Living

Jenice Armstrong • October 28, 2015

Yo, the next time youse come to Philly, you’ve gotta do more than see the Liberty Bell and buy a cheese steak.

Excuse the stank Philly addytude as well as the vernacular but the City of Brotherly Love has a whole lot more going on than what you see in a Rocky movie. So, while it may be fun to make like Rocky Balboa and run up the steps of the Philadelphia Museum of Arts, that’s only the beginning of what all there is to do here.

Begin a leisurely fall weekend with a trip to one of Philly’s newest and best attractions, the Barnes Foundation. Originally located in a Philadelphia suburb, the impressive art collection opened in downtown Philadelphia in 2012 – which was an exciting thing for fans of the eclectic collection of paintings by Renoir, Cézanne, Matisse and Picasso that once belonged to the late Dr. Albert C. Barnes. Tickets are required. You could easily spend a whole day taking it all in. But why? A whole city awaits.
Grab a late lunch on the run at the Reading Terminal Market, Philly’s famed historic farmers’ market. You’ll be dazzled by the sights and smells and have so many food choices you won’t know whether to get a freshly baked pretzel or one of the city’s famed hoagies. (The turkey hoagies with provolone cheese at Salumeria are a personal favorite.) For some Pennsylvania Dutch flavor, slide onto a counter stool at the Dutch Eating Place. Their open-faced turkey sandwich is a classic choice. You can’t go wrong with that. Same thing with the apple dumplings.

When it is time to walk off all that food, head east on Market Street in the direction of Independence Park. Skip the line for the Liberty Bell and head over to Independence Hall, the birthplace of the U.S. Constitution. You’ll need a free ticket to tour it. Afterwards, the President’s House is a short walk away and well worth it. This open-air exhibit plays tribute to Presidents George Washington and John Adams and the nine slaves who served at that house under Washington. You don’t need a ticket to walk around and imagine what it would have been like to have been owned by a man who fought the British to ensure freedom for Americans.

Since you’re already steeped in history, walk past the Betsy Ross House at Second and Arch streets. The house is open March through Nov. 30 from 10 a.m. until 5 p.m. Cost: $5 per adult.

For dinner, the historic City Tavern, 138 S 2nd St., is a classic pick. It’s a replica of a former spot where many of the founding fathers once dined. In keeping with that historical heritage, the servers wear period clothing and you can order 18th century-esque dishes such as mallard duck sausage and colonial turkey pot pie. But this is Philly and good food is everywhere. Whether you’re talking an authentic Philly cheese steak from Jim’s Steaks on South Street (this is where I would go if I still ate cheese steaks) or one of Stephen Starr’s popular restaurants. My favorite? Continental because of the lobster mashed potatoes with red wine reduction sauce and fried calamari salad. There’s a Continental in Old City as well as Center City.

Day two in Philadelphia could start with a brisk walk around picturesque Rittenhouse Square, Philly’s most fashionable address. Think high-end stores, stately homes and condos and a peaceful, in-city park setting. Afterwards, rewards yourself with a hot cup of coffee. But skip Starbucks in favor of Philly’s own La Colombe at 130 S. 19th St. You won’t find a lot of extras there like soy milk and sandwiches, but the coffee is soul satisfying. Enjoy it there or take it with you as you stroll along Walnut Street, Philly’s ritziest retail strip. Shopping in Philadelphia is changing as big-name, major retailers such as H&M, Zara, Theory and Apple have replaced home-town stores which had been long-time staples on Walnut Street.

Since Philadelphia is known as the city of neighborhoods, make sure you take time to explore at least one.

Northern Liberties is the buzziest thanks to new development that includes a European-style piazza surrounded by cool restaurants and funky boutiques. It’s a popular space for concerts, festivals, and screenings. This past summer, Brooklyn’s famed flea market began opening at the Piazza on Saturdays. You can’t go wrong with going where the locals dine. We hang out at P.Y.T. for burgers or Darling’s Diner for an old-fashioned diner feel that’s open 24 hours.

The doors to Philadelphia’s first casino opened in 2010 and since then, SugarHouse Casino, 1001 N. Delaware Avenue, has become a fun hangout for gaming fans.
But if you’re looking for something more seasonal, catch a night-time Terror Behind the Walls Tour of the Eastern State Penitentiary. Formerly the most famous prison in the country, this time of year, it’s the top Halloween attraction in Philly. The final date for the haunted house is Nov. 9. Purchase tickets online at easternstate.org for the best deal.

End your getaway with a Sunday brunch at Green Eggs Café (there are three locations) with an order of red velvet pancakes and layered with strawberry mascarpone cheese. Yes, that’s a calorie-laden dish, but with all the walking you’ve done around Philly, you’ll have more than earned the treat [gallery ids="101515,150878" nav="thumbs"]

Gary Tischler • October 27, 2015

It’s official, or it will be Oct. 30.

That’s when a coven, you might say, of notables will assemble to honor the “Exorcist Steps” at 36th Street and Prospect Street with speeches and a commemorative plaque.

The plaque marks the site where a horrific, violent scene from one of the most horrific, violent, scary and controversial films ever made was filmed in 1972. It was a scene from “The Exorcist,” adapted from the hugely successful novel of the same name by Georgetown University graduate William Peter Blatty and directed by Hollywood hotshot William Friedkin.

In the scene, a disturbed young priest, participating in a particularly gruesome exorcism of a young girl in a Georgetown house, throws himself out a Prospect Street window and down the steps — a sacrificial act to save the girl from demonic possession.

Ever since, of course, the steps have been known as the Exorcist Steps, and G.U. students, tourists and visitors from around the world flock to them. Built around 1896 as part of the massive and iconic Car Barn building and next to a retaining wall, the steps connect Prospect and M Streets. The ritual — and it is a ritual, if not quite as potent as an actual exorcism — is a year-round phenomenon, even more popular in this age of selfies, no doubt.

The commemoration is being coordinated by Andrew Huff, together with the D.C. Office of Motion Picture and Television Development, the Executive Office of the Mayor and the Dupont Festival, as well as the office of Ward 2 Council member Jack Evans, where Huff once worked as an aide. He will be joined by Friedkin at the top of the steps at 4 p.m.

The plaque dedication — with William Peter Blatty on hand — will be held at 6 p.m. at the bottom of the steps, followed by an invitation-only screening of “The Exorcist” at the AMC Loews Georgetown. Presumably, there will be no reenactment of Father Damien Karras’s demise.

The event, it should be noted, is being held one day before Oct. 31, also known as Halloween.

Which is just about the biggest thing in the whole world, especially in Georgetown, where dark hordes and hosts of young adults — and people of all ages who like to dress up — will descend into the streets, funneling through Wisconsin Avenue and M Street in full regalia.

Georgetown is not the only place where Halloween celebrations — costume walks, partying and daytime and evening trick-or-treating with kids — is a big deal in the city, what with an annual High Heels Drag Queen Race in Dupont Circle, events at cemeteries and festivities in many neighborhoods (see calendar).

Halloween is an inexplicably huge boost to the economy nationwide, in good times and bad. According to the National Retail Federation, Americans are expected to spend $7 billion on Halloween gizmos and goods of all kinds: $2.5 billion on costumes — including $900 million on costumes for pets — and nearly $4 billion on candy and decorations.

Be that as it may, you can trace the origins of Georgetown’s spooktacular in the streets to the 1970s, both to “The Exorcist” and its attendant steps and to restaurant and club entrepreneur Michael O’Harro, who began throwing costume and Halloween-themed parties at his pioneering disco establishment Tramps and then at Champions Sports Bar. This is Halloween for grown-ups, something singles bar king O’Harro said he learned going to parties at the Playboy Mansion. One Halloween crowd in 1985 reportedly totaled 150,000 in and around Wisconsin & M.

It’s equally fair to say that the residual fame from the “Exorcist” film shoot in Georgetown, complete with movie stars, movie folks and scenes shot around the university, may have spurred a trend toward the embrace of Halloween as an occasion to socialize and party — big time — as opposed to trick-or-treating. Certainly, the huge success of the film made Georgetown a cool place to be on Oct. 31. Whatever the reason, there came a time when young adults in costume started streaming in en masse, dressed up in line with popular movies, shows and music, from “Thriller” to “Star Wars” to “Gremlins.”

People took notice. Georgetown at Halloween had become, in today’s parlance, a thing, much to the consternation of older local residents who viewed the development with disdain. The practice persists today, if in a somewhat more controlled and organized fashion.

What also persists is the local impact of “The Exorcist.” Many Georgetowners — including the editor-in-chief of The Georgetowner — remember the October 1972 filming (see sidebar).

The movie itself was a high-end, Hollywood production for which Blatty — until then known more as a screenwriter of comedies (“The Pink Panther”) — penned the screenplay. With “The Exorcist,” Friedkin became one of the hottest directors in Hollywood, having preceded it with “The French Connection,” which had won him an Oscar.

The cast was an eclectic crew. Ellen Burstyn, as the actress whose daughter (Linda Blair) undergoes an exorcism, was rising as a serious actress, culminating in an Oscar for “Alice Doesn’t Live Here Anymore.” Blair would do a sequel (“The Heretic” with Richard Burton), but never became a big star. Max von Sydow, an alumnus of high-minded Ingmar Bergman movies, played Father Merrin, the frail priest who first encounters the demon in Iraq. Jason Miller, also a gifted playwright (“That Championship Season”) was the troubled Father Karras. The great and aging actor Lee J. Cobb (“Death of a Salesman,” “On The Waterfront”) took on the role of a classic, gruff police detective. Oh, and there was Mercedes McCambridge (“All the King’s Men,” “Johnny Guitar,” “Giant”), supplying the voice of the demon.

On its most serious level, “The Exorcist” was about a crisis in faith, believing in God and the devil (or not). But, in the end, it was its more thrilling and scary — if unappetizing — aspects like spinning heads, green bile, a sexual act with a crucifix and an unrelenting intensity that made it a blockbuster. We don’t even want to mention which sex act your mother was supposed to be doing in hell.

For Blatty, now in his eighties, there were other books, but none as financially or critically rewarding. “Legion” was the basis for “The Exorcist III,” starring George C. Scott, also partially filmed in Georgetown. Friedkin’s career from that point was a mixed bag (“Cruising” and “To Live and Die in L.A.,” for example). He did marry well: Jeanne Moreau and former 20th Century Fox studio head Sherry Lansing, among others.

On Oct. 30, the 75 steps will become an official Georgetown icon. The next night, there will be the usual thousands of suspects, a goblin here, a Trump there, the Kardashians and maybe all the Avengers and their nemeses. But the ghosts of the book and the movie are clearly in Georgetown for keeps.

No need to say boo.

Stacy Notaras Murphy • October 26, 2015

Dear Stacy,

I have a crush on my boss. She is about my age and we have had chemistry from the start of my employment (professional office) three years ago. We both were in relationships at the time I started working, but now are both free and available. I want to ask her out, but I am worried about the outcome. While there are no overt policies against this in our work environment, of course I wonder what could happen if things don’t work out and we still have to work together. Then again, career-wise it makes sense for me to be looking for a new job elsewhere regardless. But then I wonder how long finding a new job will actually take.

You see my dilemma. I’m not normally a risk-taker, but for some reason, I just can’t stop thinking that we might be really good together. Should I put this out of my mind?

– Crushing

Dear Crushing:

Let’s start by acknowledging that you would likely get vastly different advice from a business coach or a career counselor. But as a pro-relationship person, I say: Go for it. If there’s no policy against it, why not give it a try? Every day I sit with people struggling to find connection and partnership in this city. I’m not going to tell you to search for it elsewhere when it might, in fact, be staring at you across the room during a staff meeting. You’re right, this would feel risky, but without some level of risk we never make ourselves available for the really good things in life.
All of this being said, however, please do proceed with caution. She’s The Boss, so that means she is in control of whether this gets any further than an invitation to dinner. Respect her decision. She may have good reasons for keeping her distance (e.g., there’s a secret policy against this or she’s been burned before or she’s planning to quit next week …).

Stacy Notaras Murphy is a licensed professional counselor in Georgetown. For information about the adjustment group for female college students she is co-leading this fall, visit stacymurphyLPC.com. This column is meant for entertainment only and should not be considered a substitute for professional counseling. Send your confidential question to stacymurphyLPC@gmail.com.

Josef Brandenburg •

Did you know that the average American gets sick two to four times per year? And we tend to stay sick for seven to 10 days. That’s an entire month spent feeling tired, achy and miserable.

The good news is that working out three days per week is one of the most powerful tools for prevention and a speedy recovery. The even better news is that the time you invest in your own fitness (156 hours or six and a half days) is much less than the time you’d spend being sick (960 hours or 40 days).
Why does it work? There are several theories.

One explanation is that the full, deep breathing helps to flush out your lungs so that pathogens don’t get too much time to set up camp. Another is that reasonable exercise helps to balance stress hormones such as cortisol. When cortisol is too high for too long, it suppresses immune function. A third is that exercise increases the proportion of what are called your regulatory T-cells. T-cells — a type of white blood cell — fight infection, and this increase makes your immune system better at keeping you well.

But here’s what not to do. In fitness right now, the fad is “harder and longer” — pushing until you collapse or can’t keep going. While hard work is important, there is too much of a good thing. Excessively intense or long workouts increase your risk of injury and suppress your immune system (because they stimulate excessive cortisol production). Keep your workouts under an hour, and leave something in the tank.

Should you work out when you’re sick? If your symptoms are above the neck, then, yes, you can work out. The workout will probably boost your immune function and suppress microbial growth. But remember to listen to your body and keep your intensity relative to your energy. And don’t forget to wash your hands! However, if you have below-the-neck symptoms — diarrhea, vomiting, fever, etc. — then hold off until they run their course.

A best-selling author and fitness expert, Josef Brandenburg owns True 180 Fitness in Georgetown. Information about his 14-Day Personal Training Experience may be found at true180.fitness.

Ari Post •

The annual Waterfowl Festival in Easton, Maryland, is back with a full weekend of events Nov. 13 to 15. Since it was founded in 1971, the festival has become a Delmarva tradition, showcasing the heritage of Maryland’s sun-flecked peninsular region while raising funds to protect the wildlife and habitat so integral to the Eastern Shore way of life.

Not even the founders could have imagined what it would become. Through art, education, outdoor activities, local food offerings and even calling contests, the Waterfowl Festival captures the windswept beauty of the area’s wild birds and the ardor they stir up among hunters, birders and wildlife enthusiasts.

The event’s nonprofit wing, Waterfowl Festival, Inc., has raised more than $5.7 million, making conservation grants to hundreds of projects run by more than fifty organizations. Its conservation arm, Waterfowl Chesapeake, supports waterfowl and the environment by creating, restoring and conserving habitat throughout the Chesapeake Bay Watershed.

General admission is $15 for the entire weekend. Children under 12 are free. There are fifteen different exhibits and four events, as well as music and activities for children. A list of festival highlights follows. For a full calendar of events, visit WaterfowlFestival.org.

For the Love of Dogs. Perhaps the most popular events at the festival are the doggy demos run by the Talbot Retriever Club. At Easton Middle School, the stands fill quickly to watch dogs race down a dock to splash into a pool of water (the competition is to see which can remain airborne the farthest or highest). Guests can also head over to nearby Bay Street Ponds to see some exceptionally skilled canines show off by leaping into the pond to fetch thrown or hidden dummies. For details, visit dockdogs.com.

Calling Contests. The best birdcallers in the world flock to the Waterfowl Festival. With five contests culminating in a finals round Saturday night, audiences have the chance to watch duck and goose callers from over 15 states and Canada compete. Admission to the finals is an additional $10.
Birds of Prey. Hawks, falcons and owls sharpen their hunting skills during an exciting outdoor flight demonstration with master falconer Brian Bradley.

Food and Drink. Food vendors will offer Eastern Shore favorites and traditional festival fare, supporting local nonprofit organizations. Don’t miss the Wine, Beer & Tasting Pavilion on Harrison Street. Admission (including a tasting glass) is an additional $10.

Arts and Crafts. At the Artisans Gifts and Workshop, visitors can watch painters and carvers at work while browsing a variety of handcrafted wildlife art, jewelry and clothing. At Buy, Sell, Swap at Easton High School, haggling is encouraged among traders, collectors and customers for a dizzying selection of decoys, hunting and sporting memorabilia.

For those visitors who want to take a break from festival activities, go for dinner or just enjoy Easton’s small-town charm, here is an overview of dining and shopping options.

On the restaurant front, Georgetown local Courtney Chapin, who has a home in Easton, notes: “There’s been a real shift toward farm-to-table, and it’s so easy to do here because of the wonderful farms all around the area.”

Brasserie Brightwell is a bistro-style spot with live outdoor music on the weekends. Try their mussels, local fish of the day or grilled whole rainbow trout. “And they have the best burgers in the world,” says Chapin. Their lamb sliders with smoked tomato chutney and goat cheese aren’t bad either.

For pizza, look no further than Out of the Fire, a wood-fired pizza joint with the best margherita pie in Easton or almost anywhere else. There are vegan options, a small, well-cultivated wine selection and a variety of fare inspired by local ingredients, like a softshell crab BLT. When you order the Swiss chard and kale it looks like it comes from a real garden.

Mason’s Restaurant is a local staple, one of the oldest restaurants in town, consistently serving up delicious food — and they have a great outdoor patio. Don’t miss their crab cake, wood-fired flatbreads and local beer selection.

For shoppers, Curlicue is a quaint, locally owned store with beautiful gifts and textiles, home accessories, jewelry and much more. Next door, Chef & Shower offers unique, must-have selections of cookware and bath supplies. It’s like William Sonoma, but with a sharper eye and a personalized touch.

Piazza is a shop that must be called “cute,” but in all the right ways. With a selection of decadent, zesty and rare olive oils and balsamic glazes, fine cheese and other boutique ingredients, it is the best kind of a place to swing by before hosting a party.

Lastly, the Amish Country Farmer’s Market, open Thursday to Saturday, should not be missed. From the kitschy charm of the market to the endless selection of everything from fresh produce and coffee to barbecue ribs, smoothies and hand-rolled soft pretzels, the market is charming, attractive, full of delicious food and friendly faces: a microcosm of everything great about Easton. Once you are here, you will have trouble leaving.

Gary Tischler •

They’re back.

Kids.

And clowns, and puppets, and dancers and musicians from over 28 European nations.

It’s time once again for the eighth annual Kids Euro Festival—Oct. 24 to Nov. 8—described as a kind of local trip to Europe without the need for a passport.

It means some 125 free events at venues throughout the Washington, D.C., area, with public performances, school shows (at school or with partnering venues), films, library activities, artist workshops, performances for hospitalized children, a full day of activities for children with special needs and professional development opps for teachers.

“Kids Euro Festival continues to offer children and their families a unique opportunity to experience some of Europe’s best performers right here in Washington, D.C.,” said David O’Sullivan, Ambassador of the European Union to the United States. “As a joint cultural diplomacy initiative of the European Union embassies in the nation’s capital, it is also a wonderful celebration of European cultural diversity. It is my hope that every child and parent that participates in this festival will have a lasting fond memory of their European cultural experience.”

Susan Lehrman, vice-president of the European-American Cultural Foundation, said, “Culture is a powerful force for bringing together people, families and nations. As the organizer of Kids Euro Festival, the E-ACF knows that the arts are more than just entertainment—they are a way to share cultures, create understanding and unite people from around the world.”

Embassies participating in the festival are Austria, Belgium, Bulgaria, Croatia, Cyprus, the Czech Republic, Denmark, Estonia, Finland, France, Germany , Greece, Hungary, Ireland, Italy, Latvia, Lithuania, Malta, Luxembourg, the Netherlands, Poland, Portugal,  Romania, Slovakia, Slovenia, Spain, Sweden and the United Kingdom.

Kelly Byrnes • September 17, 2015

What is deemed to be the conventional education route may not be for everyone, and adults are following a growing number of alternative paths. General Assembly is the latest innovation, bridging the gap for those seeking a convenient yet challenging way to continue their education and thrive in booming industries.

The school, which launched in 2011, specializes in the fields of business, technology and design. Headquartered in New York City, General Assembly has fourteen different campuses spread across four continents, including a Washington, D.C., location at 1133 15th St. NW.

“There’s a major gap when people graduate with really interesting degrees but without the course skillset to enter the professional workforce,” said Paul Gleger, regional director of the D.C. campus.

General Assembly provides several programs to help students at all levels acquire a greater knowledge of the skills necessary to succeed in today’s world. Whether it be through full-time or part-time courses, topic-specific workshop sessions or special events, a General Assembly education creates a modern learning experience around the skills for advancing one’s career.

“It’s 100 percent hands-on,” said Gleger of the teaching method. “The lecture component is very minimal.”

For those without convenient access to a classroom, General Assembly’s online programs offer the same invaluable training, allowing students to take away an understanding of topics such as marketing, financial modeling and computer design.

As for kickstarting a new career, there is a global network of organizations — Apple, Buzzfeed, Google and Spotify to name a few — that have hired alumni and continue to look for graduates. According to General Assembly, 99 percent of graduates from its Immersive programs — 8-to-12-week, full-time programs focusing on web development, user experience design and product management — are hired within six months of graduation.

Beyond classes, the campuses hold information sessions and events that cater to many interests. “Any given night, there could be seven different events going on,” Gleger noted. “There’s a lot of opportunities.”

General Assembly is a 21st-century creation that focuses on just that: the 21st century. With constant technological evolution, General Assembly is prepared to adapt and expand its course offerings to provide the vital skills that the professionals of today and tomorrow require. Summing up the school’s philosophy, Gleger said: “It’s all about understanding and analyzing the demand for certain skills. It’s very market-driven.”

Sallie Lewis •

The waning days of summer have an intriguing ability to unearth youthful memories. This time of year reminds many of their childhoods, of long sun-soaked days and back-to-school shopping. It’s a time when slates are scrubbed clean and a feeling of anticipation (new friends, new challenges, new opportunities) floats buoyantly in the air.

As school begins this month, four local principals shared their enthusiasm for what’s ahead in their respective schools, from new playgrounds and outdoor classrooms to growing enrollment numbers.

Patricia Pride, principal at Hardy Middle School on 35th Street, is excited to see the Hawks return to the nest.

“There are great opportunities in store for our Hardy Middle School students,” said Pride. She added that the support the school is receiving from its feeder schools is stronger every year. Following boundary changes, John Eaton Elementary will become a full feeder school for Hardy.

One of the school’s newest additions is a homeroom class period for every student on Wednesdays, an initiative meant to foster students’ emotional growth.

“Homeroom will be a place where students can connect with teachers, where they won’t owe a grade,” said Pride, adding that it’s also a safe place to discuss issues that may be worrying them. Additionally, the school is breaking ground on an outdoor classroom in September, and teachers will be implementing new District-led “Cornerstone Shared Experience” assignments.

Meanwhile, at Hyde-Addison Elementary School, planning is underway for a new gym, media center/library and cafeteria, plus new music and classroom space. Excavation is expected to begin between late spring and the end of the school year. The project comes at a good time given the school’s growth, particularly in its fifth-grade numbers. While the school has two fifth-grade classes, enrollment continues to increase as families prepare their students for the middle-school world ahead. The 2015-2016 school year will also see the introduction of the school’s first Pre-K 3 class.

“We’re excited to have 16 three-year-olds this year,” said Principal Elizabeth Namba, who’s going into her second year as principal of Hyde-Addison. Originally from Connecticut, Namba seeks to nurture a supportive, yet rigorous and caring environment. Furthermore, she diligently works with the school’s staff to ensure that students have the best possible academic experience while meeting their social and emotional potential.

At Stoddert Elementary School, Principal Donald Bryant was upbeat about the campus’s playground renovation. The project, to be completed by late August, includes an outdoor classroom, a new climbing structure, a jogging track and a hard walking surface, not to mention a new artificial-turf surface.

Stoddert’s hallways will brighten this year after some new faces are welcomed to the leadership team, including Ibis Villegas, assistant principal, and Clinton Turner, the new resident principal and a Mary Jane Patterson Fellow.

As at Hyde-Addison, fifth-grade enrollment at Stoddert has increased, actually doubling since the past year. This rise has led to the addition of another classroom.

While some schools are just finishing additions and renovations, others have quite a bit longer to go. The Duke Ellington School of the Arts is undergoing a major renovation expected to last until spring 2017. In the meantime, students are being bussed between two different buildings for their academic and arts curricula, considered only a slight inconvenience given what’s to come.

Desepe de Vargas, head of school at Duke Ellington, believes that the building and the tools therein are of ultimate importance to the overall experience at a school of the arts.

“The building will be a learning tool as much as our textbooks are,” she said, adding that a state-of-the-art facility with the equipment to train aspiring artists is fundamental to the school’s mission. “The challenge we have now is making magic with very little.”

The renovation will provide new band studios, visual arts rooms, computer labs for graphic and media design and specialty spaces, such as a black box theater. The theater, said de Vargas, will give students enormous flexibility to transform the performance space, telling the story in creative ways.

After the renovation and campus expansion is completed, enrollment at the Duke Ellington School of the Arts will rise from approximately 530 to 630 students — that’s 100 more kids to grow and learn at this inspiring institution.

De Vargas, who is from Liberia, has good reason to be proud of her student body, which is consistently one of the highest performing in the public high school sector.

“Our graduation rate is 98 percent,” she said. “We continue to be proud of that.” Just last year, the students at Duke Ellington were awarded $3.5 million in scholarships, with one young dance major named a Gates Millennium Scholar by the Bill & Melinda Gates Foundation. Stories like these inspire young minds to dream big and follow their passion. And there could not be a better time than right now, at the advent of a new school year, to do so.
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Josef Brandenburg •

Most people have an energy lull in the afternoon. This is an opportunity either to improve or to (unfortunately) reduce your health and fitness. Marketers try selling blended caramel coffee drinks that have two candy bars’ worth of sugar and energy shooters that are the nutritional equivalent of soda.

These high-sugar “solutions” will pep you up for the moment, but they will put you on a blood-sugar rollercoaster. Also, the long-term metabolic impact of these kinds of foods can lead to progressive exhaustion and weight gain.

Here are five healthy alternatives:

1. Get 10 minutes of sunlight. Get moving and help your internal clock remember that you should be awake right now.

2. Check your lunch. If you’re sleepy after lunch, then the content and/or the quantity of your lunch isn’t supporting you. Focus on veggies and healthy fat and protein and skip the starch and sugar.

3. Sprint the stairs. If you’re on the second floor, then run as fast as you can up to the fifth-floor restroom. Nothing saps your energy more than sitting on your butt. Intense exercise stimulates your body to release its own natural supply of stimulants, getting you back into high gear.

4. Caffeinate with caution. Moderate amounts of caffeine aren’t usually a problem — unless you drink a caffeinated beverage too late in the day and your sleep is disrupted. Most people have a cutoff for caffeine between 2 and 4 p.m. in order to sleep well.

5. Stay hydrated. People confuse thirst with “I need a nap” and “I’m hungry.” Staying adequately hydrated helps you feel great, maintain focus and lose weight. Super-cold water is also a nice jolt, similar to the stair sprints. Hot weather, air conditioning and lots of talking all dry you out. Keep a water bottle near you.
You can sum it all up as follows: Eat a better lunch. Move. Get sunlight. Hydrate and (maybe) caffeinate.

A best-selling author and fitness expert, Josef Brandenburg owns True 180 Fitness in Georgetown. Information about his 14-Day Personal Training Experience may be found at true180.fitness.

Sallie Lewis • September 2, 2015

The last month of summer has slipped through our fingers. Soon, fires will be lit, crackling warmly in their grates. Outside, autumn leaves will turn shades of gold, butter yellow and burnt orange. In town, tree-lined streets and places such as Rock Creek Park and the C&O Canal put on a colorful show.

Yet it’s outside the city, where concrete gives way to canopied trees and sprawling fields, that the true spectacle takes place.

People hoping to witness the quintessential display of fall foliage should travel to Shenandoah National Park, where Mother Nature never fails to awe or inspire. Here, just 75 miles from Washington, 200,000 acres of some of the country’s most scenic land is home to tens of thousands of living creatures, including 200 different species of birds. Throughout the park, hickories and birches, gum trees and blueberry bushes are but a few of the native plant species, and they burst with color every fall.

Hikers at Shenandoah National Park will delight in the 500 miles of rugged trails that score the terrain. For a less strenuous experience, hop in the car and venture down the park’s famed Skyline Drive. This 105-mile-long path affords some of the park’s most picturesque views. There are more than 75 scenic overlooks facing the Shenandoah Valley to the west and the Virginia Piedmont to the east. Pack a picnic lunch and take in panoramas that attract visitors from all over the world.

The meandering Blue Ridge Parkway is another renowned place to witness the fall season’s vibrancy. This 469-mile drive, carved through the Blue Ridge Mountains, connects Shenandoah National Park to Great Smoky Mountains National Park. In the fall, visitors wind their way along the road, taking in the vivid canvas of sourwoods, black gum trees and poplars.

Dissuaded by crowds? Try hiking at Sky Meadows State Park in Delaplane, Virginia. Just an hour from D.C., this less crowded destination affords beautiful views of fall’s color from late September to November.

Closer still is Great Falls National Park, only 15 miles from the District. Lined with hiking trails along the Potomac River, this 800-acre park offers a number of stunning places for visitors to unwrap a picnic lunch and rest tired legs.

In any of these places, however near or far, large or small, the real beauty of the season is evident in the leaves’ ephemeral symbolism. Destinations like Shenandoah National Park or Sky Meadows give a beautiful burning glimpse of life’s fleetingness and renewal. In the coming weeks, plan your trip to witness this beauty firsthand — and remember to close your eyes. After all, it is the sound of the rustling leaves mingled with birdsong that sings on in memory, long after the last leaf has dropped.