valley landscape. Just a few hundred feet past the trailhead for the tower is Melson’s trail. It goes 70 miles in either direction, is an easy walk, and takes you to the spot below the observation tower where the hang gliders jump off. Both trails can be previewed at: www.HikingUpward.com/GWNF/WoodstockTower

Closer to DC, Melson recommends the Bull Run Conservancy Trails off of Rt. 66 in Broad Run, VA. Trails range from .2 to 1.75 miles, and many of them connect so you can create a trail of your own. Maps of the conservancy site are available online.

Folks who have spent most of their lives in the Shenandoah Valley and around the George Washington National Forest know what a jewel Fort Valley is. It is a 23-mile valley to the west of, and paralleling the Skyline drive, surrounded on both sides by arms of the Massanutten Mountains. At the northern end is Elizabeth Furnace, site of one of the most productive pig iron furnaces in the 1800s. The southern end is notable for the site of Camp Roosevelt, the first Civilian Conservation Corps camp created during the depression. Recreation sites and campgrounds are located in both places and trails of all kinds originate in the recreation areas.

I interviewed residents of the Shenandoah Valley, National Park Service personnel, and veteran
hikers. Each individual had his or her own favorite trail, but they all then went on to mention the website HikingUpward.com. I used it to find a trail in the George Washington National Forest. It is a terrific site for locating hiking trails in the Shenandoah Valley. It has detailed topography maps, trail descriptions, hiking tips, guides for identifying flora, pictures along the trail, driving directions and hiking directions. You can click on an area of the map, and it will show the hikes in that area. Truly a remarkable hiking site that is free to the public to use.

By Sea

If driving and hiking don’t pique your interest, you might seriously consider enjoying the outdoors
from a canoe. Out on the water, nature surrounds you on all sides. The sounds are limited to the bubbling and rushing of the water, the calls of the birds and waterfowl, the sounds of the animals in the surrounding forest and your own laughter. Eagles, hawks, herons and ducks are bountiful. The trees form a colorful cathedral over the narrower parts of the river. The recent rains have raised the water levels in the North and South Forks of the Shenandoah River, and it’s running somewhat fast with plenty of small rapids. Information regarding river outfitters is available on the web. If you decide to canoe, make sure you bring along a change of clothes in a waterproof bag. The water has cooled, and if you should capsize…well, it could be a bit chilly!

By Air

If the goal of traveling along Skyline drive is to appreciate the vast vistas of the mountains giving way to deep valleys, then the best view is from the air. However, unless you own your own small aircraft, the options are limited. There are two licensed balloon operators who work the Shenandoah Valley: Shenandoah Valley Hot Air Balloons, and Balloons Unlimited. Both fly just after sunrise and two hours before sunset—the daytime air is too turbulent. It is a bit pricey ($200 per passenger), but it is an amazing experience.

The liftoff is so gentle, and the ascent so gradual, that even those patrons who are afraid of heights will be overwhelmed by the beauty. Except for the roar of the propane burner needed to lift the balloon, it is absolutely quiet above the landscape. The colors dazzle. Add a little bubbly, and it turns into quite the experience.

And finally, there are those truly intrepid adventurers who not only want to see the panorama, they want to be a part of the experience. They strap on their hang gliders or paragliders, launch from a rocky outcropping, and ride the thermals with the birds. It takes time (and money) to become a safe and successful hang glider or parasailer. The equipment is expensive and there are not many schools locally. Start planning now for an adventure next autumn. Until then, the hang gliders can be watched launching from the outcropping below the Woodstock Observation tower. They are a beautiful sight to behold.

However you decide to appreciate the miracle of autumn, definitely put it on your calendar for a week or so down the road. Check with the NPS website for the predicted peak days. Once the peak is past, the leaves will drop and the branches will be bare. Then we can all begin to complain about the winter to come.

Photographer Roshan Patel, whose images grace the ‘Fall Foliage’ special, is a wildlife photographer based out of Williamsburg, VA. His focus is on environmental education and bringing perspectives of local ecosystems to the public. He is currently working on a project highlighting biodiversity in Virginia.To see more of his photography, visit his website at www.RPPhotoGalleries.com [gallery ids="99207,103460,103456,103449,103453" nav="thumbs"]

Samantha Hungerford •

In the streets of Easton, Maryland, leaves are unfolding and residents and local businesses are warming up for spring, a spectacular season in this 301-year-old historical town. Boaters, bikers, fishermen, hikers, hunters and avid outdoor diners alike are anticipating warmer weather and the explosion of activities in Easton that come along with it.

Events

The Bay Bridge Boat Show April 28 through May 1 on Kent Island kicks off Maryland’s boating season, featuring every kind of vessel from kayaks to yachts. This year, the Maryland Saltwater Sportfisherman Association will provide a fishing tournament weigh station and AllTackle will hold casting challenges and “guess the fish’s weight” competitions. For a full list of events and show information, visit USboat.com.

To get your own taste of the open waters, you can rent boating equipment and gear at stores such as T.I. Marina Rentals LLC, which typically open their doors in April. If you’d rather sit back and let others do the sailing for you, the Selina II, which will take to the water April 23 at St. Michaels Marina, offers relaxing sailboat rides for up to six passengers.

April 29 through May 1 marks the annual WineFest at St. Michaels, 15 minutes outside of Easton. This outdoor streetscape event celebrates local food and wine and supports six local charities. The festivities will include wine dinners, wine tastings, and chef demonstrations among many other events. For more information visit WineFestAtStMichaels.com.

Also just outside of Easton, the town of Oxford will be holding its 17th annual Oxford Day Celebration on April 30. The festival will feature a parade beginning at 11 a.m., a dog show, live bag pipers and other music, a Civil War reenactment, and five and ten kilometer runs. The day will also celebrate the 327th anniversary of the Oxford Bellevue Ferry, the nation’s oldest privately owned ferry service.

Markets

While you’re in Easton, explore Easton Market Square with its numerous shops and cafés. On April 17, Easton’s Farmers Market will reopen for the summer season, setting up its tents and rolling out its fresh, locally grown produce. The Market will be open Saturdays from 8 a.m. to 1 p.m. and Wednesdays from 9 a.m. to 1 p.m. on Harrison Street. The Amish Country Farmers Market is also a wonderful place to find fresh produce and handcrafted items. This indoor market is open year-round on Thursdays, Fridays, and Saturdays.

Museums

Like Easton’s markets, its galleries and museums are also not to be missed. Begin at the Historical Society of Talbot County, where you can pick up a walking tour map of the area and enjoy the Society’s museum, historic houses, and surrounding award-winning gardens.

The Academy Art Museum features national, regional, and local traveling and residential exhibits. It also hosts concerts, performances, and workshops. Through April 10, the museum will be featuring a private collection of European paintings titled “Old Master Paintings: Narratives for Inspiration.” Visit AcademyArtMuseum.org for details on events and exhibitions.

Just outside of Easton, the Oxford Museum’s 2,500 artifacts chronicle the cultural history of its historic hometown. The Chesapeake Bay Maritime Museum in St. Michaels is also a wonderful place to visit, celebrating the history of the Chesapeake Bay’s culture, boats, and seafood. Its fleet of floating historic watercraft is also the largest in existence. In the warmer months, tickets to ride aboard the Skipjack H.M. Krentz can be purchased here.

Art Galleries

If you find yourself in Easton on April Fools’ Day, take some time to visit the area’s fabulous art galleries because April 1 also happens to be a First Friday featuring a Gallery Walk. From 5 to 9 p.m., shops and galleries will be open late and many galleries will be offering discussions and refreshments.

The newly refurbished South Street Art Gallery in Easton features a steady rotation of new artwork by gallery artists in a casually elegant historic Victorian home. Nearby on Dover Street, Gallery 26 will be featuring the work of photographer Robert Cavelli in his first-ever East Coast showing through March 30. April 1 through May 31, Troika Gallery will be holding its Spring Group Show featuring most of the 35 artists exclusively represented by the gallery, which is also a work studio.

Entertainment

If living art is more your style, get tickets to a performance at the Avalon Theater which provides a huge variety of entertainment from comedians to symphonies. The theater also showcases The Met: Live in HD, which streams operas and plays taking place live from the Metropolitan Opera. The play is projected in HD onto a movie theater-sized screen at the Avalon Theater, which is the only viewing location in the area. On April 30, the theatre will show the live production of Verdi’s Il Trovatore.

The NightCat café rests comfortably on the border between good food, good drink, and good entertainment. This small, intimate setting offers a nightly soundtrack of up-and-coming artists over the clink of glasses. On April 7 the club will present the indie sounds of Erin McKeown who has been featured on shows like “The L Word” and “Gilmore Girls” as well as in People Magazine. NightCat will break up its routine on April 16 when it hosts Raymond the Amish Comic.

Dining

March 20 through 27 is restaurant week in Easton, celebrating the fine dining that is to be found in the area. Many gourmet restaurants in the area will be offering two-course lunch menus for $20.11 and three-course dinner menus for $30.11.

Out of the Fire Café and Wine Bar offers delicious Mediterranean-inspired cuisine, and a large part of its menu is cooked in the stone hearth that is the center of its open-air kitchen. Scossa Restaurant and Lounge serves its patrons authentic northern Italian dishes created by Chef Giancarlo Tondin, who began his career in the famous Harry’s Bar restaurant in Venice. During the WineFest at St. Michaels, Tondin will demonstrate how to make one of his signature dishes.

Warming weather is also an excellent reason to check out the many alfresco dining options in Easton. One wonderful option is Mason’s, where you can dine in the courtyard of what was once a grand family home. Chef Daniel Pochron serves up rich French cuisine for lunch and dinner. For desert, buy a box of Mason’s signature chocolates or get a pick-me-up in their luxurious coffee bar.

Bed & Breakfasts

The Bartlett Pear is both a renowned restaurant and a beautiful place to spend a few nights. The 220-year-old home is owned by Jordan and Alice Lloyd, who met at Mason’s restaurant. The gourmet menu was created by Jordan Lloyd himself, who is a graduate of the Culinary Institute of America and has 15 years of experience in restaurant management. Lloyd will also demonstrate one of his recipes at the WineFest, showing attendants how to make his tomato and ricotta salad.

Another B&B that’s bound to please is the Inn at 202 Dover, which was recently named one of the top 11 romantic restaurants in America by Destination Travel Magazine. Earlier this year, the bed and breakfast was also voted to be one of the top 10 romantic inns in America by Historic Inns of America. With such a ringing endorsement, a night at this elegant and stately home is sure to be the cherry on top of any stay in Easton.
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