Out & About 9 Out & AboutFriday, October 28, 2016

Features | 283-1156

Kenne� Washington

Train Hard,

Eat Healthy

How to make food sweet

without sugar

The human body is an amazing machine, and believe it or not our ac-

tions first start at a subcon-scious level.

That’s right. We subcon-sciously program ourselves for the mind to follow and then the body. Ultimately this leads to many behaviors that are not good habits for us in the long run.

Have you ever woken up on a Mon-day morn-ing and said to yourself this is going to be a long or terrible day? And just like that, your day is long and terrible from beginning to end. For some reason, when we think of getting fit and losing weight, our minds start to think and do a very similar thing. We suddenly start to think of things like:

� Dieting.� Hunger.� Lots of exercise.� Boring walks on a tread-

mill.� No more carbs and fats.� Trying to motivate our-

selves to love what we hate – exercise.

� And most of all, no more sweets!

It’s almost a rite of passage, and a sad one, that we are taught to think negatively of taking care of ourselves. Being healthy means a painful expe-rience to us, where we beat ourselves up in hopes of finally changing our habits.

I get it, and most of us grew up drinking soda, eating candy, and yes, the occasional vegeta-ble when our mothers forced us to eat them. So as adults we crave sweets a lot. Sometimes a meal can seem incomplete without something sweet to finish it off.

Here are a few secret foods that can help you lose the un-wanted pounds without giving up your sweet tooth.

Sweet does not have to equal sugar. Sweet does not have to equal bad. Sweet can be healthy and yummy at the same time. There are so many recipes out there that are both healthy and sweet.

I feel compelled to say that I’m not a fan of “fake” sugars like aspartame. Honey, stevia, or maple syrup are all common replacements for you to con-sider.

One that I would like to in-troduce you to is dextrose. Dextrose is a natural sweetener that many fitness enthusiasts and bodybuilders like myself use with many foods, especial-ly during the season of compe-tition prep.

Dextrose is easily utilized by the body and is perfect for a natural energy source right be-fore a workout. It is very diffi-cult to find in your traditional grocery store. But it is common at natural-food stores and most vitamin and supplement shops.

Applesauce is also commonly used in baking as a replace-ment. One of my favorite ways to get more natural sweetness into my meals is to use sweet potatoes and bananas. I mash them and bake them. I use dif-ferent toppings like honey spread, butter or cinnamon de-pending on my mood and taste buds.

See SWEETS I Page 10

It’s almost a rite of passage,

and a sad one, that we

are taught to think

negatively of taking care of

ourselves.

SidelinesAndrew Jackson • Buford • Indian Land • Lancaster

ERIC ROWELL/For The Lancaster News

The Lancaster High School

Bruins cel-ebrated home-coming Friday

night at their game with York. From left, cadet

Christopher Gardner

escorts LHS homecoming

queen Ariana Ealy; and LHS

maid of honor Alexandria Williams is

escorted by Kelin Major.

Ealy represent-ed Academic

Challenge and Williams rep-

resented Bruin Pride.

TIM DEATON/For The Lancaster News

Andrew Jackson High School’s

cheerleaders fire up the crowd dur-

ing an AJ home game this season. The No. 10 Vols, 6-2, face county

rival Buford High tonight after tak-ing a 35-12 road

win over then unbeaten and

seventh-ranked Lee Central last week in

Bishopville.

LORIE SELLERS/For The Lancaster News

The Buford Yellow Jackets celebrated homecoming last Friday at their game with the Central Eagles. From left, Dylan Ghent escorts his sister, first runner- up Kaylee Ghent, who was sponsored by Isaah Nesbit;Spencer Funderburk escorts homecom-ing queen Sydney Sullivan, who was sponsored by Dylan Sistare; and Lake Holden escorts sec-ond runner-up Alyssa Blackmon, who was sponsored by James Carson Thompson.

courtesy of JAMISON MURPHY

The Indian Land High School march-ing band prepares to take the field for a halftime show Sept. 16. The Warriors host Fairfield Central tonight in ILHS’s annual senior night game.

Week AheadNight of the Living Arts

The Lancaster County Council of the Arts will have its Day of the Dead Tequila, Taco Fest and Fun Walk at 4 p.m. Nov. 5. Check-in for the walk begins at 3 p.m. at the Springs House, 201 W. Gay St.

Early bird registration is $15 and ends today. Walk registration also in-cludes entry to the after party, which begins at 6 p.m. and includes a mar-garita cash bar, chips and salsa and taco ven-dor.

Pre-register online at www.lccarts.net, or stop by the Springs House. This is a “Night of the Living Arts” fundraising event.

Halloween bash set for Oct. 29

The Hills Snow Biz and Snack Shack Halloween Bash is 11 a.m. to 5 p.m. Oct. 29 at Hills Snow Biz and Snack Shack, 1109 Highway 9 Bypass. Fes-tivities include trunk-or-treat, a costume contest at noon and vendors. For details call Carla Hill at (803) 320-1194.

Moose Lodge Halloween Party

The Lancaster Moose Lodge Halloween Party featuring Mike Faulken-berry & The Whiskey Prophets is 8 p.m. to 1 a.m. Oct. 29. The cost is $20 per person, with a cash bar. Best costume winners for first, second and third place will be awarded with cash prizes ($300 first place, $150 second place and $50 third place). Non-mem-bers are invited. Profits will support charities. For tickets, call (803) 283-3978.

Boo Fun Fest at City Hall

See Lancaster SC’s Boo Fun Fest is 6 to 8 p.m. Oct. 31 at City Hall, 216 S. Catawba St.

There will be costume contests with multiple categories, games, rides, candy, music, trick-or-treating and a pumpkin decorating contests. For details, visit www.lan-castercitysc.com or con-tact Joe Timmons at events@lancastercitysc.com or (803) 289-1498.

The University of South Carolina Lancaster Rotaract Club in partner-ship with the Lancaster County Library will give books instead of candy to children at the Boo Fun Fest. Donations of new or gently used books for children under age 13 can be dropped off at Hubbard Hall Room 132 or given to any USCL Rotaract member through Oct. 28.

Community march for peace

The community is in-vited to a march of peace at 10 a.m. Oct. 29 at Southside Early Child-hood Center, 500 Hamp-ton Road. In light of murders and shootings, this is a time for prayer, unity and change. For details, call Apostle

Wayne Murray at (803) 416-7910.

Nature & Art Day at Stevens Park

Nature & Art Day at Stevens Park, 200 Close Circle, Kershaw, is 10:30 a.m. to 5 p.m. Oct. 29. It will begin with an open-ing ceremony with music and tree planting at 10:30 a.m., and Rudy Mancke tours are from 1 to 3 p.m.

There will be arts and crafts for children, envi-ronmental and nature classes for adults and children, archery in-struction, scavenger hunts, fitness hikes, vol-leyball, bowling and skateboarding clinics and displays throughout the park all day. There will be food and drinks available with a dona-tion. Halloween candy will be handed out to children in costumes. Nature & Art Day is sponsored by the Town of Kershaw and the KCPC.

Hoedown barn dance Oct. 29

Tribute Homes and Tribute Connect pres-ents Fall Hoedown Barn Dance and Festivities on Oct. 29 at the Edgewater Golf Club, 2380 Catawba Ridge Blvd. The Low Down South Band will play country and light rock music.

The cart barn doors open at 6 p.m., and line dancing lessons last until 7 p.m., when the band will begin.

Tickets are $10 and in-clude a barbecue sand-wich, beans, slaw and tea. Proceeds will go to-wards children’s holiday fun including roller skat-ing, bowling, movies and a visit from Santa.

The deadline for reser-vations is Oct. 24. For details or to make a res-ervation, contact Bobbi Ann Helgeson at (803) 627-8783 or bhelgeson@truehomesusa.com.

Children’s Home Haunted Trail

The Lancaster Chil-dren’s Home Haunted Trail is 7 p.m. Oct. 29 and 7 to 10 p.m. Oct. 31. Ad-mission is $8 per person. Groups of five or more will receive $1 off admis-sion cost. For details, call (803) 285-5277.

Artisans Market seeks participants

Artisans are invited to apply for the Artisans Holiday Market through Oct. 31. The event is 10 a.m. to 4 p.m. Dec. 3 in-doors at Lancaster’s His-toric Courthouse, 100 N. Main St. Artist fees begin at $75. For artist applica-tions or information on the Artisans Holiday Market, visit www.face-book.com/avant-gardeartist, email cmste-vens@comporium.net or call (803) 287-7853.

Halloween storytelling, demonstrations

The University of South Carolina Lancaster Native American Studies Center, 119 S. Main St., invites guests between 4 and 8 p.m. Oct. 31 to see

pottery demonstrations by Keith Brown and hear Catawba storytelling by Beckee Garris.

Leaf and limb pick-up Oct. 31

The Town of Kershaw will begin picking up leaves on Oct. 31 and continue on Mondays and Fridays. Leaves should not be in bags and must be free of any debris like limbs. Leaves should be placed be-tween curbs and side-walks, not around mail-boxes, under trees or on the road.

Limb pick-up is on Tuesdays and Thursdays. Pick-up should consist of small limbs and debris only. The Town of Ker-shaw will not pick-up large limbs, tree trunks, construction waste or building material debris. Small limbs and debris should be placed near the side of the road, and not under power lines or trees. Appliances, elec-tronics, mattresses or other extremely large de-bris must be disposed of by the resident using the county recycling centers.

Christian Services mobile food truck

Christian Services will have a mobile food truck from 8:30 to 10:30 a.m. Nov. 4 at Hopewell Unit-ed Methodist Church, 3734 Heyward Hough Road. Recipients must live in Lancaster County, meet income guidelines, show photo identifica-tion and have proof of residence. Recipients may pick up food for one other resident with all of their information. For details, call (803) 285-4444.

Seven Deadly Sins of Landscaping

The Seven Deadly Sins of Landscaping will be the next First Friday in the Garden at 11 a.m. Nov. 4 at the Glencairn Garden Learning Center, 826 Edgemont Ave., Rock Hill. Clemson Extension Agent Paul Thompson will lead the program.

First Friday presenta-tions are a free, public service of Clemson Ex-tension Service; the Rock Hill Parks, Recreation and Tourism Depart-ment; and the Master Gardeners of York Coun-ty.

Performances at Bundy Auditorium

Legendary Del Mc-Coury Band will perform Nov. 4 at the University of South Carolina Lan-caster Bundy Auditori-um, 476 Hubbard Drive. The Hinson girls will open. Doors open at 6:30 p.m. and The Craft Stand will have a cash bar available in the lobby until 7:30 p.m. and dur-ing intermission.

Tickets are $45 per person plus tax and can be purchased by calling the box office at (803) 289-1486 or online at www.lancastercitysc.com /performingarts.

The show is sponsored by City of Lancaster, Cauthen Motors, Found-

ers FCU and Springs Me-morial Hospital. For de-tails, contact April Joplin at (803) 289-1494 or p.arts@lancastercitysc.com.

UpcomingVolunteers needed for island pickup

Volunteers are needed for the Pickett Island Pickup on Nov. 5. Volun-teers will help clean the island after years of abuse and trash.

The event is also in need of boats and boat captains to carry people out to the island and bring the trash back to the Debutary Boat Land-ing site south of Pickett Island. Boat captains must be 21 or older. Boat captains under 25 years old must have passed a state approved boater safety course. Kayakers are also welcome to meet and paddle out to the island to pick up trash.

Boat captains and vol-unteers will meet at Debutary Landing at 9 a.m. Nov. 5. Kayakers will meet at the Stumpy Pond Landing (on the east side of Stumpy Pond, in Lan-caster County) at 9 a.m. Trash pickup ends at noon.

All cleaning supplies, maps and direction will be provided at the meet-ing sites. Boat captains are asked to have life jackets available on boats for volunteers.

Mike Vaughn, board member with the Great Falls Home Town Associ-ation, is organizing the event with the support of GFHTA and other spon-sors. For details, contact him at mikeevaughn@yahoo.com or call (803) 899-2206 or (803) 482-2670.

4-H poultry sale set for Nov. 5

The 4-H poultry sale is 10 a.m. Nov. 5 at The Market Building in Ches-ter. 5-month old laying hens from the Midlands Region 4-H Poultry Proj-ect will be auctioned in groups of three or five. Breeds include golden comet, buff orpington and barred rock. Buyers

should arrive by 9:30 a.m. to obtain a bid number. For details, call Steve Hucks at (803) 283-3302, extension 0.

Thanksgiving food drive Nov. 5

The Harris Family Out-reach Thanksgiving Food Drive is from 10 a.m. to 2 p.m. Nov. 5 at the United Citizens Community Center (formerly Heath Springs Community Center), 672 Hart St., Heath Springs.

The free food drive is open to anyone. For de-tails, call Ann McIlwain at (803) 228-2752 or Ani-ta Harris at (803) 981-2497.

Boy Scout stew, craft and bake sale

Boy Scout Troop 275 will hold its annual Brunswick stew and craft/bake sale on Nov. 5 at Belair United Method-ist Church, 8095 Shelley Mullis Road, Indian Land.

The bake sale is 9 a.m. to noon. Stew will be served from 11 a.m. until it’s gone. Dine-in prices are $8 for all you can eat stew and hushpuppies; $4 for children 12 years and under. Carry-out prices are $8 per quart, $14 per half-gallon, $26 per gallon. For details, call Joe LaFollette at (704) 449 2333.

Veterans Day parade, program

The 2016 Veterans Day parade and program is Nov. 5. Line-up begins at 9:30 a.m. at the court-house parking lot on Dunlap Street. The pro-gram is 10:30 a.m. in front of the Lancaster County Administration Building, 101 N. Main St. The parade begins at noon, leaving from Dun-lap Street onto Main Street, and ending on Elm Street.

Participants may drive their own vehicle, ride a float or just come out and watch from the side-walk. Sign-up is available online at www.mylan-castersc.org, or at the Veterans Affairs Office, 1033 W. Meeting St. For details, call the Lancaster County Veterans Office

(803) 283-2469 or email VAOffice@lancaster-countysc.net.

Mungo, Horton family reunion

The Robert Evander Mungo and Isabell Hor-ton annual family re-union is 12:30 p.m. Nov. 6 at Hyde Park Baptist Church, 1898 Flat Creek Road. Bring covered dishes including drink, bread and dessert. For details, call (803) 287-5863.

Ornament unveiling at The Craft Stand

See Lancaster SC will host the 17th annual or-nament unveiling from 5:30 to 7 p.m. Nov. 10 at The Craft Stand, 134 S. Main St. The newest col-lectible in a series of or-naments commemorat-ing Lancaster landmarks will be available for pur-chase, along with orna-ments from past years. Admission is free, and attendees are invited to enjoy refreshments and live music with “Mike & Chase.” For details, con-tact Cherry Doster at cdoster@lancastercitysc.com or (803) 289-1492.

Christian Services mobile food truck

Christian Services will have a mobile food truck from 8:30 to 10:30 a.m. Nov. 11 given by The Men’s Group at 916 15th St. Recipients must live in Lancaster County, meet income guidelines, show photo identifica-tion and have proof of residence. Recipients may pick up food for one other resident with all of their information. For details, call (803) 285-4444.

Elgin VFD barbecue sale

Elgin Volunteer Fire Department, 114 Tram Road, will have a barbe-cue sale from 11 a.m. to 9 p.m. Nov. 11 and at 9 a.m. Nov. 12. Plates are $8, sandwiches are $3 and a pound is $7. Eat in or take out. For delivery of 10 plates of more, call (803) 286-4489.

Page 10 | Friday, October 28, 2016 • www.thelancasternews.com • The Lancaster News

Coming Events

I also like to cut gala apple

wedges and add

a slight coat of natural toffee peanut butter

when I am just crav-

ing sweets. If I am craving something sweet to drink, I add some honey to my tea. Or first thing in the morning, you can have a mug of water with a tablespoon of co-conut oil and 1½ tablespoons of natu-

ral honey. This will jump start your day by helping the body utilize fat as energy (increasing your metabolism).

In the end, what matters is that you are excited to be healthy and if you have a sweet tooth like I do, then part of that journey involves tasty sweet foods and snacks.

Do all of this in moderation along with proper exercise, and you will be just fine.

Remember everything starts with the subconscious mind. First you must have a mind-shift and believe that you deserve to live and be happy.

Until next time, train hard and eat healthy!

Kennett Washington is a fitness expert, NGA Natural Pro bodybuilder and president of Healing Strength Personal Training. He is a Lancaster native.

Sweets>>FROM 9