50 Plus Living August 2023

Sean Minor Wines!

Tere are literally thousands of wineries, why pick Sean Minor to feature? Because, as Sean and Nicole Minor say of their reason to make wine: “We were yearning for wines that were easy to enjoy, highlighted the amazing fruit of California, and didn’t break the bank—so we made them.”

Who is Sean Minor? He was born in Kansas surrounded by agriculture, hard work, and the unwavering work ethic of Midwestern families. Te practice of caring for the land and bringing the harvest to the dinner table has always been close to Sean’s heart. For Sean, winemaking celebrates this concept of farm to table, family, friends and community.

sites strategically located near the cool, marine infuences of the sun-flled California coast producing quality wines at an approachable price, a practice that continues.

Afer graduating from Arizona State University, where he met his wife, Nicole, Sean moved to California working for Beaulieu Vineyard. He knew right from the start, the wine industry was for him. To further his knowledge of grape cultivation and winemaking, Sean began classes at U.C. Davis.

Once submersed in the wine world, Sean and Nicole noticed that there was a gap in the market, quality wines for an afordable price! Tey began producing wines from premier appellations throughout California, sourced from vineyard

Te Minors do not own the vineyards preferring to work with diligent and experienced farmers who share their values of sustainability throughout California and now Oregon. Following this strategy, Sean and Nicole have developed strong relationships with the best growers in the industry allowing them to contract the fnest fruit. Today, Sean Minor Wines can be found at restaurants and retail stores in 49 states.

By Gina Trippi

At Metro Wines, we have four Sean Minor Wines including the highly regarded Nicole Marie Red Blend awarded 93 Points in Te Best in Class Sunset International Wine Competition. Tis blend of 50% Merlot, 25% Zinfandel and 25% Petite Sirah, presents a deep ruby color in the glass and ofers aromas of dark cherry, cassis and vanilla. On the palate, the wine is big, rich and spicy with favors of red berry, dark cherry, cassis and black pepper that integrate hints of oak spices. Te sof tannins and sweet oak balance lead to a long and lingering fnish.

Sean Minor Pinot Noir 2022, which the winery describes as a “little black dress,” is a classic choice for any occasion and goes with almost everything. With alluring aromas of wild plums and cloves followed by favors of vivid red cherries, spices, earthy notes and vanilla, the winery suggests pairing with dishes from grilled salmon and mango salsa to grilled eggplant and peppers.

And here is the surprise! Sean and Nicole Minor will be joining us at Metro Wines on August 11th from 4:00 pm to 6:00 pm to taste 10 of their acclaimed wines. Sean and Nicole will be mingling, tasting and talking with guests. Join us. Call 828-575-9525 or shop for tickets online on our website!

How Your Height May Afect Your Health

osteoporosis in later life. Taller individuals have greater bone mass in their bodies, which means that their bones are able to withstand more pressure and are less likely to fracture or break.

Lung Capacity: Research has shown that taller individuals tend to have larger lungs, which helps to increase their overall lung capacity. Tis can be benefcial for athletes and those who engage in physical activity, as it allows them to take in and utilize more oxygen during exercise.

Metabolism: Height can also afect an individual’s metabolism. Taller individuals tend to have a faster metabolic rate, which means that they are able to burn calories at a faster rate than shorter individuals.

Mental Health: Height can have an impact on an individual’s mental well-being. Studies have shown that taller individuals tend to have higher levels of self-esteem and confdence than shorter individuals, which can contribute to better mental health.

Pregnancy: Height can also afect a woman’s ability to carry a healthy pregnancy. Research has shown that shorter women may have a higher risk of complications during pregnancy, including preterm birth and low birth weight.

Height is a common topic of conversation and observation among people of all ages. For some, it may be a source of pride while for others, a source of discontent. However, height plays an important role in determining an individual’s physical health and well-being. From cardiovascular health to mental well-being, here are 10 ways that height may afect your health:

Cardiovascular Health: According to a study published in Te Lancet Diabetes & Endocrinology, shorter height may increase the risk of cardiovascular disease. In the study, researchers found that for every additional 2.5 inches of height, the risk of coronary artery disease decreased by 13.5%.

Cancer Risk: Research suggests that taller individuals may have a higher risk of developing certain types of cancer, including breast, ovarian, and prostate cancer. Tis is due to the fact that taller individuals have a larger number of cells in their body, which increases the likelihood of mutations that can lead to cancer.

Bone Density: Height is positively associated with bone density, which helps to reduce the risk of developing

Sleep Quality: Height can also impact an individual’s sleep quality. Taller individuals may be more likely to experience sleep apnea, which is a condition that causes breathing to stop and start repeatedly during sleep.

Joint Health: Height can also have an impact on an individual’s joint health. Taller individuals may be more likely to experience joint pain or arthritis due to the increased stress placed on their joints.

Lifespan: While height is not a direct determinant of lifespan, research has shown that taller individuals tend to live longer than shorter individuals. Tis may be due to the fact that taller individuals are less likely to develop certain health conditions, such as cardiovascular disease and osteoporosis.

In conclusion, height plays a signifcant role in determining an individual’s physical health and well-being. From cardiovascular health to mental well-being, there are numerous ways in which height may afect an individual’s health. It is important to be aware of these potential efects and to take steps to maintain overall health and well-being, regardless of one’s height.

HAPPY SUMMER

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

Mike Demos

828.273.0098

mikedemos@aol.com

Bridget Hepler

828.551.9893

brisdon00@gmail.com

AVL Media Inc.

P.O. Box 18416 | Asheville, NC 28814 828.230.7537

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The Benefts of Self-Care

Self-care and self-awareness are two important practices that have gained a lot of attention in recent years. Tese practices are essential for everyone, regardless of age, gender, or occupation, to maintain a healthy and balanced life. In this article, we explore the benefts of self-care and selfawareness and why they should be prioritized.

To begin with, self-care is the practice of taking care of oneself, physically, emotionally, and mentally. Tis includes activities such as exercise, getting enough sleep, eating healthy food, and engaging in hobbies or activities that bring joy and relaxation. Self-care is essential because it helps to reduce stress levels, boost our mood, and improve our overall health.

Research has shown that when we take better care of ourselves, we feel better both inside and out. A study by Harvard Health Publishing found that regular exercise can help to improve mood and reduce symptoms of anxiety and depression. Furthermore, taking time for ourselves through self-care activities can reduce burnout and help us to be more productive in our daily lives.

Another essential practice that complements self-care is self-awareness. Self-awareness is the ability to recognize one’s thoughts, feelings, and behavior patterns. When we are self-aware, we can identify our strengths and weaknesses, manage our emotions better, and improve our communication skills.

Being self-aware allows us to understand ourselves better and identify our triggers and limiting beliefs. Tis knowledge can help us identify the areas of our lives that need improvement and develop strategies to overcome any challenges we may face. It also helps us to make more informed decisions in our personal and professional lives.

Moreover, self-awareness can help us build better relationships with those around us. When we understand our emotional responses and triggers, we can communicate more efectively with others, resolve conficts more efciently, and maintain positive relationships.

One common challenge that many people face is fnding the time and motivation to practice self-care and selfawareness. However, these practices do not have to be time-consuming or require a signifcant investment. Simple activities like taking a walk, meditating, or journaling can be efective ways to practice self-care and self-awareness.

Incorporating self-care and self-awareness into our daily routine is crucial for maintaining a healthy and balanced life. At times, it may feel selfsh, or we may feel guilty for taking time for ourselves. However, we must understand that taking care of ourselves is not selfsh. It is essential to be the best version of ourselves, and this requires time and attention to our physical, emotional, and mental well-being.

Furthermore, when we prioritize our own self-care and selfawareness, it can positively impact those around us. When we are happier and healthier, we radiate this energy to those around us, leading to healthier relationships, increased productivity, and, ultimately, a more fulflling life.

Self-care and self-awareness are critical practices that everyone should prioritize. Tey are essential for maintaining a healthy and balanced life, both physically and emotionally. Incorporating simple daily activities to practice self-care and self-awareness can signifcantly impact our well-being and overall happiness. Terefore, it is vital to dedicate time and attention to these practices for a fulflling and enriching life.

Cooking Summer Vegetables

by Laurie Richardone

Dining alfresco is one of the great pleasures of summertime and it instantly transforms an ordinary meal into something special.

In summer the farmers markets are overfowing with the season’s harvest, and we have an overabundance of vegetables that give us a plethora of possibilities. One of my favorite outdoor techniques to make vegetables shine is to grill them, it brings an extra layer of deliciousness to ingredients. Grilling also brings people together, gathering around the grill waiting to catch a whif of the intoxicating aroma that we might not achieve cooking indoors. It is a magical way to add that smoky favor, and get those crispy edges we love so much in food.

Did you know that grilling vegetables contains no carcinogens, and grilling vegetables does not eliminate all of the nutrients. Yes, all forms of cooking can diminish some of the nutrients. But the fip side is that some nutrients actually become more bioavailable when vegetables are cooked, since cooking helps release the nutrients from the cell walls of the plant. Te carbohydrates in the veggies caramelize, mellowing out strong favors into golden, toasty perfection!

Don’t be afraid to give a bit of charr to your vegetables, they are more hardy than you think. Vegetables can take a bit more heat, and color on vegetables equals favor. Te deeper we get that color, the more favor you will have.

I ofer a simple method for maximum favor; grill the vegetables on the grill to infuse them with that smokey earthy favor. Even if you live in a more urban environment, you can get a small hibachi grill for your terrace, and grill some summer vegetables. Tis method starts to build simple, but favorful dishes. Brush them with a bit of olive oil, salt and pepper, a squeeze of fresh lemon, and viola!

Caulifower is one of my favorite vegetables to put on an open fre. You can fnd the small ones at our very own North Asheville Tailgate Farmers Market, and they make a beautiful presentation when grilled whole. To get them crispy on the outside, tender on the inside, you might want to cover it with some foil as it’s grilling to prevent it from charring too much before the interior becomes tender.

Personally, I like my vegetables al dente (frm), to keep some crunch for texture in a dish; in addition to holding some of the benefcial nutrients. If you are going to be adventurous and grill a whole caulifower, it does take about 45 minutes, but so worth the time. It’s inactive time, so you can set a timer and take care of another dish. Another great way to grill caulifower is to cut thick slices, then grill them.

If you want to take vegetables to the next level, make what I call my magic dressing. It can go on just about any veggie to elevate the simplest of ingredients, and it stores in the refrigerator for up to 5 days. Te full recipe is on my website LaurieRichardone.com.

Wishing you a favorful Summer ~ Laurie

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

Listen to the latest episode ~ Ideas For Cooking Summer Vegetables

All shows on LaurieRichardone.com ~ or wherever you listen to your podcasts.

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

Grilled Caulifower with Miso Maple Dressing

Serves 4 as a side

1 large or 2 small heads of caulifower

2 tbsp.extra virgin olive oil

1 tsp. sea salt

1/8 tsp. ground pepper

1/2 of a lemon, juiced

1/4 cup chopped parsley, for fnish

Miso Maple Tahini Dressing / AKA Magic Dressing

3/4 cup unsweetened tahini, raw zest & juice of 1 lemon (more to taste)

1 tbsp. white miso, or other miso

2 cloves garlic, minced

1/4 tsp. minced ginger

1/4 tsp. salt, or to taste

1 tbsp. pure maple syrup

2-3 tbsp. fltered water

pinch of red pepper fakes, optional

Method for Dressing ~ Mix all ingredients in a food processor until smooth and creamy. Add more water if the dressing is too thick. Taste for seasoning and acidity.

Cooks note: Make a paste with miso and warm water before adding it to the other ingredients for a smoother consistency. Stores up to 5 days in the refrigerator.

Grilled caulifower ~ For a large caulifower, cut thick slices. Brush with olive oil, salt, and pepper, and place on a hot grill for about 30 minutes, or until tender. Turn once, half way through grilling.

For Grilling or roasting small whole caulifowers, use the same method as above for seasoning, and grill or roast for about 45 minutes, or until charred and tender.

To serve ~ Place all the caulifower on a platter and drizzle with dressing, and fnish with the chopped parsley. Squeeze more lemon over the caulifower if needed .

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

Common Courtesy Rules Everyone Should Know

As human beings, we interact with one another on a daily basis. In the course of these interactions, it is important to observe certain rules of common courtesy. Tese rules help to maintain a sense of order, civility, and mutual consideration in our society. Te following are some of the most important common courtesy rules that everyone should know.

Greetings and Introductions

When you meet someone, it is important to greet them and introduce yourself. Tis applies whether you are meeting a stranger for the frst time or visiting a friend’s house. Greeting someone shows that you are friendly and approachable, while introducing yourself shows that you respect the other person and recognize their presence. Remember to be polite, smile, and maintain appropriate eye contact during the greeting.

Saying “Please” and “Thank You”

“Please” and “thank you” are two of the most important phrases in the English language. Tey express gratitude and show appreciation for other people’s eforts. Whenever you make a request, no matter how small or insignifcant it may seem, always remember to say “please.” Similarly, when someone does something for you, don’t forget to say “thank you.” Tese simple expressions of gratitude can go a long way in building good relationships with people.

Holding the Door Open

Holding the door open for someone is a simple act of kindness that can brighten someone’s day. It is a sign that you are considerate of other people’s needs and that you are willing to help them out. When you hold the door open for someone, make sure to smile and say “afer you” or “please go ahead,” as this shows that you are sincere in your gesture.

Waiting Your Turn

In a crowded place, such as a queue or a trafc jam, it is important to wait your turn patiently. Pushing and shoving to get ahead is not only rude, but it can also create unnecessary tension and confict. Remember that everyone has an equal right to be where they are, and that waiting your turn is a mark of respect for other people.

Using Good Manners at the Table

When eating with others, it is important to use good table manners. Tis includes using a napkin, eating with your mouth closed, and refraining from talking with food in your mouth. It is also important to wait until others have been served before you start eating, and to use your utensils in the proper manner. Good table manners show that you are respectful of other people’s time and efort, and that you appreciate the hospitality extended to you.

Offering Help

Ofering help to others is a sign of kindness and compassion. Whether someone needs help with carrying heavy groceries or moving furniture, ofering to lend a hand shows that you care about their well-being. It is important to ofer help sincerely, without expecting anything in return. Remember that helping others can be a rewarding experience in itself.

Keeping Your Voice Down

In public places, it is important to keep your voice down so as not to disturb others. Yelling or talking loudly can not only be annoying, it can also be disruptive and disrespectful. Remember to use a moderate tone of voice, especially in places such as libraries, museums, and cinemas.

Apologizing When You Are Wrong

Everyone makes mistakes, and when you do, it is important to apologize. Admitting that you are wrong and expressing regret shows that you are accountable for your actions and that you respect other people’s feelings. When apologizing, be sincere and specifc about what you are apologizing for. Tis can go a long way in repairing damaged relationships and showing that you are a responsible and trustworthy person.

Saying Excuse Me

When you need to get past someone or interrupt their conversation, it is polite to say “excuse me.” Tis shows that you are mindful of other people’s space and time, and that you respect their presence. Remember to say “excuse me” in a polite tone of voice, and to wait for a response before proceeding.

Respecting Personal Space

Respecting personal space is important in any social interaction. Tis means not standing too close to someone, not touching them without their permission, and not invading their personal belongings. Respecting personal space shows that you are considerate and respectful of other people’s boundaries.

Practicing common courtesy is an important part of being a responsible and respectful member of our society. By observing these rules, we can create a more harmonious and pleasant social environment for everyone. Whether you are interacting with friends, family, colleagues, or strangers, remember to always be mindful of their feelings and needs, and to show kindness and consideration in all your interactions.

Lifestyle & Resource

HEALTH & WELLNESS

Beauty Bin

117 Sweeten Creek Rd, Asheville

828-417-9915

guide

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

Circle Acupuncture & Wellness Clinic

30 Clayton St, Asheville

828.989.1380

We provide a personalized, comprehensive and exceptional approach to healthcare. Dr. Boudreaux uses efective, natural and ethical methods to improve the mental, physical and emotional health & wellbeing of his patients. CircleAcupunctureWellness.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

HOME & REAL ESTATE

Asheville Realty & Associates - Bob Ray

1308-A Patton Avenue, Asheville

828-507-7853

I specialize in Senior Real Estate Representation. I am an Asheville native with 28 years experience in our market. www.ASHREAL.com Bob@ashreal.com, call, text, or email me.

Blue Ridge Properties Group

22 N. Main Street, Weaverville

828-658-5200

“We’ve got agents who remember encyclopedias, the Eagles and life before Netfix. Tey’ve kept up with technology but haven’t forgotten how to interact with real people. Tey have experience, extensive area knowledge and are just plain fun to work with. Looking to buy or sell, give us a call!”

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.

C entury 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.

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

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.

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

Clayton St, Asheville, NC |

FOOD & DINING

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

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.

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

Stephens Upholstering Co.

220 Weavervile Rd, Asheville

828-645-3422

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

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.

Local Music Makers

Sal Landers: Rockin’ & Rollin’ & Payin’ it Forward

By Peggy Ratusz

Sal doesn’t shy away from heavy topics and she’s as honest and clear-minded as anyone I know. She was drawn to move here afer many years of forging paths and breaking down barriers in California and like many of us she moved here for the music, the people and the topography.

I’m honored that musicians 50 and over who transplant to WNC, hear my name dropped like Sal did, and contact me to commiserate and shoot the preverbal about the local music scene and how to break into it; the ways to jockey for position afer decades of success in their careers elsewhere. When Sal and I frst met up a few months back, it was for breakfast that seemingly so quickly, turned into lunch.

A Laurel Canyon native, Ms. Landers waxes poetic about how she intrinsically absorbed the culture of that hotbed during its heyday. But the pivotal, life changing musical moment for Sal, was seeing the Beatles on Ed Sullivan. Like all the other screaming teeny boppers, she didn’t want to marry a Beatle, she wanted to be one!

Her obsession with their lyrics and sound continues to infuence her tonally and harmonically.

It all started when afer studying guitar and performing in high school, she became a professional musician at 25 playing her vintage Fender Strat guitar for a Sacramento based lesbian Country/Disco band called Angel Fox. Afer some years gigging locally and touring with the band, she moved to Southern California to be closer to family. In the late 1980’s she auditioned for and landed the role of a rising rock star on a highly publicized and controversial gay-themed soap opera, Secret Passions.

Consequently, the showdowns she’s taken on with vigor and compassion, and the negotiating she fnessed as a lesbian Rock and Roll band leader are as numerous as one might imagine. Trough it all she’s remained generous and forthright. “In our 40’s we were considered dinosaurs to record labels, music managers and publishers. My career has been one of constantly proving myself because especially back in the 80’s and 90’s I was an anomaly and my all-female band was an anomaly.” It inspired her to

Heather Burditt Photography

write a hit song, “It’s Not the Rock n’ Roll, It’s Who You Know.”

In her 45+ years in the music business, the groups she’s led and facilitated, like Te Fixations and Sideswipe have opened for Rock and Roll luminaries like Eddie Money, Joan Jett, Holly Near, Linda Perry and more. Highlights from her brilliant career include headlining many West Coast Pride Festivals as well as Yosemite Women’s Festival. Sal’s song “Want Your Love” was chosen for placement on Dawson’s Creek and Time of Your Life via Sony/TriStar Television.

Landers has hobnobbed with the likes of Grace Slick and recalls a long lunch she shared with the Jeferson Airplane/Starship icon at a restaurant below David Foster’s studio: “Grace is very outspoken, forthright and has no flter and the one thing she said that sticks with me, is this: ‘Own your age and put it on a billboard.’”

As can happen to musicians at or near the precipice of larger notoriety, Sal recounts to me how her addiction to cocaine became so monumental that by the end of 1994 she checked herself into Betty Ford.

Her long-term sobriety includes being a sponsor. She’s spent nearly 3 decades dedicated to service within 12-step programs. One of the most important aspects of Sal’s life is ‘paying it forward.’ She’s given up high paying concerts and gigs to participate and perform at fundraising events and for causes for which she has enormous passion. And none of them compare, it seems to me at least, to the efort, the devotion and time she gives toward her own and others’ alcohol and drug sobriety. It’s not lost on her how the simple act of answering a phone call can save someone’s life. “Over time I’ve learned that we are all expressions of divinity and I believe our gifs are given to us so that we can help others. “

I encourage you to visit Sal’s full-service website https:// sallandersmusic.com/ where you can read more about her enormous life including her valiant recovery from breast cancer.

What I hope you’ll glean from this spotlight, on yet another enormously talented, well-traveled, ageless goddess is that she comes equipped with a big, gregarious

personality. Her grit and passion for music and life translates seamlessly to her confdent and unabashed approach to playing guitar and singing. It’s not lost on listeners that she brings heaping helpings of bravado and fun to the stage and engages her bandmates to follow suit. She brings what she means and means what she brings.

Decades of a hard and joyful life mixed with inspirations of artists from all genres gives way to performing with utmost rock n’ roll authenticity. Her confdence through self-made empowerment is contagious.

“I’m always looking to bring the audience in, to connect with the band and feel a part of us; making connections is the goal. Te band is just a conduit to getting people moving, dancing, clapping and singing along. I try to make my audiences feel like it’s their show.”

On her website, she elaborates: “Tis oneness with the audience is the most incredible thing for me. I get a total physical rush from it. It’s the best feeling in the world and I know that I have no choice but to keep doing it.”

On September 2nd, Sal will be one of the featured players for One World West’s Invitational Blues Showcase starting at 4pm. And on September 16th, she’ll be doing a house concert in West Asheville with local female music artists, Ashley Heath and Jenny Bradley. Contact Sal through her website to get more information on how to reserve your seat for that performance.

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

Heather Burditt Photography

Things You Can Learn From Your PETS

Our pets are more than just furry companions – they can also ofer us valuable lessons in maintaining our physical and mental health. From staying active to promoting relaxation, there are numerous ways our pets can help us become healthier individuals. In this article, we will explore the various health lessons we can learn from our beloved pets.

Stay Active

Pets are natural-born movers. Whether it’s chasing afer a ball or going on a walk, pets encourage us to stay active. In fact, studies have shown that pet owners are more likely to participate in physical activity than those who don’t own pets. Taking your dog for a walk not only benefts their health, but it also provides an opportunity for you to get some exercise. Even playing with your cat can be a fun way to stay active and burn some calories.

Practice Mindfulness

Have you ever watched a cat or a dog bask in the sun or groom themselves with such focused attention? Pets have

a natural ability to be present in the moment and practice mindfulness. Mindfulness is the act of being fully present and engaged in the moment. Practicing mindfulness can help reduce stress and anxiety, and promote overall wellbeing. Take a cue from your pets and try some mindfulness activities like meditation, yoga, or simply taking a few minutes to focus on your breath.

Promote Social Connections

Pets can also help foster social connections. Walking your dog can be a great way to meet new people and start a conversation. Additionally, going to a dog park or attending pet-related events can help you connect with like-minded individuals who share a love for animals. Social connections have been linked to positive mental health outcomes such as reduced stress and improved mood.

Encourage Restful Sleep

Have you ever watched a dog or cat take a nap and envied their ability to sleep so soundly? Pets are notorious for taking long naps throughout the day. Getting enough

sleep is essential for overall health and well-being. Studies have shown that petting a dog or cat can help lower blood pressure and heart rate, which can promote a more restful sleep.

Unconditional Love and Support

Perhaps one of the most important lessons we can learn from our pets is the value of unconditional love and support. Pets are always there for us when we need them, whether it’s a cuddle afer a long day or a listening ear during a difcult time. Te emotional support that a pet can ofer has been shown to have numerous benefts for mental health, including reducing symptoms of depression and anxiety.

Be Present

Pets have a unique ability to live in the moment and fnd joy in the little things. From chasing afer a ball to playing with a toy mouse, pets fnd joy in simple pleasures. As humans, we ofen get caught up in the hustle and bustle of everyday life and forget to enjoy the present moment. Take a lesson from your pets and try to be more present in your daily life.

Boost Immunity

Did you know that owning a pet can help boost your immune system? Studies have shown that living with pets can increase the diversity of bacteria in our gut, which can help improve our immune system. Additionally, exposure to pet allergens can help reduce the risk of developing allergies in children who are exposed to pets early in life.

Reduce Stress

Pets are natural stress-reducers. Petting a dog or cat can help release endorphins, which are the body’s natural stressfghters. Additionally, playing with a pet can provide a fun and lighthearted distraction from the stresses of everyday life. If you fnd yourself feeling overwhelmed, take a break and spend some time with your pet.

As pet owners, we are fortunate to have such wonderful companions who not only bring joy and happiness to our lives but also promote better health. From staying active to promoting relaxation, our pets ofer us valuable lessons in maintaining our physical and mental health. By embracing these lessons, we can become healthier and happier individuals, just like our furry friends.

Ways to Prevent and Treat MOLD

Poor Ventilation: Houses that are poorly ventilated tend to retain moisture, which can lead to mold growth. To prevent this, make sure to open windows, run exhaust fans, and allow air circulation in closed-of spaces such as closets and bathrooms.

Water Damage: Any water leakage in the home can lead to growth of mold. Be sure to quickly fx plumbing issues and any fooding, and dry the area thoroughly using a dehumidifer.

Higher Humidity: Humidity in the home can lead to mold growth. Be sure to maintain proper indoor humidity levels (between 30%-50%) and use a dehumidifer if necessary.

EFFECTS OF MOLD:

Mold comes in many colors and can take on various forms, such as black spots, white blobs, or fuzzy patches. While some forms of mold are harmless, others can be really dangerous, especially for people with weak immune systems. Some of the common health problems caused by mold include:

Respiratory Issues: Mold spores can cause congestion, coughing, and wheezing.

Skin Problems: Mold spores can cause rashes and itchiness.

Allergic Reactions: Mold spores are considered allergens and can cause allergic reactions in some individuals.

WAYS TO PREVENT AND TREAT MOLD:

Dampness and mold are common problems in households, which not only damage the walls, but also pose a serious risk to human health. Mold grows in moist environments, such as poorly ventilated and humid areas, and can cause respiratory problems, skin irritation, and allergies. Moreover, it can be particularly harmful in households with elderly individuals, children, or individuals sufering from asthma or other respiratory conditions. In order to prevent and treat mold, it is important to understand its causes and consequences.

CAUSES OF MOLD:

Mold grows in damp environments where water is present, and thrives in porous materials, such as drywall, insulation, and carpeting. Some common causes of mold growth in households include:

Identify and fx the source of the problem:

Te frst step in preventing mold is to identify and fx the source of the problem. Tis means addressing any moisture issues, such as plumbing leaks or poorly ventilated areas, immediately. Also, make sure that your gutters and downspouts are properly maintained to prevent water infltration.

Keep the house dry:

One way to keep your house dry is to install a dehumidifer. Dehumidifers are efective in reducing moisture levels in the home by drawing moisture from the air, and keeping it at a level that is low enough to prevent mold growth. It is recommended to keep the relative humidity level in the home between 30%-50%.

Use Mold Resistant Materials:

Using materials that are resistant to mold growth can help prevent the problem in the frst place. For example, drywall made with fberglass instead of paper will resist moisture better, and ultimately resist mold growth. In addition to drywall, consider fooring made of materials such as porcelain or ceramic, which are also resistant to mold.

Proper Maintenance of HVAC System:

Heating, Ventilation, and Air Conditioning (HVAC) systems help regulate the temperature and humidity levels in the home. Regular and proper maintenance of the HVAC system can help prevent mold growth. Ensure that the HVAC system is cleaned and serviced annually by a professional, and replace air flters on the recommended schedule.

Use Borax:

Borax is an excellent and afordable solution for killing and preventing mold. To apply borax, mix 1 cup of borax with 1 gallon of water and apply the solution directly to the areas afected by mold. Let the solution sit for a few minutes, and

then rinse of the area with clean water. Repeat the process once a week.

Use Vodka:

Yes, vodka can be used to kill mold. To use vodka as a solution for mold, fll a spray bottle with vodka, and then spray it onto the afected area. Let the vodka sit for 15-20 minutes, and then use a brush and warm water to scrub of the mold. Repeat the process until all mold is gone.

Mold is a common problem in households but can be prevented and managed through proper maintenance and knowledge. Te key to preventing mold is to keep the house dry and maintain indoor humidity levels, identify and fx the source of the problem, regularly service the HVAC system, and use mold-resistant materials. In addition, there are a number of efective methods for treating mold, such as using borax and vodka solutions. With the right knowledge and approach, mold can be easily prevented and managed to keep homes clean, safe, and healthy.

LIFE IS BETTER WHEN YOU POOP

diference. Aim to consume at least 25-30 grams of fber per day, and slowly increase your intake over time to avoid any digestive discomfort.

Stay Active

When it comes to our bodily functions, one of the most uncomfortable and frustrating experiences we can undergo is constipation. Tis condition occurs when our bowel movements are infrequent or difcult to pass, ofen leading to discomfort, bloating, and an overall sense of unease. If you have ever experienced constipation, then you know how important it is to know how to make yourself poop when you are feeling backed up. In this article, we will explore the various ways in which you can promote healthy digestion and get things moving more easily.

Understand the Causes of Constipation

Before we dive into ways to alleviate constipation, it is important to understand what might be causing it in the frst place. Tere are a number of factors that can contribute to constipation, including stress, a lack of physical activity, dehydration, and a poor diet. If you fnd yourself experiencing constipation on a regular basis, it may be worth examining these factors and making some changes to your lifestyle in order to promote better digestive health.

Stay Hydrated

One of the simplest ways to promote healthy digestion and avoid constipation is to make sure you are staying hydrated. Our bodies need water to break down food and pass it through the digestive system, so when we are dehydrated, our stools can become dry and difcult to pass. Aim to drink at least 8 cups of water per day, and increase your intake if you are engaging in strenuous physical activity or spending time in a hot, dry environment.

Eat a Fiber-Rich Diet

Another important factor in promoting healthy digestion and preventing constipation is to eat a diet that is rich in fber. Fiber helps to bulk up our stools and promote regular bowel movements, so including foods like fruits, vegetables, whole grains, and legumes in your diet can make a big

Physical activity can also play a key role in promoting healthy digestion and avoiding constipation. Exercise helps to get our bodies moving and can stimulate bowel movements, so incorporating regular physical activity into your routine can be benefcial. Even simple activities like taking a walk afer a meal or doing some gentle stretching can help to get things moving.

Try Natural Remedies

For times when you are feeling particularly backed up, there are a number of natural remedies that can help to promote healthy digestion and ease constipation. Here are a few to consider:

Drink warm liquids: Warm liquids like hot water, herbal tea, or broth can help to loosen your stools and promote regular bowel movements.

Prune juice: Prune juice is a natural laxative due to its high fber content, so drinking a small glass can help to promote healthy digestion.

Magnesium supplements: Magnesium is a mineral that can help to promote bowel movements, so taking a magnesium supplement may be helpful for those experiencing constipation.

Probiotics: Probiotics are benefcial bacteria that live in our gut and can help to promote healthy digestion and regular bowel movements. Consider incorporating probiotic-rich foods like yogurt or kefr into your diet, or taking a probiotic supplement.

When to Seek Medical Help

In most cases, constipation can be alleviated with some simple lifestyle changes and natural remedies. However, if you are experiencing frequent or severe constipation, it may be worth seeking medical help. Your doctor may be able to recommend additional remedies or prescribe medication to help alleviate your symptoms. Additionally, if you notice any signs of blood in your stool, severe abdominal pain, or other concerning symptoms, seek medical attention immediately.

BAD HABITS that Hurt Your BRAIN

Human beings are creatures of habit, but not all habits are benefcial to our health, particularly our brain health. Some habits may seem innocuous at frst glance, but they may have adverse efects on our brain, leading to cognitive decline, memory problems, and even mental illnesses. In this article, we will discuss bad habits that hurt our brain and present some ways to break these habits.

SKIPPING BREAKFAST

Breakfast is the most important meal of the day. It provides essential nutrients and energy that our body needs to function correctly. However, many people skip breakfast to save time or calories, not realizing that this habit is detrimental to their brain health. Studies have shown that skipping breakfast can impair cognitive function, memory, and attention, especially in children and adolescents. Skipping meals, in general, can also cause a drop in blood sugar levels, which can lead to irritability, fatigue, and difculty concentrating.

Solution:

To avoid skipping breakfast, try to plan your meals ahead of time. You can prepare overnight oats, smoothies, or breakfast

burritos that you can quickly grab and go in the morning. If you don’t have enough time to eat before work or school, try to wake up ffeen minutes earlier to make time for breakfast. Additionally, If you fnd yourself skipping meals frequently, consider seeing a nutritionist or a healthcare professional.

LACK OF SLEEP

Sleep is essential for our overall health, but it is especially crucial for our brain. Our brain uses sleep to consolidate memories, repair cells, and remove toxins. However, many people still underestimate the importance of sleep and compromise on the quality and quantity. Inadequate sleep can cause a range of problems, including poor memory, lack of concentration, and mood swings. Chronic sleep deprivation can also increase the risk of developing mental health conditions such as depression and anxiety.

Solution:

To improve sleep quality, you can try the following habits: Establish a consistent sleep schedule and stick to it, even on weekends.

Avoid using electronic devices before bedtime. Create a peaceful and comfortable sleep environment. Keep your bedroom dark, cool, and quiet.

Exercise regularly but avoid intense workouts close to bedtime.

Avoid cafeine and alcohol before bedtime.

If you struggle with sleep, consider talking to a healthcare professional.

MULTITASKING

Many people pride themselves on their ability to multitask, but research shows that multitasking can harm our brain. Te human brain is not wired to handle multiple tasks at once, and trying to do so can cause stress, fatigue, and a decrease in productivity. Multitasking can also interfere with critical thinking and decision-making abilities, leading to poor judgment and mistakes.

Solution:

To increase your focus and productivity, try the following tips:

Prioritize your tasks and work on each task separately before moving on to the next one. Avoid distractions such as social media, email notifcations, and phone calls. Consider turning of your phone or using apps that limit your access to social media and other apps. Take breaks regularly and move around to reduce fatigue. Practice mindfulness exercises, such as deep breathing or meditation, to improve your attention and concentration.

SEDENTARY LIFESTYLE

A sedentary lifestyle is another bad habit that can harm our brain and overall health. Sitting for extended periods can slow down blood circulation, leading to a decrease in oxygen and nutrient supply to the brain. Tis can cause cognitive decline, memory problems, and an increased risk of developing dementia and Alzheimer’s disease. Sedentary behavior can also cause physical health problems such as obesity and cardiovascular disease.

Solution:

To avoid a sedentary lifestyle, try to incorporate physical activity into your daily routine. You do not need to engage in intense workouts to reap the benefts of exercise. Here are some tips:

Use the stairs instead of the elevator. Take a walk during your lunch break or afer dinner. Use a standing desk or take frequent breaks to stand and stretch.

Engage in activities that you enjoy such as dancing, swimming, or gardening. Join a ftness class or fnd a workout buddy to keep you motivated.

In conclusion, bad habits can harm our brain and overall health. Skipping breakfast, lack of sleep, multitasking, and sedentary lifestyle are some of the habits that we need to break to improve our brain health. By implementing healthy habits such as regular exercise, proper nutrition, and quality sleep, we can promote brain function and cognitive performance. However, breaking bad habits is not easy, and it requires patience and commitment. By making small changes to our daily routine and seeking help when necessary, we can build healthy habits that will beneft our brain and well-being.

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