EXPLORE - April 2023

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everybody’s favorite fickle pickles

texas wildflower folklore

chicken duck

April 2023

LIVE MUSIC EVENTS

FRIDAY NIGHTS

April 7th – Brock Butler & Pearl Clarkin

April 14th – Marco & Daniel

April 21st - Truckin’ On Main Grateful Dead Tribute and Market – 4-10pm

April 28th - Madam Radar Duo

SATURDAY NIGHTS

April 1st – 100 Club of Kendall County Fundraiser w/ Just ‘Cause

April 8th – Georgia Parker Trio

April 15th – Soul Twang Trio

April 22nd - Natalie Rose Band

April 29th - Blackbird Sing

Come to the Living Water

It is said that water is life. Essential for the survival of all living things, the human body is made up of about 60% water. Every day we use water for flushing waste from our bodies, regulating body temperature, aiding in digestion and transporting nutrients. As we lose water through breathing, sweating and digestion, we must replenish that water in order to keep our bodies functioning properly. But did you know that quality of the water you drink is an essential part of your health? In fact, it is the foundation for good health.

Studies have shown that to hydrate our bodies optimally, we need to drink water that is alkaline. It will help us to neutralize stored acids and toxins and remove them from our bodies. Alkaline water containing minerals, or Living Water, also acts as a conductor of electrochemical activity from cell to cell. Reports from studies suggest that it may help our bodies fight sickness and the aging process.

Mitch Kersh, owner of Water Tree Boerne, discovered the importance of Living Water in 2016. “I was diagnosed with cancer that November and a lot of things went through my mind upon that diagnosis, however what stuck with me was that I was determined to live and not die,” said Mitch. “Soon after, my wife told me of a new water store in Boerne. My response was ‘What’s a Water Store?’” Within a week of the Water Tree Boerne opening, Mitch found himself standing in the store listening to everything the owner had to say about the benefits of alkaline water and the importance of moving our bodies from an acidic to a more alkaline state. According to Mitch, “All of the sudden, my eyes began to open. I learned how cancer and many chronic diseases love an acidic state, and how it is difficult for disease to survive in a properly balanced alkaline state. I learned the importance of minerals and

Mitch and his son, Matt Kersch

fueling our bodies with Living Water.”

Kersh implemented these changes in his diet and lifestyle. “I had surgery for the cancer, but no chemo or radiation and here I am today. I love this Living Water. In fact, I love it so much that I bought the store!” Since that time, Mitch enjoys educating his customers about the benefits of not just alkaline water, but Living Water!

So what exactly is this Living Water that Mitch loves so much? Water treated by distillation and reverse osmosis takes "the good" out with "the bad", leaving an acidic/dead water that contains no minerals. Conventional filtration methods often remove everything and strip water bare, leaving almost nothing but water molecules. That's great for removing toxins and waterborne diseases, but it doesn't retain any of the other beneficial elements of water. That's why Water Tree Boerne uses a proprietary process called Ceramic Conversion to bring your water back to life! “We put the right things back in so you can drink water the way nature intended,” said Mitch. “Don’t be fooled by other alkaline water companies that use electrical ionizers to zap water into a dead alkaline condition! Our patented ceramic conversion process transforms water into an alkaline state while adding essential minerals and antioxidants.”

The Ceramic Conversion filtration system utilizes an array of ionized minerals embedded in ceramic media to impart their powerful properties into the water. This process breaks down water molecules into micro clusters that allow for more rapid delivery to your cells and gives added benefits of alkalinity, antioxidant power, and a clean taste while providing a superior hydrating effect at the cellular level which can help to balance and detoxify the body.

According to Mitch, “Alkalinity is important, however more important than the PH of your water is the Oxidation Reduction Potential, or the ORP. continued on page 8

This is how the corrosiveness of any liquid is measured. Most water is oxidative, but ours is the only anti-oxidative water around, which means that it contains antioxidants that fight free radicals!”

Water Tree Boerne offers three foundational waters: Natural, Classic and Premium. Classic and Premium are crafted in their store daily and are available in six, twelve and twenty-four packs as well as by the gallon in increments of one, two, three and five gallon BPA and BPS free containers. In addition to these, they also offer supplemental waters that are enriched with additional minerals to meet specific health needs.

Also available are crocks, counter units and pitchers for holding Water Tree Boerne’s water at home, and specialty shower heads and filters for protecting your skin and hair. Another great item available in store is the Enozo Sprayer, this device sanitizes, deodorizes and kills 99.9% of harmful bacteria with aqueous ozone water. What a great way to sanitize your home without the use of harmful chemicals! If you want to be able to have this Living Water in your own home, they also offer under-counter and wholehouse water filtration systems.

Water Tree Boerne also offers a selection of health-related supplements and locally grown and manufactured products from Pur IsoLabs CBD.

Kersh is passionate about this Living Water and his enthusiasm shows as he happily educates his customers on the many benefits. “This water changed my life and I want to share that with everyone I can,” said Mitch. “I encourage you to come experience for yourself the benefits of alkaline water, increased intracellular hydration, restoring your vital minerals and so much more!”

215 W. BANDERA RD, SUITE 113 IN BOERNE

TheLivingWaterStore.com

We focus on a high-quality experience with books that appeal to all readers. Having a wide range of topics and an eclectic mixture in all areas is a point of pride for us. We want to both provide the books our customers are seeking and expose them to books that will intrigue them. To this end we seek to engage with our customers on what they read and the topics that interest them. And if we don’t have something you want, we can get it.

Wildflower Texas folklore

Tall Tales of How the Bluebonnets Came to Be

the most popular legends to be passed down about the Bluebonnet originates with the Comanche tribe. As the story goes, the tribe was suffering after a long and bitter winter. To appease the Great Spirit, the tribes medicine men knew they would have to sacrifice their most valuable and prized possession. A young girl overheard this conversation and decided she would sacrifice hers – a doll that had been decorated with blue jay feathers. Once the tribe had gone to sleep, she burned her doll and scattered the ashes in the wind. The next morning when the tribe awoke, they saw the hillsides blanketed in sea of blue.

How about the rare Bluebonnets in shades of white and pink?

Every spring Texas is blanketed in a rainbow of colors as our beloved wildflowers bloom. With these seasonal sensations come rich and colorful histories, tales of inspiration, medicinal uses and folklore passed from generation to generation. Here are some tales of how the bluebonnets came to be.

The Texas Bluebonnet

Known for its bright blue color, the Bluebonnet is the star of springtime in Texas. One of the first flowers to pop up each spring, it has been described by many as “when the sky falls on Texas.“ One of

Much scarcer than their blue counterpart, the Bluebonnets in shades of white and pink have an interesting tale that comes from a Mexican legend. The legend of the pink Bluebonnet starts many, many years ago with two children playing in a field of Bluebonnets as their grandmother followed closely behind. The children found a white flower among all of the blue ones and were excited to show their grandmother. She explained to the children that on rare occasions an all white Bluebonnet will show up in the sea of blue. “Some people say that the Lone Star on the flag of Texas was inspired by a white Bluebonnet surrounded by a field of blue ones,” she said.

Then the grandson found a pink bluebonnet and asked about it. The grandmother paused and told the touching tale of this rare wildflower and how it illustrates the fight for Texas’ freedom. “My grandmother told me the special tale of the pink Bluebonnets when I was just a girl,” she said. “They seem to only grow downstream from the Alamo, and that is because of what happened there so long ago when Santa Anna’s army took over Texas in the bloody Battle of the Alamo. These flowers had once been white, but so much blood had been shed that it took on the tint and turned the flowers pink. That is why you only find the pink ones near the river downstream from the the old mission,” she said. “The next time you see a pink Bluebonnet, remember that it is more than just a pretty flower, it is a symbol of to remind us of those who died so that Texas could be free.”

You may find a pink Bluebonnet south of downtown San Antonio, but chances are still rare. Luckily, the Texas Cooperative Extension domesticated the pink Bluebonnet into a bedding plant so you can plant some of your very own and honor those who gave their lives for Texas to be free!

April Reads

KNIGHT • AUTHOR

Nobody knows sexy Texas cowboys like award-winning author, Janalyn Knight. She grew up competing in rodeos, barrel racing, pole bending, goat tying, break-away calf roping and team roping. “ When I moved to Texas, I worked on a ten-thousand-acre cattle ranch—feeding, branding, castrating, doctoring and hauling them to auction. And, of course, fence mending was an everyday chore. The ranch had a pet herd of thirtyfive longhorns in the home pasture and they were a stunning reminder of the cowboy life in the Old West,” said Knight. “When I married my husband, we team roped together. I headed and he heeled. I also competed in American Paint Horse shows in English Equestrian and Hunter Under Saddle classes. Horses have always been a part of my life.”

These experiences lend an authenticity to her characters and stories. Janalyn is an avid supporter of the Hill Country Horse Refuge and absolutely owns the title of wine drinker extraordinaire. When she’s not writing spicy cowboy romances, she’s living her dream—sharing her twenty-acres of Texas Hill Country with her daughters and their families.

Knight has been an Amazon Best Selling Author numerous times and her latest novel in her Horsehead Texas Series, The Cowboy’s Unlikely Love, is the #1 New Release in Contemporaty Western Fiction.

CONTEMPORARY CLASSIC COUNTRY

Georgia Parker

by Matt Kersch

LET’S GET TO KNOW GEORGIA PARKER BETTER TOGETHER, SHALL WE? AS I LIKE TO DO, HEARING AND SHARING THE EARLY STAGES OF A MUSICIAN’S DEVELOPMENT SERVES TO OPEN OUR EYES (AND EARS) TO WHAT GIVES THEIR SONGS LIFE.

Contemporary Classic Country. Three words that, unfortunately, don’t go together much. You have your “contemporary country,” which, if you have been a reader of this column over the last five years know that I cannot stomach it. You have your “classic country,” which I love, but you have to go back a long way to find music that should be classified as such.

Then there are the distinctions of what we may refer to as “classic.” In some ways, I would say that classic country could even be found as recent as the 1990’s, though, for the sake of this column, I am thinking of classic country as what was happening in the rootsy, folky, Americana tunes of the 1940’s and 50’s.

You see, in that special era, there could be a seamless fusion of jazz, elements of swing, and a downhome downbeat that allowed the listener to grab their partner and dance a little bit with an effortless sway.

As a fulltime performing musician, my ear perks up immediately at that undeniable energy that is felt by live music. One day a few years, I decided to grab some lunch at the local Boerne gem that is Cibolo Creek Brewing Co. If you’ve been there, you know there’s a stage out back that a number of area talents share their songs. Even from the front walking down Main Street, I could hear, but more so feel, the sonic waves being created in real time.

In walking out back, there was a trio of musicians that I knew right away were cooler than the other side of the pillow. They were fronted by Georgia Parker (what a great name, right?) on a classic Epiphone hollow body archtop acoustic. Next to her was Nick Lochman on upright bass and Greg Harkins playing lead on an almost twin Gibson guitar to Georgia’s.

Parker was driving the bus, but they were right in step with one another. At various points, they would bunch around the same mic in the front and center singing gracefully in three parts. When there’s a group of people together enjoying truly quality music, there exists a communal experience that is undeniable. And when the music is just, well, right, that experience is something that is quite special.

That afternoon, on a nearly perfect day around 72 degrees, sunny and blue skies, the music of the Georgia Parker trio created a vibe that allowed everyone there to just soak in the sheer beauty of the day. Sitting there for the remainder of the show was a treat that I still remember quite vividly several years later.

Let’s get to know Georgia Parker better together, shall we? As I like to do, hearing and sharing the early stages of a musician’s development serves to open our eyes (and ears) to what gives their songs life.

“I started as a kid in piano lessons with my brother. I never really loved it. Practicing piano when I was young felt very solitary and uninspiring; I quit as soon as I was able. My older brother and I grew up attending the Kerrville Folk Festival in Kerrville, Texas. It’s a songwriter-oriented festival with a vibrant song circle scene in

the campgrounds. We went as small kids, but I didn’t go back through middle school or high school. I started attending the festival again right after graduating from high school and was immediately inspired by all the folks of all ages, styles, and skill sets playing music literally everywhere.

“I started learning how to play folk guitar as soon as I got home from the festival that year. A couple years into my learning to play and write songs on guitar, my brother and our friends got into playing bluegrass music. They seemed to each have a contributing instrument to the style, except that no one played the bass. My mom had traded a couch for an antique upright bass a few years before that she was using only as decoration in the living room. Naturally, the group pressured me to pick it up and learn it so I could play with them, so I did.

“I was 21 and got setup with a pickup and an amp for my bass and was living in Austin. Folks started calling me to play their gigs with them around town, and I would literally tell them, ‘I’m just learning, I don’t think I’m good enough yet.’ Most of them were unphased by my response. They would say something like, ‘But you have an upright bass and an amp, right? You’re hired.’”

“I did most of my learning on stage, for better or worse, but I did learn fast. I ended up dropping out of college to go on tour with our friends’ bluegrass band and have been playing music full time ever since. I toured with them and played for all kinds of folks, playing all kinds of music around Austin for a few years. Sometimes bouncing around between friends’ houses or living out of my car because I didn’t make enough money to afford rent.

“I fell in love with western swing somewhere along the way; I was maybe 23, I think. It was then that I started learning to play that swing style on the guitar as well as learning how to sing. Singing didn’t come naturally to me. I spent hours learning melodies on guitar and singing them note for note, trying to power through the pitchiness and to be able to sing the melody I heard without the assistance of simultaneously playing the

guitar. I’ve always been someone to get bored with jobs as soon as the learning part is over and all that’s left is repetition. I think that’s why music has kept me captivated for so long. The learning and growing part will never end.

“I’ve been learning and growing musically for many years, as well as learning and growing it as a ‘business.’ I’ll say, the money isn’t great, but without fail, it has gotten a little better every year. The opportunities and the audiences and the other musicians I get to spend my time around get better all the time, too. I do still sometimes live out of my car, but now it’s by choice because I’m on tour making new friends and fans all around the country.”

In talking with Georgia, she shares how Cindy Walker and Bob Wills have had the most direct influence on the music she plays. If you are familiar with Walker and Wills, it won’t take more than a minute for you to hear their impact on Parker’s music.

“I’m also hugely influenced by other musicians and songwriters in my community such as Grace Park, Brennen Leigh, Katie Shore and so many more. Hearing them and watching them live in my own community played a huge role in my feeling that making good music was a possibility for me.”

There are significant challenges to being self-employed, especially when your line of work is in the arts. With many uncontrollable variables like weather, holidays, and economic shifts, there will always be times of stress and uncertainty. On the other side of the coin, there are periods where you almost have more work than you can handle.

“The schedule is both the most challenging and the most rewarding aspect to me. Being self-employed is hard for a lot of folks. When you’re in charge of your own time and schedule it’s easy to overload and stress yourself out. There are also times of the year when there’s an abundance of work (wedding season/summer touring season) and times when there’s almost

continued on page 16

“I FELL IN LOVE WITH WESTERN SWING SOMEWHERE ALONG THE WAY; I WAS MAYBE 23, I THINK. IT WAS THEN THAT I STARTED LEARNING TO PLAY THAT SWING STYLE ON THE GUITAR AS WELL AS LEARNING HOW TO SING.”

continued from page 15 no work at all (post holidays/January).

“Those things require you to have to learn to budget your money and your energy to flow with the way the industry works. Another note on scheduling is that working hardest on weekends, spring break, and summer means that it can be a challenge to keep up with relationships with friends and family that don’t exist on the same schedule. The flip side of that is that the music community becomes bonded (tempted to say trauma bonded) and starts to feel like its own family.”

One of the things I noticed about Georgia right away was that she was obviously multifaceted in her musical talents, influences, and makeup of her personality. She plays multiple instruments well, can weave between related musical genres easily, and is both cool and comfortable being expressive in her love of humor and apparent authenticity.

When trying to find time to rest and recharge, Georgia shares, “I like to get outside. I’m a country girl and a hippie at heart. I like to get on the river, to kayak or swim or go fishing, and I love to garden. I grow exclusively native plants and have a big butterfly garden I love to tend. I also like to get out into the woods to observe the native plants and bugs and rocks in their natural environment and identify and learn about them. I am kind of obsessed with naturalist studies and spend a lot of time out in the woods looking at plants.”

Watching Georgia perform, you see a young woman in her natural habitat. Happy, confident, at home. In sharing more about herself, I learned something I didn’t expect about her. “I think most folks would be surprised to hear that I feel shy. I get intimidated easily in social settings. That’s probably why I feel most comfortable on stage.”

Just like anyone else, balance is one of the greatest challenges in life. And in what can feel like an incredibly uncertain, sometimes discouraging path, it’s in the songs that the joy is restored.

“Balance is not something that you can find and land on permanently. You can work your way up to it, and then fall away again as soon as you touch it. Mostly the life responsibilities and the music industry responsibilities are ever growing and highly demanding and the path of least resistance is to take care of business and not leave any time for yourself and your creativity.”

“We’re trained as Americans to be as productive as possible and to work as hard as possible, which does not feed creativity. I’ve lately been just working hard enough to survive and to take more time to enjoy life and to be myself.”

Well, you keep being you, Georgia. Your songs and spirit make the world a better place. And to my readers, please do your ears and heart a favor and go catch one of Ms. Parker’s shows as soon as you can make it happen. You can thank me later.

CHEF ROBERT CARR

Bringing an Elevated Culinary Experience to Tapatio Springs Hill Country Resort

Achef’s culinary style is often a result of their life experiences. The places they have lived, traveled and where they grew up have a tendency to influence their flavors and show up in their signature dishes. Chef Robert Carr has now been at Tapatio Springs Hill Country Resort in Boerne for a little over eight months and has brought with him over 25 years of travel and experience at award-winning hotels and resorts that have positioned him as a recognized and respected voice in the industry.

“My career has taken me all over the country, and even the world,” said Carr. “I grew up in Wichita,

Kansas and at the age of about sixteen was able to do a formal apprenticeship under a European chef from London. While in Kansas I began working with the Hyatt Corporation which lead to experiences in San Francisco and Carlsbad, Kauai, Hawaii and even the Philippines.” Most recently, Carr worked at La Cantera Resort in San Antonio and now has found his home at Tapatio Springs. “All of my life travels and adventures have definitely influenced my culinary style. Each time I had the opportunity to take on experiences in new places I jumped at the chance. I always went with a purpose, to keep learning and growing as I immersed myself in the different cultures,” said Carr.

“My wife and I love to travel and do so as often as we can. My son has been to thirty-six different countries. During those travels we have eaten at both local street vendors and many of the top

restaurants in the world. Everything I have tasted along the way has given me something to impart in the dishes I create.”

Travel isn’t the only thing that has influenced the dishes created by Chef Carr. “My Grandma Carr would cook for fifty or more people every Sunday when I was growing up. Several of her dishes, such as her fried chicken and her meatloaf, I will cook up as specials here at La Cascada or offer on the banquet menu. The peach cobbler that we now offer here was a recipe from a friend and mentor that I worked with years ago. It feels good to honor those who have influenced my style of cooking and continue sharing those beloved recipes with others.”

Now at Tapatio, Chef Carr is excited about the creativity that he is allowed in his new position. “I really get to build the culinary program here and put my own stamp on it.” Since being at Tapatio, Chef Carr has redone the banquet/wedding menus, as well as the La Cascada dinner menu and new breakfast and lunch menus are coming soon. According to Carr, “The new dinner menu now has more of a Hill Country Steak House feel. As I move forward, the goal is to focus on sourcing local ingredients and sustainability.” When asked what some of his favorite dishes from the new dinner menu are, he shares that the steaks and the pork belly with

grits are on the top of his list!

At home, Chef Carr says he spends a lot of time grilling with the kids. “I really enjoy smoked meats and we also cook a lot of Asian dishes at home.” Carr also adds that he has a true passion for pastries. “I always wanted to be a pastry chef and absolutely love making desserts.”

The guests and members of Tapatio have responded enthusiastically to Chef Carr’s culinary creations. He has also been implementing new and fun benefits for the members of Tapatio such as Member’s Only Specials on Wednesdays and monthly cooking classes. However, you do not have to be a member to enjoy Chef Carr’s delightful dishes. La Cascada is open to the public, serving breakfast, lunch and dinner seven days a week.

Follow them on social media to find out about special events and be sure to join them on Friday and Saturday evenings for their Singer Songwriter/Series.

Sally Beer

Artists have a sense of beauty and it is displayed in many different manners. Art can be hung on the wall, set on the counter, decorate the yard, and many other pleasing settings but one that is especially fun is the art that is both decorative and useable! Sally Beer is just that artist extraordinaire!

Sally creates art that is both pleasing and functional. Her creativity is remarkable and she is filled with unique ideas! She creates cute hand towels, kitchen towels, all-purpose towels with adorable applique designs. She also handcrafts small jars filled with buttons or other treasures that double as a pin cushion. Yet, I have fast forwarded to the here and now. I must go back in time and give you some Ms. Sally history. Approximately 40+ years ago, Sally Beer was a stay-at-home mom with a desire to create some magic with her free time. She had a wonderful family that included two small daughters that kept her busy. Her father passed away leaving Sally the owner/proprietor of a charming hardware store. Jumping headfirst into her new found position helped her see some fantastic crafting ideas. She saw the opportunity to use broken store dishes and other ceramic parts to create beautiful mosaic art pieces. Stained glass art also played into her repertoire. More on that a little later. First, these works were simply for personal enjoyment. Soon, customers were requesting her art to purchase and Sally’s art became quite popular in the hardware store. Sally had found not only a creative outlet, but an audience who wanted them for themselves as well.

Sally had always been a creator, she enjoyed baking and cooking as a child. Her

parents and their friends would enjoy an evening out and Sally would enjoy creating homemade goodies for them for dessert when they got home. Her skills resulted in a quite delicious treat that everyone loved. She felt very appreciated and as fulfilled as those who were the enjoying the fruits of her labor.

Sally, by this time, had found an outlet in handmade and homemade craft shows. She found the outlet included stained glass and it was something she could do in the evenings. She and a friend made stained glass angels for a fundraiser for their church. Ms. Sally discovered her talent also lay in beautiful mosaic tile art which also became popular at craft/art shows. She decorated pots and other containers for her audience to enjoy with plants both live and artificial, as well as other décor choices. Sally helped her talented mother-in-law for several years embroidering. Assisting with colors and patterns being the eyes and artist in training. Embroidering became a great therapy for Sally after she suffered a stroke. Nevertheless her girls also were exposed to her art and she encouraged their own artistic outlets from their very young age. Her daughters, Lori and Cari, still share their mom’s artistic gene and work at their crafts alongside their mom whenever they can.

Lori and her husband, Aaron create tools for knitting and crocheting. They also create some awesome crafting boxes. Lori finds unique ways to craft tools such as needles, rulers and other measurement tools for crafters. Cari embellishes crosses and crafts wrapped silverware art. Her husband, Jeff, is the organizer for all craft shows, doing the packing, hauling, setting up, gophering and all around errand man

Moore on Art by Deva Moore

IT STARTS WITH AN IDEA OR THOUGHT. WHETHER IT IS HER SPOOL PINCUSHION JAR ART, HER TOWEL ART OR SOMETHING ELSE, THE IDEA IS THERE AND THE MAGIC BEGINS WHEN SHE PUTS THE PIECES TOGETHER.

SALLY IS A MASTER OF ART. HER LOVE OF QUALITY HOMEMADE/ HANDCRAFTED ART MAKES FOR GIFTS THAT WILL PLEASE.

for the ladies.

Sally and Cari are currently planning a more active show circuit as they add more beautiful crafts to their expressions of art. Sally is now creating pin cushions out of some antique wooden thread spools that she has located. All of her art is original and unique. Adding this to her awesome towel art, her craft appearances at shows is creating quite a stir.

She is took a class to learn some of her stained glass art but is mostly self-taught, finding through tried and true methods as well as methods that she created successfully. She is more than happy to share some of her valuable knowledge with anyone but at this time is not teaching any classes.

Sally is a master of art. Her love of quality homemade/ handcrafted art makes for gifts that will please. Having a history of embroidering, stitching, stained glass, mosaics and so much more makes her art popular and even award winning at shows such as the Kendall County Fair among others.

Sally is a fan of her own original patterns, but searches for unique and popular patterns. She always puts her own touch in each pattern and works with her client to create the perfect art. Sally utilizes a fabric adhering material to the pattern and that secures the foundation for embroidering around for permanent affix. Her commissioned towels are handcrafted with designs that her clients have chosen in both color, design and style. Sally offers a wide variety in her booth at shows that appeal to almost everyone. If you do not see what you like then she can make it! Sally explained that most towel project art takes her several hours to create. It starts with a color and design and then just goes from there. She handcrafts each stitch and creates a work of art fitting a queen or king.

Sally has a private studio that is not open to the public at this time except by appointment needed. She sets consultations with clients to insure what their need and vision is exactly. She is currently setting

her show schedule for the year and will be participating in the First United Methodist Church craft fair in November, Oma’s in December and will be assisting at the Spring Fling and just might have a booth showcasing her art.

Oma’s will be in December, the first weekend of the month at the Kendall County Fairgrounds and Sally assured me that the quality of crafters is extraordinary and one certainly should make plans to

Whether it is Sally’s spool or towel art working on these projects is relaxing and soothing. She finds her zen in creating and the joy it brings is good for the soul.

Sally creates mostly smaller pieces with her art, as towels and pincushions and they are quite manageable and typically are no larger than eight inches. She has found using chickens as her subject is most fun and the variety and different styles leave the imagination open to an endless choice pattern.

She finds mixing patterns and colors and fabrics exhilarating and it lends unique design to each towel. No two are exactly alike unless that is what the client commissions…

I asked Sally what her most important tools were and she quickly answered… ”the brain and imagination!” She enjoys seeing the art grow from a simple idea to a stitch to a finished artwork. Magic art that brings joy and happiness. Sally has clients from all over the United States and has had some of her art traveling to homes in Oregon and Washington State and other homes as their own or gifts with Winter Texans.

Sally prefers the indoor shows due to the type of her art. Wind, dust, rain and other elements of nature create a less than ideal backdrop for Sally’s art. She also enjoys shorter shows as one day events are busier and more focused.

attend. The Spring Fling will also be at the Kendall County Fairgrounds sometime this month and is also a “not to be missed” event! Sally has been a faithful crafter/ artist at the annual First United Methodist Church craft show for over 19 years the second weekend in November.

It starts with an idea or thought. Whether it is her spool pincushion jar art, her towel art or something else, the idea is there and the magic begins when she puts the pieces together. Sally told me that a thought or idea and the first few stitches with towel applique begin the journey.

I am sure that all of you have now understood how beautiful her art is and that you should get at least one for yourself and maybe a couple for gifts. Sally invests her time and talent creating gifts that are sure to please anyone. Just a reminder… Mother’s Day is just around the corner in a few weeks and we all want a beautiful unique gift for that special mom!!! Sally can be reached at 210-269-9913, on her facebook page Lucille Grant Beer, or you can just email her at SalBeer@AOL.com But however you choose…Give a holler out to Ms. Sally Beer or find her at the Spring Fling and you will be happy you did and so will that special person in your life.

Differently Crafted Serious Bourbon

amed after two of the original chickens and ducks that roamed the vineyard managing pests and entertaining guests, ChickenDuck is an innovative bourbon brand crafted by Bending Branch in Comfort, Texas.

Bending Branch has built a reputation for exceptional wines and experiences, and now Dr. Bob Young, CEO and Alison Young, President and Master Blender, have expanded their brand to include something that has always been a love of theirs – bourbon. “Our family is from Kentucky, so being able to craft quality bourbon here in the Texas Hill Country is truly special to us,” said Alison.

In addition to ChickenDuck, Bending Branch also launched Bending Branch 1840, which features premium Kentucky straight bourbon and high rye bourbon whiskeys, aged for a minimum of four years in new American charred oak barrels in Kentucky and then for approximately another six months here in Texas. According to Dr. Bob, “This label features a more traditional aging

process for bourbon.” The first two 1840 Bourbons offered from Bending Branch are a premium high rye bourbon and a signature four-grain mash bill bourbon. 1840 pays homage to the year the Bending Branch Winery property was settled and to the original log cabin home on the property.

ChickenDuck, on the other hand, continues Bending Branch’s expertise in innovative techniques. The creation of this brand of bourbon uses an advanced oak extraction technology that gives them the qualities of bourbons that are aged for multiple years in a much shorter time span. Something else unique to ChickenDuck is that 100% of the aging of these bourbons takes place right here at the Bending Branch property in Comfort. “This is significant because bourbon produced and aged in Kentucky has a special taste. Climate and temperature play a large role in traditional bourbon aging. Kentucky has a distinct four seasons each year, unlike Texas, which affects the flavor. Typically, the longer a bourbon is in the barrel, the better. Approximately 70% or more of the flavor comes from the oak barrel. With ChickenDuck we have cut years off of this process without sacrificing the flavor,” explained Dr. Bob.

According to Alison, “The environmental impact of ChickenDuck is less than traditional bourbon whiskeys because of the extraction technology,

reduction in barrel storage time and associated costs, and its almost complete reduction in evaporation loss, or ‘Angel’s Share’, compared to bourbons aged a minimum of four years.”

The first ChickenDuck bourbon releases are a high rye bourbon and a wheated bourbon. The high rye has aromas of brown sugar, baking spices and molasses and opens to sassafras and cracked pepper on the finish. The wheated bourbon entices with cedar chest and vanilla on the nose, and it follows through with caramelized sugar and buttery toffee notes.

“In blind tastings, industry experts have been saying they thought that ChickenDuck had been aged anywhere from four to eight years. We recently took the bourbon to a Tokyo tradeshow and shared it with hundreds of Japanese tasters that were all shocked and impressed when we told them how long it had been aged. We are very proud of this revolutionary product. ChickenDuck offers bold flavors that not only sets it apart but can hold its own against the traditionally crafted bourbons,” added Alison.

Want to try these bourbons out for yourself? Flights of four tastings are available daily at the Bending Branch tasting room. Both ChickenDuck and Bending Branch 1840 bourbons are currently available for sale there as well and will be offered in select retail stores soon.

DR. BOB YOUNG, CEO AND ALISON YOUNG, PRESIDENT AND MASTER BLENDER, HAVE EXPANDED THEIR BRAND TO INCLUDE SOMETHING THAT HAS ALWAYS BEEN A LOVE OF THEIRS –bourbon

Bandera

Saturdays

Cowboys on Main MAIN STREET

10:00am to 2:00pm

Expect to see and interact with a sample of the old west cowboy lifestyle on Bandera Main Street. Hosted by Bandera Business Association.

Saturdays

Bandera Cattle Company Gunfighters

BANDERA VISITORS CENTER, 126 HWY 16 S.

11:00am & 1:00pm

Bandera Visitors Center - 830-796-3045

Bring the kids and have them get deputized after the show!

April 14

Texas Heroes Hall of Honors Induction Ceremony and Reunion

FRONTIER TIMES MUSEUM, 510 13TH ST.

In keeping with the pioneering spirit of its founder, J. Marvin Hunter Sr., the Frontier Times Museum has established the Heroes Hall of Honor to recognize the contributions of individuals who, through their leadership, creativity, example, and hard work, keep the pioneer spirit alive. Each year, the museum inducts its honorees at an annual induction ceremony. frontiertimesmuseum.org

April 29

8th Annual Ride & Rise Above Fundraiser

RED HORSE SALOON, 2440 TX-16

Starts at 8:30am

Please join us on this mission to help veterans and others afford treatment for PTSD. BBQ plate, Live Auction, Raffles and Live Music featuring Lloyd Bonham Band.

Boerne

Every Friday & Saturday Night

Tapatio Springs Hill Country Resort

SINGER/SONGWRITER SERIES

1 RESORT WAY

6:30pm to 10:30pm

at La Cascada Table & Bar

Kick back at our La Cascada Table & Bar and enjoy pure Texas fare, a refreshing beverage, and live music from talented artists Friday and Saturday evenings.

Live Music at Dog & Pony Grill

1481 S. MAIN

Weekends in April – See Ad on Page 2 for full schedule

April 1

Spring Antique Tractor Pull

THE AGRICULTURAL MUSEUM AND ARTS CENTER, 102 CITY PARK ROAD

Calendar of Events

The Boerne Agricultural Museum and Arts Center hosts its annual Antique Tractor Pull event. Come out and watch antique tractors from around Texas as they compete to pull the heaviest weight the furthest distance. theagricultural.org

April 8, 22; May 13, 27

Bluegrass Jam at the AgriCultural

THE AGRICULTURAL MUSEUM AND ARTS CENTER, 102 CITY PARK ROAD

Every second and fourth Saturday of the month, bring your instrument and play along or just come to listen to the Bluegrass Jam. theagricultural.org/bluegrass-jams

April 8, 22; May 13, 27

Kuhlmann-King Museum Tour and Programs

KUHLMANN-KING MUSEUM, 402 E. BLANCO ROAD

Every second and fourth Saturday of the month, the Kuhlmann-King house gives the public the opportunity to step back in time to see what a historic Boerne home looked like “way back when.” Monthly events and themes vary. facebook.com/kuhlmannkinghouse

April 15

Italian Motor Gathering

10:00AM TO 2:00PM-MAIN PLAZA PARK,100 N.MAIN ST. The premier exhibition of the finest Italian motoring in the Texas Hill Country.

April 15

Cruise into Blacksmith Grill Car Show

4:00PM TO 8:00PM - BLACKSMITH GRILL

103 E SAN ANTONIO AVE

Admire a variety of vehicles lined up outside several Boerne businesses in downtown Boerne.

April 22

Texas Corvette Association 30th Annual Open Car Show HILL COUNTRY MILE, 100 N.MAIN ST. TCA Open Car Show on the square in downtown Boerne that will feature over 450 Corvettes, muscle cars, and classic cars and trucks for all over the state of Texas and beyond.

Comfort

April 8

Second Saturdays at America Reclaimed AMERICA RECLAIMED, 810 AVENUE A

Come shop reclaimed lumber, antiques, vintage signs, custom furniture & more. Live Music! Complimentary Adult Beverages! And lots of fun! Americareclaimed.co

Fredericksburg

March 27-April 21

Texas Hill Country Wineries’ Wine and Wildflower Journey VARIOUS LOCATIONS

Get tickets online to receive full complimentary tastings and wine discounts at dozens of participating wineries on this self-guided tour. texaswinetrail.com

March 31-April 2

Texas Vintage Motorcycle Fandango GILLESPIE COUNTY FAIRGROUNDS, 530 FAIR DRIVE

Known as the “best little vintage bike event in Texas,” the Texas Fandango is a vintage swap meet and bike show with vintage races all rolled into one fun-packed weekend. thetexasfandango.com

April 1-16

Wildflower Celebration

WILDSEED FARMS, 100 LEGACY DRIVE

Enjoy viewing and snapping photos of the wildflower fields in full bloom along with two butterfly gardens. wildseedfarms.com

April 7

First Friday Art Walk VARIOUS LOCATIONS

Participating fine art galleries remain open until 8 p.m. on the first Friday of every month, so visitors and visiting artists can have more time to enjoy new shows, demonstrations, and receptions. facebook.com/firstfriday-art-walk-fredericksburg-401466143219898

April 8

Spring Fling Art Sale MARKTPLATZ , 100 BLOCK OF MAIN STREET

Find original art and prints from members of Die Kunstler’s von Fredericksburg, the artists of Fredericksburg. Die Kunstler is an all-volunteer member artist group founded in 1993, its name honoring the city’s German heritage. dkfredericksburg.org

April 8

Easter at the Sauer-Beckmann Living History Farm

LBJ STATE PARK AND HISTORIC SITE, 199 STATE PARK ROAD 52

Learn about German Easter traditions including friendship cards, homemade egg dyes, grass baskets, and lamb cake. tpwd.texas.gov/state-parks/lyndon-bjohnson

April 9

Big Easter Egg Hunt in Luckenbach Texas LUCKENBACH TEXAS, 412 LUCKENBACH TOWN LOOP

Participate in free family fun that includes hunting for Easter eggs, live music, games, and photo ops with the Easter Bunny. luckenbachtexas.com

April 14-16

Trade Days

Shop more than 350 vendors in seven barns and acres of antiques, collectibles, tools, crafts, shabby chic, primitives, ranch furniture, hunting accessories, candles, unique clothing, jewelry, food, and other items. fbgtradedays.com

April 15

Fredericksburg VFD Annual Spring Fish Fry MARKTPLATZ, 100 BLOCK OF WEST MAIN STREET

At this annual fundraiser for the Fredericksburg Volunteer Fire Department, enjoy a freshly fried catfish dinner with all the trimmings, raffle, silent auction, and music. fbgtx.org

April 16

Alamo Metro Chorus in Concert

FREDERICKSBURG UNITED METHODIST CHURCH, 1800 N. LLANO ST.

Fredericksburg Music Club presents award-winning barbershop group Alamo Metro Chorus, a membership organization of female singers who meet regularly to practice, perform, socialize, and have fun. fredericksburgmusicclub.com

April 21-23, 27-30

“The Play That Goes Wrong”

FREDERICKSBURG UNITED METHODIST CHURCH, 1800 N. LLANO ST.

Welcome to opening night of the Cornley University Drama Society’s newest production, “The Murder at Haversham Manor,” where things are quickly going from bad to utterly disastrous. This 1920s whodunit has everything you never wanted in a show—an unconscious leading lady, a corpse that can’t play dead, and actors who trip over everything (including their lines). Nevertheless, the accident-prone thespians battle against all odds to make it through to their final curtain call, with hilarious consequences. fredericksburgtheater.org

April 22

Luckenbach Bluegrass Festival

LUCKENBACH TEXAS, 412 LUCKENBACH TOWN LOOP

A day full of great bluegrass music, food, and a familyfriendly atmosphere. The music line up starts at 1 p.m. and goes into the evening with lots of great artists and bands. luckenbachtexas.com

April 22

Monster Truck Wars

GILLESPIE COUNTY FAIRGROUNDS, 530 FAIR DRIVE America’s wildest monster truck show promises fun and high-energy excitement, with monster trucks as seen on national TV. Ride on a real monster truck and meet the drivers. gillespiefair.com

Ingram

April 21-23, 27-30; May 5-7

“The Gods of Comedy” HILL COUNTRY ARTS FOUNDATION, 120 POINT THEATRE ROAD

In this comedy by Ken Ludwig, Daphne and Ralph are young classics professors who have just made a discovery that’s sure to turn them into academic superstars. But something goes disastrously wrong. The Ivy League will never be the same as a pair of screwball deities encounters the carnal complexity of college coeds, campus capers, and conspicuous consumption. hcaf.com

April 29

Stonehenge II Celtic Festival and Highland Games HILL COUNTRY ARTS FOUNDATION, 120 POINT THEATRE ROAD

Learn about Celtic culture while enjoying the festivities that include vendors, clans, music, food, the annual Highland Games, and dancing. The event takes place on the grounds of the Hill Country Arts Foundation which include a replica of Stonehenge that was created by the late Al Shepperd and Doug Hill more than 20 years ago. hcaf.com

Johnson City

April 22-23

Market Days

DOWNTOWN, CITY PARK, US 290 WEST, BETWEEN NUGENT STREET AND AVENUE G

Held the fourth weekend of the month, this open-air market features vendors and artisans selling handmade or locally produced products in the heart of Texas wine country. johnsoncitytexas.info

April 22

Celebration Under the Stars

PEDERNALES FALLS STATE PARK, 2585 PARK ROAD 6026

To celebrate 100 years of State Parks, visit Pedernales Falls State Park and enjoy the benefits the night brings to natural areas, with stargazing and other nighttime activities like a camping demonstration, nocturnal wildlife table, and nighttime sensory-testing station. Night sky-friendly lighting is also demonstrated. tpwd. texas.gov/state-parks/pedernales-falls

Junction

April 15

100 Years at South Llano River

SOUTH LLANO RIVER STATE PARK, 1927 PARK ROAD 73

Help the park celebrate this area of the Hill Country and Walter Buck Jr., the gentleman who donated the land to the Texas Parks and Wildlife Department. Along with an open house at the new headquarters, the event features various activities revolving around angora goats and wool, Model T’s, and history. tpwd.texas.gov/stateparks/south-llano-river

Kerrville

March 9-April 8

Art Exhibits

KERR ARTS AND CULTURAL CENTER, 228 EARL GARRETT ST.

Tuesday through Saturday, visit the Kerr Arts and Cultural Center for three separate art exhibits: “Tierra Linda Ranch and the Texas Hill Country” by photographer SJ Derby, “Road Trip: One Woman Show” by Catherine Massaro, and “The World of NONS: Spatial/ Surreal Environs” with the art of HC “Hardy” Lewis, featuring Sadie Roselle. An artists reception takes place March 18. kacckerrville.com

March 24-April 21

Spring Bling: Fiber and Jewelry Show HILL COUNTRY ARTS FOUNDATION, 120 POINT THEATRE ROAD

This exhibit features fiber art and jewelry by artists from across Texas. hcaf.com

continued from page 25

April 1

Solar Eclipse Kickoff

BUTT-HOLDWORTH MEMORIAL LIBRARY, 505 WATER ST.

Butt-Holdworth Memorial Library hosts this party that includes an indoor planetarium show, music, and guest speaker. This event celebrates the upcoming Oct. 14, 2023 annular eclipse and the April 8, 2024 total solar eclipse. kerrvilletx.gov

April 8

Blooms and Barrels Plant Sale

KERR COUNTY HILL COUNTRY YOUTH EVENT CENTER, 3785 SH 27

Shop for native and adapted ornamental plants, herbs, vegetables, 55-gallon rain barrels, and items at “The Garden Shed” resale shop. hillcountrymastergardeners.org

April 8

Easterfest, Cookoff, and Open Car Show

FLAT ROCK LAKE PARK, 3840 RIVERSIDE DRIVE

At this fun-filled event, enjoy a barbecue and chili cookoff, food, games, rides for all ages, vendors, live music, and Easter egg hunt, an open car and bike show, and a visit from the Easter Bunny. kerrvillechamber.biz

April 8

The Salvation Army’s Easter Eggstravaganza THE SALVATION ARMY KROC CENTER, 201 HOLDSWORTH DRIVE

Bring your Easter basket for a family day of fun. This community event is filled with bounce houses, face

painting, a cake walk, pictures with the Easter Bunny, food vendors, games, and two Easter egg hunts with over 25,000 candy-filled Easter eggs and giveaways with prizes. kerrvillekroc.org

April 13-May 13

Art Exhibits

KERR ARTS AND CULTURAL CENTER, 228 EARL GARRETT ST. Tuesday through Saturday, visit the Kerr Arts and Cultural Center for three separate art exhibits: “Schreiner University Seniors Show” featuring the seniors from Schreiner University’s graphic arts projects; “Hill Country Quilt Guild,” an exhibit by local quilters; and “Guadalupe Watercolor Group,” a judged watercolor exhibit. An artists reception takes place April 22. kacckerrville.com

April 14-16, 21-22, 28-30

“Dead Man’s Cell Phone” PLAYHOUSE 2000 VK GARAGE THEATER, 305 WASHINGTON ST.

This absurd comedy-drama by Sarah Ruhl explores technology’s effect on society, bringing people together while also isolating them. caillouxperformingarts.com

April 15-16

Texas Gun and Knife Show

KERR COUNTY HILL COUNTRY YOUTH EVENT CENTER, 3785 SH 27

Vendors sell new and used guns, knives, ammunition, coins, jewelry, camping gear, accessories, and other hunting and outdoors items. texasgunandknifeshows.com

April 15

Spring Native Plant Sale

RIVERSIDE NATURE CENTER, 150 FRANCISCO LEMOS ST.

Come browse and shop for native plants that have been selected to thrive in the Texas climate and soil, along with other gardening-related items. riversidenaturecenter.org

April 23

Windsync in Concert

CAILLOUX THEATER, 910 MAIN ST.

Houston-based WindSync performs wind quintet masterworks, adapting beloved music to their instrumentation and championing new works by today’s composers. caillouxperformingarts.com

April 27

Symphony of the Hills in Concert

CAILLOUX THEATER, 910 MAIN ST.

The symphony presents “Orchestral Fire,” the season finale featuring Pyotr Tchaikovsky’s Symphony No. 5 in E Minor. The concert opens with the Trumpet Concerto of Armenian composer Alexander Arutunian. This work is one of the most often performed trumpet concertos in the orchestra repertoire. symphonyofthehills.org 877-658-5229

Texas Wildflower Wordsearch

BLUEBONNET

MEXICAN HAT

EVENING PRIMROSE

VERBENA

PURPLE CONEFLOWER

FIREWHEEL

SUNFLOWER

DRUMMOND PHLOX

INDIAN PAINTBRUSH

HORSEMINT

BLACK-EYED SUSAN

THISTLE

WINECUP

44 Years of Pickle Perfection

When it comes to pickles, people have opinions. Some people love them, and others don’t. But according to Lisa Obriotti, owner of Fickle Pickles “Even people who don’t like pickles love our pickles!” That must be true, because for almost 44 years now Fickle Pickles’ perfect combination of sweet, salt, crunch and spice has kept customers coming back for more!

The company was started in 1981 by Lisa’s mother, Billie A. Shaw and has now grown to five locations in Boerne, Bandera, New Braunfels, Gruene and Austin, along with a bustling online business. “We ship Fickle Pickles all over the country. We have shipped to every state in the United States and even around the world. When I think of how the business has grown over the years, I know my mother would be so pleased,” said Lisa.

Lisa’s mother, aka The Pickle Lady, had an antique store in San Antonio for about 15 years and eventually moved the business to Boerne. “The business was initially on the north side of town where there wasn’t a lot of foot traffic and the business was a bit slow. My mother was also a very good cook. She was self-taught and her trick was that she learned to season things well. For years she had made these pickles for just our family before she ever sold one jar. She decided to put her pickles out at the store to see if it would bring in more business. Eventually customers began asking to buy them. She literally built this

business one jar at a time,” recalled Obriotti.

Shaw eventually moved her business to Main Street, Boerne and settled in their current location where Carousel Antiques and Pickles has been for almost 37 years. According to Lisa, “We very well may be the oldest businesses on Main Street in Boerne.”

Obriotti, along with her husband Jake, took over Fickle Pickles in 2000 when Mrs. Shaw retired. It was then that Lisa became known as “The Pickle Lady’s Daughter” and the Obriottis quickly began making and shipping Fickle Pickles all over the world and expanding the presence of Fickle Pickles throughout the hill country.

The original, Boerne location takes full advantage of the abundant foot traffic offered by being on the Hill Country Mile. According to Lisa, “We have all kinds of people who come into our stores. There are the kids who stop in for a sample on their way home from school, locals, day-trippers, and even a few famous faces.”

Yes, that’s right, Fickle Pickles have quite the following. “George W. Bush stopped in when he was running for Governor and bought some pickles for himself, as well as his parents. Other notable customers have included Pierce Brosnan and Cheryl Tiegs,” said Lisa. “We have been written up in Southern Living, Texas Highways, Texas Monthly and various newspapers. In 2007, we were even on the Martha Stuart show in New York!”

While their flagship store is in Boerne, the four other locations of Fickle Pickle stores offer even more opportunity for customers and future customers to get their hands on a few jars of these addictive pickles. The New Braunfels store is located next to the oldest bakery in Texas and inside of the second oldest building in New Braunfels. The Austin store is an entirely different concept altogether. In May of 2021, Lisa and Jake turned a 1966 Airstream trailer

into their storefront and parked it in the South First Food Court. “It is definitely not your typical retail store, but for Austin it works,” laughed Lisa.

Fickle Pickles are still made, canned and shipped from their factory in Boerne. To this day they have never changed the original process or recipe and continue to make and can every jar by hand. “I believe we are one of the only mid-sized pickle companies that still does everything by hand,” added Lisa. “Good management and an excellent team of people help us to ensure that we are continuously producing a product that my mother would be proud of.”

The product selection is pretty straight forward. Fickle Pickles come in Original and Extra Spicy and the jars are available in four sizes – 8 ounce, 16 ounce, 26 ounce and 32 ounce. You can also buy just a bottle of their Marinade, which is a 16 ounce bottle of Fickle Pickle Juice that is delicious to use on all types of meat. “Our Extra Spicy pickles are marked with a simple red “X” on top of the jar, there is no difference in the labels. We like to do it this way because it shows that they are truly handmade,” said Obriotti. “The date on the label is the born date, or the date they were made, not the expiration date. The pickles are good for 18 to 24 months from that date.”

“Customer service is always our main focus. We have made so many friends and connections over all of these years. It is important to us to be engaged in the community, so we do our best to support the local schools and nonprofits in the communities we are involved in,” added Lisa.

Lisa also says that customer often ask why they have not expanded their product line to include other things. “We just focus on what we know and do best,” she said. While Fickle Pickles chooses to stay true to their roots, they do a lot of promotion through social media and weekly e-mail newsletters where they offer their customers recipes and information on how to use their products.

Be sure to follow Fickle Pickles online and on social media, and of course stop in one of their five locations and get yourself some of these famous pickles! WWW.FICKLEPICKLES.COM

pictured (clockwise from top): Fickle Pickles’ Flagship Boerne Store, Fickle Pickles Austin, Fickle Pickles New Braunfels

Lauren Forbes, Fickle Pickles employee, at the Boerne Store

“SLEEP WHEN YOU’RE ALIVE”

by Adam Soyars

Sleep is a biological necessity. My goal is to convince you that sleep is worth prioritizing and to hold it sacred. Improving your sleep quality will improve your life now and into your future. Let’s learn a little about sleep. Last issue we learned about Circadian Rhythm and Sleep Drive. Here are several other factors that contribute to your sleep health.

CAFFEINE

Caffeine works by binding to the Adenosine-receptors in the brain without activating them. It is an antagonist of Adenosine. Adenosine continues to build, but our brain cannot receive its signal.

While caffeine will make us feel more aroused, alert, and vigilant, it cannot replicate or support higher-order brain functions. Simply put, caffeine tricks our brain, but it does not substitute for sleep.

SLEEP DEBT

Not obtaining adequate sleep will cause you to accrue sleep debt. For example, a person needing 8-hours of sleep per night but only getting 6 hours of sleep will accumulate 2-hours of sleep debt each night. After 5 days, that is 10-hours of sleep debt.

WHAT IS THE TOLL OF SLEEP DEBT?

If we are unable to clear all of the Adenosine from our brain (because we don’t sleep enough), we will carry that sleepiness into the following day. It is the equivalent of starting your day with builtup sleep inertia.

Unfortunately, sleep is not a financial institution that we can simply “pay back on the weekend” with extra sleep. If you miss sleep, specifically critical stages of sleep, your body is not capable of regaining what was lost. Performance suffers, circadian rhythm is disrupted, and the downstream health consequences are significant.

HEALTH IMPACT

Sleep deficiency is associated with many chronic health problems. From high blood pressure, heart disease, kidney disease, and stroke to obesity, diabetes, and depression [1].

In the short-term, poor sleep will lead to more cravings, disruption of brain signals for hunger and satiation, impaired glucose tolerance, increased anxiety [2]. The data is overwhelming and consistent: poor sleep = poor health outcomes.

WEIGHT LOSS

Poor sleep impairs your ability to lose weight, specifically fat loss. One study compared two groups of people, both groups on the same calorie restricted diet. One group was allowed to sleep 8.5 hours in a bed and the other was only allowed to sleep 5.5 hours in a bed. After 14-days, the group who slept more showed 55% increase of weight lost as fat.

THE FIX

Sometimes we have to “see it to believe it.” We have assembled some general guidelines to start your journey.

First, personalization is key. Work with your Healthcare Provider to dial in a sleep protocol that is personalized to you, your chronotype, and your lifestyle. You are unique. Your health protocols should be as well.

Second, track your sleep. There are tons of wearables on the market (Oura,

Whoop, Apple, Garmin, Eight Sleep, etc). They all have pros and cons, but having objective data (even imperfect data) can provide valuable feedback for optimizing your routines.

Below, we’ve put together some general guidelines that are supported by research. Give them a try and be consistent. One night is not long enough to assess the efficacy of a particular intervention.

SLEEP TIMING

Have consistent sleep-wake timing. Regularity is the most impactful and beneficial tactic. Most of our DEEP (restorative) sleep happens in the first half of the night; REM (memory, mood, learning) sleep stages lengthen in the second half of the night.

Late nights and early mornings create a sort of Social Jet Lag. Consistently to bed late? You’re probably sacrificing DEEP sleep. Are you an early riser? You may be sacrificing REM sleep. Make your sleep window consistent.

SLEEP HYGIENE

Develop an evening wind-down ritual. Bath, shower, light stretching, meditation, breathing exercises, journal, prayer, reading, etc. If you spend time ruminating, consider using a 5-minute “worry journal” practice: spill your thoughts onto your page (studies show this decreases sleep latency).

DARK: PITCH-DARKNESS

No nightlights. Switch your evening

lamps to incandescent bulbs (instead of LED). Eliminate blue light (or wear blockers) for the last hour before bed. Use blackout curtains. Consider a sleeping mask, if needed.

DEVICES

Remove clock faces from your room. Keep your phone away from your bed. No television and phone scrolling in your bedroom.

COOL

60-67 degrees is the magic number (infants should be warmer) [5].

VIEW MORNING SUNLIGHT

This resets your circadian rhythm and will assist with proper sleep timing for the coming night. Get 20-minutes of sunlight exposure every morning.

FOOD

No food/calories within 2-3 hours of bed. Late meals decrease sleep quality and

interfere with hormones and metabolism. Digestion requires energy and increases core body temperature (your body needs to be cool for sleep).

CAFFEINE

The half-life of caffeine is 5-6 hours. Translation: If you have one cup of coffee (100mg caffeine) at 2pm, you will still have 25mg of caffeine circulating your brain at midnight. Aside from sleep pressure, caffeine also reduces the amount of DEEP (restorative) sleep one is able to achieve. Avoid caffeine after lunch.

ALCOHOL

Alcohol fragments sleep and suppresses REM sleep. >2 drinks reduces sleep quality by 39% [4]. Ideally, alcohol consumption would be 3-4 hours prior to bed.

SLEEP AGENTS

Please work with your healthcare provider regarding any supplements, over-

the-counter products or pharmaceuticals. Human physiology is complex. Proper medical supervision is important.

The literature is clear, if you want to optimize your life, your health, and your well-being, prioritize sleep. There are no shortcuts. Get it right. Hold it sacred.

You can do it! Use the steps above. Start tracking! If you want to dig deeper and are in search of more nuanced protocols, reach out to your Healthcare Provider!

1. https://www.nhlbi.nih.gov/health/sleep-deprivation#:~:text=Sleep%20deficiency%20is%20linked%20to,adults%2C%20teens%2C%20and%20children.

2. https://www.ncbi.nlm.nih.gov/books/NBK19961/

3. https://www.cdc.gov/niosh/emres/longhourstraining/light.html#:~:text=The%20light%2Fdark%20cycle%20of,day%20to%20be%20more%20alert.

4. https://www.sleepfoundation.org/nutrition/alcohol-and-sleep

5. https://www.sleepfoundation.org/bedroom-environment/best-temperature-for-sleep#:~:text=The%20best%20bedroom%20temperature%20for,for%20the%20most%20comfortable%20sleep.