50+Living April 2023

“Where fowers bloom, so does hope.”

-Lady Bird Johnson

Puttin’ on the Spritz

Truth be told, many who claim to be wine connoisseurs hold the wine spritzer in low regard equating it with college kids on summer break, pool parties, and convenience store shoppers, in essence, amateurs opting for quantity over quality. But, in fact, the wine spritzer has a centuries long legacy in cocktail history.

While there are several stories as to the origin of the spritzer, the most accepted version traces the beginning to Hungary. Legend has it that one night in 1842, a Hungarian author invited some friends over to see his new wine cellar. One of the guests brought a bottle of soda water which was newly invented and all the rage at the time. Te pair mixed the wine and the soda and, voila, the spritzer was created!

And now the spritzer is back everywhere from roofops to garden parties, even on the Shark Tank! Te new versions are more sophisticated but still light, refreshing and comparatively low in alcohol. At Metro Wines, we have found a great Italian Spritzer, Almare Spritz, just in time for summer.

Te Italian Spritz originated in the Veneto and dates back to the late 1800s when northern Italy was part of the AustroHungarian empire. Germanic soldiers found the Italian wines strong and harsh. So, they added a “spritz,” German for splash, of water to the wine making it lighter and easier to drink. While lighter sparkling wines and Prosecco became popular, securing a place on cocktail menus in the early 1900s, the Spritz as we know it today did not become popular until the mid-21st century.

By Gina Trippi

For over 70 years and three generations the Maschio family has been producing Prosecco from their estate vineyards in the Veneto. Building upon a love for the seaside and the Italian Spritz tradition, the family created Almare Spritz in 2020. Tis authentic interpretation of the classic spritz, Almare is made using naturally fermented wine, favors and botanicals sourced only from Italy and presented in a ready to drink format.

Almare Spritz is made from Glera grapes, the grapes used for Prosecco, blended with bitter orange, rhubarb and herbs. Sunset orange color in the glass, Almare Spritz presents citrus and herbal and fruit aromas with fne bubbles on the palate that express the Italian craf of the spritz. Almare Spritz is perfect as a refreshing “aperitivo” served with ice and a slice of orange.

All that said, the next time someone knocks the “spritz”, you can tell them with confdence and history on your side that the wine spritzer has a pedigree that dates back over two centuries and has every right to be counted among the world’s classic cocktails!

Te Ultimate Guide to Mastering the Double Cleansing Method

The double cleansing method is one of the most popular and efective methods for deeply cleansing the skin. It’s a two-step process that involves using an oil cleanser to remove makeup, dirt, and excess oils from your face, followed by a water-based cleanser to further cleanse your skin. Tis technique has become increasingly popular among beauty enthusiasts as it helps to improve skin tone, reduce acne breakouts, and eliminate blackheads. Tis post will go over how to properly double cleanse and common mistakes people make when double cleansing.

Step-by-Step Guide to Double Cleansing

Tis step-by-step guide will walk you through the process of double cleansing and how you should be doing it.

First, start by using a gentle oil or balm-based cleanser. Te purpose of this frst step is to break down any sunscreen, makeup, and dirt that has built up during the day without stripping away natural oils from your skin. Afer deeply massaging it for 1 minute, fully rinse your entire face with lukewarm water.

Next, move on to the second wash, which should be a cream or foaming cleanser formulated especially for your skin type (e.g., sensitive, normal/combination). Tis product should help remove any lingering impurities while also providing hydration for healthier-looking skin. Again, massage into wet skin for 1 minute before rinsing of and drying gently as before.

Finally, fnish of with a toner appropriate for your individual needs and a moisturizer that fts the same bill. Always remember not to scrub too hard when double cleansing - the skin on your face is ultra delicate!

Common Mistakes Made When Double Cleansing

When starting out, it can be easy to make mistakes while double cleansing that can have an adverse efect on your skin. Two common mistakes made when double cleansing are using too much product and not thoroughly massaging the oil cleanser in.

Using too much product during your double cleanse can cause irritation or excessive dryness due to overexfoliation of the skin’s surface layers. It is important to use just enough product for each step of your routine without having any excess so as not to overwhelm your skin and cause irritation. Additionally, not thoroughly massaging the oil cleanser into your face prevents you from removing all traces of dirt and grime within your pores, leading to blackheads and whiteheads. To ensure an efective oil cleanse, make sure you are massaging the cleanser into your face slowly and frmly without pressing too hard.

Te double cleansing method is an important part of taking care of your skin that should not be overlooked. It helps to deeply cleanse the skin and remove dirt, oil, and makeup residue that can clog pores and lead to breakouts. By following the steps outlined in this guide - using an oil-based cleanser frst, then a more intense one second - you can ensure your skin remains healthy, glowing, and free of acne or clogged pores. Now it’s time for you to take action, give the double cleansing method a try today!

PUBLISHER

Tammy Sheppard

tsheppard.avlmedia@gmail.com

GRAPHIC ARTIST

Joan Hutt

WEB DESIGN

Alphie Hyorth

CONTRIBUTING WRITERS

Peggy Ratusz

Laurie Richardone

Gina Trippi

ADVERTISING INQUIRIES

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mikedemos@aol.com

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brisdon00@gmail.com

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The 3 Clusters of Personality Disorders

Apersonality disorder is a mental health condition that afects how an afected person thinks, feels, and behaves. Tey cause distress in many areas of life, including someone’s romantic, familial, and platonic relationships. Ten distinct personality disorders are grouped into three clusters based on their similar or shared symptoms and patterns of behavior. Tis post describes the three clusters, what personality disorders are included in each group, and what causes them to be grouped together. By understanding these categories and what makes them distinct from one another, we can gain a better overall understanding of personality disorders in general and the people who sufer from them.

Cluster A (Odd, Eccentric)

Te Cluster A disorder group includes paranoid personality disorder, schizoid personality disorder, and schizotypal personality disorder. Tese three disorders are all characterized by an individual’s difculty relating to others and a tendency towards social isolation. Individuals with these diagnoses may have odd beliefs or thoughts, and their behavior can be seen as eccentric or socially inappropriate. For example, those with paranoid personality disorder ofen misinterpret benign events as malicious attacks on themselves, while individuals with schizoid personality disorder tend to distance themselves from any kind of close relationships. Tose with schizotypal personality disorder may exhibit strange behaviors such as talking to oneself or dressing inappropriately for the situation. When you compare the similarities these disorders share, it’s clear why they are grouped this way.

Cluster B (Erratic, Dramatic)

Te Cluster B group contains four disorders: narcissistic personality disorder, borderline personality disorder, histrionic personality disorder, and antisocial personality disorder. Tese four conditions share very similar features

in terms of their symptoms and patterns of behavior. For example, individuals with any one of these disorders will display behaviors such as impulsivity, emotional instability or imbalance, an inability to maintain close relationships, or risky behaviors such as substance abuse or criminal activity. Additionally, rapid mood swings and difculty recognizing boundaries are also incredibly common behaviors shown by people with cluster B disorders. All these similarities suggest there are important underlying causes shared among all four disorders within this cluster, which is another reason they’re grouped together.

Cluster C (Fearful, Anxious)

Te Cluster C group comprises avoidant personality disorder, dependent personality disorder, and obsessive-compulsive personality disorder. Tese disorders share certain features, such as a tendency toward anxiety and fearfulness in social situations, submissiveness to authority fgures, and difculty expressing emotions openly or assertively. People with these conditions ofen struggle with feelings of inadequacy and low self-esteem due to their inability to properly cope with stressful events. Tey may also have difculty forming intimate relationships due to their fear of rejection or abandonment. Te symptoms associated with these disorders are highly interrelated; individuals who sufer from one condition can also experience symptoms related to another within the same cluster group. For instance, those diagnosed with avoidant PD may also present some behaviors shown in dependent PD, such as clinging behavior or high levels of distress when separated from loved ones. It is important for clinicians treating patients sufering from Cluster C disorders to consider the overlapping nature of these conditions to design the most efective treatment plan.

To summarize, the three clusters of disorders were grouped together this way because of the similarities they show. Tis provides an easy-to-understand framework for understanding the diferent types of personality disorders someone can be diagnosed with. Each cluster is characterized by its own unique set of symptoms that are linked together, and understanding these clusters can help you better understand those around you who have been diagnosed with a personality disorder. If you think you may have one of these disorders, please reach out to a mental health professional for support and coping mechanisms.

Sources: webmd.com/mental-health/avoidant-personality-disorders medlineplus.gov/ency/article/000941.htm iocdf.org/wp-content/uploads/2014/10/OCPD-Fact-Sheet.pdf mayoclinic.org/diseases-conditions/personality-disorders/symptoms-causes/syc-20354463 my.clevelandclinic.org/health/diseases/9636-personality-disorders-overview

Local Music Makers

A Pioneer Woman in Bluegrass, Louisa Branscomb

By Peggy Ratusz

There’s a lot to take in about Louisa Branscomb. Te trails she’s blazed and continues to cut through are too many to cover in one small feature in one local magazine. Terefore, I invite you, encourage you to google her name and go down that rabbit hole where you’ll learn so much more than these allotted words will allow. You’ll be incredibly glad you did, regardless of your favorite genre(s) of music.

With so many awards and accolades, one can’t help but be just a little bit intimidated by this efervescent, motivated, ft as a fddle bluegrass music giant. Louisa does nothing to elicit trepidation, but by the sheer number of her accomplishments, it can make one feel just a tad bit inadequate! At 72 years young, she shows no sign of slowing down.

I was introduced to Branscomb for the frst time by a mutual friend, Clint Bernard afer one of my concerts they both attended many years ago. He began our meet and greet with: “Tis is world renowned, Grammy winning songwriter, Louisa Branscomb.” I thank Clint for waiting until afer the show to conduct this meet and greet.

Songwriting is an endless journey for Louisa. A quote from one of her gobs of interviews over the years: “Te perfect

song is a vanishing point,” she says. “I’m only interested in pursuing something I can never really achieve. It inspires me to keep trying to be a better writer and reminds me to live close to the bone, open to the unknown so I won’t miss the next song.”

Ms. Branscomb’s notoriety and fame basically began in 1991 when a song she’d written in 1971 was included as a track on an Alison Krauss record that won the Grammy for Best Bluegrass Album of 1990. By 2011, she had over 90 songs recorded by various Bluegrass artists, as well as her own highly praised releases. While her illustrious career as songwriter, mentor, picker and performer was chugging along, Louisa decided she would simultaneously explore her desire to study human nature by pursuing a degree in Clinical Psychology which she accomplished during the 1980’s. In a 2021 interview with Sandy Hatley from Bluegrass Today, Branscomb says: “I wanted to understand the human spirit – how people transform their lives, what creativity is really for.”

With a keen sensitivity derived from her own, pretty much lone experience as a pioneer female in a male dominated business, Louisa’s heart spoke to her head when in the latter part of the 1990’s she was inspired to fnd a way to share with and give to other songwriters

Photo courtesy of Louisa Branscomb

what she wished she had had early on. So she put her money where her heart was and started a songwriting workshop, which has morphed in name a bit but always with the intention of building community. A quote from her “Up Close” page on her website says: “Tere’s an emphasis on the artistic core within all of us that enables us to live art-worthy lives in many forms of creating and communicating. Tis concept informs her model of “From the Inside Art” – capturing the artists’ cycles of going to the clearest truth within, and taking it in some form back to the community. “ Tis theme of deep diving in order to come up out of the water with something to take back into a community through songwriting, has been central to these workshops which she’s been hosting, producing, spearheading for over 30 years.

WNC is now fortunate to have her, as she’s transformed a 1937 farm house and surrounding property into a retreat center where songwriters can register to attend weekend long songwriting workshops near Black Mountain, NC. She lovingly refers to this place as “Lyric Mountain” and has created a workshop that sounds like a mantra: Songs Move Mountains.

By the time this article is published, another workshop will be in the works. Terefore, if you’re an aspiring songwriter, a seasoned songwriter or anything in between, I respectfully advise you to set a reminder alarm to check back and visit her website ofen to learn of the next retreat.

In Louisa’s own words:

“Te most powerful tool we have to move people, and bring people together, is music. And songwriting is where music begins. Te most important skill a songwriter has is not craf or rhyme — its empathy, to connect deeply with one’s own soul and to connect to others. Two verses and a little soul can change lives, and when life is changed, the song keeps on going, crossing frontiers in ways we can only imagine.”

“My approach is based on the assumption that everyone can learn the skills that make writing possible, and that fnding one’s voice, and transforming thought and feeling to the song is a personal and highly individual process. In the same way, the kinds of blocks and fears that stall the creative process are also personal. I ofer broad frameworks and exercises within which each person can understand, explore, and refne their own writing process, as well as their own blocks, while actually writing as we go.”

“Songwriting is the purest art form. It leads us to the essence of experience, through all our senses. It ofers a form to celebrate the little story that descends through the rabbit hole to universal experience. Songs join us together, no matter what our diferences, and remind us we are one family – humanity.”

~ Louisa Branscomb

Peggy Ratusz is a vocal coach, song interpreter, and songwriter. For vocal coaching email her at peggymarie43@gmail.com

Simple Steps to Becoming a Better GRANDPARENT

Grandparents can be some of the best people in a child’s life. Tey’re there to ofer advice and support but also to nurture them and help them grow into happy, well-adjusted adults. Being a grandparent is a unique role with its own joys and challenges.

You may not be the parent, but you can still be an important part of your grandchild’s life and have a lasting impact. Finding ways to be a better grandparent will help you build a nurturing and loving relationship with your grandchildren. Let’s look at some ways to up your grandparenting skills.

Make time to go the extra mile

It’s easy to get caught up in the daily responsibilities of life, but it’s still important to make time for your grandchildren. Tey want you in their lives, and they need your guidance. If you want to be a better grandparent, take some time out of your schedule to go above and beyond for them.

One example is taking them out for ice cream or giving them money so they can buy something special for themselves. Tese small gestures will deepen your relationship with them and make them feel loved, on top of being fun to be around. But don’t go overboard! Showering the grandkids with unhealthy treats and money they haven’t earned won’t help their health or help them grow into responsible adults.

Be a source of support

Show your grandkids that you’re interested in their lives and future plans by asking them questions and ofering support where needed. If your grandkids are feeling down, give them a hug and remind them that you are there for them. You can also participate in their hobbies or interests, such as attending a sporting event or helping them with a school project. Showing your grandkids love and support will create a bond that will last a lifetime.

Give them responsibility

Tere are many ways to give your grandkids responsibility. One of the best ways is to let them help with chores and projects around the house, but not all of them at once. Ensure what you ask your grandchildren for help with is age appropriate and not too difcult to do, otherwise they will get discouraged or frustrated.

Giving the grandkids responsibility will help them gain confdence in their abilities. If there are any special projects in your family (like painting a room or organizing closets), consider involving your grandchildren in these tasks. Tis will give them the opportunity to learn new skills, feel helpful and productive, build bonds with other family members (including siblings), and gain confdence in their abilities-all while having fun together. So, get your grandkids involved and see how capable and amazing they can be.

Encourage independence and self-reliance

While you’ll want to do everything you can to help your grandchildren, it’s important that they learn to do things for themselves. You might be tempted to do everything for them, even their homework. But that doesn’t help them in the long run. Be supportive, but let them do it on their own. Tis will help them become more confdent in their abilities, reduce the chance of being dependent on others later in life, and make them feel good about themselves when they succeed at something on their own.

Encourage independence by showing them how things work (even if it takes a few tries before they get the hang of it). You can also let them know that if they need help from Grandma or Grandpa, you’re there for them. You can teach them useful skills, such as cooking or baking, or even conduct science experiments together.

Let them know when behavior isn’t acceptable

You don’t want to be known as the grumpy grandparent, but there’s nothing wrong with being frm. If you see your grandchild is about to dump their bowl of ice cream

on the foor afer dinner, or if they keep getting up from their seat at the dinner table, let them know that such behavior is unacceptable. Be kind but frm, and your grandchildren will respect and love you even more.

Don’t be afraid to say no, no matter how much they plead. By setting boundaries, you’ll help them learn to be responsible and respect others’ needs. Teach them that it’s important to consider the consequences of their actions. Saying no to your grandchildren doesn’t mean you don’t love them; it shows you are looking for their best interests.

Conclusion

Becoming a better grandparent doesn’t take much efort, but it takes intentionality and dedication. Prioritize spending quality time with your grandchildren, create lasting memories, and pass on life lessons. Grandparents can bring joy and be one of life’s most rewarding experiences. So, enjoy the journey and make sure your grandchildren’s memories last a lifetime.

Lifestyle & Resource

HEALTH & WELLNESS

Beauty Bin

117 Sweeten Creek Rd, Asheville

828-417-9915

Dry Bar & Day Spa. Asheville’s One-Stop Shop for ALL your Beauty Needs. Helping every client look and feel as beautiful on the outside as they are on the inside. www.beauty.bin.com

Four Seasons

828-692-6178

A locally trusted organization, Four Seasons is a leader in highquality person-centered care, proven by our consistent rank in the top 10% of service providers for family satisfaction. www.fourseasonscare.org

Ingles Pharmacy

Prescriptions ready when you need them, every time. www.ingles-pharmacy.com

Te Lodge at Mills River

5593 Old Haywood Rd, Mills River

828-684-4857

Make your rehabilitation or long-term stay at a skilled nursing facility a positive experience. We ofer our residents a warm community dedicated to seeing them achieve their health goals. www.sanstonehealth.com/lodgeatmillsriver

Zachary S. Holcombe, D.M.D.

Suite B-2, 1944 Hendersonville Road, Asheville

828-684-3939

General Dentistry. Whatever dentistry you’re in need of, you’ll feel comfortable with our team. Being patient-centered means that your positive experience, in every detail, is our primary concern. www.DentalAsheville.com

guide

HOME & REAL ESTATE

Mosaic Community Lifestyle Realty

60 Biltmore Ave, Suite 210, Asheville

828-707-9556

Our goal is to understand you and your needs; doing this means we can provide you with spot-on guidance to make informed decisions when buying or selling your home. www.mymosaicrealty.com

Century 21 Mountain Lifestyles - Owen Fields

1210 Hendersonville Road, Asheville.

828-777-5447

2011 Asheville Realtor of the Year.  Specializing in estate sales.  Available nights and weekends.

Century 21 Mountain Lifestyles - Martha Lowe

1210 Hendersonville Road, Asheville.

828-777-4364

“I love homes and I love people”!  My experience includes 34 years in banking as well as 20 years in real estate.  I want to earn your business.

RE/MAX Results - Elizabeth Jones

115 N. Main St., Weaverville.

828-226-2269

I enjoy listening, then searching for the home you feel is right. Are you selling your home? I can advise you on how to make your home ready, then sell your home for the best return.

Norma Clayton Realty

262 S. Caldwell St., Brevard

828-384-1806

Your HomeTown Realtor in Brevard. A team of real estate professionals dedicated to helping you fnd your perfect place. Let us show you why we love calling Transylvania County home. www.brevardrealty.net

WNC Bridge Foundation Estate Sales & Services

75 Fairview Rd, Asheville.

828-575-2509

We are a community-based charitable organization that works to provide funds to support and assist in meeting the many health challenges that face the people of WNC. www. WNC bridge.org

FOOD & DINING LIFESTYLE

Baked Pie Company

4 Long Shoals Rd, Arden

828-333-4366

Our pies are made daily with the freshest and highest quality ingredients. We think our customers deserve only the best! www.bakedpiecompany.com

PB & Jay”s Cafe

3445 Hendersonville Rd, Fletcher

828-376-3711

Tis unique café ofers quality nut butters, locally made jams and preserves and delicious breads. Anyone missing their childhood? You will fnd it at the Café! www.pbjayscafe.com

LIFESTYLE

Stephens Upholstering Co.

220 Weavervile Rd, Asheville

828-645-3422

Get furniture upholstery, drapery fabrics, blinds, and hardware right here. www.stephensupholstery.com

Asheville Cotton Co.

1378 Hendersonville Rd, Asheville

828-277-4100

With the help of a super friendly, knowledgeable and talented staf, the shop now boasts more than 10,000 bolts of quilting cotton, representing more than twenty major brands. We ofer a variety of classes, bringing in both local and national teachers. www.ashevillecottonco.com

5 Little Monkeys Quilt & Sew

32 N. Main St, Weaverville.

828-484-7200

Fabric, Supplies, Longarm Quilting and Machine Service.   Our passion is supporting all people in their desire to learn to sew and quilt.

Tyme In Te Garden

190 Weaverville Hwy, Asheville.

828-658-3700

A unique garden and gif shop ofering whimsy to the refned, bringing the outdoors in.

Is Climate Change Worsening SPRING ALLERGIES?

Do you sufer from seasonal allergies every spring? Are you constantly sneezing, coughing, and experiencing itchy eyes, runny nose, and congestion? While several factors contribute to spring allergies, there is evidence that climate change may be one of the key culprits.

How might climate change worsen allergy symptoms? As temperatures rise and weather patterns shif, the environment is changing in ways that are making allergies worse for many people.

Let’s explore the connection between climate change and spring allergies and look at some key environmental factors driving this trend.

A Long Pollen Season

One of the main ways climate change contributes to spring allergies is by lengthening the pollen season. As

temperatures rise, plants bloom earlier, releasing pollen sooner and for a longer period.

A study in Nature Communications shows that pollen seasons are getting longer and more intense due to climate change. Temperature and precipitation change daily pollen emission maxima by 35% to 40% and hike the annual total pollen emission by 16% to 40%. Tis means the allergy season is starting earlier and lasting longer, with more people afected for a greater portion of the year.

Along with lengthening the pollen season, climate change and global warming increase the amount of pollen plants release. Warmer temperatures, more carbon dioxide in the atmosphere, and changes in precipitation patterns are all factors that contribute to higher pollen counts. Tis means that even if you are not typically afected by allergies, you may start to experience symptoms as pollen levels continue to rise.

Climate Change Boosts the Effects of Other Allergens, Too

But it’s not just pollen that is causing problems. Climate change also contributes to the spread of other allergens, such as mold and dust mites. Changes in temperature and humidity create ideal conditions for these allergens to thrive. Terefore, more and more people are experiencing allergies triggered by these substances. Tis is a growing concern for many people around the world.

Allergens, like mold and dust mites, are in nearly every home, so be aware of the potential health risks they pose. Many allergens thrive indoors. Tis means that even people who spend most of their time indoors are still exposed to these allergens and their potentially harmful efects.

Take Steps to Lower Your Exposure to Allergens

So, what can you do to protect yourself from the efects of climate change on your allergies? While you can’t control the environment, there are many steps you can take to minimize your exposure to allergens.

Limit Outdoor Activities During the Day

One of the most efective ways to reduce allergy symptoms is to stay indoors when pollen counts are high. Tis means limiting your time outdoors during the early morning and late afernoon when pollen levels are highest. You may also want to invest in an air purifer for your home, which can help flter out allergens and improve the air quality inside.

Reduce the Allergy Count in Your Home

Another key step is to keep your home clean and free of allergens. Tis means regularly vacuuming and dusting and keeping humidity levels low to discourage the growth of mold and dust mites. You may also want to invest in and use a high-efciency particulate arresting (HEPA) flter in your vacuum cleaner, which can help capture small particles like pollen and mold spores.

Also, keep humidity levels low, as mold and dust mites thrive in moist environments. With these simple steps, you can reduce the number of allergens in your home, improving your air quality.

Protect Your Eyes and Lungs

When you do go outside, there are a few things you can do to minimize your exposure to allergens. Wearing a mask can help flter out pollen and other allergens, and wearing sunglasses can help protect your eyes from irritation. You may also want to avoid hanging your laundry outside to dry, as pollen can easily cling to your clothes and trigger allergy symptoms.

While these steps can help minimize your exposure to allergens, it’s also important to speak with your doctor about other treatment options available. Depending on the severity of your symptoms, you may beneft from over-the-counter or prescription medications that can help alleviate your allergy symptoms.

Conclusion

Climate change has a signifcant impact on spring allergies, with longer and more intense pollen seasons and an increase in other allergens like mold and dust mites. While you can’t control the environment, you can take steps to minimize your exposure to allergens and protect yourself from the efects of climate change on your allergies. By staying informed and taking proactive steps to manage your allergies, you can help minimize the impact climate change has on your health and well-being.

References:

Zhang Y, Steiner AL. Projected climate-driven changes in pollen emission season length and magnitude over the continental United States. Nature Communications. 2022;13(1). doi:doi. org/10.1038/s41467-022-28764-0

“4 Ways To Find Spring Allergy Relief - Cleveland Clinic.” 14 Apr. 2022, health.clevelandclinic. org/how-to-manage-spring-allergies/.

“Seasonal allergies: Nip them in the bud - Mayo Clinic.” 27 Apr. 2022, mayoclinic.org/diseasesconditions/hay-fever/in-depth/seasonal-allergies/art-20048343.

Rethink Your Approach to WEIGHT LOSS

Losing weight is hard, but it doesn’t have to be complicated. If you are having trouble shedding pounds and keeping them of, and you’re jumping from strategy to strategy by taking weight-loss advice online, it’s time to rethink your approach to weight loss. Let’s look at some common weight-loss strategies that could sabotage your eforts -- and help you fnd strategies for making healthy changes to your routine.

Trying to lose weight too fast

You might be thinking, “I want to lose weight fast!” You’re not alone. Many people feel that way. But losing weight too quickly is one of the worst things you can do because it usually motivates you to resort to unhealthy practices. For example, you might embark on a running program and try to run your body fat of. But by doing so, you may lose muscle mass and inadvertently slow your metabolism. If you take it to the extreme, it’s almost impossible to lose any weight because the body goes into survival mode and starts holding onto every calorie as if its life depends on it.

Plus, your energy levels will plummet along with your motivation. Strength training may be a better choice. Tat’s because muscle burns more calories than fat anyway, and training your muscles against resistance can speed up fat loss while reducing muscle loss. You get the beneft of stronger muscles, too.

Skipping meals

Skipping meals might seem like a quick fx for weight loss, but it can have serious consequences on your health. From sluggish energy levels to weight gain, skipping meals can do more harm than good. But how?

When you skip meals, your body goes into “starvation mode.” Your metabolism slows down and your body starts to conserve energy. Tis means when you fnally eat, your body will store those calories as fat instead of burning them of. Not only that, but your body also craves highcalorie, sugary foods to make up for the lack of energy it’s getting. Tis can lead to overeating and weight gain.

Skipping meals can also afect your energy levels. When you don’t eat enough, your body doesn’t have the energy it needs to function properly. You might feel tired, irritable, and sluggish, making it hard to focus on your work or daily tasks. Tis can lead to a decrease in productivity and stress levels.

Another risk of skipping meals is the impact on your blood sugar levels. When you don’t eat, your blood sugar levels drop, which can lead to feelings of lightheadedness, shakiness, and even fainting. Tis can be dangerous if you’re driving or operating heavy machinery.

Finally, skipping meals can lead to nutrient defciencies. When you don’t eat enough, you’re not getting the

nutrients your body needs to function properly. Tis can lead to defciencies in vitamins and minerals, which can have a negative impact on your overall health.

Fad dieting

Fad diets are also a problem because they’re not sustainable. Fad dieting is the practice of following any weight-loss regimen that has been in vogue at some point and quickly falls in popularity when it’s no longer trendy.

Te problem with fad diets is that usually they’re not based on science or facts but rather on what’s hot at the time. For example, if you see celebrities or famous athletes promoting a new diet plan and becoming popular online, chances are it will be your next “it” diet, too.

But really, do you know if the diet works? Have there been randomized controlled trials conducted to prove its efectiveness? What happens when your favorite celebrity moves onto another trendier program? Will you follow suit again without question?

As tempting as it may be to join in with these celebrityled movements, it’s best to look further into research before jumping on board. Tese diets ofen aren’t based on evidence-based recommendations. If something sounds too good to be true, chances are it is.

Juicing

Juicing can be good for you, but it’s not a substitute for a healthy diet. It’s a way to get a boost of nutrients, but it should not be used as a primary method for weight loss. While juicing can help you consume more fruits and vegetables, it can also lead to weight gain if you’re not careful.

Juicing can be a convenient way to consume a lot of fruits and vegetables in one sitting, but it can also lead to more calories than you realize. Many store-bought juices are high in sugar and calories, which can contribute to weight gain if you consume large amounts. Plus, juicing removes the fber from fruits and vegetables, which can lead to a spike in blood sugar levels and leave you feeling hungry soon afer drinking a juice.

Another problem with juicing as a weight-loss strategy is that it can be restrictive and unrealistic to maintain over the long term. A diet that relies solely on juice can be difcult to stick to, leading to feelings of deprivation and

restriction. Tis can make it hard to maintain weight loss in the long term.

A better weight-loss approach is to focus on a balanced diet that includes various fruits and vegetables, lean protein, whole grains, and healthy fats. Tis can help you feel full and satisfed and provides a range of essential nutrients to support health. Plus, regular exercise, proper hydration, and enough sleep can help you achieve your weight loss goals.

Getting hung up on the scale

Te scale is a misleading measure of progress, especially regarding weight loss. Te frst thing to remember is that losing weight is not about the number on the scale; it’s about how you feel. Losing weight for health reasons and appearance are two very diferent things.

If you’re only focusing on losing as much fat as possible (and therefore weigh yourself daily), chances are this practice isn’t working well for you, as it rarely works well for anyone. It’s easy to get caught up in numbers and measurements, but it’s not a healthy approach to physical or mental wellness. It can also lead to unhealthy weightloss practices.

Overeating protein at the expense of other nutrient groups

At one time, high-protein diets were popular for weight loss. Protein is an essential nutrient, but remember that protein isn’t the only thing you need. While a diet high in protein can be helpful for weight loss (and muscle building), it doesn’t mean you should eat as much of it as possible.

Protein is in many foods, such as eggs, fsh, poultry, dairy, and plant-based sources, such as lentils, beans, nuts, seeds, and soy. It’s also available in supplements like whey protein powder if you cannot get enough from your diet alone.

Protein helps build and repair tissue within the body. However, this doesn’t mean that overeating protein will lead to weight loss on its own. Instead of focusing on getting more protein into your diet at the expense of other nutrient groups (carbohydrates or fats), focus on adding more vegetables or whole grains, so that you don’t miss important vitamins and minerals associated with these foods and keep your diet balanced.

Ignoring how you feel in favor of how you look

Te scale isn’t the only indicator of how you feel. It’s also important to focus on how you feel in addition to what the number says. Your weight fuctuates by several pounds each day, which can cause stress or anxiety if you’re fxated on it. Te true measure of success is when your body and mind are aligned, not just with one another but also with your lifestyle choices.

While it’s tempting to let a desire drive you for quick results, this approach ofen leads people down dangerous paths that have the opposite efect: no weight loss at all or even more weight gain. It’s better to get on board with the idea that getting ft takes time. Tere’s no need for perfectionism here -- good ftness and weight-loss practice should be enjoyable rather than burdensome.

Focus on moderation when trying to lose weight

If you’re trying to lose weight, remember there’s no onesize-fts-all approach. Instead of going for extremes, try

practicing moderation instead. Eat a balanced diet. A well-balanced diet can help keep your energy up and prevent cravings for unhealthy foods. Balanced meals should include protein, carbohydrates, and fats in the correct proportions for your body type (as recommended by your doctor). Online tools can help you develop a personal eating plan based on your age, gender, and activity level.

Eat slowly and mindfully so you get the most enjoyment out of each bite and are satisfed with less. Balance it with quality sleep, stress management, and balanced workouts. Sleep deprivation can lead to increased food cravings, as well as fat storage, due to decreased levels of leptin (the hormone responsible for giving us feelings of satiety).

References:

“Strength training: Get stronger, leaner, healthier - Mayo Clinic.” 15 May. 2021, mayoclinic.org/ healthy-lifestyle/ftness/in-depth/strength-training/art-20046670.

“Te Health Risks of Fad Diets | Oklahoma State University.” extension.okstate.edu/fact-sheets/ the-health-risk-of-fad-diets.html.

“Fad Diets: Why Tey Don’t Work, Sustainable Changes, and More - Healthline.” 07 Feb. 2022, healthline.com/health/why-fad-diets-dont-work.

Zeballos E, Todd JE. Te efects of skipping a meal on daily energy intake and diet quality. Public Health Nutr. 2020 Dec;23(18):3346-3355. doi: 10.1017/S1368980020000683. Epub 2020 May 13. PMID: 32398192.

“Some old-fashioned things like fresh air and sunshine are hard to beat.”

Laura Ingalls Wilder

Improve Your Memory With Tai Chi

Although any form or type of physical exercise can help improve memory and cognitive function, tai chi seems to have a particularly profound benefcial efect on the brain. Te practice of tai chi triggers a brain state similar to meditation. In fact, tai chi is sometimes called “meditation in motion.” Although many people struggle to master the principles of meditation, anyone can do tai chi. Advanced tai chi can be very physically challenging, but there are versions of tai chi designed for beginners, seniors, and even wheelchair users.

What is tai chi?

Tai chi was originally a martial art, and its movements refect its origin in warfare by simulating the manipulation of weapons and defensive/ofensive movements. It emphasizes control of the core muscles of the body and good biomechanics. In its modern form, tai chi involves performing slow, highly controlled, and stylized movements combined with breathing control, body awareness, and deep mindfulness. Tese practices create a mental state indistinguishable from meditation.

Tai chi improves memory and cognition

It has been well-established that tai chi improves memory and cognition. Most studies on tai chi assign previously sedentary volunteers to a tai chi group or a control group. Te control groups are either no intervention or some other type of exercise, frequently brisk walking. Te volunteers take a battery of tests to assess their memory and cognitive functions before the intervention and then again afer several weeks of the intervention. Tese studies consistently fnd that any form of exercise improves memory and cognition relative to no exercise, and tai chi is superior to any other form of exercise in improving memory and cognition.

Tai chi changes the brain

Several studies examined the brain of trial participants before they began practicing tai chi and then again afer they had engaged in regular tai chi practice for several weeks. Tese studies found that tai chi actually changes the structure of the brain. It increases gray matter density and remodels parts of the brain, including the

hippocampus, a key part of the brain involved in memory. Tai chi seems to promote brain plasticity and neuronal renewal.

Tai chi has many health benefts

In addition to improving memory and cognition, tai chi improves balance and muscle strength. It is also good for the cardiovascular system, with some studies showing it reduces blood pressure and improves the blood lipid profle.

How to get started with tai chi

Te best way to get started with tai chi is to enroll in a group class. Wear loose, comfortable clothing and sensible shoes to class. If you can’t fnd a class, many instructional videos are available. Most of the studies on tai chi’s benefcial efects on the brain used three to fve sessions per week and noticed a dramatic improvement in memory afer as little as eight weeks of regular practice. Tai chi is low-impact and does not place the practitioner at risk of overuse or repetitive motion injuries; it can be practiced daily without ill efects.

Selected References

Te Diferential Efects of Tai Chi vs. Brisk Walking on Cognitive Function Among Individuals Aged 60 and Greater. Yu Y et al. Front Hum Neurosci. 2022 Mar 17;16:821261. doi: 10.3389/ fnhum.2022.821261.

Tai Chi Chuan Alters Brain Functional Network Plasticity and Promotes Cognitive Flexibility. Cui L et al.Front Psychol. 2021 Jun 29;12:665419. doi: 10.3389/fpsyg.2021.665419.

Regular Tai Chi Practice Is Associated With Improved Memory as Well as Structural and Functional Alterations of the Hippocampus in the Elderly. Yue et al. Front Aging Neurosci. 2020 Oct 29;12:586770. doi: 10.3389/fnagi.2020.586770.

Tai Chi Chuan vs General Aerobic Exercise in Brain Plasticity: A Multimodal MRI Study. Cui L et al. Sci Rep. 2019 Nov 21;9(1):17264. doi: 10.1038/s41598-019-53731-z.

Te Efects of Meditation on Grey Matter Atrophy and Neurodegeneration: A Systematic Review. Last et al. J Alzheimers Dis. 2017;56(1):275-286. doi: 10.3233/JAD-160899.

Increased Hippocampus-Medial Prefrontal Cortex Resting-State Functional Connectivity and Memory Function afer Tai Chi Chuan Practice in Elder Adults. Tao J et al. Front Aging Neurosci. 2016 Feb 16;8:25. doi: 10.3389/fnagi.2016.00025.

Health benefts of tai chi: What is the evidence? Huston and McFarlane. Can Fam Physician. 2016 Nov;62(11):881-890.

Efect of tai chi on cognitive performance in older adults: systematic review and meta-analysis. Wayne et al. J Am Geriatr Soc. 2014 Jan;62(1):25-39. doi: 10.1111/jgs.12611. Epub 2014 Jan 2.

How to Boost Vitality through Food

by Laurie Richardone

Food isn’t like medicine, food is medicine. It’s our number one tool in creating the vibrant health we deserve. Te great news is we have control over what we eat.

However, there’s so much changing and conficting information fying around that it can feel impossible to know where to look for sound advice, or know what to eat. As a health coach having studied over one hundred dietary ways of eating, I have concluded there is no one size fts all. Tis is called bio-individuality. What supports my body can be unfavorable to someone else. Te reverse is also true. Trust your own inner guidance. Our bodies are divinely intelligent, and if you give it some attention, it will tell you what it needs.

Nevertheless, it can be challenging following a routine in our eating. Sometimes our bodies rebel and feel more depleted than usual.

I would suggest planning out your food throughout the day. Tis supports us to not reach for an unhealthy snack if we are on the go, and our blood sugar is plummeting. It ensures that your body is getting the nutrients it needs for that extra support you might need on any given day. I always have some organic nuts and seeds, or keto protein bars with me and a bottle of spring water.

Te most important ingredient is eating whole foods that are free of pesticides and chemicals. If you enjoy eating meat, and you feel that it supports your body, wonderful. I would suggest eating grass fed, free range, antibiotic free animal protein whenever possible. I wholeheartedly believe, from my own journey to optimal health, that food has the power to not only change our health, the health of our communities, but also the health of the planet.

Please know that a nourishing tasty recipe doesn’t have to mean hours in the kitchen, unless that’s your happy place, like me.

Using a few simple, functional ingredients can give you a rewarding end result. I like to keep a few benefcial spices in the pantry.

• Studies show that warm spices like cinnamon, cayenne pepper, and turmeric are linked to metabolic, cardiovascular, and anti-infammatory benefts.

• Years of research tells us that eating two or three medjool dates a day can stimulate the immune system, reduce infammation, and improve hormone regulation as they are an excellent source of phytonutrients.

• Try adding some high quality collagen powder to a morning smoothie, and get some extra protein in your day while supporting your gut, skin, and joint health all at once.

Te path to optimal health and vitality starts with one meal at a time. Be patient with yourself. Happy Eating ~

If you are a curious person or cook, join me on my Podcast ~ a taste for all seasons.

Listen to the latest episode~Simple Weeknight Dinners~ All shows on LaurieRichardone.com ~ or wherever you listen to your podcasts.

Now Available ~ Asheville Cooking Class Series ~ Hosted by CSLAsheville.org

Tese scrumptious classes will open seasonal new opportunities in your kitchen. Join us in a group setting and learn how to feed your body for optimal health.

https://cslasheville.org/event/boost-vitality-through-food-keto-comfort-cooking/

Laurie Richardone is an inspirational seasonal chef and certifed health coach. To work with Laurie, visit LaurieRichardone.com

Curried Chicken With Medjool Dates

Tis easy recipe has benefcial spices and immune boosting creamy medjool dates, making this dish healthful and inviting.

Dates have a low/medium GI (glycemic index), which means they’re less likely to spike your blood sugar levels, making them a wholesome choice for people with diabetes. Pair with greens of your choice.

Serves 4

Ingredients

1 ½ pounds of chicken tenders, or breasts

sliced into thin strips

2 cups sheep, goat, or cow yogurt

1 whole shallot, minced

4 cloves of garlic, minced

1 tbsp. curry powder

1 tbsp. turmeric powder

1 tsp. cinnamon

1 tsp. coriander seeds, ground

1 tsp. cumin, ground

1 tsp. sea salt, or to taste

⅛ tsp. fresh ground pepper

¼ cup fltered warm water, start with 2 tbsp.

6-8 medjool dates, chopped

½ cup fresh cilantro, chopped

1-2 limes, juiced

3 tbsp. coconut oil, or other oil

¼ cup pumpkin seeds for garnish, optional

Method for Curried Chicken

1. Slice chicken tenders into small pieces. Salt with tsp. of salt. In a large nonstick pan, heat oil over medium heat. Add salted chicken tenders and lightly brown on each side. This takes 4 minutes. Do not over cook the chicken as it will make it tough. Set aside. Keep warm.

2. In the same pan, add a little more oil, lower heat to medium-low.

3. Add the shallots and cook for one minute. Add the garlic, spices, juice of one lime, 1-2 tbsp. of warm water, and stir quickly. On low heat, add the yogurt, and blend all the ingredients together. Add more warm water if the sauce feels too thick. Taste for seasoning. Add the chicken tenders, and shake the pan to coat the chicken.

4. Add the chopped medjool dates, fresh chopped cilantro, and remainder of lime juice.

5. Place the curried chicken in four shallow bowls over greens of your choice.

6. Garnish with pumpkin seeds.

Method for Greens

Steam or saute greens of your choice. Season with salt and pepper, and a squeeze of lime juice. Keep warm.

Laurie Richardone is a seasonal gluten free chef and certifed health coach. To work with Laurie, visit LaurieRichardone.com

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