Southern Woman - January|February 2023 by SOUTHERN WOMAN MAGAZINE

JANUARY|FEBRUARY 2023 • ISSUE 11 • COMPLIMENTARY

FAYETTE'S LEADING

OBSTETRICS & GYNECOLOGY PRACTICE The Women's Specialists of Fayette comprise a healthcare team that understands that women have special healthcare needs throughout their lives. Our specialists are trained in the field of women's medicine which includes obstetrical and gynecological services such as pregnancy care, family planning needs and counseling, annual examinations, and minor office surgical procedures. In addition, specialized care is available in areas such as high risk pregnancy and gynecological/urogynecological surgery

William T. Cook, M.D.

Marlo Carter, M.D.

Matthew Ralsten, M.D. Nicole E. Quinn, M.D. Yvonne Conaway, N.P.

wsfayette.com 1267 Hwy. 54 West, Suite 3200, Fayetteville (Inside Piedmont Fayette Hospital) 770-632-9900

Dear SW Family, I’m always surprised by how fast a year goes by. These 12 months flew by, and another year comes to a televised countdown mostly being watched in pajamas, with a champagne glass-clinking end. And at that moment, I’m filled with reflection and anticipation for new beginnings at the same time. New goals in my mind are culminating on New Year’s Eve, just in time to get January off to a great start. I have embraced setting goals personally and in business. If I don’t write them down as they come then it’s not embedded in my brain “Post-It-Notes” are my friend and hold many of my jotted dreams, hopes, intentions and plans all stuck to a wall or desk monitor to remind me of my will to make them happen! I sit back and begin to review all handwritten plans and I pay most attention to what I want “more of” and what I want “less of” in the New Year. It’s a time of meaningful reflection, and I make some hard decisions here. I make my goals Specific, Measurable, Attainable, Reasonable and Timely. The word reasonable is all relative to me because I believe all goals need a little time to be obtained...Especially the “I plan to lose weight GOAL”! Make that lifetime bucket list. Journal your free thoughts of hopes and dreams. Before you begin the last-day-of-the-year revelry, take some time for yourself and plan out your New Year. I would love to hear from you all on the goals you have set. I want to say thank you to our team, clients, family and friends for a wonderful year!

From our family here at Southern Woman, We wish You Health, Happiness & Success, Blessings,

Melanie Denney-Haas Publisher, Owner

January/February 2023

"Your smile is your logo. Your personality is your business card. How you leave others feeling after having an experience with you becomes your trademark." - Maya Angelou

SOUTHERN WOMAN

I’m Katy Weaver, a 33 year old working mom with a passion for all things food and drink! I have been blessed to be able to turn my passion into a side hustle creating recipes not only for myself but also for food and alcohol brands. I grew up here in Peachtree City, GA where I currently reside. If I’m not working my full time job, walking the lake, you can find me in my kitchen cooking with either a glass of wine or IPA in my hand. I have always had a passion for food, I remember growing up, my brother and I would love to add every spice in the cabinet to the spaghetti sauce to make it ‘fancy’. Haha! To me, food is a universal language that everyone understands, it’s a way to set aside differences and bring people together. Check me out on Instagram @whatwearehaving - where I create and showcase quick, realistic, but impressive recipes!

SOUTHERN Publisher Melanie Denney Haas melanie.southernwoman@gmail.com Creative Director Mandy Inman mandy.southernwoman@gmail.com Editorial Contributors Bonnie Helander, Deena Attia Cover Styling Katy Weaver, Instagram @whatwearehaving For inquiries, to be added to our distribution list, or to advertise, please email mandy.southernwoman@gmail.com

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3 Cups Baby Spinach or Kale 1 Gala Apple - sliced 1/4 Red Onion - sliced 3 TBS Goat Cheese - Crumbled 1/4 Cup Maple Syrup Baked Walnuts Crisp Apple Honey Vinaigrette Protein Options: Chicken, Salmon, Pork Tenderloin In a bowl toss spinach/kale with vinaigrette. Top with remaining ingredients and enjoy! 6 SOUTHERN WOMAN

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TABLE OF CONTENTS

In This Issue 1 2 7 8 12 16 20 24 28 32 36

Publisher's Letter Reflections Table of Contents Helpful Household Tips Trends in Home and Fashion in 2023 Winter Exploring in the North Georgia Mountains Bringing the Blue Zones to the South Soothing Houseplants for the Bedroom Gardening Trends in 2023 Feeling Good with Natural Remedies Bowl Goals - Recipes

January/February 2023

Stain Removal BABY STAINS

BLOOD

CHOCOLATE

JUICE

Sprinkle with borax and soak in cold water before laundering

Dab with hydrogen peroxide and rinse with cold water

Rinse in cold water then use dish soap or hydrogen peroxide

Scrub with white vinegar and dish soap then wash in cold water

COFFEE

CRAYON

GRASS

LIPSTICK

Use white vinegar and cold water then color safe bleach

Iron between two paper towels, spray with WD-40 then wash as usual

Scrub with rubbing alcohol, let air dry then pre-treat with Karo Syrup

Scrape off excess then rub with mineral oil followed by diluted ammonia

GREASE

GUM

INK

Rub with chalk then scrub with dish soap and rinse in hot water

Freeze with ice, scrape with knife then wash normally

Use rubbing alcohol or hairspray then wash in cold water

Treat stains as soon as possible!

SWEAT Scrub with shampoo followed by baking soda and vinegar then soak in salt water

a woman's work is never done. keep this guide handy to make it a little easier.

BAKING

CANNED

FLOUR GRANULATED SUGAR BROWN SUGAR POWDERED SUGAR CORNSTARCH BAKING POWDER BAKING SODA VANILLA EXTRACT

BEANS FRUITS VEGETABLES TOMATOES TOMATO PASTE OLIVES CHICKEN BROTH VEGETABLE BROTH

DRIED HERBS & SPICES

VINEGARS APPLE CIDER RED WINE WHITE WINE BALSAMIC RICE

BASIL LEAVES BAY LEAVES CAYENNE PEPPER CHILI POWDER CILANTRO CINNAMON CLOVES BEANS CORIANDER FRUITS CURRY POWDER NUTS DILLWEED DRIED MUSTARD GROUND CUMIN GROUND GINGER HERBES DE PROVENCE BROWN RICE MARJORAM WHITE RICE NUTMEG OREGANO PAPRIKA RED PEPPER KETCHUP ROSEMARY LEMON JUICE PEPPER LIGHT MAYONNAISE SAGE MUSTARD (YELLOW/DIJON) SALT SALSA TARRAGON SOY SAUCE THYME WORCESTERSHIRE SAUCE

DRIED GOODS RICE

CONDIMENTS

FREEZER

OILS

FROZEN VEGETABLES FROZEN FRUIT

OLIVE OIL VEGETABLE OIL

A WellStocked Pantry BREADS & PASTAS SPAGHETTI CORKSCREW BOWTIE MACARONI WHOLE WHEAT BREAD

FRIDGE BUTTER EGGS PARMESAN CHEESE LOWFAT CHEESES PEANUT BUTTER SALAD DRESSINGS PRODUCE CHOPPED GARLIC ONOINS (RED/WHITE) LEMONS FRUIT/VEGETABLE JUICE

Get Organized -CUSTOM BUILT-INSSHELVING, DRAWERS, WALL UNITS ENTERTAINMENT CENTERS, PANTRY, CABINETS, HOME BARS, DESKS, ETC.

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ofcolor the year MAGENTA

2023 trends 2023 2023 Trends...they come and they go. Every year we are presented with a new set of ideas and inspirations to incorporate into our lives. Whether it be home decor, fashion, color palettes, fabrics, prints...the list goes on...we get to choose which ones we like and which ones we will ignore until they go away. Some trends will take you back to days passed. A time when you rocked bell bottoms or had a couch in that same shade of blue! No matter if you embrace the trends, or just gain inspiration to incorporate them sparingly into your style, they are fun to browse. You never know, 30 years from now your kid could be asking for that lavender lace party dress! By Mandy Inman

12 SOUTHERN WOMAN

fashiontrends The fashion trends for 2023 are diverse. There is a little something for everyone! The colors we will see everywhere are hues of purple, blue, and yellow. Stylistically bubble hems, asymmetrical lines, tassels, ruffles, and bow details are taking over. Patterns are back with floral, stripes, and lace dominating fabrics for the season.

purples blues yellows bubble hems asymmetrical tassels ruffles floral stripes lace January/February 2023 13

hometrends Be bold and embrace moody!

Art Deco is back with a bold and moody twist for 2023. Curves are everywhere...barrel chairs, curvedback sofas, round pillows and arched doorways are the way to go to achieve this look. Mix in natural decor elements like marble, wicker, rattan and wood to balance the bold colors. Add decorative lighting and a patterned feature wall to complete the theme.

bold colors, barrel chairs, curvy sofas, round pillows, arched doorways, wood, wicker, rattan, decorative lighting, colorful ceilings 14 SOUTHERN WOMAN

getinspired 2023 is the year to experiment with trends! Stage a complete makeover or sprinkle in elements that complement your current decor. Paint your ceiling a bold color, wear lace and stripes, buy that purple sofa you have always hoped would become a "thing." Fill your home and closet with colors, patterns, textures and fabrics that make you happy! Have fun with it and you won't go wrong. Get inspired! Happy 2023!

January/February 2023 15

WINTER EXPLORING IN THE NORTH GEORGIA

MOUNTAINS Day trip to Fort Mountain State Park and Cherokee Historic Sites Story by Bonnie Helander Photos by Bonnie Helander and Georgia State Parks

16 SOUTHERN WOMAN

FORT MOUNTAIN STATE PARK, CHATSWORTH If you like mysteries, you will want to explore the ancient stone wall, whose purpose is still unknown, that inspired the name of Fort Mountain State Park. Located between Chatsworth and Ellijay, and about a two and a half hour drive north of Peachtree City, this pristine 3,712-acre park is situated at 2,850 ‘elevation and features 60 miles of recreational trails, stunning overlooks and an opportunity to learn about ancient inhabitants, Cherokee folklore and legends. Hikers, mountain bikers, horseback riders and lovers of history will find wonderful opportunities to explore their interests at Fort Mountain State Park. The mysterious 855-foot-long stone wall zig zags along the highest point on the mountain. Its height varies between two and six feet. According to archaeological estimates, the wall was constructed between 500-1500 AD. Cherokee legends indicate the wall was built by “moon-eyed people” – a race that resided in Appalachia until they were driven out by the Cherokee. They were given their descriptive name because the Cherokee believed these people could see better at night than in the day! Whether this race really existed is still being debated.

Mysterious Rock Wall Fort Mountain State Park

Come along on a day trip to Fort Mountain State Park, follow a portion of the “Trail of Tears,” and learn about Cherokee history.

Fire Tower Fort Montain State Park

Winter is the perfect time to explore the scenery and rich history of the North Georgia mountains. With our milder winter temperatures, you can enjoy the mountains without the hassle of big crowds, oppressive heat and humidity and bugs! Deciduous trees have dropped their leaves, opening up the views to give a more panorama perspective. And, at our higher elevations, you may actually enjoy a little snow!

You will want to take the short hike up the mountain to visit the stone fire tower that was built by the Civilian Conservation Corps (CCC) in the early 1930s. The tower stands four stories high at the top of the mountain and was used by park rangers to scout for fires up to 40 miles away. While viewing the tower, look for the large stone heart carving done by a local stone mason, Arnold Baily, who led the team that built the tower and carved the heart to impress his sweetheart, Margaret! The two were later married for 59 years! The heart still remains on the tower today – a sign of enduring love! Fort Mountain State Park features a 17-acre lake for swimming and fishing, numerous campsites, playgrounds and picnic shelters. There are 27 miles of trails for bikers, over 25 miles of trails for horseback riding and over 25 miles of trails for hiking. For more information, go to gastateparks.org/FortMountain.

Waterfall on Big Rock Trail Fort Mountain State Park

The rock wall’s true purpose is also still being debated. Some historians surmise the rock edifice may have been built by ancient Indians as a fortification against other hostile tribes. Others believe the wall had a spiritual purpose and was used for ancient (but unknown) ceremonies.

Chief Vann House

CHIEF VANN’S PLANTATION HOUSE, CHATHAM In Chatham, near Fort Mountain, visitors interested in the history of the Cherokee nation can visit an historic plantation that highlights early nineteenth century efforts to culturally assimilate the Cherokee into Georgia life. The 1000-acre plantation was established by James Vann, a wealthy Cherokee business leader. The impressive and elegant mansion was completed in 1804, much of it by slave labor. After his murder in 1809, the plantation was inherited by Vann’s son, Joseph, another prominent Cherokee leader. After the treaty of 1835 was signed that forced the Cherokee from their lands in the Southeast to new lands west of the Mississippi River, the Vann family lost their plantation and rebuilt their lives in Oklahoma. The mansion is considered “Georgia’s best-preserved historic Cherokee Indian home” and features a “floating” staircase. Visitors can tour the home and grounds on a guided tour. For more information go to gastateparks.org/ChiefVannHouse.

NEW ECHOTA STATE HISTORIC SITE, CALHOUN Trail of Tears Plaque New Echota Historic Site Cherokee Council House New Ecohta GA State Parks

18 SOUTHERN WOMAN

The heartbreaking and infamous Cherokee “Trail of Tears” began here at New Echota, located near Fort Mountain in Calhoun. In 1825, the Cherokee national legislature established the New Echota settlement, one of the first experiments in national self-governing by an Indian tribe. During its short existence, the town started the first Indian language newspaper office, and wrote the first tribal court case that progressed all the way to the U.S. Supreme Court! The settlement ended abruptly and tragically with the signing of a treaty in 1835 between the U.S. government and Cherokee leaders that relinquished all Cherokee claims to lands east of the Mississippi River for a cash settlement and required removal of the Cherokee from their present homes to lands west of the Mississippi, predominantly in Oklahoma. Their forced journey of 1,200 miles west became known as the Trail of Tears. At New Echota, visitors can tour 12 buildings (original and reconstructed), including the court house, council house, print shop, store, and the home of missionary Samuel Worcester. Interpretive exhibits and a 17-minute film are found at the Welcome Center. For more information, go to gastateparks.org/NewEchota. For a great dining and shopping experience before or after visiting Fort Mountain State Park and the Cherokee historic sites, stop in the charming mountain town of nearby Ellijay.

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BRINGING THE

BLUE ZONES TO THE SOUTH By Deena Attia

All parking spaces were taken on Monday, December 5, at 5:15pm, in the Onelife Fitness parking lot. The entire lot was full, even the extra spots on the side. I circled around a couple of times until I spotted a man loading his gym bag in the car, and I knew he was my chance to get in and make it to the 5:30 class. As I walked through the lobby upstairs to the studio, I was amazed that the gym was packed in early December. What will January be like? I thought. These were all dedicated die-hard fitness people, my tribe. 20 SOUTHERN WOMAN

DAILY ACTIVITY AND PURPOSE Another point I considered, which made me smile, is the social aspect happening all around me. I go to that gym because my friends go there, and I want to see them and catch up regularly. I can check off two essential parts to living well according to the lifestyle of the longest-living people in the world. A few weeks ago, I discovered the book The Blue Zone Challenge by Dan Buettner. This is an excellent purchase if you want to refocus on your health and document your process for 4 weeks.

HAVE YOU HEARD ABOUT THE BLUE ZONES? Throughout the world, there are regions where people live longer than average.

In the blue zone communities being active is a daily occurrence since many have gardens and live within walking distance of shops. They tend to walk to the store and visit with their neighbors. Gardening serves a multitude of benefits. Not only tending to the veggies and herbs give a sense of purpose, which is a key factor, but the health benefits of eating freshly grown veggies and herbs go deeper than the nutrients it provides your body. Taking care of the garden makes you productive and more creative. There are problem-solving skills, such as when a huge, bloated worm eats all your tomato plants down to the stub. What will you do differently next time? Also, when you start your garden each year, you should alternate where you place each plant yearly. It takes a little strategy, which is good for the brain. Another lovely benefit, if you have a green thumb, is when you have an overabundance of veggies, you can share with friends and family. It certainly feels rewarding taking care of something, watching it grow, and then sharing it with those you care about. I adopted my loveable blonde bushy terrier mix dog, Angel, almost three years ago from the Fayette Humane Society. She has been bringing fun and joy to my home since. She also provides a sense of purpose to me. Every morning I wake up and get out of bed to let her out and fill her bowls with fresh food and water. I love taking her to the park for walks, although there have been times I carried my 15-pound baby through the trails long enough for her to catch her breath when it was a hot day, and she needed a break. With a sense of purpose and a reason to get out and move more, adopting Angel is the best part of 2020.

There are more centenarians, people who live past 100, than the rest of the planet in these zones. My personal goal is not to live to be 100. I want to live disease free and with the least number of limits possible. There is a lot of research that shows the similar practices followed in the communities that span from Okinawa, Japan, to Loma Linda, California, Sardinia, Italy, Nicoya, Costa Rica, and Ikaria, Greece. A few commonalities are diet, activity level, social connections, a sense of purpose, and limiting stress. There is much more to read and learn from these communities. Since reading the book, I am focusing on a few key points to incorporate in my week: improvements to help me move more, have healthier eating habits, and reduce stress.

January/February 2023 21

FOODS TO FUEL THE BODY

SOCIAL CIRCLES

I am finishing my first week after reading the book and slowly tweaking my diet. I now have a boldly colored bowl of fruit on my table. This week gala apples and mandarins. My goal is to finish all the fruit before it goes bad. I just grabbed an apple and I’m munching as I type. Up until this week, I was a complete carnivore. This week I have limited my chicken and beef consumption and focused more on beans, whole-grain pasta, and soups. This morning I made steel-cut oats for the first time. I added canned pumpkin, cinnamon, and maple syrup- so good! Steel-cut oats take a lot longer to cook since you make them on the stove, but now I have leftovers for the next few mornings. My processed food and sugar intake were down, and I have recommitted to my dessert one night a week again. Nuts have been a daily ritual too. I kept a baggie in my purse for snacks. Walnuts and shelled pistachios have saved me from starvation a few times this week.

A sense of belonging is paramount in your family and friend circle. Friends can become family over time which is extremely important to me since my immediate family is micro and everyone else is far away. People may struggle as an adult to make new friends, but if you get involved in activities, you will meet people, and friendships will evolve if you try. Over the years, I have made fitness friends, running buddies, dance friends, and professional industry friends. Some of these friendships have grown into long-lasting family-like relationships. I also enjoy that wherever I travel in the world, I can go out for a run or find a place to dance. I don’t have to understand the language because runners and dancers have commonalities all over the globe. I highly encourage everyone to find a hobby or activity that opens them up to the world and allows for their inclusion into a social circle. Throughout the last several years, during difficult times, I have found solace within my social circles, and I am genuinely grateful for the gift of friendship and support. Luckily, I have been following the blue zone way of life in this respect, and I know it has and will continue to feed my soul.

The Okinawans practice Hara Hachi bu, which is only to eat until you are 80% full. Eating to 80 percent full means you stop eating when you feel satisfied, and there is still room left. It also helps to take your time when eating and make the meal the focus, not tv or work. Take a break between bites. Use smaller plates and glasses. This will take some time for me because, in the past, I had been in a mad rush to wolf down lunch, and unfortunately, that habit was easy to pick up, and it’s hard to break. In Italy and Greece, red wine is a staple of their diets. They drink a couple of glasses with food and socialize. This keeps their stress levels down. The antioxidants and resveratrol in red wine are beneficial and contain the least sugar. A motivator for me to follow this plan is because in the blue zones, cancer, cardiovascular disease, and diabetes are much lower. Dementia is rare, and that is what I think about most since I have seen the condition firsthand in my grandmother and mother.

I hope this article inspires you to inject healthier habits into your life, leading to longevity, but most importantly, a disease-free life. This is attainable and reasonable. The blue zones are not known for their people killing themselves at the gym, and you don’t have to either. Walk, run, do yoga, have a garden, and enjoy getting out to speak with your neighbors. Savor the flavor of meals with more vegetables, beans, whole grains, and herbs. Practice Hara Hachi bu and make mealtime the focus without tv or other distractions. If you are looking for extra guidance to push yourself along to make changes, I highly recommend the book The Blue Zones Challenge. There is space to document your progress each week and recipes to try. When you are ready to make a change, progress takes time, and this is a lifestyle change meant to help you feel better and live longer and healthier. Enjoy the journey and be kind and gentle to yourself.

I wish you much love, peace, and success!

WHAT WILL YOU DO TO

ADD A LITTLE BLUE? 22 SOUTHERN WOMAN

get a better night's sleep Soothing Houseplants for the Bedroom Story by Bonnie Helander

24 SOUTHERN WOMAN

Houseplants are hard workers – double duty plants that not only add beauty to your home but provide a plethora of health benefits as well. Houseplants give a boost to our physical and mental health, purify the air by converting the carbon dioxide we exhale into fresh oxygen, reduce our stress levels, remove toxins from the air, give relief from allergy symptoms, and can improve sleep quality! If you are finding yourself tossing and turning at night, you might try adding some houseplants to a side table next to your bed to induce a more restful night’s sleep. Research suggests adding two plants per 100 square feet of space. Here are eight of the best plants for your bedroom.

Aloe Vera Long prized for its healing properties when applied to sunburns and rashes, Aloe vera is a tough succulent plant that is a good choice for someone who is just starting out with houseplants. It helps promote sleep by emitting oxygen into the air at night instead of during the day, purifying the air and helping you breathe easier. Aloe vera needs bright, indirect sunlight and to dry out between each watering.

English Ivy (Hedera helix): A charming, cascading hanging plant, English Ivy is easy to grow and needs only moderate light. Its best benefit in the bedroom is that it can quickly and drastically reduce airborne mold in a room, benefitting allergy sufferers and ensuring a more comfortable night’s sleep.

Gerbera Daisy (Gerbera x hyrbrida): Most people purchase a colorful pot of cheerful Gerbera daisies to enjoy the blooms and then discard after the blooming season. You can keep these daisies alive for two to three seasons if you provide the right growing conditions – bright light, but not direct sunlight, and moderate temperatures. Gerbera daisies are well worth a try in the bedroom, particularly for those with sleep apnea or allergies because the plant absorbs carbon dioxide and toxins in the air and emits oxygen at night.

Golden Pothos (Epipremnum aureum): Another easy to grow hanging plant, pothos removes benzene, formaldehyde and other toxins from the air, while increasing the air humidity – a great bonus if your bedroom air is dry in the winter. Golden pothos prefers moderate light and likes to dry out between watering, but it will forgive some neglect as well!

January/February 2023 25

Lavender (Lavandula): The fragrance of lavender has long been prized as a soothing scent to help you relax, improve quality of sleep, and reduce blood pressure and heart rate. Lavender is more of a challenge to maintain as a houseplant. It does need lots of light and will do best in a south-facing window where it can get at least three to four hours of sunlight. Water it well, but allow lavender to dry out between each watering. Lavender is considered a toxic plant, so keep it away from any pets.

Rosemary (Salvia Rosmarinus): A fragrant herb with an intoxicating scent, known to reduce anxiety, rosemary can encourage a more soothing, restful night’s sleep, with the added bonus of providing a flavorful stem or two when you need an herb to spice up your dinner recipe! Rosemary needs the brightest window in your room to thrive. It likes less humidity and to dry out between each watering.

Peace Lily (Spathiphyllum): Another beautiful and easy-care houseplant, the peace lily is prized for its slender white lily blooms. It works well in the bedroom because it reduces the microbe (bacteria) count in the air, helping to relieve allergy symptoms like a dry throat and stuffed nose. The peace lily likes bright, indirect light and for consistently moist (not soggy) soil.

Snake plant (Dracaena trifasciata): Also known descriptively as motherin-law’s-tongue, this “impossible to kill” houseplant can survive with little light and water and can take weeks of neglect. Research has shown that the snake plant is effective in removing about 85% of the toxins in the air and can help alleviate some respiratory allergy symptoms, which can help with better sleep quality. 26 SOUTHERN WOMAN

Before adding houseplants to your bedroom, notice the light conditions and choose plants that will work well in these conditions. Research how to maintain your selected plants, and if you have pets that sample plants, be sure to choose only those that are not toxic to pets. Now enjoy a better and more relaxing night’s sleep!

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Lawn Maintenance and Landscaping, LLC

678.953.3501

HEARDYOUNEEDACUT@GMAIL.COM

@HEARDLAWNMAINTENANCE

2023

hot new

gardening

trends Story and Photos by Bonnie Helander

Each year, leading gardening experts, including the Garden Media Group, unveil the new gardening trends they see on the horizon. According Katie Dbow, president of the Garden Media Group, “The two most significant driving forces are the individual

and access. In a world dominated by uncertainty, the overarching trend of 2023 is rooted in self-intention and personal empowerment…We can’t control external factors, but we can control what we do, what we buy, our values.”

Here are a few of the 2023 gardening trends to inspire you as we get ready for spring!

28 SOUTHERN WOMAN

ACCESSIBLE GARDENING

A hobby for all ages Gardeners trend older in age, but are generally healthier than the general population and are living longer. The green industry has taken note and is helping to empower older (and younger gardeners) by creating tools that are easier to use. Electric and battery-powered tools are all the rage, including electric mowers and leaf blowers which are easier to handle than the gas-powered versions. Ergonomic gardening tools that take pressure off of aching joints, help make gardening easier and continue to be a hot trend. Gardeners are finding more information and inspiration online. How-to videos and blogs, including the videosharing TikTok app, have given new gardeners more access to learning gardening skills and are inspiring gardeners with the unlimited possibilities to beautify their outside space.

TERRACOTTA

The hot new color trend of the year If you want your garden to be cool and updated this year, add some splashes of beautiful, sunbaked terracotta. Always a tried and true favorite in the Southwest, terracotta is a warm palette hue that gets its rich color from the iron content in the clay as it reacts with oxygen during firing. It is generally a burnt orange/brown color but shades can range from peach to pink, with undertones of gray and tan. Terracotta has an old-world, European charm that can be created in your outdoor space by accenting with terracotta pots, as well as terracotta hues in your seat cushions, pillows and outdoor rugs.

Plant a pollinator garden to attract wildlife.

PERSONALIZED DESIGN

Connecting to what is important to you Gardening has always been about connections – connecting to nature, to family and friends or creating a personal sanctuary where you can relax and unwind. More gardeners are designing landscapes that reflect their personal interests or hobbies. Are you fond of wildlife and want to welcome critters to your garden? Then plant a pollinator garden to attract butterflies, birds and bees. Concerned about the environment? Focus on planting trees to cool and clean the air and water-wise plants that do well in drought conditions. Are you into floral design? What could be more rewarding than planting your own cutting garden filled with blooms to use in your floral arrangements? Many homeowners see the garden as a “stay-cation” - a place to relax, unwind and party with family and friends. These homeowners are creating lavish entertainment areas that might include a pool, water feature, outdoor kitchen, fire pit, pizza oven and upscale seating areas. Others with busy lives view their gardens as primarily a place of function – to beautify without a lot of work! They are focusing on low-maintenance plantings that reward with beauty but take little time or effort. It’s all about making the garden work for you! January/February 2023 29

HOLLYHOCK

WELL-CHOSEN AND WELL-PLACED

garden art

LILAC

Gardeners know the importance of a well-placed sculpture or piece of garden art. Focal points give the eye a place to rest and savor the space. A good focal point can draw you farther into the garden, can liven up a monochromatic space, frame a view, or can connect you with the history of the place. Some focal points can be both functional and beautiful. A decorative screen can add a pop of color and artistic flair while providing some privacy and defining a garden room. The garden art you chose makes a statement and perhaps can be a conversation starter with guests who visit.

ROSE

LILY

NEW VICTORIAN STYLE

Blame it on Bridgerton! The popularity of the Netflix series, Bridgerton, has led to an explosion in interest to create the Victorian garden look - a lavish style considered formal in structure, with clipped hedges and topiaries, pathways, mazes and garden sculptures. But while the structure of the Victorian garden is formal and contained, the style also features a more informal feel in the garden beds. Victorians loved an excess of everything, so garden beds were filled with riots of color and every possible new and exotic plant they could find. To create today’s Victorian style, fill your garden with lush, old-fashioned plants such as lilac, lilies, dahlias, roses, hydrangeas, hollyhocks. The new trend introduces a romantic, but slightly disheveled look, similar to a cottage garden, with fragrant flowers in a softer palette of pinks, purples and whites, spilling across fences and brick walls. Fragrant roses to consider are Seaside Swirl™ Pink Rugosa Rose, or Heavenly Ascent® Pink Climbing Rose by Monrovia. 30 SOUTHERN WOMAN

A well-place d focal point

is key.

Textured stone, gravel and wood chips are trending in 2023! PLANTING FOR

four-season Interest

A FOCUS ON

exceptional hardscapes Patterned tiles are going to be a big trend in the coming year for outside patios and entertainment areas. Symmetrical designs with bold shapes stand out against the plantings in a garden bed. Textured stone, such as limestones and sandstones add additional interest. Pathways using natural elements such as gravel and wood chips are making a statement for 2023. Gravel is a sustainable product that is permeable, gives flexibility, provides good drainage, is affordable and looks wonderful in the garden.

The best gardens have something of interest to enjoy throughput the entire year, not just in spring and summer. Also known as succession planting, the four-season garden contains plants that put on a show at different seasons of the year. But it’s not just about blooming plants. The key element of a four-season garden is to have a variety of evergreen shrubs. These plants are the backdrop for your bloomers and provide the structure of your garden. Start off the year with late winter/early spring bulbs, as well as hellebores and winter jasmine that begin blooming in the South in January or February before our beloved spring booms take center stage. For the late fall, early winter, plant Camellia sasanqua. The brilliant fall foliage of Japanese and red maples will also add seasonal interest in the late fall.

Try out some of these new gardening trends for 2023 and take your garden to a new level of beauty and enjoyment. N TAY-CATIO CREATE A S G IN -END SEAT WITH HIGH

January/February 2023 31

FEELING The winter months are often a time of sneezes, sniffles, and coughs. While a trip to the doctor is sometimes in order, you can treat many symptoms with natural remedies and a tea infuser. Here is a guide to helpful herbs and many of their healing properties to help you feel your best! The best and easiest way to utilize these healing herbs for cold symptoms is with a strong tea. Preparing is easy with these 5 steps: 1. Bring water to a boil. 2. Place the herbs in a tea infuser. 3. Pour the hot water over the infuser. 4. Allow tea to steep for 5 to 10 minutes. 5. Sip from your favorite mug and breathe in the steam for more healthy effects! Experiment to find a blend that works best for you! Combine multiple herbs together to create a custom brew that suits your tastes or add soothing elements like lemon and honey. *Always consult with your doctor before using herbal remedies to check for drug interactions and side effects.

32 SOUTHERN WOMAN

SOOTHE a sore throat MINT Other benefits of mint include easing queasy stomachs, calming stress and promoting restful sleep.

CLEAR congestion

THYME VIOLET Violet leaves ease inflammation, and when used externally, soothe skin irritations and swelling.

Rosemary oil has anti-inflammatory and pain-relieving properties you can benefit from by massaging the oil on the affected area. Mix 1 teaspoon of a carrier oil with 5 drops of rosemary oil to create salve. Use it for headaches, sprains, muscle soreness or pain, rheumatism or arthritis.

CINNAMON

On the skin, eucalyptus oil has been used to treat arthritis, boils, sores, and wounds. The oil is also used in some insect repellents.

OREGANO Because of its ability to protect against bacterial infection, topical oregano oil has been shown to be effective in wound treatment and healing.

RELAX rest & recover LEMON BALM A member of the mint family, lemon balm is used to reduce stress and anxiety, and to promote restful sleep.

The most-used types of sage have antimicrobial properties. This means they keep infectious bacteria, viruses, and fungi at bay when burned.

ROSEMARY

EUCALYPTUS

QUIET your cough

SAGE

With antiinflammatory, antimicrobial, and antiseptic properties, thyme has long been used to help heal cuts, bruises, and scrapes.

HYSSOP Hyssop is used for digestive and intestinal problems including liver and gallbladder conditions, intestinal pain, intestinal gas, colic, and loss of appetite.

Cinnamon promotes gut health, helps manage blood pressure, and lowers blood sugar.

HONEY Though not an herb, honey is a time-honored remedy for cough. Mix up to 2 teaspoons of honey with herbal tea or warm water and lemon. Never give honey to infants under 1.

ECHINACEA

CHAMOMILE

Echinacea has been shown to improve immunity, blood sugar, anxiety, inflammation and skin health.

Chamomile tea is known for reducing anxiety and helping people fall sleep. It's also used to calm an upset stomach and other digestive issues.

HOLY BASIL

Not to be confused with cooking basil, holy basil is used for anxiety, stress, diabetes, high cholesterol, and many other conditions.

January/February 2023 33

Now is the time!

TO RESTORE, RENEW AND RESET!!! LET’S SET SOME GOALS! Happy New Year Everyone! We have had so many changes over the last couple years. Change is never easy. Just the idea of leaving old habits, things, and people behind can make us feel uneasy, and overwhelmed.

Create an environment that will set you up for success. Clean out your refrigerator, get rid of expired and processed foods. Fill it up with fruits and veggies, and good proteins.

Everyday is a chance to begin again. Do not focus on the failures of yesterday; actually failure can be viewed as a ‘teaching moment’ for our future. Start today. Use any teaching moments of yesterday and today let’s plan ahead with positive thoughts and expectations.

Clean out your body by starting a good detox for 30 days. Since you just cleaned out the refrigerator, consider flushing your kidneys and bowels, detoxing your liver, and restoring your gut! It’s like an ‘oil change’ for your body.

We have just come off of the holidays. This can be a season of over-indulgence and eating foods not normally in our regular eating routine. This creates stress in our bodies and the most common signs of toxins in our liver, gut and cells can be:

Exercise - just start, don’t overthink it. MOVE YOUR BODY EVERYDAY! Discover an activity you like so it becomes part of your week. Do some stretching or yoga.

• • • • • • •

Stubborn belly fat No sex drive Feeling tired all day long Anxiety or mood swings Inability to fall asleep Lack of concentration Sugar cravings

• Gas, bloating, or constipation • Headaches • Skin issues like rashes, eczema, and breakouts • Recurring chronic infections like candida, colds, yeast infections.

If you answer yes to two or more of these signs, your body would like a RESET! Let’s start with a checklist to get you moving forward in this new year. Start with a few and add on once you feel like you are ready.

Checklist

I am a Certified Personal Wellness and Fitness Trainer. I train in various Gyms in Fayetteville and PTC, and in private homes as well. I am offering FREE Health Assessment for the next 30 days for the first 20 clients. Yours in Happiness and Health,

Beckie Bell

Pray, and meditate for at least 10-20 minutes each day. It is good for the soul and helps to lower blood pressure. Spend a little time outdoors daily. Vitamin D helps with depression and benefits our brains. Eat Magnesium-Rich foods, Magnesium is the anti-stress hormone. Plant-based foods are rich in magnesium. Eat Good Fats, they reduce cholesterol, consider raw coconut, avocados, almonds, walnuts, flax seeds, hemp seeds, chia seeds. Get more or better sleep! Eat at least 4-5 servings of fruits and Veggies daily. Drink more water!!!! Have a glass of water when you wake up, before your coffee, and drink water with every meal. Use herbs instead of salt. Ditch the Sugary Foods, mostly because they’re processed, void of nutrients, and can be addicting. Instead choose an apple, berries, banana, or sweet veggies like carrots instead. Sugar will age your skin, mess with your digestion and make you moody and tired. Anticipate obstacles. Life is messy and complicated sometimes. There will be roadblocks and having a backup plan is good. Have a positive attitude, believe in yourself, and have a sound support system. Invest in your health. Signing up for a class, workshop, or training, or coaching means you will show up. It will not be put on the shelf for next year. Wearing a trackable watch. Whether it is Fitbit, apple, whoop, or whatever you choose, tracking your fitness and nutrition becomes an adult-sized game. It becomes fun. Accountability – having someone to be accountable to and having that ‘go to’ person can set you up for success and motivate you to move thru 2023 on the right foot.

Contact me at: beckiebell.fitness@gmail.com

Soup, stew, salad, power bowl... what's your bowl goal this winter?

36 SOUTHERN WOMAN

Split Pea Soup INGREDIENTS 1 meaty ham bone 1-1/3 cups dried green split peas, rinsed 2 celery ribs, chopped 1 large carrot, chopped 1 sweet onion, chopped 4 cups water 1 bottle (12 ounces) light beer 1 tablespoon prepared English mustard

INSTRUCTIONS Place ham bone in a 4-qt. slow cooker. Add peas, celery, carrot, and onion. Combine water, beer and mustard; pour over vegetables. Cook, covered, on high 5-6 hours or until peas are tender. Remove ham bone from soup. Cool slightly, trim away fat and remove meat from bone; discard fat and bone. Cut meat into bite-sized pieces; return to slow cooker. Stir in remaining ingredients. If desired, top with additional minced parsley.

Meatball Soup INGREDIENTS 1 tbsp olive oil 1 small onion, diced 4 cloves garlic, minced 6 cups chicken or veggie stock 2 cups water 1 tsp salt 1 tsp Italian seasoning 1 (14 oz) can crushed tomatoes Pasta of your choice Extra Fresh Basil, for serving, optional Parmesan, for serving, optional

For Meatballs 1 lb ground pork (or ground chicken) 1 egg, beaten ½ cup bread crumbs 2 tbsp fresh basil, finely chopped 2 garlic cloves, minced 2 tsp salt 1 tsp Italian seasoning

INSTRUCTIONS In a large bowl mix all of the ingredients for the meatballs and form them into 1” balls. These are “mini” meatballs. Heat the olive oil in a large pot over medium-high heat. Saute the meatballs until browned on all sides, about 8 minutes. Set meatballs aside. Sauté the onion and cook until translucent, about 4 minutes. Add the garlic and cook for 1 minute longer. Note: If using chicken, you may need to add more olive oil. Pour in the stock, water, salt, italian seasoning, crushed tomatoes and meatballs, bring to a boil. Add pasta and reduce the heat to medium and simmer for 15-20 minutes until the pasta is tender. Ladle into bowls and top with fresh chopped basil. January/February 2023 37

Chicken and Sweet Corn Soup INGREDIENTS 8 cups chicken stock, divided 3 cups diced or shredded cooked chicken breasts * (about 1 pound chicken) 2 teaspoons ground ginger 1/2 teaspoon garlic powder 4 green onions, thinly sliced with the white and green parts divided 2 medium carrots, finely diced (optional) 1 (15-ounce) can whole kernel corn 1 (15 ounce) can creamed corn 1/4 cup cornstarch 6 large eggs, whisked 1 teaspoon toasted sesame oil sea salt and freshly-cracked black pepper

INSTRUCTIONS In a large stockpot, stir together 7 cups stock, chicken, ginger, garlic powder, the white parts of the green onions, carrots, whole kernel corn and creamed corn until combined. Heat over medium heat until the soup reaches a simmer. Then reduce heat to medium-low, cover and simmer for about 10 minutes, or until the carrots have softened. In a separate bowl, whisk together the remaining 1 cup stock and cornstarch until combined. Stir the mixture into the soup and cook for 1 minute, or until the soup has thickened. Using a spoon, begin to swirl the soup slowly in a continuous motion. Then while you are still swirling the soup, drizzle the eggs into the soup in a steady stream. The hot broth will instantly cook the eggs, and they will form those beautiful egg ribbons. Add in the toasted sesame oil, and stir to combine. Then taste the soup, and season with salt and pepper as needed. Serve warm, sprinkled with the remaining green parts of the green onions.

Italian Sausage and Bean Soup INGREDIENTS 1 pound bulk Italian sausage 1 medium onion, finely chopped 3 garlic cloves, sliced 4 cans (14-1/2 ounces each) reduced-sodium chicken broth 2 cans (15 ounces each) pinto beans, rinsed and drained 1 can (14-1/2 ounces) diced tomatoes, undrained 1 cup medium pearl barley 1 large carrot, sliced 1 celery rib, sliced 1 teaspoon minced fresh sage 1/2 teaspoon minced fresh rosemary or 1/8 teaspoon dried rosemary, crushed 6 cups chopped fresh kale

INSTRUCTIONS In a Dutch oven, cook and stir sausage and onion over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Drain. Stir in the broth, beans, tomatoes, barley, carrot, celery, sage and rosemary. Bring to a boil. Reduce heat; cover and simmer for 45 minutes. Stir in kale; return to a boil. Reduce heat; cover and simmer for 25-30 minutes or until vegetables are tender. 38 SOUTHERN WOMAN

Vegetable Chowder INGREDIENTS 3/4 pound sliced bacon, chopped 2 large onions 2 medium carrots 2 celery ribs 2 medium parsnips 2 small turnips 3/4 cup all-purpose flour 1/2 tsp salt 1/2 tsp cayenne pepper

2 cartons (32 oz each) chicken broth 1 medium sweet potato, peeled and chopped 3 small red potatoes, chopped 2 bay leaves 1 tbsp Worcestershire sauce 1/4 tsp hot pepper sauce 1 cup half-and-half cream 1/2 cup minced fresh parsley

INSTRUCTIONS In a Dutch oven, cook bacon over medium heat until crisp. Remove to paper towels; drain, reserving 3 tablespoons drippings. Chop the onions, carrots, celery, parsnips and turnips; add to the pan. Cook and stir for 6-8 minutes or until fragrant. Sprinkle vegetables with flour, salt and cayenne; stir until blended. Gradually add broth. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in the sweet potato, potatoes, bay leaves, Worcestershire sauce and pepper sauce. Reduce heat; cover and simmer for 15-20 minutes or until potatoes are tender. Stir in cream and parsley; heat through. Discard bay leaves.

Baked Potato Soup INGREDIENTS 12 slices bacon ⅔ cup butter or margarine ⅔ cup all-purpose flour 7 cups milk 4 large baked potatoes, peeled and cubed 4 green onions, chopped 1 ¼ cups shredded Cheddar cheese 1 cup sour cream 1 teaspoon salt 1 teaspoon ground black pepper

INSTRUCTIONS Place bacon in a large skillet and cook over medium-high heat, turning occasionally, until evenly browned, about 8 to 10 minutes. Drain bacon slices on paper towels; crumble and set aside. Meanwhile, melt butter in a stockpot or Dutch oven over medium heat. Gradually add flour, whisking until well-combined. Slowly pour in milk, whisking constantly until smooth and thickened. Add potatoes and onions and bring to a boil, stirring frequently. Reduce heat and simmer for 10 minutes. Stir in crumbled bacon, Cheddar cheese, sour cream, salt, and pepper. Continue cooking and stirring until cheese is melted.

January/February 2023 39

Vegetable Stew INGREDIENTS 1 tablespoon vegetable oil 1 1⁄2 cups sliced onions 2 garlic cloves, minced 1 cup carrot, cut into 1-inch-thick slices 1 cup celery, cut into 1-inch-thick slices 4 cups mushrooms, cut into quarters 3 medium potatoes, unpeeled, cut into 1-inch chunks 1 (1 lb) can tomatoes, undrained, coarsely chopped 2 cups cooked kidney beans (12 ounces) 1 (8 ounce) can tomato sauce 1 cup water 1 teaspoon dried thyme 1 bay leaf salt and pepper 3 tablespoons flour 1⁄4 cup water 1⁄4 cup red wine

INSTRUCTIONS Heat oil in a large, heavy saucepan over medium heat. Add onions, garlic, carrots, celery, and mushrooms. Cook 10 minutes, stirring frequently. Add small amounts of water, if necessary, to prevent sticking. Add remaining ingredients, except flour, 1/4 cup water, and wine. Cover, reduce heat to low, and simmer 30 minutes, or until vegetables are tender. Stir occasionally while cooking. In a small bowl, gradually stir flour into 1/4 cup water until smooth. Add to stew, along with wine. Cook, stirring, 5 more minutes. Remove and discard bay leaf before serving.

Old-Fashioned Beef Stew INGREDIENTS ¼ cup all-purpose flour ¼ teaspoon freshly ground pepper 1 pound beef stewing meat, trimmed and cut into inch cubes 5 teaspoons vegetable oil 2 tablespoons red wine vinegar 1 cup red wine 3½ cups beef broth, homemade or lowsodium canned 2 bay leaves 1 medium onion, peeled and chopped 5 medium carrots, peeled and cut into ¼inch rounds 2 large baking potatoes, peeled and cut into ¾-inch cubes 2 teaspoons salt

INSTRUCTIONS Combine the flour and pepper in a bowl, add the beef and toss to coat well. Heat 3 teaspoons of the oil in a large pot. Add the beef a few pieces at a time; do not overcrowd. Cook, turning the pieces until beef is browned on all sides, about 5 minutes per batch; add more oil as needed between batches. Remove the beef from the pot and add the vinegar and wine. Cook over medium-high heat, scraping the pan with a wooden spoon to loosen any browned bits. Add the beef, beef broth and bay leaves. Bring to a boil, then reduce to a slow simmer. Cover and cook, skimming broth from time to time, until the beef is tender, about 1½ hours. Add the onions and carrots and simmer, covered, for 10 minutes. Add the potatoes and simmer until vegetables are tender, about 30 minutes more. Add broth or water if the stew is dry. Season with salt and pepper to taste. Ladle among 4 bowls and serve.

40 SOUTHERN WOMAN

Good Ol' Gumbo INGREDIENTS 1 cup all-purpose flour ¾ cup bacon drippings 1 cup coarsely chopped celery 1 large onion, coarsely chopped 1 large green bell pepper, coarsely chopped 2 cloves garlic, minced 1 pound andouille sausage, sliced 3 quarts water 6 cubes beef bouillon 1 tablespoon white sugar salt to taste 2 tablespoons hot pepper sauce ½ teaspoon Cajun seasoning blend 4 bay leaves ½ teaspoon dried thyme leaves 1 (14.5 ounce) can stewed tomatoes 1 (6 ounce) can tomato sauce 4 teaspoons file powder, divided 2 tablespoons bacon drippings 2 (10 ounce) packages frozen cut okra, thawed 2 tablespoons distilled white vinegar 1 pound lump crabmeat 3 pounds uncooked medium shrimp, peeled and deveined 2 tablespoons Worcestershire sauce

INSTRUCTIONS ROUX: Whisk together flour and 3/4 cup bacon drippings in a large, heavy saucepan over medium-low heat until smooth. Cook roux, whisking constantly, until it turns a rich mahogany brown color. This can take 20 to 30 minutes; watch heat carefully and whisk constantly or roux will burn. Remove from heat; continue whisking until mixture stops cooking. GUMBO: Place celery, onion, green bell pepper, and garlic into the work bowl of a food processor, and pulse until all vegetables are very finely chopped. Stir vegetables into the roux, and mix in sausage. Bring mixture to a simmer over medium-low heat, and cook until vegetables are tender, 10 to 15 minutes. Remove from heat, and set aside. Combine water and beef bouillon cubes in a large Dutch oven or soup pot and bring to a boil over medium-high heat. Stir until bouillon cubes dissolve, then whisk roux mixture into the boiling water. Reduce heat to a simmer, and mix in sugar, salt, hot pepper sauce, Cajun seasoning, bay leaves, thyme, stewed tomatoes, and tomato sauce. Simmer soup over low heat for 1 hour; mix in 2 teaspoons of file gumbo powder at the 45-minute mark. Meanwhile, melt 2 tablespoons bacon drippings in a skillet over medium heat. Add okra and vinegar and cook for 15 minutes; remove okra with a slotted spoon, and stir into the simmering gumbo. Mix in crabmeat, shrimp, and Worcestershire sauce, and simmer until flavors have blended, 45 more minutes. Stir in 2 more teaspoons of file gumbo powder just before serving.

January/February 2023 41

What Makes A Power Bowl? If you're unfamiliar with the term, a power bowl is, simply, an all-in-one meal in a bowl that tastes great and provides abundant nutrition. The essential ingredients for a power bowl are: THE BASE –Usually whole grains, but you can also use noodles, potatoes, greens, or other veggies. VEGETABLES – Take your pick of raw, cooked, or both! The more colorful, the better. These should make up at least half of your bowl. PROTEIN – If you like, you can choose plant-based protein sources like beans, lentils, tempeh, and tofu. They should make up a quarter of your bowl. DRESSING – Every good power bowl has a tasty dressing or sauce to

Dress It Up! Honey Lime Drizzle INGREDIENTS coconut milk (plain yogurt also works) honey (or agave if strictly vegan) lime olive oil sea salt Whisk until smooth

top it off. Keep it simple. Some examples are tahini, avocado and lime, or a homemade vegan ranch. CRUNCHY TOPPING (OPTIONAL) – And finally, many power bowls include toppings, which often have a little crunch to them. Try foods like nuts, seeds, or roasted chickpeas.

Hoisin Ginger Sauce INGREDIENTS 1/2 cup hoisin sauce 1 teaspoon sesame oil 1 tablespoon soy sauce 1 teaspoon fish sauce 1 1/2 tablespoons chopped fresh ginger 2 cloves garlic Blend until smooth.

42 SOUTHERN WOMAN

Salmon Rice Bowl INGREDIENTS Salmon (grilled or baked) Avocado Tomato Brussel sprouts (grilled or roasted Orange Peppers White Rice

Creamy Avocado Dressing INGREDIENTS 1 avocado, pitted and peeled 1 lime, juiced 1/4 cup + 2 tablespoons unsweetened almond milk 2 tablespoons cilantro 1/2 teaspoon salt Place all of the ingredients in a blender and blend until smooth. Add more water if needed to thin.

Turkey Radish Bowl INGREDIENTS Sliced Turkey Crunchy Lettuce Radish Purple cabbage Avocado

Dijon Vinaigrette Dressing INGREDIENTS 1/3 cup olive oil 1 tbsp lemon juice 1 tbsp white wine vinegar 2 tsp Dijon mustard 1 garlic clove, minced salt and pepper Add all the ingredients to a mixing bowl and whisk together until slightly emulsified.

January/February 2023 43

Buddha Bowl Outline Sauteed

kale chard mushrooms

Cooked Grain rice quinoa millet buckwheat

Steamed or Blanched

Healthy Fats

beans asparagus snow peas broccoli

olives avacado nuts seeds

Grated or Shredded

What makes a Buddha Bowl?

carrot cabbage bitter lettuce fennel zucchini

Protein

hummus beans falafel bean patties dahl

1/4 grain 1/2 green veggies 1/8 good fats 1/8 other veggies

Dressing

lemon juice lime juice orange juice salad dressing 44 SOUTHERN WOMAN

Roasted

Complex Carbs Plant-Based Proteins Crunchy Veggies Good Fats

sweet potato carrot cauliflower parsnip pumpkin

Crunch

salad greens cucumber sprouts radish

Fresh Herbs basil coriander parsley mint

Grilled Green Buddha Bowl INGREDIENTS Grilled Chicken Quinoa Spinach Boiled Eggs Zucchini Asparagus Brussel Sprouts Green Peas

Lemon Tahini Drizzle INGREDIENTS 1/4 cup tahini 1/4 cup filtered water 1 garlic clove, grated 1 lemon, zested and juiced 2 tablespoons nutritional yeast 1/2 teaspoon salt Place all of the ingredients in a bowl and whisk to combine.

Rainbow Veggie Buddha Bowl INGREDIENTS Purple Cabbage Zucchini Carrots Green Peas Chickpeas Tomatoes Grilled Sweet Potatoes Lettuce Of Your Choice Cilantro Lime Rice Cashews Sesame Seeds

Cashew Herb Dressing INGREDIENTS 1/4 cup raw cashews, soaked for 4 hours 1/4 cup filtered water 1/4 cup nutritional yeast 2 tablespoons chives 2 tablespoons cilantro 2 tablespoons basil 1/2 lemon, juiced 1/2 teaspoon salt Place all of the ingredients in a blender and blend until smooth. Add more water if needed to thin.

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January/February 2023 47

The Murphy Lane family continues to expand! Once you have your wedding at Murphy Lane, you’re family to us. What a joy it is to see the couples that exchanged vows on the property now continue growing their families!

Saying thank you to the couples that chose us is always on our hearts. We ended the day with a big bang of giveaways generously donated by our vendors.

Over the past 5 years, we have developed our Murphy Lane “dream team”. Our most complimented feature from so many couples is the our undeniable Murphy Lane hospitality. The combination of our wonderful staff and vendors allows us to offer our brides and groom exceptional service!

TO EVERY COUPLE THAT CHOOSES MURPHY LANE, YOU WILL ALWAYS BE IN OUR HEARTS! -Love, Hank & Kara

525 MURPHY ROAD - NEWNAN 770.262.8241 THEVENUEATMURPHYLANE@GMAIL.COM THEVENUEATMURPHYLANE.COM

15 Barnes St. Suite 1B Senoia, GA 30276 | 770-727-9017 | pinkchairboutique.com

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770.331.6644

WOVENSTUDIOATL

201 Marray Drive | Atlanta, Georgia 30341

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