Midtown magazine January/February 2023

MARKET LEADERS

EDITOR’S LETTER

Ten years ago, my husband bought a book titled “Sport Stretch: 311 Stretches for 41 Sports” by Michael J. Alter. Every day, he learned a new stretch. Sometimes he would position himself between a door jamb to stretch his calf or hip muscles. Other times, all 6-foot-4-inches of him would lie on the carpet in a pretzel twist, holding what looked like an impossible pose for an inconceivable amount of time. The goal was to improve his cycling performance; the benefits went beyond how far he could ride his bike. Stretching made him feel stronger, younger, more agile.

Fast-forward a decade for my turn. I’ve been using an app that coaches me through various stretches, and I truly feel 10 years younger. I wake up with more energy and less aches. The lesson I’ve learned: Flexibility enhances my overall fitness and health. “Stretch and Go” on page 54 lays out all of these benefits for you, complete with advice from local fitness experts who explain how mastering the art of stretching empowers your body to handle more than you ever thought possible.

Test out those newly stretched muscles with some of the workouts in “Journey Toward Fitness, Uniquely,” on page 64. You’ll discover a concierge program that uses suspension straps, sandbags and kettlebells. You’ll read about the benefits of rowing or dancing yourself into shape. You'll also discover an “anti-gym” concept that surrounds participants in an inclusive and supportive environment.

While anyone can achieve elite fitness through hard work and diligence, some are truly blessed with good genes. Maybe you’re one of them. Did you inherit the “sprinter gene” or a higher-than-average ability to raise your VO2 max through regular exercise? Companies like Ancestry and 23andMe offer reports that deliver this kind of information and more. In “Squaring Up Genetic Testing” on page 74, find out how the traits you’ve inherited can provide you with valuable medical insight and influence the way you approach health care. It’s equally important to take care of your mental health. Regardless of genetics, the pandemic wreaked havoc on many who are still trying to get back to a pre-pandemic mindset. Read expert tips for how to do that on page 110.

You’re also holding in your hands our Best of Raleigh issue! Beginning on page 28, we spotlight our 2023 Diamond Award winners. See if your favorite businesses, restaurants and boutiques made the list. On page 104, meet one of our winners— Chasta Hamilton, founder and CEO of Stage Door Dance Productions and creator of the inspiring Girls Geared For Greatness nonprofit.

The dissolution of alt-country band New Reveille prompted Raleigh musicians Autumn Brand and Daniel Cook to take a different approach when starting their current band, The One Eighties. Learn more on page 114. And there’s a secret inside of The Architect Bar & Social House you must explore. We’ve given you “The Green Light” to check it out on page 120.

El Patio Bar and Grill owner Bryan Ramos took a sharp turn off the motocross track into a fusion of Latino and Japanese cuisine at his El Patio restaurant in Raleigh. Learn more on page 126. And speaking of delicious food, explore the benefits of açaí berries on page 82. Our Wellness Q&A special section, which begins on page 87, offers additional health advice, as local experts answer questions that will give you a head start on the new year.

On that note, it’s time to stretch into 2023! As always, thanks for picking us up and giving us a read. We’re ready for an exciting year and can’t wait to bring you along for the ride!

Beth Shugg, Editor

Photo by Joe Reale

MADE, NOT MINED™

FINE JEWELRY WITH A CONSCIENCE.

A brand on the move. Charles & Colvard® is giving consumers a look at the future of fine jewelry. As an industry leader in the lab grown market and a brand that holds responsibility and consciousness at its core, they have made it their mission to bring forward pieces crafted exclusively above ground; pieces that are made, not mined™.

The brand o ers an exquisite selection of Forever One™ moissanite, Caydia® lab grown diamonds, and lab grown precious gemstones, including ruby, sapphire, and emerald; all made, not mined™, and set in recycled precious metals.

Not only does Charles & Colvard have an expansive assortment of engagement and bridal o erings, their extensive repertoire also includes high-end fashion pieces, classic styles for everyday wear, and heirloomworthy fine jewelry you can feel good about wearing.

A popular e-commerce brand servicing consumers worldwide through charlesandcolvard.com, they now o er shoppers the chance to experience the di erence of made, not mined™ fine jewelry in person.

October marked the opening of their first brick & mortar SIGNATURE SHOWROOM located in the company’s corporate headquarters.

Charles & Colvard is excited to o er a special gift with purchase with the mention of MIDTOWN MAGAZINE to shoppers visiting the located at 170 Southport Drive, Morrisville, NC 27560

CONTENTS

FEATURES

Fitness Unscripted and TRX Freestyle co-owners Elizabeth Gaddy and Paul Baron work out on the rooftop of The Dillon. Photo by Nieto Photography.

ON THE SCENE SOCIAL SCENE

The North Carolina State Fair welcomed an almost recordsetting number of people, with 960,172 attendees. The highest attendance on record was in 2010.

“The Power of Women in Country Music” exhibit at the North Carolina Museum of History brings Nashville to Raleigh, showcasing fashion, instruments and artifacts from 70 female country music stars.

Midtown staffers believe meetings are even more egg-cellent over brunch at First Watch.

TEXT & PHOTOS BY MELISSA WISTEHUFF unless otherwise noted

PHOTO BY BETH SHUGG

PHOTO COURTESY OF THE NORTH CAROLINA STATE FAIR

One fish, two fish! The salmon pops from Oak City Fish and Chips was the Media’s Choice Best New Food winner at the

DIAMOND AWARD

Sassool creates beautiful—and delicious— appetizers for holiday parties.

PHOTO COURTESY OF THE NORTH CAROLINA STATE FAIR

2022 North Carolina State Fair.

PHOTO BY REAGAN BULLINS

Biltmore’s stunning Christmas decorations set the bar high this holiday season.

Anybody else see the UFO that flew over the Lake Wheeler Road area tonight?

√ Green lights

√ Low-flying

√ Fairly slow

√ Flames shooting out the back

√ 4–5 sides/points

√ Just in time for Halloween. Coincidence? Did y’all invite Will Smith and Tommy Lee Jones to the football game? #meninblack —@packfootball

This looks like season 3’s episode regarding UFOs on Netflix’s #unsolvedmysteries. —@allysellsnc

Saw it when I was on 64 heading to Apex! Crossed over 64 twice. It was so bizarre!

—@raleighcheesy

Damn I missed my ride! —@hell0xgorgeous

unveiled a new exhibit today called “The Power of Women in Country Music,” coming to Raleigh from the @grammymuseum in Los Angeles. [It includes] gowns worn by @shaniatwain, @taylorswift, @dollyparton + many more, as well as handwritten songs written for the likes of @coleswindell, @danandshay, @justinbieber and @leannrimes.

Omg I can’t wait!!! Eeeekkk you had me at Dolly!! Wonder if they’ll have anything from our local country star @risipalmermusic??? —@theespotwithcamille

@theespotwithcamille They do have @risipalmermusic pieces! They also have N.C. artists @rhiannongiddens and @kaseytyndall represented!

Our holiday issue is hitting newsstands now! We have a complete guide to all must-do events, a holiday gift guide of amazing ideas, Christmas Eve dining out options + influential women of Wake!

LOVE LOVE LOVE this! Can’t wait to read the entire issue @midtownmagazine. —@vidrioraleigh

I know that face!! Exciting! —@welcomehomerltgrp

There’s a gorgeous + luxurious new spa in town! Just in time for de-stressing before the holidays, @woodhousenorthhills officially opens November 15, but they’re booking reservations now. Can’t wait to check it out! —@winstonsgrille

Just in time for holiday gifts! —@ttcreativegroup

Ooh … I’m available to test it out. —@dolly.sickles

On my to-do list! —@essenseofclosets

The @oscarmayer Wienermobile will be “roll”ing into town this week! We relish the chance to see this 27-foot-long hot dog in person!

OMG, you know my mom made me learn the Oscar Mayer Wiener song when I was a kid for some commercial to try out [for]. I’ve never had a chance to utilize this skill; we must go see this Wiener. —@amyjaemusic | Hot diggity dog! —@caryestateplanning

Our “Talk of the Triangle” podcast, available wherever you download podcasts, introduces you to the people, places and events across our region that are worth talking about.

Recent episodes include:

“Baseball Card Comeback”

“Bolognese + Bourbon”

“Capital City Ghosts” (in two parts)

“Raleigh’s Favorite Scrooge: Ira David Wood III”

“Radio’s Sweetheart: Erica DeLong”

Coming up in January, find out what TRX Freestyle and Fitness Unscripted are all about, and meet Elizabeth Gaddy and Paul Baron, co-owners and creators of these unique fitness programs. In February, get to know Chasta Hamilton, author, nonprofit founder and CEO of Stage Door Dance Productions. Each episode drops the first Tuesday of the month. Listen to them one at a time, or binge them all at once! Either way, you’ll be glad you tuned in. Learn more at midtownmag.com/podcast

INTRODUCING A BRAND-NEW PAGE FEATURING YOUR COMMENTS ON OUR SOCIAL MEDIA POSTS!

ALSO, CHECK OUT A SUMMARY OF OUR LATEST “TALK OF THE TRIANGLE” PODCAST EPISODES. All photos by Melissa Wistehuff unless otherwise noted

PHOTO BY BETH SHUGG

PHOTO COURTESY OF WOODHOUSE SPA

COVER PHOTO BY BRUCE D E BOER

TRUE REST FLOAT SPA OPENS IN NORTH RALEIGH

True REST Float Spa, which has more than 40 locations across the country, opened its newest spa December 12 at 9660 Falls of Neuse Road, Suite 165, in Raleigh. It offers five float pods in private suites with showers, changing rooms, an oasis room and an oxygen bar. Its patented round float pods allow individuals to experience complete relaxation, and help alleviate symptoms of common mental and physical health conditions. True REST Float Spa is open Monday, 3–10 p.m., and Tuesday through Sunday, 9 a.m.–10 p.m. 9660 Falls of Neuse Road, Suite 165 919.890.5007 truerest.com/locations/north-raleigh

PHOTO COURTESY OF TRUE REST FLOAT SPA

HAYES BARTON PLACE BREAKS GROUND

Liberty Senior Living hosted an official groundbreaking celebration September 28 for Hayes Barton Place, anticipated to open in 2024. Located on Oberlin Road between Fairview Road and Greenway Avenue, Hayes Barton Place will offer independent living, assisted living, memory support, skilled nursing and rehabilitation for older adults. It will feature a 50,000-square-foot clubhouse with casual and fine dining venues, a movie theater, a salon and spa, and a variety of recreational activities. An estimated 350 people attended the groundbreaking ceremony, which included remarks by Gov. Roy Cooper and Liberty Senior Living leadership. 919.803.6734 hayesbartonplace.com

PHOTO COURTESY OF LIBERTY SENIOR LIVING

LAMBERT DEVELOPMENT ANNOUNCES THE LANSING

The Lansing, a new condominium development, is coming to 101 Enterprise Street in Raleigh. Positioned within footsteps of the Village District, residents of The Lansing will be able to easily stroll to restaurants, shopping, the campus of North Carolina State University and more. Light-filled designer residences will cater to those who are in search of modern, low-maintenance living in one of Raleigh’s most desirable locations, and numerous property amenities will further enhance ownership. Sales are managed by Berkshire Hathaway HomeServices York Simpson Underwood Realty. 919.410.7210 thelansingraleigh.com

PHOTO COURTESY OF LAMBERT DEVELOPMENT

EXPERIENCE LUXURY AT WOODHOUSE SPA IN NORTH HILLS

Woodhouse Spa opened in November in North Hills’ Park District in Raleigh, offering guests well-appointed amenities, tranquil relaxation spaces, high-end retail and signature services. Their HydraFacial Deluxe, therapeutic massages and services such as the Holistic Body Detox are only the beginning of the vast array of treatments available. 4204 Six Forks Road, Suite 102, Raleigh 919.755.8111 woodhousespas.com

PHOTO COURTESY OF WOODHOUSE SPA NORTH HILLS

BY JANICE LEWINE

SWEET ESCAPES

Two storybook farms make perfect Valentine’s Day escapes

BY MELISSA WISTEHUFF

FEARRINGTON VILLAGE PITTSBORO

Nestled in the Piedmont countryside, Pittsboro’s charming Fearrington Village offers serene beauty and whimsy just a short drive from home. The picturesque English-inspired village houses an inn, spa, restaurants, bookstore and boutique shops, all situated in a courtyard garden setting that visitors can explore on foot.

Just down the hill from the village, belted Galloway cows and matching black-and-white goats roam across rolling pastures between a dairy barn and silo at The Belted Barnyard. You’ll also see plenty of feathered friends at Fearrington Village, since the New Hope Audubon Society has certified the area as a Bird Friendly Habitat, indicating that migratory and resident birds can safely and happily flutter among the bountiful gardens there.

After settling into your room at the inn and experiencing Fearrington’s on-site day spa, enjoy a meal at one of three restaurants: The Fearrington House Restaurant, The Belted Goat or Roost Beer Garden. Menus highlight locally sourced specialties from nearby farms—including the village’s own herb garden.

Fearrington Village’s romantic scenery and quaint atmosphere make it the perfect setting for a Hallmark movie–worthy Valentine’s weekend respite. Learn more at fearrington.com

HALF-MILE FARM HIGHLANDS

North Carolina mountain towns are brimming with beauty, offering an ideal backdrop for a cozy Valentine’s Day getaway. Tucked within the Nantahala National Forest, Highlands has one of the highest elevations east of the Mississippi River, thus providing majestic views and stunning vistas of southwestern North Carolina.

Once a farmhouse dating back to 1882, Half-Mile Farm is now a luxury country inn a few miles north of Highlands sitting on 14 acres of forested land, fields, streams and gardens. The adults-only inn offers a tranquil atmosphere befitting of a dreamy couple’s escape.

Half-Mile Farm’s captivating surroundings offer recreation, beauty and relaxation at every turn. Explore Apple Lake in a canoe, traverse the spectacular grounds on a mountain bike or hike to one of the area’s many breathtaking waterfalls. Set a couple’s tee time for a round of golf at Old Edwards Club, then immerse yourself in nature as you soak in a heated mineral pool or hot tub surrounded by woods.

Wrap up your perfect Valentine’s Day by spending an evening under the mountain stars with your special someone at The Town of Highlands Ice Rink, gliding hand in hand while sipping hot cocoa. (Just don’t literally fall head over heels while doing so.) Learn more at oldedwardshospitality.com/half-mile-farm

PAMPER YOURSELF

It’s the start of a new year—time to move on from the hustle and bustle of the holiday season and bask in a bit of self-care. Lighting a scented candle is always a good place to start, setting the tone for relaxation. But don’t stop there. Wrap yourself in a comfortable robe, enjoy a room diffuser or purchase a tote for all the items that help you enjoy a bit of “me time.”

BY KURT DUSTERBERG

Photos provided by vendors

Who we are?

Absher Wealth Management is a fee-only registered investment advisor. We provide asset management and financial planning advice to our clients. We are a fiduciary, required to act in our client’s best interests. Our team of credentialed professionals work in partnership with our client’s tax and legal advisors to improve the experience and the outcomes for our clients.

What do we own for our clients?

Our managed portfolios own individual stocks and bonds issued by companies that our research team actively follows. We believe that a focused portfolio of high-quality assets that we understand will produce a better risk-adjusted return over time than a portfolio owning hundreds or even thousands of underlying investments. We customize portfolios for each client based on their risk tolerance, but we still maintain a focused investment strategy based on the businesses that we follow closely.

How are we different than many of our peers?

We are long-term fundamental investors in businesses. Our firm doesn’t distribute products for other companies. Our portfolios do not own index funds or broadly diversified mutual funds. We believe in owning focused portfolios of high-quality businesses that we know extremely well. The majority of our assets under management are concentrated in just thirty companies and our employees own the same model portfolios as our clients.

How are we paid?

We are only paid by our clients. We do not collect any revenue or fees from any other sources. Our clients pay us an advisory fee on the assets that we are actively managing and only those assets. We pay for all other ancillary charges from those fees. Additionally, we do not invest in products that have underlying expenses in our managed accounts

hidden or unseen costs.

1450 Raleigh Road, Suite 105, Chapel Hill | 3605 Glenwood Avenue, Suite 201, Glenwood Plaza, Raleigh 919.283.2340 | absherwealth.com Past performance is not indicative of future results. Investing involves risk, including the possible loss of a principal investment. Investment in equities involves more risk than other securities and may have the potential for higher returns and greater losses. Information on ranking methodologies for Barron’s & Forbes can be found at barrons.com and shookreasearch.com

to avoid

Mike Absher, CIMA®, CPWA®

Chief Investment Officer/ Investment Advisor Representative

Will Bost, PhD, CPA, CFA®

Equity Research Analyst/ Investment Advisor Representative

Jennifer Oravsky, CFP®, CPWA®

Senior Wealth Planner/ Investment Advisor Representative

Lee Roland, MBA, JD, CFP®, CPWA®

Wealth Planner/ Investment Advisor Representative

Zak Wahdan, CIMA® Investment Advisor Representative/Senior Operations Associate

Kevin Mishoe, CFP® Chief Compliance Officer/Investment Advisor Representative

PHOTO COURTESY OF BRAUNS/GETTY IMAGES

Britt Brandon, Wellness Works Wonders

BEST YOUTH SPORTS CLUB OR PROGRAM

BEST

SPORTING GOODS + GEAR PROVIDER

GOLD: SILVER: BRONZE:

ENTERTAINMENT + RELAXATION

BEST LOCAL RADIO PERSONALITY GOLD: SILVER: BRONZE:

BEST LOCAL NEWS ANCHOR GOLD: SILVER: BRONZE:

BEST METEOROLOGIST

GOLD:

SILVER: BRONZE:

BEST LOCAL MOVIE THEATER GOLD: SILVER: BRONZE:

PHOTO COURTESY OF SKYNESHER/GETTY IMAGES

BEST BOUTIQUE HOTEL OR BED + BREAKFAST

GOLD: SILVER: BRONZE: FOOD + FARE

BEST

GOLD:

BUSINESS LUNCH

SILVER: BRONZE:

BEST OUTDOOR DINING GOLD: SILVER: BRONZE:

BEST PLACE FOR A ROMANTIC DINNER

GOLD: SILVER: BRONZE:

PHOTO COURTESY OF ANDRESR/GETTY IMAGES

BEST HEALTHY EATS

GOLD: SILVER: BRONZE:

BEST ITALIAN

FOOD

GOLD: SILVER: BRONZE: BEST SEAFOOD GOLD:

SILVER: BRONZE: TIE –

BEST MEDITERRANEAN FOOD

GOLD:

SILVER: BRONZE:

PHOTO COURTESY OF 10'000 HOURS/GETTY IMAGES

BEST ICE CREAM

GOLD: SILVER: BRONZE:

BEST

FOOD TRUCK

GOLD: SILVER: BRONZE:

BEST CATERING GOLD: SILVER: BRONZE: TIE –

BEST SPECIALTY GROCERY STORE

GOLD: SILVER: BRONZE:

PHOTO COURTESY OF MARIANNA MASSEY/GETTY IMAGES

BEST FURNITURE + HOME DÉCOR STORE OR FIRM

GOLD: SILVER: BRONZE: TIE –

BEST GARDEN CENTER

GOLD: SILVER: Garden Center BRONZE: BEST PET STORE GOLD: SILVER: BRONZE:

BEST JEWELRY

GOLD: SILVER: BRONZE:

STORE

PHOTO COURTESY OF THE GOOD BRIGADE/GETTY IMAGES

PHOTO COURTESY OF GEORGIJEVIC/GETTY IMAGES

BEST LAW FIRM

GOLD:

SILVER: BRONZE:

BEST LOCAL TRAVEL AGENT OR AGENCY

GOLD: SILVER: BRONZE:

BEST AUTO DEALERSHIP

GOLD:

SILVER: BRONZE: TIE –

PHOTO COURTESY OF GEORGIJEVIC/GETTY IMAGES

BEST AUTOMOTIVE REPAIR COMPANY

GOLD: Creech Import Repair

SILVER: Atlantic Tire & Service

BRONZE: Autohaus Import Service

BEST PRIVATE SCHOOL

GOLD: Trinity Academy

SILVER: St. Timothy’s School

BRONZE: Ravenscroft

BEST VETERINARIAN

GOLD: Bayleaf Veterinary Hospital

SILVER: Care First Animal Hospital

BRONZE: Hayes Barton Animal Hospital

BEST PET PAMPERING BUSINESS

GOLD: Woof Gang Bakery & Grooming

SILVER: Top Notch Pet Spa

BRONZE: Dirty Dogs Spa

BEST DOGGIE DAY CARE

GOLD: Dog Diggity Daycare & Boarding

SILVER: FURbaby Pet Sitters

BRONZE: West Street Dog

SPECIAL RECOGNITION*

GOLD: Saving Grace Animals for AdoptionB

* Beginning with our 2022 Diamond Awards, Midtown began honoring a local nonprofit doing good work for our community. This year, we are recognizing Saving Grace Animals for Adoption, an organization dedicated to lowering euthanasia rates and placing well-deserving dogs in nurturing homes.

PHOTO

LET US CATER YOUR NEXT EVENT

STRETCH AND GO

STRETCHING MIGHT BE THE MOST IMPORTANT PART OF YOUR FITNESS ROUTINE

BY MANDY HOWARD | PHOTOS BY MASH PHOTOGRAPHY

Like many athletes, Raj Manickam understood that stretching was important. He knew it was something he should do, but admits it was never a priority.

It’s a refrain physical therapist Jack Keller, owner of Capital City Health Care Providers in Raleigh, hears often. He teaches at-home techniques and, while he urges his patients to stretch, he also sympathizes as to why many shirk the habit. “If you’re a fitness enthusiast who loves to exercise and, between work and

taking care of kids, you have 45 minutes, many are going to want to use 44 of those minutes to vigorously exercise,” he says.

This is exactly how Manickam felt. An avid runner, he wanted to spend every available moment on the road. In fact, he tracks the number of miles he runs each month. It’s a habit he has had for years. Taking time to stretch would take time away and lessen his mile count … wouldn’t it?

Maybe not.

THIS PAGE

StretchLab "flexologists" guide clients through a series of stretches.

OPPOSITE PAGE

Flexologists ask clients to perform three squats that process data points to measure the client's mobility, activation, posture and symmetry.

THIS PAGE

Stretching is one of the most important investments of time anyone can make toward improving their overall fitness.

OPPOSITE PAGE

Regardless of a person's lifestyle, stretching is good for everyone

Throughout his athletic career Manickam, like most runners, dealt with a series of nagging issues— tendonitis and overuse injuries, for example. He’d ice and rest, then get back on his feet. Since joining StretchLab—a facility offering highly trained “flexologists” who guide clients through a series of stretches— something shifted, literally. “Last month, I ran 130 miles,” he says. “I can’t tell you the last time I ran 130 miles. The only thing I’ve done differently is going to the StretchLab every week for 50 minutes.”

Manickam is not alone. Henry Gonzalez, co-owner of StretchLab in Midtown and Wake Forest with his wife and business partner, Ada Gonzalez, says Manickam is just one of several clients who have experienced similar results. Gonzalez, in fact, is one of them. His wife, a physical therapist, has always been a believer in the importance of stretching. “For 18 years, my wife told me to stretch. I ignored her advice. The pain wasn’t great enough for me to change my wellness routine,” Gonzalez says, then adds with a laugh: “Then your 40s slap you in the face.”

It’s a truth that is often misunderstood. While many see stretching as a cooldown or rehabilitation method, it’s actually

an integral part of any complete exercise regimen.

Keller adds that dynamic stretching— loosening muscles with movement— should be done prior to athletic endeavors, and prolonged hold stretching should follow those activities. This process “is an essential component of achieving peak athletic performance and prevention of injuries,” Keller says.

TAKE A WALK

While Keller treats many athletes, he notes that stretching benefits everyone. “In this post-COVID world, people are tighter than ever,” he says, referring to the loss of simple tasks, like walking to and from a parking lot when you work at an office or other location away from home. This habit of sitting and looking at screens, then not being in an environment where you are taking even small walks from office to office, can lead to poor posture, tight muscles and “tech neck.” Defined as stressed muscles resulting from prolonged use of phones, tablets and computers, tech neck can manifest as shoulder pain, stiffness and soreness. Simple stretches can alleviate this persistent, common and growing issue.

“How many articles have been written about getting out of your chair and just doing three stretches?” Keller asks. “But the reality is, when people actually get out of their chair and do those three stretches, they feel a lot better.”

Regardless of your lifestyle, the refrain remains the same: Stretching is good for everyone. This reality, paired with word-of-mouth stories about increased athletic performance and wellbeing, has kept StretchLab in Wake Forest—and other locations across the Triangle—consistently and increasingly busy since its opening in January 2021.

MAP IT OUT

StretchLab’s model is straightforward. First-timers come in for a 50-minute consultation, during which they are paired with a trained “flexologist.” All flexologists, who often enter the program with a certification or license in a related field, complete an intensive training process that includes mastering the proprioceptive neuromuscular facilitation (PNF) technique. These employees are attracted to StretchLab for the same reason Gonzalez was: “It’s a concept that solves a problem,” he says.

During a client’s first visit, he or she is assigned a flexologist who will ask about his or her injuries, goals and comfort level. Then, the flexologist will ask the client to perform three squats that are monitored by the MAPS machine, a 3D body-scanning tool that, after the squats, processes thousands of data points to measure the client’s mobility, activation, posture and symmetry (MAPS). The StretchLab flexologist uses these data points to understand the client’s greatest needs, then creates a customized data-driven program that includes one-on-one assisted stretching.

It’s a program that Manickam believes has made a measurable impact on his life. “I had a race and … I achieved a goal I had been trying to achieve for a long time,” he says. “I might not have even made it to the start line injury-free if not for StretchLab.”.

Keller believes stretching is one of the most important investments of time anyone can make toward improving their overall fitness. “Stretching is like investing in your 401K,” he says. “Results aren’t necessarily dramatic or immediate, but it’s a vital part of safeguarding your future well-being.”

ALLEVIATE ‘TECH NECK’

Jack Keller, owner of Capital City Health Care Providers in Raleigh, suggests performing these stretches one to three times each day to alleviate tech neck.

1. Chin Tuck. Sitting or standing upright, look straight ahead. Place your finger on your chin and, without moving your finger, pull your chin and head straight back and slightly up. It's like giving yourself a double chin, while feeling like you’re getting taller. While not the best pose for pictures, this is a wonderful stretch for the base of the head and top of the neck.

2. Doorway Pectoral Stretch. Place your arms, bent at 90 degrees, palms facing forward, on either side of an open doorway. Imagine the classic “Hands up” pose and rest your forearms and palm on the door frame. Slowly step forward through the door with one foot, until you feel a stretch in your shoulders and chest. Hold this pose for 30 seconds, then step back, relax and repeat.

3. Child’s Pose. Kneel down and sit on your heels (modify this position if you have sensitive knees). Extend your hands in front of you as you slowly bend forward, bringing your stomach to your thighs. Stretch your palms to the ground in front of you as you gently rest your forehead on the floor or mat. Breathe into the pose and allow your body to relax.

JOURNEY TOWARD FITNESS , UNIQUELY

Six surprising ways to change up your workout

BY FRANCES DEESE

As exercise enthusiasts readjust from pandemic-induced gym closures to the reopening—and grand opening—of old and new gyms and exercise facilities, it’s no secret that the Triangle offers a multitude of unique fitness options that may just spark a desire to change up your routine. Why not give these workouts a try?

CONCIERGE FITNESS

Stepping into a gym can feel intimidating. Fitness Unscripted and TRX Freestyle co-founders Paul Baron and Elizabeth Gaddy wanted to change all of that. Baron is a former U.S. Marine who completed 19 Ironman finishes and has a Ph.D. in human movement science, as well as certifications from the National Strength and Conditioning Association, American College of Sports Medicine, CrossFit and TRX. Gaddy, who has a Bachelor of Science degree in nursing, is a certified TRX instructor who has completed a Sandman Triathlon and multiple 5K and 10K races.

Both co-founders wanted to create a fitness concept that addressed the intimidation and overall environment of a typical gym, so they started customizable group concierge fitness classes. Designed for all ages and fitness levels, the classes utilize suspension straps, sandbags and kettlebells. A large number of classes are offered outdoors, presenting an exciting deviation from the norm, and a mobile fitness option is also available for events and parties.

“We aim to offer fitness with flair, and the ability to spice up your sweat sessions,” Gaddy says. “As we begin the new year, remember, fitness is a lifestyle. To be successful you need to set goals and create a plan that is sustainable and consistent.” Learn more at fitnessunscripted.com and trxfreestyle.com.

ROW, ROW, ROW

Rowing has emerged as a popular low-impact option on the Triangle fitness scene—and for good reason. It safely exercises 86% of your muscles, according to Row House Raleigh Midtown General Manager Scottie Helm. Classes at this Midtown East facility are not spent entirely on rowing machines, but also feature free weight movements and stretching. A Polaroid wall displays photos of class participants achieving milestones, which enhances the studio’s culture of encouragement and support. Classes allow for all ages to experience a unique team challenge that encourages participants to keep moving and believe in their strength. Learn more at therowhouse.com/location/ raleigh-midtown

PAGE 64: TRX straps can be used anywhere to create a challenging workout.

PAGE 66, TOP: Paul Baron and Elizabeth Gaddy are the co-founders of Fitness Unscripted and TRX Freestyle.

PAGE 66, BOTTOM: Row House simplifies access to rowing workouts.

PHOTOS ON THIS PAGE, PAGE 64 AND THE TOP OF PAGE 66

PAGE 66

BY NIETO PHOTOGRAPHY

PHOTO AT THE BOTTOM OF

COURTESY OF ROW HOUSE

ACCEPT AND EXPRESS

Dancing is often overlooked as an effective way to incorporate exercises that target different parts of the body, while also increasing mental wellness. Prior to opening Express & Release Therapeutic Dance, which is based in Durham but serves the Triangle, founder Gabrielle Rivero envisioned a resource that would encourage people to accept and express their emotions.

“Starting as children, we are told to contain ourselves—to contain our emotions, to not cry or express our anger; to have control over ourselves and our emotions,” she says. “While this language creates a society that is quiet and well-behaved, it also forces us to disconnect from our bodies, and become numb to ourselves and our surroundings. Through movement we are able to release stress, emotions, toxins (through sweat) and pain from our bodies. Our bodies were created to move.”

Rivero’s words speak for themselves, but she has followed through by achieving her mission to create a space where people can experience a physical and emotional connection. She offers workshops, retreats and one-on-one sessions. Her classes provide not only technical information on dance, but also ways to express emotions and release stress. Learn more at expressnrelease.com

THE ‘ANTIGYM’

Six Foot Fit’s founder Brenna Doyle wants to make it clear that her gym is not anti-fitness, anti-wellness or antihardworking. Her mission is to offer fitness classes that are noncorporate and nonjudgmental; experiences that aren’t the “same old” fitness routine you’ll find just about anywhere. “Six Foot Fit will help you stay physically fit and mentally focused,” Doyle says. “You can surround yourself with amazing people who truly care about each other.”

THIS PAGE: Fitness Unscripted classes are designed to "spice up your sweat sessons."

OPPOSITE PAGE, TOP: Row House classes offer a culture of encouragement and support.

OPPOSITE PAGE, BOTTOM: Six Foot Fit classes are noncorporate and nonjudgemental.

PHOTO BY NIETO PHOTOGRAPHY

PHOTO COURTESY OF ROW HOUSE

PHOTO BY MASH PHOTOGRAPHY

Doyle and her team have sought to create an inclusive community where all are welcome, regardless of their fitness level or ability. Located in Cary and Apex, Six Foot Fit also offers a large number of classes outdoors, which packs in extra vitamin D. This bright and positive vibe transcends the fitness aspect by encouraging laughter and fun. For example, you can even participate in a “Family Feud” class.

The mental focus component of Six Foot Fit’s group fitness classes is at the company’s core—and not forgotten. The ability to make friends while working out, Doyle says, “feels powerful inside and out.” Learn more at sixftfit.com

THIS PAGE, TOP AND BOTTOM: Rowing safely exercises 86% of your muscles.

PHOTOS COURTESY OF ROW HOUSE

OPPOSITE PAGE: Six Foot Fit strives to offer a large number of classes outdoors.

PHOTO BY MASH PHOTOGRAPHY

THREE PILLARS

When incorporating different movements in a workout, the question often becomes, “Where do you begin?” SPENGA puts equal focus on what it views as the three essential pillars of group fitness—spin, strength training and yoga—via 60-minute group fitness classes. With locations in Raleigh, Apex and Chapel Hill, SPENGA features aromatherapy and DJ-inspired beats to create a positive and refreshing atmosphere. SPENGA’s mission is, “All the burn, without the burnout.” Learn more at northraleighnc.spenga.com.

WORK, REST, REPEAT

Located in Raleigh’s Warehouse District, MADabolic takes a “work, rest, repeat” approach to training, guided by science

and technology. “MAD” stands for momentum, anaerobic and durability. Momentum results from fusing energy and endurance, and gradually building the workout’s pace. Anaerobic is all about taking that power and coupling it with speed. Durability combines strength and stamina.

MADabolic’s classes begin with a detailed explanation of each training session, followed by intentional warmups tailored to specific workouts. Each session features different combinations of work-to-rest periods. Goals include torching body fat, increasing strength and promoting lean muscle mass. Outside of these goals, MADabolic’s mission is to create a culture that produces a group of go-getters. Learn more at madabolic.com

The instructors and trainers running all of these fitness programs would probably agree that there is no wrong way to go about exercising when a positive attitude and commitment to wellness is present. As 2023 begins, why not switch things up? Transform your fitness routine into a new chapter that will lead you to an inspiring and unique way to express and surround yourself with positivity.

Spice up your workout, take a three-pillar approach and simply be open to trying something new. No gym required.

BELOW: Six Foot Fit founder Brenna Doyle helps class participants stay mentally focused during their workouts.

PHOTO BY MASH PHOTOGRAPHY

SQUARING UP GENETIC TESTING

From

BY KURT DUSTERBERG

When you hear the term “genetic testing,” what comes to mind?

For some, it means learning about their ancestry. For others, it’s the key to a healthy pregnancy. And then there are those who rely on the data to discover their risk of cancer. The applications of genetic testing vary from satisfying your curiosity to understanding how your DNA can prepare you and your family to confront serious medical conditions. The key is knowing what various DNA testing providers have to offer.

Anyone interested in learning where their ancestors came from and what kinds of personal traits they have inherited can tap into services like AncestryDNA and 23andMe. While those resources can provide some medical insights, they should not be confused with clinical work such as prenatal/newborn screening, diagnostic testing and carrier testing. These procedures can influence a person’s choices about health care and the risk, management and treatment of disorders.

PRENATAL AND NEWBORN

Emily Hardisty, MS, CGC, is a clinical professor and coordinator of genetic counseling services with the University of North Carolina Department of Obstetrics & Gynecology. She works with women and families who are pregnant or planning a family to determine what genetic testing may or may not be appropriate based on their needs and values. Screening for cystic fibrosis, spinal muscular atrophy and inherited hemoglobinopathies, such as sickle cell disease, are universally recommended. “Diagnosing in pregnancy doesn’t lead to any treatment or cure, but it is information that can give the family time to wrap their mind around what is going on and have some time to adjust during the pregnancy so that they can be better prepared at delivery,” she says.

Most of the testing to determine risk of a pregnancy involving a physical or genetic difference present at birth

involves a combination of blood tests and procedures that require a sample from inside the uterus. In general, such cases are limited to 2%–3% of pregnancies. “The American College of Obstetricians and Gynecologists recommends that all pregnant people be offered carrier screening to see if they are carriers for certain recessive genetic conditions, that if both parents are carriers, would indicate a risk to the pregnancy,” Hardisty says. “It also recommends that all pregnant people should be offered the option of screening in pregnancy to evaluate for the risk of Down syndrome and other chromosome differences.”

HEREDITARY CANCERS

Cancer detection also relies on genetic screening. Dr. Lisa Roberts, MD, is a gynecologist and the medical director of the Hereditary Care Center in Raleigh. Her practice provides risk assessment, genetic counseling and genetic testing for patients who have high-risk factors for inherited genetic mutations associated with cancers. The most common of the cancers are breast, ovarian, uterine, colon, stomach, prostate, melanoma, renal, thyroid and lung.

The screenings can be helpful to people who have a family member with a genetic disorder, but no features of the disorder themselves at the time of testing. “When we’re seeing a patient for a routine visit or even a new patient with a problem visit, family histories become a very important part of the screening questions,” says Roberts, who has offered the genetic counseling services for 10 years. “It can not only help that patient understand their own risk, but if we do identify their risk is elevated for certain cancers, we can be much more proactive in offering increased surveillance to try and catch cancers earlier. Potentially the treatment involved could be less involved and extensive.”

She points out that the presence of a mutation means only that the person has an increased risk of developing cancer, compared to the risk relative to the general population. The knowledge from the risk assessment, regardless of the outcome, can serve a positive purpose. “It’s all about empowering yourself with information,” Roberts says. “That might be the game-changer for somebody to decide: I’m going to start eating a healthy diet, get rid of the processed food, start exercising. Just simple things that can make a big difference in somebody’s life, not just with cancer risk.”

TO TEST, OR NOT TO TEST

Genetic testing is not recommended for everyone. Only those with a pressing medical concern should seek a professional assessment. “Potentially, we can test for many, many things. Dealing with that amount of information is overwhelming sometimes, and some people respond with a lot of stress and worry,” Hardisty says. “Absolutely, if someone has a concern about something that is in their family—whether that’s going to

be impactful to their health or their future pregnancies—they really should request a referral to a genetic counselor or another genetic professional who can assist them with navigating what testing is most appropriate for them.”

For cancer screenings, Roberts agrees that there should be a medical concern before seeking testing. For example, she recommends a screening for anybody with a first-degree relative under the age of 50 who has breast cancer. “The average person doesn’t need to get a consultation if they don’t have a family history,” she says. “If you have several cancers, or rare cancers like pancreatic and ovarian, you should get tested.”

For many years, genetic testing was expensive and limited in scope. Today, it is far more affordable and often covered by health insurance plans. “The cost of testing has dropped dramatically over the last 10 years,” Roberts says. “When we first started out, the charge patients were seeing on their

insurance explanation benefits was as high as $3,000 or $4,000. That same lab is now offering a more extensive panel of 48 genes for $249.”

Hardisty has seen similar improvements in her 20 years of counseling. “When I started, we had a few methods for screening for Down syndrome and other chromosome differences, and we could do single-gene carrier testing,” she says. “But genetic testing was much more expensive and less affordable than it is now. The idea of being able to test for 500-plus conditions at the same time, affordably, was incredibly foreign at the time. Testing for one gene would have been thousands of dollars.”

If you’d like to locate a genetic counselor near you, visit findageneticcounselor.nsgc.org. For more information about hereditary cancers, visit hereditarycarecenter.com and click on “Family History Tool.”

THE LIGHTER SIDE OF DNA

BY KURT DUSTERBERG

Genetic testing has a variety of applications, but it is important to understand the difference between testing for genetic mutations and participating in direct-to-consumer DNA tests, such as those offered by 23andMe and AncestryDNA.

Professional genetic counseling services provide insights into specific health conditions and risks, while at-home genetic tests reveal a broad range of health, ancestry and lifestyle information. The at-home kits typically cost between $59 and $350 and require nothing more than a saliva sample to start the process. According to a 2019 Pew Research Center survey, close to 15% of adults in the U.S. have used a mail-in service.

With more than 13 million customers, 23andMe supplies two types of reports:

an ancestry profile of DNA lineage with other bits of family history, and an individual health report that includes insights into health predispositions, carrier status traits, wellness and ancestry.

“Our Customer Care team is on hand to support our customers with inquiries about surprising results,” says 23andMe Vice President of Research Joyce Tung, Ph.D. “These individuals undergo extensive, months-long training and are highly trained in interpreting the product—both health and ancestry reports—and [they] speak with customers about their possibly life-changing genetic results,” she says. “However, it’s also important to note that we recommend that anyone who receives a positive result or has questions about their results should visit a health care provider for further consultation and confirmatory testing.”

AncestryDNA, with more than 18 million profiles in its database, focuses specifically on estimating genetic ethnicity and finding family connections through a list of DNA matches. The service also uses chromosome markers to suggest whether someone is prone to dozens of specific traits, such as sun sneezing and hair thickness. The revelations are ideal for curiosity seekers. “After my daughter and I linked our Ancestry.com accounts together, I was very surprised about my lifelong notion that I was introverted,” says Liz Neely, who visits her Apex-based daughter regularly. “The extroverted trait proved to be a big surprise. Another shocker was that I’m inclined to be a risk taker. This one truly made me take notice. My daughter and I spent quality time comparing our similar and opposite genes. It was an exciting evening.”

GENEALOGY-INSPIRED TRAVELS

BY MARILYN JONES

I walked along Postgatan Street from Gothenburg Central Station toward the waterfront in Gothenburg, Sweden. Through an arcade lined with cafes and shops, across busy intersections and along cobblestoned streets, I strolled along—taking in my surroundings, trying to pick out what might have been here in 1885 when my great-grandmother emigrated to America and made this walk as a 19-year-old on her own.

I have been fascinated with my heritage since meeting Paul Blomquist, a Swedish cousin, when I was 12 years old. Over the years, I heard about Johanna Mathilda Johansdotter and her future husband— my great-grandfather, Carl August Hammerlund—and how they emigrated to America.

Several relatives, especially Karen Hammerlund Lukas, who wrote the book “Field of Stones: A Peasant Family’s Journey From Sweden to America,” aided me in my desire to learn about my ancestors. My research took me along different avenues as I studied other Swedish relatives I discovered via my Ancestry.com account. I also uncovered Viking ancestors.

I went a step further by having my DNA tested. Many companies are providing this service. I chose 23andMe. In addition to physical descriptions and medical predictions, I learned about my heritage.

I wasn’t surprised to learn that I have 45.2% British and Irish ancestry. My Scandinavian ancestry was specifically Swedish, at 30.9%. Broadly, northwestern European was a 14% match and Switzerland was an 8.8% match. Each entry is broken down into finer points, leaving little to decipher in the report.

My goal was always to visit Sweden, because I knew the most about this faction of my family. I chose to explore Scandinavia, where my not-so-distant relatives once lived—and still do—by sailing with Viking Cruises via its Viking Homelands itinerary. Stops included Sweden, Finland, Norway, Denmark, Germany and Poland.

I met my cousin, Jenny Blomquist, her partner, Timmy, and their infant son, Sam, in Stockholm for lunch and a tour of Old Town. We talked about family and how our ancestors were sisters—hers staying in Sweden, mine emigrating to America. And here we were, more than a century later, connecting as only relatives can.

My journey also led to a better understanding of the Vikings, those Scandinavian seafaring warriors who raided and colonized vast areas of Europe from the 9th through 11th centuries. While in Aalborg, Denmark, I visited a reconstructed Viking farm on the outskirts of Fyrkat, the hometown of Viking King Harald “Bluetooth” Gormsson. My guide,

dressed in Viking gear, explained that pagan Danish, Norwegian and Swedish warriors undertook these raids because of a combination of factors, ranging from overpopulation at home to the relative helplessness of victims abroad. Their existence profoundly affected European history. These organized bands of warriors would negotiate the seas in their longships and hit-and-run mount raids at cities and towns along the coasts of Europe. On land, they were independent farmers, but at sea, they were raiders and pillagers.

Nearby is the Fyrkat Viking Fortress, built by King Harald “Bluetooth” Gormsson in 980 A.D. It is said to be one of the oldest ring fortresses in Denmark. A fifth exists in Sweden. Inside the rampart, the locations of houses and roads marked in white offer a visual of what was there centuries ago.

Our last stop was Lindholm Hoje, an ancient burial site with more than 700 gravesites. Inside the nearby museum, artifacts discovered at an archeological site conveyed the lives of its Viking inhabitants. Villagers used the cemetery from approximately 400 to 1000 A.D. It was preserved by shifting sands that covered the hills, and was discovered in the 1950s.

On a lovely cruise in the Baltic and North Seas, I found a little of myself in Scandinavia’s land, people and history. Learn more about Viking’s Homeland cruises at vikingcruises.com.

OPPOSITE PAGE

Gdańsk, Poland, is known for the amber found along the Baltic Sea and its beautiful historic center

THIS PAGE, LEFT TO RIGHT

Knowledgeable guides offer insight into the Vikingecenter Fyrkat homestead.

A row of timbered Hanseatic warehouses colorfully line the quay in Bergen. The area is a UNESCO World Heritage Site.

PHOTOS BY MARILYN JONES

AT RAVENSCROFT, students prepare to soar in a learning environment that values community, collaboration, and strong social bonds. By sharing their diverse individual experiences and then rising together, Ravenscroft students become creative thinkers, capable doers, and thoughtful leaders—ready for the real world and eager to make it better.

Visit INFO.RAVENSCROFT.ORG

RAVENS SOAR TOGETHER

BOUNTIFUL BERRIES

Açaí [ah-sah-ee] remains a top superfood trend

BY MELISSA WISTEHUFF

Widely touted as one of nature’s most nutritionally dense superfoods, the açaí (pronounced ah-sah-ee) berry primarily hails from the Brazilian Amazon rainforest, since it can only grow near the equator. This nutrient-rich, deep purple–hued berry has been used for medicinal purposes for thousands of years and is rich in antioxidants—a substance that helps delay or prevent heart disease, cancer and other ailments. Açaí berries are also known to boost the immune system, fight inflammation and prevent infections. Piled, mixed or blended with a heap of other succulent toppings, açaí berries create healthy meals that taste like desserts, establishing them as a delicious and nutritious superfood trend that is here to stay.

BERRY GOOD

Açaí berries grow from a clump of branches that sprout beneath the fronds of Central and South American palm trees. Each thin branch contains hundreds of small, round fruits, as if strung like beads on a necklace. The berries resemble blueberries, but are deeper in color and hard as a rock. A traditional population of people known as the ribeirinhos, who live along the rivers of the Amazon delta, pick the berries by hand. They harvest and prepare them the same way they have done it for centuries—by shimmying up the long trunk of the tree and cutting the bunches from the top of the palm with a blade. Each palm tree is capable of producing over 40 pounds of fruit per year.

Because the berry is hard, it isn’t palatable in raw form and must be soaked in water to soften the flesh. The ribeirinhos must remove the large pit, or seed, before the berries can be consumed. Once they harvest the açaí into baskets and trucks for commercial use, the berries must be produced or frozen no longer than 24 hours after they have been picked.

By the time the berries reach local supermarkets, they have most likely been pureed for the freezer section, or converted into a powder for use in capsules, candies or juice.

COMING TO AMERICA

Until the late 21st century, very little was known about açaí berries outside of South America. According to City Bowls, a chain of health food cafes based in Alabama, legendary coach and founder of Brazilian jiujitsu Carlos Gracie realized the tremendous health benefits of the açaí berry during the 1970s, and introduced an açaí/banana blend as part of his recommended nutrition plan for athletes. This became known as the “Gracie Diet.” His healthy smoothie bowl began making its way to the Brazilian masses.

Açaí’s rise to popularity in the U.S. can be credited to brothers Ryan and Jeremy Black and their friend, Ed Nichols— three American surfers from California who were introduced to the açaí bowl during a 1999 vacation in Brazil. According to a May 9, 2022 Forbes article, Ryan Black, also a former pro football player, tried an açaí bowl during that 1999 vacation. In 2000, he, his brother and Nichols founded SAMBAZON, a company based in San Clemente, California that makes and sells açaí-based foods and beverages. Throughout the course of the next 10 years, SAMBAZON pioneered the process of certifying organic açaí with the U.S. Department of Agriculture, opened an açaí processing center, built a second factory and, in 2010, opened the first SAMBAZON Açaí Bowls retail store in Cardiff-by-the-Sea, California. With the help of Instagramworthy social media pictures, açaí bowls quickly achieved widespread demand. Now a breakfast staple, açaí can be found on menus at juice bars, smoothie cafes, gyms and food trucks (like Buoy Bowls, a Cary Living Diamond Award winner).

ORDER UP

It’s easy to make your own açaí bowls and smoothies at home, but there are a few stipulations to consider. First, those photogenic bowls beautifying your social media feeds are piled high with a copious assortment of healthy—yet sometimes expensive—ingredients, often resulting in a grocery tab that surpasses the cost of buying a professionallymade açaí creation.

Second, although açaí recipes have many health benefits, the calories and sugar content in those additional toppings add up quickly.

Third, juice bars and smoothie cafes typically offer specialized protein powders customers can add to customize their bowl or smoothie.

The good news is, when creating an açaí bowl, anything goes.

PAGES 82–83

Açaí berries resemble blueberries, but are deeper in color and hard as a rock

PAGES 84–85, TOP

The açaí palm is a species of palm tree in the genus Euterpe.

PHOTOS

BY BRASIL2/GETTY IMAGES

OPPOSITE PAGE, BOTTOM Juicekeys’ Blueberry Bliss.

PHOTO COURTESY OF JUICEKEYS

CREATE YOUR AÇAÍ MASTERPIECE

BY MELISSA WISTEHUFF

Açaí bowls are considered a superfood for good reason: They are packed with vitamins C, A, E, B1, B2 and B3; and loaded with magnesium, potassium, calcium, fiber and antioxidants. They also happen to be low in sugar, creating the ultimate healthy mashup.

Choose from countless toppings and ingredients when making your own açaí bowls and smoothies. All of these accoutrements boast a host of benefits; however, some contain a significant number of calories, rendering the bowls tasty, yet potentially counterintuitive to your diet.

Some of the most popular açaí bowl toppings include:

• Bananas

• Strawberries

• Blueberries

• Peanut butter (and other nut butters)

• Granola

• Chocolate or cacao chips

• Coconut flakes

• Chia seeds

• Pomegranate seeds

• Oats

• Nuts

Want to make your own açaí bowl at home? Kelly Young, owner of Juicekeys in Raleigh, shared this recipe for you to try.

JUICEKEYS AÇAÍ BOWL

3.5-ounce packet of frozen açaí Granola

Pinch of cinnamon  Fresh fruit for toppings Directions

banana

Blend the frozen fruits and pour the mixture into a bowl. Top the mixture with granola, a pinch of cinnamon, and fresh fruit of your choice.

HOW DOES DIET AFFECT MY HEALTH AND FITNESS GOALS?

Much of our success in achieving health and fitness goals comes down to what we eat. For weight loss success you may have heard that “abs are made in the kitchen,” or that “70% of weight loss success is nutrition.” These statements, while broad and generic, are somewhat accurate.

People often become dependent on fad or popular diets to lose weight and feel “healthy.” The pitfall of these programs is they address weight loss, but not necessarily overall health— and are not often sustainable long-term. Once the eating strategy of a diet becomes too difficult to sustain, it often results in frustration and rebound weight gain, which can have detrimental health effects.

No matter what diet strategy you employ, energy balance (ingesting fewer calories than you expend) is the key to success in any of the diets out there. Most use the removal of a food group or enjoyable foods to decrease caloric intake. This is the primary reason diets can fail, and often are not optimally healthy. The reality is, if you simply pay attention to serving sizes and your daily habits, you can experience the same success without feeling deprived.

Learning the truth about nutritional misinformation is the key starting point to eating for health. Listening to your body and observing the results of what you eat is paramount to making a lasting dietary change. Small changes that evolve over time can lead to permanent changes, which ultimately help maintain health, weight loss and sanity.

We are available to help you understand the ins and outs of these diets, and help you develop your own nutritional strategy. Remember, if it isn’t sustainable, it won’t be successful.

WHAT IS THE MOST EFFECTIVE WORKOUT?

This is a commonly asked question in the fitness world. The answer is simple: It’s the workout you will actually do consistently that will be the most effective. However, you need to have a goal before you can determine which workout will be most effective in helping you achieve the desired results. Maybe it’s strength training, boot camp or running. Yoga has tremendous benefits as well. Boot camps cover a wide variety of modalities. But if you won’t do it, or if it isn’t done with the right intensity—or you don’t do it often enough—then it can’t possibly be “the most effective.”

How long should the most effective workout be? About 30–40 minutes is a fair answer, but it really depends on the mode of exercise you choose. “Most days of the week” is an answer with caveats as well. Strength training has become the new “best all-around” answer for a lot of fitness professionals, but it’s not always the right option. “I walk every day,” is a popular answer for many people as well. But before the variety of advanced modes of transportation we now have, humans walked everywhere out of necessity, so it may not be enough to get the body to an “expected” level of health. Running has tremendous cardio-respiratory benefits, but does it build adequate strength? We’ve heard many people say they travel a lot or don’t have gym access. Gyms don’t always provide superior workouts. Body weight exercises and other fitness accessories provide more than adequate workouts. For example, TRX straps allow for incredible workouts no matter where you are or what your fitness level may be. There isn’t one most effective workout. That’s where we come in: to help you create a successful fitness strategy that fits your goals, lifestyle and schedule.

Contact us today! We’ll help you determine: • How many workouts you should do per week. • How long your workouts should be. • If running and/or walking is enough. • If strength training is enough. • The best options if you don’t want to sweat. • How to work out if you travel and don’t always have gym access.

Raleigh Neurosurgical Clinic, one of the Southeast’s largest private neurosurgical group practices, has served the Triangle community for more than 65 years. The clinic now also operates the brand-new Raleigh Neurosurgical & Spine Surgery Center at 5241 Six Forks Road in Raleigh. This ambulatory surgery center (ASC) features one operating room and two procedure rooms for neurosurgery and pain procedures, as well as a dedicated and experienced staff of spinal surgeons and specialists who offer the highest quality neurosurgical and spine care in the area.

Why consider ASC outpatient surgery? It can often be done in a minimally invasive way that causes less tissue disruption and minimizes muscle dissection, while accomplishing the same goals as older, more invasive techniques. ASC outpatient surgery is also substantially less expensive for patients and commercial payers than surgeries completed in hospitals. As a result, Raleigh Neurosurgical & Spine Surgery Center—which is fully licensed, certified by Medicare and accredited by the Accreditation Association for Ambulatory Health Care—offers high-quality surgical services at a great value to the community.

“We, as a practice, believe that it is our responsibility to serve our patients with the most advanced and cost-effective surgical techniques possible, and this ASC will allow us to continue to serve the greater Raleigh community with the highest quality neurosurgical and spine care,” says Raleigh Neurosurgical Clinic President Dr. Kenneth Rich.

Raleigh Neurosurgical Clinic was not only the first team in the Triangle to embrace navigation and robotics in cranial and spinal surgery, but they continue to be one of the only groups in the area to use these critically important technologies. By using devices such as ExcelsiusGPS® from Globus Medical (the most advanced neurosurgical robot in America) and ARTIS icono from Siemens (the latest imaging device for intravascular procedures), Raleigh Neurosurgical Clinic surgeons continue to provide the most advanced and accurate surgical techniques for patients. Consider the many benefits of having spinal surgery at an ASC like Raleigh Neurosurgical & Spine Surgery Center, where surgeons demand the greatest precision and control available, and feel strongly that their patients deserve it.

Brandon Burnsed, M.D. Russell Margfraf, M.D., Ph.D. Andrey Belayev, M.D.

Takanori Fukushima, M.D. Robert Allen, M.D. Laith Khoury, M.D. Timothy Garner, M.D. Kenneth Rich, M.D. Lars Gardner, D.O.

Raleigh Neurosurgical Clinic providers, left to right:

• There are 1.6 to 3.8 million sports- and recreation-related concussions annually.

• High school football accounts for more than 60% of sportsrelated concussions.

• Approximately 53% of concussions go unreported.

• An athlete who sustains a concussion is 4-6 times more likely to sustain a second concussion.

• 1.5 million Americans suffer from traumatic brain injury (TBI).

Darcy D. Dane, DC, DACNB

Certified Chiropractic Neurologist Assistant Professor of Clinical Neurology Owner, Carolina Brain Center

DO YOU HAVE LEAKY GUT?

If you suffer from a chronic health condition and have been researching how to improve your health, you may have heard of leaky gut. If that conjures up an unpleasant image of gut materials leaking in to your bloodstream, you are not far off. Leaky gut happens when contents from the small intestine spill into the sterile bloodstream from a damaged or “leaky” gut wall. This contamination of the bloodstream by digested foods, as well as bacteria, yeast and other pathogens, is often the foundation for chronic inflammatory and autoimmune health disorders.

Leaky gut is referred to as increased intestinal permeability in scientific research and is increasingly being recognized as a common underlying factor in most inflammatory symptoms and disorders. As our body’s largest immune organ, the gut powerfully influences the rest of the body. Importantly, this includes the brain. Current scientific studies link intestinal permeability with inflammatory bowel disorders, gluten sensitivity, celiac disease, Crohn’s disease, type 1 diabetes, depression, anxiety, psoriasis and many other chronic conditions.

Given what we know about the connection between gut health and immunity, it is vital to include a gut repair protocol in the treatment of inflammatory and autoimmune disorders. Repair of leaky gut begins with understanding why it developed in the first place. Reasons for leaky gut can include over-the-counter or prescription medications, antibiotic use, toxin exposure, hormonal changes, food intolerances, poor diet and others. After root causes are identified, a leaky gut protocol can help you improve your health, relieve symptoms, boost energy, make you happier, and clear your brain fog. Ask our office for advice on improving your overall health through a personalized leaky gut evaluation and treatment plan.

Susan D. Denny, MD, MPH Certified Functional Medicine Physician, Carolina Total Wellness

Have you ever found yourself struggling with bridging the gap between where you physically are and where you want to be? Do you find yourself preloading the “can’t” phrase (because you’ve been told that’s just how your body is)?

Whether it’s time to “raise a raquet” or “unleash the power of your swing,” Miller Concierge PT can provide that platform. We want to harness your desire for the game you love by eliminating pain and improving your body limitations, balance and awareness. Along with being the solely contracted partner with Carolina Country Club, we have been able to help over 200 new patients this year.

A big part of our physical limitations are actually not structural—they are functional. At Miller Concierge PT, it is our job to change your perception of injury and pain. We aim to liberate your situation, not help you suffer comfortably. If dysfunction is suspected, we design an effective treatment plan based on your diagnostic criteria and specific needs.

If you are frustrated with taking pain medications, or have been told you need an MRI or surgery, let our board-certified orthopedic specialist or certified TPI (Titleist Performance Institute) specialist at Miller Concierge PT be your first line of defense! Book your appointment today!

106B Lake Boone Trail, Raleigh, North Carolina 27608 ⅼ 984.322.1940 ⅼ millerconciergept.com

Treatments to Trim and Slim Your Post-Pandemic Body

Meredith Harris, NP, Owner and Founder of New Life Aesthetics

so many nonsurgical options to trim and contour our bodies, how do you know what really works? If you are like the millions of Americans have suffered from weight fluctuations and changes in your body during the COVID-19 pandemic, you may be wondering what treatments safe and yield favorable outcomes. Beyond diet exercise there are a few noteworthy treatments the nonsurgical world of aesthetic medicine that help you trim and slim your body.

Coolsculpting Elite, the most advanced cryolipolysis treatment, works by killing fat cells. For decades, has been understood that fat cell death occurs at higher temperature than death of other important cellular structures like that of your skin. Once soft fat of your abdomen, thighs, arms, chin or is drawn into the comfortable applicators of Coolsculpting Elite device, the fat temperature slowly lowered until fat cell death occurs. Over four to eight weeks following treatment, you will notice slimming in the diameter of the treated area. comfortable and customizable treatment allows

you to immediately resume normal activities and has a very low risk of side effects.

CAN I REVERSE THE SIGNS OF AGING WITH NONSURGICAL OPTIONS?

QWO (collagenase clostridium histolyticum-aaes) is the first and only FDA-approved, noninvasive treatment for cellulite dimples. This treatment requires three office visits, during which cellulite dimples are injected with an enzyme that destroys the fibrous septae responsible for pulling the skin down toward the fat, causing the appearance of dimpling. Once the treatment series is complete, QWO is thought to have permanent results.

of crepey skin. The repetitive use of infrared light heats the tissue, which stimulates collagen and elastin to promote a smoother, tighter canvas.

As we age, the layers of the face, beginning with our bone structure, change significantly. Bones lose volume and ‘sink’ inward. In doing so, temple, orbital and nasal hollows form, the cheeks flatten, the upper lip thins, and the jawline loses its definition. Above the bone, the fat distribution changes, and facial muscles strain the skin that lies above.

Kybella is a customizable injectable that targets areas of diet-resistant fat. Most commonly used in lower face jowl fat and the double chin, the results from Kybella are not only permanent, they are also impressive, with very few side effects.

Finally, once you’ve treated the fat or cellulite, you may be left with lax, loose skin that will need to be addressed. SkinTyte is a very safe, effective and comfortable treatment that promotes tightening

Understanding how your face ages is the key to choosing effective restorative treatments that will leave you looking naturally refreshed. Addressing bone and deep soft tissue loss is best done through the artful use of volume replacing soft tissue fillers. These fillers, made of the same hyaluronic acid that plumps youthful skin, are placed at varying depths to address loss of bone and deep fat, which occurs with aging.

Addressing muscular strain in both the upper and lower face will reverse the appearance of being mad or sad, and will soften the wrinkles caused by the strain of these muscles on the skin. For the past 20 years, Botox cosmetic has been the most sought-after, safe and effective anti-aging treatment. With a few small injections, you will look naturally refreshed.

New Life Aesthetics is owned by nurse practitioner, national trainer and key opinion leader Meredith Harris. Alongside Heather Shelton Roberts, BSN, RN, this dynamic duo offers 20 years of aesthetic medicine experience.

New Life Aesthetics is

by nurse practitioner, national trainer and key opinion leader Meredith Harris. Alongside Heather Shelton Roberts, BSN, RN, this dynamic duo bring 20 years of aesthetic medicine experience.

New Life Aesthetics 5816 Creedmoor Road, Suite 103B Raleigh, North Carolina 27612 919.521.8282 | newlifeaesthetics.com

The information on this page is provided by the advertiser mentioned above.

5816 Creedmoor Road, Suite 209, Raleigh, North Carolina 27612 ⅼ 919.521.8282 ⅼ newlifeaesthetics.com

owned

You may have brushed or flossed your teeth and looked down to see pink or red in the sink and wondered why? What causes bleeding gums, and is it really a big deal? Brushing too hard can cause irritation and subsequent bleeding; however, bacteria and plaque are often the culprits. Bleeding, a common sign of periodontal (gum) disease, eventually leads to bone loss and diseased gums, undermining the foundation of healthy teeth. Although healthy gums don’t bleed, a little pink in the sink doesn’t necessarily mean you are in imminent danger of tooth mobility or advanced problems. However, you should pay attention to this tell-tale sign and know your options for tackling the issue.

• Eradicating bleeding can be as simple as seeing your dentist for regular cleanings, coupled with a good oral care routine at home.

• When calculus (dead plaque) is detected below the gum line, scaling and root planing with anesthesia may be recommended. This treatment removes harmful debris, stops bone loss and facilitates healing.

• Conservative alternative therapies are available at North Raleigh Periodontics, including noninvasive hydrogen peroxide delivery systems for eradicating harmful subgingival bacteria, or biofilm, that normal brushing cannot reach.

• Targeted antibiotic therapy is another alternative, and is indicated for some types of bacteria that are resistant to scaling and root planing.

• Occasionally, laser-assisted periodontal surgery may be necessary to effectively treat inflammatory debris and repair damaged bone. By creating new attachments, our advanced technology means that procedures are more comfortable with less bleeding and require little to no downtime.

While a little blood in your sink may be remedied by regular professional cleanings and improved oral hygiene routines, it’s comforting to know that other excellent options now exist to give you a healthy, pink-free smile.

Dr. Macon Singletary Diplomate of the American Board of Periodontology North Raleigh Periodontics

IS A SLEEP STUDY

SOMETHING I SHOULD CONSIDER?

Parkway SleepHealth Centers is one of the only private, locally owned sleep practices in the area and has served the Triangle community for 18 years. It features a physician office, CPAP department and sleep center, as well as an experienced team of sleep professionals who offer the highest quality care in the area.

Why consider a Parkway sleep study? It may be time for one if you often have difficulty falling or staying asleep, you snore, or someone has told you that you stop breathing or gasp while sleeping, or if you struggle to function during the day because you are so tired. Parkway offers appointments in a quicker timeframe, is more comfortable, and is substantially less expensive for patients than studies completed in hospitals. As a result, Parkway SleepHealth Centers, which is certified by the American Academy of Sleep Medicine, offers high-quality sleep services at a great value to the community.

“As proud members of our community, we care about Triangle families because we are a Triangle family. We exist to help people build healthier lives by providing compassionate care at a fraction of the price of the hospital,” says Parkway SleepHealth Centers President Brandon Giegling.

Giegling, President Parkway SleepHealth Centers

Brandon

WHAT IS THE MYELLEVATE PROCEDURE?

MyEllevate is the invention of Beverly Hills plastic surgeon Dr. Gregory Mueller. It is a specially engineered suture device, which helps elevate and correct muscle bands and drooping neck structures with minimal incisions. It is combined with liposuction and often radio frequency tightening devices to improve the contour of the aging neck.

It can be performed under local anesthesia, perhaps with a mild sedative. It takes about 1–1.5 hours and requires 3-4 days of recovery.

Results usually take a few months to be fully appreciated. Not all patients are good candidates, especially those with excess skin. Like everything in plastic surgery, results vary, but a majority of patients see significant improvement. It is about one-half the cost of an open neck lift.

1112 Dresser Court, Raleigh, North Carolina 27609 ⅼ 919.872.2616 ⅼ drglennlyle.com

Dr. Glenn Lyle, M.D. Raleigh Plastic Surgery Center

WHAT EXACTLY IS HALOTHERAPY?

You had me at halo.

Halotherapy, also known as salt therapy, comes from the Ancient Greek word “halo,” meaning “sea salt.” The healing power of salt has been sought after since ancient times, since its anti-inflammatory and antibacterial properties reduce congestion, sanitize and open the airways. Salt also emits unique ions that are known to increase energy, well-being and resistance to illness.

Now you can experience Halotherapy before, after, or between luxurious spa treatments here at Woodhouse Spa North Hills. Enjoy a 45-minute session in our tranquil Salt Room, which features a wall of stacked, pure Himalayan salt blocks. An adjustable ventilation system (halogenerator) circulates salt micro-particles through the air.

The use of salt rooms is popular among people who suffer from anxiety and depression. In studies of 45-minute sessions, patients have reported improved mood, mental performance, sleep, and lower levels of stress.

Salt rooms are also known for respiratory benefits, including dissolving blockages in the airways and lungs, clearing the sinuses and allowing for deeper breathing. Halotherapy has been credited with helping cold and flu sufferers. In addition, it has been found to relieve the symptoms of asthma, allergies, and even COPD.

Call or visit our website to book your Halotherapy session today.

Sonal Patel, Owner

Newly opened in November 2022, Woodhouse Spa is North Hills’ newest luxury spa. Our HydraFacial Deluxe, therapeutic massages and signature services such as our Holistic Body Detox are only the beginning of the vast array of treatments available.

4204 Six Forks Road, Suite 102, Raleigh, North Carolina 27609 | 919.755.8111 | northhills.woodhousespas.com

IS IT SAFE TO STRAIGHTEN MY

TEETH WITHOUT

DENTAL SUPERVISION?

The idea of “mail order” orthodontics is convenient, but not entirely safe for your teeth. The delivery of aligners to your door skips a key step in the process—the exam by a doctor. A dentist or orthodontist should oversee movement of your teeth to ensure that teeth, gums and bone are healthy before and during treatment; otherwise tooth damage—or even loss— is possible.

Dr. Keyser is a board-certified orthodontist and Raleigh native who completed seven years of dental and orthodontic training to provide you with the most comprehensive care. Come see us so you can Live Life Smiling!

106 Lake Boone Trail, Raleigh, North Carolina 27608 | 919.782.2119 | keyserortho.com 937 Old Knight Road, Knightdale, North Carolina 27545 | 919.266.2118 | keyserortho.com

IS SUNLESS TANNING HEALTHY?

Wellness comes in all forms. At Oak City Sunless, we believe what you put on your body is just as important as what you put in it. Our luxury sunless tanning solutions are free of parabens and gluten, are odorless, are PETA–approved, are formulated with Eco-Certified DHA and are made with ingredients sourced locally in the USA.

Oak City Sunless is an award-winning concierge sunless tanning company serving the entire Triangle. Randi Milroy, a multicertified tan tech and sunless tanning trainer with almost 20 years of industry experience, is just one of our highly educated and experienced spray-tan technicians who can blend the perfect tan for you!

Raleigh-Durham-Chapel Hill areas ⅼ 844.SPRAYTN ⅼ oakcitysunless.com

Randi Milroy

Oak City Sunless

Dr. Mary Morgan Bitler Keyser, DDS, MS Board Certified Orthodontist Buckthal Keyser Orthodontics

HOW CAN A PSYCHIATRIST HELP MY CHILD?

If your child is suffering from an emotional problem or disorder such as ADHD, anxiety or depression, this may require outside help from a child psychiatrist. Addressing these problems sooner, rather than later, increases your child’s chance of success.

A psychiatrist is a medical doctor with special training and skills in the prevention, diagnostics and treatment of a wide range of behavioral problems and mental illnesses. He or she may recommend a treatment plan that involves just your child, or the whole family, and medication and/or behavioral-therapy that can decrease negative behaviors. A child psychiatrist also acts as an advocate for your child with other doctors, school professionals and agencies.

3900 Browning Place, Suite 201, Raleigh, North Carolina 27609 | 919.787.7125 | raleighpsych.com | admin2@raleighpsych.com

WHAT IS A SALT CAVE?

Our Himalayan salt cave was created eight years ago with the intention of promoting total body wellness. Himalayan salt is the purest form of salt on the planet, offering 84 different trace minerals, which benefit the body in many different ways.

This form of salt contains negative ions, which combat the positive ions that ravage our bodies daily through electronics and environmental pollutants.

Himalayan salt is wonderful for upper respiratory conditions, allergies, asthma (both adult and childhood), certain skin conditions, hypertension, stress, weakened immune systems and other related conditions. Himalayan salt is sedative by nature, so sit back, relax and take in the salt … breathe.

6801 Falls of Neuse Road, Suite #130, Raleigh, North Carolina 27615 ⅼ 919.870.0700 ⅼ skinsense.com

Angela Padgett, Owner Skin Sense

Dr. Zev Zingher, M.D. Raleigh Psychiatric Associates

The truth is, anyone can benefit from an assisted stretch. At StretchLab, we work with people of all ages and lifestyles to help improve their flexibility, mobility and overall quality of life. No two bodies are the same, so neither are our stretches. Using our 3D body scanning tool, MAPS—which measures your mobility, activation, posture and symmetry— our highly trained Flexologists are able to customize every session to a person’s specific needs and goals. This way, whether you want to touch your toes, avoid injury or improve recovery, your assisted stretches will be tailored to you so you can experience the benefits your body needs.

2920 Sherman Oak Place #120, Raleigh, North Carolina 27608 | 919.636.4147 | stretchlab.com 12646 Capital Boulevard #124, Wake Forest, North Carolina 27587 | 919.263.4757 | stretchlab.com

Ada Gonzalez, PT StretchLab Co-owner

DANCING IN THE LIGHT

BY JANICE LEWINE | PHOTOS BY ALISHA CLEVELAND

CHASTA HAMILTON LIFTS UP OTHERS FROM LIFE LESSONS LEARNED ON—AND OFF—STAGE

Chasta Hamilton’s most striking feature is her smile. Wide and radiant, it emanates a joy that is contagious. At age 37, she has plenty of reasons to smile—she has already achieved what many take a lifetime to do. Not only was Hamilton a Park Scholar at North Carolina State University and director or choreographer of 35 community theater shows, she’s also a two-time book author, nonprofit founder and president, TEDx speaker and Goodmon Award recipient. The Triangle Business Journal named Hamilton to its prestigious “40 Under 40” list in 2014 and a “Future Star” in its 2016 “Women in Business Awards” feature. Many of these accolades are attributed to her work as founder and CEO of Stage Door Dance Productions, which she launched in 2009. The company now serves 700 students at its Brier Creek and Lake Boone Trail locations in Raleigh.

Everything was not always rosy for Hamilton. Born and bred in the eastern Tennessee town of Mohawk, she lost her father when she was only 2, and her mother seven years later from cancer. A divorce and miscarriage strained her adult life. The COVID-19 pandemic wreaked havoc on her business, not long after she made the momentous decision to exit the wildly popular world of competitive dance. Yet Hamilton persevered. As part of the healing process, she wrote “Handle the Horrible,” in which she recounts not only the heartbreaks, but also the victories that keep her smiling.

You experienced loss at an early age. What was that like for you? The loss of both of my parents in my childhood was horrible and very atypical. As a parent now, I’m realizing that was an exceptional circumstance. My mom’s sister, Cheryl, retired from the Air Force and moved back to Tennessee to finish raising me. The collective community of eastern Tennessee is a great example of the power of humanity. When I opened

the studios, I wanted to bring metro sophistication alongside that hometown feel. That’s something the staff and I take very seriously: How can we make each person feel seen? That goes a long way.

How did being a Park Scholar at NCSU lead you to a career in dance?

I started a pursuit as a lawyer in college but realized it wasn’t my thing. I started dancing when I was 2—it’s always been a part of me. I was freelance teaching at different studios and choreographed musicals, but I wasn’t sure of the direction that it would take. In my senior year, I directed the Sightless Rhythm Tap Project at the Governor Morehead School for the Blind. I had gotten grant funding for it so I was able to buy the school tap shoes and put on a show. The joy that dance gave them showed me that I could take this art and we could change the world with it. So, in retrospect, it was that whisper of the entrepreneurial spirit.

You were 22 years old when you opened your studio. How did you have the confidence to do that at such a young age?

I was clearly overly confident. There was no question that we would fail. I taught at different studios, but there was nothing about any of them that truly felt like what I could create, and what I held close to my heart from my hometown. I loved those experiences, but it also taught me that I could carve my own space in the market, which I wasn’t very good at, at first. It was a learning process.

THIS PAGE AND OPPOSITE PAGE:

The Architect Bar & Social House features a spacious area for dancing with plenty of seating all around.

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The cozy Green Light Room is accessed via a bookshelf in the northwest corner of the bar

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In your first book, “Trash the Trophies: How to Win Without Losing Your Soul,” you describe the reasons your studio exited competitive dance. What was the biggest motivator?

The bar’s location offers splendid views of downtown Raleigh

We competed from 2009–2015. We were successful but not hypercompetitive. If students were winning, they were leaving to be trained in a more competitive environment. If they were losing, they felt

they weren’t being challenged enough. It made everything feel derailed. We replaced our competitive team with an intensive training program. The dancers are learning to use their art for a greater purpose, and they perform throughout the year for the community. What I love about the program is our philanthropic benefit show, which we named last year as our “Movement & Meaning” show. The students fully produce it and earn money to get their routines into the show by fundraising. They have raised $70,000 since 2017 for a variety of nonprofits like Global H20, Me Fine Foundation, Frankie Lemmon School & Developmental Center, Comfort Zone Camp, Pretty In Pink Foundation and GiGi’s Playhouse. Everything we’ve donated toward represents some of our community’s story.

Tell us about your own nonprofit, Girls Geared For Greatness. I founded Girls Geared For Greatness in 2018. It’s a training series designed to empower and inspire girls ages 7–18, locally and nationally. Initially an extension of Stage Door Dance Productions, it quickly gained momentum and is now its own 501(c)(3) nonprofit organization. This year, the Intensive Training Program Dancers at Stage Door Dance Productions are going to fundraise to build the Future is Female Fund at Girls Geared For Greatness, which will award enrichment

grants so females can achieve their passion and pursuits. We do a lot of leadership training, but I wanted the impact to take action. This fundraising initiative will culminate with our benefit show on April 29 at Stewart Theatre at NCSU. We anticipate that we’re going to be able to start awarding grants toward the end of summer 2023.

Your second book, “Handle the Horrible: Change. Triage. Joy.” radiates positivity, especially for young women. Why did you decide to write it?

I wrote it as a coping mechanism during those darkest moments of the pandemic. As women, we hold back on our stories because they make us feel vulnerable, but our stories are our power. After experiencing so much loss, I realized that it’s better to lean into our truth. Especially because I work with female youth, I see that struggle of authenticity. The pressures [of social media and the pandemic] have really taken a toll on their mental wellness. This is a time to carve a better space in society. The helpers are emerging.

You recently took part in the State of the Girl event in Raleigh. What did you discover?

We had representatives from organizations like InterAct and Girls on the Run, and North Carolina First Lady Kristin Cooper came.

We had gathered letters from girls in middle and high schools in our community asking them, “What do you feel is the state of the girl?” and the responses were alarming. All of these issues about the gender gap, social media … It was a conversation about how can we, as adult leaders, take this knowledge and better lead our female youth. It was so empowering, and we’ll continue to do more.

Tell us about your family.

I’m married to John, who’s from Raleigh. Our son, Sebastian (“Bash”), was born in 2021 and we have a dog, Elvis.

What do you do to relax?

I enjoy traveling, but I’ve created this life that I really do love. It’s relaxing in itself.

You’ve accomplished so much. Do you have other goals?

My personal dream is to have a very peaceful, passionate, rewarding life. But my larger scheme dream is helping future leaders understand what they’re capable of. Right now, I’m sitting in the founder/CEO role but I’ve stepped back from teaching. I’d like to open up leadership opportunities for our staff who have been with us a long time. I want us to create great dancers, but above that I want to make sure we’re creating amazing humans. That’s going to last so much longer.

POST-PANDEMIC MENTAL HEALTH

BY SAMANTHA GRATTON

HOW TO RESTORE AND REBOUND AS ROUTINES RETURN TO NORMAL

As we cross into the new year, it’s healthy to set goals—from achieving physical fitness markers to making progress at work. (How about that raise?) But several years of navigating life during a pandemic has taken a toll on our mental health. Many are feeling fatigue and burnout, making it necessary to reprioritize what’s most important by putting our mental health first.

THE PANDEMIC’S IMPACT

The pandemic forced people across the world to pivot and adapt to new norms at a moment’s notice. With each day seeming tentative and uncertain, many went into survival mode—abandoning predictable routines. After more than two years of living in this state of stress, the average person cannot simply flip a switch and move on. As we add processes and routines back into our daily lives and strive to feel more stable, our mental health may require extra attention and support.

“Anxiety and depression, I would say, are the absolute two biggest things that I’m seeing,” says Becky Jorgenson, a licensed clinical mental health counselor and supervisor at Mosaic Counseling Center in Cary. “Things are coming back to what we considered ‘normal.’ There’s this term that a number of people are throwing out. It’s called ‘FONO.’ Replace the fear of missing out—now it’s the fear of normal.”

How does FONO play out in our post-pandemic lives? Processes and activities we used to do with ease feel scarier, since we have been away from them for so long.

Why does it feel overwhelming or tiring to navigate things we used to do regularly pre-pandemic? “It’s re-learning everything that they’ve already learned, and that’s really, really scary,” Jorgenson says. “I see a lot of people who will say, ‘Why am I having to re-learn this? Why am I so scared of this thing that I already did all the time?’”

J orgenson, who has experienced this feeling in her own life, adds that overcoming FONO takes time and effort, and might also require reconsidering the things you do and don’t want to return to. I f you also feel this way, you’re not alone. Jorgenson says a lot of clients feel like they are the “only one” struggling, which

may cause them to feel more anxiety about social engagements and, unfortunately, lead to feelings of further isolation and loneliness.

NORMALIZE AND REBUILD

“We’ve become more self-conscious of how we are seen by others,” says Kelly Harrison, a licensed clinical mental health counselor and marriage and family therapist who is also a certified eye movement desensitization and reprocessing (EMDR) therapist, and owner of RDU Counseling for Change in Raleigh. At the beginning of the pandemic, loneliness stemmed from the isolation caused by lockdowns. Now, she says it has evolved as we ask questions about our relationships such as, “Are these people really going to be there for me? How do they feel about me?” That social anxiety causes some people to retreat instead of rebuild those connections.

“ Part of therapy is, we normalize their experience,” Harrison says. The pandemic was a global trauma, meaning that everyone, including therapists, were simultaneously going through some of the same things. By relating to and normalizing their experiences, Harrison was able to help her clients work through some of that trauma.

“We’ve all lost something,” Jorgenson says, adding that while many of those losses may never come back, we can support each other by empathizing with one another and validating what each of us experienced—as friends, family, neighbors and co-workers. “Validation is one of the most beautiful things we can do when someone presents their own vulnerabilities.”

COPING STRATEGIES

Once we recognize these fears, anxieties and pains, it’s important to take care of them. During the pandemic, we all had to find ways to cope. For some people, that meant gardening or writing music, whereas others, unfortunately, turned to substance abuse or addiction to numb the pain. Replacing unhealthy coping mechanisms with positive habits and activities is part of the healing process. Members of the mental health community “are there to help

START EARLY

If your child or teenager is struggling from pandemic-related depression, anxiety or other mental health challenges, Dr. Zev Joel Zingher, MD, of Raleigh Psychiatric Associates focuses on helping younger patients make incremental improvements that result in long-term, transformative changes by helping them navigate social and academic challenges. “I’m here to help your child succeed,” he says.

Zingher’s treatments include play therapy, psychodynamic therapy, cognitive behavioral therapy, family therapy and psychopharmacologic treatments. Learn more at raleighpsych.com

Looking for ways to promote positive thinking in your kids? Coming out of the pandemic, Taryn Crimi—a mother of four, personal development coach and owner of Chapel Hill–based Limitless Children— observed recurring themes and struggles among her clients regarding self-love, identity and finding fulfillment. These observations made her wonder: “Instead of waiting to become an adult, what if you were given these tools as a child?”

Crimi decided to create Limitless Children, an app offering mindful resources for children and parents that also includes a collection of stories designed to help children overcome negativity and feel empowered toward achieving their goals. Learn more about the app at limitlesschildren.com

Zev Joel Zingher, MD

Raleigh Psychiatric Associates

them identify and process [unhealthy coping strategies] so they can find new ways of coping,” Harrison says.

Being mindful, exercising, eating healthy, getting an appropriate amount of sleep, trying diaphragmatic breathing and practicing gratitude are healthy coping strategies Harrison recommends. “Self-care is really taking care of what’s going on on the inside of me,” she says, adding that we must ask ourselves questions like: “How do I take care of that and not just try to stuff my feelings or ignore them? What do I need?”

S olutions vary, depending on the person. Maybe it’s taking a nap or going for a long walk; having coffee with a friend or reading a good book. It might mean scheduling time for yourself or setting up an appointment with a counselor.

“A lot of women don’t take that time to care for themselves,” says Erin Bircher, a licensed mental health counselor, licensed clinical addiction specialist and owner of Foundations4Change in Cary.

She observed that many people who spent all their time during the pandemic caring for the needs of others—or taking on challenges one day at a time—lost touch with pastimes that once filled them up. Bircher prompts clients by saying, “Look back 10 years, five years, a year. What are the things that you used to do that you enjoy, and do any of those things still apply?”

Megan Sumrell, a Cary-based time management expert who is the CEO and founder of The Pink Bee, was asked while at the park one day with her daughter what she did for fun and realized she didn’t know how to answer that question. Sumrell now coaches women on how to be proactive, present and purposeful. “You’ve got to carve out 15 minutes a day and, from there, work toward more of that—that time just for you. That will look very different for different people,” she says. “It doesn’t need to be booking a five-day spa trip. It’s finding time in your existing schedule when you are not in service

to others, hustling or checking something off on your list.”

FINDING SUPPORT

“Our mind and our body—they’re not separate. They feed off of each other” Bircher says. “We have to take care of all the different components.” If your coping strategies aren’t getting your mental health in the right place, it’s wise to seek out support. “If someone is questioning whether or not they need to find a counselor or therapist, they probably do,” Bircher says, adding that it’s important to screen a therapist to ensure he or she has the right expertise for offering the help you need. “If you don’t think it’s a good fit, you should not continue to see that person,” she says.

If you don’t have an existing relationship with a counselor or therapist, Bircher advises asking trusted friends for recommendations. Seek out someone who is licensed, and find someone who makes you feel heard and understood—not judged.

TURN BY TURN

RALEIGH MUSICIANS AUTUMN BRAND AND DANIEL COOK DELIVER A NEW SPIN ON AMERICANA SOUNDS

BY BRYAN C. REED | PHOTOS COURTESY OF THE ONE EIGHTIES

There’s a reason they call it a creative process. But for many artists, reinvention is often a daunting proposition—easier said than done.

For Raleigh musicians Autumn Brand and Daniel Cook, it was the dissolution of their acclaimed alt-country band New Reveille that forced them to take a unique look at how they would approach making music, and where those explorations might take them.

After New Reveille succumbed to a series of setbacks—including a bankrupt label, personnel changes and a global pandemic—Brand and Cook wasted no time deciding to carry on with a new project. But it took longer for the duo to discover what that might look like.

“We were writing stuff that was all over the map, and trying to zero in on ‘What is this?,’” Cook recalls. “We decided we’re not goingto worry about whether or not these songs sound like they should live on the same album.”

To wit, the band’s first two singles clearly demonstrate their willingness to embrace sonic departures. “Dead Star Light,” a revised version of a song originally written for New Reveille, is a wistful ballad buoyed by swells of synthesizer, strings and pedal steel, before rising to a pleading chorus that feels like a distillation of earnest folk and dynamic pop. Its follow-up, “No King,” fuses the band’s Americana roots to a driving disco beat. But despite their obvious differences, the songs are united by the duo’s knack for fluid melodies that burst into powerful choruses. It’s a thrilling combination that almost didn’t happen. “A lot of the time we overthink it,” Cook says. “We almost didn’t release ‘No King.’”

LAYERING UP

After operating within New Reveille’s more rigidly defined sonic parameters, it took a bit of self-discovery for The One Eighties to embrace their eclecticism. It was a learning experience, too.

In crafting “Dead Star Light,” the duo had to subtract elements before adding new ones to reshape the song. Its early demos were recorded in a more traditional Americana treatment, with New Reveille in mind. “At first I was like, hell no, I can’t be a lead singer,” Brand says. “I don’t have a country-sounding voice. I truly was like, ‘I am not meant to sing this song.’”

So, Cook says, “We just started muting stuff.” Brand re-recorded the vocals in her own style, then the duo re-recorded and rearranged layers to make it into what would suit their new outfit.

In that rearrangement process, Brand recorded, then re-recorded, hundreds of layers of violin to bring the song to life and give it a fullness that a more spartan, if traditional, country arrangement wouldn’t offer.

“We get carried away with everything we do,” Cook says. “We had to free ourselves up to do that creatively at first. We were thinking, we can’t do that, but yeah we can. We can record a whole orchestra instead of just one fiddle part.”

EMBRACING THE MIRAGE

As Brand and Cook work to finish a full-length album for a spring release, they continue to broaden the notion of what The One Eighties can be. Unreleased—and some unfinished—tracks offer new facets of the band’s sound. “Cinnamon” leans into the elegant folk that “Dead Star Light” introduced, while “Two Jet Planes” steers the band

into more of an indie-rock territory, bringing Cook’s electric guitar to the fore. Another as-yet-untitled track, still in its demo stages, features prominent synthesizers recalling ’80s pop and new-wave.

“Some people would look at it like, you’re trying to put a square peg in a round hole,” Cook says. “But no. The art to it is what you do with it. The creative process a lot of times is trying to connect dots. How do we take this one thing and relate it to this other thing [when they have] nothing to do with each other. And when you manage to do that, something just happens. You just found something new.”

Taking the time to explore those possibilities, the duo has set the stage for a promising debut album that highlights the search for new ways to communicate musical ideas. According to Brand, roughly 85% of the songs were recorded in the band’s studio, with external input coming from session musicians, including Nashville stalwarts like drummer Fred Eltringham (whose credits include drumming for Sheryl Crow, Kacey Musgraves and Tears For Fears, among others), pedal steel player Allyn Love, and bassist Mark Hill; as well as local players including bassist Casey Toll, drummer Nick Baglio and keyboardist Charles Cleaver.

“All the songs have the same elements,” Brand says. “We’re just mixing them around.” Acoustic instruments complement synthesizers. Densely layered strings frame plaintive melodies. Pedal steel glides across all of it. There are common threads, for sure, but the freedom to push against the boundaries of genre, and even against the previous limitations of the duo’s own experiences, have transformed The One Eighties into an act ever in search of something new, no matter how intangible it might be.

At this point, Cook says, the duo is content not to have a clear idea of what the next song will sound like. It’s not about achieving a well-defined vision. Instead, he says, “It’s more like you see something on the horizon that you’re chasing, and it feels like a mirage sometimes. You don’t know its definition yet, you don’t know exactly what it looks like—but you kind of see it, and you know you saw it.”

And with The One Eighties, Cook and Brand are embracing the creative process, the search for whatever that mirage might be.

DOWNTOWN RALEIGH’S HIDDEN TREASURE

BY MARIO BOUCHER | PHOTOS BY JOSH MANNING

Raleigh has a secret room accessible through a bookcase at a downtown bar. Upstairs at The Architect Bar & Social House, a giant arrow in the skylight points the way to a lounge where visitors can chill with family and friends. The main room is spacious with an area for dancing and various events, with seating all around.

The bookcase in the northwest corner opens to reveal The Green Light, an architectural office transformed into a cozy room with its own bar, rusty décor, low-light ambiance and cocktails to

intrigue every taste. With only 30 seats and no standing room, The Green Light intimately allows for a relaxing and enjoyable atmosphere.

“We are committed to the guests—the people visiting here—because we want them to enjoy their time,” says host Jason Mitchell, who recommends that visitors RSVP their spot, especially on weekends. “We cater as much as we can. You can come and celebrate a special event like a birthday, or just get together with someone.”

The Green Light has caught the attention of national publications. “That

little room has gotten more accolades than anything I’ve been involved with,” says owner Jon Seelbinder, who was born and raised in North Carolina and moved to Raleigh in 1999, then worked in the hospitality business while studying industrial engineering at North Carolina State University. “It was very unique when I first looked into it. I had a vision that I wanted for the bar, especially with the history of the building.”

Built in 1922, it contained a few surprises—which Seelbinder encountered during the renovation. “We pulled

away the Sheetrock and insulation, and discovered windows that had been covered for many years. We ripped the bones off the walls and created something that had a synergy with the historic buildings in the neighborhood.”

Seelbinder opened The Architect Bar & Social House in January 2012 and added The Green Light in September 2013. “I love designing and furnishing a new business, and with The Architect Bar, the interior look gave me a lot of ideas,” Seelbinder says. “It was fun to create The Green Light into a vintage yet timeless room.”

The downtown area was undergoing new development, and change was in the air. “I wanted to embrace and elevate the bar scene with a DJ in a cool old building that has modern touches,” he says.

The COVID pandemic proved to be one of Seelbinder’s biggest challenges, forcing him to temporarily close his doors and go into debt for the first time in order to weather the storm. “I’ve had to work hard to come out, post-COVID. I used the time to refresh the look of the bar and keep it up to date.”

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THIS PAGE AND OPPOSITE PAGE: The Architect Bar & Social House features a spacious area for dancing with plenty of seating all around.

Green Light is a cozy room accessed via a bookshelf in the northwest corner of the bar

bar’s location offers splendid views of downtown Raleigh

TAKING CARE OF BUSINESS

Seelbinder takes pride in providing his staff with opportunities to gain experience on the job, and promoting people like Monte Williams. “I really appreciate that [Seelbinder] gave me a chance to learn and become manager,” Williams says. “That’s the way Jon is; he treats people with respect.”

Mitchell admires the way Seelbinder oversees a variety of circumstances. “It can be customers disagreeing with something or people having one too many,” he says. “He comes in and just takes care of it in a calm manner.”

Over the past decade, The Architect Bar & Social House has hosted over 400 events. “People have gotten married here,” Seelbinder says. “We flip the room for the reception and then flip it again for dancing.” There is a splendid view no matter where you sit, he adds, with large, open windows overlooking downtown Raleigh.

Whether patrons are hosting a birthday, an engagement party or a company event, The Architect Bar & Social House provides catering and other services to help make the event memorable. “We have a whole catering service that can take care of

whatever you need for that special night,” Seelbinder says.

At The Architect Bar, patrons enjoy craft cocktails and brews with fresh local ingredients and a seasonal menu. An in-house mixologist can create customized cocktail menus for any occasion. “It’s a fun place to work, with something going on every night,” Williams says.

Seelbinder just renewed his lease until 2031, so he and The Architect Bar & Social House will stick around for a while. “I love it here and plan to entertain in downtown Raleigh for a long time,” he says.

Seelbinder also owns Virgil’s Cocktails & Cocina, Little City Brewing + Provisions Co., The Merchant NC and, soon, The Yard at 701 Glenwood Avenue. The Yard will feature an upfitting of a building already on the property, along with the addition of 15–20 repurposed shipping containers that will house several bars and hangout areas.

Call 919.833.4949 to inquire about general information and private events at The Architect Bar or The Green Light. Text The Green Light at 919.699.5256 for seating. Learn more at architectbar.com .

Town & Country

REGULAR EVENTS

Subject to change, here is a list of events regularly taking place at The Architect Bar & Social House.

MONDAYS: Amateur comedy night

TUESDAYS: Open mic night

WEDNESDAYS: Salsa nights, with a class followed by dancing

THURSDAYS: Single games night, followed by karaoke night

FRIDAYS AND SATURDAYS: Popular DJs

What the Financial Industry Doesn’t Want You to Know

By Jacob Tolley

Imagine you’re at the store buying milk.

You look in the refrigerator and see 6 gallons that are exactly the same. Same company. Same ingredients. Same everything except all 6 gallons have a different price. If you are buying milk for you and your family, would you buy the cheapest gallon, or one that is more expensive?

Now, imagine you don’t know how or don’t feel comfortable buying your own milk. You’re at the store, but instead of going in, you have someone buy the milk for you. If that person is compensated or incentivized by the price of milk that they buy, which gallon do you think they pick? The cheaper gallon, or the one that is more expensive?

Now replace that gallon of milk with a mutual fund, and you will start to understand what I consider a major black eye for the financial services industry.

Mutual funds, like milk, are a manufactured product. The raw ingredients of a mutual fund are typically stocks and/or bonds. These raw ingredients are packaged up, given a name and price, then distributed.

But here is where it gets not-so-transparent. Our industry is not eager to tell you that there are many different prices for the exact same fund, and the one you own may not be the cheapest. If you have money invested in a 401(k), IRA or other investment account, you need to know that this is, unfortunately, extremely common.

So, if you replace the gallon of milk with a mutual fund, and the person buying your investments is compensated or incentivized by the price of the mutual fund they select for you, which one do they buy? The cheaper one, or one that is more expensive?

The good news is, this can be avoided and does not have to be common practice.

If you’d like to learn more about mutual funds, their fees or what has been bought for you, give us a call for a friendly review with no obligation. We just want you to get home with the best gallon of milk.

Tolley Financial Group is a local, privately owned advisory firm specializing in simplifying a confusing industry and doing what’s in our clients’ and investors’ best interests.

Text “Book” to 919.747.9698 for a free copy of “Mutual Funds Exposed.”

Tolley Financial Group

7101 Creedmoor Road, Suite 123 919.747.9698 tolleyfinancialgroup.com

Jacob Tolley

BY ELLIOT ACOSTA | PHOTOS BY JOSH MANNING

Bryan Ramos came to Raleigh in pursuit of a motocross career. When life pivoted him away from those ambitions, Ramos put his motocross fearlessness and drive into opening an auto repair shop—at age 19. He later transitioned into the construction industry and started his own business once again. It was through constructing other people’s restaurants that Ramos decided he may as well just build his own.

At first, Ramos envisioned opening a straight-forward, fast-casual fried chicken restaurant. But inspiration led him down a different path. He teamed up with a co-owner, Grease Melgar, to create a dining experience that would break away from the typical Raleigh restaurant. Since he had grown up in a community where the patio served as the epicenter of social life, Ramos focused on securing a space that would allow him to create that same experience for diners. Inspired by frequent visits to Miami, Ramos planned to surround his restaurant with lush greenery and saturate the atmosphere with a tropical party vibe to transport diners to the shores of South Beach. His search for the perfect patio led him to North Raleigh’s Poyner Place, where he found a space featuring a sprawling patio.

FLAVOR FUSIONS

El Patio’s tropical ambience isn’t the restaurant’s only attention-getter. Reimagined classics and fusion dishes marry Latino flavors with Japanese techniques—a reflection of some of the culinary concepts Ramos discovered during his travels. But in order to offer such eclectic entrées, Ramos knew he had to find the right chef.

Chef Juan Camilo Espana initially presented dishes more akin to his fine dining background, but his willingness to shift culinary gears to a fusion concept made a big impression on Ramos. For months before Ramos opened El Patio’s doors, his team traveled to other cities, researching dishes and collecting inspiration for the restaurant’s menu.

Their research led to a diverse mashup of dishes. One features a playful interpretation of classic steak frites—a Brazilian-style grilled steak served alongside fried yuca (instead of fries). El Patio’s version of bandeja paisa—a hearty traditional Colombian dish consisting of sofrito, chorizo, fried pork belly, eggs, rice and an assortment of other elements—is presented with modern touches. Time-honored Latino dishes are transformed by stuffing tempura shrimp, bacon and cream cheese into a maki-

style sushi roll, and topping each piece of sushi with lomo saltado—a Pervuian stir-fry consisting of steak, tomatoes, onions and french fries.

While Latin sushi rolls might be outside of some diners’ comfort zone, Ramos urges guests to have an open mind. “Our vision is that the mix of flavors will be an explosion of flavor in your mouth,” he says.

Ramos is upfront that El Patio doesn’t represent any particular country’s cuisine. “I like to clarify with people: Don’t expect

BANDEJA PAISA

Grandma’s Pinto Beans with Pork Sofrito are served on the same plate with Colombian chorizo, fried pork belly, grilled skirt steak with chimichurri sauce on top, white rice, a green mixed salad with El Patio’s special cilantro aioli, fried egg, corn arepa, avocado and green plantain tostones, or sweet plantain maduros.

In Colombia, this traditional dish varies depending on the region. El Patio Bar and Grill takes it to a different level

INGREDIENTS FOR GRANDMA’S PINTO BEANS

2 cups of pinto beans

1 carrot

1 white onion

DIRECTIONS FOR GRANDMA’S PINTO BEANS

Cook the beans with the vegetables for 45 minutes. When they are soft, lower the temperature and add the pork sofrito.

INGREDIENTS FOR PORK SOFRITO

8 ounces of green onion

8 ounces of bacon or pork belly

4 ounces of ketchup

2 Roma tomatoes, diced

DIRECTIONS FOR PORK SOFRITO

In a pan, cook the pork to extract its fat. Cook the chopped onion on the same fat. When it changes color, add the diced tomato and ketchup. Reserve the mixture and add it to the beans.

FRIED COMPONENTS

Cook these components using your preferred frying method:

Pork Belly (chicharrón)

Apera (grill it if preferred)

Tostones (or sweet plantains) Colombian chorizo

PUTTING IT ALL TOGETHER

Assemble the beans with the pork sofrito and the fried components to create the final entrée.

a dish from your country [to be prepared] the same way, because you’re going to be disappointed,” he says. “You’re going to be trying something different, with our tweaks.”

Ramos feels at home here in the Triangle. “I’m so grateful to be in Raleigh,” he says. “In the last 10 years you can see a lot of changes in Raleigh, and I feel like I’ve been part of that growth. … Raleigh is ready. for different and new stuff.”

PAGES 126–127: El Patio offers a South Beach, Miami vibe. THIS PAGE: A member of the kitchen staff prepares a meal.

CAMP GUIDE

Now’s the time to make summer camp plans for your kids. Beginning in February, spots start to fill up quickly. Track-out camps and after-school programs are also offered by many of these businesses and schools. Check out our guide to find a summer, track-out or after-school experience your child will love.

Note: Camps that advertised in the January/February issues of Midtown or Cary Living are listed first, highlighted and include a brief description.

Balance Martial Arts

3007 Village Market Place, Mor risville 919.463.9833 balancemartialarts.com

Balance Martial Arts offers fulland half-day weekly camps. See the website for camp fees and sessions. If applicable, take advantage of the sibling discount. Early drop-off and late pickup are complimentary.

Cary Ballet Conservatory

3791 NW Cary Parkway, Cary 919.481.6509 caryballet.com/summer

Campers enjoy fun, themed camps exploring dance and crafts starting at age 3. Older kids and teens can strengthen their dance training through weeklong workshops or a ballet intensive.

Carolina Sailing Foundation

Junior Summer Sailing Camps Crosswinds Boating Center, 565 Farrington Road, Apex info@carolinasailingfoundation.org

Children ages 9–16 participate in on-the-water classes to learn basic sailing skills and have fun. Seven weeklong sessions are offered throughout the summer.

Code Zone Introduction to Game Design Using Scratch and Roblox 10251 Little Brier Creek Lane, Suite 107, Raleigh 919.307.6133 codezone.it/camps

Kids learn how to make their own Roblox game in this fun-filled weeklong camp designed for ages 8 and older.

Lune Spark Center for Creativity

3651 Green Level West Road, Suite 102, Apex 919.342.0568 lunespark.com

Lune Spark camps offer fun-packed days of arts education that cover acting, movie making, 2D animation, and drawing. Offers one-day camps (teacher workdays and beyond), track-out camps and summer camps.

Academy for the Performing Arts Track-Out Camps 844 Perry Road, Apex 919.367.7210 apanc.com/track-out-camps

Camp Oak Hill 1528 Oak Hill Road, Oxford 919.782.2888 campoakhill.org

JC Raulston Arboretum

Summer Garden Camps

4415 Beryl Road, Raleigh 919.513.7011 jcra.ncsu.edu/education/ childrens- program

Ravenscroft School

7409 Falls of Neuse Road, Raleigh 919.847.0900, ext. 2240 ravenscroft.org/summer

Rock Solid Warrior Day Cam ps 2131 E. Williams Street, Apex 919.246.6258 rocksolidwarrior.com

shineBRIGHT Camp

3675 Green Level West Road, Suite 106, Apex 919.267.6230 starpathdance.com/shinebright

Wine and Design Car y

Art Buzz Kids Camps

483 James Jackson Avenue, Cary 919.535.8695 wineanddesign.com/ calendar/ cary-nc

Code Zone

Give the gift that will keep on giving—a Code Zone class or camp! At Code Zone, you (or your child) will have fun learning tech skills—like how to design an app with JavaScript or Python, how to create a game with Roblox or Unity, and how to program robots with Spheros.

Support a local business and level up some of the most in-demand skills for the workplace! Build digital literacy, critical thinking skills, and unlock access to the IT industry.

All experience levels welcome! Future-proof your career and sign up today at CodeZone.IT!

2023 CAMP GUIDE

DINE & DRAFT

This list represents the Raleigh restaurants that have advertised with us since the start of 2023. Looking for our comprehensive Dine & Draft directory? Check out midtownmag.com/dine-draft for a detailed foodie guide to Raleigh. Here’s a snapshot of what you’ll find.

MIDTOWN PHO

424 E. Six Forks Road, Suite 105 919.747.9899 midtownphoraleigh.com

NOFO @ THE PIG 2014 Fairview Road 919.821.1240 nofo.com

OLDE RALEIGH DISTILLERY 209 N. Arendell Avenue (Zebulon) 919.208.0044 olderaleighdistillery.com

SALT & LIME CABO GRILL

BAZIL INDIAN CUISINE 6602 Glenwood Avenue 919.307.3034 bazilindiancuisine.com

CATERING WORKS 2319 Laurelbrook Street 919.828.5932 cateringworks.com

GLENWOOD GRILL 2603-151 Glenwood Avenue 919.782.3102 glenwoodgrill.com

JUICEKEYS 5011 Falls of Neuse Road, Suite B 919.980.5443 8490 Honeycutt Road, Suite 102 919.710.1109 juicekeys.com

KANDY APPLES BY K 6320 Capital Boulevard, Suite 107 984.242.0324 kandyapplesbyk.com

6006 Falls of Neuse Road 919.872.2230 saltandlimecabo.com

TAVERNA AGORA 326 Hillsborough Street 919.881.8333 tavernaagora.com

TIFF’S TREATS 421 Daniels Street 984.664.5990 cookiedelivery.com

VIDRIO

TROPHY BREWING RELEASES NEW IPA

TROPHY BREWING CO. Movin’ on Your Left

This new Hazy IPA from Raleigh’s Trophy Brewing Company is a 6.8% ABV (alcohol by volume) citrus bomb of flavor with hints of grapefruit and passion fruit. Brewed with a combination of Citra, Nelson Sauvin, New Zealand Cascade and Simcoe, this beer also contains Thiolized yeast, which leads to the abundant citrus aroma and taste.

500 Glenwood Avenue, Suite 100 919.803.6033 vidrioraleigh.com

VINNIE’S STEAK HOUSE AND TAVERN 7440 Six Forks Road 919.847.7319 vinniessteakhouse.com

PHOTO OF VIDRIO CHEF SAIF RAHMAN COURTESY OF F8 PHOTO STUDIOS

Kandy Apples by K

Kandy Apples by K started selling delicious candy apples at local markets and festivals. In April of 2019 we opened our first storefront in Raleigh, NC. We offer more than 30 different flavors and our apples come in every color you can imagine.

Kandy Apples by K started selling delicious candy apples at local markets and festivals. In April of 2019 we opened our first storefront in Raleigh, NC. We offer more than 30 different flavors and our apples come in every color you can imagine.

A visit to our shop is something you must experience. Our designer Tula Summerford provided the elegance and warmth we envisioned for every detail of our storefront.

A visit to our shop is something you must experience. Our designer Tula Summerford provided the elegance and warmth we envisioned for every detail of our storefront.

COME HUNGRY

Now Open

The Sneaky Penguin Brewery Company opened in September at 7449 Six Forks Road in Raleigh. The menu features a variety of ales, stouts and ciders—even a North Carolina–made root beer. In Wake Forest, Smith’s Smokehouse and Smoothies has opened in a more permanent location at 1318 South Main Street. Enjoy all your barbecue favorites—from brisket to pork belly burnt ends—then top it off with a dessert smoothie. Options include Strawberry Shortcake, Banana Pudding, Blueberry Cobbler and Cherry NiceCream. Biggby Coffee opened in October at 5424 Six Forks Road, and another location may be opening soon at 4208 Pleasant Valley Road We’ll keep an eye out for that.

Coming Soon

The Triangle Business Journal reported in November that a shuttered Golden Corral at 11016 Capital Boulevard in Wake Forest has been transformed into 13 kitchen suites ready to house a ghost kitchen concept called Flavor District. The spaces will operate like a food hall, with multiple tenants, but are not open to the public. Instead, tenants utilize delivery services and online ordering. Kane Realty Corporation announced plans in October for a 6,000-square-foot food and beverage destination within the North Hills Innovation District. The freestanding building will feature 15,000-plus square feet of outdoor seating. Cousins Salvador Alvarez and Joel Ibarra will open a second location of Chido Taco on Fayetteville Street in January or February.

Closing

The Triangle Business Journal reported in November that Plaza Cafe, located on the ground floor of One Progress Plaza building, had announced its closure on social media. The restaurant served breakfast, New York–style deli food, Indian dishes and coffee for 10 years.

Compiled by the Midtown staff with contributions from Triangle Food Guy Sean Lennard, who blogs at trianglefoodblog.com

FOOD HALL RENDERING COURTESY OF KANE REALTY CORPORATION

PHOTO BY DATHAN KAZSUK

PHOTO BY JENNIFER PRIMROSE

PHOTO BY DATHAN KAZSUK

Crafting a style as unique as you.

My mission is to guide my clients in finding a true and unique style that will help them feel self-confident and have a positive attitude. I strongly believe that to find your own style you need to embrace your personal journey and story.

featured in

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“HENRY IV PT. 2”

January 26–29; see the website for showtimes

William Peace University, Leggett Theatre 15 E. Peace Street, Raleigh

Join Sweet Tea Shakespeare for the third installment of Shakespeare’s “Henriad,” chronicling the ascension of King Henry V of England. Tickets are $12–$22. sweetteashakespeare.com

WINTER WEDDING SHOW

January 7-8, 11 a.m.–4 p.m.

North Carolina State Fairgrounds 4285 Trinity Road, Raleigh

Calling all newlyweds-to-be! Peruse curated collections presented by local wedding professionals in the Jim Graham Building. See the newest styles in wedding attire, sample cakes and unique reception food and beverages, and explore display booths showcasing the latest wedding trends. Purchase tickets for $15–$60 online. eventbrite.com

“COME FROM AWAY”

January 18–22; see the website for showtimes

Durham Performing Arts Center 123 Vivian Street, Durham See the remarkable true story of the 7,000 stranded passengers on rerouted 9/11 flights to Canada and the small Newfoundland town that welcomed them. Cultures clashed and nerves ran high, but uneasiness turned into trust, music soared into the night and gratitude grew into enduring friendships. dpacnc.com

BY JANICE LEWINE

Be sure to check the websites for the events listed here before you head out to ensure they are still taking place.

“JURASSIC QUEST”

January 20–22; see the website for hours Raleigh Convention Center 500 S. Salisbury Street, Raleigh Come face-to-face with dozens of life-size and baby dinosaurs in the Raleigh Convention Center. Dig for fossils, ride an animatronic dinosaur, make crafts, and discover the secrets of prehistoric sea turtles and the 50-foot megalodon. Tickets are $19–$36. jurassicquest.com

CINCH: WORLD’S TOUGHEST RODEO

January 21, 7:30 p.m.

PNC Arena

1400 Edwards Mill Road, Raleigh Saddle up for a night of action as the nation’s top cowboys compete in bareback riding, saddle bronc riding and bull riding to qualify for the Wrangler National Finals Rodeo in Las Vegas. Tickets include entry to the free pre-show on the dirt at 6 p.m. Families can meet the cowboys, enjoy pony rides, and take photos in the clown barrels and atop live bull Sonny. pncarena.com

PHOTO COURTESY OF SWEET TEA SHAKESPEARE

“SHEN YUN”

January 21, 2 and 7:30 p.m.; January 22, 2 p.m.

Raleigh Memorial Auditorium

2 E. South Street, Raleigh

Shen Yun translates to “the beauty of divine beings dancing.” Celebrate 5,000 years of Chinese music, dance and art as talented performers tell of a time when divine beings walked upon the earth, leaving behind a culture that inspired generations. shenyun.com

SHANA TUCKER: VALENTINE’S DAY BRUNCH

February 11, 11 a.m.

Wake Forest Renaissance Centre 405 Brooks Street, Wake Forest

Treat your Valentine to a jazz brunch featuring cellist and singersongwriter Shana Tucker. Her ChamberSoul style is sure to capture your heart. Brunch is catered by Cannon Catering. Purchase tickets for $60 per person online. wakeforestrencen.org

GREAT BACKYARD BIRD COUNT

February 17–20

“DON GIOVANNI”

January 27, 7:30 p.m.; January 29, 2 p.m.

Raleigh Memorial Auditorium

2 E. South Street, Raleigh

The devilishly charming Don Juan has seduced one woman too many, and on this day the tables are turned against him. Mozart’s masterpiece depicts one of the most memorable characters in all of opera. ncopera.org

“REVOLUTION: THE MUSIC OF THE BEATLES, A SYMPHONIC EXPERIENCE”

February 10, 8 p.m.; February 11, 3 and 8 p.m.

Meymandi Concert Hall

2 E. South Street, Raleigh

Enjoy a unique symphonic experience featuring guest vocalists and the North Carolina Symphony performing restored orchestrations from the original sessions at Abbey Road, accompanied by rare and unseen photos of the band projected on the big screen. Hear favorite hits, including “Ticket to Ride,” “Penny Lane,” “Get Back,” “Here Comes the Sun,” and “Hey Jude.” ncsymphony.org

VALENTINE’S & GALENTINE’S DAY LOVE STORIES & BROKEN HEARTS WALKING TOUR

February 11, 1:30–2:45 p.m.

200 N. Blount Street, Raleigh

Take a fun walking tour with your sweetheart or gal pal and hear some local stories of true love and broken hearts. Hosted by Raleigh Walking Tours. Tickets are free, but advance registration is required. eventbrite.com

Be part of a global event that celebrates feathered friends. During the four-day event, watch birds for 15 minutes or more at least once, count all the birds you see or hear within your planned time and location, and contribute your data on the Merlin Bird ID or eBird apps or websites. These observations help scientists better understand global bird populations before their annual migration. birdcount.org

SOLE MATES 5K

February 18; virtual race February 11–18 WakeMed Soccer Park 101 Soccer Park Drive, Cary Take part in a 5K or 6.5-mile race to help Soles4Souls’s global mission to wear out poverty in developing countries. Take a new or gently used pair of shoes to donate, which provides relief in many developing nations around the globe and in times of disaster. Register online. Race fees are $35–$90. runsignup.com

WINTER VOLKSFEST AND SOUTHEAST EUROFEST

February 25–26, 10 a.m.–4 p.m. North Carolina State Fairgrounds, Jim Graham Building 4285 Trinity Road, Raleigh Vroom! View vintage and modern-day Volkswagens on Saturday, followed by Audis, Volkswagens and Mercedes models on Sunday. Awards will be given for Best of Show, Inner Beauty, Best Workmanship and more. Vendors will be on site. Tickets at the door are $10 for adults and free for ages 12 and younger. southeasteuromotorsports.com

PHOTO COURTESY OF MICHAEL ZIRKLE

PHOTO COURTESY OF CHRIS CHARLES/CREATIVE SILENCE

PHOTO COURTESY OF SOUTHEAST EURO MOTOR SPORTS

ACTIVATE GOOD HOSTS FAMILY VOLUNTEER DAY

Triangle families kicked off the holiday season November 19 with child-friendly activities at Marbles Kids Museum in Raleigh as part of Family Volunteer Day, a national day of service that celebrates the power of families who volunteer together. The event was organized by Activate Good, a local nonprofit that improves the community through people-powered projects. Caregivers and kids made cards for bone marrow transplant patients, packed kits for farmworkers and prepped tree seeds for distribution.

RED BULL CHARIOT RACE THRILLS IN RALEIGH

The Red Bull Chariot Race returned to Raleigh October 15 for the first time in nearly a decade, as Moore Square played host to a wild race. Twenty local teams of four people each built and raced their own homemade chariots, and raced them in full costume, performing skits and solving puzzles along the way. The Raleigh Firebirds, a professional minor league basketball team, fielded a chariot that won the final heat of three teams with a time of 00:33.07.

PHOTO COURTESY OF RED BULL CHARIOT RACE

WALK FOR HOPE COLLECTS $790,000 FOR MENTAL HEALTH RESEARCH

The 34th Annual Thad & Alice Eure Walk for Hope raised a record $790,000 from more than 3,200 attendees at its event October 9 at the Angus Barn in Raleigh. Each year, thousands of participants come together to walk or run a 5K route to show solidarity for family, friends and community members living with a mental illness. Proceeds directly fund mental illness research at the UNC–Chapel Hill Department of Psychiatry.

PHOTO COURTESY OF FOUNDATION OF HOPE

DENIM & DIAMONDS RAISES $920,000 FOR CHILDREN’S FLIGHT OF HOPE

Children’s Flight of Hope, a Raleigh-based nonprofit that provides air travel to specialized medical care for children in need for the duration of their health care journey, hosted its annual Denim & Diamonds fundraising event on November 11. The organization raised $920,000 to support its mission and highlighted the story of one of the nonprofit’s frequent flyers: 6-year-old Ashlyn, who was diagnosed with neuroblastoma in 2020.

BY JANICE LEWINE

PHOTO COURTESY OF CHILDREN’S FLIGHT OF HOPE

PHOTO COURTESY OF ACTIVATE GOOD

—Anthony Garcia-Copian

ANTHONY GARCIA-COPIAN

SACRAMENTAL SORROW, 2021 ACRYLIC ON CANVAS 24 X 30

FROM THE COLLECTION OF DAN WOODWARD

A CONNECTION BY COLOR BY CHARLOTTE RUSSELL

Raleigh-based playwright, artist and photographer Anthony Garcia-Copian originally turned to painting to get over writer’s block. After buying a canvas and acrylic paint, Garcia-Copian put on some music, let his hand go and started to release. This release sparked not only his work as a playwright, but as an abstract artist as well.

Originally from Cuba, Garcia-Copian moved to Miami as a child. Since Cuba and Miami are both colorful places—from the people to the music to the architecture—color plays an important role in Garcia-Copian’s memory and art practice. His connection of color to place is evident in “Sacramental Sorrow,” a commissioned painting reflecting the collector and his home. By layering moss green and oxide red with yellow and blue, Garcia-Copian draws from the color and memory of the collector’s backyard, which is filled with banana trees, creating a painting that feels like the collector himself.

View more of Garcia-Copian’s work at artspacenc.org/garcia-copian-anthony.

“I paint about emotions and memory, and I write about emotion and memory as a playwright. One reflects the other.”