Purchase Area Family Magazine August - September 2023

on the cover Greater Metropolis

CVB

Kaden and Ella Steckenrider

photography by Matt Hernandez Creative

The ‘Dog Days’ Are Here!

When the temps soar above 100 degrees, I think of our dedicated delivery men and women. Hard-working USPS, UPS, and FedEx employees work long hours in the scorching heat on seemingly never-ending routes. It’s only appropriate that during the ‘dog days’ of summer, I share a tale of a dog and a mail person.

I would like to give a special thank you to my mail person. We call her “Carrie the Mail Lady”. Carrie loves our dog, Sally Ann. She affectionately calls Sally her sugar baby. Every day, whether we receive any mail or not, Carrie leaves Sally Ann mail, AKA Pup-Peroni strips, in the mailbox. As soon as Sally hears the mail vehicle coming up the road, she immediately runs to the front yard. You can hear her crying with joy (she is a girl, after all) as she anxiously awaits her pal, Carrie. If we have a package, Carrie brings it up to the house and gives our girl treats by the handful. Sally Ann gets jealous if Carrie is at one of our neighbor’s houses to deliver a package and barks as if to say “Wrong house! I’m down here!”

Even though Carrie may be exhausted most days, she is always thoughtful and kind. Show the same kindness to your delivery people. Rather than complain if something is late, simply give them a thank you. Keep an extra bottle of water or Gatorade in the fridge and offer it to your delivery person. They deserve our gratitude for their tireless work.

Visit our wonderful advertisers and check out the many activities going on during August and September. Thank you for your readership and support for PAFM, we appreciate you. Stay cool and enjoy the rest of summer!

- Cassie

P.O. Box 8061

Paducah, KY 42002 270.210.7068

admin@allgoodmedia.net

Editor/Publisher

Karen Hammond

Contributing Writers

Britt Allgood and Cassie Johnson

Advertising Sales Director

Cassie Johnson

Art Director/Graphic Design

Angie Wyatt

Advertising

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Mission Statement

PAFM is committed to providing free, accurate, and timely information to readers in western Kentucky, southern Illinois and all its communities. Our goal is to educate, inform, and enhance family life. We endeavor to support our communities by providing balanced and informative articles that spotlight nonprofits, local businesses, and events.

Purchase Area Family® is published bi-monthly by All Good Media, LLC. Advertising design and layout by Angie Wyatt. All Good Media, LLC is not responsible for any injury or harm resulting from the information or advice contained in this magazine. The articles in this issue of Purchase Family Magazine®, may not necessarily reflect the opinions of All Good Media, LLC. All subscription, editorial, and advertising inquiries should be directed to admin@allgoodmedia.net or call 270.210.7068.

By Cassie Johnson

Marching across the horizon of our cover are Kaden and Ella Steckenrider. These colonial siblings may not be counting down the days until school starts, but they are counting down to the 49th Fort Massac Grand Encampment which will be held on October 21 and 22.

Metropolis, Illinois sits on the Ohio River and is more than the “Home of Superman”. As the leaves change and the air grows cooler, this charming small town transforms into a haven of nostalgic delights. Step back in time as British, United States, French, and Indian historical reenactors gather to showcase life in the early 1700s.

“The Encampment is an incredible opportunity to witness history come to life!” Said Trish Steckenrider, Director of Tourism for Metropolis. “Every detail reflects the authenticity of the era, from the materials used to the food served.”

The dedicated reenactors have mastered their skills, ensuring that their actions and uniforms align perfectly with the past. Feeling the blasts of the cannons vibrate in your chest and hearing the rhythmic beats of drums and flutes adds to the excitement.

Craftsmen & Merchants

Explore the park's scenic paths and immerse yourself in the unique atmosphere filled with blanket and fur traders, skilled craftsmen, and bustling merchants.

“The vendors who are set up on-site will demonstrate their trades such as basket weaving and blacksmithing,” explained Steckenrider. “It’s such a neat experience to watch them and think about how daily life was like back then compared to today.”

Get ready to embark on a culinary adventure unlike any other. Instead of ordinary festival fare, indulge in mouthwatering delights such as old-fashioned chicken and dumplins, fried corn bread, and giant turkey legs. All of the foods are meticulously made with love, reminiscent of the late 1700s or early 1800s. When you purchase from

the food vendors, you are making a difference in the Massac County community. 85 percent of the food vendors are devoted non-profit agencies who depend on the Encampment to help fund them for the year.

Witness the Real Battle!

The real thrill awaits you during the battle—the highlight of the weekend. Although Fort Massac never witnessed any real battles, their mock battle at 3 pm on both Friday and Saturday is an eyeopening experience.

“It showcases the military tactics and maneuvers of the troops from that time,” Steckenrider shares. “It's a spectacle you won't want to miss. Brace yourself for the cannon booms on the battlefield and watch in amazement. You will notice everyone around you is captivated by this part of the Encampment.”

Not only will the cannons boom on the battlefield, but the explosions will continue in the air as a firework show takes place on the Fort Massac riverfront Saturday evening.

The Fort Massac Encampment is the 3rd largest event in the State of Illinois sponsored by IDNR and a vibrant celebration that breathes life into the community. This year, Steckenrider estimates between 80,000 and more than 100,000 visitors. The City of Metropolis invites locals and travelers to become a part of the tradition that has captivated the hearts of many.

“We have second and third generations come to the Encampment,” Steckenrider said. “The tradition of this event is part of what makes it special and keeps people coming back for more. It is completely family-friendly and you truly can find something for everyone. Come and experience it for yourself!”

Super City Brew Fest

On September 9 from 6 pm to 9 pm make plans to attend the Super

“You can sample an impressive selection of domestic and craft beers and help determine the crowd favorite for the Super City Home Brew Competition,” Steckenrider said. “It’s not just about the brews, it’s about having fun!”

Groove to the incredible tunes of Blake Brown and the amazing Johnnie Mac with his full band. There will be more outdoor games and the return of the iconic mechanical bull. Don’t miss out! Tickets are on sale now at supercitybrewfest.com.

Holiday Shopping

The holiday season is just around the corner. Get ready to dive into the joyful spirit of gift buying in Metropolis, the ultimate shopping destination. You will find everything from adorable children’s clothing and toys to exquisite handmade crafts and extraordinary collectibles.

“We have great locally owned stores and restaurants who are ready to serve you,” Steckenrider shares. “Metropolis is your one-stop shop to check off everyone on your shopping list.”

Come and explore the magic of Metropolis! To stay up to date on all of the town’s events follow them @homeofsuperman on social media or visit metropolistourism.com. 

A New Season at Paducah Symphony Orchestra

September brings the start of a new season with the Paducah Symphony Orchestra. Treat yourself and your family to the sounds of the 2023/2024 season.

The Rite of Spring, September 16

Maestro Ponti and your Paducah Symphony Orchestra open the 44th season with Stravinsky's revolutionary ballet and orchestral work,  Le Sacre du printemps, or, The Rite of Spring. Also on the program: Brahms'

beloved Academic Festival Overture to celebrate the long-awaited opening of the new PSO Academy early next year, and Jennifer Higdon's  blue cathedral. Plus, in celebration of 10 years of Paducah's status as UNESCO Creative City, Slow Movement by Craig Armstrong, a native of Glasgow, Scotland, UNESCO Creative City of Music.

Mahler’s Fourth Symphony, October 14

Schubert was only 19 years old when he completed his fifth symphony, largely inspired by the style of another young prodigy,

Mozart. Penelope Shumate joins the orchestra for Mahler's dreamy, childlike Fourth Symphony.

Rhapsody In Red, White, and Blue, November 11

Maestro Ponti conducts the statewide premiere of Peter Boyer's new work celebrating 100 years of Rhapsody in Blue this season. The brand new Rhapsody in Red, White & Blue will be heard alongside Gerswhin's classic, with soloist and champion of Boyer's new composition, Jeffrey Biegel. After intermission, your PSO tackles Bartók's tour de force, the Concerto for Orchestra.

In honor of veterans and active-duty military, receive 50% off tickets to this concert with your military ID. Receive your discount in person at the PSO office weekdays 1-5 PM, or at the box office the night of the concert.

A Christmas Celebration, December 9

Get your tickets quickly, because this concert always sells out! It’s a Paducah holiday tradition featuring the Paducah Symphony Orchestra and Choruses, the Paducah Singers, and guest choirs. Round up friends and family for the best Christmas party in town!

Cinematic Romances, February 10

Maestro Ponti conducts love themes from romantic films and classic love stories. Revel in the lush orchestration of Tchaikovsky's  Romeo & Juliet, Morricone's iconic score for  Cinema Paradiso, the spellbinding music from Hitchock's classic Vertigo, and more!

The Planets, March 9

PSO’s very own Ching-Yi Lin and Andy Braddock take the spotlight for Mozart's sublime Sinfonia Concertante. Holst's The Planets is made even more mesmerizing by choreographed film visuals of our solar system by Adrian Wyard.

Fauré Requiem, April 13

Beloved Paducah natives, Emily Yocum Black and Jacob Waid, join the orchestra for Fauré's Requiem. The peaceful, calming melodies of the composer's most famous work are among the most beautiful in the choral-orchestral repertoire. Maestro Ponti conducts Howard Hanson's Symphony No. 1 and Puccini's  Crisantemi, named after the flower of mourning in Italian tradition, the chrysanthemum.

The Paducah Symphony Orchestra is located at 222 Kentucky Avenue, Suite 10. For questions call the office at 270.444.0065 or visit paducahsymphony.org. Ask about season passes or individual show tickets. PLUS, for most concerts, FREE student tickets are available! 

PSO Choruses

A Crisis in Foster Care

By Cassie Johnson

There has always been the need for more foster parents in the Purchase Area, but in recent years that need has grown exponentially. Many group homes in our area have closed, leaving dozens of children displaced. The harsh reality is that there are 829 children currently in our local foster care system. Tragically, many of them are teenagers and only 18 of the 205 foster homes are accepting new teens.

The closing of multiple group homes takes a toll on the agencies in our area, making it challenging to place children in foster care.

Kids at Risk

“I have been in this field with Necco for 21 years,” Rhonda Riley, MA and Program Director at NECCO, told me. “There has always been a need for more foster parents, but I think it’s at an all-time high. During the pandemic, we were worried that some kids would be isolated in their homes and without interactions from trusted adults like teachers. I believe we are seeing those kids come into foster care at an alarming rate and there aren’t enough families to help care for these high-need youth.”

Sadly, the need in our community is more critical than most of us realize.

“People are just not aware of the unfolding crisis,” explained Alison Watson, Team Leader for the West Lakes Region Foster/Adoptive Parent Support Network of Kentucky. “Children are sleeping on cots in the Cabinet for Health and Family Services (CHFS) offices. Some teens are living in hotel rooms where a social worker stays with them 24/7. There are just not enough homes to accept them.”

Watson’s deep passion for helping local children in foster care comes from her background as a foster child. After her own experiences, Watson now works in recruiting, training, and supporting foster families in the Purchase Area through the Foster/Adoptive Parent Support Network of Kentucky.

“I was a foster child for the first few months of life and later was adopted,”

she told me. “I always wanted to pay it forward. I was finally in a position to do so after my husband and I had been married for a few years and had one child of our own. We fostered and then adopted a sibling group of four children.”

A Timely Solution

One of the main goals for children in foster care is to assist the family through a crisis so that the child can be reunited with their family as quickly as possible. Another goal is to provide a permanent solution for the child within a certain time frame, usually around two to three years. Research shows that children thrive best with families where they feel safe, loved, and have a place to call their home. For that reason, if birth parents are not able to care for their child safely, the child may become eligible for adoption to find them a permanent family. In that case, the state may place the child with a member of their biological family who is willing to care for them. If not, the foster family they are placed with may have the option to adopt.

Becoming a Foster Parent

The first step in becoming a foster parent is to gather information so you can see if this is something you and your family can do. In the Purchase Area, there are public meetings on the second Tuesday of each month, in person or on Zoom. Those interested in providing respite care, or overnight care for a child, may also attend. Contact nancy.thomas@ ky.gov or jharber@ky.gov for more information or to register for classes.

“There are many options to choose from to meet the needs of children in your care,” Watson told me. “Training is available online so you can complete it when it’s convenient for your schedule.”

There are several requirements for adults who want to become foster or adoptive parents. These may vary slightly depending on the agency, but most have the same criteria. Applicants must be 21, financially stable with an income sufficient to meet their family’s needs, have good physical and mental health, and provide a safe, happy home. For a full list of requirements, visit https://prd.webapps.chfs.ky.gov/kyfaces.

Once an individual or couple decides to pursue fostering, there will be paperwork, background checks, home inspection, and 15 hours of mostly online training. It typically takes six to nine months from the time you attend the first informational meeting until you receive a call for your first child. Additionally, foster parents are required to take twelve hours of continuing education annually.

Newborns, Teens & In Between

The ages of children in foster care range from infants just released from the hospital to teens in high school. When you decide to foster, you can specify what age range, gender, and level of special or medical need you feel most comfortable fostering.

“If a family has a 5-year-old daughter, they can request to have another little girl around that age,” Watson said. “If you decide to foster children with special or medical needs, like a child in a wheelchair or diabetes, extra training is required and provided.”

The number of homeless teenagers in our area is astounding. Providing a safe home, love, and mentorship to a teen can make a huge difference in their lives. Please consider helping a teen become a responsible and productive adult by opening your heart and your home to one.

“Omni Visions is seeking foster homes for all ages but our greatest needs are homes willing to take sibling groups and/or teens,” said Elizabeth

McKendree, Kentucky State Program Director with Omni Visions Inc. “Research shows that keeping siblings together leads to better outcomes unless there are extenuating circumstances. It is often a struggle to find homes for sibling groups. There is a shortage of homes willing to accept and care for teenagers. People typically want younger children and are hesitant to take on a teen. Additionally, these teenagers include the youth who are placed in DCBS offices and rooms at state park resorts due to lack of available foster homes.”

A Loving, Safe Home

There are many reasons children enter the foster system; the most common is being neglected due to parental drug use. Sometimes, a child may have been removed due to abuse and may have been mistreated or overlooked for years. No matter the reason, all children need a loving, safe home where they can have the necessary attention and guidance to fulfill their potential and go after their dreams.

“These kids need a family who will make them a priority,” Watson said. “They need someone to take them to school, regular doctor visits, and counseling; find out their interests and hobbies, get them to play a sport, join a club, or participate in church and other group activities.”

Is This Right For Me?

Fear of failure keeps some parents from fostering. A child removed from their home due to neglect may have been abused or have a mental or physical disability that was unknown at the time of placement. In that case, they may need a more therapeutic or medically trained foster home. If you cannot meet the needs of a child placed in your home, there is no shame in making sure the child is taken care of in the best way possible.

“Sometimes the first home a child is placed in doesn’t work out,” explained Watson. “Foster parents can always request that a child is moved to a more suitable home or one where the family has specialized training. If you would like to keep the child, you can request specific training to help you meet their needs. My husband and I had to make that difficult decision once. We still think about those two children and hope they are doing well.”

Being a foster parent is a huge but very rewarding undertaking. If you have questions about fostering, please contact Alison at awatson1@ murraystate.edu. For more information on fostering in the Purchase Area, visit https://prd.webapps.chfs.ky.gov/kyfaces or call 270.705.3664. You can also contact with NECCO by calling 270.898.1293 and Omni Visions at 270-254-6844. 

Therapy’s Not For the Weak, It’s For the Strong!

By Cassie Johnson with Emerald Therapy Center

Even though it’s improving, there is still a stigma associated with emotional health. Seeing a therapist or counselor doesn’t mean anything is ‘wrong’ or that you’re mentally unstable. Emerald Therapy Center wants you to know that you are strong enough to heal, grow, and change. Don’t take our word for it, see what their clients have to say!

“This is the first time I have ever looked forward to therapy. My therapist created a treatment plan specifically catered to what works for me. Every session seems like a leap forward! I am so thankful to have someone completely dedicated to my progress, even more than myself sometimes.” - Ginger

“Our family experiences a variety of issues. Emerald is kind, friendly, and helps us find our way to a healthier life. My husband is getting insight into his feelings, our daughter is learning coping skills, and our granddaughter is learning how to deal with life. We are all learning how to grow together.” - Mary

Routine counseling does more than treat emotional health. It improves mood, communication, self-esteem, and relationships. Therapy gives you the chance to talk about any situation in life causing concern for you or interfering with daily activities. From anxiety to addiction and everything in between, Emerald has you covered.

“I am 102 days sober thanks to the group accountability, meetings, and resources I've gotten from their classes. Emerald gave me a second chance at life and I mean that sincerely!” - J.

Each provider at Emerald shares the desire to help every person to be the best version of themselves. There are therapists for every age group.

“I have witnessed youth from elementary to high school who are undeniably resilient. The pressure they face daily and can adapt to is inspiring. As providers of our youth, we see where they are on their journey. We can learn so much about strength in the face of adversity, forgiveness, and creativity.” - Hannah Klein, LCSW Clinical Director at their Information Age Park Location.

Emotions and feelings are normal. Sometimes, we may need a helping

hand in managing how we feel. Regaining confidence in yourself will feel liberating.

"Clients are the strongest when they accept that it happened and recognize that it doesn't have to control them." - Tammy Acree, LPCA.

"Some of my clients recognize that it's hard to be angry or sad in a healthy way. I want to lead them to positive changes. Avoiding emotions may feel easier in the moment. It takes strength to do hard things, like learning how to understand the messages emotions give us and then use those messages in safe ways." - Miranda Warren, Clinical Director for Emerald Therapy Center Murray.

Maybe you are scared of uncertainty and don’t know what to expect from therapy sessions. Rest assured that the compassionate staff will greet you with open arms. Founder, owner, and LCSW Shelly O’Neal Baer could not be prouder of her amazing team.

"It's a real honor to do the work that we do. We hear a lot of sad and heavy things, but you also see people get better. We see clients heal, get their lives back, and be at a better place than they ever dreamed possible,” Baer said.

Experience the Emerald difference. Call today to make your first appointment and remember, your best days are ahead! . 

2nd Annual Apert Syndrome Picnic

By Cassie Johnson

"Ten little fingers and ten little toes” are words every new parent wants to hear. Unfortunately for some parents, their child may have a birth defect. Many birth defects are so rare that most people are unaware of them, including Apert Syndrome, Pffiefer Syndrome, and Cleft Lip/ Cleft Pallet. There are events for more common conditions like cancer or diabetes, but not craniofacial disorders. September is Craniofacial Acceptance Month, and we would like to introduce you to one little girl in our community who is living her best life.

Braeleigh Jeters just turned nine years old and was born with Apert Syndrome. This very rare birth disorder causes the bones in an infant’s head, face, hands, and feet to abnormally fuse during pregnancy.

Braeleigh goes to public school, has friends, and experiences childhood like normal kids, but with modifications. Instead of going to soccer practice, Braeleigh heads to physical therapy sessions. Everything from balance to vision is impacted by Apert Syndrome.

“Any activity where she is using her hands is modified because her fingers don’t fully bend,” Carol Ardelean, her grandmother told me. “Braeleigh wears glasses and does physical and occupational therapy to help her daily life. She’s thriving, growing, and learning. Braeleigh has already been through twenty-six extensive surgeries and number twenty-seven is scheduled in November. She and other kids who face these surgeries are so much braver than we can ever imagine.”

Apert’s can be genetic or in Braeleigh’s case, it’s completely spontaneous with no family history. While the defect is random, individuals with Apert Syndrome can pass the disorder on to their children. Braeleigh’s doctors’ estimate there is a 50 percent chance that her children might inherit it.

Picnic with a Purpose

On September 23, the public is invited to attend the 2nd Annual Craniofacial Picnic at Shelter 16 in Noble Park The goal is to bring families, friends, and neighbors together to show support for Craniofacial Awareness. Have your face painted, watch a magic show, and get custom creations from a balloon twister.

A little more about Apert’s

There are three primary conditions of Apert Syndrome.

Syndromic Craniosynostosis puts pressure on the baby’s growing brain and leads to possible developmental problems.

Midfacial Hypoplasia, identified by bulging eyes and an underbite, causes the bones in the jaw, cheeks, eyes, and ears to grow abnormally. Additionally, it can cause vision, hearing, and breathing problems.

Syndactyly is the third condition, meaning children are born with webbed fingers and toes.

“Picnics are held across the country for craniofacial acceptance,” Ardelean told me. “Usually, one of these picnics is the only place kiddos like Braeleigh will meet someone who looks like her. It’s so important for them and their families to know they aren’t alone. We’re in this together!”

The picnic is completely free to attend, however, sponsorships and donations are greatly appreciated. A few donations were made last year, but the majority of it was paid for by Ardelean family. Anyone can help donate food, drinks, and paper goods. Cash or check donations are very helpful as funds can be applied wherever they are needed. Twenty-four guests were in attendance last year, and organizers hope to have even more this year.

Caregiver Support

If you have ever been a caregiver, you know how important it is to have a support system. Unfortunately, since Apert Syndrome and other craniofacial disorders are so rare, there aren’t many resources other than a few social media groups. A caregiver’s road can be lonely and scary. Be a listening ear, a shoulder to cry on, and offer encouragement however you can.

Public Awareness & Acceptance

Not everyone looks the same, and that’s okay. We can all help to promote inclusion and awareness by talking with our children.

“Words can be very hurtful, especially to a kid,” Ardelean told me. “Too often, we see negative reactions from kids and adults. It hurts both of us, but it hurts Braeleigh more. Don’t stare, point, or laugh. Be kind and teach your child the same mannerisms.”

It’s important to explain that just because someone looks different than they do doesn’t mean they don’t have the same feelings, hopes, wishes, and dreams. Remind them that some people are born with differences in their bodies and beauty comes in many forms.

To donate or get information about the picnic, contact Carol Ardelean at 270.665.0796 or cardelean90@gmail.com. You can also visit their favebook page at Second Annual Southern Midwest Craniofacial Picnic. If you would like to donate to the picnic, please send to Cash App is $CarolArdelean and Venmo @Carol-Ardelean. 

Navigating the Search for Skilled Nursing

With seniors and their families in mind, this is an article sponsored by Parkview Nursing and Rehabilitation

Do You Know What Skilled Nursing Is?

Skilled nursing is defined as a type of care given by a clinical team of nurses and therapists who provide patients with a comprehensive plan to assist with day-to-day activities. These care centers, often called skilled nursing facilities, observe patients who are unable to engage in routine activities independently. Skilled nursing programs typically involve physical, occupational, and speech therapies, and specialty services such as wound care.

Who Needs Skilled Nursing?

Individuals who need skilled nursing often require the following assistance:

• Eating, bathing, and dressing

• Walking and transferring from sitting to standing

• Recovery after surgery or illness

Home Care or Skilled Care?

It’s your choice to decide between a skilled nursing facility or your home. That personal decision often depends on a variety of factors. Bear in mind that receiving care in a skilled nursing setting has advantages worth considering.

• Amenities like dining, cable television, room service, and laundry care are among the many features that help patients feel more at home.

• Fine dining can be found at various upscale skilled nursing centers and many allow patients to modify their menus for personal preferences, dietary restrictions, and medical needs.

• Activity programs can help guests stay engaged and entertained. Skilled nursing centers find creative ways to lift moods and keep patients happy, from board games to bake sales, book clubs, and barbecues.

• State-of-the-art therapy programs use innovative technology to help patients improve various areas of their health.

• 24-hour nursing provides the clinical security patients and their families need around the clock.

• Private rooms are available at select facilities for patients who prefer privacy, while semi-private rooms can be convenient for those who are comfortable sharing the company of others.

While receiving care in the comfort of one’s home can be a convenient option for some, a skilled nursing facility can help alleviate the

obligations of being at home while receiving compassionate care that feels just the same.

Three Skilled Care Considerations

Selecting a skilled nursing facility is not a decision to be taken lightly. Most wise patients and their families shop around for a center that meets their needs - both clinically and comfortably. When taking a tour, review the following to find the facility that fits the bill.

• Does it pass your five senses?

For example, does your environment smell clean and pleasant? Does the food satisfy your tastes? Is the building well-maintained and appointed? Is the air conditioning and humidity comfortable, and is everything you touch clean? Do the patients, residents, staff, and family members seem content?

• Is it prestigious?

Many facilities will claim to be the best, but it’s best to seek out care centers that proudly wear seals of approval in clinical excellence. For example, facilities recognized by reputable publications, such as Newsweek, routinely embody rigorous, patient-centered standards.

• Is the management and care staff available?

An admissions director or associate will likely give you the tour. Ask as many questions as necessary and take time to speak with other staff, including housekeeping, dietary, and administration. This will help you gauge the friendliness and accessibility of the staff pointing you to the facility that best suits your skilled nursing needs. 

By Cassie Johnson

Music Makes You SMART

Research studies have been conducted for decades on the effects of musical education and intelligence on both children and adults. Results show that music positively affects multiple developmental stages of growth. It not only improves a child’s cognitive development but also improves memory, attention span, language proficiency, mathematical learning, and reading abilities. In other words, music fine-tunes your brain!

Music is more than entertainment, it’s essential. It is often referred to as the ‘universal language’. Music is a powerful tool used by people all over the world to express emotions and develop character. It helps our mind and body work in concert (pun intended).

“Learning about music helps open the world and broaden cultural awareness for students of all ages,” Morgan Walker, General Manager of Paducah Symphony Orchestra told me. “Whether it was in the 19th century or the 1960’s, you can learn about composers, significant periods in history, and how music shaped culture.

Scholastic Success

Specifically in children, music helps the brain develop while teaching focus and listening skills.

R esults from studies consistently show that music education has a significant impact on overall psychological well-being and improves academic scores. Musically inclined students have better recall, concentration, and retention of verbal information, helping them perform better in subjects such as math and reading.

Speaking Of Math…

If music is considered an art, how can it help with math scores? Music is parallel to math as both involve critical thinking and problem-solving skills. When learning music, you have to count, understand beat, and listen to play along with the rhythm. All of these things are measured in numbers, hence helping the mind comprehend and process mathematics.

“Music classes allow children to engage musically with other children, providing even more socialization and communication opportunities,” Amy Allen, owner of Harmony Road said. “It’s important to make daily musical interaction with your child a priority no matter how young they are. Clap, dance, bounce, and play instruments together. You will both have fun while you’re boosting their brain power.”

Music classes taught by skilled, experienced instructors provide a great way to gain musical knowledge. Our area has a multitude of wonderful

instructors who can help you and your child pick an instrument that will best suit their needs.

“I like the Suzuki philosophy that Every Child Can,” Amy Blewett, owner of Blewett Music Studio told me. “Talent isn’t something that just a few people are born with. It can be developed through proper instruction and repetition.

Memories & Melodies

Learning an instrument has many benefits for adults as well. It helps improve and maintain cognitive thinking and memory. As we age, our memory naturally fades and our motor skills decrease. Playing an instrument like the guitar requires you to memorize which strings produce

what notes and how to play those chords. Instruments like violin, piano, and guitar call for both hands to simultaneously perform different actions. By playing an instrument, you can stimulate your memory and cognitive thinking all while keeping your motor skills as fit as a fiddle.

“I have a student in his 80’s learning to play the piano,” Amy Blewett told me. “He is keeping his brain awake and keeping dementia away! Music is good for growing minds as well as aging ones.”

In every age group, music boosts self-esteem, teaches patience, and most importantly - it’s fun! Playing an instrument makes our brain work quickly and efficiently. By concentrating on reading music while converting it into the physical motion of playing, hand-eye coordination will significantly improve.

Peaceful Pain Relief

Relief from chronic pain could literally be music to your ears. When the brain focuses on music and the joy it brings, our focus shifts from discomfort. Music can lower stress and elevate our mood which helps both our blood pressure and heart health. It provides a peaceful oasis to escape the chaos of everyday life as it decreases anxiety, agitation, and depression. Taking a few moments to relax may be exactly what the doctor ordered.

Learning Patience

Let’s face it, patience is not something everyone is born with. Playing an instrument teaches patience as you must push through hours, days, and weeks of practice. Some people take to an instrument like a fish to water, but not everyone. Give yourself some grace and regroup. Remember, practice makes perfect!

“Have patience with your progress,” Bruce Baldwin, owner of Baldwin Piano & Organ Center said. “Musicians are always moving through phases and improving as they go. Reading music is a wonderful skill that helps you collaborate with other musicians and play more precisely. You won’t learn overnight how to read every note, so just be in the moment and learn at your own pace.”

Learning an instrument is not considered a hobby for the weak. Some instruments promote good posture, like the violin. Besides stimulating both sides of the brain while playing, the violin also has physical benefits. We all spend too much time hunched over a computer, phone, or tablet. Sit up tall and get ready for an upper-body workout!

“It’s impossible to properly play the violin without sitting or standing correctly,” Bob Story, owner of Symphony Supply told me. “Some stringed instruments build strong upper arms, shoulder muscles, and

even a stronger core. Your muscles may be sore after lessons, but your muscles and stamina will increase over time with your training.”

Singing, creating music, or simply listening to music helps develop important mental processes. No matter what age you are, you can learn how to play an instrument. Whether you are enrolling your toddler in music class, introducing your teen to a new instrument, or an adult who always wanted to learn how to play, it’s never too soon or too late to begin. Get up, march to the beat of your own drum, try something new, and have fun! 

Take Care of Your MENTAL HEALTH

The start of school can be a very stressful time for students and parents. We prepare for going back to the classroom as much as possible. We buy the long list of supplies, pick out new clothes, and get lunchboxes ready to be packed. What about nervous thoughts, anxiety, and other emotions? Start the school year off right by putting a checkmark next to emotional health!

By Cassie Johnson

It’s a mistake to think a child's mind is resilient and can handle anything without difficulty. As of 2022, at least 16% of Kentucky children ages 3 to 17 have depression and/or anxiety. That number puts the Bluegrass at the sixth highest in the nation for kids' behavioral health. Just like adults, kids’ brains need help processing anger, sadness, and feeling overwhelmed. Where do all of these feelings come from?

“The reasons for anxiety or behavioral health challenges can vary,” Cynthia Turner, Site Administrator and Certified Prevention Specialist told me. “It’s not always from a traumatic event or the death of a loved one. We forget that environmental stress like school and life at home pack a mean punch to juvenile brains. Naturally, there is anxiety that comes with changes and routines, like a new school year. Being bullied or seeing another child be bullied is hard for them to process even though your child may not talk about it right away.”

Sel f-Care

There are four main points of self-care: Mind, body, spirit, and heart. Try incorporating activities from each of these categories into your daily routine.

Think Happy Thoughts

Children and adults should learn positive thoughts can be helpful, but it’s okay to be sad or upset some days. Positivity plays a big role in emotional health. Brainstorm with your child on ways each of you can show kindness and compassion to others. Make a list together of ways to be kind and who inspires you to show kindness.

“You can each plan to compliment someone every day,” Turner told me. “Pay it forward on your morning coffee drive-thru or help your elderly neighbor by getting their mail. Being kind doesn’t have to be extravagant, it’s the little things that matter most.”

Work It!

Exercise stimulates the production of chemicals that naturally boost our mood called endorphins. It also reduces the level of stress

hormones our brain produces. Take a walk, bike ride, or try an indoor sport like bowling to get the good vibes flowing and improve your overall health.

Coping Techniques

When you or your child feel overwhelmed, try different strategies to calm your mind and regain control of your thoughts. In doing so, you will boost your self-esteem and have more control in regulating your emotions.

“Mindful breathing is great,” Turner said. “Get into a comfortable position and close your eyes. Inhale deeply through your nose and exhale through your mouth. Repeat this five times in a row and more if needed.”

5-4-3-2-1 Technique

Relax your body and mind by focusing on things around you. You will focus on one of the five senses in each of these steps. You can use this in any setting and it works wonders for anxiety, panic attacks, and fear. Focus on 5 things you see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

“Whether you’re an adult or a child, you matter,” Turner said. “Be happy, comfortable, and healthy. Be the best version of you!”

Four Rivers Behavioral Health Regional Prevention Center invites you to pick up their new Take Charge of Your Brain workbook for kids. Call 270.442.8039 or visit their website 4rbh.org and click on Regional Prevention Center in the menu. 

POSITIVE AFFIRMATIONS FOR KIDS

Positive affirmations are positive phrases to decrease negativity.

I am unique. • I am beautiful. • I am strong. I can get through anything. • I am loved.

POSITIVE AFFIRMATIONS FOR ADULTS I am enough. • I believe in myself. I am blessed to have what I have. I can become anything I want to be. I am confident.

By Cassie Johnson

Service Dog Solutions

Man’s best friend brings us happiness, friendship, and unconditional love. For some lucky dog owners, a service dog can change their life for the better.

A service dog is a highly trained human assistant. Service dogs are trained to assist primarily one person with a disability approved by the Americans with Disabilities Act (ADA). This includes physical, sensory, psychiatric, and intellectual. Service dogs most commonly help with post-traumatic stress disorder (PTSD), autism, and traumatic brain injuries.

Tracey McElya and her husband Clay, the former owners of Wren’s Pet Lodge, have over 40 years of combined experience in dog training. They have formed a foundation called Service Dog Solutions. Clay is a disabled veteran who proudly served our country and is an instrumental part of the foundation as a co-founder. Everything changed in 2015 when Tracey was asked to train a service dog for a young child with cancer. They knew they had been called to do something important and have been training service dogs since 2016.

“I wanted to do something more than boarding and training,” Tracey told me. “In 2020, I registered Service Dog Solutions (SDS) as a 501c3 and became a nonprofit organization.”

Tracey learned that the price tag of a service dog is over $20,000 and there are lengthy waiting lists. She was convinced there had to be a better way. Tracey gave her own trained dog, Rage, to the child with cancer.

“It’s more than giving someone a dog, “ Tracy explained. “It’s giving the recipient a companion who will help them live their best life by restoring their confidence and sense of purpose. It’s not just about them, they have a new friend to care for.”

Man's Best Friend

Post Traumatic Stress Disorder (PTSD) can affect anyone, not just

veterans. It can impact those who have survived a life-altering or neardeath experience. SDS placed dogs with several students involved in the shooting at Marshall County High School as well as local veterans.

“It’s an amazing feeling to see what a dog can bring to someone who served in a war,” Tracey shares. “Soldiers return home with raw feelings and emotions that could leave them permanently scarred. They may not want to face the public and feel isolated. Then, they meet their new comrade and life changes for the better.”

Personal Training

The most common breed of service dog is an American classic - the Labrador Retriever. Labs are friendly, gentle, patient, and intelligent. Other popular breeds include Golden Retrievers and German Shepherds.

Trained professionals at SDS work diligently with each dog, even taking them into their own homes to master house manners and behavioral skills. Most service dogs begin training at around one year of age and will be placed with their handler no later than 3-years old. The recipient of the dog must be the main caregiver. This allows a special bond between the two and motivates the handler to stay active and care for their companion.

“Training is never ‘done’,” McElya said. “It takes an average of 18 months for a service dog to go through training. After that, we check in on a regular basis and offer refresher courses.”

Show Some Puppy Love

Volunteers are a valuable part of SDS including training. In addition to training from the pros, each dog needs to be trained on a confidence course to learn commands and obedience. Individuals or small groups can help train on the course to build poise and focus.

“Dogs need to be accustomed to different environments and exposure to multiple people,” Tracey said. “Volunteers also help make sure the dogs are leash trained and comfortable traveling.”

Foster families are needed to take care of service dogs in training before being placed with their new handler. If you love dogs, this may be the perfect opportunity for you.

“Fostering is a big responsibility and plays a crucial part in training,” Tracey shared. “College-aged students are well suited for fostering. One of the best dogs we trained at SDS was raised in a fraternity house. It was a busy home with hustle and bustle. Different individuals took the dog on trips and car rides. It worked out perfectly!”

How Do I Get a Service Dog?

Before being considered for a service dog, you must have a letter from your healthcare provider stating you have a qualifying disability under the ADA. A questionnaire is sent to the potential handler to help the SDS team determine whether or not a service dog would benefit them. Once approved, the handler will meet their new buddy when the dog is around two or three months shy of completing their training. The new handler begins working with the dog and a sacred bond of friendship begins. The handler and dog will complete the SDS Confidence Course together. Upon completion, the dog is given a vest to wear in public as a registered service dog.

Our community's demand for service dogs is greater than you may think. Thanks to many kind-hearted individuals, the trained dogs from Service Dog Solutions are given to the recipient free of charge. The recipient of the dog may be asked to help raise funds for the dog training, but there is no minimum requirement and they will not be turned away because of the inability to raise money. Once the handler receives the dog, the dog’s care is their financial responsibility.

You Can Help

The McElya’s and their team want to use their abilities to make the world a better place for those needing a service dog. Donations are always needed to help keep organizations like SDS serving our community. When you donate, you are not paying overhead or payroll. 100% of the funds raised go toward the dog and its care.

Events, Activities and Fun in August & September 2023

There is a lot happening in the next couple of months! Check your calendar and make plans to attend some of the concerts, charitable events, and family activities in our area.

Yoga Beginner Workshop Series

August 9, 16, 23, 30, and September 6

Beginner and newer yogis are invited to the Calvert City Branch of the

Marshall County Public Library for classes tailored to newbies. Learn basic postures, terminology, and techniques. Use these skills to help feel more at ease in your body and mind.

Golf Cart Poker Run August 11

Join the 5th Annual Grand Rivers Golf Cart Poker Run for Special Olympics. Jump in your golf cart, side-by-side, bike, or vehicle to get the best or worst hand by picking up cards at designated businesses

By Cassie Johnson

throughout Grand Rivers. 100% of the proceeds are donated to the Marshall County Special Olympics. Pre-register and see full details at grandrivers.org or on the day of the event.

KY Dam Village Summer Concert Series

August 11, 18, 25, and September 1

From 6-8 PM enjoy a lovely evening of dining and music with a milliondollar view. The concert series boasts a variety of Universal Americana musicians covering a broad range of musical styles and sounds. Check parks.ky.gov for scheduling updates and information.

Marina Day and Dance in Grand Rivers August 12

Visit Green Turtle Bay Resort for their annual Marina Day Celebration. It’s free and family-friendly with bouncers, games, crafts, food, vendors, and live entertainment. Don’t miss one of the area’s biggest fireworks displays over the bay at dusk!

Grand Rivers Street Dance August 12

Make your way to Main Street from 7-10 PM. Enjoy live music from The Underdogs of Paducah.

Lego Challenge August 14, September 11, and October 9

Come to the Graves County Public Library for an evening of Lego fun!

From 4-5 pm take on Lego challenges while your imagination runs wild.

Family Bingo Night August 15 and September 19

Beginning at 5pm, join the fun at the Graves County Public Library. Everyone wins at least once and every winner will receive a prize.

Merryman House Survivor Café August 16

Survivor Cafés provide domestic violence education classes and peer support for any survivor of intimate partner violence. The meeting will take place at the Graves County Public Library from 3-5pm. No registration is required. For questions, contact the Merryman House at 270.448.8071.

Bluey Trivia August 19

If you love Bluey, you will love Bluey Trivia! The Benton Branch of the Marshall County Public Library will host unforgettable fun from 1-3 pm. Space is limited, call to register your team by calling 270.527.9969.

Yellowstone Trivia August 19

Calling all Yellowstone fans! Enjoy a fun afternoon of trivia from 1-3 pm at the Hardin Branch of the Marshall County Public Library. Teams can register by calling 270.527.9969.

Adult Craft Night August 22

The Graves County Public Library will host adults from 5:30-6:30 in the Community Room. Learn how to make a wooden flower basket in August, all supplies included. Call 270.247.2911 to register and check Facebook for upcoming craft nights in the fall. Projects will change each month.

Story Time August 24, 31, September 7, 14, 21, and 28

Every Thursday morning from 10-11am beginning 8/24, preschool and school-aged children are invited for story time with Miss Kalyn at the Graves County Public Library.

Golf Cart Drive-In Movie August 26

Enjoy the ‘dog days of summer’ at the Grand Rivers Golf Cart Drive-In Movie. The movie “Dog” will begin at dark, around 8:45 PM, in The Village Market parking lot. Bring your golf cart, side-by-side lawn chair, and your favorite snacks to enjoy the show.

Lazy Days of Summer 0.5K - 80’s Edition August 26

Grab your windbreaker, leg warmers, and prepare to NOT get physical! Couch potatoes and underachievers are invited to cross the finish line in the Child Watch Lazy Days 0.5K. Take four short laps around the Paducah Beer Works parking lot and help the community’s most vulnerable children. Everyone’s a winner! For registration info, visit runsignup.com/ race/ky/paducah/childwatchlazydaysofsummer05K, follow them on Facebook, or call Child Watch at 270.443.1440

Overdose Awareness Day August 31

Hosted by Turning Point Recovery Community Center, groups will gather at 5 PM at Noble Park’s Shelter 16 for the second annual balloon release and remembrance ceremony for those who were lost in the battle against addiction. The release will begin at sundown, around 7 PM. Area agencies will distribute NARCAN at no cost.

PaDucky Derby Adoption Kickoff September 1

Get your ducks in a row and support the Merryman House Domestic Crisis Center. Ducks will be available to adopt and volunteers will be needed to help sell ducks at select events. Contact the Merryman House at 270.448.8071 for full information.

Grand Rivers Labor Day Weekend Arts & Crafts Festival

September 2-4

Check out the lake area’s largest and longest-running Arts & Crafts Festival with over 120 craft vendors and live music. Visit grandrivers.org for more information.

Graves County Public Library Garden Party September 2

Grab your dress clothes and join the fun for an upscale garden party from 6-9pm. There will be refreshments, prize drawings, outdoor games, and more. In case of rain or storms, the party will be moved inside to the Community Room. Check Facebook or their website for current information.

Merryman House Survivor Café September 6 and October 4

Survivor Cafés provide domestic violence education classes and peer support for any survivor of intimate partner violence. The meeting will take place at the Marshall County Resiliency Center from 11am-1pm. No registration is required. For questions, contact the Merryman House at 270.448.8071.

Last Grand Rivers Street Dance September 9

Take one final spin around Main Street with the last dance of the season featuring The Underdogs of Paducah from 7-10pm.

9/11 Memorial Stair Climb and First Responders Appreciation Day September 9

The tower climb is open to any rescue worker who wishes to participate in climbing the Discovery Park Tower staircase 10 times in full gear, which is the equivalent of the 110 stories of the World Trade Center. Those who have tickets to Discovery Park that day are welcome to watch.

Merryman House Survivor Café September 13 and October 11

This group provides domestic violence education classes and peer support for any survivor of intimate partner violence. The meeting will take place at the Merryman House Domestic Crisis Center from 1-3pm. No registration is required. For questions, contact the Merryman House at 270.448.8071.

Touch-A-Truck

September 15

Come to Barkley Regional Airport to see and touch a variety of trucks and meet the people who operate them. You will find first responder trucks, concrete truck, garbage truck, and even a helicopter. Visit paducahkygov. ky/touch-truck for more info.

Graves County Friends of the Library Book Sale

September 15-16

Shop a variety of nonfiction and fiction library books, donated books, audio books, and DVD’s at great prices. The Community Room will be open for the sale from 9am-7pm on 9/15 and from 9am-3pm on 9/16.

8th Annual Just Imagine Childhood Cancer Walk

September 16

Join in the battle to make a difference in the lives of children diagnosed with cancer and walk for hope! Participants will meet at the McCracken County High School Track where activities will begin at 8 AM and the walk will begin at 9 AM. Visit bookforhope.org for full registration information.

Discovery Dash 5K/10K/1 Mile Fun Run

September 16

Join the most unusual, fun course in the world! Meander through the 50-acre heritage park featuring a man-made river along waterfalls and bridges. After the race, explore the museum and celebrate Pediatric Day with children 17 and under receiving FREE admission for the day. For registration info, visit discoveryparkofamerica.com

Big Brown Truck Pull

September 16

Show your strength and support the Special Olympics athletes from

McCracken and surrounding counties. Heartland Church of Paducah will host as teams of 15 go up against a loaded UPS 18-wheeler. The goal is to see who can pull the truck 12 feet in the fastest time. Visit events.soky. org for information.

BBQ on The River September 21-23

Get ready for the best food to support your favorite local charities. More than 80,000 pounds of smoked meats will be prepared by local restaurants and individuals. Enjoy every festival food imaginable including unique side dish items and scrumptious desserts. Shop with the retail vendors, enjoy the live music, and remember - calories for charity don’t count!

Grand Rivers Fall Cruise-In September 23

Marvel at classic and new cars and trucks from all over the region. Live music, food, and the new Fall 2023 Cruise-In awards in multiple categories. Find fun for the whole family from 2-5pm at Little Lake Park in Grand Rivers.

A Garden Camp September 23

Come to Lakeland Event Center tearn about all the things that go along with fall and winter prep for your garden. From 9am to noon there will be presentations, door prizes, local vendors, swap meet and Q&A sessions.

KY Dam Village Monarch Migration Mysteries

September 23 and 30

Meet at the Audubon’s Lakeview Shelter for an informative presentation on one of nature’s most beautiful creatures. Learn how to tag butterflies with tags and nets provided. Please wear long pants, closed toe shoes, and prepare for weedy conditions. For pricing and more info email Lisa. hoffman@ky.gov.

Out of the Darkness Walk September 30

Join the journey of remembrance, hope, and support. The walk unites our communities and provides the opportunity to acknowledge how suicide and mental health conditions have affected our lives and those around us. Meet at the WKCTC Campus for check-in at 9 AM and the walk will begin at 10 PM. For questions contact Tonya Newton at 270.210.7729 or email paducahootd@gmail.com.

Calvert City River Folk Fest October 7

Get ready for a family-friendly music festival that offers foot-stomping fun for all ages! A full day of activities will begin at 10 am at Memorial Park in Calvert. Enjoy live music, food, arts and crafts, inflatables, dog show, and a magic show. Follow them on Facebook for current information.

Working Dog Training Conference & Trade Show

October 17-19

Working Dog Magazine is inviting handlers, trainers, law enforcement, and military from around the world to learn from the industry’s top pros in K9. Hundreds of instructors and vendors will be participating. Don’t miss the public expo on October 18 from 4-8 PM. 

Quick & Easy Weeknight Meals

By Britt Allgood

It's August and back to school time for children and parents alike. Your already precious free time is going to be even less as academic endeavors, extra curricular classes and sports take over the schedule. Here are some tips to help you on those crazy weeknights.

Plan & Cook Ahead

I know that spending a few hours in the kitchen at the weekend isn’t everybody’s idea of a good time. But those few uninterrupted (OK, slightly uninterrupted) hours can really give you back tons of time on crazy weeknights. It all starts with a plan, or rather a menu. Rice is a perfect example. Make a big pot of plain long grain or brown rice and I’m talking enough for two or three meals (probably about four to five cups of uncooked rice which yields about eight to 10 cups cooked rice). This can be the base for Mexican rice, fried rice, part of a casserole or rice pudding. Remember that rice takes about 30 to 40 minutes to cook on the stove. By making one big pot and serving rice three times, you just saved over an hour that you would be cooking rice.

Prep/chop ingredients and store them in the refrigerator ahead of time. Now it’s possible to create a meal in less time than cooking a frozen pot pie in the microwave. Spaghetti sauce can be prepared in bulk and used throughout the week. Prep some meatballs ahead of time and serve with pasta. Or, use the sauce as the base for Lasagna, which keeps well in the refrigerator or freezer for days. Add a green salad or steamed vegetable to any of these for a well-rounded meal.

Crock Pot Cooking

Crock pot cooking is another great way to save time. For example, a beef pot roast or pork shoulder can slow cook all day and be ready when you get home. Both meats can be served as is with a few vegetables or shredded for use in hash, soft tacos or burritos for a fun Mexican theme night. There is an abundance of slower cooker recipes available whether in specialty cookbooks or the web.

Cooking Fresh

Personally, I prefer to cook from fresh ingredients whenever possible. Although this does require a little more time, you can still prepare a great meal in 30 to 45 minutes. The trick is to cook efficiently. If your main dish must cook the longest, start it first and let it simmer while you are preparing your sides. Enlist the help of family members in cleaning or chopping vegetables allowing you to concentrate on other aspects of the meal.

Almost any meat can be cooked quickly and still be flavorful and tender. The secret is how you prepare the meat before cooking. Don’t expect to cook an inch-thick pork chop in a few minutes without it being overdone on the outside and nearly raw in the middle. But a thin boneless pork chop can be coated with breadcrumbs or another topping, and sautéed

in a matter of minutes for a great meal. The same holds true for boneless chicken breasts especially if you have a meat tenderizer. By butterflying them or tenderizing the breasts to a consistent thickness, they cook evenly and quickly without getting tough. This type of prep is used for dishes like chicken piccata or marsala.

Pasta and some rice dishes can be prepared within 30 minutes. One of my favorites is a chili rubbed steak and pasta dish with pineapple salsa. You can do this one in the time it takes to cook the pasta. It’s flavorful but light enough for a late summer dinner.

The next time you are pressed for time, remember that you have quick and healthy options that can be prepared at home. It’s better for you, cheaper than fast food and you may get to spend some quality time with your family.

Live, Laugh, Love and Eat Well.

Crock Pot Roast

1 beef roast, 3 to 5 LBS (use one with a little fat on it or good marbling)

1 Rutabaga, peeled and cut into 1 inch cubes

1 or 2 Turnips, peeled and cut into 1 inch cubes

3 to 4 large carrots, peeled and cut into 1 inch pieces

3 or 4 parsnips, peeled, cored and chopped into 1 inch long pieces

2 or 3 large potatoes, peeled and cut into 1 inch pieces (optional)

1 large Onion, peeled and diced

2 stalks celery, cleaned and chopped into 1 inch pieces

2 cups beef stock • 2 cups red wine

¼ tsp crushed red pepper • 1 tsp dried thyme

1 to 1 ½ tsp dried rosemary • Salt and pepper to taste

2 TBSP Olive or Vegetable oil

1. Clean and chop all your vegetables. Place the rutabaga, turnip and carrots on the bottom of your crock pot.

2. Place the oil in a skillet over medium high heat. Season the roast with salt and pepper on both sides and sear it for a couple of minutes on all sides to give it some color. Remove the skillet from the heat and place the seared roast into the crock pot.

3. Add the remaining vegetables, beef stock and seasonings. Then add the wine until the ingredients are just covered. If you haven’t covered the ingredients, add some water to increase the volume. Cover the pot and turn the crock pot on high for at least 8 to 9 hours. There is enough liquid volume in the pot that the roast will not dry out. The longer it cooks the more tender the roast will be. Check your seasoning level and add salt or pepper to taste before serving.

4. When you are ready to eat, use some of the juices from the pot and pour them over your mashed potatoes (if you didn’t cook them in the crock pot). You can also use the juices to make gravy by preparing a simple roux and adding liquid to reach the consistency that you like.

Penne with Chili-Rubbed Flank

Steak & Pineapple Salsa Serves 4

1 LB Flank or Top Sirloin steak

¼ cup plus 1 teaspoon olive oil

¾ tsp Chili Powder • ¾ tsp salt

½ cup crushed pineapple, drained

1 small red onion, chopped

1 TBSP lime juice • ½ LB penne pasta

¼ cup chopped cilantro

¼ tsp fresh ground black pepper

½ jalapeno pepper with seeds, chopped (add more if you like heat)

1. In a large pot of salted boiling water, cook your penne pasta for about 13 to 15 minutes. While the water is heating, heat your broiler. Rub the steak with 1 tsp of oil, ½ tsp of chili powder, and ¼ tsp of salt. Broil the meat until medium rare, about 4 minutes per side. Let it rest for 5 minutes and then cut it diagonally into slices.

2. While the steak is broiling, combine the pineapple, remaining ¼ cup of oil, jalapeno pepper, onion, lime juice, cilantro, black pepper and remaining salt and chili powder in a large stainless steel or glass bowl.

3. After you have sliced the steak, stir it into the salsa. Drain your pasta and toss it with the steak and salsa. Enjoy.

Fried Rice Serves 4

3 to 4 cups cooked white rice

2 carrots peeled and finely diced

1 to 2 TBSP minced ginger root

1 onion finely diced

2 TBSP sesame oil

2 cups green peas, thawed

Soy Sauce

Salt and white pepper to taste

2 cups chopped ham, cooked pork or chicken (depending on your tastes)

¼ to ½ cup peanut or vegetable oil depending on amount of rice

1. Heat a large, deep skillet or wok on high heat. Coat with about 2 TBSP of oil and add the carrot, ginger, and onion. Stir fry a minute or two until vegetables start to soften. Add the meat and peas and cook another few minutes. Remove meat and vegetables to a heat resistant bowl.

2. Put the remainder of oil in the pan and add the cooked rice. Stir fry a few minutes then add back the meat, vegetables, peas and sesame oil. Cook while mixing well. Season with soy, salt and white pepper to taste.