Healthy foodWhat if you could fill your body tank as easily as you fill your car? How would you know the foods that contribute to peak performance, ideal health and mental balance? There are only a few choices for your vehicle, but there are so many choices between types of body fuel. Figuring out the high quality healing foods and then affording them can feel overwhelming for many people.

Choose well
At the grocery store, shopping the perimeter (the outside edges) of the store is a good start. The outer walls of the store are usually where some of those ultra-healthy foods like fruits and vegetables are found, and protein staples of meat, fish, chicken or beans, too. Dairy foods like yogurt and milk are also on the outside walls of the store. Many of the foods on the inside aisles are poor quality, processed foods that have lost much of their original nutrition and may carry a higher price tag. In general, shopping the outside rim of the store will help fill your cart with whole, high-grade fuel.
Here’s a start:

Produce (fruits and vegetables):
Onions, cabbage, broccoli, fresh or frozen spinach, kiwis, oranges, apples and bananas. The ideal is to choose multicolored fruits and vegetables. Getting two cups of vegetables and two to three small fruit servings per day can lower blood pressure and weight, be brain healthy, and prevent cancer, strokes and macular degeneration.

Protein: Lean meat, chicken, beans, eggs, cheese, turkey, fish and shellfish. Our human bodies only need a palm-sized serving of animal protein or about one cup of peas or beans per day. Protein foods digest more slowly than carbohydrate foods and can help balance blood sugar. They are also essential building blocks for teeth, bones, hormones, hair, muscle and skin. A little protein at breakfast and lunch can help stabilize blood sugar during the day.

Grain or starchy vegetable: Oats, whole grain bread, sweet potato, rice, bean pasta or other pasta. We don’t need much, but a little at a meal tastes good and can help provide a sense of fullness between meals. These foods can boost fiber, vitamin E, B vitamins, and minerals like magnesium.

Healthy fats: These healthy add-ons, including olives, avocado, olive oil and nuts, or dairy foods like milk, yogurt and cheese, supply healthful fat. The dairy gives bone-strengthening calcium, protein and vitamins.
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Ruthann CarrHoliday visitors.

We all get them. Some stay for a few hours; some a few days. With some, it seems like they stay forever.

Don’t get me wrong. I love having visitors. My husband, Jeff, and I often complain we don’t have enough.

Every year my mother-in-law stays with us for about a week during the Christmas holidays. We enjoy offering her a place with family to celebrate. It gives Jeff a few more points on his side of the ledger to balance out all his brother has.

This year is a bit different. My third grandson was born the day after Thanksgiving. I was lucky enough to spend a week in Akron where he lives to help out his mom and get to know him.

The day I returned was the same day my husband brought his mother for her stay with us.

Maybe you can’t understand this unless you have a bit of introvert in you, but I calm down and recharge by being by myself.

After a week in Akron with my kids and grandkids, sleeping on a bunk bed and trying not to say anything hurtful, I needed some chill time. It takes a lot of energy biting your tongue and not asking probing questions. Plus, I caught some snot-nosed preschool kid’s bug and puked my guts out while I was up there.

I was beat.

One hour after getting home, Jeff and his mom drove up.

It was late. We all went to bed.

The next day is when the fun began. Add a comment


Frances HillFrancis Hill, 92, sat outside on her swing waiting for me to arrive.

She is bright and full of life. In spite of having to use a cane because she can’t trust her left knee not to give out, she looks far younger than her age. She and her husband live with their grandson in Bremo Bluff.

How long have you lived in Fluvanna?
All my life. I was born here. I started school at [age] 7. West Bottom. I had to walk three miles every day rain or shine. My grandma wouldn’t let me stay at home. My grandma raised me. I never knew my mother. She died when I was a baby. My father’s mother raised me. My father’s name is George Armstrong. My mother’s name was Margaret.

Tell me about your family.
I had 11 children; six boys and five girls…I didn’t go to the hospital for any of them. Miss Murry Scott was my midwife. My husband, Bennie Hill, Sr., worked at Farmington Country Club. I don’t know what he did there. At one time I think he worked construction. My kids live all over. Some in New Jersey. Some in Atlanta.  One lives in Short Pump.
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Nick AlgieriWhere do you live? 
I live at Lake Monticello.
Have you always lived in Fluvanna? If not, what brought you here?
No, I have not always lived in Fluvanna. I was born at St. Charles Hospital in Port Jefferson, N.Y., and lived on Long Island for my first year. My grandparents, Tim and Eileen Monahan, moved to Lake Monticello in 1990, and my parents (and then I) would come down for vacations. Just before my first birthday my dad’s company downsized and he was laid off, so my parents decided to take a chance and move to Lake Monticello. We moved the day after my first birthday, and 22 years later we are still all here.

You’ve attended Fluvanna County schools. What’s the coolest thing about being a Fluco?
I would have to say the coolest thing about being a Fluco is that our community cares so much for each other and comes together often. There are always great crowds at Friday night football games and other sporting events. I have witnessed firsthand how quick the people of our community are there for their friends in need. Just follow the Flucos’ Helping Hands page on Facebook and you will see all the good that this community does for each other on a daily basis, not expecting anything in return!

Is there a word or phrase you use too much?
I would say that one phrase I use a lot, having my own company, is “free estimates.”
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Kim BassingWhere do you live?
I live at Lake Monticello, which I previously called home over 35 years ago.

How long have you lived in Fluvanna?
I first moved to Fluvanna in 1977, and returned to live here in 2011, with many places and states in between (32 addresses in my life, so far, in fact!).

What brought you here?

I came to Central Virginia as a young 17-year-old to attend the University of Virginia (go Hoos!), and my parents followed me to the area to build a home two years later. It made it easier to go home to do laundry.
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